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Pilates &

Fibromyalgia / parkinsons

‘Whats Cooking?’ Salmon Burgers

Asparagus Ribbons

Stone Fruit Salad

Communication &

your client

Over training ‘Things you

should know’

Featured Articles

weekend hi tech detox

OPSSUMMER ISSUE 2014

coreM A G A Z I N E

OPTIMUM PERFORMANCE STUDIO

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Optimum Performance Studio brings a refreshing perspective and sense of purpose to he business of Performance Education and training.

Optimum Performance Studio also brings with it a sense of pride and ownership when it comes to fitness education and training.

HONG KONG’S PREMIER EDUCATION & FUNCTIONAL TRAINING FACILITY

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Summer Issue June - August

Special Thanks What’s Cooking Special Articles Communication and Your Client Supplements About Us Powerplate™ Article Trainer Spotlight NASM Examination Procedure NASM Study Guide Online Specialty Courses Live Courses Four Seasons Food Tech Detox Over training

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12 20 23 24

27 28 30

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34 36 41

Contents

OPTIMUM PERFORMANCE NEWSOPTIMUM PERFORMANCE NEWS

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contributors

I would like to thank the following people for their contribution to the OPS online magazine.

RYAN CHAREMBALANCED BODYLINDY ROYERKRISTE WALDMANGABRIELLE SHIRERJAMES DE MEDEIROSAMI HEIGHT

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AVAILABLENOW

AT OPS

courses available

read more

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courses available

read more

hk.linkedin.com/in/kevinbrushton

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From the Editor

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Contact Wayne

Welcome to the NEW ‘OPS’ QUARTERLY ONLINE MAGAZINE .

The monthly OPS NEWS will still be sent every month , th is new Magazine will be a supplement to the monthly OPS NEWS.

This NEW ‘OPS’ QUARTERLY ONLINE MAGAZINE reads best in PREVIEW rather than ADOBE on MAC or windows and if you have an IOS device it will look great in IBOOKS or just as it is, either way this NEW LOOK MAG will hopefully be a visual treat.

This 1/4 we have some familiar features including some mouth watering recipes from my favourite source, along with some interesting articles about Pilates and some of the latest research that has been done with Parkinson’s Disease and Fibromyalgia.

There is also an interesting article on overtraining which I think all serious trainers should read.

Don’t forget if you are an NASM student there is information on your examination procedure as well as a study guide to help you prepare for your NASM INTERNATIONAL FINAL EXAMINATION.

‘OPS’ trainer spotlight this quarter shines its light on Peter Mc Kee and his ROCK FITNESS team.

We will also be looking at advertising in ‘OPS’ QUARTERLY ONLINE, so please if you are interested in advertising a service that is fitness related please feel free to contact myself directly by using the new ADVERTISING link.

Let me know what you think, have a great summer, and happy reading.

Wbznf!

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What’s Cooking

quick summer recipes

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salmon burgers

Give beef a break and try quick, simple salmon burgers. Combine salmon with red onion and fresh basil to make a hearty burger with less than 200 calories. Enjoy on toasted focaccia bread for a gourmet meal that’s ready in 10 minutes. Summer entertaining just got so much easier.

full recipe

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asparagus ribbonsThe fun ribbons created by shaving asparagus with a vegetable peeler are easy to make, and don't have to be cooked, so they retain their crunch and flavour. This fast salad makes a great light, fresh side for just about any summer dish, from burgers to grilled fish to barbecue.

full recipe

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stone fruit salad

With a dressing of almond oil and a white wine reduction, plus a topping of tangy goat cheese, this recipe brings some added elegance to the everyday fruit salad. It makes a nice light lunch or dinner starter on its own, but you can top with sliced chicken breast to make it more substantial. Either way, serve with chilled glasses of the wine you used in the dressing.

full recipe

featured Article

PARKINSONS

Pilates &

PARKINSONS AND PILATESBy Lindy Royer and Kriste Waldmann

As seen in the Balanced Body Summer 2007 Pilates COREterly

According to the National Parkinson Foundation (Parkinson.org), Parkinson’s disease (PD) is the most common neurodegenerative disease after Alzheimer’s. PD affects both men and women in almost equal numbers. It shows no social, ethnic, economic or geographic boundaries. In the United States, it is estimated that 60,000 new cases are diagnosed each year, joining the 1.5 million Americans who currently have PD. While the condition usually develops after the age of 65, fifteen percent of those diagnosed are under 50.

PD is a chronic, progressive disease that results when nerve cells that produce dopamine die or are impaired. Dopamine is a chemical messenger that transmits signals from the substantia nigra to another part of the brain called the corpus striatum, controlling coordinated movement. When these cells die, the other movement control centres in the brain become unregulated. These disturbances cause the symptoms of PD. Initially, the physical symptoms are mild, usually on one side of the body, and may not require medical treatment. The primary signs of PD are:

Resting tremor of a limb (shaking with the limb at rest) Slowness of movement (bradykinesia) Rigidity (stiffness, increased resistance to passive movement) of limbs or trunk Poor balance and coordination (postural instability) Other signs of Parkinson’s disease may include:

Small, cramped handwriting-Stiff facial expression-Shuffling walk-Muffled speech-Depression

Treating PD... Current treatment approaches for Parkinson disease include medication, surgical procedures, and nutritional, physical, occupational and speech therapies. Many patients also seek complimentary therapies such as acupuncture, massage or hypnotherapy.

