Archive for the 'Affiliates' Category

The Luxury Channel Interview

Posted in Affiliates, Fitness Articles, News, Wellbeing Articles by admin on September 8th, 2010

This interview was featured in the August 2010 Issue of the Luxury Channel Newsletter – to vie click here

What are the fundamental principles behind TJF’s training methods?The TJF training style is multidisciplinary, emphasising the Integration of mind-body fitness with traditional exercise prescription. We specialise on the movement and function of the client’s body and create our exercise programmes specifically for the individuals needs. Whatever their goal we will assist and empower them to achieve it in the shortest amount of time possible by creating an efficient and effective programme for their body.In your opinion, what made you the go-to personal trainers in London? We pride ourselves on one thing. We really listen to the needs of our clients – in our opinion the real skill in personal training is listening to what the client wants and being able to identify what the client needs, incorporating the two together into an effective wellness and training plan that gets them to their goals as quickly as possible. Our results speak for themselves.Can a personal trainer really help if the individual doesn’t have the right attitude or motivation? Motivation is a big part of personal training yes… But the trick is being able to influence someone’s actions when you are not there. Empowering people can have a much more effective response – after all a workout is only 60 minutes, the rest of the day they need to be mindful of their health programme. If you can master this then the hard work is done. The training element is the fun part.What would you say to people who have struggled their whole lives but are still not comfortable with their bodies?Generally there is that tipping point where people are so unhappy with how they are that they are willing to do whatever it takes to do something about it. Obviously prevention is always better than cure, but it’s never too late… There are success stories taking place everyday. You could be the next one…How important is nutrition? As personal trainers our job is to primarily promote the important of exercise into getting the physique you want. Therefore if we tell you that diet is 90% of it – it must be true!What are you top five tips for someone who wants to improve his/hers fitness? If you want to improve your fitness then you must first understand the meaning of fitness. Being fit does not mean you can run 10 miles, or sprint really fast, or be really flexible or have good reaction times, or have great balance. It is a combination of all of these things…Therefore our top 5 tips for being fit are:1.      Make sure you have the correct nutrition to complement your training programme2.      Incorporate dynamic stretching into your training regime3.      Workout the right amount, 60-90 minutes is a good amount to work up to 5 days a week. Too much of something good can still be bad!4.      Make sure you do 30 minutes cardio vascular training during each workout5.      Vary your exercises as much as possible so the body has to keep working in different waysYou train the some of Hollywood’s brightest stars (although no names can be named) How does preparing a physique for a film differ from the more personal requirements of other individuals? Each film role is obviously very different and depending on the physique the client needs to develop and the amount of time they have – we will develop a programme accordingly. We treat the clients exactly the same as we would anyone else. However the programme may be slightly more aesthetically based to begin with due to time restrictions.In your opinion, what constitutes the perfect male shape and the perfect female form? I think everyone’s opinions are different on what is the perfect body, but generally if you have great movement, excellent static and dynamic posture, eat healthily 90% of the time, workout 4-5 times a week doing a variety of functional strength and conditioning you will have the perfect body for you!Is there such a thing as healthy indulgence? Yes completely. But the indulgence must be portion controlled. We would lie if we said we did not enjoy a dessert every now and then. But it’s important to deserve these treats and not see them as a necessity or something that makes you feel better. Eating comfort food is just a way of compensating for something else.How do you manage to integrate fitness fads with clients needs?Fitness fads are something we avoid. Our approach looks at the human body and we have learnt how to train the body looking at the inside out. We rarely use equipment for training, especially no machinery. With the forces of nature, gravity ground reaction momentum and inertia it is astonishing the number of ways you can affect the body.  Clients needs are met through detailed assessment and meticulous planning.Recently The Times Style section ran a feature on how society’s ideal body image has changed over the last few years from size 0 and skeletal to something more healthy and wholesome.  How do you find this affects the regimes you create?Our regimes are not affected by what other people are saying. We would never promote size 0 as it just isn’t healthy. However some people have different morphological profiles and have different metabolisms etc, so clients develop in different ways. The same exercise for one person creates a different response in another. We avoid the ginger bread man training plan and create a personalised plan for each client. Our aim is to help the person be the best that THEY can be…How do you feel the recession has affected your clients’ outlook regarding their fitness?Luckily we work with a clientele that have not been affected by the credit crisis so this has not influenced us. If anything we have got busier!Stress is a major factor that stops people achieving their target weight. When you train your clients do you look to at the whole (body and mind) in order to get them on the path to health? Totally. Mind Body Spirit is an important integration into how we train our clients. Our philosophy is strong body strong mind. Stress is something that affects you and your motivation to workout, but the right amount of working out will lower your stress levels. It’s important that you keep the circle going in the right direction.Tell us about your new retreat… We will be launching a very high end Privacy and Wellbeing retreat in Phuket in the coming months in a fabulous villa – it will be called “The Arcanum”. We don’t want to give away too much information yet as we will be doing a very big launch later in the year. Watch this space…What are the challenges for personal training in the future? The challenges are how to influence enough people. Personal Training is currently something that only really wealthy people can afford. Trainers are in a unique position to help others ans we need to find a way to incorporate fitness into the community more.What is luxury? Luxury is being good to yourself. Indulging in something that you do not need but you know you will benefit from and will make you happy. Whether it be materialistic goods or pampering services. I see personal training as a luxury, as I can’t afford to have it! I am lucky my wife is a trainer ☺Biography Tim is a biomechanics and functional movement specialist. After gaining a BSc in Sports Science, Tim moved on to study under John Hardy from Faster Education the UK’s leading Human Function Institute. Since 2001, Tim has dedicated his time to becoming one of the best personal trainers in London. In 2005, Tim launched TJF with his wife, Ariane – an elite team of health and fitness trainers, which has rapidly become established as one of the foremost and successful lifestyle coaching and personal training organisations in London. Tim has a high profile client base including a number of movie and rock stars, with his achievements regularly featured in many top publications.Ariane made an early start in her sports career growing up in Rio, Brazil, where she became a professional Ballerina at the tender age of 14 – she applied her trade in America for the American Ballet. Ariane came to London 6 years ago, focusing her natural talents exclusively in the field of health and fitness – with a dedication that has led her to become one of the finest personal trainers in London and one of the leading female trainers in the industry. Ariane has a very high profile client base and is regularly featured in a number of publications. She is also a co-founder of TJF and is instrumental in developing and maintaining the highest quality fitness programmes of personal training in London available to our clientele.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

