OPScoreM A G A Z I N E

AUTUMN ISSUE 2018

w w w . o p s t u d i o h k . c o m

PRECISION NUTRITION IS

COMING

GRAYS INSTITUTE CAFS -LIVE IN HONG KONG

CORRECTIVE EXERCISE LIVE

SUPLES BALL COURSE

21

PRECISION NUTRITION ARTICLE Eat your vegetable…3 Steps for training your palate and why its important

7

NASM CORRECTIVE EXERCISE LIVE Introducing our first live CES course coming this year.

19

CAFS GRAY INSTITUTE This certification gives trainers the tools needed to successfully program to clients specific needs

4

SOMETHING YUMMY Roast Carrot and Fennel soup. Something to keep you warm when the weather starts to cool down

32

FEATURES

36

7

S E P T - O C T - N O V 2 0 1 8 I S S U E

NASM SPECIAL ARTICLE Sugar Smarts - Added sugars are everywhere threatening our health in many ways

22

SPECIALISATION ONLINE Be the trainer you always wanted to be, with the NASM online specialisation courses. Find YOUR specialist training niche

14

IVAN IVANOV Makes his Hong Kong return in November, Brining you two level I workshops. Bulgarian Bags and Fit Ball.

36

19

Welcome to the 3rd in a series of 4 Core magazines for 2018

Let me start by saying this final quarter has so much packed into it that I might run out of space trying to give you all the details… but lets try.

From now till the end of the year we have an abundance of amazing education coming your way with the likes of REHAB EXPRESS, AFAA Group Fitness Certification, Grays Institute, Precision Nutrition, Corrective Exercise Specialisation, Animal Flow and Supples Bulgarian Bags and Fit-ball workshops, all live in Hong Kong.

AFAA Group Fitness Certification Course has now officially joined forces with NASM. You will now be

able to choose and diversify your career, even more than before. You can choose between Personal Trainer Certification and Group Fitness Certification, both of these courses are foundation courses and as such serve as an entry level to this diverse and amazing industry.

Put simply this means that anyone with a joy for fitness can start with these courses, as there is no other pre-requisite than a simple passion to exercise.

Yours in Fitness…

Wayne…

FORWARD

�4

15-16 SEPT

CAFS

6

WHAT IS CAFS?

Your clients are unique. Why settle for a treatment program that approaches every case the same? Arm yourself with the premier certification that gives movement professionals the tools to develop custom assessment, treatment, and training programs tailor made for each individual. CAFS® is the first certification of its kind that will empower the movement professional to create treatments and programs for the client’s specific needs based on their individual abilities and goals.

CAFS® gives movement professionals the tools to develop customised prevention, training, and treatment programs tailor-made for each individual. This certification focuses on ten (10) principal body parts – Foot / Ankle, Knee, Anterior Hip, Posterior Hip, Medial Hip, Lateral Hip, Lumbar Spine, Thoracic Spine, Cervical Spine, and Shoulder-Elbow-Hand Complex. Furthermore, this certification empowers you with “Local to Global Spectrum,” which allows one to tweak functional movements in a manner that integrates triplane motion at a body part and integrates with the rest of the body.

When it comes to movement and Program Design, there are many variables in which to consider and leverage in creating the best movement and program for the individual. CAFS teaches the ten (10) Observational Essentials, as well as provides numerous real-life examples in how to best incorporate these variables, which are Action, Environment, Position, Driver, Direction, Height, Distance, Load, Rate, and Duration. When it comes to fundamental movement patterns (Lunging, Squatting, Jumping, Reaching, Lifting, Pushing, Pulling, and Walking), it is no wonder how and why this certification changes the way one practices, treats, and trains … for the better!

For a full list of products visit OASIS website or call 2868 5170Or check out our catalogue

IFYOUHAVEANEEDWEHAVEASOLUTION

77

Core Nutrition Principles for Health,

Performance, and Wellbeing

(& How To Coach Them)By Krista Scott-Dixon, PhD

LIVE IN HONG KONG NOVEMBER

9 -11, 2018 BOOK NOW!!

What to do when you don’t like vegetables. 3 steps for training your palate (and why it’s important).

