CORE MAGAZINE MARCH ISSUE 2022 - 2

OPS
CORE
Magazine
CONTENTS
03
This Issue
From the editors desk
04
Optimum Performance Studio
The Ultimate Training Facility
06
Featured Trainer
Andy Chan our resident
Master Trainer
10
TRX Education Pathway
Start Your Journey
16
FREE Articles
Free NASM articles online
18
YBELL Article
4 Exercises for Rehabbing a Knee
Injury
26
Whats Cooking?
Chicken Pot Pie
30
AFAA GFI Group Fitness
Certificate
Online Courses
38
NASM Bundles
Kickstart your career and
save BIG!!
OPS CORE March 2022 ISSUE PG 2
March 2022
46
Trainer Insurance
Get yourself covered

3

5

6

SUPPLEMENTS

MUSCLE UP
Discover the best supplements for adding lean muscle mass
WHEY PROTEIN
WHAT Post workout protein
WHY Whey is a fast release
protein, which means its
digested quickly and gets into
your bloodstream-and your
muscles-fast. What you
consume after training is one of
the most important meals you
eat, so make sure you buy high
quality why protein,
HOW Your muscles are most
receptive to nutrients as soon
as you finish training, so drink a
protein shake as soon as you
have completed your workout.
Aim for a minimum of 30g of
whey protein powder.
CASEIN
WHAT The bedtime protein
WHY Chances are you’re
already getting a fair hit of
casein as it makes up around
80% of cows milk. It's a slow
release protein which means
you get a drip feed effect over a
longer period. This makes itœ
unsuitable for taking straight
after a workout when you need
and instant hit of nutrients, but
its ideal for consuming just
before you go to bed.
HOW Have it in a shake with
either water or milk before
turning in for the night, this will
mean your muscles receive
quality protein while you are
sleeping, which is when your
muscles are repaired and
rebuilt.
BCAA
WHAT The muscle pill
WHY Branched Chain Amino
Acids, or BCAA, are the best
supplement to take during
workouts because they help to
keep a steady supply of
proteins flowing into your
muscles. This helps muscle
building as it reduces the
amount of muscle loss during
exercise and improves protein
synthesis, the process by which
new muscle tissue is built,
BCAAs can also help to
prevent muscle loss during
periods of intermittent fasting.
HOW Take up to 2g between
every set during a long
workout.
CREATINE
WHAT The back up generator
WHY Your body metabolises
creatine into ATP, which is used
for every initial muscle
movement. Its therefore vital to
have adequate supplies when
you’re doing heavy high
intensity workouts in order to
deliver the required energy to
your muscles. In other words,
creatine helps you lift harder for
longer.
HOW Take 2-10g in your post
workout shake to replenish lost
stores, Alternatively, split your
dose and have half before your
workout and half afterwards.
Make sure you drink plenty of
water with it, Creatine is
hygroscopic which means it will
suck water into your muscles
and can leave you dehydrated.
LUECINE
WHAT The muscle booster
WHY The anabolic amino acid,
leucine can independently
stimulate insulin secretion and
muscle protein synthesis,
enhancing the muscle building
process. At 115, whey protein is
very high in leucine content,
which is one reason it's so
effective as a post workout
elixir.
HOW Taking a 5g dose of
leucine after training and
between meals can increase
the anabolic-or muscle
building-effect of the foods you
eat, especially when you’re
consuming protein sources that
are low in leucine and which
therefore might not stimulate
maximum muscle protein
synthesis on their own.
9

STC
SUSPENSION TRAINING ® COURSE
SKILLS DEVELOPED
• Correctly set up and use the Suspension Trainer TM
• Properly perform over 40 Suspension Training
exercises
• Effective coaching cues to correct common faults
• Modify, unload or add intensity to any exercise to
scale for all fitness levels
• Adjust resistance and stability for all exercises
COACH BETTER WITH TRX ® EDUCATION TAKE THE TRX JOURNEY
EDUCATION
TRXTRAINING.COM/SHOP/PROFESSIONAL-EDUCA
START EXPAND MASTER
EDUCATION MOVEMENT MODALITY SPECIALTY
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FTC
GTC
RTC
SUSPENSION
TRAINING COURSE
FUNCTIONAL
TRAINING COURSE
GROUP
TRAINING COURSE
RIP ®
TRAINING COURSE
11

13

In the Heart of
Central
Our dedicated training studios and staff offer an
intimate, functionally based training
environment, where both client and trainer can
benefit from the latest training technologies and
equipment, in a fun friendly family environment.
WWW.OPSTUDIOHK.COM
14

