Sept-Oct 2019 Fitpro magazine for website

SEPT/OCT 2019 | FITPRO.COM 

THE MINIMALIST 

PERSONAL TRAINER 

Kit you can’t do without 

CAFFEINE 

Its consumption 

and ongoing scrutiny 

KILLER MOVES 

To develop the 

lateral (side) chain 

YOGA 

For overweight clients

Fitpro Sept/Oct 2019 

Welcome 

Communications and content editor | Olivia Hubbard 

Editorial consultant | Fiona Bugler 

Sub editor | Joanna McMahon 

Editorial assistant | Dominic Munson 

Senior designer | Dawn Turton 

Advertising and sales | Fitpro magazine, 

publish@fitpro.com, +44 (0)20 8586 0101 

Imagery | iStockphoto.com | Fitness Professionals | 

stock.adobe.com | bigstockphoto.com 

Executive directors | Brent Hallo and Jane Waller 

Contact Fitpro at: 

Fitpro magazine | Kalbarri House 

107-113 London Road 

London | E13 0DA | UK 

Call | +44 (0)20 8586 0101 

Website | fitpro.com 

Newsletter | If you’re not already receiving it, 

make sure your contact details are up 

to date by logging in to fitpro.com 

As Fitpro is an educational resource, all FitPro 

members who also belong to REPs gain two 

REPs points for each magazine they receive. 

Often experts in their field will have differing opinions to 

each other. FitPro does not consider it our responsibility 

to judge or form an opinion; however, we can assure our 

readers that all authors for FitPro are reputable and 

qualified in their field. It’s your responsibility to decide 

what works and what doesn’t work for you and your 

business. When choosing to follow any of the 

programmes we publish, remember that before trying 

any new exercise, nutrition or health plan, you should 

consult an appropriate health or fitness professional for 

clearance. Opinions expressed by the authors in this 

magazine or on our blogs do not necessarily reflect those 

of other authors, the publisher or anyone on our team. 

No material in this magazine may be reproduced without 

written consent from the publisher. 

As we get closer to our 30th anniversary 

in 2020, we’re excited to tell you about 

some changes happening here at FitPro. 

From this issue of the magazine, we’re 

offering an interactive digital experience, 

bringing all our content to life, so you can 

share it, join in the conversation on social 

media, and get on board with our brilliant 

campaigns. From celebrating strong 

women to raising the bar in education, we 

will be leading the way both on and offline. 

Since the first magazine was published in 1990, we’ve proudly featured the latest 

research, kept abreast with fitness news, and ensured that you, the fitness 

professional, stays in touch with the industry we’re all so passionate about. 

We value fitness and total health and well-being, and that extends to the health of our 

planet. With the ability to communicate through so many platforms online, we believe 

printing the magazine is no longer necessary. 

FitPro has been leading the way for fitness industry professionals for almost 30 years 

and we’ve faced challenges and seen many changes over the past three decades. 

We have always been agile and quick to respond so that we can offer you the very 

best service. 

We recognise that, in 2019, with on-the-go, busy lives, less really is more and we’re 

proud of our leaner, digital offering. We’re delighted to have the opportunity to offer you 

more frequent content and be with you 24/7 in the palm of your hand. 

We will continue to deliver our hard-hitting education pieces and we will bring our 

magazine features to life with video. Some of the lighter pieces will now feature alongside 

our podcasts and vlogs in a robust fortnightly newsletter, which goes to the wider 

community, with the core content remaining for members only. 

If you’re feeling nostalgic, you’ll be able to access back issues of Fitpro magazine on 

your phone, tablet or computer. 

At FitPro, we recognise that to effectively communicate our core values of learning, 

supporting and connecting, we want to reach you on all mediums, over a number of 

channels. And as we say farewell to the print edition, it’s an exciting time to embrace new 

ways of delivering enriched content and resources to you, our valued members. We look 

forward to continuing our journey for the next 30 years and beyond. 

We really hope you enjoy our new content – and join us on our journey by following our 

social media channels and being part of the fitness professional conversation. fp 

Brent Hallo and Jane Waller 

Executive Directors 

Twitter (@fitpro_online) Facebook (facebook.com/fitproltd) Instagram (@fitpro_ltd) FitProLtd 

For references visit fitpro.com/references 

fitpro.com | 3

Contents 

05 CIMSPA 

New recognition for fit pros 

6 

06 Research review 

Effects of acute exercise on inactive groups 

08 Class critique 

Check out the competition 

10 The minimalist personal trainer 

Less is more when it comes to kit 

14 Killer moves 

To develop the lateral (side) chain 

10 

18 Caffeine 

Its consumption and ongoing scrutiny 

20 Mindful eating 

Choosing food with purpose and awareness 

14 

22 Dancing queen 

Interview with Lauren Jamieson 

24 Competitions 

Feeling like a winner? 

26 Yoga 

For overweight clients 

18 

28 Recipes 

New autumnal delights 

26 

4 | FITPRO SEPT/OCT 2019

COMMENT • INDUSTRY INSIDER 

Tara Dillon keeps you up to date with the latest at CIMSPA. 

CPD ONLINE EDUCATION 

Chartered status for 

fitness professionals 



Outstanding PTs, coaches and other fitness 

professionals can now be awarded Chartered status from 

CIMSPA and get the recognition they deserve. 

After months of hard work and 

dedication by the CIMSPA team, I am 

thrilled to share the news that the Privy 

Council has awarded key changes to 

our Charter and Statutes. 

CIMSPA was awarded Chartered 

status in 2012, the year after the 

organisation was formed, following the 

merger between the Institute for Sport, 

Parks and Leisure and the Institute for 

Sport and Recreation. The Charter reflected the position of the sector at the time. 

Until now, we only had the power to confer Chartered status on CIMSPA members 

working in management roles; however, as you know, we have undergone 

transformational change since then, not least being tasked by the Government with 

leading the sport and physical activity sector’s workforce development programme. 

We also have a new vision, mission and strategy. We needed to alter our Charter and 

Statutes to ensure that we can successfully deliver our objectives and be flexible to the 

changing needs of our sector, both now and in the future. 

So, what does this mean for sports and physical activity professionals? Recognition! 

Over the past four years we have heard the same key ask from individuals and 

employers within our industry and from the health sector. It means in addition to 

managers, we can now award Chartered status to the most outstanding people 

working in our sector, from PTs and coaches, to academics. Having a recognition 

system that is understood by our customers, employers and health professionals is 

key to driving forward the ambitions of this sector. 

Having Chartered status means that we can begin to build a comprehensive career 

pathway and give a clear line of sight for all individuals within and entering this industry, 

and plays a key part of our strategy to ensure recognition and validation for all sport 

and physical activity professionals. It will allow us to mirror other professions and refer 

to an individual’s professional status, rather than their academic level – a Chartered 

Personal Trainer sounds so much better than a Level 4 Personal Trainer! 

This has been a tremendous undertaking and we couldn’t have achieved it without 

guidance and advice from the Department for Digital, Culture, Media and Sport, 

Sport England, The Charity Commission, as well as the Privy Council. fp 

PRICES 

START 

AT ONLY 

£25 

Small cost, 

big gain 

Advance your career 

with FitPro’s CPD 

education from the 

industry’s 

leading educators 

Tara Dillon is CEO of CIMSPA 

cimspa.co.uk 

Begin your 

education journey – 

fitpro.com/courses 

For references visit fitpro.com/references 

fitpro.com | 5

SEDENTARY BEHAVIOUR • RESEARCH REVIEW 

Research review 

This issue, Dr Paul Batman reviews the effect of acute exercise on sedentary subjects 

after prolonged sitting. 

From these results, 

a new term ‘exercise 

resistance’ has 

been coined to 

describe the potential 

‘watering down’ of 

responses that 

can occur 

Title: Inactivity induces resistance to metabolic benefits following 

acute exercise 

Authors: John D. Atkins, Charles K. Crawford, Heath M. Burton, 

Anthony S. Wolfe, Emre Vardarli and Edward F. Coyle 

Source: Journal of Applied Physiology 2019, 126:1088-1094 

Introduction 

Moderate to vigorous physical activity (MVPA) has been universally 

recognised as an important intervention in the fight against 

cardiovascular disease. The most recent National Physical Activity 

Guidelines also states that prolonged sitting should be broken up 

during the day, and stresses the importance of being active most 

days of the week. 

