Ultra FITNESS Mag - January 2015 AU

YOUR TRAINING GUIDE ISSUE
WHICH
TRAINING
STYLE IS
FOR YOU?
P16
NUTRITION
LESSONS FOR
GAINING MUSCLE P84
SLOW V FAST
TURN YOUR
WEAKNESS
INTO
STRENGTH
with priority training
P74
UNDER THE
INFLUENCE
How
alcohol
affects
you
P64
How slow should your

strength training go?P68
DECEMBER/JANUARY 2014/15
CAN AN AUSSIE-GROWN FRUIT CURE SKIN CANCER?
P50
inside >
DONT MISS
>16 YOUR TRAINING GUIDE ISSUE
Assistant Editor Olivia says: When it comes to training

styles, no way is right or wrong it all depends on
your lifestyle, what youre trying to achieve and what
you actually enjoy. To help make your decision a little
easier, weve put together a variety of training styles so
you can weigh up what best suits you and your clients
passions and goals.
>68 SLOW VERSUS FAST
Publisher Michael says: Its the age-old debate: do you

lift at speed or adopt the practice of time-under-tension
for optimum gains? The research is in and the results
are interesting
>102 UNDERSTANDING
PROFESSIONAL BOUNDARIES
General Manager Lindy says: It can be tricky at times
to enforce the professional boundaries necessary in a
fitness professional-client relationship. Some clients
might over-share their life problems while others might
ask a few too many personal questions. Dont let your
client relationships become a burden by following these
great tips to building and maintaining boundaries!
COVER STORIES
YOUR TRAINING GUIDE ISSUE
16
WHICH
TRAINING
STYLE IS
FOR YOU?
P16
84
68
NUTRITION
LESSONS FOR
GAINING MUSCLE P84
SLOW V FAST
TURN YOUR
WEAKNESS
INTO
STRENGTH
with priority training
P74
74
UNDER THE
INFLUENCE
How
alcohol
affects
you
P64
64
How slow should your

strength training go?P68
DECEMBER/JANUARY 2014/15
50
CAN AN AUSSIE-GROWN FRUIT CURE SKIN CANCER?
Cover photography by:

Dallas Olsen
Cover model:
Jess Morgan
Cover design by:

Leonardo Costa Leite
Hair and make-up by:
Tegan Woodford
4 DECEMBER/JANUARY 2014/15 | ultrafitnessmag.com.au
Photo: Dallas Olsen
P50
Write To Us
& Win! >P8
TRAIN
HEALTH
PLUS
46 SCULPT STRONG, STUNNING

ARMS
50 WHAT IS BEC?
6
8
10
12
Nothing says strong and fit like great

biceps. Pump up your pipes with these four
moves.
58 SIX ESSENTIAL MOVES PART

6: THE TWIST
In the final part of this series, Donal
Carr takes you through three twist
exercises to restore and improve maximum
functionality.
74 REALIGN YOUR TRAINING TO

TARGET YOUR WEAKEST MUSCLES
You are only as strong as your weakest link
start strengthening it today with the priority
training technique.
EAT
38 SECRETS OF PEAK NUTRITION
Remove toxins and keep free radicals at bay
by boosting your bodys antioxidant levels.
62 POWERFUL ERGOGENIC AIDS

Discover how careful caffeine selection and
quantity can give you the competitive edge
over your rivals.
84 8 NUTRITION LESSONS FOR

GAINING MUSCLE
Do you know the nutrition behind optimum
muscle gain? Its time to go back to school!
It could help you cure skin cancer! A

ground-breaking, completely natural
substance that research shows may cure nonmelanoma skin cancers without the need for
invasive surgery or traditional treatment. Dr
Bill E Cham tells you about his discovery.
OUTBOX
INBOX
MEET THE TEAM
WISE WORDS
64 UNDER THE INFLUENCE

Having a glass of red wine may be
considered by some to be heart-healthy, but
what happens when it becomes two or three?
PROFESSIONAL
96
RULING NEW YEAR

RESOLUTIONS
INSPIRE
98
YOUR GUIDE TO
GENERATING
LEADS AND
WRITING
ADVERTISEMENTS
102
UNDERSTANDING
PROFESSIONAL
BOUNDARIES
106
THE UNTOLD
SKILL ALL FITNESS
TRAINERS NEED
109
8 REASONS WHY
THEY LEFT YOU
112
CEC QUIZ
42 BUILDING RESILIENT
AND CONFIDENT KIDS
Bullying, lack of confidence and built-up
tension can all be a result of too much
screen time. Discover the often overlooked
benefits of keeping your kids active.
54 WITH KNOWLEDGE
COMES STRENGTH
Dan Lester was diagnosed with Chrons
Disease at 21. Discover how building
his own business changed his life.
96 RULING NEW YEAR

RESOLUTIONS
Its a well-known fact New Year
resolutions rarely stick, so how can
you prepare to ensure you and your
clients make it the distance?
ultrafitnessmag.com.au | DECEMBER/JANUARY 2014/15 5
outbox >
STOP THE
PRESS!
Ultra FITNESS magazine Australia gets a
world-first endorsement from IHRSA USA!
es, you read that correctly! IHRSA have

granted a world-first by officially endorsing
our magazine, which is probably the biggest
news this title has gained in its 30 years of
circulation!
IHRSA one of the worlds largest fitness organisations
will be supplying content and connection with
the USA and world fitness industry via articles and
relationships that we are now privy to! What does this
mean to your favourite fitness magazine? It means
the content we print will now be drawn from an
international writing team who will be bringing you a
magazine that is more about the world of fitness than
ever before. The name will change, the writers will
change, and the content will shift up a gear to include
global scoops on the latest in training equipment,
nutrition and how to become the best fitness coach or
self coach possible.
The new name will be FITNESS PRO, and yes, this
is more of a refocus than a relaunch, but it places in
your hands the same content that fitness professionals
from around the globe cherish. If you are a consumer
who has relied on Ultra FITNESS magazine for all of
your technical fitness content, we believe you will be
delighted with the next issue. If you are a PT or fitness
professional, you will be blown away by where we are
taking this title!
FITNESS PRO has the best that fitness has on offer

globally and it starts in our February/March issue. We
believe the high-end consumers and coaches will love
the science on offer. Plus, we believe the professional
readers whether they are personal trainers, equipment
distributors or industry leaders will find this title
the perfect link between the movement in the overseas
market and the application of providing consumers
with the best service a fitness organisation can offer.
FITNESS PRO will enhance your career and skills

across the board. We will continue to grow our
readership with a goal to include:
I hope you love the new direction and look of our

February/March issue. This is a major step for our
publication and we are looking to create a stand-alone
magazine that places all the tools in your hands for
better knowledge, connection and opportunities within
this amazing industry. UFM
1.
2.
3.
4.
The best technical fitness advice available;

The latest equipment reviews from around the
world;
Profiles of leading world fitness icons; and
Ideas and inspiration to lead you deeper into the
fitness industry.
In fitness,
Michael Henry
Publisher
FITmedia Australia
TM
Dear Ultra FITNESS,

Ive been a keen reader of yours and
building my fitness for a while now
youve played a large role in that,
so thank you for setting me up with
such great information rather than the
general info you find in other mags. Im
starting to get bored with my workouts,
though, and think I need to make a
change and try something new. Ive been
looking at CrossFit, functional training
and obstacle course training, but theres
so much out there Im not sure what is
just a fad and should be avoided, and
what is actually worth getting into. Do
you have any advice for a 40-somethingyear-old man looking to lose weight?
Rob
Hi Rob,
Its completely understandable that
sometimes we get a little bored with
training, and its imperative to challenge
ourselves and make sure we actually
ENJOY what were doing, because if we
dont enjoy it, we wont keep going back
simple! There are so many awesome
and fun fitness options out there that
will not only help you lose fat but also
build muscle, skills, fitness and stamina.
Its difficult to say what you ll enjoy
and what your body will respond to as
training is such an individual thing, so
weve put together a guide to fitness with
a variety of different styles of training so
you can check it out and see what fits best
with your lifestyle, goals and passions.
Good luck!
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

hi
measures everything
This Pulse QT Strapless HRM Pedometer measures ECG accurate heart rate,
steps, speed, distance, calorie, fat calculation and more.
Valued at RRP $199.99
www.aussiefitsport.com.au
WHATS ON
EUREKA CLIMB
Victoria, November 16
The race to the top of Melbournes tallest building
is on again, with participants from all over Australia
set to raise much-needed funds for charity and
earn the ultimate view from the top of the Eureka
Tower on Sunday November 16. One of the highest
vertical races in the world, the annual Eureka Climb
presented by OsteoEze challenges participants
with 88 levels and 300m of vertical elevation and
is part of the global World Cup tower running
series. The Eureka Climb will involve participants
walking, running or climbing the 1,642 stairs to
level 88s Skydeck the highest observation deck
in the Southern Hemisphere. Participants can enter
individually or create a team of four.
Registration for the event is now open and climbers
can register online at www.eurekaclimb.com.au UFM
CORRECTION
Ultra FITNESS would like to apologise for
the incorrect prices published in the previous
issue (#17) in the shoe review section on pages
104-106. The ON CLOUDSURFERS are
available for AUD$199, and the ON CLOUD
training shoes are available for AUD$169.
What are you struggling with? Do you have an article youd

love to read? Maybe you want more or less of something from
us here at Ultra FITNESS. E-mail us at
[email protected] wed love to hear from you!
Photo: Shutterstock.com
inbox >
IF YOURE A PERSONAL TRAINER

DONT EVEN THINK ABOUT TAKING
ON ANOTHER CLIENT
UNTIL YOU READ THIS!
)RUWKHUVWWLPHHYHUDUHVSHFWHGGRFWRU
(who is a personal trainer himself)QDOO\FRPHVIRUZDUG
DQGUHYHDOVKLVVLPSOH3 STEP SYSTEM FOR PERSONAL
TRAINERS THAT HAS DOUBLED THE AMOUNT OF MONEY
YOU CAN MAKEZLWKRXWDGGLQJDVLQJOHQHZFOLHQWRU
GRLQJDQ\H[WUDZRUN
FIND OUT HOW AT

ZZZ3HUVRQDO7UDLQHU,QFRPHFRPDX
Photo: Jarrod Koh
meet the team >

Matty Abel
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, as well as years of experience in minitriathlon sprint series and half- and full-road marathons. He was
later introduced to trail running and has never looked back, taking
the sport by storm.
What is the biggest health

misconception that you wish
people knew was a myth?
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?
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 with 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!).
AVERAGE CIRCULATION NUMBER OF 33,300

PUBLISHER
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.
FITMEDIA
A Division of Muscle Up Media Pty Ltd
Unit 12/28 Jupiter Plaza, Lawrence Street
Nerang QLD 4211
Telephone 07 5527 2080
Facsimile 07 5302 6463
EXECUTIVE PUBLISHER
Michael Henry
E: [email protected]
DEPUTY EDITOR/ENQUIRIES
Olivia Amourgis
CREATIVE DIRECTOR
Leonardo Costa Leite
COVER IMAGE
I wish I had have known

more about nutrition and
Dallas Olsen
ADVERTISING ENQUIRIES
Brad Sheppard
T: +61 7 5527 2080

F: +61 7 5302 6463
Brad is the co-founder of Create PT Wealth, Australias largest

Business Coaching and Mentoring program for personal trainers.
Brad has taught thousands of personal trainers internationally the
methods on how to become multi six-figure personal trainers.
Greg Keenes
M: 0400 456 460
Brad is the co-author of the best-selling book A Personal Trainers

Guide To Wealth Creation and has delivered over 100 live
presentations at events including Filex, Network, PT Pro and the
Create PT Wealth Summit, to name a few.
Michael Henry
M: 0404 855 057
Whats your idea of the perfect

Sunday?
Brad is a highly sought after business and motivational speaker and Wake up to my kids
jumping on me in bed!
is passionate about creating a more professional fitness industry by
10km run with my wife
volunteering his time on the REPS council of Fitness Australia.
If you could only do one form of

exercise or fitness move, what
would it be?
I would have to say a
burpee/chin-up combo
(they sting, but are great).
Alternatively running is my
time to zone out or listen to
great audios!
What do you wish youd known

when you were 16?
I started bodybuilding
when I was 12 and did my
first contest at 15 years old.
I would have started my

personal training business
then (if I knew what that
was!) as I have been writing
complex training programs,
diets and giving advice to
people since the age of 14!
What fitness book has inspired

you the most, and why?
Arnold: The Education of
a Bodybuilder along with
the movie Pumping Iron
they were both my bible
growing up as a teenager!
Adrienne and the kids in

the double baby-jogger
(along the way we do
various strength drills).
Home to breakfast on the
deck. Lunchtime sleeps
for the kid, whilst I read
(usually snooze too) on the
outdoor couch! Afternoon
adventure to park,
playground or pool. Early
BBQ on the deck with
some beers and red wine.
Asleep by 8:59pm!
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T: 1300 80 75 80
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
authors do not necessarily reflect those of the editor or
publisher. Cover price is recommended price only.
ULTRA FITNESS MAG 2015
QUEENAX IS LEADING THE WAY IN FUNCTIONAL TRAINING INNOVATION

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linkedin.com/company/3747428
Photo: Adam McGrath Hcreations Photography
wise words >
By Olivia Amourgis
SHES A SELF-CONFESSED ADRENALIN JUNKIE

WHO HAS BEEN COMPETING IN BMX RACING
SINCE THE AGE OF FIVE, FOLLOWING HER
BROTHER INTO THE SPORT; WHATEVER HE
DID, SHE WANTED TO DO. If you could think of one
word to describe Caroline, it would be tough and a woman
you probably wouldnt want to mess with, advancing to one
grade off a black belt at the age of nine before turning her
competitive eye toward her preferred sport: cycling.
At 17 she was already one of Australias leading female BMX
riders, but her age meant she was ineligible for the 2008
Olympic team. Although no doubt a disappointment, there
was no time to dwell for this ambitious young woman. She
broadened her cycling skills into mountain biking by taking
on downhill and four cross (4X). Carolines talent on a bike
became glaringly evident as she racked up her titles, becoming
a two-time 4X Mountain Bike World Champion, eight-time
Australian Mountain Bike Champion (downhill and 4X) and
being named Australian Female Mountain Bike Rider of the
Year three times. So whats the secret to her success?
lifes achievers
At the top end of elite sport every 1 per cent matters,
Caroline says. Everything that you can do to be ahead
of the game and be your best on the day is what counts.
Sleep, nutrition, recovery, psychology, sport science,
coaching staff, strength and conditioning are all areas
to remain in peak performance.
Caroline believes that training is 90 per cent physical
and 10 per cent mental, but when it comes to racing
and down to the wire on that start line, its about 90
per cent mental and 10 per cent physical. You need the
mental strength and understanding of how to control
your mind and emotions to reach your full potential.
A valuable lesson Caroline learnt at the 2012 Olympic
Games, where she ticked every box heading into the
Games as a favourite, but wasnt mentally able to channel it.
In the past two years she has learnt to use breathing to keep
wise words >
CAROLINES GENERAL
WEEKLY TRAINING
I mainly focused on my BMX starts with explosive strength

training whilst mixing in some five-minute interval efforts
to simulate the Downhill World Championship track as well
as riding all three bikes as much as possible, Caroline says.
Its a fine line adding in endurance fitness-based training as
my natural fast-twitch fibres and need for fast reaction and
explosive power on BMX was a priority.
Mon: Gym and sprint training

Tues: Track efforts, skills and
gate-start session
Wed: Gym and sprint training
Thurs: Yoga, massage, stretching and recovery
Fri:
Gym, track efforts, skills and
gate-start session
Sat: Yoga, massage, stretching and recovery
Sun: Track efforts, skills and gate-start session
To monitor her training and progress, Caroline and her

coach regularly test her on her vertical jump, power, strength,
20-metre sprints, bike sprints as well as take her weight and
skin folds. But as you know, training alone cant create an
outstanding athlete: nutrition and recovery also come into play.
Nutrition is on par with training and sleep in my eyes,
Caroline says. It is so crucial! Leading into the 2012 London
Olympics I ate healthily but didnt really focus or understand
what I was eating or why, and how I could view food as a fuel
and power rather than just food. Changing my diet to a more
paleo-style, clean and majority gluten-free has been the best
thing I have done.
her focussed and calm. But more importantly, if you dont love
what you do, it will be far more difficult to reach your full
potential.
I think its super important to always love what you do,
Caroline says. Riding both BMX and mountain biking has
been the best thing for keeping me fresh on the bike and to
remind me how much I just love riding bikes and the freedom
it gives me.
With the mixture of a more endurance-based sport (mountain
biking), the fast-paced one-minute 4X and 25-to-40-second
BMX races, Caroline has variety to keep her training and
competing interesting. But when it comes to training for both
she admits it can be a tough puzzle to put together, particularly
when it came to racing three world titles in 56 days on three
different continents.
CAROLINES DAY
ON A PLATE>
Carolines main focus is ensuring she gets enough food intake

with the amount of training she does. Competing in an
explosive power sport means her power-to-weight ratio is vital,
so she needs to ensure she maintains her weight. That means
eating clean, lots of protein and good fats, nutrients from
salads and lots of vegetables.
With the goal of competing in the 2016 Olympic team,
Caroline has taken on the concept of knowledge is power
to ensure everything she does, from eating and training to
recovery and passion, leads to her reaching her full potential
as an athlete. With her coach by her side, she believes his
commitment to getting to know her values, drivers, style of
learning and how to deliver information to her will help take
her to the next level of superstar.
In a male-dominated sport, Caroline Buchanan is pushing
hard to break the mould, and she is certainly making her
mark. UFM
Breakfast: Gluten-free oats with almond

milk, chia seeds, flax seeds, strawberries,
blueberries, goji berries, almonds, walnuts and
green tea.
Lunch: Grilled chicken salad with feta,
sundried tomatoes, avocado, cucumber,
pumpkin seeds and spinach leaves.
Snack/Racing Snacks: Sweet potato, rice
cakes with avocado and tomato, chia seed
pudding with almond milk, or almonds and a
banana.
Dinner: Salmon cooked on the barbeque with
honey, quinoa and vegetables.
inspire >
Before
r
e
t
f
A
CLIENT:
KAREN SMITH
Age: 44
Profession: Public Relations + Marketing Consultant
When I look back at photos of me as a teenager and in my
early 20s I cant believe I thought I was overweight. Its
amazing how powerful the mind is and how the perception
of reality is significantly blurred by our own beliefs.
Looking back my real weight problems only started after the
birth of my daughter. I didnt put on a bucket load while
pregnant but slowly over the years, thanks to minimal exercise
and no understanding of food, the weight crept up and up
and up. My mum is a serial dieter and unfortunately I chose
that same road for a number of years, with all diets having the
same outcome. I put the weight I lost back on and more!
In 2011 I decided I would try an online program. I was very
determined to get results this time and ended up losing 20kg over
three rounds. The thing it taught me was that you can get results
and feel fabulous but it takes dedication; there is no easy fix.
Unfortunately the program didnt teach me how to make
a complete lifestyle change. I was fine while I was on
the program but each time I finished it was party time
and eventually most of the weight crept back on.
By Christmas 2013 I was again overweight and in major pain from
my hip, but I knew I needed to turn it around again. I knew I
could do it. The timing was perfect; Danielle needed someone
to train as she completed her PT course and I was ready. Because
she was a friend as well as my PT I didnt want to disappoint and
was more determined than ever to make sure we got results.
I remember one day after having a blowout, calling her
from the shopping centre car park crying to tell her
what I had eaten. She was great and just encouraged
me to regroup and get back on track and I did!
Working with Dan I saw results immediately. She was not only
helping with PT sessions, she also helped me with my nutrition.
She taught me to keep it as clean as possible and that food was
fuel for the body; if it wasnt going to do any good, dont put it
in. This was a complete lifestyle change, not another silly diet.
I officially became her first client and we havent looked
back. In November last year I joined the gym and we
started weight training with the big boys! The change that
resistance training has had on my body is incredible and
having a PT right there to guide me has been amazing.
Although I am limited with what I can do with my hip,
Danielle has adapted my training programs to suit and
ensure Ive got great results. It proves that with the support
of a professional PT you can achieve anything.
2
OF
Photo: Greg Smith iKapture
DANIELLE WAS GREAT AND

JUST ENCOURAGED ME TO
REGROUP AND GET BACK ON
TRACK AND I DID!
inspire >
US
TRAINER:
DANIELLE APPI
Age: 44
Job: Personal trainer, bootcamp operator,
group fitness instructor
I met Karen five years ago when our
girls started Prep together. This was
actually before either of our fitness
journeys had started. Fast forward
a few years and I was a qualified
group fitness instructor and Karen
had done a few rounds of a popular
online program. She did amazingly
with this and had completely
transformed her body.
Karen and I started meeting before
school pick-up to go for a run and
motivate each other. It wasnt
long before a hip injury impeded
Karens ability to run so we had to
stop. It was devastating to discover
that Karen actually had a much
more serious problem than we
had anticipated; she needed a hip
replacement due to undiagnosed
Dysplasia from childhood.
Fast forward again to Christmas two
years ago when our families were on
a camping holiday and Karen was
at a really low point, physically and
emotionally. Faced with expensive
hip surgery and having done little
exercise, Karens weight had crept
back up to where she had been prior
to the online program. She was in
pain and desperately unhappy. At
the time I was just about to finish my
PT certification and needed a client
to start working with. It was the

perfect fit for both of us.
To say Karen was a dream first client
is an understatement! Despite the
very real pain she suffers she has
always done every task that I have
set her without complaint. We have
been very careful to work within her
physical limitations and focused on
what she COULD do rather than
what she couldnt.
Karen had learnt the importance
of regular exercise with her online
program but didnt really understand
the importance that nutrition plays
in the battle against excess weight.
Now she is a mean, lean eating
machine, and as you can see from her
progress shots shes looking fantastic!
Our journey together has not ended!
Karen is having her hip surgery later
this year and her doctor is thrilled
with how fit and healthy she is
going. We will continue to work
together post-op in order to maintain
her healthy weight and then start
the process of slowly rebuilding her
strength.
This lady is an inspirational fighter
and one who will always hold a
special place in my heart as someone
who never, ever gives up! UFM
Simply put, nothing comes out on

top; it all depends on what training is
best suited to your body type, goals
and passions. Theres no point doing
17
>> Cycling
18
>> Swimming
19
>> CrossFit
20
>> Group Fitness
22
>> Functional Training

g
26
>> Heart Rate Zones
28
>> Obstacle Course Training
30
>> Running
32
>> Resistance Training

g
34
>> Olympic Lifting
obstacle course racing if you hate

getting dirty exercise should be
enjoyable not a punishment! Theres
not a lot of merit in doing HIIT if you
have trouble with cortisol, and if your
goal is to build muscle, long-distance
running isnt the answer.
So to determine wh
hat is best suited
to what you want too achieve from
working out, and what your clients
want to accomplishh, weve put together
a selection of the m
most popular styles
of training. Which oone sounds like you
or your clients?
>>YOUR
GUIDE TO
TRAINING
ITS A JUNGLE OUT THERE,