STUDIO RENTAL
15

WHY CHOOSE NASM?
FREE
GUIDE TO BECOMING A
PERSONAL TRAINER

WHAT IS NASM?
ACCELERATE YOUR CAREER
The NASM Certified Personal Trainer,
NASM-CPT certification sets the
standard in fitness, requiring a
comprehensive knowledge of human
movement science, functional
assessment, and program design. In
addition to our NASM-CPT, we offer a
progressive career track with advanced
specialisation and continuing
education courses – which keep our
personal trainers at the top of their
game.
OUR CORE, YOUR STRENGTH
The NASM-CPT program does more
than introduce you to the
fundamentals of training. It sets you on
the path to becoming a leader in the
industry.
At NASM, we want you to succeed.
That’s why our courses are offered on a
variety of formats, including hands-on
learning, self directed and self-paced
study. The NASM-CPT is one of the
most sought after certifications in the
personal training industry.
Distinguish yourself from your peers.
Gain specialised capabilities, and
increase your earning potential.
THE TRAINING MODEL
The OPT model sets NASM apart from
the rest of the industry. From the
beginning, NASM has focused on
developing fitness programs based on
the latest scientific research, not
anecdotal evidence.
That focus on science – facts, not fads
– led to the creation of the most
rigorously tested system available to
fitness professionals today: the
proprietary Optimum Performance
Training (OPT) model.
The OPT model is a systematic
training reconditioning and
rehabilitation program that covers the
entire body through three distinct
levels that build one into the next :
Stabilisation, Strength and Power.
17

ARTICLE
19

4 Exercises for Rehabbing a Knee
Injury
Posted by Casey Stenehjem
Having an injury is tough, especially when you use that specific joint or
muscle in nearly everything you do.
A rehab workout program can be complex. This blog will simplify it for you
by breaking down some exercises that may help you recover from a knee
injury or knee pain.
The Structural Complexity of the Knee Joint
Your knees are supposed to move forward and back but also have the
ability to move side to side. This movement is controlled by the hips,
ankles, and feet. That said, it’s natural to think, “I have knee pain, so I
should work on my knee.” But your knee is heavily controlled by the
neighbouring joints.
Try this out:
1. Get into a squat stance and generate outward tension, like you’re
trying to rip the floor apart without taking your heels off the ground.
What do your knees do? They turn outwards.
2. Now start to slowly lower your squat, keeping the tension in your
feet. You should notice your hips and glutes engaging as you lower.
All of these joints work together. Which means they need to be trained
and rehabbed together to help rehab the knee.
There are many reasons why someone may have knee pain or a knee
injury. Creating more stability and mobility in these neighbouring joints
and muscles is highly likely to improve pain and help you recover from an
injury so you can get back to doing what you love.
As always, we recommend speaking to your doctor or physical therapist if
you have ongoing knee pain. Remember, pain is a signal, and it will get
louder if you keep pushing through it rather than fixing the root cause.

4 Strength and Conditioning Rehabilitation Movements for Knee Pain or
Injury
The following exercises can help you develop your neighbouring joints and
muscles to address your knee pain. They require minimal equipment and
can be performed from the comfort of your home gym. Don’t forget to warm
up with some dynamic stretches before you start these exercises.
1. Glute Bridges
Aim for 15 to 20 reps, and 3 sets
How To Do Glue Bridges:
Lie on your back with your knees bent and your heels about 8 inches from
your glutes.
Plant your feet firmly on the ground, hip-width apart.
Your arms should be by your side, palms facing upward. This is your starting
position.
Inhale through your nose, squeeze your glutes, and activate your abs.
Exhale through your lips as you push your hips off the ground, driving your
weight through your heels.
Lift your hips until your body forms a straight line from your shoulders to
your knees. Watch your form to ensure that you’re not rounding your spine.
Check the alignment of your spine to ensure you’re not arching at your low
back. Squeeze your glutes as hard as you can and hold at the top for 1 to 3
seconds, then slowly lower yourself back down. This is one rep.
Pro Tip:
Laying on an exercise mat can make this move more comfortable on your
shoulders and feet.
Progressions:
There are several ways to progress this movement. Some of my favourites
include: Place a free weight on your hips (try 8 to 15 lb) for added resistance
Make it an isometric exercise by holding at the top for 30 to 45 seconds. For
a more complex movement, hold the glute bridge at the top while you
perform YBell floor chest presses. A knee injury might change up your
strength training routine, but it doesn’t have to put it on hold.
21

2. Single-Leg Deadlifts
Aim for 10 to 12 reps on each side, and 3 to 4 sets
How To Do Single-leg Deadlifts:
Stand tall with your feet hip-width apart.
Use a loose grip to hold a YBell in your right hand or a double grip if you’d
prefer to carry it with both hands. This is your starting position.
Keep a soft bend in your left knee. Slowly shift your body weight to your
left leg and hinge forward at your hips, extending your right leg behind
you while lowering the YBell toward your left foot.
Lift your extended right leg and pitch your body forward until your body
forms a “T” shape. Your arms should be hanging straight down. Hold this
position for 2 to 3 seconds.
Contract from both your glute and hamstring to pull yourself upright and
lower your extended right leg back to the ground. As you lower, stop
before your back or hips come out of alignment. This is one rep.
Pro Tip:
Keep a straight spine throughout the movement, and avoid moving your
hips to the sides to keep your body in alignment.
Progressions:
Like the glute bridge, there are many ways to progress this movement.
My favourite progression is with weight. You can start this movement
with no weights, then add in a single Small YBell, and ultimately progress
to two YBells. When using weights, you’ll need to keep your shoulders
pitched towards the spine to avoid rounding your spine.