It has also been stated that any prolonged sedentary behaviour 

with an energy expenditure of less than 1.5 METs can increase 

mortality rates one to six fold. The fitness industry has assumed 

the role for decreasing inactivity and decreasing mortality rates with 

the general assumption that exercising at 3-9 METs (moderate to 

vigorous) would attenuate any problems associated with inactivity 

and sedentary lifestyles. 

One area of controversy is the effect that MVPA has on lipid 

accumulation, which is recognised as a precursor to 

atherosclerosis. Moderate to vigorous exercise has been reported to 

control postprandial lipemia (PPL) (triglyceride levels after eating) as 

well as improving glucose tolerance and insulin sensitivity. 

A question has been raised as to whether an acute bout of 

exercise can improve PPL in people who also engage in prolonged 

sedentary behaviour and reduced walking for the remaining hours 

of the day. 

Preliminary investigations suggest that after four days of prolonged 

sedentary behaviour, an acute one-hour bout of exercise at 

>66% VO 2 

max did not control PPL or improve fat oxidation. The 

researchers suggested that there could exist an ‘exercise resistance’ 

following prolonged sedentary time after acute exercise. 

This study quantified the PPL plasma glucose tolerance and 

plasma insulin response following prolonged sitting with and without 

a bout of exercise performed at 60-65% VO 2 

max the night before. 

Method 

Ten untrained subjects initially completed a VO 2 

max test and 

completed a basal metabolic rate assessment in order to set daily 

caloric intake and exercise intensity bout. All subjects completed 

four days of prolonged sitting (13.5 hours per day and 13 hours or average 14 hours per day and took less than 2,000 steps. 

While still in the early stages, there is now more direct evidence 

that prolonged sitting is an independent risk factor in cardiovascular 

and metabolic health even in people who meet the National Physical 

Activity Guidelines. 

There have been some reports that 60-75 minutes of moderate 

to vigorous exercise could overcome some of the cardiovascular 

problems of prolonged sitting; however, this dramatically exceeds the 

current recommendations and might not be as effective in improving 

metabolic health. 

The new National Physical Activity Guidelines have gone some 

distance to address the potential ‘exercise resistance’ problem by 

stating that prolonged sitting should be broken up throughout the day 

and that it is best to do something active during the day. However, it 

does not recommend a specific prescription. 

From the results of this study, it seems highly desirable to initiate 

an intermittent sitting to standing protocol and additional steps 

(>4,000 steps) per day in combination with the widely accepted 

moderate to vigorous protocol to receive the full cardiovascular and 

metabolic health benefits. fp 

Results 

Results indicated that there were no significant differences found in 

overall plasma triglycerides, glucose or insulin responses between the 

two trials. 

Conclusion 

This study is one of the first to report that, against a background of 

prolonged sitting and low step count, the one hour of moderate to 

BIOGRAPHY 

Dr Paul Batman has been involved in health and fitness for more than 

40 years as a university lecturer, vocational educator, author, researcher, 

international conference presenter and workshop facilitator. Over the last 

18 years, Paul has built, owned, operated and sold two leading health 

and fitness vocational training institutes, and has received a Lifetime 

Achievement award for his services to the Australian fitness industry. 

Paul originally contributed to our Network articles back in the 1990s. 

drpaulbatman.com.au 

6 | FITPRO SEPT/OCT 2019 For references visit fitpro.com/references 

fitpro.com | 7

GROUP X • CLASS REVIEWS 

Class critique 

Want to see what the competition is up to? Check out Fitpro’s round-up of cutting-edge 

classes, group training sessions and recommended venues that are causing a stir. 

Urban Escrima Confident Bodies LDM Sculpt Lift 

60 mins 

60 mins 

45 mins 45 mins 

We are spoilt for choice in regards to self-defense and 

martial arts classes, with many venues offering the main 

types such as karate or Jiu-Jitsu. Urban Escrima, a martial 

art from the Philippines, described as ‘reality-based training’, 

offers self-protection against weapons such as sticks and 

knives to prepare you for real-life self-defense on the street. 

Before the class, health and safety forms were filled in 

and, as a beginner, I was paired with an instructor who was 

able to watch me closely, while the rest of the class were 

matched with someone of similar ability. The class was well 

paced, starting with the basic concept of defending against 

attack by creating a box with either your arm or stick, before 

moving on to how to avoid attack by using the space 

confidently, with more complex movements added as the 

class went on. The only negative point about the teaching 

and set up of the class is that I couldn’t see how newcomers 

woud be accommodated in the space available. 

As the class progressed, my confidence grew; I started 

with quite rigid movements but, with the help of the 

instructor, I felt far more fluid towards the end. I came away 

feeling as if I had done a good amount of cardio and had 

learnt some practical moves. 

Instructors Megan and Sophie made everyone feel welcome 

at their outdoor boot camp and there seemed to be quite a 

few returning participants, which was reassuring. 

Having regularly participated in indoor HIIT classes, I was 

curious to see how the outdoor environment would change 

things. At 9.30am, 10 enthusiastic females were taken 

through a warm-up, which consisted of a series of moves 

and stretches and a couple of laps of the pathway, before 

being introduced to 12 bodyweight and cardio exercises in 

a circuit format. 

Having two instructors worked well as it allowed time to 

give individuals adaptations for various levels of fitness and 

coaching of technique, as well as a continuous experience 

with lots of encouragement. In fact, when one participant felt 

dizzy, having two instructors allowed Megan to deal with 

the situation. 

The last exercise we did before a full-body stretch and 

group chat was the ‘challenge of the day’ – lunge walking 

around the park. 

A nice touch is the WhatsApp group created by the 

instructors so that participants can continue to stay informed 

and motivate each other. A great, low-cost, 

equipment-free workout! 

According to the website, The Louisa Drake Method (LDM) 

was created to help you find balance in your approach to 

fitness, health and well-being. Louisa Drake set up LDM, 

drawing on her background as a professional dancer, Pilates 

and barre instructor, so the classes focus on resistance, 

conditioning, cardio and stretch. 

Being in the busiest shopping district in London, the studio 

is small with a maximum of 10 attendees, and has a quirky 

feel being underground below the Detox Kitchen (great for 

lunch!). There are no showering facilities available so don’t 

sweat too hard if returning to your work station. 

I attended the 45-minute LDM Sculpt session, which 

started and ended promptly. The instructor was very 

welcoming, explaining the format of the class, but surprisingly 

didn’t ask whether anyone had any injuries. 

The class moved fast with a mixture of yoga and Pilates 

positions. Each exercise started with an introduction to the 

move, followed by a slightly more advanced variation, and 

then another variation on that. There were times when I felt 

we held the move for too long, with my quads and glutes 

burning beyond comfort, but we were warned about that 

from the start. 

The class ended with a calm stretch and mind relaxation to 

prepare you for the busy streets above. 

Attending this class has to be put into the context of the 

Third Space fitness club experience. The boutique venue 

in central London exudes health and wellness, with 

superfoods, smoothies and luxurious changing areas. 

The club website describes Lift as ‘a way to create a 

strong, athletic and powerful body using heavier weights 

than any other class’. Instructor Kate Maxey (@maxeyfitness) 

is a great face for the brand and the class. She looks strong, 

is enthusiastic, and has a solid background in sport (check 

out her profile at Third Space). 

The class I attended was a launch class, but there was 

no evidence of people using heavier weights, which I found 

surprising given that this was the focus of the class. Most 

of the attendees opted for the lightest option of kettlebells 

and dumbbells; however, it’s intended to be progressive and 

Kate adapted her teaching for her ‘lightweight’ participants, 

giving good tips on technique. 

There’s nothing new or revolutionary about this class, but 

it’s based on sound principles. The structure is mobility 

followed by three sets of three core exercises; think 

deadlifts, squats, rows and presses. The routine changes 

after four weeks, and with consistency and a commitment to 

lifting heavier weights, this workout will get results. 

