Ultra Fitness (WorldMags) - Oct Nov 2013 AU

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DONT MISS
32 LOSE WEIGHT, NOT MONEY

Editor-at-large Shannan knows that with all of the weight-loss programs out there choosing the right one can be really confusing! His tips on what to look for in a transformation program are a must read.
42 EAT SMART, MOVE MORE, THINK THIN

Editorial Assistant Olivia interviewed Adro Sarnelli: When Adro speaks about his obesity rehabilitation centre you can hear the genuine passion in his voice. He truly is changing so many lives for the better!
66 REPEAT AFTER ME: I AM LIMITLESS

Editorial Assistant Olivia says: Mike Allsop is probably the most inspiring person I have had the privilege of speaking to. Everyone can learn a thing or two from the way Mike lives his life!
102 COMPRESSION GEAR REVIEW

Editor Michael says: My long compression tights are my favourite piece of kit. If I travel, so do my tights!
114 WHY PTS ARE YOUR BEST CHOICE

Advertising Executive Jane doubles as a PT and agrees with Pete! PTs do more than just instruct; they take ownership of your training routine.
Cover Photography: Andrew Maccoll
COVER STORIES
28 52 85 36 45
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TRAIN
16 BIG CHEST IN NO TIME
Wear your pride on your chest with this 20 minute workout.
CARDIO
36 MOVE IT, BABY

Shannan Ponton shares his insight into shedding those post-baby kilos.
PLUS
8 10 12 14 20
OUTBOX INBOX SHANNAN SAYS MEET THE TEAM ANATOMY 101
24 ASK SHANNAN
Avoid injury and gain muscle without losing weight Shannan tells you how.
45 30 MIN HIGH INTENSITY, FAT BURNING BLAST

Burn calories, strip fat and get fit with Justine Switalla.
28 TRIED AND TRUE FREEWEIGHT EXERCISES

A full-body, reliable workout you can do at home!
70 ZEN AND THE ART OF RUNNING

Tips and tricks to perfect your running regime.
102 WHY YOU SHOULD 108 WHATS HOT 130 WHY I RUN
52 BUILD MUSCLE, BLAST FAT IN 20 MINUTES

A barbell-only workout to transform you into a lean, mean machine.
85 720 SECOND SHREDDING SHORTCUT

Short on time? Rip yourself into shape in 12 minutes.
EAT
INSPIRE
PROFESSIONAL
121 PT OF THE YEAR 124 BEYOND FITNESS 126 CLASS OF 2013 128 CEC QUIZ
18 GOOD MORNING MIX

Avoid catabolism; start your morning with this beneficial Berry Booster.
22 WISE WORDS
Words of wisdom and My Day on a Plate from rugby champion Wendell Sailor.
114 WHY PTS ARE YOUR BEST CHOICE 117 FUTURE OF GROUP FITNESS AS A BUSINESS
40 HYDRATE WITH VITAMIN WATER

Are fortified waters really worth including in your diet?
26 2 OF US
Let Naida George inspire you to take on virtual personal training.
49 GOOD SALT, BAD SALT

For all those salt lovers out there, discover the real difference between table and natural salt.
60 SURVIVING AGAINST ALL ODDS

From obesity to ultra-marathons be inspired by Adam Keighrans amazing transformation.
74 BURN OFF YOUR GUT

Melt fat faster than ever with these 13 gutbusting foods.
62 BORN TO BE BRILLIANT
Australian kayaking champion Clint Robinson holds the keys to success.
BONUS!
CLEAN EATING RECIPES P89
79 SIBLING RIVALRY
Achieve your fitness goals with a friend even if they live 300 km away!
106 THE FITLOSOPHER

Have you found what you were looking for?
11 pages of recipes to make your transformation easier.
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Dont waste a minute!

have always been one to take advantage of the great opportunities that life presents. If there is the chance to get outdoors or have a workout, I will go for it over and above being stuck in a mundane situation. Sounds terrible, I know, but my approach has always been that if you are motivated enough you can get more done in a day than you ever planned. Believe me when I say that few of us will spend our final days wishing we had spent more time in the office! More than likely I would wish I had connected with more valuable people, taken that opportunity to talk to that interesting stranger or stayed more in touch with my mind, body and soul. What will your story be? I suggest it is worth spending a few minutes looking at your own life and making a stand. If your job sucks change it. If your relationship is static spice it up! If your body is suffering from poor nutrition sleep, exercise and keep reading! I am here to inspire you and get you the best solid fitness information possible. I want to create each issue of this mag like it is the last, and pack it with all the tips and inspiration that you will need to keep flying high! We say good-bye to Martin as Editor for now. He will still contribute and I know he loved doing this job. I am back in the hot seat and we have created a big issue for you with great profiles, reviews and workouts. Please write and let us know how we are doing and have faith that this mag is designed to be as fluff-free as possible. We are here to give you the best fitness advice and tips you can get in any mag. Best, Michael Henry.
If your job sucks change it. If your relationship is static spice it up! If your body is suffering from poor nutrition sleep, exercise and keep reading!
8 OCT OB E R / N O V E M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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GO BEYOND ORDINARY
Take the next step with Garmin Forerunner 10
Every step brings you closer to your goals. And now theres a simple way to help you reach your potential even sooner. Garmins Forerunner 10 GPS running watch provides all the tools and motivation to get you performing at your personal best. Track how far and fast youve run, monitor your progress, calories burned, and upload to Garmin Connect to analyse your performance just like a pro. Whether youre shaping up or pushing yourself to another level, Garmin takes you beyond what you thought was possible.
See the Forerunner 10 at Garmin.com.au
2013 Garmin Ltd. or its subsidiaries.
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Letter of the month
Hi Team Ultra FITNESS, I used to read this mag all the time! In fact it was instrumental in my becoming a PT. The last issue was way cool! Still the most science-based mag someone like me can use in my profession. I want more info on the latest R&D and technical tips, please. Keep it up, glad to see one mag has been swayed by the mass fluff that accompanies our industry! - Mark Dowith
Write to us & win

Its great getting so many letters from our readers. And were now rewarding you for your ideas and comments . If you send us your feedback, each issue well choose our favourite letter, and the winner will receive a Pulse QT Strapless HRM Pedometer.
Its motivation on your wrist measures everything

This strapless Pulse QT Strapless HRM Pedometer measures ECG accurate heart rate, steps, speed, distance, calorie, fat calculation and more. Valued at RRP $199.99 www.aussietsport.com.au
Hi Ultra FIT Have to say the article on the Biggest Loser last issue was a blast! What a pack of wankers! Oh and I just heard Michelle and Commando Steve had a baby, bought a house and broke up in, what, two months! What the?! Please dont let fitness become a celebrity affair! They will take all that is good and use it for their own pursuit of money, prestige and whatever else they can claim as their own. People, fitness is a necessity and not a slapped-up, massmarketed item that brings true happiness and fulfilment. I suggest we all stay calm. If you want to get in better shape find a solid PT like me and make a commitment based on the person you see in the mirror, not the tossers you see on the screen! I might make this anonymous but I did enjoy writing it! ED: Well, we are all entitled to our own opinion and I have to agree that your own fitness is a different path than any celebrity can outline. That is why a PT or training partner is key but where would all those other magazines be without the fanfare of the big names?? Hi, I would just like to compliment you on your awesome articles so much to read! Fantastic for me as a personal trainer; keep up the great work! Just one thing: I was checking out your article on Shape Your Shoulders and wondered if Amanda Steer looked that amazing or if she had
Connect with us
Ultra Fitness Magazine
Thanks Ultra FITNESS I am so pumped by this issue. Off to go train now! - Jimmy K Thanks to your Clean Eating recipe I just made the Dark Chocolate Pudding. Wow, was worth the hunt to find arrowroot powder! - Sally Hendy
been airbrushed a little too much? We all strive for some degree of perfection but I think Photoshop has gone a little too far with some of your photos; lets keep it a little real. We have enough insecurity with personal image without opening up a magazine like yours and expecting to strive to look like that. Please, can we keep it a little real? - Therese ED. Hi Therese, thanks for writing in. As Amanda is a personal buddy of mine I really wanted to give it to you straight! There was no airbrushing! Amanda is in even better shape now as she is competing in figure comps later this year. She is an awesome girl who photographs so well. I told her I thought she was our best female model recently and
she was gobsmacked! However, she is a keen surfer and I would attribute some of the conditioning to her addiction to nailing the waves at Snapper Rocks. All that said we are as committed as you to presenting fitness in only its most real form, so we do not airbrush even though I have begged the designer to make me look a little more buff!! This latest issue of UFM has been so helpful for me. So much solid reading and motivation. Now, how do I win the PT of the year award??? $50,000, that is interesting. I am hoping you choose me. Do we get to vote? More info needed! Kim Fort
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Its Time to Harden Up

C
ongratulations! We have just about shivered through another crisp, wet Australian winter. Now its time to shed those winter coats! No, I mean shed the birthday-suit style of winter coat. It is now officially time to get your act together and pay your penance for all of those lovely carb-, fat- and calorie-laden cuddles you got from the inside over winter or did you? Record numbers turned out this year for the majority of the major fun runs Australia wide. City2Surf, Busselton, Geraldton, City to Bay, Bridge to Breakers, Sydney Running Festival; the options are endless and ever increasing. Word on the street is that gym numbers rarely take a winter dive anymore and from what Ive seen people are cranking it up through ice, rain and wind! That being said, it is time for every one of us to reassess and reset our goals. As the days grow longer so should your desire to try something brand new; set a personal best or just take yourself way out of your comfort zone. New adaptations, results and, of course, that natural high we all crave lie just outside that comfort zone. So why the hell doesnt everyone get a fix every day? Because its not easy! Its time to harden up, get over that fear of discomfort, pain, breathlessness or failure and have a crack. The best version of you lies just beyond your comfort zone! This is, after all, The Transformation Edition of Ultra FITNESS. Check out our user-friendly guide to the ever-increasing and varied range of transformation packages available - some bona fide, some, well not so much. After filming back-to-back seasons of The Biggest Loser this year Im ready to set some new personal goals, put some time and energy back into myself and get RIGHT out of my comfort zone. Who is coming with me? Who is ready to transform?
Photo: Dallas Olsen
Shannan Ponton
Editor-At-Large
Its time to harden up, get over that fear of discomfort, pain, breathlessness or failure and have a crack. The best version of you lies just beyond your comfort zone!
12 OCTOBE R/ N O VE M B E R 20 1 3 | u l t r af it ne ssm ag. c o m . au
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Getting to Know Our Experts WorldMags.net

PHOTO: JARROD KOH
AVERAGE CIRCULATION NUMBER OF 33300 ON OUR COVER
Cover Photography: Andrew Maccoll

PUBLISHER Michael Henry FITmedia michael@fitmedia.com.au EDITOR Michael Henry editor@ultrafitnessmag.com.au ASSISTANT EDITOR/ENQUIRIES Alyssa Henry editorial@ultrafitnessmag.com.au ANATOMY & PHYSIOLOGY CONSULTANT Donal Carr www.placeofchi.com CREATIVE DIRECTOR Andy Quilty andyquilty@gmail.com ADVERTISING EXECUTIVE Jane Eyre 0400 993 633 Fax 02 9999 3385 gijane@fitmedia.com.au SUBSCRIPTION 6 issues (1 year) $40 NZ$59 12 issues (2 years) $80 NZ$109 Overseas airmail for 6 issues $99 Cheques payable to Ultra FITNESS mag PO Box 1068 Ashmore City QLD 4214 Subscribe online at www.ultrafitnessmag.com.au
Matty Abel is a highly motivated and successful personal trainer located on Sydney northern beaches. He has a long history of elite surf life saving and kayaking. Today his passion is for Ultra trail marathons. Check out page 130 to find out what inspires him to run. Matty recently won the Great Nosh Footrace in appalling conditions (cold, windy, heavy rain). His report gives a great insight into the thoughts of an elite athlete on race day and is here: www. mattyabel.com.au/2013/06/the-great-nosh-footrace. What is the biggest health misconception that you wish people were aware of? That exercise is going to outweigh nutrition. Exercise has many benefits but if youre going to eat unhealthy foods - dont expect results. Saying that, however, I think people just dont know what and when to eat. My role is to educate those people on how to get the results they are looking for. What do you wish you had known when you were 16? I wish I had known more about nutrition and how it affects the body. I truly believe that children these days need more and more education on nutrition. What is your morning routine? Most mornings I wake around 5am and have breakfast straight away. Depending on the day I either go straight into training my clients and do my own training later or I will get out and run the trails with my head torch while waiting for sunrise (the best part of the day!). Who are your heroes? Kilian Jornet - this guy can run up and down mountains like no other human. His athletic ability is one to be seen. Also, Eric Thomas - he is not an athlete but he has proven to the world that through small, positive changes you can come from having nothing to having whatever you want.
SUBSCRIPTION & READER SERVICES Phone: 1300 80 75 80 Email: admin@ultrafitnessmag.com.au Ultra FITNESS mag is distributed by Network Services
Nothing in this magazine can be reproduced without the permission of the publisher. This magazine is intended to give general information only. It is not a substitute for professional or medical advice. All liability arising directly or indirectly from the use of, or for any omissions in the information given is expressly disclaimed. The opinions expressed by the authors do not necessarily reflect those of the editor or publisher. Cover price is recommended price only.
Ultra FITNESS mag 2013 Published by Australian Workout Publications Inc PO Box 880 Newport Beach NSW 2106. ABN 84 002 908 447. All rights reserved.
14 OCTOBE R / N O V E M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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Superset opposing muscle groups with this fast-paced workout to speed up fat loss. BY BILL GEIGER, MA
IF YOUVE GOT only 20 minutes to train and your goal is fat loss, the key is to keep things moving. Youll not only burn more overall calories and elevate your heart rate, which improves your cardiovascular health, but also get the added benefit of post-exercise after burn: Youll continue to burn more calories throughout the day because of the boost in your metabolism. To help speed your workout along, youll superset antagonist muscle pairs: chest/back, quads/ hamstrings and biceps/triceps. (Your front delts get worked in the chest press, and your rear delts are worked in the dumbbell row.) Each exercise pairing is done as a superset, meaning that you do an exercise for each body part in back-toback fashion with no rest until you complete both moves. One muscle group has time to recover while its antagonist is working. Whats more, research shows that a muscle is stronger when its stretched beforehand (meaning that by supersetting opposing muscle groups, youll actually be stronger than if youre doing straight sets). To keep you from having to race around the gym wasting time, each exercise pairing involves the same equipment, simplifying the superset process and ensuring that you keep rest intervals to a minimum. Choose a resistance in which you approach muscle failure at 12 to 15 reps, a target that not only builds a degree of muscle but also keeps your heart rate elevated, chewing up more calories via increased volume while inducing a deep muscle burn. Make sure that you keep your rest periods to a minimum after each supersetno more than 30 seconds, as each muscle group has already started the recovery process when youre working its antagonist.
NO TIME TO LOSE
Flat-Bench Dumbbell Press
1 Lie back squarely on a flat bench with your feet spread wide for balance. Hold a pair of dumbbells with a palms-forward grip just outside your shoulders. 2 Strongly press the weights up and together in a smooth motion just short of locking out your elbows. Lower the weights along the same path, being sure to not overstretch your shoulders.
2
1. Do the rst exercise, then immediately begin the second move in the pairing without resting between sets. Rest only after you do both exercises, then repeat two more times before moving on to the next superset. 2. Doesnt include warm-up set(s) if necessary. Do as many as you need, but never take warm-ups to muscle failure. 3. Choose a weight in which you reach muscle failure by the target rep. Ideally, youre doing the same weight with both moves of the superset, but if you have strength imbalances or the weight is? too light on the second exercise, you may have to use another weight.
Note: The next time you do this workout, ip-op the exercises in each pairing to work the target muscles in a slightly different way.
Robert Reiff
20-MINUTE FULL-BODY SUPERSET WORKOUT

EXERCISE1
Superset 1 Superset 2
GOAL: FAT LOSS TIME: 20 MINUTES METHOD: SUPERSETS SETS2 REPS3 BODY PART
3 3 3 3 3 3 12 to 15 12 to 15 12 to 15 12 to 15 12 to 15 12 to 15 Chest Back Quads/Glutes Hams/Glutes Biceps Triceps
Superset 3
Flat-Bench Dumbbell Press One-Arm Dumbbell Row Dumbbell Lunge Dumbbell Romanian Dead Lift Standing EZ-Bar Curl Skullcrusher
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WorldMags.net One-Arm Dumbbell Row

1
Position one knee on a flat bench with your same-side hand supported at the top of the bench for stability. Grasp a dumbbell with a neutral grip and fully extend your arm, pushing the same-side foot back. Keep your back flat and head forward. 2 From a stretched position, strongly pull the weight into your side as you pull your elbow as far back behind the plane of your body as possible. Open up slightly at the shoulder while maintaining your bodys square position. Push the weight forward as you lower it. Do both sides for 12-15 reps. Then immediately go right into the flatbench dumbbell press.
1
2
Dumbbell Lunge
Stand erect, holding a pair of dumbbells by your sides with a palms-in grip with your chest out, back slightly arched, knees unlocked and feet fairly close together. 2 Take a fairly long stride as you step forward, then lower your body until your forward knee approaches a 90-degree knee bend. Your trailing knee should never touch the floor. Press strongly back up off your forward foot until youre standing again, then take a step with your opposite foot. After repeating the sequence for 12-15 reps, immediately do the dumbbell romanian deadlift.
1
Dumbbell Romanian Dead Lift

Stand erect, with your chest out, shoulders back, a slight arch in your back, knees unlocked and feet about hip-width apart. Grasp a pair of dumbbells and hold them at arms length, with a palms-down grip just outside your thighs. 2 Bend over at the hips, pushing your hips rearward as the weights travel down the front of your legs to about mid-shin level. Stop before your lower back starts to round, reverse direction and press your hips forward to rise back up. Do 12-15 reps.
1
Skullcrusher
1 Lie face up on a at bench and take an overhand, shoulder-width grip on an EZ-bar, raising your arms so that theyre perpendicular to your torso. 2 With your upper arms locked in position as best you can, bend at the elbows to allow the bar to approach your forehead, making sure that you control the downward motion. Smoothly reverse direction and press back in to a full arm extension. Do 12 reps.
1
Standing EZ-Bar Curl
1
Grasp an EZ-bar with an underhand grip about shoulder-width apart, allowing it to hang at arms length in front of you. Stand erect, with your chest out and shoulders back, keeping a slight arch in your lower back and knees unlocked. Keep your elbows locked by your sides throughout the move. 2 Contract your biceps to curl the bar up to about shoulder height, ensuring that your elbows stay pinned by your sides. Lower with control just short of a full extension. Do 12-15 reps and go right into the skullcrusher.
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anatomy 101 WorldMags.net

ABS
Linea alba External oblique Tendinous intersection Rectus abdominis
Internal oblique Transverse abdominis
20 OCT OB E R/ N O VE M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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Robert Reiff (photo); Molly Borman (illustration)
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Thirty-nine-year-old Wendell Sailor is best known for his speed, strength and imposing physique on a rugby eld. Known to many as The Dell, Sailor won the Brisbane Broncos Rookie of the Year at 19. His impressive career saw him win four Rugby League premierships, three State of Origin titles and a Rugby League World Cup in 2000. The 191cm winger represented Australia in both Rugby League and Union before announcing his retirement at the end of 2009. He is currently an ambassador for The Greatest Athlete.
WENDELL SAILOR
f o s d r o W wisdom s e f i l m o r f s r e v e i h c a
22 OCTOBE R / N O V E M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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MY DAY ON A PLATE>
Describe your typical day of meals, snacks and uid.
Breakfast: Three pieces of multi grain toast with fried eggs, and orange juice Snack: Boiled eggs or bananas Lunch: Ham and sale sandwiches (two rounds) Snack: Nuts or two pieces of MG toast Dinner: Steak or chicken and veggies Snack: Every now and then I will have a bowl of ice-cream as a treat. Lots of water through the day and an occasional glass of soft drink.
Who was your biggest inspiration? Michael Jordan - he set such a high standard and had the swagger to pull it off. Health and fitness-wise what is the most important lesson rugby taught you? Discipline about my diet. What was the greatest highlight of your career? I cant split the three grand final victories with State of Origin and winning the World Cup Grand Final. What is your most embarrassing moment on a rugby field? When I got my pants pulled down against Penrith in 2009. Which did you prefer: league or union? Rugby League - it is the peoples game and the more physical sport. What was your biggest disappointment as an athlete and how did you cope with that? When I couldnt play for two years; I got through it due to unwavering support from my family and friends. It was very humbling to not be able to do what I loved.
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ASK SHANNAN
Shannan, Im keen to add some resistance training to my workouts. Ive recently lost a fair bit of weight from eating right and starting to run. My only concern is causing myself an injury, is it safe? - John, via email Im a 30-year-old male trying to get fit but do not want to lose too much weight. I do Muay Thai twice a week, work eight-hour days six days a week and am often on my feet. My legs are a bit thinner than my upper body. Would Muay Thai help to build up the calves? Should I still train legs? - Lochie, Brisbane
Tweet Shannan!
If you could only do one exercise what would it be?
Boxing without question. Boxing trains endurance, speed, balance, coordination, power and self-belief!
Want training tips from Australias most successful PT? Send your questions to editorial@ultratnessmag.com.au.
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Photo: Dallas Olsen
John, most resistance training can potentially cause injury. You need to work out the risk to benefit ratio: what you will get out of an exercise versus risk of possible damage. There are, however, some principles you should adopt to limit potential injury: Brace your core. Standing, lying or sitting; brace your mid-section when lifting. Never sacrifice weight for technique. Never force an extra rep or lift too heavily if it compromises perfect technique. Use a system of progressive overloads. Always start at a weight you can manage then gradually increase the weight or repetitions over a period of weeks. Stretch. I know, I hate it too but it is ESSENTIAL to prevent most common injuries. If you stick to these rules the benefits will far outweigh the risks. Stick to compound, functional movements such as chin-ups, squats, dumbbell chest press, military press and deadlifts. Train with intensity and intelligence and stay injury free.
Your legs are the conduit that connects any body movement to the ground and proper grounding is the foundation of all power. You need power, speed and agility to get fit. Find a good skipping rope (calves respond well to skipping) and skip rounds (2-3mins). Alternate between double-foot hops, running, one-legged hops, boxer hops, side hops and then crank it up with some double-unders. In the gym do some deep squats and Romanian deadlifts (12, 10, 6, 6). Get your trainer to throw in some plyometrics and get explosive (box jumps, power bounds, leaps). Take a muscle-building protein before workouts and bed, and whey protein with carbs before training. Let us know how your fight goes; until then rip into training and enjoy real power in the ring. UFM
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ith a flood of Functional trainers in the market place, Inspire took on the challenge to produce a product that was not only better than the range of other products on the market but to tailor to the users requirements without compromising function, quality or design. As a result the FT1 has emerged. Over the past 12 Months the FT1 has fast become the Number 1 seller in functional training in the Australian market place. A combination of user feedback along with incorporating function and features usually only found in the commercial health club, the FT1 is leagues ahead of the competition.
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Dual 165lb stacks with an easy upgrade option to 210lb} stacks, with centre drilled weight plates creating balance and uidity in the motion 25mm solid steel guide rods for weight stacks producing the smoothest feel Lever adjustments on the pulley system eliminate the usual issues surrounding pop pin adjustments Commercial Rated pulleys with sealed bearings Comes with a complete range of accessories and attachments, conveniently stored in a rotating storage rack 5 resistance ratios allow for a smoother feel and longer range of motion, for greater versatility in exercise.
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RRP: $3499 inc GST Inspire is only available through authorised resellers. To nd your nearest reseller please visit: leisureconcepts.com.au/inspire/nd-a-dealer
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Inspire M3 Inspire M5 Inspire FT1
FUNCTIONAL TRAINING FOR: STRENGTH MUSCLE BUILDING WEIGHT LOSS SPORTS-SPECIFIC TRAINING
Inspire SCS
Distributed by Leisure Concepts Australia Phone: 1300 911 411 www.leisureconcepts.com.au/inspire WorldMags.net
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As exercise trends come and go, one thing is for certain and that is the reliability of a free-weight exercise routine for achieving great results.
BY LESLEY MAXWELL
Why free weights? Apart from the convenience factor,
there are many great reasons for choosing to do a free-weight routine. After all, you can do a full body workout with just a few dumbbells and without even leaving the house. This simple exercise works almost every muscle in your lower body at the same time and burns lots of calories, too. It is definitely one of my all-time favourite exercises. You can begin with Fitball squats against the wall if you are a beginner and progress to weighted squats when you are ready. Start by standing with your feet hip width apart and holding the dumbbells on your shoulders. Lower your body as if to sit in a chair, keeping your weight in your heels until your thighs are parallel to the floor while breathing in. Ensure that your knees never go past your toes. Now, while breathing out, push through your heels and squeeze your glutes to return to starting position.
Stabilise yourself! Free weights force you to use more of

