Stunning Mirella Clark!! WBFF Pro!!

As you can tell from the pictures, Mirella is in pretty good shape. I first came across Mirella when she was Ultimate Performance being put through her paces by Nick Mitchell, cthe youtube clip if you want to see it.

I am of the opinion that girls should lift weights, no secret there, in fact I am of the opinion that they should all lift weights and do a lot less cardio. The proof is out there plain and clear to see and Mirella is walking, talking proof of how the ladies can look if they get some good coaching, sound nutrition advice and stick to the plan with some form of consistency. 

Please have a good read and let us know what you think. Please like and share both this article and Mirella's pages. Enjoy!!

Can you give us a bit of background about yourself and your personal training career?

My original career choice wasn't in fitness. I worked for a number of years in the Tourism Industry and the Health Service. My various roles from PA to Business Executive were interesting but often boring. I always felt I should be doing something more…making a difference! It was when I moved to London around 5 years ago that I realised my true passion and decided to follow my heart into the fitness industry. Having always been into fitness from a very early age, as well as adopting a healthy balanced approach to life, it made sense for me to be helping others do the same. There is nothing better than waking up each day and looking forward to going to work. 

You have just had a victory in the European championships, what category did you compete in? Did you enjoy it?

I competed in the 'Diva Fitness' category at the WBFF show in Denmark. I prepped for 13 weeks to get on stage and although hard at times, I wholeheartedly enjoyed the experience. I learned so much more about myself…how far I could push, the discipline, the focus. It was tough both mentally and physically at times and I did suffer from severe low moods. But I had set myself the challenge and I had to keep my eyes on the prize. I had to get up on that stage knowing that I had given it my all and no matter what happened, there was nothing else I could have done to improve. The hard work did pay off and I won 1st place and was award a Pro Card too. 

What did a day in the 2 weeks prior to the contest look like?

It was sheer mayhem! I returned to the UK (i've been working out in Abu Dhabi) with just 2 weeks to go before the competition. I had stage walking lessons with my coach, photo shoots, training, catch ups with friends, as well as my usual online work to juggle. It was as if my feet didn't even touch the ground! It was hard to get all my meals in around all the rushing around. The last week before the competition was 'depletion week'…which involved cutting out the carbs and water-loading. I was a pretty tough week but as I was so busy, there wasn't really time to think about it. 

What about on the day?

The day of the competition was amazing and so much fun! We had the 'pre-judging' show in the morning, so after tanning, hair and make-up, and carbing up on rice cakes and chocolate spread (such a treat after 13 weeks strict nutrition!), it was time for the first T-walk. Then back in the evening for the main event. The dehydration from cutting water was the hardest part of the final stages of prep. Being thirsty is so much worse than being hungry. Still, the atmosphere back stage made me forget all about my want for water. Although it was an extremely long day, once it was over, I wanted to go back and do it all over again. 

Who coached you?

Tom Brazier, of Total Body Conditioning, is my coach. He will also be prepping me for The Worlds in Vegas. He is a great coach, highly knowledgable and expertise second to none. 

What did you find most difficult in the lead up to the competition?

The low moods. I started supplementing with 5-HTP halfway through my prep as I just couldn't pick myself up. It really did help. There were times I was hungry but I knew it was all part of the progress so kept my focus. I'm very disciplined when I want to be. As I mentioned previously, the water cut and subsequent dehydration was the worst part overall. 

What’s next for you competition-wise?

The WBFF Worlds in Vegas this coming August. This is where I will compete with the WBFF Pros…the Best of the Best. I'm very excited about doing another competition and meeting some more great athletes at the show. 

Most females wanting to get into your kind of condition usually struggle to get really lean. What would be your five top training tips for them?

- Cut down on cardio

- Lift weights

- Lift heavy

- Train smarter

- No matter how hard you push yourself, someone can always push you harder…invest in a Personal Trainer

And top five nutrition tips?