PARTICULARLY WHEN IT COMES
TO EXERCISE CHOICE. THERE IS
GROUP FITNESS, FUNCTIONAL
TRAINING, HEART RATE ZONE
TRAINING, CROSSFIT AND
RESISTANCE TRAINING, JUST
TO NAME A FEW
FEW. BUT WHAT IS
THE BEST AND WHY?
FROM FAMILY FUN TO

>>> FITNESS FINATICS
>>YOUR
GUIDE TO
TRAINING
THE VERSATILITY OF CYCLING
n 2009 the Australian

Government committed $40
million of its $42 billion
stimulus package to cycling
infrastructure in an attempt to
facilitate the shift toward cycling
as a viable and sustainable means
for commuting, local trips and
recreation. Infrastructure Australia
saw huge potential, particularly
for the 40 per cent of Australians
commuting less than 10km to their
workplace or educational facility
and for short, local trips. Since
then, we have seen the continued
emergence of bike lanes on major
roads and even bicycle taxi services
around metropolitan areas.
Biking adventure tours are rising
in popularity and there are charity
bike rides popping up increasingly
throughout the country such as
Australias largest one-day charity
bike ride, Bupa Around The Bay in
Melbourne. South Australias Santos Tour Down Under is now the
biggest cycling race in the southern
hemisphere and sees worldwide professional athletes come to Australia
to ride. Televised globally, the state
turns the event into an entire festival with a range of related activities
and an overall party atmosphere.
Cycling as a sport has a variety
of avenues, including but not
limited to road racing, which
is typically completed over long
distances; pursuit which generally
occurs around an oval track; and
cyclo-cross, an open, cross-country
ride on rough terrain.
The benefits of cycling are extensive. For those suffering with sleep
disorders, cycling may be the perfect form of exercise. A study from
the Stanford University School of

Medicine showed stress hormones
that impact on regenerative, deep
sleep can be reduced by jumping
on the bike for 20 to 30 minutes
every other day. According to the
Better Health Channel, a Danish
study conducted over 14 years with
30,000 people aged 20 to 93 years
even found that regular cycling protected people from heart disease.
For those who are overweight
and need to work toward losing
it, cycling can be a great way to
start as it is less strenuous on your
joints and allows you to raise your
cardiovascular and aerobic performance in a similar way to running.
As most people learnt to ride a
bike at a young age, the familiarity
generally makes cycling a mentally
non-threatening form of exercise.
This makes cycling a comfortable
starting point for anyone interested
in getting back into a regular fitness
routine.
This style of training can also be
completed in a variety of locations.
You can cycle in a gym or at home
on a stationary spin-bike, or you
can purchase a mountain or road
bike and take to the roads or trails.
The beauty of a bike as a piece of
equipment is that the level of difficulty can be changed with the flick
of a dial. This is evident when you
see families out on their bikes with
kids in tow and toddler strapped
in the seat on the back of Mum or
Dads bike. You see the daredevils
tearing down mountain bike trails
getting their adrenalin kick and
exercise endorphin rush at the same
time. Then there are the road bike
riders taking to the extremely steep
hills, building up their muscles, fit-
ness and mental

strength all in
one go.
Spin-cycle
classes
are still
extremely
popular in
Australia
and technology has
improved
to the point
where spinbikes have
simulation
screens to
imitate the
outdoors while
still training
you hard. Even
if you live in the
middle of the city
and it is pouring
with rain, you can
ride with the experience
of travelling through
beautiful scenery in countries you may have only ever
dreamed of visiting!
The benefit of a stationary bike
also means you can increase and
decrease the speed, and ultimately
the intensity, at a much faster rate
than on a treadmill or in the pool.
This is extremely beneficial for
those interested in interval training,
but if a leisurely peddle on the bike
in front of the telly is more your
thing, you have that option, too!
Cycling really can suit just about
everyone. UFM
>>YOUR
GUIDE TO
TRAINING
>>>MAKING A SPLASH
IS SWIMMING THE TRAINING STYLE FOR
YOU OR YOUR CLIENT?
s most of Australias
population live within
reasonable distance of the
ocean, or at least a large
body of water, it is highly unlikely that
recreational swimming will become
unpopular anytime soon, particularly
during the warmer months!
Swimming is one of the eight founding
sports of the Australian Institute of
Sport (AIS). Some swimmers live and
train there and others from around
Australia and overseas visit to receive
specialised training and advice.
According to the AIS, elite swimmers
can spend up to six hours per day
training in the water, particularly
coming up to a competition. Even subelite swimmers in their early teens can
still have up to 10 training sessions per
week in preparation for events.
Olympic competitions can last anywhere
between a 20-second sprint to a
15-minute endurance race. According
to Swimming Australia, the Australian
Commonwealth Games team has won a
total of 599 medals, including 256 gold,
183 silver and 160 bronze, with more
than 1,000 Australians swimming for
the green and gold since 1900.
running. The diverse range of strokes

allows for a variety of movements
that focus on different muscle groups,
enhancing overall fitness and flexibility.
Swimming is also a great way to
improve lung capacity which can help
to enhance other exercise performance
out of the pool due to increased muscle
oxygenation.
Swimming as a form of training is
perfect for physical rehabilitation
and muscle recovery. For clients that
suffer from significant joint pain or
a diagnosed medical condition such
as rheumatoid arthritis, osteoarthritis
or fibromyalgia, water-based training
is a great way to train without
exacerbating inflammation. It can also
be a favourable option for a pregnant
woman should she wish to continue
training throughout the pregnancy or
an overweight client looking to lose
weight. The weightlessness they will feel
in the water without increasing impact
on joints and muscles from the waist
down may be an encouraging aspect to
continue the training regime. Be sure to
check pool chemicals for safety before

recommending this as a form of exercise
to pregnant women.
Swimming is also a great option for
older clients wanting to strengthen
their muscles and improve their
fitness, particularly if they are new to a
structured exercise regime. If your client
suffers from a disability that makes
co-ordination difficult, are intimidated
by exercise or the weights room, or have
expressed feelings of concern about
performing exercise outside the pool,
swimming may be a preferable option.
Flotation devices, ropes or the side of
the pool can be used to assist them to
maintain balance as they improve coordination and reduce any feelings of
inadequacy during exercise. Although
often overlooked or under-utilised, this
low-impact sport can greatly improve
the quality of life. Lets not forget how
refreshing and fun taking to the water
can be for people of all ages and abilities!
UFM
Exercise can also be performed for

longer in water because there is less
joint or muscle discomfort that might
otherwise be experienced during
resistance or cardio training such as
Propelling oneself through water

requires the use of almost all muscle
groups, and as it is a very low-impact
form of movement, injury risk is low,
and we all know that the less time we
spend injured, the more time we can
spend improving!
>>>
>>YOUR
GUIDE TO
TRAINING
YOU EITHER LOVE IT OR YOU HATE IT
he famed unknown and

unknowable creates the basis
of CrossFit programming.
Its about being physically
prepared for anything in life, whether it
is chasing down a man who has stolen
an old ladys handbag or carrying the
groceries from the car to the kitchen
because who wants to do more than one
trip?
Founded by Greg Glassman in 2000 in
the hope of clearly defining what being
fit means, CrossFit has exploded into
the health and fitness world. From four
CrossFit affiliates in August 2004 to
over 10,000 today, the rapid growth of
this style of training is hard to ignore.
Consider the number of competitors
signing up for the CrossFit Open games:
In 2011, the Opens inaugural year,
26,000 competitors signed up, with that
number rising by 220 per cent to 69,000
the following year. In 2013 that number
rose again to over 138,000 athletes
before hitting over 209,000 at the 2014
games. The numbers are incredible, so
what exactly attracts so many people to
CrossFit?
For one, theres a whole other level of
fitness and strength to be discovered
in CrossFit. The aim of CrossFit is to
improve 10 key physical qualities: your
cardiovascular/respiratory endurance,
stamina, strength, power, speed,
coordination, agility, balance and
accuracy. Its a style of training that is
comprised of Olympic weightlifting,
powerlifting, HIIT, calisthenics and
gymnastic techniques. Its about
becoming a stronger, faster and healthier
version of you through constantly
varied functional movements executed at
a high intensity across broad modal and
time domains, as described by CrossFit
Incorporation.
Its important to remember that

although CrossFit can come across as
extremely difficult, it can be almost
infinitely scaled, so no matter your skill,
fitness or strength level, the workouts
should fit your current needs, abilities
and goals. UFM
The community atmosphere is a

significant pull for many people looking
to not only improve performance, but
make like-minded friends along the way
with the added bonus of your coach
and fellow CrossFitters motivating you
through each workout.
As many WODs (Workouts Of the
Day), AMRAPs (As Many Reps/Rounds
As Possible) and EMOMs (Every Minute
On the Minute) are a race against the
clock, the intensity of CrossFit is quite
high, and this can take beginners time
to get used to. However, each workout
usually only lasts around 15 to 20
minutes, with the rest of the hour being
spent working on skill, strength and
flexibility.
CrossFit Founder Greg Glassman sums up

world-class fitness in 100 words:
and no sugar.
Eat meat and vegetables, nuts and seeds, some fruit, little starch
se and
Practi
fat.
body
not
but
e
exercis
rt
suppo
Keep intake to levels that will
snatch.
and
jerk],
and
[clean
C&J
s,
presse
squat,
train major lifts: deadlift, clean,
climb, push-ups,
Similarly, master the basics of gymnastics: pull-ups, dips, rope
Bike, run, swim,
sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
ts in as
elemen
these
mix
week
per
days
six
or
row, etc. hard and fast. Five
enemy.
the
is
e
Routin
allow.
will
ity
creativ
as
s
many combinations and pattern
new sports.
Keep workouts short and intense. Regularly learn and play
~Greg Glassman
COME ONE, COME ALL
THE BENEFITS OF GROUP FITNESS TRAINING
hether you join one

of the countless gym
classes, from spin and
combat-style to Pilates
and dance, or an outdoor bootcamp,
group training can benefit you on so
many different levels.
Rather than relying on that little voice
in your head, you have your friends,
instructor and fellow classmates there
to push, motivate and encourage you
to draw that last ounce of energy from
your body. You might smash out a new
PB, or quite simply walk away with an
endorphin-high and sense of pride for
completing another workout.
Group training via motivating fitness
professionals gives you the escapology
from work, family and other essentials
in daily life that has to be experienced
to be believed, General Manager of
HighLow Fitness, Mark Garrahy says,
it is like when someone showed
you how their smartphone worked and

recommended to get one. There is no
going back accept evolution!
According to the Journal of Fitness
Research (2012), the most common group
fitness classes in Australia are strength
and resistance classes (77 per cent),
followed closely by flexibility/stretching
abdominal classes (74 per cent), and
not far behind that are boxing/combat
classes (72 per cent). The least provided
are dance and aqua fitness classes, sitting
at 23 per cent.
Group fitness isnt just about the type
of workout, though, its about the bonds
built while transforming yourself, staying
accountable for showing up to improve
your health, and having a whole heap of
fun in the process.
To add to the incentive of group
training, new technology in group
fitness classes allows for individuals to
track their progress. This can create
the advantage of friendly competition
amongst classmates and enables the
trainers to make sure youre getting the
most out of each session and making
positive progress over time.
Having MyZone heart rate monitoring
allows me to watch members
performance during sessions to give real
feedback so I can help them train within
their appropriate heart rate zone and
watch them challenge themselves and
evolve naturally, Master Trainer
Phil Farmer says. They love
their results and I get to do what
I do best and that is assisting
members grow their fitness and
achieve their goals.
Whats more, having a trainer on hand

every class can assist you to ensure
your technique is correct which will
help to avoid preventable injuries and
maximise your results. Attending
regularly scheduled group fitness
classes also creates a routine which can
result in consistency and we all know
consistency equals results!
HighLow Fitness Founder Kerrie
Garrahy has exercised in group training
formats passionately for over 30 years
and has developed an educated opinion
in the now hotly debated topic of what
works best as well as where the industry
is heading.
Getting results is key no matter what
the goals of an individual may be,
Kerrie says. It is equally important to
have exercise regimes that are engaging
and enjoyable on top of being effective in
getting results Its all about switching
off completely from the outside world
and focusing on their group training
session to maximise results and enjoy
this personal time.
With so many different options available,
group fitness training is suitable to
absolutely every age group, no matter the
goal, body type or exercise experience.
If you want to improve your fitness,
HIIT (high intensity interval training)
and circuit training classes are available.
If you want to build muscle, resistance
training classes are a great option. If your
goal is to increase flexibility or relax after
a stressful week at work, Pilates and yoga
could be the answer! If you simply want
to meet new people, get healthier and
change the way you feel, try all of them!
The variety and social interaction group
fitness provides ensures this age-old
training style is here to stay. UFM
HIGHLOW FITNESS
Recently awarded a silver in the Australian Health and Fitness Quality Awards, Highlow Fitness specialises in High
Intensity Interval Training (HIIT) combining functional training and quality equipment that guarantees results.
Under the guidance of highly trained fitness professionals, HighLow is a premier example of the new wave of exercise
that is revolutionising the fitness industry globally with experts agreeing it is the future.
Highlow Fitness has three amazing zones that can be visited casually but the true benefits are through utilising its
timetable of Group Personal Training Sessions (GPTS). The variety offered ensures it isnt a mundane place to train.
From increasing fitness levels to changing body composition and every goal in between, HighLow HIIT sessions makes
going to the gym fun and challenging.
>>YOUR
GUIDE TO
TRAINING
EXERCISE HAS EVOLVED

HAVE YOU TRIED IT YET?
HIGH INTENSITY INTERVAL TRAINING

THE BIGGEST FITNESS REVOLUTION EVER WITH GAME CHANGING EXERCISE
FORMATS THAT GET RESULTS FASTER AND ACHIEVES ALL GOALS
OUR THREE AMAZING HIIT ZONES
SEE VIDEO ONLINE

WWW.HIGHLOWFITNESS.COM.AU
MENTION PROMO CODE: ULTRA11

AND RECEIVE 3 FREE VISITS TO EXPERIENCE HIIT
1300 757 177
[email protected]
332 ROCKY POINT ROAD

RAMSGATE, NSW 2217
>>YOUR
GUIDE TO
TRAINING
FUNCTIONAL TRAINING
By Dan Henderson | Fitness model: Jess Morgan | Images by Dallas Olsen
and then come home to sit whilst using

the computer or watching TV. We were
designed to move as a unit: to be upright
and active. Instead we are primarily
sedentary and even when we do exercise
we do it seated.
Impressive commercial gyms are

replacing expensive machines with open
spaces. These open spaces have monkey
bars, barbells, kettlebells, suspension
straps and ropes, and classes now feature
brutal WODs (Workouts of the Day).
We need to make it our mission to get our clients

thinking, feeling and moving freely and joyfully. In all its
diversity, functional training strives to unite the mind
and body in joyful interplay, bringing exercise into a fun
and challenging sphere of our everyday life.
unctional training has taken

the fitness industry by storm.
No longer are gyms full of pinloaded machines and populated
by cardio machines. Whats more,
there has been a rise in the number
of unconventional gyms, boxes and
functional training zones.
It was only five years ago that kettlebells

were largely unknown, ropes were
for securing ships and barbells were
reserved for the serious lifters. With
this functional training movement there
has been a change in the tools we use,
programming, movement patterns and
complexity of exercises.
Part of the appeal for many of these
training tools is the skill element needed
to perform the movements. No longer
can you aimlessly sit down and push an
evenly distributed load now you need
to engage your brain. Your balance,
coordination and cognitive engagement
are necessities.
This movement has come at a time
when a large portion of us are sitting for
extended periods of time. We sit at work
This sitting comes at an expensive cost

to our wonderfully made bodies that do
not act alone but in tandem with the
mind via a mind-body connection. Our
thoughts and emotions feel the brunt of
CONTINUED ON PAGE 24
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1300 791 479

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www.kettlebellinstitute.com.au
>>YOUR
GUIDE TO
TRAINING
CONTINUED FROM PAGE 22
how we live our lives in a burgeoning

world of convenience, fast food and
frantic options.
Thinking about movement has
become a fascination when it should
really be a natural impulse. Yet, due
to our desire to be comfortable
and not push ourselves to
exercise, the balance is out of
whack. This is partly due to
our adoptive and adaptive
mentality to get to where we
want as quickly and painlessly
as possible in other words,
down the easy road.
Our approach to fitness
needs to be an integrative,
wholesome approach that
caters for individual needs
and differences that arise
out of a desire for functional
movement. Functional
training strives to involve the
person through a mind and
body connection: to be engaged
with their body and revel in the
joys of movement.
As humans we love variety,
being challenged and having
fun along the way. Functional
training achieves this and
much more.
Take the wonders of a
kettlebell, for instance.
This functional tool can
suit a novice or an expert;
young or old; male or
female. People can achieve wonderful

results across man
ny areas: neuromuscular, strength, cardiovascular. In
other words, results can be achieved
across the entire bbody and brain. There
are physiological benefits to skillacquisition and neural adaptations that
reinforce the effecct of positive emotions
through the release of endorphins. The
more neural conn
nections we have, the
greater capacity we
w have to achieve
overall health ben
nefits for the mind and
body.
The Turkish get-u
up is a prime example
of a wonderful exercise that challenges
us physiologicallyy and cognitively. The
nine steps engage our mind and nervous
system all the while getting us from a
lying to standing position. The sense of
achievement is im
mmense and we have
challenged the wh
hole body as a unit.
We as trainers neeed to embrace this
functional movem
ment. We need to
make it our mission to get our clients
thinking, feeling and moving freely and
joyfully. In all its diversity, functional
training strives too unite the mind and
body in joyful intterplay, bringing
exercise into a fun
n and challenging
sphere of our everryday life.
There has been a movement and we
implore you to sim
mply keep your mind
open you may find
f
you are drawn to
functional trainin
ng. Your business must
shift with this moovement as it is here to
stay and consumeers are embracing it.
UFM
DAN HENDERSON
Dan Henderson is one of the founders of The Australian Institute
of Kettlebells and is the owner of Coastal Bod
dies. He is on a
mission to raise awareness of the wonders off functional training
by equipping people with the skills and knowledge so they can do
it correctly. Their courses are about helping people move better,
whether that is with kettlebells, barbells, poowerbags or ropes.
You can contact Dan at [email protected] For
more information, visit www.kettlebellinst itute.com.au.
Fitness Model: Joel Bushby Photo by Dallas Olsen
AT YOUR PEAK
Mens-Muscle-Health-Magazine
mensmuscleandhealth.com.au
>>YOUR
GUIDE TO
TRAINING
HEART RATE ZONE

TRAINING
hen it comes to your

training goals and
objectives, your heart
rate zone is a critical
element to ensure you achieve what
youre setting out to do. By calculating
your heart rate, whether it is with a heart
rate monitor or by taking your pulse
(on the side of your neck or under your
wrist), you can then determine which
heart rate zone you are working in and
adjust accordingly. (See Calculating Your
Heart Rate on next page.)
High-intensity training is a brilliant

way to crank up your metabolism,
improve fitness, increase your VO2
max and burn fat. Although a higher
percentage of carbohydrate calories are
burnt during high-intensity exercise,
excess post-exercise oxygen consumption
(EPOC) or afterburn promotes calorie
and fat burning in the hours following
the workout. This is due to the body
having to increase its efficiency of fuel
utilisation and delivery to the muscles
when exercising at a high intensity.
GEAR 4 ANAEROBIC ZONE: 80 TO 90

PER CENT MAXIMUM HEART RATE
This is known as the fat burning zone

as it burns a higher percentage of fat
calories from the overall total calorie
burn than high-intensity training. In
this zone your body derives its energy
by burning 10 per cent carbohydrates, 5
per cent protein and 85 per cent fat.1 It
is great for those who require less stress
on their body or are focusing on losing
fat while ensuring no muscle mass is
lost. The healthy heart zone, however,
doesnt provide cardiorespiratory training
benefits.
You can improve your VO2 max and

cardiorespiratory system in this zone.
At this level, rest periods are extremely
important. Training at an anaerobic
level can promote the release of human
growth factor, a hormone that increases
muscle mass, stimulates fat loss, can
improve sleep quality and increase bone
density. The body burns 85 per cent
carbohydrates, 15 per cent fat and less
than 1 per cent protein in this zone. A
maximum of 10 to 20 minutes should be
spent in this range or part of an interval
training program due to the high
intensity.
GEAR 2 FITNESS ZONE: 60 TO 70 PER

CENT MAXIMUM HEART RATE
In this zone you start to breathe a
little heavier, but conversation can still
be maintained. A high percentage of
calories from fat is still burnt and you
will burn more overall calories in this
zone than the healthy heart zone.
GEAR 3 AEROBIC ZONE: 70 TO 80 PER
CENT MAXIMUM HEART RATE
GEAR 5 RED LINE ZONE: 90 TO 100

PER CENT MAXIMUM HEART RATE
Most people cant stay here for more
than a few minutes, so it is often used
for short bursts during interval training.
According to About Health,1 90 per cent
of your calories burnt in this zone are
carbohydrates, 10 per cent fats and less
than 1 per cent protein.
In this zone your body burns 50 per cent

of calories from fat, 50 per cent from
carbohydrates and less than 1 per cent
from protein. This zone is what you
would aim for if your goal is endurance
as it encourages your body to improve
your circulatory system by building new
blood vessels and increases your heart
and lung capacity.
Its a general belief that exercise needs to

be intense to get results, but continuous
high-intensity exercise can not only be
strenuous on the body, it can also be
taxing on the mind. So if youre prone
to high cortisol, burnt out from intense
exercise regimes, want to focus on fat loss
while maintaining muscle, or have clients
who simply dont enjoy intense exercise
or need less vigorous workouts, it might
be time to look at all gears available.
GEAR 1 HEALTHY HEART ZONE: 50 TO

60 PER CENT MAXIMUM HEART RATE
>>YOUR
GUIDE TO
TRAINING
CALCULATING YOUR HEART RATE

Determining your heart rate zones
is fairly straightforward and you
most likely already know the steps,
but theres nothing like refreshing
the memory:
1. Calculate your maximum heart
rate (MHR) per minute by
subtracting your current age in
years from 220. For example, a
33-year-old woman would have a
MHR of 187.
2. To determine your optimal heart
rate zones to achieve your goals
you need to choose from one of
the five zones from the previous
page. Once you know what youre
aiming for, multiply your MHR
by the percentages. Lets say the
woman above wants to work out
in the aerobic zone. She would
need to multiply her MHR by
70 and 80 per cent to find her
heart rate range for this zone:
187 x 0.70 = 130.9 and 187 x
0.80 = 149.6, making her beats
per minute (bpm) range 130.9 to
149.6.
You can try another method called the Karvonen formula, which includes your
resting heart rate, to determine your ideal fat-burning or cardio zones.
1. Calculate your resting heart rate (RHR) by taking your pulse for a full minute
when sedentary (such as before you get out of bed in the morning). Lets say the
33-year-old womans resting heart rate is 65.
2. Calculate your MHR per minute (as previously done).
3. Find your heart rate reserve by subtracting your RHR from your MHR: 187
65 = 122.
4. Determine the low end of heart rate (65 per cent): 122 x 0.65 = 79.3, and the
high end of heart rate (85 per cent): 122 x 0.85 = 103.7.
5. Find the heart rate range: 79.3 (low end) + 65 (RHR) = 144.3bpm and 168.7
(high end) + 65 (RHR) = 168.7bpm. Therefore, to focus on burning a higher
percentage of fat from calories burned she would need to sit around 144bpm
or lower. On the other hand, if her
aim was to improve fitness, she
could aim for above 144bpm, and
perhaps even work at a higher
intensity at 168bpm. UFM
If your goal is based around fat

loss while preserving muscle, it is
recommended to stay around 65 per
cent MHR. If you want to increase
fitness and aerobic capacity, it is
advised to aim for over 85 per cent
MHR.
1. Bumgardner, W 2014, Heart Rate Zones, About Health, visited 25th Sept 2014,
<http://walking.about.com/cs/fitnesswalking/a/hearttraining_2.htm>
>>YOUR
GUIDE TO
TRAINING
>>>MODERN
PRIMITIVE SURVIVAL
OBSTACLE RACING FOR FUN!

