winning times 43

The official publication of Winners 2000, Officially The National Gym of the Year 2012

National Gym of the Year 2012,

and shortlisted again to

the final 5 for 2013!!

Adam Stansbury, shortlisted

for Gym-based Personal

Trainer of the Year

Louise Butterworth - Active IQ Awards

Nomination: Most Inspiring Health and

Fitness Professional of the Year 2013

Get the body you have always wanted. Check out our amazingmember transformations inside. This could be you!

Winners

2000

runners

achieve GOLD

for charity

Want to join us? Special offeravailable now, see inside...

Issue 43 n AUTUMN/WINTER 2013 n Produced by Winners 2000 n SoUTh DEvoN

Follow us on &

Winning Times 43 | Autumn/Winter 2013 3

Welcome to the new look WinningTimes. We hope you enjoy readingthe articles featured in this issue.

Editor: Sarah harrisDesign: www.protechmedia.co.ukPrint: Kingfisher PrintProduced by: Winners 2000

STOCKISTS: Do you want to stock the WinningTimes in your shop or venue? Call Pam on 01803327561 or email [email protected] and we’lladd you to our list of official Winning Times stockists.ADvErTISIng: If you would like to advertise in afuture issue of the Winning Times please call Pam on01803 327561 or email [email protected] one of our team will be happy to help you.COnTrIbuTIOnS: We welcome any articles orphotographs that you feel would be of benefit to theWinning Times. These are sent at the owners risk andalthough we take every care, we cannot be heldresponsible for any loss or damage. Please email anyarticles or photographs to [email protected].

Please consult a Doctor prior to exercise if you haveany condition that you think may put you at risk ofillness, accident or injury. Winners 2000 is notresponsible for any issue that may arise from theundertaking of a diet or exercise program covered inthis document. Any activity you undertake is totallyat your own risk.All Winners 2000 Trainers are Natural Athletes and

their physical gains and accomplishments have beenobtained safely and naturally without the need forany harsh or illegal drugs or substances. We believeonly in natural health and fitness and do notcondone drug or substance abuse in any way.

Winners 2000 is proudto have achieved TheNational Gym of theYear award in 2012,recognising us as thebest gym in the UK. Weare currently working towards repeatingthat achievement in 2013

EducateAll our trainers are committed to their own development, so whenthey meet and interact with our members, they can explain thewhat, why and how you should exercise to achieve all the goalsthat are most important to you. Throughout your membership atWinners 2000, we aim to teach you the “why” to the “what” weadvise you to do. We aim to qualify every piece of advice withsound reasoning, so you are empowered for the long term.

DrivePositiveChangeFor many of ourmembers, exerciseprovides a startingpoint for manyother things intheir lives. Theenergy, thoughtclarity and momentum from a good workout can reallyprovide the drive for our members to make changes inother areas, all with the goal of being really fit, happyand healthy.

We want to make the hour or so you are with us eachday, the catalyst 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 asingle outcome; “loving life”. We believe that a fit bodyand mind are critical to that end, and that in workingwith us, we maintain a focus on that outcome at alltimes.

We support that process by encouraging our membersto always be clear about “their goals” and “what theyare doing right now to achieve them.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Our Mission

“Winners 2000 is in business to improve the health, fitness and quality of lives of ourmembers, and to make a difference in the community. Success is helping people live with theirdesired balance and to achieve a sense of fulfilment; to help take them to places they onlydreamt 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 information and research, to ensure the productwe present to our clients is always the very best and most importantly, works for them”.

Business Objectives>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

InspireAside from theiracademic study, allthe trainers who arechosen to be part ofteam Winners havedone so with a veryclear template inmind. We look torecruit peoplebased on somesimple but we feel very important character traits; suchas work ethic, humility, selflessness, passion and thedrive to get better.

We also recognise how important it is for our membersto feel that our trainers “walk their talk”, and we are aspassionate about our own physical goals as we are yours.All the trainers in team Winners are continually workingtowards their own set of physical goals, in a safe, naturaland organised fashion.

We have many hugely successful athletic trainers,ranging from sprinters, triathletes, pole vaulters, naturalfitness models, rugby players and footballers.

our aim is that in showing you our commitment and ourown developments, our struggles, our resilience, ourfocus, we can help inspire you to do the same.


What an amazing Summer we have had here in Torquay. Theoutdoor Gym has been a huge success for outdoor trainingand Muscle hill has been used by more members than ever.The members in Glen's Circuits class have all endured Musclehill at least 3 times non-stop, well done to them.

We have been shortlisted for the National Gym of The YearAward 2013 National and the Southern Regional Award. Wehave worked really hard on continuously improving ourselvesas a business and as a team here at Winners 2000 so we willkeep you all informed of the results at the Awards Ceremonyin December.

The girls are on top form at Winners2000 Torquay!We are so proud to have had three females compete inNatural Figure shows this year!

Firstly a big well done to Rachel Prescott and vicky Preston!Rachel Prescott competed in her second bodybuilding show‘‘The NPA South West Championships’’ and placed 3rd in herFigure category.

vicky Preston competed in the ‘‘UKBFF’’ in Dorchester and shecame top six in her first Bikini Contest.

Congratulations to Lisa Mathiesonwho competed in her first everFigure competition. Lisa won hercategory at the ‘‘BNBF FigureMidlands Championships’’ andwas invited to compete in theBNBF Finals in a few weeks time.Watch this Space!!It is wonderful to see these ladies

inspired to compete and a big congratulations to them all -Winners to us!! They proved that “Nothing is Impossible” andfollowed the training and dietary advice of their trainers tothe letter, to enable them to make such massiveimprovements totally naturally.

uFE Professional Show - Ontario Canada, nov 2013. I will be competing again in Canada this year at the UltimateFitness Events - Pro Show - Figure Class on the 9th Novemberand am really looking forward to it. I achieved Pro Status byqualifying in the top 3 and then in the evening Pro Showachieved 3rd Place so I am looking again to come higher inthis years show.

The UFE is the fastest growing Natural Fitness and Figurefederation, and I am proud to be bringing a show to the UK in2014. More info to come soon.

You can follow my progress on FB -hannahbryantfigureathleteor Twitter – @hannahUFEpro

SKIn DEEP bEAuTY THErAPYWinners 2000 Torquay would like to welcome our new BeautyTherapist Sarah Clements. Sarah specialises is Dermalogicaproducts and she is also a Crystal Clear Microdermabrationconsultant. Sarah will be working from the Treatment Roomdownstairs in the Torquay Winners 2000. See the article bySarah in the pages of this edition of the Winning Times.

baby Fever and member shout outs!Congratulations to new parents Sam Stevenson and JadeRoberts on the birth of their Daughter Isabella Stevensonborn on the 6th of August.

Also to Rob and Laura, who had their baby boy Rueben JamesFord on the 12th August weighing 7lb 8oz, Laura was able totrain right through her pregnancy and was even in the daybefore her birth!!

Congratulations to Deborah Rees who recently got married toher partner Simon, Elliot Barton and his new wife Zoe and tomembers Mark Fahy and Jo Spencer who recently gotengaged.

Lastly, well done to Emma Roper who won first place in hercategory in the Cockington Caper Run.

Welcome to Winners 2000Torquay>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Rachel Prescott vicky Preston with trainer James Doolan

6 www.winners2000.co.uk

Winners2000 in the communityThank you to all the members and their families who havebeen helping raise money for the charity ThhN - Torbayholiday helpers Network. We have so far raised sponsorshipvia the Torbay half marathon, Torbay Regatta 10km and theoddicombe hill Climb.

The Great West Run on the 13th october is our nextfundraising event. If you would like any more informationregarding ThhN or would like to make a donation please visittheir website www.thhn.co.uk

upgrade work coming at Torquay!Winners 2000 Torquay has some exciting plans regardingupgrades/renovations and all will be revealed very soon to allmembers. We want to continually make your trainingexperience even better, and we are always striving andworking hard to achieve this.

If you have any questions please feel free to contact [email protected].

Enjoy your autumn as it won’t be long before we are on therun up to Christmas and us ladies will want to look fab inthose LBD's!!

hannahTorquay Site Manager /UFE-Pro Figure Athletewww.hannahbryant.co.uk

Don’t forget to take advantage ofyour gym membership, it is validat all of our 3 clubs and you arewelcome to attend any 'free tomember' classes. Non-memberscan attend for £4 per class. For acurrent timetable visitwww.winners2000.co.uk or popinto any site.

Top TipBenefits of not holding onto a treadmill.

Watch your form - select a speed that you can handlewithout falling off.

Dont rely on the handrails - When you walk, use uprightposture and your arms are supposed to be swinging rhythmically

by your side

hanging on can cause repetitive stress injuries in the hipsand aggravate pre-existing back injuries and cause the hips to

over rotate.

Walking and running at different speeds and intervals can increasemuscle activity in the hamstrings, glutes, quads and calves.

Muscle activity can be increased in an incline of just 3 degrees -therefore a higher rate of metabolic activity - fat burning.

Look straight ahead, focus and follow your eyes.

Expect to feel disorientated in the first few times you use atreadmill. Most people only experience this vertigo once or twice.

