Winning Times - October 2012

The latest news fromeach of our 3 clubs.

The results of some of our members.

Updates on our groupclasses.

Reports on our latestcharity events.

Great Nutrition andDiet Advice.

Training programs and exercises for youfrom our Trainers.

Inside WT40

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Issue Number 40, October 2012

Winners 2000 – How are we delivering our MissionAs an organisation, we are very serious about doing what we set out to do; delivering our Mission Statement. It meanssomething to us, and everyone involved in Winners 2000 is 100% committed to making it happen. Are we doing it?We think we are, and we have evidenced that for you in the statements outside the Mission.

1, You are always given the chance to ask questions aboutexercises, nutrition, everything you need to know isanswered. The on duty Instructor makes themselvesavailable to you whilst you are in the gym. 2, The gym is always immaculately clean and tidy, startingwith our Cleaner and supported by on duty instructors andthe members themselves maintaining that cleanenvironment. 3, You always know the name of the Instructor on duty,they introduce themselves to you if you don’t know whothey are.

4, Every exercise that is not being completed with perfect,safe technique, will be corrected by the instructor to ensurethat you the member gets the most from that exercise.

With this in mind, we’d really appreciate it if you couldforward on any comments to us if you ever see these thingsnot happening. We call them “Behaviours Not Consistentwith our Goals”. At times we may not be able to get every single one ofthese things perfect, but that is our intention, our aim. If you ever feel that any of the above doesn’t take place, we

would be really grateful if you could drop us an email to theaddresses below, and list the date, time, the instructor onduty (if you know who they are) and also the thing youthink we could do better.

NEWtoN AbbotDean turner - [email protected] bryant - [email protected] Ellery - [email protected]

All of the instructors who are part of TeamWinners share in the same goals and targets forthe support we provide to our members, so don’tworry about feeling that you are pointing outthings we should be doing.

We all want to know whenever we don’t performto the level we have set for ourselves, so we cancorrect it next time. You’d be doing us a favour inpointing out any behaviours inconsistent with ourbusiness goals.

I really hope you enjoy this edition of the WinningTimes. I hope it provides you with some goodinformation, some good fun, some inspiration andhelps you with your own journey towards perfecthealth and happiness.

Simon and Team Winners

“Our Service, Our Commitment to you every time you come to the gym”

You would really be helpingus do our job, and helping usto get better every day...

InspireAside from their academic study, all the Trainers who are chosen to be part of Team Winnershave done so with a very clear template in mind. We look to recruit people based on somesimple but we feel very important character traits; such as work ethic, humility,selflessness, passion and the drive to get better. More than anything, the starting point forsomeone to be part of Team Winners, is they must just be a “good person”. The rest can belearnt, taught, but that is the starting point.

We also recognise how important it is for our members to feel that our Trainers “walk their talk”, and we areas passionate about our own physical goals as we are yours. All the Trainers in team Winners are continuallyworking towards their own set of physical goals, in a safe, natural and organised fashion. We have manyhugely successful athletic Trainers, ranging from sprinters, triathletes,pole vaulters, fitness champions, natural fitness models, rugby playersand footballers. Our aim is that in showing you our commitment andour own developments, our struggles, our resilience, our focus, we canhelp inspire you to do the same.

For many of our members, exercise provides a starting pointfor many other things in their lives. The energy, thoughtclarity and momentum from a good workout can really

provide the drive for our members to make changes in otherareas, all with the goal of being really fit, happy and healthy.

We want to make the hour or so you are with us each day, thecatalyst to drive the other 23 to a higher level, for you to be

able to do more, think faster, smile more, give more.

“At the heart of our Mission, is the core belief that everysingle human behaviour should be based around a single

outcome; “loving life”. We believe that a fit body and mind arecritical to that end, and that in working with us, we maintain

a focus on that outcome at all times”.

We support that process by encouraging our members toalways be clear about “their goals” and “what they are doing

right now to achieve them”.

For every member that joins our club, we have developed a 3stage induction process geared around you getting everythingyou need to get started. We take a long term view to your healthand happiness and over the first 2-4 weeks of your membershiphere, we aim to ensure that you have all the following, without itbeing too much for you to take on board. We want to make thisthe start of a long term path and journey for you, that ensuresyour health and happiness are always on the way up:

1, Clear goals and targets about what you want from an exerciseprogram, the 3 most important ways we can help you. 2, Advice and planning on what to eat, why and how it canimprove how you feel on a daily basis. 3, A safe and effective exercise program that will allow you tomove towards the goals you have set.

We take the time to ensure that this program is balanced with theother roles in your life, so you are not ever sacrificing otherimportant areas of your life, such as parenting, or your career, topush your physical progress too quickly.

More than anything, webelieve the “outcome” ofall exercise and dietarychange should be thatyou are happier and alot healthier.

“The aim of our service isthat the hour or so youspend at the gym is acatalyst to make theother 23 hours that dayrun much smoother, foryou to feel better, morepositive and most of all,a lot happier abouteverything you are doing. We recognise that aside from anychanges in how our body looks, what is perhaps the mostimportant thing is that you “feel” better, in every way”.

“Commitment to the Community ”We have always taken our role in the community very seriously. When Winners2000 was started we were always very clear that as part of “what we wanted todo”, we saw an opportunity to give back to people in the local communities,and to involve our members in doing that. We saw that in doing so, we couldgive our members the chance to actively contribute to others and feel reallygood about doing that.

There have been many events over the past decade, 24 hour fitness events,fashion shows, sponsored runs, midnight walks, the lot. Most recently we ranan “Add an inch to your arms in a day” and “Lose an inch in a day off your waist”events in Newton Abbot, where around 30 of our members took part in eachevent, run by our Trainers. They were hard work, and most of all great fun, andraised £1000 between them.

To celebrate the opening of the new Paignton club, we ran a 5 hour Zumbathonin our new gym, with over 70 members taking part, and raising over £500.

The majority of our money raised has been passed directly to Combe PaffordSchool in Watcombe, with some funds going to Mayfield School. Combe Paffordis a great school with an incredible set of teachers and assistants. The studentsreally deserve our support and the money we raise allows them to buy sportinggoods, fund educational trips and develop programs.

We are in the process of registering the “Winners 2000 Never Give UpFoundation”, a charity that will allow us to increase the amount of funds weraise in each event.

“Open eyes and ears to new information”We run an in house personal development program for allthe trainers and instructors who are part of Winners 2000.This program runs weekly, and subjects we cover includeadvanced nutrition, detailed training programs, goal settingand many many more. Wherever we feel we can improve apart of our service, with regards to what the Trainers relay toyou each time you come to the gym, we work on it. There isno ego, just a commitment to be the best at what we do.

Our research takes us all over the world, seeking out the bestpractices, best strategies and applying them to our product.

“Sam Dodge from the Welsh Judo and Rugby Strength andConditioning Program, working with our trainers to teachthem practical and theoretical applications of professionalstrength and conditioning strategies”.

“Winners 2000 is in business toimprove the health, fitness and quality of lives

of our members, and to make a difference in the community.Success is helping people live with their desired balance andto achieve a sense of fulfilment; to help take them to places

they only dreamt they could go.

We are never afraid to say what hasn't been said,or do what hasn't been done.

We work with open eyes and ears to new informationand research, to ensure the product we present to our clients

is always the very best and most importantly, works for them”.Business Objectives

InspireEducate

Drive Positive Change

As part of our Commitment to providing you our members with a great experience each time you come to the gym, we’d like yourhelp in making sure we “do our job”. We have certain guidelines we work to; certain performance targets we set for every day withregards to helping our members enjoy their workouts and get the most from them. We aim to make sure some really simpletargets are achieved, things such as:

“Drive Positive Change ”

“Improving the quality of lives of our members”

EducateAll our trainers are committed to their own development, so when they meetand interact with our members, they can explain the what, why and how youshould exercise to achieve all the goals that are most important to you.

Throughout your membership at Winners 2000, we aim to teach you the“why” to the “what” we advise you to do. We aim to qualify every piece ofadvice with sound reasoning, so you are empowered for the long term.

“Our Business Objectives”

DisclaimerFor your own health and safety, we recommend that you consult a Doctor prior to beginning orchanging any exercise or dietary program. Winners 2000 will not be held responsible for anyaccident, illness or injury that may occur during or after reading and applying any of the techniquesand methods included in this publication

Invite a Friend to come and join you atWinners 2000, and as a thank you fromus, we’ll give you 1 months extramembership for FREE.

If you have any friends, family or colleagues who you thinkwould benefit from coming here to work out with us, thenplease just pass them our contact information and we willtake really good care of them.

If you have anyone in mind who you think wants to loseweight and is frustrated because they can’t seem to shift it;

Or someone who just needs to feel better aboutthemselves, develop a more positive state of mind;Maybe someone who wants to build up, get stronger, add some muscle.

We promise to take really good care of them.

Please contact [email protected] (Newton Abbot), [email protected] (Torquay)or [email protected] (Paignton) for more information.

heck out these greatpictures of EmmylouAnderson, Trainer in

Newton Abbot and competitiveFigure and Bikini Athlete. Emmyrecently took part in the Musclemania event in London, checkout her great condition, thejudges made special mention of how her glutes and hamstringswere the best of the line up.

Emmy, like all Winners 2000 Trainers, is natural athlete. Thepurpose and motivation of her competitive career is really toshow her clients that she is "walking her talk" and doingeverything she tells them to do.

"I want to inspire my clients, and I want them to know that Iwould never ask them to do anything that I wouldn't do myself.I pride myself on being able to maintain my condition thewhole year around. Many fitness magazines talk about "diets"that are just unsustainable, and involve so many hours of cardiothat they just aren't possible or healthy. And you are in shapefor just 1 hour on 1 day, who wants that?

On my "pre-contest diet", I was working as normal, functioningas normal, and 5 weeks after the show, my body-fat levels areas they were on the day. I won't say it was easy, but it wasn'tanywhere near as hard as some people make out. I didn't useany long slow duration cardio at all, and my diet was verysimilar to what it is normally. The changes were really in thevolume of resistance work I did, and also I worked really hard on maintaining a high fibre diet, so the estrogens in my bodystayed lower, and I didn't get any fat on my glutes. I know it canbe a real problem area for women, a fat ase, but it doesn't haveto be that way. The greens in your diet, and some key fibresupplements were my secret weapon, as well as the resistancetraining I did, a lot of pause and negative reps on my hamsand glutes.

My next goal is to maintain this physique all year around, andhopefully that will help my clients motivate themselves to workhard and make their changes happen. I am going to competeagain next year, mainly "for my girls" and I hope that in 12months, they will all be that much better and closer to havingthe bodies that they want.

Thanks very much to Doolan for all his support with my weeklymeasurements and his Bio signature analysis each week, he wasa star."

Emmylou Anderson"Did it for my girls"

6Winning Times | October 2012 www.winners2000.co.uk

CFor more info on Emmy and her show check out herfacebook page at www.facebook.com/emmylou.traineror email her to [email protected]

e have had a great year so far with our ‘Test Yourself’ membersevents and had record numbers taking part in serious fit withboth the male and female records being broken.

Next up was the ‘Add an inch to your arms day’ which raised over £500 forCombe Pafford school and produced 30 pairs of very sore arms!

Our ‘Lose an inch day’ was run with a very similar set up and again producedsome great results for members and some extra donations for CombePafford school.