By Marcus Bondi
HUMANITY HAS A HARD-WIRED PASSION TO

CONQUER PHYSICAL AND MENTAL OBSTACLES.
The fitness phenomenon of old-school endurance training
has fused with humanitys desire to commune with nature,
igniting a global passion for dirty hardcore outdoor obstacle
racing. The result is pure outdoor awesomeness for everyone to
enjoy!
been on a collision course with boredom and obesity. The 21st

century has become too sterile, safe and artificial. Our lives
seem to be climate-controlled and micro-managed to mindnumbing levels we have to break out of our comfort zones!
But now, thanks to obstacle racing, our screen-sick society
has rediscovered the innate and primitive need to get back to
nature in real-time and kick its muddy butt!
Since the Industrial Revolution and the subsequent time and

effort-saving benefits of the machine age, the human body has
You can see the natural evolution of human history in any

obstacle racing course. Its basically a recreation of mans innate
survival functions over the last four

million years. A crucial primitive need is
satisfied via a contemporary simulation
of running through rough terrain with a
fight/flight purpose in order to succeed
in a life/death scenario. Wild stuff,
man! Then after that, we all go back to
the high-rise office tower on Monday
morning, but thats okay we genuinely
asserted our tribal warrior qualifications
over the weekend!
Obstacle racing is so simple and natural.
Plastic prefabricated gyms have now
been replaced with windy, rainy, rocky,
slippery and elevated outdoor obstacle
racing courses. You can forget about
complicated and expensive high-tech

ergonomic machines in stuffy, sterile
and air-conditioned buildings. The
latest obstacle courses are designed
to challenge individuals (and teams)
to overcome a variety of (sometimes
bizarre) physical impediments
specifically created to test the limits of
human endeavour and determination in
the great outdoors.
In order to crank up physical exertion to

the highest level, many course designs
draw significant inspiration from major
military training courses, particularly
like those used by the US Marines, who
employ difficult terrain, high walls,
restrictive barriers, muddy water courses,
multiple-level transfers, slippery logs and
risky rope traverses.
Popular obstacle courses can range
from just a few kilometres on level
ground to more than 12km of steep,
rocky bushland and usually include
extended cross-country running on
bumpy trails and rural tracks. To make
things really interesting, the best courses
are punctuated with crazy compulsory
challenges like crawling through muddy
swamps while avoiding the barbed wire
canopy overhead and then jumping over
fire pits! Fun for the whole family!

Dont laugh I truly admire the
many incredible families I have seen
enthusiastically participating at obstacle
race days all over the world. Mum, dad
and the kids all kitted out in weatherand terrain-appropriate gear and hyped
up to attack and smash the course!
The trick to a great course is a variety of
multi-disciplinary challenges designed to
address key individual attributes of the
competitors. Sure, a course that includes
obstacles and elements that test your
speed, strength, endurance, balance,
stamina and agility is a blast, but my
favourite courses are those that require
you to activate and utilise your mental
dexterity and problem-solving skills to
successfully conquer physical obstacles.
The
dynamic
instability
and perpetual
tension of racing
through unknown terrain forces you to
focus all of your senses and strengths on
achieving precise stability in every single
muscle fibre.
To succeed, its crucial to familiarise
yourself with the course first if
possible. Most course websites provide
an overview of the obstacles you will
face; be sure you know what you are
in for. A single-rope bridge may seem
easy, but if you are not prepared to
co-ordinate your steps perfectly, youll
be drinking a chocolate mud milkshake
ASAP! Gulp!
Try to prep for an upcoming course by
optimising your skills for the obstacles
you will have to face. Its always a good
idea to start six weeks prior, running
every day on varied terrain. And be sure
to do plenty of push-ups and pull-ups
as well. You must be able to command
your body with absolute certainty and
strength.
The beauty of how obstacle racing has
manifested itself in modern society is
>>YOUR
GUIDE TO
TRAINING
that it is open to a very

wide range of participants.
have raced alongside grandk
and grandmas, all hyped and
going for it! Some obstacle races allow a
points-based opt in/out facility so racers
can customise their racing experience to
suit their ability. This is a great option as
it allows everyone to compete to the best
of their ability and still be a winner if
they give it everything theyve got.
Obstacle races are also becoming
very popular for morale-building and
motivational resilience training for
sports teams and corporate team entries.
If you know for a fact that you can
rely on your fellow employees to work
together to successfully carry a huge log
uphill in the rain, without a tantrum,
then you know you can count on them
to have that report on your desk on
Thursday afternoon without tears! Yes,
sir! Right away, sir!
Modern society has lulled us into

thinking excitement and passion cant be
had for free. But the case is otherwise.
Its obvious to anyone who is into ultrafitness that true adventure and absolute
excitement can only be attained by
pushing ones genuine physical limits
to the max in extreme environments.
Thats why obstacle racing is so
physically addictive and psychologically
satisfying. Try it your primitive
instincts will like it! Yeah, baby! UFM
MARCUS BONDI
At 44 years of age
and 83kg Marcus
Bondi broke the
Official Guinness
World Record for
the 5m rope climb
27.8 metres in 60 secs.
Marcus 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 tolerances. Marcus
Bondi is an ambassador for Aussie
Bodies and trains at the spectacular
Bondi Beach cliffs with a top team of
Olympic wrestlers, MMA fighters and
boxers. For more information, visit
www.marcusbondi.com
>>RUN
YOUR HEART
OUT
Matty Abel
>>YOUR
GUIDE TO
TRAINING
Matty Photo: Jarrod Koh
MATTY ABEL
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,
as well as years of
experience in minitriathlon sprint series
and half- and full-road
marathons. He was
later introduced to trail
running and has never
looked back, taking the
sport by storm.
unning is a gift
we were given at
birth; whether
you use running
as a mode of transport or
to stay fit and healthy, it is
one of the best and cheapest
forms of fitness. Running to
me is a sense of freedom and
time to myself, but most of
all running is something I
can do anytime, anywhere.
All I need are my shoes no
busy gyms, traffic jams or
technology.
It is thought that human
running evolved at least
four and a half million years
ago out of the ability of the
ape-likeAustralopithecus,
an early ancestor of human
beings, and we have
developed over the years to
the way we run today. There
are many types and styles of
running, ranging from track
running to road running,
right through to trail
running covering distances
from 100m through to ultramarathons. While there
is always the potential for
injury in running, as in any
form of training, there are
many benefits.
1. POTENTIAL
WEIGHT LOSS
Weight loss is one of the
biggest incentives for
people to start running.
This is because it is such
a high calorie-burning
exercise, whilst running
can also build a small
amount of muscle which
helps to increase your
resting metabolic rate.
Simply put: you burn
more energy at rest.
Combine this with
a healthy nutritional
lifestyle and you will start
to look and feel great in
no time.
2. IMPROVES
CARDIOVASCULAR
FITNESS AND
RESPIRATORY HEALTH
Studies have shown
that running has a
huge amount of health
benefits and is amongst
the best aerobic exercise
for physical conditioning
of your heart and lungs.
Very few styles of training
ensure the efficiency of
blood and oxygen to flow
throughout the body.
Running also helps to
improve your fitness and
stamina. As a weightbearing exercise, running
also increases bone
density, which can fend
off osteoporosis.
3. IMPROVED
SELF-ESTEEM AND
EMOTIONAL STATE
>>YOUR
GUIDE TO
TRAINING
based runnin
group on
Sydneys Nort ern
Beaches which involves
groups of runners that
get together and train
on a regular basis. Some
runners even participate
in local events or travel
to race destinations with
their running buddies.
Running is suited to
all ages. Just recently
we have seen Trail Kids
launch in the Blue
Mountains, which is
a kids trail running
camp held over three
days, teaching them how
to run and appreciate
the outdoors. On the
other side of the scale,
in 2011 we saw Fauja
Singh become the first
100-year-old to complete
a full marathon. As you
can see there really is
no age restriction on
running.
4. ITS SOCIAL
Running is a growing
trend, with over 8,000
people participating in
the Blackmores Sydney
Running Festival over
9km, 21km or 42km
events. Recently we have
seen trail running take
off as morning runners
take to the trails rather
than the road with the
Sydney Trail Series going
from 50 people at an
event to 200+ attending
monthly. Finally, another
great running event that
has hit Australias shores
is the 5km Park Run
running in parks all over
Australia, which is a
fantastic free event held
every Saturday.
Like most, I run because

it is a great way to
socialise. It has seen me
create a community-
So what are you waiting

for? Lace up your shoes,
grabs some friends and
be free. UFM
Running, like other

types of exercise, is
a great stress-reliever
and may even relieve
mild depression. Many
runners enjoy reaching
the runners high that
euphoric, clear and calm
state they feel after a
long run. Research shows
that healthy adults who
exercise regularly are
generally happier than
those who dont. As
a runner, youll likely
feel more energetic and
creative.
>>YOUR
GUIDE TO
TRAINING
THAN YESTERDAY
Building muscle, blasting fat
with weight training
esistance training, also referred to as strength

training or weight training, is based on the principle
that muscles will work to overcome a force. The
breakdown and repair of muscles performing
resistance training contributes to overall strength, tone, fat
loss and bone density. The Australian Physical Activity and
Sedentary Behaviour Guidelines recommend adults complete
muscle strengthening activities on a minimum of two days a
week. If youre doing resistance training on the same muscle
groups more than three days a week you probably arent
allowing adequate muscle recovery time after an intense
training session.
As it happens, heavy routines with many resistance movements

require larger breaks between exercising to allow time for the
muscles to heal and recover. If you want the gains without the
complication and in minimal time, resistance allows you to
keep it simple. For a total body resistance workout, focus on
squats, deadlifts, bench presses and shoulder presses. If you
can manage to push these four groups hard twice a week, you
shouldnt have any trouble maintaining muscle mass. For
anyone with blood pressure issues, start slow but be sure not to
avoid it altogether, unless otherwise instructed by your health
practitioner. Strength training can benefit those with blood
pressure issues by strengthening the heart and allowing it to
beat with more efficiency.
According to the Journal of Applied Physiology, resistance

training has also shown the most promise in reducing and
reversing effects of sarcopenia, a degenerative loss of muscle.
Resistance is one of the most effective forms of training,
particularly for young men as a study from Journal of Applied
Physiology proved. However, it is also a great form of training
for anyone between the ages of 50 and 80 as this is when a 30
per cent decrease in whole muscle size occurs. If just starting
out, lighter resistance should be used to lower injury risk. For
those who are unable to exercise every day, resistance is also
going to be a more effective use of training time. This is due
to the effect on metabolism and muscle maintenance it can
continue to have long after the training session has finished.
>>YOUR
GUIDE TO
TRAINING
Resistance training can also improve
your time at work. This is true for the
most sedentary of jobs such as office
work and the more physical such as a
builder on a construction site. Resistance
training benefits both groups as it
improves muscle quality and definition.
An office worker will have improved
posture and their metabolism can
benefit from resistance training even
if they are stationary all day. Through
weight training, construction workers
may help protect themselves from
injury in the workplace if they practise
good technique during workouts. The
physical exertion from performing
resistance movements may also be
beneficial for those in a high-stress work
environment rather than going for a jog
around the block afterward, where they
may be faced with more stresses such as
heavy traffic and avoiding obstacles. By
focusing on technique and breathing,
stresses can be released and forgotten
and the endorphins from performing
intense exercise will leave you on a high.
Resistance training
can be completed
using your own
body weight with
movements such as
push-ups, chin-ups
or squats that are a
perfect introduction
to training for
those with some
knowledge of
exercise already.
Resistance training can be completed

using your own body weight with
movements such as push-ups, chin-ups
or squats that are a perfect introduction
to training for those with some
knowledge of exercise already. For
those with a little more experience with
training methods, weight machines
can be used to adjust and increase
weights while they build strength and
confidence with resistance movements.
For the more advanced, it is good to
move away from the machines and use
free weights so as to avoid relying on
a machine. This will require the most
knowledge in technique so injuries do
not occur and are greatly assisted by
mirrors to help, again with technique
and to keep an eye on posture.
Increasing the intensity of resistance
training is often a great way to break
through plateaus for those who have
been training over a long period of time
but feel as though they have stopped
improving. This is seen in professional
athletes who struggle to beat personal
bests with timed performance or
struggle to exercise after a certain point.

The growth of muscles that comes with
resistance training will improve stamina
and muscle strength to help muscles
perform at their peak for longer.
By performing resistance training, you
can find out what your body is really
capable of and how far you can push
it the same goes for your mind. When
you add that next level of weight to your
training, you accomplish something
you once thought wasnt possible. You
push through not only physical barriers,
but mental barriers too. With this sense
of accomplishment comes confidence,
which can radiate through to the other
aspects of your life. The way you handle
difficult life challenges can be greatly
improved as you test your physical and
mental strength with resistance training.
The improved physical and mental
capabilities that can be experienced from
consistent resistance training benefits
people of all ages and abilities and
certainly isnt going out of style anytime
soon. UFM
>>YOUR
GUIDE TO
TRAINING
AND THE IMPORTANCE OF

OLYMPIC WEIGHTLIFTING
By Steve Nance
Olympic weightlifting involves two

competitive lifts: the snatch and the
clean and jerk. The snatch entails
lifting the barbell from the ground
overhead in one smooth movement
while the clean and jerk involves lifting
the barbell first to the shoulders and
then overhead. There are many
variations of these lifts, of
which a large number
are used as part of the
teaching progressions
toward the snatch
and clean and jerk.
The modified lifts, and
teaching progressions, are the
lifts most commonly used by athletes.
co-ordination, development of motor

skills and body awareness, and workout
efficiency.
maximum force they can apply is related

to their rate of force development, and is
therefore integral in most sports.
It is great for power development, which

is essential for most athletes. Power
(speed x strength) is the ability to apply
force at a rapid rate and relies on the
lifters rate of force production. This
is more important in most sporting
situations than maximum force
(strength). When running, an athlete
cannot generate maximum strength for
each stride; they can only generate a
portion of this. The percentage of the
Flexibility is primarily required at the

ankle, hip and shoulder joints. These are
the joints that are often lacking range of
motion within the general population
due to the sedentary lifestyles and poor
postures reflected in modern society.
All variations of the snatch and the

clean (the portion of the clean and jerk
which ends at the shoulders) involve
what is known as triple extension. Triple
extension is a posture in which extension
of the hips, knees and plantar flexion
of the ankles are all achieved, as can
be seen in the picture. Triple extension
is a very common posture for athletes.
It occurs in running, jumping and a
myriad of other athletic activities.
Why else is Olympic lifting worthwhile?
It provides many benefits, including
power development, flexibility,
Co-ordination is another benefit of

Olympic lifting. It can therefore be a
useful method for children to develop
motor skills and body awareness. The
Olympic lifts require almost all the
muscles in the human body to
work in unison, meaning that
the lifter needs to activate all
of these muscles and
co-ordinate them
as a unit. The large
number of muscles activated
also means that these lifts have
great workout efficiency; they
provide a full-body workout in not
much time. This is perfect in the timepoor modern world; however, is by the
most part underutilised. There are three
reasons for this:
1. A lack of education on the benefits of
Olympic lifting;
Triple
Extension
2. A lack of information on Olympic

lifting technique; and
3. A lack of adequate Olympic lifting
equipment.
As strange as it may seem, Arnold
Schwarzenegger was an advocate of the
Olympic lifts and often used them to
help develop an herculean stature and
add slabs of muscle.
Photo by Robert Reiff
ontrary to what the

name suggests, Olympic
weightlifting isnt just for
Olympians. It is one of the
oldest Olympic sports and many athletes
around the world use its variations
today. This is due to the specificity of
the lifts to sporting movements.
>>YOUR
GUIDE TO
TRAINING
Photo by Robert Reiff
Olympic lifts are also well suited to

older adults. Strength, flexibility and
power significantly reduce with age and
there are few better ways to develop
these components of fitness than
Olympic lifts. Reduced power in the leg
musculature is highly correlated to falls
in the elderly and is what deteriorates
with age more so than
muscular endurance.
below) such as when getting up from a

chair. These two movements are integral
in maintaining independence as a
person ages. The overhead component
of these lifts greatly helps with overhead
strength, which helps in daily tasks such
as putting groceries on high shelves and
cleaning windows. The skeletal loading
overhead also means the aforementioned
decreased fracture risk is present in the
Fall-related fractures
are a huge problem in
modern society.
Doctors predict
that by 2025,
one in three hospital
beds will be taken up by
an elderly lady with a hip
fracture as a result of a fall. The reason
for this is the sedentary nature of society
and the resulting decrease in bone
density. A fall involving a hip fracture
has an average five-year mortality rate.
Olympic lifting is one of the best ways
of promoting bone density. The skeletal
loading produced in an Olympic lift
will increase bone mineral density (how
thick and strong the bones are) in a child
and adult until 30 to 35 years old when
peak bone mass is reached. In the elderly
or skeletally mature it will help maintain
it (once skeletal maturity is reached,
bone mineral density can only be lost or
maintained. Loading the bone slows the
rate of loss of bone mineral density).
Olympic lifts are also specific to
activities of daily living, as well as sports
movements. Triple extension
when climbing stairs and in squatting
positions (seen in the receiiving position
wrist and collar bone (clavicle), which

are two other common fracture sites
with falls.
In a society where back pain is often

prevalent due to weakness through the
core, lifts such as these are a great tool
to have for a personal trainer. They
can then aid their clients in remaining
pain-free and strong through the core
(another desired trait in the sporting
arena). UFM
If you would like more information
about Olympic lifting, contact us
about The Fitnance Advanced Lifting
Courses which covers all aspects of
Olympic lifting and the variations
pertaining to personal training. It is a
CEC course to specifically upskill personal
trainers in Olympic lifting and the
teaching of it. Visit www.fitnance.com.au
for more information.
Receiving
Position
STEVE NANCE
Steve started his career in the fitness
industry at an early age through the
sports he was involved in. Fitnance
originally began because Steve was
no longer interested in traveling and
working with sporting teams. He had
been away in France for three years,
spent three years working with the
Wallabies and several years with
the Cowboys and Broncos, yet Steve
could see a real need for fitness
and wellness in everyday people,

so that is the path he took. He trains
only small groups at a time and has a
personal touch, which is what Steve
believes makes Fitnance unique. All
staff are tertiary trained with a lot of
experience, and graduates have been
highly successful with most securing
good jobs and setting up strong
businesses following their studies.
Most importantly, though, Steve

believes that the quality of person
Fitnance turns out is highly sought
after. His word of advice is, like
anything, if you want to be successful
at anything you must be prepared
to do the hard yards, and one must
be prepared to constantly listen and
learn.
train >
THE FUTURE OF TRAINING

WITH COACH KEEGAN
Keegan mentors 50 elite

strength coaches from around
the world and hundreds of
athletes through his online
program. He invested six years
as a performance coach in
the NRL and Super League,
including a key role with
Sonny Bill Williams and the
2013 premiership-winning
Sydney
Roosters. Keegan believes in

systemising success both in the
gym and in life to create a
positive change in the world.
In his workshops Keegan talks
about a New Paradigm in
Performance built around a
unique approach to nutrition
and the mind as well as
training and recovery methods.
He practises what he preaches
by using hybrid-style training,
with his best lifts including
a 100kg snatch and 210kg
deadlift.
In 2013, gymnastics-style
training became a big part
of his method for coach and
athlete development. Later
this year, Keegan will open an
exclusive performance retreat
to further his own training
and educate the future leaders
in performance.
What does being
functionally fit really
mean?
When it comes to being
functionally fit, I believe it
is the ability to be prepared
for anything the sport or real
world might challenge you
with, but its far more than
just being physically
ready for life.
Your body is
the physical
manifestation of
your personality and,
consequently, it changes all
aspects of your life as your
perception of your body
changes.
How do you train?
I categorise movement
training into mobility, skill,
force and work capacity.
Every sport or training
system has some degree of
each of these.
For me, as a gym-lover,
strength coach and PT
educator, a lot has changed in
the last five years. If someone
told me half a decade ago
that I would be able to
snatch 100kg, perform strict
ring muscle-ups for reps
and transition from L-sit to
handstand I wouldnt have
even really known what they
were talking about, let alone
thought it was possible.
Today I train with a focus on
elite mobility, skill and force
with not much work-capacity
training. I train CrossFit
without the lung-busters,
but then add in advanced
mobility and gymnastics
movements like planch,
levers and L-sit-to-handstand
that I fell in love with while
interning.
How has this blending
of fitness modalities
influenced the way you
prepare athletes?
I now have a lot more tools
at my disposal. I can see the
value in handstand and ring
holds for improving shoulder
function and structural

integrity. I also know that
traditional strength training
protocols dont really test
the boundaries of training
volume tolerance for most
elite athletes when theyre
in pre-season or injured
training groups. As a result
of this new way of thinking
I usually train for one to
four hours, five to six days
per week. I used to be much
more cautious about training
volume.
Even my session structure has
changed dramatically; I now
train almost exclusively with
on-the-minute strength work
under my Dense Strength
Method (DSM). This season
I used the DSM to help
Sonny Bill Williams to a new
lifetime record bench press
in five sessions. DSM has
even helped Blake Fergusson
go way beyond where he had
ever been on bench press and
squats. Personally Ive also
added 40kg to my back squat
and 20kg to my snatch with
no more than 20 minutes
of squat or snatch work per
week. Its the time efficiency
of this style of training that
makes it so valuable. I dont
have time for hour-long squat
or deadlift sessions, but now
I can progress without them.
The ceiling has been opened
on human limitation!
To learn more about Coach
Keegans Dense Strength
Method (DSM), pick up a copy
of our fresh-faced magazine,
FITNESS PRO, when it hits
the shelves in January 2015.
Photo by Hugo Black
oach Keegan
(Keegan Smith)
is a performance
educator for
some of the best athletes and
personal trainers in Australia.
He puts his success in coaching
down to his six years of
backpacking around the world
between jobs.
THE
OFFICIAL
SHOE OF
FITNESS.
REEBOK CROSSFIT NANO 4.0