Many medications are currently available for treating the signs and symptoms of PD, but none has yet has been proven to slow or stop the progression of PD. There is hope that a medication will soon be developed, which proves itself as a true neuroprotective agent capable of stopping, slowing or reversing the effects of PD. Since each person with Parkinson’s has such individualised symptoms, the goal of medication is to reduce specific symptoms. This is usually accomplished with a combination of drugs, depending on the patient’s tolerance. Most PD medications work by influencing dopamine, and these drugs can produce a number of side effects such as nausea, low blood pressure, dyskinesias (writhing movements) and hallucinations. The primary symptoms of PD can all be reduced with medication, but the disease is progressive and many patients will require more medication as time passes.

Surgical procedures have been used for the past fifty years. The latest surgical approach is deep brain stimulation (DBS), a technique developed in the 1990s and approved by the FDA in 1997. This approach is especially effective for PD patients with disabling tremors, wearing-off spells (which occur when individual doses of a patient’s anti-parkinson medication lose their long-term effect) and dyskinesias. DBS involves inserting electrodes into a target area of the brain, determined by the patient’s symptoms, and implanting a device under the collarbone. The device provides continuous current to affect motor function. DBS does not help improve balance or gait freezing, and is only minimally effective on speech and posture. Other surgical procedures include thalamotomy and pallidotomy, both of which involve the destruction of small amounts of tissue in the thalamus and globus pallidus, respectively.

Therapies such as nutritional support, speech therapy and occupational therapy can all help improve a patient’s quality of life and decrease the daily challenges experienced by Parkinson’s patients. Physical therapy in particular has been shown to improve mobility and coordination. According to a study published in the Journal of the American Geriatrics Society (1998; 46:1207-1216), ten weeks of a coordination and flexibility-based exercise program, three times per week, was shown to have significant measurable improvement in mobility and coordination compared to control subjects. Numerous research studies indicate improvement in gait, motor function and activities of daily living. It is worth mentioning that an ongoing, consistent rehabilitation program seems to be of significance in treating the symptoms of Parkinson’s disease. According to a study published by the American Academy of Neurology, once a rehabilitation program is stopped, the improvement is not sustained. (Neurology 1994; 44:376)

The mind-body benefits of Pilates... Since all treatment options can only slow progression of symptoms, keeping physically active is integral to living at one’s potential. The saying “use it or lose it” applies here. And since there is the obvious “mind-body” connection governing the symptoms of PD, the comprehensive Pilates method can offer the optimal environment to maintain neuromuscular movement potential.

“To achieve the highest accomplishments within the scope of our capabilities in all walks of like, we must constantly strive to acquire strong, healthy bodies and develop our minds to the limit of our ability.” –Joseph Pilates, Return to Life

As with all special needs, it is preferable to find a Pilates teacher who has post-rehabilitation experience, works under the guidance of a rehabilitation professional, or is a Pilates certified Physical Therapist.

An experienced instructor is critical... A seasoned Pilates professional who has “comprehensive” Pilates training/certification and has access to all Pilates apparatus (not just mat or Reformer) can fine-tune sessions to meet the varying needs of individual PD clients in a superior way because::

Joseph Pilates designed each piece of equipment to create an assistive environment, to help facilitate a multitude of specific movement needs that vary between individuals.

Since each person can have differing symptoms and symptom severity, sometimes changing weekly due to stress or other factors, the Pilates teacher needs the ability to modify on the spot, in order to optimise each session.

The ability to bring a client from a foreign to a familiar environment/gravity relationship, and to simulate functional, biomechanically correct movement with increased proprioceptive challenge can best be achieved with access to multiple Pilates apparatus. One example: doing Footwork on the Reformer, progressing to a single-leg version, then eventually to the Standing/Single Leg Pump on the Chair.

The addition of Pilates mat repertoire and use of props such as foam rollers, balls, balance discs, etc, can be used (when successfully following this model of progression) to develop an individualised program specific to the patient’s activities and functional requirements.

This also allows for a home exercise program to compliment the studio program, especially for clients who are unable to commit to a studio appointment more than once a week. Access to a Ladder Barrel or at least a Spine Corrector can help facilitate needed spine articulation especially through thoracic extension, rotation and lateral flexion.

Kinaesthetic cueing targets the neurological connection to movement education. Having the client focus on how a movement feels and how it relates to the body as a whole gives awareness tools to the client that can be used in daily activities outside the Pilates environment.

For example, if the client compresses the spine and pelvis into a compensatory posture every time the hip is flexed, the goal of a hip-flexion exercise should be less about leg strength and more about efficient movement strategy. “Feel taller through your spine as the wheel in your hip joint turns.