Enjoy the treadmill and use it safely to increase youraerobic/anaerobic fitness and to increase your metabolic rate.


how does cycling 25 kilometresand then running 5kilometres sound? Whatabout, if, once you had donethat you did it again andagain and again for 24hours? That's exactly whatGlen Bevan is planning to doto raise money for the Torbayholiday helpers Network(ThhN) in December at theTorquay gym.

Glen has been a huge part of our Torquay team for over 3 yearsnow and in that time competed in many events, like Tough Guy,Triathlons and Duathlons. That may sound impressive on itsown, but factor in the fact that he functions on one lung, havingsuffered a collapsed lung over a decade ago that never fullyrepairs, and it is even more of an inspiration.

Glen is very good friends with Luke Tillen, Founder andChairman of the ThhN, Glen said “I'm always looking for a newchallenge. I know a lot about the ThhN and the great work thatLuke and his team do and wanted to do something myself tohelp raise money for them. I decided it had to be a pretty toughchallenge if people were going to sponsor me and thought thatthe tougher I made it the more money I should be able to raise.That's the theory anyway. Luke is an old friend and I couldn'tthink of a better charity to support.”

The event itself will take place at our Torquay gym and Glen ishoping for plenty of support in terms of sponsorship, cheeringhim on and generally helping to keep him awake. The challengewill last for 24 hours and Glen will only stop for occasional foodand comfort breaks along with a couple of leg massages alongthe way. Glen added “I've never done anything like this beforebut I'm incredibly determined and love a challenge. As well asraising money for the ThhN I hope it will help raise awareness ofthe work that they do. At Winners 2000 we're great supportersof Luke and the ThhN and very passionate about helping in anyway we can so that the ThhN can provide as many of theirwonderful holidays in this great area to people who are having a

really tough time. The morepeople who find out aboutwhat they do, the better.”

The event is scheduled forDecember 22nd at 10am.

For more information or toget involved, [email protected],or for the latest news go to the ThhN Facebook page whereyou'll find all you need to know. In the meantime, Glen has setup a Just Giving page so if anyone would like to sponsor him onthis incredible challenge go to www.justgiving.com/Glen-Bevan.

To find out more about the THHn and Winners 2000 visitthe THHn website at www.thhn.co.uk or find eitherorganisation on Facebook.

For more information contact nicky Allen [email protected] Tel: 07552 628850

Notes: Torbay holiday helpers Network (ThhN) offers freeholidays to families who have seriously ill and bereavedchildren, recently bereaved families, couples who have lost achild and to families who have a terminally ill parent.

Registered charity number: 1146425

Gruelling 24 hour Duathlon insupport of the THHNby glen bevan>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Donate byText NOW!

Text the code ThhN75and the amount you wish

to give to 70070


Lactate Threshold (LT) is the point during exercise when yourbody switches from aerobic to anaerobic metabolism. AKA,oxygen present (aerobic) at the early stages of exercise movingtowards no oxygen present (anaerobic) as the intensity of theexercise increases. LT is also the point in which lactic acid willstart to accumulate in the blood stream. If we remain within ourLT we should be able to maintain that intensity and perform oursport at a steady level (Maximal lactate steady state). however,as soon as we increase that intensity, taking us above our LT, wewould start using our anaerobic energy system and thereforelactic acid starts to accumulate in the muscle causing us to slowdown or even stop.

As an athlete or sportsperson, one of our goals is to improveLactate Threshold. This will help maintain higher intensityworkloads for longer periods of time. Put simply, you’ll be able towork harder, faster and perform better for longer. Clearly from aperformance perspective, that has massive advantages to anysport or event.

For endurance events having a greater LT simply means we canrun, swim, row, cycle etc, at a faster pace and be able to maintainthat pace for a longer period of time. This could be a 20 minuteevent or even a 2 hour event. For shorter events such as; 2K row,800M run, CrossFit WoDS’s, MMA, and many more, your LT will betested much quicker due to the higher intensity demand on thebody. These shorter events are also dependant on our anaerobiccapacity. This is the total amount of energy we can use from the

anaerobic energy system(without oxygen). Thisenergy system ismaximally stressedusually between 30seconds up to severalminutes. Takingeverything into accountwe need to improve bothour Lactate Threshold andanaerobic capacity.Luckily this can be doneusing very similar trainingstyles.

How to improve your Lactate ThresholdFirstly, we need to know at what intensity you should beexercising to see best results. Research tells us that LactateThreshold can occur at 80-90% of our maximum heart Rate (hR)for a trained athlete or individual and 50-65% for the untrainedindividual. Knowing this will now help to determine how hardyou will need to work and at what intensity in the followingworkouts prescribed.

As you progress over this 4 week block the goal is to see animprovement in your LT , allowing the intensity or work rate inwhich you complete the workouts to have increased. You shouldbe able to do more work, complete more reps, complete furtherdistances and go faster for longer. All these attributes will makeyou an all-round better athlete.A combination of high volume, maximal steady state (at yourLT), and interval workouts have the most pronounced effect onLactate Threshold improvements. Therefore, I’m going toincorporate this into the 4 week block prescribed.

The following workouts can be used alongside your existingprogrammes. however, for best results use the followingworkouts in place of your regular cardio sessions, to beperformed after your weight plan or on its own day. You shouldaim to complete one of the example workouts twice a week,maximum.

Workout 1Week 1 = 4 x 5 minute runs – Complete these runs at a speed

you could sustain for a maximum of 20 minutes. Allow 60 seconds recovery between sets.

Week 2 = 5 x 5 minute runs – same rest timeWeek 3 = 6 x 5 minute runs – same rest timeweek 4 = 3 x 5 minute runs – 45 seconds rest between sets.

Improving your Lactate

Threshold for gains in Sport

Performance and all around

work capacity.by Luke Simons>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


We call week 4, stabilisation week. This allows us to maintainhigh work rate but with lower volume allowing the body to haveadapted to the changes over the last 4 weeks and prepare forthe next training cycle. Think of it as “locking in” your new levelof fitness. Without a proper week 4 (sometimes called a de-load), overtraining can easily occur and gains be lost or evenworse, go backwards.

Workout 2Week 1 = 3 x 500M Row – Complete these rows at a sub

maximal level (slightly below your maximum). Allow 2 minutes recovery between sets.

Week 2 = 3 x 750M Row – same intensity with 2 ½ minute rest time

Week 3 = 3 x 1000M Row – same intensity with 3 minute rest time

Week 4 = 2 x 750M Row – same intensity with 2 minute rest time (stabilisation week)

Workout 3The Goal in this workout is to complete as many repetitions aspossible with in the time allocated. Be careful not to go all outfrom the start as you will not finish the minute.Week 1 = 3 x 1 minute of Thrusters (50%1RM) with 1 minute

rest between sets 3 x 1 minute of Press Ups with 1 minute rest between sets3 x 1 minute of 8ft - 10ft Wall Ball Shots with 1 minute rest between sets3 x 1 minute of Burpees with 1 minute rest between sets

Week 2 = 4 x 1 minute – same rest timeWeek 3 = 5 x 1 minute – same rest time Week 4 = 3 x 30 seconds – same rest time

Warning! The workouts prescribed are not for thefaint hearted.

They are numbered 1,2,3 as this is the order of intensity. To workout your level of intensity, thus the workout you should follow,see below.Score yourself from 1-10. 1 being – 0 fitness levels with minimalexperience, and 10 being – extreme fitness levels with plenty ofexperience.If you score 1-4 I recommend workout 1. If you score 5-7 I recommend workout 2. If you score 8-10 I recommend workout 3.

You could also try the following over a 12 week block. Startingwith workout 1 for the first 4 week cycle, workout 2 for the

second 4 week cycle, andworkout 3 for the third 4week cycle. This wouldgive you continualprogression and greatresults. For any information,advice or trainingprogrammes to enhanceyour fitness, LactateThreshold, sportsperformance or to justlook and feel on top ofthe world, you can contact me on the following...

Email: [email protected]: 07525534171www.extremepersonaltraining.co.uk

Look and feel on top ofthe world

Welcome to theCutting Room!!!

Run by Holly and Rachel,The Cutting RoomHairdressers from theTorquay Winners 2000 isbased downstairs in our Torquay club.

Opening hOuRsTuesday - Friday: 0900-1730Saturday: 0900-1600Late evenings are available by appointment only.

Winners 2000 members receive 15% discounteach time they come

Contact holly and Rachel on 01803 316792or 07796683266


As a result of numerous very difficult times, my mind and body had suffered greatly. I had becomevery heavy and after receiving therapy for a non-physical condition, where I was at one stagehousebound for nearly 2 years, I managed to heal my mind significantly; the greatest challenge ofmy life.

Making great progress I knew it was time to be brave again and face my next challenge, losing the weight. Finding Glenhas been one of the greatest blessings to have ever happened to me.Having 100% support is something I’m not used to. It is having suchan impact it’s leading to the beginning of major changes in otherareas of my life too.

I enjoy all the food in my diet plan, come in 6 days a week and complete theprogramme set for me, no matter how tough! In addition, despite a conditionin my feet, I also push myself to walk 30 miles a week to aid both my mentaland physical goals.

The weight loss...? I have so far lost 4 stone in 16 weeks!!! Plus gone down 4dress sizes!!!