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SECRETS
OF PEAK
NUTRITION
Take a new approach to nutrition and see your health, physical
vitality and exercise performance soar.
By Paulo Freitag
eat >
Paulo Freitag
Paulo Photo: Natalie V
Paulo Freitag is a multi-award-winning athlete and bodybuilder as well as a sports

nutritionist. Known as The Alkaline Guy, he is Australias leading pioneer in peak
performance and alkaline nutrition. At just 18 years of age, he won a scholarship
to the US for his javelin throwing, and he eventually competed in the 1996
Atlanta Olympics. He attended Life University in Atlanta Georgia, USA, studying
sports nutrition while running his successful e-commerce company. After losing
his wife to cancer, Paulo dedicated the rest of his life to helping people around
the world enjoy a healthier, more vibrant existence. Paulo believes that correcting
the acid/alkaline balance of the body can hasten recovery from illness or injury,
increase physical vitality and stamina, and improve health, emotional well-being
and exercise performance. Thats why he encourages people to alkalise and
energise! Paulo continues to research and create breakthroughs in health and peak
performance products with the goal to assist ordinary people and sports athletes
to achieve optimal health and performance at any age.
YOUR BODY MUST ELIMINATE

TWO KINDS OF TOXINS TO
MAINTAIN HEALTH: THOSE
THAT WE ABSORB FROM THE
ENVIRONMENT AND THOSE
THAT ARE GENERATED INSIDE
THE BODY.
Many understand that a diet high in
processed, sugar-loaded convenience
foods pollutes the body. But thats only
part of the picture. In reality, most foods
produce toxins when metabolised; for
example, when you have a protein-rich
meal like roast lamb the digested protein
produces ammonia and uric acid which
are highly toxic unless neutralised and
eliminated.
Toxins and free radicals are also
generated by the metabolism of
oxygen, unsaturated fats, ageing and
aerobic exercise. Even the process of
detoxification produces a level of free
radicals in your cells.
Combat free radicals with

potent antioxidants
Antioxidants boost your bodys ability to
remove toxins and keep free radicals at
bay. Antioxidants unite with free radicals
and toxins, deactivating and preventing
them from being stored in the cells and
doing damage.
Our cells and tissues can store toxins for
months and even years, releasing them
in times of stress and physical exertion,
leading to health complications such
as physical and mental tiredness to
dizziness and heart disease.
Our ancestors didnt have problems with
toxicity because they mostly ate what the
land provided: fresh fruits, vegetables
and legumes. Our diet today is driven
by convenience and whats available on
the supermarket shelves. Even our fresh
fruits and veggies contain deposits of
chemicals, fertilisers, hormones and
pesticides. All this adds up to a toxic

overload causing chemical imbalances in
our bodies.
The contemporary Western diet leads
to chronic low-level acidosis to the
detriment of basic health and wellbeing, natural bone health expert Dr
Susan E. Browne says. The solution
to this problem lies in a return to
a sustainable diet rich in alkaline
precursors.
Boost your bodys antioxidant

levels naturally
The Alkaline Diet is based on the
premise that foods release either acid
or alkaline compounds once digested.
Highly acidic foods leave high
concentrations of chloride, phosphorus
or sulphur in their ash, robbing your
body of its antioxidant levels.
CONTINUED ON NEXT PAGE
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Alkaline foods leave concentrations of
magnesium, calcium and potassium in
their ash.
The American Institute for Cancer
Research and the World Cancer Research
Fund advocate predominantly plantbased diets rich in a variety of vegetables,
fruits, legumes and minimally processed
starchy staple foods as well as limiting
red meat consumption similar to what
the alkaline camp promotes.
The Alkaline Diet follows a simple 80/20
rule in favour of alkaline-rich foods. You
can still indulge in those forbidden foods
you love from time-to-time! However,
instead of making sudden changes to
your diet, it is recommended to slowly
replace foods like meats, dairy, white

breads and sweets with fresh fruits and
vegetables that are high in nutrients,
minerals and antioxidants. Drinking
alkaline water is also important in
assisting the body to remove toxins.
Power up your body with

natures superfoods easily!
Making dietary adjustments is only part
of the equation. Adding superfoods to
your diet should also be considered.
One of such foods is the maqui berry. It
is considered to be one of natures most
potent antioxidant superfoods because it
is rich in phytochemicals, anthocyanins,
trace minerals and polyphenols. It
supports natural detoxification and

stimulates weight loss.
Other powerful superfoods include
alfalfa, barley grass and wheatgrass.
They contain natural plant-based
proteins, vitamins, minerals, fibre and
antioxidants that support healthy and
active living.
When purchasing superfood
supplements, look for those that are
certified organic as well as chemical-,
GMO- and gluten-free. The best brands
will also be free from artificial flavours
and additives.
Measure your bodys toxicity

levels quickly!
Our ideal pH is slightly alkaline: 7.30
to 7.45. Testing your pH level can give
you a good indication of how your body
is doing on the inside. You can measure
your pH levels with a paper pH strip,
available at most pharmacies. The strips
change colour when dipped in a urine
or saliva sample, providing an easy and
effective way to determine your pH. To
get an accurate reading, you should do
this test first thing in the morning.
Challenge yourself for the next 10 days

to apply the alkaline 80/20 principle
to every meal and see if it makes a
difference to your health, energy levels
and well-being. By eating more natural,
water-rich alkaline foods, you can restore
your reserves of alkaline minerals and
reduce the wear and tear of acid overload
on your body. Alkalise and energise! You
wont look back. UFM
Your body has to fight and eliminate

toxins and free radicals every day;
however, you can do a lot to help. One
way is to make sure your food will
energise and nourish your body, not
clog and slow it down. You can also
assist your body with natures powerful
nutrient-rich superfoods. Those highly
concentrated foods pack a punch,
bursting with wholesome goodness.
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Alkaline Red Superfoods

are full of anthocyanins that
will FLUSH OUT Toxins and
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Alkaline Greens Plus

will FEED Your Body the
Vitamins, Minerals and
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inspire >
BUILDING
RESILIENT AND
CONFIDENT
K I D S
By Olivia Amourgis
IT IS EASY TO SEE JUST HOW DIFFERENT KIDS LIVES

ARE TODAY COMPARED TO ONE DECADE AGO, LET ALONE
FIVE! TECHNOLOGY HAS CHANGED THE WAY WE LIVE,
GROW AND INTERACT, AND WHILE IT IS SOMETHING
THAT THE MAJORITY OF US FIND DIFFICULT TO LIVE
WITHOUT, IT HAS ALSO BECOME A BURDEN.
inspire >
S
eldom do we see kids riding

their bikes or playing cricket
on the neighbourly streets,
kicking the footy in the park,
or building cubbies in their backyard.
Whats more, kids exercise specialist
Sue Cutbill has noticed that bullying
has seemingly become a greater issue,
and when you say the word exercise,
children often run from it. So how
exactly do we change this worrying
pattern? According to Sue, its easy: get
the kids moving by making exercise fun
and simple!
Sue approaches each program she
produces by incorporating skills the
children can then transfer into any
sport they choose. Instead of focusing
on a specific sport, try setting up a fun
environment and game where they feel

they dont have to be good at anything.
When the pressures of performing are
taken away, children can then focus
on simply enjoying being active and
playing outside. And the skills they learn
through doing this can then give them
enough confidence and motivation to
play specific sports.
activity for both their mental and

physical health. Sue encourages parents
to lead by example and encourage
the children in their lives to join a
team sport. Not only will they get a
healthy dose of exercise, they will also
widen their circle of friends which can
help with confidence and a sense of
belonging.
Its about aiding kids to be in

a playground and seeing a game
happening and thinking, Oh, I can do
that! and want to go and join in, Sue
says. Its about providing them with
the skills to be able to go and play these
games if they want to.
As we all know, exercise has a powerful

effect on the body and mind; by going
out and doing an hour of physical
activity, it reduces stress and aggression,
and increases endorphins and hormones
to make you feel better overall. And in
todays society, that is more important
than ever.
As a childs skills grow, so can their

enjoyment of being active, and it is
imperative they do some sort of physical
inspire >
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In previous generations it was common that one parent would stay

at home to be with and look after the children. Now that living is so
expensive, both parents are often working; life is busy. Children spend
their time occupied with technology, playing violent games or not moving
from a screen for hours, causing built-up tension and energy.
If you are physically active, the incidence of stress and aggression is much
less because youve given the body what it needs, Sue says. You can tell
when kids have been sitting on computers; theyre agitated and aggressive.
Sue believes it is this aggression and agitation that can cause children to
lash out and bully others, both in real life and via technology. Social media
has provided another outlet for people to bully anonymously behind the
safety of their own computer screen. Sue believes it is imperative parents
sit down, talk to and teach their children what is socially acceptable
behaviour.
Ultimately what kids do and how they behave is what you teach them
at home, Sue says. It comes down to parents not speaking to their kids
about what is acceptable and what isnt acceptable. It is one of the biggest
aspects of bullying, but I dont think there is a lot people can really do
about it.
To help your child cope and become more resilient to the difficulties they
will face in life, including bullying, Sue encourages parents to talk with
their kids to assure them that it is okay to tell adults what is going on; its
not dropping anyone in it. Whats more, she emphasises the importance
of playing with children to develop their skills and allowing them to
experience disappointment. After all, disappointments are merely a part of
life.
Bullying will always be a part of

society, no matter how much
we try to prevent it, and social
media has created a whole new
arena of possibilities. All
adults can do is try to build
resilient, confident and
strong children who will
be able to resist the effects
bullying can have. Remind
children that not everyones
the same, but you respect
everyone whether theyre the same
as you or not. Get them moving to
allow them to build skills, let off some
steam and enjoy the wind in their hair. Encourage them to join a
team to make new friends and build social skills, and allow them to
experience a little disappointment in life. Inevitably, you wont be
able to shelter them from that hurt forever. UFM
Life is never wonderful all the time. It doesnt matter what you do
there are always going to be disappointments, Sue says. If you
dont teach your child things arent always going to go their
way, its a real disservice. When theyre on their own,
they cant deal with it. Disappointments are just
a fact of life you cant protect them from it.
Just like jumping on a trampoline, you cant
take the danger out of everything.
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train >
SCULPT STRONG,
STUNNING ARMS
By Lindsey Craig | Photography by Dallas Olsen | Model: Melissa Pegg
Hair and make-up by Stacey Hutson
Its Saturday morning and

youre excited to throw on a
bikini or boardies and head
to the beach. But when you
look in the mirror, your focus
suddenly switches from what
youre wearing to your arm
muscles or lack thereof.
When you arrive at the
beach a game of volleyball
has already begun; you jump
right in, serving the ball over
the net. After a few rounds
your arms are burning, and
by the next day youre back
in the gym paying particular
attention to your arms. Its
time to pump up your pipes.
The key to building this

must-have muscle group is
to engage each individual
muscle the biceps
brachii, brachialis and
brachioradialis.
Working your
biceps from different
angles helps you target
the muscle in new and
different ways, so you get
better results from a single
angle or exercise, says
fitness expert Nicole Nicols.
Melissa Pegg
The 25-year-old from country Victoria
who now lives in Brisbane is currently
completing a PhD in family psychology. Melissa
has been working out for years but only started
weight training in 2012. She competed in her first fitness
modelling competition in September 2013 where she came
first in her division. Melissas fitness goals include joining the
Army Reserves and going trekking in Nepal. She believes in balance
and moderation in her diet, for a healthy mind and body. She doesnt
cut food groups and loves her carbs for endless energy!
train >
GETTING
STARTED
YOULL NEED:
2 dumbbells
Incline bench
TIME REQUIRED:
Just 15 to 20 minutes!
Follow this program
twice per week. (Be
sure to give your
biceps a minimum
of one to two days
of rest between
workouts.) Those who
follow a consistently
healthy diet and
exercise plan should
see dramatic results
within five weeks.
WEIGHT MATTERS:
For this program,
Irene LewisMcCormick, MS,
recommends at least
three sets of eight to
12 reps.
Choose a weight that
fatigues your muscles
by the last rep,
recommends fitness
expert Nicole Nichols.
You shouldnt need
to swing it or use
any momentum
to complete the
exercise.
[A]
Standing alternating curl

TARGET MUSCLES: biceps brachii
SET-UP: Stand with your feet hipwidth apart and hold a dumbbell in
each hand with your palms facing
forward. [A]
[B]
ACTION: Bend the elbow of your left

arm to curl the weight up toward the
shoulder. [B] Slowly return to the start.
Repeat the same movement with your
right arm; continue alternating.
TIP: Dont lean back as you hoist your
bells.
WHY ALTERNATING CURLS?

Since you are alternating your arms, you can more easily identify any
imbalances between your left and right sides, explains Irene Lewis-McCormick,
MS, author of A Womans Guide to Muscle and Strength. The weaker side wont
have a helping hand (pardon the pun), leaving it no choice but to get stronger.
This is also effective at challenging core strength, she adds.
Decline hammer curls
straight down from your shoulders,

palms facing each other. [A]
TARGET MUSCLES:
brachioradialis, brachialis, biceps
brachii
ACTION: Bend your elbows to curl

the weights. [B] Pause then slowly
lower your arms back down to the
starting position.
SET-UP: Grab a pair of dumbbells

and sit backward on an incline
bench. Allow your arms to hang
[A]
[B]
TIP: Maintain contact between your

chest and the bench at all times.
WHY DECLINE HAMMER CURLS?

This exercise recruits your forearms to help increase
grip strength.
Think kayaking, rock climbing anything where you
need to hang on to something and pull, Irene says.
train >
WHY LYING CURLS?
You fight against gravity during
the entire set, increasing the time
your muscles are under stress.
And all of your biceps muscles are
recruited, notes Irene.
[A]
[B]
Lying hammer curl

TARGET MUSCLES: biceps brachii, brachioradialis,
brachialis
SET-UP: Lie face up on a bench with a dumbbell in
each hand. Allow your arms to hang low (your knuckles
shouldnt touch the floor), with your palms facing each
other. [A]
ACTION: Bend your elbows to slowly raise the dumbbells

up until your elbows are at about 90 degrees. [B] Reverse to
return to the starting position and repeat.
TIP: Focus on keeping your shoulders down and not
scrunched up toward your ears.
[A]
Reverse dumbbell curl [B]

TARGET MUSCLES: brachioradialis, brachialis
SET-UP: Stand and hold a dumbbell in each hand. Let
your arms hang in front of your body, with your palms
facing your thighs. [A]
ACTION: Curl both dumbbells by bringing the backs of
your hands toward your shoulders. [B] Lower and repeat.
TIP: Dont use momentum to raise the dumbbells. If you
cant lift them without moving your torso, grab a lighter
weight.
WHY REVERSE CURLS?

This exercise hones in on your brachioradialis and
brachialis, the smaller and often overlooked muscles that
are nonetheless important in many day-to-day activities.
Irene also notes that ending your workout with moves
that target the smaller aspects of your biceps will prevent
these tinier muscles from fatiguing early on.
health >
What is BEC?
ERADICATING
SKIN CANCER NATURALLY and
REVERSING SKINS AGEING PROCESS
By Dr Bill E Cham
health >
As we move into the summer months, the topic of skin cancer becomes an
even more relevant one. Recent public health reports show that in almost
every country skin cancer diagnoses continue to increase, reaching
almost epidemic rates around the world. In Australia and New Zealand
two out of three and in the United States at least one out of five people
will be diagnosed with skin cancer by the age of 70. In the United States
there are over 3.5 million new cases of skin cancer each year and the precancer actinic keratosis affects more than 58 million Americans.
rillions
of dollars
around the
world is
spent on cancer research
and development yet,
devastatingly, the cure
rates have not increased
and mortality rates
have not decreased at
anywhere near the same
significant rate.
However, through
decades of research
I found that natures
ingredients present
in plants can be
remarkably effective in
treating non-melanoma
skin cancer. Biopsies
taken after treatment
show no residual
cancer cells and there
are no recurrences
of the cancer when
patients are followed
up for over five years.
This is the compound
BEC. By definition,
BEC is a smart drug
which focuses on a
particular vulnerability
of the cancer; BEC is
not a generalised but
rather a specific toxin
to keratose, basal cell
carcinomas (BCCs)
and squamous cell

carcinomas (SCCs) three common types of
skin cancer.1 Although
the two most common
types, BCCs and SCCs,
are highly curable
through conventional
medical treatments,
BEC can provide a
positive alternative
to the often invasive
surgery and radiation
therapy options most
commonly available.
Dermatologists at
Royal London Hospital
and nine other United
Kingdom skin cancer
treatment centres have
supported the claims
BEC can cure skin
cancer.2
I DISCOVERED BEC IN
THE FRUIT OF A PLANT
GROWN IN AUSTRALIA
KNOWN AS THE
DEVILS APPLE
I discovered this drug

in the fruit of a plant
grown in Australia
known as the Devils
Apple with the
botanical name solanum
sodomaeum reclassified
as solanum linnaeanum.
The Solanaceae family
of plants includes
important agricultural
crops such as the potato,
tomato, eggplant and
capsicum, including
cayenne or red pepper, and

tobacco. Whilst the fruits of
these plants are generally safe
for consumption the family
also includes toxic weeds such
as Jimson weed and deadly or
black nightshade also known
as belladonna.
BEC not only has
pronounced anti-cancer
properties but it harbours
many other beneficial
properties. BEC is produced
in plants as a secondary
metabolite to aid in the
growth and development of
plants but is not required for
the plant to survive.
In order for the plant to
stay healthy, secondary
metabolism plays a pinnacle
role in keeping all the plants
systems working properly. In
particular, in plants the BEC
secondary metabolite is used
REFERENCES
to fight off pathogens such as

bacteria, fungi and viruses.
The interesting observation I
made is that BEC elimintated
non-melanoma cancer cells
in exactly the same way it
killed the pathogens such
as viruses and fungi. Thus
BEC promotes the good cells
and eliminates the unwanted
cells.
Here is where the tie lies
between anti-cancer and
anti-ageing. BEC destroys
non-melanoma cancer cells
but not healthy living normal
cells. BEC destroys pathogens
and injured aged cells and
speeds up the production of
new, healthy, normal cells
to replace the damaged aged
cells, the hallmark of antiageing.
With such knowledge I
realised that BEC could play
a major role in skin antiageing. BEC works from

inside the cells. However,
ageing also occurs due to
events that occur outside
of cells. Progressive loss of
elasticity and stiffening of
tissues due to certain crosslinking of proteins with
sugars take place outside of
cells. The technical name for
these cross-linked proteins
is advanced glycation end
products (AGEs).
divides, the telomeres get

shorter. When they get too
short the cell can no longer
divide; it becomes inactive
or senescent, or it dies.
Teprenone and resveratrol
are substances obtained from
natural plant constituents,
have been shown to protect
the telomeres, which in
turn allows extension of the
division of cells, and thus
the particular cell types live
much longer.
Another notable event that

relates to ageing occurs
within the DNA of the
cells. At the ends of the
chromosomes are stretches
of DNA called telomeres,
which protect our genetic
data, make it possible for
cells to divide, and hold some
secrets to how we age and
get cancer. Each time a cell
The products from BEC

have treated and cured
hundreds of thousands of
patients around the world.
It is my goal to educate,
heal and spread a message
of alternative ways to cure
cancer and skin-related
issues naturally and without
invasive measures. UFM
Dr Mercola, 'BEC or Egg Plant Extract: Stunning New Way to Flush Away Skin Cancer', Mercola 2011, <http://articles.mercola.com/sites/articles/archive/2011/12/10/
vitamin-d-exposure-possible-natural-cure-for-skin-cancers.aspx>
2
Skin Cancer FAQ, Dermatologists Find Curaderm-BEC a Breakthrough Alternative to Skin Cancer Surgery 2006, <http://skincancerfaq.typepad.com/no_more_skin_
cancer_/2006/03/dermatologists_.html>
Dr Bill E. Cham, PhD holds degrees in Chemistry (University of Delft, The Netherlands), Biochemistry and a Doctorate in the
School of Medicine (Queensland University, Australia). The varieties of his chosen degrees have enabled him to have a wide approach
to research, exactly what was needed with the development of the BEC anti-cancer technology. This background has enabled Dr
Cham to have an open mind and a non-tunnel vision to science. He has published over 100 articles. His first book, The Eggplant
Cancer Cure: A Treatment for Skin Cancer and New Hope for Other Cancers from Natures Pharmacy (2007) received worldwide
attention and acclaim. He is the founder of CuradermBEC5 and consults worldwide for Curaderm Global LTD. He currently resides
on the island of Vanuatu but has resided in Australia for over 30 years where he still conducts his ongoing research.
Inspired by Nature, Proven by Science can be purchased at www.curadermbec5.com
health >
Get Happier And Healthier

One Meal At A Time
Subscribe now at
cleaneating.com.au
inspire >
WITH KNOWLEDGE
COMES
STRENGTH!
By Dan Lester
inspire >
From four years of age I have loved Arnold
Schwarzenegger. Step into my gym today and
the memorabilia reveals that Ive always been
into the bodybuilding and fitness industry.
MY STORY IS A TALE OF SADNESS

