Premier Training Magazine - Issue 4

Spring 2013 | PTM | 1

Pure and simPle

nutrition

10 PerSonal Trainer mistakes

Exercise referral

deck of cards workout

Sports Massage therapy

Log on, get ahead

The healTh care

challenge

issue no. 04 £2.95

sPRiNG 2013

Train

for

success

A magazine for fitness professionals

ExErciSE for oLdEr

people

Benefits

of Exercise

to music

ParTner uP WorkouT

2 | PTM | Spring 2013*BodyPower Expo can’t be held responsible for any non appearance of featured athletes

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Premier Training Magazine

one of the main reasons we launched Premier Training magazine was

to pass on additional knowl-edge to our students past and present. We have students of all ages and with a nation that is living longer, but not neces-sarily more mobile. arthritis, high blood pressure and diabe-

tes to name a few are all com-mon ailments for older people which can be prevented or re-duced if we become more ac-tive as we get older. Dr John Searle put together a great article titled exercise for older people which looks training the older client.

Following on the theme of longevity our research & Development Director - Julian Berriman takes the opportunity to talk about The health care challenge with an uncertain economic environment and cuts to the nHS service Julian looks at ways we can help get involved and help take some of the pressure off with programs such as exercise referral. You’ll also be able to find out ex-actly what exercise referral is all about by checking out Ben roughton’s article on exer-cise referral, which provides a greater insight on the program.

in this issue we’ve also got some great workouts for you to have a go at and implement into your train-ing program why not do what andreas Michael did and turn your workout into a game using a deck of cards, or why not partner up with a friend for the partner up workout.

i hope you enjoy the Spring issue of Premier Training magazine. if you have any feedback or suggestions on articles you would like to read about or contribute to please let us know. email [email protected]

issue no. 04

sPRiNG 2013

Welcome to the latest issue of Premier Training magazine. Whether you are an active fitness professional or a keen fitness enthusiast you will undoubtedly be following some-body you’re inspired by or look up to on some form of social media. Using social media websites like Facebook, Twitter, YouTube and blogs appear to be taking over older static based websites. Read Log on, get ahead by Manifest Communications, which provides an overview of the best forms of social media outlets to spread your message and stand out.

Victoria BranchGroup Marketing Director

4 | PTM | Spring 2013

FEATURES7 - the Benefits of exercise to music

10 - exercise for older PeoPle

14 - deck of cards workout

20 - exercise referral

22 - Pure and simPle nutrition

24 - log on, get ahead

28 - should i Become a strength and

conditioning coach?

30 - toP 10 Personal trainer mistakes

34 - interview with an exPert: lee saxBy

38 - Partner uP workout

42 - Programme design for low Back Pain

46 - the health care challenge

50 - the hyPoPresive method: interview with

kaisa tuominen

54 - PowerBag workout

60 - sPorts massage theraPy

62 - Premier course maP

7 - The Benefits of Exercise to Music

10 - exerciSe For olDer PeoPle

issue no. 04

sPRiNG 2013


Premier Training Magazine is now available on the iPad via iTunes. editorial contributorsJulian BerrimanJames clynesDave Fialarichard HanneySteve Harrisonrachel Hobbsandreas MichaelKesh PatelGarrath PledgerBen roughtonDr John SearleMarlon Wasniewski

Magazine editors andreas MichaelKesh Patel

Magazine DevelopmentVictoria Branch Zoe rodriguez

advertising Salesandreas Michaeltelephone: 07950 338897 Produced by andreas Michael on behalf of Premier training International Published online and via apple iTunesPremier Training Magazine is published 4 times a per year

Layout Designer:andreas Michael

Disclaimer: opinions ex-pressed here may not be in agreement with those of Premier training International and their employees. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.

Press uPsStart in your regular press up position with your hands

slightly turned inwards. Walk back on your toes and

brace your core. Bend your arms and perform a slow,

controlled press up. Return to the starting position and

repeat. The press up can be modified by performing

them on your knees to make the movement easier

during the final rounds.

FACe CArDs = 10 REPS

NuMBer CArDs = NUMBER ON CARD

reNegADe rows Grasp your dumbbells and place them on the floor.

Walk your feet back so that you are in the press up

position with your hands resting on the dumbbells.

Keep your abs tight and your right arm extended as

you pull your left hand into your ribs. Lower your left

hand back to the floor and then perform the same

movement using your right arm.

FACe CArDs = 10 REPSNuMBer CArDs = NUMBER ON CARD

squAtsWith your feet shoulder-width apart and your feet

turned slightly outwards, push your hips back; bend

your knees and squat down until your thighs are

roughly parallel to the floor. Push down through your

heels and stand back up. Do not let your lower back

round out at the bottom of the movement. Keep your

chest up throughout.



JUMPiNg lUNgES

Stand with your legs in a split stance, and place your hands either at your hips, or in a curl position. Proceed to jump into the air and swapping your legs in mid flight and focus on landing in the same split stance that you started in. Try to make the movement continuous without stopping.


JoKer

JoKer

BURPEESStand with your feet hip-width apart and your hands by your sides. Bend from the hip, knees and reach your hands to the floor. Once in the tucked position jump back into a plank and avoid dipping the back. Now from the plank position jump back into the tucked position and then proceed to jump straight into the air. Either swing your arms back or raise them above your head from the air jump. Remember tuck, jump, tuck, jump!

BrAve = AttEMPt 50 REPS Not so BrAve = AttEMPt 25

14 - DecK oF carDS WorKouT

28 - SHoulD i BecoMe a STrenGTH anD conDiTioninG coacH?

34 - inTerVieW WiTH an exPerT: lee SaxBY


What is ExErcisE to Music (EtM)?

in its purist form, eTM is a group workout class led by a qualified ETM instructor in time to music. However in the 21st century, the eTM class is much more than this simple definition. It’s a fun, exciting and time-efficient workout that

pushes the body and challeng-es the mind. Whether the goal is to sculpt the body, release stress, burn calories, learn a dance, or simply to enjoy exercising, there are endless opportunities to cater for eve-ryone’s needs.

What arE thE bEnEfits of an EtM class?

When we perform any exercise we release hormones called endorphins. During group exercise this endorphin release is further increased, enhancing the sense of well-being. This is partly due to the synchroniza-tion of group exercise; in other words, performing the same movement pattern as a group results in an amplified feeling of altruism and mood eleva-tion. These endorphins also result in a decreased sense of pain, resulting in pushing harder for a longer period of time - increasing energy burnt, muscles worked and maximis-ing cardiovascular benefit.

Working out regularly with a group can also create a sense of community, by build-

thE bEnEfits of ExErcisE to MusicRachel Hobbscourse lead for exercise to MusicA revolutionary group exercise phenomenon is taking over the health and fitness industry - long gone are the high cut leotards and countless grapevines to cheesy tunes. Welcome to the new look of exercise to Music (eTM), one that is not only suitable for all ages, genders and fitness levels, but could quite possibly be the answer to improving the nations physical, psy-chological, and emotional health.


ing friendships with those with similar goals. This in turn increases motivation to not only turn up to a class, but to also work harder compared to exercising alone.

isn’t EtM for girls?

Historically, eTM classes may have had a large female following; however, it seems that the fitness professional’s opinion that eTM is just for ‘ladies in lycra’ is disappearing. Male exercisers should not be afraid to try what can essentially be a challenging, fun and uplifting workout. This is further consolidated by the growing number of male fitness professionals taking part in and teaching eTM, as well as numerous celebrity endorsements of eTM classes.

What MakEs a good EtM instructor?

an eTM class should be both enjoyable and effective, and it is the responsibility of the instructor to engage and motivate the class to ensure a high quality workout experience.

a good instructor should not only cue exercises in advance and ensure everyone understands each exercise and why they are performing it; they should also correct errors in movements, whilst creating an upbeat and fun environment.

While it’s important to remem-ber that each instructor will have a unique teaching style, all instructors should aim to make everyone in the class

feel like a winner, as well as encouraging everyone to work out at their own individual pace.