10 reasons to go barefoot!

Posted in Affiliates, Fitness Articles by admin on February 27th, 2008

1) Enhanced running efficiency; research has shown that running barefoot results in a 4% increase in efficiency. It is not clear why this is, though it is likely to be due in part to the toes and the arches of the foot being allowed to function more effectively without a stiff sole and unforgiving arch supports.2) Facilitated venous return resulting in:a. Decreased blood pressure; this is true – particularly if walking on uneven ground (ie cobbled streets or off road). The walking itself, of course, helps to support good cardiovascular function but, in addition, the fact that the foot strikes the ground at a slightly different angle with each step and is allowed to roll over the naturally convex heel (rather than a flat, straight, rubber plate) means that multiple muscle groups are activated resulting in greater pumping of blood back through the valve-based venous system (Vines 2005).b. Reduced risk of deep vein thrombosis; for the same reason as above (2a) there is less pooling of blood in the lower leg and enhanced venous return.c. Lower incidence of varicose veins; because there is better venous return, blood does not sit in the veins increasing pressure on the vein walls and creating varicosities. Instead it is pumped more efficiently back to the heart through enhanced muscular use in the lower leg.3) Decreased ankle sprains; it is claimed that increased awareness of foot position from direct contact with the ground (Robbins et al., 1995) may decrease risk of ankle sprain – and/or the reduced leverage and consequently twisting around the ankle (sub-talar) joint from going “barefoot” minimizes the risk of spraining the joint during a stumble (Stacoff et al., 1996).4) Lowered risk of shin splints; chronic ailments such as shin splints, ilio-tibial band syndrome and peri-patellar pain are attributed variously to altered biomechanical loading of the limbs (Siff and Verkhoshansky, 1999, p.451). When running barefoot on hard surfaces, the runner compensates for the lack of cushioning underfoot by plantar-flexing the foot at contact, thus giving a softer landing (Frederick, 1986). Barefoot runners also land mid-foot, increasing the work of the foot’s soft tissue support structures, thereby increasing their strength and possibly reducing the risk of injury (Yessis 2000, p.124).5) Minimize back pain; walking barefoot means, inherently, that the only heel you’re walking on is your own. Walking wearing standard shoes means, almost inevitably, you’ll have an extra heel. Any change in the orientation of the heel instantly changes the mechanics of the arch of the foot, but importantly also changes the mechanics of the low back – increasing the curve. An increased curve in the low back means that the small facet joints on the back of the spine which are not designed for weight bearing (Bogduk 2003) become loaded and, across time, painful.6) Enhance proprioception; 70% of the body’s terminal nerve endings finish in the hands and feet. Of course, if you look to the evolution of vertebrates you find that they progressed from fish, to tetrapods (ie forelimbs and hindlimbs in touch with the ground) then finally to bipeds. Bipedalism not only requires significant balance but, by definition, means that our only two consistent points of contact with our surrounding environment are our feet. This is reflected by the fact that there are 200,000 sensory nerve endings in the sole of the foot – more than anywhere else in the body.7) Strengthen intrinsic foot musculature; just as when you support a broken limb with a plaster the muscles weaken and atrophy, so when you support a foot the muscles weaken and atrophy. Weak muscles make for greater injury risk, greater dependency on shoes, and impaired performance. Don’t let yourself become a statistic.8) Maximise biomechanical performance; funnily enough, the arches of the foot evolved that way not by chance, but for a reason. Counter to the commonly held belief that the arches are there to absorb shock, in actuality the arches are designed to store energy and return that energy to the gait cycle on the next step. Similarly, the natural arches of the spine are designed to perfectly store energy as the body “derotates” during the gait cycle (Gracovetsky 1988, 1997, 2001). Wearing shoes that “support” the arch prevent the arches from performing their function, while any change in heel height above that of the forefoot results in changes to the spinal curves compromising energy storage and recoil in these two key areas for efficiency and performance.9) Diminish risk of bunions; the traditional shape of shoes means that they round to a point somewhere in front of the 2nd or 3rd toe. This means that the big toe is often pushed towards the middle of the foot and the same is true of the little toe. This phenomenon coupled with a heel on the shoe – which loads the big toe even further – results in a deviation of the big toe called hallux valgus and ultimately bunions may develop.10) Optimise balance / prevent falls; we mentioned above (point 6) that the feet provide significant sensory feedback to the brain and are therefore critical in balance and efficient gait. However, it is sad to learn that the leading cause of death in people of the age of 65 years is not heart attacks, not cancer and not strokes – but falling (Chek 2004). In fact, 25% of elderly people who fall and fracture a hip, die within 1 year of that fall.(Taken from the website purchase a pair of Five Fingers footwear at an exclusive discount please use the TJF Representative code when buying online – (number)Click here to read another article about Barefoot Training – return to the TJF Personal Training homepage click here – Personal Training London.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