AND TRIUMPH ITS A JOURNEY OF
OVERCOMING A DISEASE CALLED
CHRONS DISEASE.
was a manager with over 100 people working for me at a

really fast-paced family restaurant in Adelaide when I was
struck with the illness. Originally I was misdiagnosed, in
and out of hospital with doctors wanting to put all of these
different tubes inside me for years before we finally found the right
gastroenterologist that confirmed it was Chrons. It is an illness
in which inflammation develops in parts of the gut leading to
symptoms such as diarrhoea, abdominal pain and tiredness. The
effects are similar to food poisoning; however, they are a result of
an infection and last for an extended period or until treated.
I was in agony: passing blood every day, vomiting. I lost seven
kilograms in one week its just a terrible, terrible disease. People
can die from Chrons or require major surgery, and the only way to
describe the pain is with reference to Braveheart when Mel Gibson
is being hanged, drawn and quartered the last bit when hes
awake but having his innards pulled out!
I was 21 years old at the time; the doctors say no one knows a
reason for flare-ups but it can be due to food, stress or lifestyle
situations. I knew mine was all of the above and I had to do
something about it; the only time I felt any relief was when I was
lifting heavy iron. There was a time when it was so bad I was
thinking of different ways I could end my life there didnt seem
to be a way out.
The last straw was when I was sent to hospital for a three-week
stint getting steroids pumped into me to try and relieve some of
the pain. The doctors told me they wanted to perform surgery on
my intestines and give me a colostomy bag. You can imagine my
answer to that. I wasnt going to be a 21-year-old with a bag! So
they kept dosing me up, putting different surgical tools into me to
inspect my bowel and intestines until I was okay to leave hospital.
The doctors said the medication I was on had severely shortened
my life span, which was yet another blow, but at least I was feeling
a bit better. I was on the highest dose for almost two years. I still
cant look at photos of me back then all bloated and pimply.
inspire >
While I was in hospital flicking through muscle

magazines I decided I needed to change my lifestyle
and career. I had always been into bodybuilding having
trained since I was 14, and recently I had been writing out
programs for free for customers at my local gym. People
respected my thoughts as I trained hard and had a bit of
size at least I did before the disease.
While I was recovering I decided to get my personal
training certificate and start my own mobile personal
training business to help people like me and cater for
those who didnt like going to gyms. While I was doing
the course I was getting my business name, cards and
flyers made up ready to go. Over time I began to feel
better; I got my nutrition on track by planning it in a
lot more detail with frequent meals. This kept the pain
and the shakes away. I got back into my bodybuilding
training six days a week and ran my own mobile business
I was training 15 one-on-ones a day.
I was so busy I ended up selling three franchises of my
mobile business the business I started to live an easy
life and keep my Chrons under control. Because of my
background I naturally wanted to achieve more and more
as Arnold would say, I was staying hungry.
One particular weekend I had four people phone me up
all wanting four sessions a week lifting weights, so thats
when I thought I would open my own small fitness studio.
I had a few bits of equipment and brought people there to

train. Due to less travelling my studio meant I could train
more people per day, and it also meant I could keep my
stress levels down even lower to assist with managing my
illness.
I eventually got so busy I opened up a 24-hour gym where
I now have over 500 members, 400 personal training
clients and a couple of staff. I even met my idol Arnold
last year life is good.
There have been a few small flare-ups over the years
but Ive managed to surround myself with people that
can help me. I keep training regardless as I find zoning
out and focusing on the muscles takes my mind off my
stomach. Ive been in remission for a few years now but
its always in the back of my mind. You never forget that
pain, but while Im training and helping to educate people
I know I have almost conquered the disease. I also have
a great partner who is keeping my personal nutrition and
training on track. I have no shred of doubt that due to my
bodybuilding background and my new business Im still
standing here today! UFM
If you or anyone you know has the illness you can contact
Chrons and Colitis Australia on 1800 138 029 or myself
Dan Lester at www.dansdirectfitness.com.au, because with
knowledge comes strength!
train >
ESSENTIAL
MOVEMENTS
PART 6: TWIST
By Donal Carr and Martin Henry | Model: Melissa Le Man

Photos by Dallas Olsen | Hair and make-up by Sue McLaurin
So this is it, the last but absolutely not least of the 6 ESSENTIAL MOVEMENTS.
As we mentioned in earlier articles, these movements have been developed out
of the work Paul Chek has done in identifying seven primal patterns, which of
course leads to the question: Whats the seventh primal pattern and why are
we not covering it? Well, that is why the twist is so special, you see the seventh
primal pattern gait (i.e. running/ jogging/sprinting), is a by-product of twist, so
were really covering two for the price of one in our final article of the series.
WHY TWIST IS SUCH AN IMPORTANT MOVEMENT

Do you play sport or
exercise? It may be a ball
sport, combat sport, water
sport it could even just
be walking. But in every
one of these activities
rotation (another name
for twist) is essential.
My years as a strength
coach and rehabilitation
specialist have shown
me that this is precisely
where most injuries occur
it seems that the first
capability that people
lose is the ability to twist
when they get pain in
their body. And as
a consequence
the body
has to
work
around this, often

compensating in the most
extraordinary ways. Lets
now look at the twist in
action.
When we walk we
actually have a counterrotation between our hips,
spine and shoulders. As
our left foot is forward,
our right arm and shoulder
are forward as our right
leg is back, our left arm
and shoulder are back.
This is the normal counter
rotation that happens
in the spine, pelvis and
hips. It is like a selfperpetuating spring that
loads and stores energy
through fascia and muscle
and that recoils like a
pendulum swinging. This
all works perfectly when
there are no restrictions
or alignment issues.
Have you ever seen a

runner that seems to
float along effortlessly
versus someone who has
to constantly struggle to
take a step or produce
movement? If you look
closely you will see that
the runner that seems
to float along has a
smooth rotation and twist
movement. Compare
this to the runner that
is struggling they look
blocky with their loss of
rotation through the hips,
shoulder and spine. They
are not using this selfwinding system.
In this article we will be
covering three great twist
exercises that you can use
to restore and improve
your twist for maximum
functionality!
train >
Tips
Maintain your arms in a straight
position do not bend your
elbows;
Use a diagonal chop from
shoulder to opposite knee
when starting and, if possible,
face a mirror or have a fitness
professional give you feedback on
spinal alignment; and
Make sure you are doing a lateral
lunge where your head and eye
level will maintain the same
height as you shift across.
CABLE WOOD CHOP

Begin this exercise by
standing with your left side
to the cable machine. The
cable should be set just
above shoulder height.
Reach with your right arm
across your body to grab the
cable while your left hand
cups on top.
THE MOVEMENT
Like our model Melissa you
should now be in a side
lunge position with your
weight on your left leg. Push
from the floor, transferring
your weight from your left

leg to your right leg. As you
initiate this weight shift, you
rotate your torso and then
twist and pull your arms
and chop the handle down
towards your opposite (in
this example, right knee).
As you can see, Melissa
has maintained her spinal
alignment and not allowed
her trunk to side-bend. You
should always maintain your
hips and shoulders within
your footprint.
This variation of the wood

chop does not produce
excessive rotation in the
lumbar spine. It is very
important to include the
lateral weight shift so you
create the movement from
the bottom up. It starts from
the feet and is expressed
out through the arms. When
we recoil the movement
and come back to the start
position, make sure your
spine does not side-bend
and that your weight shift
goes back to the leg closest

to the machine (in this
example back to your left
leg).
We recommend you do
from eight to 12 reps with
a moderate or light weight
on each side to perfect
technique first, and then
depending on your goals you
can increase weight, sets,
reps etc.
train >
Tips
you rotate, start by moving
your hands from the two-oclock
and 10-oclock position and then
advance to three-oclock and nineoclock positions. Use a moderate
to slow tempo of up to 20 reps to
start. Always maintain control and
do not go too heavy with the weight
until you have your balance and
technique perfected.
UPPER BODY
RUSSIAN TWIST
ON A SWISS BALL
This exercise is done on a Swiss
ball using a medicine ball for load.
Alternatively you can use a dumbbell or
weight plate if that is all you have access
to. Either way, start off with a light
weight until you master your balance
and technique on the Swiss ball.
THE MOVEMENT
This exercise starts from a bridge
position. Hold the medicine ball over
your chest with arms extended; from
here you rotate and twist your body so
you roll the stability ball across your
back to your shoulders. Maintain straight
arms, push your hips up and engage
your core and obliques to stabilise the
movement.
From this position, recoil and bring your
body back to the centre, rolling the
stability ball across your back. Repeat
the same process to your opposite side.
It is very important here that the stability
ball does not move laterally from sideto-side but that you roll over it. Your aim
is to get your body to go through the
rotation not just rolling from side to side
laterally. It will help if you remember to
push your hips up and allow your hips
and spine to twist as you go through this
movement.
train >
CHI3 PRONE LOWER BODY, FEET IN STRAPS

THE MOVEMENT
Adjust your strength straps
to sit between knee and
mid-thigh height. Assume a
press-up position with your
hands and put your feet in
the strength straps. Now
from this position, pull your
feet slightly toward you in
a pike* action using your
abdominal muscles. Now
hold and start to rotate and
side-bend your lower body
as you twist your feet from

side-to-side.
It is important to maintain
core activation and not
have your arms locked out.
You can do this by keeping
your elbows soft. This will
engage your upper body
remember the wider you
have your hands the greater
base of support you will
have.
Donal Carr helps clients to achieve their goals with the

C.H.E.K approach to post-rehab and sports conditioning.
He has 22 years of PT experience and is the director of the
Place of CHI.
The movement should feel

like a pendulum swing from
left to right. The more you
maintain the pike position
the more the abdominals
will work with the side
bending and rotation
specifically recruiting the
oblique muscles in your
core.
*A pike action is when
you bend at the hips with
straight legs.
If you have been following

this series you are now
equipped to maximise your
training and health. You
have insider knowledge
on the 6 ESSENTIAL
MOVEMENTS squat,
lunge, bend, push, pull and
twist plus specific training
on the best exercises to
develop these movements.
All our best!
Martin Henry blogs about fitness, faith and friendship at

www.thefitlosopher.com.au
POWERFUL
ERGOGENIC
W
hen you think of sports

performance and
ergogenic aids there
are a lot of things that
come to mind, but when most athletes
think of ergogenic aids they think of
drugs and cheating.
The definition of an ergogenic aid,
though, is simply something that
improves performance. This can be on
and off the field. In sports it can be
anything that improves training and
competition performance or posttraining recovery. This particularly holds
true for physically taxing sports.
Effective ergogenic aids can be as
simple as the food you choose to eat at
AIDS
By Gabrielle Maston
particular times. Nutrient timing can

give you the competitive edge over those
athletes who are not using diet to its full
advantage. Last issue you learnt about
the crucial role carbohydrates play in
sports performance, so today lets explore
one of the most widely used supplements
both on and off the sporting field:
caffeine.
Caffeine use dates back to the 1920s.
From then there has been a long history
of its use and abuse in sports. More to
the point, it is one of the most widely
abused ergogenic aids in society. The
accessibility of espresso machines in

offices and homes enables individuals to
indulge in regular high doses of caffeine
on a daily basis. Regular high intakes of
caffeine is not recommended for general
health due to its effect on the nervous
system. In the sporting arena, however,
it has a range of performance benefits;
caffeine improves mental acuity and
alertness.
In general life most people use caffeine
for this function: to stay alert all
working day. When we translate this
function into precision-based or longduration sports where mental fatigue
may set in, caffeine becomes very handy.
eat >
>
This powerful compound has several actions on the body. It
affects the skeletal muscle, in that it increases fat break-down.
This causes fat to become available for use as fuel during
exercise.
In some people caffeine may also help to spare carbohydrate
stores and burn larger amounts of fat, and when the limiting
factor in ultra-marathon-type events is running out of glycogen
essentially your carb stores glycogen sparing is definitely a
plus.
Its effect on the central nervous system is also beneficial. It
reduces the perception of effort and it also helps working
muscles recruit more motor units. So even though the exercise
intensity hasnt changed, exercise feels easier.
As you can imagine this is quite useful if the exercise youre
doing is long and painful. Unsurprisingly, pain can be a barrier
to increased performance and effort. Especially if you have
been slogging it out for lengthy periods of time.
Caffeine use is best when timed right. The most effective
use is when fatigue begins to set in, during which only small
amounts of caffeine are needed to combat fatigue at a rate of
3mg per kilo of body weight, every hour. Having more than
this amount isnt necessarily better; it may cause too much
stimulus and burn out.
Recall how non-athletes drink caffeine throughout the day;

each espresso is spaced out by a few hours to stay awake and
alert. Transfer this regime into sports performance and it starts
to make sense.
When choosing how to get your caffeine hit, stick to single
ingredients, not mixed supplements. Its really popular now to
mix caffeine with other ingredients, particularly in weight loss
supplements. If you are drug tested in your sport, this is a huge
doping issue. Be sure to check the ingredients and labels as this
could cost you your sporting career.
There are also many health concerns. If a supplement combines
a salt like creatine, along with caffeine, it can have an impact
on your renal system. In some rare cases it can cause acute
renal failure.
The market is now saturated with so many caffeine options,
getting your ergogenic hit is easy. Coffee, tea and chocolate all
naturally contain varying amounts of caffeine. While colas,
sports drinks and gels contain set amounts that can be easily
calculated for precision in nutrient timing. Careful selection
and dosing correctly could help you fly through a race and
perform your personal best. These are all key features you need
to consider when using caffeine as a powerful ergogenic aid.
UFM
REFERENCES
1. L.Burke & V.Dean, Clinical Sports Nutrition 4th edition, 2010, McGraw-Hills Australia.
2. Caffeine and Anaerobic Performance Ergogenic Value and Mechanisms of Action, J.Davis,
J.Green. Sports Med 2009, 39 (10).
3. J.K. Davis & J. Matt Caffeine and Anaerobic Performance Ergogenic Value and Mechanisms of
Action GreenSports Med 2009; 39 (10): 813-832.
4. L.Burke & B.Desbrow Caffeine for sports performance, Human Kinetics, 2013.
Q
Q
Q
Q
Q
Q
Q
Q
Q
Q
Q
Q
Instant coffee 27-173mg (often around 6590mg)

Espresso, single shot 29-100mg (often around
75mg)
Kenyan green tea 58mg
Black tea 58mg
Pepsi Max/Diet Pepsi Max 69mg
Pepsi-Cola 37.5mg
CocaCola Classic/Cherry Coke/Lemon Coke/
Vanilla Coke 34mg
Monster Energy 160mg
Red Bull 80mg
Dark chocolate 30g 20mg
Milk chocolate 30g 6mg
Nodoz pill 100mg
Gabrielle Maston BSc Hons
Exercise physiologist; clinical and sports

dietician at Changing Shape diet and exercise specialists in
Sydney; health and wellness writer; consultant and lecturer
at FIA Fitness college.
E-mail Gabrielle at [email protected] or visit
www.changingshape.net.au for more information.
health >
UNDER THE
INFLUENCE
By Chris Cander
health >
As the social season
nears, your clients and
yourself will no doubt
be soaking up some wellearned family and friend
time to celebrate the year
that was 2014. Think
BBQs, home-cooked
meals, fancy restaurants
or the local pub, and all
of the above are usually
accompanied by what
many consider a no-no
when it comes to getting
fit and losing fat: alcohol.
so look for the label on an alcoholic

drink bottle or can which will tell you
the number of standard drinks in the
container.
Recommended intake is no more
than four standard drinks on a single
occasion. Anything above that is
considered heavy drinking. Binge
drinking, on the other hand, is a pattern
of heavy drinking that happens over
a predetermined time set aside for
drinking or when a person who usually
doesnt drink consumes five or more
drinks in one sitting.
We cant emphatically state that
a little is good for you, but we can
emphatically state that a lot is bad,
Sam Zakhari, director of the Division of
Metabolism and Health Effects of the
National Institute on Alcohol Abuse and
Alcoholism, says.
DELICIOUS BUT NOT NUTRITIOUS
aving a small glass of red

wine may be considered by
some to be heart-healthy,
but what happens when it
becomes two or three? Were not talking
about over-the-legal-limit sloshed here,
just a couple too many so those minor
benefits become overshadowed by a host
of adverse effects on your weight, sleep
and health.
For example, alcohol reduces the
number of calories you burn (even when
you exercise regularly), increases your
appetite, raises levels of the musclewasting hormone cortisol and lowers
testosterone levels for up to 24 hours
after your last sip. It can ruin your sleep,
which is when your body recovers and
repairs itself. And that three-martini
lunch can lead to high blood pressure.
So, before you make your way to the
pub for another round, consider all the
things your buzz may kill.
Alcohol is almost twice as calorically

dense as regular carbohydrates, Keith
Klein, founder of the Institute of Eating
Management, says. Each gram has
seven calories, which is almost as
high as the number of calories per
gram of fat, but alcohol provides
virtually no nutrition. Instead, it
compromises the bodys ability
to burn calories and promotes
excess fat storage.
Heres how it works:

1.
Alcohol passes through the

stomach lining directly into your
bloodstream. Not only does this
surge of alcohol pass through the
blood-brain barrier and start to
impact your judgement right away
but also the pancreas detects the
presence of glucose in the blood
and releases a spike of insulin to
metabolise it.
2.
Insulin takes excess glucose out of

the bloodstream by converting it
into a starch called glycogen, which
is stored in the liver and muscles.
3.
Once the liver is saturated, it

synthesises the excess glycogen into
triglycerides, a form of body fat.
4.
Drink and repeat. The increasing

blood glucose stimulates more
insulin, which also inhibits the
production of fat-burning enzymes.
With so much glycogen available as
fuel, theres no need to dip into your
fat reserves. So youre not
only packing it on;
youre also saving
it up.
SAFE SIPPING
Guidelines put forth by the Australian
Government Department of Health
define a standard drink as that which
contains 10 grams of pure alcohol. Its
important to remember that there are no
common glass sizes used in Australia,
health >
SUPPRESSES TESTOSTERONE
SLEEP
If you or your clients drink too much,

you probably wont have as much
motivation to get to the gym. And even
if you do make it, you probably wont see
the same gains as your EtOH-free (ethyl
alcohol-free) workout partner.
Have you ever fallen into a peaceful,

sedated sleep after a few drinks, only to
wake up four hours later with what feels
like socks on your teeth?
Alcohol is directly toxic to the testes

and can suppress serum testosterone
levels for up to and even beyond 48
hours after your last drink, Zakhari
says.
The anabolic effect of the hormone
testosterone is to promote muscle growth
and strength. Too little for too long can
lead to the erosion of lean body mass.
Thats the rebound effect of alcohol,

Dr Michael Roizen, cofounder of
RealAge.com, says. Early on it
stimulates glutamate receptors in the
brain, which cause drowsiness. Three or
four hours later, those receptors rebound
and wake you up.
Alcohol robs you of deep and REM
sleep and keeps you in the lighter stages,
which can contribute to increased
appetite, weight gain and cognitive
impairment. Too bad you cant get your
shut-eye because youre also missing out
on a healthy dose of growth hormone,
which is released during slow-wave
sleep. If youre not getting enough, your
bodys ability to build muscle and burn
the extra fat youre packing on is further
compromised.
HEALTH
Alcohol is absolutely toxic to the
entire body, Dr Elson Haas, founder
and director of the Preventive Medical
Centre of Marin, says. But the two
organs most affected are the brain and
liver.
According to Roizen, other potential
health consequences of chronic,
moderate-to-heavy drinking include:
Decreased immune function, which
leads to a higher risk of infection and
cancer;
Stomach problems, such as reflux,
inflammation and ulcers;
Liver damage, starting with fatty liver
and progressing to alcoholic hepatitis,
then cirrhosis and finally cancer;
Heart-related issues, including
irregular heartbeats, high blood
pressure and elevated serum
triglycerides; and
Errors in judgement, social problems
and addiction.
Although some studies have suggested
that one or two drinks a day can have
cardioprotective benefits by decreasing
the ageing of arteries.
If you drink more than that, the

toxicity greatly outweighs any positive
benefits, Roizen says.
According to Zakhari, Remember
the four Ds: a modest amount can
be delightful; more and you become
devilish, then delirious and finally dead.
Try to stop at the first D. UFM
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TO KEEP TRACK OF THE LATEST IN FITNESS
train >
BY FRANK CLAPS, MED, CSCS
HOW SLOW
SHOULD YOUR
STRENGTH
TRAINING GO?
SHOULD YOUR REP SPEED MOVE AT
A GLACIAL PACE, RIVALLING THE
CASHIER AT THE EXPRESS CHECKOUT
LINE? Or is it better to explode with each
repetition, pushing the work phase faster
than the proverbial speeding bullet? And
what about the more traditional speed seen
at most gyms? As has always been the case when
it comes to resistance training, there are few cutand-dried answers.
Heres one spin: researchers from Japan recently
published findings suggesting that the size and
strength benefits of a slow regimen three
seconds for the work phase and three seconds
for the return using a lower intensity (55 to 60
per cent of one-rep maximum) were equal to
those garnered from regular speed and strength
training at a higher intensity (80 per cent 1RM).
The study was only 13 weeks with untrained
young men, Gary Hunter, PhD and professor
in the Human Studies Department of the
University of Alabama, says. Almost any kind
of training regimen will create substantial
improvements in the first 13 weeks of training.
But not all experts are buying in.
train >
Hunter also points out that, for many
muscle groups in the study, the normalpaced group actually showed greater
increases in mass than the slower-paced
group.
Its not that slow-pace and low-intensity
training wont be able to increase
strength and muscle size, he says.
But slow training will be inferior for
expending energy and increasing muscle
size, strength and especially power
for either normal-paced or explosive
training.
Theoretically, notes strength and power
consultant Harvey Newton, a former
Olympic Team coach, slow training
increases the time you place your
muscles under tension. Because the time
increases when you do slow movements,
one can abbreviate their training to
include only one or two sets of each
exercise and, also theoretically, gain
maximum benefits, Newton says.
Note carefully Newtons use of the
word theoretically. Its important
because he can cite several other studies
that indicate that slow training, while
safe, may not yield maximum size or
strength increases. So, in the case of slow
training, what works in theory may not
work for you in the gym. Slow training
may, in fact, be especially detrimental
for athletic performance, notes Mark
Stephenson, director of the Human
Performance Centre of the National
Strength and Conditioning Association.
When you train slow, you become
slow, he says. Additionally, he notes
that slow training is also very timeconsuming and tedious, a fact that can
work against the busy individual who
has limited time in which to build their
strength and physique.
student at the University of Wollongong,

Australia, notes that Explosive muscle
contraction can lead to superior
activation of muscles. In other words,
moving the weight fast during the work
phase may help increase the number of
muscle fibres that are involved and the
stresses placed on them. This can lead to
greater size and strength.
Although most explosive training
involves lighter weights, Sampson
points to research in which one set of
a heavy load performed at a fast speed
garnered the same size and strength
results as three sets of the same exercise
performed at a slower speed. Of course,
while this is an option, most people will
likely stay with multi-set combinations.
Another study of one group of exercises
to perform four sets using a heavy
load, resulted in muscle failure after six
reps (which generates more strength
than muscle size). A second group was
asked to perform four sets of exercises
against the same resistance level but was
restricted to only four reps performed
as fast as possible. After 12 weeks, both
groups experienced similar size and
strength gains.
Not only did the explosive group
perform 30 per cent less total work
but they also achieved the same gains
without working to failure, Sampson
says.
Many experts believe that working
to failure on a regular basis can be
detrimental in the long run. But this is
not to suggest that there is no place for
what you would consider the normalpaced strength training seen in most
gyms.
I am unaware of any studies that

suggest negative effects of this type of
training in terms of gaining muscle size
and/or strength, Newton says. Since
bodybuilders usually train at this tempo,
one can conclude that muscle growth is
likely to occur.
According to Hunter, Normal-paced
training may be a little better for muscle
size.
There may even be a role, albeit limited,
for some slow-paced workouts, Newton
notes. I have used each of these three
speed protocols in my training and in
the training of athletes, he says.
So whats the conclusion?
There is no right or wrong answer as
to what speed of lifting is best, Newton
says. The individual and the situation
dictate the protocol to be used.
For Hunter, like Stephenson, however,
some combinations of regular and
explosive training would be best.
So for variety, give each duration a try,
but be especially careful about explosive
training.
Logic would dictate that the risk of
injury may be greater with explosive
training, notes Hunter. He suggests
that you first build a strong base with
normal-paced training, emphasising
good technique. That way, if you do
try to explode, your form will be so
entrenched that dangerous variations
may be avoided. Just like life, even
training has a caveat
emptor attached
to it. UFM
I prefer to utilise both traditional

and explosive types of training,
Stephenson recommends.
Indeed, there is a growing body of
research that suggests you may want
to try fast or explosive movements,
performing the work, or concentric,
phase as fast as possible. Writing in
the training journal, Peak Performance,
John Sampson, a lecturer and doctoral
eat >
What to take away
from takeaway
By Georgina Moore
Despite all good intentions, consumers are often confused with all the health messages and marketing they
are constantly being bombarded with. Often just one health benefit of a food is very well marketed to the
point that all the downfalls of the food are almost forgotten. Getting a clear health message to your clients at
the point when they are making their food choice is a huge struggle.
DECEMBER/JANUARY 2014/15 |
If youre planning on heading away for the summer holidays, youve got a few more dinner dates than usual or
time for cooking has been minimised because the kids are on school holidays, takeaway is probably an option
crossing both your and your clients minds. So to help you and your clientele make the best choices for your
health, Ive put together the pros and cons for some of the most popular take-away options.
eat >
HEALTHY FOOD TRAPS
Sushi would have to be the
number one fraud food; the
rice and added sugar has a
high-GI causing significant
peaks and troughs in
blood sugar levels. Regular
significant swings in blood
sugar are linked to an
increased risk of type II
diabetes and heart disease as
well as poor weight control.
Sushi also tends to be
quite low in vegetables and
protein options; often its
just one stick of salmon or
chicken with a bit of sauce or
avocado. The combination of
a massive amount of high-GI
carbs to almost no protein or
vegetables is not a good lunch
mix.
Sandwich bars can also be
a real catch out. The size
of each slice of bread can
be ridiculous! The premade sandwiches are not
always that healthy either. A
common vegetarian option
of pesto, roasted vegetables
and feta or Swiss cheese can
contain more than 50 per

cent of our recommended
daily fat intake.
choice out loud to your food

retailer.
Juice bars are also a real

waistline killer. Some
popular juice bars offer
beverages that contain more
energy than a Big Mac and
often these juices are drunk
as part of a meal, rather than
as a meal replacement. As you
are aware, one of the biggest
health issues we have in
Australia today is obesity, so
the less energy we consume,
the better. Juices also tend to
be a very concentrated source
of energy in the form of
natural sugar without much
fibre. You are much better off
eating the fruit whole rather
than just drinking it.
PORTION CONTROL
When it comes to portion
control, I often say to my
clients, Order the size that
you want to be. So if you
want to be large or extra
large, order that size. If you
want to be small, make that
Another tip is for your client

to be able to make a plate
or take-away contain 25 per
cent lean protein, 25 per
cent low-GI carbs, and the
remainder of their plate (50
per cent) should be salad or
veggies preferably dressingfree. If they can make their
plate or take-away container
look like this, then they are
certainly consuming the right
portions of foods.
WHITE VS RED MEAT
stir-fry that contains 100 to

