Ultra Fitness Mag 2014-02-03

THE FITNESS PROFESSIONALS CAREERS GUIDE
Meet the
queen of
multi-careers
LAURYN
EAGLE
P.28
PT OF
THE YEAR
COMPETITION
your chance to
WIN $50,000!
SIX-PACK
SUCCESS!
Get your 2014 ABS PLAN here P76
TONY
ABBOTTS
mental health
therapyP89
HOW FIT
ARE YOU?
Find out now!
P62
Surf your way to
LOSE YOUR
LOVE
HANDLES P86
with these
delicious recipes
Make
Fitness
Your
Future
P68
FEBRUARY/MARCH 2014
AU $8.95
NZ $9.95
ultratnessmag.com.au
COVER STORIES
60 YOUR GUIDE TO SURFING
SUCCESS
Editor Michael says: Surfng is a HUGE
passion of mine, so I really enjoyed reading
about the benefts of resistance training
theres even a workout to try!

116 6 KEY ELEMENTS TO
DIFFERENTIATE YOUR BUSINESS
General Manager Lindy says: Separating your
business from the millions of others is vital
for success. Tis article has some great tips to
achieve just that a must-read!
119 BECOME THE BEST
Advertising Executive and PT Jane says: If
your clients think youre the best trainer in
the world you really are! Tis article tells
you how to go from good to great!
inside
76
86
60
89
28
62
TRAIN
31 SIX ESSENTIAL MOVES THE
SQUAT
Are you ready to deepen your knowledge of
human movement? Learn to squat like never
before!
76 ABS PLAN 14
Take on 2014 with your best six-pack yet!
89 TONY ABBOTTS MENTAL
HEALTH THERAPY
Te PM spills the beans on keeping ft and
healthy while running the country.
92 GOAL SETTING + INJURY
MANAGEMENT = SPORTING
SUCCESS
Kerri Pottharst lets you in on the secret to
success!
EAT
52 SIMPLY SUPERFOODS
Discover how to diferentiate superfoods from
all of that chemical-laden, devitalised produce.
54 BLASTING FAT WITH
PHYTOCHEMICALS
In need of a health boost? Tese delicious
recipes will have your body feeling and looking
great in no time!
86 SLIM PICKINGS
Love your meals and lose your love handles at
the same time!
CARDIO
47 FOUR MINUTES TO FIT
Tere are 1,440 minutes in a day; this muscle-
building and calorie-killing workout will take up
0.003% of them! No more excuses!
62 HOW FIT ARE YOU?
Weve got the perfect challenge to fnd out!
Conquering these fve tests will ensure you really
are fghting ft.
98 YOUR GUIDE TO A HALF-
MARATHON
Stop toying with the idea and have a go! Weve
got the perfect plan to get you to where you need
to be!
INSPIRE
16 FITNESS PROFESSIONAL
PROFESSIONAL?
Struggling to succeed in the ftness industry?
Shannan Ponton gives you the lowdown on
building a cracking career!
28 SOARING HIGH
Discover Lauryn Eagles secrets to multi-career
success!
44 FOR THE LOVE OF SURFING
How much do you love surfng? For Adrian
Buchan, its his life.
101 DO YOU WANNA GET HIGH?
Roger Hanney takes you on a journey of 50
marathons in seven weeks through breathtaking
New Zealand mountain ranges.
PLUS
+