- Living in a constant calorie deficit is not the way to get lean, sustain it and stay healthy. It can take time, don't damage your health in the process. 

- Don't cut out all macros…get a good balance of carbs, proteins and fats that work for you

- Drink plenty of water

- Eat more protein

- Fats won't make you fat!

Where do you currently work? And do you have a specialty?

I have worked between Abu Dhabi and London for the last 12 months, training a lovely bunch of women…'ladies of leisure', and VIPs. I also do online training. My speciality is training women…fat loss and body composition, and I now also hope to take women through competition preparation to get on stage. Women are different to men…we are emotional creatures and a sympathetic approach is needed. Most of the ladies I see tell me I am an inspiration to them and it spurs them on to train harder and eat better. Hearing things like this make what i do all the more worthwhile. I can relate to women and the challenges and battles we often face with our bodies. 

What is your method? How do assess your client’s needs?

I like to learn as much as I can about their history…medical, history, personal, etc, to get a better picture of who i'm working with. I make general assessment through biosignature analysis (skinfold measurements), health/lifestyle questions, food diaries. Also, posture and general fitness. I will look at what the client wants to achieve, and how we can fit this around their lifestyle to come up with a reasonable goal(s). 

Do you deal with all aspects of your clients? Nutrition, Training, Psychological? Or do you refer out for different elements of the approach?

If it is something I can't deal with myself, or that involves a different level of expertise, I will refer out. 

What do you say to clients/athletes who aren’t making progress as quickly as they would expect?

Progress takes time and should take into consideration many variables…general health, hormones, lifestyle, sleep patterns, stress levels, diet, genetics. Nutrition is key but there can be underlying reasons why a client may not be getting in shape as fast as they'd like. The most common question I get asked (and probably what most professionals in this field get asked) is "how long will it take for me to reach my goal?". It's the same as asking "how long is a piece of string?". There is no easy way of answering that. Everyone is different. Take the long road to achieving your goals and your body will thank you for it. Never compromise health over aesthetics. 

Who are the top 5 experts in fitness and strength that have had a direct impact on your training and nutrition style?

Here are the first 5 I have pulled from the top of my head, but to be honest there are far too many to mention who I feel have expertise in various areas...

Charles Poliquin

Derek Woodske

Francine Savard

Layne Norton

Joseph Agu

Huge thank you to Mirella for answering the questions and taking time out of her busy and hectic schedule, I think you'll agree that Mirella is going places in the industry. We wish her the best of luck in Vegas and hope she is as successful as she was in Denmark!

Last one:

What’s the motto you live by….

A few that I like...

#fitchickslift

Wake up with determination, go to bed with satisfaction

Strive for progress, not perfection

Clear your mind of can't

FB athletes page: http://www.youtube.com/watch?v=IRLUVVa3IXI

FB profile page: https://www.facebook.com/mirella.clark

Twitter: https://twitter.com/mirellaclark

Here it is the wonderful Kelly Dessington, South African trainer and athlete!

Let me introduce one of the finest trainers in South Africa... Kelly Dessington! Not only is she a great trainer but she's also STRONG! She holds 3 South African records for powerlifting... not something you would say she does by her looks. As the saying goes... 'STRONG IS SEXY'!

 Can you give us a bit of background about you and your business?

I returned to South Africa 2,5 years ago after 7 years abroad to be closer to my family and pursue a  lifestyle that I missed when I was in London. I was a late starter as far as my athletic career goes; I only started training at the age of 26, but it very quickly became not only a lifestyle but something I was passionate about.  After about a year in South Africa, we recognized a gap for the type of facility that was very popular in the UK but which hadn’t really taken off here as yet; something that offered a very personalized service, dealt with all aspects of wellness and not just training. So in February last year I completed my level 1 & 2 PICP certifications and started my new career as a gym owner and coach.

What’s your inspiration for doing what you do?