Types of eTM class to look out for in 2013• High intensity interval training (HiiT) classes – com-bining high intensity plyomet-rics with lower intensity toning movements - the perfect way to burn fat and increase aero-bic endurance• Indoor bootcamp – the ultimate combination of strength and aerobic training in a circuit style class, with top motivational music to keep en-thusiasm up until the final set• Hip hop aerobics – unit-ing traditional aerobics with trendy dance moves, this workout not only gets your heart pumping but improves stamina, co-ordination and rhythm• Aerobarbo – a unique combo of boxing and ballet to provide an intensive cardiovas-

cular and muscular endurance workout, as well as shaping long lean muscles with ballet style movements• Be Gleeful – an upbeat and easy to learn dance rou-tine to work the entire body, pretend to be part of the show!

suMMary

exercise to music is an incredi-bly powerful way to ensure that exercise becomes an enjoya-ble habit, improving the health of the body and mind. Trying a variety of classes will ensure different styles of exercise and teaching are experienced, increasing social opportunities and happiness levels too.

if you fancy becoming an eTM instructor and leading the nation to health, then visit www.premierglobal.co.uk/courses/fitness/group-exer-cise/exercise-to-music


T R A I N I N G I N T E R N AT I O N A L

Do you want money off your next Premier Training course?Simply refer a friend by visiting our website and completing the referral form and we will then contact your friend; it’s as easy as that!

Once your friend purchases a training course you will be sent a Premier Training Voucher to redeem against a Premier Training International course or product of your choice.

Call: 0845 1 90 90 90

Visit our website: premierglobal.co.uk/refer-a-friend

Socialise:

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Refer a friend and receive a


Written by Dr John Searle

What is your reaction when you see an older person - somebody over 65? is it, ‘i hope i never get like that’, or ‘They are so boring’, or ‘Why would i want to work with them’? or is it,

‘What a fantastic opportunity this group of people are. it would be quite a challenge to work with them. What a

great market!’

By paying little attention to older people the fitness sector is avoiding an area of work which is hugely rewarding and satisfying and reduces greatly the personal, social and health costs of old age as well as missing an enormous commercial opportunity. So here are three key questions for those of us who work as personal trainers and fitness instructors:

1. Why are older people important?2. What can we offer them?3. How can we do it?

Why are older people important?

The reason is that there are a lot of us – by 2015 there will be 12.7 million people in the uK over the age of 65. We cost the nHS and social services, vast sums of money which are rising year on year. it will not be long before this financial burden will be un-sustainable. We suffer from many prevent-able illnesses. We fall over and break our hips, we occupy hospital beds, we get less and less independent and many of us end up in care homes sitting in chairs, inconti-

nent, unable to recognise our family and using up any inherit-ance we had hoped to pass on to our children!

at least that is what it is like if we are not physically active.

Yes, there are physiological changes which take place with

age: aerobic capacity falls, mus-cle bulk strength declines, bal-

ance, coordination and cognitive function fail progressively. There is

a greater risk of heart attack, stroke, cancer, depression and musculo-

skeletal disease. The combination of physiological aging and illness result in

failing health, decreased mobility, loss of social interaction and increasing depend-

ence.

older people‘Clean your teeth standing on one leg’

exercise for


What can We offer them?

The good news is that it does not have to be like this! The overwhelming evidence shows that exercise in older people has huge advantag-es. in general terms, older people who exercise main-tain their independence, have good social activities, are much less likely to get dementia, visit their doc-tor infrequently, have fewer illnesses; and when they do get ill, recover faster than their sedentary friends. Furthermore, if they have a long-standing condition such as arthritis, the symptoms, and therefore their lives, are significantly improved by regular exercise.

But what sort of exercise are we talking about and how much? Firstly, older people must attend to the activities of daily living. Wherever pos-sible they should be walking rather than using cars or buses, using stairs instead of lifts and escalators, doing the garden and house work frequently, making sure they don’t remain sitting down for more than 30 min-utes at a time. in other words, taking and mak-ing every opportunity to move.

Secondly, we need to help them train all the components of fitness. That means 150 minutes of moderate intensity aerobic exercise or 75 minutes of high intensity every week; two progressive strength train-ing sessions a week of two sets of 15 reps for all the major muscle groups; regular flexibil-ity and motor skills work (Start active, Stay active, 2011). i train my clients and patients to clean their teeth standing on one leg!

of course this is a challenge both for the instructor and the client. But those of us who work with this group of people experience on a daily basis that the research evidence is right. Huge gains in health, fitness, wellbeing and just the sheer energy and enthusiasm for living are achieved again and again.


hoW can We do it?

Here are a few key things to do when working with older people.

1remember that their goals are different from younger people. We are not usually

interested in a six-pack, sculptured pecs or a tight butt. They want to be able to live life to the full, have lots of energy, and do the things they want to.

2Develop excellent people skills out of courtesy and respect. The ability

to listen and provide total undivided attention, as well as top rate customer care is expected.

3Think about the environment. is it intimidating because everything

shouts, fit, young, tanned and sexy? or does it say, ‘Hey, everyone is welcome here’?

4Provide opportunities and an inviting environment where we can socialise

before and after our workout. How good are the coffee, tea, fruit juice and healthy snacks?

5Be willing to learn from us – we actually have a lot of life experience.

6 We often enjoy working in groups so classes for us are an attractive option.

Working with older people is challenging, rewarding and fun!

John worked as a hospital consultant in the NHS for 25 years before developing rheumatoid arthritis (RA) and having to retire in his mid-50’s on health grounds. While drugs kept the RA under reasonable control he discovered the huge benefits of exercise such that he and his wife successfully climbed Mount Kilimanjaro (5895m). He qualified as as PT and de-veloped a practice working largely with older people and patients with longstanding disease. He writes and speaks widely. He has been the honorary chief medical officer of ukactive (FIA) and continues to undertake consultancy work in health and fitness. At 71 he has no intention of retiring. He trains 4 to 5 times a week including a weekly session with ‘a superb PT, half my age’.


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If you are looking for an effective workout that takes away all the planning, then here’s one that just involves a pack of cards and a little imagination.

Begin by selecting four exercises - one for each suit. These can be any exercises you wish, but to keep things balanced, it’s worth choosing two upper body dominant and two lower body dominant exercises. To perform the workout, simply pick cards from the deck one at a time and perform the chosen exercise for the number of repetitions shown on the card. For example, if push ups are assigned to hearts, then the 6 of hearts equates to 6 push ups. a few extra considerations on card numbering: picture cards are ten reps and aces are eleven reps. as an optional extra, you can include both jokers as wild cards and assign a whole body cardiovascular exercise to these - every time a joker comes up, perform 25 reps of the chosen exercise, or even 50 reps if you’re feeling brave!Beginning the workout

Start by warming up using any form of cardiovascular exercise, e.g. jogging, skipping or step ups; follow up with some dynamic stretches before starting the workout. Then shuffle the pack and start picking cards one by one until all the cards have been selected. This may last as little as 20 minutes through to an hour, depending on the exerciser and their level of fitness. To motivate yourself, why not time yourself and aim to beat this next time you perform the workout.

sAMPle worKout

Try the following workout to get you started:

• Press ups = Hearts • Renegade rows = Diamonds • Squats = Spades • Jumping lunges = Clubs • Burpees = Jokers

DeCK oF CArDs

Press uPsStart in your regular press up position with your hands

slightly turned inwards. Walk back on your toes and

brace your core. Bend your arms and perform a slow,

controlled press up. Return to the starting position and

repeat. The press up can be modified by performing

them on your knees to make the movement easier

during the final rounds.



reNegADe rows Grasp your dumbbells and place them on the floor.

Walk your feet back so that you are in the press up

position with your hands resting on the dumbbells.

Keep your abs tight and your right arm extended as

you pull your left hand into your ribs. Lower your left

hand back to the floor and then perform the same

movement using your right arm.


squAtsWith your feet shoulder-width apart and your feet

turned slightly outwards, push your hips back; bend

your knees and squat down until your thighs are

roughly parallel to the floor. Push down through your

heels and stand back up. Do not let your lower back

round out at the bottom of the movement. Keep your

chest up throughout.



JUMPiNg lUNgES

Stand with your legs in a split stance, and place your hands either at your hips, or in a curl position. Proceed to jump into the air and swapping your legs in mid flight and focus on landing in the same split stance that you started in. Try to make the movement continuous without stopping.


JoKer

JoKer

BURPEESStand with your feet hip-width apart and your hands by your sides. Bend from the hip, knees and reach your hands to the floor. Once in the tucked position jump back into a plank and avoid dipping the back. Now from the plank position jump back into the tucked position and then proceed to jump straight into the air. Either swing your arms back or raise them above your head from the air jump. Remember tuck, jump, tuck, jump!


wor

kout

Written by: andreas MichaelModels: carla curvy, Jo cooper, ina Gutowska & ross austenPhotography: andreas Michael


Press uPsBegin in a push up position with hands shoulder width apart, and the core engaged. Bend the elbows and lower the body towards the floor in a controlled manner. Return to the start position and repeat. The push up can be made easier by performing the movement on your knees.



reNegADe rows

Assume a push up position with hands holding a pair of dumbbells. Keeping the core engaged, pull the left dumbbell into the ribs (using a rowing action). Lower the left hand back to the floor and perform the same movement using the right arm.



squAtsStand with feet shoulder width apart and feet turned slightly outwards. Bend the knees and squat down until the thighs are parallel to the floor. Lift the chest and push through the balls of the feet and return to standing.