Through my workouts I’m constantly discovering what my body is capable ofand I’m excited as to what I might be able to do in the future. I always look

forward to coming to the gym and would like to thank the rest of the team for always offering their help and for makingme feel so welcome. By staying dedicated, I believe I will reach my ideal weight and will always be thankful to Glen foreverything he helps me to achieve. For more information please email [email protected]

Yasemin Keskin

Having 100% support is somethingI’m not used to. So far I’ve lost 4 stone

SKIN DEEP Beauty Therapy with Sarah ClementsMy name is Sarah Clements and I am proud to be working with Winners2000 Torquay in the Treatment Room. I have 15 years of experience inthe Beauty Industry and I have always worked out of Torbay. I am aqualified Crystal Clear Microdermabrasion Therapist and a certifiedDermalogica Skin Care Consultant.

I will be offering free face-mapping consultations (analysing the 14zones of the face), to find the most suitable treatment for you and thereare also a wide range of products to compliment these treatments.

To see the extensive range of Beauty Treatments available, please helpyourself to a price list that can be found in all the Winners 2000Receptions. Gift vouchers are also available.

OPEnIng TImES:Tuesdays and Fridays 9am-9pm Saturdays 9am-4pm*Early morning appointments available on request

For advice, to book appointments or consultations please call ortext me on 07533 612530

I look forward to meeting you all.Sarah


Where do I start with this guy?If there is an injury to be had,he's had it. If there's an illness tobe had, he's had it.Yet what Lee has managed toachieve this year is just superb.

Lee has been a member ofWinners 2000 for almost threeyears; however, it has been veryon and off. It's fair to say that at the beginning, Lee didn't reallytake it seriously, or shall we say he fell into the trap of thinkingthat training a couple of times a week would be enough to createlife changing results.

Having realised he was WrOng, it was time to get serious.The first time I spoke to Lee properly was when he approachedme and literally asked me for help. he was 22st 6lbs and hiswords to me were, "Mate, I feel like I’m going to die soon, I can'twalk up a set of stairs without having to stop, I can't even run inthe park with my daughter".

So, this was the real deal, this was someone who really did wantto make changes and not just talk about it.

Currently, (August 13) we have Lee Brewer weighing in at 17st6lbs, that's a 5 stone deficit from his heaviest and Lee is by nomeans finished.

Lee’s weight loss journey has been anything but plain sailing. hehas so many daily challenges to overcome such as lack of sleep,from his new born baby daughter. he runs a pub where heconstantly sees friends, family and customers eating and drinkingall the things that contributed to his 22stone weight. he has hadinjuries to battle through, but most of all he has had his own

demons inside his head. These like most of us have been hishardest challenge to date.

Lee’s Training (Lee's goal is fat/weight loss)We have tried every method possible to see what worked thebest, such as GBC, hypertrophy, hIIT, LSD cardio, CrossFit. Somehave worked for Lee and some have not.

What we discovered produced the best results was hIIT training(see WT42 for hIIT article) combined with X Training workouts. XTraining, like hIIT is high intensity training, but using constantlyvaried workouts.

You could find Lee on the stair climber most mornings and youwould even see him running on it (no hands occasionally). We useintervals on the stairs as this worked well for Lee's weight loss butalso the intervals increased his fitness and gave Lee a much betteroverall energy and feeling to go about his very busy day.

Along with this, I prescribed him with a number of differentworkouts based on X-Training (metabolic conditioning). Theseworkouts were high intensity and based around compound lifts,body weight exercises, gymnastic movements and cardio vascularfitness.

Lee loves the variety and challenge of these workouts. The aim isto increase his metabolic rate and take advantage of postworkout calorie burining, a far more efficient way than countlessmundane hours of cardio, which never produce the results peoplethink. Working at this intensity and using this approach, Lee isable to build strength, flexibility and endurance all at the sametime.

Lee's goal is 16st 6lbs. he is getting close and working harderthan ever to reach it. he understands that this is a long termthing, a lifestyle change, and he must be disciplined and stick toit to be healthy and happy long term.

Look out for Lee's final result and pictures in the next edition ofthe Winning Times.

If you would like discuss how I can help you to reach your healthand fitness goals please contact me today!

[email protected] 07525534171

Member in Focus - Lee Brewer'sstory so far...by Luke Simons>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

We are all individuals, therefore we all requiredifferent methods of training/exercise and alsodifferent nutritional requirements for maximumresults depending on the goal at hand.


My main ethos in life is to make themost out of everything I dowhether I'm enjoying a day off,going on holiday, exploiting a well-earned cheat meal or on this casetraining at the gym.

Unfortunately today’s modernworld of long working hours,parenting and plenty of distraction has meant that making themost of any free time is ever more important. I love training butthat does not mean I have four hour training sessions, far fromit. I have achieved my current shape through a very simple butEFFICIENT set of ground rules that I apply to my training andlifestyle, all geared around “Making the Most of My time in thegym”. .

IntensityIntensity whilst training is one of my golden rules. Five minutebreaks and chatting between exercises is 100% detrimentalwhen it comes to intensity. In preparing for my first “Fitness”event I currently train using a GBC (German Body Composition)method which is a very intense form of training. It combinesexercises with short rest periods therefore increasing theamount of lactic acid produced and hence spiking naturalgrowth hormone. It is also a very effective way to burn body fat.It means I get a lot done in a short time. When I train withfriends, we save our talking for any cardiovascular work we do,as it helps to pass the time and improves lung capacity!

Have a good planIt is really important to come to the gym knowing what you aregoing to do and why. I know it sounds very simple but trainingwithout a program is like driving without knowing where youare going. Without a destination you will never experience thefeeling of accomplishment. Your program should be designed byone of the team here, not something from a magazine or thatsomeone else uses. You are an individual and you should haveyour own program, one that grows and changes with you so it isnever too hard or too easy. I am guessing that you joined ourgym to get a certain set of results. To do that, you have to bedoing the right things.

make Every rep Count!When you are weight training make sure you use the correctlevel of resistance so that your final few reps of each set bringyou close to reasonable failure. A journal published by CharlesPoliquin (a world renowned strength and conditions coach)stated “lift to failure and use very short rest to produce a majorbuildup of lactate. The need to remove blood lactate, a wasteproduct, will elevate energy expenditure”. This elevated energyexpenditure will make your body burn fat even when you’re nottraining.

"Don't be one of those guys”

Facebook, Twitter and Instagram are all great, but they have noplace in your gym time. If you’re going to tweet anything Tweet#MYTIME because that's exactly what it is. Dedicate the nexthour to yourself, not to reading the status of people you don'tactually like. Your time at the gym should be about you, makingyou look and feel better.

Training Partners, friend or foe?Training partners can be an amazing tool when it comes toinspiration and friendly competition. They can motivate, spot,and force those crucial extra reps out of you. however, they can

Your Time at the Gym is aboutyou; so make the most of it.by Ashwin baker>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


also make you overshoot your rest periods by chatting about whatthey watched on Tv last night or the fall out they had with a workcolleague. When you train make a commitment to stay with a settempo and push each other on to achieve more than what youcould on your own. Save the talking for the warm up and cooldown. You’ll feel much better for the extra focus and drive andmost importantly you will see faster results.

music & Training; a Symphony for Success or Decibels ofDisaster?Music is a great tool for keeping focus and intensity while training.‘Costas Karageorghis’ Professor of sport psychology at BrunelUniversity stated "Music does not moderate what you feel, but howyou feel it. It makes the exercise experience more pleasurable."

This is achieved through the following;

1. Reduction in the sensation of fatigue 2. Increase in levels of mental arousal. Where the music ‘psyches’ a

person up to perform an exercise better than they otherwise would.

3. Improvement of motor coordination. Certain rhythms will enhance and improve motor tasks, which in turn improve exercise performance

4. Increase in relaxation. Elevated hormones which would normally contribute to muscle fatigue could be suppressed or dampened by music

There you have it. Music can be an invaluable tool to increasingyour intensity whilst training; however when it comes to devising aplaylist everyone has their personal tastes. I have a weight trainingplaylist which has songs with strong lyrics and a strong beat thatreally gets my blood pumping.

Don't be one of those guys to pull out an iPod every 3 minutes topick a song. Put aside 15 minutes each week to create a playlistthat assists your training session.

So to conclude, keep the intensity up and the distractions low.Training with this mindset isn’t easy at first but you will soon beseeing the rewards!

If you would like to upgrade your training program or haveany questions about this article please contact me viaemail: [email protected]. Facebook: Ashwin bakerTwitter: bKr_Fitness

AdveRtise yOuR business heRe. Contact [email protected] and have your business advertised

in the newsletter of the uK gymof the year (officially)


What a greatsummer it hasbeen. I hope youhave made gooduse of our outdoorgym and classes?We have recentlybeen developingplans to add an olympic lifting area to the outside rear of ourbuilding which will be a section dedicated to this sport, sowatch this space!Personal TrainerAdam Stansburyand Newton AbbotSite Manager DeanTurner will becompeting in theWBFF FitnessModel category in November at the o2, London. If you wouldlike to show your support and experience a body fitnesscompetition, tickets are available through the WBFF website.