your stabiliser muscles as well as your major muscle groups. These are the smaller muscles that come into play that help you to balance the weight and can help you to build more overall strength. Your stabiliser muscles are crucial for major muscle groups to produce the most force which means that youre recruiting more muscles than for a machine-based workout. It makes sense to say that free-weight exercises cause you to burn many calories during your workout because so many muscles are used to provide balance and stability.
Do you overcompensate? Another benefit of training

with free weights is your body cant cheat! This can often happen on machine weights where one side of your body can overcompensate for the other. You may have one stronger leg or arm which is working extra hard on machine weights and overcompensating for your weaker side without you even realising it! This can leave one side of your body stronger and more developed. Free weights result in a more symmetric muscle growth.
Lunge your way to toned thighs and glutes. Lunges are a very effective way to tone your hamstrings and glutes. The longer your stride, the more this exercise will target this area. Stand tall and hold a dumbbell in each hand. Take a large step forward with your right leg and raise your left heel off the ground, ensuring that your left foot is on its toes. Now, while breathing in, slowly lower your body in a straight line until your right knee is at a right angle. Ensure that your knee does not pass over your toes. Slowly rise back to starting position while breathing out.
It sounds like a bore working your core but
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your core muscles stabilise and support ALL of your movements! So without a good core or midsection we are lost! These are the deep abdominal and back muscles that work as stabilisers for your entire body. Although you cannot see them (unlike a pretty six-pack) they do all of the work so they definitely deserve some care and attention, too. Without conditioned stabiliser muscles you are at risk of injury even from simple movements which could then hold you back from your regular training. Training on a Fitball will ensure that your core muscles come into play as they are needed for balance, especially if you are doing your weight workout with one. Even if you are just sitting on a fit ball you are going to improve your posture; try it for a good change. There are many exercises you can perform using a fit ball and here are just a few.
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Hold a dumbbell in your left hand while placing your right hand and right knee on a bench or Fitball. Ensure your left foot is firmly planted on the floor. Let your left hand hang down by your side and keep your core muscles tight. While breathing out, pull the dumbbell up and slightly back towards your hip. Now breathe out slowly and bring the dumbbell back to starting position and repeat your desired number of reps. Hold a dumbbell in each hand and stand with your feet hip width apart and your knees slightly soft. While keeping your abs and core muscles tight, bring the dumbbells up to your shoulders as this is your starting position. Now, while breathing out, raise the dumbbells above your head and gently touch them together at the top of the movement. Allow a brief pause before bringing the dumbbells back to your starting position while breathing in. I always ensure the dumbbells touch my shoulders in between reps to allow for a full range of motion.
This is quite a challenging exercise, especially on a Fitball. Great for your core muscles, too! With a dumbbell in each hand, lie face-up (supine position) on a bench or Fitball and hold the dumbbells in line with your chest. If you are using a Fitball, place your feet flat on the floor and activate your core muscles. While breathing out, push the dumbbells up to almost fully extend your arms and gently touch the weights together at the top of the movement. While breathing in, slowly lower the dumbbells back to the starting position and repeat desired number of reps.
Hold a dumbbell in each hand with your palms facing forward and your hands by your sides. Your feet should be hip width apart and your knees slightly soft. Tighten your core muscles and you are ready to begin. Keep your elbows close to your sides and, while breathing out, bring the dumbbells towards your shoulders in a slow and controlled manner. No swinging is allowed as it is always about maintaining perfect technique. Hold that position for a moment while you squeeze your biceps at the top of the movement. Now, while breathing out, slowly return the dumbbell to the starting position and repeat your desired number of reps. For variation you can also perform dumbbell 21s. This is where you perform seven reps within the first half of the movement followed by another seven reps at the higher end of the movement. Finally, the last seven reps are with a full range of motion; hence the name 21s. It is a great way to fatigue your biceps!
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Not Money
Lose Weight,
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It all started with Weight Watchers, Gut Busters, and how could we forget Jenny Craig? They are programs that are designed to give direction to nations eating themselves sick, making a hell of a lot of money for the providers along the way. The programs that do deliver results, though, are often due to calorie restriction -which is merely a single pronged approach.
BY SHANNAN PONTON
he consumer has never been so spoiled for choice when it comes to weight loss solutions. It seems that everyone has a new and, of course, easy way to lose weight. There is, however, no easy way! So, before you part with your hard-earned cash, STOP looking for the easy solution! There is still no better equation for successful weight loss than calories in (what you eat and drink) versus calories out (how much you move)! To maximise your results you need a two-pronged attack: eat a calorie-controlled diet that satisfies all of your requirements for energy and good health PLUS a training program that will increase your calorie burn. Sounds simple, yeah? The list of what to choose, though, is as confusing as it is long: high-intensity, short duration; boot camp, CrossFit; Paleo, Atkins; Blood Type, Caveman. It is the choice of program that will determine whether you will, or will not, get what you pay for.
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I must confess, though, I am riding the transformation wave, too. I have been running Shannans Fast Track Challenge for two years now, born out of necessity more than anything else. If one more person came up to me in the street and said: If I had you as my personal trainer, I would lose weight, I would have screamed. Guess what; now you can! So cut the crap because it is time to step up and be accountable. I have put together the best information from 20 years in the fitness industry: nutrition, training, motivation, support and accessibility, all on an easyto-use computer platform. Now anyone, anywhere in the world, can have me as their virtual trainer. The results have been astonishing; Aussies are losing over 20% of their bodyweight in just eight weeks. They are Biggest Loser-style numbers and I have found that eight weeks is the perfect amount of time to create new habits and generate substantial results without losing focus. The end of long-term programs can often seem so far away and the old Ill make up for it next week excuse often sneaks in. Shannans Fast Track Challenge gives people everything they need to get moving and start eating well - the easy side of the transformation. The hardest part, of course, is getting people to adopt the right mindset. I have heard it all before: fatigue; lack of motivation; emotional eating; fear of failure. (If someone out there has a genuine excuse they think I have never heard of, send it in. If you are right, I will do 100 burpees.) Weekly weigh-ins, lessons and online meetings keep people accountable. However, it is the support that members get when they have blown it that makes the program so successful. We all fall at some time; it is how you pick yourself up afterwards that defines you. Surrounding yourself, even virtually, with like-minded, positive people makes it hard to quit or fall away altogether. Participants feel they belong and do not want to let me, other members or themselves down. Posting weekly weights makes weight loss real, stops people from having weekend blowouts and holds them to their goals and promises. The community that inevitably evolves never ceases to amaze me; the honesty and bravery with which members post is humbling. You can bet there is always someone else who is going through or who has been through a similar experience and is ready to offer advice, support or just a sympathetic ear. Training groups inevitably spring up all over the place as people who live close together meet up to train. It is, after all, always better training with a mate! If you are stuck in a rut with your training or cant afford a personal trainer, here is what to look for in a transformation program.
GENERAL:
Technical staff available for advice. Professional and personal advice available for members regarding injuries, food alternatives, exercise and to answer any questions you may have. Administration staff available to help you through problems such as setting up an account. Provides easy access to your personal trainer via email, Facebook or online forums. Have exclusive member forums set up; this is where the transformation community offers the greatest support. Online meetings to explain common problems, update training regimes and tailor workouts to suit the demands. Be reasonably priced and offer loyalty discounts for returning members.
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NUTRITION:
Daily menus should be set out clearly and concisely. Should be easy to prepare and use seasonal, fresh produce that is affordable. Calorie-controlled meal plans. Specied portions and/or weights. Certied by a qualied dietician to guarantee all daily requirements are met; micro- and macronutrients play a massive roll in weight management and overall good health. Tried and tested; there is no easy way to lose weight so dont look for one. No fad diets; if it sounds too good to be true, it usually is! It should instil good long-term and sustainable lessons about food - lessons that should last a lifetime. Encompass a wide variety of healthy food options; for example, vegetarian, Asian, seafood, lean meat and poultry. It should NOT rely heavily on supplementation. Comprehensive yet simple-to-use nutrition tables, recipes and advice that are all easily accessible online.
TRAINING:
Provide options to train at the park, gym or at home. Give time-poor options for busy people by including workouts as short as 15 minutes. Use progressive overload principles. The best way to fast track your results and avoid disheartening plateaus is to set systematic increases to the intensity of your training. If there is just one program for the duration of your challenge, look elsewhere. Combine cardio and resistance training. The fastest way to get a lean, functional and athletic body is to combine compound, functional resistance training with high-intensity, short- and longduration cardio sessions. Have the exercises clearly explained and, preferably, be available to watch online demonstrations by an experienced person. It is a buyers market out there so do your research, grab a mate and commit to your transformation program. Winter is all but over, so doing the hard yards now will set you apart when summer rolls in. We would love to hear about your results so let us know what works for you. Remember: Harden Up and Train, Dont Complain! UFM
THERE IS STILL NO BETTER EQUATION
FOR SUCCESSFUL WEIGHT LOSS THAN CALORIES IN (WHAT YOU EAT AND DRINK) VERSUS CALORIES OUT (HOW MUCH YOU MOVE)!
MOVE IT,
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BABY!
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Ok, new mums and dads, for that matter! It is time to reclaim your pre-baby bodies, and probably your sanity, too. Let me show you how my wife and I got back into shape this time last year.
BY SHANNAN PONTON
ringing your beautiful bundle of joy home can be intimidating, to say the least! We soon discovered that sleep deprivation coupled with physical and emotional exhaustion left us feeling helpless. Merely taking a shower can become a major accomplishment, let alone preparing healthy food and exercising! The good news, though, is that you can control how well you eat and how much you move. Mother Nature could be your saving grace at this time as natural instincts kick in and give you the extra nudge you need to cope. One of her aces is that at this time a new mums body is geared to lose excess body weight! Thats right! Mother Nature is in your corner, all you have to do is commit to get moving. Its as simple as popping bub in the pram and beginning to walk a ready-made, go-anywhere weight loss machine! Did you notice I said simple? No one said it was going to be easy! You need to be determined and committed to regaining your health and comfort. Its best to start as early as you can. Cut the crap! Get rid of your excuses and get going. The start is the thing that stops most new parents from commencing post-baby exercise. The earlier you begin, the faster exercise will become a habit that you and your bub will not be able to live without! SIMPLE! Before commencing any training, exercise or eating program please get a clearance from your medical professional.
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4 6 WEEKS POST-PREGNANCY
Just start walking. It is a wonderful way to start and bub will love being out and about. Start very gently on flat terrain. Walk from home for 5 minutes and then return. The initial total workout time will be 10 minutes. Then slowly increase the time you walk out: 7 minutes, 10 minutes, 15 minutes! You will then be walking for a total of 30 minutes which will fast track your fat loss, improve your health and speed up your recovery. Continue to perform exercises prescribed by your health professionals, for example; pelvic floor exercises. My wife and I walked a dangerous line in this phase; was I father, husband or trainer? All of the above, of course, but there were some very frank conversations. Kylie made a promise to me that we would walk every day and I held her to that. There were occasional tears and tantrums but every day does mean rain, hail or shine, right? That was the key, as with any training: consistency. Daily by hook or by crook we would increase our walks until we were walking 2.5km to Manly and then 2.5km home. It was the most Kylie had ever walked, voluntarily. Gentlemen, a word of warning: discretion is the better part of valour here! Once your girl and bub are out the front door they will never look back.
WEEK 1-2 (OF TRAINING)

Commit to walking 4-5 days per week for 30-40 minutes each session. Start to include one round of the circuit 3 times per week.
Commit to walking 5-6 days per week. Begin to increase speed and distance or add hills to maximise your results. Make each session 40-50 minutes. Increase the circuit to 2 rounds, 3 times per week.
Commit to walking 6-7 days per week. Thats right - grab hubby and drag him along, too! Increase speed and distance or add hills to maximise your results, each session should be 5060 minutes. Increase the circuit to 3 rounds of 12 reps of each exercise, 3 times per week.
6 10 WEEKS POST-PREGNANCY
Find a handy local park; welcome to your new gym. It will need to have a seat and a table. Thats all! A seat, table and your trusty stroller are all you need to give you a total body workout designed to burn fat and strengthen and tone your muscles. LETS RIP INTO IT!
Circuit 1, Round 1
Perform 10 repetitions of each exercise. 10x squats (using pram for stability), walk out 25m pushing your pram, turn around and walk back to the start. 10x push-ups (hands on the table), walk out 25m and return. 10x triceps dips (off the seat), walking lunges out 25m (using pram for stability) and then walk back. Plank for 20 seconds. Side lunge out for 25m (using pram for stability) and then walk back to the start.
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Mother Nature could be your saving grace at this time as natural instincts kick in and give you the extra nudge you need to cope. One of her aces is that at this time a new mums body is geared to lose excess body weight!
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TIPS BEFORE TRAINING:

Always eat a small snack within an hour before commencing training. Some carbohydrates are a good idea as they are essential to stabalise blood sugar while exercising. Oats, multi-grain bread or a piece of fruit with some yoghurt will get you moving! Always follow the recommendations of your medical team. They trump anything else you read or hear. Drink plenty of water. Dont go crazy and drown yourself, but take regular sips of water all day and during training. It is NOT A RACE to get your pre-baby body back. Ease into training; consistency is the key. Try to set training as a vital part of your overall routine. Listen to your body. If you are getting excessively tired or lacklustre during training, back off (dont stop) for a few days by decreasing how far or how fast you go. Find a friend. Having someone else to train with will increase the results and longevity of your training regimen. I still have a trainer and a mate to train with after 20 years in the tness industry. CUT THE EXCUSES. As a new mum you will be able to generate hundreds, if not thousands of valid excuses not to get moving. (Before you try, I have heard them ALL). That said, Im yet to hear anyone say: I wish I didnt go training today! It is always the other way around: I wish I went to training but , I wish I had my pre-baby body back but , I wish I was a better role model for my kids but , I wish I had the energy to play with my kids but ... Be the role model you WANT to be, dont just wish! Kids are wonderful imitators; you should be giving them something wonderful to imitate.
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HYDRATE WITH VITAMIN WATER

Are fortified waters really worth including into your diet?
WHETHER YOU ARE just getting back into a workout routine or have been at it for years, everyone knows that a good sweat session requires adequate hydration. But exactly what qualifies as adequate is the questionable part. With a wide array of flavours, added nutrients and claimed benefits, simply drinking water is anything but simple. Choosing fortified, or enhanced water on a regular basis can be pricey, but does it really pay off in gains at the weight bench? Fortified low-cal and no-cal waters include Vitaminwater, Fuze Shape, Powerade Zero, Propel, Aquafina Plus and Gatorade G2. Ranging from zero to 60 calories per 240mL bottle, they provide a variety of nutrients, including vitamins A, B, C and E, minerals (zinc, chromium, calcium and phosphorus), electrolytes (sodium, chloride, potassium and magnesium) and even antioxidants (like tea polyphenols and grapeseed extract). Their nutrient content generally ranges from 10 to 20 per cent of your recommended daily intake (RDI), but a few can have as much as 100 per cent vitamin C. While the serving size on the nutrition panel is 240mL, bottles contain anywhere from 330 to 750mL, so drinking the entire bottle will increase your nutrient intake by 50 to 300 per cent. THE EXPERTS WEIGH IN Most people, including athletes, dont meet the Institute of Medicines recommendations for fluid intake, according to Lisa Dorfman, MS, RD, a certified specialist in sports dietetics and director of sports nutrition and performance at the University of Miami. For men, thats 16 cups of fluid a day. Since we get about three cups in food, 13 cups must come from beverages: water, milk, juice, coffee, tea and other nonalcoholic drinks. Sweating during exercise ups your fluid needs even more: drink 500 to 750mL for every half a kilo lost during a workout. Dorfman recommends water as the primary fluid after exercise. Fortified waters can be an asset, she says, because,
in addition to water, they replace nutrients that may be inadequate in the diet. However, she cautions that they shouldnt be the only fluid because beverages like milk and juice provide additional nutrients. In her private nutrition practice, Jan Tilley, a registered dietitian and consultant for Glacau, sees firsthand that people often let nutrition take a back seat in their daily, on-the-go diets. I recommend enhanced waters like Vitaminwater and Vitaminwater10 as a way to help people get more of the nutrients and hydration they need every day, she says. A recent study found that the vitamins found in Vitaminwater Power-C that are absorbed by the body are equal to those found in regular foods. Another study confirmed that mineral water fortified with folic acid, calcium and vitamins B6, B12 and D enhanced folic acid and calcium status in the body. Would it be just as effective and less expensive to take a multivitamin/mineral supplement with a glass of water? Probably not because a multi gives you 100 per cent
of your RDI all at once, so the vitamins arent absorbed as well as those that are taken throughout the day, as they are in food. Because fortified waters have smaller amounts of nutrients, more get absorbed. WHAT TO LOOK FOR If you decide to try fortified waters, Dorfman recommends one that has B-vitamins (which help metabolise carbs, protein and fat) and little to no sugar (unless its right after a workout when simple carbs are good for recovery). A post-exercise fortified water choice should also provide electrolytes like potassium and magnesium, which are lost in sweat. She also says that you should be suspicious of products that claim to enhance mood or boost brainpower because there is just not enough research at this time to support them. One final word of advice: check out supermarket-brand waters; they may deliver the same nutrients at a significant savings over major brands. Neva Cochran, MS, RD, LD
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CLIENT NAIDA GEORGE:
before
two of us
Of Us
My name is Naida George, I am 48 years young and married with two teenagers. I work in administration for a mining company and am a support worker for people with intellectual disabilities. After a lifetime of being skinny, I eventually put on a lot of weight. I had injuries and was frightened to exercise. At 183cm I was nudging a size 16 and unhappy. In January this year I lost 8kg but was just a smaller version of the shape I was before. I knew my low-carb intake wasnt sustainable and I needed advice on both this and exercise. I decided to hire an online trainer after reading so many success stories. I was following the success of Kelly Klarich in the 2012 World Beauty Fitness and Fashion (WBFF) Competition. This led me to Oxygen magazine where I got hooked on the idea of weight training and discovered Lesley Maxwell. Her zest for life shone out and I wanted some of it. She was more mature than others and I thought she would have a better understanding of a more mature client. The idea of phone calls and messaging her through the website appealed to me. My first attempts at some exercises were pretty feeble. My form wasnt great and my stamina was worse but nobody laughed me out of the gym so I went back. My goal was to get healthy and reshape. I lost another 6kg and my pear shape has disappeared. Healthwise, Lesleys eating plan changed my life. Gone are the symptoms of IBS! I have learned so much about nutrition and exercise and because you have to log your exercise and food intake I have learnt to be accountable for my actions. Lesley has given me the tools to have faith in myself. I have had one or two trainers over the years but I have never felt any sense of control over my program and the nutritional knowledge and inspiration wasnt there. I am definitely signing up for another round with Lesley and Oui Fitness. I have unfinished business with my legs, abs to define and an arm wrestle to win with my son.
TRAINER LESLEY MAXWELL:

My name is Lesley Maxwell, Im in my 50s and I have been a personal trainer for more than 10 years. My philosophy isnt just about weight loss but more about body shaping through developing lean body tissue and feeling vibrant regardless of age. I have never actually met Naida face to face but we have been training together through my online training website, Oui Fitness. We always stay in close contact through messages, progress photos and phone calls. As life changes so do the requirements of a training program and Naidas program changed along the way. We even included a customised hotel room training plan which she did on holiday. Naida was a total beginner when it came to strength training and I vividly remember the day she performed her first full push-up, which was a day of celebration! Its been fantastic hearing the excitement in Naidas voice and reading her messages as she tells of not only losing weight but changing her body shape and becoming an overall happier person. Being introduced to a clean way of eating was also a new concept. Previously, Naida thought she may have been suffering from IBS but now she has no symptoms, not to mention the fact she has lost centimetres in all the right places. Naidas training program has been a success as she is consistent with her training and takes it all in her stride. Now armed with the knowledge of how clean eating can change your body and achieve fantastic results, I am certain that she will continue with her healthy lifestyle. Im confident that Naida will keep improving and I am looking forward to taking her training to the next level.
Eat Smart, Move More, Think Thin

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Growing up in a low-income, singleparent household proved difcult for Australias rst Biggest Loser champion, Adro Sarnelli. As a child and young adult he lived a very sedentary lifestyle, living on a diet of high carbohydrates and cheap food. It was a lifestyle that, unsurprisingly, led to obesity at a very young age. As one of seven children, Adro often wondered why his family had to be that way.
BY OLIVIA AMOURGIS
can tell you one thing; being more than 110kg by the time I was 10 years old and 150kg by the time I was a teenager was an absolute testament to the fact I was a product of my environment, Adro said. It was pretty tough and we got pretty big,
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opportunity to transform his life. Adro took that chance and ran with it, literally. Through extensive exercise and healthy eating, the man who entered TBL was not the same man to walk out. Having lost more than 50kg, Adro left motivated and determined to create an environment outside The Biggest Loser where he could continue this new lifestyle. He wanted to feel empowered and give losing weight a crack with his own conditions and his own method. What he was not prepared for, however, was that the world he had left behind was still the fat Adro world. His friends wanted to catch up for a pizza while they sat around and drank beer, but it was something that no longer appealed to him. Adros new outlook on life allowed him to see the need for everyday people to have a Biggest Loser experience. It was as he spoke to the people who auditioned but did not make it onto The Biggest Loser that the thought first struck him. I realised that these people, who I sat with only weeks ago just as big as me, were sitting there clutching at every word I had to say, Adro said. I knew that the person that was going to be doing this experience for normal, everyday Australians was going to be me. It was two years later that Adro created The New Me, an obesity rehabilitation centre aimed at individuals over 21 years and weighing more than 100kg. The program is designed to educate, transform and inspire those who need it the most. Adro believes The Biggest Loser neglected to teach him everything he needed to know about losing weight and leading a healthy, happy lifestyle. As a result, The New Me has been described as filling the gap between TBL and everyday life by focusing on the underlying issues of obesity. The program aims to teach those struggling with their weight exactly how to lose it and the lifestyle they need to lead to keep it off. Participants prepare every single meal, allowing them to gain knowledge on reading food labels, calories, understanding recipes and writing menu plans. They are put through a variety of activities designed for maximum calorie burn and strength and endurance improvement, as well as learning to overcome unhealthy behavioural patterns in a variety of environments. Through adverse situations they can learn that they can handle that stress and those adverse situations without turning to food and self-hatred, Adro said. It really works as a massive sense of self-achievement. Today, Adro lives by and educates others on the philosophy eat smart, move more, think thin. These three components are what Adro views as absolutely imperative when it comes to losing weight and keeping it off. Eat smart refers to eating healthy, nutritious and balanced meals, as well as learning about calories and cooking. Move more is simply that; however, Adro emphasis that it is also important to consider how you are moving and the targets you wish to achieve. Last, but definitely not least, is think thin; the component that Adro believes to be the most vital aspect of the philosophy. In every human being the mind is the driver and the body is the vehicle, Adro said. It is really important to make sure the driver is: one, in control and two, knows which direction they
pretty fast. In 2006, however, The Biggest Loser gave Adro the
want to head in. It took some time before Adro found the right direction. When the time came, however, he knew that he did not want to go back. Through taking the path to educate people on breaking free from the habits of obesity, Adro has assisted in The New Me participants losing a total of over 5800kg over five years. Adro has not only transformed his own life, he has transformed the lives of hundreds of others. When asked how he felt about this, it was difficult for him to respond. To be honest, I dont think I could really put that into words, Adro said. Its probably one of the most amazing things you could do in your life, short of being a surgeon who saves lives. In his own right, however, Adro is saving lives by providing the knowledge, motivation and tools required for participants to overcome obesity and all of the health risks associated with being overweight. In Adros sights now, though, is the chance to create his own online program and purchasable food line to assist those who are unable to attend The New Me. Something close to his heart, however, is his dream to transform the lives of overweight children and their families. Adro hopes to use his passion and no-nonsense approach to become the person that he needed most during his vulnerable and challenging childhood years.
In every human being, the mind is the driver and the body is the vehicle.
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30 min High Intensity, Fat Burning Blast

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Interval training is the most effective way to burn calories, strip body fat and increase your tness level - and riding a bike is a great way to go about it. It will give you your highintensity interval training (HIIT) x, is low impact and very effective. Not only does it help you get t and lean, it will shape and tone your legs and lets face it who doesnt want strong, shapely legs?
BY JUSTINE SWITALLA
Photo: Dallas Olsen
irstly, however, what is interval training and why is it so important? Interval training is when you increase and decrease your heart rate by following periods of intense activity with active recovery. When you are consistent with this type of training, you can train your muscles to improve their resistance to fatigue, thereby giving them the ability to work for longer periods of time. In fact, interval training was designed to let you work at high intensity without becoming drained or overtrained. This increases your endurance, helps you develop speed, tempo, timing, rhythm pedal cadence and should become an important component of your training program. Another benefit to interval training is it may increase your VO2 max. This is your heart pumping faster to transport more oxygen from the lungs to the muscles. As a result, your body will require more oxygen for the muscles, so to help this process your lung capacity expands and you are able to pull in and absorb more oxygen with each breath. HIIT on the bike will give your body a real kick; you are able to really push to your maximum heart rate then pull it back for rest periods where your heart rate will drop to around 65%. Your bodys ability to raise your anaerobic threshold and buffer your lactic acid build-up would also be much stronger. Riding the bike can also take your mental strength to another level; you really have the ability to push to your limits and go beyond them. We all know that to get results we need to keep shocking the body. Riding the bike with the right intensity will give you some fantastic results. It is great that you can tune into the bike, the workout and some banging beats and really get a good sweat on during your session.
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Phase 1 - 5 min warm up
Establish a good base load, one where you can feel a bit of pressure and you know you are pushing something at the start. Just cruise at a fairly easy pace for five minutes.
Tips to make sure you ride the bike well and get the most out of your workout:
Set the bike up properly: seat hip height, handle bars the same as the seat. When sitting on the bike and pedalling, be sure not to bounce. Brace your core to keep your butt glued to the seat. Also, aim to keep your spine in line and look about two metres in front of you. Do not drop your head; you do not want to cut off your air supply. Relax your upper body when you ride and keep all of your weight in your legs and core, not over the handle bars. Establish the right amount of resistance for the position. Each position will require different load; you should never free spin when you are racing and you always need to feel tension on the wheel. When you are in a seated power or standing position you should have bodyweight minimum load so that you are using your muscles to drive the pedals.
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Photo: Dallas Olsen
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Phase 2 - Seated sprints
With working resistance in a seated position, race as fast as you can for 45 seconds then have 45 seconds recovery. Repeat this six times.
Phase 3 - Standing climb and seated climb Block

one-minute standing climb. 30-second seated power position.
30-second rest. Repeat this sequence three times.

