Professional Fitness Issue 8

WIN

10-PAGE Focus on

Just Jhoom!

profitIssue 8 professional-fitness.co.uk

FREE

A Just Jhoom! Instructor Dance-Fitness Certification Course

POWERof positive thinking

Marathon special

6-PAGE

INTRODUCINGBokwa fitness

Vegusto

Diet Wars

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WELCOME

2 profit issue 8 www.professional-fitness.co.uk

Peak ProtectionProfessional Fitness Instructor InsurancePublic Liability & Professional Indemnity Insurance

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/professionalfitness @profitinsuranceProfessional Fitness is a trading name of Harrison Beaumont Insurance Services Ltd who are authorised and regulated by the Financial Conduct Authority, reference number 303968. Registered Office: Globe House, 24 Turret Lane, Ipswich, Suffolk IP4 1DL, registered in England and Wales, number 4582221.


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www.professional-fitness.co.uk issue 8 profit 3

SPRING has sprung and the summer is officially here, the 2014 Spring/Summer edition of the ProFit eMag continues to bring you fantastic articles from industry professionals and full of interesting features, products and competitions.

This time we’re giving away a Bronze Level Just Jhoom instructor course worth £275 & 16 REPS’ CPD points, see page 5. Be sure to explore the benefits of the accreditations inside the Just Jhoom feature on pages 8-15.

For your chance to win, enter online NOW! And share your entry on social media to double your chances of winning, it’s that simple.

We also have exclusives from BOKWA on pages 26-28, the business genie – page 29 and a 6-page marathon special from page 19.

FANCY YOURSELF AS A FITNESS WRITER? We are already looking for fitness professionals to contribute editorial for the next edition of ProFit eMagazine, set for release in the Spring! Contact Tom at [email protected] to register your interest now.

In the mean time, why not become a resident blogger for Professional Fitness. From today you could have your blog feature on our website as little or as often as you like.

ENGAGE WITH USDon’t miss out on the latest topical fitness discussions by engaging with us on Facebook

www.facebook.com/professionalfitness and join our growing audience on Twitter

@ProFitInsurance.For further information visit our website www.professional-fitness.co.uk.

WELCOME

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Advertise in the next issueWe can offer the opportunity to promote your business to a diverse audience of fitness enthusiasts and like-minded professionals

ADVERTISING IN ALL FOUR ISSUES GIVES YOU ONE COPY FREEThis is charged at the following rates: PRICE PER ISSUE PRICE FOR

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CONTENTS

Editor-in-chiefVictoria Theodorou

Editor Tom Sunderland

Web Editor Chris Haigh

Design & Production Editor Jo Ward

Advertising SalesTom Sunderland01473 [email protected]

No part of this magazine may be reproduced without the prior permission from the publisher. Reasonable care is taken to ensure that Professional Fitness Magazine articles are as accurate as possible, at the time of publication. No responsibility can be taken by Professional Fitness for any errors or omissions contained herein. Responsibility for any losses, damages or distress resulting from adherence to any information made available in the Professional Fitness Magazine is not the responsibility of Professional Fitness. The opinions expressed are those of the contributors and do not necessarily reflect the views of Professional Fitness.

Professional Fitness is a trading name of Harrison Beaumont Insurance Services Ltd who are authorised and regulated by the Financial Conduct Authority, reference number 303968. Registered Office: Globe House, 24 Turret Lane, Ipswich, Suffolk IP4 1DL, registered in England and Wales, number 4582221. PF126 (0414)

3 Welcome

6-7 Fitness spotlight

8-15 Just Jhoom

17 Overall wellness

18 Vegusto

19-25 Marathon special

20 Running injuries 22-24 Running kit essentials 25 Marathon training

26-28 Bokwa

29 Business essentials

30 Positive thinking

32-33 Personal training

34 Diet wars

profit

COMPETITIONS3 WIN A Just Jhoom!

Instructor Dance-Fitness Certification course


PROFESSIONALFITNESSCOMPETITION

Now you too can teach Just Jhoom! Bollywood Dance and Fitness Classes. Become part of this massive, successful industry withvibrant music and energetic routines. Take your career to whole new level by becoming a Just Jhoom! Certified Instructor!

Enter NOW! And double your chances of winning by sharing your entry on either facebook or twitter.

WIN

0844 875 3506www.professional-fitness.co.uk

/professionalfitness @profitinsuranceProfessional Fitness is a trading name of Harrison Beaumont Insurance Services Ltd who are authorised and regulated by the Financial Conduct Authority, reference number 303968. Registered Office: Globe House, 24 Turret Lane, Ipswich, Suffolk IP4 1DL, registered in England and Wales, number 4582221.

worth £275 & 16 REPS’ CPD points

Just Jhoom! Instructor Dance-Fitness Certification Course(Bronze Level)

http://www.professional-fitness.co.uk/competitions/





http://professional-fitness.co.uk

http://www.justjhoom.co.uk


JUST in time for spring, why not get in shape, become energised and enjoy a wide range of potential health benefits with our new cleanse edition – Reset Days!

Similar to the idea of intermittent fasting, the essence behind our Reset Days edition is very simple: you drink Purifyne’s tasty, freshly cold-pressed juices and take natural supplements daily to support your main detoxification organs.

