What To Expect From A Speedflex London Class

September 11, 2018

Speedflex London invited me to try their flagship class, so of course I said yes (thank you). Here’s how it went, what I thought of it, and why I challenge you to give it a go! (Spoiler alert: you’ll work harder than you thought possible in 30 minutes but feel amazing the next day!)

Speedflex Helps Put The “I” In HIIT

We all know about HIIT – high intensity interval training, right? Great for burning a lot of calories in a short amount of time, and a good way of hanging on to muscle mass rather than just getting “skinnier”. But – the clue is in the name – HIIT has to be intense. Not just a bit hard. It has to push you right out of your comfort zone. And be honest, how easy is it to REALLY push yourself to true “intensity”?

Speedflex promised me a lung-busting HIIT workout, but the bit that really got me interested was the method. Speedflex uses nifty kit to turn your HIIT workout into a resistance session.

I might have hung up the bodybuilding bikini (for now… never say never and all that) but I still train with weights. And whilst I might not want to put on any more size, I’d like to hang on to the muscle I have! (At a 40-something lifetime drug free female, that’s no easy feat and certainly won’t “just happen”).

Speedflex would be a great workout for anyone in my position (wanting to hang on to muscle but work on fitness – oh and not get too fat despite eating pretty much whatever…) It would also be a good workout for anyone who wants to build a bit more muscle but doesn’t want to do the freeweights or gym weights machine thing.

Speedflex London (where I went) offer several different classes. I did the Classic (the flagship 30-minute class). But all the classes use Speedflex’s unique weight training machine. It’s really clever – it actually changes resistance level based on how hard and fast you push/pull/press/row (etc) it. There’s no momentum, but constant tension which increases as you put in more effort. So when you get a bit tired, the resistance comes down. But when you’re ready to go at it, it throws more at you.

This means you can achieve a challenging level of intensity no matter how experienced/new/strong/tired/fired up (etc) you are.

No kit to load, nothing to drop on yourself, and no sudden jerking movements – Speedflex is really safe but (trust me on this!) very challenging!

Fun fact: did you know that Speedflex was formed in 2011 by a group of entrepreneurs including Alan Shearer. You do now!

About My Speedflex Class

So – enough about the sciency stuff. What is a Speedflex class actually like (and would I recommend it)?

First up, I had my inbody assessment which I’ll talk about in another blog post. All Speedflex attendees/members get regular inbody assessments so you can track changes to your body composition with real data. Very rewarding!

Then I was given an induction – how to use the Speedflex machine, using my own weight/strength to alter the resistance as there are no pins or plates or stacks.

After that, it was into the class – a 30 minute high-octane combo of giant sets using the Speedflex kit, battle ropes, slam balls, and kettlebells.

Each class is different (check out the different versions of Speedflex class here) but each instructor will naturally design the sessions a bit differently, too.

Our coach Tigan was smiley on the outside but don’t be fooled – the man knows how to design a killer session! Our group was a mixed ability of men, women, sportspeople, and beginners but it’s fair to say we all got what we wanted from the session. Sweat pouring, gasping for breath, just enough recovery time to go again… It was one of those sessions where halfway through you’re thinking “this is never going to end!” and then with 5 minutes to go you feel like it wasn’t so bad and you could push a bit more… Perfect!

It took me a while to recover (as you’d expect, when my heart rate had hit 90%+ of max!) But afterwards I felt good – tired but not destroyed, and no DOMS the next day (<<< this is a big USP of the Speedflex system – little to no DOMS).

Would I recommend Speedflex?

Yes, without hesitation. Great for freshening up your fitness routine, perfect for people who don’t like “the gym”, highly effective for weight/fat loss and muscle gain, and an amazing way to do true HIIT.

Want to try Speedflex? They have a 2 week free trial (unlimited classes in that time period) so you can get a real feel for it. Just ask at your local studio or click here. At the mo, there are Speedflex studios in London, Coulby Newham, Cork, Darlington, Dunfermline, Durham, Dallas, Dubai, Edinburgh, Reigate, Mansfield, Newcastle, Norwich and West Byfleet.