JUMPiNg lUNgES

From a standing split stance position, jump into the air and switch your legs mid flight - landing back into a split stance. Keep the movement continuous without stopping.



JoKer

JoKer

BURPEESFrom standing, reach down to the floor into a tuck/crouch position, and jump back into a plank. From here, reverse the movement, jumping back to the tuck position and jumping straight into the air. For added intensity, swing the arms overhead during the jump.



Who can benefit?

There are many people with different medical conditions that can benefit from structured exercise sessions; however many don’t know which way to turn or simply can’t afford to pay for it.

This is where exercise referral comes in - a specific service where

a medical professional (such as a GP) refers a patient onto a qualified exercise professional. used in much the same way as a prescription, exercise now becomes part of a longer term intervention to help patients manage their condition(s).

How do RefeRRal scHemes woRk?

exercise referral programmes usually operate through funded schemes which are often run by the local council. exercise professionals wishing to become part of a referral scheme must hold a recognised Level 3 qualification in exercise referral, although many will also hold further advanced level 4 qualifications (e.g. low back care, obesity and

diabetes, cancer care, cardiac rehabilitation).

although the GP is still the main route for referring patients, it is increasingly common for allied health professionals to refer patients to an exercise referral scheme. These may include nurses, physiotherapists, cardiac rehabilitation specialists, endocrinologists, dieticians, mental health professionals, and occupational therapists.

The first exercise referral schemes were set up in the late 1980’s and have had varied success over the years. The

exercise Referral Helping those who need it the mostBen Roughtoncourse lead for exercise referral

Over the past decade, the concept of exercise referral has grown from a relatively minor and understated service to an important and highly relevant provision. central to this change has undoubtedly been a better alignment of the medical profession with the fitness community, and such collaborative efforts have led to better standardisation of training and subsequent care of those within an exercise referral scheme. Much of the success of any exercise referral programme relies on understanding that exercise referral is more than just recommending exercise - it is a multidisciplinary process that involves structured medical and exercise management.


average length of a scheme nowadays is typically 12 weeks, although some schemes offer a set number of sessions instead. The main focus of any referral scheme should be long term exercise adherence of the patient. as such, systems should also be in place that allow for follow-up checks at 6 weeks and 3/6/12 months.

Reasons foR RefeRRal

reasons for referral often include the following medical conditions, all of which may benefit from structured exercise management:• Cardiovascular conditions (hypertension, hypercholesterolaemia)• Metabolic diseases (obesity, diabetes)• Respiratory diseases (asthma, chronic obstructive pulmonary disease)• Musculoskeletal impairments (osteoporosis, arthritis, low back pain) • mental health conditions (depression, stress)

Where multiple conditions exist, the exercise professional will have a duty to understand the implications of medication and lifestyle management, and how this potentially affects exercise programming.

tHe cHaNGiNG face of exeRcise RefeRRal

exercise referral schemes are moving forward in what activi-ties they can offer to patients. While individual gym-based exercise is extremely common, there are many other forms of activity that can be offered

including swimming, walking and jogging groups, yoga and Pilates, sport, dance, and other lifestyle activities. Some pa-tients prefer to exercise indi-vidually, whereas others prefer to exercise in groups which can have a positive impact on exercise adherence. Where possible, schemes will offer group-based and condition-specific activities to suit all participants.

final thoughts

exercise referral can offer ex-ercise professionals a reward-ing and stable career path-way. Working alongside allied

healthcare professionals can not only build a solid reputa-tion in a competitive industry, but will also serve to increase underpinning knowledge of a number of key medical con-ditions. as more and more research highlights the impor-tant role that exercise plays in disease management and prevention, it is an exciting and appropriate time to become qualified in exercise referral.

if you’re interested in taking an exercise referral course try Premiers Diploma in exercise referral. Visit www.premier-global.co.uk for more informa-tion and to book.


PuRe aNd simPle

Successful weight loss through good nutritionJames Clynescourse lead for advanced nutrition courses

For the past thirty years there has been a gradual increase in the levels of obesity in the UK and other developed countries. To paint a clearer picture, in 1980 the obesity rate in the uK was approximately 6%; in 2010 it was 26%. as of 2010, according to the Health Survey for england (HSe), the percentage of the population who have a body mass index BMi in excess of 25 is approximately 62%.

There are many reasons why people want to lose weight, including health factors and aesthetic objectives. However, to maximise effectiveness, it’s also important to consider the method by which effective weight loss is achieved, and for the majority of people, the preferred method is calorie restriction.

important considerations

The weight loss industry has a very good business model. However, despite the short term success, research shows that all too often the weight creeps back on over a period of 3-5 years. Why does this happen? The premise behind calorie restriction is that it produces a reliance on using fat stores for energy – therefore more fat will be burned. unfortunately it’s not that simple. This may work in the immediate short term, but soon enough the body will

begin to elicit a ‘starvation’ response, especially if fat stores are used up quickly. This results in a drop in metabolic rate as the body then begins to hold onto fat stores - making weight loss very difficult. This is seen all too often in commercial weight loss programmes, with early successful weight loss, followed by a gradual slowing down of weight loss after two to three months.

it’s also interesting to note that many individuals use exercise to kick start their weight loss programme. However, while studies repeatedly show favourable outcomes in terms of health benefits and reduced risk factors for disease, long term weight loss through exercise alone is largely ineffective.


so wHat caN be doNe?Don’t get caught up in over-complicated and unnecessary advice when it comes to nutrition. Here are our top five tips for successful, long

term weight loss:

1Don’t starve yourself – the moment you initiate the ‘starvation’ response, it will

become increasingly challenging to keep your metabolic rate up and lose weight effectively.

2control your portion sizes – if you’re eating 3000 - 4000 calories per day and not doing

lots of exercise then you will gain weight! eat normal portions of food for your size.

3control your blood sugar – if you’re overweight, you’re likely to have some level

of insulin resistance (a precursor to Type 2 diabetes). it’s extremely important that you’re not letting your blood sugar fluctuate too much – if it goes up, so too will insulin, causing your body to go into a fat storing state. To control blood sugar more effectively, consider choosing foods that have a low glycaemic index (Gi) and

low glycaemic load (Gl) such as honey, fruits, and nuts; and avoid/limit foods with

high Gi and Gl, such as fruit juices, ice cream, chocolate, sweets, and cakes.

4Don’t eat low fat - when food manufacturers remove the fat from foods,

they often replace it with sugar – making it harder to control blood sugar. if you’re worried

about eating fat in your diet, it’s important to understand that fat is an essential nutrient that has many functions in the body.

5eat good quality foods – the trigger for hunger arises out of a need to consume

nutrients, not because your body wants to store calories or cause disease. choosing poor quality, nutrient deficient foods that are high in processed fats and sugar, creates a challenge to long term weight loss and health. Therefore, eat high quality, nutrient-dense foods, and you will discover that the maintenance of a normal

weight is a natural by product.


unless you’re based at the South Pole or a chronic technophobe, the chances are that you will be aware that social media is eve-rywhere, and everyone is using it. What’s more, it has rapidly become a central stra-tegic tool for business; not only as a way to gauge and influence public percep-tion of a company, but also a way to generate new leads. For those in the fitness industry, and par-ticularly for self-employed PTs, the business-boosting potential of social media should not be under-estimated.

The first step in terms of getting the best from platforms such as Twitter and Facebook is to understand that it is a public forum, so when you post you need to be comfortable with both existing and prospective customers reading what you have said. indeed, this is something that goes to the very heart of successful social media usage; finding the balance between injecting enough personality and candour into your tweets/postings to make them engaging, and not overstepping the line in a professional sense. after all, as a business, social media should be considered as a key tenant of your marketing strategy.

That said, it should never be dull! essentially, your aim will be

Log on, gEt aHeadRichard HanneyManifest communications


to publically present yourself as an inspiring authority on all things fitness, and as a trainer who can get results. Posting handy tips is often a good plan - you’ll see that this is often a key strategy of PTs who use social media really well. Think of it less as giving away your knowledge for free, and more as bait: the little titbit that will attract the big fish! The impres-sion that you will give is that you really know your stuff and are willing to engage.

likewise, letting followers in on your daily routine (your PT sessions on any given day, your diet, your own exercise routine, even making/posting regular video blogs) is a great way to communicate both your personality and your commit-ment to your craft. indeed, once you have gained a few followers, and particularly if some of your followers are also clients, you can start really cultivating your online commu-nity; advising, encouraging and motivating digitally.