Keep up to date with our latest events by adding us on Facebook andTwitter and we hope to see some new faces taking part at our next charitytraining day!www.facebook.com/Winners2000Fitnesswww.twitter.com/Winners2000Nwt

CIRCUIT TRAINING - Our Circuits classes have grown in numbers thisyear and seem to be getting tougher by the week! Don’t be put off as this issuitable for all training abilities and levels and is a great workout, especiallyfirst thing in the morning!

AB BlAST - You can now also blast your abs every Monday and Tuesdayevening at 6pm with Elliot. This is a great 20 minute workout where you canlearn new abdominal exercises and be sure you are using the correcttechnique.

We are holding our annual Football match on September 16th and this yearthere’s a difference, there will be a team from each club plus a staff team! Idon’t hold much hope for the staff team but will be praying for a sunny day!

A HUGE WEllDONE to Nigel Barberwho has been raisingmoney for ‘Help for Heroes’by completing a 14 miletrike ride. The thing thatmakes this such a bigachievement, is that Nigelwas seriously injured 14years ago and cannotmove his legs and haslimited movement in hisarms, so to cover 14 milesfrom Barnstable to Great Torrington is a massive accomplishment.

Nigel is a great inspiration for anyone who is training or thinking aboutstarting. He is proof that anything is possible if you put your mind to it andwork hard.

If you would like to make a donation please visitwww.bmycharity.com/NigelBarber

CAFÉ SERVING BREAKFASTThe Leisure Lounge café is now openfrom 7.30am serving breakfast for allthose early birds who want to workoutbefore their busy day begins!

Morning training is a great way to getyour day started and Tony can prepareyour food so it is ready when you are!

The Leisure Lounge is also open onSaturdays so pop down with yourfriends and family for a greataffordable breakfast or lunch and sitoutside looking over the race course.

If you have any questions or feedback about our club, email me [email protected] Enjoy your training, I look forward to seeing you in the gym soon.

Dean TurnerManagerWinners 2000 Newton Abbot

Welcome to Winners 2000

Newton Abbot!

7Winning Times | October 2012www.winners2000.co.uk

W

My BackgroundMy name is Adam Stansbury and I am a Fitnessand Lifestyle coach from the UK located atWinners 2000 in Newton Abbot.

My expertise lies in body re-composition,shedding body fat and increasing muscle mass. Ihave been honing these skills since 1998, takingmy own body through several transformationssuch as fitness modelling, competing in naturalbodybuilding shows and recovering three timesfrom life threatening abdominal surgery.

I work with clients on a 1-2-1 basis at Winners2000 or through online consultations using mywebsite coverfitness.co.uk.

I also run and develop the Winners 2000 In HouseDevelopment Program, with the goal of sharingknowledge between every trainer at Winners2000, and upgrading the skills and service wedeliver as a business every day. We believe thisdevelopment program is the best of any club inthe UK and are continually working to add morenew information to that, so our service just keepson getting better.

Please visit my website www.coverfitness.co.ukfor more information and follow me on twitter@coverfitness.

IntroductionI’ll let you into a little secret that could save youhundreds of £’s on fad diets, crazy trainingregimes and an internet full of “Bro Science” fromexperts who sit behind their computers all day.If I could give you one piece of very simpleinformation that will dramatically change howeasily you are able to lose excess weight, body fatand increase muscle mass NOW and for the rest ofyour life, it is this ...

Become More Insulin Sensitive by stabilizing YourBlood Sugar through the Consumption of QualityProtein, Smart Fats, Green vegetables and theRemoval of all Processed Foods from your Diet.There you have it, you could stop reading nowand apply the above rule to your nutritionalchoices and I guarantee you’ll see great results inbody composition and feel much healthier.But to also help identify specific areas that mightbe stalling your progression I have compiled mytop 10 list of weight loss mistakes.

1. Treating all calories asequalsThis is a huge error of judgment madeby the masses, spawning many caloriecounting diet fads and it shows asupreme ignorance to the differenteffects certain macronutrients have onthe human body.

If I was to feed you with 1000 caloriesmade up of sugar your insulinresponse would go through the roof asyour body fights to reduce bloodsugar, the majority of which wouldprobably be shuttled away into yourfat cells and make you go from feelinghigh on energy to an almost comainduced state in a matter of minutesand it would get you even closer to developingtype 2 diabetes.

If I was to feed you with 1000 calories made up ofchicken breast (although this would not behealthy without your green vegetables!), yourbody would be forced to release energy to digestand deal with the level of protein, yourmetabolism would increase, protein synthesiswould be instigated by your muscles for growthand repair, more importantly your insulin andblood sugar would not be negatively affected.

Understanding and knowing how your bodyreacts to certain macronutrients is key to makingbetter food choices and for sustainable, long termweight management and health.

Top Tip: Use calories to help give you anapproximate idea of the levels of protein,fats and carbohydrates you are consumingbut focus more on the quality of the foodsyou eat.

2. Not eating enough protein This could also be number 1. Just by changing thisin your diet you will increase your body’smetabolism due to the energy expended by yourbody in order to digest and utilize the protein.Increased levels of protein will also help toincrease levels of lean muscle mass, which in turnwill drive up your body’s metabolic rate andenable you to maintain a lean athletic physique. Try and consume the protein first at each meal,this will help to lower the glycemic load on yourbody from the rest of the macronutrients in the

meal (starchy carbohydrates) and will alsonaturally fill you up leaving you less room for thebad stuff. Aim for 1-2g Protein per lb of bodyweight per day depending on goals.Top Tip: Eat grass fed meat where possible due tohigher levels of omega 3’s, a better ratio of omega3’s to omega 6’s, lower saturated fat levels,increased levels of CLA, 4 times more vitamin Ethan corn fed beef which is vital for thereproductive system and increased levels ofselenium and B vitamins.

3. Not eating a quality breakfastFocusing on grains for your breakfast will not helpyour insulin / blood sugar levels in the morning,which is when your body is most sensitive to this,it will then effect you for the rest of the day,encouraging you to store more body fat.

Make sure you are eating a high protein breakfastand I don’t mean one made up by protein shakes(which would spike your blood sugar). Wholefood protein is where it is at (see point 1 above),with a healthy amount of fat to give you energywithout altering your blood sugar.

Try scrambling 5 whole eggs and some spinachtogether with some coconut butter for a highprotein/fat breakfast or if you’re moreadventurous then I highly recommend the “meatand nuts breakfast” that will kick start your dayproperly. Try a steak with asparagus and ahandful of macadamia nuts or 2 good qualityvenison burgers with broccoli and a handful ofcashews.

The 10 biggest mistakes in trying to lose weightBy Adam Stansbury


Top Tip: Red meat in the morning willincrease levels of Dopamine, aneurotransmitter responsible for drive andfocus.

4. Eating too much fruitCardinal Sin number 4 and a challenger fornumber 3. This along with a low protein diet willdo nothing for your metabolism and lean musclemass. Women are often the biggest offendersbelieving a diet high in fruit must be the cure toall ills. In fact some fruit and its various forms(juices) can be junk food to many people.

Fruit and fruit juices with a high glycemic valuesuch as melon, pineapple and bananas containhigh amounts of fructose or fruit sugar andalthough this does not affect blood sugar directlyit travels straight to the liver for processing. Inexcess and the liver will turn the fructose to fatand store it, this process is called “lipogenisis”.

The breakdown of fructose by the liver canalso lead to the following:• Elevates triglycerides• Increases harmful LDL(so-called bad cholesterol)

• Promotes the build-up of fat around organs (visceral fat)

• Increases blood pressure• Makes tissues insulin-resistant, a precursor

to diabetes• Increases the production of free radicals,

energetic compounds that can damage DNA and cells.

Top Tip: The best fruits to stick to then areobviously the low glycemic fruits such asberries.These also have the added benefit ofcontaining the highest levels of anti-oxidants, easily identified by their darkerand thinner skins.

5. Overdoing long slow cardio andthe mythical “Fat Burning Zone”I’m sure you’ve heard it before, the comparisonsof a sprinters physique to a marathon runnersphysique (poor marathon runners), of coursethere is nothing wrong with a marathon runnersphysique if that’s what you’re training for but mypoint is that overdoing cardiovascular work willreduce your overall lean muscle mass, which youwill need if you wish to have an athletic andaesthetically pleasing shape to your body.

The key is not to spend long periods in the “FatBurning Zone”, a mythical zone created by lazypeople looking for the easy way out but in shortand very intensive periods of activity (much like asprinter).

Performing your cardio using short intensiveintervals will not only increase your metabolism(making you more efficient at burning energyoutside of the gym), it will help to increase leanmuscle mass and it will be done in a quarter ofthe time, meaning you don’t have to spend anymore mind numbingly long sessions walking on atreadmill or stair master and not actually seeingany results!

Top Tip: Try sprinting on a treadmill for 30 secondsand resting or fast walking for 60-90 seconds, asyou get fitter reduce your time resting so thatyour body is forced to adapt and improve.

6. Not doing enough ResistanceTrainingFollowing neatly on from the last point, I speakfor all trainers when I say we here this samecomment all the time, “I don’t want to lift weightsthey’ll make me look bulky”, nope poor nutritionwill make you look bulky and long boring cardiosessions will make you look like a skinny rake.People are often scared by the term “MuscleMass”, conjuring up visions of Arnie in Conan TheBarbarian. Muscle Mass is what gives a physiqueit’s shape, it fills out the body and gives you thatathletic look. Without resistance training you arenot able to stimulate adequate muscle fiber toincrease or maintain muscle mass at the veryleast.

Most people will never look like Arnie but will tryall their lives to, so don’t panic when somebodyhands you a dumbbell, it won’t give you instantmuscle poking out from every direction but willgo a long way to giving your body the athleticshape you desire.

Top Tip: To increase cardiovascular fitnessthrough weight training perform a lowerbody and upper body exercise back to backin a circuit style fashion, this will increaseyour fat burning potential 100 times moreeffectively than the “Fat burning Zone”.7. Overeating advertised “ healthfoods”Such as various types of muesli, “healthy” cereals ,dried fruit etc all of which when eaten on theirown will raise your blood sugar and put your bodyin an optimum state of fat storage, rather thanhelping you to become more insulin sensitive.These foods can also create a pro-inflammatoryresponse in people who maybe intolerant towheat or gluten.

Remember just because a doughnut is gluten freeit doesn’t mean it’s healthy.

Top Tip: When eating a meal higher instarchy or grainy carbohydrates consume aportion of protein and fat before thecarbohydrates, this will reduce the speed inwhich your body converts the carbohydratesto blood glucose, also know as the “GlycemicLoad”.8. Failing to Plan is Planning to failEating sporadically during the day or going forlong extended periods without food will not helpwith body composition. Generally with poor mealpatterns comes poor meal planning and poorfood choices. You need to be very disciplinedmaking food choices when you’re hungry and formost this will be impossible.

Plan your daily food ahead of time and you willalways make sure that when you are hungry youwill not be randomly lashing out and grabbingthe nearest easy to get hold of sugary fix but willhave pre-prepared high protein meals to provideyou with the right macronutrients and energy toget through the day.

Top Tip: Get a good selection of lock tightTupperware tubs, so that you can transportyour meals with you, without the risk ofextra virgin olive oil leaking all over yourbest Under Armour training gear!



9. Not eating enough greenvegetablesDark green leafy vegetables are, calorie forcalorie, probably the most concentrated source ofnutrition of any food. They are a rich source ofminerals (including iron, calcium, potassium, andmagnesium) and vitamins, including vitamins K,C, E, and many of the B vitamins.