I’m inspired by the people I work with on a daily basis, the ones that show up for every training session, that show commitment and drive to achieve their goals, and the changes I see in them. Obviously the physical changes because that’s my ‘job’, but to see people’s confidence grow is hugely rewarding.

How did you get into it?

I spent years working in the corporate world, with my passion for strength training being something I did on the side, lunch hour.. after work.. but the more I learned and progressed in my own training, the more people would ask for advice and help with their training and nutrition and the more I helped others I realized how much I enjoyed helping people improve the quality of their lives with the tools I used myself. 

What’s the most important factor in your own development as a professional?

To keep learning; continuous research and new developments mean what we do is ever evolving and it’s important to stay ahead so that what I offer my clients is the best service possible, but also to keep focus on the basics, the methods that have been around forever, that have been proven to work.

Who is your clientele?

I work with various client types; I see a couple of  students/athletes whose focus is primarily strength and conditioning, but the majority of my clients are those wanting to change their bodies.

How do assess your client’s needs?

Understanding the clients goals is always the first step. Initial assessments include body fat measurements, nutrition consultations and programming.

Where do you go from there?

We do some work! Everyone is different and the best way to figure out what makes them tick is to throw them into a workout and make them sweat.

Do you deal with all aspects of your clients? Nutrition, Training, Psychological?

Yes, they are intrinsically linked and you can rarely make progress in one without addressing the other.

What do you say to clients/athletes who aren’t making progress as quickly as they would expect?

I always try to set realistic expectations from the start, but without dampening enthusiasm. Encouragement and honesty usually go a long way.  For someone who isn’t training hard or following the nutrition protocols it’s as simple as making them understand that.  Sometimes it’s easy to fool ourselves into thinking we’re doing 90% when in actual fact it’s only 60% so for a lot of people, it’s making them realize the difference. For someone who is doing 100% and is still not  making progress, there is usually an underlying problem in which case I’d advise for blood tests. This really is the exception though as the majority of clients see significant changes with training, healthy diet and supplements.  

What do you think is the biggest mistake females make generally when training?

Women are still shying away from lifting heavy weights and strength training in exchange for hours spent doing traditional cardio.

Who are your favorite top 5 experts in fitness and strength in the world?

There are so many experts that specialize in different areas that I can honestly say I don’t have a top 5…  if anyone has influenced my training styles and knowledge it’s the coaches I’ve had the pleasure of working with, the ones I’ve trained with or been trained by, that have programmed for me, and shared their knowledge and experience.

What are your top 5 nutrition tips for females looking for a lean physique?

Drink more water, eat more protein, eat more good fats, eat more vegetables, don’t replace one bad thing with another because it’s the lesser of the two evils… learn to do without it!

Your favorite 5 exercises?

Chin ups, Deadlifts, Squats, GHR’s, Power cleans

What’s your training split at the moment?

I’ve just started a hypertrophy phase; 4dpw with 2 upper and 2 lower days.

Kelly hitting an 88kg chin up!

What’s your go to program, the one that you really look forward to programming into your year?

Strength –whenever I’m working with 5RM’s or less.

Top 5 tips for ensuring results?

Show up, work hard, eat well, be consistent.

What is the personal training scene like in SA?

Probably about 10 years behind the UK and US and still commercial gym based where you can pretty much do a weekend course and become a personal trainer, but we are starting to see a movement towards more personalized ‘lifestyle’ services

What’s next for you and your business?

Keep learning, keep growing, keep improving!

If you would like to get in touch with Kelly, here are all the ways you can contact her!

You can contact me via Facebook https://www.facebook.com/KellyCrushes

My blog http://girlcancrush.wordpress.com/

My gym www.progressiveedgeperformance.com

88kg weighted chins http://www.youtube.com/watch?v=DZDJJ3pQYuk

What’s the motto you live by….

When you want something, all the universe conspires in helping you to achieve it.

Interview series for Good Friday, the lovely Sally Matterson

Today on the OC Fitness Interview Series we have yet another Aussie female trainer, Sally Matterson. I came across Sally's work after following Clean Health out in Sydney and was impressed by her work ethic and online presence in the social media scene. She always puts out useful information, walks the talk and I think you will find this interview one of our best! 

