TORQUAY • NEWTON ABBOT • PAIGNTON
WINNING TIMES
WINNERS 2000
THE WINNING TEAM
Winners 2000, Again, voted the
National Gym of the Year
JOIN US
Find out how to get in the
best shape of your life!
NEWS AND FEATURES FROM WINNERS 2000
Wheel Power
WAITING FROM BIG FISH
WINNING TIMES FROM WINNERS 2000
We really hope you enjoy reading this magazine
and get a glimpse in to what we offer every
member of our club.
Our business goals have always been to improve
the quality of members lives and have a positive
impact on the community.
Transformations
Katie Jaffa lost 2 stone (28lbs) and 40.2 inches in a
very short period of time. Her frequency of exercise
was completely determined by her available time
and her commitment to getting results.
If you would like to be a part of this, please
contact one of the managers below and we can
arrange to get you started.
Abbot
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Newton ners2000.co.
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Dean@ 224
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Danny Paine followed our plan for 11 weeks and
totally transformed his physique.
o.uk
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What does your dream body look
like?
Jane Lost over 3 stone, 50.5 inches in just 12 weeks!
Would you like to know how all these people
achieved their success?
Visit our Facebook page
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Winners2000Fitness
Find all the training programmes and
nutritional information totally FREE!
Page 3
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7am until 6pm Monday to Friday • 7am to 5pm on Saturday.
The Quick Route to a Lean and Healthy Body
HIIT IT!!!
Whenever somebody has the goal of decreasing body fat,
High Intensity Interval Training (HIIT) is very often a very
big part of their training program. But, there is still a lack
of understanding as to why it works, how it should be
implemented and why it is superior to long slow duration
type activities.
Why HIIT and not LSD (Long Slow Duration)?
Increase metabolic rate- short bursts of intense exercise achieve
this; long slow activities mean the opposite, burn fuel slower.
Increase lean tissue- muscle is the most metabolically active tissue
in the body and responsible for using the most calories, and hence
the most fat. If you add lean tissue, you burn more calories every
minute. If you lose lean tissue then you burn less.
most effective method.
A Typical HIIT Workout
Below are 3 actual HIIT workouts that we recommend: Warm up,
10-15 minutes of core temperature work, mobility and prehab with
some Central Nervous System awakening type movement.
Optimize natural positive hormones like testosterone, growth
hormone- this is best achieved through resistance training and short
bursts of intense exercise. Endurance type workouts decrease both
of these.
Workout 1: Rope Battles and Tyre Flips.
30 seconds of rope battling, rest 30 seconds, 30 second tyre
flipping, rest 30 seconds. Repeat for 20-30 minutes.
Decrease and minimize negative hormonal responses- you should
always be trying to minimize the negative hormones like cortisol,
adrenaline and hence control insulin. Cortisol is a natural hormone
and at the right levels and right times it is a positive for each of us,
helps us repair and maintain good health.
Workout 2: Tempo Sprints and Agility
Same warm up as above. Set up agility sprints with cones,
such as the letters ’W’ and ‘M’, for a course that covers around
50-60m total. Complete a set (approx 15 seconds) rest, 30
seconds, repeat.
Too much however will lead to muscle wasting and excessive fat
storage, mainly on the abs for men (ever heard someone say ‘I wish
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 articles that
are based on ‘what I did’ written by someone on huge amounts of
drugs or with freakish genetics. That information is pretty useless
and in some cases dangerous to the majority of us.
Is Empty Stomach HIIT Best?
Again, this is totally goal dependant, but as most people are using
HIIT as a way to get leaner, then yes, complete HIIT first thing on an
empty stomach. HIIT workouts after a period of fasting can be really
effective and it is advisable to use Branch Chain Amino Acids or
Leucine and Glutamine prior to the session.
You are never going to perform at your best whilst you are training
without fuel, but if your goal is to decrease body fat, then this is the
Workout 3: Medicine Ball Workout
Same warm up as above. Using a 3-6kg medicine ball and
a wall to rebound, perform 30 seconds of activity, with 30
seconds rest using 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 can
be carried out on the bike, ergo, versa climber, treadmill etc. As a
general rule, if you are starting to exercise using HIIT, then focus on
a 1:2 work to rest ratio (30secs on and 60secs off), and decrease
the rest time, or increase the work time, until you achieve the 1:1
type ratio. HIIT is very effective at increasing general fitness, so this
is a very sensible natural method of progression. Target a 75-85%
heart rate figure at your periods of work, and then watch it lower as
you rest between sets.
