Wt42

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

Come inside to find out about all our services, all the

great results our members are getting right now with

weight loss, sporting goals and health improvements.

And there is a special offer for you to come and join us.

Issue 42 n June / July 2013 n Produced by Winners 2000 n South Devon

Followus on

Winning Times 42 | Spring/Summer 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.

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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.


The Outdoor gym is open!the outdoor gym is now readyfor action every day. the shedscontain a variety of barbells,dumbbells, olympic bars, trapbar, plates and benches. It is agreat way to train in the freshair and what better way to startyour cardio than by briskwalking or running up muscle hill. Muscle hill is a sure way totest yourself over the spring and summer season and youdon’t just have to do Glens Circuit class to do this either!! It is

an optional workout toadd variety in your goalsto keeping fit, getting fitor just for a social chatup and down. What wedo like to see is howmany times can you go

up and down the course without stopping? So far the best is15. have a try and let us know how you get on. As long as youare getting better, you are Winning.

Losing Inches in a Day our charity event ‘lose an Inch Day’ was a great success withmany members still on their way to losing inches andmaintaining their diets. It’s been interesting to hear howthey have changed habits and lifestyles through the 6 hourworkshop. If you missed this, then we will be running theevent again next year and we are also long term trying towork with other fitness organisations to make this an annualnational event run throughout the uK.

Welcome to Ashwin Baker, thenewest member of teamWinners torquay. Ashwin hascompleted his WABBAInstructors and Personaltraining Diploma and we arevery pleased to have him joinour group. We hope for him togo on to be a great Personal

trainer here with us, I am sure you will all get to know himover the next few months.

Congratulations are in order for some of our members whohave just got married. We wish nell everitt and her partnertom a wonderful great future together, along with BeckyRedfern (Serious Fit Female Winners 2012) and her partnerAaron. Also recently Winners 2000 Gym members, KatherineCopp (formerly lamswood) and her husband Stephen Coppwere married as well as James and leah Wenman - we wishthem all the future happiness too. If you would like to bementioned or have a success to share with our members, thenplease drop me an email [email protected]

Don’t forget that one membership allows you to use all 3 ofour clubs. Please also pick up a copy of the latest timetablefrom reception to use the ‘free to member’ classes or visit thenewly updated website www.winners2000.co.uk

As usual, if you have any questions about training or diet,then please drop me a line and don’t hesitate to contact meor see me in the gym - [email protected]

I’m also keen to hear what you think about each of our team,are they helping you out in the gym, how do you think we canimprove? Please always let me know if there is something wecan do better.

Make this spring/summer an enjoyable one and redefine yourgoals and what you want, it’s never too late to change habits,lifestyles, diet and training.

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

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

Free 7 Day Trial andConsultation available now.>>>>>>> Contact [email protected]

6 www.winners2000.co.uk

Whenever someone has the goal ofdecreasing body fat, high IntensityInterval training is very often a bigpart of their training program. But,there is still a lack ofunderstanding as to why it works,how it should be implemented andwhy it is superior to long slowduration type activities. Check outthe shortened version of my recent article that appeared inhealth and Strength magazine, and go to our website to read thewhole thing:

Why HIIT and not LSD (Long Slow Duration)?Increase my metabolic rate – short bursts of intense exercise achieve this; long slow activities mean the opposite,burn fuel slower.

Increase my lean tissue – Muscle is the most metabolicallyactive tissue in the body and responsible for using the mostcalories, and hence the most fat. If you add lean tissue, you burn more calories every minute. If you lose lean tissue thenyou burn less.

optimise natural positive hormones like testosterone, growthhormone – this is best achieved through resistance training andshort bursts of intense exercise. endurance type workoutsdecrease both of these. Decrease and minimise negative hormonal responses – you

should always be trying to minimise the negative hormones likecortisol, adrenaline and hence control insulin. Cortisol is anatural hormone and at the right levels and right times it is a

positive for each of us, helps us repair and maintain good health.too much however will lead to muscle wasting and excessive fatstorage, mainly on the abs for men (ever heard someone say “Iwish I could just lose this bit”?).

but the magazines and bodybuilders tell me to “do my cardio”,“stick to the fat burning zone” to lose bodyfat, why is that?this is really where the problems have begun, magazine articlesthat are based on “what I did” written by someone on hugeamounts of drugs or with freakish genetics. that information ispretty useless and in some cases dangerous to the majority of us.

Is Empty Stomach HIIT best?Again, this is totally goal dependent, but as most people areusing hIIt as a way to get leaner, thenyes, I really like hIIt completed firstthing on an empty stomach. I oftencomplete hIIt workouts after aperiod of fasting, using BranchChain Amino Acids or leucine andGlutamine prior to that session. youare never going to perform at your bestwhilst you are training withoutfuel, but if your goal is to decreasebody fat, then I do think this isthe most effectivemethod.

A Typical HIITWorkoutBelow are 3actual hIIt workoutsthat I complete myself:Warm up, 10-15 minutes of coretemperature work, mobility and prehabwith some Central nervous Systemawakening type movement.

Workout 1: rope battles and tyre flips. 30 seconds of rope battling, rest 30seconds. 30 second of tyre flipping,rest 30 seconds. Repeat for 20-30 minutes.

Workout 2: Tempo Sprintsand AgilitySame warm up as above. Set up agility sprints with cones, suchas the letters “W” and “M”, for a coursethat covers around 50-60m total.Complete a set (approx 15 seconds)rest, 30 seconds, repeat.

The Quick Route to a Lean andHealthy Body – HIIT IT!!!by Hannah bryant, uFE Figure Pro, Winners 2000 Torquay.TO rEAD THE FuLL ArTICLE, gO OnLInE TOwww.winners2000.co.uk/articles/hbhiit.

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HIIT training is a superb tool for anyone who wantsto decrease body fat and sustain that long term.


Workout 3:Medicine ballWorkoutSame warm upas above. using a 3-6kgmedicine balland a wall to

rebound, perform 30 seconds of activity, with 30 seconds restusing the following exercises:· Kneeling overhead wall throw. · Push press to wall.· low to high med ball wood chop.· Scoop from squat to wall.

In gym HIIT Sessions – there are of course many much simpler hIIt workouts that canbe carried out on the Bike, ergo, versa Climber, treadmill etc. Asa general rule, if you are starting to exercise using hIIt, thenfocus on a 1:2 work to rest ratio, and decrease the rest time, orincrease the work time, until you achieve the 1:1 type ratio. hIItis very effective at increasing general fitness, so this is a verysensible natural method of progression. target a 75-85% heartrate figure at your periods of work, and then watch it lower asyou rest between sets.

SummaryhIIt training is a superb tool for anyone who wants to decreasebody fat and sustain that long term. It provides a time efficient,varied and fun opportunity to speed your progress without anyof the negative reactions that lSD type cardio may bring.

If you want to add some science to your training to speedup your gains, please contact me [email protected].

hannah Bryant is a uFe Professional Figure Athlete, lifetimenatural and Manager of Winners2000 torquay, the nationalGym of the year 2012. She alsoworks with over 75 clients as aPersonal trainer and holisticlifestyle Coach and teachesgroup classes to adults andjuniors. She has over 15 yearsof experience in the fitnessindustry and is currently intraining for the uFeProfessional Show in Canadain november.her website can be found at

www.hannahbryant.co.uk,and she is available for online coaching, consultation or trainingCamp packages at her gym in torquay.

CheCK out hAnnAh BRyAnt on the CoveR oF the lAteStheAlth AnD StRenGth MAGAZIne. hAnnAh IS noW WRItInGFoR heAlth AnD StRenGth thRouGhout 2013 AnD 2014.

Since joining the gym my whole outlook onlife is different, I feel amazing, my confidencehas grown and I’m very happy with the way Ilook now. I went from phoning the gymbefore my session to see if it was quiet to nowtraining at 6am! Amy has been amazing and Icouldn’t truly have done it without her.

To contact:[email protected]

SarahFox

Free 7 Day Trial andConsultation available now.

>>>>>>>>>>>>>> Contact [email protected]


Some people talk the talk, some even walk the walk, I try myabsolute best to do both. I push my clients to be at their absolutebest all year round, to be the strongest, fittest, leanest, fastestmost confident and positive, and I see it only right that I do thesame. In my eyes, people (clients) will only want to work with meif they see me practice what I preach! So, whatever I get myclients to do, I need to be able to do. And more!!!how do I make all my guys be at their absolute best? how can Ibe at my absolute best? how do I test myself? this year I wantedto find out, so I decided to enter the Cross-Fit Games.