Walks the talk...

Can you give us a bit of background about you and your business?

I started in the industry a little over 10 years ago now and have developed training systems that encompass my 10 yrs of experience. I have experienced what works & what doesn’t and have literally seen hundreds of bodies transformed before my eyes using these training systems.

My business is located out of one of the most reputable fitness franchises in Australia, Anytime Fitness and I have used the opportunity to grow these systems by having a team of trainers that can implement them. This has been an awesome venture as now I can touch and educate a greater amount of people to train and eat the right way and not waste their time in the gym.

What’s your inspiration for doing what you do?

Well let’s start by telling you the day I had – I had 6 re-assessments today and the total weight loss between them was 27 kgs along with 29% Body fat.

Is that enough inspiration!? I love helping people and I could not think of a better job than being someone’s guide to better health.

How did you get into it?

After always being fit and healthy as a kid I came to Sydney from the country in pursuit of a big dream in fashion.

I realised that I was the most stressed out, unhappy and unhealthy I had ever been in my life and I knew to get happy again I needed to get fit. From that moment on fitness not fashion was the ultimate career for me. Although funnily enough I am looking at producing a line of fitnesswear in the near future so it’s amazing how some things in life can work their way around when the timing is right. 

What’s the most important factor in your own development as a professional?

To continually expand my knowledge, research and education. To be able to pass this onto to other trainers and more importantly to the greater community is my ultimate goal as a Personal Trainer. I want to bridge the gap between ”fitness model or bodysculpting” and “average gym goer” who is looking to change their body shape for the better

Who is your clientele?

I feel we deal with a niche clientele. Sure we can help someone that is overweight or obese and they will get an awesome result following our principles however our systems are a lot more cutting edge than just the calories in calories out combined with thrashing yourself on the treadmill mentality.

I see the brand SMPT as a lot more cutting edge than this. We can take a female or male that is in reasonable shape and make them look exceptional! Now that is what we are about! Actors, media personalities, models, presenters, singers and athletes have all used our systems and been very happy with the change to fitness and physique.

Sallys first comp vs now...

What is your method? How do assess your client’s needs?

Goals are the first thing we address, which for most is to feel better and look better.  Then we undergo an assessment that covers nutrition, programming and bodyfat to lean muscle ratio. The whole package to ensure their needs are being meet.

Ongoing support through forums and online coaching are also available.

Where do you go from there?

I am developing our brand to have more online activity. I recently had enquires from Germany and most recently Canada so I need to help these people achieve their goals also. The only way is to make the programming and nutrition aspects as interactive as possible through the use of presenting to camera.

Do you deal with all aspects of your clients? Nutrition, Training, Psychological?

Absolutely. We find sometimes the head is the thing that stops us the most from achieving our goals. We regularly assess or clients goals to make sure they are staying on track.

Training session out of Clean Health in Australia.

What do you say to clients/athletes who aren’t making progress as quickly as they would expect?

Be encouraged to keep going. Things do not happen overnight but if they stick to plan it will! If you have had years of incorrect training and nutrition it takes a long time to undo these things.

A lot of people say I want to look like you”” and I say ”be careful what you wish for” in other words it is hard work there are no short cuts and it takes years to get good muscle development that’s why it needs to be a lifestyle change. But if you are determined to change the results will follow.

Do you specialize in a particular area?

6 & 12 Week Body Transformations

What do you think is the biggest mistake females make generally when embarking on their quest to a bikini body?

Doing endless cardio and not enough resistance training that will really change your body shape

Who are your favorite top 5 experts in fitness and strength in the world?

Charles Poliquin the foundations of our systems are built a lot on Poliquins principles. Very well researched and you only have to put them into practice to know they work.