8 OUTBOX
10 INBOX
12 MEET THE TEAM
14 ASK SHANNAN
20 ANATOMY 101
22 WISE WORDS
26 2 OF US
106 FITLOSOPHER
108 WHATS HOT
130 WHY I CYCLE
PROFESSIONAL
114 TO CHARGE OR NOT
TO CHARGE
116 6 KEY ELEMENTS
TO DIFFERENTIATE
YOUR BUSINESS
119 BECOME THE BEST
122 PT OF THE YEAR
124 BEYOND FITNESS
126 CLASS OF 2013
128 CEC QUIZ
Write To Us
& Win!>P10
BONUS!
CAREERS
GUIDE P66
Weve got eight pages of
professional profles to
guide you to ultimate
success!
BONUS!
MY RUNNING GUIDE P98
Make 2014 your year of running; get started on the perfect half-marathon plan, be inspired by
Malcolm Law, and discover the products that will help you take your running to the next level!
need to tell you a little story. Its
a good one and it is about you,
me and this magazine. Ultra
FITNESS Mag started in 1985!
I started working there in 2000. At that
stage we produced a great magazine with
the ownership being in the UK. I did a
great job (yes, I am proud of it!); I used my
sales skills and my commitment to ftness
to bring a core team of advertisers together
who trusted me enough to spend and grow
with the magazine. Our readership grew and
our editor back then got us involved with
Fitness Australia and we became one of the
few mags to ofer CEC points to PTs.
Fast forward a few years and I bought the
title in 2007. Since then a few changes have
brought us to where we are today. In no
real order, I will highlight a few: I created
FITmedia. I got on board the best people I
could and we started on the road to where
we stand today. Right now FITmedia has a
partner called Muscle Up Media. Together
we have become a very powerful team that
produces niche magazines and kicks butt in
ftness content around the world! In 2009
I got thrown a chance to license Oxygen
Magazine. I knew little about the magazine
or the culture that would grow through it,
but under Lindy Olsens careful nurturing
we built a mag that today goes from
strength to strength. Last week our Oxygen
Facebook page received 6250 new likes!
Te magazine has grown even though the
licensor in Canada went bankrupt! We
just kept producing the right content,
developing the right culture and enjoying
the ride. We then licensed Clean Eating
from the same Canadian company (RKP
before they closed up shop); today Clean
Eating is our fastest-growing title.
Fast forward again to the present and
we have three new titles! One is the mens
version of Oxygen, called Mens Muscle
and Health. Our team in Queensland built
this from scratch almost without telling
me! Dallas Olsen created the images,
and his wife Lindy and assistant Lauren
created a mag to take over Muscle Mag.
(Muscle Mag USA went belly up six
months ago). We have just released the frst
issue of MMH and it is amazing. We also
recently bought a B2B ftness mag called
AusFITpro which we will relaunch this
year, plus we signed a licence agreement
to distribute a magazine called Te BOX
which is all about CrossFit and the people
within that culture. Tat title is growing in
the USA like crazy!
We are ftness publishers! We do
FITNESS 24/7 and we are proud of it! Our
team are professional journalists, marketers
and salespeople. We all love the industry,
the culture and even the deadlines! Te
business is growing at nearly 30% each year,
and in media and publishing that makes
us a standout! It all started with this great
magazine! It grew with your support and the
eforts of a great team.
Tis is a story that I will tell to anyone
who will listen as it shows how our
commitment to getting the message right
has resulted in our printing over 600,000
magazines a year yes, I am proud of this
- very proud!
Tanks for buying this issue. We plan
to print many more and keep up the
commitment to Australias best ftness
brands and content. Will we ever go
digital? We do not know. What we do
know is that we will continue to provide
inspiration and the best advice no matter
how we get it into your hands. Oh, and
talking about that: I have 100 copies of
Mens Muscle and Health and Te BOX to
give away before 28 Feb 2014. All you have
to do is email the name of all three new
mags to us at admin@ftmedia.com.au
Enjoy this issue. Read it, sweat on it, tear
it out, fax it, download it, do whatever you
need to do to get the most out of it and
this great summer.
In long lasting ftness and success, your
buddy ,
Michael Henry
Editor- In-Chief
I
Going for it!
outbox
8 FEBRUARY/ MARCH 2 01 4 | ul t rafi t nessmag. com. au
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We plan to
print many
more and
keep up the
commitment to
Australias
best fitness
brands and
content.
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Its great getting so many letters from our
readers. And were now rewarding you for
your ideas and comments . If you send us your
feedback, each issue well choose our favourite letter,
and the winner will receive a Pulse QT Strapless
HRM Pedometer.
Its motivation on your wrist
measures everything
Tis strapless Pulse QT Strapless HRM Pedometer measures ECG
accurate heart rate, steps, speed, distance, calorie, fat calculation
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www.aussietsport.com.au
Letter of the month
Dear Mr Henry,
I purchased my frst copy of Ultra Fitness (Apr/
May) with Shannan on the front a few months
ago. Tis was with the intention of assisting me in
running the City 2 Surf.For many readers, they
probably see the run as easy but for someone like
myself who at 42 has never done any exercise, it was
going to be a real challenge.
Why start running at 42?Our lives have been
sadly touched by autism. My older son Jeremy
was diagnosed at the age of three. Now at seven
he attends a special-needs school and is also
intellectually delayed. So I thought about setting
myself a challenge and raising money for an autism
related charity, Giant Steps.
Te silver lining in this story is not that I lost 20
kg, or that I ran it in some insane time but it is the
money I raised for the charity. Tis year I was the
third highest fundraiser in the entire feld of 69,000
people with $34,000! UltraFITNESS supported
me through advice about eating, training and even
getting the appropriate clothing and footwear. I
never had a trainer but used the magazine for helpful
tips.
I would say to others: when causes touch your
heart, set a challenge and push yourself.Tere is no
bigger motivation to do your best than when you are
supporting a cause you truly believe in.
I am aiming for the Blackmores half marathon in
September, onto bigger and better things!
My best - Aileen
Hi Aileen,
Prior to my career in publishing I worked at the
House With No Steps for adults with intellectual
disability for about eight years. While it was a
challenging job, with it came immeasurable joy! Te
fact was, while most of the people my age were trying to
get out of it! every weekend, I was working with people
who were trying to get into it. As you would know, a
person with a disability is just that a person with
a disability. Your son is so special and I am sure has so
many amazing qualities that you and I hope the rest of
the world will see.
Keep that love in your heart, and goodness (and
amazing results) will follow you and Jeremy wherever
this journey takes you. I am so pleased you wrote in.
Your eforts paid of and if our magazine was a part in
your amazing story, I am then so proud of what we do
here! When I see my little boy tonight he will get a special
hug. Tis is a touching story. Tanks, Aileen.
Dear Ultra Fitness,
I started exercising after an allergic
reaction overseas left me temporarily
in a wheelchair. All I thought about as
I travelled back to Australia was how
I was going to start running and do
exercise so that when something like
that happened, I would be more able
to take care of myself.
Almost immediately after arriving
I saw an article about the Tough
Mudder, and I promptly decided that
I was going to do that, as a symbol
that I could complete anything.
I used a variety of the exercises
(especially plyometrics and the
exercises designed for obstacle races)
that youve had in your magazine in
my training, and I know that they
made a big diference to me being able
to complete this challenge.
Tank you once again, Ultra Fitness!
- Samantha
Wow to you, you tough lady! How
fantastic that you should beat an illness
and complete this great event! Tanks for
reading and I hope you continue to take
on life with all you have. :)!
Connect
with us
Ultra
Fitness
Magazine
I love to move it because it helps maintain
vitality and self-worth! - Jake
I love to move it because I like the result
afterwards and it is my passion as well - Stella
I love to move it because its free, and the
mental and physical benefts are priceless!
- Matt
W
rite
to us
& win
inbox
inbox
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PUBLISHER
Michael Henry
FITmedia
michael@ftmedia.com.au
EDITOR
Michael Henry
editor@ultraftnessmag.com.au
ASSISTANT EDITOR/ENQUIRIES
Olivia Amourgis
editorial@ultraftnessmag.com.au
ANATOMY & PHYSIOLOGY CONSULTANT
Donal Carr
www.placeofchi.com
CREATIVE DIRECTOR
Andy Quilty
ADVERTISING EXECUTIVE
Mathew Hambrook
0414 157 307
Direct (07) 5503 0202
adsales@ftmedia.com.au
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Ultra FITNESS mag is distributed by Network Services
Nothing in this magazine can be reproduced without the permission
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only. It is not a substitute for professional or medical advice. All liability
arising directly or indirectly from the use of, or for any omissions in the
information given is expressly disclaimed. Te opinions expressed by the
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price is recommended price only.
Ultra FITNESS mag 2013
Published by Australian Workout Publications Inc
PO Box 880 Newport Beach NSW 2106.
ABN 84 002 908 447. All rights reserved.
Getting to Know Our Experts
AVERAGE CIRCULATION NUMBER OF 33300
12 DECEMBER/ J ANUARY 2 01 3 / 1 4 | ul t rafi t nessmag. com. au
Michael Hennessy is a Level 3 ftness professional,
small business owner and ftness entrepreneur.
Hes been involved in several successful start-ups in
the ftness industry and currently runs OUTFIT
Health + Fitness. Michaels passion for exercise
has seen him acquire an Exercise Science degree,
Dip. Ed.; Certifcate III and IV in ftness;
and Athletics Australia coaching certifcations.
Contact Michael via www.outfthealth.com.au or
on 0412 316 916.
How do you stay in shape?
I run fve times per week, usually 8-35km per
day. I also do strength training twice a week to
support my running. On top of that, I try to
surf, swim or rock climb for cross-training once
or twice each week.
What are you most passionate about?
Running, of course - I love reading about new
research and exploring new training programs.
Running transforms people in so many ways,
not just developing physical ftness. Im also
really interested in the positive impact of
exercise on treating depression, Alzheimers and
other mental health issues and sleep disorders.
Health and ftness-wise, what is the most
important lesson you have learnt over your
career?
Consistency is key with your training; theres
no quick fx, fads, wonder diets or short
cuts. Tey only lead to problems down the
track.Well planned, progressive training with
structured variation is the best way to achieve
your goals.Im also continually searching
for new information and open to new
developments. Were learning so much about
human physiology from science and sport - its
an exciting generation.
Whats your idea of the perfect Sunday?
It would have to start with a run (of course!),
either an early run into the city and around
the harbour, or a trail run through the Blue
Mountains. Ten I would go for a swim in the
ocean, usually at Maroubra beach, followed by
a recovery brekkie or brunch. Id probably then
spend time in the garden now that I have my
own thriving veggie patch. I love getting out
in the sunshine and growing my own! Id top
it all of with a BBQ in the backyard or a nice
dinner out with friends.
Nutritionist Cyndi OMeara uses her knowledge
and experience to better educate consumers on
the prominent health issues within society today.
Te author of the bestselling book Changing
Habits, Changing Lives encourages others to build
healthier habits through a better understanding
of health and nutrition. OMeara often raises the
confronting issues of cancer, drugs and diseases,
and emphasises the importance of understanding
food labels, the efect of medication and avoiding
diets. Te passionate and down-to-earth speaker
has completed a Bachelor of Science, majoring in
nutrition, and postgraduate studies in areas such
as human anatomy and physiology. She empowers
her audience to overcome their health issues
through simple changes to their lifestyle, enabling
them to live healthier and happier lives.
How do you stay in shape?
I run, walk and swim as much as I can on
Mooloolaba beach when Im home. I also love to
snow ski and water ski as well as ride my horse,
Lucky. When Im travelling I carry a lot of my
books and products with me and therefore need
to lift heavy boxes many times a day (thats my
weight training). I also love yoga and eat an
extremely clean and healthy diet.
What are you most passionate about?
My greatest passion is my family, especially my
children. It is because of them and all our health
that I am constantly seeking new information
about food and nutrition. As a family we are all
lean, ft and healthy but it seems the more I learn
about foods and health and pass it onto them,
the healthier they get. Modern food is changing
at an exponential rate; I need to keep up with
this information in order to make good healthy
choices. My three adult children and I have
never had any prescribed or over-the-counter
medication; we are active, eat a diet mainly from
local sources and as chemical-free as we can. Once
Ive tried and tested ideas and foods then I pass
it onto the public in the way of blogs, books,
protocols and social media.
Whats your idea of the perfect Sunday?
I have so many perfect Sundays; skiing,
swimming, running, horse riding, gardening,
hiking, cooking, reading and eating beautiful,
healthy foods. What makes it so perfect is doing
it in my home of Mooloolaba with my family. I
travel a lot with work, so being home with family
is perfection.
CYNDI
OMEARA
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Standing on the plateau that is Isurava is one of the
proudest and most awe-inspiring moments of my life.
Four giant memorial stones stand agelessly: Courage, Endurance,
Sacrifce and Mateship; the essence of what it takes to be an
Aussie.
I walked Te Bloody Track in September 2009; physical
preparation and exertion paled in signifcance compared to the
emotional impact that overwhelmed everyone in our group.
Walking Kokoda is arduous and intense, be ready for 5am starts
and up to nine hours walking (climbing, clambering and sliding).
But it is worth every ache, blister and chafe.
Ive never encountered terrain like it in Australia, so it is hard
to train sports-specifc. You need to train your body to go straight
up and straight back down; therefore, I think
long hikes on a slight incline will leave
you underdone. Find the biggest, steepest
hill, set of stairs or sand dune and start
walking straight up and back down again
the steeper, the better.
Begin with 30 minutes 3-4 times per
week. Each week add 10 minutes for
six weeks, so by the sixth week you
will be walking for 90 minutes
each session. Wear the pack,
boots and socks that you plan
to take to PNG. Gradually
add about 1-2 kilograms
per week to your pack until
you are carrying 8-10kg. In
the gym, weighted step-
ups, squats and lunges will
strengthen your legs and
core.
Train hard, prepare
yourself physically and mentally,
and enjoy the trek, mate. You
are defnitely NOT too old. Its
something I would recommend
to every Aussie. Please let us know
how you go. UFM
Trent - summer has started! I hope you havent left your
run for guns too late! It sounds to me like you might
be overdoing it - four times a week is a little harsh. To maximise
muscle growth you need to stimulate the muscle (training) and
then allow it to repair (recovery) so it will over-compensate (grow).
I suggest only training intensely twice per week. Remember, arms
are copping it in most upper body movements: bench press, chins,
push-ups etc.
Te triceps are two thirds of the size and volume of your arms,
so you should concentrate on them to up the mass. Biceps
respond best with extended time under tension, so perform
each rep slowly with full range of motion and, most importantly,
a pause and squeeze (isometric contraction) at the top of the
movement for at least two seconds. Training is all about intensity;
get in, go hard and get out! To save time and keep the intensity up,
super-set opposing muscle groups.
Try this:
1. Weighted triceps dips - 4 sets, 8 reps;
2. Super set (S/S) dumbbell curl with twist (thumbs out at top) -
4 sets, 16 reps (8 each arm);
3. Rest for one minute.
4. Standing rope triceps extension (behind head) 4 sets, 12
reps (3 second isometric squeeze at top);
5. S/S incline (30 degrees) dumbbell curl (performed together)
4 sets, 12 reps (3 second isometric squeeze at top);
6. Rest for 30 seconds.
7. a) Standing E-Z bar curl 3 sets, 15 reps (3 seconds up and
down);
b) S/S Lying E-Z bar extension to forehead 3 sets, 15 reps
(3 seconds up and down).
c) No rest.
Shannan, I really want to get bigger guns (arms).
Im working them four times a week for 30 minutes
each session and have really focused on making a change, but
nothings happening. Im losing motivation. Please help. - Trent
Want training tips from Australias most
successful PT? Send your questions to
editorial@ultratnessmag.com.au.
ASK
SHANNAN
If you could only do one
exercise what would it be?
Boxing without question. Boxing
trains endurance, speed, balance, co-
ordination, power and self-belief!
Tweet
Shannan!
Shannan, I am 45 years old and a bit of a war nut.
Im keen to go to Papua New Guinea and do the
Kokoda Trail. Im not sure if Im up to it, though, and want
to know how to train for something so arduous. Am I too old?
What is the best training for something like that? I hope you
can answer this to get me on my way. - Anonymous
wenty-two years ago
when I frst started in
the ftness industry there
was no such thing as personal
training. You had two choices: the gym foor
or aerobics instruction. I had to work fulltime
as a builder and then in the gym in the evenings
to make enough money. You could earn $12.50
per hour on the gym foor or $35-$50 each
class. It was a no brainer - I had to teach classes.
Tere was one problem, though actually, many
problems! I couldnt hear the beat in the music,
was totally uncoordinated and defnitely straight!
I am talking early 90s here! So, of course, I did
what Ive always done; I decided to prove to
myself and all the knockers that I could do it. I
will be an instructor! It took me three months of
practice to get the music thing and simply click
my fngers on the beat, then many more months
of training to get my arms, legs and body going
in the correct direction well, almost. It not only
took dogged determination and patience, it also
took thick skin as I was often the brunt of jokes
and ridicules. I was determined to be a ftness
professional and carve out a career doing what
I loved.
Making a reasonable living was tough pre-PT.
I used to teach 20-30 classes per week to make
enough to pay the bills, but those hard yards
developed a great work ethic, strong constitution
and good character.
I had an insatiable thirst for experience and
knowledge and enrolled in every course I could:
strength and conditioning, aerobics, boxing,
T
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D
a
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O
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Fitness
Professional
Professional?
Take a breath everyone; its time for the
way back when story
BY SHANNAN PONTON
ul t rafi t nessmag. com. au | FEBRUARY/ MARCH 2 01 4 17
Making a reasonable living was
tough pre-PT. I used to teach
20-30 classes per week to make
enough to pay the bills, but those
hard yards developed a great
work ethic, strong constitution
and good character.
and deliver the best session I can, regardless of how Im feeling. To be
a true professional, I see myself as a role model and must live up to
those expectations, no excuses.
Next, be inspired. I am now inspired by my clients and contestants.
Im past performing personal bests in most competition, but training
clients and contestants on TBL now gives me that same rush; that
natural high we all crave. Te morbidly obese contestants I train on
TBL exercise for 3-4 hours each day, every day for 12 weeks. Tey hit
personal bests virtually every session. Watching them triumph and
achieve the unachievable inspires me, boosts my energy and recharges
my soul. Its the other energy equation: ENERGY OUT- the energy
and emotional investment you put into your clients, and ENERGY
IN - seeing the success, achievements and happiness of your clients
that gives energy abundantly back to you!
Last - but defnitely not least - stay on top of your game. Tere
isnt an instructor in Australia who wouldnt do things diferently or
better than me. Its seems too easy to sit back at home watching the
TV and bag whats going on: poor technique, too much yelling, too
much cryingblah, blah, blah. One problem for the knockers: Im
there and Im determined to stay there. I must continue to evolve
as a trainer, continue to learn, push myself out of my comfort zone