Oh – and I apparently burned 342 calories in the 30 minute class (as measured by the MyZone system – used in all Speedflex classes so you can see how hard you’re working and challenge yourself).

Let me know if you’ve got any questions – or if you try a free class like I did!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 14 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.

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From RAGS To RICHES – storytelling for fitness business marketing

April 3, 2018

I’ve been talking about storytelling recently – and the most effective “categories” of story for fitness businesses like yours.

Let’s look at another type of story (as identified in Christopher Booker’s 2004 book “Why We Tell Stories“).

Rags To Riches

We can all name several rags to riches stories from fairytales through Disney and beyond. Think Cinderella, Aladdin, Pretty Woman, Forrest Gump, Slumdog Millionaire, and Rocky (yep, him again – I know I mentioned him in the “Overcoming The Monster” post but this is why boxing movies get us so hard in the feels – they are impeccable examples of storytelling).

You know how the R2R story goes. Poor (yet plucky) hero faces incredible challenges despite all the odds being against him. He usually has a loyal sidekick or just one person championing them. Our hero gains something, loses it, then gets it back again – but not until they’ve overcome a situation, learned something important, or become “better” somehow.

There is conflict and drama. The narrative has ups and downs (it would be pretty boring otherwise). The hero always loses something (or someone), or has to leave something behind in order to progress.

So how can you use R2R in your marketing?

Two ways…

1️ For social proof
Client case studies don’t need to be as dramatic as a movie plot, but they do need to show clear progress – with the client overcoming the odds and triumphing in the end. Build the story around contrast: what was life like before, what happened during the journey, and what is life like now? How will your products or services bring “riches” (health, happiness, confidence, fitness) into their life? What are the “rags” they so desperately want to leave behind?

2 Your own story
Intelligent and subtle use of R2R in your own storytelling can really help you connect and resonate with your target market. Do this clumsily, and you’ll come across as cheesy or – worse – insincere. But get it right, and it can create a deep connection which showcases your empathy. Where did you start from? What obstacles did you overcome along the way? What did you learn? How can your story inspire and encourage potential clients who are further back in the process?

Some examples of Rags To Riches in sports and fitness advertising: remember the Nike Golf ad (2016) where Tiger Woods inspired young Rory McIlroy to greatness? Fantastic example – watch it on Youtube to remind yourself.

Or Gatorade’s ‘Rise Up’, ‘Greatness is Taken’, and ‘The Secret to Victory’ campaigns: “Every athlete loses. It’s part of the game. But what separates the good from the great is how they bounce back.”

Want to know HOW to use stories like these in your own business content marketing? Just get in touch – happy to help!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 14 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: The Round-Up

December 1, 2017

So Vegan Month has come to an end, and we need a round-up post. I would have written this yesterday but, you know, I was too busy making seitan from scratch… 😉

So. Let’s revisit my first post and answer my own questions…

Did I feel any healthier eating 100% vegan?

Hm. Yes, on balance I did. I always eat a lot of veggies anyway, cook all my own food, rarely if ever get takeaway etc. But what I noticed during Vegan Month is that I just bought less snacky sweet “excess” stuff. This was mostly because I couldn’t be bothered to read the labels on everything. I know there’s vegan chocolate, vegan icecream, etc. But I just kind of couldn’t be bothered. As a result, the amount of unplanned snacking definitely went down. I also ate a lot less in the way of sauces and dressings (because so many of them have milk/cream/egg). My diet was a lot simpler as a vegan.

Did I sleep better?

No change here. My sleep is largely dictated by the noise levels of my neighbours.

Has my body changed at all (composition and/or size?) 

Weight has stayed the same, but then again I did make an effort to eat the same calories as previously, so I wouldn’t expect a change. I do think I look a bit leaner, but this could be because of training frequency which has increased these past few weeks.

Is my training performance affected at all (better/worse)?