Photo: Dallas Olsen
Phase 4 - Power phase

1-minute seated power climb (Remember: bodyweight minimum resistance).
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Phase 5 - Cool down

Return your load to minimum, the same as the warm-up.
4 minutes of rolling the legs out to give them a good flush and lower your heart rate.
1-minute standing power (Add a bit more than seated power resistance, enough to really push the butt up off the seat).
1-minute rest.
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Photo: Dallas Olsen
Repeat this sequence 3 times.
Try this HIIT session 2-3 times per week and you will soon realise that you dont need to spend hours on end on the treadmill to get decent results. Train hard but train smart.
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WEEK 1
WEEK 8
Salt is all around us; many, if not most, of the products on the supermarket shelves today are produced from or contain salt. Nutritionist Cyndi OMeara believes, however, that modern understanding suggests that salt is an ingredient to be used sparingly, if at all. Studies often raise the potentially negative effects salt can have on our health: whether it be increasing the risk of heart disease or risk of stroke. OMeara recognises, though, that conventional studies often neglect to recognise the vital role that salts, natural minerals and trace elements play in our bodies.
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Look smokin this summer with the 8 WEEKS TO WOW transformation plan!
Including detailed eating plan, recipes, and training options to achieve your best body ever.
BY OLIVIA AMOURGIS
Chris, Canberra
Lost 12kgs of fat & gained 8kgs lean muscle
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W W W. 8 W E E K S T O W O W. C O M . A U
he trace element, sodium, for example, is essential for proper muscular function, and iodine plays a crucial role in the function of the thyroid gland. OMeara understands that there are up to 84 minerals in natural salt, each of which is beneficial for maintaining a healthy and functioning body.
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Essentially, there are two types of salt: table salt and natural salt. OMeara recognises that, unlike natural salt, table salt has been placed through a process that alters its chemical composition, stripping it of its natural minerals and elements. It has been cleaned, leaving a composition that is made up of approximately 98% sodium chloride and 2% various preservatives and substances. According to OMeara, however, natural salt remains complete with the goodness of natural minerals and elements, readily available for the body to absorb.
Although table salt has received a bad reputation due to its lack of minerals and trace elements, OMeara ensures it has proven beneficial in assisting people to maintain appropriate iodine levels. The added iodine in table salt plays a necessary role in the function of the thyroid gland and is a crucial element in the development of unborn babies and young children. OMeara reveals that studies have discovered that iodine deficiency is the largest contributor to preventable learning disabilities in children. The thyroid gland is also associated with development and needs iodine to produce important hormones. According to OMeara, hormones produced by the gland are vital in the function and regulation of many metabolic processes, including the growth and development of the brain, and energy expenditure. Although iodine deficiency is more prominent in developing countries, OMeara understands that the issue is also growing in Australia. The modern conception that salt is bad could be causing this deficiency as the general consumption of salt is lower than in previous decades.
The consumption of salt, however, need not be feared. Although iodine is added to table salt, it also occurs naturally in natural salts and should be considered fundamental to any diet. Moderation is the key.
UNLIKE NATURAL SALT, TABLE SALT HAS BEEN PLACED THROUGH A PROCESS THAT ALTERS ITS CHEMICAL COMPOSITION, STRIPPING IT OF ITS NATURAL MINERALS AND ELEMENTS.
Nutritionist Cyndi OMeara uses her knowledge and experience to better educate consumers on the prominent health issues within society today. The author of the bestselling book Changing Habits, Changing Lives encourages others to build healthier habits through a better understanding of health and nutrition. OMeara often raises the confronting issues of cancer, drugs and diseases, and emphasises the importance of understanding food labels, the effect of medication and avoiding diets. The passionate and down-toearth speaker has completed a Bachelor of Science, majoring in nutrition, and postgraduate studies in areas such as human anatomy and physiology. She empowers her audience to overcome their health issues through simple changes to their lifestyle, enabling them to live healthier and happier lives.`
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BUILD MUSCLE, BLAST FAT

IN 20 MINUTES!
Light on equipment and short on time? Perfect. Heres a real-world barbellonly workout that packs on the muscle while simultaneously shredding the fat. Bonus: you can even do it at home!
BY JIMMY PEA, MS, CSCS
t has been said that historys greatest military generals were those who were able to gain the most ground while using the least amount of resources (hmm, the most with the least)a perfect way to begin this months focus on barbell training. Because, whether you train at home with little equipment or at the gym after work during peak hours, knowing how to get the most out of your training session using less equipment in less time can be half the battle. The other, of course, is winning it.
52 OCTOBE R / N O VE M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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Robert Reiff
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WHY BARBELL ONLY
The great thing about barbell-only workouts is that they use compound exercises to hit each muscle group, with the exception of some isolation work for smaller body parts like biceps. One benefit of a barbell-only routine is that youre less dependent on stabilising muscles to assist in the movement. With dumbbell exercises, you enlist smaller muscles to help you balance each weight - this means that you use more power during barbell exercises and will, therefore, get stronger. Over time, your ability to lift more weight will help you gain lean mass. But at the end of the day, training for any goal - whether to get lean, bulk up or gain power or strength - has to do with communicating, if you will, with the different muscle fibres within each muscle. How well they respond to a training stimulus is the
The Barbell-Only Workout Mission: get in, get out, get muscle and get lean.
time, but you only have 20 minutes three times a week. Sound about right? Well, if you have 20 minutes to kill, weve got your weapon: this months barbell-only circuit is geared at getting you the most results in the least amount of time by focusing on hitting each muscle fibre with laser-like accuracy. Mission: get in, get out, get muscle and get lean. On the other hand, slowtwitch fibres help with low force production, contract rather slowly and use fat as their primary source of energy. As a result, they generate low-intensity, highendurance (aerobic) activity. Theyre slow to fatigue and also slow to grow. In general, most of us have a 50-to-50 ratio of fastto slow-twitch muscle fibres, and both kinds help create the overall appearance, size and function of a muscle. But which kind of fibre should you try to stimulate? In short, you need to work both types of muscle fibres, with particular emphasis on the fast-twitch variety. Remember, they give you shape and size. become familiar with each move so that you can better gauge load and intensity. The more comfortable you are with an exercise, the better able you are to train with confidence. This barbell-heavy, fibrerich program, combined with decreased rest periods and a spectrum of intensities, just might be the most beneficial and thorough training week youve ever battled through. Make sure to devote at least one full day of rest (more if necessary, particularly during the earliest phases of adaptation) between sessions.
HIT THE FIBRES

Because training that is specific to fibre type is so critical to your leaningout efforts, heres a crash course on exactly how fibre types differ and how we can get them to respond best in such a short amount of time. First, fasttwitch fibres, which help give your muscles shape and size, produce a lot of force and contract quickly. Easily fatigued, they rely on glucose, creatine phosphate and adenosine triphosphate (ATP) - your cells main energy source - to generate explosive, high-intensity, short-endurance (anaerobic) activity.
Its interesting how trainers love to throw all sorts of bells and whistles at their clients, making them do all kinds of crazy things, but, in the end, if the muscle bres arent responding, theyre wasting their clients time.
ultimate goal, and since muscle fibres only respond to, or hear, a specific stimulus, learning their language is top priority.
DAY 1: YOU MUST FAIL

On the first training session each week, youre going to hit your entire body with heavier weight, stimulating fast-twitch fibres. Many people assume that getting lean is a matter of sticking to high reps and light weight, but that couldnt be further from the truth. To get lean, the key is to stimulate muscle growth, which allows you to burn more calories at rest. The reason is twofold: the heavy session itself, meaning the repair your body undergoes after a session with the
HOW THIS WORKOUT WORKS

With that said, were going to introduce you to a threeday-a-week barbell-only circuit. In each training session, youll hit the entire body, going from barbell exercise to exercise with as little rest as possible between exercises and introducing varying rep ranges and intensities each day. We left the exercises the same for each day because we want you to
LEAN IN NO TIME
This leads us to this issues agenda - and your dilemma: you want to gain muscle and lean up at the same
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subsequent necessary repair, combined with the newly developed lean tissue will help you burn an incredible amount of calories and fat at rest. The most important factor is to select a weight that corresponds to your rep range. If you stop at six reps when you actually could have done 12, its not a true set of six. Failure on this day is your only option.
DAY 3: HIGH-REP INTENSITY SETS

On day three, youll do high reps with moderately heavy weight with what we like to call buddy sets. Popular among training partners, the idea is to perform a one-toone ratio of reps to rest. For example, a standard buddy set goes like this: youll select a weight with which youll reach failure at around 10 reps. Do one rep, then pass the bar to your training partner. Hell do his rep, then hand the bar back to you for two reps. Hand it back to him for two reps and then its back to you for three reps, so on and so forth, until you reach 10 reps on your last set. If you dont have a lifting partner, simply rest as long as it would take someone else to do the same number of reps. This method is great for adding intensity to your workout. The buddy system is a close cousin to the popular rest-pause technique, which is a simple concept that takes advantage of your bodys rapid-recovery energy systems. When you start a heavy set, you rely primarily on phosphocreatine (PC), the primary energy source stored in skeletal muscle that fuels short, powerful bursts of activity. PC depletes rapidly, but fortunately it also replenishes rapidly, usually in 10 to 20 seconds. The main benefit of employing the buddy system is that youll have lifted more total kilograms in a given set simply by mixing in these calculated rest periods. In the case of buddy sets, you will have completed 55 reps with a weight that would normally cause you to fail at 10 reps.
Day 1
YOUR 20-MINUTE WORKOUT

Day 2 Day 3 Reps/Sets 2/68 2/68 2/68 2/68 2/68 2/68 2/68 2/68 2/68 2/68 Reps/Sets 1/50 1/50 1/50 1/50 1/50 1/50 1/50 1/50 1/50 1/50 Reps/Sets 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55) 1/10 (55)
Exercise Squat Dead Lift Romanian Dead Lift Bent-Over Row Barbell Pull-Over Standing Overhead Press Seated Barbell Curl Wide-Grip Upright Row Lying Triceps Extension Barbell Rollout
DAY 2: SUPER-HIGH REPS

On day two of the barbell program, youll concentrate on fatiguing the slow-twitch fibres first before moving on to the faster kind. On this day, youre hitting one super high rep set per exercise. Heres why: when you begin a lightweight set, you immediately begin stimulating slow-twitch fibres, which are tough to tire out. However, as they do begin to fail during a high-rep set, the fast-twitch muscles begin to help in the effort. Upon failure of a high-rep set, youll fatigue both kinds of fibres. For that reason, weve selected a goal rep count of 50 for each exercise. Midcentury sets are great for this months goal of getting lean. But one note to consider when selecting the weight for each set: chances are slim that youll know your 50 RM (thats reps max), but make your best guess and dont be afraid to guess low. If you fail prior to reaching the target number of reps, simply rest (in seconds) equal to the amount of remaining reps. In other words, if you fail at 30 reps, simply rest for 20 seconds before continuing with the set.
DAY 1: Select a weight that allows you to fail within the designated rep range. (See main text for additional information.) DAY 2: Select a very light weight. Continue doing reps until you reach failure. If you fail before the target rep count, rest (in seconds) equal to the number of reps left in the set. For example, if you fail at 30 reps, rest for 20 seconds before continuing the set. Then if you fail at 40 reps, rest for 10 seconds and continue. Continue the cycle until youve hit 50 reps exercise. Note, as your muscles progressively fatigue during the circuit, you may nd yourself taking more rest breaks. Thats ne. (See main text for additional information.) And if you have incredible energy stored or want to push the fat-burning envelope even more, try doing 100 reps per exercise. DAY 3: Select a weight equal to your 10 RM. Do one rep and rest for one second. Do two reps and rest for two seconds and so on until you reach 10 reps. (See main text for additional information.) REST PERIODS Rest between exercises only as long as it takes you to get set up for the next exercise. WARM-UPS Because this workout is quite intense, its crucial that you warm up, at a minimum, with two warm-up sets of the first exercise. If you have time, do moderate cardio for approximately 5 to 10 minutes before the warm-up sets.
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THE
BARBELL-ONLY EXERCISES
DEAD LIFT
Probably the most forgotten element of dead lifts involves one of the most important elements: your legs. Since your arms are straight, how else does the bar get off the ground? By leg-pressing the oor. In fact, during the dead lift, rather than lifting the bar off the ground, visualise driving the oor away from you.
TARGET MUSCLES Back, quads, glutes and

hamstrings
SET-UP With your feet at beneath the bar, squat

down and grasp the bar with a slightly wider than shoulder width grip. Allow the bar to rest ush against your shins.
ACTION With your chest up and back at, lift the bar
by pressing through the oor, extending your hips and knees into a full extension. Be sure to keep your arms straight as you drag the bar up your legs until youre in a standing position. Squeeze your back, legs and glutes and lower the bar downward along the same path until the bar touches the oor. Allow the bar to settle before beginning your next rep.
SQUAT
Try the low-bar variety. Lowering the bar will shift the emphasis more toward your hips, glutes and hamstrings while bombarding your quads. Youll notice that you can squat more weight this way. And remember to press through the oor, not lift the weight with your upper body. Also, drop your head to a neutral position rather than looking up to the ceiling to help protect your cervical spine.
TARGET MUSCLES Quads, glutes and hamstrings SET-UP Stand erect, holding a bar across your upper back, with your feet
about shoulder width apart, knees slightly bent and toes turned out slightly.
ACTION Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body, as if you were going to sit down in a chair. Pause when your knees reach a 90-degree angle and forcefully drive through your heels, extending at your hips and knees until you arrive in the standing position.
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ROMANIAN DEAD LIFT
Probably the most common of all the dead lifts, the Romanian style allows for increased tension on the glutes-hamstrings tie-in. You dont begin each rep from a dead stop, as with the conventional dead lift; rather, you begin each rep from a standing position. Still, keep the bar very close to your legs throughout the move.
BENT-OVER ROW
TARGET MUSCLES Glutes and hamstrings SET-UP Stand upright, holding a barbell in front of
your upper thighs with an overhand grip. Keep your feet shoulder width apart and your knees slightly bent.
Youll get the most out of this move when you pull the bar to your upper abdomen. This will allow you the best peak contraction to target your upper lats and middle back. A key to your form on this row is to exaggerate the arch in your lower back as you bend your knees. This will help protect your lower back from injury while putting you in your strongest position possible.
ACTION Keeping your chest up, abs tight and lower

back naturally arched, lean forward from your hips, pushing them rearward until your torso is roughly parallel to the oor. As you lean forward, keep your arms straight and slide the bar down your thighs toward the oor until it reaches your shins. At the bottom, keep your back at and head neutral, with the bar very close to your legs. Flex your hamstrings and glutes and lift your torso while pushing your hips forward until you bring the bar back to the starting position.
TARGET MUSCLES
Upper lats and middle back (rhomboids and middle traps)
SET-UP Standing with your

feet shoulder width apart, grasp a barbell with a wide overhand grip.
ACTION Keeping your knees

slightly bent, lean forward at your waist until your torso is roughly parallel to the oor. The barbell should hang straight down in front of your shins. Without raising your upper body, pull the barbell up toward your abdomen, bringing your elbows high and above the level of your back. Hold the bar in the peak contraction for a brief count and slowly lower along the same path. Repeat for reps.
BARBELL PULL-OVER
The pull-over has been a popular exercise in both chest and back routines for many bodybuilders. But is it a back or chest move? The answer is both. The pullover involves both lats and pecs. You can lessen your back involvement by performing this on an incline bench or decreasing the focus of the chest by doing this on a decline bench, allowing for greater time under tension of the lats. However, during this routine, youll be splitting the difference by working from the oor.
TARGET MUSCLES Chest and back (upper pecs

and lower lats)
SET-UP Lie face-up on a bench (as shown) or on the

oor with your knees bent and a bar extended above your chest.
ACTION Keeping your arms straight, lower the bar toward

the oor above your head. When the plates reach 2-3cm or so away from the oor, pull the bar back overhead until its above your chest and repeat for reps.
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STANDING OVERHEAD PRESS
Its much more popular to perform this seated, as many people believe were stronger with a back support. However, by strengthening your lower back and with the give at the knees, youre actually stronger whenever youre standing. Plus, more working muscles allows for greater calorie burn throughout the set.
TARGET MUSCLES All three delt heads, with

emphasis on your front and middle heads
SEATED BARBELL CURL
SET-UP Stand erect, holding a barbell at your upper chest level with an overhand shoulder-width grip. Keep your abs and lower back tight and your eyes focused forward. ACTION With your knees slightly bent, press the bar
powerfully overhead into a full arm extension without locking out your elbows. Squeeze your shoulders and arms hard for a count before lowering the bar along the same path and repeat for reps.
One of our all-time favourite arm exercises is the seated barbell curl. Because youre seated, you can work through the strongest part of the curls range of motion and, therefore, lift more weight than usual. The beauty of doing this on a standard bench is using the rack in front of you for an easy dismount, which is great for when you want to quickly superset exercises, such as the seated curl and lying triceps extension.
TARGET MUSCLES Biceps (both long and short heads) SET-UP Sit backwards on the bench, with your feet placed where a spotter
would stand. Sit up straight, chest up and shoulders back, directly in front of the bar. Grasp the bar at shoulder width and unrack it, lowering it to your lap.
ACTION Take a deep breath and curl the weight toward your shoulders, keeping
your elbows back. Squeeze, slowly lower the bar back to your lap and repeat.
WIDE-GRIP UPRIGHT ROW
Compared to the more-traditional narrow-grip upright row, this version places less stress on your traps and focuses more on your front and middle delts. Use pulling straps for this move as you go heavier - you never want your delts to be at the mercy of your grip strength. With your elbows high and leading the way, drag the bar up your torso, keeping it as close to your body as you can.
TARGET MUSCLES Front and middle

delt heads
SET-UP With your feet shoulder width

apart, stand erect, holding a barbell in front of your thighs with a wide overhand grip. Keep your knees slightly bent, head straight and abs tight.
ACTION Flex your shoulders and pull the barbell straight up toward your chin, bringing your elbows high. Keep the bar close to your body throughout the entire movement. Keep your torso erect and the natural curve in your spine throughout the exercise. In the top position, your elbows will be high and pointing out to your sides. Hold for a second before slowly lowering to the starting position.
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BARBELL ROLLOUT
Many people think of this as an upper/ lower abs move - which it is, technically - but if you look closely, this exercise has very little exion/extension throughout the exercise. Therefore, its actually more of a core move, working the deeper transverse abdominis musculature with success. Even though you cant completely isolate any one portion of the abs, you can involve one portion over another, depending on the move. This rollout is great at the end of a session as it fatigues the supportive core.
TARGET MUSCLE Core SET-UP Kneel in front of a loaded

barbell. Place your hands shoulder width apart on the bar with an overhand grip, your head neutral and your eyes straight.
ACTION Keeping your arms

straight, roll the bar away from you, allowing your torso to travel forward and down to the oor. When your face reaches 5-10cm from the oor, contract your abdomen and pull yourself back up to the starting position.
LYING TRICEPS EXTENSION
The lying extension emphasises the lateral head, followed by the long and medial heads, respectively. If you want more emphasis on the long head, arrange your arms further back toward your spotter (45 degrees), never allowing your arms to reach perpendicular to the oor.
TARGET MUSCLES All three triceps