and set new personal challenges. If I dont I will be old news and
get left behind. I still study at PT Academy as the ftness industry
is continually evolving and reinventing itself. Kettlebells and 1950s
Eastern Bloc weight training methods are the latest new again -
while efective movement training (EFT) is at the cutting edge of
science.
At age 39 I decided to have my debut as a professional boxer. Not
much to gain but everything to lose - my opponents entire home
crowd wanted to see the BL trainer get knocked out. With so much
on the line, Id trained the hardest of my life. Fortunately I won, and
was rewarded with the feeling that Ive still got it.
Te ftness industry can be a wonderful, rewarding place to
work; Ive spent my life there. You never know where it will
take you, but you must be ready when that opportunity comes
knocking. It may only be once in your life, so be patient and jump
at the chances you get. Learn all the skills you need, regardless of
how daunting or confronting they might be. Master the science
behind exercise prescription because one day you will need it. Your
qualifcation should be way more than a piece of paper. But most
importantly, be a professional ftness professional; Ive taken the
liberty to highlight in this article what I think it takes to be a
true ftness professional.
spin, Body Attack and Body Pump. I studied nutrition, sports training
and psychology, as well as strapping and massage. I worked in reception,
maintenance, group ftness and on the gym foor. I worked as a strength
and conditioning coach for the North Sydney Bears (God rest their souls),
as a sports trainer and strapper, and in injury rehabilitation liaising with
doctors and physios.
I became a successful instructor, instructor trainer and conquered
every class style on ofer. It had taken years of practice, commitment and
unwavering determination. I wanted to be a ftness professional, not
just a personal trainer. Tere was nothing in the ftness industry that I
couldnt do.
It seems an attractive prospect to thousands of people each year;
hanging around the gym, rubbing shoulders with the beautiful
people and getting paid a six-fgure income - hence the mortality
rate in the industry for young trainers. Being a trainer is so much
more than counting reps and loading weights.
Training institutes are chock-a-block full of hopefuls ready to bust
onto the scene to make a diference, give the industry a much needed
shake up, charge $100 per hour in week one, and then sit back and
let the money roll in. Not going to happen.
Lets get a few things straight: Te way you handle yourself will
determine the success, longevity and professionalism of your career.
Firstly, your training and choice of provider is so much more
than just a piece of paper. In a desperate bid to get to the top, too
many graduates miss out on the science, philosophy and theory that
constitute being a trainer. Anatomy, physiology and physics must
be fully understood if you are to program efectively, yet for a lot of
students its seen as inconsequential and invalid when youre in the
real world. It is essential knowledge for a ftness professional. You
need to understand the system, the science behind it and equip
yourself with the tools needed to be a professional.
Secondly, its going to take time to learn all the skills you need to
be professional. Im asked almost daily by rookies: Whats the best
advice you can give me to get started in my career?. Te answer
is always the same: learn group ftness. In every class you have a
closed market ready to be captured by YOU. Tey are in your class
for a reason; they like your style, nature, knowledge or your look.
Tat is the perfect place to fll your books as a PT. Unfortunately,
on giving this advice Im faced with the same turned-down lip
and look of despair that Ive come to expect, implying isnt there
a quicker or easier way?. It will take time, but it will separate you
from every other number that walks onto the gym foor. Sorry if it
sounds harsh, but its a reality. As a trainer, what is going to make you
stand out from every other trainer? You are going to be competing
against experienced professionals. Teaching classes improves your
marketability, employability and fexibility. Im asked regularly to
teach guest classes on and of TV. It wouldnt be a good look having
to tell the producers of Te Biggest Loser (TBL): Sorry, I dont
know how to do that. Your ability to efectively generate income is
enhanced by group ftness. I always see my classes as getting paid to
train. Learn to teach group exercise.
Tirdly, fnd your motivation. My greatest source of motivation is
an absolute passion for a ft, challenging, healthy and rewarding life.
Motivation must be intrinsic if its going to last. Its the fre that burns
deep inside your belly. It cant be faked or trained - it must be real. Its
that accountability and desire to stay true to my beliefs that allows me
to get up when its cold and wet with a tired, stif body and go out
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OBLIQUES & SERRATUS
SERRATUS ANTERI OR
EXTERNAL OBLI QUE
The percentage of people
w
ho are m
ore likely to becom
e obese
if a friend is already packing according to
a N
ew
England J
ournal of M
edicine study. That
num
ber rises even further - to a w
hopping 71%
- if
the buddy youre hanging out w
ith is a very close friend.
W
ere not advising you to stop being som
eones friend
because they arent t, but m
aybe you can take their
health level as a cue to help them
out in attaining the
U
ltraFitness lifestyle youre already living. H
ell be
on the road to a healthier life and youll have a
training partner
instead of a friend to eat
D
oritos w
ith.
anatomy
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wise words
Professional triathlete and elite obstacle racer Matt
Murphy has been competing for more than 15 years.
Matts passion for triathlons has grown from a 13-year-
old boys hobby into several world championships and
numerous competition stints in the US and Europe.
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n 2003, Matt represented Australia in the U19
world triathlon championships; two years later
he was named the Australian U23 champion;
and in 2005-6 he represented Australia in the
U23 world championships.
At 21, Matt suf ered some injuries that forced him
to stop racing. It was during this break from triathlons,
though, that he stumbled across his love of obstacle racing.
As a personal trainer, Matt was initially attracted to
obstacle races as a goal for his clients. After competing in
one himself, he was hooked. It was something new and
exciting; something dif erent to pounding the pavement
for another 10 or 20km.
T e Tough Bloke Challenge was my f rst ever obstacle
course race in 2008, Matt said, And from there I have
fallen more and more in love with it.
Matts passion for obstacle racing has fuelled his success,
earning the title of undefeated in the 2013 Spartan Race
series, and having won numerous other titles, including the
2011 Australian Warrior Dash, Valley Stampede, and the
2012 Raw Challenge and Tough Mudder Melbourne.
I think I am truly blessed to be able to move the way
I want and push my body very hard to see how fast I can
really go, Matt said. I love to work hard but I love to
work smart. T at is the trick; everyone can bash their head
against a wall but its how fast you can recover that is the
real trick, so you can do it all again tomorrow.
Matt is a true believer in listening to his body. T rough
his experience, less can often be more, especially when it
comes to saving the good stuf in the tank for race day.
By training smart, Matt understands what his body needs
and makes sure he rewards it with exactly that to ensure he
can get as much as possible out of his training and day-to-
day life.
Love your body and respect it, Matt said. You only
get one, so make sure you treat it that way and you will be
rewarded with a great life.
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MY DAY ON A PLATE>
5am: Cofee, bacon and eggs with nuts
and avocado.
10am: Cofee protein shake.
12pm: Chicken, sweet potato, various vegetables
and nuts.
3pm: Cofee and whatever is in the fridge
from last nights dinner.
7pm: Loads of vegetables, nuts,
avocado, eggs and some form of
lean meat or fsh.
shannan says
must say,
as a ftness
professional,
youve got to love
Christmas! Its a match made
in heaven and almost certainly guarantees
a prosperous New Year ahead. Despite
peoples best laid plans, Christmas cheer
just seems to spread over a month rather
than a couple of days and that taboo:
delicious, decadent, calorie-laden food is
irresistible when placed in front of you.
Yep, one things for sure, Christmas is great
for business! With the New Year started,
its time to honour those resolutions
made at midnight after a few too many
schooners or chardonnays. For the
trainers, its time to step up and generate
some speedy, noticeable results; for all
the clients and average Joes, its time to
sacrifce and commit to achieving what it
is you want!
I am by no means a body Nazi and pass
no judgment on overweight or unhealthy
people. Im of the belief that its your life,
your body. If you are genuinely happy
within yourself, then more power to you.
Te thing I cant cop is people who are
unhappy, uncomfortable or wanting change
yet dont do anything about it. Im just
lacking motivation, Ive got a crook knee,
Im so stressed right now blah, blah, blah.
Te only thing these people are lacking is
the courage and determination to get their
backsides of the couch and get moving. If
there is someone in your life that is like this,
see if you can be the one to get them moving.
Ofer to walk with them gently, of course.
You dont want to scare them of! You could
be the catalyst in turning their life around; its
a wonderful feeling. If you get a buzz from
it, why not take it one step further? Become
a ftness professional. In my experience, the
best trainers are passionate punters that have
walked the walk.
Tis issue is packed with everything you
need to know about a career in the ftness
industry. Check out my article on how
to get to the top as a trainer. As summer
cranks up the heat, theres no better way
to get out of the heat than my favourite
escape: a cheeky surf on the Northern
Beaches. Dont go in under gunned; we
cover the specifcs of surf ftness.
So grab a mate, drag them of the
lounge, push them out of their comfort
zone, motivate, empower and listen to
them. If at the end theyre still your friend
and thank you for what youve done, a
career in the ftness industry could be your
calling. After 22 years Im still living that
dream and this is the careers edition of the
ftness professionals mag, UltraFITNESS,
so lets get started!
Shannan Ponton
Editor-At-Large
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The Time is Now
This issue is packed with
everything you need to know about
a career in the fitness industry.
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before
two of us
Of
Us
after
TRAINER
LUKE ISTOMIN
I frst met Lauren via a referral from another client of
mine. As always, I sit down with my new clients for an
initial consultation and do a lifestyle, postural and health
assessment to determine what needs to be accomplished
within the training sessions. As I did this, it became
clear that Lauren needed to make some radical changes
to her diet. It was high in saturated fats, processed
carbohydrates and refned sugars. Her health, skin and
gut function was in poor condition. With some clients,
youre not too sure if they will actually take on board the
information you give, but I could see the look in Laurens
eyes during our consultation. She told me that she would
do whatever it took to get her health back on track. And
that evening she went shopping and completely changed
her diet immediately. I was instantly impressed by her
desire to become a success!
I have been so proud and happy for Lauren from her
frst session all those months ago to the one she just
completed only a few hours ago! She never, ever gives up,
makes excuses or settles for complacency. And I certainly
know how to push my clients to their physical and
mental edge! From starting with a measly 4kg dumbbell
incline press to now being able to do 15kg for reps,
Im certainly going to sing her praises. Lauren is such
an inspiration; she has inspired so many other women
(especially mothers) in my studio to not be afraid of
exerting themselves beyond their comfort zone.
With Lauren having now achieved her dream weight,
we are now reassessing her for some new goals. Lauren is
now running with my junior trainer and smashing out
12km runs a few times each week. I have a feeling that
there may be a half-marathon on her schedule in the not
too distant future!.
CLIENT
LAUREN GUTTMAN
Age: 34
Height: 160cm
Start Weight: 81kg
Current Weight: 59kg
A few months after having my second son I was tipping the scales
at 81kg. I was the heaviest I had ever been and was feeling really
horrible about myself. My diet had always consisted of highly
processed, sugary food. I didnt even realise how big I had gotten
until I realised I had gained 5kg since having my baby due to such
a bad diet and absolutely no exercise. I decided it was time to start
moving, so I started to go for walks around the park with my baby
and I realised that this really wasnt enough. I looked into trainers
and gyms and was recommended Luke and the F45 team by my
brother and a few of my mums friends. Tey all go there as his gym
even caters for us mums with a mummy class after school drop-of.
I showed up for my frst class and was hooked from then on.
After my initial consultation with Luke, he educated me on the
foods I was eating and the health implications they all had on my
body and lifestyle. I learnt so much from his vast array of knowledge!
I cut out all processed sugar, limited high-GI carbs and grains,
increased leafy greens and protein, and began training with Luke fve
times a week doing HIIT. Te weight started to come of straight
away and I started to get ft. Within six months I had lost almost
18kg and I felt fantastic; I was addicted. One day during a training
session, my inner klutz came out and I fell and broke my wrist! My
frst thought when they told me my wrist was broken was how am I
going to exercise? I was truly heartbroken as I thought all my weight
would pile back on and all this hard work would be for nothing. But
thanks to Luke I started jogging while I waited for the break to heal
and eight weeks later I was back even leaner and ready for more. I
have now lost 22kg and am at my goal weight of 59kg the smallest
I have been in my adult life and I feel amazing! I can keep up with
my boys and I especially love it when my older son asks if I want to
do burpees with him!
cover story
They say that over a lifetime
we will change careers an
average of seven times.
We may lose motivation
or interest, discover new
passions or hidden talents,
or maybe that career was
quite simply a failure. For
multi-career-woman Lauryn
Eagle, failure doesnt seem
to be in her vocabulary.
BY OLIVIA AMOURGIS
ver her short 26 years she has developed careers as a
model, professional water-ski racer, professional boxer,
media personality, personal trainer, and has even tried her
hand at rugby league. What cant this girl do? But the most
amazing part is, she hasnt just taken on these careers and fufed through them she has
smashed them! At just 15, Lauryn took on her frst world skiing championships - where
she placed 2
nd
in the junior division. Over the years to follow this young woman grew
to be a world water-skiing champion; breaking records and adding gold to her growing
numbers of trophies and medals. Amid all this success, Lauryn was also adding crowns
to her collection; taking out the 2005 Miss Teen Australia and Miss Congeniality
in Darwin before making a clean sweep of the Miss Teen International
competition in Costa Rica. But why stop there? Tis incredible young
woman is more than a gorgeous model who had a talent for water-
skiing; she is fearless, and has by far proven this by smashing out a
professional career in boxing to make her multi-talented mark.
Lauryn originally started boxing as a form of cross-training for
water-skiing, but the more she trained, the more she fell in love with it.
Pursuing the courageous sport as something more than a hobby became
a given; for Lauryn, it was then about fnding the right time and the right
trainer to place water-skiing on the back-burner and chase a career in boxing.
And when the time came, she focused, trained and fought hard, eventually
being crowned a WBF world champion in July 2013.
Te self-confessed adrenalin junkie describes boxing as intense and challenging; a
sport that pushes her to her mental and physical limits. Although she views skiing as a
lot more dangerous, she admits the long-term efects of boxing can be more signifcant.
Te two sports are very diferent: skiing is more weight and endurance training orientated
whereas boxing requires speed and defned skill. With her ftness down pat, learning and
recruiting combinations and skill was the main focus of her training, as well as building
fast-twitch fbres and speed by including sprints and explosive strength exercises into her
regime. One of the most important lessons the champion boxer has come to understand
from her trainers is learning to determine her weaknesses from her strengths in everything
O
smooth sailing for the 26-year-old. In 2008 tragedy struck: Peter,
her beloved father and mentor, was killed in a horrifc speedboat
crash on his way to a water-skiing race on Sydney Harbour. Peter
won the Australian water-skiing title 11 times over his career,
passing on his talents to Lauryn and his other daughter Sarah, an
Australian water-skiing champion.
Since that heartbreaking day, Lauryn has been making her dad
proud, adding media personality to her ever-growing list of careers.
She has been inspiring viewers around the world by appearing on
Wide World of Sports, Sports Tonight, Te Footy Show, Fox 8s
Ra TV surfng adventure series, as well as Australias 2012 Celebrity
Apprentice. Lauryn describes the Celebrity Apprentice experience
hard but similar to sport in many ways: you are set a challenge and
from there you have to do everything in your power to win. It is an
environment she is familiar with and one she repeatedly fourishes
in. If Lauryn sets her mind to something, her natural drive,
determination and fearless nature ensures it is going to happen.
With everything she does, she aims to take it to the top, all the while
understanding that its rarely going to be a quick or easy process.
Laurens trick? Visualisation. Te young woman views it
as a crucial element to building a positive mind-frame and
understanding exactly how you are going to achieve your
goals. During the 2012 Celebrity Apprentice she demonstrated
the importance of focus by giving up her training to solely
work on the show. Te fact that the 26-year-old was the last
woman standing and placed fourth overall is a testament to her
intelligence, determination and defned attention. Maybe this is
a signifcant element of why Lauryn has been so successful in so
she does. She can then focus on and build them until they are
weaknesses no more. Lauryn admits that climbing into the ring
is possibly one of the toughest things anyone could do, so being
mentally prepared, confdent and self-believing is imperative not
just in boxing, but in every challenge you take on.
Mentally, most of what Lauryn does is similar; it is all very goal-
orientated. But this is not merely a coincidence - direction is what
she thrives on. When it comes to goals, Lauryn believes you need
a never-give-up attitude and to understand that whatever you set
your mind to, there is a good chance it is going to need a lot of
hard work. If you want to succeed, you need to commit; to give it
everything youve got; and to focus on one thing at a time.
Naturally, in 2009 that focus turned towards launching her own
personal training business, Eagle Fitness; a logical and intelligent
move with her extensive knowledge and understanding of training.
Today, Lauryn is studying Integrative Health and focusing on
building Eagle Fitness, passing her passion and determination on
to others in her Sydney boot camps sessions. Whats more, in 2013
Lauryn teamed up with ZOVA to create ZOVA Boxing; an exciting
ftness program that takes the combination of music and training
to a whole new level. Due to be released in early 2014, ZOVA
synchronises rhythm with ftness and
sports exercises. But it hasnt all been
many diferent careers. Many of us try to juggle several things at
once and wonder why we fail; perhaps all it takes is putting all of
our focus, hard work and commitment into ONE goal to be able
to truly succeed. Te question is what is most important to you
RIGHT NOW? Remember, you do not have to choose one and
thats that for the rest of your life; Lauryn has clearly shown that
we can have success in multiple careers if we truly want it.
So what exactly makes this amazing woman so successful? Tere is
little doubt Lauryns genes and natural athleticism play a part. But
what about her feisty nature, strong willpower or never-give-up
attitude towards every goal she sets? Is it her focus; her fun-flled,
positive nature; or daring and fearless approach to life? My bet is
that all of the above has built the amazingly successful careers of
Lauryn Eagle, but most of all, hard work and commitment have
taken her to the top. Whatever it is, Lauryn has achieved more in
her short lifetime than most could ever dream of.