What are the Cross Fit games?Cross Fit is as the name suggests, Cross training. In simple terms,this means that it mixes all types of fitness. Cross trainingprovides constant new challenges and is great fun; it is how Iwork out with most of my clients.

Cross training done badly however has a large number of risks,including overtraining and burnout. For any client with whom Iwork, rather than just apply the same workouts, I am alwaysconscious of their starting point, their adaptability reserves andmanaging their training months to ensure they have periods oflower intensity work. Without that, their progress first stagnates,then reverses, then they get sick. I have many people contact mewho have taken part in very high intensity internet programs orthese types of training programs, only to end up totallyexhausted.

What is Fitness? Depending on who you ask will depend on the answer you get. Apower lifter defines fitness by lifting the biggest weight, amarathon runner by how fast they complete 26 miles. Crosstraining is attractive for me as it allows me to constantly work atimproving all elements of my training, consistently over acalendar year. I still apply basic Periodisation protocols to mytraining, meaning I will have months where I focus on makingimprovements in some areas whilst simply maintaining others. Ibelieve that unless a type of activity is constantly trained, then it

will waste away, so a“Conjugated” trainingplan is I believe the bestapproach.

Who can benefit fromCross Training? everyone can benefit, anyage, any size. Crosstraining is for the peoplelooking to lose weight, tohave fun, the elderly andjust about anybodywilling to give it a try. Weall need to squat, deadlift, lift loads above our heads in our basicdaily activities, so working those movements in the gym isessential for maintaining or improving your quality of life andinjury prevention. have you ever dropped your keys at the frontdoor whilst holding bags of shopping? I bet you put the bagsdown and picked up the keys, followed by picking up the bag ofshopping. this was you doing a deadlift.

What does Cross Training cover? It covers everything. olympic weight lifting (snatch and the clean& jerk) mastering these lifts improves your deadlift, cleans andpresses. It also covers gymnastics such as handstands, rings,muscle ups, burpees), and metabolic conditioning – cardio (run,swim, cycle, row).

I started Cross training around 7 years ago and I am now a level1 qualified Cross Fit trainer. I apply a number of principles I havelearnt from this theory to the work I do with clients. It isimportant to me that alongside the physical benefits fromworking out, people really enjoy their time at the gym with me,which means challenges, variety and constant progression. I feelthat Cross training provides my clients and myself with thosebenefits. earlier, I told you I entered the toughest fitness competition on

the planet. the CrossFit games. this is a worldwide competitionwhere you measure your fitness against the fittest men andwomen on the planet. the games start with the ‘oPen’. the ‘open’, is open to the whole

world, any person alive can enter. this is done over 5 weeks. eachweek, the open workout is released to the world. From that pointyou have 4 days to complete the workout and submit it. over the5 weeks (5 workouts) you are placed on a leader board for theworld to see. At the end of the 5 weeks the top 48 men and top48 women from your region qualify for the next round.

Cross Training for all aroundstrength, fitness and health.by Luke Simons

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The next 10 months for me are all about getting myabsolute strength up, to increase my chances ofmaking the regionals of the Cross Fits Games.


‘Regionals’. you’re now thinking, oK, regionals, that’s not so bad,top 48 in the south west? try top 48 in europe. our region iseurope! So once you make it to regional’s, win that, then you getinvited to the CrossFit games to compete against the world’s best,and try to win the crown of “Fittest man or woman on the planet”.

So where am I on all this? A very long way away is the answer.however, registering for the games, taking part in the open hasbeen a huge wakeup call and a learning curve. I have learnt somuch already and I’ve only completed 4 of the 5 workouts. WhereI thought I was fit, I’m not, where I thought I was strong, I’m not,but all this has made me realise where I need to take my owntraining to improve to be further up the leader board next year.the next 10 months for me are all about getting my absolutestrength up, to increase my chances of making the regionals of theCross Fits Games.

If you are interested in investing time into making you thebest, fittest, all round athlete in the bay or the planet, thenmake time to come and see me at Winners 2000 (Torquay),try my ExtremeFit class, call me 07525534171, visit mywebsite www.extremepersonaltraining.co.uk [email protected]

Classes with Luke luKe'S extReMe CIRCuItS - tuesday and Wednesday 6.30amxtReMeFIt (CRoSS tRAInInG) - tuesday 7.30amxtReMeFIt (CRoSS tRAInInG Style) - thursday 6.15am

For more information or to book a place to my classes contact meon the above. Find out more about your potential,

come and see me for a freeconsultation and 7 day trial at

Winners 2000. Contact me now [email protected].


My name is Glen Bevan and I am aPersonal trainer at Winners 2000,based at the torquay site. My ownpersonal interest in fitness revolvesaround endurance sports. I startedrunning about 12 yrs ago and aftertaking on the usual races (10K, halfmarathon etc) I got a little bored sostarted looking at different options.

I got into cross country running and fell in love instantly; it tookaway the monotony of simply putting one foot in front of theother that you get with road running. you cannot switch off asyou constantly have to watch your path!

After participating in a lot of the local events I started to lookfurther afield and signed up for the original tough Guy event inWolverhampton (often copied but never equalled)!! After this itwas time to move on to a new challenge so I looked at triathlons!now, I am a strong runner and a strong cyclist but at the time ofentry I could not swim more than 50 metres!!! I figured enteringa triathlon would take me out of my comfort zone and force meto train hard to improve my swimming. I employed the wisdomof a swim coach to perfect my technique and got to work. theidea is to complete my first tri this year and move onto Ironmannext year. the training is tough and very time consuming, youneed commitment, dedication and an understanding wife!!!!

A triathlon is a physical competition involving three disciplines:swimming, cycling and running. these three events arecompleted in succession without breaks.triathlons are endurance activities covering long distances.

triathlon Season generally runs from the springtime April/Maythrough to September so the winter is a good time to keep thetraining going.

there are varying degrees of races you can train for so if you are anewbie and fancy having a go then you might be suited to tryinga sprint triathlon as a taster introduction to tri’s.

Glen Bevan - Personal Trainer>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

here are a few explanations as to all the different types ofraces that you can train for from the beginner to theIronman veterans among you!

Super Sprint Triathlon

> 400m Swim > 10km Bike Ride > 2.5km Run Sprint

Sprint TriathlonSprint triathlons are shorter distance triathlons, this is halfthe distance of a standard / olympic triathlon and lessthan a quarter of the distance of the Ironman! Due to theirshorter distances, sprint triathlons have becomeincreasingly popular and are ideal for beginners.

> 750m Swim > 20 Km Bike Ride > 5 Km Run

The Standard Triathlon / Olympic Triathlon the most common distance

> 1500 Metre Swim > 40 Km Bike Ride > 10 Kilometer Run

Half Ironman (70.3) and Ironman Triathlon the most gruelling of the triathlon distances, this is whatan Ironman consists of. there is a 17 hour time limit inorder to finish an Ironman race.

the half-Ironman is often called a "70.3" because that isthe total number of miles travelled in this race.

> 2.4 Mile Swim > 112 Mile Bike Ride > 26.2 Mile(Marathon) Run


After having my little boy in September last year and myother half leaving for an 8 month deployment with theRoyal Navy I needed a confidence boost. Joining Winners2000 and getting fit with exercise, classes and learningabout diet has boosted my self esteem no end. I can fitback into clothes that I couldn't wear long before gettingpregnant and I can't wait to show off my new figure whenmy partner gets back in a couple of weeks!

Vicky trains with Hannah at Winners 2000Torquay. For more information pleaseemail [email protected] Saunders

Free 7 day trial andconsultation with Glen Bevan,

Winners 2000 Torquay.

>>>>>>>>>>>>>> Contact [email protected]

Together we can make your workouts fun,energising and a challenge every time youcome to the gym. Diet planning and event

preparation available.

Free 7 day trial andconsultation with UFE Figure

Pro Hannah BryantContact me at [email protected],

I’ll answer all your questions about howyou can take control and get into the best

physical and mental shape of your life.

Contact me now, start today


Welcome to Dan Pagett.We’d like to welcome Dan to our newton Abbot team. Dan joined us in January as an apprentice. he iscurrently studying his level 2 and 3 Fitness Instructor Qualifications with exeter College, as well asworking through our in house development program. As with all new starters, our aim is to give themthe tools and skills to successfully work with all of you our members. In recruiting new staff, we follow avery strict set of guidelines and template for those we work with. Mainly we are interested in seeing ahuge passion for what we do along side a very high work ethic and good character. We have very highhopes for Dan, I am sure he will introduce himself to you in the gym the next time you are training.