Training within your Function

Posted in Affiliates, Fitness Articles by admin on October 1st, 2007

We live in a truly amazing time.  Gyms, studios and health clubs are chock full of new concepts, machines, gadgets and equipment.  There are more new techniques and theories being launched and explored all the time, many of these are repackaged versions of old methods, a few are truly innovative.  Whilst it’s great to have so much choice and opportunity within exercise, it can be very confusing to know what exercise to do.  They all promise the best results ever, they can’t all be right?!Buzzwords come and go in the health and fitness industry, as quickly as they are the next big thing, then they have disappeared into oblivion.  The same goes for a lot of the egos and opinions that go with them.   One such buzzword is “functional training”.  This form of training usually comes with a lot of funky-looking equipment and exercises that may look like they’ve been lifted straight from a circus.  Functional Training tells us that the body should perform certain exercises to be able to qualify as “functional”, and that if you cannot hold your core abdominal muscles in then you must be “dysfunctional”.  However, it may well be that the very phrase “functional training” is a bit of an oxymoron.  The definition of function is to perform your given task or activity, whereas the definition of training is to prepare for your given task or activity.  Can the two be truly integrated?A good definition of function is doing what you do.  That could be any activity, from pushing a pram, to bench pressing  100kg to playing tennis.  Training, therefore, should come as close to that activity as possible in order to have the most benefit and carryover.  It could be suggested that rather than functional training, a more suitable description could be Training for Function.Human function is defined according to three sciences; the physical science, the biological science and the psychological science.The Physical science refers to the laws of physics, defined by Isaac Newton.  These state that we act and move due to, against and with gravity, ground reaction force and momentum.  These forces are tolerated, overcome or used by the body to allow successful movement and completion of certain tasks.   They can also be increased or decreased in order to improve movement.  This is most usually achieved through what are known as Drivers.  Drivers are objects that literally drive movement in a desired way.  Common drivers include dumbells, barbells, kettlebells, bodyblades, powerbags, cables and theraband tubing.The Biological science refers to the physiology, biomechanics and neurology of the human body and, in no small part how it reacts to to the laws of the physical science.  By using certain drivers, the componants of the biological science can be manipulated to give a desired training effect.  The above Drivers are commonly used to manipulate the biological science.The third science, and possibly the most important, is the Psychological science.  This refers to the influence of the mind, body and spirit.  An individual’s emotional goals, motivation and levels of enjoyment play an integral part in whether they achieve success or not.  These are Drivers in themselves.  People enjoy doing things that they are good at, in an environment in which they feel comfortable.  The Drivers mentioned above are all commonly used to created such an environment.If all of these sciences are adhered to correctly, then the individual will by definition be training in their function.A common theme here is that Drivers are all used  to create the correct training environment for success in their chosen activity.  So, in actual fact these Drivers are merely tools to be used to manipulate the three sciences.  This may help in the decision of which of these tools to use for training.No single piece of equipment or exercise can define these three sciences, they are simply tools that may be used highly effectively create the most appropriate environment for the three sciences to exist.  How these tools are used is crucial.  If not applied appropriately, even the most up-to-date dumbell, kettlebell is merely an inaminate piece of metal, and the funkiest exercise is just monkeying around!The skill of a real “Functional Trainer” is to be able to use the tool to build the movement, not let the movement be defined by the tool.To return to the TJF Personal Training homepage click here – Personal Trainer London.PS: Please visit our new website Arcanum Thailand to view our new wellness retreat in Phuket called The Arcanum.