120 grams of lean red meat
and plenty of vegetables.
That way you are getting the
maximum protein from your
meal as well as all the health
benefits of the vegetables.
When putting together meal
plans, once I know that my
client is getting at least four
serves of lean red meat, I
always ensure that there is at
least two serves of seafood.
Seafood contains plenty of
protein as well as omega-3
fatty acids, which help reduce
inflammation as well as help
our brains work two very
useful tasks.
Lean red meats can be just

as lean as poultry and they
are certainly better sources
of protein and zinc, as well
iron. For those who are
exercising regularly, lean red
meat should be consumed at
least four times a week. As
our body can only deal with
about 30 grams of protein
at any one time, the trick
is to eat smaller serves of
protein, so rather than having
a 500-gram steak, have a
CHINESE FOOD
A lot of very fresh, nutritious ingredients are used in Chinese, but unfortunately a
lot of fat and salt is added to increase flavour.
AVOID: Anything fried such as fried rice. Duck can be really fatty and be mindful
of the sauces that are used. If you are at a Yum Cha restaurant, keep tabs on how
many plates you consume. It can be very easy to eat way more than you intended
to!
HEALTHIER OPTIONS: Choose at least one vegetable dish for each meatcontaining dish. Chinese dishes tend to focus on just one or two main
ingredients, so unless a vegetable-based dish is specifically chosen, it may just be a
meal that is very protein- and carb-heavy. Go slow on the rice as this is just empty
kilojoules which are also high-GI.
eat >
KEBABS AND BURGERS
Burgers and kebabs can be packed full of veggies and salads, which is great. Just be mindful of
the bread and the added extras.
AVOID: All the added extras like hummus, cheese, bacon, egg and extra dressings. This is
where all the extra kilojoules, salt, sugar and fat slip into the meal.
HEALTHIER OPTIONS: Always skip the chips on the side and ask for extra
salad instead. Avoid the added extras; as well as saving on calories youll
possibly also save a few extra dollars.
ITALIAN
Italian food is generally really fresh and flavoursome, so you dont need to eat
a lot to get the taste and flavour fix. The biggest problem with Italian foods
is the serve sizes.
AVOID: Main-sized pasta serves, especially if they come with a creamy
sauce! In fact, avoid the creamy sauces that are often served on all sources of
protein. If opting for pizza, limit yourself to one or two slices and then fill up
on a green salad or veggies.
HEALTHIER OPTIONS: Italians really know how to cook up beautiful, fresh
fish. They also serve sensational fresh salads. Traditional Italian pizzas also
tend to be quite low on cheese but really high in flavour. The trick is to just
find a traditional Italian restaurant and to practise portion control.
THAI FOOD
Thai food is so fresh and flavourful due to the use of amazing fresh herbs
such as coriander, ginger and lemongrass. Unfortunately, the most popular
Thai curries red and green are based on coconut cream which is really
high in saturated fat and chock-a-block full of energy.
HEALTHIER OPTIONS: Stir-fries with plenty of ginger, coriander and other
herbs. Be aware of higher sodium sauces such as soy and oyster. Thai serves
tend to be pretty big, so rather than ordering one each, order them to share
and order a few less dishes than there are people at the table.
AVOID: Curries such as green and red.
eat >
INDIAN FOOD
Indian dishes are often very small in size which is great as it
forces portion control. Just be mindful of all the carbs: rice,
naan bread, pappadums, etc.
AVOID: Creamy curries and sauces; instead, opt for tomatobased or dry-style curries.
HEALTHIER OPTIONS: Like Chinese, Indian dishes tend to
be based on just one ingredient; for example, beef, potato or
eggplant. For each meat dish ordered, make sure there is a
vegetable one to match it.
FISH AND CHIPS

Fish and chips means holidays to me which is such a positive!
Negatives include the amount of oil that is added to the dish due to
frying and, unfortunately, often the little man on the corner isnt too
good at cleaning his oil, which may mean an increase in the amount of
trans fats being consumed. Trans fats are unsaturated fats that have been
chemically altered due to frequent heating and cooling of the molecules.
Trans fats act in the body in a very similar fashion to saturated fat and so
should really be avoided where possible.
AVOID: Scallops, hash browns and really thick batter! This is what is
carrying all the fat!
HEALTHIER OPTIONS: Ask for grilled fish with a side salad. This is a
much healthier option but it still resembles holidays and the seaside. UFM
GEORGINA MOORE
SumoSalads Georgina Moore
believes that as a nation,
we are better educated and
have more insight into what
makes a healthy diet than ever
before, yet so many people
will still visit a food court and
purchase fat-laden food at
lunchtime.
Georgina began her dietetic
journey after enrolling at
the University of Sydney.
Having completed her degree,

Georgina started working
with an international food
service organisation which
provided catering services to a
range of different outlets from
remote mine sites to hospitals
and aged care facilities, as
well as primary, secondary
and tertiary education
institutions.
Today Georgina maintains
her private practice area

and works with patients
suffering from lifestyle-related
diseases including diabetes,
high cholesterol, high blood
pressure as well as overweight
or obese clients. She sees
first-hand consequences of
not eating healthily at every
meal time and enjoys teaching
clients healthy habits and
empowering them with the
knowledge to make decisions.
train >
train >
REALIGN YOUR TRAINING
TOTARGET
YOUR WEAKEST MUSCLES
Cory Sorensen
Suffer from undersized shoulders? Too-flat pecs?

Lagging legs? Dont settle for body parts that
arent keeping pace. Heres what you can do to
bring all your muscles up to par with the priority
training technique. By Michael Berg, NSCA-CPT
During the course of a day, we tend to make decisions based on our priorities. We go to work to keep a roof overhead and food on the table. We make
time for our friends and family, no matter how trying some of them may be.
And we work out because, well, we dont want to have to waddle sideways
through doorways or buy two seats to fly.
When it comes to our trips to the gym, priorities are likewise important.
In fact, priority training is a principle long rooted in bodybuilding circles
its a concept that simply refers to focusing your efforts on your most needy
or lagging body parts first in your weekly training split and in your individual workouts.
The reasoning? At the start of your split (usually corresponding to the
beginning of a week), youre well rested and recuperated the same goes
for the start of your workout sessions, when you are ready to dive in and
havent yet burned through your energy stores. Conversely, putting off your
weak body parts will always leave them in a state of being unable to catch
up developmentally because they can never get the appropriate attention and
workout intensity when you constantly fatigue yourself by training stronger
muscle groups first.
train >
The Self-Exam
>> 6. Quadriceps
The front of your legs shouldnt make you cry,
EXWWKH\VKRXOGKDYHVLJQLFDQWPDVVDQGHQG
ZLWKDHVK\WHDUGURSVKDSHMXVWDERYHWKH
knees. If they dont, it calls for stepping up
your efforts, especially on the squat rack.
If youre tired of having a body with weak points and are

ready to put priority training into practice, you must first
critically assess your physique to figure out which areas
need a boost. Take a look at the following eight muscle
groups.
>> 1. Shoulders
Similar to your chest, there are three areas to
consider in the shoulder region: the anterior
(front), middle and posterior (rear) deltoid heads.
Often, the front delts dominate because they are
also involved in pressing moves for the delts and
FKHVWZKLOHWKHUHDUVVWUXJJOHEHFDXVHWKH\DUHVRGLIFXOWWR
isolate and are often lackadaisically tacked on to the end of
workouts.
>> 2. Back
You may give ample attention to what you see
most which bodes well for your chest, shoulders,
arms and abs but where does that leave your
back? Way, er, behind. If your upper back and
traps arent thick and voluminous and your lats
arent visible from the front (protruding out from either side
of your torso), its time to step up your training to create a rear
view thats as impressive as your facade.
>> 3. Arms
6WUDLJKWHQ\RXUDUPVDQGH[\RXUWULFHSV,I\RX
see a distinct horseshoe shape pop into focus,
\RXUHSUREDEO\2.LI\RXQGQRWKLQJWKHUH
but a muddled or blocky mess, your tris should
race to the top of your short list of priorities.
1RZH[\RXUDUPVWRFKHFNRXW\RXUELVLIWKH\UHPRUH
stringy than softball-sized, youll want to curl your way out of
that developmental hole in a hurry.
>> 4. Abs
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SDFNRULWVEXULHGEHKLQGDQDYDODQFKHRIDE%XW
LI\RXDUHOHDQDQGVWLOOQRWVHHLQJGHQLWLRQWKH
culprit may be a lack of muscle mass to form the
coveted ridges and valleys. In that case, youll need to ramp up
your training and incorporate movements that involve more
than your body weight to prompt muscle gain.
>> 5. Chest
While pectoral training is popular (if you
doubt it, just try to snag a benching station
during the busiest hours of the day at the
gym), that doesnt mean that its not a comPRQWURXEOHVSRW)RUH[DPSOHPDQ\VHD
soned lifters who rely heavily on the flat-bench press as a
staple in their routines find that they have an underdeveloped upper chest. Take note of the size and dimensions
of your chest and whether your upper, middle and lower
pecs arent as thick as youd like them to be in comparison to the rest of your upper body.
>> 7. Calves
Arnold Schwarzenegger possessed famously
small calves at the start of his competitive bodybuilding days. For motivation, he cut off all his
VZHDWSDQWVDWWKHNQHHVVRWKH\GEHH[SRVHG
when hed go to the gym, motivating him
immensely to save face among his peers and train the muscles
relentlessly. You might be able to keep the scissors in the
drawer, but if your calves are out of proportion to your thighs
and lack a solid diamond shape, prioritising them should crystallise into brilliant results.
>> 8. Hamstrings
Like the back, hamstrings often suffer from
out of sight, out of mind syndrome. Yet, its
key that theyre developed to a comparable
degree as your quadriceps or the resulting
strength imbalance will put your knee joints at
risk of injury (your quads are naturally bigger and stronger,
EXWWKHUDWLRRIVWUHQJWKVKRXOGEHDERXW%HQG\RXUOHJV
and see if you get an appreciable swell in the back of your
thighs.
Taking Precedence
Much like perusing the midnight buffet on a cruise ship, when

youre choosing which body parts to prioritise, you may come
across a number of juicy candidates to throw on your plate,
but just like the decadent smorgasbord, you must limit yourself.
The best way to see results is to focus on one or, at most,
WZRODJJLQJDUHDVIRUIRXUWRVL[ZHHNVZKLOHGLDOOLQJEDFN
your training intensity for other muscle groups to maintanance levels. Trying to prioritise more than that will
drain your bodys recovery ability, spread your attention
too thin and, ultimately, hamper your efforts to improve.
$VH[SODLQHGHDUOLHUWKHEHVWZD\WRSULRULWLVHLVWRGRWKH
target body part early in the week and early in the workRXWDQGEHVXUHWRDWWDFNLWZLWKPD[LPXPLQWHQVLW\$VDQ
H[DPSOHWDNHDORRNDWWKHWUDLQLQJVSOLWIRU\RXUEDFNWKDW
includes a second training session for the muscle group later
in the week.
Back Priority Schedule

DAY
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
BODY PART(S) TRAINED

Back (focus on rowing moves)
Chest, Shoulders, Arms
Off
Back (focus on pull-ups & pull-downs), Abs
Off
Legs
Off
train >
Intensity Boosters
he following ve intensity techniques are particularly
useful for challenging a problematic body part. Each is
designed to push the muscle further than its accustomed
to, kick-starting adaptive processes and prompting natural
growth-hormone release.
1. Partial Reps Perform repetitions through only a portion of the full range of motion either the top, middle
or bottom third to bottom half. This can either be done at
the end of an exercise (when you can complete no more
full reps with proper form) or as a set in itself (where you
choose a heavier weight than normal and perform partials
until failure).
2. Rest/Pause Choose a weight thats about 10 to 20
per cent heavier than you can normally handle for a set
of eight to 12 reps and do full reps until you cant do any
more. At that point, stop for a count of ve to 10 seconds
(without setting the weight down) and continue. Rest as
many times in this manner mid-set until you reach your
target number of reps.
3. Negatives Perform regular reps until you reach

%DVHGRQWKLVH[DPSOH\RXFRXOGFUHDWHVLPLODUZRUNRXWV
for other body parts. Just keep in mind that if your biceps
or triceps are the laggards, your best bet is to split them
into their own day or days, as its not ideal to train them
before a major upper-body group like your shoulders,
chest or back.
If you have two problematic parts that you want to
IL[DWHRQ\RXOOVWLOOUHO\RQWKHVDPHJHQHUDOUXOHRI
thumb. Check out the chest and biceps priority split as an
H[DPSOH
Chest/Biceps Priority Schedule

DAY
BODY PART(S) TRAINED
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest, Biceps
Back, Triceps, Abs
Off
Chest, Shoulders
Biceps, Triceps, Legs
Off
Off
Easy Answers
failure. At that point, have a spotter help you through the

positive portion of the motion (or self-spot if the exercise allows, such as on a dumbbell curl) and control the
downward phase, lowering the weight as slowly as possible. Repeat two to ve times or when you can no longer
control the lowering phase whichever comes rst. You
can also do a negatives-only set by loading the bar with
a weight thats 10 to 20 per cent heavier than your verep max and having a spotter help you on all your positive
reps in the set.
4. Supersets and Tri-Sets Perform sets of two or

three exercises for the same muscle group back-to-back,
with no rest between.
5. Explosive Training Instead of doing a slow, controlled, deliberate motion through the positive portion of
a rep, drive the weight up explosively, making sure to not
get out of control or lock out any joints (such as your
elbows or knees) at the apex. Remember, just because
you push or pull explosively doesnt mean that the movement has to be fast if the weight is heavy enough, you
may actually end up moving slowly against the resistance,
which is perfectly okay.
Target Your Weakest Muscles:
If your results have been stagnant, getting your training priorities in order can set the stage for a new wave of growth. And
as youve seen here, its relatively simple no convoluted
theories to implement, no reason to discard your favourite
H[HUFLVHVDQGFHUWDLQO\QRGUDVWLFUHLQYHQWLRQRI\RXUOLIWLQJ
efforts. You just move your laggards to the top of the list
and turn up the intensity knob a few notches. We provide
H[DPSOHVRIKRZWRGRMXVWWKDWLQWKH,QWHQVLW\%RRVWHUV
sidebar (at right); with these, youll have the power to balance
your physical development. As the saying goes, the decision is
a no-brainer.
The Workouts
To focus extra effort on any of

your muscle groups, you need
a turbocharged workout. The
samples on the following pages,
which can be inserted into
your prioritised training split,
incorporate a selection of the
intensity techniques outlined in
the Intensity Boosters sidebar
(above).
train >
Reverse Pec-Deck Flye
Standing Front Raise
Shoulders
EXERCISE
Seated Barbell Press
Dumbbell Upright Row
Tri-Set:
Reverse Pec-Deck Flye
Standing Lateral Raise
Standing Front Raise
Sets
4
3
Reps
15, 10, 10, 6
10, 8, 6
3
3
3
12, 12, 12
12, 12, 12
12, 12, 12
Standing Lateral Raise
train >
Back
EXERCISE
Sets
Reps
Bent-Over Barbell Row
4
15, 10, 10, 6
T-Bar Row*
3
10, 8, 6
Wide-Grip Pull-Down to Front**
3
10, 8, 6
Seated Cable Row
3
12, 12, 12
Dumbbell Pull-Over
3
12, 12, 12
*Use the explosive rep technique on all sets for this exercise.
**Use the rest/pause technique on the final two sets.
T-Bar Row
Wide-Grip Pull-Down to Front

train >
Reverse-Grip
Cable
Push-Down
Triceps
EXERCISE
Sets
Reps
Incline-Bench EZ-Bar Extension
4
15, 10, 10, 6
Close-Grip Barbell Press*
3
10, 8, 6
Reverse-Grip Cable Push-Down
3
12, 12, 12
Superset with:
Cable Push-Down
3
12, 12, 12
*On your final set, add two to five negative reps.
Cable Push-Down
train >
Dumbbell Concentration Curl
Chest
Parallel-Bar Dip
EXERCISE
Sets
Reps
Incline Barbell Press
4
15, 10, 10, 6
Incline Dumbbell Flye
3
12, 12, 12
Flat-Bench Barbell Press*
4
10, 10, 8, 6
Flat-Bench Dumbbell Flye
3
12, 12, 12
Parallel-Bar Dip**
2
15, 12
**On your final set, after full-range-of-motion failure, continue with partials in the bottom third of the range until you
reach failure again.
Biceps
EXERCISE
Sets
Reps
4
15,
10,
10, 6
Standing Barbell Curl
3
10,
8,
6
Incline Alternating Dumbbell Curl
*
3
10,
8,
6
EZ-Bar Preacher Curl
3
12, 12, 12
Dumbbell Concentration Curl**
Abs
EXERCISE
Sets
Reps
3
15, 15, 15
Hanging Leg Raise*
3
25, 25, 25
Crunch
Superset with:
3
20, 20, 20
Reverse Crunch
3
20, 20, 20
Decline Twisting Crunch
*On your final set, after full-range-of-motion failure, continue with partials in the bottom third of the range until you
train >
Quadriceps
EXERCISE
Sets
Reps
4
15, 10, 10, 6
Barbell Squat
4
10, 10, 8, 6
Leg Press*
4
12, 12, 10, 10
Leg Extension**
4
12, 12, 12, 12
Walking Dumbbell Lunge
*Use the rest/pause technique on the final two sets.
Walking Dumbbell Lunge

train >
Calves
EXERCISE
Sets
Reps
4
15, 15, 10, 10
Standing Calf Raise*
3
15, 10, 10
Seated Calf Raise**
*Use the explosive-rep technique on all sets for this exercise.
Seated Calf Raise
Hamstrings
EXERCISE
Sets
Reps
4
15, 10, 10, 6
Romanian Deadlift
4
10, 10, 8, 6
Standing One-Leg Curl*
4
12, 12, 12, 12
Lying Leg Curl**
*On your final set, after full-range-of-motion failure, continue with partials in the bottom third of the range until you
**On your final set, add two to five negative reps.
Lying Leg Curl

eat >
NUTRITION
LESSONS
FOR GAINING
MUSCLE
By Michael Berg
Easy Steps For Big Results
eat >
ts only when you look back on your school days as

an adult that you realise it wasnt anywhere near as
bad as you thought it was when you were a child. The
assignments were easy, your lunch had little confusion
aside from where youd store it during class and lets not even
think of glossing over the idea of recess. Remember recess? It
was that stretch of break time when you actually played instead
of drinking coffee and complaining about your job to your coworkers. Those days were the days, and the learning was easy.
Entering adulthood often means that your days of learning are
few and far between. Ultra FITNESS knows this, and thats
why were making sure that your lesson plan for the day is
going to be a breeze but maybe not as easy as recess.
The lesson today is how to eat. Yes, we know you think you
already know how to do that, but after this tutorial, youll
know all about the food and supplements you need to make
sure that your efforts in the weight room arent for nothing. So
pay attention, class: school is now in session.
Lesson 1: FAT
Fat has a very specific purpose: when you exercise for long
periods of time, your body depends on fat to fuel it when its
glycogen stores have been depleted. And while very intense
exercise depends on carbs, low-to-moderate exercise, such as
weight training, relies more on fat for fuel thats why its
important to get some fat in your
diet.
Having said that, for the most
part, your fat needs which
should be 10 to 20 per cent of
your total daily calorie intake
will be taken care of by the
protein-centric foods you eat, such
as the fat found in beef, chicken
and turkey. But that doesnt mean
that you should necessarily steer
clear of any other sources of fat,
as certain types can be extremely
beneficial.
For example, omega-3 fatty acids
which are found in fish and
walnuts can help repair your
muscles. Shawn Talbott, PhD, suggests taking fish oil in the

evening before you hit the sack. That way, the fatty acids can
balance the inflammation that your training caused in the
body while you sleep, which is when your tissues are rebuilding
themselves anyway, he explains.
Lesson 2: PROTEIN
Look for products that

contain a blend of whey and
casein, which will provide a
steady, sustained delivery of
protein to your muscles.
To craft an appreciable amount

of muscle, you need to hammer
away at that goal in the gym
and in the kitchen. Thats where
protein comes in this vital
nutrient is the building block
your body needs to develop lean
mass.
The protein you consume is