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

Congratulations to James and Lauren on the birth of theirson Finnley.

He has already visited the Newton gym a few times and I’msure he will be working out here before he’s even startedschool!

Free 7 Day Trial & Consultationwith Dean Turner, Manager,Winners 2000 Newton AbbotPlease contact me at [email protected] tofix a time to discuss what is important to you andhow you are going to set about obtaining it.Please also contact me with any feedback orcomments about the newton Abbot club

Free 7 Day Trial & Consultation withJames Doolan, Personal Trainer,Winners 2000 Newton AbbotI specialise in health and sports improvements,using the Poliquin biosignature system ofaddressing hormonal issues that could be at thecore of the weight loss and energy problems youhave been experiencing.Contact me now, [email protected]


this year newton Abbot’s lose an Inch event was ran by JamesDoolan and emmylou Anderson. there were 16 energetic membersand non members keen to see what this day was all about!everyone arrived from 8.15am to get their measurements done andcomplete their metabolic typing questionnaires. the lose an Inch day involves both a training program and a clean

up phase of nutrition, geared towards rebuilding health, helping tonaturally improve blood sugar levels and also reduce the amount ofirritants in the diet. During the day the trainers make sure that everybody fully

understands how to use the diet information and how it willbenefit them short term and long term in regards to theirindividual health and lifestyle. the ‘fat busting’ workout started at 9am. the high volume training

system involves combining upper and lower body exercises assupersets. this increases the heart rate and production of lactic acidwhich stimulates growth hormone – this is essential for the bodyto burn fat hence a great way to get leaner! WIthout hours ofcardio or starving yourself!

our participants had their protein shakes and appropriate foodswith them or were able to purchase the necessary snacks or mealfrom the leisure lounge.the lose an Inch day is a great way to meet other members of the

gym that you may never normally get the chance to talk to. Plusthe participants could ask James and emmylou lots of questionsthroughout the day.

We have had great feedback and some amazing results so far –some of you losing up to 2 inches on your waist! Well done! the participants were asked what they most enjoyed about the day- here are a few of their comments...

‘The advice and help from the trainers’

‘The instructors explained the exercises well and the reasonsbehind what we were doing and the diet plans – I learnt a lot’

‘Inspiration from being in a group and the trainers beingencouraging not too pushy’

‘Great opportunity to interact with the personal trainers’

For more information about the next lose an Inch day please [email protected] or [email protected]

Lose an Inch - 9th February 2013>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


To all our existing members...

Help out a friend by giving them “the gym bug”and you save £££s on your membership

at Winners 2000.

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

For every person you bring to the club, wewill give you your next months membership

absolutely free.

If they aren’t sure, then we can give them a

FrEE TrIAL PErIOD,so they get to see just how friendly and how

much fun working out at Winners 2000 is.

They can also use all the group classes at allthe clubs.

Its easy to do, just ask any Trainer for a form,and we will get them into the gym now.

Or email your site manager:

Paignton – [email protected] – [email protected]

newton Abbot – [email protected]


Winning - Dan Faulkner& Vicky Preston

Turn over to see what vicky has to say...

Dan has been working with James Doolan for a number of months,he has a very good work ethic and always gives 100%. Each andevery exercise is top class and his nutrition is spot on. Here are theresults which paid off for Dan for his holiday to the States.

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

Here's what Dan had to say:With massive help and support from James I have managed to achieve a leanphysique and a good overall body fat percentage. My next goal now is tokeep the fat stripped off as I put on lean mass. to do this, James is creatingme a new diet in which we are introducing 'carb cycling' through the week and a new training plan.

James has given me continuous motivation at the gym, he is very dedicated to every client he works with. oneof my latest workouts included overhead squats. I am now lifting 60kg which is a big achievement for me. I aimto build a bigger frame then maintain it with hard work and good nutrition. I would definitely recommendJames as a trainer to anyone, any age or ability.


vicky is always a pleasure to work with, hercontinuous drive, motivation and work ethic hasallowed her to surpass many of her goals in the gymand she now feels better than ever. Her energy levelsand strength have improved dramatically, as has hernatural hormone balance. Her consistent hard workand the attention to detail she puts into every rep orevery set is a real inspiration to me, it is how Iencourage everyone to work out. Look out for herachieving even more of her future goals and targets;I know she already has some in mind.

For more information about training with me please email [email protected]

Here's what Vicky had to say:James is an amazing trainer. he has created me a few different personal diet plans to help me achieve my goals.As an example, here is what I eat on a standard day:I start the day at 5.30am after a good quality nights sleep with 2 hard boiled eggs. I then train for an hourbefore work, so I have a protein shake post workout. My diet rotates each day, but on this day I eat natural Greek yoghurt with berries and cinnamon for breakfast,

then chicken and green veg or salads throughout the day. I then have steak, fish or venison in the evenings.James insists on the variation so I don’t get bored and also to reduce my chances of developing any intoleranceto certain foods. I also take high strength omega 3 fish oil to keep my skin and joints healthy.James' knowledge is endless and the training programs he sets me are always challenging but fun. he has

given me constant motivation over the two years I've trained with him and there has never been a dullmoment. In addition to the private work we do, his circuit training sessions are tough and leave every muscle inyour body aching!! no pain, no gain! My body has definitely got a lot leaner and stronger through workingwith James because of his knowledge, motivation and creativity with his workouts!


25/01/2013 was the day that changed my life; on this dayI met a Personal Trainer called James Oswald.

At 65 years of age,recently retired andhaving spent the last40 years sitting at adesk, inactive withmy weight soaring tonearly 100 kilos, Ineeded to take backcontrol of my life andget back into shape. Isay get back,however the last timemy body had seen any physical activity was way back in mycollege days.Following a health and medical history check, James discussed

with me my personal goals and immediately started to puttogether a plan of action including dietary and nutritional needs,week by week working alongside explaining the relevance of andintroducing a series of exercise programs enabling me to worktowards achieving my goals. throughout the following weeks,James has shown incredible patience, he has been encouragingand supportive guiding me through difficulties experienced andproviding regular praise and feedback thus boosting my moral.

Just eight weeks later my weight is down to 86 kilos, My Fatpercentage has dropped from 29.5% to 24.8% and metabolic agehas come down from 72 down to 55. each week I leave the gymfeeling good and eager to return to start the next session. noneof this would have been possible without James oswald, Jameshas a fantastic sense of humour and is not just any Personaltrainer and Fitness coach; he is a ‘Winners Pt’, the Winners beinganyone whom, like myself have been fortunate to have hadJames as their coach.

As with all good plans, ones goals change as achievements arereached; as a result I hope to continue to have James workingwith me helping me meet new challenges and goals.

Roger A. Browning

Free 7 day trial and consultation available now.Contact me at [email protected]

AccountsEtceteraLimitedBookkeeping, VAT, PAYE, C IS, Tax Returns

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Accounts Etcetera offers a flexible

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w w w . a c c o u n t s e t c e t e r a . c o . u k

The Wizardry of Oz - TheDay that changed my Life>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


My 12 week show prep this year flew by and it really has felttotally different to my two previous shows. My goal, as always,has been to maintain good energy, health and not beconsumed by the process and lose the enjoyment in the otherimportant areas of my life. I know that for my body, one areathat is really important is keeping my cortisol levels as low aspossible, to avoid excess fat storage. that means I work as hardat resting and recovering as I do in the gym. It may sound odd,but for a lot of us, switching off and recovering is much harderthan you think.

It’s been a really rewarding and successful journey. each week Ihave been getting leaner as I planned and also been able tomaintain my full commitment to my clients and work. that wasreally important to me; I didn’t want to miss out on that. I haveworked my full schedule right up to show day with my clientsstill getting awesome results. that’s been the best part of thisfor me. I started my 12 week plan with 3 resistance days and 3 cardio

days, accompanied by a fasting diet that started to burn the fatstraight away! I was already 8 lbs leaner in the first few weeksbut this is where I left the scales behind! Since that day I haven’tused the scales and just taken pictures on a weekly basis tomonitor my progress. towards the final weeks I have traineddouble days but this has been easy to fit in.

I haven’t used any long Slow Duration type cardio (lSD) toburn fat, I have used upper and lower body workouts as well asa sled workout to keep me getting leaner without the negativehormonal effects of excess cardio that a number of peopleexperience using that style of pre contest routine. this reallyhighlights to me how hours spent on treadmills and cardio kitaren’t the best choice if getting lean and staying lean are yourgoal. I find that it is a very long and slow hack and leaves youdrained of energy, weak and depressed. I feel great after mysled workouts!

having gained moremuscle over the pastyear I am excited toshare with you thedifference betweenthe first year Icompeted withnabba and this year.I have been aimingfor a fuller physiqueand my ultimategoal is to become a‘Bikini professional’.I’m already looking forward to competing again in the winter inanother Bikini competition.