Daine Mcdonald (my old coach and director of Clean Health a mentor of mine who has taught me a lot about the business and training)

Amanda Latona Not sure of her expertise but damn I want her booty!

Michelle Bridges for her ability to impact a nation, her content is very mainstream but it has helped a lot of overweight people find health again which at the end of the day is what’s most important

CT Fletcher is a motivational personal trainer with tough love. His content is brilliant.

What are your top 5 nutrition tips for females looking for a lean physique?

Find out how much protein you should be eating

Invest the money in pharmaceutical grade supplementation that helps with stress and aid detoxification

Dark leafy greens

Eat good Fat to burn Fat

Enjoy your rewards when you have them!

Sally's explanation of Biosignature, a great tool for fat loss or muscle mass gains.

Your favorite 5 exercises?

Deadlift, Front Squat, Split Squat, Chin Ups and Behind the neck Shoulder Press

Top 5 tips for ensuring results?

Muscle Activation with correct technique – the 2 go in hand!

Correct Nutrition & supplementation

Correct Programming

And the right attitude!

How could big conglomerate gyms of today improve?

More FREE advice on how to lose fat! I hate people wasting their time and I am passionate about getting the truth out there!

What’s next for you and your business?

As above online development

I am developing our brand to have more online activity. I recently had enquires from Germany and most recently Canada so I need to help these people achieve their goals also. The only way is to make the programming and nutrition aspects as interactive as possible through the use of presenting to camera.

Last one:

What’s the motto you live by….

“Make lifting become your healthy addiction and watch your body shape change”

Thanks so much for reading guys and girls, hopefully Sally's interview will inspire you and has give you more information with which to use! 

Also if you have watched Sally's explanation on Biosignature we offer this service too at OC Fitness, just drop us an email ollie@ocfitness.co.uk and we'll sort out a consult!

Heres Sally's links

https://www.facebook.com/pages/Sally-Matterson-Personal-Trainer-Fitness-Model-Competitor/171896479532909#

http://www.youtube.com/user/SallyMattersonPT?feature=mhee

https://twitter.com/sallymatterson

Interview series continues with Olympic Weightlifting Coach Marius Hardiman of OXP!

You requested, so I shall deliver.

Recently on the facebook page I asked who people would want interviewed on the Interview Series. Well here we have ex-commonwealth weightlifter and owner of Oxford Powersports (OXP), a weighlifting club on the outskirts of Oxford. With the Olympics last summer the sport of weightlifting got a good amount of coverage, hopefully more clubs like this will spring up with quality coaches and quality equipment. Head coach Marius Hardiman answers some questions with regards to his views on training.

WHAT WOULD YOU SAY IS THE MOST IMPORTANT ASPECT OF TRAINING FOR AN ASPIRING YOUNG SPORTSMAN?

I would say to work on excellent technique (I am presuming these are under 16s O)

The best lifters from my sport had extremely good technical coaches,  were loaded up later rather than too soon. Many lifters were stronger but lost to the top lifters through technique and consistency built from patient coaching.

WHAT DO YOU THINK MOST YOUTH TRANIEES COULD WORK ON TO GET THEM NOTICED AT THERE GIVEN SPORTS?

The things that stand out to me is someone listening, being consistently at training, work rate is always noticed, work away from the coaching environment even if it is mobility, rehab, extra kicking or fitness. Most players have an off season, I would expect base fitness to be maintained during that time. Any injury would be also sorted out.

My lifters are always with me so they don’t get an off season, I can monitor recuperation constantly. I spend most of my time holding them back to be honest. They all try to train to hard for long periods, it’s important to recover.

DO YOU THINK YOUTH DEVELOPMENT HAS COME ON IN THE LAST 5 YEARS?

Definitely, there are a lot more opportunities to learn and train now. It has become more of a problem to get the right coach these days. Talent identification has become the norm (LTAD)

So many years of science in sport that has reached even grass roots now.

Years ago if you didn’t live in the right area you would not have access to sport like you do now.

Enough said...