I’ve been training hard and feeling good. The only times I’ve felt shit in training is when I’ve been exhausted (see above re: noisy neighbours).

Did I feel hungrier?

No, not at all. In fact maybe less hungry?

How easy (or not) was it to hit my normal macros? 

My protein went down and carbs went up. It was difficult to hit higher protein (because vegan protein is all mixed in with carbs), and difficult not to eat higher carb (same reason). I was hitting around 250g carbs a day with no effort at all – just because carbs are kind of everywhere with a vegan way of eating. This is fine by me, by the way, I have no issue with carbohydrate! I felt/performed/look much the same or perhaps a bit better. Protein wasn’t low (lowest was something like 125g) but lower than pre-vegan diet.

What kind of recipes/meals did I end up cooking, and will I keep any of them in my regular diet?

Sorry, did I mention that I made seitan from scratch? I did? Oh. Well I also made lots of curry-type things with tofu and/or pulses. (Some of the recipes are here.) And I discovered fava beans, which I made into a kind of daal with turmeric and spices. I really enjoyed everything I made (I guess it would be odd if I didn’t, given that I made them?!) and will keep them in my regular diet. I will actually make seitan again!

Will I carry on with all or any of my vegan food choices after 30th November?

Definitely. No milk or yoghurt – the thought had been making me feel a bit “ick” for a long time before I did this vegan experiment. I’ll carry on using non-dairy milk. I doubt I’ll want yoghurt but if I do, there’s Alpro. I really dislike honey. I suspect I’ll go back to regular cheese. I will eat eggs and egg whites again. As for meat? I will eat it again, but I don’t have any specific plans. I didn’t get any meat out of the freezer last night ready to eat today. And I haven’t eaten any today. I am looking forward to a bit of salmon and – oddly – tinned tuna.

I hope you’ve enjoyed following this month-long eating experiment. If you have any questions for me, please ask and I’ll do some follow up posts.

All the Vegan Month posts can be found here >> Vegan Month experiment <<.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.

 


#6 – 7 Ways Copywriting Is Crucial For Your Fitness Business (About Me profiles)

October 26, 2017
Today: writing your About Me page (or any kind of profile/bio).
(Check out the posts about videos and video scripts, emails and email marketing, blog posts, website copy and ebooks.

Isn’t Writing “About Me” Easy? I Just Talk About…. Me…. No?

Do you want to bore your readers straight off the page and leave them with absolutely no idea of what life would be like working with you?

Then no, ideally not.

Yes, if you run a business, you do need to tell people about yourself (especially if you are the face of the brand). You might do this on your website, in your social media bios, within sales pages, and as an author bio when you write guest blog posts.

But how much thought do you put into those little “about me” profiles?

“About Me” Is A Marketing Tool Too

Stop thinking of about me/profiles as a footnote and start thinking of them as a key part of your marketing and brand awareness.

It can be challenging to get all the key points into an “about me” section, especially on social media, but that’s good practice. Make your bio sharp and succinct, interesting, and on brand.

9 Things To Remember

If you’re struggling to write an engaging profile/bio/about me section that doesn’t bore people to death, bear these points in mind:

  1. know who you’re talking to. The messaging, tone, and language of your bio should change according to your audience, just like any other bit of copy should.
  2. don’t just include facts and boring info (tip: nobody cares about you, they care about what you can do for them)
  3. make your about me/profile be about the reader. I know, sounds weird. But it needs to be about you in the context of what you do for other people.
  4. share your values, character, and what makes you different. Why should the reader work with you?
  5. tell the story of your professional journey. People love stories, and this is the best way to get all that boring info in without just listing a load of facts.
  6. show how you’ve provided solutions in the past, and how you can help the reader now. This is another creative way of getting those boring facts in, but in story form.
  7. give a sense of what it’s like to work with you. Do this through stories, language, and tone.
  8. build a sense of connection, familiarity, and trust
  9. add a call to action or at the very least a way to contact you

Here are a few examples of About Me/profiles I’ve written

Kirk Miller About Me page

Boldanic (supplements) About Us/company story page

Tony Cottenden Top Condition PT About Me page

Adam Cam About Me page

For more fitness industry copywriting chat, join me on Facebook– and stay tuned here for the final post in the series.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who has been writing content and direct response copy for the fitness industry since 2004. Get in touch via Facebook, or by sending a message here.