The benefits of this approach

are many, both in terms of consolidating existing busi-ness and prospecting for new clients. on one hand there are the clear practical benefits of such contacts (arranging ses-sions/cancellations etc), but the engagement will also help develop the all-important cli-ent/trainer relationship. From a marketing perspective, if these exchanges are happening on Twitter (or indeed most other social media platforms), then

potential clients can see what you offer to others and may

well make their own enquir-ies.

Put that way, it sounds

easy! and yet, while social media is certainly

not difficult once you get to grips with it, it does require both time and patience. While what i have just outlined is very much the ‘ideal’ or ‘aim’ of social media from a business development perspective, the reality is that it is often more difficult to establish a direct link between new clients and your activity on social media. i would certainly expect there to be a positive correlation in a fitness professional’s business development and their social media usage, but it might not always be as straightforward as a message saying: i think

you are great on Twitter, will you be my PT?

With that in mind, successful

longterm social media is about

patiently building momentum

and gradually increasing your

audience. Much like qual-

ity fitness training (or indeed

anything worthwhile!), you get

out what you put in, and time

is the most valuable commod-

ity of all. not only do you need

to invest the time to tweet/

post, respond and interact but

you also need to keep follow-

ing new people, stay abreast

of what your clients are saying

and even observe what your

fellow PTs are saying/doing.

For a busy PT, with client com-mitments throughout the day, this can seem like a big ask, but if you think of it as a valu-able part of your business then you’ll be more inclined to de-vote the time and energy that it really requires. Furthermore, it really can be slotted around other work; these days you can post anytime and from any-where, so make the most of it!

in this article i’ve mostly re-ferred to Twitter and Facebook simply because they are the platforms that offer the most in terms of business development potential to PTs. That said, it’s always wise to keep an eye on other social media and what they could offer, so here’s a quick rundown on some of the key platforms:


YouTube: Sure you will have heard of this one! can be a great visual tool when used in conjunction with Facebook and Twitter

Foursquare: a free app that lets you share and save the places you visit. limited value to PTs on the surface, but can be useful in develop-ing interactive online com-munities.

instagram: a photo-sharing programme and social net-work that enables users to take photographs, apply a digital filter to it and share it with other instagram users.

linkedin - The world’s larg-est professional network; linkedin connects you to your trusted contacts and helps you exchange knowl-edge, ideas, and opportuni-ties with a network of profes-sionals.

Pinterest – a Virtual Pin-board, which lets you organ-ize and share all the beauti-ful things you find on the web. a good way to display both your interests and your personality.

Google+ - is the new social network on the block and in-tends to be the new Facebook, but with a greater potential for business. Definitely worth keeping eye on!

ultimately, social media is a tool that is accessible, free and effective, and one that PTs cannot really afford to ignore. as i have attempted to do in this article, the functional-ity and advantages of social medium can be explained, and obviously there are right and wrong ways to approach it. However, by far the best way to learn about how social media can assist and develop business is to sign up, log on and get cracking.

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nowadays, many people use exercise to help improve their abilities in a chosen sport, as well as to stay fit and healthy. There is also a section of the population that participates in sport as a career, and for these people applied strength and conditioning (S&c) is considered a crucial part of their everyday life. But how

do the skills of the S&c coach differ from those of a personal trainer, and can S&c enhance the career of a PT?

Difference

beTween The S&c

coach anD pT

From the outside looking in, both of these professions deal with very similar people and do very similar jobs, so it is important to understand the key differences between the two roles before deciding on whether to pursue a particular route.

Fundamentally, both roles

ShoulD i become a STrengTh anD conDiTioning coach?Garrath Pledgercourse lead for Strength and conditioning


deal with a person’s ability to meet the demands of their environment without undue stress, and this is the first point to consider. Most clients in the hands of a PT will want some sort of improvement in their general lifestyle, physical health, and risk of disease. clients of an S&c coach (notably, athletes)

operate in more challenging environments on a regular basis, and as a result are likely to require sport-specific physical conditioning to be better able to deal with such demands. in light of this, we have a clear difference in the specificity of the environment being prepared for – resulting in greater specificity in preparation and planning by the S&c coach.

Whereas the PT may look at general movement patterns for their client and add resistance to aid progression to their goal, an S&c coach will look at analysing the chosen sport of the athlete and have an understanding of movement biomechanics – observation and interpretation of the forces produced within those movements, and the timings and co-ordination of those movements. This knowledge helps the S&c coach to understand where the greater forces are, and how to develop strength to withstand those forces using specific exercise methods and protocols. in addition to performance enhancement, there is also a key responsibility towards injury prevention.

important objectives of an S&c coach are to:• develop correct exercise skill or technique• improve the strength base of all athletes• individualise programs to address specific strengths and weaknesses• improve athletes’ sports specific movements and techniques • improve athletes’ physical conditioning

When it comes to programme planning, S&c coaches must also demonstrate understanding of periodisation principles and apply these to training programmes. in this way, training objectives can be effectively met in relation to the competitive and non-competitive season – as opposed to ‘just going to the gym regularly’.

career

enhancemenT

S&c is often perceived by many as just being the advancement of strength capabilities; however, it covers a much wider knowledge base and skill set that also includes SaQ, endurance, power, plyometrics, body weight management, and movement biomechanics. With this in mind, it’s important for S&c coaches to keep abreast of any advances within the profession, whether working with individual athletes, local clubs, or professional sports teams. as your skill set improves across many sports, so too will your reputation, opening many more doors to enhance your career and develop more pathways for progression.

If you are interested in be-coming a strength and con-ditioning coach for sports performance, visit www.premierglobal.co.uk


Steve Harrison national Tutor Manager

a worthy goal for any dedicated personal trainer is to search for the perfect system that ensures continual business success. But is there one system that can assure this, or will true success come from experience, a willingness to evolve, and the ability to learn from mistakes? Being open to occasional failure and having the strength to view this as an opportunity to grow is a virtue that will keep trainers heading in the right direction.

With that in mind here are ten common personal training mistakes, along with potential solutions and workarounds.

1Singling out a narrow target market. Many PTs do not teach

group sessions, although PT and group exercise are complementary to each other. With this in mind, it makes sense that service offerings cater for both of these possibilities. The up sell opportunities from solo PT to group sessions to find new one-to-one clients are

incredible; the audience is already interested and so converting/upgrading client offerings are easy, and great for business. also, having a range of class and solo PT service offerings brings refreshing variety to the day job and more stability to potential revenue streams.

2Stagnating and re-gressing in subject knowledge. Many people

qualify as a professional in a subject matter and then do not

continue to regularly develop their skills and knowledge. Personal training is no differ-ent, and it is vitally important to remain up to date with knowl-edge and abilities through continued professional devel-opment (cPD).

3Believing your reputa-tion supersedes you. it is often easier to get to

the top than it is to stay there; remember what it took to get to where you are - replicate it again and take it further still.

top 10

mistakes

Personal trainer


With a huge world of competition for clients and recognition, it is important to remain flexible to adaptation.

4losing touch with fashion and modern trends. Fitness is like any industry and has dynamic trends that constantly

evolve. Many potential clients may be inter-ested in a certain training method or piece of equipment. it is the trainers responsibility to be aware of, have an opinion about and potentially be able to instruct according to modern ideals.

5Forgetting to perform for the audience. a PT is always on view, and all actions performed with and around clients at any

time of the working day, can be witnessed. With this in mind, professionalism must be consid-ered always.

6Offering limited and short term payment options. Many PTs still take payment for sessions via cash in hand, or by cheque

before or after each session. although this is fine, it limits the ability to manage and structure income for the business, and may not be as stable as other payment options. Yearly pay-ment plans and monthly direct debit contracts provide more stable revenue, and are useful when budgeting for future development and expansion ideas.


7Forgetting about ‘me’. a PT is a role model to their clients and is looked up to for guidance and leadership on

lifestyle management. although the client should always come first, the power of al-ways ‘walking the walk’ and living in accord-ance to the rules that they preach is incred-ibly powerful and inspirational for clients.

8Single minded naivety. although con-fidence (with a pinch of arrogance!) can help you in your commitment to your ide-

als, it is naive not to investigate your competi-tors and respond to local activities. networking with local businesses and creating a strong community around your business will help with marketing opportunities and reputation building.