Dan Pagett has now taken over our Monday night Abs class andwould love to help any of our members looking for a great abworkout or those in search of some new exercises.If you have any suggestions for new classes, please [email protected]

Congratulations to Sam Davey andPhil Coburn on the birth of theirdaughter olivia born 30th May (9days late!) weighing 8lbs 10.5oz.

Sam has now returned to the gym and is training with EmmylouAnderson who is thrilled to have her back. I am sure it won’t belong before she has her pre-pregnancy body.

happy Birthday to dedicated GPreferral member hugh McDonaldwho turned 80 last month. he iscertainly showing that age is just anumber and not a barrier in healthand fitness.

Congratulations toMel Jolly and helenParsons who came1st in the LadiesTeam event for theTorbay halfMarathoncorporatechallenge. herethey are standingproud alongsidetrainer Jamesoswald.

Well Done to vicky Preston who competed in her first BikiniCompetition with help from James Doolan and hannah Bryant.

Well done to James harbron who has made some greatimprovements ready for his Wedding. Read more about how James was able to achieve these results inJames Doolan’s article on Stress.

If you would like any further information about thenewton Abbot site please contact Dean Turner:[email protected]

Welcome to Winners 2000Newton Abbot>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


Since working at Winners 2000 I havegained enough knowledge andconfidence in myself to enter theWBFF Fitness Show in November. Thisis the same show Adam Stansbury(Trainer in our Newton Abbot club)spoke of in issue 42 of the WinningTimes. With the aim of competing inmind my current goals are based on retaining as much muscle aspossible while getting as lean as possible.

I love training for the fact I know I can achieve great aestheticshowever my real passion lies in Sport Strength and Conditioning.In body building shows you’re only as good as someone else’sopinions, which in this case is a panel of judges. Whereas on thefield it’s your job to be stronger, faster, quicker and more skilledthan your opponent otherwise you lose. For instance, who is thefastest sprinter to have ever lived? Easy, Usain Bolt. Now ask agroup of people, who has the greatest Physique of all time?Chances are you won’t come to an agreement.

I currently play American Football for local team ‘The TorbayTrojans’. It may seem like an alien sport compared to what we callfootball, but American football is a great sport that really favorsthe Athlete, that is why I love it. You don’t need to have played itsince you were a toddler to be half decent at it.

As long as you’re strong, fast and your heart is in the game,you can make an impact in the sport.

Body building and strength and conditioning training forAmerican Football are like Chalk and Cheese so the types oftraining required are very different. Body Building requiresSarcoplasmic hypertrophy which creates maximum muscle size.American Football requires Speed and Strength, so training in alower rep range at around 85-90% of your 1 rep max is used,along with force production (speed) exercises, like vertical jumps,medicine ball throws and banded barbell work. The aim isgenerally to support Myofibrillar hypertrophy, which is toincrease strength without bulk.

As a running back for the Torbay Trojans I need to have power tosmash through the defensive line but the agility to avoid any linebackers or free safeties trying to tackle me. Although I don’tweight train for football at the moment I still do speed andagility drills to keep me on my toes. I regularly do the followingdrills within a Speed and Agility Session.

5-10-5, 3 Cone Drill – These short sprints are industry standardagility drills which you are marked on to show you current leveland ability.W sprints – These sprints are run both linearly and laterally andare absolute killers on the Quads.Ladder runs – These are fantastic at improving footworkcoordination and the numerous styles of runs. They also target allareas of the legs.Demand Drill – 4 cones in a square formation, you’re in themiddle and your training partner stands in front of your pointingto which cone your must sprint to. These drills are designed totest your ability to think quickly on the spot and react as quicklyas possible.

These drills usuallylast no morethan 30 secondsper set and Ikeep my rest to30 seconds tops.Due to thiswork/rest ratiothey are also afantastic form of hIIT training.

If you play Rugby, Football, hockey or Basket Ball these drillswould be perfect for you and should be part of your weeklytraining program.

In the near future I will be setting up a Sports Training Classin Torquay with these drills at the core of the workout. Keepan eye out on the Winners Website, Facebook page andTwitter Page for more information.

If you have any questions or seek advice about yourtraining or diet contact me on 07788 290026 or via e-mailto [email protected].

How I’ve managed my training to

play American Football and

compete in the WBFF Fitness Showby Ashwin baker

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Free 7 day trial and Consultation available withAshwin at Winners 2000 right now. Contact

Ashwin on the email above.


hypertrophy or gains in lean muscletissue are easily achieved by applyingsome simple rules to your trainingprogramming.I use the term ‘easily’ very looselybecause of course there is still thematter of hard work, sweat and tearsthat needs to be applied in the gymto make those gains possible.

PeriodisationLet’s talk about ‘Periodisation’. I’m sure it’s a term you’ve all heardbanded around training circles and various internet forums butwhat does it actually mean?

‘A cycled approach to exercise that allows for a specific focuson a component of fitness’

This means that at any one time during a training cycle there is amain focus on a relative quality that needs improvement. For along distance runner that might be a period of focus onendurance training, a shot putter will focus on strength, asprinter or rugby player might focus on power and explosive

training. It is not just a term used for building lean muscle, butfor the purpose of this article this will be our focus.I talk to so many people who point out that the program thatthey are now using is no longer giving them the results it oncewas, their rate of fat loss has ceased, their lean muscle gains haveground to a halt and when I ask how long they have been usingthe program, they usually answer ‘about 6 months’. So no wonderthat the body is no longer responding to a set of variables that ithas already adapted to, I mean why should it change? It’sprobably quite happy functioning at a minimum level of energyoutput and managing to maintain a sufficiently balanced body

composition (homeostasis) that will allow its more criticalsystems to function. Your body is quite happy doing as little aspossible and until you force it to do something it is not used to,then in ‘homeostasis’ it will remain.

‘If you do what you’ve always done, then you’ll get whatyou’ve always got’

one thing that periodisation can prevent is a plateau indevelopment, allowing for continued progress and it alsoconveniently alleviates not just physical but mental stagnation.This is so important for beginners or seasoned gym addicts alike.Beginners require a greater level of exercise change to stimulateand to nurture their interest in the gym and training, but to alsolearn new movement patterns. The seasoned gym addict willrequire less regular change in exercises but will require moreregular change in training variables, such as grip thickness, benchangles, time under tension, tempo etc

Therefore Periodisation is an essential part of your programmingwhether you are new or old to the gym, training or the kind ofsport and activity you’reinvolved in.

Key reasons toperiodise yourtraining program:z Prevents

overtrainingz Allows for

Adaptationz Prevents a plateau in Progressionz Diversity is the key to Progressionz Allows for Cycles of Accumulation and Intensification

Let me explain a couple of these points.Firstly overtraining or overreaching is probably the most criticalpart in your training that will force change, it will give the bodysomething to adapt to, and without this there will be no growththat is a guarantee.As critical as it is that you know when to push your body to itsabsolute limits, it also then as critical to know when to back offfor a period without feeling like you’re ‘pussying out’ on a trainingsession. In the gym you stimulate your body to change and give itthe reason or resistance to improve but during rest and recoverythis is when the body has time to rebuild broken down tissue,reinforcing various systems so that when it meets with the sameforce or resistance next time, it is better equipped to deal withthe situation.

Simple Steps for Gains in Lean

Muscle Massby Adam Stansbury

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


Therefore changing between periods of ‘Accumulation’ and ‘Intensity’ inyour training will force the body to respond to the differing requestson performance, whilst allowing for recovery from one trainingstimulus to another.

What is ‘Accumulation’?‘A period of training where voLUME is the main stressor’E.g. Sets and RepsWhat is ‘Intensification’?‘A period of training where Training LoAD is the main stressor’E.g. Weight lifted

These training cycles are also relative to the specific strength quality or sport in focus.

E.g. A rower training in rep ranges of 10-12 could be seen as a period of ‘Intensification’ for them, where as a bodybuilder would seethat as a period of ‘Accumulation’

The following 2 example upper body workouts are both focussing on hypertrophy or lean muscle gain but one for a period ofAccumulation and the other for Intensification, these could both be followed for a period of 3-4 weeks.

ConclusionI don’t perform the same workout more than three times and as your ‘training age’ increases (the number of years you have spenttraining) the quicker your body will adapt to the various training stimulus being thrown at it.

I also make sure that the majority of my client’s workouts are performed no longer than three times or for a period of three weeks,this is actually a very individualised variable but for the large majority of body composition goals in a gym environment, this standardpractise will achieve great results in either fat loss or muscle gain.

Please contact me on [email protected] if you would like to discuss your own training and how I can help youto break through your plateaus and onto renewed physical development.

upper - AccumulationWeeks 1-3

Phase volumeSeq Exercise Description Reps Sets Tempo Rest A1 Neutral Chin-ups 6-8 4 4010 90A2 high Incline Barbell Press 6-8 4 4010 90B1 1-Arm Row 8-10 4 3011 60B2 Lower Incline DB Press 8-10 4 3110 60C1 Seated hammer Curls 10-12 3 30X1 30C2 overhead Cable Extension 10-12 3 31X0 60

upper - IntensificationWeeks 4-6

Phase LoadSeq Exercise Description Reps Sets Tempo Rest A1 Pull-ups 4-6 5 4010 120A2 Flat Bench 4-6 5 4010 120B1 Incline Dumbbell Row 6-8 3 3011 90B2 high Incline Dumbbell Press 6-8 3 3110 90C1 Incline Dumbbell Curl 8-10 3 30X1 60C2 Lying Ez Extensions 8-10 3 31X0 60


I feel in society there we focus way too much on ‘Weight Loss’ andnot enough on ‘health Gain’, after all weight loss and a lean bodycomposition are just a bi-product of living a natural healthylifestyle, we’re not designed to be chronically over weight, we aredesigned to have lean physiques that allow all our bodily functionsto run optimally.

