The Club Gym (Glasgow) – Press Release

Glasgow’s Freshest, Most Exciting, New Gym

We are delighted to finally announce the launch of The Club Gym, a new gym experience opening in the heart of Glasgow’s Merchant City in January 2016.  You can expect DJ fuelled intense training sessions, elite personal trainers in stunning boutique facilities with world leading fitness equipment.

The Club Gym re-writes the rules of the modern gym arena with many unique features such as a resident DJ, a boutique class based training studio, circular spin zones, Life Fitness Cardio machines, UK made elite lifting equipment, vast weights and functional zones, UK made Iso Lever strength machines and even the world’s first incline prowler ramp!

We have recruited some of Glasgow’s finest personal trainers to be on hand to help you with your training and nutrition, providing tailored plans that work with your lifestyle.  Post workout you can relax in our Protein bar with fresh protein smoothies and cocktails made from the latest sports nutrition products on hand to aid and progress recovery. Our ultimate aim is to help you achieve your goals quicker than ever before!

Finally, you can expect lots of events, seminars and workshops to be happening in The Club throughout the year.  We can’t wait to welcome you to The Club, register on our website and like us on Facebook for exclusive launch offers.

5 Common Protein Myths – Scott Baptie

Myth 1: Protein is bad for the kidneys

Read somewhere that protein can strain your kidneys? There actually is no published evidence that shows a high protein diet is detrimental to healthy individuals. Yes, a high protein intake increases the work your kidneys have to do (glomerular filtration), but this hasn’t been shown to be harmful.

Myth 2: More protein = more gainz

Some people think that in order to build muscle then you need to increase your protein intake considerably.  More protein means more muscle right? A lot of people go overboard with their protein intake when trying to add on size but the research actually recommends a protein intake of around 1.6-2.0g per kg of body weight per day if building mass is the goal.

Myth 3: You need a protein shake instantly after training

Dropping weights, running down the stairs and necking a protein shake in the changing room to have protein within your anabolic window? The good news is that recent research in the JISSN suggests that the window of opportunity lasts considerably longer than 45 minutes! In reality, the “window” is at least 3 hours long, if not longer than 24 hours! Take home – just consume a 25g+ serving of protein at a convenient time after exercise. It doesn’t even need to be a shake. A high quality source like chicken, fish, beef or dairy in your meal after exercise is just as good.

Myth 4: Any more than 30g protein per serving is a waste

Whist you only need 20-40g of protein per serving to maximally stimulate muscle protein synthesis (MPS), the additional protein you eat doesn’t go to waste or it isn’t instantly be stored as fat – as some would tell you. Although monumental steak isn’t going to be more gains educing than an ordinary steak, the extra protein will simply help to keep you feeling full and it just contributes to your overall energy intake for the day.

Myth 5: Chicken, fish, turkey…nothing else.

Boring! Aim for variety as much as you can. Try to consume a wide range of protein rich foods including all meats,  fish and dairy produce, that you enjoy! Beans and pulses can help vegetarians reach their protein targets too. Shakes, such as  high quality whey protein, can also be beneficial but they’re not essential.  By mixing up your protein sources, not only will you benefit from a range of amino acid profiles but it also helps keep food interesting.  There is more to protein than just plain old chicken and protein shakes. Variety is the spice of life, so be sure to mix up your protein sources as much as you can. Need some high-protein inspiration? Check out these high protein recipes.

Scott Baptie is a nutritionist and online personal trainer based in Aberdeen. He helps people move, look, feel and perform better.

Layne Norton on Carbon Supplements & How Supplements SHOULD Be Used

Great to speak to you again Layne. The big news is that you have teamed up with Bodybuilding.com to create your own supplement brand, Carbon Supplements. What inspired you to create this line of supplements?

Well over time I’ve gotten a bit of a reputation as someone who destroys broscience and when you look around in the supplement industry you see a lot of broscience and BS.  I wanted to develop a company that was completely transparent, science based, with no outrageous claims and no lying to consumers.  I hope that Carbon can create a new benchmark of what the supplement industry SHOULD BE and stand for science and integrity.  And yes, they will be available in the UK in the coming months.  

What are the key differences between your brand and so many others on the market?

