Our students – Justin O’Halloran

I have had an interest in fitness from a young age and it’s fair to say that it has always been a big part of my life. It was some time ago now but my career in the fitness industry started when I studied sports and exercise science and gained all the necessary fitness related qualifications that I needed at the time. I then looked for a way to work in the fitness industry and, as I had a keen interest in sports nutrition, ended up working in sales for a sports nutrition company and then moved on to sell health and fitness equipment. I built up my own company selling fitness equipment and then, off the back of its success, opened up a studio focusing on the use of power plates and kettlebell training. This allowed me to gain a wealth of experience working as a personal trainer, especially with regard to group training, which is something we specialise in at the studio.


Now, it might seem strange that I would choose to study with The Training Room with all that experience under my belt. However, my qualifications are quite old now and I thought it was time to bring myself, and my qualifications, into the 21st century. I think it is always worth refreshing your knowledge, regardless of how much experience you already have. The Training Room gave me the opportunity to gain an updated version of the qualifications I already had and, therefore, move forward with my business plan and training methods.


I loved the course with The Training Room and met some great people. Actually I’m still in touch with all of the people from the course and it was great to be surrounded by like minded individuals. The course gave me the opportunity to refresh my qualifications although, without wanting to sound arrogant, I did find the course fairly easy. That said, it was great to learn about the body again and how it works. I think that when you spend a lot of time in the industry you can lose the facts as most of your time is spent focused on exercises and teaching.


The time on the course has now taken me to another level. I feel more confident and know that I have everything that I need to move forward in my career and make a real difference. My real aim is that I want to teach and I have now enrolled on a course to enable me to do so. So in the near future I will be a master trainer and am in talks with rugby league clubs in the hope to do strength and conditioning coaching for them.


I plan to keep the studio running as it is the bread and butter of my business but hope to develop it into an athletic conditioning centre. The bad state of our nation’s health is something that never fails to amaze me and I’m determined to do everything in my power to help make positive changes.


Justin O’Halloran

The Triathlon Show

The Training Room will be exhibiting at The Triathlon Show 2012 in Sandown Park, Surrey from 2nd-4th March.


The Triathlon Show 2012 will once again be packed with the greatest products and services available to triathletes, cyclists and runners. It’s the 10th year of the show and to celebrate they are planning the most exciting and feature packed show yet. Visit and get your season off to a flying start by participating in the seminars, workshops and activities.

The Triathlon Show provides a full schedule, from the Zoggs SwimZone and bike fitting, to Q&As with professional triathletes. With over 6,500 triathletes attending, including novices, professionals and celebrities, and over 150 represented brands and exhibitors, it’s the highlight of the triathlon calendar. 


If you want to take your fitness to the next level and create a career for yourself within the fitness industry then come and have a chat with us. You can find us at stand P1.


Whether you are a seasoned competitor, or new to the world of multisport, Triathlon 2012 is for you.

Race Report – Gorrick

Sunday 26th Feb saw the traditional season opener for the team, The Gorrick spring series round 1 in Swinley Forest Bracknell in Surrey. Technically it was round 2 but the scheduled previous round had been cancelled due to snow and ice, a scenario not often seen in cycle racing! The day dawned sunny but cool this time .The event is a good opportunity to test the legs and see if all the hard work through the winter has paid off, or what else needs to be done to step it up ready for the bigger races to follow.

The team was somewhat depleted for this event with Mark Chadbourne away competing in a moto cross enduro event, and Ro and Carol Tilley away at a training camp in The Canary Islands. The racing was left to Jon, Stuart and Steve .Jon and Steve would compete in the super veteran catagory while Stu would line up in the super masters race as defined by age. The “super “tag means that racing is a lap longer and somewhat tougher than the standard masters and vets classes and is used by the keen racers to really push themselves early in the season.

The Gorrick team always put on a great race and the course this weekend was no exception, lots of tight twisty single track with the obligatory bomb holes and a couple of short sharp climbs to add to the pain being set within a heavily forested area means trees and therefore tree roots, a love them or hate them feature for the mountain bike racer as they can catch you napping and take your wheels from under you in a split second sending you to the ground in an undignified fashion. The majority of riders favourite section of the course was without a doubt the descent from the highest point on the course which was a series of twisting berms which encouraged you to stay off the brakes and use the walled corners of the turns to propel you towards the bottom ever faster with each lap.