By James Heathers and Jennifer Nickle

SHAREWhat can you do when you have serious health and fitness goals…but you just don’t like vegetables? First, know that you’re not crazy (and you’re not alone). Next, try our 3-step formula to go from spitting out to seeking out the veggies you used to hate.

• We also created a cool visual guide. Check out the infographic here…++++Whether Paleo or vegan, fasting or “feed-often”, Mediterranean or New Nordic, almost all “health-conscious diets” agree on one thing:You should eat your vegetables.“Eat your veggies” is a childhood mantra, a government agency slogan, and a lesson that almost any health or fitness coach will eventually teach their clients.Even newbies know they should be “eating the rainbow” (though they don’t always know how) But many of our clients don’t like vegetables.In fact, they HATE them, because many vegetables are bitter.Personally, we like broccoli. We could happily eat bags of the stuff.And spinach, and carrots, and radicchio, and arugula (rocket), watercress, Brussels sprouts, and any other plant that makes many people squint up their faces and say eww.We love them all.However, many vegetables have chemical compounds that make them taste bitter to some people. And, quite reasonably:Many people avoid bitter things.To them:

• Broccoli = stinky socks.• Green peppers = turpentine.• Escarole = Little boats of bitterness floating on your tongue’s tears.

Now we have a dilemma.1. Vegetables are good, and healthy, and important.2. Everyone’s taste preferences are different.3. Some people may be genetically more likely to dislike vegetables.4. How do we get the benefits of vegetables if we don’t want to eat them?

So, in this article, we’ll explain:1. Why some people don’t like vegetables.2. Why they’re not bad or wrong for disliking vegetables.3. What to do about this.

8

9

Yes, vegetables are good.• Vegetables are full of nutrients that your body loves. Vegetables are bursting

with antioxidants, vitamins, minerals, fiber, and phytonutrients. These nutrients help keep you healthy and avoid deficiencies (which make you feel really bad).

• Vegetables have a lot of volume, but not a lot of calories. So, they fill up your stomach without adding a lot of extra calories. This can help you control energy balance (calories in vs calories out), and help you maintain a healthy body weight, or lose body fat without feeling too hungry.

• Vegetables add fiber. Fibre not only helps us feel full, it feeds our intestinal bacteria, helps push things through our digestive tract, and helps to excrete unwanted waste products.

• Vegetables add water. Staying hydrated is good. The extra water also helps the fibre do its job.

• Vegetables add variety. With so many different kinds of veggies to try, learning to enjoy them can help you stick to healthy eating.

Of course, in theory, you could eat “too many vegetables”… but for most people, that would mean eating several pounds a day. (And lots of bathroom unpleasantness).Most people, of course, have the opposite problem: barely eating any vegetables at all.Despite the benefits of vegetables:Veggie-phobia is coded into our DNA.Undoubtedly, you’ve heard of the “four flavours”: salt, sweet, sour, and bitter.In recent years, four more flavours have been identified:

• fattiness• spice/heat• umami (referring to a savoury “meatiness”), and• kokumi (a mouthfeel that might be described as “heartiness”).

For most people — especially veggie-phobes — bitterness is plants’ dominant flavour.Yet vegetables can also verge on sweet (think carrots, peas, corn, roasted beets, winter squash, or obviously sweet potatoes) or astringent (legumes, celery, Brussels sprouts, parsnips).Bitterness comes from alkaloids.These are nitrogen-based chemical compounds that plants, fungi, and bacteria make to defend themselves against attacks from things like parasites, pathogens, and animals that might eat them.Alkaloids are a big group of chemicals, and have all kinds of different effects. They can be:

• deadly (like the atropine in deadly nightshade),• psychotropic (like psilocybin in psychedelic mushrooms),• painkilling (morphine, codeine),• antimalarial (quinine), or• stimulating (hooray for caffeine!).