heads, with emphasis on your lateral and long heads
SET-UP Lie face-up on a at bench, with your feet at on the oor. Have a partner hand you a straight bar (or an EZ bar) and grasp the bar with an overhand grip, with your arms extended in front of you. ACTION Squeeze your triceps as you slowly
lower the bar down toward the top of your head. When you reach a 90-degree angle in your elbows, pause for a moment, extend your arms forcefully and press the bar back to the starting position.
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after
before
SURVIVING AGAINST ALL ODDS
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Three years ago Adam Keighran led a life full of excessive wine, unhealthy foods and cigarettes. He would drink heavily and admittedly let loose every weekend. It was a lifestyle the 26 year old was happy living and had no real motivation to change. Weighing in at 132.4 kg, though, it was no surprise his health began to deteriorate. In October 2010 the young man was diagnosed with gout in the ankles and prescribed high blood pressure medication due to years of unhealthy lifestyle choices. Adam was given two choices: give up the excessive wine, cigarettes and bad diet or continue his lifestyle with the chance he would never reach the age of 40.
BY OLIVIA AMOURGIS
he health seed had been planted. Six months passed, though, and nothing grew from it the old Adam and his partying still remained. In April 2011, however, his mother came across a magazine article from when he was a baby: Babies Who Survived Against All Odds. The article struck Adam as he read about his heart surgery and treatment for a collapsed lung after being born three months premature. It was then that he realised just how precious and miraculous his life really was and the guilt set in. I felt as though I almost owed it to the families of the other premmie babies that werent so lucky, Adam said. I was smoking, drinking and partying my way to an early death when I should have been utilising my amazing start to life. The seed was finally beginning to grow. Adam made a decision to better his life and the last weekend of April 2011 would be the last of its kind. He drank as much as he could to farewell his old self: the young man who weighed over 130 kg was drinking more than a bottle of wine a day and smoking and gambling his life away. Adam had spent previous months researching and planning how he would initiate his new life and on May 2nd 2011 he was finally ready to implement it. He was, however, apprehensive about going to the gym or working with a personal trainer. I didnt want to join sports groups as I was embarrassed about my size and fitness level, Adam said. My knowledge was very limited but I had come to the conclusion that weight loss wasnt rocket science: It was calorie in versus calories out. To Adam nothing else mattered but that equation and it was the approach he took to achieve his transformation. Through the use of a calorie-counting app on his phone and planning recipes and exercise for the days ahead the new Adam felt ready to tackle the old. He took time off work, had an exercise bike and lived close to an oval and his flatmate was away for seven weeks: He had no excuses and nothing to stand in the way of his goals. Adam taught himself how to cook healthy meals and educated himself on low-calorie snacks. Every day he would walk around the oval in between sessions on an exercise bike and he had one specific rule: He was not allowed to drink any calories. These small changes quickly brought about some positive results which only motivated Adam to continue. After four weeks Adam had already lost an impressive 10 kg.
Six weeks passed and he had undertaken 20-40 minutes of exercise every day and always stuck to his calorie goals. He isolated himself as he did not trust the temptations around friends but he knew it was something that was, essentially, a matter of life or death. Two months after Adams lifestyle change he had lost an inspiring 22.3 kg. Weighing in at 110 kg he progressively began to jog. I gradually introduced jogging into my life and immediately fell in love with the sensation, Adam said. It was a sense of living that I had not felt for years. Adams new-found passion fuelled his inspirational achievements that soon followed. After 12 months of determination, focus and dedication Adam lost over 50 kg weighing in at 81 kg in May 2012. The amazing transformation allowed him to do something he would never have imagined possible or even considered a year prior: He began competing in half marathons. From a man who had an unhealthy diet, drank excessively, smoked and partied every weekend to a guy that was considering running an ultra-marathon there is little doubt Adam Keighran had turned his life around. He completed the Australian Outback Marathon around Uluru in 3:59:12 and discovered a passion with-in him he never thought existed. Throughout Adams journey he came to idolise American Ultra-athlete Dean Karnazes and had the privilege of meeting him at the San Francisco North Face Endurance Challenge. It was through Deans 50 Marathons in 50 Days that Adam was inspired to give back to those who are responsible for him being alive today: The Miracle Babies Foundation. Adam had already raised about $3,500 for the foundation but through running an astounding 21 half-marathons in 21 days he raised another $1,000 for his cherished charity. Today Adam continues to fuel his passion for ultra-marathons having recently competed in The North Face 100 in the Blue Mountains in May, finishing in just under 18 hours and receiving a bronze belt buckle for his achievement. The old wine salesman now runs his own PT business called Nuffs Fitness in the Sutherland Shire and instead of living to party he now lives to inspire others to lead fitter, healthier and happier lives.
ul tr a f i tn e s s m a g . co m . a u | OCTOBER/N O VEM BER 2 013 61 WorldMags.net
Born to be Brilliant
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It is different for everyone when it comes to the moment you have been training for. Standing, or often sitting in Clint Robinsons case, at the start line causes even the strongest of competitors to sense their heart in their throat, sweat on their palms and butteries in their stomach. Australian kayaking champion and USANA Health Sciences ambassador Clint Robinson, however, thrives on the competition.
BY OLIVIA AMOURGIS
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WEEK 1
WEEK 8
always loved the challenge of marking up against somebody, Robinson said. I think the level of natural competitiveness that I was born with, no one can teach you that. Growing up in the Queensland hinterlands, Robinsons sporting passion and skills were exhibited early in life. Having represented Queensland in rugby league and surf lifesaving at the age of 12, there was little doubt that his sporting talents would play a large role in his future. That same year a simple thought created the foundation for the career Robinson soon created: If he can do it, why cant I? Robinsons dream of becoming an Australian sporting champion was realised as he watched his fathers friend, Grant Kenny, succeed in surf lifesaving. Robinsons natural talent, grit and determination readily allowed him to achieve a national champion status just three years later. At 15 he claimed the cadet malibu board race in the 1987 national surf lifesaving championships and from there anything seemed possible. The thought of being a national champion was just something that made me tick and inspired me to want to be good, Robinson said. Once I achieved it, everything after that never felt unachievable for me.
Look smokin this summer with the 8 WEEKS TO WOW transformation plan!
Including detailed eating plan, recipes, and training options to achieve your best body ever.
Angela, Sydney
Lost over 10kgs of fat
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W W W. 8 W E E K S T O W O W. C O M . A U
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Believing anything was attainable was no doubt an invaluable asset. His unwavering commitment and ambition allowed him to achieve a goal some athletes strive for their entire lives. In 1992 Robinson competed in the 1000 metres singles kayaking final at the Barcelona Olympics. At just 20 years of age the Australian champion had his sights set on what many describe as the ultimate sporting prize: an Olympic gold medal. As Robinson crossed the finish line that day not only did he become the first Australian kayaker to win Olympic gold, he also beat his most respected and admired rival: Norwegian Knut Holmann. A year later Robinson was awarded a Medal of the Order of Australia. Over Robinsons 25-year career his astounding success has cemented his place as Australias most successful kayaking champion: five Olympic Games, three Olympic medals, a world title and 32 Australian championship gold medals. No wonder he is considered Australias best. Robinsons success can be attributed to extreme hard work and dedication but he also emphasises the importance of surrounding himself with the right people. Robinson learned early in his career that it was essential to shed those who hindered his recovery or diverted his focus if he wanted to succeed. His natural competitiveness to win proved the main driving force in his career. If they beat me then the rivalry kicked in straight away, Robinson said. They took what I want so now Im going to go and take it back off them. I would then train accordingly in order to do that. The USANA Health Sciences ambassadors passion for competition, however, has not always been a blessing. While his fellow major canoeing competitors took six to eight weeks a year off, Robinson arrived home from the world championships and immediately hammered his body into shape for the Ironman series. He went from training for a three-minute paddle to competing in a sport that not only lasted an average of two hours but also involved swimming and running. Robinson understandably dominated the board and ski legs of the series. However, with no long distance running or swimming training his body was put under significant stress to perform. After seven years the constant pressure took its toll and Robinson learned a valuable lesson on recovery the hard way. The relentless stress on his body had depleted his immune system and his health weakened. I would never turn back the clock but if I had to pick one thing to change, learning to recover properly would have been the lesson, Robinson said. I would have missed out on being an Ironman but I could have achieved more in my canoeing career. Robinsons drive and natural rivalry, however, are what have made him the athlete he has been, and still is, today. His relentless hard work and can do attitude have been his most prized traits. To this day he is still a champion, having recently won the 2013 Molokai ski race in Hawaii. While Robinson has dominated in many sprint competitions the Molokai is an endurance event, testing competitors mentally and physically. The race has been dubbed the hardest ski race in the world and is well known for its exciting open ocean, downwind runs, providing a gruelling three hours of work for competitors. These challenges, however, naturally attract Robinson, having competed in the Molokai six times over two decades before finally taking it out in 2010. He has claimed gold twice more since and has his sights set on at least two more before the end of his career. Today, Robinsons main goal is to create the best life possible for his wife and two children. The enduring love for his family can be heard simply through his voice and there is nothing more important to him than seeing his children grow. While Robinsons passion for paddling still burns strong, each year he chooses only to compete in a selected two or three races. He then injects the remainder of his passion, knowledge and skills into teaching paddling and coaching the next generation of Australian and Olympic champions. The advice, experience and inspiration Robinson can provide is second to none; when it comes to making dreams a reality, Robinson knows what he is talking about. If you really want to do it, find the people that have been the most successful at what they do, Robinson said. Find out how they can help you or give you advice on how to make the small steps for yourself. Through millions of small steps, complete dedication and untiring determination Robinson became a world champion. His continued success has provided inspiration to Australians and the world for over 25 years and will continue to do so for many more to come. For as a young Robinson once believed: If he can do it, why cant I?
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LIMIT
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I AM
Repeat After Me:
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New Zealand adventurer Sir Edmund Hillary once said: People do not decide to become extraordinary. They decide to accomplish extraordinary things. Fellow Kiwi and USANA Health Science ambassador Mike Allsop has done just that. Not only has he followed Hillarys footsteps in ascending Mt Everest, the father of three has continuously focused on achieving nothing other than the exceptional.
BY OLIVIA AMOURGIS
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ikes ambitious nature has always allowed him to dream big; at just 13 becoming an Air New Zealand pilot formed his first major goal. Coming from a single parent, low-income household, to many that dream would have been unachievable. To Mike, however, it was not a matter of if, but a matter of when. And at 26 Mike became an Air NZ pilot but after two years he felt something was missing. It was then that he discovered his passion for mountaineering: a passion that established a lifetime of extraordinary. The methodical aspect of mountaineering immediately appealed to Mike and for more than 12 years his climbing career has taken him to six of the worlds seven continents. He has climbed Africas famous Mt Kilimanjaro, conquered the remote Alpamayo in the Peruvian Andes and scaled New Zealands Mt Cook: a climb that is very close to his heart. Each feat has been a carefully researched, planned and prepared goal, and each conquered mountain moved him closer towards the ultimate challenge: Everest. What I love about Everest is no amount of money can buy you the summit, Mike said. It doesnt matter how much you have got, you have to climb it and anyone that stands on the summit is super strong. Not everyone has Everest in them and even if it is in their sights, few actually accept the challenge. The risks associated with Mt Everest are very real and very serious, proving more mentally tough than physically challenging to Mike and his friends. The likelihood of failure is high and as Mike ascended Everest he witnessed what no one wants to see: a body being carried back down. He sat in the snow and cried, trying to decide whether the risk to continue was truly worth taking. Mike got back on his feet and blocked it out; he focused on making every step count, keeping his face and hands warm and doing everything he could to succeed. He had a goal, and fear was not going to prevent him from achieving it. You have to have full belief in yourself, you cant be afraid to fail, Mike said. Fear of failure is one of those things that stops people from actually risking it. Overcoming that is a very important thing. Goal setting is how Mike lives and designs his life, and he follows three simple rules. Firstly, dream big, really big, because that is where he believes goals originate. Secondly, once you know
YOU HAVE TO HAVE FULL BELIEF IN YOU CANT BE TO FAIL,
YOURSELF, AFRAID
what you want, create a solid goal, a strong plan and break it down into really small parts. The third and final step is simple: never, ever give up. If you dont give up, you can never fail, Mike said. And thats a fact because you are always trying to complete it. Each climb, experience and culture has, no doubt, built the man Mike is today. He has experienced danger, adventure and excitement, as well as learned local languages, traditions and philosophies. In 2005, however, he met a Himalayan Buddhist who would alter his entire way of thinking. He said to me: If everybody in this world gives just a little bit more than they take, the world is a much better place, Mike said. Now, all of my projects have to be good for someone else. Mikes giving back philosophy and can do attitude have already touched many lives. Through raising money and organising 1200kg of cement to be carried up to the Himalayas, a local village was able to build a meaningful statue and repair a ruined monument. As a thank you the local Himalayans wanted to lay a plaque in Mikes name. Mike declined, revealing his true modesty and generosity. As a continuous way of giving back Mike uses his experience and knowledge to inspire others through motivational speaking. His talks, however, are not about adventure. Instead, they are about overcoming challenges, setting huge limits and encouraging his audience to give more than they take. Mikes speeches also incorporate what he believes is the vital component to achieving the extraordinary. It has taken me a long time to actually get down on paper what the crux of it is for me, Mike said. But I have come up with it: We are limited by the limitations we set upon ourselves. Mike views the 777 Project as the perfect example. Two years ago, Mike had never run a marathon. In February of this year he ran seven marathons on seven continents in seven days and all the while he was still giving, raising $75,000 for KidsCan New Zealand. Over his career, however, Mike has learnt that it is not the mountain conquered or the feat achieved that is important; it is about finding happiness and the people you experience it all with. Mike will not remember all of the marathons; instead he will remember the inspiration that people gave him, the people who thanked him for providing inspiration and the devoted support from his wife and family. He lovingly acknowledges that without his wife, he could not have achieved half of what he has. Being inspired and inspiring others are the most special aspects of what he gets to do. Having already completed and succeeded in so much in life, Mikes passion for challenges has not yet wavered. In October this year Mikes amazing mental and physical strength will again be tested. Along with fellow USANA Health Science ambassador Lisa Tamati, Mike will go to Mt Everest and attempt to break the Guinness Book of World Records for the worlds highest marathon. With yet another goal set for 2015, this time to run a marathon on the North Pole, Mike will undoubtedly continue to inspire, encourage and move everyone who knows him. He is someone who did not decide to become extraordinary but through deciding to accomplish extraordinary things, he has become one remarkable human being.
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WE ARE LIMITED BY THE
LIMIT ATIONS WE SET UPON OURS ELVES.
Zen and the Art of Running

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Worldwide there are numerous training styles, countless coaches and millions of individuals with varying training and health demands. The variety of training regimes means that it is important to understand your bodys needs to develop a balanced routine ; improving performance and preventing injury along the way.
BY MICHAEL HENNESSEY
any cultures favour a hard and fast training regime. We cant keep pushing our bodies to the extreme, though, and not expect consequences; it takes careful preparation and planning to produce a balanced routine that generates peak performance and minimal injuries. Studies have revealed that the further someone runs, the higher their risk of injury, with a significant increase for those who run over 65 km/week. Research has also found that the more consecutive days an individual runs the more susceptible they are to an injury. Consequently it is important not to overdo it and to ensure that every training session has a purpose; as you will soon see balancing and incorporating everything in your plan can prove difficult. The following training fundamentals are important to consider when creating a balanced regime: Plan and prepare Speed and hill sessions Threshold and tempos Fartlek and intervals Long distance Recovery Strength training (including core strength) Racecraft
example, if you are increasing your weekly distance reduce your speed or intensity. On the other hand, if you are working at increasing your speed and strength reduce total kilometres to manage the training loads. Increase gradually - Training is all about progressive adaptation not miraculous overnight developments. Too often these will come back as injuries 4-6 weeks later. Many coaches suggest increasing your weekly volume by no more than 1t%. Discard the junk - Cut out runs or extra kilometres that dont have a training purpose. Ask yourself: what is this run achieving? If you cant answer they may be unnecessary kilometres. So again ask yourself: Can I do it better/ smarter? Could the recovery session be on the bike which has the added benefit of being nonweight bearing, thus giving hips, knees and ankles a break yet maintaining fast leg speed with fast, light resistance riding. Cycle your training - Incorporate stages of speed, strength or endurance development and schedule weeks of reduced volume and intensity. Step up to a new level for 3-4 weeks and then have a reduced load week before again increasing to a new level. With these thoughts in mind use the tools below to create your perfectly balanced running week. The structure of the weeks is adaptable for distance running events from 30 min-5 hrs. That might include the 5 km but generally target events of 10 km, half marathon and marathon distances. As the event changes your own training requirements need to alter slightly; achieving the correct balance is vital to improve your fitness and performance without illness or injury. Those looking at undertaking Ultra distance events will need to add extra runs to increase the volume required to compete in 60, 100 and even 160 km events. Balance and recovery becomes even more imperative for Ultra runners.
PLANNING AND PREPARATION
Planning and preparing a balanced training regime is essential to not only generate improvement but also reduce the chance of injury and unplanned recovery time. Consider these key guidelines: Personalise your plan - Everyone has strengths and weaknesses; discover yours and work on the areas that need improving. Increase training volume and intensity at different times Rotate your regime to allow adaptations at various stages. For
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The two tables below show balanced weekly and fortnightly plans for intermediate and more experienced runners. They incorporate a variety of regimes: Thre3-run/week is perfect for newer runners increasing their previous training Fou4-run/week allows you to balance longer distances and improve race speed. Fiv5-run/week is preferred for balanced training. Si6-run/week involving threshold or tempo runs, speed work, strength and higher volume long distance for marathon training. No one needs to be running seven days/week. Being active every day is brilliant but every exercise session should not be running. Incorporate other training areas such as strength and core exercises or rowing, cycling and swimming to allow for a more balanced regime.
Program 1: For Intermediate Runners (3-4runs/week)

Day 1 Week 1 Example 4 run week Week 2 Example 3 run week Tempo or threshold pace run 6x 1600m @ threshold pace (or 10km race pace) Fartlek run 6 surges of 60180s with jog recovery Day 2 Rest Day 3 Hill repeats 6-8x 45s hills with 2-3mins walk recovery Speed session (1600-200m reps) 2x 800m 3x 400m 2x 200m Day 4 Medium distance slow run with strength 75min run with 15min strength (calf, gluts and core) Cross-train (Row, cycle, swim etc) and Strength 20min cycle and strength (calf, gluts and core) Day 5 Day 6 Day 7 Recovery and/ or strength Pilates class, walk and stretch Rest or Cross-train Long slow run (Row, cycle, swim etc.) 20min row and core strength routine (planks, and bridges) Rest Long run of 60150mins Long slow run Long run of 60150mins Aqua recovery session and 10min core workout
Rest
Rest
Rest
Rest
You can use the above plan as a 7 run/fortnight or use Week 1 as the 4 run or Week 2 as the balanced 3 run week.
Program 2: For Experienced Runners (5-6 runs/week)