The racing was fast and furious and as ever fiercely contested. All the usual suspects lined up for the start of our races, with national champions present this was going to be no easy start to the race calendar!

Both races got away cleanly and the usual jostling for a good position towards the front ensued, it’s vital to get a good start in Mountain bike racing as once the race enters the tight single track sections over taking opportunities are limited. Once into a rhythm the key is to settle in and for some limit your loses or for others play the strategic game of cat and mouse with your nearest rivals. The usual tussles ensued and old rivalries were revisited but in the end the races played out as follows:

Jon 8th super veterans
Steve 17th super veterans
Stu 11th super masters

Skills North West

We will be exhibiting at the Skills North West Event in Manchester on 28th -29th February. It’s all about inspiring young people from schools, colleges, community groups and with their friends and families about their future careers and opportunities.


At Skills North West visitors get involved to get inspired.


Thousands of people visit and try different activities that give a taste of the skills and challenges from a range of careers. Learning through experience, visitors touch, taste, feel, smell, hear and most importantly meet staff face to face, things a website, leaflet or prospectus can never do.


Get inspired at Skills North West, the skills and careers event for 14-19 year olds.


There will also be competitions, hands on activities, expert advice clinics and much, much more.


To find out more or to book your place visit www.skillsnw.co.uk


Tuesday 28 February 2012 9.30 am – 3 pm & 5pm – 7pm

Wednesday 29 February 2012 9.30 am – 3 pm


EventCity, at The Trafford Centre, Manchester



Does Fruit Make You Fat

The old adage that your body is a temple is well known and still has relevance today. Without a solid foundation a temple cannot be successfully constructed and will eventually collapse. The same holds true for the human body.


The importance of nutrition is imperative as the foundation of any successful fitness programme. The core of this foundation should be based around food. Just as certain compounds are necessary to build a solid foundation in a building, specific foods are necessary to build a solid nutritional foundation. In this text we will focus our attention on why certain foods that are considered healthy, actually may not aid in fat reduction.


Why Fruits Are Important!


With the advent of so many nutritional approaches to achieve the ideal look, numerous inquiries regarding the practice of omitting fruit, fruit juices or any of its derivatives from a diet have surfaced. Fruit is a healthy food, full of nutrients, high in fibre, vitamins, minerals, and low in fat and calories. It is a common practice for bodybuilders during pre-contest preparation to omit fruit from their diets, as it should be for anyone looking to minimize body fat. We will discuss the chemistry behind the efficacy of this practice.


Our bodies can only absorb monosaccharides (glucose, galactose, or fructose), the single units of sugars and starches. Once absorbed through the small intestines into the portal vein, and then circulated into the bloodstream through the liver as blood glucose, our bodies can put glucose to work in three ways.


The Three Ways Our Bodies Put Glucose To Work:

  1. It can burn the glucose immediately for energy if blood glucose levels are not at a stable level of 20 grams blood borne glucose circulating per hour.
  2. If it is not needed for energy immediately, then it is converted into glycogen in the liver or muscles. The liver has the capacity to store 100 grams of glycogen. The muscles have the capacity to store between 250-400 grams of glycogen, depending on muscle mass and physical condition. Liver glycogen supplies energy for the entire body. Muscle glycogen only supplies energy to muscles.
  3. If the body has an excess of glucose, and all of the glycogen stores are full, the surplus glucose is converted to fat by the liver and stored as adipose tissue (bodyfat) around the body. If needed, fatty acids can be burned as fuel (BUT the fat cannot be converted back to glucose).

Now that we have outlined how our bodies use glucose, we will discuss why fruit (fructose or fruit sugar) is detrimental in an attempt to maximize fat loss. Since muscles have the specific purpose of contraction, they have a limited number of enzymes for glycogen synthesis. Muscle only has the necessary enzymes to convert glucose (and nothing else) into glycogen. The liver, however, is able to make glycogen from fructose, lactate, glycerol, alanine, and other three-carbon metabolites. Muscle glycogen, which is similar in structure to starch, is an amylopectin (branched chained polymer containing hundreds of glucose units). Unlike muscles, which can only supply energy to themselves through the stored 250-400 grams of glycogen, the liver is responsible for supplying energy to the entire body.