Can you imagine which direction your knee is pointing as it bends?” Also, using words like “ease” and “smooth(ly)” to describe desired movement can help reduce global muscle over-recruitment; as well as the “intention tremors” which can delay or stop an intended motion.

Range and resistance may need to be adjusted until the client can gain awareness and successful movement without affecting posture.

Key repertoire to include in a Pilates Program for PD clients:

Spine mobility exercises especially through extension, lateral flexion and rotation Scapular patterning prior to UE exercises and integrated with spine movement.

Hip mobility especially through extension, rotation, adduction and abduction, then integrated into gait.

Progressions to maximise the client’s balance and coordination abilities, and applications to daily activities or sport.

If ongoing private Pilates sessions are not financially or otherwise feasible, a general Pilates program including small classes and a home exercise program can always benefit a person with mild-symptom PD, but precautions must be observed:

Always predetermine an individual’s ability of balance, especially if equipment will be used in session, and prepare for necessary assistance.

Although one goal is to maintain as much joint and spine range of motion as possible, the teacher and client must explore individual ability and not force movement which can strain both physically and mentally, defeating the purpose.

“Classical” Pilates repertoire tends to involve a lot of flexion (spine curling) exercises. Since the rigidity inherent with PD tends to bias the posture toward excess kyphosis, balancing a session with gentle extension, rotation and side-bending exercises is essential for enhanced spine mobility and posture.

Creating an inspiring environment and modifying Pilates repertoire as needed each session, is essential

in order to provide a PD client the potential for successful movement.

In addition to the physical maintenance benefit, Pilates can also help restore and maintain self-confidence, and a sense of well-being that has often waned after being diagnosed with Parkinson disease, which may be most limiting, debilitating symptom of all.

Lindy Royer, P.T., CPT, is the director of Park Meadows Pilates and Physical Therapy in Lone Tree, Colorado and a licensed physical therapist with extensive experience in Sports Medicine and Rehabilitation.

She was introduced to The Pilates Method in the late 1990s, completed her Polestar Pilates Certification in 2002, and now teaches Pilates certification courses for Polestar Pilates nationally. The integration of medical-level Pilates into Lindy’s Physical Therapy practice has had a significant impact on the level of successful recovery she sees in her patients.

Kriste Waldmann is the Lead Instructor for Park Meadows Pilates and Physical Therapy.

Introduced to the Pilates method in 1993, she became a Pilates teacher the old fashioned way: years of apprenticing under a variety of talented teachers with backgrounds ranging from classical and evolved Pilates methods, physical therapy, dance, Feldenkraisâ, and sports & fitness.

She earned her comprehensive Pilates certification though Polestar Pilates in 2001, and has mentored apprentice Pilates teachers since 2003.

She is passionate about ensuring novice teachers embrace the scope of possibility and responsibility of whole-body/mind health for all through Pilates, and that there is endless knowledge to discover and grow from.

FIBROMYALGIA

featured Article

Pilates &

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FIBROMYALGIA AND PILATES By Gabrielle Shirer

As originally seen in the Fall 2006 edition of the Pilates Coreterly

According to the National Fibromyalgia Association, Fibromyalgia Syndrome (FMS) is an increasingly recognised chronic pain illness characterised by widespread musculoskeletal aches, pain and stiffness, soft tissue tenderness, general fatigue and sleep disturbances. While the cause and aetiology of FMS is unknown, FMS affects 6-12 million people in the United States: more commonly women at a ratio of 9:1 and between the ages of 25 and 50 years old.

Obtaining a true diagnosis of Fibromyalgia is difficult since no objective diagnostic tests currently exist. The American College of Rheumatology established a tender point palpation diagnostic criteria in 1990. The presence of pain occurring in 11 out of 18 tender point sites and present for at least 3 months is required for diagnosis.

Common symptoms of FMS include:

Sleep disturbances Morning stiffness Headaches Irritable bowel syndromePainful menstrual periods Numbness or tingling of the extremities Restless legs syndromeTemperature sensitivity Cognitive and memory problems (sometimes referred to as ‘fibro fog’)

Traditionally, physical therapy has been shown to be helpful with the treatment of FMS and is best used with interdisciplinary therapeutic applications. The goal of physical therapy with FMS is education of the syndrome with instruction on limits and management. Exercises are important to maintain and improve function and assist in managing pain, therefore it is crucial to establish an independent home exercise program. Muscle energy techniques (MET) have been shown to be highly effective. In a research study completed by Mary Silva, MET showed a noted 50% or more decrease in pain levels in 60% of patients, a decrease in the medications required, and improvements in quality of life. MET includes gentle stretching of the musculature with gentle contraction of that muscle. From this we can conclude that Pilates, based on its principles, can be very helpful in treating this population.

Important considerations when working with this type of population include compliance of the client, any co-morbid conditions, medications the client is taking or any other psychological components that may exist. Poor posture and a sedentary lifestyle have been reported to be great perpetuators of trigger points.