YOU ARE HEAVILY INVOLVED WITH YOUTH DEVELOPMENT IN OXFORDSHIRE, WHAT IS THE BIGGEST HURDLE MOST YOUTH TRANIEES HAVE TO OVERCOME?

I think affording to seek proper coaching is a problem, also as I have said, finding that coach that can fulfill your aspirations. Also a lot of commercial nonsense going on under the guise of sport, you have to find somewhere you don’t outgrow too quickly.

WHAT NUTRITIONAL ADVICE DO YOU HAVE FOR YOUNG PLAYERS OR DO YOU HAVE SOMEONE YOU SEND THEM TO?

I never watched my diet too closely, I ate clean with plenty of meat and potatoes. Porridge was a favourite pre comp/match fuel.

Nowadays I would send people elsewhere for diet advice, too complicated for me, I find it a completely different subject to what I do.

FOR THOSE THAT DON’T KNOW WHAT SPORTS HAVE YOU COMPETED IN?

I played County Cricket and County Football, then Olympic Weightlifting for most of my years. I played American Football for a very short period then went to rugby which I thought was way better. I also had trials for the GB Bobsleigh team.

I now race MX and have competed in Downhill Mountainbiking, I also ride Snowboards for winter leisure.

YOU COMPETED A WHILE AGO HAS YOUR SPORT CHANGED SINCE YOU ‘RETIRED’?

I retired in 2002, sport has changed quite a bit. I think there are more pathways created, there is more low level funding.

Your opportunities have increased but so have the targets you need to reach.

I just could resist! Maz back in the day.

WHO WOULD YOU SAY IS THE MOST INFLUENCIAL PERSON IN DEVELOPING YOUR TRAINING METHODS?

My coach Eddie Saxton would use old methodology and new, he was thought of as unconventional sometimes.

I read Zatsiorskies “periodization of strength training” which I found to be the most useful of a pile of books. It was the one I would refer to first, I would recommend that for understanding how to place your training in a cycle to maintain motivation and energy. It is from the soviet Union training methodology, as early as the 60s (all scientific).

HOW SHOULD YOUNG PEOPLE TRAIN? BASICS FIRST AND BUILD OR COMPLEX EXERCISES AND WORK BACKWARDS?

I think technique (basics) first, then build on complexity. Be good at simple things. Too often I see people doing complex things when the simple stuff will suffice. Looking on the internet is not always best, what works for one athlete is not necessarily good for you, in fact I quite often see people doing stuff and they don’t know why they are doing it.

WHAT IS THE MOST UNDERUSED TRAINING METHODS IN YOUR VIEW?

Olympic lifting without doubt, which brings so much to a player and has the most efficient carryover to anysport.

Plyometrics is also underused.

HOW IMPORTANT IS FLEXIBILITY?

So important, inflexibility can result in injury, it hinders speed and strength. Think of how powerful and quick gymnasts are. In sport you are going to get injured at some point, you don’t want to be already struggling with mobility.

WHO HAS THE BEST WORK ETHIC OF ANY KID YOU HAVE TRAINED?

Eddie Church, bought to me having failed the “fast” test at Wasps. Trained every session hard, ate correctly, ran outside of rugby training. In the 6 weeks we had between his retest at Wasps he broke his arm. He still got to within 3 points of passing the “fast” test. A retest was set 6 weeks later in consideration of his arm. He passed with one of the highest scores ever.

WHAT WOULD YOU SAY IS THE KEY TO MAKING PROGRESS IN TRAINING?

Listen, work hard with quality, rest. They are all as important as each other.

YOU HAVE ONE TRAINING SESSION IN THE GYM… WHATS IT GOING TO BE?

Back squats

Snatch from hang

Power clean

Power jerk

Snatch pulls

MOTTO'S TO LIVE BY?

Your career is short believe me, give it everything, listen to everything.

 An old lifter once said to me “you are a long time retired” it’s true.

Train smart.