10

So alkaloids, as a group, have many uses.But since they can be so dangerous, we’ve evolved to quickly and easily detect (and spit out) their trademark bitterness.And modern humans aren’t the only ones fighting their parents over broccoli. Rats will reject bitter foods even if you cut the link between their brainstem and cortex, indicating that other species reject bitterness too.Not liking bitterness might be more like an innate reflex (in other words, something you can’t really control) than a preference.So when your clients (or your kids) tell you they can’t stand the taste of kale, your response can start with, “That makes perfect sense.”Why are some people okay with bitterness while others aren’t?We’ve known for almost 100 years that people vary quite a lot in how much they can detect and tolerate different bitter tastes.Flavour is complicated.Our palate, which is our appreciation for complex combinations of tastes, is determined by three factors.

Factor 1:What flavours are we exposed to in the womb?Have you ever seen a child eat food that was too hot for you? I have, in rural Thailand.The lady I was eating with explained: “Farang should not eat the yellow chilies”. Naturally, this farang [basically, white guy] — being young and stupid — paid no attention to this warning whatsoever.I think this was the first time that a food hurt me.What concerned my young ego even more was watching a boy of about 6 eat the same dish as me without apparent concern (or having to drink four beers to kill the heat).Now, this isn’t just a matter of practice.Flavour preferences are actually passed on before birth. Amniotic fluid contains a remarkable array of biological scent molecules, and children get exposed to flavours before they can even eat.(Fun fact: The first research on this was weird — they fed pregnant mothers garlic capsules, and then had volunteers smell their amniotic fluid!)

11

Factor 2:What’s our genetic makeup?Much of the modern work in the genetic basis of taste starts with a substance called PROP (6-n-propylthiouracil). Some people, it seems, find this substance overwhelmingly bitter.Others literally can’t taste it. At all.Being a non-taster isn’t a problem. I’m a “non-taster” myself. We’re the “normal” ones, actually.Overall, “PROP tasters”, who make up about a quarter of people, are the ones with the problem, because a lot of food tastes bad to them. They’re really, really sensitive to most strong flavours. This includes sweet, hot… and, you guessed it, bitter.It’s easy enough to tell if you’re a super-taster. Do you like hoppy beers, grapefruit juice, kale, tonic water, espresso, and/or Sicilian olives? If so, you are not a super-taster.If you find these flavours overwhelmingly strong, then it’s likely you’ve got sensitive buds.

Factor 3:What have we learned and practiced?Of the three factors, conditioning, familiarity, and practice are probably most important. Our palates can get used to flavours when we taste them over and over again.Few people like the way coffee tastes the first time, for example. Beer usually really splits the room the first time as well.But since we all enjoy the buzz, the flavours of beer and coffee become more accessible. Eventually, we just love the bitter flavour.Here are some ways we may learn our taste preferences:

Continue Reading

�6

P2

Available now through CORE FITNESS

www.ziva-fitness.com

Catalogue

2017

13

Check out the Latest Core Fitness Catalogue

HERE

1414

Online Specialisations

15

Online Specialisations, for when your’e just too busy to study.

Being able to study online means you can timetable your spare time and learn when you want.

All online courses issue a Certificate, after successful completion of an online exam.

Find out More

16

BE PREPARED FOR EVERYTHING YOU LOVE TO DO…WITH TRX

17

18

NASM CORRECTIVE EXERCISE LIVE IN HONG KONG

BOOKINGS NOW AVAILABLE 19

20

CORRECTIVE EXERCISE SPECIALISATION

The NASM Corrective Exercise Specialist (NASM-CES) Advanced Specialisation was developed in response to the growing need for professionals to assist clients and athletes experiencing musculoskeletal impairments, muscle imbalances or rehabilitation concerns. With eleven modules of information on important corrective exercise topics such as movement assessments, inhibitory techniques, muscle activation techniques and common musculoskeletal impairments, the CES training course arms professionals with the most innovative education tools and techniques for optimal results. Increasing your professional potential is easy when you look at the condition of individuals around the world. Statistics have shown the overwhelming need for health and fitness professionals to obtain the knowledge, skills and abilities to work with clients who suffer from musculoskeletal impairments.