Based on the work of leading scientists from around the world, this is a new alternative to standard dieting. By implementing one or two Reset Days per week into your lifestyle and fitness regime, you n give your digestive system a restn lose weightn achieve great control over your cravingsn reset and improve your eating habitsCelebrities, models and athletes, including model/actress Suki Waterhouse, Laura Haddock and Lauren Goodger are amongst the many satisfied fans of our Reset Days juice cleansing.

SOURCE: sourcewire.com

FITNESSSPOTLIGHT

A quick boost to your digestive system, metabolism and reduce your cravings

spotlightNews in the

BANNATYNE Fitness Limited, the national chain of health and fitness clubs, has secured a refinancing package of £35m through the Royal Bank of Scotland.

The funding is being used to refinance existing debt from Irish Bank Resolution Corporation (IBRC), alongside funding from a ground lease transaction with a large investment house to support this successful leisure brand’s future development.

Bannatyne Fitness Limited is part of the Bannatyne Group – the UK’s largest health club operator with 59 sites and 170,000 members across the UK, with a commitment to providing its members with the best possible facilities.

Mr Duncan Bannatyne, Chairman of the

Bannatyne Group, said: “We’re delighted with the support that RBS has provided to enable us to continue to provide customers with fantastic products and services which enhance their lifestyle. The RBS teams’ understanding of our strategy and speed of response was excellent.”

Neil Parry, Head of Consumer Industries RBS, adds: “The re-finance package we’ve developed reflects our unrivalled ability to draw on our vast experience across the UK in the leisure space. We look forward to working closely with Bannatyne’s experienced management team. We are pleased to be able to support the growth of one of the UKs leading leisure operators.”


Bannatyne Fitness Limited strengthens core with £35m funding

http://www.sourcewire.com




FITNESSSPOTLIGHT

THE Fibo Innovation Award was presented for the 15th time in 2014. Products entered must have made a major contribution to the innovative advancement of the entire industry and must not have been on the market for more than a year. An integral part of FIBO – The Leading International Trade Fair for Fitness, Wellness & Health, the awards were presented at the INNOVATION FORUM in Hall 6 on 4 April 2014. Recognised were the best products in the categories “Training Equipment for fitness, rehabilitation and prevention,” “Health Promotion,” “Interior & Design,” and “Training Concepts.”

FIBO Innovation Award 2014

SOURCE: fibo.de

CATEGORY: TRAINING EQUIPMENT – SLACK NUT GBR: SLACK NUT®“This product shows that 1+1 can equal more than 2.” Those were the words with which the jury announced the winner in the “Training Equipment” category. The winning product: SLACK NUT by Slack Nut GbR. The device consists of a rocking “shell” with several lines stretched across it. The exercises designed for this device by sports scientists are performed in varying positions on the lines and promote balance as well as strength, coordination and agility. SLACK NUT® can be used just about anywhere and is well-suited both as a home-training device and for the gym. The exercise programme involves all major muscle groups, with a particular emphasis on strengthening the legs, the torso and the arms while defining the entire muscular system. SLACK NUT’s victory represents the first-ever win for a non-stationary training device in the “Training Equipment” category. It stood out because it combines balance exercises with great versatility, making it the ideal device both for beginners and pros.

CATEGORY: TRAINING CONCEPTS – PIXFORMANCE SPORTS GMBH: PIXFORMANCEPixformance is an intelligent training concept by Pixformance Sports that helps to effectively optimise workouts. Equipped with a digital fitness station, it analyses and evaluates the movements performed. For this purpose, the device first draws up an intelligent training plan featuring auto-adjust capabilities, then moves to continuously support learning and development processes. As a result, training can be adjusted instantly to the exerciser’s needs. The latest findings of training science are taken into account in individual training plans to increase efficiency. Furthermore, a special web platform offers continuously updated exercises. If the user wishes, training achievements can be shared via a link to the social network for self-motivation or motivation by others. The training concept is independent of time and place and offers a simple way of self-monitoring as well

as immediate feedback for achieving training targets. The winning concept won over the jury in particular because it allows users both to design and continually adjust their training plans. It also makes the work of trainers a bit easier, letting them focus more on motivating their trainees.

http://www.fibo.de


JUSTJHOOM!

By Shalini Bhalla Founder and Creative Director of Just Jhoom!

Bollywood

n You may want to run new, fun and effective

Bollywood dance-fitness classes to adults of a

mixed ability as a Just Jhoom! Instructor.

n Or you may want to work in schools using our

Junior Jhoom! programme.

n If high impact dance-fitness is your thing –

then Bhangra Jhoom! fits the bill.

n If working with older people is your passion

– then our low impact and seated programme

Forever Jhoom! is simply perfect.

n Take that one step further and become a

Mentor or an Assessor – ensuring that the high

THIS is a pivotal year for Just Jhoom!

As we approach our 4th birthday

we have some exciting plans for

expansion with the launch of our

Regional Representative scheme.

Similar to a franchise scheme, but without the

set-up fees and huge outlay that comes with a

franchise, this is an excellent opportunity for

talented, trained and entrepreneurial fitness

professionals to run their own businesses with

the support and guidance of the Just Jhoom!

brand.