The simple question to ask for me is...What do you want to be, Sick or HEALTHY?So what is actually going wrong and why do we have so manychronic diet related diseases?To understand why let’s take abrief look into modern life...We’ve got a huge amount ofmanmade, processed andconsumer designed food thesedays. They are calorie dense but nutrient deficient foods, andalthough obesity rates are rising people are actually starving at anutrient level!

Then we have the office, desk based sedentary lifestyle, cars,transport etc all contributing to amuch lower daily rate of activityand energy expenditure.These two factors are thencontributing to all the chronicdiet related conditions that arethe most common killers in society such as, obesity, heart disease,cancers, diabetes, metabolic syndrome etc.So instead of fixing our problem at the root cause we visit the GP, tolook for a pill that will cure all ourills! They prescribe us a chemicalthat doesn’t actually fix theproblem but just masks over thesymptoms and which then leadsto other health issues.

‘Up to 2/3 of those on a diet regain more weight than whenthey started’

We then start looking for the ‘Quick fix’ this is where the dietingindustry enters, a massive billion dollar industry based on the factthat diets fail and you will be part of their culture, buying theirproducts for a long time. If dieting worked then they wouldn’t

make any money, various dieting companies actually admitted thisrecently on the BBC documentary ‘The Men That Made Us Thin’.

‘More than $60 billion is spent each year on diet and weightloss products in the US’

I know this all sounds very cynical and gloomy but this isessentially what is happening everyday in the world we live in,when all that was neededat the beginning of theprocess was some goodnutritional education andbehavioural goal settingto assist and supportthose in need, instead ofletting the problem spiralout of control.

‘Good nutrition makes a lot of sense but not a lot of dollars’

So how do we fix this problem?We need to take the focus offmedication and put the focusonto education.

So what is a healthy diet?In its most simplistic form the ‘diet’ or lifestyle that we as a speciesshould abide by, could be defined as follows:

‘A diet made up of Whole, Unprocessed Foods with a goodbalance of essential fats, low in refined carbohydrates with 5hours of physical activity a week.’

If you were to live by this rule alone you would live a leaner,healthier life, full stop.

What do we mean byWhole foods?We mean foods that have undergoneno alteration from their original form;they arrive on your plate as they weredesigned to be eaten, whole.

What is a processed food?When we talk about processed foodswe essentially mean foods that havebeen manipulated or isolated fromtheir original form and have hadingredients added or taken away suchas artificial sweeteners, flavourings, colourings and or preservativesto increase their appeal.

Weight Loss or Health Gain?by Adam Stansbury

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


What do we mean by essential fats?Fats are an essential part of our diet to live and function, they arenot the enemy but they must be the right kind (from goodsources). The western diet has an unhealthy level of dangerousfats, such as hydrogenated trans fats in processed foods, which arebasically unsaturated fats (soft or liquid at room temperature)manipulated so that they harden at room temperature. Thisimproves shelf life and texture along with a food company profits!Along with saturated fats coming from poor quality animalsources, mixed with a high sugar diet and you have the beginningof chronic food related illnesses such as obesity, cardiovasculardisease and cancers.

There is also an unbalanced ratio of omega 6’s (pro-inflammatory)to omega 3’s (anti-inflammatory). To address this balance weneed to consume more good quality sources of omega 3’s such asfish, walnuts, flaxseed oil, walnut oil, hemp oil, fish oil, algae oilwhich are also known as ‘poly unsaturated’ fats. To ensure abalanced fatty acid profile we also need to consumemonounsaturated fats found in extra virgin olive oil and fattyfruits such as olives and avocados.

What are refined carbohydrates? When we talk about refinedcarbohydrates we are talking about sugary foods and flouredproducts such as sweets, biscuits, cakes, bread etc which containlittle nutritional value and have an unhealthy effect on your bloodsugar and body fat levels.

The closer the carbohydrate is to its natural state, the betterit is for your health and body composition.

Physical Activity; Research shows that alongside consuming anadequate diet, individuals improve their body composition mostwhen they do five or more hours of physical activity per week,with at least 50% of this exercise from higher- intensity activities.

Nutrition can be a mine field; there are thousands of differentdiets and methods floating around out there to help with fat Lossand weight loss. The first thing to remember is that much of it is‘smoke and mirrors’, dieting with complex methods only increasesyour anxiety around eating. The aim is for long term sustainabilitynot short term gain, so that you can embrace real food, not beafraid of it.

The most important point in changing your diet is that it is alifestyle change and not a 4 week fix that drains you intorebounding and putting the weight back on as quickly as it cameoff because you’ve been starving yourself from essential nutrients.This is about you understanding your body and providing it withthe correct fuel mixture so that your mental, physical andemotional state can run at its optimal level, keeping your life inbalance.

‘If a food is in your possession or located in your residence,you will eventually eat it.’

Therefore if you wish to be healthy and lean, you must remove allfoods that aren’t a part of your healthy eating program andreplace them with a wide variety of better, healthier choices.

I am a Precision Nutrition Level 1 Coach and as part of thecoaching program I use with clients, we include 5 basic habits thatif you applied each time you sat down for a meal, in a few weeksyou would be living a much leaner healthier life. here are the 5habits:1. Are you eating slowly? Check in with hunger, sit down, relax

and take your time; 15-20 minutes for a meal is about right. Make sure to stop eating when you’re about 80% full.

2. Where is the protein dense food? Are you about ot eat at least 1 palm-sized portion of protein dense food? Women get 1 palm-sized portion and men get 2 palm-sized portions .

3. Where are the veggies? Are you about to eat a large portion of veggies? They canbe prepared any way you like. one serving is about 1 fist-sized portion and you should try to eat a few portions per meal.

4. Where are the carbs? If you have fat to lose but haven’t just worked out, eat less pasta, bread, rice and other starchy carbs. opt for a double serving of veggies instead. If you have just worked out, a mix of carb sources is fine.

5. Where are your fats coming from? Today you need some fats from various food, prioritizing whole food sources like eggs, meats, fish, olives, nuts and seeds. Spread these throughout the day.

For more information on my Nutritional Coaching and to book infor a free 30 minute consultation, to discuss how I may be of helpto you, please contact me at [email protected] remember...

‘You Are What You Eat’


Stress, adrenal glandsand cortisol. Are theybehind your currenthealth problems andyour bodycomposition?

Most people have, ormore accurately,“perceive to have” areasonable amount“stress” in their livestoday there is nodenying that. Whetherthis be at a conscious or subconscious level, we have “created “around 100 times more stress than when our grandparents wereour age.

So, what can we do to address the issues and situations placedupon us today and how can we manage it to become healthier,and to attain the body we are all striving for? The answer involvesmany levels, but in this article I want to detail the physical effectsof “stress” and how to remove and reframe them.

In this article, I will take you through some of the science on howstress can impact the adrenal glands and how it upsets ourhormonal balance leading to lack of energy, cravings and thestorage of body fat to name but a few.

Tired for no reason?Having trouble getting up in the morning?Need coffee, colas, energy drinks, sodas, salty or sweetsnacks to keep going?Feeling run down and burnt out all the time? Losing your zest for life?

If you answered “yes” to these questions, you may beexperiencing adrenal fatigue. Adrenal fatigue occurs whenadrenal gland function becomes less than optimal—usually as aresult of stress.

Some of the negative responses from prolonged excessivestress, and the onset of “pregnenolone steal” include -

Reduced insulin sensitivity, reduced glucose utilization, andincreased blood sugar, which leads to diabetes.

An increased loss in bone mass, as calcium absorption is blocked.The demineralization of bone occurs, leading to osteoporosis.

Increased fat accumulation around the waist and proteinbreakdown, thus leading to muscle wasting, an inability toreduce weight.

An increased in water and salt retention, leading to high bloodpressure at first, with low blood pressure as the conditionworsens.

Estrogen dominance, leading to PMS, uterine fibroids, and breastcancer.

Some Top Tips For Healthier Adrenal glandsz Get to sleep by 10 p.m.z Aim for 7-8 hours sleep.z Do the things you like.z Avoid caffeinated beverages.z have a glass of water in the morning with 1/2 to 1 teaspoon

rock/sea salt.z Avoid grains such as bread.z Avoid starchy foods such as potato.z Avoid trans-fats such as french fries.z Laugh several times a day.z Take vitamin C, pantothenic acid, magnesium, and vitamin E.z Avoid becoming over-tired.z Avoid sugary fruits such as melons.z Never skip breakfast.

here is an example of client (James) who has successfullyattained his goals through regularly meeting with me, andhelping him to understand and address what he needed to do toimprove his hormonal status.