By gaining advanced injury prevention and recovery knowledge, you place yourself among top professionals, on a career path that leads to professional success through expansive professional capabilities, increased revenue generating potential through untapped markets inside and out of the clubs, as well as reaching a benchmark of educational excellence in the health and fitness industry. The NASM-CES not only provides you with cutting-edge, scientifically-valid education, but provides applicable corrective exercise techniques and programming using the proprietary OPT™ model. The NASM-OPT™ model allows you to take away the guess work of exercise programming, guiding you step-by-step through clinically-proven exercise programs. The NASM-CES integrates the science and the solutions for optimal injury prevention and recovery success!

The course includes:

• Live workshop 2 Sunday from 9:00am to 7:00pm

• Dates: Oct 7 & 14

• NASM-CES textbook

• NASM-CES online material

• Online Final Exam (3 attempts)

These courses are held at our Central Studio

CLICK TO BOOK YOUR SPACE NOW!!!

20

YOURS FREE WITH EVERY TRIGGERPOINT FOAM ROLLING COURSE GET YOURS TODAY

PRO MOBILITY PACK $FREE

21

22

NASM SPECIAL ARTICLE

23

Sugar Smarts Added sugars are everywhere—threatening our health in countless

ways. Use these tips to limit your sugar intake. BY MATTHEW KADEY, MS, RD

24

Many foods you might never associate with being sweet contain an abundance of added sugar. It might surprise you to learn where it lurks—and how much you might be

consuming. In America, life is sweet all right: so sweet that for children and adults, respectively, added sugar—sugar that doesn’t occur naturally in food—accounted for 14% and 17%

of calories consumed in 2009–2012 (Powell, Smith-Taillie & Popkin 2016). The federal government’s 2015–2020 Dietary Guidelines for Americans recommend that we get no more than 10% of our daily calories (about 50 grams, or 12 teaspoons) from added

sugar. For a person eating a 2,000-calorie diet, that means fewer than 200 calories from added sugar (most adults eat about 308 sugary calories each day (Powell, Smith-Taillie & Popkin 2016), or about 60 pounds of sugar yearly). While the World Health Organisation also suggests striving for a 10% limit, it stresses that 5% (about 25 grams)

would be an even better goal (WHO 2015). There is no way to sugarcoat it: The additive that tastes so good is a likely culprit in our obesity crisis and a range of health woes that go beyond diabetes and tooth decay.

Researchers at the Centres for Disease Control and Prevention found that people who got 10%–24% of their calories from added sugar were 30% more likely to die from cardiovascular disease than those who ate less (Yang et al. 2014). Insulin resistance from excessive added sugar is a likely driver of heart disease (DiNicolantonio & O’Keefe

2017). An Oregon State University study discovered that a high-sugar diet can change gut bacteria in ways that might degrade cognitive function (Magnusson et al. 2015). Meanwhile, a recent study in the journal Nature Communications found that a high rate

of sugar conversion by cancer cells may stimulate the growth of tumours (Peeters et al. 2017). There’s strong evidence that our bodies respond to sugary calories differently than they

do to other kinds of calories. Hence, the old saying “A calorie is a calorie” is a fallacy. What’s more, processed foods with lots of added sugar can cause blood-sugar spikes and subsequent crashes, says Jessica Murgueytio, RD, a clinical dietitian with Bethesda Medical Associates in Maryland. “[These swings] can make people feel

lethargic and crave even more sugar, causing the cycle to continue,” she explains.

25

It doesn’t help that sugar lights up our brains’ dopamine centres, making us

temporarily feel fantastic and ready for another hit. And Murgueytio adds that, at the

end of the day, we’ve consumed a finite number of calories, so the kind of calories we

choose matters. If we’re trying to lose weight—but consuming excess sugar calories—

we’re probably crowding out calories from nutrient-dense foods.

Yes, each person is different and every diet should be tuned to specific needs. But in

general, Murgueytio says, most people could benefit from a less-sugary diet. The

pervasiveness of added sugar in our food supply makes it hard to scale back, but it’s

not impossible.

These tactics can help you and your clients tame a too-sweet tooth:

Read Labels Closely

Sugar is everywhere, in unexpected places. About 75% of packaged foods on store

shelves have sweeteners, according to a study in the Journal of the Academy of

Nutrition and Dietetics (Ng, Slining & Popkin 2012). And people savvy enough to skip

pastries, flavoured yogurts, soda and other notorious sugar bombs might not realise

that sugar is hiding in lots of supermarket foods that are generally healthier for us.