We are no frills.  Every ingredient has a purpose and is PROPERLY dosed.  There are ZERO proprietary blends.  There are also no ingredients that are thrown in for the sake of being ‘novel.’  So many companies will put in ‘novel’ ingredients for the sake of being novel.  The issue is that many of these ingredients have zero evidence to support their usage.  With Carbon, we will use novel ingredients if we find them, but only if they are supported by data.

What’s your professional ethos on how supplements should be incorporated into a training and diet plan?

Supplements are there to SUPPORT what you do.  They do not replace proper training or nutrition.  Carbon supplements are designed with intention to help you train harder, longer, and recover faster.

An Introduction To #LifePrep – Kezza D

Why it’s important to focus on LIFE as well as aesthetics :
Everyone wants to look good right? Many try and fail, diet after diet loosing their target weight, reducing body fat in record time THEN slapping it all back on. Why is this?
Generally what happens is, you set out on a mission to eliminate lots of things you enjoy from your daily life such as sweets, treats, meals out, alcohol, trips to the cinema and so on. As you see the results coming in fast and furious you also begin to feel tired, slightly isolated as you’re not really participating in events you normally would do and generally feel fed up. Time goes on you run out of motivation cravings get the better of you, you miss having fun and “fall off the wagon”…… I’m sure you can relate to this sequence of events!
A new approach to your aesthetic goals is needed here, I am sure you will agree? Balancing your life and still making progress towards your goals. Sounds good but how do you actually do this?
This approach is what I call #lifeprep and it’s simple. Set yourself small realistic targets and aim to change small things in your life bit by bit. Rather than going all out crazy, do it in gradual steps like so……
Research healthy nutritional foods and slowly implement ones you like into your diet.
Vary it up, rotate your meal choices and don’t get bored.
Set yourself a realistic meal plan you feel you will happily stick to.
Rather than ditching the nights out reduce the alcohol qty but still have one or two.
Don’t miss being social, just make better menu choices while out.
Set a treat event weekly, go out for that coffee and cake and enjoy it, you earned it this week.
Pick exercises you enjoy and buzz from, it then becomes something you look forward to.
Don’t obsess about the scales, be aware and track progress but chill a bit and remind yourself it’s a lifestyle change and it will benefit you long term.
This is a more appealing and realistic way to reach towards your goals. A healthy mind a healthy plan and long term healthy results!
#LifePrep workouts and diet plans to follow soon!

Phil Graham’s Top 3 Muscle Building Tips

  1. If you aren’t assessing you’re just guessing. Always keep a close tab on key measures like lifts, body measures and food intake. This will allow you to measure the effectiveness of your approach.
  2. No pain, no gain – is quite possibly the most stupid approach of all time. Listen to your body, if you’re in pain, back off, and find something alternative to do. No one gets a medal for an injury. 
  3. Surround yourself with high achievers. This will bring a whole new level of motivation to your diet and training. You are a product of your environment. Ask yourself: is this helping me or ruining me?

Key Lessons Learnt When Opening My First Personal Training Facility – Ross Stewart (RSF: Improve, Glasgow)

There’s a massive difference between a Personal Trainer (PT) and a personal training facility owner.

To give you a very brief overview of my career, long before opening my first personal training facility, I started off as a ‘self-employed PT’ five years ago. I spent the first 18 months of my PT career working in Glasgow, then moved to Sydney, Australia and coached over there for just shy of a year.

I hired my first trainer to work for my ‘company’ one year after returning from Sydney, hired another 6 months after that and moved into my first personal training facility 6 months after that.

I suppose I learned a lot of lessons in the year leading up to our personal training facility opening as the first year of being an employer was probably always going to be the most challenging, for me, but here’s a quick-fire run through of the major lessons I’ve learned over the past 5-6 months since opening RSF: Improve.

You cannot do everything yourself.

I would absolutely love to coach every session in my gym, answer every email/text/message and greet everyone at the front door, but it’s just not humanly possible.

Hiring people who are good coaches and that you trust is vital for the growth of any facility, but something that’s massively over looked is how passionate those people are, whether or not their values and philosophies match up with your own/your business’s and whether they actually care about the people they’re coaching.