Summary
HIIT Training is a superb tool for anyone who wants to decrease
body fat and sustain that long term. It provides a time efficient,
varied and fun opportunity to speed up your progress without any
of the negative reactions that LSD type cardio may bring.
If you want to add some science to your training to speed up your
gains, try one of our coaches. Please see page 3 for all contact
information.
Page 5
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Brand New in 2015, to book your space now
please see page 3 for all contact information
Page 7
Dean Turner
Hi, I’m Dean and I run the Newton Abbot gym. I have worked for Winners 2000
for 8 years and have been in the fitness industry since I was 17.
I compete as a fitness model and have a couple shows in Denmark and Vegas
lined up for 2015. In my opinion, it is never to late to start training and age is
just a number..
[email protected] Dean Turner Fitness
Louise Welsh - [email protected] Tel: 07960 571 094
Whether you want to drop a dress size or two, run the Race For Life for the first time or take
part in the London Marathon or maybe you want to train for a triathlon or just learn to ride a
bike, I will be happy to help.
Jordan Howes - [email protected] Tel: 07542 536 148
I started at Winners 2000 in 2013 and I have learnt so much since being here. I am currently a
qualified Level 2 Instructor and I’m working towards my Level 3 for 2015. The photo of me here
was from my first ever photo shoot, it was hard work dieting but I learnt a lot through out the
process and having gone through it myself I aim to now show others how to make it possible.
Nicola Poole - [email protected] Tel: 07971 831 509
I have been weight training for over 17 years. In my early years of training I competed in
natural bodybuilding and shortly after I discovered a talent for power lifting. I have been British
Champion 5 times, Western European Champion 2 times and a World Championship Finalist. I
believe that your health, fitness and diet should be a lifelong commitment and that ethos is
reflected within my training sessions. www.inspiredstrengthandfitness.wordpress.com
Richard Groves - [email protected] Tel: 07917 033 065
Previous to working in the fitness industry, I was a semi professional footballer and still play to a
high standard now despite working full time and trying to keep my abs! If you would like some
support to help you achieve your goals, please let me know
Paul Hudson - [email protected] Tel: 07427 626 913
Prior to working at Winners 2000 I was a postman so I know all about long distance walking!
It’s great working 1-1 with clients and I Believe that through good diet and training hard
consistently you can reach your goal whatever it may be.
Emmylou Anderson - [email protected] Tel: 07890 170 254
This is now my 5th year at winners 2000. I have been competing in figure and Bikini contests
for 4 years and earned my pro card with the UFE in 2014.
To see my transformations please visit my Facebook page /emmylouanderson30
Page 8
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Page 9
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Do you look in the mirror and want to
be leaner, toned and see your abs?
Confused by “the best way” and Fed up of magazine articles
promising “fast results” but delivering exhaustion and just
hundreds of £££s spent on “fat burners”??? Here we will take
a look at some of the more common strategies that are used.
Keto - What is it?
• removing carbohydrates out of each meal, forcing the body to switch to burning fat for fuel.
• It takes time to shift to Keto, probably 14-21 days on average.
• The carbohydrates that the body does require, for
the brain and other processes, are made through gluconeogenesis, a process that takes place in the liver
where amino acids are converted to glucose and sent into the bloodstream.
Who does it work best for?
It is usually supported by pure LSD cardio, so it does suit very
committed bodybuilder style plans and people who have up
to 2 hours a day for long slow duration cardio. This is of course
increased through the diet as the body adapts to the slow
cardio, and this can also have effects on the thyroid function.
Carb Cycling - What is it?
• Cycling periods of higher carbohydrates, and periods of lower.
• A typical approach may be to run this over a 3 day period, one day with pretty much zero carbs, 1 day with 1 gram per KG of bodyweight, and then a third
day with a huge surplus of carbs, intended to totally
restock glycogen levels and reset metabolic rate and hormones.
Who does it work best for?
It works well for people who handle carbs well. This can be part
genetic and part environment, meaning if they can maintain
stable blood sugar throughout the day without the need for a
totally controlled carbohydrate intake.
Intermittent Fasting (IF) - What is it?
• A period of fasting, typically no food before 1pm, followed by controlled feeding for the rest of the day.
• Interval style cardiovascular training is undertaken in
a fasted state with a BCAA drink prior, and has been shown to be effective to maximise fat loss.
• Alongside the fat burning effects, it has been used
to help with digestive issues, as the period without digestion gives the digestive system a period of rest and repair.
Who does it work best for?
Like most diets this has to be used with people who are “stable”
mentally and physically. The periods without food can be rough,
spiking hormones that can turn people very aggressive or very
emotional, so it needs to be controlled. If people are fit and
healthy, IF is a very good method of fat loss. IF should not be
used for anyone who suffers from blood sugar problems.