Additionally, the presence of “fibro fog” can have a significant impact on the client’s success with any home programming designed for them. It is imperative to write down all home exercise instructions and include as many descriptions and pictures as possible.

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Individuals suffering from Fibromyalgia tend to fear that any exercise is going to make their pain worse. However, current research on Fibromyalgia and exercise shows that low impact aerobic exercise (if performed correctly) can be done without increasing pain. For some clients it can be effective in actually increasing their current pain threshold. A review study of aerobic exercise suggests beginning with short stints (3-5 minutes, 3 times a week) and progress over time to at least 30 minutes, 4 times a week. As with any component of an exercise program designed for this group, gradual progression is key.

Few studies exist that have examined the effects of strengthening with the Fibromyalgia patient, but there are studies which have shown an improvement in strength, but not necessarily of a decrease in symptoms. Over the years, we have had clients report an improvement in their overall sense of well-being, which they claim improves their ability to manage the aspects of this syndrome. Improvements in posture due to the nature of the Pilates work were also widely reported.

There are many reasons why using Pilates is effective for conditioning or rehabilitation of a client with Fibromyalgia. Pilates is a low impact program that focuses not only on core strength and stability, but the use of breathing and breath work. Breathing oxygenates blood and increases circulation to all regions of the body. With recent studies showing that breathing while incorporated during exercise can increase relaxation of muscles and thus avoid undue tension, the use of Pilates is a “no brainer”.

A strong tendency for those suffering from Fibromyalgia is to “disconnect” from their body. Pilates’ emphasis on the connection of the mind to the body, can also be a huge benefit. Clients’ ability to participate in an exercise program from which there is no exacerbation of symptoms can greatly improve their sense of well being. From a musculoskeletal standpoint, it also allows for the improvement in articular mobility of the spine in a very gentle and supported environment.

Hyper-mobility has been reported to be an additional factor affecting clients with Fibromyalgia. There is a greater tendency for the muscles to rotate, causing imbalances and trigger points. (Travell and Simmons 1983)

Key areas of focus for this type of program design are primarily endurance, posture and managing fatigue. One strategy for optimising the exercise experience for the client is timing their sessions earlier in the day. By starting the day with an oxygenating breathing-focused routine, the onset of fatigue can be pushed back in some cases.

Another very important consideration for this type of program design is to keep repetitions to a minimum. Unlike traditional stabilization programs, the issue of muscle endurance is paramount for success.

The muscles must be comfortable during all phases of any exercise, contraction and relaxation. This could mean that the speed of movement is cut in half for many of the Pilates exercises. It is important however, not to strain the structures by having the client move too slowly. A comprehensively trained Pilates instructor with 2-3 years of experience is strongly recommended as this disorder is multifaceted.

Because of the individualised nature of this disorder, it is often intimidating when designing a program for a client with “so many variables”. This is in fact why the Pilates method is so appropriate for this population. The individualised nature of Pilates and its specificity in combination with such a wide range of equipment versatility is what makes it so beneficial.

Clients with FMS will improve best with personalised programs, which can be accomplished with Pilates. The focus should be on gentle stretching exercises and on deep, core stabilization work for both pelvic and scapula stabilization.

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Generally, mat work may be too challenging as a starting point for clients with Fibrolmyalgia.

Because it lacks the support and proprioceptive associated with the Reformer and the Trapeze table, mat work can result in excessive stress to the muscles and joints resulting in a poor movement experience for the client.

Appropriate modifications and simplifications to mat exercises do exist , which can be incorporated into a home program.

Some good mat exercises include:

Theraband LE stretching and chest opening Neutral pelvis Grounding Pelvic clocks Bridging Bent knee fall outs Heel slides Knee folds Chest lifts Ribcage arms Spine stretch forward S/L leg work Standing footwork A gentle, modified Reformer workout might include:

Footwork in neutral pelvis Arm circles Leg in strap work Short spineArm work seated on the long box RowingStomach massage Spine stretch forward (bi/unilateral) Eve’s LungeMermaid The Trapeze table is also a good location to work since the patient feels more stable and the springs can be made as light or heavy as needed by moving the bar. I start many clients here to

ease them into the idea of doing exercises without feeling intimidated.

Supine arms with tower bar Supine arm work Leg in strap work Mini-swan Mini-reverse tower Supine arm work Leg in strap work Mini-swan Mini-reverse tower The most important thing to realise with this type of population is that little will be achieved rapidly and time is a large part of the equation. Gains will be made slowly and there will most likely be setbacks. The important message to get across to clients, should they express frustration, is to reinforce to them that even if their pain level is staying somewhat the same, they are getting stronger. That IS improvement.

Gabrielle Shrier graduated with a B.S. in Kinesiology from UCLA and holds a Master’s degree in Physical Therapy from USC. Co-owner of Core Conditioning and a PMA Gold Certified Pilates Instructor, she is also certified in Gyrotonic®. She has practiced physical therapy since 1994 and has been a member of the APTA for over 14 years. Gabrielle served as the continuing education director at Davies Medical Centre and was a member of the continuing education committee for the Golden Gate District of the APTA. She spent the early part of her career specialising in neurologic disorders and is NDT certified. Additionally, Gabrielle practices Women’s Health and CranialSacral Therapy. She has spent the past 7 years integrating Pilates and her background in physical therapy with her love of sports.