Location: London Fields Fitness Studio and 

Qmotion Health and Fitness Centre 

Price: £40 per month 

Experience rating: 8/10 

Go again? Yes 

urbanescrima.com 

Reviewer: Dominic Munson 

Location: Warrington, Cheshire 

Price: £5 per person 


Go again? Yes 

@confidentbodiesnw (Instagram only as no 

website currently) 

Reviewer: Lynne Briggs 

Location: London W1 

Price: £18 (packages available) 


Go again? I would try other classes at LDM 

louisadrake.com 

Reviewer: Jan Walker 

Location: Soho, London 

Price: Membership costs vary 


Go again? Yes 

thirdspace.london 

Reviewer: Fiona Bugler 

Do you know 

of a class you think 

others should hear about? 

Share your suggestions with us on 

facebook.com/fitproltd 

or email us at 

publish@fitpro.com 


fitpro.com | 9

PERSONAL TRAINING • PROGRAMMING 

Our busy, on-the-go lives, with limited time and resources, demand lean thinking, so it 

makes sense to opt for a less-is-more approach. We asked three leading PTs to tell us about 

the piece of kit they can’t live without – and show us what they do with it! 

Minimalism is a lifestyle; it’s about getting rid of excess, 

living life based on experiences rather than worldly 

possessions, and it’s a way of living that works for fitness 

professionals. Less really is more, and if you want to 

spread that message, it makes sense to practise what you preach. 

In our ‘always-on’ modern lives, we are constantly bombarded with 

advertisements telling us we need to have the next-best product, 

even if it might only be slightly different to the last. To truly embrace a 

minimalist lifestyle, one of the key questions to ask is, does it 

add value? 

When you are starting out in the fitness industry, you may not 

have a steady income. On top of this, you will likely have 

important expenditures other than equipment, such as paying for 

your insurance, renting space or advertising your brand. You may 

also be working to a tight budget and so cannot afford to pay out 

money for lots of equipment. 

Keeping things simple and travelling light makes sense for fitness 

professionals who may operate businesses that are mobile or have 

classes in parks to accommodate their clients, and so they simply 

can’t carry a whole gym with them. 

Choose faster movements for power and force 

The minimalist 

personal trainer 

Trainer: Aaron Barnett, life:lab 

Can’t live without: Bodyweight training 

You can’t get more minimal than bodyweight, but doesn’t this 

significantly limit what you can achieve with a client? 

Personal trainers can support, develop and drive clients towards 

success, with or without equipment. Bodyweight movements are a 

great place to begin your client journey. All it takes is a little creativity. 

A great place to start when expanding your movement library is the 

fundamental movement patterns or exercises – and then explore 

each in 3D! With bodyweight training, we have the ability to develop 

all energy systems, improve physique and structural ability, and 

create real change in the body. 

How do you continue to progress clients without 

external load? 

We have the ability to produce more demand on the body through 

exploiting the following: 

Change range of movement and leverage 

• Direction of movement: Life and sport are best lived in 3D. 

By exploring exercises in different directions, we can bulletproof 

the body, become fitter, healthier and stronger for whatever is 

thrown at us. Finding it hard to strengthen or tone a muscle or 

movement? Try attacking the exercise in another direction – it 

could be the key that unlocks next-level performance. The best 

part about bodyweight training is that your clients are able to 

replicate your programming in any location, any time, no excuses. 

We know that consistency achieves amazing, long-lasting results. 

Personal trainers can support, 

develop and drive clients towards success, 

with or without equipment – Aaron Barnett 

• Speed tweaks: Faster movements will increase power and force 

through muscle, joints and fascia. Slower movements will increase 

time under tension and produce greater strength demand through 

a larger cross-section of muscle fibres. 

• Range and leverage tweaks: Increasing and decreasing range 

of movement or leverages will elicit different adaptations that 

are dependent on the desired task or goal. Changes in range of 

movement or leverage can help an individual to increase their 

‘buffer zone’ on specific desired movements and will often affect 

the degree to which muscle groups are loaded. 

Without tools to entertain your client, how do you keep 

it engaging? 

It can certainly feel like more of a challenge to keep training fresh and 

yet specific to their goals; however, here are a few tips I keep in mind 

when programming: 

• Small tweaks: Small changes to each movement every two 

weeks leads to steady and successful progression, and a 

feeling of regularly working on ‘new’ exercises. By making small 

adjustments over a period of time, you’ll be able to drip-feed your 

library over a longer period of time. 


fitpro.com | 11

PERSONAL TRAINING • PROGRAMMING 

Trainer: Gordon Cunningham, ActivScotland 

Can’t live without: Dynamax medicine ball 

❯ Now try Gordon's bodyweight exercises 

Time under tension builds strength 

• Team work makes a dream work: Create partner-orientated 

exercises where clients have to work with or against you. This is 

a sneaky way of producing external resistance and provides the 

personal touch to your training. Caution: this is not your workout 

and all of the focus should remain on producing results for your 

clients, not having a cheeky session at the same time. 

• Gamification: Create formulas and challenges for clients to work 

against. Games and challenges are great for client motivation and 

performance tracking. 

Can you realistically gain strength with just bodyweight? 

Absolutely. Here is just one great way that I love to push the 

boundaries of strength with bodyweight training: time under tension 

(as adapted from Dr Doug McGuff’s, Body by Science, McGraw Hill). 

Perform each movement as slowly as possible. Try push-ups 

following these rules: 

• Get into your desired start position. 

• As slowly as possible, lower yourself to the desired depth. 

• Immediately begin to drive back to the start position, again as 

slowly as possible – the slower the better. 

• Work to time not reps: three reps at 30secs each rep is harder 

and greater than five reps at 15secs each (Dr McGuff suggests a 

set lasts between 60 and 120secs). 

❯ Try Aaron's bodyweight exercises now 

BIOGRAPHY 

Aaron Barnett strives to provide a training environment that empowers 

and enhances the lives of people of all ages, abilities and goals. 

Whether coaching groups or individuals, Aaron loves to create 

strategies that support the dreams of the individual. 

lifelab.co.uk @coachazza @coachazza 

Uses dynamic moves 

Creates a versatile rehab workout 

Why do you choose the Dynamax medicine ball as your 

preferred tool? 

The Dynamax medicine ball isn’t all about slams. It’s a super-versatile 

piece of equipment that can be used for progression and regression 

of movement during the rehabilitation process. It’s non-intimidating, 

easy to hold, and provides comfortable height ratios for floor work. 

What makes Dynamax appropriate for rehabilitating 

your clients? 

Clients are instantly comfortable with the product, which allows 

confidence and focus on the session with no limiting distractions. 

How do you scale intensity up or down depending on 

client needs? 

The versatility of Dynamax allows for a quick transition from slow 

and controlled to dynamic, powerful and athletic movements. Being 

able to adapt range, speed and weight all add to the scalability of 

intensity. When relating this to programming, the options become 

efficient, specific and productive. 

Does this tool allow you to fulfil a complete treatment 

programme for a rehab client? 

Yes, having the ability to change up a movement quickly while 

increasing a client’s confidence is extremely powerful during a 

session and helps build trust. Add in fun and a performance element 

and you have an all-round rehabilitation template to work with during 

the workout. 

BIOGRAPHY 

As the owner of ActivScotland, Gordon Cunningham has learned 

through experience as a sports therapist and PT that sustainable 

performance is built upon healthy foundations. His work is informed 

by examining behaviours and habits, and cultivating better movement, 

recovery, focus and attention. 

activscotland.com @gordonactiv @activscotland 

Trainer: Ally Taylor, Movewell Fitness and Wellbeing 

Can’t live without: Dumbbells 

Why would you choose light weights as your preferred tool and 

what is the minimum selection you could live with? 

Light weights are so versatile, with creativity and thinking beyond 

simple, single joint, sagittal plane exercises. They are great to add 

momentum to all types of propulsion moves, use as a weighted long 

lever to work the core, and add loads of movement multi-plane. I 

have 1.25kg, 2kg, 2.5kg and 5kg dumbbells in my arsenal and never 

run out of ways to use them effectively. 

How do you make a workout effective using a lighter weight? 

The key to using light weights is long levers and momentum. Unless 

someone has little strength, endlessly doing bicep curls or other 

simple, single joint, traditional exercises with a light weight will only 

improve the ability to do more of those things, which for most people 

is not why they train. To hypertrophy and improve strength and cardio 

fitness while using a light weight, you have to use it as an extension 

of your hand in a long lever – think momentum-based swings, 

reaches, punches, etc. 

Being on the move, you are limited by how much equipment 

you can transport – so how do you increase intensity with a 

limited weight selection? 