Not only will green vegetables provide you withall kinds of micronutrients, in the form ofvitamins and minerals, they will protect you fromdisease and help to keep the body at a neutral PHlevel which is necessary for optimal performanceand to prevent becoming overly acidic wheneating a high protein and fat diet.

They will also help to fill you up, adding morebulk to your meals and they are a source ofinsoluble fiber which will have a soothing effecton the digestive tract.

Top Tip: Try roasting brussel sprouts withsome extra virgin olive oil and garlic for 25-30 minutes, you’ll be amazed at how goodbrussels can taste!

10. Not drinking enough waterI could put this at any of the numbers from 1 to10, it is that important to not just weightmanagement but life in general.

Our bodies are composed mainly of water, whichneeds to be replenished regularly to enableoptimum performance for all your body’s cells.

Regular water travelling through the body’svarious organs will enable the detoxification ofenvironmental toxins, bi products of the variouschemical processes in the body and not tomention the buildup of toxins from poor food anddrink choices.

Weight loss is one of the benefits to drinkingsufficient water. Once the body has achievedproper hydration, the systems will be so efficientthat you will often notice healthy weight losswithout putting any extra effort into it. If the fatcells are well hydrated, they are more prone toutilization by the body for fuel.

Top Tip: Use the following formula toestimate your daily water intake: 39 ml perkg of bodyweight.

ARE YOU SOMEONE WHO IS DESPERATE TO lOSE WEIGHTBUT JUST DOESN’T SEEM ABlE TO MAKE ANY PROGRESS?

HAVE YOU TRIED All THE MAGAZINE AND TV DIETS BUTJUST ENDED UP TIRED, STARVING HUNGRY AND MOODY?

Contact me now for a FREE CONSULTATION at the gym, whereI will answer your questions about weight loss and help getyou stared on your own successful journey to the body andhealth you have always wanted.

To contact: [email protected]

IntroductionIf I could give you one piece of very simpleinformation that will dramatically change howeasily you and your clients are able to lose bodyfat and increase muscle mass NOW and for therest of your life, it is this...

Become More Insulin Sensitive by stabilizing YourBlood Sugar through the Consumption of QualityProteins, Smart Fats, Green vegetables and theRemoval of all Sugars and Processed Foods fromyour Diet.

I keep harping on at the above point and you mayhave read it at the beginning of another article ofmine, this is not a mistake, this is probably themost important piece of information you need totake on board to help you to start understandingyour body and how it reacts to the foods you eat.You will not only live a longer healthier life(studies have shown increased insulin levels willage the body) but it will also help you to achieveyour body re-composition goals faster than bycounting arbitrary calories and not reallyunderstanding the differing chain of events thatcome about after the ingestion of a calorie madeup of solid protein to that of a calorie made up ofsugar.

Nutrition can be a mine field; there are thousandsof different diets and methods floating aroundout there to help with Fat Loss and MuscleGrowth. The first thing to remember is that muchof it is ‘smoke and mirrors’, dieting with morecomplex methods only increases your anxiety andends up running your life around foodpreparation. The aim of a good nutritional planshould be simplicity which itself will lead to longterm sustainability and compliance.

The most important point in a plan is that it is alifestyle change and not some 4 week fix that isso extreme that you rebound and put the weightback on as quickly as it came off. This is aboutunderstanding your body and providing it withthe correct fuel mixture so that you’re mental,physical and emotional state can run at itsoptimal level, keeping your life in balance.

Below are the two most effective nutritionalstrategies I recommend due to the results I havehad on not only my own body but on the bodiesof my various clients. They are two of the mostbasic and simplest forms of nutritional strategyout there, probably the most natural and becauseof this they are also the most effective.

• The Paleo Diet – Basically the diet that a caveman ate back in the Paleolithic era, eating animal protein, vegetables, fruits and fats.

• Metabolic Typing – In its simplest form revolves around the fact that there is not one diet to suit all and that people generally fall into 3 categories of required macronutrient ratios. The Protein Type, The Carbo Type and The Mixed Type.

*I am also currently experimenting withIntermittent Fasting and believe that this can alsoplay a very effective role in body re-compositionwhen used in a controlled manner.

Both Metabolic Typing and IF (IntermittentFasting) are huge topics in themselves and arebeyond the scope of this article, for now we willbe focusing on the Paleo Diet and how you canimplement it fast and effectively.There is one thing that all of these sustainablenutritional strategies focus on that is the key tofat loss, weight loss and muscle gain … InsulinSensitivity

Hormone RecapInsulin – Produced in the Pancreas locateddeep in the abdomen.Insulin is an essential hormone produced by thepancreas. Its main role is to control glucose levelsin our bodies.

See Insulin as a key that unlocks your cells so thatthey can absorb the excess glucose in your blood.The trouble is that the more insulin is produced bythe body to combat high blood glucose levels, theless effective insulin is at unlocking your cells toefficiently siphon away the glucose. This creates abuildup of blood sugar which has to ultimately gosomewhere and as your muscle cells becomemore resistant to the effects of insulin your fatcells will store the excess. This is what we call”Insulin Resistant” or “A massive pain in the butt ifyou’re trying to lose body fat and increase leanmuscle mass” which over a longer period of timecan lead to Type 2 Diabetes.

In order to get the body more “Insulin Sensitive”and the “Insulin Key” unlocking your muscle cellsonce again we need to start adopting some wisernutritional choices and basically remove highamounts of sugary foods or high glycemic foodsfrom your diet, such as white breads, white rice,pasta, the majority of floured products andespecially fizzy drinks laden with sugar.I introduce to you The Paleo Diet...

The Paleo DietI think when it comes to nutrition, it really is keyto make things as simple as possible when tryingto relate back to clients what they can and can’teat. There is no diet that is simpler to follow andat its core probably the most natural form ofeating than the Paleo Diet.

Improve your Health and Body Composition

in 14 days By Adam Stansbury


Here are my 3 favourite quotes and ways ofexplaining the Paleo diet to clients in a nutshell:

• “Did a caveman have access to this food I am about to eat?”

• “If it does not fly, swim or run and is not green, then don’t eat it”

• “Dead n Green Stuff”

The diet focuses mainly on the consumption ofanimal protein, green vegetables, nuts and fats asthe main macronutrients.Also known as the “Hunter-Gatherer Diet” or“Primal Diet” and based on much scientificresearch into the fact that the diet of cereals andgrains adopted in the 21st century type diet, weas humans have not evolved to eat. Hunter –gatherers were around for 2 million years whereas the agricultural revolution only happened

about 10,000 years ago, bringing with it grains,flours, potatoes, sugars etc

There are two basic groups of carbohydratesthat the diet distinguishes between:

• Paleocarbs – Are made up of vegetables, fruits and some tubers (sweet potato, yam)

• Neocarbs – Are carbohydrates that were introduced in the last 10,000 years into the food chain, includes grains, legumes and especially floured products which have not existed for most of human history.

It has been proven through research that theagricultural diet has led to the following healthconditions:

• Increased in infant mortality• Reduction in life span• Increased incidence of infectious diseases• Increase in bone mineral disorders• Increase in dental problems (tooth decay

and cavities)

One thing that a diet high in grains and starchescan also lead to is food intolerances, bloating anddigestive disorders, every time a client removesthese food groups from their daily nutrition andfollows a Paleo type diet they also experience

improved digestion and a massive reduction ininternal inflammation and bloating, along withimmediate improvements in body compositionand mental clarity.

This is no surprise really when you consider thatyou are now only fueling the body with all naturalfood groups and this has the added benefit ofimproving the one thing that will put the bodyinto an optimum state for fat loss and musclegain which we are always trying to achieve...

Insulin Sensitivity, through theStabilisation of Blood Sugar.The boot camp approachWhen taking new nutritional clients on board Ilike to use a boot camp style approach for the first2-4 weeks, this offers immediate results which

helps with long termcompliance and it alsoquickly proves tosomeone that the food

they eat really does affect their physical andmental well being.

The first 2 weeks all clients go through a PaleoCleanup phase, whether they are Protein, Carboor Mixed types. They remove all forms ofcarbohydrates from their diets including grains,pulses, fruits, starchy vegetables and they followa more restrictive form of the Paleo diet eatingonly animal proteins, greenvegetables, nuts/seeds, oilsand fats.

There are three main reasons for followingthe boot camp approach:1. By removing all foods that may cause foodintolerances/inflammation the client will begin tofeel leaner and less bloated within a week. Byremoving foods that may raise their blood sugarwe are making their body more insulin sensitive,which is our end goal. This will make a clientbecome more efficient at using fat as an energysource.

2. Over the course of these 2 weeks their body willadjust from using carbohydrates as an immediateenergy source and switches to using fats as themain source of energy. This can lead to fatigue,

irritability, lethargy and sometimes headachesdepending on how bad their diet has been.

3. Eating a very clean diet for 2 weeks will ofmade their bodies very sensitive to anything theyput in their mouths, so that when we start re-introducing ‘allowed’ foods (relating back to theirMetabolic Type) back into their diets, they will bevery aware of how they make them feel and theywill be actively educating themselves on thefoods that they should eat.

In weeks 3-4, I then take them through a Re-Introduction phase. Week 3 we re-introduce justfruits back into their diet and monitor how theyfeel, then in week 4 we start re-introducing anyother ‘allowed’ carbohydrates back into their diet,such as sweet potato, grains, brown rice etc.Re-introducing foods slowly is important so thatyou can identify clearly any food groups that theirbody reacts negatively to; otherwise you wouldhave no idea as to which foods had actuallycaused the problem. It is a very cheap form offood intolerance testing.

From week 5 they should be eating themacronutrient ratios set out as per theirmetabolic types and over the first 4 weeks will ofgained a very clear understanding of their dietaryneeds and how certain food affects them.Getting people to “Own” their nutrition and tounderstand their needs is so important for longterm health, results and compliance. From thenon they can make those informed food choicesbecause they understand why they should andwhat their own body needs, not because theirtrainer has written down exactly what to eat.


“Remove the Poison, feed the bodyand God will heal it” Charlotte Gerson

“Let Food be thy Medicine and Medicinebe thy Food” Hippocrates (460-370 B.C)

ARE YOU INTERESTRED INCHANGING HOW YOU LOOK ANDFEEL IN JUST 14 DAYS?

Then please email me [email protected] andbook in for your FREEconsultation. Available toMEMBERS AND NON-MEMBERS.

fter getting engaged on Christmas Eve 2011 and planning the date of our

wedding for November 2012, I began working out with Emmylou. We

started by setting my goals, “aiming high” and working towards losing 20

inches before my big day. I knew that was a big ask and I knew I had some

serious work to do.

I had been training with Emmy for over a year, Id really enjoyed it, and made

some really good steady progress in all areas. Now I needed to really focus in and

make those changes even faster, step it up a notch, or 10!!!

I am now 4 weeks away from my final dress fitting and my total inch loss to date

is 15 inches! This has been achieved by a structured training programme being

put in place, constant support and honest communication between us. Emmy

has put a lot of time into designing programmes that push me to my limit from

building up to heavy weight sessions involving squatting 65kg + to 30 minute

interval training programmes in the early mornings, lots of supersets and most

importantly a super clean diet!

I think the biggest factor has actually been the support and commitment from

Emmylou. She has the knack of making me believe I can achieve anything I put

my mind to, and so far she has been spot on. It really helps to have someone

believe in you and be able to support your goals with professional and clear

programming and structure. It gives me a simple formula to follow, whilst Emmy

does all the thinking. E.g. I eat clean and train 3-5 times a week = I get results!