Whole-grain bread, jerky, frozen fruits, nut butter, granola bars, almond milk, deli

meats, salad dressings and the tomato sauce you pour over your pasta all have extra

sugar. “If these foods are the only sources of added sugar within the day, then it’s not

too concerning,” says Maria Dalzot, RD, a sports dietitian and professional runner.

“However, if the day’s intake includes additional sweets, then I would consider making

the switch to options with no added sugars.”

New FDA rules starting in 2020 for large manufacturers and 2021 for smaller

companies require Nutrition Facts labels to include a separate line showing how much

sugar has been added to the food or drink (some companies have already updated

their labels). This will make it easier to spot how much sugar occurs naturally (such as

the lactose in yogurt) versus what has been pumped into the product.

26

Until then, Dalzot says, people can weed out some of the sweet stuff from their diets by judiciously examining ingredient lists for signs of sweeteners. “Once you know where sugar hides, you can start making changes.” Looking for labels such as “no added sugar” or “unsweetened” on items like almond milk and applesauce can also be helpful.

“Once you know where sugar hides, you can start making changes.” — Maria Dalzot, RD, sports dietitian

Learn Sugar Synonyms

When you read food labels, look for more than the word “sugar.” Added sugars hide

behind aliases such as maltodextrin, evaporated cane juice, brown rice syrup, corn

syrup, coconut nectar, barley malt, organic dried cane syrup, dextrose and maltose

(basically any word ending in-ose). Manufacturers try to disguise sugar with other

names that make it sound more wholesome (ahem, fruit juice concentrate). Don’t let

fancy packaging and catch phrases like “natural” or even “organic” fool you. Be sure

to flip over the package and examine the ingredient list, word for word, for signs of

sugar in all its guises.

2527

Avoid Sweet Soda and Drinks

Sweetened drinks are the biggest source of added-sugar calories in the standard American diet. A 2017 study in the journal Obesity Facts reviewed 30 non-industry-funded studies involving 244,651 subjects and found a strong link between sugar-sweetened beverage consumption and obesity among adults and children (EASO 2017).

And there’s more heartbreaking news for soda lovers: A review of 36 studies in the Journal of the Endocrine Society suggests that regularly quenching your thirst with sugar-sweetened beverages ups your chances of developing metabolic syndrome, a

cluster of conditions such as abdominal obesity and elevated blood pressure that raises your risks of heart disease and diabetes (Deshpande, Mapanga & Essop 2017). Even beverages considered “healthy”—like kombucha, flavored kefir, almond milk, green

juices and enhanced waters—can put you in the sugar-intake danger zone. Since fruit juices lack the fiber found in whole fruits, slowing the digestion of natural sugars, most people should go easy on the OJ. “I recommend limiting juice to 4 ounces or less per day,” suggests Murgueytio.

“Free” Isn’t Free

Be especially wary of products like peanut butter, frozen yogurt and salad dressings

advertised as “reduced-fat” or “fat-free.” “When fat is removed from a product, sugar is usually added as a replacement to improve palatability,” Dalzot says. A serving of fat-free, fruit-flavored yogurt can typically have three times more sugar than a serving of 2% plain yogurt. Moral of the story? Opt

for whole foods closer to their natural state, even if you get a few more fat calories. Besides, fat is more satiating than sugar, so it’s easier to practice better portion control. “Psychologically speaking, the term ‘free’ on anything may make someone more likely to

overdo it without fear of feeling guilt,” notes Dalzot.

28

Sweat First, Sweet Second If Krispy Kreme is your guilty pleasure, the best time to satisfy a craving might be after a calorie-crushing workout. “Taking in sugar shortly after a hard workout can help you get a jump-start on the recovery process, as the sugar is efficiently used to restore muscle glycogen stores,” says Dalzot. As a stored carbohydrate, glycogen is a major source of energy during intense exercise. Hitting the gym is not a green light for over-consuming sweets, but it gives you a bit of wiggle room.

Prolonged endurance exercise (longer than 60–90 minutes) is another sweet opportunity, Dalzot says, because the body metabolises sugar from items like gels and sports drinks for a quick source of easily digested energy. Just remember that no amount of training makes someone immune to the pitfalls of eating too much added sugar.

