"London's Best Personal Trainer" Time Out Magazine 2010

Marianne provides a independent sports fitness consultancy which advises on, as well as devises, nutrition and fitness programmes and courses for companies that strive to improve the overall health and fitness of their key staff.

She also offers a sports specific conditioning consultancy for sports teams where she devises, and oversees, a programme which optimises the performance of the athletes whilst at the same time minimising any risk of injury and illness.


A healthy employee is a productive employee and therefore it is to the advantage of any company to cater to their key staff's health and well being.

Stress is the most disruptive element within the work environment and without doubt the prime cause for unexplained illnesses. Marianne can help you reduce the effect it has on your business and workforce.

According to the latest CBI-AXA Absence Survey, absence from work cost the UK economy £13.2 billion last year as the average employee took almost seven (6.7) days off sick.

Long-term absence (20 days or more) also continued to be a serious concern for firms. Although only 5% of absence spells became long-term, they accounted for a massive 40% of all time lost, costing £5.3bn. Long-term absence accounted for half (50%) of all time lost in the public sector, but under a third (31%) in the private sector.

Absence levels varied greatly across organisations, and there were 9.3 days of difference between the best and worst performers. The survey showed that, while a certain level of absence is both acceptable and inevitable, absence can be managed and reduced through a mixture of 'carrot and stick' policies, like offering medical insurance, health support or flexible working, whilst also having formal absence management processes, such as not paying sick pay for the first three days of absence.

The average direct cost of absence was £517 per employee - or 3.1% of payroll - which includes lost production and the expense of covering absence with temporary staff or overtime. The CBI also estimates that indirect costs, such as lower customer satisfaction, add another £263 per employee per year. When these indirect costs are added to the direct cost, the UK lost £19.9bn to absence.

Due to information overload, from the media and internet, there is so much confusion today over dietary needs, type and frequency of exercise and how to deal with stress. Marianne is able to provide you and your staff with the expertise and training in the key areas of fitness, nutrition and general health.

Marianne will create a health and wellbeing strategy for your business which will enable it to 'buck the trend' and in doing so reap the benefits, such a keeping sick days to a minimum, that go with having a happier, healthier and fitter workforce.

This strategy will actively reduce stress related illnesses. Studies have proven that the body’s ability to cope with stress is dramatically improved by regular exercise and a sensible and balance nutritional plan.

At the same time it will also energise the working environment. The mid afternoon workplace slump can be reduced, or eradicated entirely.

Whilst the group fitness sessions, and the team building courses, not only create team bonding but also highlight the natural leaders within your company.

There are various 'corporate' services available, either as stand alone or as a combined package.

Physical Assessments
Marianne would undertake a physical assessment of each of your key staff to assertain their fitness levels. The assessment comprises of:

* Medical questionnaire
* Blood pressure and resting heart rate test
* Cholesterol test
* Blood sugar level test
* Lung capacity test
* Body fat analysis.

Please note: Marianne has a strict non-disclosure policy; as such the individual being assessed will be handed the only copy of the results on completion of the assessment.

Nutritional Management
Marianne would create bespoke nutrition programmes for key members of staff as well as provide general advice regarding canteen meals, vending machine contents, lunchtime options etc. It is a scientifically proven fact that mental acuity can either be improved, or subdued, following a meal. As such it is imperative that the right food choices are provided to generate the optimum work production levels from your workforce.

As Marianne particularly specialises in Food Allergy and Intolerances she would be able to diagnose, and assist, any employee that has been unknowingly suffering from a particular food allergy or intolerance. As approximately one in four people suffer from some form, albeit mildly, of food allergy or intolerance there is a high chance that those members of staff that regularly suffer minor ailments, such as migraines, IBS etc, have an allergy or intolerance. By Marianne pinpointing the cause and adapting the diet for the sufferer their health, work attendance and performance will all significantly improve.

Small Group Classes and Personal Training
These can take place at the workplace, your own gym or externally at various gym locations in London.

Corporate Bonding/Team Building Courses
Ranging from White Collar Boxing training through to outdoor Extreme Boot Camps Marianne has the ability and contacts to create and lead exceptional team building special events.

The cost, which can be as low as £10.00 per person per week (boxing based fitness class), is dependent on the numbers of your staff involved and services required. For further information please either call Marianne's PA on 07960 850645 or e.mail marianne@sportsnutritionandconditioning.com

Sports Teams:

Marianne's sport specific conditioning will ensure that the members of your team achieve the correct balance of strength, endurance, balance, agility, speed and power required for your sport.

Sport conditioning is a science, as such Marianne would create a unique programme, which takes into account biomechanics, movement analysis and muscle requirement, for optimum performance for your team. In order to achieve this Marianne will assess the needs of your sport and individual team members potential and deliver a conditioning programme, from non-competitve off-season through to peak-season, that will enable your team members to achieve their full potential.