Day 1 Week 1 Speed session Day 2 Easy run with strides form drills and strength 30min run, 3x bounds, skips, and high knees. 1 leg Sq. lunges and planks Day 3 Medium-long slow run Day 4 Threshold runs or Fartlek session 2min, 1min 3min, 1min 2min, 1min, 3min fast efforts with equal recovery Speed session Day 5 Rest Y oga, Pilates or strength Day 6 Long slow run Day 7 Recovery (Water session) and/or Pilates
Example 6 run week
2x 1600m 2x 800m 3x 400m 3x 200m
75-105mins
Rest day
Long run of 90180mins
Pilates session
Week 2
Hill repeats
Strength or plyometrics
Mediumlong slow or threshold run 8x 1600m @ threshold pace (1min standing recovery)
Rest Y oga, Pilates or strength
Long slow run
Recovery (Water session) and/or Pilates Aqua recovery session and 10min core workout
Example 5 run week
8x 60s
Leg strength circuit and form drills
2x 800m 4x 400m 4x 200m
Y oga class
Long run of 90180mins
You can use the above plan as an 11-run/fortnight or use Week 1 as the 6 run week, or Week 2 as the balanced 5 run week.
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Optional Program: Masters Run (10 or 14 day cycle)
Day 1 T empo or threshold pace run Day 2 Day 3 Day 4 Medium distance slow run with strength Day 5 Rest or Cross- train (Row, cycle, swim etc) Day 6 Long slow run Day 7 Aqua recovery and/or strength Day 8 Pilates or core strength session Day 9 Day 10 Rest or crosstrain (Row, cycle,swim etc)
Rest
Hill repeats
Speed session
Some runners (especially many older master runners) require more recovery time between hard sessions so a 10 - or 4-day cycle provides more time between sessions for adequate recovery and allows them to balance training.
SPEED AND HILL SESSIONS
Speed sessions generally involve distances of 30 m up to 400 m. For the purpose of distance runners, however, we will look at the training benefits and adjust accordingly. Speed sessions provide us with strong training stimulus that cant be delivered through long runs, Fartlek or threshold runs. Speed sessions where we are working at 90-95% of maximum speed require powerful acceleration, fast turnover or leg speed and challenge the cardiovascular but more importantly the neuromuscular system. This requires us to recruit muscles faster and in greater amounts to complete the repetitions. Focusing on speed also allows us to look more closely at running technique and incorporate drills such as skips, bounds and high knees which develop strength and speed throughout our range of running motion. The track is a perfect location to do your speed sessions but if you cant access a track fast reps on a road or in a park can also be effective if the body is challenged appropriately. With the aim of quick leg turnover we can adapt some hill, reps and interval sessions to provide the double benefit. The correct stimulus can be provided in a scale down interval workout (e.g. 1600 m, 800 m, 400 m, 200 m and 100 m) by increasing recovery time and the speed of the 200 m and 100 m efforts. Hill training can be utilised to double as a speed session and the inclines can provide a chance to build strength and stamina. Hill reps require us to increase our stride rate or turnover, stay on our toes and retain strong form. Short, fast hill repeats (10-90 seconds) with longer recoveries will build explosive pace and technique whereas longer hills with jogging recoveries will build stamina and leg strength.
slower than your 10 km race pace (except for beginners completing 10 km in 60 mins). A threshold run can be adapted by adding an easy run or a float between runs; these are often known as tempos or cruise intervals. Tempo runs can be used to simulate longer runs with faster finishing segments. A tempo run with a quicker final 15-20 min will require you to keep your speed at goal pace despite fatigue. It is important to concentrate on key running techniques such as leg turnover, arm drive, looking ahead and relaxed shoulders, neck and head. Depending on the terrain and the purpose of the run other tempo runs can have a pace that fluctuates between easy, fast and intermediate in 10-20 min blocks.
FARTLEK RUNS AND INTERVALS
The Swedish word Fartlek translates as speed play and involves altering your running speeds throughout a session by applying different interval lengths and speeds within a single training session. Fartlek differs to threshold and tempo runs due to the wide variance in speeds and durations. Interval training is often referred to as tempos, reps and even occasionally Fartlek. The varied nature of Fartlek, however, separates it from regular intervals. Generally intervals are fast efforts of 800 m to 3000 m or last no more than five minutes. Intervals are run at speeds faster than your five km race pace with recovery periods equal to or less than the running intervals.
LONG DISTANCE
THRESHOLD AND TEMPO RUNNING
Anaerobic threshold training involves running at a certain speed for moderate prolonged runs, usually about 80-85% of maximum pace. Physiologically it has benefits for the distance runners; the comfortably hard pace is that place just below where you start to accumulate lactic acid (and increased fatigue). Running at your threshold allows your body to produce small doses of lactic acid without increasing fatigue and reducing running performance. Threshold runs are mentally challenging but provide great physiological improvements to enable continuous race pace without producing premature fatigue. For the majority of runners this is the maximum pace you can sustain for 50-60 mins; quicker than the pace you can maintain for two hours, however, slightly
Long distance running forms the backbone of many distance running programs. It is important to run slower than your marathon race pace (30-90s/km) otherwise the load on the body and required recovery time will limit other training in the week. Long runs provide physiological adaptations such as increased oxygen-carrying capacity and muscle capillary density for utilising fat as a fuel. Distance running is also a strong component in mental preparation as it teaches you how to push through perceived barriers and states of excitement, fatigue and doubt. Preparation and recovery are the keys to long distance running; plan a route that suits your training goal. It is also important to plan your nutrition strategy, especially for runs greater than 90 mins; running two or three hours without drinks, gels or other food can lead to reduced performance and injury. Not only are the risks of dehydration very real but the reduced running speed, slower leg turnover, increased ground contact time and failing
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technique can lead to increased risk of injury. Distance runs of more than 90 mins require both fluids and energy. Preparation runs are a great opportunity to perfect some of your racecraft by trialling gels, lollies, other food options and mastering your fluid intake. Drinking enough throughout a long run at regular intervals without overdoing it requires practice and personalisation. Whether you use a water bottle belt, stop at bubblers or leave drinks on route beforehand you can use your long runs to master your strategy. Recovery is also vital to reap the full benefits of long runs. Long duration runs can cause dehydration, deplete energy reserves and the repeated impact can lead to sore joints and muscles. Sleep and passive recovery strategies are very important. Endurance runners are at increased risk of Upper Respiratory Tract Infections (URTI) and other illnesses during times of hard training, particularly during winter when training in cold, dry air. Following a hard training our immune system is inhibited for a short period making us vulnerable to illnesses, often resulting in a niggling cold or sore throat. Other signs of overtraining include fatigue, irritability, inability to concentrate and persistent niggling injuries. If you are experiencing these it might be best to alter your next training or skip it entirely. Replacing the training session with one or more of the above recovery sessions will allow the body to catch up to the heavy training load. Strength training plays an important role in a complete program for runners, especially amateur runners who have more to gain. Research has shown that strength training can provide benefits such as improved coordination between groups of muscles, improved balance at specific joints and more efficient central nervous system control. These can all improve running efficiency and help prevent injuries. These top six exercises can be used in a stand-alone training session or following a run to boost your running: One legged squats Lunges Calf raises One legged planks Hamstring curls (with a Swiss ball) Hip extensions (or bridges) One leg hip extensions Similar to all other exercise strength training should progress gradually. The greatest benefit for runners can be seen in plyometric strength training; plyometrics, however, are very challenging and should be done progressively. You could consider initially removing one of your quality sessions until you see how you recover from the strength sessions.
RECOVERY STRATEGIES
STRENGTH TRAINING
All physiological adaptations occur during the recovery period between sessions; recovery truly is the key to successful running. Recovery can be undertaken in a variety of ways but ideally include: Sleep, rest and relaxation Post training nutrition Light intensity recovery sessions Yoga or light stretching sessions Aqua sessions Non-weight bearing exercise Self Myofascial Release (SMR) Massage Ice baths or ice massage
RACECRAFT
Incorporating race strategies, routines and sports nutrition into your racecraft really deserves its own article. It is important, however, to highlight its importance in a balanced plan; we need to take the opportunity to practise and master these elements in training runs before competition. Tempo or race pace runs provide valuable practice at your goal pace while long runs are ideal for perfecting your race nutrition. If you are familiar with the course of your next event incorporate elements into your Fartlek or interval sessions and use some of your race strategies (surges, hills, cruising pace) into your training; stick to the mantra of making sure every training run serves a purpose. Finally, make the most of the habitual patterns many runners seem to value and practice. Breakfast on race day and night-before meals are important to get right to ensure you are comfortable while competing. Practice really does make perfect!
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BURN OFF
Melt fat faster than ever with our 13 flat-belly foods By Eric Velazquez
hen it comes to getting lean, a dedicated weight training program, regular cardio and the right supplements will take you a long way. But when it comes to the best physiques around - the ones that are lean, striated and perfectly proportioned - diet is always the difference maker. What, when and how much you eat has the most impact on your body. Hard training and cardio will eventually eat away at muscle with a bad diet, giving you the dreaded but all too common skinny fat look. Supplements will provide a boost, sure, but without the right nutritional elements in place to begin with, youre still going to be facing some dietary deficits.
YOUR GUT!
Eric Jacobson (model)
To keep that ripped, hard look within reach, you should work to consume a balanced diet that fully supports your training. Luckily, there are certain foods that give you an added edge - nutritional gems that can support metabolism, spike energy levels, stabilise blood sugar and more. You may already be eating some of these foods, but if youre not, its time to head to the grocery store. Burning through more calories every day - even while youre sitting on your can - may be as easy as being more choosy about what gets thrown into your cart. Here are 13 UltraFITNESS approved, metabolism-friendly foods.
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APPLES
You know what they say about an apple a day, right? Well, what if we told you that it doesnt only keep the doctor away but that it boosts performance? A key antioxidant in apples called quercetin is helping this tasty fruit gain a reputation as a perfect pre-workout fuel. Quercetin is an antioxidant that fights inflammation and may also play a role in improved endurance during exercise, says Dana Angelo White, MS, RD, ATC a nutrition consultant for Dana White Nutrition and Healthyeats. com. Apples also contain fibre (one has almost 20 per cent of your daily needs) to slow digestion and keep you feeling fuller longer.
WorldMags.net EGGS
When it comes to getting (or staying) lean, your rate of digestion is incredibly important. Adequate levels of protein tend to slow digestion, meaning that complete sources of this muscle-building food are a no-brainer for your diet. Eggs, says White, are a perfect choice for your diet to help rebuild muscles after training. At breakfast, they can provide longer-lasting satiety, which can prevent errant snacking throughout the morning. There is just as much protein in the yolk as there is in the white, so eat both, White adds.
Sometimes, the best metabolic foods arent given their due because they dont possess the same sexy perks as others - they dont have direct ties to fatburning. Almonds are one such food. This healthy nut helps you burn more fat by protecting your body. Almonds are high in vitamin E, a cell-protecting antioxidant, says White. Thirty grams (about 22 almonds) has nearly 40 per cent of your daily needs. Almonds are tasty, so its very easy to go overboard, but try to keep to the 30g serving each day because they are high in fat - and that means a greater accumulation of total calories.
ALMONDS
Looking for something to complement that omelette? Reach for a cup of joe. The caffeine in coffee provides boosts in alertness and endurance by increasing your heart rate. Happily, caffeine also blunts pain, potentially helping you to exercise longer. A tall coffee from Starbucks packs a healthy 260-milligram dose of caffeine, putting it right in range for the recommended 200 to 400 milligram dose that you should take once or twice per day. The Journal of Sports Medicine recently discovered that consuming caffeine before a workout also decreases perceived exertion and pain perception during exercise, which will ensure you get more out of your workout, says James Buttler, a registered dietitian in Reno, Nevada.
COFFEE
BANANAS
Our first two items here are probably giving you pause, since fruits are generally considered off-limits for those trying to get super-lean. But bananas, like apples, have benefits that may outweigh their drawbacks. Bananas contain fast- and slow-digesting carbs, making them great before or after a workout, says White. The quicker digesting carbs are ideal for energy during your workouts, and potassium is crucial for muscle contraction. Afterwards, carbs help with recovery, as does potassium.
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WorldMags.net SALMON
Omega-3s alter the bodys levels of leptin, a hormone involved in appetite and the way the body metabolises fat, says White. The omega-3s may also activate genes that increase fatburning and turn off genes that encourage fat storage.
Moving away from the breakfast realm, we go swimming with the shes. Salmon, a great source of protein, helps to increase your metabolism because of its omega-3 fatty acid content.
YOGHURT
Yoghurt, which is a perfect snack for gym rats, is rich in zinc, which supports dozens of chemical reactions in the body. One of those functions happens to be the key to lasting changes in body composition. Zinc is involved in protein metabolism, says White. Augmenting your protein metabolism any way you can means more muscle in the long run, and muscle is pure metabolic gold because it consumes calories. Zincs effect on protein synthesis also makes yoghurt a solid postworkout choice. Each 200g container contains about eight per cent of your daily needs for zinc. Try a cup of fat-free yoghurt for a mid-afternoon snack or as part of your post-workout shake. For added protein, try Greek yoghurt instead.
Just 85g of this fish contains a musclebuilding 19 grams of protein, further upping its stock on the fat-fighting hot list.
CINNAMON
OATMEAL
If youre on a very strict diet already and your mind has hit the stage where all it does is contemplate your next cheat meal, mentioning this spice probably conjures images of a giant cinnamon roll. Well, its not that kind of cinnamon thats going to help you get lean. The spice itself, which is incredibly inexpensive, provides a host of metabolic benefits. Cinnamon may help regulate blood sugar levels, says White. Add it to oatmeal, smoothies and dry rubs along with chilli powder, pepper and cumin for meat, chicken or fish. Adding a few shakes of cinnamon onto your morning oatmeal can further help stabilise blood sugar, sustain satiety and provide long-lasting energy at a time when your body needs it most.
This bodybuilding staple is on the list for a reason: its good for you (and your abs). This fibre-heavy breakfast food digests at a very slow rate, meaning that its carbs are released into your bloodstream gradually, helping you to avoid a crash in your energy levels. Oatmeal is especially high in soluble bre, which binds to fatty acids and X helps remove them from the body, says White. Soluble bre also helps regulate blood sugar levels to avoid drastic spikes and dips in hunger and energy levels. A good serving is one to 112 cups cooked. May we also recommend a bit of cinnamon? See No. 8.
CHILLIESWorldMags.net Do you like a little spice on your food? So do we. DAIRY Thats a good thing, particularly if your spice PRODUCTS of choice is chilli. Chillies contain a miracle
compound that can help you torch more calories in the long run. Capsaicin increases heart rate and boosts metabolism, says White. The higher the heart rate, the more calories you burn. Capsaicin also triggers a release of adrenaline, can reduce hunger and increase satiety and help to mobilise more fat. In other words, if youre not spicing your food with this stuff, you should be. We wont offer a specic recommendation because peoples tolerance for spicy food differs. To be safe, start with a small sprinkling in some of your meat marinades and increase it to taste.
This is another group of foods that has been demonised by harddieting bodybuilders. Dairy, which is avoided like the plague by precontest athletes, is a nutritional ATM for calcium. Yes, calcium helps build strong bones, but its benets go further than that.
Dairy contains a benecial ratio of carbs to proteinand thats why chocolate milk is a great post-workout beverage, says White. There is also some research to suggest that a high-calcium diet can increase fat loss.
GRAPEFRUIT
This tart citrus fruit is a must-have food for fat-burning. Grapefruit contains an antioxidant called naringin, which is thought to possess fat-burning properties. But beyond that, grapefruit is full of vitamin C, which isnt just good for your immune system. Studies show that vitamin C helps maximise the properties of argininewhich you are probably already takingby breaking down free radicals that accumulate as a result of hard training. This means less degradation of nitric oxide, so you get more of arginines muscle-building benefits, which include greater hormone delivery to muscles and a better pump. Subjects who ate half a grapefruit with meals or drank 240ml of grapefruit juice three times a day lost 1.8kg (with some losing more than 4.5kg) in 12 weeks without dieting, says Buttler.
Have low-fat string cheese as a snack or include a cup of skim milk with your morning cereal or oatmeal.
GREEN TEA
When youre looking for a morning pickme-up, you dont always have to choose coffee. Green tea can be just as good of a choice. Green teas active compound, epigallocatechin gallate (EGCG), raises metabolism and fat burning. There is also some evidence to support it improves cognitive function and mental alertness, says White. It also contains caffeine, which we covered in number three (not the least of which is prolonged time to exhaustion during exercise). Consume two or three cups a day for a welcome boost or take it in supplement form. With the latter, pick up products that are standardised for EGCG, and take enough to provide up to 1,200 milligrams of EGCG per day over two to four doses.
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We all know the benets of having a friend or family member to work towards our tness goals with; you can motivate each other, compete against each other and even hold each other accountable. What if your training buddy lives almost 300 kms away, though? One family found the key.
BY CHIEF BRABON
before
cover story
before
SIBLING RIVALRY
n 2011 the active and extremely energetic Mum of three Jane Maan had been looking for a way to vary her current routine of hitting the gym three to four times a week. She had tried a number of so-called boot-camps over the years but had never found what she was looking for. After a bit of research, though, she discovered the program Original Bootcamp (OBC) had recently expanded to Canberra and had a reputation for achieving some amazing results. A few months later Janes daughter Angela decided she too needed to change up her training regime. Having heard nothing but rave reviews about OBC from her Mum she decided to sign
up. There was one problem; Angela lived in Sydney and a threehour drive to Gunghalin in the ACT each morning was a little out of the question. Jane explained that there were plenty of licensed OBC locations around Sydney; it wasnt long before Angela had settled into OBCs Balmain platoon. Over the next year both the Maan girls trained hard and achieved some fantastic results ; results that didnt go unnoticed by one of Janes other children, Angelas brother, Chris. Mum had been asking me to go along with her to Original Bootcamp for a while. After seeing the excellent results both she and Ange were getting I was pretty eager to try it out, Chris said. It was a real shock to the body when I started; I still remember one of the Instructors calling out: Cmon Chris! Your mum is beating you! which was a bit of a slap in the face. He says with a laugh.
WorldMags.net THE RESULTS ARE IN

After eight weeks of focus, determination and self-discipline the results for the transformation challenge were announced and the Maan family dominated. Jane had made it through to the semi-finals having dropped 6kg in body fat and achieving marked improvements in her fitness testing. Angela had made it through to the finals after shedding more than 10kg of fat on the program while Chris had gone all the way to take out the major prize of $5,000 and to be named the Summer 2013 Grand Champion. Chris had not only lost 12kgs of unwanted fat but had also added over 8kgs of lean muscle. What was even more exciting was that he was no longer getting his butt kicked by his mum at bootcamp. Despite being hundreds of kilometres apart the Maans had discovered that by following the same program they were still sharing the same experience and were able to support, motivate and even challenge each other to achieve extraordinary results.
IT WAS A REAL SHOCK TO THE BODY WHEN I STARTED; I STILL REMEMBER ONE OF THE INSTRUCTORS CALLING OUT: CMON CHRIS! YOUR MUM IS BEATING YOU! WHICH WAS A BIT OF A SLAP IN THE FACE.
8 WEEKS TO WOW!
Being a close-knit family, Jane, Angela and Chris regularly talked about their training progress when they caught up for family gatherings; helping to keep each other focused on their goals. The big shift came, though, when all three decided to sign up for OBCs two-month transformation program 8 Weeks to WOW!. All three of them made a commitment to the program and would be completing each of the four training and nutritional phases at the same time. It was great to be able to ring up Mum and Chris each day and talk about what we had done at bootcamp that morning and what we were eating that day, Angela said. We would trade recipes or give each other a hard time if one of us missed a workout. As with any siblings there was a bit of light-hearted rivalry between Angela and Chris. Whenever they knew that they were going to be catching up at the end of the week they would both put in that little extra effort at training or be extra strict with their eating plans so that the other wouldnt be able to give them a tough time.
THE TRAINING PLAN

As part of OBCs 8 Weeks to WOW! program the Maans were given access to a supplemental home training program that gave them the tools to ensure they wouldnt miss out if they were unable to make a bootcamp session due to work commitments. The workouts could also be used as an add-on for those days when they were feeling particularly motivated between their regular training sessions. Ultra FITNESS was lucky enough to catch up with Chris and Angela and asked them to demonstrate a few of the home workouts that they used during the challenge. Each workout has been designed to be done in a 2m x 2m space so there is no excuse not to get it done, even if you are travelling. What I love about the home works, Chris sai,. iIs the fact that they are short enough to fit in around everything else I have going on with work, family and friends but you still feel that you have put in a serious effort. The sessions combine resistance training with high-intensity cardio in order to create an after-burn effect known as Excess Post-exercise Oxygen Consumption (EPOC). Essentially EPOC is when your body is not only trying to recover from the heavy session but is continuing to utilise considerable energy for an extended period of time as it brings hormone levels back to normal ultimately leading to more fat loss. Below we have three workouts for yo:; the first is one for the boys and focuses on building lean muscle through the shoulders, chest and arms. The second workout targets those body parts that the girls are often more concerned wit:; legs, butt and arms. The third and final is a great cardio workout and has been designed to be done in pairs. This is a great opportunity for you to really challenge your training buddy. One of the most effective ways to activate some serious after-burn is what is known as complex training; a series of compound exercises done in quick succession so that they flow smoothly from one to the next without rest. A complex will use a single piece of equipment all the way through and requires as little adjustment to hand position as possible. Our first two workouts are based on this principle.
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COMPLEX ONE
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Clean and Press
Stand up straight after your Bent Over Row; keep your back nice and straight, lower the bag back down until it is just below your knees. Next, drive up through your legs and start to lift the bag in an upright row-style movement. As the bag reaches chest level squat about two inches while rolling the bag back towards you so that you can catch it on your knuckles. To finish the movement punch up through the bag until it is directly above your head. Lastly, lower the bag back to your chest and then back down to your hips. Repeat.
Complete just five repetitions of each exercise before moving straight on to the next one with no rest; when you have completed all four exercises rest for 60 sec before repeating the cycle. Beginners should start with six rounds of five reps; your goal should be to achieve 10 rounds of 10 reps on each exercise.
Bent Over Row

Pick up the sandbag by both handles and stand up straight. Unlock your knees and lower yourself down into the bent-over position being sure not to curve your spine. Now, draw your elbows as far back past your ribs as possible until the sandbag is pressed hard against your ribs. Lower the bag back down until your arms are straight. Repeat.
Eight Second Push-Ups

From the Clean and Press simply drop the bag on the ground in front of you and take up the standard push-up position with your hands on the bag. Now, counting to yourself (one Mississippi, two Mississippi) lower yourself all the way down until your chest lightly touches the bag. It should take you four counts to get there. Now reverse the movement and slowly squeeze back to the top position, ensuring that once again it takes you four counts to get there. Repeat.
Cross Body Mountain Climbers

From the push-up position simply bring your right knee up to touch your left elbow. Now, in an explosive movement switch legs so that your left knee is now touching your right elbow. On this exercise you only count reps when your left knee touches. Repeat.
COMPLEX TWO
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Upright Row
After the Swings stand up tall with your knees unlocked and the ball hanging in front of you at waist leel, pull your elbows up as high as possible as if you are trying to touch them on your ears. When the ball reaches the level of your collarbone slowly lower the ball back down to the start position. Repeat.
Complete eight reps of each exercise before moving straight on to the next one without any rest. Once you have completed all four exercises rest for 60 sec before repeating the cycle. Beginners should start with six rounds of eight reps; your goal should be to achieve 10 rounds of 12 reps on each exercise.
Two Handed Swings

Start with the Sandball on the ground in front of you. Hinging at the hips reach out and grab hold of a handle with both hands ensuring to keep your back straight. From there hike the ball back between your thighs as though you are trying to throw it as far behind you as possible (dont let go!). Ensure that you keep the ball above your knees. Next, simply stand up with force and the ball will swing up in front of you to chin level. Do not try to lift it, simply let it swing. Now throw the ball back between your thighs again, being sure to keep it up high above your knees. Repeat.
Overhead Triceps Extension

After finishing your Thrusters punch the ball back up over your head one more time. From here, keep your upper arms where they are and slowly lower the ball down behind your head until it gently touches the base of your neck. Now punch back up with the ball until your arms are straight and the ball is back up above your head. Repeat.
Thrusters
From the Upright Row position you will need to swing the ball up so that you catch it on the back of your forearms. The ball should be pressed hard against your collarbone with your palms pointing forward. Sit down into a deep squat and as you do make sure you push your elbows forward (away from you) to help keep your back straight. Next, drive back up in one powerful motion to the standing position while punching the ball straight up above your head. Now lower the ball back down to collarbone level and repeat.
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CARDIO WORKOUT
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Partner Press
Step up to your buddy with your hands at chest level, your palms facing towards them and your fingers pointing up. Now place your palms against your buddys and hook your thumbs together. NOTE: do not lace your fingers together. One buddy will start with their arms straight while the other bends their elbows and pulls back until the back of their hands are touching their chest. On go one buddy will drive their arms out straight while the other drags their hands back towards their chest. They repeat this motion as fast as possible trying to complete as many reps as possible in 20 secs. Rest for 10 secs and repeat the movement.
Our last workout is based on the Tabata Protocol which requires you to do as many reps as possible in just 20 seconds. You will then rest for 10 secs before doing another set. You repeat this cycle until you have completed eight sets and then move straight on to the next exercise.
Grinders
Step up to your buddy with your left palm facing up and your right palm facing down; they will do the exact same thing. Clasp each others hands and put both of your left feet forward for balance. You will now straighten your right arm out in front of you while pulling your left elbow as far back past your ribs as possible. Once again, you will both be in the same position. On go you will both pump your arms back and forward as fast as possible; be sure to work with your buddy and not against them. Do as many reps as possible in 20 secs and then rest for 10 secs. On the next set switch the position of your hands and feet.
Window Washers
Step up to your buddy with your hands at chest level, your palms facing towards them and your fingers pointing up. Place your palms against your buddys and hook your thumbs together. NOTE: Do not lace your fingers together. One buddy will now extend their right arm straight up taking their partners left hand with them. At the same time they will drop their left hand down to waist level taking their partners right hand with them. From here you switch hand positions as fast as possible driving the opposite arm up while the hand that started at the top gets pulled back down. Repeat this motion as fast as possible trying to complete as many reps as possible in 20 secs. After 10 sec rest repeat the movement.
Mr Miyagis
Step up to your buddy with your hands at chest level, your palms facing towards them and your fingers pointing up. Now place your palms against your buddys and hook your thumbs together. NOTE: do not lace your fingers together. You will both start with your hands together down near your waist. From here you will drive straight up until you both have your hands way up above head level. Swing your arms outwards to the side in a semi-circular motion until they end up back down at the start position. Repeat this motion as fast as possible trying to complete as many reps as possible in 20 secs. After 10 sec rest repeat the movement. UFM
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d n o c e s 720 g n i d d e Shr t u c t r o h S
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720 seconds is all it takes to get every muscle ripped - and you can do it anywhere!
BY MARCUS BONDI
t 44 years of age and 83kg Marcus Bondi, broke the Guinness World Record for the 5m rope climb: 27.8 metres in 60 seconds. Bondis strength training techniques have been utilised by Olympic gymnasts and Special Forces units all over the world. His key training elements focus on extreme outdoor training with high intensity and high endurance. Bondi is an ambassador for Aussie Bodies and trains at the spectacularBondi Beach cliffs with a top team of Olympic wrestlers, MMA fighters and boxers. For more information visit www.marcusbondi.com. This workout will smash your monotonous indoor gym routine by getting your butt outdoors and making the world your gym equipment. This total-body workout can be done in virtually any park, backyard or car park even while you are travelling. You can be sure that it will be a very intense 12 minutes; more than most mortals can handle. To prepare you need to have a water bottle handy to get you through the dry-mouth horrors. Get ready for a bodyweight training circuit that hits every major muscle group with burning intensity. It will build hard, dense, strong and fast muscle fibres. Each exercise is performed to maximum repetitions, until failure or for a maximum of 60 seconds, whichever comes first. Rest for a maximum of 60 seconds between exercises; there are 7 exercises with 60 seconds rest between each. This equals a total of 12 minutes from the start of your first exercise to the end of your last exercise. Half or partial range-of-motion (ROM) repetitions are allowed if you have exhausted your full ROM strength; just try to get to that 60 seconds of muscle movement fatigue. OK, this is where the transformation begins!
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Diamond Push-ups
These are the toughest form of regular push-ups. With your index fingers and thumbs of opposing hands touching, straighten your arms and make a diamond shape. Keep your hands in this position as you bang out maximum repetition push-ups; point your elbows out with each full-range, downward motion. If you tire, proceed to partial reps to complete the 60 seconds. Rest for 60 seconds then move on to pull-ups.
Pull-ups Wide Pronated Grip

Grab the pull-up bar (or branch or scaffolding) with your palms facing forward (away from your pretty face) and commence pull-ups to maximum reps. When you cant do any more full reps, proceed with partial reps. When you are trembling like a leaf and too weak to do partial reps, use your mind powers to hang on to the bar for as long as you can; until your finger grip diminishes and you drop off. Then, if you can, grab on again and try to complete the 60 seconds on the bar. This is the training that enabled me to break the Guinness World Records; it will work - if YOU do! Rest for 60 seconds then move on to single leg squat jump.
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Single Leg Squat Jumps
These are easy to do. Its hard to maintain the reps for 60 seconds, though, but you can and you will. Stand on one leg, lower down and then jump as high as you can and land smoothly; bending at the knee, using it as a shock-absorber. Repeat until your leg muscles are creating furnace-like temperatures and you reach the 60-second stop point. Keep pumping that thigh, even if you are doing partial reps and moving jerkily like a discombobulated drunk! You are, however, not a drunk; you are a strong beast! Rest for 60 seconds then move on to shoulder width push-ups.
Shoulder Width Push-ups

OK, these are just regular push-ups. Place your hands shoulder width apart and hit the earth, pumping those guns! Again, do partial reps if you have to but be sure to complete the minute! Rest for 60 seconds then move on to double leg squat jumps. Drink small amounts of water as required. Breathe deeply; in through your nose and out through your mouth.
Chin-ups Supinated Grip

Grip the bar (or balcony railing or overhead step) with your palms facing back (towards your tear-stained face) and commence chinups to maximum reps. Of course, when you cant do any more full reps, proceed with partial reps. When you are quivering like a whippet and are too weak to do partial reps use your brawn to hang on to the bar for as long as you can; until your finger grip gives in and you drop off. Then, if you can, grab on again and try to complete the 60 seconds on the bar.
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Double Leg Squat Jumps
This is the same routine as the single leg squat jump. Use explosive plyometrics to launch your butt high into the air and reach up with both hands to maximum altitude. Land back down as smoothly as possible using both legs as shock absorbers. Go for the full 60 seconds, even if you finish by doing pathetic little micro-squats. It is all part of the process; repetitive physics is your friend, you will become stronger! Rest for 60 seconds then move on to chin ups.
Hanging Leg Raise Abdominal Crunch (using dip or hang position)

You can do these hanging from a bar, propped up between two chairs or even between two car bonnets. The trick is to keep your knees together and very quickly lift them up as high as possible to your chest. Lower them slowly but only to the point where your thighs are parallel to the ground; do not lower your knees all the way down. The exercise is a tight, short movement; only about 30cm. You must maintain core intensity throughout, however. When you are totally spent you can move to partial reps to complete the minute. After 60 seconds rest up and think about how awesome you are for having just completed a world record-level, 12-minute training program. Brilliant!
For any extreme training queries please feel free to email me at UltraFITNESS. UFM
Marcus Bondi is the Ofcial Guinness World Record holder for the 5-metre rope climb and has shared his strength-training techniques with over 6 million people, including Olympic gymnasts and Special Forces units. www.marcusbondi.com
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T_GE # NVXFCT_
EAT ALL WEEK

BY LISA HOWARD, FOOD PHOTOGRAPHY BY JOANNE TSAKOS
SHOP ONCE,
Heres how to turn a $51 grocery bag into five hearty and family-friendly dinners.
YOU REPARE E ASILY P L IN A E ACH ME ES T U IN M 45 ! S O R LE S
US: BONC AN
BEHIND THE SCENES: Dress your fare like a food stylist! On set, our team garnished a few of our weeknight meals with fresh herbs from our test kitchen's windowsill garden. Whether your recipe calls for dried mint, sage, thyme or dill, why not echo those flavours by sprinkling fresh herbs over top for a visual punch as well?
ultrafitnessmag.com.au | O C TOBER /NOVEMBER 201 3 89 WorldMags.net
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y
FU L L R E
$13.29
CIPE
$3.32
R SERV ING
COS T PE
Beefy Lettuce Wraps

WITH CRISP-ROASTED FINGERLINGS
Serves 4. Hands-on time: 15 minutes. Total time: 35 minutes.
8 large leaves red leaf lettuce, rinsed in cold water and patted dry 340 g jarred quartered artichoke hearts in water, drained 1 green capsicum, diced 2 Roma tomatoes, diced
fine-mesh sieve; discard drippings.