The route to becoming a Regional

Representative is easy. First you need to

become a Just Jhoom! Instructor – and then you

progress to being a Trainer – after which you

are allocated your own region. Effectively you

become a Reseller for Just Jhoom! in your area.

You plan and deliver Just Jhoom! Instructor

Training courses to train new Instructors as

well as run events and CPD workshops for your

existing instructors. You also have the option of

increasing your income by selling Just Jhoom!

merchandise, working in schools or delivering

sessions in care homes. The package is tailored

to suit your needs and interests.

WHAT JUST JHOOM! OFFERS FITNESS PROFESSIONALS

There are so many ways that you can benefit

from becoming a Just Jhoom! professional.



JUSTJHOOM!

business opportunity



standards that Just Jhoom! is known for are

maintained.

n Or, why not become a Trainer – and train new

people to become Just Jhoom! Instructors. You

could be travelling all over the UK – and who

knows – internationally too one day.

n And, if you really want to work autonomously,

and run your own business under the Just

Jhoom! brand, then becoming a Regional

Representative is the right path for you.

n To find out more email training@justjhoom.

co.uk or call 01483 271059 or visit

www.justjhoom.co.uk



mailto:training%40justjhoom?subject=


We are looking for trained fitness professionals to join our ever-growing team of Just Jhoom! Instructors, Trainers, Mentors and Regional Representatives.If you are looking to progress within the fitness world, run your own business, deliver your own training sessions, have your own team of Instructors and work within a specific geographical area – then Just Jhoom! is for you.You will work autonomously within your protected, allocated region – but with the support and guidance that comes with working under a brand license. There are no franchise fees to pay when setting-up and how far and fast you progress is reliant on how determined you are – we won’t hold you back!This is a fantastic opportunity with an expanding, vibrant company. And, as this is a new scheme, the choice of geographical areas in the UK is still high. But, this will change. So, act today.

Your first step is to contact us and book yourself onto a Just Jhoom! Fitness Certification Course. Then, the fun begins!

n To find out more email [email protected] or call 01483 271059 or visit www.justjhoom.co.uk

ARE YOU INTERESTED IN RUNNING YOUR OWN BUSINESS?

JUSTJHOOM!


mailto://[email protected]




AS freelance dance and fitness professionals we are always looking for new ways to feel inspired and further our skills and experience as dance-

fitness instructors and when something new comes on the market it is important to assess whether it is a programme worth investing in and will provide what we require as creative individuals. When we discovered Just Jhoom! we were hooked right from the start! Not only was this dance-fitness programme so much more than just ‘steps’, but the vibrancy that each class brings immerses you in the glamorous Bollywood culture whilst really increasing your fitness.

What’s fabulous about Just Jhoom! is that although appealing to teachers who come from a dance background, many of the instructors come from a fitness background – and are still able to teach Just Jhoom! with no problems at all. The training is truly first-rate.

Also, the quality and attention to detail in this fitness programme is second to none and

it is fantastic that it has the aptitude to reach young children (Junior Jhoom!) all the way to the elderly (Forever Jhoom!). Not to mention those fitness fanatics who want something more high-impact (Bhangra Jhoom!) or those who just want to learn some Bollywood dancing (Just Jhoom! Dance).

There really is something for everyone in Just Jhoom!

Why we became Just Jhoom! InstructorsChloe Hunter & Lindsay Wingate, Just Jhoom! Instructors and County Development Officers for the Exercise, Movement & Dance Partnership



1 Different to other styles – The Bollywood-inspired body and mind workout fuses fitness and

Bollywood dancing drawing on a range of dance styles from classical Indian to Bhangra with dashes of hip-hop, jive and jazz. It works the upper body without weights and more unusually exercises the all-important but usually neglected hand muscles. It is a real celebration of Bollywood culture with authentic, vibrant music and classical hand gestures.

2 Keeping fit – Just Jhoom! is energetic, loads of fun and very tongue in cheek. Your classes are

guaranteed to get a great workout from the top of their heads to the tips of their toes, especially if they can master the Bollywood head! One can burn between 450 – 500 calories per hour in a typical class but some have even reached 900 calories in a Bhangra Jhoom! (high intensity) session!

3 Accessible to anyone and everyone! – Just Jhoom! appeals to

anyone, with a range of different programmes on offer it will certainly

put a smile on everyone’s faces and increases their

wellbeing. There

are also opportunities to get involved with charity events and fundraisers whether you are an instructor or participant. Keep an eye out it’s definitely worth attending one of these special extravaganzas!

4 Jhoomily – Become part of the fabulous ‘Jhoomily’ (Just Jhoom! family) the friendly

supportive community of Just Jhoom! instructors and class goers! Your fellow instructors are always available to give help, advice and share ideas. The Just Jhoom! HQ team are also extremely approachable and willing to assist whenever you need encouragement or guidance.

5 Gain a REPS accredited certificate and earn extra income – Just Jhoom! can fit around you

and your current portfolio of classes. You are your own boss and can manage your classes to suit you. As a qualified dance/fitness professional you can attend Just Jhoom!’s 2 day Bronze course which is accredited by REPS for 16 CPD points. If you do not have a qualification, then Just Jhoom! also has a Level 2 qualification run in association with the Exercise Movement and Dance Academy www.emdacademy.org.

n More info on both courses can be found on www.justjhoom.co.uk

OUR TOP 5 REASONS TO TEACH JUST JHOOM!...