First-Up: Glass of water with lemon.
Breakfast: Coffee and oats with banana or acai
berries.
Snack: Coconut waters and a handful of walnuts.
Lunch: Tuna or chicken salad.
Dinner: Grilled sh, sweet potato with brown rice
and vegetables.
Lauryn values the importance of looking after
and rewarding her body by taking multi-vitamins,
protein powders post-weight sessions, magnesium
for recovery, as well as including regular massages
and Epsom salt baths into her training.
y
d
Learn more at:
Facebook: /lauryneagleofcial
Twitter: @LaurynEagle
Instagram: @lauryneagle
Instagram: Eagletness
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Our bodies are a matrix of interconnected
muscles, joints, fascia, ligaments,
tendons, bones and other tissues and
organs that all work together. It really
operates more like one complex unit
rather than individual muscles, so why do
people focus on only one muscle group
during a workout?
6
ESSENTIAL
MOVEMENTS
PART ONE:
THE SQUAT
BY MARTIN HENRY AND DONAL CARR
MODEL: MELISSA LEMAN, DUMBBELLS SUPPLIED BY CYBERFIT
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nstead, we should focus on movement patterns
- not muscle groups - when exercising to
develop a functionally strong body.In reality,
exercise is all about movement, and in this series of articles
we are going to tackle six core exercises that make up the seven key
movements as identifed by holistic practitioner and ftness expert
Paul Chek in his Primal Pattern Movement work.
Te movements are:
SQUAT, LUNGE, BEND, TWIST, PUSH, PULL and GAIT.
Were starting with the squat and are fortunate to have Donal Carr
take us through this movement. He is not only the CHEK outpost
here in Australia, but also highly skilled in his own right.
I
THE BACK SQUAT
Although we will also work through the front squat, goblet squat
and a squat drive using the Chi 3 Strength Straps, the back squat
is the most important of all so it is critical you master this move
frst. Most people think of the squat as a leg movement but as you
will see, it involves the whole body and it is critical that your feet,
shoulders, hands and legs are all in the right positions.
THE START
Begin with a deep diaphragmatic breath. As you breathe in and
expand your belly hold that inhalation and draw the belly button
in towards the spine; now brace (contract) your abdominal wall on
top of this. Note the diaphragm and abdominals create two body
cavities that help to support the muscles of the trunk.
Lower in to the squat keeping your core and spine erect. Keep your
knees aligned with the second toe of each foot. If your toe and foot
are angled at 15 degrees for instance, your knees should follow that
path of alignment and should not internally or externally rotate
past that range of motion.
As you continue to lower into the squat, spread your feet on the
foor. Tink of having a towel between your feet and trying to rip
the towel apart by spreading your feet on the foor. Tis will help
activate more hip stabilisers and knee stabilisers.
Shoulders
With your shoulder blades squeezed together and muscles
activated you are giving an appropriate platform for the bar. Te
actual muscle you want the bar sitting on is the trapezius. Be
especially careful that the bar does not sit too high on your back
as it may touch the spinous process of the spine, pushing and
migrating the vertical column forward. Likewise, dont have the
bar too high on the neck either; if it is sitting on your neck this
could lead to trigger point issues or even nerve pain from the
vertebrae pushing on the spinal cord.
Finally, make sure the bar is sitting on the rack at the clavicle
(collar bone) level so that you dont have to push up or squat down
when racking and unracking.
Hands
Feet
Your feet must be externally rotated
between 5-35 degrees. Stability in
this lift comes from spreading your
feet apart, up to 1.5 times as wide as
your hips. If youre working towards
maximum lifts, it can be up to twice
as wide.
Hands
You should have your hands close
to your shoulders on the bar, wrists
and forearms in a straight line at 90
degrees to the bar.
Foot
Lateral
Posterior
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THE BOTTOM
At the end range - or bottom position - be careful not to
round your lumbar spine. Te depth you can safely get
to will depend on your own fexibility; when most people
start squatting they have some restrictions in their ankle,
knees, hip and/or back.
Weve fnished
Mel at the
point, but if
you have the
fexibility you
can continue
down lower so
that your thighs
drop below
horizontal
THE BACK SQUAT IS
THE MOST IMPORTANT
OF ALL SO IT IS
CRITICAL YOU MASTER
THIS MOVE FIRST.
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Foot loads
Use a mid-foot stance and break at the knee and hip at the
same time when your goal is general conditioning.
Use a rear-foot loading and hip break strategy when your main
goal is developing power.
Use a forefoot loading and knee break squat with front
squatting variations.
Break strategy
Hip break is where you break
your posture at the hip frst and
then move the knee.
Knee break is where you start
the movement at the knee frst
and then move the hip.
From the side you should see the bar bisect the forefoot if you
are doing a forefoot-loading squat, or the mid-foot or rear-foot
depending on the technique you are using (see inset Foot loads
and Break strategy for further information).
If the bar tracking is forward of the foot and the centre of mass
of the body moves forward you could fall over or put tremendous
loads on your lower back. You see people compensate like this
when they do not have the range of motion in their ankle or
knee so they overutilise the hip or the back; this can lead to an
overuse injury. So make sure you keep the bar tracking within the
footprint of the foot.
THE DRIVE
As you come out of the squat and drive back to the top position,
make sure not to hyper-extend your neck by looking up to the
ceiling as this can weaken the structure of the neck. Looking
up can activate more of the spinal erectors (which will aid in
supporting the spine and extension in the trunk). However, if you
cock your head up you will disrupt the mechanics of the spine, so
look up without lifting the head too much.
As you come to the top of the movement you should breathe
out and rebreathe while you engage your abdominals and core to
set them for the next rep. If you are lifting minimal loads (below
60% of your 1RM), you may use a diferent breathing technique
as the load is not large enough to challenge the bodys support
mechanisms.
THE FINISH
Most injuries occur when re-racking by bending forward at the
hips and missing the hooks on one side. People then turn their
head while they are in fexion and rotation which can cause disc
and spinal injuries.
To avoid this fnish, your set should be no more than 15-30cm
away from the squat rack. Shuf e forward so that the bar hits the
uprights and the hooks while you keep your head facing forward.
Now, lower the bar back into the rack by performing a squat again.
Te bar should only travel at most 10cm before it is re-racked.
MOST INJURIES
OCCUR WHEN
RE-RACKING BY
BENDING FORWARD
AT THE HIPS AND
MISSING THE HOOKS
ON ONE SIDE. PEOPLE
THEN TURN THEIR
HEAD WHILE THEY
ARE IN FLEXION AND
ROTATION WHICH
CAN CAUSE DISC AND
SPINAL INJURIES.
THE FRONT SQUAT
Tis movement is similar to the back squat but with a few key
diferences. I recommend any budding weightlifter give this option
a go, especially if you are planning on doing any Olympic lifting in
the future.
Break at the knee; make your knees push out.
Adopt a more upright spinal position. Tis needs to be
maintained through the range of the squat; if you bend forward it
will load your lower back and may result in an injury or you could
even drop the weight on yourself.
Warm up with just a pole or empty bar for 10-20 squats; move
slowly and hold the bottom position for a second or two as an
active stretch.
Te big limitations with front squats are fexibility and hip and
trunk stability, but if you have good fexibility as well as a strong
core and back, give it a go.
THE MOVEMENT
Te bar should be level with the top of your chest. Grip the bar
with an overhand (pronated) grip at shoulder-width. Bring your
elbows through as you let your hands turn on the bar; let your
wrists bend and step under the bar so it is just on your shoulders.
Assume a squat stance, i.e. feet rotated with your knees bent - dont
lift yet.
I RECOMMEND
ANY BUDDING
WEIGHTLIFTER
GIVE THIS
OPTION A GO,
ESPECIALLY IF YOU
ARE PLANNING
ON DOING ANY
OLYMPIC LIFTING
IN
THE FUTURE.
Anterior view
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Lateral view
GOBLET SQUAT
Tis variation places less stress on the shoulders. Te set-up for this
is the same as the front squat; however, we are lifting a dumbbell in
a vertical position at the top of the chest instead of a barbell. Tis
is a good starting point if youre not confdent doing front squats.
THE MOVEMENT
Grab the dumbbell by the top disc and hold it with your forearms
running parallel, keeping the weight resting on your chest and the
palms of your hands, holding it under your chin.
Take a deep breath, turning on your back and abdominal
muscles. Te movement starts with a knee break then as you drop
maintain a high chest position and good neutral spinal alignment.
Again, have your feet turned out and spread wide as you lower,
making sure not to go down too low. You will know that you have
gone too low when you feel your pelvis tuck under or a friend or
ftness professional will see that you lose your neutral curvature in
your lumbar spine.
THIS IS A GOOD
STARTING POINT
IF YOURE NOT
CONFIDENT DOING
FRONT SQUATS.
Take a deep breath, setting your
core and abdominals as outlined
in the back squat. Keep your
upper arms high and elbows
pointing forward to keep your
chest and frst rib high. Stand
up and take a small step back,
getting your feet into the squat
position, i.e. spread apart 1.5
times your hip width.
Lower your squat at the knee
frst, keeping your chest up and
arms high as you go. Let your
knees go forward and keep your
heels on the ground. Only go as
low as you can with good form
and technique; if your heels lift,
you have gone past your range of
motion and you need to work on
your fexibility. Have a friend or
ftness professional check to see
if you are keeping a good spinal
position from a side view. If you
turn your head and use a mirror
to check, you will twist your
spine and because it is loaded,
this could cause an injury.
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STRENGTH STRAPS SQUAT DRIVE
Strap training and suspension training are now common place
in most gyms. Te Chi3 strength straps which weve used in this
article were created by me in 2010; however, TRX or any other
suspension tool can be used, too. Tis squat variation is a nice
exercise to fnish of your squat workout as the resistance is only
bodyweight, so it will challenge your stability and endurance more
than your power and strength. It does, however, incorporate an
upper body component which requires a lot of core conditioning
and shoulder stability, so enjoy the challenge!
THE MOVEMENT
Set the straps to shoulder distance apart. Tis allows for optimal
mechanics in the shoulder and whilst it is preferable to do this on
a double strap system like this compared to a single strap system, it
is not essential.
Have the straps hanging between rib and waist height and take
a few steps forward of your anchor point, facing away from the
straps. Lower yourself into a squat position with your weight
falling forward.
Start the movement by squatting forward and extending your
arms like you would in an overhead pressing movement with
dumbbells. Aim for 10-12 reps with good form and repeat 2-3
sets. As this exercise incorporates a lot of core control and upper
body strength, you will need to take it slowly to progress with
good form.
As you extend to the fnish position, you need to have your
abdominals strong and maintain a good spinal position. If the
spinal position cannot be maintained, you can easily hurt yourself.
Good technique will give good results; bad technique will have
bad outcomes.
Note: the further you lower the straps, the more challenging the
exercise will be; the higher the straps, the easier it will become.
Find your resistance level by adjusting your feet forward or back
and the strap height up or down. UFM
Start
Finish
GOOD TECHNIQUE
WILL GIVE GOOD
RESULTS; BAD
TECHNIQUE WILL HAVE
BAD OUTCOMES.
Just how crazy do you need to be to jump on the worlds longest ight, and then drive
for hours into Texas hill country just for the privilege of competing in what could well be
North Americas toughest 50km foot race? According to our own Chief Brabon, you need
to be crazy like a fox or wolf or even a buck.
BY CHIEF BRABON
J h d d b h ld l h d h d
feed and catch a few zzzs before having to get up again at 2am to
go through our pre-race prep.
While waiting for the start we introduced ourselves to a number
of our fellow racers. Everyone we met was a seasoned ultra-athlete,
with many having competed in the big-name extreme-endurance
events such as the Leadville 100, Badwater, the Mont Blanc Ultra
and the Death Race. It was starting to become pretty obvious that
only the truly dedicated - or truly mad - had chosen to take this
challenge.
At 4.59am we fastened our running vests, checked our shoelaces
and switched on our headlamps. At 5am on the dot Josue gave
us the signal and we all headed of into the darkness - and the
unknown.
Both Emily and I have a very simple race tactic: Run as fast
as you can, for as long as you can, then shift into survival mode.
Before long I had settled into this familiar rhythm and pretty soon
found myself on my own in the dark.
It only took me about 500m to discover the frst of many
reasons that this race was going to take me a lot longer than any I
had run before - the rocks. What I hadnt noticed when walking
around the campsite itself was that the entire area was covered
with tennis ball-sized chunks of limestone and granite. You quite
literally could not take a step without landing on one.
Te second aspect of the course that I was a little unprepared
for were the steep descents. Troughout the course there were
numerous downhill sections that were nothing short of treacherous
due to the steepness and the veritable landslide that I inevitably
set in motion as I skipped and jumped and slid my way down
to the bottom. Many a time I found my ankles and feet bruised
and battered by some of the larger rocks that had cascaded down
behind me and had eventually caught up with me at the bottom.
Most people would know that the military frst created obstacle
courses to mimic the types of terrain that soldiers might possibly
encounter, either in battle or whilst trying to get there. All I can
say about the terrain we encountered throughout the
race is it made some of the obstacles at Spartan and
Tough Mudder look like a childrens playground.
any years ago (okay lets be honest,
it was decades ago) I found my
love for distance running as a high
school cross-country runner. From there it
was a natural progression to track running
during the warmer months and road running
during the of-season. By the time I was 16 I
had run my frst marathon, and by 19 I had
run my frst 24-hour ultra-marathon.
Fast forward about 20 years and as we know Australia is in the
grip of the obstacle course craze, with events being held across the
country on almost every other weekend. Having made a return to
running after a 16-year hiatus (thanks to a fractured neck) I too
jumped on the obstacle course bandwagon to some extent, but
found that in many ways the events were merely attempting to
replicate the challenge that the Army had ofered me so many years
before. In August this year, literally days after my wife and I had
competed in the Australian 50km championships, we discovered
that the next ultra-marathon event in our competition calendar
had been cancelled. On a high after winning the silver medal in
the national championships, I was chomping at the bit for my
next challenge so I soon found myself scouring the net looking for
something that ft the bill. As expected, I found literally dozens
of obstacle course races and a few 50km ultras, but wilderness
running kept surfacing in my searches.
I had run almost every kind of 50km race out there: trail,
road, soft sand and even track (dont even get me started on how
mentally challenging it is to run 50km around a 400m track),
so what exactly did this wilderness running have to ofer that I
hadnt already experienced? I decided to send applications in to the
organisers of one such race for Emily and I for their next event,
which happened to be just two weeks away.
Within days I received confrmation that our applications had
been successful. We would, however, be required to carry all our
own food and fuids, and if we happened to run out of water we
would have to source it and sterilise it ourselves! Realising that
they also didnt expect the winner to come in under six hours I felt
a sudden pang of what could only be described as apprehension.
What exactly had I signed us up for? Just a week before I had
completed a 50km light-trail run in about three and a half hours;
how hard could this race be if they are expecting us to take around
twice that time to fnish?
Needless to say, Emily and I had our hearts set on competing, so
a fortnight later we boarded the 15-hour fight to Texas with our
full race kit in tow.
Te race, known as the Hunter-Gatherer Ultra, was being held at
an isolated camp in the formerly Comanche-occupied Texas Hill
Country, around 250km west of Austin.
Driving into the camp it wasnt immediately obvious why this
race was supposedly going to be so challenging. Sure, there were
some pretty decent hills and a bit of scrub, but nothing I hadnt
seen before. Arriving at 5pm, we registered with the organisers,
made our way to our accommodation and started preparing our
gear. With the race kicking of at 5am, we planned to get a quick
M
My running stride
had turned into a
fast limp and I was
starting to question
whether my body was
going to carry me
through to the finish
or not.
Mother Nature was abundant. I saw foxes, deer, scorpions,
spiders, vultures and even porcupines throughout my journey, but
there were two animals that left a truly lasting impression on me:
the frst of which was a wolf. I spotted the wolf around 20km into
the race, just jogging along through the scrub. He didnt seem at
all aggressive, merely inquisitive. Over the next 10km I saw him
another fve times, and strangely enough always at times when I
was being challenged by the course. Somehow it felt as though
he was egging me on, telling me not to walk or even slow down.
Te other companion that arrived just when I was in need of
inspiration was a buck the size of a Clydesdale.
I was less than 5km from the fnish and had started to cramp
deep in my thighs and groin. I had no water left and based on
how high I was on the track, I doubted I would be able to fnd
any more. My running stride had turned into a fast limp and I
was starting to question whether my body was going to carry me
through to the fnish or not. It was at that moment that I heard a
beating noise to my right and realised that the buck was running
alongside me no more than 6m away - he was breathtaking.
Without thinking I tried to keep time with him as he ducked
and weaved through the trees and brush, and before long I had
completely forgotten about my cramps and was striding out as
though I had just started my 50km ordeal. He only stayed with me
for around 80m or so, but it was all I needed to change up a gear
and push for the fnish.
Over the past 20-plus years I have run literally hundreds of
races, but never before have I been so elated to see the fnish line
as I was on this day. All I knew was that no matter what, I wasnt
going to let anyone pass me in the fnal 400m, so I sprinted as
hard as I could until I hit the line.
While the Hunter-Gatherer 50km Ultra was well and truly the
single toughest running event I have ever undertaken, it was also
the most empowering.
Do you need to be a little crazy to take on a race like this?
Defnitely, but for those who do, you will walk away with a story
and experience that you can tell friends and family about for years
to come.
Chief and Emily were the rst Australians to attempt the Hunter-
Gatherer Ultra and in true-blue fashion showed the international
eld just how tough Aussie competitors really are. Chief ended up
placing rst overall, setting a course record of 5hr 48min, while
Emily was second overall, (and rst female) in 6hr 50min, more
than 1.5 hours ahead of the third-placed nisher.
Imagine leopard-crawling 50m uphill across rock and cacti as you
try to fght your way through bracken that tears at you like barbed
wire; leaping over and ducking under fallen trees in deep creek
lines; scaling clifs (yes, I literally mean clifs); fording fowing
rivers; and crawling on your hands and knees up hills so steep that
you cant even stand on them. Tis was all part of the course at the
Hunter-Gatherer.
I am man enough to admit that there were plenty of times
throughout the race that I questioned my own sanity. Not only for
having signed up for such a beating in the frst place, but also for
the fact that at frst I thought I was starting to hallucinate. Having
run dozens of trail races in Australia I had obviously seen some
wildlife along the way. Tat in no way compares to the company
that inspired me to keep pushing through the toughest parts of
this course.
Emily and I have a
very simple race
tactic: run as fast
as you can, for as
long as you can,
then shift into
survival mode.
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February 2014.
Kellys fnal score wasnt enough I was in disbelief, Adrian said.
Id been so in the moment and just focused on the process of
what I needed to do that when it was all over it took a long time to
sink in.
Te 31-year-old rates his latest win in Tahiti as one of the
proudest moments of his career. And so he should; Teahupoo is
highly respected by surfers and a favourite of the fans. Te win
over Slater was not Adrians frst, though, making a comeback after
sufering a serious ankle injury in 2006 to take out the Quick Pro
in France over Slater himself.
Adrians injury came during his rookie season on the pro tour,
teaching him that you can take nothing for granted as it can be
stolen from you at any time. Like any recovery, Adrian had to learn
to be disciplined and patient as his ankle healed. He sought the
best professional advice and trained smart and hard leading up to
his impressive comeback.
During the season, Adrian tries to get as much time taking
on waves as he can. Te water is where he tunes his equipment,
perfects his manoeuvres and centres his mind, while the gym
is where he works on his balance, strength and stability. Adrian
targets his legs and core using bodyweight exercises, making sure
he builds on transferring the power from his legs to his upper
body and vice-versa in preparation for the surf. As he travels, so do