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COMMUNICATION AND YOUR CLIENTBy Wayne ClarkBusiness & Education ManagerOptimum Performance Studio

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As a personal trainer or coach, one of the biggest skills you should possess, apart from the obvious training jargon, is a good sense of effective communication.

Sadly it would seem, that a lot of trainers and coaches that I have observed over some 30 odd years in the business, seem to lack this very important skill set, and I often question their motivation for being a personal trainer in the first place. I mean the title itself kind of lends itself to a sense of understanding and compassion wouldn't you say, yet like I said, it would seem that this is not high on the list of proprieties for some trainers. This diminished skill set, tends to be quite prominent in the Asia region, and seems to be particularly prevalent in the bigger gym facilities, where the focus is more about getting members to sign PT packages so that the company can make a bigger profit. This is just my personal observation, having worked in most of the bigger fitness chains in Asia but most people know this to be true, hence the growth of smaller Personal Training Studios that focus on client needs.

With a background in Human Movement Studies, Communication and Education myself, I find it fascinating listening and watching how trainers speak to, and interact with, their clients.

Lets break it down into two main types of trainers, 1) The Compassionate Empathetic Trainers, and the die hard go get em type trainers, or as I prefer to call them the 2) Authoritarian Trainer.

Trainer 1: Focusses on the CLIENT and their needs, understanding what is needed to make this person the best that they can be for the long term, however these type of trainers are usually few and far between, but tend to be the ones that are the most successful in their businesses. I have, however noticed a shift in the mind set of the new trainer in Asia, which hopefully will translate to more and more trainers being in tune with their clients.

Trainer 2: As the title would suggest, the go get em trainer is more focused on the finished product or end result so to speak, and this is understandable when you consider the marketing that is out there, all that before and after propaganda, I mean we all fall victim to this type of marketing, unfortunately getting those results doesn’t always equate to doing what is best for your body or what is best for the long term, it is more of an instant gratification fix for the now. Now I’m not saying that there isn’t a place for this type just that there may be a better way to get those results. These trainers are usually victims of the corporate machine and are motivated by fear of losing their job if they don’t meet targets, so it has a ripple effect for the client. What these companions don’t seem to realise is that the more pressure the clients are place under the higher the chance of non return business, unless the trainer is exceptional.

At the end of the day, whether you are doing this as your own business or if you are doing this as part of a large conglomerate the main and only concern SHOULD BE for the CLIENT, because if you want the return business, you need to make your clients feel so special that they don’t want to ever miss a training session, and more importantly will want to stay with you for the long term.

Ask yourself? How many times have your clients cancelled their appointment or heaven forbid, just stopped coming all together, or for some reason wanted to get out of their contract if you are training in a big fitness centre.

Most larger centres have the standard Par Q Questionnaire and medical history questionnaire etc, and this is great, some even go as far as doing full fitness assessments on their clients, but I don’t see many trainers doing actual movement assessments on their clients except of course those trainers that are more experienced or better educated and ones that genuinely care about their clients, not just the money.

COMMUNICATION AND YOUR CLIENTBy Wayne Clark

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themA lot of training styles focus on the OLD SCHOOL principles of lift, get bigger, therefore get stronger, look better, feel better, etc, and there is nothing wrong with that in moderation, the trainer and the training regime however, should be flexible, and implement systems that can justify the end result. No point looking great if you are full of injuries and can’t move.

If a trainer can convince the client that in order to be stronger and lift more for example, it is better to prepare your body for that journey rather than trying to reach the destination as quickly as possible, then that trainer is heading in the right direction, so is his client.

How is this done I hear you ask, well first and foremost part of good communication is listening, body language and compassion, these are things that you cannot hide and should all be coming from a sincere place, or compassionate state of mind. Remembering that only 7% of communication is through the WORDS that you say, the rest is THE WAY you inflect and pitch those words alongside body language, which is by far the most important and 55% of communication. No point SAYING yes I understand if your BODY is telling another story.

You need to listen, really listen to what your client is saying to you, and in fact most of the top professional trainers, the people that I work with and listen to on a daily basis, will meet their client before even starting any session and have a one on one conversation with them explaining how their training works and what it can do for the client, but more importantly they take the time to listen and assess   the client. This is done, OBJECTIVELY and SUBJECTIVELY, through the usual forms and assessments, movement analysis etc, but it is also partly done just by listening, and showing totally empathy toward that person, ‘your potential new client’. 

Most people, can tell if you are being sincere or not, and if they can’t in the beginning, giving you the benefit of the doubt, eventually they will, they can also usually tell if someone doesn’t really know what they are talking about.

Depending on your demographic, the type of people that you are dealing with will also determine the success or failure of your communication style.