9Failure to follow your own advice and rules. all PT’s know the value of qual-ity goal setting, yet when it comes

to day to day business manage-ment, they forget to follow the same processes. Goals need to be regularly evaluated and will evolve with business progres-sion; losing sight of your goals and straying from your path is a hurdle that can be easily avoided.

10Falling out of love with the industry and losing your passion. if things go well, it is easy to become self-

absorbed and blinded to the potential stresses that a heavy workload can bring. one possible side effect is to start to see your day job and work opportunities as a bit of a chore. if things start to drag, then visions for the future may also begin to lack imagination and drive. This can be visible to clients and will possibly demo-tivate them.


final thoughtsSelf-reflection, alongside secondary research, will allow PTs to realistically assess strengths and weaknesses, be open to areas that need working on, and look to exploit all potential opportunities wherever possible. The fitness industry is growing day by day, and as a community, we can all learn from each others mistakes. By sculpting a model template of the ideal personal trainer and making this the core of our business, we can create something that all trainers can aspire to moving forwards.


For many years now, the fitness industry has embraced the importance of research, which in turn has driven technological advancements in exercise equipment design. While the need for equipment-

driven training methods will always be popular, it is nevertheless refreshing to see that bodyweight training is fast becoming an integral part of many exercise programmes. However, among the multitude

of bodyweight approaches that are widespread in the industry, running technique is often missing or understated. is this an oversight on our part, or do we simply assume that running is not a useful skill to master?

From a developmental perspective, learning to run has a number of pre-requisites: we learn to crawl, squat, stand, walk and jump, before we learn to run. However, as functioning adults it’s easy to assume that we have mastered these developmental milestones. From an evolutionary

intervieW With an expert: Lee SaxbyKesh Patelresearch & Development Manager


perspective, our hardware is ideally adapted to run - consider our upright posture, long legs, and the design of a foot that is as complete as can be for terrestrial locomotion. So surely the simple act of running now becomes not only a useful movement pattern, but an essential one to master for any human?

running has long been a popular form of exercise for many individuals. However, just like any other movement pattern, there is a skill to running – a skill that when

mastered reaps the benefits of injury-free movement and other health benefits. I was fortunate enough to experience the skill of running at a recent exclusive 5-day training clinic at vivoBarefoot, delivered by internationally-renowned running expert, lee Saxby. Since then, Premier Training international and vivoBarefoot have collaborated to produce an exclusive 1-day workshop on running Technique.

as we build up to the launch of our first Running Technique workshop, i caught up with lee Saxby to get his thoughts on running technique and his unique approach to coaching it.

kP: lee, i’d like to thank you for giving up time in your busy schedule to talk to us today. For those readers who haven’t heard of you, tell us a little bit about your background in the world of running.

ls: Thanks Kesh. The running world began to knock at my door in 2010 after the book ‘Born to run’ was published. The author, chris MacDougall came to see me just before the book was released with chronic plantar fasciitis - which I managed to fix by adjusting his technique. as the popularity of the book and the philosophy of barefoot running grew, so did the demand for coaching in correct technique. People rapidly discovered that there is a lot more to barefoot running than just ‘taking your shoes off’!

kP: it seems that almost everyone who runs on a

regular basis is suffering from various niggles and injuries. Why is this so common?

lS: running is very skilful. a 5K run requires the ability to balance 2-3 times your body weight on one leg for a fraction of a second for over 6000 reps! even though we have been designed to run, if you don’t have the technique, strength and flexibility to handle these forces you will get injured.

kP: Having recently attended your 5-day Training clinic, i was surprised by the simplicity of your approach. in an industry that is often drowning in information, yet starving for wisdom – is simplicity an important part of running education?

lS: naTure loVeS

SiMPle, eleGanT

SoluTionS anD

runninG SHoulD

DeFiniTelY Fall inTo

THiS caTeGorY!

kP: Many of our readers will be aware of approaches to ‘natural’ running, including PoSe and chi running. How does your coaching model differ, and what is the message you are trying to promote?

ls: on the surface most approaches to ‘natural’ running technique appear to espouse the same principles: “forefoot/


mid-foot strike, good posture” etc. But there are fundamental differences in definitions and methodology. My approach is based on evolutionary biology and ethology, and the premise of my coaching model is that running is a skill and that the foundation of skill is proprioceptive feedback. This essentially translates to learning to run barefoot and mastering a ‘barefoot style’.

kP: You have a strong passion for evolutionary biology and biomechanics. How important are these subjects when it comes to improving running skill?

ls: not very important for runners but

incredibly important for running coaches! a solid grounding in these subjects stop coaches getting confused by the latest fitness trends and marketing propaganda!

kP: is improving running skill simply a matter of running more, or are there specific exercises that can be done alongside running?

ls: running is the same as any other motor skill – “practice does not make perfect”, only “perfect practice makes perfect”! Therefore, warming up with specific running drills and taking the time to build running specific strength, flexibility and elasticity is important if you want to improve

performance and reduce the risk of injury.

kP: So, onto the subject of footwear. There appears to be a lot of choice and confusion when it comes to running shoes, from minimalist footwear to those that offer high levels of motion control. What should we be looking for in a running shoe?

ls: it’s actually quite simple if you ignore all the marketing/pseudoscience. The human body is the product of 2 million years of endurance running. The foot and the brain will provide all the shock absorption and motion control you need if you allow them to communicate with each other. But

shoes are useful if they provide at least one of 3 things: protect the foot from puncture wounds, protect the foot from thermal damage, and provide extra traction. normally, it’s a trade-off between these 3 elements and sensory feedback, so if a shoe doesn’t do any of these 3 things it’s not worth wearing!

kP: Finally, you have often been referred to as the ‘world’s best running coach’ – who do you take your inspiration from?

ls: actually, i think i was referred to as the ‘world’s best barefoot running coach’, which is a completely different accolade! There are probably hundreds of running coaches that are far


superior to me in experience and skill (alberto Salazar springs to mind!). i take my inspiration from Mother nature and her laws - don’t mess with Mother nature!

if you’ve been inspired by lee Saxby then take Premier’s running Technique instructor Training course to gain cutting-edge knowledge and skills

in analysing and improving running technique.This one-day workshop requires you to hold a minimum of a rePs accredited level 2 Fitness instructor qualification as well as working actively in the health and fitness, or sports conditioning/coaching industry with range of clients.

The first course starts in March with dates for across Premier venues scheduled for the coming months. Visit www.premierglobal.co.uk to book your place.

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The fitness industry is fast moving, and as such, personal trainers should always look for ways to keep training fresh and appealing. an effective, but often understated method of training is to partner up with a friend and workout together. not only will this result in creative thinking around training and exercise, it’s also fun! However, there are some pros and cons to having a training partner, and it’s important to find the right one. If you do, your fitness can improve significantly; if the goals and objectives of each partner are different, there is a strong risk that fitness and motivation will decrease.

Partner uP workout

written: Andreas Michael Models: carla curvy & Jo cooper


Here’s an example of a partner workout that you can try. Warm up using any form of cardiovascular exercise, e.g. jogging, skipping or step ups, until your body is warm. Follow this up with dynamic stretching before starting the main workout.

Warm up using any form of cardio, e.g. jogging, skipping or step ups, until your body is warm and then perform some dynamic stretches before starting your main workout.

the workout• Medicine ball touches• Squats (holding hands)• Helps ups• Forward and backward lunges• Core rounder’s

Exercise descriptions & tips

Medicine ball touches Targets chest, triceps and core

Begin in a push up position with the medicine ball between your hands. Keep the core engaged as your partner picks up your legs (wheelbarrow position). Holding a strong, stable position; proceed to alternatively touch the ball with each hand until you begin to lose form. Swap over and repeat. if your partner is particularly strong, have them perform an explosive push up with a clap in the same wheelbarrow position.


SquatsTargets legs and core

Stand with feet hip width apart, facing your partner. Grasp your partner’s hands, and lean back slightly to add some extra tension. Both you and your partner should proceed to squat in sync with one another., aiming for 20 repetitions. as an advanced progression, try the squat jump – while both in the squat position, jump into the air as high as you can; once again try to stay in sync with your partner.

Helps ups Targets legs, core and back during the partnering phase

lie on your back with knees bent, and feet flat on the floor. With your partner standing next to you in a split leg stance position, grab each other’s forearms firmly. Keeping the core engaged, rise into a standing position without altering your foot position. repeat ten reps on each side, swapping with your partner after each set. it’s important that your partner assist only as much as needed without over-pulling.