JUSTJHOOM

http://emdacademy.org




JUSTJHOOM!

1 Why did you decide to create Just Jhoom!?

I was aware that there were a lot of people out there teaching Bollywood dancing with no qualifications and I wanted to offer something that was accredited, authentic and to a very high standard. I also knew that Just Jhoom! would offer a great network to instructors who wanted to really learn excellent Bollywood and Bhangra inspired movement and teach people of all ages and abilities. Also, I had suffered from depression in my early 20s – and it was this style of dance-fitness that really helped me through the worst times – so I could see how powerful that was – and so I wanted to share that with as many people as I could!

2 Why become a Just Jhoom! Instructor?

What are the benefits?There are so many reasons why joining Just Jhoom! now is a good idea. We are a young, expanding company, which means you can really progress with us – whether it be as an Instructor, Trainer, Assessor, Mentor or Regional Representative with your own geographical territory.As an Instructor the benefits include:n Grow your

dance and fitness career – offering more variety to your clientsn Earn money – more classes to your repertoire means, more people and more income.n Become a much sought after Just Jhoom! Instructor – demand for classes are growing.n Open doors to teaching different age groups – ones that other dance-fitness programmes don’t.n Become part of a network of enthusiastic, knowledgeable and passionate teachers. n Get new, vibrant Bollywood choreography – authentic, true Bollywood style informed by my vast training in Indian classical, folk and popular styles.

n Learn a tried, tested, proven method of teaching a dance style that nourishes both

mind and body – you can’t go wrong!n Attend the only nationally

accredited Bollywood dance-fitness qualification – the only one of its kind in the UK.

3 Should instructors be put off training as a

Just Jhoom! Instructor if they don’t have a dance

background?No. We have Instructors

who come from all dance and fitness backgrounds. If you have a good ear for music and can move to the beat then we can show you how to teach

Just Jhoom!

Q&A with Shalini BhallaCreative Director and Founder of Just Jhoom!



GGGGGGGGGGGGGGGGGGGGJUSTJHOOM!

4 Is Just Jhoom! suitable for men and women Instructors?

Absolutely! Each person can choose what style they want to focus on and what impact they want to work at – they can tailor it to suit their own bodies and capabilities and needs of their classes.

5 Is Just Jhoom! accessible to a range of fitness levels and dance abilities?

That is the beauty of Just Jhoom! In one class you can have a 17 year old Jhooming side-by-side with a 70 year old. They work at their own pace, to their own abilities. We show the Instructor how to tailor the class accordingly – giving appropriate Adaptations, Modifications and Progressions.

6 Why is Just Jhoom! different to other dance-fitness styles out in the market?

We are unique for so many reasons. Firstly we only accept qualified dance or fitness professionals onto our Just Jhoom! Fitness Certification Course. Secondly, we literally exercise from our eyes to the

tips of our toes! Our unique selling point is the use of hand gestures that have an aesthetic as well as functional purpose. Thirdly, from one course and one syllabus you can teach three different formats of classes – enabling you to tailor the style to suit your class needs. Last, but definitely not least, we care about each and every one of our instructors. It is very much a tight-knit family – where we all know and support each other. The ethos of the company is that people come first – from our instructors, staff and the Jhoomers who attend the classes.

7 Is there a chance to progress within the Just Jhoom! company?

Today, more than ever! We are now in a stage of expansion. We are urgently looking for new instructors to progress to become Trainers, Assessors and/or Mentors – and then to take control of their own geographical territories as Regional Representatives – running their own Just Jhoom! businesses.


SUBSCRIBE TO PT MAGAZINE FOR 2014 AND ENSURE YOU NEVER

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IT’S no secret that exercise helps keep off weight and lengthens your life, but researchers at SICH (The Surrey Institute of Clinical Hypnotherapy) say that this doesn’t necessarily mean breaking a sweat. Simply standing up and walking about more,

rather than spending long hours sitting down to read or watch TV, can have a profound effect on overall wellness.

Doing nothing may feel good, but sitting or laying for hours at a time – besides sleeping of course – cuts down life expectancy and won’t help against the battle of the bulge. But even if you can’t imagine being heavily into fitness, the report shows that weight loss can still be attainable.

It highlights several people involved in a study who move around a bit more, for no particular reason. In other words, they were not moving for their health, but getting up an extra few times each day seems to have kept them from gaining weight even after eating too much.

Paul Howard, SICH Director, said: “It’s not that these people in the study were fitness fanatics, it would appear that all they did differently was simply walk more, get up from the settee to run everyday chores or find other reasons to get on their feet. The people that did this burnt a lot more calories and were healthier. It seemed to me to be the easiest way to lose weight or at least keep it off.”

This correlates with another study from the American Cancer Society, conducted in 2010, which compared life expectancy between people who sat down for 6 hours a day, versus others who sat for just 3 hours or less.

The results showed that shockingly, increased time sitting lead to a 37% increase in mortality rate for women, while men’s mortality rate increased by 17%, even after taking into account factors like diet and pre-existing conditions.

SOURCE: journalism.co.uk

Could standing up be the key?The Surrey Institute of Clinical Hypnotherapy believes that losing weight, staying healthy and living longer are as easy as standing about, they reveal in their new report...