 


#4 – 7 Ways Copywriting Is Crucial For Your Fitness Business (Emails)

October 20, 2017

Number 4 in this blog series about ways you should be using copywriting in your fitness business is: emails.

(Check out the posts about blog posts, website copy and ebooks).

Do You Just Mean Sending Emails To My Clients?

Not exactly. Email marketing is (as the name suggests) a marketing tool. So your “email marketing” emails are different to the regular individual emails you send to clients for check-ins etc.

Email marketing is mass emailing your list (or breaking your list into segments to send more specific messages): for daily or weekly “newsletter” style emails, or to market/sell a product or service.

I Heard Email Marketing Is Dead

Yeah, no, it’s not. Obviously you need to get it right – and that starts way back before you send an email. It starts with putting out consistent valuable content, then successfully asking people to hand over their email address so you can build a list.

But once you’ve got a list, and something useful and truly valuable to tell them about, email is a great way to talk directly to prospective clients in a one-on-one way. It’s almost like a conversation between the two of you.

And that is exactly how it should feel to the person reading your emails.

Remember when I said that you should always write as if you’re talking to just one person? After all, your reader will most likely be alone when they read your copy.

Emails are a great way to remind yourself of this point. When you write emails to your list, imagine one single individual receiving that email: on their phone (probably), or maybe at their desk during a quick coffee break.

How To Use Email Marketing In A Fitness Business

  • daily/weekly regular emails to give value and build familiarity
  • pre launch emails to warm people up for a new product or service
  • as an entire sales sequence
  • post sign-up/thank you/welcome emails
  • to measure results with certain splits/sub sections of your list
  • for retargeting purposes

Make Sure Your Emails Do Their Job!

Spend plenty of time crafting great subject lines (so the damn email gets opened in the first place!), body copy that entertains/informs/educates, and then (when relevant) a strong call to action (CTA).

For more fitness industry copywriting chat, join me on Facebook – and stay tuned here for the next five posts in this series.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who has been writing content and direct response copy for the fitness industry since 2004. Get in touch via Facebook, by sending a message here.


#1 – 7 Ways Copywriting Is Crucial For Your Fitness Business (Website Copy)

October 16, 2017

Over the next seven days, I’ll talk about seven ways that copywriting is crucial for your fitness business.

Today: website copy.

What is website copy?

It simply means the words on your website. Whether it’s the home page, product/services page, contact us, your bio, the “our story” or “about us” bit, or a more salesy page like a squeeze page, landing page, or long form sales page. Any words on your website is “copy”.

Why does your website need copy?

Well, it would look pretty bare with just images and graphics. Even a headline or a call to action box is “copy”.

The words on your website need to persuade the reader to do something. Sign up, join up, get in touch, engage, order, buy!

Of course a website will also have information on it (who you are, what you offer).

But it shouldn’t really be about you. It should mostly be about THEM. Why are you the right person to help them, and why now? How well do you understand them, and how will you solve their problems?

Whether it’s just a simple landing page, or a full website with products and services, stories and social proof, blogs and a members’ area…your website needs copywriting.

Here are a few examples of web copy I’ve written:

Web copy for a Personal Trainer Tony Cottenden at Top Condition PT
Web copy for online Fitness Coach Kirk Miller
And online Coach Adam Cam
Web copy for sports nutrition Bulk Powders
Web copy for a sports NGB Swim Wales

For more fitness industry copywriting chat, join me on Facebook – and stay tuned here for the other six posts in this series.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


A New Sport Every Month: Roller Derby

September 29, 2017

What’s got 8 wheels, a gum shield, and a witty pseudonym?
A Roller Derby athlete!