It’s All Sugar Supposedly better-for-you sugars marketed as “more natural” don’t live up to the hype. A study in The Journal of Nutrition found that when people ate the same amount (about 2 tablespoons) of honey, sucrose (i.e., white sugar) or much-maligned high-fructose corn syrup every day for 2 weeks, they experienced the same troubling metabolic changes, including increases in blood triglycerides and markers of inflammation—both risk factors for heart problems (Raatz, Johnson & Picklo 2015). Sure, coconut sugar (made by boiling down the sap of coconut palm trees) may have a smattering of nutrients like calcium, but levels are far too low to outweigh the health risks of eating too much sugar. And while maple syrup has antioxidants, you’d likely have to drown your pancakes in it to match the antioxidant levels in fruits and vegetables

In “less-processed” sugars like Demerara and turbinado, the sugar crystals are larger, and some of the original molasses remains. Slightly less nefarious—but hardly nutritional saints. And agave has more fructose than high-fructose corn syrup, so it won’t do your liver any favours. “At the end of the day, sugar is sugar,” says Murgueytio. “All forms of sugar should be minimised to promote improvements in health and body composition.”

29

Avoid Cravings The next time you’re about to give into candy bar temptation, lace up your running shoes. Research shows that simply taking a brisk 15-minute walk can tame cravings for sugary snack foods (Ledochowski et al. 2015). “Exercise can temporarily suppress hunger hormones and alleviate cravings associated with boredom or stress,” says Dazlot. Finally, consider staying fit with friends more often. A 2014 study by Norwegian scientists found that people with stronger social ties tended to drink fewer sugary beverages (Henriksen, Torsheim & Thuen 2014). Feelings of loneliness can bring on bouts of sugar lust.

30

What About Sugar Substitutes?

Low-cal sugar substitutes can be counterproductive. A 2017 study in the Journal of Academy of Nutrition and Dietetics noted that use of low-calorie sugar substitutes like

stevia, xylitol and Splenda increased by 200% between 1999 and 2012, and about 41% of Americans now use them regularly (Sylvetsky et al. 2017). But these faux sugars may actually worsen our chances of winning the battle of the bulge. In a comprehensive

review of the literature, Canadian scientists found a link between frequent intake of nonnutritive sweeteners and weight gain, as well as other health concerns like hypertension and diabetes (Azad et al. 2017).

“Large intakes of these sweeteners may impact insulin sensitivity and alter our taste buds in a way that makes us less sensitive to sweet tastes,” says Jessica Murgueytio, RD, of Bethesda Medical Associates in Maryland. “And this could increase sweet cravings (Yang 2010), leading to an increase in the intake of both real and artificial

sugars.”

Indeed, an investigation published in the International Journal of Obesity found that when people consumed drinks sweetened with aspartame, stevia or monk fruit, they

simply made up the calorie difference later in the day (Tey et al. 2017). The upshot is that it’s best not to fake it. We should still concentrate on eating whole foods.

31

ROAST CARROT & FENNEL SOUP

SOMETHING YUMMY

32

WITH SIMPLE FLATBREADS VEGETARIAN

A sweet and aromatic soup with super-easy flatbreads for dunking

SERVES 4COOKS IN1H 30M

DIFFICULTY NOT TOO TRICKY

INGREDIENTS 1 kg carrots

1 onion2 bulbs of fennel

olive oil2 cloves of garlic

1.6 litres organic vegetable stock100 ml single cream

FLATBREADS 1 teaspoon fennel seeds250 g strong bread flour

½ teaspoon fast-action dried yeast1 teaspoon sugar

33

Method1.Preheat the oven to 190ºC/375ºF/gas 5.2.Peel the carrots and onion, then trim and slice along with the

fennel (reserving any herby tops, to garnish). Place in a roasting dish, toss with 2 tablespoons of oil.

3.Roast for 20 minutes, then add the unpeeled garlic cloves. Stir everything thoroughly and return to the oven for 20 minutes more, or until the vegetables are soft and browned.