Rule the tool and understand your client’s biomechanics. I play with 

movement variables using multi-plane tweaks and skill development. 

I’ll pick the most important part of the sequence I have given to 

someone (goal and sport dependent), then give them three to 12 

variations. Every joint except the spine has eight movement 

combinations available to it. Most people only train one or two of 

these, but if you hit all eight, you create sufficient overload for a 

plethora of goals, plus a higher level of tissue resilience and greater 

movement skill, so the body is more likely to cope when asked to find 

range or strength quickly. 

A weighted long 

lever works the core 

Add momentum 

❯ Follow Ally's bodyweight workout now 

How do you keep the workout engaging with limited tools? 

I use story and deliberate emotional shifts to write my workouts, 

so no matter what the goal of the client, they go on a journey both 

physically and emotionally. It’s very easy to keep a workout engaging 

when the client is the hero of their own story. The actual exercises 

begin to matter less than the emotion you want the client to 

experience. There are hundreds of ways to load the glutes, but how 

I want my client to feel (happy, successful, angry, determined, etc.) 

will help me select what variation I am going to use, what intensity, 

and what tool. fp 

BIOGRAPHY 

Ally Taylor is a personal trainer and group X instructor with a passion for 

movement. She believes people are resilient and capable of greatness. 

Give them your understanding – emotional, intellectual, social and 

physical, along with appropriate exercise prescription that appeals to and 

affects all those areas – and you can change lives! lovetomove.net 

@movewellfitness movewellfitnessandwellbeing 


fitpro.com | 13

STRENGTH & STAMINA • PROGRAMMING 

Flexor carpi 

radialis 

Killer moves 

to develop the lateral (side) chain 

Palmaris longus 

Brachioradialis 

Biceps brachii 

Deltoid 

Produce great strength and stamina with these movements targeted at the lateral (side) chain. 

It’s time to test your balance. 

The lateral (side) chain controls balance in 

the lateral plane and contributes to stability 

in the frontal plane. As with the anterior 

chain, it ends very close to the inner ear and 

contributes to the balance of the body. 

However, this muscle chain, laterally and deeply, also connects to 

the superficial anterior and posterior chains. If you neglect lateral 

flexion and extension exercises and focus only on the anterior and 

posterior chains, or if your sport does not specifically involve lateral 

movement, you risk diminishing the quality of the collaboration 

between the anterior and posterior chains, possibly leading to muscle 

compensation in the lateral chain. 

This chain’s distinctive quality of being somewhere between an 

endurance chain and a strength chain gives it a mixed profile, 

capable of producing great strength and having excellent stamina at 

the same time. 

Possible malfunctions 

Movements to develop the lateral (side) chain 

Physical activities cause the body to become laterally 

unbalanced quickly and for a long time. Adaptations can take the 

form of stiffness, lack of strength, and loss of motor control before 

transforming into pain or injury. When you become aware of these 

imbalances or the activities causing them, you should begin to 

stretch and strengthen the injured side while also maintaining its 

mobility. When training for mobility as a way to protect and train 

the body, it is a good idea to work on both sides equally. 

The second type of dysfunction involves the muscles in this 

chain that are compensating because of a failure in either the 

superficial anterior or posterior chain. In this case, the anterior 

or posterior chain must be treated first to ensure it is functioning 

optimally before working on the lateral chain. 

Flexor carpi ulnaris 

Brachialis 

Triceps brachii 

Rectus abdominis 

1 

Standing Oblique Crunch using 

the suspension trainer 

Latissimus dorsi 

Sartorius 

Gluteus medius 

Tensor fasciae latae 

Vastus lateralis 

Vastus medialis 

Tibialis anterior 

Flexor digitorum longus 

Peroneus longus 

Adductor longus 

Gracilis 

Adductor magnus 

Rectus femoris 

External obliques 

Gastrocnemius 

Pectineus 

With the straps in a shortened position, 

hold your arms above your head. Stand 

perpendicular to the anchor point of 

the straps. Pull your abdomen in and 

squeeze your gluteal muscles before 

allowing yourself to drop to the side in 

a lateral bend of the hips and torso. 

This stretch can help not only with 

a shortened or overactive chain as 

you bend your body, but it can also 

strengthen a weak chain as you 

straighten back up. Pay attention to 

how you are feeling to discover what 

your body needs most. If it hurts to 

stay in a low stretched position, this 

is a sign of stiffness. If you find it 

difficult to come back up to the starting 

position, this is a sign of weakness. 


fitpro.com | 15

STRENGTH & STAMINA • PROGRAMMING 

2 Lateral Hip Raise using 

the suspension trainer 

4 

Standing Star 

Support yourself on one elbow on the floor and 

place your feet into a suspension trainer stirrup 

that is at head level. Pull your abdomen in, 

squeeze your gluteal muscles, and try to keep 

your pelvis neutral (do not tilt it backward or 

forward). Keeping your head aligned, raise and 

lower your hips as high and as low as possible 

without moving your hips forward or backward. 

Do not allow your shoulders to move out of line. 

Any muscle compensation must be avoided; keep 

the head of the humerus as centered as possible. 

This stretch can help not only with a shortened 

or overactive chain as you lower your body down, 

but it can also strengthen a weak chain as you 

come back up. Pay attention to how you are 

feeling to discover what your body needs most. 

If it hurts to stay in a low stretched position, this 

is a sign of stiffness. If you find it difficult to 

come back up to the starting position, this is a 

sign of weakness. 

This is a functional and dynamic 

core stability exercise that 

activates the lateral chain just 

like a balance exercise. Spread 

your feet hip-width apart and 

straighten your arms above your 

head with palms facing each 

other. Squeeze your gluteal 

muscles, make your abdomen 

flat, and tilt your bodyweight 

gently toward the supporting 

foot as you raise your other leg 

to the side. Throughout 

this exercise, try to lengthen 

your body through your head 

and fingers without losing your 

balance or leaning forward or 

backward. If you need help with 

balance, raise your top arm up to 

be perpendicular to your torso. 

3 

Side Crunch on an 

exercise ball with feet on 

the wall in the corner 

With one side of your hips on top of the 

exercise ball, put your legs into a lunge 

position and block your feet in the corner of 

a room. Place your hands behind your head 

and then lower your upper body so the side 

of your torso contacts the ball. Reverse the 

direction of movement to raise your upper 

body up in order to side crunch your torso 

as far as you can go. To maintain proper 

alignment during the exercise, keep your 

abdomen pulled in with your shoulders back 

and chest out as much as possible. 

5 

Star on the floor 

This floor version makes the star exercise more 

difficult, intensifying both balance and core 

strength. Start in a plank position, then open one 

hip and rotate your body to support yourself on 

one hand (pivoting your bottom foot from the toes 

to the outside edge). Raise your top arm to be 

perpendicular to your torso and your top leg as 

high as possible above your bottom leg. 

FitPro members 

can save 25% 

with code FP25 

Visit uk.humankinetics.com 

The above extract has been taken from The Modern Art and Science of 

Mobility by Aurélien Broussal-Derval and Stéphane Ganneau. 


fitpro.com | 17

CAFFEINE • NUTRITION 

Caffeine 

Banned or not? 

Any drug that is banned must meet at least 

two of the World Anti-Doping Agency’s 

(WADA) three criteria 4 : 

1) It has the potential to enhance 

Previous beliefs were that caffeine increased 

fat use during exercise therefore sparing 

glycogen 8 . However, this is now considered 

unlikely to be the main pathway of 

performance enhancement 9 . The current 

hypothesis is that caffeine’s main effect on 

Making it work for you 10 

performance 

the body is to increase alertness and arousal. 

2) It poses a health risk to athletes 

Caffeine binds to your brain’s adenosine 

3) It violates the spirit of the sport 

receptors, preventing adenosine from binding 

Just as most of us embrace the caffeine kick from our morning cup of coffee, athletes 

also turn to caffeine to boost their sports performance. Linia Patel reports 

on its consumption and ongoing scrutiny in athletes. 

Caffeine was technically a prohibited 

substance until 2003 when WADA put it on 

the ‘okay’ list. Obviously, caffeine has key 

differences from other banned drugs. For 

with the receptors and making us tired. In 

fact, caffeine speeds things up in the brain. 