his Swiss ball, foam roller, skipping rope and goggles. It is the art
ustralian surfng champion Adrian Buchan has loved
the ocean for as long as he can remember, growing up
surfng the reefs of the Central Coast of New South
Wales. Te Hurley International ambassador showed
obvious talent from the beginning of his career, winning the
World Grommet Junior Champion in 1997 and 1999 and the
Australasian Pro Junior Championships in 2000 and 2001.
Adrians parents have had a big infuence on his success. His mum
Ursula passed on her wonderful passion for fresh and natural food.
It is his dad Ian, though, who has had the most infuence over his
career. Ian introduced Adrian to the vast ocean as a young boy
and taught him the value of getting the little things right to be
prepared and succeed in the big. He showed Adrian that everyone
is diferent, both physically and mentally, and we all have specifc
health and training needs to reach our utmost potential.
He pushed me in to my frst wave when I was four years old
and I fell in love with surfng from that point on, Adrian said.
Besides teaching me how to surf, hes also taught me not to
give up, be committed to everything I do, and to out-think my
opponents.
Even at the age of three, Ace, as he is afectionately known to
friends and family, knew surfng was something he wanted to take
so much further than a hobby. In Year 3 he recalls assuring his
teacher he was going to be a pro surfer, and he did just that. By
the age of ten Adrian had already started competing against much
older guys, but it was the likes of Tim Cahill, Michael Clarke and
Lleyton Hewitt that did and still do - spark Adrians motivation
to push himself to reach his goals. But nothing gets him out of
bed easier than a good set of waves fowing in from the abyss. His
passion for surfng thrives on the fact no two days are ever the
same. Te ocean is forever changing; shifting from peaceful to
powerful in mere hours; never delivering the same ride twice.
Adrians most recent success came on the worlds heaviest wave,
Teahupoo, when he took out the prestigious 2013 Billabong Pro
in August. Not only did he beat 11-time ASP world champion
and four-time Billabong Pro winner Kelly Slater, he also knocked
out two-time world champion Mick Fanning in the semi-fnals. As
expected, the win was a dreamlike experience.
It was a really surreal moment: the sun came out with about
fve minutes to go in the fnal and when the hooter blew and
A
S urng is a lot like life; you are thrown unexpected waves, tossed about by the ocean and dragged
under at times. But then there are the moments of pure beauty that take your breath away, the
exhilaration of an approaching wave and the reward for all your hard work when you achieve a
perfect ride. In life and on the ocean alike, you need to be patient, embrace the challenges and
learn to read the moods of the world and people around you. You must face your fears and, like a
riptide, if you are caught in something beyond your control, learn to let go of the struggle and go
with the ow.
BY OLIVIA AMOURGIS
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it so much. My advice would be: fnd something you love and be
dedicated, committed and fght for it.
Fighting for the life you dream of involves not only physical
strength but mental strength; an attribute that has a huge impact
on how well you perform. It doesnt matter if you are sitting in
an of ce or competing outdoors, a well devised plan and mental
preparation can be the diference between success and failure.
Whats more, a healthy frame of mind is important for general
well-being, something Adrian understands as an ambassador for
the Inspire Foundation, including Reach Out. His role for Reach
Out involves raising awareness of mental health issues, specifcally
youth suicide amongst young men.
Where I live on the Central Coast of NSW has one of the
highest youth suicide rates in Australia, Adrian said. I wanted to
encourage people to talk about their problems and let them know
there are places to go and people to talk to when theyre going
through dif cult times.
Tis positive message is one of high importance, with the
Australian Bureau of Statistics (ABS) revealing that suicide is now
the highest cause of death amongst men under the age of 44 and
women under the age of 34. It is celebrities and athletes like Adrian
who are helping to raise the awareness of these devastating statistics.
During his spare time, Adrian loves kicking back reading,
fshing and playing table tennis. His passion for the ocean and
surfng, though, means his job is rarely a chore and something he
would continue whether he was professional or not. So, as Adrian
advised, fnd something you are passionate about, create a solid
plan and fght for it. For as Confucius once said: Choose a job
you love, and you will never have to work a day in your life.
of yoga, though, that has helped him overcome what could have
derailed his surfng dreams.
I had serious lower back problems as a teenager that threatened
my career and getting into yoga and specifc stretches to keep me
loose really changed the way my body coped with the force I put
on it when I surfed, Adrian said. Up until that point Id been
coasting along and hadnt paid much attention to being strong,
fexible and stable, so when my career was jeopardised I had to
take a step back and fgure out what it was going to take to get to
that next level and stay there.
We all know that taking our bodies to the next level takes more
than exercise. Nutrition plays a huge part and the passion for
food Adrians mum passed on to him has no doubt infuenced
his success. Today, Adrian tries to always cook from scratch and
loves tasting local ingredients no matter where in the world he is.
He begins his day with a nutritious smoothie made from a greens
mixture: protein; fresh blueberries or a banana; chia seeds and
some almond milk. After training comes the brunch to refuel:
poached eggs on gluten-free toast with mushrooms, spinach, some
crispy bacon and a short macchiato before a protein and leafy-
green-flled lunch. When it comes to dinner, Adrian cant turn
down a summer barbeque with family and friends, a roast chicken
or some soft Mexican tacos with fresh white fsh.
Nutrition, surfng and passion are three key components to
Adrians success, two of which he believes are essential to the
success of aspiring athletes.
Doing something that you love and are passionate about makes
all the diference, Adrian said. It has given me the continued
drive to improve and I would be doing it regardless because I love
IT DOESNT MATTER
IF YOU ARE SITTING
IN AN OFFICE
OR COMPETING
OUTDOORS, A
WELL DEVISED
PLAN AND MENTAL
PREPARATION CAN
BE THE DIFFERENCE
BETWEEN SUCCESS
AND FAILURE.
n four minutes, you could watch the latest viral
video of an adorable puppy. You could throw a
load of washing on. Or, in the same short amount
of time, you could blast fat, build strength,
increase endurance and improve your ftness. Welcome to
the ultra-high intensity world of Tabata training.
In 1996 Izumi Tabata, a researcher at the Tokyo
National Institute of Fitness and Sport, conducted a
study with 10 participants to determine the efects of
ultra-high intensity interval training. Each participant was
given a micro-training program in which they alternated
20 seconds of high-intensity exercise with 10 seconds
rest. Tey repeated each series up to eight times. While
most workouts generally improve only your aerobic
or anaerobic capacities, Tabata noted that this style of
training may in fact improve both at the same time. Tis
results in increased fat loss and improved strength.
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Our Tabata-based cardio
plan is the most intense
way to burn fat - in the
time it takes to make a
morning cup of cofee.
MODEL: NICOLE BURKE
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continue. Your heart rate and respiration should be much higher
than normal. If you are a beginner, start by only doing two sets
of 20 seconds with 10 seconds rest and avoid pushing yourself
too hard. Your goal at this stage is to help your nervous system
create patterns of response, allowing you to maintain form as you
increase intensity. If you feel like you can do more, repeat the
Tabata cycle once more. As your strength and endurance improves,
keep adding cycles (up to four), and if you want to mix it up, add
diferent exercises. But you must make sure you can maintain each
exercise with perfect form.
Our Tabata Cluster:
Try dedicating a minute to each of the exercises on the list by
performing two cycles of 20 seconds of maximum efort with 10
seconds rest. Move on to the next exercise until you complete all
four exercises. At the end of the cluster you will have trained nearly
all large muscle groups in your body and, if done correctly, should
be lying on the foor like a limp rag.
Remember:
Do either high-intensity Tabata option no more than twice per
week, leaving at least 48 hours between each session. Remember
to warm up for at least fve minutes prior to the routine with light
cardio, and always perform a cool-down that includes stretches for
all major muscle groups immediately after.
FAT-BURNING TABATA CLUSTER
Exercise Sets
Rest
between
sets
Rest
between
exercises
Lunge 2 x 20 seconds 10 seconds 10 seconds
Burpee 2 x 20 seconds 10 seconds 10 seconds
Seated ball twist 2 x 20 seconds 10 seconds 10 seconds
Jump squat 2 x 20 seconds 10 seconds 10 seconds
*NOTE: Tabata training is only for those who have been working
out for some time and whose bodies have athletic-calibre functioning.
If you have or suspect having cardiovascular disease, pulmonary
problems, high cholesterol, angina and so on, do not do Tabata.
PRIME PERFORMANCE PLAN:
Do not perform these exercises if you are not an advanced
trainee As the moves are performed at such a fast pace and
you are expected to have nothing left when you reach your
rest period, Tabata should only be undertaken if you already
have strength, ftness and correct form.
Do not compromise form for speed If done correctly,
strengthening your ligaments, tendons and muscles through
the use of Tabata training can actually reduce your risk of
injury. Over time, you will be able to push more weight safely
when you strength train.
Do not replace your entire training program with Tabata
Tis is a valuable addition to your traditional exercise regime,
but it should not be viewed as a substitution.
WHY TABATA?
Improved aerobic and anaerobic capacities. Tabata may help
you push through training plateaus by allowing you to lift
more and train for longer.
Increased use of fast-twitch fbres. About half your skeletal
muscles are composed of these fbres; they are the ones that
respond best to explosive moves such as quick reps or sprints.
Tabatas short and explosive style is perfect for working these
fbres.
Increased excess post-exercise oxygen consumption (EPOC).
Tis means your body will continue to burn calories after
your four minutes is over. Interval training, similar to Tabata
training, can result in up to nine times greater fat reduction
than regular aerobic workouts!
Increased use of gluteus maximus fbres. Research has revealed
that fast-paced lower-body training can in fact activate more
of these fbres than slow repetitions.
Increased power and endurance. Tis will enable you to lift
heavier and for longer when you hit the weights in the gym.
Minimal time no matter how busy you are, four minutes is
doable!
Mind, Body and Soul
Research suggests that people often dont exercise because they
believe they need to undertake long eforts for results. Luckily,
research also suggests that short, maximal-intensity exercise is
very benefcial. According to Sean Foy, MA, exercise physiologist,
president and founder of Personal Wellness Corporation and
author of Te 10 Minute Total Body Breakthrough (Workman,
2009), people often get bored quickly with working out.
Consequently, short intervals could be easier to absorb
psychologically. Instead of watching your clock you can focus on
putting your mental energy into working at maximum efort.
TABATA HOW-TO
Classic Tabata:
Choose one exercise and do as many reps as you can in 20 seconds,
rest for 10 seconds and do it all over again! Repeat this for a total
of eight times over four minutes. Be sure to give it everything;
at the end of the four minutes you should feel like you cant
TABATA MAY HELP
YOU PUSH THROUGH
TRAINING PLATEAUS
BY ALLOWING YOU
TO LIFT MORE AND
TRAIN FOR LONGER.
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Burpee
Target Muscles:
Anterior and
middle deltoids,
pectorals,
abdominals,
gluteus maximus,
quadriceps
Set-Up: Stand
tall with your feet
together.
Lunge
Target Muscles:
Quadriceps,
gluteus
maximus,
hamstrings,
gastrocnemius
Set-Up: Stand
with your hands
resting gently on
your hips with
your feet hip-
width apart.
Action: Step your
right leg forward,
bending both
knees. Place your
weight in your
front heel, pushing
yourself back
to the starting
position before
repeating on the
left side. Continue
alternating with
each rep.
Action: Squat down
and place your hands
on the ground in front
of your feet. Bring your
body into a plank or
push-up position by
jumping your legs out
behind you. Hop your
feet back towards your
hands and push of the
foor through your heels.
Jump as high as possible
before landing back in
the starting position.
Repeat.
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Seated Ball Twist
Target Muscles: Obliques, transverse
abdominis, rectus abdominis, anterior deltoids
Set-Up: Sit on the foor with your feet fat and
together. Hold a medicine ball in both hands
close to your chest. Lean back until your body
creates a 45-degree angle with the foor. Ensure
your back is straight and your chest is open.
Action: Rotate your torso to the left,
keeping the medicine ball close to your
chest as you move. Rotate back to
the centre and continue to the right.
Continue rotating from side to side,
maintaining muscle control for the
whole exercise. Remember to monitor
your breathing to ensure it is slow and
controlled as you rotate.
To increase the intensity of the
seated ball twist, raise your feet
slightly off the ground and feel the
increase burn in your abdominals.
Did you know?
Quick repetitions reduce levels of myostatin, a
protein that can limit muscle growth.
RESEARCH
SUGGESTS THAT
PEOPLE OFTEN
DONT EXERCISE
BECAUSE
THEY BELIEVE
THEY NEED TO
UNDERTAKE
LONG EFFORTS
FOR RESULTS.
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CREATE YOUR OWN CLUSTER
Play mix and match with this routine it can be applied to
almost any type of exercise. You can make your Tabata cluster
pure cardio by doing outdoor sprints or jumping on a bike
(you will need a timer). If you are already very ft and strong,
you can even incorporate other body-weight exercises such
as chin-ups and push-ups. With so many options to choose
from and the ability to tailor it to suit exactly what you want
to achieve, Tabata training will never get stale!
Body-Weight Squat
Target Muscles: Quadriceps,
gluteus maximus, hamstrings,
gastrocnemius
Set-Up: Stand with your hands
raised directly out in front of you
and your feet hip-width apart.
Jump Squat
Target Muscles:
Quadriceps, gluteus
maximus, hamstrings,
gastrocnemius
Set-Up: Place your
hands on your hips,
feet shoulder-width
apart and soften your
knees.
Action: As you sink
your butt back,
ensure your knees
are tracking over
your toes and your
back is straight.
When you reach a
full squat position,
push through your
heels and jump as
high as you can.
When you land,
soften your knees
and allow yourself
to naturally drop
back into a squat.
Repeat immediately.
Action: Lower yourself into a squat.
Once again, ensure your back is
straight and your knees are tracked
over your toes. Keep your chest
proud and shoulder blades retracted
to maintain a stable core. When
your thighs become parallel with
the ground, stop. Press through
your heels to return to the start
position. Repeat. UFM
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they have come from, how they were grown, if they have been
gassed or stored for long periods of time, or whether they have
been exposed to light or heat. All have the potential to decrease
the vitality and nutrition of the food.
Its all well and good to say this, but how in a modern society do
we satisfy our evolutionary bodies with my defnition of superfoods.
Steps to nding superfoods in an urban or city
region:
1. Have a herb garden if you have a bit of land or veranda space.
Use these herbs with your eggs for breakfast or your salads for
lunch or dinner on a daily basis.
2. Vegetables - especially green leafy ones - are easy to grow in
pots and in the garden. Plant seasonally and, like herbs, use
daily in your salads and with your eggs. Tomatoes, peppers,
chilli, cucumber, peas and beans can also be part of your
superfood repertoire when grown in your garden. In case you
dont think you can do this, one of the largest vegetable and
herb gardens in New York is on the roof of a high rise. If you
want superfoods, it just takes a little efort to get them.
3. Grow fruit trees. Edible gardens can be as beautiful as gardens
you cant eat; begin growing fruit trees and vines for your
area so you can pick the seasonal superfruit as it ripens. You
will know when you are eating a superfruit as it will be the
sweetest, most beautiful fruit you have ever eaten - this is
when you know it is at its ultimate nutrition.
4. If the frst three steps are not an option, fnd a local farmers
market or fruit and vegetable store near you; create a
relationship with the sellers, growers and suppliers. Ask
questions: is the food organic or chemical-free? Where is the
food grown? What day was the food picked? Not all questions
can be answered by all concerned, but you wont know unless
you ask.
Superfoods dont have to be from an exotic location - they are
everywhere. It is just a matter of knowing how to source them or
trying to fnd a place to plant them. By eating superfoods our body
uses the abundance of nutrients to work at peak performance.
Nutritionist Cyndi OMeara uses her knowledge and experience to
better educate consumers on the prominent health issues within
society today. The author of the bestselling book Changing Habits,
Changing Lives encourages others to build healthier habits through
a better understanding of health and nutrition. OMeara often
raises the confronting issues of cancer, drugs and diseases, and
emphasises the importance of understanding food labels, the effect
of medication and avoiding diets. The passionate and down-to-
earth speaker has completed a Bachelor of Science, majoring in
nutrition, and postgraduate studies in areas such as human anatomy
and physiology. She empowers her audience to overcome their
health issues through simple changes to their lifestyle, enabling
them to live healthier and happier lives.
m sure our ancestors had no such word in their
vocabulary. Food was there to provide a means of survival;
a time to gather and communicate. Whats more, their
lifestyle was based on survival; as the seasons ebbed and
fowed they ate the foods available to them during that time of
year. Sweet fruits and fatty meats were available in the summer
while nuts, seeds and lean meats were eaten in the winter. Our
ancestors had to do certain things in order to survive: they hunted,
gathered, moved, ran, walked, slept, walked barefoot, enjoyed
sunshine and knew the movements of the moon.
Tese days most people have a choice of whether to engage
in activities for survival or not. With modern technology, life
has changed dramatically. We go to the grocery store and buy
packaged foods that are flled with ingredients we cant even
pronounce and transported from another country with a use-by
date of two years on it - or worse, indefnite. Seasonal foods are
obsolete, we are sleep-deprived, few know when the moon is full
or waning, and weve been told by science and medicine that the
sun is dangerous.
When we start to realise that we have an evolutionary body
living in a very modern world and that our biochemistry is not
coping think of all the allergies and new conditions that have
arisen in the past half a century - then we might start to question
the foods we eat and the lifestyles we live. Most foods in the
supermarket are not superfoods, they are foods that are devitalised,
grown in chemical-laden situations, have travelled hundreds
if not thousands of kilometres, and are possibly dressed with
preservatives and additives.
Now that we know what is not a superfood, lets look at what is a
superfood. If I was to defne a superfood it would be a food that is
wild or grown seasonally without chemicals and in naturally fertile
soils, picked when seasonally ripe and eaten soon after. Superfoods
can be in the form of a vegetable, fruit, bacteria, fungi and even
animal produce.
Rather than looking at specifc foods, I like to look at groups of
superfoods as I believe that all real, clean foods that nourish the
body are a superfood.
Te ultimate in superfood fruits, vegetables and herbs are the
ones that are picked ripe, straight from the tree, vine or ground,
and grown in fertile soils without the use of pesticides or herbicides.
When I was hiking through the Sierra Nevada in Spain this summer
our whole hike was littered with mulberry, fg, mint, kiwi, almond,
walnut and pomegranate trees - to name a few. It was like being
in the Garden of Eden because all of the foods grew wild. I knew
by the sweetness of the mulberries and the fgs that the fruit was
brimming with nutrition that enabled my body to work at peak
performance through the high altitude and strenuous hikes.
We have lost the art of eating this way. We dont even know if
foods that we buy in the grocery store are regional or seasonal. If
they are, we buy and eat them without much thought as to where
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Superfoods are high in nutrition, enhance the bodys health and enable it to work at peak performance.
The word superfood is bandied around a lot these days; every time I see an article on superfoods the list
is always different or there is a new-found superfood from an ancient rainforest in some remote area of the
world. So lets look at the true meaning of a superfood.
BY CYNDI OMEARA
7 a.m. Breakfast 1 or 2
10 a.m. Snack 1
1 p.m. Lunch 1, 2 or 3
3 p.m. Shake
6 p.m. Dinner 1, 2 or 3
7:45 p.m. Snack 2
OUT OF BED
Eat breakfast within 30 minutes of getting
up, and space your meals every two or three
hours after thatthis includes the snacks
and shakes listed. Eat your last meal no later
than two hours before bedtime. Your eating
schedule may be different, but try to stay
within these guidelines.
FRUITS AND vegetables, along with whole grainsand even eggspack an
array of phytochemicals and antioxidants that have both health-promoting and
fat-fighting potential. Try these quick and easy, phytochemical-filled, antioxidant-
rich meals to help get your body in the best shape ever. Neva Cochran, MS, RD, LD
BLASTING FAT WITH
PHYTOCHEMICALS
PRO-OATS AND
RAISINS
INGREDIENTS:

1
2 cup oatmeal
1 cup fat-free milk
1 slice whole wheat toast
30g whey protein powder
1 tbsp raisins
INSTRUCTIONS:
Combine oats and milk in a
microwave-safe bowl and cook
in microwave on high for 2.5
to 3 minutes or according to
package instructions. While
oats are cooking, toast bread.
When oats are cooked, stir in
protein powder and raisins.
BREAKFAST 1
CALORIE COUNT: 450
PROTEIN: 44 G
CARBS: 61 G
FAT: 5 G
SAT FAT: 1 G
TOTAL PREP TIME: 5 MINUTES
SPINACH SCRAMBLE
INGREDIENTS:
1 whole wheat bagel

2
3 cup fresh spinach

1
3 cup sliced fresh mushrooms
2 whole eggs and 2 egg whites
2 tbsp fresh mozzarella cheese
2 tsp all-fruit spread
1 orange
INSTRUCTIONS:
Toast bagel. Coat a pan with non-stick
cooking spray and preheat. Saut
spinach and mushrooms over medium
heat, about one minute. Add beaten
eggs and cook until almost done; add
cheese and cook until melted and eggs
are done. Spread bagel with all-fruit
spread and peel orange.
BREAKFAST 2
CALORIE COUNT: 465
PROTEIN: 32 G
CARBS: 57 G
FAT: 14 G
SAT FAT: 5 G
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PHYTO-PASTA SALAD
INGREDIENTS:

1
2 cup dry whole wheat pasta
(makes about 1 cup cooked)

1
4 cup red capsicum

1
4 cup chopped celery

1
4 cup diced carrots

1
4 cup canned black beans,
drained and rinsed

1
2 cup water-packed white tuna,
drained and rinsed
2 tbsp balsamic vinegar
1 tsp extra-virgin olive oil
1 bunch grapes
INSTRUCTIONS:
Cook pasta, according to package
instructions. While pasta is
cooking, chop capsicum, celery
and carrots; drain and rinse beans
and tuna. Drain and cool pasta
when done. Toss with chopped
vegetables, beans, tuna, vinegar
and olive oil. Have grapes for
dessert.
LUNCH 1
CALORIE COUNT: 455
PROTEIN: 32 G
CARBS: 69 G
FAT: 7 G
SAT FAT: 1 G
FAST AUTUMN SOUP
INGREDIENTS:

3
4 cup frozen broccoli, corn
and red capsicum mix
1 cup low-sodium beef broth

1
2 cup low-sodium V8
juice

1
4 cup canned chickpeas
and garbanzo beans, drained
and rinsed
50g fresh lean deli roast beef,
chopped
6 whole wheat crackers
1 pear
INSTRUCTIONS:
Cook vegetables in microwave,
according to package
instructions. Heat broth and V8
juice in saucepan just to a boil;
reduce heat to medium. Add
cooked vegetables, chickpeas,
beans and beef. Heat through,
about ve minutes. Serve with
crackers and pear for dessert.
LUNCH 2
CALORIE COUNT: 450
PROTEIN: 26 G
CARBS: 73 G
FAT: 8 G
SAT FAT: 2 G
POWER OATS BOWL
INGREDIENTS:

2
3 cup oat ake
cereal
30g whey protein
powder

1
2 cup non-fat milk

1
2 banana
INSTRUCTIONS:
Combine all ingredients
in a bowl.
CALORIE COUNT: 315
PROTEIN: 36 G
CARBS: 342 G
FAT: 1 G
SAT FAT: 0 G
TOTAL PREP TIME: 5
MINUTES
FRUIT AND NUT BOWL
INGREDIENTS:
1 cup low-fat cottage
cheese or plain yoghurt
2 diced apricots
2 tbsp chopped
walnuts

INSTRUCTIONS:
in a bowl.
CALORIE COUNT: 300
PROTEIN: 32 G
CARBS: 16 G
FAT: 11 G
SAT FAT: 2 G
TOTAL PREP TIME: 5
MINUTES
SNACKS
SNACKSSNACKSSNACKS
LUNCH 3
SUPER EGG SALAD
SANDWICH
INGREDIENTS:
1 hard-boiled egg, diced
1 tbsp chopped celery
1 tbsp shredded carrot
1 tbsp non-fat plain yoghurt
1 tsp Dijon mustard
2 slices whole wheat bread
1 tangerine
SALAD: 1 cup spinach,
1
4 cup each mushrooms
and fresh mozzarella
cheese, 1 tbsp balsamic
vinegar and 1 tsp extra-
virgin olive oil
INSTRUCTIONS:
Combine egg, celery, carrot,
yoghurt and mustard. Spread
on bread. Toss together salad
ingredients with vinegar
and oil. Have tangerine for
dessert.
TANGY TOMATO PORK
WITH RAISIN RICE
INGREDIENTS:
2 tbsp chopped onion
170g pork loin chops

1
2 cup canned Italian-style
stewed tomatoes

1
3 cup quick-cooking rice
(makes
2
3 cup cooked rice)