My clients have enjoyed following me and seeing me trainingduring my show prep. It has been great that we can all bounceoff each other and share our awesome results. they know thatalthough I have my own goals and commitments, their goalsare just as important to me. their hard work inspires me towork harder and I hope my competitions inspire them to pushtowards their goals.

emmylou

My 2013 Show Preparationby Emmylou Anderson - nAbbA: May 2013

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Weights are the way forward ladies!! I will continueto educate you on the “how and why” aspects ofresistance training, and prove to you how this is afar better approach for you all in the long run toachieve and maintain a healthy and lean body.

Emmylou placed 2nd in the Toned Figure categoryof the nAbbA Exeter show.Emmy was given aninvitation to the britishFinals later this year.

Do you want help withyour training goals?

Free 30 minuteconsultation withEmmylou Anderson.

Contact me via email [email protected] can arrange to meet and talk through yourgoals, the things that matter to you, and what youcan do to make them a reality. #nolimits

Winning>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


the Journey to my first Figure show has probably been the mostchallenging of all my fitness contests and challenges. the disciplineand commitment that needs to be maintained as you progressthrough the 12 or 16 weeks final show preparation is tough to saythe least. Food has to be weighed and calculated, your life has torevolve around training, eating and resting. And work too if you can

fit that in! It really tests your personal management, and it reallyneeds the support of the people around you, as they can be a realhelp, or not as the case can be!!! I’d advise anyone getting involvedin contest preparation to first make sure their nearest and dearestare on board and ready to ride the roller coaster with them!With the training comes a mind set that you gradually realize has

to be the most important part of getting to that final place, thestage. Getting up to train twice a day when you are tired and dietingis hard and you have to constantly remind yourself why you aredoing this and make sure your goals are very clear in your mind atall times.taking the photos every week gives you a guide of your progress

and makes you want to keep pushing forward, to see that bit moredevelopment each week. Although sometimes seeing your glutes oryour thighs and realizing how out of shape they are can be a bitdistressing, it is an important part of motivating yourself andgaining control. trying to stay positive about everything, reduce the amount of

external stresses and distractions as much as you sensibly can, that’swould be my advice to anyone thinking about a show. taking fromthat the support that you get from your coach, your family andfriends, and making it clear to everyone that, actually, you might bea bit difficult to be around sometimes! I have been lucky and had massive support and encouragementfrom my family, friends and clients all of the way.

My reasons for taking on this challenge where obviously mainlyaround my personal feelings about my body and how I wouldideally like it to be. I wanted to find out about just how far I couldgo, how hard I could work, how strong I could keep my focus when Iset my mind to something. I have had to ask myself, can I stand on stage and be proud of

myself and what I’ve achieved? I am just about there now, and Ireally think I will be able to do that. At 50 years old realistically I’mnot going to expect to be the best up there, but I will have given itMy best, I will look the best I can be and that’s what I wanted to do.I want to inspire my daughters, my family, clients and friends. Aspart of my career I hope that I can teach people that they can dowhatever they want to do; that the only limits are those you imposeon yourself. you just have to work hard and believe in yourself. I have many clients who have come to me with different goals and

we have worked together to shift body fat, get fit, run races, all withtheir determination and dedication coming foremost. I wanted toshow that I appreciate that effort and that I wanted to work as hardand put that time in as well. this is achievable, it is science, do it right and it works. Stay natural

and healthy, look great and feel good about yourself. Age doesn’tmatter, it’s just about you, your commitment and your strength.

louise

Celebrating my 50th in Style...With my first ever Figure Competitionby Louise Welsh - nAbbA: May 2013

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Louise placed 1st in theTrained Figure Categoryof the nAbbA South WestShow. This was Louise'sfirst ever contest, whichshe committed to by wayof celebrating turning 50.She completed herpreparation inside 12weeks, totally naturally,whilst carrying out herregular day to day responsibilities, and dealing withall the ups and downs that go with being a grandmother. Louise has been invited to compete in thebritish Final later this year.

FREE 30 MINUTE CONSULTATION WITH "SUPERGRAN" If you want my help with your own training and healthgoals, please contact me at [email protected] am happy to offer anyone a free 30 minuteconsultation to discuss ways of helping you "get whatyou want". Remember, nothInG IS IMPoSSIBle

Winning>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

"team Winners, left to right louise Welsh, hannah Bryant(uFe Figure Professional), emmylou Anderson.


What Rod had to say...All my life I have been a mountain climber and retirement meant Icould devote all my time to the hills, especially the himalayas.however, seven years ago, high up on a peak in nepal, somemalformed blood vessels in my spinal cord started to bleed,damaging the nerves so that, two operations later, I can stand butnot walk without crutches. of course, being suddenly inactive, I alsostarted putting on weight - four stone, in fact!Fortunately, my physiotherapist suggested I ask my GP to refer me

to the special rehabilitation program provided by Winners 2000 and Iplaced myself in the capable charge of emmylou at the torquay gym.the first step was a careful assessment of my capabilities and needs.In my case this meant not only losing weight but building up muscleswhich had wasted through lack of use. She introduced me to a seriesof appropriate exercises and apparatus and gave valuable advice ondieting. the program was ten weeks long but, so effective was it, thatI became a member and decided to come along for the foreseeablefuture. I am now three stone lighter (one more to go!), generallyfitter, and, most important, able to walk further between rests.I should also add that our little group of ten or a dozen, all with

similar problems, though from different causes, meet twice a week inwhat have become social occasions where groans of effort arepunctuated by howls of laughter. (In any group there's always onejoker and ours is no different!)I shall never climb a mountain again but I have no doubt my life is

richer for becoming a Winner 2012.

What Denise had to say...Since having a heart attack 4 years ago I have undertaken regularexercise.I have been on two courses through the nhS, at Clennon valley and

Barton Medical Practice. When I finished at Barton I wasrecommended to Winner's and a course supervised by emmyAnderson. this has proved to be so beneficial and enjoyable and Icould not wish for a more friendly and helpful group

GP Refferal at Winners 2000 Torquay Mondays & Wednesdays at 12noon with Emmylou Anderson

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Training with Emmylou has given me the belief thatI can have the body I have always wanted even afterhaving two children, my most recent being only5months old. Over the last two months I have lost astone in weight and reduced my body fatsignificantly. This has been achieved by strictlyfollowing Emmylou’s advice on diet and trainingprograms. Having the added benefit of a weeklysession with her not only keeps me motivated butphysically pushes me to my limits on things I wouldnever think were possible! I am thrilledwith my results so far and can’t wait to seewhat the next two months will bring me.Winning... Rachel Dobson-Hill


In December 2012 talk had beencirculating through the gym of ahuge obstacle race coming toexeter in March, seeing this as agreat opportunity to motivatemy training through the festiveseason and the start of the newyear I decided to compete in theteam event.

So began operation Rock SolidRace. It began with assembling a team. tom Brazier, AnthonyCampbell and Carl Williams who are all keen exercisers and havetasted obstacle racing before. these guys have greatcardiovascular and muscular endurance, which meant I had toget training hard and fast otherwise I’d be left stuck in the mud.Combining strength training, cross fit, circuit classes, 10km runsup haldon Forest and a few intense workouts designed by ‘evil’emmy we knew we were more than ready to have a go.We knew we had to face sheep dips filled with ice, crawl

through waist deep mud and climb ten foot walls but what we

were not prepared for the elements. like usual the Great Britishweather caught us off guard. heavy rain had flooded all theswamps, rivers were swollen and even the registration was kneedeep mud. When the cannon firedwe were off, within the first 500mwe were the leaders of our wave.team Winners was relentless, wedispatched each obstacle with easeand overtook hundreds who hadleft in previous waves. At the finish line, though utterly

exhausted and spent it was difficultnot to smile knowing what we hadovercome, that all the hard workand nailing ourselves each sessionat the gym had paid off. It was clearwe had completed the race in arespectable time but had to waitfor the electronic timing scores ofeach wave to be processed till we

knew our overall position. An email came through later thatevening stating we had won the 10km team event, we hadfinished 34th, 35th and 36th out of 850 participants with thefastest team average of the day.entry fee for the Rock Solid Race was around £50 each, but the

motivation it puts into training and the fun you get fromparticipating on the day was invaluable. It is for this reason thatI know team Winners will be back again next year to retain thetitle and why I couldn’t recommend signing up and challengingyourself more.