From a performance point of view, this 

means that our rate of perceived effort, or 

the level of fatigue, is reduced and exercise 

one, it’s socially acceptable. It also poses 

doesn’t feel as hard or doesn’t hurt as much. 

far less long-term risk at recommended 

This allows the body to create a greater force 

Caffeine naturally occurs in plants such as coffee beans, tea 

leaves, kola nuts and cacao pods. There is also man-made 

caffeine that is added to some foods, drinks, and even cold 

medicines or pain relievers. It takes approximately 

performance-boosting doses than prohibited 

drugs such as steroids. In addition, the tests 

to measure caffeine aren’t precise. There is 

considerable individual variation to caffeine 

during its muscle contraction as well as more 

frequently. However, these differences do 

depend on genetic makeup and it has been 

shown that there are differences between 

1 Stick with the guidelines. The sports 

nutrition guidelines recommend the 

15 to 45 minutes for caffeine to reach its peak level in your 

metabolism, hence the amount of caffeine 

individuals and how they respond to caffeine. 

use of 1-3mg/kg bodyweight. Start 

bloodstream, and it can stay in your body for five to six hours 

that is passed into the urine can range from 

Early research was conducted using 

low, assess the impact, then 

(half-life). Things such as age, medical conditions and drug 

1-3%. However, that said, caffeine is still on 

high doses of caffeine (6+mg caffeine/ 

incrementally increase the dosage if 

interaction can have an effect on the half-life 1 . 

the ‘monitoring’ list. 

kg bodyweight); however, recent research 

needed. Be aware of the side effects 

Good or bad? 

Athletes are allowed up to 12mg of 

caffeine/mL urine before it is considered 

indicates that lower doses can provide similar 

performance benefits with less negative side 

of too much caffeine. 

For many, caffeine is part of your daily routine. 

illegal. This permits athletes who would 

effects. Current recommended doses are 

2 Practise first. Caffeine affects 

Beneficial effects include increased energy, 

normally consume caffeine in their diets to 

1-3mg caffeine/kg bodyweight (e.g., 70- 

everyone differently so it is important 

alertness, motivation and concentration. 

continue to enjoy a couple of cups of coffee 

210mg in a 70kg athlete) 7 . Research looking 

to try it out to see how it works for 

However, drinking more than the recommended 

prior to competition. It is not easy to reach 

at timing of ingestion reports that peak levels 

you. Your training sessions are the 

amounts may lead to insomnia, restlessness, 

this limit by simply ingesting coffee. A caffeine 

are found within the blood in blood plasma 

perfect opportunity to fine-tune the 

irritability, stomach upset, fast heart beat and 

level above the limit would suggest that an 

between 30 and 60 minutes from ingestion, 

dosage and timing. 

even muscle tremors. Most often it doesn’t 

individual has deliberately taken caffeine in 

depending on the person. Coffee is not the 

pose a health problem but, remember, 

the form of tablets or suppositories in an 

recommended vehicle of consumption for 

3 Time it right. Caffeine works best 

caffeine is addictive and should only be 

attempt to improve performance. 

performance as the amount of caffeine in a 

about an hour before it’s needed. 

consumed in moderation 1 . 

What is a safe amount? 

The science 

The interest in caffeine as an endurance 

given amount of coffee varies widely 7,8,9 . 

There is some evidence that the positive 

influence of caffeine on performance is 

Time your use of caffeine accordingly. 

4 Regulate your coffee intake. A regular 

Daily caffeine limits 2 : 

ergogenic aid started in the 70s. The first 

actually reduced if you are a frequent coffee 

user may consider decreasing use of 

• Pregnant women: 200mg 

study looked at the effect of ingesting 

drinker as there may be a higher risk of the 

caffeine three to four days prior to 

• Everyone else: 400mg 

330mg of caffeine one hour prior to cycling 

negative effects such as heart rate increase, 

exercise or competition; be aware of 

to exhaustion at 80% of maximal oxygen 

tremors and irritability. That said, the studies 

the side effects of withdrawal. A non- 

Typical beverages contain 3 : 

consumption (VO 2 

max) in comparison to a 

in this area are mixed and, as a result, 

user should never try caffeine for the 

• 1 mug of instant coffee: 100mg 

placebo 5 . The results showed that the 

dietitians recommend keeping caffeine 

first time on the day of competition. 

• 1 mug of filter coffee: 140mg 

cyclists improved performance from 

consumption moderate and, as a part of 

• 1 mug of tea: 75mg 

75 minutes in the placebo condition to 

a balanced sports nutrition plan, is okay. 

5 Don’t expect a miracle. By no means 

• 1 can of cola: 40mg 

96 minutes following caffeine ingestion. A 

Stopping coffee abruptly can lead to negative 

is caffeine a replacement for proper 

• 1 can of ‘energy’ drink: up to 80mg 

second similar study showed that 250mg 

consequences of withdrawal such as 

training, effective nutrition and optimal 

• 1 x 50g bar of plain chocolate: 

of caffeine was associated with a 20% 

headaches and fatigue 7,10 . 

nutrition. It is simply the icing on the 

up to 50mg 

increase in the amount of work performed 

An interesting observation of the literature 

cake if used correctly. fp 

• 1 x 50g bar of milk chocolate: up to 25mg 

in two hours 6 . Since then, research to date 

is that many of the studies have been done 

suggests that a wide range of active people 

on well-trained athletes who may have a 

To reduce caffeine intake: 

• Cut back gradually 

• Go decaf 

• Shorten the brew time or go herbal 

• Check the bottle 

and sporting situations may benefit from 

caffeine including 7 : 

• Team or intermittent sports 

• Endurance sports 

• High-intensity, short-duration sports 

heightened response to caffeine as they 

have a higher concentration of adenosine 

receptors than amateur athletes. Although 

amateur athletes should still get some effect 

from caffeine ingestion, caffeine’s effect is 

going to vary from person to person 10 . 

BIOGRAPHY 

Linia Patel is a leading dietitian and 

sports nutritionist. She is currently a PhD 

candidate in Public Health. Her passion is 

translating nutritional science into 

easy-to-digest and practical advice. 


fitpro.com | 19

MINDFUL EATING • NUTRITION 

Mindful eating 

You’ve probably eaten something in the past few hours. 

Can you remember what you ate? Or the sensation of 

eating? Fear not, you are with the majority of the population 

who are working, driving, watching TV or scrolling through 

Instagram while eating, writes Linia Patel. 

Multi-tasking means not being fully aware of what you 

are eating, and mindless eating may be one of the 

contributing factors to our ever-increasing waistlines. 

Mindfulness means focusing on the present moment 

while being aware of feelings, thoughts and sensations being 

experienced by the body. The same concepts apply to mindful eating. 

It is eating with a purpose, eating on purpose, eating with awareness, 

eating without distraction, and eating until your body signals you 

are satisfied. The idea of mindful eating, however, goes beyond your 

body and also encompasses how what you eat affects the world 

around you. In essence, it is being truly aware and attentive to your 

food as you buy it, prepare it, serve it and consume it 1 . 

The research 

There is a small, yet growing, body of research suggesting that 

mindful eaters are leaner and healthier. The act of tuning into what 

they eat seems to help them make better choices, foster healthier 

eating habits, choose more nutritious food, and avoid overeating. 

Some research suggests that mindful eating strategies might help 

treat eating disorders and possibly help with weight loss as well as 

with maintaining weight loss 2 . 

A recent randomised controlled study that included 150 binge 

eaters compared mindfulness-based therapy to a standard psychoeducational 

treatment and a control group. Both active treatments 

produced a reduction in binging and depression scores. The 

mindfulness-based therapy, however, seemed to help people 

enjoy their food more and have a reduced struggle with controlling 

their eating. It seems that mindfulness helps people recognise the 

difference between emotional and physical hunger and satiety, and 

introduces a ‘moment of choice’ between the urge and eating 3 . 

Five steps to mindful eating 

1 Become a smart shopper: Don’t shop on autopilot. Notice 

all the food, where it’s from, how it’s made, what it looks like, 

the smell, the packaging and the cost. Then make an informed 

choice. Whether it’s a wholesome or an indulgent one! 

2 Preparation: Take time to be mindful as you prepare to eat. 

Notice the textures, sounds, smells and what everything looks 

like as your food is in front of you. It doesn’t matter if you are in 

the kitchen or lunching at your desk at work. As you peel and 

chop, or as you lift the lid of your Tupperware or unwrap the foil, 

be present. 