Are you “stuck” no matter what you try? Body won’t respond how it used

to? No energy, tired all the time, reaching for caffeine to get you through

the day? You may be suffering from Adrenal Fatigue. by James Doolan

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


Client and Winners 2000 member James HarbronI helped James understand the effects of his body compositionthrough having excess adrenaline and cortisol when he firstapproached me through many life stressors. I provided him withthe exercise, dietary, supplemental and lifestyle methods heneeded to imply to address his bodies needs to reach his goal.he is a very busy man who is now consistent and sensible withhis time management, constantly thinking about his next goalin mind, being in the best shape of his life for his wedding thisyear.

ReferencesLam, M. M.D. (2001). Common Causes of Adrenal Fatigue. Available:http://www.drlam.com/articles/adrenal_fatigue.asp?page=2#8 Last accessed27/08/2013.

McEvoy, M. (03/06/2011). Cortisol & DhEA: The Major hormone Balance. Available:http://metabolichealing.com/key-integrated-functions-of-your-body/hormone-and-endocrine/cortisol-and-dhea-the-major-hormone-balance/.

Society for Endocrinology. (2013). You & Your hormones. Available:http://www.yourhormones.info/. Last accessed 27/08/2013.

Wilson, J. M.D. (2008) Are you experiencing stress related adrenal fatigue? .Available: http://www.adrenalfatigue.org/ . Last accessed 27/08/2013.

read this article in full at www.winners2000.co.uk/articles/doolan_adrenal.pdfWant help with your health? Contact me now [email protected] and arrange aFREE CONSULTATION AND 7 DAY TRIAL.


This month Jack and I have decided to introduce ourselves toyou all formally and keep you up to date with all the latestnews. For those of you who I have not introduced myself to yet, Iam currently an apprentice here at the Paignton site and thenewest member to the team. I am currently studying towardsmy level 2 and 3 Fitness Instructor Qualifications as well asundertaking further studying through the Winners 2000 inhouse development program. I am always on hand if you haveany queries, advice or just need a spot. Gary

hello, my name is Jack outterside, I ama new instructor based in Paigntonand I am very happy to be here! InJanuary 2013 I weighed in at 16stone 2lbs and knew it was time tochange my physique for good. I wasunhappy and hated that my friendscould take off their tops at the beach,yet I would stay all layered up!

After 3 months of strict dieting, consistent training, battles withtemptation and negativity, I lost a total of three stone 6lbs,taking me down to a very comfortable 12 stone 6lbs. I recently finished my level 3 qualifications in health andexercise sciences, gaining knowledge in subjects such asanatomy, physiology and nutrition – my three favourites! I alsogained my personal training qualification and hope to use it tohelp others to my best potential. In the same way as Gary, I amalways happy to help with any questions you have, or simplychat to you about my own health and fitness journey. Jack

new Arrivals Congratulations to Paignton trainer Sarah harris and herhusband Paul on the birth of their daughter Lucie who arrivedon Thursday 4th July weighing 6lb 9oz. I am sure you will seethem with little Lucie in the gym from time to time. Sarah isback training clients from August but isaiming for an october return toclasses. If you are a client of Sarah’sand need a program upgrade ornew block of PT please email her [email protected]

Congratulations are also in order toour long term members Mat andhannah Dempsey on the birth oftheir daughter Grace. Grace wasborn on 9th July weighing 6lb7oz. From everyone at Paigntonwe wish you all the best for thefuture. Photo: Amy Stanford Photography

memory makersJune saw another fantastic Torbayhalf Marathon with perfectweather conditions and bundlesof enthusiasm. Winners 2000asked its staff and members to bememory makers by running in theevent and raising money for localcharity ThhN. We would like tocongratulate Paignton trainer Leanne Smith and member JaneCollins for taking part and achieving great times. Well done toboth you and thank you to everyone who sponsored them. Intotal the Paignton gym raised over £70 to go towards the Torbayholiday helpers Network.If you would like to know more about THHn findthem on facebook at:www.facebook.com/TorbayHolidayHelpersnetwork

Farewell AvishaIt is with regret that we aresaying farewell to Avisha whois moving on from ourphysiotherapy team upstairs,we wish her all the best withher future plans. Catherine will be continuing her services inPaignton under ‘Rivendale Physiotherapy’ which includes a widerange of treatments from sports massage, joint manipulationand injury prevention. Look out for offers coming soon! To bookan appointment with Catherine please call 07764 340270 oremail [email protected]

Stay in the loop!Keep up to date with weekly news via our Facebook page:‘Winners 2000 Fitness.’ here you will find all the latestinformation on staff, members and classes. For further information about the Paignton site please [email protected] hope to see you all soon, Gary and Jack

Welcome to Winners 2000Paignton>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


Thank you Sacha!I would like to say a massive thankyou to Sacha on behalf of all thestaff and members at Winners 2000for covering Zumba while I was onmaternity leave. I am slightly afraidto return as I know the classes havebeen a great success and that shewill be missed. If you wish tocontinue Zumba with Sacha she also teaches at Winners Torquayon Monday and Friday evenings. Iwill be returning to Zumba as ofTuesday 1st october thereforeSacha’s last class will be Saturday28th September.

Sacha’s Classes@ Winners Torquay Monday 6.15pm & Friday 7.15pm

Kettlercise has arrived!You may have noticed or even attended the new studio classKettlercise. Kettlercise is a fantastic body transformation programfor all fitness levels from the ages of 16 upwards. The kettlebellsgo from 2kg all the way up to 12kg, so can accommodate theabsolute beginner, right the way through to hardcore fitnessenthusiasts!

Kettlercise really does cover all aspects of fitness and is a totalbody transformation program, offering fat loss, muscle toning,cardiovascular and muscular strengthening and conditioning andhits every muscle group in the entire body.

Stu, owner and instructor of Torbay Kettlercise recommends aminimum of two classes per week, or three for optimal results Your first class is free to try, after that its £6 per class. You can alsobuy a block of five classes for £25, or ten classes for £40, so themore you buy the cheaper it becomes.

The website is www.torbaykettlercise.com, where you will findour entire class timetable and venues.

There are currently two classes per week at Winners GymPaignton; Monday 6 - 7pm & Wednesday 9.30- 10.30am

You can also find Torbay Kettlercise on Facebook, where you cankeep up to date with the latest news, info and competitions.To book a space, please call or text 07554 878 186

be a memory maker just by enjoying our studio classes on Saturday 5th october Winners 2000 Paignton will be havingan open Day of studio classes to raise money for the Torbayholiday helpers Network (ThhN). We will be providing 30minute class tasters so that there is something for everyone toenjoy. We welcome members and non-members to attend withall donations going to ThhN.

Suggested donations; £5 per class or £20 all day

Classes Timetable: 9.30AM Registration / Tour 10.00-10.30am CoMBAT with Leanne 10.45-11.15am PILATES Zoe 11.30am-12pm BoXING FIT with Tom Cawston

12.00-12.30pm Break / Q&A / Tours 12.30-1.00pm PUMP with Leanne 1.15-1.45pm ZUMBA with Sarah 1.50-2.15pm YoGA with Sarah2.30-3.00pm CIRCUITS/BooTCAMP with Tom Clark

All classes need to be booked in advance as limited spacesavailable.

To book please email [email protected] or callLeanne on 01803 524553

by Sarah Harris, Studio Coordinator>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


My name is Leanne Smith. I ama trainer and class instructor atWinners 2000 in Paignton. Iteach Pump, Combat andZumba across the Paigntonand Torquay sites. I also have agreat passion for Cross Trainingand have recently obtained mylevel 1 Crossfit instructorqualification.

Getting started in the gym is never easy. When people join ourclub, they often tell us that they were worried about notknowing what to do, or looking like an idiot in front of others. Every new member has a thorough and comprehensiveinduction, over 3 appointments. This covers everything you needto know to get started, like your goals, and diet and yourtraining program. We make sure that everyone who joins our club gets thatinformation and advice so they are confident to go into the gymwith the right program to help them get the results they want.

With my own training programs, I make sure that every time Icome into the gym to train, I know exactly “What am I going todo today, and WhY”. The why is always about what my goals are,whether that be getting stronger or faster, or getting ready for acompetition. This is exactly what your training program should be basedaround: “What you want and why”. That is the starting pointfrom which your personal program at Winners 2000 is built foryou. Not for anyone else, but for you, based on what you aretrying to do, the time available, and any injuries or limitationsyour body has right now. often people who join a gym without a program feelintimidated about not knowing what to do, so they choose themachines like the treadmill, where they can just press start andgo. Then after 3 weeks of not enjoying the gym and not makingthe progress they want, they stop and say “it didn’t work for me”.No, it would have worked, you just never had the right Trainingprogram.

Imagine taking your car to the garage to get it fixed, and askingthe mechanic if you could just use his tools. or asking the dentistto borrow his drill. You’d get nowhere, and that is what happensif you don’t have the right training program.

That is really what we are here for, as Trainers, to make sure youaren’t trying to change your water filter on your own, or putcrowns on your teeth using a mirror. If you don’t have a program right now, then here is how we goabout building one for you, and how I go about building myown.