What Diet should
you follow?
Paleo/Primal - What is it?
• Reducing excess carbs to a level you can tolerate.
• Great for health and fat burning.
• Essentially following a “caveman” diet on the basis
that our bodies have not evolved as far from a
hunter gatherer type set up as we think.
Who does it work well for?
Like Keto and Atkins, Paleo will work for people who do well
on proteins and fats, and also use LSD cardio as their choice
of fat burning. It is pretty easy to follow so for the general gym
member or person just looking to tighten up a bit, a period of
Paleo is a sensible method. If you are undertaking a lot of higher
intensity type activity, then Paleo is probably not going to fuel
you as well as you need.
Metabolic Typing (MT) - What is it?
• MT uses our genetic makeup, heritage and traits to
indicate which fuel(food) mixture suits us best.
•Plus, at different times of the day, and when we are experiencing different emotions, certain foods will suit us better.
Who does it work well for?
MT works well for everyone. It takes some time and effort to
establish what is the best mix, what foods to avoid. It won’t give
dramatic fat loss in rapid time and isn’t a quick fix plan, more like
the long term plan behind the quick fix.
Carb Back loading - What is it?
• A process of putting all your carbs at the end of the day, evenings. It works on the premise that your sympathetic nervous system can be deactivated by carb feeding and also that this will help to restock muscle and liver glycogen
for the following day’s workout.
• Plus, all day you have been running on proteins and fats and burning more stored fat for fuel.
• There are various ways of doing it, some people suggest proteins and fats only for a 5 day period, followed by an
8 hour refeed one evening, some more frequent.
Who does it work well for?
Protein types who do best on proteins and fats. Plus it is gaining
popularity in the bodybuilding world as a pre-contest tool.
A healthy body, on all levels, will be the leanest, and probably
have the most potential for athletic development. There are no
short cuts, no fast paths, and no “Transformations Diet” that is
going to be sustainable unless the core foundations are in place;
HEALTH. Physical, Emotional, Psychological and Spiritual.
Before considering any of the above, we advise that you speak
to your doctor or one of our trainers. Please see page 3 for all
contact information.
Page 11
The next Transformation can be you...
At Winners 2000 we have worked with thousands of members and
transformed many lives. The next life to be changed could be yours and we
are now offering the training and nutrition plans that we have perfected
over the years TOTALLY FREE!
Just visit our Facebook page www.facebook.com/Winners2000Fitness
and find everything you need to get started and start Winning today! If you
would like more information, please see page 3 for all contact information.
Yasemin has gone through an amazing transformation
dropping 6 stone and the latest step on her journey
involved a 100K non-stop walk raising £1000 for
charity.
She started off to nervous to actually come to the gym
and had some physical barriers due to her weight and
general bad health but is now training for the Plymouth
10K.
Mike changed to one of our training and nutrition plans
and totally transformed his physique.
So much so that he took part in the UK’s biggest fitness
modelling show and went from an overweight builder
to a fitness model in a matter of months!
Glen has completed numerous endurance events and some of these include
an Ultra marathon at 36 miles, a 90 Mile Duathalon, a solo 24 hour Charity
event alternating between running and cycling and covering a distance of
600KM.
Glen is now training for an Ultra Ironman which will take place over 4 days
covering a distance of 530 Miles spread across running, cycling, swimming
and kayaking.
Page 13
Group Classes
Our membership includes these great free to member classes,
with over 35 classes per week to chose from
Pump • Zumba • Circuits • 20:20:20
Pilates • Yoga • Combat • HIIT • Kettlercise
Call in today to pick up our latest timetable and get
booked in or check out our website
www.winners2000.co.uk
All aspects of tree surgery undertaken
• We are a professional tree surgeons based in
the Totnes area
• We have over 30 years experience and are a
family run business
• We undertake all aspects of tree work from
tree pruning to stump grinding
Let our
experience
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Family and Children
Wills, Trust and Probate
Employment
Accident and Injury
Corporate/Commercial
Financial Services
Dispute Resolution
Property
Medical Negligence
Crime
• All works are carried out to British standard
BS3998:2010 industry best practice and we
are fully insured for damages & public liability
• We have many individual clients from domestic
homeowners to large estates such as the
National Trust.
Tel: 01803 866201 • Mobile: 07752 253561
Email: [email protected]
Web: www.treecaredevon.com
Newton Abbot 01626 202404
Torquay 01803 202404
Exeter 01392 202404
Bovey Tracey 01626 833263
[email protected]
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