3 Come to the table with the right physical hunger level: 

Too often, we feed our emotions (stress, sadness, frustration, 

boredom or loneliness) rather than physical hunger. It’s important 

to know what your emotional hunger triggers are and what being 

physically hungry feels like. Arrive at the table hungry, but not 

ravenous. If you arrive extremely hungry you will be eager to get 

anything in your stomach instead of enjoying your food. When 

you sit down, notice all the foods on offer and be appreciative of 

everything it took to bring the meal together. 

4 Bring all your senses to the meal: Ensure all meals are eaten 

sitting down. This will help you focus on the food in front of you 

and re-emphasises that mealtimes are an important activity, not 

a chore to be squeezed in where possible. Once you are seated, 

pay attention to the colours, the aroma, the shapes, and of 

course the taste of the food you eat. As you chew your food, try 

and identify all the ingredients and tune into the different flavours 

and textures of the different food. 

5 Eat slowly: Take small bites. Chew thoroughly (more than 20 

times). Place your knife and fork down in between mouthfuls. 

Being mindful while you eat allows you to taste your food 

properly. If we slow down it also gives the body an opportunity 

to respond to what it needs to do. Stop eating when you are 

satisfied, not when you are stuffed. fp 

20 | FITPRO SEPT/OCT 2019

Insurance 

If I were in your trainers, 

I’d get insured with FitPro. 

Don’t risk it! Accidents can happen. 

Check out FitPro’s insurance schemes online 

or contact us for more details. 

Underwritten by the UK’s leading insurance provider. 

5521 

W: fitpro.com/insurance | T: +44 (0)20 8586 8635 | E: info@fitpro.com

LAUREN JAMIESON • INTERVIEW 

FP: An aerialist? That must have taken you out of your comfort 

zone. Tell us more… 

LJ: It normally takes years to train to work as an aerialist. It was an 

amazing opportunity, but terrifying at the same time! Performing 

acrobatics high above the ground takes nerves and skill. I was 

working on the nets, which means I had nothing attached to me and 

I was flying over the audience. We trained hard at a boot camp in 

Miami, but I had to really work hard to train my nerves as I’m naturally 

a nervous person. It helped that there was little room for error and a 

mistake had serious consequences. I found a way to calm myself by 

breathing slowly and deeply, and importantly I learnt to trust myself 

and my ability to control the situation. 

FP: How did you get from TV and acrobatics to working on a 

new venture training kids on holiday in Portugal? 

LJ: My fiancé Max grew up in the Algarve in Portugal, very close to 

where we now hold the camps, so we had a connection. I love that 

the Algarve is such an active place, in particularly around Quinta do 

Lago, where health- and fitness-conscious families come to holiday. 

I wanted to offer something to creative children who also like being 

active and so approached the CEO of Quinta do Lago, Sean Moriarty, 

with my idea – one year later and I’ve run four workshops at the 

camp. I’m also going to be running a camp in Surrey next year. 

FP: What’s the ethos behind the camp? 

LJ: The camp is open to everyone, from those who’ve never danced 

before to dance school kids. We start the camp on Monday morning 

and there’s inevitably trepidation and nerves among the kids but, as 

the week goes on, their confidence builds. The most important thing 

is that the children have fun. We expect them to make mistakes and 

we’re relaxed in our approach to learning, so take down the 

pupil/teacher barriers. 

– and not on aesthetics. For me, I made a decision a long time 

ago that my body needed to be fit for purpose, and that purpose 

was dance. 

FP: Being on TV, working with A-listers and having a 

well-known fiancé has given you a degree of fame – how’s 

that been? 

LJ: I’m not really famous or well known. I had a little media attention 

because of Max (former rugby player and Dancing on Ice star, Max 

Evans, 35), but never really experienced anything negative. I’ve loved 

having the opportunity to be on the big stage, for example, being 

in front of 55,000 people at the Special Olympics in Abu Dhabi. We 

had to do a routine with basketballs, so there was no room for error. 

There’s no feeling in the world like it. 

FP: Your life seems to be incredibly busy, what do you do in 

your down time? 

LJ: I am trained as a yoga teacher so I try to be disciplined and do a 

morning yoga routine. I avoid spending too much time on my phone 

or watching movies, and love to just get out and go for a walk; it’s 

something my mum used to recommend. I also enjoy catching up 

with friends and going to the gym with my brother, and I make time to 

keep my own training going and will always join classes at Pineapple 

or Base when I’m in London. I do this not just because I love it and 

want to stay fit, but in order to keep my own teaching fresh. 

To find out more, go to quintadolago.com, call +351 289 381 220, or 

email campus@quintadolago.com 

About the resort 

Dancing 

queen 

A dancer since the age of 15, Lauren Jamieson, 

27, has combined acting, acrobatics and teaching 

with an entrepreneurial mindset, appearing on 

TV, in big shows and working with big brands. 

Here, she talks about her dance training camps 

for children held in Portugal’s healthiest resort, 

Quinta do Lago. 

FP: What is the key ingredient when it comes to teaching 

children? 

LJ: Kids sense energy and excitement and you have to be as 

energetic, excited and passionate as they are. I’m also always open 

to their ideas and suggestions. Last week a little boy showed me 

his robot dance at the beginning of the week and I made sure we 

included it in the show. 

FP: How does your work now compare to working with 

celebrities such as Dua Lipa? 

I found a way to calm 

myself by breathing slowly 

and deeply, and importantly 

I learnt to trust myself 

FitPro: What were your first steps into professional dancing? 

Lauren Jamieson: I was a gymnast at eight, and didn’t start dancing until 

I was 15, but when I did find it, I knew there was no turning back. I was 

really lucky to get into the Urdang Academy on a four-year course. In my 

third year, I auditioned for and got the part of Tiger Lilly in a pantomime in 

St Albans, which was amazing. I also danced on Strictly Come Dancing 

(BBC1’s Saturday night show), which gets up to eight million viewers at its 

peak, and before I graduated I got a job on an amazing cruise, Celebrity 

Cruises, that took me away for nine months around the world, visiting 25 

countries in Europe, the Middle East, India and South East Asia, and also 

introduced me to being an aerialist. 

LJ: When I’m working with leading artists, there’s no room for 

mistakes. I have to be very precise and the routines are uniform. 

It’s very different! 

FP: Dance has a reputation for a high incidence of young 

people with poor body image and eating disorders. What can 

you do to help prevent this happening? 

LJ: Yes, dance has often been associated with disordered eating 

habits and it still is an issue. We don’t have mirrors in our studio, but 

more important than this is the language we use and the approach. 

I’d never compare children and am always open to ideas. A highenergy 

class with great music releases endorphins and I hope we 

encourage the children to focus on being creative through movement 

The Campus is Europe’s newest 

five-star sports hub at Quinta do Lago in 

Portugal. It describes itself as Europe’s premier multi-sport 

and wellness destination for family sports and activity holidays. 

Lauren Jamieson joins a line-up of high-profile stellar sports 

stars partnering with The Campus to offer a world-class level of 

sports coaching and mentoring including junior football camps 

with England legend Rio Ferdinand, and junior and adult tennis 

coaching camps with GB Federation Cup captain and mum to 

Andy and Jamie, Judy Murray. fp 

Photography © The Campus, Quinta do Lago, Portugal 


fitpro.com | 23

MEMBER OFFERS • THIS AUTUMN 

COMPETITIONS, DEALS AND MORE. FEELING LIKE A WINNER? 

TRY YOUR LUCK WITH OUR LATEST GIVEAWAYS AT FITPRO.COM/GIVEAWAYS 

Want to be in with a 

chance of winning these 

incredible prizes? Visit 

fitpro.com/giveaways, 

enter your membership 

number and you will 

automatically be placed 

into the prize draw. 

Closing day for entry 

across all competitions 

is 25 October 2019. One 

prize per winner only; 

winner picked at random.* 

Win 1x NutriBullet Balance Blender 

WIN 

If you’re looking for a simple and delicious way to introduce more fruit and veg to your diet, the NutriBullet 

Balance Blender should be your go-to gadget of choice. 

The NutriBullet Balance is more than just a great blender, it is also the world’s first smart nutrition system. 