1
2 cup frozen brussels sprouts
1 tbsp raisins
2 tsp chopped almonds
INSTRUCTIONS:
Coat a pan with non-stick cooking
spray and preheat. Heat water for rice.
Chop onion and trim fat from chops.
Cook chops over medium-high heat for
two minutes or until cooked on each
side. Add onion and tomatoes to pan
and continue cooking for ve minutes.
While chops are cooking, cook rice in
boiling water and heat brussels
sprouts in microwave, according to
package instructions. Drain rice and
toss with raisins and almonds.
DINNER 1
CALORIE COUNT: 500
PROTEIN: 34 G
CARBS: 67 G
FAT: 10 G
SAT FAT: 2 G
CALORIE COUNT: 460
PROTEIN: 25 G
CARBS: 53 G
FAT: 18 G
SAT FAT: 6 G
DINNER 2
CALORIE COUNT: 510
PROTEIN: 44 G
CARBS: 49 G
FAT: 15 G
SAT FAT: 5 G
ALMOND SOLE
INGREDIENTS:
1 egg white
2 tbsp oat ake cereal, crushed with
1 tbsp sliced almonds
170g sole llet
1 medium sweet potato
PEAR-CRANBERRY SALAD: 1 tbsp
non-fat plain yoghurt, 1 tsp honey,
1
2 pear, 1 tbsp dried cranberries and
2 tsp chopped walnuts
INSTRUCTIONS:
Preheat oven to 190C. Beat egg white
in a shallow bowl and combine crushed
oat akes and almonds on a plate. Dip
sole in egg white and then crumb mixture
to coat both sides. Place in a shallow
glass baking dish coated with non-stick
cooking spray. Bake for 10 to 15 minutes
or until sh akes easily with a fork.
While sh is cooking, prick sweet potato
three or four times with a fork and cook
in microwave on high for three or four
minutes. Stir together yoghurt and honey
and toss with pear, dried cranberries and
walnuts.
DINNER 3
CALORIE COUNT: 500
PROTEIN: 41 G
CARBS: 65 G
FAT: 8 G
SAT FAT: 1 G
CHOCOLATE-BANANA
SHAKE
INGREDIENTS:
1 banana

3
4 cup 1% low-fat
chocolate milk
5 or 6 ice cubes

INSTRUCTIONS:
in a blender and blend
until smooth.
CALORIE COUNT: 325
PROTEIN: 32 G
CARBS: 46 G
FAT: 3 G
SAT FAT: 1 G
CITRUS SHAKE
INGREDIENTS:

1
2 cup grapefruit
sections

3
4 cup orange juice

3
4 cup non-fat yoghurt
5 or 6 ice cubes

INSTRUCTIONS:
in a blender and blend
until smooth.
CALORIE COUNT: 325
PROTEIN: 38 G
CARBS: 43 G
FAT: 1 G
SAT FAT: 0 G
FRUITY CHICKEN
STIR-FRY
INGREDIENTS:

3
8 cup dry whole wheat penne
pasta (makes
3
4 cup cooked)
110g skinless, boneless
chicken breast
2 tsp extra-virgin olive oil

1
2 red apple, cut in 1cm
chunks
2 dried gs, chopped
1 cup bagged shredded
cabbage
INSTRUCTIONS:
Cook pasta, according to
package instructions. Cut
chicken into 2.5cm chunks.
Heat oil in pan. Reduce to
medium-high heat, add chicken
and cook until it is no longer
pink, about ve minutes.
Add apple, gs and cabbage;
continue cooking until done,
about three to four minutes.
Serve over pasta.
SHAKES
SHAKESSHAKESSHAKES
15 m
inutes and
this m
eal is
ready to eat
From
Personal
Trainers
to Internet
Start-up
Te industry - to this point - has been dominated by paper-
based direct debiting solutions. Tese are ef cient at collecting
payments but dont track bookings or online diaries. We felt that
to really be useful and not just create more work for the business
owner, the solution needed to do all of these.
Over the past four years we have interviewed more than
1,500 personal trainers from Australia and New Zealand while
completing our market research and due diligence. From their
own admissions, the biggest problems they faced were the
administration and business side of things. Most personal trainers
are really good at what they do: training, motivating, inspiring
and educating their clients. So why is the attrition rate of trainers
so high? Why is the shelf life of a PT in Australia between 15 and
22 months? Because the average trainer does not know how to
efectively systemise and grow their business.
With EzyClient, weve created a simple online booking and
payment platform that ensures small business operators can
ef ciently manage bookings and payments, co-founder Ritchie
Gibson said, while also giving their customers a user-friendly
experience that allows them to manage their own sessions and
payments.
More than 120 ftness businesses signed up in the frst six
months. Not surprisingly, many other small businesses outside our
industry have seen the potential for it to streamline their business
systems as well.
www.ezyclient.com
life in the ftness industry can be
highly varied and can cater for
individuals regardless of their goals
and ambitions - this is certainly true for the
three founders. Tey have highly diverse backgrounds in the
health and ftness industry, ranging from a PT instructor in the
Australian Defence Force to international management positions
with multinational health service providers. Tis extensive
background has given the trio the perfect experience base to draw
from in their new venture.
With many PTs and ftness professionals relying on phone
bookings to keep their business afoat, this can be dif cult. Whats
more, the cost of clients not turning up for appointments is
signifcant, resulting in an estimated loss of up to $18,000 a year.
Add $9,000 lost each year on time spent rescheduling bookings,
distributing reminder messages and phone calls, and checking to
see if payments have been made.
Co-founder Tim West said the business was designed around the
issues he and his business partners faced while working fulltime as
personal trainers and later at Jetts 24-hour ftness franchisees.
We had all experienced frst-hand the problems that EzyClient
has been designed to solve. We were confdent there was a need
for an alternative to direct debiting or simple online diaries, and
we knew our target market really well so we decided to build
something ourselves, Tim said.
A
Three Brisbane entrepreneurs experienced all sides of the tness industry on their journey
to launching EzyClient, a cloud-based booking and payment system that helps PTs and other
time-based businesses reclaim thousands of lost dollars each year.
BY RITCHIE GIBSON
The industry - to this point
- has been dominated
by paper-based direct
debiting solutions. These
are efcient at collecting
payments but dont track
bookings or online diaries. We
felt that to really be useful and
not just create more work for
the business owner, the solution
needed to do all of these.
Most personal trainers
are really good at
what they do: training,
motivating, inspiring and
educating their clients.
So why is the attrition rate of
trainers so high? Because the
average trainer does not know
how to effectively systemise and
grow their business.
Te series of exercises contained in the conditioning phase
should imitate the gross movements used in surfng. Considering
that surfers are heavily reliant on rotation from the torso to balance
and turn on a wave, lower body and core strengthening exercises
are key components for any surf-specifc training program.
A lack of paddle fitness will result in poor performance of
an everyday surfer. Specific upper body strength endurance
exercises can be combined with work on a paddle simulator
to improve technique and paddle efficiency this is similar
to how an Olympic rower will spend extended periods of
time on a rowing machine.
Mastering the pop-up seems to be the most common issue
among surfers of all levels. Considering how important the process
of jumping to a standing position on a surfboard is for every surfer,
exercise progressions of the push-up are systematically worked
through to improve technique; similar to how a golfer will repeat
their golf swing.
Hip mobility exercises should also be included. As we get older,
our hip mobility and fexibility will generally decrease, so exercises
that focus on this will importantly help with the pop-up and
reduce the risk of injury.
Most other recreational sports see people participate in some form
of sport-specifc training or coaching - surfers are no diferent.
ecreational surfers who have been perceived as lazy
and unmotivated trainers with a relaxed attitude
towards their ftness are now looking for ftness
options to help them surf longer and harder. Surf
programs ofer a combination of warm-up routines, fexibility
programs, gym-based strength sessions and beach ftness - which
includes water-based paddling drills designed for all ftness
levels and surfng abilities. A major component is to provide
participants with a library of exercises that will ultimately help
to increase their time in the water and improve performance. A
typical surf-specifc gym session should always include a warm-
up of 5-10 minutes. Bodyweight exercises such as squats, lunges,
rows, presses and rotational movements must be performed to
prepare the body for the conditioning phase of the session. Tis
routine could also be used prior to a surf session in the water.
Te main physiological reasons for a thorough progressive dynamic
warm-up before an intense training session include:
Raising the core body temperature to increase heart rate and
blood fow
To activate the central nervous system, therefore increasing
co-ordination and balance
To increase the rate, force and ef ciency of muscle
contractions for maximum performance
To increase the suppleness of connective tissues to reduce the
risk of injury
R
More than ever, surfers are
training to improve performance
either in a gym or via structured
surf tness programs. With
the ever-increasing popularity
of professional surng via live
television coverage of World Tour
events and the daredevil antics of
big wave surfers, regular strength
and conditioning programs are
essential for these elite surfers
to improve performance. This
increased awareness of the
benets of a training regime for
professional surfers explains the
rise in demand for surf-specic
training programs with everyday
board riders.
BY CHRISTIAN COOK
A former professional surfer, Christian is the Director of Fit2surf Australia and implements the Fit2surf Shredder
Challenge in Sydney. With over 12 years experience in the tness industry, Christians surng experience and expertise
in strength and conditioning has allowed him to concentrate on surf specic training with some top athletes on the world
stage. He is also the Northern Beaches Campus Director for the Australian Institute of Personal Trainers. For more
information on surf specic training go to www.t2surf.com.au. He can be contacted at programs@t2surf.com.au
Lunge Rotation
Why: increases trunk rotation while incorporating a dynamic
lower body movement to begin preparing the whole body through
co-ordination, balance and control. Use a medicine ball to increase
the dif culty.
How: 3 sets x 10 left/right.
Feet hip-width apart, hands clasped out in front of body.
Take a large step forward, descend until leading thigh is
parallel to foor.
On descent, rotate torso to the same side as the leading leg.
Return to start position by rapidly extending leading leg and
rotating torso back to neutral position.
Torso Band Rotations
Why: this exercise aims to increase rotational core strength. To increase
the intensity, add an unstable base such as standing on a Bosu to
provide a more realistic surfng simulation.
How: 3 sets 10 reps left/right.
Stand with band at shoulder height and knees slightly bent in
surfers stance.
Grip in both hands with shoulders set back and down.
Fix hips in position and rotate torso with maximum speed
and power.
Ensure upright posture and control throughout the movement.
Bosu Plank with Knee Tuck
Why: will increase upper body, core strength and hip mobility. If this is
too dif cult to start, take the Bosu away and work of the fat foor.
Hands at shoulder-width on the deck of the Bosu and your
toes in TRX.
Hold plank position and ensure you maintain a neutral spine.
Tuck one knee to chest with a minimal amount of hip
rotation.
Alternate the knee tuck with left and right leg.
Stay balanced throughout.
Band Row
Why: increases back, lat and leg strength to improve paddle power and
balance. Stand on the deck of the Bosu to increase dif culty.
Grasp handles of the band; sit into surfers stance in a squat
position.
Row band back past the torso.
Pull band to armpit and rotate the forearm to fnish with the
palm facing up.
Maintain upright posture in the torso and ensure that the
shoulders are set back and down.
Paddle Simulator
Why: increases paddle endurance and technique. Using the SurfSet
board simulates a real surfboard paddling experience requiring
increased core stability.
How: 3 sets 2 min reps
Ensure long and full paddles strokes.
Activate the core stabilising muscles to hold the board as
steady as possible.
BESTING THESE FIVE TESTS WILL ENSURE THAT YOU
REALLY ARE AT YOUR MAXIMUM FITNESS LEVEL
BY JENNY STAMOS KOVACS
HOW FIT ARE YOU?
THE
ULTRAFITNESS
CHALLENGE
Y
ou may never hike Mount Everest,
run with the bulls in Pamplona,
Spain, or smash the competition
in your first Ironman race, but you can
score big on the following five tests. And
your ability to pass them goes far beyond
holding bragging rights or looking buff
in the gym; a body that can meet all
five challenges with ease could someday
have the strength and power to save your
life - or, at least, help you out of a tight
situation. If your scores are less than
stellar, keep at it. Each challenge you
conquer will take you one step closer to
having the fittest, most powerful body
youve ever had.
1. THE CHIN-UP CHALLENGE
Why it counts Te most valuable measure of
upper-body strength and muscular endurance is
the number of chin-ups a person can fnish with
proper form, says Pete Kupprion, an exercise
scientist, a personal trainer and managing partner
and head trainer for JF Gymnastique in New
York. So many men obsess over their ability
to push weight, yet few can match their bench-
pressing ability on the chin-up bar. If guys spent
more time practising chin-ups or pull-ups, we
would see fewer shoulder injuries and better
upper-body posture.
Take the test Grip the bar with your hands
shoulder width apart, palms facing you. Be sure
that your chin clears the bar at the top of each
rep and that your elbows are fully extended
when you reach the bottom of each rep. Since
your goal is to test your upper-body strength
and endurancenot just your ability to get your
chin above the bar at all costsif your hips
start swinging, stop the test immediately, says
Kupprion. Also, end the test if youre hanging
fully extended for more than three seconds
without moving your body upward.
CHECK YOUR SCORE
OUT OF SHAPE: No reps
AVERAGE: Three to six reps
FIT: Seven to 10 reps
ULTRAFIT: More than 10 reps
2. THE PUSH-UP TEST
Why it counts Push-ups are one of the easiest
and best upper-body strength training exercises
performed in a prone position, says Scott White,
a personal trainer based in Scottsdale, Arizona.
Tey strengthen your chest, triceps, shoulders,
deltoids, serratus anterior, coracobrachialis and
core.Push-ups are an excellent test of your
muscular endurance. Almost anyone can do them,
and they can be done practically anywhere because
all that you need is yourself and the foor. And
talk about real-world application: whether youre
pushing your car out of a snowdrift or shoving
of the wanker who has approached you with
malintent, youre using the same muscles you use
for the push-up.
Take the test Start by lying face down in a
horizontal position, propped up on your tiptoes.
Keep your arms at chest level, about 10 to 15
centimetres from your body, and begin to raise
and lower your chest to the foor.
CHECK YOUR SCORE
OUT OF SHAPE: Less than 20 reps
AVERAGE: 20 to 34 reps
FIT: 35 to 49 reps
4. THE SINGLE-LEG
SQUAT TEST
Why it counts Besides being a great test of
lower-body strength, the single-leg squat test is an
excellent test of how well your hip, knee and ankle
work together, says Kupprion. As the degree of
fexion in your knee increases, any imbalances in
your hip will cause your knee to move medially
or laterally. If you have good muscular balance
and control, your knee should move directly over
your second toe. And, because this is a unilateral
exercise, you can test each leg to see if they are
both balanced.
Take the test Just as with any other squat, stand
with your legs shoulder width apart and your arms
at your sides. Stand with your back to a bench or
chair. Rest one foot with the laces of your shoe
down on the surface of the bench behind you.
Keeping your torso as upright as possible, bend
your right knee and slowly lower your body until
your butt almost touches the bench behind you.
Pause and then push yourself upthis counts as
one repetition.
CHECK YOUR SCORE
OUT OF SHAPE: Less than two reps
AVERAGE: Two to five reps
FIT: Six to 10 reps
5. THE 1km CHALLENGE
Why it counts Te kilometreis an iconic distance that has served as a
solid measuring stick for ftness from primary school right through basic
training in the army. Running requires power, stamina and determination.
Te 1km challenge measures your bodys ability to generate energy using
oxygen and indicates your capacity for sustained, high-intensity exercise,
says Steven Hawkins, Ph.D., an associate professor of exercise science at
California Lutheran University and a fellow of the American College of
Sports Medicine. Tis is a critical part of success for endurance athletes
because better aerobic ftness means better performance. Perhaps, more
importantly, aerobic ftness provides the foundation for all other aspects
of ftness, improving the quantity and quality of work you can produce
in the gym or on the feld. Aerobic endurance also appears to reduce
your risk of injury during hard training while enhancing heart health
and reducing your risk of many other chronic diseases.
Take the test Go to a track or path that you know to be one kilometre,
set your timer and take of. But pace yourself: Te one-kilometre
challenge is a maximum-efort test, but in order to fnish it, youll need
the energy required to reach the fnish line. Your ability to complete it
requires controlled efort throughout the test, says Hawkins.
CHECK YOUR SCORE
OUT OF SHAPE: 6.5 minutes
AVERAGE: Less than 5 minutes
FIT: Less than 4.5 minutes
ULTRAFIT: Less than 4 minutes
3. THE VERTICAL-JUMP TEST
Why it counts The true test of power and short-term explosive power,
the vertical-jump test measures how high you can elevate your centre of
gravity off the ground from a standstill position, says White. The more
power youve packed into the muscles of your lower body, the higher
you can thrust yourself through the air. Liam Hennessy, PhD, and Jim
Kilty, coaching experts and co-heads of Irelands Setanta College, the
Institute of Strength and Conditioning Studies, recommend using the test
to determine if your training is progressing regularly or if your muscles
need more time to recover between workouts. Before your next workout,
measure your vertical-jump test status with a piece of chalk. If your jump
height is down by 5% from your best jump, take some extra time to
recover.
Take the test Stand against a wall on a flat surface, like a concrete gym
floor. Reach up as high as you can and mark this point with a piece of
chalk. (This is your standing reach.)You have three chances to jump
straight up from a standstill position, marking the highest point you can
reach each time. Measure the space between the lowest mark (your standing
reach) and your highest jump to determine the distance of your standing
vertical jump. Heres how to jump it right: from a standing start, dip down
quickly until your thighs are roughly parallel to the ground and jump
up as high as you possibly can. Whatever you do, dont pause while your
knees are bent because this cuts down on the power your body generates,
reducing your overall score.
CHECK YOUR SCORE
OUT OF SHAPE: Less than 40cm
AVERAGE: 40 to 50cm
FIT:53 to 71cm
ULTRAFIT: More than 71cm
R
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)
career guide
New
Year,
New
Career?
From the gym oor to the boardroom, careers
in tness are limited only by your skill and
imagination. From personal trainer to group
tness specialist, nutrition coach, motivational
speaker, or trainer of trainers the possibilities
are limitless. Every year the tness industry welcomes
thousands of newly trained professionals, with the majority
of graduates heading for gyms or parks. But, according to
Fitness Australias 2012 Fitness Industry Workforce Report,
10.4% of tness professionals will leave the industry in any
given year. It doesnt need to be this way; our populations
needs evolve and change. There are so many opportunities
for innovation and career expansion in our industry that - if
you are well-qualied, keep abreast of current industry
trends and research, and continue to learn and grow your
skill base - you can build a successful, fullling career in
tness. Over the next few pages (in fact through this entire
issue) youll nd inspiration in many forms, no matter the
direction your tness career is taking you.
VISION
PERSONAL
TRAINING
Andrew Simmons is the founder of Vision
Personal Training, Australias largest personal
training studio franchise with 47 studios
predominantly found in NSW, but also in
VIC and QLD. Vision was voted Emerging
Franchise System of the Year by the Franchise
Council of Australia in 2008 and National
Personal Training Business of the Year in 2003 and 2010. Inducted into
Fitness Australias Roll of Honour in 2013, Andrew has been presenting at
international conventions since 1995. He is also the author of two best-selling
books: Fat Loss Take Control, sales of which exceeded 40,000 and Ready Set Go -
3 Steps to Better Health, sales which have already reached 10,000 since 2011.
Andrew is driven every day by Visions goal to Build Communities
Transforming Peoples Lives. By that he means the clients who seek Visions
services as well as every team player at each studio. Having worked for many
years as a sole trader personal trainer and group ftness instructor inside big
health clubs, Andrew noticed that the long-term career prospects for trainers
were very limited. Trainers often felt isolated working in a dog-eat-dog
environment where they competed for clients on the gym foor and were also
forced to spend many unpaid hours writing programs (often inefective ones)
for people. Tese situations generally led to burnout and/or a lack of income.
To compound the situation, with so much conficting information confronting
trainers about how to achieve great results for clients, many trainers and clients
alike struggled to help people achieve long-term results.
Andrews background in exercise science - years of successfully training
clients to achieve their goals - as well as many years as an instructor trainer with
Les Mills, gave him the understanding of the benefts of creating systems to
grow a business. So he set about building a business model that would not only
help clients achieve great results but also enable trainers to have great long-term
careers. Visions programs for clients are so efective that they ofer this simple
promise: Follow your program 100% for your frst nine weeks and in the
unlikely event you do not achieve the agreed results, we will not only give your
money back, we will train you for free until you do.
Vision provides their trainers with a true career path. When a trainer joins
a Vision team, they commence a comprehensive nine-week mentor program
where they treat each trainer like a client.
Te best way for a trainer to develop initially is to frstly experience a
transformation of their own just like a client would, says Simmons.
During this process, they also teach them how to conduct frst-class goal
sessions, nutrition sessions, weight training and cardio sessions. Tey also
provide extensive online learning modules to accelerate their growth. Vision
also employs all of their trainers rather than asking them to pay unrealistic
rental fees and their goal is to build each trainers database so they can perform
35-40 hours of personal training per week. Teir leading exercise, nutrition
and business software systems ensure that trainers are able to spend their time
helping people rather than getting bogged down with admin.
Training in sales and marketing, trainer mentoring and leadership, group
training and management is provided for those wishing to advance their
careers further. In fact, many trainers without any previous training or business
experience have successfully transitioned through the process and now own
their own Vision studio.
Andrews goal is to not only expand further throughout NSW, VIC and
QLD but throughout Australia and internationally.
d d d