If You Have Fruit, Fruit Juice, Or Any Of Its Derivatives, The Following Conditions Occur:


Referring to the three ways the body uses glucose, assuming that blood glucose levels are adequate; the glucose will then be stored as glycogen. Muscle does not have the necessary enzymes to synthesize fructose into glycogen; therefore the liver converts this fructose into liver glycogen. It would only take three, 8-ounce glasses of orange juice to fully replenish liver glycogen stores. Since the liver is responsible for supplying energy to the entire body, once its stores are full, a rate limiting enzyme in glucose metabolism, which is responsible for signalling the body to store glucose as glycogen or convert it to fat (phosphofructokinase), signals the body that all stores are full. If the glycogen stores are signalled as full, then the third way our body uses excess glucose is to convert it to fatty acids and store as adipose tissue. In essence, fruit sugar is easily converted to fat.


Many may be asking why then is fruit low on the gylcemic index? If it does not cause a sudden release of insulin, then how could it ever be a poor food choice? Once the fructose (fruit sugar) enters the liver and liver glycogen is already full, then it cannot be used by the muscles for glycogen or energy production.


It is converted to fat and released back into the bloodstream to be stored as adipose tissue. The low glycemic response is based on the fact that fructose leaves the liver as fat, and fat does not raise insulin levels.


This is the biochemistry behind the recommendations to limit fruit in your diet. As mentioned, fruit is a very nutritious food full of vitamins, minerals, fiber, and low in calories and fat. If your goal is to exclusively to minimize bodyfat, then it is advisable that you consume more complex carbohydrates, which will go to replenishing muscle glycogen stores rather than fruit, which will only replenish liver glycogen stores, and is useless in muscle glycogen replenishment.


Karl Christie and Chris Ramshaw



1. Costill DL, Sherman WM, Fink WJ, Witten MW, and Miller JM. The role of dietary carbohydrates in muscle glycogen resynthesis after strenuous running. Am. J. Clin. Nutr. 34: 1831-1836, 1981.

2. Shafrir E. Fructose/sucrose metabolism, its physiological and pathological implications. Sugars and Sweeteners, Kretchmer N and Hollenbeck CB, Eds. CRC Press, 1991pp. 63-98.

3. Herbert V, Subak-Sharpe GJ. Total Nutrition: The Only Guide You’ll Ever Need. St Martins Press, 1987 pp. 54-55.

Careers Show – Leeds

The Training Room will be showing at The National Career Guidance Show North

Saviles Hall, Opposite the Royal Armouries Museum, Leeds

23 February 2012

Returning for a second successful year, The National Career Guidance Show North is the leading event for career professionals.

Free to visit, The National Careers Guidance Show gives visitors:



Ideal for practitioners, advisers, teachers, managers, career guidance students and policy makers; working with young people and adults in all aspects of career guidance.

The National Career Guidance Show North will help visitors find the resources they need to provide a professional service for their clients and students. Organisations including sector skills councils, employers, training and education providers and examination boards will be there to meet visitors in a relaxed, informal environment.

You can find us on the day at Stand 30. If you want to find out more about The Training Room and a career in the fitness industry then what better opportunity to have a chat with us.

Coaching Tips for Personal Trainers

Take a look at these useful tips from our tutors at the Newcastle Academy, Chris and Karl. These are great rules to abide by if you’re an up and coming personal trainer.


1. Always coach at 90-degree angles. You’ll never see everything you want to see from a 45-degree angle, so you’re better off directly in front of and/or to the side of the one performing the exercise.


2. Never cross your arms. This is the single-best way to say “Don’t talk to me; I’m in a bad mood.” The problem is that you might not even be in a bad mood, but that’s the way clients and athletes perceive it. “Open arms” equals “open to interaction.”


3. Don’t sit down. How athletic is this posture?


4. Find out whether clients/athletes like “demonstrate” or “describe.” Some people are visual learners; you need to show them what you are asking them to do. This is especially true among beginners, and those who don’t have strong athletic backgrounds (as well as those who are very forgetful).