I also took part in the “Loose an inch day” event in Newton Abbot which was

great fun and great to spend time with like minded people pushing themselves

to their limits.

I can't thank Emmy enough, I'm happier, healthier, leaner and fitter.

Thanks Em

Alexa

A

20 inches before my final fitting...Alexa Cleave and Emmylou Anderson


started training with James in March this year with theintent of changing my lifestyle so it was consistent withwhat I preach daily in my profession as a Chiropractor - "Eat

well, move well, think well". I was talking the talk but notwalking the walk and that had to change. James immediatelyimpressed me when the initial focus was not the gym but withmy sleep patterns, reintroducing me to my long lost friendbreakfast (Poliquin™ meat and nut breakfast suits me reallywell), and wealth of practical advice to improve my lifestyle.This initial process forged the foundation for everything I haveachieved to date and will underpin any future achievements.

The programmes James creates are challenging but alwaysmanageable and leave me knowing I worked hard withoutfeeling rubbish and broken afterwards. One of my earlyresponses to his enquiry of how I was the day after a trainingsession was "I feel like a Dalek, I'm ready for world dominationif it were not for stairs". I felt so invigorated and full of vitalitybut my legs were complaining whenever I went up more than 3 stairs.

Every session with James brings new challenges and I can seenotable changesover every 4-6week cycle withrespect to

strength, technique and speed of recovery. My lifts areincreasing steadily and we are identifying what James calls theareas with "greatest possibility for improvement" or what I call"the bits I'm rubbish at". The previous point highlights Jamesphilosophy and attitude which is always positive, supportiveand encouraging, he literally sees the good in everything andit’s infectious.

Every 4-6 weeks we have a reassessment including weight,body composition and James party piece - Biosignatureanalysis. The geek in me loves the stats specially theBiosignature as they tell me how well I have done and whatneeds to be focused and further improved. Progress has beenconstant, consistent and I am loving the fact I can see and feelthe changes subjectively in my day to day activity andobjectively thanks to the Biosignature

The past 5 months have seen a dramatic change in everypossible aspect of my health and well being and I would nothave made progress this rapidly without the support, adviceand encouragement of James. There are so many changes,improvements and modifications to my life I literally feel like adifferent person, if you are interested I am sure James can helpyou as he has helped me. I am now on track to meet my goals, Iam taking ownership of the journey and I feel success isinevitable with James in my corner.

Richard

Richard Kirk Winners 2000 Newton Abbot Member &Newton Abbot Chiropractor on his progress so far withPersonal Trainer James Doolan


“Eat well, move well,think well”

Want to find out more aboutBiosignature Analysis, what it is, why itworks, how it can help you?

James DoolanFat Loss Specialist - BioSignature Practitioner PT, S & C CoachWinners 2000 Fitness Ltd

www.jamesdoolan.wordpress.comwww.on.fb.me/gD1iY0www.twitter.com/JD00lan

had reached a point where I was training hard but struggling to make any realimprovements. I was trying different ways to shake things up a bit, but withoutreal success

After talking to James Doolan in the gym, I decided to see what he could come up with forme in the hope he could get me the results I wanted. It was frustrating to be training hardbut not seeing the gains I was after.

James has completely revamped my idea of training and I am really pleased to say it hasproduced the results I wanted, quickly. He has introduced me a number of new strategiesthat I had never used before, made me focus on the tempo of my rep, controlling my loadingeach week, it has been really detailed and effective.

It has been really eye opening and a lot of really hard work, but it has been producingexcellent results. The support he provides is first class and the programs well thought outand very beneficial.

What does a new program do

for you? Ask Paul Joyce


’d let myself go again, and I knew it. Theproblem was I couldn’t seem to do what Iknow I needed to do to get things sorted.

Then I had a phone call from Emmy at the gym.She knew I hadn’t been training, and called me totalk about why, what my goals were, and howshe could help me out. I have to be honest, I stillwasn’t really that motivated, something wasn’tright, I just didn’t feel motivated. I think havinglost weight before and put it back on; I really hadsome self-doubt about whether I could actuallydo what it took.

But, Emmy talked to me about taking the firststep, just getting started, and letting things buildfrom there. So I trusted her, I got back in the gym,and started working out again. I don’t think I wasfully invested at first, not really 100% into it, butas I saw changes starting to happen, then themotivation built and I wanted to do more andmore. I think I had gone from being a sceptic to abeliever, and that was very empowering,energising.

I also think that at that point, I really started tolisten to Emmy. But rather than listen, I wouldmake up my own rules. I think that was because Igrew to respect her so much. She was sopassionate about what she did, so motivated tomake sure I got the results I wanted. That was abig factor in helping me do the things I had to do.I am sure that is what I have done before, listen,but not really follow it through, not do what Iknow I need to do to make the changes I want.

Emmy was great in that respect, she really waspatient with me, let me take it at my pace, andbefore long I was at a point where I was askingher how I could do more. That was really differentfrom previous attempts at weight loss, wherepeople were always telling me what to do. Mymotivation had grown now so I wanted it more, itmade it much easier.

I’ve lost over 2 stone, down from 17 stone tounder 15, and still moving in the right direction.It’s a really good feeling; it’s nice to feel in controlagain.

I took part in 'lose an inch' day back in August andit was a fantastic day, I met loads of really nicepeople with similar goals to myself and havemade some friends from it too. Another greatresult from that day was that I lost 2 inches off mywaist in 2 weeks from doing the things learntfrom that day, the simple dietary clean up wewere given.

I've really enjoyed myself along the way and I’velost weight, without it being anywhere near ashard as I thought. There is nothing radical, justsimple and safe ideas, things you didn’t reallyever think were important, but make a bigdifference.

I've found that if you want to achieve a goal insomething it’s so much easier if you have anexpert with experience in that field working withyou, rather than just trying to do it alone. I wouldlike to take this opportunity to say a big thankyou to Emmylou for her help in my personalprogress.

THANK YOU!

Adam Heawood(Former and never to be again “fat boy”!)

Adam Heawood and his weight loss success


Circuit Training is a class which involves moving quickly from one exercise toanother performing anywhere between 30-60 seconds of effort on eachstation. As a result, the heart rate is kept high developing a full range ofdifferent exercises that tones and strengthens every major muscle group;including your core, abdominals, chest, back, shoulders, arms and legs. Theclass regularly finishes with a stretching element as part of the warm down,however you will notice your flexibility improves significantly due to thefunctionality of the movements involved.

This is for anyone who is looking for Fat Loss, Fitness, Conditioning, and aMetabolic Workout. The exercises and strategies change each session!

FREE to members, £4 non members. Booking in not essential, just turnup and work at your own level as I cater for all abilities.

Tuesday and Friday Mornings @ 7amThursday Evenings @ 6.15pm

Taken outdoors on our huge panoramic grassed gym area in the sun weatherpermitting!

To share your experiences and for latest information and updates,feel free to join the group here:www.facebook.com/groups/JamesDoolanCircuitTraining

James Doolan - Fitness & lifestyle CoachFat loss Specialist - BioSignature Practitioner Winners 2000 Fitness ltd

www.jamesdoolan.wordpress.com Facebook: www.on.fb.me/gD1iY0Twitter: www.twitter.com/JD00lan

with James Doolan caters for all abilities and fitness levels.

COME AND TRY IT, CONTACT ME NOW AND ARRANGE TO COME AND DO A ClASS

Winners 2000 Newton AbbotCircuit Training

Welcome to Winners 2000Newton Abbot and our greatgroup classes, by louise Welsh

We have a really varied and diverse membership at Winners2000 and I feel privileged to be able to work with people ofall ages, sizes and abilities at our gym.

I specialise in working towards weight loss, improvedstrength and fitness and I help people to lead happier andhealthier lifestyles. That involves working out diet andnutrition plans, training plans, taking part in races andchallenges along with my clients and helping with positiveand permanent changes in their lives.

My clients are aged between 14 and 73, they all havedifferent goals and ambitions. As the “oldest” personal trainerat the gym, I can empathise with people of all ages and feelthat I have something to offer everyone. I want to help.

I am a great believer in strength over skinny - about valuingyour body for its strength and what it has the potential to dorather than how thin it can be.

I run a number of group classes at Winners, a running club onMonday nights, one for beginners and also an advancedgroup. I teach people how to run with short and structuredwalk runs, then with the advanced group, building upmileage, technique and stamina and encouraging them totake part in races and events around the country. I have takenclients training to achieve completion of the LondonMarathon, Adventure racing, Triathlon, Duathlon andAquathon events, Race for Life and the Coast to Coast 2 dayadventure race event in Scotland.

I also hold 3 Pump classes in Newton Abbot every week,Tuesday and Thursday morning at 915, Wednesday evening at7, this is a challenging and fun workout, come along, makesome friends and get fitter and stronger with barbell anddumbell training.

If you are interested in finding out more about our classes, orworking with me as your trainer, drop me an email [email protected].

I hope to see you in one of my classes or working out inthe gym soon.

louise Welsh. Personal TrainerWinners 2000 Newton Abbot

Come and join our Group Classes atWinners 2000 Newton AbbotFREE TO MEMBERS, £4 to non-members


IntroductionThe German Body Comp training protocol basically uses weight training forfat loss and removes the need for more traditional cardiovascular training. Itis a training protocol made popular by Charles Poliquin™ who has written afantastic book on the subject which you can buy herewww.euro.cpoliquin.com/product_p/1006.htm

The GBC protocol is best suited to a phase of fat loss whilst maintaining leanmuscle, some trainees may actually experience increases in lean musclemass.It provides the following benefits: • Uses resistance training to increase cardiovascular fitness, so no more “longslow cardio” depleting precious lean muscle mass.• A great structure for program design, allowing the trainee to quickly andefficiently build effective fat loss programs.• Prevents plateauing in progression via regular changes to workoutparameters. • Prevents boredom and maximizes results using a variety of exercises.

GBC is a great way of introducing resistance training as a form ofcardiovascular exercise and to anyone who is concerned that they will “getbig” whilst training with weights, due to the lower body and upper bodyapproach to the program design they will feel a more cardiovascular effectanyway. Smart programming and training with weights in this way will giveyou a strong lean physique.

GBC BasicsThe GBC protocol basically adopts a Lower body and Upper body approach toexercise selection, which in turn provides additional heart rate action due tothe body pumping blood to the lower then upper extremities.

Due to the prescribed tempo of the exercises it also elicits lactic acid build up,which in turn promotes growth hormone production and puts the body in anoptimal state to lose body fat and build muscle.

A Workout 1 Week 1 GBC workout could be structured like this:Sample Workout

Seq – This is the sequence that the exercises will be performed in.A1 and A2 means that these exercises will be performed in a superset usingthe prescribed reps, rest periods and performing all sets (3) before movingonto B1 and B2.

This workout will have 4 pairs of exercises (A1&2, B1&2, C1&2 and D1&2) so8 exercises in total.

Reps – Will generally start between 10-15 on week 1 reducing each weekas the program progresses.All reps should be performed with the prescribed tempo and avoid trainingto absolute failure due the high volume of work during the whole workout.

• Week 1 – Reps should be highest eg.12-15 per set• Week 2 – Reps should be reduced by approx 2 eg.10-12 and the loadsshould be increased to allow for adaptation.• Week3 – Reps should be reduced further by 2 eg. 8-10 and again the loadsshould be increased.