OVERALLWELLNESS


http://www.journalism.co.uk



VEGUSTO specialise in Swiss 100% plant based gourmet: suppliers of All Natural, Multi-award winning vegan cheeses and meat-free alternatives. Free from Dairy,

Cholesterol, Phosphate, Palm Oil, Sugar, Soya, and GMO. Are suitable for vegans and vegetarians, Kosher & Halal friendly. We have up to 40+ vegan society approved products, including cheeses, sausages, burgers, sandwich slices, pepper steaks, smoked luncheon rolls, roasts and dips, amongst others, giving you a meat free product for every occasion.

It is our company policy not to use GMO ingredients in any of our products because we care about your health and the health of our planet. Our cheeses contain 50% less fat than cheddar. Our cheeses are made with a base of healthy organic nut butter.

For salts and oils we only use rock salt, cold pressed oils, including coconut, sunflower and rapeseed oil.

All our Products are made in Switzerland, overlooking Lake Constance and produced in a vegan factory, using filtered and energized water.

Vegusto’s products have won numerous awards which include Joint Winner of Store

Cupboard Category at the 2014 Free From Food Awards, Great Taste Gold Star Award 2013, PETA Vegan Food Awards 2013:Winner of best Dairy-Free Cheese & Winner of Best Vegan Burger, and the overall 2012 Free From Awards winning the FAIR Foundation Trophy, to name a few.

“A really tasty dairy-free ‘cheese’ substitute has always been the Nirvana towards which all ‘freefrom’ and vegan manufacturers strive – but they have never been able to crack it... Until now....” – FreeFrom Food Awards Judges

“I can’t believe how authentic the sausages and cheeses are!”

“Most delicious animal friendly ‘cheese’” – People for the Ethical Treatment of Animals (PETA)

n Vegusto is based just outside Brighton. Our products are becoming available at health stores and can be brought online at www.vegusto.co.uk.

VEGUSTO

Delicious Swiss plant-based gourmetGourmet vegan products handmade in Switzerland, overlooking Lake Constance and produced in a vegan factory, using filtered and energized water

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Marathon feverWith the marathon season upon us, read our 6-page guide full of hints and tips on how to prepare and get marathon-ready. We also look at the essential items that should be included in your running kit...

MARATHONSPECIAL


as you point and flex the toes. Make sure the glutes and hamstrings are

sufficiently flexible to support the body when running by performing one legged exercises such as single leg shoulder bridges and single leg toe touches. These will activate the posterior chain of muscles vital for propelling the body forwards and lifting the heels. Plantar fasciitis is often caused by heel spurs so dragging feet need to be addressed.

If injury should occur; ice, immediately followed by heat should be the first point of attention. Once heat has taken effect place a tennis ball under the sole of the foot and deeply massage into the affected muscle to increase blood flow and stimulate tissue regrowth. Do this constantly!

It is always worth consulting a specialist if injury should happen as heel pads or orthotics may be needed to fully aid recovery.

ITS spring! The time of marathons and muddy obstacle races galore. As one of the many competing in such events this year I can tell you this time is also plagued by injury and distress as

well. Plantar fascia injuries are rife at this time of year

and although it may seem pessimistic to place focus on possible injuries I think it wise of any runner and therefore any trainer to make sure precautions are taken.

When putting in the miles (vital for a marathon, I’ll grant you) the plantar fascia can become tender and often over stretched. Firstly make sure you are wearing the correct trainers that support the way you run. It’s worth getting a gate analysis performed by a physio or at a specialist running shop as your trainers are the most important bit of kit you will own and 80% of running injuries occur through poor footwear.

Poor foot posture can be exacerbated by over use (such as marathon training) so add into your regular routine a strengthening, workout starting with the feet. Curl up a mat or a towel under the toes and perform squats clenching the toes as you sit. Then follow with a downward dog and hold as you pedal the feet up and down to stretch the feet, Achilles and calf muscles. Finish lying on your back with a band or towel around the sole of one foot stretched to the ceiling. Pull into a hamstring stretch and hold

MARATHONSPECIAL:RUNNINGINJURIES

Plantar fasciitis:The Spring Runners InjuryBy Kelly Du Buisson

Achilles tendon

Calcaneum(heel)

Usual site of pain

Plantar fascia

Toe

Metatarsal

Side view of foot


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IF you’re a keen runner there’s a vast array of kit out there. You’ll need trainers, running clothes, nutrition, hydration, gadgets, accessories…. It’s all a bit bewildering. So

we caught up with two fitness experts and asked them: what are your six really essential items of running kit?

We talked to Robbie Britton, who in four years went from running his first marathon to competing for GB in the World Ultra Marathon Championships and is now ranked number 17 in the world as well as being the UK’s Ultra Runner

of the Year. He says that apart from the painful, addictive, ridiculous sport he’s in, he’s a pretty normal bloke really.

And we talked to Rebecca Cox, who swapped a career in advertising to become a Reps Level 3 personal trainer. She has run 12 marathons, including that amazing feat of endurance the Marathon des Sables, 156 miles across the Sahara. When she’s not out running or training, Rebecca can be found drinking red wine and eating cakes.