FOUR: Add 2 lettuce leaves to each of 4 plates. Place sirloin mixture in centre of each leaf, dividing evenly (about 55 g each). Top each with artichokes, capsicum and tomatoes, dividing evenly. Fold edges of each leaf over toppings. Serve with a side of fingerlings.
For this Mediterranean-inspired meal, weve swapped out traditional lahvosh a thin flatbread made with flour, water and salt with lettuce. And if a Mexican twist is what youre after, substitute the mint and artichokes with oregano and corn. The result is a simple, low-fat lettuce taco.
INSTRUCTIONS: ONE: Preheat oven to 190C. Line a large baking sheet with foil and drizzle with 1 tsp oil.
TWO: Cut potatoes in half lengthwise; place on sheet and rub all sides lightly in oil. Place potatoes cut side down and bake for 30 minutes or until tops are browned and skin is shrivelled. THREE: Meanwhile, in a large nonstick frypan,
Nutrients per serving (2 wraps and 85 g fingerlings): Calories: 300, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 39 g, Fibre: 11 g, Sugars: 5 g, Protein: 23 g, Sodium: 360 mg, Cholesterol: 45 mg
INGREDIENTS:
2 tsp extra-virgin olive oil, divided 450 g fingerling potatoes, scrubbed well 340 g extra-lean ground sirloin 1 Spanish onion, chopped 4 cloves garlic, minced 1 tbsp ground cumin 1 tsp dried mint tsp sea salt
Nutritional Bonus: While

oysters tend to steal the spotlight when it comes to zinc, beef also contains a good supply of the valuable mineral. Zinc helps build up your defences against colds and the flu; plus, it regulates blood sugar levels and promotes a healthy metabolic rate.
heat remaining 1 tsp oil on medium. Add sirloin and onion and cook for 5 minutes, stirring often. Add garlic, cumin, mint and salt and cook for another 2 minutes, stirring frequently, until sirloin is cooked through and onion is translucent. Remove from heat and drain mixture in a
90 O C TOBER /NOVEMBER 201 3 | ultrafitnessmag.com.au
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Maple-Simmered Chicken
WITH CRANBERRIES & MASHED BUTTERNUT PUMPKIN
BONUS DIY JAM:

Prepare cranberries as instructed in Step Two and let cool to set. Stir in a pinch of ground cinnamon and nutmeg and youve got a versatile topping for everything from yoghurt to whole-wheat muffins and breads!
In this warm and decadent dish, sweet maple and buttery pumpkin balance out tart cranberries. Simmering seasonal cranberries for 10 minutes before adding the chicken will release the pectin in the fruit, creating a naturally thickened, rich sauce.
INGREDIENTS:
680 g butternut pumpkin, trimmed, peeled, seeded and cut into 2-3 cm cubes cup 2% plain Greek yoghurt tsp sea salt cup pure maple syrup 225 g fresh cranberries 1 tsp dried thyme, plus additional for garnish 450 g untrimmed, boneless, skinless chicken breast
INSTRUCTIONS: ONE: Fill a medium pot halfway with water and bring to a boil on high heat; reduce heat to medium. Add pumpkin and simmer, partially covered, for 10 minutes. Drain well and return to pot. Add yoghurt and salt and mash with a potato masher. Cover and set aside.
TWO: In a large nonstick frypan, add maple syrup, cranberries, thyme and cup water. Bring mixture to a boil on high heat; reduce to medium-low and gently simmer for 10 minutes. Using the back of a heatproof rubber spatula, mash cranberries until all are broken up. THREE: Trim chicken of visible fat and cut into
4 equal pieces. Add chicken to cranberry mixture and cover frypan. Increase heat to medium and cook for 5 minutes. Flip chicken and cook for an additional 5 minutes. Cut into thickest piece of chicken to check for doneness; if still pink, flip chicken and cook for 2 more minutes or until chicken is opaque throughout. Divide chicken among serving plates and top each with 2 tbsp cranberry mixture. Serve with pumpkin, dividing evenly, and garnish additional thyme.
Nutrients per serving (115 g chicken, 2 tbsp cranberry mixture, cup pumpkin): Calories: 290, Total Fat: 3 g, Sat. Fat: 1 g, Carbs: 41 g, Fibre: 6 g, Sugars: 21 g, Protein: 26 g, Sodium: 190 mg, Cholesterol: 65 mg
with
Tuesday
FU LL RECIPE
Nutritional Bonus: Brimming with antioxidants

in their scarlet globules, cranberries are more than just a pretty garnish. Studies have linked the regular consumption of cranberries to higher levels of HDL and reduced levels of LDL (good and bad cholesterol, respectively). And they dont merely keep arterial plaque at bay: The berries also contain proanthocyanidins, plant polyphenols that may reduce plaque formation on your teeth!
$8.80
$2.20
SERV ING
COST PER
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Wednesday
FU LL RECI PE
$8.91
$2.23
Collard-Wrapped Cod
WITH ROOT VEGETABLE SALAD
SERV ING
COS T PER
450 g boneless, skinless cod fillet, rinsed and patted dry
long side, then both short sides. Roll the leaf over to completely wrap cod.
FIVE: In a large nonstick frypan, heat 1 tsp oil
Wrapping cod in collard greens gives both the fish and the greens an extra boost: the cod lends the collards a buttery flavour, while the collards prevent the cod from touching the hot pan directly, which means that instead of sauting, it steams. The result is a more tender (and perfectly packaged!) dish.
INGREDIENTS:
225 g turnips, peeled and cut into 1 cm cubes 225 g black radishes, peeled and cut into 1 cm cubes 225 g beets, peeled and cut into 1 cm cubes 2 medium carrots, peeled and grated tsp dried dill tsp sea salt 1 tbsp apple cider vinegar 1 tbsp extra-virgin olive oil, divided 8 large leaves collard greens, rinsed well in cold water, tough bottom stems removed
INSTRUCTIONS: ONE: Fill 2 medium pots halfway with water and bring each to a boil on high heat. In 1 pot, add turnips and radishes; in the other, add beets. (NOTE: Turnips, radishes and beets can be cooked in same pot; however, beets will stain the other vegetables.) Reduce heat of both burners to medium and simmer, partially covered, for 10 minutes, then drain.
TWO: In a large bowl, combine carrots, dill, salt, vinegar and 1 tsp oil. Add turnip, radish and beets; toss to combine. Cover to keep warm and set aside. THREE: Fill a large stockpot halfway with water
for 1 minute on medium. Add 4 cod-collard wraps, seam side down, cover and cook, undisturbed, for 7 minutes. (NOTE: Wraps will make a loud snapping noise as cod steams.) Remove frypan from heat and let sit, covered, for 1 minute. Remove lid and transfer wraps to a large plate. Add remaining 1 tsp oil to frypan and repeat process with remaining 4 cod-collard wraps. Add 2 wraps and 1 cup carrot-beet mixture to each of 4 plates. NOTE: Briefly blanching the collard greens makes them soft enough to fold but keeps them strong enough to hold the fish without tearing. But be sure to let the cooked packages sit off of the heat, covered, for 1 minute before peeking inside that way, the crackle-and-pop action will die down and you wont risk getting burned by the steam.
Nutrients per serving (2 cod-collard wraps and 1 cup carrot-beet mixture): Calories: 210, Total Fat: 5 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Omega-3s: 350 mg, Omega-6s: 460 mg, Carbs: 19 g, Fibre: 7 g, Sugars: 9 g, Protein: 25 g, Sodium: 320 mg, Cholesterol: 50 mg
and bring to a boil on high heat. Add collard greens and boil for 1 minute, using a wooden spoon to immerse greens in water if they pop up. Drain immediately, return to pot and add cold water to cover to prevent greens from over-cooking.
FOUR: Using a sharp knife, cut cod into 8 equal portions. Place collard greens leaves on a cutting board, rib side down. Place 1 piece cod lengthwise on top of each leaf; fold up 1
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SPORTS DRINKS CONTAIN ENOUGH ACID TO CAUSE DAMAGE TO YOUR TEETH.
In fact, sports drinks can contain more tooth-eroding acid than many regular soft drinks. Drink too many, too often and you could be in for some serious dental problems.
Weve created a Young Persons Oral Survival Guide which covers all the usual (and some unusual) causes of dental problems. Its quick to read and gives you easy tricks to make sure your teeth make it past your 30th birthday.
Get your FREE guide at www.dentalhealthweek.com.au

Dental Health Week is brought to you by The Australian Dental Association Inc.
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Nutritional Bonus: The distinctive red
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shade of beets isnt just attractive the sources of the striking colour are pigments called betalains, which carry powerful antioxidant and detoxifying properties. Betalains decrease in number when beets are cooked, so when boiling or steaming, keep cooking time to a minimum; 10 to 15 minutes is ideal. If roasting, keep cooking time to under 60 minutes.
How to Prepare Your Collard-Wrapped Cod
Thursday
FU LL RECIPE
$11.73
$2.93
SERV ING
COST PER
1. Using a sharp knife, cut cod into 8 equal portions.
Split Pea, Ham & Barley Soup

225 g low-sodium, nitratefree, lean cooked ham, cut into 1 cm cubes shallots, minced
2. Place blanched collard greens leaves on a cutting board, rib side down. Place 1 piece cod lengthwise on top of each leaf.
3. Fold up 1 long side.
INGREDIENTS:
cup dry yellow split peas 1 tsp extra-virgin olive oil 1 Spanish onion, chopped 800 mL low-sodium chicken stock 4 carrots, peeled and chopped 2 tsp dried sage
oil on medium for 1 minute. Add Spanish onion and cook, stirring occasionally, for 5 minutes. Stir in stock, cup water, carrots, sage and barley. Bring to a boil on high heat; reduce heat to medium-low and simmer for 10 more minutes.
THREE: To stockpot, add ham
and peas, stir and cook for an additional 2 minutes, until heated through. Garnish with shallots and serve immediately.
Nutrients per 1-cup serving: Calories: 460, Total Fat: 5 g, Sat. Fat: 0.5 g, Carbs: 77 g, Fibre: 22 g, Sugars: 9 g, Protein: 28 g, Sodium: 590 mg, Cholesterol: 25 mg
4. Fold both short sides over cod.
5. Roll leaf over to completely wrap cod.
1 cup quick-cooking pearl barley
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PREP PHOTOGRAPHY BY GREGORY JAMES, FOOD STYLING BY JESSICA COLLEY, HAND MODEL JENNIFER MACKENZIE
Hearty barley, split peas and ham give this classic soup a comforting appeal that will stick to your ribs long after youve scraped the final spoonful from your bowl. Refrigerate leftover soup for three to four days or keep frozen for up to three months. If it gets a bit too thick upon standing, simply stir in additional broth or water while reheating.
INSTRUCTIONS: ONE: In a medium pot, bring 2 cups water to a boil on high heat. Add peas and reduce heat to medium-low; simmer, uncovered, for 20 minutes. Drain and set aside.
TWO: In a large stockpot, heat
WorldMags.net EAT ALL WEEK

Shopping List
Proteins & Dairy
2 450 g untrimmed, boneless, skinless chicken breasts $6.19 450 g boneless, skinless cod fillet 340 g extra-lean ground sirloin 225 g low-sodium, nitrate-free, lean cooked ham 200 g 2% plain Greek yoghurt $5.99 $3.40 $3.69 $2.09
SHOP ONCE,
Friday
FU LL R EC
$8.27
IPE
$2.07
SERV ING
COS T PER
Veggies/Fruits
340 g jarred quartered artichoke hearts in water 225 g loose beets 450 g carrots 1 head garlic 225 g collard greens 1 340 g pkg fresh cranberries 225 g red leaf lettuce 1 bunch green onions 3 shallots 1 425 g can Eden Organic Black Eyed Peas 1 900 g bag dry yellow split peas 1 green capsicum 450 g fingerling potatoes 225 g loose black radishes 1 680 g butternut pumpkin 225 g Roma tomatoes 225 g loose turnips 340 g turnip greens $3.17 $0.45 $1.29 $0.70 $0.79 $2.49 $1.49 $0.50 $0.98 $2.39 $1.99 $1.05 $2.72 $0.44 $2.19 $0.79 $0.60 $1.04
Jamaican Jerk Chicken

WITH SPICY TURNIP GREENS & BLACK-EYED PEAS
INSTRUCTIONS: ONE: Prepare spice blend: In a small bowl, combine thyme, salt, ginger, allspice and 18 tsp cayenne.
TWO: In a large nonstick frypan, heat oil on medium for 1 minute. Rub chicken with spice blend and add to frypan with garlic; cook for 10 minutes per side, until cooked through. Using a slotted spatula, transfer chicken to a plate and cover to keep warm. THREE: Add onion to frypan and cook
Jerk chicken is traditionally made with a good helping of Scotch bonnet chile peppers, but weve toned down the heat to make this dish more appealing to your kids and those who are faint of tongue. If you prefer a spicier version though, add more cayenne pepper or even a minced, seeded jalapeo to the spice blend. But be sure to wear gloves when handling the jalapeo!
for 5 minutes, stirring occasionally. Add remaining 18 tsp cayenne and greens and cook for 3 more minutes, constantly stirring greens to wilt evenly. Stir in peas and cook for 1 minute.
FOUR: Cut chicken into 1 cm x 7 cm long strips. Serve chicken with greens mixture, dividing evenly. Garnish greens with yoghurt and additional cayenne, if desired.
INGREDIENTS:
1 tsp dried thyme
Whole Grains
310 g quick-cooking pearl barley $1.99
tsp sea salt 1 tsp ground ginger
Extras
800 mL low-sodium chicken stock $2.58
tsp ground allspice tsp ground cayenne pepper, divided, plus additional for garnish 2 tsp extra-virgin olive oil 450 g untrimmed, boneless, skinless chicken breast, trimmed of visible fat 5 cloves garlic, minced 1 Spanish onion, chopped 340 g turnip greens, coarsely chopped 1 425 g can Eden Organic Black Eyed Peas, drained, not rinsed cup 2% plain Greek yoghurt, optional
Nutrients per serving (85 g chicken and cup greens mixture): Calories: 280, Total Fat: 7 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 25 g, Fibre: 7 g, Sugars: 4 g, Protein: 33 g, Sodium: 240 mg, Cholesterol: 65 mg
Nutritional Bonus: Chicken

breast is an excellent source of vitamin K2. Similar to vitamin B, vitamin K is actually a group of vitamins K1 and K2 each with its own unique functions. A number of studies have revealed that K2, which is harder to source than K1, is the most powerful of the set, particularly when it comes to heart and bone health. Its ability to regulate calcium in the body may reduce buildup in your arteries while ensuring your bones have a sufficient supply to stay healthy and strong.
Total Cost: $51.00

Pantry Items
Ground allspice Ground cumin Dried dill Ground ginger Pure maple syrup Dried mint E xtra-virgin olive oil Ground cayenne pepper Dried sage Sea salt Dried thyme Apple cider vinegar
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T_GE # NVXFCT_
COOKING FOR ONE

BY LISA TURNER, PHOTOGRAPHY BY EDWARD POND
MADE EASY
No need to perform recipe long division! Our four singleserving meals make cooking for one an absolute breeze.
(see recipe, p. 98)
Pizza per Uno
Nutritional Bonus: Fresh basil

leaves contain volatile oils (such as estragole, linalool, eugenol and limonene, to name a few), which may help inhibit unwanted bacterial growth. Plus, eugenol, in particular, may help reduce inflammation by blocking the activity of an enzyme in the body called cyclooxygenase; over-the-counter antiinflammatory medications such as aspirin and ibuprofen work by attempting to inhibit this enzyme.
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FOOD STYLING BY LUCIE RICHARD, PROP STYLNG BY CATHERINE DOHERTY
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When youre dining alone, cooking can be a bit of a chore. Scaling down recipes meant for six is complicated, and elaborate meal preparation and tedious cleanup can have even the most enthusiastic chef calling out for Chinese again. Its time to put down the takeaway menu. Start with these simple, delicious recipes, put away that tiresome conversion chart and treat yourself to some good old home-cooked meals.
Tips for getting started: When shopping for one, buy small quantities of beans, grains and nuts from the bulk aisles in order to cut down on waste and keep a few extra dollars in your pocket. If you buy half a kilo of meat, have it packaged in 125g portions for easy freezing and defrosting. Also, consider downgrading to smaller kitchen appliances and cookware built for one or two, which will save you from having to pull out, not to mention store, clunky equipment and just think of the savings on your energy bill. Another option is to occasionally plan a leisurely Sunday in the kitchen and prepare recipes designed for four or six, which you can then freeze in individual portions for quick reheating on busy weeknights.
Flank Steak & Fries
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Pizza per Uno
WITH GARLIC, SPINACH & FRESH MOZZARELLA
Makes 2 pizzas. Hands-on time: 10 minutes. Total time: 18 to 20 minutes.
TIP: Pitas are a fast, easy and convenient alternative to a full-size pizza crust for the single chef. Plus, you wont feel guilty about indulging in the whole pie!
INGREDIENTS:
cup natural salt-free tomato sauce to tsp redcapsicum flakes, or to taste 2 to 3 medium cloves garlic, passed through a garlic press or very finely minced 2 whole-wheat, sprouted-wheat or gluten-free pitas 1 cup loosely packed spinach or other winter greens, finely chopped 60g fresh mozzarella, thinly sliced into rounds 2 tbsp minced fresh basil leaves
Flank Steak & Fries

Serves 1. Hands-on time: 15 minutes. Total time: 30 to 33 minutes.
Roasted sweet potato and parsnip fries add a seasonal, festive (not to mention antioxidant-rich) spin to our steak frites, a Parisian bistro dish. For faster cooking and crispier results, cut the fries slim and vary the proportions of sweet potato to parsnip, depending on your personal preference.
sprinkle with garlic, then toss or mix with your hands to coat potatoes and parsnips. Sprinkle with chipotle powder and arrange in a single layer on baking sheet, leaving a third of the baking sheet empty for kale chips. Place baking sheet in oven and bake fries for 15 to 18 minutes, until lightly browned and crispy.
THREE: Meanwhile, remove pan from oven
INGREDIENTS:
125g buffalo or beef f lank steak (or hanger or skirt steak) Sea salt and ground blackcapsicum, to taste 1 small sweet potato, scrubbed and cut into French-fry-sized strips (about 5mm x 5mm x 75mm) 1 medium parsnip, scrubbed and cut into French-fry-sized strips (about 5mm x 5mm x 75mm) 3 tsp olive oil, divided 2 cloves garlic, very finely minced tsp chipotlecapsicum powder 7 dinosaur kale leaves, lower stems removed ( SUBSTITUTION: curly kale)
and add 1 tsp oil. Sear steak on 1 side in hot pan (not over stove top), then turn steak over and return pan to oven. Cook for 10 to 12 minutes, depending on thickness and desired doneness, until steak is medium-rare to medium.
FOUR: While steak and potatoes are cooking, stack kale leaves on a cutting board and cut crosswise into 5cm-wide pieces. Drizzle with remaining 1 tsp oil and rub with your hands to lightly coat leaves. Place kale on baking sheet with fries during the last 6 to 8 minutes of cooking time and cook until crispy, being careful not to burn it. FIVE: To serve, place steak on a serving plate.
INSTRUCTIONS:
ONE: Preheat oven to 200C. TWO: In a small bowl, combine tomato sauce,
redcapsicum flakes and garlic; stir to mix well.

THREE: Place both pitas on a baking sheet. Using
a pastry brush or spoon, evenly divide sauce mixture between pitas, leaving a 5mm border around edges. Sprinkle with spinach, then arrange mozzarella rounds over top of greens, dividing both evenly.
FOUR: Bake for 8 to 10 minutes, until greens are
wilted and mozzarella is melted. Remove from oven, sprinkle with basil, dividing evenly, and serve immediately. If youre enjoying 1 pizza, loosely wrap remaining pizza in aluminum foil or store in a sealable container for up to 2 days in refrigerator. Reheat in a warm oven or serve at room temperature.
Nutrients per pizza: Calories: 183, Total Fat: 5 g, Sat. Fat: 3 g, Carbs: 24 g, Fibre: 4 g, Sugars: 3 g, Protein: 11 g, Sodium: 351 mg, Cholesterol: 18 mg
INSTRUCTIONS:
ONE: Preheat oven to 400F. Place an
Arrange kale and half of potato-parsnip fries around steak, and serve immediately. Remaining half of fries can be kept for 3 days in refrigerator in a sealed container; re-warm under a hot broiler for 2 to 3 minutes before serving. TRY THIS, WITH THAT: A sandwich and side of fries are a classic restaurant-style pairing.
Nutrients per serving (110g buffalo flank steak, 1 cup kale chips, 12 of fries): Calories: 362, Total Fat: 18 g, Sat. Fat: 3.5 g, Monounsaturated Fat: 12 g, Polyunsaturated Fat: 2 g, Carbs: 28 g, Fibre: 5 g, Sugars: 4 g, Protein: 28 g, Sodium: 244 mg, Cholesterol: 50 mg
ovenproof pan in oven to preheat, about 5 minutes. Season steak with salt and blackcapsicum, and set aside.
TWO: Combine potatoes and parsnips on
a baking sheet. Drizzle with 1 tsp oil and
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MODEL PHOTO BY YVONNE DUIVENVOORDEN, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY MADELEINE JOHARI, HAIR & MAKEUP BY VALERIA NOVA, MODEL MARA VALENTINI ELMER OLSEN MODEL MANAGEMENT
These quick and easy pizzas use pita bread for a traditionally thin and crispy crust. Vary the toppings to your taste preferences: Add diced Roma or sun-dried tomatoes, chopped olives or even leftover cooked broccoli.
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Szechuan Prawns
WITH BROCCOLI,CAPSICUMS & MUSHROOMS
INGREDIENTS:
1 tsp sesame oil 3 green onions, thinly sliced 1 cups shiitake mushrooms, stems removed and discarded, caps thinly sliced (1 cup) 1 cup broccolini florets or small broccoli florets 1 small red capsicum, cut into thin strips, or cup thawed-from-frozen capsicum strips 2 medium cloves garlic, minced 125g fresh large raw prawns, peeled and deveined, tails off 1 tsp ground Szechuan capsicum tsp red capsicum flakes 1 5cm knob fresh ginger, peeled and grated 2 tsp low-sodium tamari or soy sauce 45g cooked soba (buckwheat) noodles, brown rice or brown jasmine rice, optional 2 tsp black sesame seeds Chopped fresh coriander, for garnish
INSTRUCTIONS:
ONE: Heat oil in a medium pan over medium-
The distinctive flavour of Szechuancapsicum also sold as Sichuan capsicum or Chinese capsicum adds heat and citrus undertones. While the capsicum has a unique flavour and can be widely found in larger grocery stores and Asian markets, you can substitute it with one teaspoon of lemon capsicum. Or try the following combination in its place: one teaspoon of fresh ground black capsicum and a half-teaspoon of lemon zest. FACE VALUE: White sesame seeds can be used in place of black for a similar flavour but less dramatic presentation.
high heat. Add onions, mushrooms, broccolini, capsicum and garlic. Stir to coat with oil and cook for 3 to 4 minutes, stirring frequently, until broccolini is bright green.
TWO: Stir in prawns, Szechuan capsicum and red capsicum flakes; cook for 1 minute. Holding grated ginger over pan, squeeze ginger to extract juice; discard solids. Stir in tamari and 2 tsp water, and cook for 3 to 4 more minutes, stirring frequently, until prawns is opaque and vegetables are crisp-tender. Add up to 2 tbsp water, if needed, to prevent sticking. THREE: Serve mixture over noodles or rice, if
desired, and garnish with sesame seeds and coriander. Enjoy immediately.
Nutrients per serving (125g prawns, 1 cups mixed vegetables, 40g noodles ): Calories: 385, Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 5 g, Carbs: 32 g, Fibre: 8 g, Sugars: 6 g, Protein: 34 g, Sodium: 505 mg, Cholesterol: 172 mg
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Parchment-Baked Sole
WITH FENNEL, RED ONIONS & OLIVES
2 thin slices red onion small fennel bulb, cored and thinly sliced 4 Kalamata or other black olives, rinsed and drained, pitted and thinly sliced tsp red capsicum f lakes, or to taste 2 large sprigs rosemary
THREE: To fold parchment, grasp top and
Baking in parchment keeps fish moist and makes cleanup practically effortless. If sole is a bit too pricey for this weeks grocery store run, try substituting sea bass or whiting for similar results at a reduced cost. And to stretch your dollars even further, reserve the second half of your fennel bulb for use in a salad: try it with radicchio, toasted walnuts, cubes of pears, crumbled goat cheese and vinaigrette for a light meatless meal.
bottom edges parallel to work surface and bring them together up over food, pinching together at the top. Fold over by about 25mm, then continue folding down, leaving about 12mm of space above the fish to allow for steam. Fold each side toward centre until about 5mm from fish.
FOUR: Place baking dish in oven and cook for 12 to 14 minutes, depending on thickness of fish. (NOTE: Fish may cook as quickly as 8 to 10 minutes.) Remove baking dish from oven and place pouch on a serving dish or plate. Carefully unfold parchment to allow steam to escape and serve immediately. If desired, serve this light fish entre with a side salad.
EQUIPMENT:
Parchment paper
INSTRUCTIONS:
ONE: Preheat oven to 200C. TWO: Tear off 1 piece of parchment to form a square. Place parchment on a baking dish and place fish in centre of square. Drizzle with oil, then rub with garlic and season with blackcapsicum. Sprinkle sun-dried tomatoes over top. Arrange onion slices over fish, and top with fennel and olives. Sprinkle with red capsicum flakes and lay rosemary sprigs on either side of fish, tucking them firmly against fillet.
INGREDIENTS:
1 170g Pacific sole fillet 1 tsp olive oil 1 medium clove garlic, passed through garlic press Ground black capsicum, to taste 3 sun-dried tomatoes, chopped (1 tbsp)
Nutrients per serving (140g sole with vegetable topping): Calories: 331, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 15 g, Fibre: 5 g, Sugars: 2 g, Protein: 38 g, Sodium: 469 mg, Cholesterol: 54 mg
Nutritional Bonus: Sun-dried tomatoes are a

concentrated source of lycopene, an antioxidant that may reduce your risk of heart disease, help lessen the signs of aging and protect the skin from ultraviolet damage.
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GET SET AND GO!