4.Remove and discard the papery skins from the garlic cloves. Put the roasted veg in a large pan with the vegetable stock and bring to the boil. Simmer gently for 15 minutes, then liquidise with a stick blender, until completely smooth.

5.To make the flatbreads, toast the fennel seeds in a dry frying pan for 30 seconds or so, until fragrant. Crush roughly with a pestle and mortar, then pour into a bowl with the flour and ½ teaspoon of sea salt.

6.Dissolve the yeast and sugar in 100ml of hand-hot (not boiling) water, then add it to the flour mixture with the oil and 60 to 75ml of hot water and mix until you have a soft, but not sticky, dough. Knead for 5 minutes.

7.Pop the dough into an oiled bowl, cover with oiled clingfilm and set aside to rise in a warm place for 30 minutes. Then, with oiled hands, divide the dough into 8 and roughly roll each one into a thin oval. Stack them up, separating them with baking paper to stop them from sticking together.

8.Heat a griddle pan until it’s smoking hot and add the flatbreads (you’ll need to do this in batches). Cook for a couple of minutes on each side, until charred and puffed up. Keep warm in a tea towel while cooking the rest.

9.Gently reheat the soup, and serve with a swirl of cream, a scattering of herby fennel tops (if you have them) and the hot flatbreads.

�28

ViPR FOR KIDS / SENIORS NOW AVAILABLE CALL US + 8 5 2 2 8 6 8 5 1 7 0

34

35

SMALL GROUP TRAINING CHECK OUT OUR NEW TIMETABLE

36

Ivan Ivanov Returning to Hong Kong

Sat November 17 Bulgarian Bag Training Sun November 18 Fit Ball Training

37

Suples Bulgarian Bag Course Level I Sat November 17 @ Time: 9:00 am - 5:00 pm

Suples Ball Course Level 1 – Suples Fit Sun November 18 @ Time: 9:00 am - 5:00 pm

20% OFF TRX

Simply attend one of our many TRX workshops and receive a 20% discount on any TRX product. This offer is valid for 15 days after the completion of the course.

FOR

15DAYS

When you enrol in any TRX workshop, you will receive 20%

off your next TRX purchase

AVAILABLE COURSES 38

39

NOT SURE WHICH COURSE IS RIGHT FOR YOU?

TAKE A LOOK AT THE COURSE BREAKDOWNS TO GIVE YOU A BETTER IDEA

PLEASE FEEL FREE TO CONTACT US IF YOU HAVE ANY FURTHER QUESTIONS REGARDING EDUCATION +852 2868 5170

DOWNLOAD YOUR COURSE OUTLINES NOW!!

40

From Optimum Performance Studio

CLOSINGWell as you can see there is a lot happening in the remainder of the year, so there should be something to please everyone.

We try our best to bring you the very best that education has to offer, by sourcing some of the best leaders in their fields, making sure that with every education session you will be guaranteed usable information to enhance your business.

Optimum Performance Studio is here to help you make your business more successful, by encouraging sound education and tried and tested principles.

We are also a studio for hire, offering state of the art training equipment and facilities to enhance your clients experience. So if you are looking for a professional Central Based Studio, we might just be what your business needs. For more information regarding Studio Rental Rates please click the link below. Studio Rental Pricing

Well that is all that I have for you for this issue. Stay tuned for more information in our OPS News that comes out every month.

If you have any enquiries please feel free to contact me directly or through our info@opstudiohk.com email address.

Thanks again for your support and I hope to meet you at one of our education events in the future.

Please note sometimes course dates may change dues to circumstances beyond our control after the time of publication.

Notification will be made if this is the case.

Yours in Fitness

Wayne wayne@opstudiohk.com

S E P - O C T - N O V 2 0 1 8

STUDIO FOR HIRE!C A L L + 8 5 2 2 8 6 8 5 1 7 0 P R I C E L I S T

OPS

w w w . o p s t u d i o h k . c o m

TRAIN THE WAY YOU PLAY

OPTIMUM PERFORMANCE STUDIO 1st and 2nd FLOOR WORLD TRUST TOWER

50 STANLEY STREET CENTRAL HK +852 2868 5170

info@opstudiohk.com www.opstudiohk.com