If in doubt remember one thing, it is not about YOU, a training session is about YOUR CLIENT the person you are training, the person that has invested money in themselves and YOUR business to make themselves a better person. It is YOUR responsibility to give your client what they need incorporating their goals in a way that they enjoy.

Cause lets face it you want them to be happy, and too much pain has never really been a good motivator for most people.

The success of your communication, also depends a lot on the personality type that you are dealing with, which is why in the initial stages of meeting someone you need to find out if they prefer, one training style over another. Some people will prefer linear movement, others may prefer more functional type movements and game play, where as some people have no clue so it is up to you to find out. There are systems already in place to help trainers find out how to do this, but always keep one thing in mind, these sessions are NOT ABOUT YOU they are ABOUT YOUR CLIENT. So remember put yourself in the shoes of your client before you make any assumptions as to what you think they should be doing, listen to what they are telling you, and listen intently almost as though that person is already your best friend that alone will put you in a better mind set and you will find that your clients will trust you, and never leave your side.

Rather than just telling them what you think they want to hear and giving them a stock standard template for a training programme, take some time to get to know them.

Wbznf QUB!HMPCBM

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SUPPLEMENTS YOU MIGHT ACTUALLY FIND HELPFULBY RYAN CHAREM

I get it all the time, at Bar B Q’s, mixers, the gym, dinners, and even coffee shops where patrons and their cappuccinos just happen to eavesdrop into a prospective clients consultation. I get an immeasurable amount of emails and messages almost daily asking me about dietary intake, healthy foods and supplements, so I decided to put it altogether in one spot for your to refer to.

There are some on this list that I am a big proponent of and some that I am not. If I haven’t used it I will not recommend it either. That being said, I know that some supplements can be very useful depending on your goals with say, fat loss, performance, muscle building, detoxification, or just general wellness. They are not essential by any means and sometimes just make life easier, which also may act as a defence against the potential shortcomings of a poor diet.

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‘Train the Way you Play’

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Your LifeYour BodyYour Pilates Studio

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‘Smart Strength’

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Optimum Performance Studio is an authorised

Powerplate Centre offering both GROUP and PRIVATE training

sessions

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The two leading causes of death in the developed world are myocardial infarction (heart attack) and stroke, both are direct consequences of atherosclerosis or hardening of the arteries. As the arteries lose their flexibility, the heart pumps blood but the walls of the arteries do not move as they should, causing an increase in blood pressure. As the heart pulses, and the pressure is higher, the heart has to work harder to contract. The higher the pressure gets, the greater likelihood an individual will have a cardiac incident (heart attack or stroke). Atherosclerosis is primarily caused by chronic dietary habits, but also has environmental and genetic factors. Conventional exercise reduces blood pressure by increasing the strength of the heart does but does not affect arterial stiffness to a significant degree (Casey, et al. 2007). A Potential Solution via Reflexes Medical science has been studying methods to decrease the stiffness of arteries with pharmaceutical interventions, but in 2005, researchers in Japan found that the muscular reflexive engagement of the body through whole body vibration (WBV) exercise significantly increased blood flow and oxygenation (Yamada, et al.). Three years later a different group of Japanese researchers found that WBV (using Power Plate) acutely decreased arterial stiffness with males in their mid twenties. (Otsuki, et al. 2008) This research has now given way to a greater level of understanding of what WBV can do for de-conditioned patients who suffer from cardiac dysfunction, as well as creating interest from the scientific research community.Dr. Arturo Figueroa, an associate professor at Florida State University, has been at the forefront of WBV/reflexive activation research with regard to decreasing arterial stiffness. The research of Dr. Figueroa and his research group showed decrease in arterial stiffness in a young obese/overweight female population. This population

differed from the young males that were previously studied, as obese/overweight females are often not able to engage in conventional exercise. Subjects decreased their arterial stiffness significantly using WBV therapy 3 times weekly over 6 weeks. (2011, 2012) Dr. Figueroa has continued to push into populations who are at greater risk of heart attack and stroke, and greater levels of de-conditioning. In 2013, he and other researchers began research using WBV/reflexive activation with post menopausal hypertension and pre-hypertension patients. (Figueroa, et al. 2014) Results were also seen passively with stroke survivors in a parallel study at Florida State University. Stroke survivors in this study could not engage paralysed lower limbs yet still received the benefit of lower blood pressure and decrease in arterial stiffness using the standard squatting protocol. (Koutnik, et al. 2014) Finally, Dr. Figueroa and his research group showed blood pressure reduction and reduction of arterial stiffness with lower leg strength increase. With conventional exercise, these two elements are not necessarily correlated. This suggests that WBV can be a superior treatment for decreasing cardiovascular risk in postmenopausal hypertensive and pre-hypertensive women (2014), in addition to the previous populations studied. Unlike most WBV platforms, Power Plate moves in a tri-planar manner and has slight tip/pitch in response to movement maximising reflex engagement with increased safety. Power Plate has long been recognised as the world leader in WBV platforms. Dr. Arturo Figueroa and the Florida State University researchers chose Power Plate as the basis for their WBV/reflexive study and received no compensation from Performance Health Systems LLC, or any subsidiary.