5. Find different ways to demonstrate energy. Many up-and-coming coaches worry that they aren’t “Rah Rah” enough to be successful in this field. They seem to think that the only way to win people over is to be over-the-top excited all the time. The truth is, though, that the majority of the most successful people in the industry aren’t in-your-face yellers, non-stop clappers, or bouncing-off-the-wall coaches.

Karl Christie – Personal Training Tutor in Newcastle

My role as Assistant Tutor is to help with the delivery and smooth running of the course in order to help the students reach their potential. The course is intensive and at times can seem overwhelming so my job is to facilitate and guide you through this so you pass and leave the course confident in your knowledge and skills.


Health and fitness has always been a passion from a very early age. I used to run everywhere! I was always out playing sports and joined most of the school sports teams. As I grew older and wiser(?) I learned more about health and developed keen interests in all aspects of human performance, physiology, anatomy and the likes and, being keen to train, I learnt all I could to develop myself physically and I wanted to pass this knowledge to others who had a desire to learn and to become the best they can be. I love to feel healthy, look healthy and be healthy.


As I always trained in the gym environment I was keen to know more so all my studies have been tailored towards this subject area. I have a background in everything from fitness to strength & conditioning, sports injuries to nutrition to psychology and everything in-between. I continually expand my knowledge through courses, seminars and, being a bit of a bookworm, I love to read.


Being a Tutor to a group of individuals determined to make a good career within the fitness industry is both rewarding and challenging. Having ten+ years experience as a personal trainer the course allows me to pass on this knowledge, and it’s great to see how effective and confident the students are when leaving the course. If you’re determined to be the best The Training Room provides the best place to learn. It is an industry leader and that’s why I’m happy to be on board.


The facilities at the Newcastle Academy are great, it is an awesome club with a great range of fitness equipment. If an aspiring personal trainer is motivated to live and breathe the lifestyle of our home (the gym!) then the door is open! step on in, you won’t regret it.


I enjoy the Level 3 personal training aspect of the course as students begin to understand HOW to train someone effectively to help them reach their goals. This is where most of the interesting stuff happens! An intense 6-week steep learning curve that will be challenging yet extremely rewarding at the end. If you want to be the best, What are you waiting for?


Karl Christie

Chris Ramshaw – Lead Tutor in Nottingham

I’ve been within the fitness industry for nearly 10 years now, I first started my journey enrolling on a BTEC national Diploma in sport at the City of Sunderland College, which in turn progressed me onto my BSc in Sport and Exercise Development, this allowed me gain initial underpinning knowledge around theory and practical applications of fitness.


This lead me on to beginning my career as a personal trainer in which I have furthered my knowledge with a post graduate degree in Health and Social Care studying physiotherapy and I am currently studying for my MSc in Strength and Conditioning and Post Graduate Certificate in Education. I am very much involved within the strength industry working with the Newcastle Falcons for a season and go on seminars around the topics of strength and nutrition.


Within the Newcastle Academy we disperse the misconceptions around training and nutrition and give you, the learners, the realistic approach to training and health enabling you to have the best experience and ability to become great personal trainers which can’t be found in universities or with any other training providers.


Welcome to The training Room (This is your future)


Best wishes


Chris Ramshaw

Talk Sport 2012

The Training Room will be exhibiting at Talk Sport 2012 on Thursday 16th February, 11am – 3pm, James France Exhibition Area, Loughborough University


Talk Sport 2012 is the first ever careers fair dedicated to sport and related areas and is open to all.


Loughborough is the UK’s premier university for sport and has perhaps the best integrated sports development environment in the world. The campus is home to some of the country’s leading coaches, sports scientists and support staff. It also has the country’s largest concentration of high quality sports training facilities, equipment and support resources in the world.


Getting into the sports industry can be as tough as sport itself, even with an impressive CV and a degree from Loughborough University. Talk Sport gives you the opportunity to gain information, advice and guidance on careers in sport and investigate work experience and employment opportunities at Loughborough and beyond.


We will be on hand on the day to talk you through the options available on our personal trainer courses. It will be a great opportunity to meet with us face to face and gain an insight into life as a personal trainer.