broken down into individual
amino acids during digestion
and absorption. The body
then uses these amino acids for
various jobs, like manufacturing
tissue and enzymes needed for
metabolism and, more importantly for this discussion, creating
muscle. Thats why you should have some form of protein with
every single meal.
How much is enough? You need somewhere between 1 and
1.25 grams per 500 grams of body weight each day, split
over five to eight meals, says Chris Aceto, a top consultant
to bodybuilding competitors for more than 20 years. As a
percentage, protein should be around 30 per cent of your total
calorie intake each day.
eat >
And it isnt just the total amount; when you
eat, such as after lifting weight, can be just
as important. Mike Saunders, PhD, director
of the Human Performance Laboratory at
James Madison University in Harrisonburg,
Virginia, suggests consuming protein with
carbohydrates within 30 minutes of a tough
training session whether in whole-food or
supplement form to kick-start the bodys
recovery process. By feeding yourself around
your workout, youre preparing your body for
the next one, he says. So consider stashing a
premixed shake or powder that you can mix
with water in your gym bag. Good sources of
protein include skinless white-meat chicken
and turkey, fish, lean cuts of beef, protein
shakes, soy products, low-fat dairy products,
beans and egg whites.
Lesson 3: WATER
Many people walk around in a constant
state of dehydration, which is a huge mistake
when youre trying to transform your
physique or gain optimum performance.
When more than 1 to 2 per cent of your
body weight is dehydrated, your physical
work capacity and exercise performance are
significantly compromised. Lousy workouts
equal lousy results.
Of course, some calorie-laden beverages

most notably, protein shakes are okay. But
to meet your hydration needs, reach for the
ultimate no-calorie drink water more
often. You need it for your bodys metabolic
and physiological systems to function
optimally. How can you tell if youre
drinking enough? A simple clue is whether
you have to use the restroom often and keep
drinking to compensate for what youve lost.
Most importantly, dont wait until youre
thirsty to drink water because by then it may
be too late and youre playing catch-up.
While its true that most liquid beverages

even colas and coffee can help you
meet your hydration needs, consider this:
numerous scientific studies show that most
beverages have weak satiety properties, as
demonstrated by one study that found that
subjects who drank a 450-calorie sweetened
fruit drink gained a significant amount
of weight (and not the good kind), while
subjects who ate the same amount of calories
from food did not.
eat >
Lesson 4: CARBOHYDRATES
From a nutritional standpoint, carbohydrates are arguably the
most essential element to any healthy diet and serve the same
all-purpose role: without them, your body wouldnt be able to
function optimally inside or outside the gym.
Because youre weight training, you should aim to get 50 to 60
per cent of your daily calories from carbohydrates. If youre
not eating enough carbs because youre on a strict diet, your
body cant change because you cant train hard enough to go
from point A to point B, warns Aceto. Dont be afraid of
carbs you need them if your goal is muscle growth.
If you also participate in endurance activities like long-distance
running, cycling or swimming for more than 60 minutes at
a time, know that these activities deplete liver and muscle
glycogen the bodys stored form of carbohydrate and youll
need more carbs to fuel your training without cannibalising
your muscle gains.
If you dont up your carb intake, your body will steal protein
from your muscles to fuel your efforts.
The type of carbs you consume is an important consideration.
For the most part, carbs can be separated into two groups:
simple and complex. Simple carbs like fruit juice, candy,
white bread and soda tend to be absorbed by the body
quickly and spike blood sugar levels. Simple carbs are good
post-workout to recharge depleted energy stores but should
otherwise be minimised in your
diet. Meanwhile, complex carbs
include oatmeal, whole-grain
foods, vegetables, beans and
lentils. Your body takes more
time to digest these foods,
making for more stable blood
sugar levels and setting the
stage for optimal gains. The
bulk of your daily carb intake
should be comprised mostly of
the complex variety.
recovery and may also benefit your immune system. Finally,

by supplying your body with BCAAs (leucine, valine and
isoleucine), youll help prevent the breakdown of muscle tissue.
Lesson 6: CALORIES
If your goal is to expand your dimensions and be more
physically imposing, youll need an excess of total calories to
gain size. That means eating more than youre burning while
also training hard and heavy otherwise, youll just gain body
fat.
A little trial and error may be necessary for you to determine
how many calories you need to start seeing results because
caloric requirements are highly individualised. If youre not
seeing results, youll have to take a hard look at what youre
eating you may not be consistently eating as much as you
think or may need to consume more overall if youre looking
to gain muscle. If youre looking to drop fat, you need to do
the opposite: expend more calories than you consume. The
problem here is that dropping
calories too drastically can lead to
metabolic slowdown, where your
body learns to function on less
fuel. If you seem to be dropping
too much weight each week (more
than 1.5-2kg), bump up the
amount youre eating. Losing too
much weight may sound like a
good thing, but that usually means
that youre not just losing fat but
also dropping valuable muscle
tissue.
Consider extra vitamin D: it plays

an essential role in building muscle,
binding to specific receptors in
muscle cells to enhance muscle
contraction and protein synthesis.
Lesson 5: SUPPLEMENTS
Science has revolutionised sports nutrition, making it easier

for you to feed your body what it needs to gain muscle. A few
choice products that you may choose to stack on your shelves
include protein shakes, protein bars, glutamine, creatine and
branched-chain amino acids (BCAAs).
Because it can be difficult to get all your protein from food
especially when youre time-crunched protein shakes and
bars can make a difference in your diet. Look for products
that contain a blend of whey and casein, which will provide
a steady, sustained delivery of protein to your muscles (whey
protein digests quickly, while casein breaks down more
slowly). Meanwhile, creatine can increase your short-burst
power (perfect for weight training), and glutamine assists in
Lesson 7: TIMING
Now that you have all the nutritional tools you need, its
time to put them together so that they will work for you. The
general consensus is that, whether you hope to gain or lose size,
you should eat frequently, approximately five to eight times a
day, two or three hours apart.
When planning your meals, schedule a small meal about 1.5 to
two hours before your training session. It should be moderate
in complex carbs and protein but low in fat, a blend that will
provide you with the energy and mental focus to get through
an intense workout. For instance, if youre looking to gain
mass, eat a sandwich or oatmeal with a side of scrambled egg
whites. If youre trying to lose fat, snack on a piece of fruit and
low-fat cheese.
eat >
Ultimately, if you want to succeed at

building a foundation of muscle, you
have to be consistent with both your
training and your nutrition. On the
latter front, that means adopting an
eating plan you can live with. Taking
all of the above into consideration,
remember that being too strict will likely
lead to either a massive cheating binge
after a period of deprivation or cause you
to just give up altogether and head to

the couch for an afternoon of mindless
TV. Keep your project on task, but leave
room for a little spontaneity, too.
Lesson 8: VITAMINS AND

MINERALS
A daily multi-vitamin and multimineral supplement can help ensure
that your nutritional bases are covered
and help your body stave off illness
(think about it, if youre sick in bed, you
cant be getting fitter, building muscle
or dropping fat) and recover from the
intense training sessions you encounter
throughout your training program.
If you want to take it up a notch, you
can also add a daily antioxidant cocktail
of 1,000 milligrams of vitamin C, 400
international units (IUs) of vitamin E
and 90 micrograms of selenium, which
may help reduce the bio-waste that is
produced from muscle stress, lessen
Suppl e men t
delayed onset muscle soreness and

speed up recovery, according to a study
published in Medicine & Science in Sports
& Exercise. While some short-term tissue
damage is an essential part of building
muscle, excessive amounts can slow the
process.
You should also consider extra vitamin
D: it plays an essential role in building
muscle, binding to specific receptors
in the muscle cells to enhance muscle
contraction and protein synthesis. To
make sure youre getting enough of this
vitamin, take 1,000 IUs each day as
cholecaliferol or vitamin D.
FINAL EXAM
Do you want to know if youre ready to
pass the test? Think you can make the
grade? Your results depend on how well
you implement these eight lessons into
your daily eating plan in conjunction
with a solid workout plan like the ones
found on pages 50-54 and 82-91. UFM
T i me o f D a y
Multi-vitamin/multi-mineral
Morning
Antioxidant cocktail:
Morning or before bed
Vitamin C
Vitamin E
Selenium
Do s e
Per product recommendations
1,000mg
400IUs
90mcg
Vitamin D
Morning or before bed
1,000 IU
Whey/casein protein powder
With or in place of a meal
30-40g
Protein bar
With or in place of a meal
1 bar
Creatine
Morning, pre- and

post-workout
10g
Glutamine
Morning and post-workout
5g
Branched-chain amino acids (BCAAs)
Morning and post-workout
20g
No matter which goal youre pursuing,

youll want to get some vital nutrients
into your body within 30 minutes after
your workout. Have a meal-replacement
shake and a piece of fruit, a slice of
toast topped with turkey, a baked
potato topped with low-fat or cottage
cheese and salsa, or oatmeal mixed with
protein powder and topped with some
fresh fruit. Shoot for about 300 to 400
calories here perhaps a bit more if
youre trying to put on weight. Youll
replenish glycogen levels, help prevent
overtraining and set your muscles on the
road to recovery and growth.
the fitlosopher >
LIFE IS WHAT HAPPENS WHILE
YOURE BUSY MAKING OTHER PLANS
By Martin Henry
The other day I was stopped in my tracks when

one of the most beautiful, intelligent, kind and
together people I know admitted to me that she
felt that life wouldnt really start for her until she
had met her life partner. She had this sickening
feeling that despite all the fun, success, friends and
opportunities, somehow it was all invalid until she
had met the one. Sadly, she is not alone.
the fitlosopher >
t may not be
about the one for
you but chances
are you have a
version of this; heck,
most of us do. Is it,
Life will really happen
when I have kids/get
the kids into school/get
out of this crappy job/
get into the new house/
lose 10kg/run my first
half-marathon? Or
perhaps its even subtler
than that; another
version is the seemingly
innocuous behaviour
of looking forward to
something: you know,
I cant wait until Im
on holidays/the weather
is warmer (or colder!)/
my overseas trip/we get
that new car/I can fit
back into my college
day jeans.
The thing about these
particular thoughts is
how destructive they
are. You can be living
a great life, having
success and pleasure
in virtually every area
of your life, and yet
when these thoughts
bubble up they totally
undermine everything
else. Its as if everything
is invalidated; youre
just going through the
motions of life until this
thing youre waiting

for has happened.1
Can anything be done
to deal with these
thoughts? Absolutely!
Firstly, by bringing
the ruminating of
your mind out into
the light and thereby
clarifying exactly what
the thought is, you
have already made a
significant step. These
sorts of destructive
thoughts love residing
in twilight in our mind
not so deep we cant
access them, but not so
obvious we challenge
them. Now that youve
brought the thought
into the light, that is
exactly what we are
going to do: challenge
it.
One of the best ways to
do this is to identify the
pattern that is behind
it. Say, for instance,
you are fretting about
your weight; it can help
to realise that when
you were younger you
had the same feelings
about a whole different
issue. It may have
been wanting to get
good marks, to get a
boyfriend/girlfriend or
win the cross country
race, but if you can

remember you will
likely realise that the
same dissatisfaction
was present in your
thoughts. Why is it
helpful to realise this?
Because it makes
you realise that the
attainment of that
thing didnt bring
you the perfect life you
had expected, and so
chances are neither will
this latest one.
As we said, these
thoughts are horribly
destructive, and the
thing you are most
likely to feel if you do
by some chance get
the thing you have
been fretting over is
relief. Not wonderful
lifelong joy, but relief
youve finally got this
thing nailed. So, is
this it? The best we
can hope for is relief?
No, absolutely not; in
fact, there has been a
great deal of research
into a concept called
savouring that points
to a way to enjoy life
every minute of
every day. Well just
touch on this to whet
your appetite to find
out more about this
important development.
Research by Fred
Bryant and Joseph
Veroff 2 shows
that noticing and
appreciating the positive
aspects of life, in other
words savouring life,
will lead to greater
joy. Savouring is
more than pleasure; it
is a mindfulness and
conscious attention
to the experience of
pleasure. Interestingly
you can actually live
vicariously when you
savour as someone
elses pleasure can be
enjoyed by you.
CONCLUSION
When you notice that
you are not really
present in your life,
but are mulling over
something you feel you
must have and currently
dont take decisive
action to A) Challenge
the thought (you dont
have to have it, life will
be just fine without it)
and B) remind yourself
to drop back into the
moment by savouring:
marvel, give thanks,
luxuriate. There are
thousands of ways to
fill your mind with
positive thoughts. UFM
Martin Henry blogs about fitness, faith and friendship at www.thefitlosopher.com.au

1.
Its beyond the scope of this article to deal with the very real issues of being diagnosed with a life-threatening
disease, the issues were dealing with here are the little foxes that spoil the nest as the Bible puts. That said,
there was a powerful advertisement that ran for a time saying, cancer is a word, not a sentence that I used to
help many chronically ill people keep perspective, including my mum who was battling breast cancer at the time.
*From the song Beautiful Boy by John Lennon
2.
Positive Psychology News Daily, article titled Savoring (note USA spelling)
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IO A
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By Sally Brouwer
The festive season; Christmas parties,

increased alcohol consumption, work and
social functions, gifts of crappy food, and
more alcohol consumption. On the plus
side, though, it also means that New Year
resolutions are just around the corner!
The way I see it is we have three broad

groups of people:
So how do we keep ourselves and our clients

fit, healthy and motivated during this time of
year?
2. Those who will stray from their health and fitness regime
to enjoy celebrations, night outs and special events; and
3. Those who dont have a health and fitness regime at all.
SALLY BROUWER
Sally Brouwer is Ultra FITNESSs 2014 Australian
Personal Trainer of the Year. Sallys 20-year
fitness career has seen her demonstrate her
unwavering work ethic and dedication within
the fitness industry to make a difference in and
change countless lives. Her ongoing contribution
to the community through extensive work with the

Blue Sky Foundation and the Queensland Police
Service reveals her generous nature in a bid to
change the world. For more
information, visit sallybrouwerfitness.com.au
Photo: Shutterstock.com | Sally Photo: Dallas Olsen
1. Those who stay strictly within their health and fitness

regime regardless of seasons, festivities or life events;
here is no correct group

to be in. It all depends on
what your goals are and what
youre willing to sacrifice in
order to achieve those goals.
People in the first group probably wont
be lacking in motivation; however, they
may need assistance in determining
or readjusting their goals. They may
require specialised knowledge and
assistance with training and nutrition
programs. These type of people are
committed to their health and fitness
year-round, so there wont be a mad rush
from them wanting a training plan come
New Years Day.
People in the second and third groups,
however, are a different story! Christmas
time is a great reason to let their hair
down and celebrate like theres no
tomorrow (and again, each to their
own). Some go in with the attitude of,
one day wont hurt, and a lot go in
with the attitude, Ill start afresh in the
New Year.
While its great to have so many people
vowing to get healthier and fitter in
2015, unfortunately for the majority this
wont last for long.
Why is it that people can be so
motivated and filled with the best
intentions at the start of the year, only to
see it all dissolve within a couple of short
weeks? More importantly, though, how
can we as fitness professionals keep them
on their health and fitness journey?
Personally, I believe it comes down to

unrealistic expectations. As coaches
and trainers we need to ask our clients:
What are your specific goals and
what are you willing to sacrifice to
achieve those goals? If we have this
conversation at the start of the year and
explain the level of commitment that
may be required, it will provide the
individual with a long-term and more
realistic outlook.
to be easy, painless, full of rainbows,

bubbles and unicorns, theyre not going
to be very happy either.
Explain to clients that in a couple of
weeks theyre probably not going to
feel the same motivation as they are on
January 1st. The novelty may wear off,
old habits may start to creep in again,
there may be injuries or illnesses to deal
with, or life may simply get in the way.
To keep clients
motivated and
continuously
coming back for
more, I like to get
them to write a
letter to themselves
at the start of the
year (when theyre
in a positive and
motivated frame
of mind). You can
then show them
this when their
motivation begins
to wane.
Another way to keep people focused and

on track with their New Year resolutions
is to schedule evaluation and recovery
weeks I like to use four-week blocks.
It makes training and hard work a lot
easier if you can see light at the end of
the tunnel. It also means people will
generally work at a more intense level
if they know there is a break coming
up. Rather than focusing on 12 months
of hard work, focus on four weeks of
hard work with the
reward of a recovery
and evaluation
week where you can
ease off the training
and evaluate their
progress and the
plan of attack for
the next four-week
block.
Why is it that people can

be so motivated and filled
with the best intentions at
the start of the year, only
to see it all dissolve within
a couple of short weeks?
More importantly, though,
how can we as fitness
professionals keep them
on their health and fitness
journey?
Have your
clients outline
their reasons for
wanting a fitter and
healthier lifestyle,
their specific
goals, how they think theyll feel once
theyve achieved their goals, how their
relationships will benefit, and how their
outlook on life will positively change.
Encourage the client to write out some
personal points they can use to motivate
themselves in two months time.
If people can
be enthusiastic,
committed and
motivated on
January 1st,
theres nothing to
say we cant find
that spirit again
come February
1st. A continual
realistic and honest
communication
process combined with a regular
re-evaluation of specific goals should
provide a framework for a long and
hopefully prosperous 2015 for you and
your clients. UFM
If clients are promised the world and

fail to see miraculous results in a couple
of weeks they arent going to stay with
the program or with you for long.
Likewise, if theyre told that its going
sa
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AD
enerating leads is all about finding out where your

future clients are, and speaking to them about how
you can help solve their problems. If you know
who the intended audience is for your business
and where they are that is where they hang out you need
to consider what they want in their personal trainer. There are
countless problems people need or want solving, including how
to:
Q
Q
Q
Q
Q
Q
Q
Q
Lose weight in less time;

Be injury- and pain-free;
Quickly gain muscle;
Become more flexible;
Gain better energy;
Become healthier overall;
Tone up their bottoms, thighs and arms; and
Look younger or slow down the ageing process.
You should be giving something away for free as an enticement

to your leads. You dont need them to sign up for personal
training today. Even if you just occasionally send them helpful
e-mails for a year or two, its about showing them what you
have to offer.
Each one of the above tend to have a different personality

type. While everybody wants to have high energy, young men
already tend to have that by default. Usually theyre more
interested in jacking up their athletic endurance and packing
on muscle mass. However, a 50-year-old male executive may
have very little interest in bulking up and may want to work on
becoming healthier and losing weight instead.
You arent going to want to talk to these two different groups
the same way. You probably wont find them in the same places
and they most likely wont respond to the same kind of lead
generation methods. (A lead generation method is the way you
get your message out to potential clients, so they can approach
you if your services interest them.)
MY TOP THREE STEPS

FOR GENERATING LEADS
2. SELL YOUR FREEBIE
Crafting a good advertisement basically boils down to three

components:
1. GETTING PEOPLE TO CONTACT YOU

Getting people to approach you for your services is the most
important part of any ad. If your target audience doesnt
contact you, you probably wont have any clients. Its rather
like trying to drive across water when theres no bridge or ferry
it just wont work. You get people to contact you through
supplying your phone number, website and/or e-mail. You
dont need to have all three, and you may not even want to
overload people with all that information, but giving them an
easy way to get in touch with you is what puts prospects in
your database and food on your table.
The biggest reason you want to get potential clients to opt in

to your freebie immediately is because you dont want to waste
anyones time. You can give them a taste of what you have to
offer and if theyre ultimately not interested, no time has been
wasted.
3. MAKE AN OFFER WITH A CALL TO ACTION

At least once during your ad, you want to make your offer.
This actually works very well as your headline, because it tends
to work on getting your intended audience to notice it. If your
headline reads: Hey Mummy, lose the baby bump! or How
to get your pre-baby body back in less than 12 weeks! a new
mum is going to be way more likely to notice it and read the ad
below it than a middle-aged executive.
First and foremost, you need to target your intended audience
and capture their attention by putting a headline and letter
up that gets them nodding their heads. Then you mention
the benefits you can provide them and get them excited about
what you have to offer. After that, you make a call to action. It
can be as simple as Call Now! followed by your number or a
call to visit your website.
Treat your advertising space as valuable real estate. Consider
what you can do with a real plot of land. You can build one
house on it or you can build an entire apartment complex
there. Naturally, the apartment complex is going to provide
you with a lot more income from the same space. So when you
write your ads, write for maximum intensity.
Make your message very clear. If a sentence isnt needed, take
it out of there. If you start drifting back into trying to target
a variety of client types, stop that. If a section doesnt seem
like it fits with your core niche, cut it out. And if youre going
to be running your ad in multiple places, such as a group of
magazines, try testing out slight changes to it.
TURN THE PAGE FOR MORE
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PRINT
ADVERTISEMENTS
AND FLYERS DESIGN
Now, lets look at the following

example using the direct response
marketing formula.
We are going to compare the two

following advertisements that we
typically see personal trainers produce.
Well, actually, its the first ad that we
usually see more of. No doubt you do
too!
Lets analyse the first

advertisement: Toms Personal
Trainers
Here are some useful points to note

about this advertisement:
Q
Here are some notable points about

Toms Personal Trainers advertisement
it breaks many of the principles of direct
response marketing.
Q
Q
It begins with a bold, punchy

headline that could be considered
quite contrarian and therefore invites
the reader to want to find out more;
Rather than asking for the potential
clients business, it first makes a clear
statement for them to not hire a
personal trainer until the ad is read;
The sub-headline is very clear and
definite, indicating two very valuable
things that people do not want to
waste time and money;
It has no powerful benefit-driven

headline;
The main body (and valuable real
estate of the ad) is taken up with
features rather than benefits;
It states points that you would most
likely expect: We are qualified. Well,
I certainly hope my personal trainer is
qualified!;
It states the price which can
immediately cause a potential client
to make a decision based on price
alone; and
It contains a limited call to action and
leaves the responsibility of picking up
the phone and calling in the hands of
the potential clients.
It states that not all personal trainers

are the same. This frames the
potential client to understand that
there are different types of personal
trainers;
The advertisement educates the
potential client and empowers them
in the buying decision: you should
know what questions to ask;
The toll-free number with a voice
recorded message enables the
potential client to call without the
fear of being sold to;
Giving away a free, special or
bonus report immediately positions
you as an expert in your field. In
addition to this, you are beginning
the relationship simply by giving
something away; and
Alternatively, the potential client can
go straight to a website landing page
that has been specifically set up to
test and measure the response of this
advertisement.
You can see that this example follows the

principles of direct response marketing
which simply invites the potential client
to take the first step, and that is to
exchange their contact details for some
free and valuable information that will
be of great benefit to them.
THE VALUE OF TESTING