Note: Lowering the repsand increasing the loadsweekly throughout theprogram, provide thetrainee with constantstimulus, giving them timeeach week to adapt beforepushing them harder thefollowing week.

Tempo – 4010 (4 sec eccentric, 0 sec pause, 1 sec concentric, 0 sec pause)Along with the rest periods this is one of the most important variables youshould be focusing on. The eccentric part of any movement creates the mostmetabolic and muscular stress and instigates the most gains in musclehypertrophy and strength, therefore this figure should generally be muchhigher than the concentric tempo.

Most people are used to lifting weights with a faster tempo and will findchanging over to a slower tempo difficult at first. To get the maximumbenefit out of the program you should count the tempo and make sure youare performing all sets with perfect form, this will ensure you get themaximum lactic acid build up.

The German Body Comp Training Protocol By AdamStansbury


Exercise DescriptionBarbell Squat Incline Dumbbell RowLying Leg CurlIncline DB pressKneeling DB CurlLower back extensions Reverse cable crunch DB External Rotation

Reps12-1512-1512-1512-1512-1512-1515-2012-15

Sets33333333

Tempo40104010401040104010401040104010

Rest6060606060606060

Wk1SeqA1A2B1B2C1C2D1D2

Wk1

Stick to the same tempo for each exercise for the duration of the program, sothat you give the body chance to adapt and progress.

Note: Once you are used to using tempo more frequently in yourprogramming, then experiment with different tempos, such as 3011 or 3110etc by creating a 1 second pause at the beginning or end of a movement willchange the training effectiveness of an exercise and force the body to adaptonce again.

Rest - Periods between each set in secondsMonitoring and focussing on rest periods will ensure that you are creatingthe right hormonal response to the training and will maintain intensitythroughout each workout. As you adapt to the program you will becomemore comfortable with the prescribed rest periods so therefore by reducingthe rest periods each week, you will force the body to adapt to new stimulusand prevent any plateauing in fat loss and metabolic gain.

Week 1 - Rest should vary between 45-60 seconds depending on yourcurrent level of fitnessWeek 2 - Rest should be reduced by 15 seconds each setWeek3 - Rest should be reduced again by 15 seconds per set but makingsure to maintain a minimum of 30 seconds rest.

Note: Carry a stop watch to keep an eye on rest to make sure you aremaintaining workout intensity and workout flow. In Week 3 allow 3 minutesrest between Supersets eg. Between finishing A1,2 and starting B1,2 butonce the next sequence has begun maintain the strict periods between sets.This will enable you to recover enough to be able to attack the next supersetwith maximum intensity and focus.

Plan AheadTo prevent any plateaus forming in your progress towards a leaner physiqueand to avoid overtraining, it is advisable to setup your different trainingphases into periods or cycles, this in its basic form is also known as“Periodisation” and will help with your gains whether they be strength,muscle growth and or fat loss.

Other suitable training protocols that could work well alongside GBC, as alonger period of training could be the 6/12/25 method, Accumulation andIntensification plus a more specific specialization phase, amongst manyothers.

These could each be followed on a 3-4 week cycle before moving onto thenext method and will ensure you are work towards your end goal, whichmaybe 12 weeks down the line.

Final NotesThe recommended rep ranges and tempos in this document are justguidelines and nothing is set in stone, they are there to give you arecommended starting point. Beginners and trainees looking for a morecardiovascular response will do better using the higher rep ranges, traineeswanting to increase more muscle mass would benefit from lower repsranging from 8-12.

• Different body parts respondwell to lower reps and higherloads such as the hamstrings, soagain you may choose to startwith reps ranging from 8-12.• Performing a set of chin-upsusing a rep range of 12-15 whenpaired with a back squat ofsimilar reps will be pretty muchimpossible for most traineesand they will fatigue longbefore they reach 10 chin-ups using an intensive tempo, so in this instanceyou might change to 8-10 reps for the chin-ups.• Try and avoid pairing two very grip intensive exercises together such aschin-ups and deadlifts, as grip strength will be the limiting factor inperforming them optimally.

The 6,12,25 , Accumulation and intensification methods as mentioned earlierin the article, I have learnt through Charles Poliquin™ and his PICP courses,which I cannot recommend highly enough.


If you’re interested in learning more aboutprogram design, would like to book in for a FREEconsultation with me or would like to enquireabout 1-2-1 Personal Training then please emailme at [email protected].

o far we have had a fantastic year with the Queens Diamond Jubilee,Euro 2012, our fantastic Zumbathon which we raised over £500 to gotowards the fitness suite at Combe Pafford. Not to forget the ‘Lose an

Inch Day’ with proceeds again over £700 to Combe Pafford.

The highlights of the summer for us included theThe Torbay Half Marathon, with the moneyraised by our members, once again going toCombe Pafford.

The Olympics and Team GB, not to mention theOlympic Flame passing through our home town!All that we possibly could ask for was the Sunshine – and that too pushedthrough occasionally!!

When the sun has been shining in Torquay, the Outdoor Gym and Muscle Hillhave proved a great place to go and workout. The coaches, clients and I havewatched this area grow each year, with more members working out in thegreat outdoors.

We also sponsored the Torbay 10km in Augustand the conditions were very favourable, so a bigcongratulations to all those who took part.

I would like to say a big ‘Well done’ to one of ourfemale members Sarah Bradshaw. Sarah hasbeen continuously working hard here with us at

Winners 2000 and has even bought her dad along to join as well as her sonand now mum is next up!! Sarah has lost more than 7 stone now up to dateand is on target for her weight of 10 stone.

Sarah originally joined Winners 2000 Torquay after having her children andwanted to get back to a healthy weight and tone up at the same time. Shefollowed a “mixed-type” food plan which was about eating healthy proteinand fats and a mixture of low starch carbohydrates and the weight started todrop off. That built confidence and belief in what she was doing and shebecame even more focussed.

I asked Sarah ‘what she would say to anyone who really wants to make somechanges but is nervous about starting out?’ and she answered “If I can do it,then anyone can! Everyone is nervous to begin with but with Winners 2000

it’s a very friendly gym, the atmosphere isgreat and all the staff are very approachable.So just go for it, you won’t regret it!”Sarah changed her program every 3-4 weeksso her body never adapted to what she wasdoing; it was constantly pushed andchallenged. We think Sarah looks great andwe are really proud of her!!!

leanne Smith and PumpI would like to welcome Leanne Smith to theTorquay Timetable, Leanne has startedteaching Wednesday PUMP class at 9.30am and she is aiming to run a Fridaymorning class from mid September, please check the website and Facebookand Twitter to see which class we are launching.

Check out the Real Food CaféThe Real Food Café is open in Torquay with manager Tish Price. Tish isserving food daily from Monday - Saturday between 9am and 2pm withmeals including healthy breakfasts and light snacks, flapjacks and proteinshakes.

All food is locally sourced and you can even buy your meats and eggsthrough the café. Order today, collect tomorrow.

To contact Tish for more information is 01803-313485 or 07805119597or [email protected]

You can also find the Real food Café on Facebook too for daily meals.Catering Services are also available.

Time for a trim???“The Cutting Room” Salon is open in Torquay, with Holly and Rachel.Members receive 15% discount, price leaflets are available in theTorquay Gym.

To contact them call 01803-316792 or 07796683266. The salon isopen throughout the day and appointments are also available in theevenings.

In the meantime, I hope you are all really enjoying yourtraining with us. As ever my advice is to be clear about yourgoals, have fun chasing them and take the time to investin your health. It’s the most important thing you have.

If you have any questions of feedback, please contact meat [email protected] a great Autumn x

Hannah BryantManagerWinners 2000 Torquaywww.facebook.com/Winners2000Fitnesswww.twitter.com/Winners2000Tqy

Welcome to Winners 2000

Torquay


S

Free To members £4 for non membersMy Circuit Classes provide a total body workout, made up offun and safe exercises aimed at targeting the whole body.Workouts change from week to week, and whatever levelyou are starting at, you can join the class and fit right in.Everybody is welcome, the session runs for around an hour,no booking required.

For more information contact [email protected].

Circuit Training with Glen BevanThursday nights, 6pm in the Torquay Studio

Free To members £4 for non membersWe meet every Saturday at the Torquay club. This session is aimed at people who have some good experience andare used to intense road running. The sessions vary each week, some are distance based, some shorter interval typesessions, including off road distance running, hill work, beach sprints, and fartleck training.

For more information contact [email protected].

Do you enjoy outdoor running in a group?Our Experienced Running club – Meets at the Torquay Gym,Saturday mornings at 7am, with Glen Bevan.


e do a lot of work withjunior members at Winners2000. Some for health

reasons, some for weight loss and somewho have a specific sporting goal theywant our assistance with. In all cases, weare focussed first on safety, and then onresults. We make sure the students havefun and build positive long termassociations to exercise, taking care ofthemselves and all the good things thatworking out provides.

I have only been training Mollie for thepast month; but in that short time it is verynoticeable how her body is adapting andthe progress she is making.

Mollie is 12 years old and dances competitively. Herparents contacted me initially to help with her corestrength and flexibility, although her regular danceclasses keep her fit and supple with good posture, sheneeded work with her conditioning.

Coming from a dance background I know how importantstrength training is. Dancers need to support themselveson their own and with partners. Dancers need to bestrong yet flexible so they need to develop strong bonesand supple joints to enable them to perform at their best.

Stamina is also a key part in our training schedule sowithin our workouts we include fitness drills, such asbleep tests and timed circuits alongside our strength andconditioning work.

In the past 4 weeks Mollie has made improvements withher rowing technique and reached her personal targetsbut most importantly has developed a stronger centre(core) which I measure by bosu/fitball/medicine ball workand body weighted exercises such as push ups and chins.

We are still working on her flexibility with the splits beingher overall target, but each week we get closer toachieving that.

In our sessions my aim is togive Mollie clear directionand an outcome, this helpsher stay focussed as we seeher performance improve.By the end of our workoutshe has a feeling ofaccomplishment and adesire to set her own goals.

Working with a number of juniors, it is really rewarding tosee how they grow in confidence and self-esteemthrough exercise. I am never surprised at how much of adifference exercising and feeling fit and strong makes toyoung people. It really is no different to adults; when theyfeel better, they perform better in every area.

Mollie has weekly sessions with me to supplement herdance classes; we will push forward with her flexibilitytargets and continue to set new ones.

For more information on junior personal training pleasecontact me on [email protected]

Helen [email protected]

Every Age @ Winners 2000 with Helen Collins


Do you want your children to exercise more?lose some weight, get a new hobby?

Are you trying to lose weight but not seeing theresults you want?

Contact me now and arrange for a free consultationto get the answers you are looking for.

Contact [email protected]

W

eginners running club is designed for real beginners which means every member is able to takepart; this is about having fun and breaking down the imaginary barrier that “you can’t run”. Illsupport you, and well take things literally a step at a time.

I set the pace each week, ensuring clients are comfortable and running at a tailored speed. It isn’t aboutwho goes the fastest, it is just about everyone having the chance to run and enjoy the process, whilstbeing supported by me and the rest of the group.

I add a small distance to the route each week which allows clients to track their own progression andadvance their fitness. An alternate route for members who join the club with less experience is alwaysplanned which allows the option to run a shorter distance.

Participating members have already noticed a development in their fitness having furthered theirrunning distance, and competing in races such as local 10Ks and the Cockington Caper.

Beginners running club is designed for beginners which means that everymember will be fit enough! It is about fun, and having the support whilst yourun, not about who can sprint through the tape first.