The goal when opening a personal training facility shouldn’t be to open it at 6am and close it at 9pm. It should be to build a team of people who work towards the same end goal. If you choose to be there all the time, that’s cool.

Choosing to be somewhere and having to be somewhere are two entirely different things; the former ensuring enjoyment and the latter leading to fatigue, resentment and poor performance.

You have to go above and beyond for your gym’s community.

Let’s face facts, this is an absolutely insane time to open your own fitness facility.

There’s £5.99, £10.99 and £15.99 per month gyms opening up in every city in the UK. They’re breeding like rabbits on viagra. Each and every one have 10-15 PTs in them, they’re massive, they’re new and they’re in city centre locations.

Depending on your business model, you’re going to be AT LEAST double the price of the most expensive ‘budget’ gym. And, in order to justify the higher price point, you’re going to have to deliver for your clients/members.

The fitness industry is moving very much towards massive, impersonal, hospital-like facilities, but I see this very much as an opportunity to go against the grain and offer people something different.

Offer nutritional support, drop your members messages out of the blue to see how they’re getting on, have regular conversations with them and ask if there’s anything else you can do for them, review their progress, put on events for them; i.e. seminars, workshops, charity events and social events.

As simple as it sounds, you have to show that you care or else you’ll be just another face in the crowd…and a far more expensive one, at that.

The community you build is far more important than the size of your personal training facility, how much equipment you have or how fancy it is.

Without any shadow of a doubt, the most impressive aspect of our personal training facility is our community.

We have people show up an hour before their sessions just to hang out with us and those they train with. They keep in touch with each other out with their training with us, congratulate each other in our private Facebook group and genuinely look forward to their next session.

During their sessions they’ll support, encourage and cheer each other on, and whenever we welcome anyone new to the facility our current members go out of their way to make them feel welcome and comfortable.

In an industry where it’s ‘cool’ to be super technical on the training and nutrition side of things, something that is so much more important and cannot be under-looked is the strength of your community in your personal training facility.

No one cares how technical your sessions or how great your understanding of macros are if they’re showing up to train with a bunch of people they don’t like, who ignore them and make them feel unwanted and like an outsider.

To get more daily tips from Ross Stewart, join his FREE Facebook group, SFN: IMPROVE.

USN Announced For SFN EXPO 2016 – Even Bigger and Even Better!

Ultimate Sports Nutrition (USN) have been a HUGE part of SFN EXPO since the launch in 2014. Now they’re back for a third year running in, again, and even bigger space!

Not only will they be bringing even more key athletes that you requested in the 2015 feedback survey, but they’ll also be bringing THREE different aspects to their stand, rather than one!

Expect not only incredible athletes, samples, tasters, give-aways and show only offers – expect also the new USN clothing range AND information and sign-up for the USN Body Makeover Challenge!

SFN EXPO 2016 – BIGGER & BETTER

It’s our third year of SFN EXPO and again we’ve grown in to a new arena. The show is now DOUBLE the size, at The SECC Glasgow, from what you saw in our first year. 

What comes with this new arena is new show features, new live events, new demos, new exhibitors and much more, creating a full weekend packed schedule that you won’t want to miss a second of!

To better serve our loyal visitors, we have also created 500 branded USB drives, packed full of SFN EXPO 2015 seminars professionally filmed so that you can fit the best minds in health, fitness and nutrition on the end of your key chain and plug-in anywhere! These are exclusive to the first 500 VIP weekend ticket holders.

These limited USB’s launch on November 1st at 9am GMT. To register your interest and get access to the secret link, please visit the SFN EXPO 2016 Tickets page now!

Onwards and upwards!

Ru Anderson’s Top 3 Tips For Fat Loss

Ru Anderson is always at the forefront of nutrition for achieving your goals. Today Ru speaks to you about his 3 top tips for fat loss!

  1. Keep a detailed diary of your daily food intake to get a handle on how many calories you’re really eating. Make a small reduction in calories for better fat loss. You should ideally be in a small but consistent calorie deficit.
  2. Make some small yet effective daily habits that will take you closer to your goals. Fat loss is not about overhauling your routines. 
  3. Be sure to enjoy the process. A great way of doing this is by using a recipe book to find great tasting meals and a training program that you look forward to completing. 