As the goal of conditioning is to optimise the performance of the individual team members, as well as minimize any risk of injury and illness, Marianne's programme takes into account:

Training Adaption
Training adaptations are specific to the nature of the exercise stimulus (e.g., muscle contraction type, mechanics, metabolic demand). Athletes are subject to specific demands in the performance of their specific sport. Therefore, performance is dependent upon the individual athlete’s ability to meet those demands.

Progressive Overload
A conditioning program should begin at a tolerable level of exercise and progress in intensity and volume toward a targeted goal for the individual athlete.

• Intensity is the percent of the maximal functional capacity of the exercise mode (e.g., percent of maximal heart rate, percent of one repetition maximum).

• Volume is the total amount of exercise performed in specific periods of time. (e.g., total distance run, total amount of weight lifted.)

Priorities are developed according to the individual’s capabilities and of course their sport-specific demands, because not all elements of a conditioning programme can be optimised at the same time, rate, or magnitude.

Periodised training is the planned variation in the total amount of exercise performed in a given period of time (intensity and volume of exercise) within the training cycle. Research supports periodisation as the key to optimal physical development.

Periodised training has shown to create greater improvements compared to low-volume, single-set training. Such training programmes have been shown to be very effective during both short- and long-term training cycles and reduce the risk of overtraining.

Periodisation Cycles

•Macrocycle: an entire training year.

•Mesocycle: a training period lasting three to six months.

•Microcycle: a training period lasting one week or seven days.

Types of Periodisation Programmes

Strength Training

• Linear Programmes: Linear programmes address conditioning for sports with a limited number of competitions in-season and a well-defined off-season. Classic periodisation methods utilise a progressive increase in the intensity and a decrease in the level of exercise along with small variations in each microcycle. The linear method is based on developing neuromuscular function and muscle hypertrophy. The linear method is repeated with each mesocycle as progress is made in the programme. Rest between the training cycles (active recovery phase) allows for the needed recovery so that overtraining problems are reduced.

• Non-linear Periodised Programmes: Nonlinear programs address conditioning for sports with long competitive seasons, multiple competitions and year-round practice. The non-linear programme allows for variation in the intensity and volume within each seven-to-ten-day cycle by rotating different protocols over the course of the training programme. Typically, three-month cycles are used before an active recovery phase. Non-linear methods attempt to train the various components of the neuromuscular system within the same seven-to-ten-day cycle. However, during a single workout only one feature is trained on that day (e.g., high-force strength, power, local muscular endurance).

Linear and non-linear programs have been shown to accomplish similar training effects. Both are superior to constant intensity and volume training programs.

Programme Variables
Several variables may be periodised in order to alter the resistance-training stimulus to achieve the conditioning goal. Different combinations of these variables will create different workouts.


• General athletic fitness serves as a base for all sport-specific fitness and includes total body flexibility, total body muscular strength and power, cardiorespiratory endurance and body type, size, and structure.

• Sport-specific athletic fitness addresses physiological parameters, biomechanical actions, anatomical sites, and muscle activation patterns common or essential to the individual sport. These components are addressed through specific flexibility, strength balance, power/work, and aerobic/concentric training.

• Sport-specific skill is the ultimate goal. Optimal performance demands a refinement of unique training and skill acquisition.

Injury and Illness Prevention

Conditioning may decrease injury and illness by influencing sport-specific risk parameters (e.g., acclimatization, sitespecific flexibility, strength, balance, force production of muscle).

Components of the sport-specific conditioning programme:

• An personalised preconditioning evaluation in order to determine a fitness profile for the purpose of entering a conditioning program. This includes both a general and a sportspecific fitness evaluation.

• A periodised protocol for the individual athlete that addresses the unique demands of their chosen sport.

• An evaluation process to determine efficacy of the conditioning programme.

Conditioning Modifications For Female Athletes

In certain areas the conditioning programmes may need to be modified for female athletes as there are proven gender-related differences in muscle performance, particularly in the upper body. However, female athletes can obtain strength gains and aerobic gains as male athletes in a comparable training program. All female athletes should participate in a total body conditioning program. The lower extremity and shoulder are frequent areas of injury in the female athlete. Strength deficits in these areas are more closely associated with injury in females than in males. In the female athlete’s total body resistance conditioning programme, the upper body should always be emphasised. In addition, as the female athlete at risk of unique sport-related injuries (e.g., anterior cruciate ligament (ACL), ankle sprains) they should participate in specific resistance conditioning programmes.

For further information please either call Marianne's personal assistant on 07960 850645 or e.mail marianne@sportsnutritionandconditioning.com

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