Whether you’re looking to lose weight, improve heart health, or manage diabetes, the NutriBullet Balance 

has you covered. With the built-in sensor and free app, you are able to make delicious smoothies 

at home, as well as weigh and track the nutritional values for each and every ingredient going 

into the blender. The tailored app easily allows you to track the calories, sugar, fat, carbs, 

fibre, protein, cholesterol and salt in every single serving in real time, so you can customise 

your smoothie to your own dietary and lifestyle requirements. 

Not only does your app allow you to track the nutritional value of your smoothies, 

but you can also turn your blender on via your phone or tablet, and it will turn off 

automatically when your smoothie is ready to drink. 

Scientists, nutritionists and dietitians have helped create hundreds 

of mouth-watering recipes. You can also customise each and every 

recipe to meet your specific tastes and wellness goals. 

RRP: £149.99 

johnlewis.com/nutribullet-balance-smart-food-blender-black 

*Terms and conditions apply. Full terms and conditions available at fitpro.com/giveaways 

Win 1x KYMIRA Sport Men’s Core 

3.0 Shorts 

KYMIRA Sport products have been designed to enhance performance and 

accelerate recovery through embedding infrared technology within the fibres 

of the fabric. These shorts capture the body’s wasted energy and convert 

it to a specific wavelength of Far Infrared Radiation (FIR), which has proven 

beneficial to recovery. 

The shorts feature a seamless front to back gusset and flatlock stitching, 

ensuring no rubbing or chafing. The elasticated waistband is secure and 

flexible to prevent any digging in, and the fit provides grip and compression 

around the lower thigh, thus providing 

support and preventing unwanted 

movement. Superior fabric also means 

they are specially designed to help 

regulate your body temperature. 

KYMIRA claims that a unique 

technology increases oxygenation and 

glycogen storage in the blood, meaning 

that your legs are directly benefiting from 

an increased energy supply. 

RRP: £50 

kymirasport.com 

Reviewed 

Troo Foods Granola 

Team FitPro had a decent dose of fibre recently as we reviewed 

WIN 

the Troo Granola range. Coming in three varieties: Chocolate with 

Orange; Super Seedy with Calming Ginger; and Nicely Nutty with 

Soothing Cinnamon, they are impressively low in sugar, high in fibre, 

made from chicory root, and are vegan friendly. Between us, we 

added varieties of milk and yoghurt, which didn’t really soften the 

contents so we also got a workout for the jaw. 

Those that tried the Super Seedy would have liked a bigger ginger 

kick, but the Chocolate with Orange had a good balance of flavours. 

With a limited selection of low sugar and salt granolas on the market, 

this is one to try if you are serious about your granola and gut health. 

RRP: £4.49 each 

eattroo.com 

Reviewed by FitPro’s Jane Waller, Darren Orton and Dawn Turton. 

Reviewed 

Supreme Nutrition Protein Powder 

I train up to five times per week and predominately 

do weight lifting. I have a very busy schedule and 

an office-based job, therefore getting enough 

protein and staying on track with my diet can be 

hard at times. Protein shakes are therefore a perfect 

addition to my diet. 

I tried Supreme Nutrition’s Strawberry and Cream 

Diet Whey Shake, which was one of the best I’ve 

tasted, with no gritty texture. Other flavours in 

the range include Vanilla and Chocolate. The 30g 

serving is packed with nutrition, too: 21.5g protein 

and only 2.3g fat. 

The only downside for me is the price. 

For 17 servings it costs £19 plus £3.10 

for delivery – expensive when 

compared to similar products. 

Overall though, I was 

extremely pleased with 

the product and would 

recommend it! 

500g (17 servings): £19 

1000g (33 servings): £34 

supremenutrition.com 

Reviewed by FitPro’s 

Kirsten Carter. 


fitpro.com | 25

YOGA • SPECIAL POPULATION 

practising. “It takes you – the movement 

and breathing – from an energetic state to 

Tree pose 

a relaxed state numerous times throughout 

the class, allowing you to almost ‘floss’ the 

Poses for overweight clients 

nervous system, helping you to feel calm 

Yoga 

yet energised.” 

He adds that the combination of stretches 

and strengthening positions allows the 

body to move in a safe, steady way, helping 

to ease into tight areas while also building 

strength and stability. “This focused movement 

is safe, if taught correctly, and brings 

awareness around how to use the body 

and work with what we have, to achieve 

particular goals, whatever they might be.” 

for overweight clients 

Teaching yoga to overweight clients can present several challenges for teachers. 

Nikki Withers speaks to two yoga experts who provide tips for other professionals to ensure 

their clients get the most out of their sessions. 

The practice of yoga can benefit 

people of all ages, shapes and sizes 

but, as an instructor, there may be 

adaptations you have to make to 

ensure that your clients reap the benefits of 

your class. 

For overweight clients, the first hurdle 

they must overcome is to make it to their 

first class. “Curvy people may shy away from 

yoga classes, particularly if they are 

influenced by the Instagram images of 

the lithe and the flexible,” says Beverley 

Porrino, yoga teacher trainer and creator 

of Neuroconnective Yoga. “These images, 

although beautiful, don’t reflect the general 

population.” Indeed, making your clients feel 

comfortable and welcome when they first 

enter will always calm those initial nerves. 

“I think the hardest thing for anyone who 

is new to yoga to do is to walk through the 

door,” she adds. 

It is important to remember that going to a 

class for the first time can be nerve wracking 

for anyone, no matter what their size. “I think 

with anything new, there is always a tentativeness 

to try, as anything will be challenging 

for the first time,” says Nick Higgins, founder 

of Hotpod Yoga. “However, it’s a case of 

giving it a go a number of times to allow 

habits to form in order to take it to the next 

stage and become more skilled in it.” 

Benefits for overweight clients 

The most important part of yoga is that it 

teaches you how to change your rate of 

breathing; something that is irrelevant of 

shape or size. “Slowing down the pace of 

your breath affects your nervous system 

and moves you quickly out of your busy 

head into a place of calm. This change of 

state is important for anyone who wants to 

make changes,” says Porrino. “When your 

mind is clear, you can think better, and you 

learn to listen to how your body is feeling. 

Very quickly you begin to understand that 

yoga has very little to do with how bendy 

you are or how amazing your yoga asana 

is. It has everything to do with how your 

mind and body communicate. We also 

know that successful weight management 

involves changing the way you think and feel 

about yourself.” 

Higgins agrees, explaining that the 

combination of steady, controlled breathing 

helps keep the mind focused on what we 

are doing and how we are feeling to help 

build mental resilience and ease while 

Adaptations 

There will inevitably be adaptations you 

need to make for overweight clients, but 

Higgins points out that, in any class, every 

student will need help or tweaking to suit 

their makeup, ability or injuries, simply by 

the way they are built. “There wouldn’t 

have to be specific adaptions, more so 

being able to help and guide the client to 

whatever their personal needs might be.” 

Porrino adds that, for overweight clients, 

getting into and out of postures will need 

a little adjustment. “I would suggest Hatha 

classes rather than Vinyasa in the beginning,” 

she says. With regards to positions, 

she adds: “I’d encourage a wider base in 

the standing postures such as warriors. 

The classical alignment of heel to heel 

can be quite demanding on the knees and 

the hips, and so allowing the student a 

wider base is safer and they will feel more 

solid in their feet so they can then work on 

the breath. I’d also offer props such as 

cork blocks to change the angle of joints, 

and belts to make the posture more 

attainable. That said, working with props 

is also an amazing way to deepen your 

practice. It takes you to a whole new level 

of awareness.” 

Should you change your language? 

Some teachers may think it best to change 

the language they use for overweight 

clients, but Porrino disagrees. “I wouldn’t 

specifically change my language, but I 

would encourage my students to adjust 

their own bodies, say, for women, moving 

their boobs and belly out of the way in 

certain postures such as twists. When done 

with compassion and an element of fun, it 

can be a beautiful way to help people learn 

to like their body.” 