Thanks Maz, if you should want quality Olympic Lifting in Oxfordshire i suggest you get yourself down to OXP! Here are all the details you need:

http://www.oxfordpowersports.co.uk

Facebook Page:
https://www.facebook.com/pages/Oxford-Powersports/383644201654420?fref=ts

OC

Interview Series Continues with Jean-Claude V....

Ahhh so i tricked you, it's not Jean-Claude Van-Damme but it's the next best Jean-Claude that i can think of!

 I first met Jean-Claude Vacassin on the Body Development Mentorship program, run by owner Tom Crudgingdon. We both were obviously there to learn from a guy who has been in the industry for 20+ years who has amassed a huge amount of knowledge. 

The great thing about these sort of mentorships is you get to train with like minded individuals looking to improve not only their own physique but pick up new/ old knowledge to utilise in their own program design to get their clients results faster and with more variety. On the mentorship you train multiple times a day with these other trainers, you make a vibe in those sessions like no other and I was immediately impressed with Jean-C’s work ethic, knowledge and motivation. Jean-C is owner and head trainer at W10 in London, a fantastic semi-private training facility with results flowing from every trainer and client. His knowledge is fantastic and if you get a chance to get to W10 please try out their different approach to the personal training industry!

JC owner and trainer at W10 Performance.

Can you give us a bit of background about you and your business?

I’ve been in the industry twelve years or so, previously having a short stint doing a corporate job, which wasn’t for me.  The first ten years or so I spent doing as many hours of learning and actually training as many people as I could (I did lots of both), before opening W10 three years ago.  

W10 is what we refer to as a personal training gym.  My aim was to bridge the gap between mainstream health clubs (which I have an aversion to) and traditional spit and sawdust gyms (which I enjoy training in).  People generally have a straight choice between the two, both of which I feel are missing something, and I wanted to provide a hybrid of both. 

What’s your inspiration for doing what you do?

Honestly, now, it’s my two children.  I do recognize how cheesy and clichéd that answer is, but if nothing else comes of my time doing what I’m doing, at the very least I’ll be able to pass down some solid education and beliefs about health and fitness to my kids.  From a broader perspective, I also wholeheartedly believe that if we can positively influence others around us to live better we will live in a healthier and happier community.

What’s the most important factor in your own development as a professional?

My own continued learning and interaction with people whom I learn from and who challenge me.  I also continue to apply and re-experiment with everything I learn.

Who is your clientele?

Most of our clients are regular folk who want to ‘get into shape’.   The rest are personal trainers and the odd (a description which applies to most of our lot!) person in the public eye.  The majority of our members come to us with general health and/or body composition goals.   We don’t necessarily promote ourselves as a rapid body transformation gym (although we do some of that stuff) so most of our members are long term folk who I think it’s fair to say are much fitter, stronger and healthier than your average gym goer. 

What is your method?

Methods and systems drive me mad if I’m honest, they are polluting the industry.  I understand that we all need to make a living out of this and that that requires a degree of self promotion and a need to try and differentiate one’s self in a competitive market, but most people’s systems and methods (there are exceptions) are of load of PR driven bollocks.  You cannot apply the same ‘system’ to everyone for every goal, it doesn’t work like that unfortunately, you have to use the best training and nutritional approach for the person and their goals at a given time. 

For the most part we use a conjugate training approach.   Most of our members train two to four times per week and are after fat loss and general fitness.  A typical workout would include movement prep work, some strength training, into some more volume based assistance/corrective/prehab work.  We might then finish with some metabolic conditioning.  The time we dedicate to each would depend on the person and their goals.

How do assess your clients’ needs?

We evaluate all of our clients.  What we do is simple, but it’s effective.  We use a fairly sophisticated body composition testing system and we take postural photographs.  We might also do circumference measurements.  We then do a basic length/tension evaluation, an overhead squat assessment and a gym based movement assessment looking at ability to squat, split squat, push, pull, bend and basic core stability.  If we find anything that we’re not sure about, or if someone has acute pain, we always refer out to our chiropractic partner who will screen and/or scan at a deeper level.