AND MEASURING
Testing is where you make the most
progress with your marketing materials.
Through testing you can identify where
youre doing well and where you can
still stand to do better. At first you can
experiment with writing headlines and
copy youre fairly certain will appeal to
your target niche. But over time you
can refine your marketing message to
the point where its a lead-generating
machine.
Once youre confident in your ad as a

whole you have two options: you can
let it be and start working on another
way to generate leads while this channel
brings in a steady stream. Or you can
be bold and try something completely
different. Remember that sometimes
boring ways to do something are
actually the most useful and changing
them can end up hurting your efforts.
Once youve got a few good strategies for

generating leads you also need to find a
mentor. A great mentor is going to help
you brainstorm ever better ideas and will
inspire you to keep reaching further.
When you make six figures, youre going
to want to find people who make seven.
And when you make seven, youre going
to have to look long and hard to find
even greater mentors!
Remember that once someone is in
your database you have commenced
a relationship with that person. I like
to say that the people in my database
will be there until they either buy or
die. That means I'll keep sending them
occasional bits of my hard-won wisdom
until they either opt out of my list,
sign on to train with me or one of my
trainers, or until they go to that big gym
in the sky! UFM
When you first start to test, use several
places (such as different magazines) and

only change a certain section of your
ad at a time. Start out with testing a
few different headlines and see which
one gets you the biggest response from
your target audience. Once youre pretty
confident in your headline, start moving
down the body of your ad and tweaking
areas you might not be sure about.
BRAD SHEPPARD
Brad is the co-founder of Create PT Wealth,
Australias largest business, coaching and mentoring
program for personal trainers. Brad has taught
thousands of personal trainers internationally the
methods on how to become multi six-figure personal
trainers.
Brad is the co-author of the best-selling book A
Personal Trainers Guide To Wealth Creation and
has delivered over 100 live presentations at events

including Filex, Network, PT Pro and the Create PT
Wealth Summit, to name a few.
Brad is a highly sought after business and
motivational speaker and is passionate about creating
a more professional fitness industry by volunteering
his time on the REPS council of Fitness Australia.
IO A
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UNDERSTANDING
PROFESSIONAL
BOUNDARIES
By Kate Swann and Kristina Mamrot
hen we start talking

about creating
and maintaining
professional
boundaries, we know that personal
trainers start rolling their eyes and
tuning out.
Its boring. It sounds like one of those
lectures you had to endure back at
school assemblies where you occupied
yourself with memorising the honour
board for 1978.
Lets face it, an article on why
professional boundaries are important
and how to make
them work for you
is probably going
to be a time-waster,
right? Wrong.
that illustrates how burdened and

helpless a PT can feel when they dont
understand professional boundaries.
Gina is a 35-year-old PT heres part of
her story:
I was a mess. I had started dreading
going to work and having to put on my
fake happy face. I worried about things
a lot more than I used to and I couldnt
switch off when I was home. I felt like my
energy was drained away by the end of
the day and I had absolutely nothing left
to give. In particular, I dreaded one of my
long-term twice-a-week clients, Rebecca,
a 48-year-old
professional woman
who was constantly
battling with her
weight. She had a
rotten marriage and
strained relationships
with her kids.
great because she could tell me anything she

wanted to. And then she d say something
like: Well I may not be losing weight
but its great to talk to someone who
understands.
I d be left feeling really confused. Wasnt
she seeing me to lose weight? Was I letting
her down by not focusing on her weight
loss? I felt like I was being selfish when I
didnt want to hear her story. She needed
me and it helped her to talk. I started to
seriously look at working somewhere else or
changing my career.
The key to professional

boundaries is to first
recognise that they are
essential in your work
with your clients and then
to make sure you see the
boundary clearly and
reinforce it consistently.
Heres an edited extract from our book
You see, Rebecca

used me as a kind of
sounding board. At
first I felt privileged
when she confided
some very personal
things to me: the
problems in her
marriage, a cancer
scare, her rotten childhood . . . the list
seemed endless.
She used to tell me how great it felt
talking to me and how much better she
always felt after our sessions. I knew
it wasnt because she was working
hard, reaping the benefits of exercise or
improving her strength (because she wasnt
working hard and I doubt she moved
much between our sessions). No, she felt
Understanding
professional
boundaries is
essential for anyone
working in the
helping professions,
and particularly for
PTs. Why? Because
like counsellors and
hairdressers, PTs
develop an intimate
relationship with
their clients. Its an important part of the
work, but unlike counsellors, PTs (and
hairdressers) arent given any training on
how to manage those relationships and
prevent them from becoming a burden
a burden that will ultimately lead you to
burnout and hate your job. So drag your
eyes away from those kettlebells and give
us a few moments to explain.
So lets take a look at what

was happening in this PTclient relationship.
Rebecca was clearly feeling
overwhelmed with her
problems, and was probably
struggling to cope. The PTclient relationship is set up to
inspire confidence and trust.
As a PT you work physically
close to your clients; you
touch them, use your own
body to illustrate a point and
you work out how to motivate
each client. That means you
have a working knowledge
of what makes each of your
clients tick.
And above all, you care. You
care about their aches and
pains, their frustrations and
their successes.
Now this can be heady stuff
if youre a client who is feeling
overwhelmed with life. It feels
good. It inspires trust. The
client wants to share more
and get more of the good
feeling that comes with being
heard and understood. The
problems crop up when the
PT unknowingly crosses the
professional boundary and
drifts into the clients personal
life.
Now its tough mainly

because that boundary is
invisible and your clients
probably got no idea it even
exists. After all, the most
interesting subject in their
lives is themselves, so why
wouldnt you be fascinated,
too?
So its up to you as the
professional to recognise that
boundary, stay on your side of
it and insist that your clients
stay on their side. Lets take
a look at a few ways you can
do this.
IO A
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Visualising boundaries
This is an exercise we work on with
PTs to help them erect professional
boundaries.
Picture yourself in an enormous field.
Theres just you and the field. Nice.
Now picture all your clients in the field
with you. Hmm, what stands between
you and them? Is there a fence, a wall, a
moat or ten feet of reinforced concrete?
Can you see out? Can other people see
in? Is there a gate or a pathway between
you and your clients or are you totally
isolated? Is there anyone else with you
family, friends and colleagues? Are they
standing behind you, next to you, in
front of you? Are some clients standing
with your friends or colleagues? How do
you feel safe or vulnerable?
Work out what the boundary between
you and your clients looks like. If you
dont have any barrier at all, build one
in a hurry! Respectfully show any clients
on the wrong side of the boundary to the
other side and make sure theres a clear
barrier so they cant go wandering onto
your turf again.
Some of the images we like to include:
Q
A picket fence you can see over and

through with a friendly little swing
gate that closes smoothly;
A chin-high paling fence that cant

be seen through but that you can see
over;
Q One of those old-fashioned diamondcrossed wire fences which is
completely see-through but cant be
walked through (except through the
gate);
Q A bubble other people can easily
see and hear you but nothing can
get in (bubble people tend to float
around in their bubble all the time
and sometimes give it a coloured tint
pinks always popular); and
Q A force-field (think sci-fi) that can
be instantly activated or deactivated,
which keeps the person inside and the
people outside clearly separate from
each other.
Like anything worth doing, creating and
maintaining healthy boundaries takes
time and practice.
Q
Take up tennis
With a client whos over-sharing and
crossing that boundary, get on the tennis
court, swing your racket and lob their
stuff straight back over the net. Clients
who have experienced relief from telling
you all their problems might be quite
persistent, so youll need to be prepared
for a rally. The nets your boundary and
theres no way their stuff is going to stay
on your side of the court, so make sure
you get it back to them each time. The
second you start to try to help them,
solve their problem or show more than
distant concern, theyve won the point.
You can use phrases like:
Im sorry to hear that. Now, shall we
get back to work?
Q That doesnt sound so good. But we
were talking about your tight calves.
Q Thats bad luck. But back to fitness
Id like you to really focus on your
breathing as youre working those
muscles.
Each time you lob the clients problems
back over the net, take care to refocus
the client on the here and now: the job
at hand. The client may well be a bit (or
even very) miffed but thats okay. Its
their stuff and they have to deal with it,
and if they cant, its their responsibility

to do something about it. When youre
fair, firm and consistent the tennis
matches will stop after a while.
The key to professional boundaries is to
first recognise that they are essential in
your work with your clients and then to
make sure you see the boundary clearly
and reinforce it consistently. UFM
Kate Swann and Kristine Mamrot

are authors of Do You Really
Want to Lose Weight? and The
Ultimate Guide to Training
Overweight and Obese Clients.
For more information, visit
YourWeightLossExperts.com and
PSCounselling.com.au
IMPROVE YOUR PE
WITH EVERY
SUBSCRIBE NOW AT THEBOXMAGAZINE.COM.AU
IO A
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The Untold Skill

All Fitness
Trainers Need
By Pat Mesiti
Theres no doubt in my mind you have experienced the following situation

on some level and wondered what to do. You see, as a coach or a personal
trainer you are thrust into the role of mentor either willingly or by default. Its
a responsibility which must be considered whenever you are training clients.
Often at times we are faced with strange behaviours and we end up
discovering we are dealing with people who are suffering from addictions.
Whether it be eating addictions or addictions concerned with blame or
excuses, these habitual obsessions undermine the effort put in during a gym
session. When potential clients come to the gym or fitness centre they are
looking for a physical result, but before the physical result can be realised
there are often emotional blockages which hold them back.
LOOK, I KNOW ITS CONFRONTING BUT IF YOU

ARE GOING TO DO THE BEST BY YOUR CLIENT
AND HELP THEM TO REACH THEIR GOALS, YOU
MAY NEED TO ASK THE HARD QUESTIONS.
Lets have a look at addictions and why they exist.
Most addictions are caused by people trying to medicate
something. They are essentially trying to heal something
thats broken inside so they turn to endlessly repeating habits
or continual avoidance, and in the extreme cases, drugs.
Remember, an addiction is merely someones cry for help in
the midst of their pain. It could be divorce or a breakdown; it
could be lack of self-worth, even escapism. As a fitness trainer
or coach, the first thing youve got to realise is the problem
isnt the problem. The problem isnt the addiction, either; the
addiction is a symptom of something greater.
Now heres the good news: most addictions can be beaten
through great mentoring and accountability.
By now you are probably asking yourself, Who is this guy

and how does he know so much about addictions? Well, in a
former role I was a director of a drug rehabilitation centre. If
ever there was a place to hone your coaching skills, this was it!
I discovered no matter how minor or how extreme an addiction
is, the underlying patterns and rituals were basically the same.
One of the best strategies I ever found for keeping young men
and women accountable was the buddy system. As a fitness
coach or trainer you would know this to be true as well.
Its really important to realise all addictions are based on a
ritual. What I mean by ritual is some pattern or behaviour the
addict does; for example, someone who overeats feels bad or
sad about themselves, so they decide to go to the supermarket
that is a ritual. At the supermarket they just happen to go
down the aisle where the chocolate biscuits are another
ritual. Other examples of a ritual include a person who has a
pornography addiction and keeps driving past the Adult Store
or the person who continually makes excuses for missing or
cancelling appointments. Their excuses might be they have
worked too hard and theyre tired; the goals theyve been set
are far too hard; or Im so overweight, how can I possibly
overcome this weight problem? Whatever the ritual, the key
to helping people break addictions is helping them break the
cycle of the ritual.
This will not be solved in one session. Its a process and its
largely trial and error. But as you build a relationship with
them the trust increases. Little by little they will reveal more of
the puzzle giving you greater opportunity to direct them into a
more beneficial fitness and health regime.
Remember to celebrate the wins, even the small ones. They

may get it right most of the time but when they fall, nurture
their self-esteem. Its a case of seeing them through the journey.
Remember your role as a coach or trainer is to help them
through the process and get them out the other side, but its
also important to remember to stay within your realm of
expertise. If you feel the addiction or destructive habits are
over and above what you can help them with, refer them to an
expert in that area.
Keep in mind that if someone says to you, Today is the
day I completely stopped my bad eating habits or my bad
behavioural patterns, understand its a lie. Nobody changes
overnight. Their direction can change in a moment but the
destination of victory over addictions takes time. If you can
hold them to a daily process or ritual you will do much to help
them break their cycles of addiction.
Now, just as there are negative rituals, there are also positive
rituals. You already know this to be true but if you can get
them to be accountable to things like their eating plans and
being on time, the change they are trying to achieve will begin
to happen.
TURN THE PAGE FOR MORE
IO A
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You see, most people who have an

addiction problem have lives which
are completely out of control. You
can help them see bring their lives
back into control. This can be done
through teaching them structure.
Create schedules with them. Establish
patterns and timetables with eating
plans and eating habits. Yes, this is a
challenge but it is key to a great result.
A person with an addiction basically
has no structure; they act on impulse.
Your role is to help them become
structured for eating, for time, for
accountability and for life.
LETS LOOK AT THE

CYCLE OF ADDICTION:
It all starts with temptation:
tempted to eat, tempted to miss the
gym, tempted to make an excuse.
next level is the ritual: the

2. The
behaviours which they go through
PAT MESITI
before they act out.
Pat is an
entrepreneur,
international
bestselling author,
speaker and mindset expert.
third level is the justification

3. The
stage: they justify their eating or
the excuse theyre about to use.
After all, no one acts out to feel
bad. They have to feel right about
this negative thing they are about
to do.
4. Then they act out.

happens next is actually the
5. What
worst part: they self-condemn and
feel they can never win.
feel despondent and
6. They
discouraged, and guess what? They
want to act out to feel good again!
a terrible cycle which just
7. Its
repeats over and over, and over.
As a coach or a trainer I would
strongly encourage you to discuss the
ritual with your client because if you
can break their ritual, you can break
the justification.
The temptation isnt the problem; its

the ritual and the justifying thats the
problem. By breaking the cycle between
the ritual and the justification you will
break the addiction. If you can change
the ritual, you wont get to justification
or acting out.
You can help them see the long-term
consequences of their bad behaviour.
Its what I call the, I-shall-not-kidmyself-anymore day. As the coach
its imperative you confront the
issue lovingly and caringly but also
firmly, because if they cant see the
consequences of their bad behaviour,
they certainly wont be able to see a light
at the end of the tunnel. UFM
His passion is to EQUIP and

EMPOWER individuals and
businesses to experience growth
and prosperity to their fullest
potential.
An expert in the field of motivation
and creating a millionaire mindset,
business development, executive
mentoring, international speaking,
self-development, relationships, and
accelerated mental and emotional
transformation.
For more than 35 years Pat has
worked and shared the stage with
speakers such as Robert Kiyosaki,
Jim Rohn, Donald Trump, Denis
Waitley, Dr John Demartini, Sir
Richard Branson and Mark Victor
Hansen just to name a few. For more
information, visit www.mesiti.com
1.
I N
INER
E
The PT and Client Relationship Mistakes

Costing You Thousands Every Year By Bianca Aiono
The PT industry is flooded with full-time
professionals and start-up enthusiasts alike,
and yet Australia is in the wake of an obesity
epidemic. With a seemingly inexhaustible
supply of clients, why is the average career
span of a personal trainer somewhere
between one and three years? In my
experience, from my humble beginnings as a
fitness leader in the gym trying to establish
myself, to team leader and then branching
out to build my own award-winning PT
studio, I have observed first-hand the
mistakes PTs make (including myself ). They
are mistakes that both derail the clients
fitness journey as well as your own desire to
have a stable income doing a job you love.
IO A
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1. YOU SOLD THEM A 10-PACK AND AN

EMPTY PROMISE
4. YOU BECAME OVERLY CONNECTED

OR DISCONNECTED
Selling 10- or 20-packs is a rookie mistake it puts

the emphasis of time ticking by rather than selling
the idea of the transformation that is possible if your
client sticks to their health kick long term. If a client
comes to you looking to lose 10 kilos and you say,
Sure, heres my rate for a 10-pack or a 20-pack,
youve failed straight up to realistically project
how long their goal will take. In essence, youve
overpromised and under-delivered from the get-go.
If youre looking to create a trial risk-free experience
for a potential client, offer them a short-term two- or
three-pack and then upgrade them to a larger package
that shows them how they will get off pain island
and get on pleasure island by committing to this
program. By taking this step youll create better caase
studies, have more committed clients as well as a
steadier cash flow without having to ask for the saale
again every three to four weeks.
Whilst there are always exceptions, a good rule of thumb to go

by is to become friendly with your clients, but not friends.
Weve all had those crazy-client experiences where we realise
the lines between professional and friend have been crossed
circumstances which always come with consequences. These
might just be small annoyances like taking liberties with your
cancellation policies and becoming offended when you have to
re-establish your position with the this-is-how-I-put-dinneron-my-table talk. Emancipating yourself from the friend
zone can have more explosive consequences like when I had
an overweight client doing a single white female act on me,
trying to imitate my clothes (just in a size 22) right down to
the same coloured head band, texting me at all hours and
wantingg to ggive me advice on situations in myy ppersonal life
that I had regrettablyy over-indulged. Wh
hen I pulled myself
back and tried to rregain my professionalism she sensed the
distance and n
not only stopped training with
w me, she attack
acked
me verball
lly over e-mail and text messaage and wou
ould badmouth
h me to anyone who would listen.
2. YOU MADE IT ABOUT YOU
H
However,
disconnection can happen withou
ut you being overly
connected first your clients arent stupid;
i they see you yawn,
watch your eyes wander, and can tell if youre bored or if you
continually strike up conversations with other members and
trainers during your session.
Sometimes as PTs, in our desire to prove our

indispensability to our clients, we strive to show how
much we know, or how incredibly physically talented
we are. I once made a client cry after circling all th
he
things she did wrong on her diet plan in my attem
mpt
to show her how the money she was spending with
h
me was worth it. Instead, I should have given her the
t
critique sandwich; praised her on how far she had
d
come from the previous week, what she could havee
improved on and then how proud I was.
3. YOU BECAME THEIR

FITNESS BABYSITTER
Thats okay if the client is included in these

conversations, but the secret to
maintaining a good client
relationship is to be fiercely
protective of their session time
and ensuring they feel like they
have your undivided attention
for the whole session.
Whilst its important to support your client througgh

their struggles, overpraising your client without
them truly earning their well dones can damage the
client-coach power balance. As a trainer you need to
be tough but fair and hold your clients accountablle
to their goals. Without accountability, youve justt
turned into a fitness babysitter to talk to while theeyyre
working out, and guess what is the first item on th
he
chopping block when the going gets tough and thee
results come harder and longer than they expected
d
you become a non-essential commodity.
initial numbers or not let her earn her praise we would have
missed out on that exhilarating feeling she got when she
fulfilled her goal, and I would have missed my opportunity
as being indispensable to her fitness transformation.
5. YOU MADE IT TOO HARD FOR

THEM TO EXCEL
I see it time and time again: trainers misjudging a
clients level of fitness and not truly understanding
their motivation for enlisting their help. You dont score
points for expertise by leaving your client in a puddle of
desperation at the end of every session. All youve done
is further illustrate how difficult it is to become fit and
healthy and risked injury.
7. YOU WERE TOO HARD
However, if you create a level of intensity that a client

can complete proficiently and then they can select to
strive for a high level of intensity on their own terms,
youll see their fitness sky-rocket without dreading your
sessions. Youll also see a marked improvement in their
personal responsibility to fitness and nutrition as they gain
confidence
fd
in their
h ability.
bl
6. YOU WERE TOO SOFT

My very first client would always negotiate with me; I
would say, Do 20 reps, and shed say, What about
10? Then wed settle on 15. Wow. It was exhausting.
Eventually I would just account for her negotiations and
add extra fake reps onto each initial number. If you
set a realistic task for a client to complete and they start
struggling, its in both of your best interests to keep them
on task. Dont worry about them not liking you; theyre
not paying you to be their friend, theyre paying you to get
them to the other side. If I had let her get away with her
You dont have to be a sadist in a one-hour PT session when

there are 167 other hours in the week for your client to
eat their weight in chocolate and burgers. Dont make it a
miserable experience that they dread to turn up to. If you
both have a completely mismatched experience they will
leave because it all got too hard. And you, a quality, albeit
slightly misguided trainer, misses out on a potential success
story.
8 YOU SET
8.
S THEM UP TO FAIL
This is morre a pledge of honour to your integrity as a trainer
rather than
n a how you can make money tip. Anyone can
rip weight from their body by restricting their food and
increasing their exercise but no one can force their body to
keep it off once they relax. By emphasising an aesthetic goal
like losing a certain amount of weight in a particular time
frame, youve set your client up to fail long term by focusing
on an outcoome rather than a process goal. Unfortunately,
with womeen in particular, weight represents more than just
a number oon the scale, it has a whole bunch of negative
connotations: gross, fat, disgusting, stupid, lazy the list
goes on. It impacts on how they view their worthiness as a
person. Instead of letting them obsess over how fast their
losing weight, create performance-orientated
body is or isnt
i
goals, like how
h much they can lift, how fast they can
complete a circuit or how consistently they prepare their
meals. By ffocusing on the process the results will come,
the negativity and dejection created by
and youll minimise
m
impatience and a perceived lack of results on the scale. Long
term, this will
w promote a longer-term, more satisfied client.
UFM
Bianca Aiono
Bianca Aiono is a woman on a mission to dow
wn the diet industrys pseudo science propaganda
and show the world how to get permanent fig
gure-shaping success without gimmicks, hardcore
dieting or spending hours in the gym. At only 32 years of age she has already built a highly
successful fitness studio, been crowned a boody-sculpting champion and been short-listed by
Biggest Loser America.
Bianca has researched the hormonal relationship between dieters and why they relapse and
looked to our hunter-gatherer ancestor s for a solution to the weight loss roller coaster. She
now takes her message of mind-bodyy weight loss to a global audience with her online
figure transformation program.
IO A
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CONTINUING EDUCATION CREDITS
CEC
QUIZ
CEC QUIZ 18-2014
RECOGNISED
CEC
PROGRAM
Name: ______________________________________
Member Number: _____________________________
Email Contact: ________________________________
Phone Contact: _______________________________
1. The most widely abused ergogenic aid
in society is:
A)
B)
C)
D)
Bicarbonate soda
Salts
Creatine
Caffeine
THE UNTOLD SKILL ALL

FITNESS TRAINERS NEED
2. Most addictions can be beaten by:
A)
B)
C)
D)
Building relationships
Achievements
Great mentoring and accountability
Creating new temptations to replace
the old ones
UNDERSTANDING
PROFESSIONAL
BOUNDARIES
3. Visualising boundaries is a
great way to:
A) Create oversharing
B) Suggest taking up tennis with your
client
C) Reinforce client behaviour
D) Set clear barriers so they cant
wander on your turf
HEART RATE ZONE

TRAINING
5. What zone burns the highest

percentage of calories from fat?
A)
B)
C)
D)
Healthy heart zone

Fitness zone
Aerobic zone
Anaerobic zone
STRONGER THAN
YESTERDAY
SECRETS OF PEAK
NUTRITION
6. True or false:
9. Alkaline foods leave concentrations of:
Strength training can benefit those with

blood pressure issues by strengthening
the heart.
A)
B)
C)
D)
8 NUTRITION LESSONS FOR

GAINING MUSCLE
7. When weight training, you should aim
to get what percentage of intake from
carbohydrates?
A)
B)
C)
D)
50-60%
60-70%
70-80%
80-90%
8. The protein you consume is broken

down into individual:
A)
B)
C)
D)
Glycogen stores
Fats
Amino acids
Calories
4. High intensity training is a

brilliant way to:
A)
B)
C)
D)
Crank up your metabolism

Increase fitness
Burn fat
All of the above
Magnesium, calcium and potassium

Chloride
Phosphorus
Sulphur
10. Our ideal pH is:

A)
B)
C)
D)
7.3-7.45
7.2
7.5
7
Note: Only Ultra FITNESS CEC

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POST COMPLETED FORM TO:
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Quiz prepared by Sharon Neish - personal trainer and first
response paramedic. For more information, visit
www.sharonneish.com.au or www.fitness2firstaid.com.au >
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