>

>


>

>Forward and backward lungesTargets legs and core

Begin in a standing position facing your partner, so that you’re both mirroring each other. Grasp hands and step forward into a lunge; at the same time your partner will take a step backwards. To complete the repetition, take a large step backwards so that you’re stepping into a back lunge, and at the same time your partner will take a large step forwards.

core rounder’s Targets abs and core

Sit on the floor facing your partner. Bend your knees and reach for each other’s hands. Immediately lie back on the floor, lift the hips and legs up and round each other’s – then continue this pattern without rest for 15-20 reps or until you begin to lose form.


IntroductIon

any programme of exercise for the client with low back pain (lBP) should have an emphasis on education, rehabilitation, and continued management. The use of ‘active rehabilitation’ or so called ‘reactivation’ is strongly advocated and serves as a useful model for the exercise professional; within this approach there should be an emphasis on patient/client responsibility and on-going self-management.

Why Is self-management of lBP ImPortant?

If health and fitness professionals are to appreciate how chronic pain and disability develops they will be better placed to play an active role in the prevention and management of low back pain. Key to this is understanding the distinction between a biomedical and a biopsychosocial approach to low back pain management.

The traditional biomedical model makes the assumption that an individual’s symptoms

must result from a specific disease state or tissue dysfunction; a diagnosis is based on objective testing of physical damage and impairment. once the pathology is identified treatment is targeted at correcting the dysfunction with the expectation that function will be restored and disability resolved.

Many experts argue that the traditional biomedical model of back pain is not effective enough, and suggest that there is a need for a new approach. The biopsychosocial model places close attention on the psychosocial factors involved in the development and maintenance of disability. under this model, musculoskeletal pain on its own is not the issue; it is the pain and associated disability. Decreasing pain levels will

Programme desIgn for low back painMarlon Wasniewski course lead for exercise Management of low Back Pain


help people to avoid incapacity only if it results in a return to their pre-injury/pre-pain activities as soon as possible.

it is important to understand that physical assessment and treatment are still important aspects of a multidimensional approach to back pain. Any health and fitness professional must, therefore consider both the physical and psychosocial situation of the individual complaining of low back pain.

functIonal aPProach to exercIse management

Some active rehabilitation approaches to the management of lBP point towards a generalised approach to exercise prescription. However, what is clear in all approaches to back care, is the design of a programme that is matched to the current and individual capabilities of that client. Such programmes should emphasise the importance of a functional approach to rehabilitation, in favour of one that is ‘problem area’ focussed.

exercIse consIderatIons

Load

it’s important for the exercise professional to understand that the majority of low back pain clients will be seeking health-related objectives, such as pain relief or restoration of daily

activities. To meet these objectives, exercise training will initially need to be performed at low tissue loads, and in a low risk environment. clients seeking performance enhancement (e.g. return to sport) will invariably require greater overload, which naturally carries a higher risk; in all cases, the exercise professional will need to adopt a systematic yet flexible approach.

Functional range of motion

Maintenance of the spine in a functional range when exercising is often incorrectly termed ‘neutral’ spine position. it is important to understand that most individuals do not have a ‘neutral range’ but instead have a functional range. The potential of this range will vary considerably between different individuals. The main concern is to provide an individualised training approach which limits motion to an identified functional range.

Sensitivities

Posture - clients with postural sensitivities will need to sit or stand in a particular way in order to avoid pain.

As an example, a client with a flexion bias may avoid standing for any period of time because they cannot tolerate the lumbar extension force that this imposes. as a coping strategy they might use a foot stool to introduce some degree of spinal flexion.

Movement - movement sensitivities result in pain during certain activities. a client who experiences pain on a

day-to-day basis when they bend to put on their socks or tie shoelaces, may have an extension bias. This individual does not cope well with spinal flexion.

Weight-bearing - weight-bearing sensitivities are often referred to as a gravity intolerance, which may be

indicated by pain that is aggravated by sitting or standing and relieved by rest.

Biopsychosocial model of low back disability

+

+

+


general PrIncIPles of exercIse ProgressIon

Stages of progression

The basic principles of corrective exercise should be considered when designing a practical system of exercise progression. There are three basic steps to consider:

1. Freeing any identified restrictions - where necessary, restrictions in range of motion (e.g. ankle, hip, shoulder) should be managed prior to functional progressions; if ignored, these restrictions may cause increased range of motion at another joint, resulting in compensatory movement. This can usually be achieved using joint mobilisations and stretching of muscles that are contributing to restrictions.

2. Re-balancing muscles - re-balancing muscles may also include activation of underactive/weak muscles; such exercises should emphasise co-contraction of the torso/abdominal wall muscles.

3. Re-educating movement – finally, once restrictions have been freed up and mobilised, and overactive/underactive muscles have been addressed, the client will be ready to move through exercise progressions. These should begin with simple motor control strategies that can be further challenged through the use of progressive exercise sequences. as the client develops muscular endurance and control of the abdominal wall, complex exercises can

be introduced that mimic the demands and movements of daily life. These may include movements such as squatting, bending and lifting, as well as more advanced movements that involve balance and coordination.

summary

The above stages provide a systematic structure for all those working in exercise management of low back pain, and while the exercise-based content may be influenced by the instructor’s own training and qualifications, as well as

the context of delivery, the underlying rationale should remain clear. it is important for the exercise professional to understand that for almost all lBP clients, a return to aDl is a primary objective, and as such, exercise prescription should always strive towards functional movement patterns that build stabilisation mechanisms into already familiar movements.

For more information about Exercise Management for Low Back Pain, please visit www.premierglobal.co.uk/courses/level-4/lowerbackpain

+

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sloW-motion catastrophe

our society faces a rising tide of chronic ill health. We are in the midst of what can only be described as an epidemic, or what the Director General of the World Health organisation has called ‘a slow-motion catastrophe’ of chronic non-communicable diseases. This catastrophe has been driven by a number of global trends (e.g. an increasingly aged population and rapid, often unplanned urbanisation)

but perhaps central to it is what has been termed the ‘globalisation of unhealthy lifestyles’ - poor eating habits and decreasing physical activity.

People, are living longer than ever but often in poor health and sustained by a medical profession increasingly skilled in the management of illness. However, as the waiting rooms and hospital wards fill, NHS funds are depleted and the financial strain on our economy

increases. The cost of physical inactivity through the ill-health it causes is in fact projected to be roughly £8.2bn per year to the uK economy.

tightening belts

it is with some trepidation that we all face up to an uncertain economic environment – who knew there was such a thing as a triple dip recession? in keeping with this economic environment, the government is tightening its belt and has

the health care challenge - time to StiCk ouR neCkS out

Julian Berrimanresearch & Development Director


set its course on significant reductions in public spending. no government department will remain untouched by the cost cutting process. Despite the government protecting the nHS budget from the severe cuts faced by other public services, the NHS has to find a means to make £20bn in cost savings by 2015 (equivalent of 4% of the budget per year).

fit to burst

So WHaT are We

To Do? aT a TiMe

WHen THe Financial

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HealTH SerVice FroM

our increaSinGlY

SeDenTarY liFeSTYleS

HaS neVer Been

GreaTer, THoSe WiTH

THe PoWer To MaKe

SucH DeciSionS are

reDucinG THe BuDGeTS

PreViouSlY allocaTeD

To Deal WiTH our

cHronic lacK oF SelF-

care.

an opportunity

of the £20bn cost savings re-quired of the nHS, only £10bn are projected through efficien-cy savings; if the nHS is not to ‘fail’, the remaining £10bn must be identified through the pre-vention of ill health. So herein lays both the challenge and the

opportunity for our industry.

The benefits of physical activity in offsetting the risk of develop-ing many chronic health con-ditions are well documented. regular physical activity, in line with the chief Medical of-ficer’s recommendations of 30 minutes of moderate intensity activity on five or more days of the week (60 minutes every day for children and young people) can reduce their risk of developing major chronic diseases – such as coronary heart disease, stroke and type

2 diabetes – by up to 50%, and the risk of premature death by about 20–30%.

So, the rising tide of ill health and the pressures this imposes on the health service means that over the next 10 years our industry, as the purveyor of physical activity, has a pivotal role to play in providing pre-ventative activity strategies, thereby containing healthcare demands.


ready to engage

as the uK government and health service face up to the economic and social consequences of a ‘wellness’ crisis, we are starting to see a greater willingness to engage with our sector. Perhaps the embodiment of this was the setting up of a Joint consultative Forum (JcF) in 2010 between the fitness sector, Medical royal colleges and Faculties in the united Kingdom, and the chartered Society of Physiotherapy.