WHErE DO I STArT?In building up your training program, we will always ask you thefollowing questions:1. What are the 3 most important ways I can help you, what are

your goals?2. how much time each week can you make to exercise, at the

gym and perhaps activities at home with your family, or outside of the gym?

3. What things do you like to do the most, what things do you really not enjoy?

This then lets us know, “what you want” and “what opportunityyou have to make it happen”. We will then design your program to fit in with the other areasof your life, like your job, family, hobbies, and friends. We wantyour training to lead to you feeling better, and that means notmissing out on the important things in life. That wouldn’t bewinning at all.

WHAT DO I DO?once we know “What you want”, your goals, then we can puttogether the series of exercises, sets ,reps, time, targets, thatyou are going to do each time you come to the gym. We willthen show you every exercise, technique, so you are confidentand comfortable in the gym. Plus, if you forget, there is alwaysan instructor in the gym who can show you again.

Fail to Plan, Plan to Fail, Why not“Plan to Succeed” What is yourtraining program for today?by Leanne Smith

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


With a program, you will know what you have to achieve everytime you come to the gym. It gives you a target, and you will findthat you enjoy the process of completing each step of thatprogram each time you come to train.

Check out what one of my own training weeks looks like below. Ilike to keep my training very varied, and always have new things,to keep my body guessing and to challenge me, and to have fun:Monday: Intervals in the gym – Beginners would start on a 30second work to 1 minute rest ratio. once you have done this for acouple of weeks I would recommend reducing the rest time to 45seconds and then to 30 seconds as your fitness increases. I preferto continually change the equipment I use for intervals.

Typical Interval options:Rower – Set the rower to distance interval training. Distancebeing 250m and rest starting at 1 minute. Resistance around 4/5.Bike – Quick start on level 5, pedal for 1 minute then increaselevel to 16 and cycle out of the seat keeping the RPM above 90for 30 seconds.Treadmill – hurricane sprints. Set treadmill at a high incline andset speed at 10kph+. Stand either side of the belt, then sprint for30 seconds and rest for 1 minute.Prowler/Sledge - Load the prowler with 20kg weight and run thelength of the track and back with a 1 min rest in between. Repeat3-10 times.

Tuesday: Pump – A great all over body workout, using a barbelland various different weights.Pump is a class designed tosculpt and tone all the majormuscle groups. Pump is a greatway to work all your musclesand burn fat. It is also a greatway to meet other members andlearn how to use weights safely and effectively.

Typical Pump Class:Warm upLegs – Squats at varied temposChest – Chest Press and Pec FlyesBack – Dead Lifts and Bent over RowsTriceps – Dips, Kickbacks and ExtensionsBiceps - CurlsLunges – Static and PlyometricShoulders – Lateral & Front Raises, PressesCore – Crunches, Planks and Sit UpsCool down – A nice long stretch after a rewarding workout.

Wednesday: Rest Day, some cardio work on the bike, X Trainerand some developmental stretching followed by a sauna.

Thursday: Upper Body Weights –Splitting your workouts into an upperbody and lower body session is agreat way for beginners to get togrips with using the gym. Dependingupon your goals the weight and repselection may vary. For example; ifyou are looking to tone and sculpt you would stick to 3 sets of 12to 15 reps on a medium weight. If you are looking to build muscleyou would stick to 3 sets of 8 to 12 reps on a heavier weight.

Friday: Lower Body Weights – I wouldensure that both my upper bodysession and lower body sessionconsisted of compound movementsto ensure I use as many musclegroups as possible. Using compoundmovements is very time efficient asutilising more muscles mean asteeper increase in post exercisecalorie burning, compared to isolation moves. If you are trying tolose weight, that is a good way to do it.

Here is an example of the workouts I did this week:Saturday: Core and Sauna – I always like to include a small

workout concentrating on abs and lower back. A typical workoutwould consist of 3 to 5 exercises followed by some stretching anda sauna. having a sauna allows my muscles to fully relax after aweek of hard work. Using the sauna once or twice a week is alsogreat for my skin, detoxifies my body and stimulates recovery.

Upper Body Session: allperformed as 3 sets of 10 reps:Lat Pull Downs Seated Chest PressSeated RowShoulder PressBicep CurlTricep Extension

Lower Body session: allperformed as 3 sets of 10 reps:Barbell SquatsWalking LungesLying Leg CurlDB Step UpsFit Ball hip raiseTreadmill Incline Powerwalk


20 minute core workout:Abdominal crunchesPlank holdhanging knee raisesv Sits Decline sit ups

Sunday: A well-deserved rest day.

DO YOu HAvE A TrAInIng PrOgrAm rIgHT nOW AnD IS ITWOrKIng FOr YOu?

ArE YOu SEEIng THE ImPrOvEmEnTS THAT YOu WAnT TOSEE? EvErYOnE FEATurED In THIS WInnIng TImES HAS 1THIng In COmmOn; THEY HAvE A PrOgrAm THAT ISPErSOnAL TO THEm AnD PrODuCIng grEAT rESuLTS.

If you would like to discuss your training program, or arrange tohave an Upgrade, please speak to me or any of the Team. Wetake great pride in our members “Getting the results they wantand having fun doing that”. Please come and talk to us aboutyour training, and how we can help you make it even better.

Contact: [email protected]

SummArY:z Planning your week is essential to ensure you get the most out

of your training. z Everyone needs their own program, Fail to Plan, Plan to Fail. z Your body is designed to adapt. After 3-4 weeks, any program

will lose its effectiveness. You must constantly change your program to continue seeing the results you want.

z variety is important for a number of reasons, but most of all, it is more fun than doing the same things every time you come to the gym. Rest days are essential. Giving your body time to recover and rest will ensure that you can work to your full potential on your work days.

z Try something different. Take yourself out of the gym once a week and take a look at one of our many classes we offer as part of your membership at Winners 2000.


When I joined Winners 2000 Paignton little did I know how muchit would change my outlook on health and fitness?I had not had good experiences at gyms in the past finding themboring and methodical. With Winners and particularly mypersonal trainer, Sarah Harris this time it has been totallydifferent.

I have been lucky in having Sarah as my personal trainer. She hasmanaged to read me so well, she pushes me, of course, butunderstands me well enough to keep me coming back for more. Shehas given me the confidence to use and understand my body andthe equipment in a positive way. Since I started I have lost a considerable amount of weight butbest of all I feel brilliant, motivated, focused and fit. The incheshave fallen off me; I can walk up hills and steps without feelinglike I am going to die at the top or sometimes half way up. Thetraining means that we can focus on the parts of my body thatneed the work and also help with my strength, posture and energylevels.

Sarah is inspirational and has changed my outlook on fitnes

For information about training with sarah please email [email protected]

Free 7 day trialand consultation

available withsarah at

Winners 2000right now.

Contact sarah onthe email above.

BEFORE

AFTER


one of the biggestmisunderstandings I hear on aregular basis is thatcarbohydrates in the eveningwill lead to unwanted fat gainand the slow down of fatoxidation (breakdown oftriglycerides into free fattyacids).

The premise of no carbs atnight normally stems from two points. The first being that for themost part one is less active in the evening, and will soon be goingto sleep, which in turn means your metabolic rate (the rate atwhich you burn energy) slows to due to the inactivity and thelikelihood of unwanted fat gain from carbohydrates increases.

Studies show that energy expenditure does decrease during thefirst half of sleep by approximately 35% (1). however, these samestudies show that during the latter half of sleep, associated withREM sleep, energy expenditure significantly increases. The netoverall effect of these rises and falls in sleeping metabolic rate(SMR) actually show there is no real difference between restingmetabolic rate (RMR) during the day and SMR during the night(2,3)

Another fact to add to this, is that exercise increases SMRsignificantly, leading to greater fat oxidation (4). Lean individualshave actually shown a SMR greater that their RMR (3). So, unlessyou are obese, not only does your metabolism NoT slow downduring sleep, it actually increases.

The second point that made is to do with insulin sensitivity,which literally describes how sensitive the body is to insulin. It’sin everyone’s best interests, be it health, sport specific or bodycomposition to be as sensitive as possible to the role of insulin inthe body. Insulin as a hugely anabolic transport hormone thatgreatly increases the uptake of nutrients into the cells of the body(5).

After a fast (sleeping for example), or after a resistance / hIIT

training session, this sensitivity to insulin is greatly increased,meaning the uptake of all macro and micro nutrients will bemuch greater than other times of the day. on the surface of this,you would agree that carbohydrates should be limited during theevening hours. But when you look past this surface, and analyseclinical research you see that insulin sensitivity is no differentbetween that off a midday meal vs. that of a night time meal (6).

There are actually studies showing a greater percentage ofcarbohydrate intake at night for one control group, to anotherwith carbohydrates consumed during the morning / daytimeactually leads to a higher percentage of body fat lost, anddecreased hunger. But that’s for another article (7, 8)

Now, I’m not saying increase carbohydrate intake by 100g in yourlast meal. Many variables come into play when writing apersonalised nutrition plan. This article is just to dispel the theoryof carbohydrates at night are bad. I hear many “facts” from healthand fitness enthusiasts that are old fashioned in thought, andvery poorly researched.