Why not come along and run your way to a fitterfuture? Beginners running club takes place everyFriday evening at 6.30.

For more information contact: Email: [email protected]: @ESSAM_PT Facebook: Sam Essam-Trainer

Beginners Running Club in Torquaywith Sam Essam


Welcome to the Cutting Room!!!Run by Holly and Rachel, The Cutting Room Hairdressers

from the Torquay Winners 2000 is based downstairsin our Torquay club.

OPENING HOURSTuesday - Friday: 0900-1730

Saturday: 0900-1600Late evenings are available by appointment only.

Winners 2000 members receive 15% discounteach time they come

Contact Holly and Rachel on 01803 316792 or 07796683266

B

Kirtis Bell, Personal Trainer. Vicky came to see me at Winners 2000 in need of some help. Vicky hadgained some unwanted weight and was not happy, she was very clear thatshe needed to change. We started by just sitting down and talking throughher goals, confirming “what we were doing”, “why” and then “how”. Weproduced a very clear list, starting with a decrease in body fat and then somefitness and energy goals. We really looked at weekly short targets so therewas always the feeling of being on track, a step at a time approach. WithVicky’s really busy working lifestyle the plans were adapted to suit her, so shecould have the time to complete all the other important things in her life, aswell as her training.

I got Vicky to fill out a food diary of everything she was eating and drinkingfor a couple of days. The purpose was to really get her to connect with whatshe was eating, “owning” her nutrition really. It was important for her to seejust how bad some of her dietary habits had become and how much neededto change. To start with there was a lot of discussion about nutrition, I set thegoal of educating each of my clients what to eat and why they should eatcertain things. Right now Vicky knows right from wrong and is able tomanage her own food choices on a daily basis.

Over the past 3 months with healthy nutrition, regular intense workouts andconsistent monitoring, Vicky has made great progress. Dropping 25 lbs andlosing inches all over she now feels confident and has never been happier.Vicky is still training hard, enjoying it and loving life!

Vicky Hipwell,Winners 2000Torquay Member.I decided to join Winners2000 and train with Kirtisafter I came back from my skiseason, where I had put onunwanted weight andwanted to improve on myoverall fitness.

Kirtis and I sat down and setgoals, which I felt wererealistic and achievable andalso fit with my othercommitments. He gave me a fun and enjoyable program to start and then asI progressed it became more advanced. I don't have a chance to get boredwhen Kirtis is around. He is always there keeping an eye on my progress, andensuring I can achieve my full potential.

Kirtis has given me a lot of support with regards to my nutrition. Thediet programs have been clean and healthy, yet satisfying. Throughthese past few months he has given me a deeper understanding ofwhat I need to be eating for my body, and what foods to avoid.

I have been training with Kirtis for just over 3 months and I have so far lost 2stone. I still have a few more pounds to go until I am completely satisfied.Training has now become part of my life and I wouldn't feel good without it.I would like to thank Kirtis for all his help and advice.

Kirtis and Vicky


“Kirtis ensures that I can achievemy full potential.”

www.kirtisbell.co.uk | 07891661108 | [email protected]

check out the timetable fordays and times, or contact:

[email protected] [email protected]

for more information.

Come and join our PUMP

Classes in Torquay,

The BioSignature Method was created byWorld Renowned Canadian Strength CoachCharles Poliquin™ in 1982.

His method came from understanding howcertain areas of body fat that become stored,correlate to specific health and imbalances ofcertain hormones. His measurements areascertained through the use of body callipers.

There are 12 Body Sites to measure which is themost comprehensive, thorough and fine tuningmethod to use for understanding improvedhealth as well as educating YOU in rebuilding yourhealth the right way for longevity

· Every site in your body where you store fat is an indication to your hormonal profile

· There are 12 BioSignature body fat sites measured using Harpenden callipers

· Each Site represents the health of a specific hormone

· Gives an overview of your overall hormonal profile

Benefits· Helps to create a tailored blueprint of your diet, supplementation, lifestyle and training needed to help you lose fat and build health –Specific to your body

· It accurately monitors how your body responds and the results you are getting week by week

· What gets measured, gets done

About MeI am a fitness and lifestyle coach seeking toimprove people’s lives on a daily basis using myskills and knowledge to create achievable goalsand realistic aims; all individual to that person.

I have been working in the industry for 3 yearsand continue my own personal development dayto day.

What I DoI work with people like yourself to fix your health,and take away that guess work of ‘not knowingwhat to do next’, and that ‘getting stuck, feelinglost and not knowing if that food I am eating isreally all that good for me to lose my waistline’.With all the nutritional tips and guidance in themedia now feeling like minefield of information,no wonder everyone is confused!

If you want to be happier, more confident withinyourself and in the best shape of your life, thencontinue reading.

Everyone wants the confidence to be body proudright? To go on holiday/weddings/specialoccasions/social events at any time of the yearnot worrying about putting on a bikini, or for thegents, to show you take care of your health bybeing in shape. Or putting on that size 10-12dress you have always wanted to get into; or thatsuit that fits perfectly on your 32inch waist. Youcan and will progress to this and will reap thebenefits in all other areas of your life too, byachieving the results you’ve always wanted.

Is this something you areinterested in doing yourself?What I do ismeet up withclients on aregular basis,not just to workout, but to workon balancing allareas of their life by looking at lifestyle factorswhich are affecting their hormonal balance,consequently obstructing their goals withoutthem knowing it. Things like your weeklytimetable and planning of food you eat, your

quality of sleep andrecoverability. Areas that arethe most neglected but themost important.

If you want long term results which you cansustain, prevent or even reverse (such as Type IIdiabetes) and come off the many types ofmedication you have been on for years. Having alife coach will allow this to happen. When youbecome a regular client of mine you will noticeyou have more structure and focus to your health,nutrition and well-being. You will know exactlywhat you need to do and how you need to do it. I

will supply you with a plan and strategy that suitsyou and more importantly, you will know whyyou are doing it.

Don’t be that someone who goes through lifewith the will to want to change but with nodefining pathway on how to get there. This oftenends up with injuries, illness, fatigue and burnout. Causes usually stem from an overtrained/worked malnourished body which is notlistening to what the body needs due to the fastpaced world we now live in.

Take a look at some of my testimonials and howhappy they are with the results they are achievingright now. Also take a look at the free informationand health articles which are regularly updatedon my blog.Take a look at:www.winners2000fitness.co.uk/services/transformations

Some of the positive benefits youget when working with CoachDoolan are:· Time to focus on YOU and what you want

to achieve.· Achieve greater results in less time.· Someone to challenge, motivate and support you.

· Enable you to come up with a fresh approach to an old problem.

· A safe supportive environment to discuss your issues and work through them.

· Your personal development mentor.· Give you accountability and commitment.· Create an action plan and support you in

achieving it.· Someone to provide unconditional support and praise.

If you commit your goals towriting you are 40% more likely toachieve them.

If you tell someone else you are60% more likely to achieve them.If you have a coach you are 95%more likely to achieve your goals.

What is BioSignature Modulation?by James Doolan


www.jamesdoolan.wordpress.com Facebook: www.on.fb.me/gD1iY0Twitter: www.twitter.com/JD00lan

“My reward is seeing YOUimprove the quality of your life.”

s I am sure you are already aware we have now been in our new Paigntonhome for just over 3 months and I could not be happier. It has been a hardslog, but we finally have ownership of this massive new building and can look

forward to a long and successful future here. I feel very privileged to be the managerof not only what I think is one of the best gyms in the whole country but also to beable to train in such a fantastic facility. The new additions of the Astroturf sprint track,the Strength and Conditioning Room, the Spinning Room, the Amazing new studio‘The Zone’, our Sports Therapy Room with Louis and our Hair Dressers have all beenso well received, it makes all the hard work worth it.

Along with the new gym, I would like to introduce to you Louise and Leanne, who arethe newest editions to our team. We are lucky to have them both here, as they havegreat knowledge in their chosen fields and will only continue to broaden theopportunities for members at Winners 2000. Next time you are in training orattending a class make sure you say hello if you haven’t already. For more informationregarding their background and skills check out their profiles.

It is also with regret we have to say bon voyage to Debbie who is going on a 12-month sabbatical in Australia. We wish her all the best and look forward to her return.Have a safe trip Debbie!

Congratulations to Laura and her Husband Rob, who, as we publish this edition of theWinning Times, are expecting their first baby. We wish them all the best and hopethey manage to get some sleep over the next few months!!

We also have to say Congratulations to our trainer and Zumba Instructor Sarah, whois getting married in September. We wish both Sarah and Paul a very happy futuretogether.

In this edition, we have picked two Paignton Members that we are very proud of:Jason and Laura are two amazing people that I think will motivate and inspire you all.Read their stories and let that be your training fuel this week.

Also, check out our new Classes timetable for Paignton (page 30) which now includesBeginners running club, Cardio stretch and tone and additional Circuit trainingclasses. These will be kicking off from October 8th so please come and join in!

We recently held our Zumbathon in Paignton and had a fantastic night, not only wasit a great way to celebrate the opening of our new gym, it was another chance to raisesome more money for Coombe Pafford School. The event was a great success and Iwould personally like to thank everyone who was involved. Please read the full detailsof the night in the newsletter.We have so much happening here in the coming months for you to be involved in soplease look out for future events and new classes. In the mean time keep traininghard and stay focused on your goals.

If any of you have any questions or queries about our Paignton Club please let meknow. Similarly, if any of you need to book a program upgrade, or want to arrange ablock of personal training, contact me and I will arrange this with one of my team foryou.

I look forward to seeing you all in the gym.

Jon EllerySite Manager - PaigntonWinners 2000 Fitness Ltd

Welcome to Winners 2000 PaigntonWow, what a busy 3 months it has been!!!


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www.facebook.com/Winners2000Fitnesswww.twitter.com/Winners2000Pgn

Hi,My name is Louise and I ampart of the team at Winners2000 Paignton. I started here inJanuary 2012. I am not new toWinners 2000 though, I was amember when i was about 14,before I started my athleticcareer, working out under thesupervision of Simon and Jon.they gave me greatencouragement andmotivation both of which weregreat contributing factors towhat was to be a life changing career. It is funny how that has come full circlenow, from the gym, to competing in athletics, and now back to the gym as atrainer working with members to help them with their goals.

I began pole vaulting in 2004when I started University(UWIC), prior to this I was agymnast. Fom 2004 to 2007 Iwas training in Cardiff andwithin this time I had alreadycompeted in my first

international competition (European Under 23 Championships) where Iqualified for the final and finished in 8th place.

At the end of 2007 I moved to Loughborough to train at the high performancecentre. It was here where I improved my personal best to 4m21 in the outdoorseason while competing in Poland in front of hundreds of people. It was in2007 that I was acknowledged by UK Athletics as a potential Olympic athleteand placed on lottery funding. I was training full time and got to travelaround Europe training and competing. It was defiantly a time I willremember and cherish. I maintained a relatively high standard for thefollowing few years andrepresented my country on severaloccasions. However, in 2010 Irealised that I had reached my fullpotential in the event and made thedecision to stop. It was the rightdecision and I have never lookedback since.

It was after this time that I wanted to focus my attention on my career andhelp to pass on my knowledge and experience to others. Having recentlypassed my Level 2 fitness instructors examination and with my sportscoaching degree I feel I can help provide our members and my clients with allthe information and support they need. Helping them to achieve their goalsas well as help them reach their full potential, just as Winners 2000 helpedme way back in 2001.