12TH AND 13TH OCTOBER 2013
Brisbane Convention and Exhibition Centre
The 2013 Brisbane Fitness and Health Expo brings together everything tness under one roof for two days! Whether you are looking to improve your health, tness or general wellbeing, shop leading brands in the industry, or just want to browse the range of innovative health and tness solutions, the Brisbane Fitness and Health Expo is your one stop shop.
The Expo is open to the public and the tness industry, and will feature: An Action-Packed Centre Stage, Fashion Parades and Celebrity Appearances Again Faster Arena - CrossFit, Weightlifting and Powerlifting demonstrations and competitions
I was amazed at the crowds and enthusiasm of the Expo visitors. A great opportunity for exposure and sales for any tness or health based business. Dont miss this opportunity!
Michelle Bridges
Strength and Bodybuilding Demonstrations Fitness Seminar Stage hosting a variety of industry-focused discussions over the weekend The Brisbane Fitness Model Search, with over 100 competitors across the two days PLUS heaps more entertainment and education
FOR MORE INFORMATION brisbanefitnessexpo.com.au | facebook.com/brisbanefitnessexpo | CALL 07 3217 9347 WorldMags.net
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About eight years ago I attended the Skins inaugural launch at the Cruising Yacht Club in Sydney. The company had a truly innovative product and followed up with a marketing plan that nearly landed them behind bars. Utilising an upside down Nike tick, crazy images and the enormous billboard messages cemented them as market leaders and regular bad boys in no time.
BY MICHAEL HENRY
ot on their heels was the familiar sound of competition: 2XU, Adidas, CWX, BodyScience and about ten others (including Nike). No longer the new kid on the block compression gear survived the rigorous attempts to defame it as a fashion item with no real remedial value for people training. If you watch any professional team train today 80% of the players are wearing compression gear. I have about four pairs of tights including my original pair. Throwing them out seems too sad. We have travelled together, thawed out together, competed together, been bruised, cut and torn, only to be reunited at the back of my top draw after a temporary separation. The Australian Special Forces uses them for muscle recovery, comfort, skin health, and support and they probably have good reason. In addition, they feel great and these latest models look amazing! All good reasons to create space in UltraFITNESS Magazine for a look at the progression of compression! The standout this year is BodyScience who have added colour I felt like Superman in the blue ones! Their ad with Zoe Daly in hot pink tights sent their production into overdrive; the girl is toned and smoking hot but the tights! Wow, they are sensational! 2XU have added some colour to the big X which also looks great. Skins are strangely the more conservative-looking product but they are awesome quality having been made in Madagascar! I bet King Julian wears them. (If you dont know who King Julian is shame on you!). Ok, back to the review.
102 OCT O B E R/ N O VE M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
Body Science
Women and Mens Elite Tight
They Say: The muscular alignment of the bodys lower limb is a scientific work of art that coordinates and produces gait patterns with each and every step. Its for this reason we have utilised the latest scientific research in the development of Body Science athletic long garments. Patent pending 12 panel design forms the cornerstone of the garment with specific muscle panel alignment providing unmatched strength, support and fit to targeted muscle groups. We Say: This new model is a true leader. Best calf support available in a long tight. Love the colours!
Core shorts
They Say: Body Science CORE SHORTS utilise a 2 mm Neoprene wrap fitted to the adductors of the leg that provides a specific level of compression (increased pressure than usual compression shorts) to the groin region. This pressure relieves the pain and stiffness symptoms that often occur with running based athletes with tendon problems, muscle tears and sports hernias. We Say: Brilliant new product, especially for those prone to soreness and injury.
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Elite Sports Bra
They Say: The advanced dual sports bra technology prevents bounce and recoil by utilising inner support with dual compression. This is complemented by the sophisticated back support promoting comfort and freedom through the use of reinforced straps and racer back design. We Say: Amazing product true support and a must for most gals.
2XU
Compression X Run Short
They Say: A versatile, longer leg run short thats not only lightweight but offers a PWX FLEX compression inner lining to stabilise muscles and enhance circulation during activity. They are perfect for running yet equally suitable for crossover into the gym and other casual disciplines. Denier graded VAPOR fabric wicks moisture to keep the wearer dry. We Say: First-class item that is great for running and general training. They look great as the outer shorts are very trendy!
Mens Elite Compression Tights

They Say: The graduated fit promotes increased circulation for faster recovery and delivers support to quads, abductors and gluts. A combination of PWX FLEX front panel and extra powerful PWX WEIGHT in rear panel provide added calf and hamstring support. They are designed for athletes demanding more power, support and a reduction in muscle fatigue and damage. The flatlock seam construction reduces chaffing. We Say: Very hard to criticise this perfect item. It is awesome quality and has great support. Love it.
Mens Long Sleeve Top

They Say: Body Sciences Long Sleeve Toputilises BSc Compression Technology, helping to enhance performance, reduce muscle injury and aid recovery between training sessions. Fitted withan MP3 holster the long sleeve top has been designed to help you train and recover to the max withease. We Say: I am not a fan of compression tops as they tend to ride up but the benefit for the arms and shoulders are worth it and this is a great option.
Womens Base Compression Tank

They Say: From 2XU comes the Base Compression Tank featuring a superior compression fabric with increased flexibility for added comfort. This tank supports key upper body muscles and the core while also increasing postural awareness. It reduces muscle fatigue and damage. We Say: OMG the ladies in the office fought over the sample!! Beautiful and the quality is amazing!
Womens Compression Tights

They Say: The high power denier supports hamstrings, quads, abductors and gluts reducing muscle fatigue and damage. The use of PWX FLEX delivers optimal moisture wicking, flexibility and movement and the flatlock seam construction provides added comfort. We Say: Awesome item the ladies love the length and when worn with the 2XU Crop Top they look like fitness lingerie!
ul tr a f i tn e s s m a g . co m . a u | OCTOBER/N OV E M BER 2 013 103 WorldMags.net
CW-X
WorldMags.net Womens Pro Tights

They Say: The CW-X Pro Tights have patented kinesiology support webbing to specifically target the lower back, hamstrings, quadriceps, media knee and calves. The patented CW-X kinesiology support web technology mimics proven kinesiology taping techniques that sports medicine professionals apply to muscles to improve performance. When this technology is applied to muscles and joints it creates an exoskeleton support system that improves biomechanics during motion. We Say: These tights have excellent support and do feel like they mimic the taping technique mentioned. They also have excellent build quality.
Womens Ventilator Web Top Long Sleeve

They Say: Ventilator Performance Tops feature the CW-X Support Web for the upper back to improve posture, balance and arm motion for greater efficiency of movement. The CW-X Support Web uses kinetic-taping technology to create an exoskeletal support system. It specifically targets the trapezius muscles and scapular bones of the upper back for improved posture and more controlled movements in the arms and shoulders. We Say: Another awesome item great quality and a worthy posture support feature.
Skins
A400 Mens Compression Long Sleeve Top
They Say: Biomechanically placed Memory MX fabric over the spine and around the scapula and obliques provides constant, controlled compression and unrestricted movement to help you avoid the type of muscle damage you sustain in action but only notice when you cool down. A hem gripper keeps the shirt in place as you race around. We Say: Not only does the hem gripper work (Yay! Someone listened!) but the super tight undersized sample they sent also gave such good support to my injured upper body. I am wrapped! (Note to self: It is occasionally worth going a size too small!)
A400 Mens Compression Long Tights

They Say: The memory MX fabric maximises your stability and control while channelling the direction of your leg muscles. The A400 Mens Compression Long Tights are designed so there will be less lactic acid build-up, less muscle vibration and less pain in the morning. They have a comfortably shaped crotch for better ball control! We Say: Tennis anyone?? Or is that not the ball control they refer to?? Skins have stuck with a waist band and no draw string so the tights are very comfortable and all business. They have a perfect construction and fit as usual!
A400 Mens Compression Half Tights

They Say. Biomechanically placed Memory MX fabric around the ITB band and TFL muscle group provide constant, controlled compression and unrestricted movement to help you avoid muscle damage. Fast wicking technology transports moisture away from the skin and helps to regulate body temperature and UPF 50+ provides all round protection. We Say: If you dont like full length tights these are well worth a try. They are perfect under your shorts and weigh nothing.
A200 Womens Compression Tights

They Say: Getting the body you want just got easier with SKINS scientifically proven sports compression clothing simply slip into our A200 Womens Compression 3/4 Tights. Available in a range of sizes and seasonal catwalk-inspired colors, they flatter your body. Our unique scientifically proven engineered gradient compression improves circulation by getting more fresh oxygen to your muscles, helping you shape, tone and sculpt your body whatever your sport. We Say: Lets face it these are so fashionable! Ladies love them for walking and looking great all day long. Like the whole range they are worth every cent.
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Mens Insulator Stabilyx Tights
They Say: The Insulator Stabilyx Tights use WarmStretch temperature-regulation fabric to maintain a constant comfortable surface temperature in a variety of conditions perfect for the cold weather athlete. The patented CW-X Support Web bands together the muscles and ligaments of the lower leg to stabilise the knee and reduce vibration for increased efficiency. The CW-X Support Web also harnesses the midsection, supporting the lower abdominals, hips and back to channel power through the core. We Say: Ok, these tights weigh a little more than the others but that is because they are designed to keep you warm and supported. The build quality is remarkable and if your knees are an issue then I suggest you try the Stabilyx from CW-X; a first class product.
IF YOU WorldMags.net WATCH ANY PROFESSIONAL TEAM TRAIN TODAY 80% OF THE PLAYERS ARE WEARING COMPRESSION GEAR.
tion Special Men
When I first reviewed compression gear I made mention of my skinny legs! Embarrassing, I know, but a review needs to be truthful! Anyway, my point was that my legs would not benefit in the same way as anothers legs might as the next guy may have much more solid legs and be wearing the same size compression tights. I suggested that compression tights should be custom made to suit your particular measurements. Guess what? Compressport all the way over in Switzerland have listened! Yay! They have a super cool range of gear and they offer it in four+ different circumferences so that people with thin legs can get true compression. In addition they also offer full length leggings and arm socks very funky indeed! The leggings feel, well, like you are dressing up for Mardi Gras! Once fitted, though, you can wear normal shorts giving you a cooler feeling around the groin with true full length compression! They feel brilliant and do not slip. The compression is exceptional and the leggings are about $50 cheaper than most tights. The arm sleeves are also fantastic as they have great support and protection. You will probably have seen people running in the long socks they have. Hmm, what can I say? They look funny to me! Ok, I am being vain, I know. Nonetheless they are again a superb item for the hard core runner who is in a secure relationship! Visit www.compressport.com.au to check this product line out. UFM
the tlosopher WorldMags.net
106 OCTO B E R / N O V E M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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Photo: shutterstock
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With apologies to U2, I have found what I was looking for and its called itting - moving from activity to activity so they never get boring. It represents how I exercise and what Ive discovered works for me.
n just this past week I have been snowboarding (great leg workout and also surprisingly tough on the triceps from all the pushing off the ground), paddling (hello lats), running (enough said) all mixed in with some Fitball core work and TRX-type suspension straps for my shoulders. It struck me how different this was to some of my friends fitness lifestyles when I was talking to one of them. Their week had consisted of - as it does every week, come rain, hail or shine 6am kayaking, six days a week. Of course, he was in training for his sport rather than just generally keeping fit and enjoying himself as I was. The point is, however, have you found what you are looking for? Or are you stuck in an exercise rut week in, week out? How can you tell? Read on.
HAVE YOU FOUND WHAT YOU WERE LOOKING FOR?

I
The first line of questions to ask yourself is: Are you getting results - are you getting stronger? Are you feeling stronger? If you are trying to lose weight, are you losing it or has your plateau been going on for weeks, even months now? The second is: How do you feel when it comes time to train are you rushing out the door keen to get going, or dragging your feet and finding excuses? Im not talking here about a lack of commitment, we all know that there are days when it is just simply hard and you have to keep going. No, this is about a deeper, more fundamental tiredness, a lack of desire, interest even. If this is resonating with you then we have diagnosed the problem - but now we have to fix it. Perhaps flitting is worth a try, if only for a little while until you find something you really love. There still seems to be a horrible preconception with exercise that it has to be hard and cant really be fun. The whole no pain, no gain mindset has still got its hooks into many of us. Indeed a pretty outrageous CrossFit video is doing the rounds claiming that CrossFit women pee because they train so hard. Do you really think it was meant to be this way? That we evolved in such a way that only painful, boring, repetitious workouts will do us any good? Of course not. So why not get out there and mix it up? Do a bit of running, riding, swimming, bodyweight exercise, core work, indoor climbing, whatever you fancy, and find out again what exactly it is that you truly do fancy. Youll lift your mood, shake up a body that had adapted to your routine and find youll get great results, too. Oh and by the way - if you end up settling again on one particular thing you like to do, at least then you will know you really do like it and would miss it if you stopped. My friend the kayaker? He loves it even when its dark, raining and the middle of winter!
BY MARTIN HENRY
Whats Hot
HEADBLADE ATX FULL BODY RAZOR
Perfect for both men and women, the HeadBlade ATX AllTerrain is the ultimate in convenience for shaving. Whether for sport, lifestyle or just a quick once over the ATX is the razor you have been waiting for. The new configuration allows the ATX to be used as a multipurpose shaver as it easily cuts away hair on your face, body, legs and head without the risk of cuts. The HeadBlade ATX is available through ShaverShop nationwide as well as online at headblade.com.au or shave.com.au
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SNACK: BLUE DINOSAUR PALEO BARS
I tried the Blue Dinosaur Paleo Bar recently when I was running in and out of a state fun-run and realised at the last minute that I needed something that I could chuck in my pack for the run. As a gluten- and dairy-free eater I was really pleased that the bar didnt make me compromise that and whilst youd never accuse them of being tasty like a chocolate bar, they were actually really good and filling! They have a nice, natural smell nothing chemically in this bar and together with the Paleo Nut Butter it makes for a seriously good snack. You can get more info at www.bdpaleo.com
YES! FITNESS MUSIC
Join the Turbo Tabata craze with four super-fast, ampedup music downloads from Yes! Fitness Music. Is your class time poor but still in need of a serious workout that packs a punch? Then Turbo Tabata is your answer! Each album is a complete workout solution on one soundtrack: 20 seconds of work, 10 seconds of rest; eight sets, eight rounds. A clear voice-over marks the work and rest cycles so youre free to coach, motivate, and fine-tune form. Grab this series and more exclusive fitness music downloads at www.yesfitnessmusic.com.au today!
108 OCTO B E R / N O V E M B E R 20 1 3 | u l t r af it ne ssm ag. c o m . au
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Listening to your body is one thing: understanding what it is telling you is another. Polar helps you get under the skin of your training by providing products for all levels of fitness with essential support, advice and technical know-how. The Polar FT60 Lilac heart-rate monitor features: Measurement of heart rate, calorie expenditure, exercise duration plus the capacity to download exercise data to www.polarpersonaltrainer. comwith the Polar Flowlink data transfer device (RRP $79). Packaged with: Polars comfortable H1 heart-rate sensor Compatible with: Polar S1 Footpod (RRP $139) for running speed and distance plus Polar G1 GPS Sensor (RRP $179) for outdoor speed and distance. RRP $229, also available in black for women and black for men. For more information on this model, please visit: www.polaraustralia.com.au
NEW POLAR FT60 LILAC HEART RATE MONITOR
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FITNANCE
Fitnance is a complete fitness and wellness company for people who are currently or would like to become actively involved in exercise. Fitnance specialises in the delivery of Certificate III and IV in Fitness, sport specific coaching, group fitness sessions, personal training and corporate training. They have a course roster involving boxing, advanced lifting, coaching for schools, teacher workshops, business and CEC point workshops. Fitnance offers an all-round education and training opportunity for fitness enthusiasts AND fitness professionals alike. Call 07 3391 0022 or info@fitnance.com.au for more information.
WHY YOU NEED AN APP DESIGNED BY GYMBRAND
Can you imagine not having a website or Facebook page for your club? Well, now your members also expect you to have a smartphone app for them to use while they are on the go. This is where GymBrand can help. Specialising in apps for the health and fitness industry GymBrand apps are feature rich, easy to use and designed for iOS and Android devices. They can help you market your club, get referrals and retain your members. The popularity of having an app is well proven with GymBrand apps averaging more than 800 downloads per app. You get unlimited push notifications using the most advanced system in the world. Call 1300 802 377 or visit www.gymbrand.com.au for more information.
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the BUSINESS of being fit
NEXT LEVEL TRAINING
for PTs and the ultra t!

WHEN SS FITNE UR IS YO LIFE
CO N TE N TS
114 Why PTs Are Your Best Choice 117 Future of Group Fitness as a Business 121 PT of the Year 124 Beyond Fitness 126 Class of 2013 128 CEC Quiz
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why i run
MATTY ABEL
recently spent six days out in Australias Simpson Desert competing in a multi-stage 250km foot race. During that event I continuously questioned myself time and time again as to why I was doing it. It was not until after I finished that race that I finally understood why. Growing up, I have always been very active and I think lack of activity plays a major part in childrens development these days. I was never introduced to running for health reasons or to keep fit; I just ran because I enjoyed it. In 2012 I was introduced to trail running and this took my enjoyment to a whole new level. seventy percent of the time I run without a watch, which allows me to forget about the time and become completely focused on my run. What I enjoy most about trail running is the fact that all I need is my running gear and
nature, and Im set. I love waking up early, putting on my head torch and running through the empty, silent trails to the top of a mountain. There, I can watch the sun rise and then run all the way back down, usually without seeing a single person. I run to be free, to enjoy what nature has to offer and to test my limitations.
I RUN TO TEST WHAT MY BODY CAN DO AND, THROUGH DOING THAT, SHOW OTHERS WHAT IS REALLY POSSIBLE.
During a recent race, however, in an extremely low patch I really questioned why I run and this is what I found: I run to not only compete in crazy endurance races, but also to inspire every single person who crosses my path. I want to inspire them to believe that you can do anything you put your mind to, and to see that there is often so much more to life than what they see. I run trails across terrain and scenery that most people will never witness; I come across snow-capped mountains, gigantic waterfalls and views of valleys as far as the eye can see. I run to test what my body can do and, through doing that, show others what is really possible. We are very fortunate to have a life and I want to make sure everyone lives theirs to the best of their ability, leaving behind a story of their own. This is why I run. UFM
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Pete Tansley is a personal trainer on the Gold Coast. He founded his business Priority 1 Fitness (www.p1tness.com.au) in 2009. After 10 years in the tness industry he realised the need for individual programs to produce considerable results. Pete prides himself in providing his clients with a welcome environment, strong support and some of Australias best trainers and nutritionists.
BY PETE TANSLEY
114 OCTO B E R/ N O VE M B E R 20 1 3 | u l t raf it ne ssm ag. c o m . au
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hat do Novak Djokovic, Michael Phelps and Stephanie Gilmour have in common? Apart from being No.1 in their sport, they all have a team of personal trainers to help them stay on top. If the worlds best athletes have a personal trainer, then you, too, could benefit from one. Having a personal trainer used to be reserved for the elite and mega-rich. Today, theyre a necessity rather than a luxury.
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HERE ARE SEVEN REASONS WHY YOU SHOULD INVEST IN A PERSONAL TRAINER: A personal trainer will offer an objective eye.
Personal trainers are not paid to make you feel good. No tennis player hires a coach to commend them on their swing and shout well done old, chap! as he mis-hits another serve.
TOP TIPS PART 2
When we think about success we dont normally realise that it comes at a price. We all put our hands up to be awesome but few dare to give up anything to really achieve it. In our industry we are all about results, goals, hard work, accountability and balance. We hear and say these things on a daily basis. But are we actually delivering these in our own lives? Are many of us contradicting what we say, and not leading by example? We rarely get the opportunities to do so but when you do - take them and prove to yourself and others that you are truly inspiring. This year I have given up drinking and have been seeing a sports nutritionist. My clients are competing athletes so I want to support them; I want to go through what they go through. Then I can show them that if I can, they should, too, in order to reach their goals. 6. Time management There are only so many hours in the day - use them productively. Track and gauge what you do so you get a better result or at least improve the one you are getting. 7. Surround yourself with like-minded people Share, empower and grow together. The world is too full of ego - we need better professional people in this industry. 8. Dont focus on your competition Focus on you, your business, your clients and your mission statement. Make sure you believe in it, and others will too. 9. Know your numbers Business is a not matter of how big or small - its a numbers game. 10. Learn to adapt Always grow and learn; dont get stuck in your ways. Be uncomfortable or least try it, and dont think your respect is still something that needs to be earned by your peers. I never thought in my wildest dreams that my company would grow to where it has. With that comes great responsibility. I come from humble beginnings and have worked hard: my work ethic has been my secret. Keep educating yourself, growing and adapting because all things change.
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A personal trainer will offer technique corrections and constructive criticism to improve your workouts and meal plan.
When youre not on the right track, they wont go easy on you, and nor should they. They will tell you where youre going wrong, offer positive encouragement, suggest improvements and keep you accountable for your actions.
A personal trainer will help you master your technique.