The JCF identified a limited use of physical activity and exercise programmes as part of preventative medicine and medical treatments. This could be attributed in large to the current limited interaction between doctors who prescribe them and fitness professionals who deliver them. as a result of this conclusion, the JcF set out to draw up standards for the uK in the use of exercise in the management of chronic disease, or as our industry would refer to it, ‘exercise referral’. These new Professional and operational Standards for exercise referral are due to be released in the next few months.

The royal college of Physicians has also published a report, ‘exercise for life’, outlining a series of recommendations to establish exercise as part of the routine prevention and management of chronic disease. This is a ground-breaking document highlighting the importance of exercise and general physical

activity. it is also telling that the royal college have on several occasions highlighted the Fia (now uKactive) as a “key collaborator” and the JcF as the body to take forward many of the recommendations of the report. This is a significant step forward for our sector.

same strategy, same result

The question we must ask ourselves is how can we best assist the government and the health service to reduce the financial pressures it faces through providing the ‘preventative medicine’ that is physical activity in the correct dose and to the widest cross section of the community. and the starting point has to be examining where we are as an industry now.

The Department of Health’s Health Survey for england (2006) reported that 60% of men and 72% of women are insufficiently active to benefit their health. This alarming statistic is perhaps reflected in the fact that presently only 12.1 per cent of the uK population are now registered as members of a health and fitness club or publicly-owned fitness facility (2012 State of the uK Fitness industry report).

So it would appear that what-ever we are doing as an in-dustry is not impacting on the large mass of the general population who it would seem, are not suitably inspired by the messages we are sending out to become physically active. it would appear more likely that we are in fact appealing to the percentage of the population who are already active and

simply need somewhere to go to engage in a well-established pattern of behaviour.

like the high street store that refuses to adapt its product to the new shopping environment created by the rise of the internet and tablet devices, if we keep doing the same things we will keep getting the same, or even diminishing results. So rather than continuing to appeal to the minority we must widen our net and reach out to those individuals and communities who are not currently engaged in physical activity.

The recognition of this fact was recently reflected in the rebranding of our trade body, the Fitness industry association, to uKactive. This rebranding was a clear acknowledgement of the fact that if we are to truly make ‘more people, more active, more often’ we can no longer be seen as the deliverers of ‘fitness’ or the ‘body beautiful’ but of a lifestyle that incorporates physical activity as a necessary and enjoyable aspect of a full and healthy life. in other words, we must stop talking about the gym and trying to lure people into it, like some orwellian ‘big brother’, and instead get out there into our communities and start offering the sorts of inclusive products and services that will appeal to even the most staunchly inactive. To echo the words of James Bryant conant, former reformist President of Harvard university, “Behold the turtle. He makes progress only when he sticks his neck out.”


The Hypopresive Method is a revolutionary programme of abdominal training with both therapeutic and performance-enhancing benefits. Developed by Dr. Marcel caufriez in Spain in the 1980s, it focuses on strengthening the pelvic floor, abdominals and core muscles with exercises that stimulate reflex muscle contractions. The benefits are many and varied, ranging from increased muscle tone to enhanced sexual function.

although the Hypopresive Method has been an integral part of physical therapy training in mainland europe for many years, this approach is new to the uK market. not only is the method evidence-based, but the way that the techniques address posture, abdominal tone and appearance, core strength and post-pregnancy muscle function, will undoubtedly interest both fitness professionals and therapists alike.

Premier Training international are proud to be the exclusive uK educational partner for the Hypopresive Method, and following a successful launch in September 2012, i was fortunate enough to catch up with Hypopresive Master

Instructor and perinatal fitness expert, Kaisa Tuominen, to ask her a few questions about the science behind the method, the techniques used, and the scope of practice for fitness professionals in the uK.

Kesh: First of all, thank you for taking time out of your busy schedule – it’s great to have you join us. For those who haven’t heard of you, can you tell us about your background in health and fitness and what got you into the Hypopresive Method?

Kaisa: Thanks for the opportunity to talk about something that i am so passionate about and looking forward to sharing with the english speaking world. My background is probably quite similar to many fit pros. I did

my studies at oregon State university in the uSa in exercise Science as well as nutrition (minor) and then went on to do a 3 year Masters in Public Health. Throughout my time at university, i worked as a personal trainer (naSM) and the coordinator of fitness programs for campus recreation. i then moved on to be the Wellness Director at the university of irvine in california before following my heart to Spain. For the last 6 years i’ve been self-employed and have built a studio with a staff of 4 that caters to perinatal women in a small town in catalunya, Spain. as i was checking out what the typical postpartum rehabilitation methods were in europe i noticed that the Hypopresive Method was usual practice by pelvic floor therapists in Spain. So i obviously wanted to get trained and include it in my corrective exercise based postpartum groups!

Kesh: So, in simple terms, can you explain what the Hypopresive Method is, and who it is aimed at?

thE hypoprEsivE MEthod: Interview with Kaisa TuominenKesh Patelresearch & Development Manager


Kaisa: Hypopresive exercises are postures that reduce intra-abdominal pressure and stimulate an involuntary contraction of the pelvic floor and core muscles. This is basically contrary to other forms of exercise which usually increase intra-abdominal pressure and use voluntary core contractions. Some of the benefits from Hypopresive Method exercises include postural improvements, increase in the tone of the abdominal wall and pelvic floor muscles (this is the best method for postpartum), improved performance due to improved blood profiles, vascularization and respiratory parameters, and improvements in sexual function.

Kesh: Pelvic floor tone has been the subject of debate for quite some time now. in your opinion, what are the major causes of poor pelvic floor tonality and pelvic organ prolapse? Does this apply to men also?

Kaisa: Sadly many of the pelvic floor pathologies we see today are due to poor assistance given to women during childbirth. Giving birth with anaesthesia and lying on your back is terribly risky for the pelvic floor. In addition, many women are given an episiotomy and/or have a birth with instruments like the forceps or vacuum. Women aren’t given the time necessary to give birth which allow the tissues to stretch properly without injury. all of this creates weaker pelvic floors and more prolapses and

incontinence. also more and more women are participating in high intensity and high impact exercises that due to the hyper-presive nature of the activity can be quite devastating for the pelvic floor if it isn’t in perfect condition already. as for men, they tend to have more problems with disk, abdominal and inguinal hernias instead of pelvic floor. HM helps reprogram their core in a way that these pressures get more evenly distributed thus the risk of these injuries decreases greatly.

Kesh: now, i was lucky enough to attend the Fundamentals and advanced training you delivered in london recently, and immediately noticed the evidence-based approach to the method. is this an important part of the training you deliver?


Kaisa: This is precisely what attracted me to the method. Marcel caufriez has thoroughly studied each posture to be able to say that each one fulfils the requirements of a hypopresive exercise. The Fundamentals and advanced courses demonstrate all the evidence we have at the moment, and then the expert level goes into depth about

the theory of why and how the exercises work.

Kesh: i have to say i was challenged mentally and physically during the course! and talking of physical, the level of detail required to both perform and instruct the Hypopresive exercise techniques is extremely high – is this essential to their success?

Kaisa: This is true. HM can be a bit complex to learn at first. The static postures aren’t too difficult once you learn the basic components of the technique and then can transfer those to each posture. once you get to the dynamic or advanced postures things get more challenging physically as well as keeping the details correct.

Kesh: in your experience, how long does it take to see results? Do the exercises have to be performed as a standalone workout, or can they be integrated into an existing fitness programme?

Kaisa: This really depends on what results you are looking for. Some women have results in just one or two sessions in terms of improvements in urinary incontinence. Postpartum women usually need several months to get their final results. Back pain clients may get relief within a month. Using HM as a standalone workout vs. integrated part of a fitness program depends on the goal as well. If the goal is related to an injury or pelvic floor condition we usually have the client stop doing hyper-presive exercises while we do the corrective phase with hypopresives.

Kesh: You’ve talked about Hypopresives within a therapeutic context – does the method have any performance applications, and are these covered in the courses?


Kaisa: Currently the HM is being used with athletes and Marcel Caufriez and Toni Riera are completing studies. They are working on a specific 1 day course on training athletes but it will take some time as the method is scientifically based and they want to have enough data to base the protocols on. Amateur athletes can certainly use the method to improve performance with just the basic protocols from the Fundamentals course.

Kesh: We will certainly look out for that research when it’s published. How do you see the Hypopresive Method progressing within the uK

market? Do you see any fundamental differences between the uK and the rest of europe where it is already established?