If you would like advice on how to improve your fitnesslevels or would like some assistance when prepping for anupcoming event, feel free to chat anytime in the gym oremail me at [email protected].

Rock Solid>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

At the finish line, though utterly exhausted andspent it was difficult not to smile knowing what wehad overcome.


As you may or may not be aware Irecently competed in the WBFFDenmark Show held inCopenhagen on April 6th andhad been preparing for this sinceJanuary 7th.

In 12 weeks I managed to gofrom 10.7% body fat to 4.5% atits lowest whilst increasing mylean muscle mass by 1.5kg overthe whole 12 week period. notbad for a 35 year old with no large intestine.

I stopped doing cardio sessions on week 5 as my body fat wasalready at 6% and I needed to slow down my metabolism. Inessence I controlled my body composition through periodisationof training and smart nutritional strategies, which allowed mybody to do the hard work for me, without the need for hours ofpointless cardio.

If you’re interested in learning the exact process I went throughfrom planning my training, nutritional and supplement strategiesall the way to stepping on stage in Copenhagen 3 months laterand everything in between then please join me at Winners 2000newton Abbot for evenings on;

Weight Loss Made Easy, Saturday 29th June, 5:30pm,Newton Abbot.Natural Training for Hypertrophy, Saturday 20th July,5:30pm, Newton Abbot.

the cost for each seminar is £10. Please book early to avoiddisappointment as we have a limited number of spaces available.

If you’d like to know how the show went then please read myfinal blog below or visit www.coverfitness.co.uk/blogMany thanks for reading and I look forward to seeing you at myseminar and sharing with you everything that I put into thisprocess.

to read the complete article, go online towww.winners2000.co.uk

WBFF Denmark 2013 – ConclusionWell it’s nearly a week now since the show in Copenhagen, timehas flown by, the dust has settled, the cakes have been eaten, thepictures collected and I wish I could say the tan has gone but it isstill stubbornly sticking around in annoying places!

How Did I Do?Well unfortunately I didn’t place in the top 10 but although youcan never escape a slight tinge of disappointment when yournumber is not called out, I can honestly say I was just really happyto be there, with my friends, in my best shape ever.I have had so much great feedback and support from everyonealong the way and over the show weekend, realising that I hadinspired many through my journey via honest blogs and progresspictures meant more to me than a top 10 finish.

there were 30 guys competing in my category Fitness Model andeach and everyone was in great shape. the atmosphere backstagewas the friendliest I’ve experienced and everyone helped eachother out with either a few rice cakes or sweets before pumpingup.

Feedbackthe feedback on my outing to the stage has been as follows:Condition of legs – In some shots they look great but photos onlycapture a small moment of the whole stage presentation. In thelast few weeks running up to the show I knew my lower body wasway behind the level of conditioning of my upper body. I think mylegs react badly to stress and excessive volume, shorter higherintensity sessions will be my new focus on leg days.

I also trained legs on the Monday before the show which meantthey could have been still slightly swollen come the weekend.Flying the day before the show may have caused them to holdmore water as well.

Stage PresentationWhile I can confidently hit my poses they did lack in variation andI have a habit of walking to spots on the stage with my headdown and then posing, I need more practice and coaching withthis in order for me to give off a more confident ‘I own the stage’feel. I’ll definitely be hitting a few workshops over the next few

Physique Show Preparation theNatural Wayby Adam Stansbury

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months to work on this.tan – Although I had a very dark tan, it looked blotchy in places

due to only having one coat and being very pale underneath.next time I will build this up over a few days to give me a darkersmoother coloration, washing off the excess to give a morenatural colour.

SizeI have always known from past experience I need to be bigger toreally compete for the top 2 places. I don’t have a problemgetting into condition so over the next 4 months I will be workingon putting on as much lean muscle as I can whilst maintaining abody fat % of 8-10%, another 2-4kg would be perfect.

Final Progress PicturesSo here we have it! the final picture of the transformation puzzle,the shot that all the hard work led up to and which puts thefinishing touch to my 4th and most successful show prep.

ThoughtsWhen I walked on stage at the end for the awards ceremony, myfriend Ross and lead vocalist for #teamStansbury yelled out..’Welove you Adam’, at that point I knew that getting to hang out withmy friends sat in the crowd and spend quality time with thepeople I’d missed over the last 3 months was all that reallymattered to me.

Preparing for a show is an extremely rewarding experience notjust from a physical transformation point of view but it alsomakes you very aware of the spiritual and social connection thatfood has through many elements of your life, it makes youappreciate not just food itself but the relationships that are mostimportant in your life, that food enhances and connects you to.

In a nutshell it makes you grateful and gives you newperspective that is easy to lose during ‘normal’ life.I would definitely travel with friends again to a foreign city totake part in a show, it really made for a more rich and enjoyableexperience, being able to wander around Copenhagen thefollowing day chilling, shopping and eating was an awesomeway to finish off the journey and really gave me a feeling ofhaving freedom again.What’s next? They think its all over...

...Well they couldn’t be more wrong, this is just the beginningespecially when this week it has been announced by the WBFFthat the new home of their european Championships is going tobe non other than london and the o2 arena this november, soover the next 4 months I will concentrate on adding some qualitymuscle to my frame and look to start leaning up aroundSeptember time, so look out for all my new blogs starting verysoon, following first my 4 monthjourney in search of moremuscle, which will be involvingsome new and interestingcharacters along the way, sostay tuned. the blogs will becunningly named... WBFF London 2013!#teamStansbury here we come !

Have you got questions about how you

can get the results you want right now?

“An Evening with Adam Stansbury”Whatever you want for your body, we have anevening presentation that’s perfect for you; to

answer all your questions and set you on the path toachieving the body and health you always wanted.

Weight Loss Made EasySaturday 29th June, 5:30pm, newton Abbot.

natural Training for HypertrophySaturday 20th July, 5:30pm, newton Abbot.

tickets cost £10 per seminar and are available from thereception in newton Abbot, available to members only.

Refreshments available on the night. For more information please contact

[email protected].


We had a great number of new competitors this year afterintroducing the new categories to our annual Serious Fit gymchallenge. our new “First step to Serious Fit” and masterscategory now means there really is even more reason for youto take part and test yourself.

Serious fit is a great way to measure your fitness andprogress annually with the goal of improving each year.there is a slight competitive edge but there is a very laidback atmosphere and all the competitors have a great timesocializing whilst the event is taking place.

If you are up for the challenge and would like some variationin your workouts, speak to an instructor to find out about ournext event.

Serious Fit -Newton Abbot>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Lisa Oliver won the Serious Fit Ladies and Ladies Mastercategory with a time of 8.49 and her Husband brianOliver won the Mens Master category with a time of 8.54.

James Kelly Won the Mens Serious Fit on his first everrun through of the course with a time of 8.30.

Our First Step Mens and Ladies winners were bob Coles with a time of 5.33 and vicky Knapman with a time of 4.55.

Well done to everyone who took part and we look forward to seeing you plus many more members next time!


A warm welcome to the Paignton section of the Winningtimes. here you can find out whats going on at the PaigntonClub, meet thetrainers andget all thelatest news.

I am sure bynow you areall aware weare open from6am. It isgreat to see so many members here early on, before work,really starting their day the right way. We get a number ofpeople tell us that they are more productive at work, havebetter energy and sleep much better by getting up to trainfirst thing. now we have the weather for it, you can also getsome work done outside. We hope to start work on theoutdoor development very soon.

I wanted to say a big well done to all those Paigntonmembers who took part in the lose an Inch day we ran lastmonth. We had some really huge successes, with peoplelearning a tonne on the day that helped them to make thesimple changes to their diet and exercise programs thatpushed their bodies into a fat burning, not fat storing mode.there is so much mis-information about how to lose fat andprevent the body from storing it, no wonder people struggleat times. What you want, is a situation where your body usesfat for fuel, you can elevate your metabolic rate, and becomeinsulin sensitive not insulin resistant. our lose an Inch Dayreally is about teaching you and your body just how to dothat. We have plans to run this again at the end of the year.

Paignton Team updateWe are lucky in Paignton to have some very established andfamilar faces within the team, but within the past few monthswe have had some changes so I thought it would be a goodidea to do some introductions and also some thank you’s.

Team Winners First MarineFirst of all, congratulations to Rob hughes, who was part ofour team here. Rob had always had the career goal to becomea Marine and is right now half way through his basic training.

new Arrival on the way!!!As I am sure you are all aware from the increasingly big bump,Sarah is expecting very soon, she is now on maternity leaveand we wish her all the best. She will be a great Mum. Sarah isnot only a trainer at our Paignton club but also our residentZumba, Pump and Aerobics Instructor. Sarah hopes to returnto work pretty quickly after the birth of her little one andduring her pregnency leave, leanne will be covering herclasses.