I look forward to meeting you all in the gym soon. Contact: [email protected]

Meet Team Winners


louise ButterworthHi, My name is Leanne and Ihave just started working atWinners 2000 in Paignton asan Instructor and taking anumber of group classes. Iam really excited to betaking Pump, Combat andZumba classes across thePaignton and Torquay sites.

I come from a studio fitnessbackground holdingqualifications in a variety ofclass programs such as Body Pump, Step, Aerobics, Zumba and Boxercise. Ihope that in the near future I will be able to help deliver a wide range ofclasses across all the Winners gyms, meeting lots of members and drivingyou all further to achieving your health and fitness goals.

Please feel free to approach me in the gym and ask me about my classes orto discuss your training. I would be happy to help with any questions orconcerns you have.

I can also be contacted by email at:[email protected]

leanne Smith


Check out the latesttimetable for times andvenues, or email:

[email protected] more information

We have it every day at Winners 2000

Laura joined Winners 2000Paignton on the GP referralscheme in August 2011. Shecame to us as a very nervouslady but full of determination.Laura suffers from epilepsy andspends most of her days in awheelchair with 24hoursupport. Laura was referred bydoctors as she needed to loseweight and to regain mobility.She also needed to buildstrength in her lower body, as

sitting in her wheelchair all day meant she was losing muscle mass. Aftercompleting the 10 week program Laura joined as a full member and meetswith me once a week and has done for the last 6 months.

In the last 3 months alone Laura has lost an incredible 2stone 4lbs, droppingtwo dress sizes!

Three months ago Laura wouldn’t want to get out of her chair at all in case offalling, however now you will see her jumping in and out of different piecesof fitness equipment all over the gym. You will also always hear Laura saying‘I CAN DO THIS’, which to me is inspiration in itself.

Although Laura still has a way togo she is definitely my mostdetermined and inspirationalclient. She always see’s the positivein everything and will try anythingonce. Laura’s next obstacle is thetreadmill. Her dream is to walkwithout fear. As her epilepsy issporadic she is always worried shecould fall and hurt herself as shehas in the past. Yet she still holdshope that one day she will be ableto leave her wheelchair behindand that she will be able to getback on a horse and ride again.I am really looking forward to Laura making these dreams a reality as I knowthat with her determination and with the training at Winners 2000 it willjust be a matter of time.

Paignton Members

in Profile

Winning Times | October 2012www.winners2000.co.uk29

Jason started training with me 3years ago when he came to meand said he wanted to join theRoyal marines. With this goal ofhis in mind I spent some timeresearching the types of physicaltests he would need to gothrough in order to achieve this.The tests included a 2.4km rununder a set time and ademonstration of upper bodystrength including press ups and sit ups.

Now knowing where Jason needed to be in order to pass, we set aboutworking functional exercises into his programs where he was lifting andpulling his own body weight. This meant he would be able to increase hisstrength and fitness at the same time. Other sessions often included circuitbased training and a cross fit style approach.

As the months passed we started to test Jason’s fitness to see how it wasimproving. He was getting some fantastic results so he felt confident goinginto the physical challenges. Jason went on to pass his physical testingmanaging to get 85 sit ups in 2mins, 64 push ups in 2 mins, a total of 12 pull

ups before resting and finally reaching level 13.2 on the bleep test.

However, Jason just missed out on the written exam due to life experience.He is now off to University to further himself academically and insists histraining will only continue to develop.

I am very proud of what Jason has achieved and the effort put into his goals.It is very unfortunate that he narrowly missed out on the exam however itseemed this was almost forgiven when Jason was given the opportunity tocarry the Olympic torch through Dartmouth. “To be selected from so manyapplicants was a real surprise and an amazing honour. I am sure I will neverforget the experience and am so proud to have played a part in Britishsporting history”.

Keep up the great work Jason and we wish you all the best at university.

Jason Murphy, and check out the Olympic Torch!!!!!

laura Jewell

If you would like to know more about our GPreferral scheme or training with me please sendan email to [email protected]

If you are interested in training for theRoyal Marines or any other physical tests andwould like to know more about how you canimprove your fitness please feel free to emailme [email protected]

FREE TO MEMBERS’ CLASSES AT WINNERS 2000


MondayCircuit Training

Rob Hughes7.00am-7.45am

KaratePRIVATE CLUB

6.00pm-7.30pm

Tuesday

ZumbaSarah Harris

6.00pm-6.50pmCore Conditioning

Leanne/Tristan7.00pm-7.30pm

Wednesday½ Hour Blast

Tom Clark7.00pm-7.30am

ZumbaSarah Harris

9.30am-10.30amKarate

PRIVATE CLUB6.00pm-7.30pm

Beginners Running ClubRob Hughes

7.00pm-7.30pm

Thursday

Cardio, Tone & StretchLeanne Smith

10.00am-11.00amCombat

Leanne Smith6.00pm-7.00pm

PumpLeanne Smith

7.00pm-8.00pm

FridayCircuit Training

Tom Clark7.00am-7.45am

Circuit TrainingRob Hughes

6.30am-7.15am

Saturday

ZumbaSarah Harris

9.30am-10.30am

Monday

ZumbaLea Millman

6:15pm

Tuesday

PumpHannah Bryant

6.15pm

WednesdayPumpLeanne

9:30am

Thursday

Circuit TrainingGlen Bevan

6.00pm

FridayZumbaLeanne

9:30am

Beginner’sRunning Club

Sam Essam6:30pmZumba

Sarah Clout7:15pm

SaturdayExperienced

Running ClubGlen Bevan

7.30am

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Monday

20 minuteABS Blast

Elliot6:00pm

Absolute BeginnersRunning Club

Louise6:15pm

Running ClubLouise

7:00pm

TuesdayCircuits 7.00am

Pump Louise

9:15am

20 minute ABS Blast

Elliot6:00pmZumba

Ted6.00pm

Wednesday

AdvancedCircuits

James Oswald6:30pm

Pump Louise

7:00pm

Thursday

Pump Louise

9:15am

Zumba Mandi

6.00pm

Circuit TrainingJames Doolan

7.15pm

FridayCircuits 7.00am

FitballAndy

6:00pm

Saturday

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New Paignton timetable starting October 29th

s part of our Company Mission Statement wecommit to playing an active role in thecommunity through the raising of funds for

local schools and other causes. We have mainly raisedfunds for Combe Pafford School in Watcombe Torquay,as well as Mayfield, and you may remember our eventto help build the play park in Paignton last year.

Over the past few months we have had some reallygreat response from our members across all 3 clubswho have got involved in a range of activities andworked really hard to raise thousands of pounds forthese schools.

Add an Inch!!!Starting out, there was the “Add in Inch in a Day” event.This was 10 hours of training, with around 25 minutesof exercise and 35 minutes off for the entire 10 hours.There was also supplementation and nutrition adviceand everyone was sponsored to take part, complete,and “Add an Inch to their arms”. The growth from thispainful day obviously takes place in the 2 weeksfollowing the stimulation, and we had some greatresults.

Now lose an Inch!!!We then moved onto the “Lose an Inch in a Day” event,the total opposite, where members who had goals toreduce their bodyweight and body fat levels, took partin another marathon day of activity. Again, theprinciples taught were things that were safe, and couldbe used long term. There was nutritional advice, followup diet plans and exercise prescription, so that all whotook part could “lose inches” and do so in a safe andconsistent manner. It was great fun, a lot of hard work,and Emmy and Louise, assisted by Lauren, Amy andLouise Butterworth did a great job motivating themembers taking part.

Winners 2000...

In the Community


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Zumba All Night!!!We also opened up the new Paignton club with a 5 hour“Zumbathon”. This was a high energy and great fun event,with over 80 adult and junior members taking part andsupport from Ben Moseby at Palm FM. Sarah, Tom andLeanne were great on stage, energetic and motivating,jiggling for England!!! It was tiring, but another superbshowing from our members and more money raised for avery good cause. There were some very “3 left feetperformance” from many of Team Winners!!!

Keep on Running!!!Most recently we had a strong showing in the Torbay HalfMarathon, with entrants motivated and supported by Glen,Louise and Sarah from the 3 clubs. For some it was apersonal best, for some it was just a case of committing tothe goal and getting round in 1 piece.

We have a tonne of other events planned over the next fewmonths, all with the goal of meeting our objective of“giving back” and allowing our members the opportunity toget involved in that. We hope that each of the eventsprovide some fun for those who take part, as well as someeducation and of course, some extra progress on route totheir own physical goals.


Do you have any ideas formore fun charity events?If you have any suggestions forevents you would like us to run,or any other feedback, pleasepass that onto your site Manager.

Check out the total body resistance trainingprogram below. It is similar to the types ofprograms I use with my clients, and also performmyself. I am a great believer in the importance ofvariety in resistance training, so the body iscontinually being challenged at just the rightlevel, so you are able to keep moving forward.One of the biggest mistakes I see with peoplesprograms is the lack of change, measurement andprogression. After 2-3 weeks of any program, thebody is beginning to adapt and hence the reasonfor it to make changes decreases. It is controllingthis level of adaptation, new stimulus, that allowsfor progression, not regression. Plus, I think working out should be about havingfun, and in changing things up each time wetrain, it makes it more fun and you learn newskills every time.

Sets, Reps, Tempo and Rest Periods - For eachof the exercises below, unless stated, I want youto perform 1 set or 6 reps, rest 90 seconds, thenlower the weight and perform 1 set of 12 reps,rest 60 seconds, then lighten the weight again,and perform 1 set of 25 reps. This is a very simpletraining strategy I use with a lot of my clients, asit covers all elements of strength training. Somerelative strength, some hypertrophy, and somestrength endurance.

Hyperextension Side Crunch – This is afavourite of mine, as it really targets the tough toimprove oblique’s area on the abs. Now havingabs is about a lot more than training abs, trainingabs is around 2% of having abs in my opinion.But, if all the other variables are in place, thenworking your abs hard can produce real results.Focus on holding each rep for a 3 count at the top,perform 3 sets of 10 reps each side. As youprogress, you can add resistance to this, a weight,band or partner assisted.

Fitball Alternate Dumbbell Press – Workingyour chest on a Fitball is great for improvingfunction, not necessarily absolute strength. If Iwas working for a 1 rep max of maximumstrength improvement we would do this on abench, or floor press. But, using 1 arm at a time isgreat for engaging your core, you are challengedto balance on the ball and you’ll feel a lot of chest,shoulder and triceps work, as well as abdominalrecruitment in this exercise. Go for the 6 eacharm, 12 each arm, 25 each arm blast on this.Rope Pulls – I love this exercise, it is very

functional, you work the back, traps, biceps andforearms really hard. Go for 3-5 trips of around20m, I do them in our studio here with the ropetied to the mini sled. Aim to get the weightloaded with over 50% of your bodyweight, anddo the reps in an explosive fashion. Rest only 60seconds between trips, make it hard on yourself. Mini-Sled Push – This low angle really makes it

a great exercise for the whole lower body, quads,hamstrings, glutes, calves. Get a weight thatallows you to do this with some speed. Sprint it20m, rest 60 seconds, and perform 5-8 trips inthis fashion.

off-Set Chins – The change in hand grip is a newstimulus to your nervous system and a shock toyour pulling muscles. If you can’t perform fullchins, then use our assisted machine, or ask aninstructor to show you how to use strength bandto assist you. Heaves are another alternative. Gofor 3 sets to failure, targeting around 8-12 per set,with a 90 second rest period.