My feeling on evaluations is that most people do them because it’s ‘what trainers do’, but it doesn’t actually have any bearing on how they programme for people, which strikes me as a bit of a waste of everyone’s time.  There’s too much intellectual masturbation that goes on in this area (I’ve been there), but in reality ‘more’ rarely improves the experience or outcomes for a healthy client. 

The longer you work at this, the easier it is to evaluate people.  There is an argument for simply using training as the evaluation.

Do you deal with all aspects of your clients? Nutrition, Training, Psychological?

I think any successful personal trainer needs to offer a 360 service if they want to be successful, which does involve training, nutrition and psychology.  However, we also need to recognize what our limitations are and how far our scope of practice extends.

We work with training and nutrition and do our best to educate, influence and openly and honestly communicate with the people we work with.  Beyond this, we have a functional medicine practitioner who can look at nutrition and diagnostics to a deeper level and a chiropractor who helps us with physical aspects.  Psychology might be the most important part of the whole thing.  My perception (and our member results suggest) that we do a pretty good job in this area, although perhaps there is a place for behavioral change specialists in the personal training industry.

W10 Gym

What do you say to clients/athletes who aren’t making progress as quickly as they would expect?

The most important part of any trainer/gym and client/member relationship is setting expectations.  All too often people do not align their behaviors to their goals.   We’re very clear about what people can/should expect given the time they have available and what they’re actually prepared to do.  We do this visually with our ‘six pack spectrum’ and our ‘get slim spectrum’ (essentially the same thing), which helps hugely.  If you’re not prepared to change you behaviors, you have to modify your goals or expectations.

How do you deal with clients who are not motivated when they come to train?

We either turn them around and show them back out the door or we give them an ‘extended’ warm up (think airdyne + burpee pyramids), depending on the reason that they are lacking motivation. 

Who are the top 5 experts in fitness and strength in the world?

Difficult to say definitively as there are so many different areas and people whom you can take bits from. 

What are your top 5 nutrition tips?

We all know the basics right, but working with regular folk we never seem to need to stop re-emphasizing these.  Stay hydrated, eat nutrient dense foods, get adequate fibre, get adequate protein, limit or eliminate wheat.  At a base level we keep things simple, as that’s all that most people need, but we do enjoy delving into more involved nutritional programmes when appropriate. 

Rest period before the next set!

Top 5 tips for results?

Make a firm commitment, have a clear goal(s), immerse yourself in a solid support network, involve a good coach, and stick to the programme.

Do you specialize in a particular area?

We specialize in helping people get the results that they want from their programme.  This means something different to everyone but we definitely help people meet their expectations.

One of the elements of our industry that we believe to be underdeveloped is proper youth training - do you train younger members of the public?

We train a few young people.  With younger athletes we focus on developing quality movement and technique, whilst doing the best we can to convince them the nutrition and recovery are as important as training!  With young people in general I thing that the key is in education, which I firmly believe starts with us as parents.  Young people will adopt beliefs and behaviors and whatever we are trying to instill in them needs to be an extension of the example they are set. 

What would say is the most important factor in training the youth?

Education.

What is wrong with the big conglomerate gyms of today?

Where do I start?  Every aspect of these places is top notch, except that is for the actual gym.  There are exceptions, but my experience for the most part is that the training culture and training standards lag far behind those of small independent set ups.  The bottom line is that as soon as your reason for doing this becomes about the bottom line, you are very unlikely to deliver on the training and results front.  A successful training business has to be built on a passion for what you do.

What’s next for you and your company?

We’re in the process of trying to finalize a move to bigger premises, which we’re hoping will become a reality later this year.  We’re also setting up a community based social enterprise project, which we’re hoping will raise awareness of exercise and healthy living in our community, something we’re very excited about.  Beyond that, let’s see!

For more information about W10 visit their website:

www.w10performance.com

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