3. Heel Taps
Aim for 12 to 20 reps on each side, and 3 to 4 sets
How To Do Heel Taps:
On a riser or staircase, stand sideways so that your right leg is on the
step and your left leg is hovering off. Keep a tall, straight spine.
Your right knee should be stable over the middle of your foot, which
should stay firmly planted for the entire movement. If needed, hold onto
the wall or railing for additional balance support. This is your starting
position.
To initiate this movement, sit your hip back while keeping the weight of
your body through your right heel, and lightly tap your hovering left heel
on the ground or step below.
It’s crucial only to tap your heel and keep the tap light.
Push through your right heel and use your gluteal and quad muscles in
your right leg to raise yourself back up to the standing position. This is
one rep.
Pro Tip:
The goal of heel taps is to strengthen your glutes, quads, and overall knee
stability. It’s vital to start slow to ensure you’re performing the movement
correctly and without pain. If the step is too high or causing pain, add a
book to the step below to decrease the height of the tap.
Progressions:
Some of my favourite ways to make this movement more challenging
include: Add more height to the tap by choosing a taller riser or adding a
book to the step you’re standing on. Add an isometric hold at specific
points in the movement, such as mid-way through lowering down for the
tap. Add a YBell in the front rack grip position (holding at your shoulder/
chest) on the side that is doing the heel tap.
23

This crossbody resistance will challenge and improve your hip and core
stability, which are needed to help recover and prevent future injury. Heel
taps are great mobility exercises for athletes at any fitness level but are
especially critical for rehab.
If you’re a runner, they’re also a great pre-hab exercise to add to your
fitness routine.
4. Lateral Walk
Aim for 15 to 20 reps in each direction or a total of 1 minute, and 3 to 4
sets
How To Do a Lateral Walk:
Stand with your feet hip-width apart and your toes pointed forward with a
slight bend in your knee.
Push your hips back slightly as if you are about to squat down. This is
your starting position.
Step to your right with your right foot, followed by the left foot. Repeat for
5 steps to the right, then step left back to your starting position. This is
one rep in each direction.
Pro Tip:
Always ensure your toes are pointing forward and your feet only come
back to hip-width apart when you step back in. It’s common for people to
allow their feet to go almost entirely back together.
Progressions:
Here are three common progressions you can try with lateral walks:
Add a resistance band around your knees. Start with low resistance, but
feel free to increase it if you can do so without pain.
Add weight by holding a YBell up to your chest with a rack grip or top lock
grip (like you’re performing a dumbbell bicep curl), keeping it close to
your body. Push your hips back further to dip into a squat-like position
and remain low for the entire movement.

If you consistently work on strengthening your hips, glutes, ankles, and feet,
you’ll progress quickly to heal your knee injury. Remember to always listen
to your body and don’t move into pain.
Take these movements at your own speed. Focus on quality movements,
not quantity. When you feel like a particular movement is no longer
challenging to perform (roughly a 6 out of 10 on the difficulty scale),
consider adding in the progressions provided, but only one at a time.
Injuries can cause a change to your fitness routine, but the silver lining is
that with proper functional and mobility training, you’ll be stronger in the
long run.
Casey Stenehjem
Casey has been a health and fitness professional since 2009, after
graduating with a Bachelor's degree in Exercise Science. She has helped
hundreds of people achieve their fitness goals. From working with
beginners, youth, older adults, and almost everyone in between, Casey loves
to blend her diverse knowledge and experience to help guide her clients to
where they want to be. Her philosophy is simple: meet people where they
are today in order to help them learn, grow, and excel through education in
nutrition, exercise, and lifestyle changes unique to them.
25

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PRODUCTS
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NASM
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FITNESS BUNDLES
OPS CORE March 2022 ISSUE PG 38

START YOUR JOURNEY
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OPS CORE March 2022 ISSUE PG 39

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OPS CORE March 2022 ISSUE PG 40
COMING
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Did you know that personal trainers who have their
NASM Corrective Exercise Specialization (NASM-CES)
earn 48% more on average than other personal trainers
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as they challenge their bodies and push the limits.
OPS CORE March 2022 ISSUE PG 41

OPS CORE March 2022 ISSUE PG 44

TRAIN WITH PEACE OF MIND
Have you ever wondered what would happen if a client
was injured during one of YOUR sessions?
If you are working outdoors or running your own personal
training business, chances are you need to be insured.
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