Power Plate® for Pre-hypertension and Hypertension Treatment

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Trainer spotlight

‘OPS’ takes an up close and personal look at Peter McKee and his Rock Fitness Team. Peter is the founder and the brains behind Rock Fitness.

Ever since the age of 10, inspired by watching his Dad train, Peter loved to design and do different workouts and would experiment with different modalities of fitness that he would make his family and friends try out. Later, he excelled in rugby as a young athlete and later went on to represent professional teams in the UK and New Zealand.

Currently, Peter plays international rugby for Hong Kong and in addition likes to participate in CrossFit when he is not playing rugby. 

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pete

Pete completed a BSc Hons Degree in Sports Science and Development from U.W.I.C (now Cardiff Metropolitan, UK). Through his degree, his interest in the industry grew and he has gone on to take a wide variety of courses to expand his knowledge base. His expertise now extends through CrossFit, holistic nutrition, group & individual training, injury rehabilitation, strength and conditioning in elite level sports. Now Peter is coaching his passion and redirecting people on to a successful path with more fulfilled lives. This he does by achieving their maximum potential through his enthusiastic coaching in nutrition, lifestyle, mobility and strength.

josh mike

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�30NASM EXAM PROCEDURE

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NASM STUDY GUIDE

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NASM online specialist courses

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MIKKO, Hong Kong, China CEO

Expertise: Entrepreneurship and AsiaSports: Trail running & functional trainingFood: Leafy greens with fat.. heaps of fat!

As we have created this highly developed modern society, we have also created many severe global issues: polluted air, contamination of our seas, growing amount EMFs, and lethal influenzas – just to name a few. These issues, of course, lead to greater prevalence of health complications: cardiovascular diseases, obesity, cancer, ever increasing mental stress, Alzheimer’s disease, and chronic lung problems just to name a few. It’s clear to us that our current lifestyle is not sustainable anymore.

By studying our history we can see how we humans once lived in balance with the planet for thousands and thousands of years. We have always known how to ecologically thrive on this gorgeous little blue ball! By applying some of that ancient knowledge we can again live in harmony with nature. Obviously we can’t turn back time and all head to the caves again, but we can hand pick a few simple methods. Large changes are difficult to adapt to, but everyone can upgrade, add, or replace a few small things in their current daily routines with higher quality options. Food just happens to be one of the easiest elements to start with.

Combining the timeworn herbal knowledge with the needs of our modern urban lifestyle, Four Sigma Foods now brings to you some of the world’s oldest and time tested dietary solutions in a new simpler way. These real power foods are all killer, and no filler delivering thriving feelings despite all the contemporary personal challenges we might encounter daily.

Normal distribution is proven to be extremely accurate across several sciences, including natural sciences. When we compare the nutrient density of all known species, they also form a bell shape around the mean. When we look at the top edible species we notice that they are precisely four full standard deviations above the mean. In math terms this means that these foods are four sigma and that they are more nutritious than 99.9999% of their brothers and sisters. There’s absolutely no hate against the rest, but it does prove that these guys pack a punch.

After several years of personal experimenting our team got enough of using pills and super-foods that that are awkward to use and don’t create noticeable results. So we scratched our own itch! Now and in the future all our Four Sigma Foods products aim to hit the Triple E. We want to bring you super-simple health foods that deliver concrete results in an ecological way.

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TRX THE ORIGINAL AND THE BEST

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TECH DETOX

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Why Everyone Should Try A Tech Detox This WeekendBy Ami Height

Last weekend, I turned off my phone. And my computer. And my laptop. And the tablet. I said goodbye to emails, Twitter, Facebook, Instagram, texting, phone calls and Googling for 48 hours. Shocked? I was too, at first. So was everyone else.

What does it mean if we’re not connected? What if I can’t be reached? What if someone is trying to get a hold of me? What if I need to Yelp the location of the nearest taco place? For me, my reliance on my devices was starting to feel like too much. I noticed myself getting anxious and tense when I couldn’t check my phone, and was beginning to feel like responding to emails was my full-time job.

I needed a break. And the first gorgeous spring weekend of this year seemed like a great time to do it.

So what happened in those 48-hours of tech silence? I learned a few things:

1. It can wait.

Well, the world didn't end because I didn't reply to my emails immediately. In fact, Monday morning brought only 39-unread real emails and 64 newsletters/promotional ones. Not unmanageable, and certainly nothing urgent.

Because I so frequently find myself anxious about the number of emails in my inbox, and can often rate a day's success based on how many I've cleared, it's nice to be reminded that these are not the beginning and end of the world.

2. Without my phone, I noticed so much more about the people around me.

I watched a dad deftly manage his toddler’s demands at the store. I watched an elderly man eat his lunch on the train (and considerately clean up the floor beneath him before leaving). I had a conversation with a homeless fellow on the sidewalk, because I noticed him there and noticed the sadness on his face. He was fascinating.