While a training partner (or even a mirror) can help you with form correction, nothing beats live coaching from a trainer. A recent client of mine, who has been lifting weights longer than I have been alive, managed to increase his personal best on his deadlift by 10% after just one personal training session. Sure, that might not be the case for every single session with a trainer: however, it proves a point. There is nothing quite as powerful as coaching during a session. A training partner or a mirror will often not pick up on the intricacies of some exercises.
Having a personal trainer used to be reserved for the elite and mega-rich. Today, theyre a necessity rather than a luxury.
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A personal trainer will prevent a plateau.
Two months have gone by and you have made fantastic progress. Youve improved your aerobic capacity, doubled your strength, and friends are asking what your secret is. Then it strikes: the dreaded plateau. No matter how hard you exercise or how closely you adhere to your meal plan, nothing changes. A personal trainer is your best defence against reaching a plateau and will employ two key techniques to prevent it: variety and assessment. Variety is used to shock your body, both physically and mentally, as workouts can become stale after some time. A personal trainer will change your program when necessary to ensure progress. Ongoing assessments can also prevent a plateau. Dont worry; its not HSC maths. The assessment may include body fat percentage, weigh-ins and strength or fitness tests to track progress. If progress slows, your personal trainer can use this feedback to design the next phase of training.
A personal trainer will create a customised plan.

Anybody can download a workout and meal plan from the internet and get started. The problem with these cookie-cutter plans, however, is they do not take your requirements into account. What injuries do you have? How many times per week can you workout? Are you able to access a commercial gym, or are you confined to training in the park or living room? Do you have any food sensitivities or allergies? Are you a total beginner in the kitchen, or a budding Masterchef? All of these questions need to be answered before a plan can be devised. I even ask the relationship status of my clients before creating their plan. This is not for my benefit; I am happily married! However, a clients relationship status can have an impact on eating habits. Somebody who is single tends to eat out more often than somebody who enjoys meals at home with their partner. All of these angles need to be considered for both training and nutrition, which is why customisation is the key.
CHOOSING A PERSONAL TRAINER

There is no obvious place to find a trainer. Here are some pointers so you do not get stuck at this stage: Firstly, tap into your network. Ask your friends, family and co-workers if they have someone they are happy to recommend. You can also look around your gym or park. Watch to see who looks approachable and who seems to be offering workouts that suit your level. Do they seem present in the session? Does it look like they actually care about their client? If they are looking around or checking their mobile phone during the session, keep searching. If the trainer seems to have the same repeat clients week after week, that is a good sign. Online can also be an effective search tool. Secondly, its about finding the right price, personality fit and location that suits your needs. Most trainers will provide an initial consultation to begin with. Dont feel pressured; if they are the right fit for you then get started right away to reap the rewards. If not, do not feel obliged to begin. Keep looking until the right trainer comes along. Education and qualifications are also important, and so is their track record. Ask to see some recent testimonials of clients they have worked with. A trainer is always going to tell you how fantastic they are but a current or former client will give honest, transparent feedback without any sales jargon.
A personal trainer has been there before.

It amazes me how often people select personal trainers without looking at their experience. Think about it; would you hire a skydiving instructor who had never jumped before? I doubt it. You want someone with plenty of skydiving experience before you put your life in their hands. A personal trainer is no different. They should be in good shape themselves and have a list of clients they have helped.
A personal trainer will create more than just workouts.

As you can see, hiring a personal trainer is much more than just a workout. They will cover all angles of your lifestyle, from training and nutrition through to supplements and lifestyle management.
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The future of group fitness as a business
As I write this the world awaits the birth of Kate and Williams royal heir. I do not doubt that they sit and ponder the future of the monarch, the role they will play and whether their decisions will result in success or failure. Running a kingdom is no different to any other business; if you do not meet the demands, people will walk away.
BY MEL TEMPEST
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o where do we see group fitness in the future and how seriously should we approach it? If you are not taking it seriously now then it is time to sit upright in your chair because I can guarantee you everyone else is. Fifteen years ago clubs were coming out of an era of leopard G-string leotards, scrunchies and more heel-digs and star jumps than anyone wants to remember.
The industry found itself catapulted into the program and structure of group fitness. Club owners asked themselves as they went into debt buying steps and Body Pump kits: Will I ever get my money back?. Well, we all know the answer to that. Les Mills gave the industry structure, education and savvy marketing. Numbers grew across the world as participants joined and the demand for instructors grew. The business of group fitness was born. Today Les Mills is now the biggest group fitness provider globally, and group fitness classes have grown to over 70% attendance in health clubs. Over the last decade we have witnessed the launch of hundreds of group fitness products, and compression garments have quickly replaced leotards. Tae Bo was one of the first group fitness classes to take the world by storm, then Zumba and High Intensity Interval Training (HIIT) arrived, and now Bokwa. Not to mention the popular home workouts such as Mark Moon Fitness and TapouT. In some European countries you can even find workout DVDs attached to your cereal box! Innovative? Yes. Successful? Yes. The question, however, is why? The answer: They meet demand. So what is the future of group fitness and what does it take to create a successful business from it? The answer lies in trends, savvy marketing, flexibility, benefits, affordability and an understanding of a fitness enthusiasts general lifestyle. We know everybody loves a great trend and the focus over the last few years has seen HIIT, boxing and core health become increasingly popular. Body Training Solutions, a new group fitness program supplier, has been supplying clubs with Group Core, a 30-minute structured class that comes with its own range of marketing and PPCA free music. Group Core allows club owners to place 30-minute classes back to back with 30-minute express cycle classes. This type of formatting on the group fitness timetable allows members to visit the club for an hour and fit in two workouts. Our current generation of exercisers has a better work-life balance than previous generations; they tend to spend more time at the fitness club and are more
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So what is the future of group fitness and what does it take to create a successful business from it? The answer lies in trends, savvy marketing, flexibility, benefits, affordability and an understanding of a fitness enthusiasts general lifestyle.
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easily influenced by media trends. Every magazine you pick up today has an article on core fitness; magazines supply their readers with what they demand and so should clubs. Now we come to benefits. If your members are not seeing benefits then your business will not grow and without growth there is no future. The growth of any business relies on being pro-active and that means moving forward with trends that provide the feel-good factor. A new tool on the block is Myzone and when it is used to its full capability it is amazing. Myzone is a heart rate monitor that the member wears at their fitness club. While the member is in the club the belt records their activity and displays it on a screen so they can identify their heart rate, how many calories they are burning and what effort zone they are training in. There is the opportunity to run Myzone challenges within the club, allowing members to compete against each other and earn Myzone Effort Points (MEPs). MEPs are a bit like Fly Buy points as they enable the member to automatically receive rewards for their efforts while working out at the club. In addition, they receive an email and Myzone account, allowing them to keep track of their activity.
The potential for future success in the group fitness business is enormous.
What I have liked about Myzone in my club is that it has made members accountable for their workouts, both in the club and outside, as the belt holds up to 15 hours of activity. As the club owner, Myzone also allows me to log in to view members progress or view average calorie expenditure for group fitness classes. This information is valuable when it comes to marketing and encouraging other members to attend classes. This is where the future of group fitness sits: it is in following trends and investing in them. Choosing a product supplier with savvy marketing is important, as is making sure their product meets your targeted clients. Not every club is suited to pre-choreographed or freestyle programs and not every independent club can afford licence fees. It is important to remember, though, that you have to invest in something to get something bigger back. The potential for future success in the group fitness business is enormous. As an industry we are growing rapidly and we have more to offer every day. The advantage is we now live in a digital age that allows direct contact with both potential and current clients. Social media is an amazing outreach to your market, creating opportunities to sell memberships, supplements and clothing. The future of group fitness, whether it be in a club, in the community hall or your own lounge room, will be forever in demand. Media and society will not have it any other way. So, until the next time we speak, think demographic and stay trendy. UFM
Mel Tempest
When you think leopard you think leopard G-strings and Mel Tempest. Mel is a club owner who, 12 years ago, decided to open her club afterher GFM told her she could not teach with only 18 months experience within industry. Mel had gym equipment in her house and used to dry her wet washing on the upright bikes in her hallway and dumbbells lined up in the lounge. It took another 12 months to find a building after a previous building fell through at the 11th hour. Three kids, a hubby and a house full of equipment 10 years later her club celebrates its 10th birthday. She has a membership base of just over 2,000 - with 76% attending group fitness. Five years ago Mel purchased the building and her business continues to grow. Mel also consults to clubs on group fitness.
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Rob Rowland Smiths PT Words of Wisdom

How long have you been a personal trainer and who did you train with? I have been involved in the fitness industry all my life bearing in mind that personal trainers did not exist back then. I was taking peers for training sessions in the Palm Beach sandhills as a teenager I was put on the earth to do this! I began as a physical education teacher which corresponded with moving into a strength and conditioning coach and finally into a fulltime personal trainer and motivational speaker. This has been over a period of decades. My initial education was with the Australian College of Physical Education. It was the best tertiary education ever because of the emphasis on turning theory into practice. How many people do you train in an average week? I have face-to-face contact with roughly 600+ people in winter and 800+ people in summer. (Its no surprise that the numbers always bump up in summer!) The people I train range from school groups and schoolboy athletes all the way through to professional sportspeople. What skills do you rely on most to create great client satisfaction? The thing is, what we do is not rocket science. Essentially, my aim is to make you enjoy working out. That way youre not only more likely to do it but the positive crossover effect to the rest of your life is incredible. I rely on an ability to communicate, the ability for people to have a laugh and enjoy what they are doing to create the feel good factor. My aim is for the client to finish the session feeling spent but also feeling great about themselves and what they have accomplished. You should walk away with a smile on your face. Do you feel the PTs being trained presently are being equipped well enough for the challenge of the job? Some yes, some no. I think the reason those who are equipped is because they are a natural fit for the job rather than being well trained.Trainers are without doubt far better equipped than ever in terms of knowledge but often lack people skills. They need to be able to use that knowledge in practice without the use of iPads, notes, etc. Aside from having that basic what exercise to do they need to be able to get the most out of who they are training. You can have the most effective training program going but if you cant get your client to do it or do it to the best of their ability it means nothing. They need more experience in being able to relate to many different personalities (very important!!!), think on their feet and adapt to changing scenarios and environments.
In terms of running your business, are there many office hours as opposed to hours face to face? Yes, there are a couple of office hours per day I struggle in that department. Im lucky to have a partner that works the administration side of things time is the main factor. In this job, when youre working you simply cannot do anything else. Im either in the car driving to a session or on the job working with clients. I start early in the morning, finish late at night, work seven days a week and have a family. I cant be up all night doing the administration side of things there has to be balance. My role is to do what I do best: the face-to-face training thats what I get paid for. You have something unique to offer your clients. Has that been a win for your business growth? Absolutely! Personal training is big business these days they are everywhere. You have to be able to offer something unique or youre going nowhere fast. Aside from results, your interaction with the group or client will always be a winner. You cant have one without the other. Have you any words of inspiration for our readers who might be trainers? Live the lifestyle: Do as I do, not what I say. To be successful you have to love what you do the shine is a little dull at six on a winter morning or on a 35 degree day in the blistering summer heat. Id also suggest they work out with as many different trainers as they can everyone has a different style and its important to work out what yours is. To be successful in this business (in fact, in any business) there can be no excuses excuses are the nails that built the house of failure! (Oh, and as its a pet peeve of mine: Stay off your phone when youre with your clients!) UFM
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PERSONAL TRAINER OF THE YEAR AWARD - 2014

Sponsored by Ultra FITNESS Magazine & FIAFitnation
122 OCTO B E R/ N O VE M B E R 20 1 3 | u l t r af it ne ssm ag. c o m . au
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ULTRAS ES FITNe r of
Be the rst ever
YOUR CHANCE AT $50,000 IN CASH AND PRIZES
If you are an accredited PT or tness instructor entries will be judged on the following criteria: Tell us what makes you the best tness trainer in the country. For example, your application may include details of client success/results, your unique training approach, your amazing support and/or even your development of innovative products or training systems. Does this sound like you or your PT? If you own a gym does it sound like an employee? Enter at www.ptoftheyear.com. au or email us at admin@tmedia.com. au for an entry pack! Plus you will win $50,000 in prizes and the chance to be on the cover of Ultra FITNESS Magazine! This is a dream package and we want you to enter. Prize pool includes: A cash prize of $20,000+ FIAFitnation Gold Standard Fitness Specialist course Coaching session with Shannan Ponton, Lindy Olsen and Jon Davie Equipment prizes from premium suppliers of equipment shoes and supplements value $20,000 RRP. Plus, you will be featured in a cover shoot opportunity and join the FITmedia editorial team in 2014 with your own writing column in Ultra FITNESS Mag!
Train in the year 2014!
If you are a personal trainer or know a PT who deserves an immediate launch into the forefront of the industry make sure you tell them about this competition. Prizes aside, the winner will join our leading team of contributors to help mould this magazine and community in 2014. The winner will get an immediate prole and a boost in the media world. The rest is up to the winner to harness and make their own. There is every chance we will use the winner on the cover of the magazine and help cement them as a leader in the industry. More details follow and the entry form can be downloaded at www.ultrafitnessmag.com.au or www.ptoftheyear.com.au.
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THE BEST ARE NOW LOOKING FOR THE BEST!
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Beyond
Body Tuning: Meet Greg Dolman

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Photo: Dallas Olsen
FITNESS
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This new series is my way of providing our readers with information on people within the industry who just blow me away! Beyond FITNESS is all about a professionals approach to our industry that is either so out there that it is well ahead of the curve, or is too confronting for the average reader to understand. So tread carefully and see if there might be some insights for you in this unique column.
BY MICHAEL HENRY, PUBLISHER FITMEDIA
THE CLAIM:
Neuromuscular response is is all about addressing imbalances and avoiding issues that might result in physical weaknesses, pains and even injuries. It holds that if we have emotional issues in our lives and we do not address them, there is a chance they will manifest in the physical. This is perhaps not new or unique within the world of complementary medicine, but when you are the subject of the findings, it makes sense to listen up and respond to the best of your ability.
MY EXPERIENCE:
Gregs a friendly guy with a broad Aussie accent. He is a full-on personal trainer who lives and breathes fitness and spends a huge amount of time on the road helping people take their training beyond where they can get to on their own. Greg had become known to me by his success in training World Champion Fitness competitors, but I booked a session with Greg last year more to look for alternate methods to nail some personal issues that were surfacing in my life. He made me lie down and relax and then we started to chat. As we were doing this I noticed he held his hand over my left wrist. He was concentrating and seemed to be gauging my bodys response to the conversation we were having. Then we stopped talking and he carried on making notes and lightly tugging my wrist. I trusted him but was really starting to think what the heck is going on? About five minutes later Greg ran a few thoughts by me. Some were very complementary but some packed a real punch. The reality is that a punch always comes when a truth is revealed, and being a pretty aware person, I had to own up to the things that Greg brought up. He knows how to read your body and so a session with him can highlight just how your life issues are affecting your body and your happiness. For example, as a guy if you are having massive relationship issues with your lady, to the point that you are quite stressed, this is likely to affect the left-hand side of your body possibly with discomfort and pain. Greg will suggest to you from what your body is manifesting that you need to address particular issues and then goes even deeper giving advice as to how to handle it. He might also highlight some physical remedies, but mostly he will set you on a path to becoming better at understanding what your needs are and that it is critical to address them if you are to create balance in your life. Gregs approach is unique as his strong PT background means he can help an individual overcome their issues and go on to achieve far greater results in their training regimes. He has trained and mentored everyone from world champions to 80 year olds who refuse to let their age stop them. Amazing really.
THE VERDICT:
The results for me were extremely helpful and have allowed me to act on some other issues that in turn will benefit my fitness and basic health. However, I doubt everyone is as comfortable with this method as I am. If you are a sceptic, I would suggest you stick to what you know and maybe at a later date you will be in a better position to benefit from such an approach to your body. If you do feel there are blockages in your body that affect both your training and also your relationships and you just cant get to the bottom of it, if youre up for it and you want to try something different, I suggest you contact Greg and have a chat, it might just help get you there. greg@bodytune.com.au UFM
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TRUE GRIT
Group exercise has never really been my thing. Im more of a personal-best, dontwatch-me-exercise, grab-my-spot-in-acorner-of-the-gym type.
BY JANE EYRE
126 OCTO B E R/ N O VE M B E R 20 1 3 | u l t r af it ne ssm ag. c o m . au
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o it is with trepidation that I accept the invitation of Les Mills Asia Pacific to join the tribe and undergo module training for their HIIT GRIT Series. Moving away from the typical choreographed group exercise model GRIT offers a 30-minute, high-intensity interval workout in a small team forum. HIIT its been around forever and is performed in a variety of formats from self-styled Tabata and FARTLEK training to hill running and sprints. A good trainer will have dozens of HIIT ideas to throw at their clients and the most interested exercisers can create their own interval sessions with the help of Google. The joy of GRIT, however, is that its packaged to be more readily available and accessible to a wider audience all in a 30-minute session. The research into efficacy has been done and quarterly releases ensure that participants have just enough time to learn and adapt to the workout and intensity and then BOOM: out comes the new release to challenge their legs and lungs on a whole new level. I arrive for module training in Canberra to join my tribe and most are already Les Mills instructors who are well versed in group exercise leadership. Head GRIT coaches Andrew and Jako tell us to forget everything we know about being a group exercise leader (easy for me!) and get into the GRIT Zone: supporting, coaching, connecting and motivating. Andrew explains the move from group exercise to small team personal training style. In addition to moving with the times this format opens up a new audience. Not only is it perfect for the individuals who do not like group exercise, it is also great for the time-poor clients who want to add an edge or a new dimension to their training and those who need a bit of a push but cant afford regular personal training sessions. Participants will have one thing in common: they want results fast.
The GRIT format allows the nominated team captain to create teams within a team. Using this method motivates, encourages and drives members to their maximum exertion and personal bests all the while connecting with other team members. The two days of module training are largely practical but we spend the first hour absorbing the theory and the science behind GRIT. HIIT has been defined as bouts of exercise at an intensity that is greater than the anaerobic threshold, 75-90% Max HR or VO2 Max by working at a 1517 out of 20 perceived rate of exertion followed by recovery at 0 70% of HR Max. The question, though, is why HIIT? HIIT utilises intensity over volume. This means that even if you cant physically do any more reps or continue for a longer period of exercise you can exercise harder, faster or with heavier weights for a shorter period with brief recovery intervals. In other words: you can get fitter faster. As exercise intensity increases we can no longer use oxygen for fuel and the body turns to the anaerobic system. Everyones anaerobic threshold, however, is different and as you increase your fitness by working at high intensities your aerobic capacity also increases. This improves your ability to work for longer before crossing over to the anaerobic threshold which means you can work harder for longer. Calorie consumption and EPOC (the after-burn effect) are also driven by exercise intensity and are two added benefits of HIIT for improving athletic performance and time efficiency. The three programs in the Les Mills GRIT Series are GRIT Cardio, GRIT Strength and GRIT Plyo. Each uses different tools to train anaerobically: bar, bench and bodyweight, and cardio and bodyweight. There are no complicated choreography or fluffy stuff and no spirit fingers or jazz hands in sight! In fact, each track often involves only three to
four rounds with three or four functional exercises per round: easy on the head, hard on the body. In the final minutes core conditioning serves as an active recovery and cool down. In and out in a mere 30 minutes! The practical sessions are gruelling but euphoric. What I find fascinating is that when we start the workout we are all working at maximum effort. As a team you want to impress, to do well and to go hard you do all of the above. But then you repeat it all over again. And again. Then we break it down into separate components and go AGAIN. Each time the intensity from each of us is as much as we can give. Being a part of this team spurs you on and pushes you beyond what you thought your body could handle. The success, however, comes from good coaching and connection. If the participants connect with each other, to the workout and to themselves they will not only get better results but they will come back time and time again. GRIT captains have to inspire they jump higher, lift heavier and move quicker. They are team leaders who encourage and take the time to coach each participant individually. The motto for GRIT captains is overwhelmingly inspire, but keep it real. As a captain you do the workout with your team and push your own boundaries as you drive your team to push theirs. As you are puffing and sweating away every aspect is authentic! I had never thought of becoming a group fitness coach in this sense of the term but it is immensely satisfying to lead your team to the finish line knowing that everyone has supported each other and pushed through their limits. So, do you need special qualities to be a GRIT participant or captain? Not really - just a drive for power, perfection and results.
Les Mills has recently been named number 28 in BRWs list of Best Places to Work in Australia! For more information on Les Mills GRIT Series classes or module training visit www.lesmills.com.au/gritseries.
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CEC QUIZ
CEC QUIZ 11 - 2013
CONTINUING EDUCATION CREDITS
Name: Member Number: Email Contact: Phone Contact:

SHANNON PONTAN LOSE WEIGHT NOT MONEY
Q1. The hardest part of Shannans Fast Track Challenge isa. Getting people to adopt the right mindset b. The weekly weigh-in c. The online meetings d. Having a sympathetic ear
WHY ARE PERSONAL TRAINERS YOUR BEST WAY OF GETTING IN SHAPE?

Q5. Ongoing assessments by a personal trainer preventa. Training plateaus b. Variety c. Customised plans d. Great relationships Q6. When choosing a personal trainer, look fora. An aesthetically pleasing appearance b. A personal trainer that covers training and nutrition through to supplements and lifestyle management c. A personal trainer that checks their mobile phone regularly; theyre obviously in demand d. One that has a high price point and will talk the talk
TRIED AND TRUE FREEWEIGHT EXERCISES

Q2. The benefits of free-weight training area. Recruiting more muscles b. Burning more calories during your workout as stabilisers are involved c. Developing symmetrical muscle growth d. All of the above Q3. Dumbells 21s are described asa. 21 full-range bicep curl reps b. 20 half-range bicep curls with one isometric contraction to finish c. 10 full-range curls followed by an 11-second pause d. Seven reps within the first half of the movement followed by another seven reps at the higher end of the movement followed by seven reps at full range
THE FUTURE OF GROUP FITNESS AS A BUSINESS

Q9. The biggest group fitness provider globally isa. Zumba b. Body Training Solutions c. Les Mills d. Group Core
WHY I RUN
Q10. The reason why Matty runs isa. To compete in endurance events b. To keep track of his PB c. To inspire every person that crosses his path d. For health reasons and to keep fit
Note: Only Ultra FITNESS CEC Subscription members are able to submit quizzes for CEC points. Interested in joining? Go to www.ceconline.com.au Post completed form to: Ultra FITNESS PO Box 1068 Ashmore City QLD 4214. Prepared by Sharon Neish. Sharon Neish is a 13-year Fitness Professional working as a Personal Trainer, First Aid Provider, Les Mills Instructor and Online Blogger. www.sharonneishpt.com.au
720-SECOND SHREDDING SHORTCUT

Q7. This 12-minute bodyweight training circuit is designed to builda. Hard, dense, strong muscle fibres b. Long, lean muscles c. Bulk, round muscular fibres d. Strength only Q8. What is it called when you use explosive plyometrics to launch your butt high in the air and reach up with both hands to maximum altitude? a. Hanging leg raise abdominal crunch b. Diamond push-ups c. Supinated grip chin-ups d. Double leg squat jumps
FOOD FOR THOUGHT - GOOD SALT, BAD SALT

Q4. Added iodine in table salt plays a necessary role in the function ofa. Arteries b. Tendons c. Thyroid d. Liver
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AND for an extra $80 you can join our amazing CEC membership program, giving you access to our online CEC website. On signup you will earn 2 CEC points immediately, and the remaining 6 points can be earned over the 2 year period of your subscription - each quiz you pass will gain you 1 CEC point. You can do all your quizzes online and print out your own certificates. This is the most convenient CEC program currently available in the industry.
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32 LOSE WEIGHT, NOT MONEY

42 EAT SMART, MOVE MORE, THINK THIN

66 REPEAT AFTER ME: I AM LIMITLESS

102 COMPRESSION GEAR REVIEW

114 WHY PTS ARE YOUR BEST CHOICE

Cover Photography: Andrew Maccoll

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36 MOVE IT, BABY

OUTBOX INBOX SHANNAN SAYS MEET THE TEAM ANATOMY 101

45 30 MIN HIGH INTENSITY, FAT BURNING BLAST

28 TRIED AND TRUE FREEWEIGHT EXERCISES

70 ZEN AND THE ART OF RUNNING

52 BUILD MUSCLE, BLAST FAT IN 20 MINUTES

85 720 SECOND SHREDDING SHORTCUT

18 GOOD MORNING MIX

40 HYDRATE WITH VITAMIN WATER

49 GOOD SALT, BAD SALT

60 SURVIVING AGAINST ALL ODDS

74 BURN OFF YOUR GUT

106 THE FITLOSOPHER

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