MARATHONSPECIAL:RUNNINGKITESSENTIALS

Looking the partThe Six Essential Running Kit Items

REBECCA’S SIX ESSENTIAL CITY RUNNING KIT ITEMS

1 TomTom GPS Sport Watch: I use the Multi-Sport as I often cycle or run between

clients. Most important for my own training is the heart rate monitor. You can’t slack off if your heart rate is saying you can work harder. It’s also great to see if you’ve been over-training and need a rest.

2 SPF BB Cream: Even in the winter I’m conscious that I’m outside all day, getting hit

with those rays… and I’m not getting any younger. I put factor 50 on my face before I leave the house… one with a little colour is always welcome.

3 adidas Boost: These claim to have the highest

energy return – that’s the bouncy bit. I don’t favour a particular trainer but I’ve found these have more bounce than other running

shoes. It feels like endless energy. OK, maybe not endless, but it helps me maintain speedwork for longer.

4 ipod: I need music. I know a lot of runners shun music. I’m not one of them. Music gives

me something to set my pace, something to lose myself in, something to distract me when it gets painful.

5 Shock Absorber RUN Sports bra: Given the miles I cover I need to reduce

the bounce/stretch or I’ll end up picking my boobs off the pavement. A sports bra can reduce breast bounce by as much as 78%, which is twice as much as a normal bra.

6 Protein bar: I’m focusing on getting my speed up this year, meaning more intense

and short bursts. I’m building more muscle to my running and to maximise this growth I’ve increased protein in my diet, so I keep a protein bar or shake close by to have within an hour of training.



MARATHONSPECIAL:RUNNINGKITESSENTIALS


1 Inov-8 X-Talon 190 trail shoes: Lightweight racing shoes with great underfoot

protection. An elite, minimalist shoe with well-placed studs that avoid clogging so deliver good grip for muddy trails. Plus the new ones are bright orange and real pretty.

2 Sunnies: Optimistic for the UK maybe, but I have a pair of Julbo Dust sunnies and they me

look faster! They’re an instant snug fit with a wide field of vision and good venting. Plus they’re shock-absorbent. You need to care for your eyes on a long day hitting the trails.

3 Water bottle: Handheld bottles are the way forward for ultras. The

Inov-8 Race Ultra I’ve got is a lightweight and stripped-back hand strap that latches onto any bottle I need it to. It also has space for food, gels or other small items. Tidy.

4 Wrag: A versatile bit of kit that can keep your head and neck warm in the cold, keep your face

clear of sweat in the heat and great for soaking in water to keep your body temperature down as well. Bright and colourful so it’s easy for your Mum to spot you running past in a crowd.

5 Food: Lots of it. Be it flapjacks, gels, Fruit Gums, Shot Bloks or whatever’s on offer down

the shops. No olive oil though, that’s silly. Post Run food is key for recovery, and keeping a gluten & dairy free diet means I have a Trek protein flapjack or Ilumi food pouch at the ready.

6 GPS watch: I use the TomTom Runner to keep a log of what I get up to each week,

check I’m hitting the right pace and to set my interval sessions. The intervals option

buzzes on your wrist like a coach with a whistle on the side of the track, but doesn’t

complain if it’s raining!

ROBBIE’S SIX ESSENTIAL TRAIL RUNNING KIT ITEMS



MILES and miles of running is the aim of a marathon right? If you’re just planning on getting round the 26.2 mile course then yes, miles is what

you need. However if you’re looking for a PB then speed is what you need.

Speed training is often overlooked when running a marathon but speed equals power and stamina and in those last few miles of a race when you’re up against a brick wall stamina is essential. Long slow running will constantly produce long slow results and constant endurance training is very stressful to the body breaking down muscle and producing fat inhibiting hormones. By Injecting a bit of pace into your training you’ll maintain muscles mass, burn fat and beat that PB.

Ideally designate one speed session a week; this could be sprints, hill runs or running intervals of

1 mile at a 10k pace (faster than your marathon pace).

However it doesn’t have to focus on running. Speed training is tough so keep it interesting and replace running with interval circuits or Tabata training. Use powerful full body movements such as burpees, squat thrusts, squat jumps, press ups and lunges performed at high intensity for 30’s or less with a short break in between to increase the anaerobic capacity of the lungs.

Workouts shouldn’t last for longer than 20 minutes but muscles should be completely fatigued in this time.

The body will respond with stronger lungs, stronger legs and the ability to use the mainly dormant fast twitch muscles that endurance runners struggle to find. One speed session a week and watch those seconds drop!

By Kelly Du Buisson

Mix up your Marathon Training

MARATHONSPECIAL:MARATHONTRAINING



BOKWA Fitness is a group cardio program that has been rapidly spreading across the world in recent

years, with participants exercising by drawing letters and numbers with

their feet to everyday popular and dance music. The simplicity of the program

and familiarity of the music mean that Bokwa is accessible to all ages and fitness backgrounds.

Bokwa was created by Paul Mavi, who, having years of experience as an instructor and dancer himself, discovered numerous challenges with choreographed based dance workouts where participants follow the instructor’s dance style and steps without owning the moves, or feeling intimidated when they are not great dancers. As a result, Paul developed steps that are structured and based on participants drawing letters and numbers with their feet to popular music.