Workout of the Month With luke Simons


Lying Keiser Curls – I love this machine, it is soversatile, you can really train the whole body onit. For this exercise, you are going to change thetempo. Aim for an explosive curl with a controllednegative, working to the 6, 12, 25 rep targets asabove. Lower the resistance for each set of course. Kettlebell Squat – For anyone who has

concerns about the spinal loading aspect ofbarbell squatting, using kettle bells is a saferalternative. Sure you are still challenged from acore perspective, you have to hold your postureand abs, but there is no direct spinal loading.Work to a safe depth, that varies for everyone andcheck you’re with an instructor. AS a general rule,whenever you see your lumbar spine start to“flatten”, then you are close to the depth that issafe for you. Use the rep range targets above. Kettlebell bent over Row – Some tempo

changes here; I really want you to focus on thepause rep at the top, the squeezed position whereyour scapula is retracted. On the negative, don’tlet your scapula drop (anterior humeral slide);focus on holding your posture the whole way.Typically people let ego take over in thismovement, it isn’t designed for that. Focus on asawing action, not straight up and down, andwork to pause for 5 seconds on each rep at thetop. Complete 3 x 7 reps on this exercise, rest 90seconds. Cool down and rap – After any workout, the

goal should be to refuel and to switch your bodyinto a parasympathetic state as fast as possible.Working out is a sympathetic activity, and onceyou have trained, you want to get into therestoration phase ASAP. A contrast shower in ourgreat power showers with temperature changefacility works great, 1 minute cold, 1 minute hotand repeat 3 times. Or get into the sauna andthen take a cold shower after 2 minutes, thatworks great too. Just make sure you get somegood food and start the recovery process as fastas you can. What you do in the gym is just part ofyour progress, the restoration and nutrition arejust as important.

I really hope you enjoyed this program. If youhave any questions about it, or anything elseabout my training, my coaching, please dropme an email.

Does your program need a change?If you are tired of what you are doing, need somespark to kick you into action, contact me now [email protected] and we can fix to meetup. I have been a Trainer here at Winners 2000 forover 10 years and take great pride in helping ourmembers get the best, safest and most effectiveadvice on their health and fitness goals. Imcurrently working with over 70 members eachmonth to help push and motivate them toachieve all the things that are most important tothem.


NON-MEMBERSWHO WANT AHAND?No problem, contact me [email protected] I will arrange a FREECONSUlTATION with you atthe gym to talk throughhow you can get started onthe right exercise and dietprogram for you.

35

Join me and “Extreme team” for EARlY MORNING CIRCUIT TRAINING.The best start to the day you could ask for. It will wakeyou up, give you the energy to make your day a greaterone, and burn bodyfat like never before. Every Tuesday and Wednesday for a 6.30am start, andthe circuits lasts for 45 mins.

Like everything we do at Winners 2000, everyone cancome and take part, no matter what your ability level.Just come and do what you can, have fun and getbetter every week.

Early Morning Circuit Trainingat Winners 2000 Torquay, with luke Simons

For more information onthe Early morning circuitsplease contact [email protected] /07525534171

Winning Times | October 2012www.winners2000.co.uk

Kevin has been working out with us now foraround 3 months. Initially his goals were reallyabout decreasing body fat, with a view to betterresults on the field (Kevin is a professionalfootballer with Torquay United, playing at left-fullback, and last year was selected for the PFA Teamof the Year).

The body fat issue was a very simple one to fix; itwas just a product of what I call “a little bit ofknowledge is a really bad and dangerous thing”.Typical of what I have encountered in footballactually, where a very high sugar and highcarbohydrate dominant diet is suggested, plusthe additional of pre-game stimulants, withoutany real monitoring of the results of thatprescription.

The clean up (removing all irritants from he body)and blood sugar stabilisation phase was veryeasy, 14-21 days, then exercise wise, working firston relative strength, to give Kevin a base to buildfrom, correcting some faulty movement patterns,mobilising his pelvis and lumbar area which weretypically very tight and hence affecting functionand strength.

Moving on from that, we spent some timeworking on speed strength and right now areabout to enter a more conjugated block, with thegoals of starting slightly more dynamic andexplosive lifting.

That wouldn’t have been possible at day 1; itwould have been too much stimulus, too muchstress and resulted in injury and a worsening ofperformance. The goal is to make improvementsevery week, but with pro athletes who arecompeting each week, you have to monitorclosely their recoverability and ensure they are“primed” for each game.

Part of Kevin’s micro-cycle includes a Thursday“Primer” session, similar to what I have used withMike Williamson at Newcastle, where we useexercises for their “awakening” effect on thecentral nervous system, rather than a “deadening”effect that some other movements/rep ranges/% of 1rpms can have.

That is really manipulating the GAS curve(General Adaptation Syndrome) to ensure thatthe period of “Super compensation” occurs on

game day. As a coach, you can’t always get thatright, as so many things will affect recoverability,the body summates all stresses. The aim is to doall you can to have your athlete ready come gametime. Psychological programming, goal setting,improving self-talk, visualisation techniques,centreing, they all come into that.

We’ve also built in a tonne of restoration work,things that speed recovery. These range fromjumping in the sea, laying in a dark room, sledwork, rope work, tempo and steady state cardioactivities that are generally performed between50-60% maximum HRM. They vary from week toweek, dependant on the amount of energyexerted in games and training sessions.

It is important to point out that no 2 games canever just be thought of as the same amount ofstimulus and hence require different amounts ofadded restoration work. How 1 athlete “perceives”a game, “endures” a game, is totally different toany other, and changes on each occasion. Thehigher the fitness, the higher level the recoverywork is done but that is a general rule. And byfitness, I mean mental as well as physical. I think footballers get a bad rap at times; thegeneral belief is that they are all lazy, immature,selfish pre-Madonna’s. In Kevin’s case, all I can sayis he is the total opposite.

He’s a real pleasure to work with and motivatesme to want to improve his game. Not only is hecommitted to what he does, but more thananything, he is a “good person”, the type I wouldwant to employ at Winners 2000, just like Mike. Kevin has given his time to helping us withCombe Pafford School and the pupils there, and iscarrying that on into the season; giving back.Using his platform to help other people,demonstrating qualities of selflessness andhumility. He recognises that his profession giveshim that opportunity and embraces it. I coach all my athletes and clients to recognisehow real success is far more than what they putout on the field. How it involves the other areas oftheir lives, contribution, family, friends, all thosethings. To me they are just as important, if notmore, than the pure athletic goals that pro-athletes set. They all have an impact on theirperformance in a far greater way than theyinitially imagine.

Kevin is making huge strides and I am committedto supporting him for as long as he needs me too.

Simon JefferyManagerWinners 2000 Fitness Limited

Kevin Nicholson, Moving on UpHow a “veteran Full-Back” is feeling better than he was at 21



I couldn’t be more pleased with the progress I ammaking, in all areas, not just physically.

Initially I think it was the shear rate of physicalprogress that I was amazed with. As I learn moreabout that, I realise how the mental andpsychological aspects of sports performance are socritical. They play a huge part in what we put onthe field each week, how they affect our “energy”,strength and what really matters, “Winning”. Andhow foods that we are taught to think we should beeating, really dont help us at all. In fact, they holdus back.

I’m committed to do whatever I need to do toimprove my game and in turn help the team winand get where we want to be this season. Inworking with Simon I realise how muchdevelopment I can still make athletically and alsoas a team mate and leader. I just want to get betterevery week, work harder, take care of the littlethings, show the attention to detail required, dowhatever it takes to get better.

My goals are really to play and perform at a veryhigh level for the next 6-8 years, then to move intomanagement and coaching. All the things I amlearning right now are helping me perform but alsoteaching me a lot that I think will help me in thefuture after my playing days end.

I couldn’t speak more highly of this gym, Simon andhis team. The environment they create is reallyspecial, positive, inspiring, energising. I wish I hadbeen exposed to something like this at a very earlyage and stage of my career. What I am doing, whatI have done so far, it all makes sense, and it reallyexplains to me why my physical progress had beenso limited in previous years.

As Simon would say “right now all I am focussed onis the next practice”, meaning, the next thing I cancontrol to get closer to my goals.

Kevin NicholsonTorquay United Football Club

Hi, my name is Elliot and I’m the “newbie”Personal Trainer at Winners 2000 Newton Abbot.

I started working out myself at around 16 yearsold and have had the passion for health andtraining ever since. My training started off justfrom being at school and deciding I wantedbigger arms, training them just about every day,thinking that would get me results!!! I didn’treally know what I was doing, but I was already inlove with exercise and feeling good. I startedreading fitness and training magazines andarticles on the internet about different trainingand nutrition ideas. I realise now many of themwere total rubbish, but I was so keen to learn Ijust wanted to keep on searching for better waysto train and eat. I quickly fell in love with the gymand the gains I was making were reallymotivating me to do more.

My friends started to notice my progress andasking for my advice and help in the gym withtheir own training. I didn’t think anything of ituntil I noticed that they were making gains alsoand how good it made me feel to be doing thatfor other people. It was then that I really decidedthat I had found the career I wanted. I knew thenI wanted to be in the fitness industry for the restof my life.

I joined Winners2000 as a member and juststarting to work out there, I made more gains, theenvironment really lifted me, gave me moreenergy. Talking to the Trainers at Winners 2000was really inspirational, they all obviously had thesame passion I did, and were all really friendlyand helpful to me, especially James and Adam. I knew straight away that there was so muchmore to learn from the Trainers at Winners and Iwanted to be a part of their team to help melearn and grow even further. I finished my collegecourse and applied to Dean for an opportunity toshow them what I could do. After a fewinterviews and a trial, I was given the chance tostart work here.

I started working in Newton Abbot alongside theTrainers here, who are so dedicated andpassionate about their profession. It was a reliefto find like minded people and I felt at home fromday1. People who were committed to health andfitness like I was, it was like I felt at home.

In the few months I have been a Trainer here Ihave learnt so much about myself and gained somuch knowledge about the industry. I am sopassionate about my job, I love being able to helppeople get fitter and stronger and feel better.

My own training progress has gone through theroof. Rather than just training what I felt like, Iquickly got set up with a detailed program fromAdam and Dean, and the gains have beenamazing. I’ve been following an accumulationand intensification block of lifting; along with aPaleo style clean up diet, then adding in somecoconut butter, creatine and greens supplements.My diet is really disciplined, I eat every 3 hoursand I lift 4 times per week. Everything is soorganised, it carries over into the other areas ofmy life, I have never been so disciplined. Seeingthe gains come so quickly is really motivating, it isteaching me how it must feel to be a member andsee things happening. My friends can believe thechanges in my body, all done 100% naturally andwith long term health in mind.

The passion I have to be successful at winners andalso the industry is not just from my own selfaddiction to fitness but the constant energy fromthe trainers and members of staff around meevery day. The different styles of training and newknowledge I have gained from working atWinners 2000 and being able to attend thePersonal Training Development Program has putme in the best condition mentally and physically.I have many ambitions in my life that I want toachieve within my fitness career and I am reallyhappy to be at Winners 2000 and have the chanceto achieve them all.

I would like to take the time in thanking Simon,Dean, Adam and all of Team Winners for makingmy dreams reality.

I look forward to meeting you all in the gym soon.If you ever need a hand with your exercises,advice on technique or just want a questionanswered, that is my job, so please come and ask.

Elliot Bendelow

Meet Team winners

Elliot Bendow - Newton Abbot


Documents

Winning Times - October 2012