STA-Swimming Teachers Association
STA-Swimming Teachers Association
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Health Club Management

Health Club Management

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UNITING THE WORLD OF FITNESS
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Health Club Management

Health Club Management

Product news

Optimum Nutrition announces 2017 Gold Standard Fitness Awards

Optimum Nutrition is proud to announce that the Gold Standard Fitness Awards returns for 2017 to acknowledge the outstanding work and commitment of fitness professionals all over the country. This is the second year Optimum Nutrition will host the Awards, following on from a successful launch in 2016 which saw outstanding talent recognised at the event.

Janine George, who was named Fitness Instructor of the Year 2017 said: “The Awards are a very exciting opportunity for fitness professionals like me to be recognised. Since receiving the Award last year, I have had the opportunity to be profiled in various fitness magazines and work with Optimum Nutrition on events, content opportunities and have seen my social channels grow. It’s been a lot of fun being part of it all.”

Janine was recognised for effectively executing energetic and inspiring group fitness classes at popular London gyms for her famous MetaBurn sessions. Members continue to return to her classes as she constantly challenges them, providing variation with her training methods.

So what does a day in the life of an award winning instructor look like? Here’s Janine’s daily diary!

5:30am – Wake up

The first thing I do is drink 500ml water - not having consumed any food or drink after a long sleep will leave you quite dehydrated; so once I have downed at least a pint of water I feel fully awake and alert.

Our body repairs itself during sleep, balancing hormones and replenishing energy. Toxins and waste materials are also released and need to be flushed out.

I then eat a banana (the potassium helps relieve muscle soreness, contains fibre and curbs hunger) and I take multivitamins. Vitamins and minerals are normally found in food sources, but as I am on the go a lot, I like to know that I'm achieving my daily quota.

I'll also have an Optimum Nutrition Hydro Whey shake with water. The hydrolyzed whey protein is a broken-down version of whey that's fast digesting and supports muscle growth and maintenance. It's best taken in the morning, before workouts and immediately after workouts, as the hard working muscles will benefit the most and recover quicker.

I've noticed that a good whey supplement is very helpful in keeping my energy levels up, especially during training and also contains a good source of amino acids; which help to support my muscle growth.

7:15-8:00am – Teaching MetaBurn at Third Space

This high-intensity metabolic conditioning workout uses a mix of upper and lower body exercises combined with cardio intervals designed to overload the muscles and tax your cardiovascular system, for a super-toned physique.

Weight based work and compound power moves are all incorporated to help build a lean and strong body. Burn it, firm it.

500ml water during class

MetaBurn is a demanding class; physically and mentally it’s ‘go, go, go’. I feed off the energy that members exude and am coaching and cueing throughout.

At the end of every 45-minute session I feel like I have emptied my tank and need a few minutes to catch myself.

Quite often I perform some of the moves for camaraderie and 9 times out of 10, my muscles are screaming out too. When this happens I ensure that I have magnesium flake baths in the evenings (a body with sufficient magnesium will be more supple, resist fatigue and will be able to repair itself better).

8:00am – Breakfast

3-4 scrambled eggs; 2 handfuls of spinach; 1 salmon fillet; 1 slice of brown toast; black coffee, no sugar.

Food is fuel so I ensure that whatever I eat serves a purpose. I prefer to eat this meal for breakfast as it's rich in protein - around 47g, carbs 19g and fat 27g.

Depending on how I feel on any particular day, I may add an extra slice of toast; especially if I know I’m going to be very active through the day.

Typically I’ll drink no more than 2 cups of coffee a day; the amount I consume will depend on the planned training session. I won't touch any coffee if I drink a pre-workout shake on days that I train, as it contains caffeine.

8:30-11:30am

Business administration, follow up emails, telephone calls, class planning and goal setting – SMART (Specific, Measurable, Attainable, Relevant, Time).

This helps me prioritise my weekly tasks and the vision that I have for myself in the future. I can quite easily get distracted, and a full day can usually feel like I am fighting fires and multitasking from morning till night. It is also a useful way to stay motivated and to track progress.

12:15pm-1pm – Teaching legs, glutes and abs

Tone up, firm up and burn fat for a lean and strong lower body and abs.

500ml water during class

I don't feel that I am delivering the best class experience unless I get stuck in. I usually complete 4-5 reps to set the tone and then continue coaching.

1pm – Snack

Handful of almonds or Opti Lean Whey Bar

If I want to get a training session in, it's best that I don't eat anything too heavy at this time. Protein or a protein with a healthy fat snack will help direct the body to fat stores for energy during my workout and prevent muscle loss and slow digestion to prevent hunger during my workout.