Yep, I did Roller Derby.

I’ve decided to try one new sporty thing every month. Partly to stop my training from getting stale, partly to meet new folk, and partly for the LOL factor.

Because we all know I’m no good with:

– falling down (or prospect thereof)
– jumping/moving both feet off the ground at the same time
– any form of agility

September’s A New Sport Every Month was pretty funny (…mostly for the instructors…)

What Is Roller Derby?

Just about the further thing from my comfort zone that you can imagine.

No But Really, What IS Roller Derby?

Roller Derby is a contact team sport on roller skates. Two teams of five players skate counter-clockwise around a track, during “jams” (point-scoring bouts) that last up to 2 minutes.

One of each team’s five players is the “jammer” who can score points. The other four are “blockers” – defensive/offensive players whose role is to block the other team’s jammer, and to protect their own jammer so she can lap the other team to score.

Two things really appealed to me about Roller Derby.

1) It originated as a female-only sport, and men’s teams are a much more recent thing. Roller Derby is closely tied up with themes of feminism and body positivity and, at entry level, it’s an amazingly encouraging, empowering sport for women of all shapes, sizes, ages, and fitness levels.

2) The names. I mean, come on. At my trial session I met Demi Lition, Hellen Degenerate, and Brute 66. In teams around the world, you’ll find Brazilian Whacks, Tess of the Derbywheels, and Nancy Raygun.

Roller Derby has been around since the 1940s, but fell off the radar until recent years. It’s enjoying a massive surge in interest now, so when I realised we have a local team, I signed up for the Open Day.

I didn’t get to actually play (that would have been asking way too much of my first hour on skates!) But I learned some of the basic skills: how to fall (various ways!), stop, speed up, and turn. We got to watch the Rec League in training, and then saw the main competitive team practising.

I asked Demi Lition, Founder of Kent Roller Girls, to tell you more. about Roller Derby.

Who is Roller Derby suitable for?

Pretty much everyone. You don’t need any experience or fitness level to start, and there’s no particular shape or size of person it suits best. You just need to be prepared to fall over a lot!

What does basic, entry-level Roller Derby consist of?

Most teams run a variation of beginners sessions. These can be a course over a set number of weeks, or continual drop-in sessions. My team – Kent Roller Girls – runs a recreational league. Skaters can join at any time with any level of experience, and we will teach you everything you need to know. You can take as long as you want/need to learn the skills, before getting to the level of playing games. Our rec league needs absolutely no experience whatsoever to join! Just the willingness to learn something completely new

Can you do Roller Derby as exercise/training and never compete (if you want)?

You can indeed! Recreational teams are great for this. There’s no pressure on skaters to compete, and you can focus on the fun side of the sport and of skating. There’s a place for everyone in the sport.

What does Roller Derby do for a body?

Roller Derby is all about the bum and thighs! (Nic: I concur! I “do legs” twice a week but the day after trying Roller Derby, my adductors, abductors, and glutes were sore!) You spend the majority of your skating time in a stance known as “Derby stance” – a slight squat position – which you definitely feel when you start skating! You build a lot of power in your legs to get yourself around that track. And as you make your way towards actually competing you need to be able to skate at a certain speed for a length of time which really helps with improving cardio.

Roller Derby has done more for my body confidence than anything else ever has. And a lot of people will say the same. It’s a sport for everyone, no matter what body shape, and we’re all as valuable to the team as each other. We all have our strengths based on our sizes and we all learn how to use them to our advantage. I’ve gone from hiding in baggy shirts and tracksuit bottoms, to wearing shorts in front of crowds of people. I hadn’t worn shorts in public for 15 years!

Thanks, Demi! :)

Go and visit Kent Roller Girls’s website or KRG on Facebook. Where is your local Roller Derby team? Why not look out for an open day, or pop along to their Rec League to give it a go.

Do you do Roller Derby? I’d love to hear about it!

Thanks to Kent Roller Girls for the open day 🙂

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.