Top 5 Copywriting Tips for Personal Trainers and Gym Owners – Mike Samuels

Gone are the days when personal trainers could put up a flyer saying –

“Lose weight now!” or “Drop a dress size” and get fully booked in an instant.

Unfortunately, the PT and gym markets are flooded, as everyone seems to be on a health kick, worried about their weight, and looking for an expert to show them the way.

And that means, as a fitness professional, you have to stand out.

Doing a good job is by far the best way to pick up clients and win business.

But what help is being great at what you do if no one knows about it?

The solution is to get good at copywriting.

What is “Copy”?

Copy is anything designed to sell a service or product, and while the word “marketing” is often frowned upon, that’s what you have to do if you want to get busier and attract clients.

We’re not talking about making any false claims, targeting vulnerable markets with get-rich-quick schemes, or selling your soul to Herbalife. Rather, make yourself sound interesting, personable, and use words to enable potential clients to see how much you can benefit them.

Doing a great job is secret #1.

Getting better at telling people that is #2.

Tell Your Story

People love stories.

Think about it – look how well fiction books sell, and how, every weekend, millions of us flock to the cinema or watch films on TV to see the latest action-packed, out of this world, enthralling blockbusters.

The general public don’t really care about sarcoplasmic and myofibrillar hypertrophy.

They don’t care about clean eating versus flexible dieting.

And they definitely don’t care about bench presses and burpees!

What they care about is knowing that you’re a person, just like them, who’s been on a journey, experienced struggles, and come out the other side as a stronger, fitter, healthier person.

Never be afraid to get personal, and talk about your own story, whatever it may be.

Show your weaknesses, your human side and your flaws.

Write What You Read

A top copywriting tip I was given was to copy, by hand, adverts and sales pages that I found compelling.

That meant scanning magazines to find ads of products I wanted to buy, and then rewriting the text.

When you physically write something with a pen and paper, it goes into your brain far easier, and you start to pick out what makes the copy so intriguing and triggers that response to buy.

On this note, as much as you might loathe and detest them … watch TV infomercials.

P90X and Slim in 6 may make your stomach turn, but they sell, and we can all learn from their approach.

Don’t Talk About Fitness

This relates back to tip 1, but again, the average Joe or Jane on the street doesn’t have an interest in fitness.

They want to know how you can take them from where they are now (i.e. miserable, out of shape and unhappy) to where they want to be.

Where they want to be is not necessarily 12 pounds lighter, or physically fitter either.

They want to be happier.

They want to be more confident.

They want to feel sexy and desirable.

The weight loss, the strength and the fitness might be what brings about those emotional changes, but you need to appeal more to the mind-set transformation that the physical one.

Hire a Copywriting Coach

Your clients hire you as a trainer, so why don’t you hire a copywriting coach?

It’s an expense, but in my opinion, it’s well worth the investment.

Personally, I’ve had four copywriting coaches, and each one has brought something different to the table. 

Not only does it give you an experienced, objective third eye to show your ideas to, oftentimes, we’re not the best at talking about ourselves.

We either try to say we’re the bee’s knees, and come across as looking arrogant, or we downplay how good we are, and don’t sell enough.

A coach can help you get over this.

If you can’t afford a coach, then just ask a friend to read your copy out loud.

Do YOU want to buy what you’re offering?

If so, chances are others will too.

If not, it’s back to the drawing board.

Give Freebies

I don’t mean giving away free sessions or free memberships here, but you do need to give potential clients something.

And that comes by way of free tips and advice within your copy.

Rather than thinking of a piece of marketing as an advert, think of it as a mini article, where you tell a bit of a story, give the reader something useful and actionable that they can use right there and then, before finishing with a soft pitch.

If people see you’re willing to help out for free, they’re far more likely to want to pay to see what else you can offer.

A top tip for both trainers and gym owners is to hand out leaflets to members on topics such as –

“The benefits of eating more protein.”

“Weekly meal plan on a budget.”

“Tasty ways to get more veggies into your diet”

And so on.

Even if you don’t win any business from these, you’re helping people, and that’s what we all got into this industry for in the first place. 

To connect with Mike and read more of his articles, head over to http://www.healthylivingheavylifting.com/blog/