We would like to welcome both Gary hodge and Jackoutterside to the Paignton team, we have high hopes forthese two and hope you all have the opportunity to meetthem soon. Both Jack and Gary were Winners 2000 membersso might look familiar to you all, both want to pursue a careerin Fitness and we feel that will be a real asset to us and ourmembers.

Torbay Half Marathon and regatta 10k Fun runAre you looking for a challenge this summer? Something youhave never done before, an extra reason and MotIvAtIon totrain hard and enjoy the process?

every year we have a number of members who take part inthe torbay half Marathonand/or the torbay Regatta10k Road Race. you donthave to be an experiencedrunner, you dont have to have done this before, you just needto want to take part, we will help you with the rest. to increase your drive, to make it even more special, we

alway ask members to gain sponsorship for a local charity, thisyear is no different. As you may have seen around the gym, wehave partnered with luke tillen of the torbay hotels helpersnetwork (thhn) who provide funding and great trips forfamilies faced with the loss of a loved one through a terminalillness. All the money you raise by taking part in these eventswill go directly to this charity, and enable someone to grab aspecial memory with thier family before they pass away.

If you are interested, just speak to one of the team. We canprovide you with the sponsor form, a file to upload to yourFacebook page, and a training plan to follow to build up yourdistances before race day. you can even join in with theRunning Clubs we have at each gym.

Jon ellery Paignton Site Manager

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

This is your chance to be aMemory Maker


THIS YEAr WInnErS 2000 ArE ASKIng YOu TO CHALLEngE YOurSELF FOr CHArITY Our CHOSEn CHArITY IS THE TOrbAY HOLIDAY HELPErS nETWOrK (THHn)

thhn offers FRee action packed holidays to families who have seriously ill children, families who are bereaved – having lost achild or parent and to families who have a terminally ill parent.

IF YOu CHOOSE TO run EITHEr OF THESE EvEnTS FOr Our CHArITY WE WILL SuPPOrT YOu WITH SPECIFICTrAInIng PrOgrAMS AS WELL AS runnIng & nuTrITIOn ADvICE

In the last few years we have had many of our staff and members participate in these events. Both the half & 10K provide agreat atmosphere and team spirit among the

Winners teams from all 3 clubs.

on the 23rd February 2013 Winners 2000 in Paignton were hosts totheir first 'lose an Inch' event. With a lot of interest from membersand non members a like, we had maximum attendance of 26participants. the day started bright and early at 8.30 with a meet and greet.

this was swiftly followed by the lose an Inch team taking somebody measurements so that each participant had a starting pointand a goal to reach.the detailed exercise program began at 9am and required the

participants to complete four different supersets (eight exercises intotal) with the main focus being the tempo of the movementrather than the weight. this proved tricky for some to start with but

with a little help from the staff atPaignton it didn't take long to grasp. At 11am the participants took a

short break which also included theconsumption of a protein shake andthen it was back to work for anotherhour. We repeated the same process

as before but with slightly longer tempos, this meant theparticipants were starting to feel their muscles working prettyhard! As arms and legs started to tremble it was time to break for lunch,

much to the excitement and relief to some of the participants. Wegathered everyone into the studio to allow them to tuck into theirchicken salads, during which time a Q&A session was taken placewith our trainers (Jon, tristan, louise and tom). this gaveparticipants the opportunity to ask questions regarding the two

week nutrition plan, the training method or discuss any othergeneral queries. Soon lunch was over and we had one final session to complete.

now participants were refuelled and more focused from the Q&Athe day ended with some great individual improvements inadapting to tempo and the training method itself. Feedback from the members was extremely positive and genuine.

Although there were a few achy legs the next day everyoneseemed to respond really well to the style of training and mostimportantly thoroughly enjoyed the day. Due to its success we are looking to run this event again later on inthe year. We will keep you posted!

If you would like more information about anything in thisarticle please email [email protected]

“Just wanted to say a BIG THANK YOU for all your advice and supportover the last two weeks” – Angela Kay“Have been a little sore over the weekend, but good excuse for longsoaks in the bath!” – trudie Blackburn

Lose an inch Paignton>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

To get involved please contact:PAIGnton – [email protected] toRQuAy – [email protected]

neWton ABBot – [email protected]


As a studio instructor teaching on average eight cardiovascularclasses a week, plus regular weight training sessions, I wouldconsider myself to be a fit and healthy individual. When I fell pregnant I was really surprised by how much it

affected my body and my workouts. this was mainly due to myenergy levels and the constant feeling of nausea. once I camethrough 14 weeks I started to feel much more like my old selfagain, even if I didn’t look it! I now had a small but noticeablebump and my energy levels were slowly creeping back and the‘glow’ you always hear so much about seemed to be appearing(or so I was told)!

As teaching studio classes is my main job I knew that mycardiovascular fitness throughout my pregnancy would becovered however, I knew I had to consider the following factors; the first was my heart Rate (hR). having worn a hR monitorwhile teaching I knew my classes provided an interval trainingeffect meaning that sometimes it accelerated above 80% effort.When pregnant it is important that your hR does not exceed140 beats per minute for any longer than one minute in total.this is due to increased cardiac output and fatigue.

It is also really important that core body temperature is keptstable. you don’t want to be sweating too much; this could be asign that you are overdoing it. When you are pregnant your corebody temperature will increase naturally due to metabolismand hormone changes, elevating it too much could have seriousconsequences in terms of foetal health. Because of this I madesure I wore loose fitting clothing, had the air con on and drankplenty of water.now I am entering my third trimester I have noticed even

more changes. In recent weeks I have become more aware ofhow my balance and co-ordination has changed. I often findmyself tripping over my own feet (not great when teachingZumba!) and have noticed that my centre of gravity has shifteda lot due to the weight of my baby bump.

to help manage these two issues I have been working tostrengthen my back muscles in order to support my posture anddecrease lower back aches and pains brought on by the weightof both baby and an increase in breast size. I have also beenworking to adjust my weight placement. Simple tasks such asgoing up and down stairs can really help you notice how todistribute your newly added weight.

I have devised a short total body workout that is suitable forpreparing for childbirth.

Pregnancy Workout AIM: to help improve body posture and alignment whilestrengthening and maintaining the muscles and ligaments youwill need during pregnancy and labour. Perform 3 sets of 10-15 reps of each exercise. Keep themovements slow and controlled. Sitting down (rather thanstanding) where possible will help to reduce the risk of bloodpooling in the legs.

The Gym is a Great Place to bePregnant by Sarah Harris

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• Lat Pulldown - As long asyou have stable bloodpressure the lat pulldown isperfectly safe to use. If youhave been told by your GP ormidwife that your BP is raisedopt for a seated row instead.

• rear Delt Flys (Keiser) - Aperfect exercise for helping todraw back your shouldersopposing the weight of yourbaby bump and increasingchest. the Keiser allows you tostand or sit (on a swiss ball)and gives a smooth motion.

• Shoulder Lateral raises -Standing or seated thisexercise allows you to keeptoned and shapely shoulders.Make sure the weights staybelow shoulder height.

• box Squat - A box squatallows you to perform a squatsafely, just in case balance hasbeen affected. It is also a greatfunctional exercise and onethat will benefit you duringlabour. Just make sure yourbox is not too low.

• glute bridge with PelvicFloor Contraction - Anotherexercise perfect for labourpreparation. the glutesqueeze will help duringpushing contractions and thepelvic floor engagement forafter baby has arrived to geteverything back to normal.

Things to consider:1. once you have entered your second trimester it isimportant to avoid lying flat on your back for longperiods and to not take any position that leaves yourabdomen vulnerable to falling weight(s). 2. Keep the weight and repetitions realistic. Rule ofthumb is that you keep repetitions in the range of 10-15per set and decrease from your pre-pregnancy liftingweight. lifting too heavy may leave ligamentssusceptible to injury due to the hormone Relaxin whichloosens connective tissues. 3. Keep your movements slow and controlled. not onlywill this help provide a safe and effective workout forthe muscle(s) but will also prevent any dizziness orchange in blood pressure. 4. Keep workouts under an hour in length. An hourshould be plenty of time to work all the appropriatemuscle groups and complete a little cardio.