INTRODUCING

BOKWA FITNESS

BOKWAFITNESS



Paul discovered that this form of movement could be taught to kids and adults of every skill level.

Then, as classes became filled to capacity, participants could not hear over the music, so Paul began using sign language to sign the next move. From this he developed Bokwa Sign Language,

which has evolved into teaching Bokwa classes to the hearing impaired!

After years of promotion at several fitness conventions and teaching hundreds of classes worldwide, Paul held his FIRST Instructor

BOKWAFITNESS

Continued on page 28



Training in the UK in 2011. Then, in 2012, after several propositions from investors, Paul met and partnered with Entrepreneur Johann Verheem.

There are a number of different programs contained within Bokwa, starting from Level 1 that gives an introduction and the first 12 steps, currently through to Level 4, with each level introducing a number of new steps with differing complexities. Bokwa also introduce REMIX steps, that provide a new variation on the standard step and further allow participants individual expression.

In addition to the standard levels, there are also specialist programs that include Bokwa Tone & Core, that integrates light weights and targets the midsection, and Bokwa Step & Up, that uses a standard aerobic step to intensify the workout. Future program releases will see Bokwa Boxing (utilising Muay Thai and Boxing moves), Bokwa Safari Cycling (a variation on Spin), and Bokwa H2O (A water based program), amongst others.

There are low and high impact variations for each step, meaning participants can move in a way that is comfortable for them while still participating collectively as a group. Participants in a Bokwa class have been known to burn up to 1200 calories in a standard class.

Bokwa also run regular weekend Bokwa BEAT events throughout the world, which have a multi-room format over two days and include various classes and taster sessions for participants, as well as training courses in the various programs.

n Further information about Bokwa can be found on the website at www.bokwa.com or by contacting the UK office at 0121 663 0179 or [email protected]

BOKWAFITNESS

From page 27

http://www.bokwa.com

mailto:UKhelp%40bokwafitness.com?subject=

http://www.bokwafitness.com



WHAT IS ‘BRANDING’ EXACTLY?

When you hear the word ‘branding’ do you immediately think logo? Initially it meant the same to me, but if you dig below the surface you get to realise that branding is a whole lot more than just a logo, name and tag line.

Branding is creating a whole image for your business – it is ‘what springs to mind’ for your customers, clients and associates.

When I think Apple I think ‘market leader, cool and expensive‘. So if I buy an apple product I will feel cool, be at the top of the technology game and sending out a message that I can afford the best. This may not be correct but it doesn’t really matter because at the end of the day it is what I think and feel and my perception of that brand that matters.

Branding is therefore managing the thoughts and feelings of your customers to ensure that you are what they desire. It’s how you’d like your customers, tribe, clients to feel about you and your business.

If people are confused or baffled by your brand, they’re not to going to buy. They should be able to describe your brand easily and simply.

DEVELOPING YOUR OWN BRANDSo – what do your customers desire? What experience do they want to have? Now consider the experience they will have when they buy your product or service – how will they feel? Do they match up? If so – sell the experience to your customers, not the product! And whatever the experience is that have you promised, make

sure you deliver – consistently! Build your brand around you and your business –

your ethics, values, passions, energy and reason for trading. This is what people will feel and perceive – they will see through b.s. and insincerity.

Engage your customers – resonate with them and create a connection on an emotional level.

DO SMALL COMPANIES NEED SUCH STRONG BRANDING?

Yes most definitely! Small companies are in the lucky position that they can closely control the experience of the client or customer, whereas a large company has more logistical hurdles due mainly to its sheer size.

A small business increases the possibility to create an intimate, unique and potentially a more exciting experience. Isn’t it nicer and more favourable to deal with the owner of the business for example?

A MARKET STALL WITH GREAT BRANDING

I came across a small market stall with a fantastic strong brand. An American woman – selling American sweets (or ‘candy’). Her brand was ‘live and experience being an American’. Were these American sweets really better than the British ones – I doubt it – but it is the customers experience, what they feel when they eat and handle them that matters. She isn’t just selling sweets she is selling an experience and boy is she making some money from it!

Branding for small businesses

By Kate Falkner, The Business Genie

BUSINESSESSENTIALS

http://www.katefalkner.com



WE hear it every day don’t we? You ask a client to do an exercise, you demo it beautifully and then ‘I can’t do it’ they tell you – they tell you that before they have picked the weight up off the floor – before their feet have touched the treadmill – and do you know what – they

are right. As Henry Ford famously told us – ‘If you think you can or if you think you can’t – you are probably right’.

I work a lot alongside some very large ladies and I can often tell how they are going to get on right at the start of their journey. It’s in the language they

use. Those that say that they will never be able to get their BMI into the healthy range – they probably won’t. Those that say ‘its tough, but I am

determined’ are more likely to achieve their weight loss. So, how can we use this knowledge? We all know that Mo Farah

didn’t win because he stood at the start line murmuring ‘I can’t do this, I’m no good at running, everyone is going to laugh at me’. No, he would have trained, planned and envisaged himself winning. I would guess he started off with an expectation that he was going to win.

Use the language of winning with your clients. Challenge their ambiguity. The client that says that they will ‘try’ to keep to healthy eating has set themselves up with an excuse not to succeed. You know what they will say when you arrive next week, ‘well, I did try, but the cake was calling’. Get them to reframe their thoughts ‘this week I will eat healthily’ – get them to hold themselves to account for their own actions.