Warrior 1 

Getting in and out of Warrior 1 

(Virabhadrasana 1) from a wide leg 

stance – starting from this position 

creates a solid base and helps to 

minimise ankle injuries: 

• Stand in the centre of your mat with 

your toes facing the long side 

• Step or zigzag your feet into a 

wider position 

• Allow your feet to be parallel to the 

short ends of your mat, and place 

your hands on your hips or in prayer 

position 

• Take a few breaths to centre yourself 

• Turn your left foot to face the front of 

your mat, then swivel your back foot 

forward so that it’s on an angle of 

about 30-45 degrees; this will depend 

on your ankle flexibility 

• Find your breath again 

• Notice how the back ankle feels, 

adjust the position until you feel that 

you are solid and connected with 

the mat 

• Now zigzag your left foot to the left 

side of the mat; this will give your hips 

a wider base and your posture will be 

more stable 

• Take a few breaths, deepening the 

posture with each breath, keep the 

front knee behind the toes of the 

front foot 

• When you feel strong in the legs 

and your breath is steady, you can 

now raise your hands above your 

head and glide your right hip forward 

towards the front of the mat; no need 

to square it completely, just feel how it 

affects your knee 

Warrior pose 

Warrior 2 

Warrior 2 (from a high lunge): 

• Turn the back (left) heel down and 

open the arms wide 

• Bend into the right knee, roughly 

keeping knee and ankle in line for 

stability 

• Push the feet away from each other 

to make the legs strong 

• Notice an opening through the hips 

• Shake the arms out if the shoulders 

ache and then come back into it, 

feeling an opening though the 

shoulder and neck area 

Tree pose 

• Standing tall, draw the right foot and 

place it against your left calf 

• Keep the eyes focused on one thing 

ahead of you so you remain stable 

• Soften the shoulders a little 

• Tilt your bottom to activate your core 

a little more 

• Hold the focus and breath steady 

fp 

BIOGRAPHY 

Nikki Withers is a freelance health and 

fitness writer and Level 3 Personal 

Trainer, with experience teaching a range 

of classes including spin, postnatal 

boot camps, and strength and balance 

for the elderly. She has worked in 

publishing for nearly 10 years, ranging from technical 

medical writing to consumer magazines. 


fitpro.com | 27

RECIPES • FOOD & NUTRITION 

Autumn 

recipes 

A little bit naughty and a little bit nice 

this autumn with a warm halloumi salad 

and a healthy broth. 

Warm Radish, Halloumi, Potato 

and Cherry Tomato Salad 

with a mustard 

and dill dressing – 

served with ham 

Recipe from loveradish.co.uk 

Serves 4 

Method 

1. Place the new potatoes in a 

Linia’s verdict 

Prep time: 10 minutes 

Cooking time: 20 minutes 

Ingredients: 

medium-sized pan, cover with cold water 

and lightly salt. Bring to the boil and 

simmer for 10-15 minutes until cooked. 

Drain and set aside. 

The salad is a tasty treat. Recommended 

to remove extra salt and pepper due to salt 

levels with halloumi being already high. 

• 200g new potatoes, sliced 

2. In a medium-sized bowl, mix together 

• 150g mixed radishes, cut in half 

• 100g cherry tomatoes cut in half 

the 4 tbsp olive oil and vinegar, then add 

the Dijon mustard and dill. 

Nutritional information 

• 1 tbsp olive oil 

• 200g halloumi sliced 

• A slice or two of ham per person 

For the dressing: 

• 4 tbsp extra virgin olive oil 

• 1 tbsp red wine vinegar 

• 1 tbsp Dijon mustard 

• Small bunch of dill chopped 

• Salt and pepper 

3. Add the new potatoes, radishes and 

cherry tomatoes to the dressing, mix and 

season well. 

4. Heat the 1 tbsp olive oil in a 

medium-sized non-stick frying pan and 

cook the halloumi on both sides for 

1 minute until golden brown. 

5. Add the halloumi to the salad and mix 

gently, then divide between four plates 

and serve immediately, with a slice or 

Nutrient Per serving Per 

(210g) 100g 

Calories (kcal) 373 178 

Fat/g 29 14 

Of which saturated fat/g 11 5.2 

Carbohydrate/g 10 4.9 

Of which sugar/g 3.4 1.6 

Fibre/g 1.7 0.8 

Protein/g 17 8.2 

Salt/g 2.1 1 

two of ham. 

Nutritional analysis by Linia Patel 

fp 

Celery, Chicken and Ginger Broth 

Recipe from lovecelery.co.uk 

Serves 4-6 

Prep time: 10 minutes 

Cooking time: 35 minutes 

Ingredients: 

• 1 head of Fenland celery 

• 6cm peeled fresh ginger (about as wide 

as a big thumb) 

• 1 bunch of spring onions, peeled and 

thinly sliced 

• 4 cloves of garlic, peeled and thinly sliced 

• A pinch of dried chilli flakes 

• 1 litre fresh chicken stock 

• Salt and freshly ground black pepper 

• 2 skinless free-range chicken breasts 

• Juice of 1 big lime, plus extra to taste 

• 2-3 tbsp fish sauce, depending on the 

brand, plus extra to taste 

• 4 handfuls fresh coriander leaves, roughly 

chopped 

• 1 medium red chilli, finely sliced 

Method 

1. Remove the outer stems of the celery 

and keep for stock. Put the leaves to one 

side. Cut the inner stalks lengthways into 

wafer-thin shreds, each about 6-8cm long. 

2. Finely grate half the ginger so it turns into 

a purée. Cut the remaining ginger into 

wafer-thin discs, then slice across into 

fine shreds. 

3. Put a handful of the spring onions to one 

side, then put the rest in a saucepan with 

the ginger, garlic, dried chilli and shredded 

celery (but not the leaves). Add the 

chicken stock and 250ml water, season 

with pepper and ½ tsp salt, and bring to a 

simmer. 

4. Slip the chicken breasts into the hot liquid 

and cook at the lowest possible heat; 

simmer for 15 minutes until the meat is 

just cooked through. Remove the chicken 

and put to one side. 

5. Bring the liquid to a gentle simmer again 

and leave it to bubble gently for another 

15 minutes or until the celery is soft. 

6. Tear the chicken breasts into thin strips 

and, when the broth is done, stir into 

the soup. Leave it to warm through 

for a minute, then add the lime juice, 

fish sauce and three quarters of the 

coriander leaves. 

7. Turn off the heat, check the seasoning, 

and let things stand for 5 minutes for the 

flavours to get to know each other. 

8. Ladle into bowls and sprinkle with the 

celery leaves, remaining coriander, fresh 

chilli and remaining spring onions. Add 

more fish sauce and lime juice to taste. 

Linia’s verdict 

Broths are not only delicious but they are 

super good for you. They are packed with 

minerals and vitamins and other gut health 

nutrients. Per serving, the kcal intake is low, 

so as a meal you may want to add some 

starchier veg (butternut squash, potato) or 

lentils for additional bulk and balance. 

Nutritional information 

Nutrient Per serving Per 

(554g) 100g 

Calories (kcal) 157 28 

Fat/g 3.4 0.6 

Of which saturated fat/g 0.8 0.1 

Carbohydrate/g 6.6 1.2 

Of which sugar/g 3.2 0.6 

Fibre/g 3.3 0.6 

Protein/g 24 4.3 

Salt/g 4.1 0.74 

Nutritional analysis by Linia Patel 

fp 


fitpro.com | 29

What’s New: 

MATRIX GLUTE TRAINER 

Smart, Stable & Intensely Transformative 

Glute training has never been more popular, and 

thanks to Matrix, it’s never been better. Our advanced 

biomechanics maximise activation of the glutes and 

hamstrings, mimicking bar-hip thrusting without the 

difficulty and discomfort of free weights. 

S-FORCE PERFORMANCE TRAINER 

Taking HIIT training to a new level 

From group training to the cardio floor, from beginners 

to the elite, S-Force Performance Trainer takes highintensity 

interval training to the next level. As members 

move through a user-defined path that fits their 

individual stride, resistance automatically increases 

the harder they work. This means even HIIT 

enthusiasts are pushed to their limit. 

TARGET TRAINING CYCLES 

Ride to Metrics That Matter 

The CXP Target Training Cycle combines refined 

ergonomics, superior comfort, streamlined serviceability 

and all-original programming with a LED wrap that 

uses vibrant colours to show riders progress against 

individual targets. Riders can measure watts, calories, 

heart rate and distance and change this 

on the fly - leading to tangible results for members 

and enhanced engagement for you.

Sept-Oct 2019 Fitpro magazine for website

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?