3. Technology addiction is everywhere.

Have you paid attention to how tremendously reliant on these little rectangles we all seem to be? We sit in rows with our headphones in and thumbs a-typing, disengaged and disconnected. It was so strange to be an observer of something I am usually a part of.

4. Connecting with real people is so much more enjoyable than connecting with pixels.

The irony of being constantly connected actually disconnects us from the people immediately with us. Without the distraction of my phone, I had far more enjoyable conversations with my husband. We had two really great days together, playing tourists in our own city and building a fort in the living room. We connected in a way we couldn’t have had we both been distracted by our devices.

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5. Managing a phone these days is actually managing seven things at once.

Email, social media accounts, texting, phone calls ... Putting it aside for even a short period takes a lot off of your mind. Suddenly, I had far fewer things to worry about and way more time and brain space to be present, excited and flexible. Perhaps I have more free time in the week than I think.

6. I rely on Google for most things.

It means I don’t give myself enough opportunities to think for myself. Taking a break from consulting Google meant having to make educated guesses about everything from how long it would take me to run to midtown and back, to which train we should take to the Staten Island Ferry.

I'm by no means anti-technology. I am just grateful for this experience to separate from it for a little bit to see how it impacts my life. It's interesting to acknowledge that I found myself actively fighting the urge to check my phone while standing in line or waiting on the train. I know now that I don’t have to remove myself from the present moment to see what I might be missing. I can just be.

Here are my big takeaways from two tech-free days:

• I don't work for my phone. My phone works for me.

• I will commit to avoiding the use of my phone when walking and out in the world. I would rather engage with the world around me.

• I will schedule time to check Facebook and email, and it won't be around other people.

• I like myself (and my experience of being alive) quite a lot more when I don't feel obligated to being connected all the time.

So, consider scheduling taking a few days off from your devices. If I can do it, you can do it too!

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PUT YOURSELF IN THIS SPACE

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12 SIGNS YOU ARE OVERTRAINING BY JAMES DE MEDEIROS MENS FITNESS MAGAZINE

INSOMNIA OFTEN SICK

DEPRESSION INJURY INCREASE

INSATIABLE THIRST MUSCLE SORENESS

HALTERED PROGRESS PERSONALITY CHANGES LOWERED SELF-ESTEEM DECREASED MOTIVATION

LOSS OF CONCENTRATION ALTERED RESTING HEART RATE

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Being actively involved in the fitness industry for more than 30 years, as a FISAF Master trainer and international presenter, Wayne has presented 100’s of training sessions, lectures, Master Classes and workshops worldwide.

Having worked for Fitness Network In Australia (a prominent Fitness Education Company) Wayne moved to Hong Kong in 1998, currently working as Business Development and Education Manager for Optimum Performance Studio in Hong Kong. He is a key lecturer for Hong Kong University Fitness and Exercise Studies.

Having been fortunate to work with some of the most influential trainers in the business, even today, I strive to bring hope to the new trainers embarking on their quest to help  make the world a healthier place.  Being an educator comes with a great responsibility.

My philosophy is simple...

'I believe in the true essence of teaching, edification and a hands on approach, as it is only with the union of these two elements that true mastery of a skill is achievable.’

Wbznf

WEBSITE

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the editor

find me

Well there you have it the NEW ‘OPS’ ONLINE MAGAZINE.

These online magazines will, initially be launched every 1/4 on a seasonal basis with relevant themes and specials throughout each issue, this one obviously being summer.

I really hope that you enjoy the new format, it is something very close to my heart and something that I hope you can gain some pleasure and knowledge from.

You will be able to file them away for future reference and hopefully be able to use them as a valuable resource in days to come, and as new information comes to hand, there will be more and more valuable articles and information.

As with the OPS NEWS, I am always looking for people to contribute, if you know any good

articles or stories that you feel people would like to read, send them my way.

If you are Personal Trainer and you would like to get your name out there, please feel free to send me your details and I will gladly include them and your web page in an issue of OPS NEWS monthly or in the NEW ‘OPS’ ONLINE MAGAZINE.

‘Be good to yourself, cause nobody else has the power to make you happy’. George Michael-

Thanks for reading

Wbznf

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thanks for reading

‘Opening a book full of complicated terms makes your head spin around at first. That's why people like Andrew are so important. If I would have been home alone with this material I would have probably given up but he opened up complicated terms and injected this passion for the industry. A great trainer and a great course! Gave me some serious motivation to move on’!

What did you like most about this course? ‘The revelation of evolution in personal trainers trainings. Much more awareness and mindfulness involved...a better conscious effort to preventative healing’.

‘The trainers are friendly and professional, not to mention extremely knowledgeable and passionate about their work. Their passion just bursts out every session, from start to finish’.

‘Lots of information was delivered in a real positive and enthusiastic manner’

What you had to say about NASM CPT

have fun this summer

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OPTIMUM PERFORMANCE STUDIO

Summer Issue 2014

‘ops’

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quarterly online

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