We use an accountability framework with all our clients – we ask them to set their goals according to their priorities and get them to agree, week by week, what they are going to do to get them closer to where they want to be. Once they realise that we remember what they

said they were going to do and challenge them when they don’t keep to the plan they soon understand how poor their excuses sound!

Its all about what goes on in the head. Tap into it – use it – help every client to get to where they want to be – help them to be their best.

POSITIVETHINKING

Power of positive thinkingBy Marion Foreman




mailto:training%40justjhoom?subject=


NO ONE EVER wakes up in the morning and thinks to themselves, “You know what, I really want to buy a session of

fitness today.” Never. What they do do, is wake up,

stand in front of the mirror and say, “You know what, I really need to lose weight.”

So the question is, why are you selling ‘sessions’ of fitness?

I see so many Personal Trainers selling one session, 10 sessions, 20 session-packs of Personal Training.

If this is you, this needs to change today.

Because you’re setting your clients and yourself up for failure.

What you should be doing is selling packages of training

commitments. At NPE we’ve worked with thousands of fitness professionals and the best packaging we recommend you offer is 3, 6 and

12-month commitments:Unless you’re a miracle worker you can’t get

people the end results they are looking for in one PT session, 10 or even 20.

And that’s what people want. They want the end result.

Plus when you have clients on longer training commitments it helps you with your

cash flow and programme planning. You also don’t have to have that awkward conversation

with your clients every 10 sessions when they need to renew.

When clients have more skin in the game (money) and are held accountable via a training commitment, it

works better both for the client and trainer.

I know a lot of Personal Trainers,

and the ones that sell commitments of training, have more committed clients, have more money

in the bank and are getting clients life-changing results.

PERSONALTRAINING

sessions of Personal Training –

By NPE’s Ben Davis

Don’t sellEVER!



PERSONALTRAINING

I also know and see Personal Trainers who still to this day sell sessions. Selling sessions of PT was the done thing back in 1999. We’re in 2014 now and the fitness industry worldwide needs a shake up; no one wants to buy a session of fitness, they want the end results and to get the end results people have to commit to a training package. n I encourage you to head over to www.netprofitexplosion.com/

secrets-to-their-success-in-the-uk to get your free report where we go into more detail about

how you should price and package your services. In this free report called ‘Secrets To Their Success’ we feature step-by-step strategies, systems and secrets of some of the UK’s best Personal Trainers and how they managed to get more clients, build a business and avoid burn out in the fitness industry.

PROGRAM COMMITMENT VISITS PER WEEK MONTHLY INVESTMENT

“VERY SERIOUS” 12 MONTHS 4x/week £XXX 3x/week £XXX 2x/week £XXX

“SERIOUS” 6 MONTHS 4x/week £XXX 3x/week £XXX 2x/week £XXX

“KINDA SERIOUS” 3 MONTHS 4x/week £XXX 3x/week £XXX 2x/week £XXX

http://www.netprofitexplosion.com/



A RECENT poll by Nutracheck.co.uk shows that men rather than women have greater success in achieving their weight loss objectives, making men the

biggest losers.Men are more likely to comply with keeping

a food and exercise diary, which helps them to lose more weight than women. Men are twice as likely to use an online and App diet system like Nutracheck than attend a weight loss club, and also likely to stay registered for longer than women. Men also lost a greater percentage of their body weight than women – 5.9% v 4.6% (comparing over an average of 1,000 food diary entries).

Nutracheck’s nutritionist Janet Aylott believes there are several reasons why men are more likely to triumph in the weight loss stakes, “It’s probably no real surprise that men are more successful when it comes to the battle of weight loss. Men are less likely to have ‘yo yo’ dieted over the years so approach losing weight without the ‘emotional baggage’ that many women have. There is also not quite the same pressure on men to have the ‘perfect’ body size and shape. Men are often very focussed and quite competitive – which makes them especially good at adhering to an online and app-based food diary system like Nutracheck.

Physiologically men have another

advantage too – with greater body muscle than women, they have more capability to burn calories – so it’s a double whammy when it comes to trying to lose those extra pounds!’

However, men shouldn’t be too complacent. According to a YouGov survey commissioned by www.nutracheck.co.uk, although they are more successful, less men actually attempt to diet (men 44 % v women 75%). This is despite the fact that statistically there are more obese men than women in the UK (65% men v 59% women). It looks like some guys just aren’t bothered.

Alan, a Computer Programmer from Kent lost 5 stone in just over 7 months by using Nutracheck.co.uk – a calorie counting online food diary and

mobile App. “A work colleague had been using Nutracheck and suggested It would

help me identify my “bad habits” to help me lose weight. After losing half a

stone in the first week’s free trial, gave me a real focus. I signed up without

thinking twice!”The survey also highlighted the

UK’s diet ‘hotspots’ – areas where dieting amongst men is most prevalent:

The UK’s top area for dieting men is the East where a whopping 70% of adult males surveyed admitted to having been on a diet. The North came bottom with 55%.


DIETWARS

Diet warsSurvey shows men are the biggest losers when it comes to weight loss

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Professional Fitness Issue 8

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