torquay • newton abbot • paignton

24 Pages·2015·20.4 MB·English

T O R Q U A Y • N E W T O N A B B O T • P A I G N T O N
WINNING TIMES
ISSUE 2 FROM WINNERS 2000
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Welcome to Winners 2000
Paignton, Newton Abbot and Torquay
What we do?
We provide a friendly and professional training environment
that allows all our members, every age, shape and size,
to enjoy their exercise program and see the results they
desperately want.
Everyone fits in here. And what is important to you is important
to us.
How we do it?
We have 3 great clubs along with a wide range of free to
member group classes as well as our outdoor gyms, sauna
and steam rooms and our therapists.
Every member is given a full 3 stage induction on joining to
help set up training and diet plans that are based on SCIENCE
not FICTION and that support long term healthy sustainable
results.
No fads, just facts.
You get to work out in a great environment following your own
personalised training and diet plan that has been constructed to fit
with your goals and lifestyle commitments.
Why you should be working out with us?
The benefits of working out properly go way beyond just Try it now...
weight loss and getting stronger. If you have thought about trying to lose weight or
change how your body looks and feels, then now is
Exercise is proven to improve your mood, energy, state of the chance to try it for real and see just how easy
mind and of course improve your health and decrease your and how much fun it is.
risks of serious illness.
Contact one of the Site Managers below from our
Aside from anything else, it is great fun and a social activity you 3 clubs to arrange for a trial of the services and
can easily do with friends. facilities as well as a sit down consultation to answer
all the diet, training and health questions you have
Working out at Winners 2000 guarantees you a always wanted answers to.
comprehensive, professional and passionate service as well
as the most friendly and positive environment possible. Contact us today, start tomorrow, feel better immediately.
We are a 2 time National Gym of the Year Winner. The
Newton Abbot
training and nutrition information you will receive is verified
[email protected]
and produced by Manager Simon Jeffery, who holds a
01626 331224
Masters Degree in Strength and Conditioning.
Paignton
Advice based on Science, not fiction. Results designed to last.
[email protected]
01803 524553
Torquay
[email protected]
Page 4 01803 327561
Trainer Profile - Nicola Poole
My Background
I have played different sports since an early age and
loved participating in all of them. From primary school
I have always felt like I was battling preconceived ideas
about girls and women sports participation. However, I
have always done things my way, not because I wanted
to prove a point but because that is what I wanted to
do. At 17 I joined my local gym with the pretence of
achieving their fitness goals. Watching people grow in
losing weight but I actually discovered a love for weight
confidence and making those first steps towards a lifelong
training instead. Then I joined a more serious gym,
love affair with the gym is amazing.
trained with men and learnt my skills from watching the
good and bad. I have always felt that I can be as good
if not better than any other trainer, never using my size Future plans
or gender as an excuse not to train hard, train right and My training goals this year are to get back into
be the best I can. It was that attitude that drove me competitive powerlifting after a five year gap due to
to compete in natural bodybuilding in my early 20’s. injury. Professionally, I am currently working towards
Then in 2004, I discovered a talent for powerlifting. By completing my Tutor/Assessor Award as I am running
2009 I had won 5 British titles, 2 Western European Level 2/3 fitness courses for a training company. I am
Championships and competed in a Commonwealth and also looking forward to working with Simon and Dean
World Championships. developing the gym’s strength and conditioning coaching
provision, in particular with juniors. I am going to be
How I got into personal training involved in setting up group PT sessions in the new S&C
room and developing adult and junior powerlifting and
I have been teaching PE in schools for 14 years but
Olympic lifting clubs.
reached a point in my career where I wanted a new
challenge and so with my love of weight training
becoming a PT was the obvious choice. After training at What can I do for you?
Winners for five years Simon and Dean were kind enough My training and working philosophy is the same. I don’t
to offer me an opportunity in August 2014 and I haven’t believe in quick fixes or results, nor jumping on the next
looked back. It gives me immense satisfaction when I new fad. What I do encourage in my clients is a long
see people I have worked with performing the exercises term commitment to their health and fitness through
I gave them correctly, enjoying the programme and hard work and correct, scientifically sound techniques.
I want my clients to take ownership over their training,
feel confident in what they are doing and learn about
themselves and the training I am asking them to perform.
I want them to have an experience that will last a life time
not just for 12 weeks.
How do I do that?
By putting the ‘P’ back into personal. I listen and gather as
much information as possible and then use that to design
a bespoke training programme. Making sure the goals
set are achievable, the training prescribed is realistic and
support and motivate when my clients need it most. I
give my clients the tools they need to train effectively,
whether that’s physical confidence or support in breaking
down psychological barriers.
Page 5
Trainer Profile - Nicola Poole
Why you should work out with me.
Training with me is fun, challenging and gets results. Contact me now to setup
Check out what I am currently doing to help these clients:
your FREE trial!
Ami – After 6 weeks Ami has already made excellent
progress. She came to me as a seasoned trainer looking
for help to get her back on track after some health
problems. She is an amazing role model to other young
Mum’s out there. She trains extremely hard and knows
exactly what she wants. So far she has managed to
improve her squat and deadlift and continues to PB every
week. She has begun improving her shoulder and arm
definition plus she has found a new love of training chest
and triceps.
Aiden – his dream is to get accepted into the Royal
Navy. Aiden’s Mum came to me to help her son pass his
fitness tests. He is a few weeks into his programme but
with some training structure and focused gym work he
has already made progress. He’s a lovely, hard working
young man who has set his standards high.