WArnIng: Although we can gain huge benefits byexercising while pregnant, certain guidelines MuSt befollowed to insure the safety of both mum and baby. It isessential that your GP and midwife are aware of anyphysical activity you are doing and that any changes toyour health or baby’s is taken into consideration.everyone is different and the pregnancy will effect youin different ways, if the exercises I have mentioned don'tfeel quite right or cause any discomfort please speak tome for an alternative. For more information about exercising duringpregnancy or to get a program please [email protected] (before 12th June!) or speakto your trainer.

benefits to exercise during pregnancy:• More stamina during labour • Stronger & more efficient labour• Better blood circulation • Better sleep patterns• Reduced back pain due to stronger muscles• Minimised constipation • Increased energy levels • Feelings of wellbeing and happiness • enhanced body image • enhanced post natal recovery


I first met Steve around 2 years ago in the gym and haveworked with him ever since. Steve is one of those guys that nomatter what you throw at him he will just get on with it andgive nothing but 110% effort. Steve has been through an incredible transformation in terms

of his health and fitness. looking back I think the biggestreason for his progress was that we were able to define a goal,and create strong enough reasons for him to consistently followthe new habits and healthy choices we had talked about. Initially, aged 56, Steve wanted to obtain the best physique

and health he had ever had, which he did very quickly, with alot of hard work and consistentcy. Following that, he wanted anew target, something else to aim for, so he decided to choosea Fitness Competition. he enered the Miami ProChampionships, in the over 50 section. the training program for this contest included techniques such

as interval training, total body circuits, prowler and sled work,

as well as a diet using carb cycling techniques. I am not anadvocate of endless hours of cardio training to reduce bodyfat,it really isn’t condusive to staying lean long term, in fact itencourages your body to break down muscle tissue and use fuelat a slower rate.

below are the variables used throughout his trainingleading up to the show!

· Maintained heavy lifting thoughout· 4 week Cycle Changes· Interval training

· Metabolic Workouts/Finishers· Carb Cycling

Sticking to the diet was no problem for Steveas the dedication that he put in was endless.no one could fault him at all. When asession was booked he was there warming

up ready to go. to see someone so motivatedwas really energising and motivating for me. Itell all the people I work with that “age isn’t a

barrier, your vision is the only limit”. Since making his show debut, Steve now

has the bug to do more shows. Workingtowards his next show we are now going tofocus on hypertrophy (adding moremuscle), with the main aim of focusing onhis lower body and bringing in his waistline.

Congraulations to Steve, he is a realinspiration. For more informationcontact [email protected].

Steve Wood - 3rd Place Miami ProChampionships St Albans 2013>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


LOng TErM SuSTAInAbLE WEIgHT LOSS,WITH gOOD HEALTH AnD gOOD EnErgY,IS A SCIEnCE.

I have the answers to your weight lossquestions.

Contact me now for a 7 day trial and FrEECOnSuLTATIOn.

I provide my clients with sensible, safe andsustainable diet programs that fit in withtheir day to day and family lifes. Plus anexercise program that makes the most out ofthe time you have available.

Contact me today, start [email protected]

The answers to weight loss aren’t found in starvation diets,hours of cardio or from a pill.>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

...I’ll help you obtain those goals naturally, and teach you how to sustain that progress long term.Contact me now to [email protected].

Whether your goals are to improve your appearance,health, strength or to lose weight...


If there is an excuse for avoiding exercise then I’ve used it. I know thebenefits and I want them however, my lack of determination hasprevented any major results in recent years. Until I contacted Dave! In September I had an initial meeting with Dave at the Gym. I don’t dogyms and I told him so however he convinced me that this could work. Ihave to admit that I knew that this might be a challenge for me and forhim – my attitude needed a serious u-turn!

Dave has written a nutrition and exercise plan which works perfectly well for my busy lifestyle, he has kept in touchthroughout with much needed encouragement and most significantly has ‘begun’ to change my attitude to the gym so that Inow appreciate the difference that this can make to my health and physique.

The gym sessions are the significant change for me as I would always give up way too soon and now realise, due to Dave’smotivation, that I can push myself further than I thought I was capable of.

12 weeks on I have lost 27lbs, am beginning to see my waistline return having lost a surprising number of inches all over andhave so much more energy. I can’t believe how quickly these changes have happened considering I had achieved very little onmy own. I recommend to anyone wanting to actually achieve their goals to speak to Dave Fuge. It has been the best decision Ihave made in a long time and I look forward to achieving future goals I set with Dave once my current goal is realised.

For information about training with Dave please email [email protected] visit www.corephysique.co.uk

Winning... Catherine Willcocks

I have been attending Sarah’s Zumba classes at Winners gym sinceJanuary 2012. I wanted to take up an activity to further help with myweight loss after I had already lost four stone. I was swimming regularlybut decided Zumba sounded fun and that I may enjoy it. Sarah wasrecommended to me so I decided to give it a go. Although really dauntingI stuck at it even though I have no coordination and felt really selfconscious. Over the months I lost a further two stone and gained more

confidence. Sarah and the members are really friendly which means I love going to the classes on a Saturday and Wednesday. Inow recommend Sarah’s classes to anyone who asks how I have shed my weight and kept it off. Sarah is really motivating andmakes you feel at ease.To find out more information about Zumba or any of our other studio classes pleaseemail [email protected]

Winning... Charlotte Rossetti

Free Consultation and 7 day Trial withDave Fuge at Winners 2000, PaigntonThe results you can see in this Winning Time are just some of the people I am working withevery day. I know just how frustrating it is for people who cannot seem to lose weight, orwho are stuck in a rut, unhappy with how they look and feel. Contact me now, come andsee me for a FrEE COnSuLTATIOn and you can be the next person to experience just howgood it feels to be in shape and living with energy every day.


Pilates in PaigntonDue to high demand and massive success we have added an additional Pilatesclass on a Wednesday evening at 7pm.Zoe’s Pilates classes are suitable for all ages and fitness abilities. She is also able to discussany injuries or illnesses that participants may feel could stop them joining in. As a qualifiedfitness trainer and with ongoing learning Zoe would be able to let you know whether Pilatesis appropriate for you and if so how to modify any movements were required. Pilates is perfect for improving balance, flexibility, core strength and co-ordination.

‘‘Zoe's Pilates classes are an effective way of improving flexibility and overall mobility. Theexercise strengthens your core muscles enabling you to train at the gym successfully. I enjoy therelaxed atmosphere in the class which I feel has increased my sense of well-being’’. – Angela Kay

"I have suffered with acute back pain and so I took up Pilates. I have found the Winners Pilatessession has been extremely friendly and has really help build up my core muscles. This hasmeant that I have not suffered from back pain for over 12 months." - tim nand-lal

“Pilates is a way for me to stretch and tone my body through gentle controlled exercises. I haveDave Fuge as my personal trainer once a week so to come to Zoe's lessons lets me take time outto exercise in a different way. Zoe's classes are fun and she adapts them to suit all abilities"- nicky

“I used to get occasional lower back pain and since I have been attending your classes I believe ithas really strengthened that area and I can do lots of things pain free now". – Sue Cardale

Studio Classes in Paignton>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Pilates Classes

Monday 7.00-8.00pm Tuesday 9.30-10.30am

Wednesday 7.00-8.00pm

Free 7 Day Trial andConsultation withLouise Butterworth,Winners 2000 PaigntonFormer International Level Athlete, Juniorgymnastic Coach, and now PersonalTrainer specialising in healthy long termweight loss and health improvements.

Contact me [email protected]


ZumbaAs many of my regulars will be aware I plan to finishteaching Zumba at the end of May, just before I go onMaternity leave. I have arranged cover for all of theclasses so they will continue to run without anydisruption. Sacha Penn will be covering tuesday eveningsat 6pm and Saturday mornings at 9am while Kari-AnnWebb will be covering Wednesday morning at 9.30am. Ilook forward to teaching again around october timebringing with me a load of new routines...you have been warned! If you would like any further information regardingthe studio class timetable in Paignton please emailme at [email protected]

NON-MEMBERS... GET YOUR FIRST CLASS FREE@ WINNERS 2000 PAIGNTON!!!

If you are a non-member interested in trying one of our classes please contact Sarahon 01803 524553 or email [email protected] for a FrEE CLASS vOuCHEr

redeemable against any free to member class.

bOOKIng In ADvAnCE IS HIgHLY rECOMMEnDED. MEMbErS CAn ALSO rEquESTvOuCHErS FOr FAMILY AnD FrIEnDS.

CLASS BOOKING & RULESPlease book into any class that you wish to participate in. booking sheets can be found at

reception. Classes are on a first come first serve basis with the following weeks classes alwaysavailable on a Monday morning.