For personalised nutrition plans, training programs, 12 weekmakeovers, Contact me at [email protected]

References:Katayose Y, Et al. Metabolic rate and fuel utilization during sleep assessed by whole-body indirectcalorimetry, Metabolism. 2009 Jul;57(7):920-6Seale JL, Conway JM. Relationship between overnight energy expenditure and BMR measured in aroom-sized calorimeter. Eur J Clin Nutr. 1999 Feb;53(2):107-11Zhang K Et al. Sleeping metabolic rate in relation to body mass index and body composition. Int Jobes Relat Metab Disord. 2002 Mar;26(3):376-83Mischler L Et al. Prolonged exercised repeated over 4 days increases sleeping heart and metabolicrate. Con J Appl Physiol. 2003 Aug;28(4)616-29Newsholme EA, Dimitradis G. Integration of biochemical and physiological effects of insulin onglucose metabolism. Exp Clin Endocrinal Diabetes. 2001;109 Suppl 2:S122-34. Review.Biston P Et al. Diurnal variations in cardiovascular function and glucose regulation in normotensivehumans. hypertension. 1996 Nov;28(5):863-71Keim NL Et al. Weight loss is greater with consumption of large morning meals and fat free mass ispreserved with large evening meals in woman on a controlled eating regimen. J Nutr. 1997Jan;127(1):75-82Sofer S Et al. Greater weight loss and hormonal changes after 6 months diet with carbohydrateseaten mostly at dinner. obesity (Silver Spring). 2011 oct;19(10):2006-14

Does Consuming Carbohydrates at

Night lead to gains in fat stores?

Maybe not...by Dean Evans>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

With the support and guidance of my personal trainer Dean Evans ofWinners 2000, Paignton I have successfully managed to lose over 6stone and 50 inches from several key sites since January 2012 andmaintained this weight loss with relative ease while still ‘living’.

Dean provided me with all the necessary information regardingnutrition protocols, do’s and don’ts, dieting myths and what Ipersonally found most helpful. Dozens, if not hundreds, of differentrecipe ideas for the low to moderate carb / high protein diet hewanted me following. He taught me we where not ‘dieting’ butmaking a conscious choice on choosing healthy alternatives to what Ihave been eating for most of my adult life. Regarding training with Dean, no two sessions since January havebeen the same, he constantly comes up with innovative ideas to motivate, challenge and more importantly, enjoymy time at the gym. It may be hard work, but once that Endorphin release is there, its all worth it.

I’d like to also thank my family for there constant encouragement, and my wife especially for helping preparemeals together on this journey so far.

Congratulations to Simon on an amazing achievement, from Dean and all the team in Winners 2000. may itlong continue, and I hope many others are inspired by your progress.Contact: [email protected].

BEFORE AFTER


After giving birth to my third child in May 2012, I had found it really hard to shift theextra ‘baby weight’ that I had gained. It was taking longer to get back into shapecompared to my other 2 pregnancies and felt that I would never get there! I would goto the gym occasionally but had no real programme set in place, so wasn’t verycommitted.

In March 2013 I decided enough was enough, something had to change. I was fed upof feeling rubbish, having very low self esteem and no confidence! I asked Louise ifshe would be able to work me out a training programme and healthy eating plan toget me back into the swing of things. She was more than happy to get me on the right track.

The first month I did struggle admittedly. I tried hard to stick to my plans bothwith the food and exercise and it did take me a while to adjust. Louise kept incontact to see how I was progressing and even though she knew I wasn’tprogressing as quickly as I wanted she kept reassuring me and telling me that Ican do it, with hard work and commitment I would get there.

After a couple of months I had hit a bit of a brick wall and got myself into a bit of a rut. Feeling really down andconfidence at a low, I met with her for a bit of a pep talk. I discussed how I was feeling and the set backs I hadencountered. She reassured me that this happens sometimes, but to think positive and that I needed to startafresh. This was exactly what I needed.

I began a new programme at the end of June, with a kick start detox to help things get started again. I was morefocused than before. I was more aware and conscious with my eating habits. I also started to take my trainingmore seriously and tried to at least do my gym workout at least 3 times a week along with taking my Zumba classtwice a week. She had definitely helped me get over the hurdles that had mentally stopped me before. She had

faith that I could do this and gave me so muchencouragement. I was feeling more focused andpositive. At the beginning of August I met withLouise to see aboutgetting my weight

and measurements done to see if I had shown improvement. I was really happy withthe results! I had dropped a couple of inches from my hips, a bit off my arms and legsbut I had lost about 6 lbs in weight. I was over the moon to see results finally!!!

Louise has really helped me to get over these obstacles and push myself to get theresults. She has always been there if I’ve needed help or advice with my dietary needsand given me hints and tips with my training.

I owe a lot to Louise for making me stick with the programme and becoming morefocused and positive and for making me believe that I can achieve my fitness goals.

Thank you!!!!

Paignton member mel Lavender and her success working with Louise butterworth.

She has never given up on me, even when I’ve beenreally rubbish, she just gets me back on track putsme through me paces!


Gabriel and Sam first walked into Winners in July 2012. They werelooking to join the gym in order to help improve their strength andconditioning for the many sports in which they take part in. Thebrothers both are great rowers but their first love is water polo andwith each of them in the Great British team for their respective agegroups I think the boys have got real potential. So much soWinners2000 have decided to sponsor both athletes to assist themwith their training and preparations for the European Championshipsnext year. It’s great to have such young aspiring athletes training inour facility and aiding them in achieving their goals.

hi, my name is Gabriel Alberici and I am currently in GB 1995 agegroup water polo squad, and my younger brother Sam is in the 1998squad. one major element of water polo that is required of you(especially at an international level) is a very strong physical gameand since joining Winners 2000 we have both found that ourphysicality and strength in the water has improved significantly. I amcurrently preparing for the Junior European championships whichwill be held in the summer of 2014 and I hope the extra training inthe gym will give me an advantage come selection. Sam is similarlypreparing for his junior European championships which will be heldin 2015 and consequently we will be both training together in thegym, pushing each other on to maximise our physical potential.

Gabriel and Samuel Alberici

Team GB>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Coconut oil is a true Super-food; there really are nodisadvantages to including it in your daily regime.

My main love for it comes from its stability at hightemperatures, making it ThE best oil to cook with. once it hasmelted there is no flavour, it is 100% neutral.

Coconut oil, it's made up of Medium Chain Triglycerides (MCT's),which means that our Liver can very easily process the fat andconvert it to useable energy quickly.

What this means is coconut oil can be used as a ‘‘pick-me-up’’,whether it’s for a race, a training session or a mid-afternoonoffice meeting. You can get a quick hit of energy withoutcausing an insulin spike and also have a source of energy whichwill outlast any carbohydrate source. Coconut oil will also'burn clean'.

'Burning clean' means the metabolic waste products created inthe processing of fat are much lower than that of burningcarbohydrates, this in turn means there's less oxidative damage,inflammation and toxic build up. Quite simply fat is a preferredsource of fuel for the body and Coconut oil is one of the best!

It also provides relief from kidney problems, heart diseases, highblood pressure and diabetes while helping to improve dentalquality and bone strength.

The Benefits of Coconut Oilby Sarah Harris

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


The health benefits of coconut oil include;z Improved hair carez Improved skin quality z Reduced stress z Cholesterol level maintenancez Weight loss z Reduced abdominal fatz Improved immune systemz Increased energy z Better digestion z Regulated metabolismz Reduced inflammation z Prevents Candida

Introduce it into your diet as soon as you canto start getting the amazing health benefitsof this wonder-oil!


never in my wildest dreams did I think I’d be able to say‘‘I’ve competed in national and European Crossfitcompetitions’’, but now I have.

The first opportunity to compete came in the form of The PrimalGames; a national Crossfit competition held in Plymouth. over 80teams from the UK competed in a range of workouts trying to liftthe heaviest, run the quickest and complete the most amounts ofreps in a certain amount of time.

The teams consisted of 3 boys and 1 girl so the pressure toperform well was on. With workouts including wall balls, 1 repmax clean and jerks, rowing, sprinting, overhead squats andburpees to name a few, I pushed myself to the max and wefinished in the top 50. however, the Primal Games was just awarm up for the ultimate European event Tribal Clash.

Tribal Clash was held on Blackpool sands beach and tookinspiration from the beach and surrounding area for theworkouts. The teams consisted of 2 girls and 2 boys and wecompleted 5 workouts over a two day period. over 115 teamscompeted from all over Europe. The workouts included squattingwith a 50kg log, flipping a 70kg tyre, a 7 mile coastal path run,swimming in the freezing cold sea and the ultimate test ofgetting up and over an 8ft frame. The workouts were brutal andthe weekend was a real test of mental and physical endurance.

We battled on and finished 42nd out of 115 teams.

Finishing in the top 50 amongst some great athletes felt like suchan achievement. Some teams consisted of ex-olympic gymnastsand swimmers and a local team had 2 of the top 20 EuropeanCrossfit athletes. Competing has made me realise that as long asyou put your mind to it you can achieve the almost impossible.

If you would like a Crossfit programme please contact meat [email protected]

The Primal Games and Tribal Clashby Leanne Smith>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

winning times 43

Documents