Debbie – is a special lady, she was one of my first
clients at Winners. She is a perfect example of how my
philosophy works. She initially came to Winners to enjoy
Steve’s kettle class but then decided she would join the
gym as well. Her main goal was to lose weight and she
has lost 6kg so far however, better than that, she has
discovered a love for weight training which she never
knew she had. She is so determined and never gives in,
pushing herself each and every session. Just the other
day she told me her husband always says she is so much
happier when she gets back from training with me!
07971 831 509
[email protected]
www.inspiredstrengthandfitness.wordpress.com
Page 6
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Develop a leaner and firmer looking physique
A science based approach to long term sustainable results.
By Hannah Bryant, UFE Natural Figure Professional, Manager of Winners 2000, National Gym of the Year 2012/2014.
If a lean and toned physique is your goal, and more importantly for you to be able to sustain that long term
without spending hours in the gym and starving yourself, make sure you follow a periodised plan and take
advantage of what science has taught us.
Namely, maximise your metabolic rate through increases in lean tissue (strength training).
Stimulate natural fat burning through lactate producing sets and reps strategies (GBC/Volume style training).
Maximise EPOC (Post Exercise Oxygen Consumption) through high intensity style activities (Interval training).
A combination of these 3, periodised and progressed, is a highly effective strategy for dramatic, sustainable
changes to body composition when combined with a sensible diet plan.
Keys to muscle growth
Literature states that keys to muscle growth are to create sufficient Tension, Trauma and Waste (Schoenfeld, 2010). A
combination of these stimuli, not necessarily in every workout but throughout a periodised plan, is proven to produce muscle
hypertrophy. Typical programs often work only in the 8-12 range, muscle endurance and some hypertrophy, but do not ever
reach the % of 1rms required to have the most significant effects on muscle architecture and hence the force a muscle can exert
(absolute strength) (Sale, 1992).
Cycling training programs through short blocks of Accumulation training (more volume based) followed by periods of
Intensification (Intensity based) is a simple but proven and effective method to produce long term strength and lean tissue
increases, as well as have positive effects on hormonal balance and long term health.
Page 8
Therefore, STRENGTH really is a “Holy Grail” and it is very much “use it or lose
it”. In fact, science tells us that if untrained for more than 10 days, you are
already starting to lose strength.
More and more gym users are experiencing long term plateaus in their
development, along with burnout type symptoms. Often this can lead to
them stopping exercising all together, or illness or using steroids to overcome
lack of progress. The real answer was of course much simpler; “Get a good
training program”.
And remember, do not be drawn into following the plans advertised by
many “fitness magazines” which feature models who may be using steroids
or simply be genetic freaks. “It works for me” is not a valid reason for you to
undertake a similar strategy. Following a science based approach is a far safer
and more long term productive route to achieving and maintaining all the
physical targets you have set.
Cluster Training
Research has shown how effective short periods of Inter Repetition rest can
be on retaining force and barbell velocity and hence maximise strength gains.
Cluster training involves short rest periods of 15-45 seconds intra set; which
allows for partial PCr replenishment to facilitate improved performance and
strength gains (Haff 2003). This Cluster style training is highly CNS intensive
and hence should not be overused; but is very effective in short bursts where
Intensification, Absolute Strength, is the primary goal of the program.
Putting it all together
View the ½ body split program that you can use for 4 weeks on our Facebook
page, Winners 2000 Fitness under the Winners Information Centre tab
“Hannah Bryant Leaner Physique Program”.
The first 2 weeks are focussed on volume training, with higher sets and reps,
with weeks 3 and 4 shifting into more intensification style methods, using the
cluster techniques on the core lifts we have discussed.
Summing it all up
Cycling periods of Accumulation and Intensification is a proven method of
gaining lean tissue and a sensible long term approach to training. Ignore quick
fix “bro science” or “transformations” which will generally leave you in a
worse position then when you started; always look for a fully qualified Trainer
or Professional to prescribe your diet and training programs, and check that
what they are asking you to do has some scientific rationale other than “it
worked for me”.
Find a Trainer who is knowledgeable, passionate and of the highest integrity
before placing your health and trust in their advice.
Email Hannah directly at: [email protected]. Page 9
We are adding EVEN MORE REASONS to choose
Winners 2000 as your gym:
Newton Abbot - New Facilities
• Brand new strength and conditioning area including • Re-development of the male changing rooms. This has given
4 squat racks, 4 lifting platforms and bumper plates for a larger changing area with a lot more storage for bags.
each station. This space will be specifically designed for
any athlete looking to perform Olympic lifts with the Torquay - New Facilities
environment to de-load safely. • Completion of the upstairs main gym development as well
as work to improve the car parking facilities.
• Brand new 2nd level to our gym which will include squat
racks, power lifting equipment, plus specialist training Paignton - New Facilities
equipment to add variety and measurement to members • The New Outdoor gym opened in April. This includes squat
training. Group Training and Junior Classes will be run from racks, free weights and benches plus outdoor strength training
this location. equipment. We will be holding group classes daily on this new
facility.
• Brand new outdoor facilities which will be dedicated for
our Junior Development Programme. This will double up as
a changing area for juniors and also a class room to create a
great environment to teach all of our junior athletes more
about the human body so they understand the “why”
behind their training and have the best platform to launch
their sporting careers from.
• Flood lights on our outdoor pitch. This makes our great
outdoor space usable at all times of the day and night now
and opens it up to local clubs to use as their training ground.
Please contact [email protected] to book your club
in.
Page 10