If a class is full, you will be able to place your name on a waiting list. Only names with atelephone number will be accepted.

If you are booked into a class and for any reason can no longer attend, please aim to give at least2 hours notice via telephone so that we can contact anyone who may be on the waiting list.

repetitive non-attendance without cancellation may result in refusal to book again.


If you would like toadvertise in a future issueof the Winning Timesplease call Pam on01803 327561 or [email protected] one of our team willbe happy to help you.


Hi, As the new resident physios at Winners we wouldlike to introduce ourselves to you and tell you whatwe can offer you on-site at Winners 2000 Paignton.

Avisha and Catherine set up the clinic upstairs at WinnersPaignton on the 7th January 2013. We wanted to be able toprovide a convenient, excellent service that was affordable yethighly effective, focusing on thorough biomechanicalassessment and strong, confident, hands-on therapy.

Avisha graduated with a first class honours degree inPhysiotherapy in her native South Africa in 1996, working inboth the public and private sector before moving to the uK. Shewas fortunate enough to work for a private sports physio clinic,treating professional athletes and providing physio on theComrades Marathon route. then followed a move to Australia in2001, where Avisha completed credits towards her masters inManipulative Physiotherapy from the Curtin university, Perth.She established the torbay Physiotherapy Practice on returningto the uK. the goal was to provide thorough biomechanicalassessments and hands-on, up to date treatment techniquesand move away from gimmicky old school physiotherapytreatments that have little evidence base. Avisha also workspart time as a team lead on the nhS, thus enabling her tomaintain her CPD.

Catherine graduated as a physiotherapist in london in 2005,shortly after she commenced work in exeter gaining valuableexperience in all areas of physiotherapy over the next 3 years.her career then advanced with a move to Australia, where sheworked at the Royal Adelaide hospital on the orthopaedicwards. During this period she was fortunate to have theopportunity to work as a physiotherapist with the AustralianFootball league, providing her expertise on match days and intraining sessions. Following her return to the uK she joined thephysiotherapy outpatient team at torbay hospital in 2009,

where she continues to work part time inthe specialist shoulder clinic andvestibular rehabilitation. In 2010Catherine once againprovided her sports physioexpertise over the course of aseason to a football team thistime being torquay united under18’s. In 2012 she gained an MSc at theRoyal veterinary College in veterinary Physiotherapy. Sincequalifying she has established Rivendale Physiotherapy, whereshe treats animal and riding clients.

both Catherine and Avisha have completed a widevariety of post-graduate courses including:· Kinesiotaping · Basic and intermediate acupuncture· Grade 5 joint manipulation· Muscle energy techniques· Advanced Sports Massage· Myofascial Release

they were fortunate enough to attend the international BeSS(BRItISh elBoW AnD ShoulDeR SuRGeonS) conference wherethey attended talks by leaders in the field of shoulders from allover the world.

As we are chartered physios we are able to accept most privatehealth schemes.

Please feel free to chat to us if you see us working out in thegym, or email us at [email protected], we would happilygive you a free 10 minute assessment to see if treatment wouldbe appropriate for you. like our torbay Physiotherapy Practice page on Facebook forlatest offers!

We look forward to meeting you soon

Catherine and Avisha

Chartered PhysiotherapistsTorbay Physiotherapy Practice

We are offering £5 of your initialconsultation, so that’s a half hour consult

with treatment for only £20!

Check out the competitors in this years “Serious Fit” eventthat took place on Sunday 28th April. We have run this eventand others for over 10 years now. We set up these events togive members opportunities to create small personal targetsand goals to help bring out the best in them, help speed uptheir progress, and more than anything, to have fun doing it.

the event isn’t about who completes the course the fastest; itis a personal challenge and we encourage members to takepart every year, with the goal of bettering their own personaltime. your only competition is against yourself. It’s amazing

how fast people can improve their fitness, lose weight anddevelop strength just in preparing for this event alone.

We have plenty of other fun events that all our members cantake part in that run throughout the year, so keep an eye outin the gyms for more information.

Congratulations to all those people who took part, it was agreat event and we are very proud to see you all making suchgreat progress.

Sarah harris

Aimee Wynne – First Step Serious Fit Winner this was my first time taking part in Serious Fit so I started with the First Step event. thiswas daunting enough and I found myself saying ‘Can I do this?’ quite a few times. turned out I could do it! the day has been a complete confidence booster and has reallyshown me how fit I have become. I can’t wait to take part again next year but think I willpush myself further and enter the full event. I have really enjoyed it. thank youAimee with her trainer Sarah harris

Mel Lavender – First Step Serious Fit – 3rd Place ‘oMG, what have I let myself in for?’ this was my first reaction when I entered the First Stepevent. I didn’t expect to win the event but I wanted to try my best and give it a go. the eventhas really helped me realise where my fitness strengths and weaknesses are and given mesomething to focus on moving forward with my training. I was very pleased with my time and very thankful of louise who was constantly reassuringme and telling me to breathe! If it hadn’t been for her I wouldn’t have done it. I would loveto do the event next year with the aim of improving my time. Mel with her trainer louise Butterworth

vanessa Dunn – First Step Serious Fit A week before the event I received a text from Sarah which explained she had entered me in tothe First Step category. All I could think was ‘What the hell?’ I was so apprehensive abouttaking part but knew it would give me so much confidence if I could complete the course asachieve a personal best time. the whole day although nerve – wracking was great fun and Idid the best I have ever done. I achieved a 33 second PB. Although slightly pushed into theevent I am so pleased with what I have accomplished. It really helped me see exactly howfar I have come since training with Sarah. She is a star. I couldn’t have done it without her. vanessa with her trainer Sarah harris

Serious Fit - PaigntonThe Test Yourself Program at Winners 2000; The importance of having targets and goals>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


Lyndsey Allen – Serious Fit this was my first attempt at Serious Fit and the only fear I had on the day was that Iwouldn’t be able to finish all 40 reps on bench press. I had spent a few weeks preparing withJon & Sarah and my main aim was to achieve a personal best, which I did! I am lookingforward to next year and improving on my time yet again.

Chelsea rowe - First Step Serious Fit I was so nervous and worried about not being able to finish but I did! I really wanted to set aPB but unfortunately the lat pull down was just a bit too heavy and I struggled a little. Ireally enjoyed the day and definitely want to try again next year in the same category.

rachel Wills – First Step Serious Fit I entered the First Step event so that I could challenge myself and challenge myself I did. In the lead up to the day I had not done a full run of the course. I knew I just wanted to gofor it yet my main fear was not finishing as I can be very competitive. In preparation for the event I completed lots of cardio intervals and endurance work. I wouldlike to compete again next year with the aim of improving my time and getting closer tofinishing in 5minutes. Rachel with her trainer Sarah harris

Kathleen Snell – Serious Fit My main reason in taking part in the Serious Fit event was to know that I could complete it.I was so scared to enter at first and this I feel definitely impacted on my preparation for theday. If I had just committed sooner I know louise could have helped me so much more. Mymain fears were coming last and being sick. neither of these I did! the event highlighted the areas where I needed to improve the most. this was mainly myrunning as I struggled a little on the treadmill compared to the other exercises. I am glad it’sover but am looking forward to trying again next year! Kathleen with her trainer louise Butterworth

39Winning Times 42 | Spring/Summer 2013

Free 7 day Trial and Consultation withLouise Welsh, Trainer, Newton AbbotWhether you are looking to compete in endurance events like marathons,get in shape for a special occasion, compete in a show, or just add moreenergy and fun to your every day, contact me now and we can set up aplan to move you in the right direction.AgE IS nO bArrIEr. CIrCuMSTAnCES ArE nO bArrIEr.I am fitter at 50 than I was at 40, or 30. Ill can tell you my secrets andadvice for long term natural health and looking your best on a big day.

[email protected].

Winners 2000 is proud to have achieved The National Gym of the Year award in 2012,recognising us as the best gym in the UK. We are currently working towards repeating

that achievement in 2013

You’ve seen inside our clubs andfound out a bit about what we do,

how we do it, and who we are.

now it’s your chance to comeand experience Winners 2000

for yourselves, with ourFrEE 7 DAY TrIAL AnD

COnSuLTATIOn.You’ll get a week’s pass to train inall 3 of our clubs, and take part in

all the great group classes likeZuMbA, PuMP, CIrCuITS and

many more.

You’ll get to sit down with one ofour team and find out about howbeing a member at Winners 2000

can help you get the body andfeelings you always wanted but

have never known how to.

Contact us today, start tomorrow:

newton [email protected]

[email protected]

[email protected]

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