1:15pm-3:15pm – My own specified training

Third Space is pretty quiet at this time so I have free reign of all the equipment on the gym floor.

I take an Optimum Nutrition Gold Standard BCAA Train & Sustain during training.

Branched Chain Amino Acids are made up of 3 essential amino acids; leucine, isoleucine and valine. They are easy to digest and therefore reach the muscles quickly. This drink helps during intense training periods and reduces tiredness.

My training usually consists of legs and glutes reps, squats, kettlebell lunges - kettlebell training teaches the body to contend with a constantly changing centre of gravity while helping you to develop a strong grip.

When I want the extra burn, I'll do a finisher - 10 rounds of interval sprints:-

30 seconds speed 14mph-19mph, incline 0.5 per cent; 30 seconds recovery; repeat x 10

Through alternating the levels of intensity, low and high bursts, this is a very efficient workout. The body will work harder than when doing steady state cardio in the same time frame.

3:30pm – Afternoon meal

Another Optimum Nutrition Hydro Whey shake; brown rice; chargrilled chicken; spinach; cabbage; lettuce; 500ml water. This is around 430 Calories.

It's crucial to eat a good quality meal after training if you expect to make a difference to your performance and physique. Proteins and carbohydrates help to fuel the muscles for growth. Amino acids and glycogen (sugar) which have been lost during training will need to be replaced.

4:10pm-5:40pm – Personal training session

Fitness session with a 7 and 10-year-old – home visits or activities in the park.

It is important that children are motivated from a young age to be active; building strength, coordination and confidence. Most children will enjoy fitness as long as its fun. Some parents hire me due to concerns about their child's weight and want to incorporate as much strength (using resistance bands) cardio and stretching into their child's lifestyle at dedicated times every week.

6pm Snack - banana and almonds

6:15pm-7pm Teaching legs, glutes, abs

Tone up, firm up and burn fat for a lean and strong lower body and abs.

500ml water during class

7:05-7:50pm Teaching MetaBurn

500ml water during class

By now I just want to be quiet and take my time to eventually wrap up my day. This is when I would love to be carried all the way home.

8:10pm-8:40pm Unwind

Depending on my mood at the end of the day I may opt to sit in the steam/sauna for 20mins or head straight home for a magnesium flake bath.

It's so important to unwind and relax to decrease blood pressure and relieve stress. If you do not take this element seriously you can find yourself becoming both mentally and physically tense.

750ml water

8:45pm Snack

Carrots and humus; dried mangoes - these snacks are quick to buy when leaving the gym and can be easily consumed when travelling home on the train. It curbs my appetite until I reach home for dinner. The calories are roughly 400 calories but as I am still active and continue to drink water I am good with this.

9:30pm – Dinner

Grilled chicken or salmon, green beans and sweet potatoes, with 500ml water

I go through phases where I'll consume lots of fish or a lot of meat, it also depends how hungry I am and the duration I am prepared to wait for my food. Salmon is great grilled and I bake the sweet potatoes at the same time; which takes max 40mins. I love the taste of green beans so it's a bonus to be fuelled with more potassium.

11:30pm – Midnight snack

Optimum Nutrition Gold Standard Casein - Casein is a high quality protein but is digested slower than whey, so it supplies the body with small amounts of protein for longer periods of time and therefore best taken before sleep. It supports muscle growth and maintenance. Casein comes in powder form, I mix it with 300ml water.

I also take my omega oils (3, 6 and 9) at night as research has shown that our body's circadian rhythm influences our hormonal balance and the body's ability to absorb these supplements, improving health conditions the next day. Omega 3,6,7,9 contribute to a healthy heart and cognitive functioning (brain).

Trainers can nominate themselves in one of five award categories:

- Gold Standard Personal Trainer

- Gold Standard Gym Team

- Gold Standard Group Fitness Instructor

Entries for the Gold Standard Awards open from 18 September. Personal trainers, fitness instructors and gym teams can nominate themselves online www.goldstandardzone.com

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Company Details
Optimum Nutrition
Protein Shakes, Sports Nutrition & Supplements. Achieve your Training, Sport & Personal Goals. Explore Diet and Workout Plans - Shop Now!
Address
Lodge Road, Sandbach, Cheshire. CW11 3HD.
Telephone
+44 (0) 845 688 51 20
Optimum Nutrition is proud to announce that the Gold Standard Fitness Awards returns for 2017 to acknowledge the outstanding work and commitment of fitness professionals all over the country.
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