Kaisa: in Spain the method has become a bit of a political issue as physiotherapists didn’t want fit pros to have access to the method. Thankfully this won’t be an issue in the uK so i think it will be a lot easier for all professionals to work together. Most likely the first population to embrace the method will be women with pelvic floor issues as the results are so fast and life altering. From there i hope the method will move on to be a key preventative technique as well as a tool to reprogram

dysfunctional cores of our typical fitness seeking clients.

KeSH: iT SounDS liKe

an exciTinG TiMe To

Be inVolVeD in SucH a

PioneerinG TecHniQue.

THanKS aGain

Kaisa for taking the time to talk about the Hypopresive Method!

Kaisa: Thanks for the opportunity!


PowerbagWorkout

By andreas Michael Model: richard Scrivener Photos: Snhfoto


the PowerBag was de-veloPed Back in 2003 and is one the most versatile Pieces of equiPment on the mar-ket today.

A sand filled tube design which is soft to the touch, Powerbags are available in a number of different weights ranging from 5-35kg.

Put your body to the test with a Powerbag workout that targets every muscle in the body and takes you into the world of functional training.

one of the great things about Powerbags is that you can really be aggressive when training with them, as they are specifically designed to be strong enough to drop, throw and punch.

i wanted to put a little workout together using some of my personal favourite Powerbag exercises. i’ve kept it simple by using timed rounds - so you’ll need a stopwatch!

floor to shouldEr The aim of this exercise is to get the Powerbag from floor to shoulder, and to repeat the movement from the floor on the side. Start in a deep squat position grasping the Powerbag by the sides and securing a firm grip. In one movement, hike the Powerbag up to the shoulder, and return it in a controlled manner to the floor and then repeat on the other side.

Perform this exercise for 1 min.

Functional Fitness Specialists

Workout powered by


flick squats This is a powerful exercise that engages the whole of the lower body, taking the Power-bag through a dead lift, flick and finally into a squat. Grasp the handles in a bent over position while maintaining a neutral spine. in one move-ment drive the Powerbag up the body and flick the Pow-erbag while at the same time squatting to catch it.

Repeat the exercise for 45-seconds.

bEnt ovEr roWs This is a traditional weight training exercise preformed using the Powerbag. Start from a bent over position, again maintaining a neutral spine. Holding the Power-bag handles with your arms almost straight, proceed by pulling the arms back towards the body making sure the elbow is tucked into the side of the body.

Repeat the exercise for 1 min.


ovEr thE hEad This exercise vertical pushing exercise develops the upper body and shoulders. Move the Pow-erbag from one side of the head to the other. With a firm grasp of the Powerbag, place it on one of your shoulders and, in one movement, push the Powerbag up and over the head to the other shoulder.

Repeat the movement for 45-seconds.

Woodchops a dynamic exercise that engages the deep core muscles. Take the Powerbag from the lower side of the body across to the op-posite top side of the body at a controlled pace. Grasping the handles and starting the move-ment on the side of the leg, throw the Powerbag up and across the body and then return to the start position.

Repeat the exercise for 45-sec-onds each side.


sWing tWists This is a core and back strengthener with a twist. Holding the Pow-erbag handles swing the Powerbag between the legs all the way to an overhead position. at the top of the move-ment twist the Power-bag and return to the start, before continue-ing on the other side.

Repeat the exercise for 45-seconds.

slosh sWings This is a great all body movement that involves swinging the Powerbag continuously from side to side. Holding the handles swing the Pow-erbag from one side to the next by bending the opposing knee. Keep the movement going without stopping for the set time.

Repeat the exercise for 45 seconds each side.


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There is no doubt that the fitness market is becoming more saturated with personal trainers, and as a result, their clients are becoming more selective. PTs who take time to analyse the current climate are recognising the limitations of business models which are predominantly focused on

physical performance, and are shifting to models which focus on the overall wellness of clients. in doing so, they are identifying opportunities for developing a stronger marketing strategy, and key to this strategy is massage therapy.

Benefits of massage therapy

Massage therapy involves the manipulation of superficial and deeper layers of soft tissue using a diverse range of techniques, to enhance physical function, support recovery, aid in the healing process, and promote general relaxation and well-being.

Whether you choose to open your own business, work in a health club or alongside a sports team, being massage-qualified is a great way to increase client retention and

sports MassagE thErapy How massage therapy can help your PT businessDave Fialacourse lead for Sports Massage Therapy


provide an additional revenue stream to your personal training business.

hoW can MassagE hElp pt?Massage is a natural up-sell for PT clients – not only can it boost recovery and support rehabilitation, it enhances well-being – all of which serve as a great retention tool. The integration of fitness and massage can also give rise to a number of creative options

for packaging services to not only attract new clients, but also retain existing ones. like many PT clients, regular receivers of massage therapy will also be loyal to their therapists.

Many PTs find themselves referring clients to other professionals for aches/pains and musculoskeletal issues - which ultimately results in loss of earnings. Massage can help PTs work consistently with their clients without the interruption of injury. not only will this help the client to achieve their goals, it will allow the trainer to maintain their income.

intEgrating MassagE thErapy into your businEss

iT’S no SurPriSe THaT

ManY PTS Train THe

MaJoriTY oF THeir

FiTneSS clienTS

earlier in THe DaY or

in THe eVeninG. WiTH

THiS in MinD, MaSSaGe

THeraPY MaY HelP To

Fill THe reST oF THe

DaY, anD can eVen Be

ProMoTeD aS a PoST-

exerciSe recoVerY

Plan.

also, by endorsing the mind-body aspect of your business,

massage skills will also help your business stand out from the competition. Taking a holistic approach that markets massage as both part of your business, and business culture, will create a strong marketing hook for total well-being, not just physical performance.

suMMary Whether you are new to the industry, or an experienced PT, a massage qualification can provide a unique selling point as well as the skills to work with a more diverse range of clients. Such skills can also have a knock-on effect on your PT business through new networking opportunities with allied healthcare professionals and sports teams.

if you are interested in adding an essential skill to your PT toolbox, expanding the services you deliver to clients, and increasing your revenue stream, massage may well be the natural progression you’re looking for. For more information on becoming massage-qualified, visit www.premierglobal.co.uk/courses/massage/certificate-in-sports-massage-therapy

Courses available within the Premier PortfolioGet Qualified – Become a Personal TrainerDiploma in Fitness Instructing & Personal Training QCF

Certificate in Fitness Instructing (Level 2 – 20 REPs points)

Certificate in Personal Training (Level 3 – 20 REPs points)

Reach Level 4Diploma in Specialist Exercise (Low Back Pain) (20 REPs points)

Diploma in Specialist Exercise (Obesity and Diabetes) (20 REPs points)

Certificate in Exercise for the Management of Low Back Pain (20 REPs points)

Certificate in Exercise and Nutritional Interventions for Obesity and Diabetes (20 REPs points)

Fitness CoursesFunctional Fitness Courses

Tri-Planar Kettlebell Instructor Training (16 REPs points)

Total Padwork Instructor Training (16 REPs points)

ViPR Training

An Introduction to Kettlebell Training (online)

Kettlebell Instructor Training (8 REPs points)

Suspended Movement Instructor Training (8 REPs points)

Power Club Instructor Training (8 REPs points)

Running Technique Instructor Training (8 REPs points)

Hypopresive Method

First Aid

Group Exercise Courses

Studio Cycle Instructor Training (8 REPs points)

Certificate in Exercise to Music (20 REPs points)

Total Group Training Course

Advanced Skills Courses

Diploma in Exercise Referral (20 REPs points)

Movement Based Flexibility Instructor Training (16 REPs points)

Resisted Movement Training Instructor Training (16 REPs points)

Studio Conditioning Instructor Training (16 REPs points)

Award in Designing Pre and Post-Natal Exercise Programmes (20 REPs points)

Award in Preparing to Teach in the Lifelong Learning Sector (20 REPs points)

Nutrition CoursesAdvanced Nutrition for Weight Management (4 REPs points)

Advanced Nutrition for Physical Performance (4 REPs points)

Nutritional Advice for Physical Activity (4 REPs points)

Massage CoursesLevel 3 Diploma Sports Massage (20 REPs points)

Level 4 Diploma in Sports Massage Therapy

Certificate in Neuromuscular & Soft Tissue Mobilisation Techniques

Certificate in Applying Objective Physical Assessments

Certificate in Corrective Exercise for the Management of Common Injuries

Pregnancy & Post Natal Massage / Remedial Therapy

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Central office contact details

Premier Training International Top Floor Windsor HouseErmine Business ParkHuntingdonCambridgeshirePE29 6XYUnited Kingdom

T 0845 1 90 90 90E [email protected]

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Premier Training Magazine - Issue 4

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Transcript of Premier Training Magazine - Issue 4