GET A
CAR EER
THAT WORKS OUT !
MAKE FITNESS YOUR FUTURE
WITH THE AUSTRALIAN INSTITUTE OF
PERSONAL TRAINERS
Join the REAL educator in fitness!
Our courses are based in REAL gyms, taught
by REAL fitness professionals, and offer more
opportunities to gain REAL employment.
KICK-START your career as a Personal Trainer.
Call Today 1300 880 255
www.aipt.edu.au/ultrafit
career guide
GET THE PERSONAL TRAINING
QUALIFICATION THE INDUSTRY PREFERS
career guide
Come and try all the
latest classes and
trends for 2014 then
book you and your
club in for training.
THE
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FITNESS
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See MYZONE in action.
Latest tness wear and supplements.
9am Group Ride with BTS
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10.15am H.I.I.T Box Cardio with Mel
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11am Foxy Fusion with HumanFusion
11.45am Group Core with BTS
12.15pm H.I.I.T STRENGTH &
Cardio with Mel Tempest
12.45pm Group Active with BTS
1.30pm - 3pm Mega Dance party with
Enrique Salomao
3pm - 7pm Enrique Advanced
instructors dance workshop
Date: February 15 and 16
Location: Ballarat Body & Soul
career guide
EXPAND YOUR
UNIVERSE
We challenge you to get in the game, to get moving,
to take the plunge into our world. Why? Because with
BODY BIKE Indoor Cycles you can travel to places you
have never been before. We expand your world mentally
and physically. We change your perspective, the way you
see yourself, your limitations and potential.
We reap what we sow in life - that is undoubtedly true.
But we often never see the results of our eforts. Te result
is intangible, even invisible. And in the end, the invisibility
kills our motivation, our drive and enthusiasm. However,
that is about to change with our newest indoor cycle,
BODY BIKE Connect. Your efort becomes measurable
and climbing up the mountain will never be the same
again.
In all aspects of life we need to strive to better ourselves.
Without aspirations, drive or dreams for the future
whats left? We need to stay hungry.
BODY BIKE Connect is the result of our hunger and
aspirations. We have taken everything we know about
indoor cycles and refned it, bringing perfection to every
little detail. We have taken everything we know about
indoor cycling and put it into the equation.
Te result is truly innovative; BODY
BIKE Connect is a sophisticated watt cycle
with an integrated sensor that measures your
individual performance. Te BODY BIKE
performance console shows you your watt
output, giving you immediate feedback on
the intensity of your training efort.
You can use the watt output when
competing against yourself to improve your
results, with your PT as an unequivocal
measurement of your performance and
progress, and you can even use it in group
cycling sessions to boost endurance and
strength.
For us there are no cutting corners, no
short cuts, no taking the easy way out. We
never compromise; instead we strive for
perfection in everything we do. BODY
BIKE Connect is the result of our relentless
quest for the ultimate indoor cycle. It is the
sum of years of experience and our passion
for indoor cycling.
Te BODY BIKE Connect is a
completely closed cycle with protective
plastic covers enclosing the crank and central
fywheel. All vital parts are in stainless steel,
completely eliminating problems of rust and
deterioration. Every little detail is carefully
thought out and serves a practical purpose
- we dont believe in coincidences. It is as
simple as that.
B
O
D
Y
B
I
K
E

U
N
I
V
E
R
S
E

i
s
c
o
m
i
n
g
FITNESS
CAREER
PATHWAYS
Personal Training Courses
(Certifcate III & IV in
Fitness)
Guaranteed Interviews
Career Support for Graduates
Professional Development
Courses (Fitness Australia &
Physical Activity Australia
accredited)
Australian Fitness Academy is committed to providing students with a
rewarding career in the ftness industry through the highest quality education
and career support.
We view the initial qualifcation as just the frst step in your ftness career.
Troughout our 20-years of operation we have set up extensive networks
and can guarantee our students receive job interviews.*
Our qualifcations set you up for success in the industry and you have access
to ongoing mentor support from our team of ftness experts. Once you are
established you can continue to refne your skills and knowledge through our
range of accredited professional development courses.
1300 232 348
www.tnesseducation.edu.au
* Guarantee is for students who demonstrate an outstanding commitment to their studies.
I have trained and mentored many
prospective gym instructors and personal
trainers over my 11 years in the ftness
industry, but a recent student was
fantastic - the best work experience
person I have encountered.
Much of the success of our experience
with this student can be attributed
to the fact that the Australian Fitness
Academys program ensured that the
student actually studied and experienced
all facets of the ftness industry. Te
program was extremely thorough and
made the student aware of the rigours
involved in being a successful gym
instructor or personal trainer.
- Director, Happy Life, Newcastle
KEEP RAISING
THE BAR
FROM TRAINING TO CERTIFICATION
in approximately 12 weeks.
With 10 pre-choreographed Group Fitness,
3 High-Intensity Interval Training and 6
Youth Fitness Programs, LES MILLS
brings a world of opportunity to your
Fitness career.
Choreography for each of our programs is
refreshed three to four times per year to
keep on trend with whats happening in the
industry.
LES MILLS" qua||cat|ons are recogn|sed
globally in over 76 countries. In Australia
you'|| nd our programs |n 1000 c|ubs and
counting.
Join over 100,000 LES MILLS Instructors
worldwide delivering our programs to
millions of members every week by training
in one of our two day Initial Modules.
Join our Tribe and help change the world.
START YOUR JOURNEY TODAY
www.lesmills.com.au/raisethebar
By Steven Stiefel
Photography by Cory Sorensen
abs
14
PLAN
Part One:
New Year
Start Up
Do you know your midsection muscles?
UltraFitness teaches you the proper way to work
each of them for perfectly sculpted abs.
Y
ou probably
know the basics
of how to develop
your abs, but you
may not know how
to really target each
individual muscle of
your midsection. Tis
year UltraFitness is
presenting you with a
graduate level seminar in
abs development.
Te great news is that this program will take you from the
place where you are right now to wherever you want to be.
Havent been to gym for a few years? Well get you back into
it. Have good abs? Well help you make them great.
The first thing that you need to know is that your
midsection is constructed of different muscle sections. If
you want complete abdominal development, then you need
to know how to work your midsection in all the ways that
it moves. Some of these midsection muscles are visible
underneath your skin, but some are not because they lie
under other abdominal muscles. While it may seem that
you only want to develop the visible ones if appearance
is your main goal, thats not necessarily the case. Muscles
(such as the internal obliques) that lie underneath exterior
muscles can be crucial for developing those that lie on top
of them. Working these deeper fibres strengthens your core
so that youre able to work the visible ones more effectively.
The net benefit is that your abs will not only appear more
defined, but your core will be dramatically strengthened,
providing aesthetic and functional benefits.
To compile this workout, weve turned to our team of
experts, and theyve helped us refine this 2014 edition of
our annual abs special, providing you with the best abs
program, yet. You can follow it for as long as you like,
but be warned: Ultra FITNESS has another plan up our
sleeves. So keep an eye out for a second and more advanced
instalment in an upcoming issue.
Lets Get To Work
As you can tell from glancing at the following pages, this
plan has a large assortment of exercises that are separated
into various categories. Whether youre just getting back
into the gym, or are a seasoned regular, youll perform four
exercises each time you workout. Each of these exercises has
a different target for full abs development. Were providing
you with five workouts that incorporate a variety of moves,
the fifth of which repeats some of our favourites. In each
workout, the target of the moves is essentially as follows:
First move: Targets the whole rectus abdominis for crucial
six-pack development.
Second move: Targets lower abs (the lower portion of the
rectus and the transverse abdominis) for enhanced detail in
this dif cult-to-develop region.
Third move: Targets the side abs (obliques and serratus) to
tie the entire midsection together.
Fourth move: Uses isometric (static holds) to strengthen the
entire core for better results from the other moves over time.
For more on how the workouts are constructed, take a
look at Te Abs Plan Workouts chart and the exercise
descriptions that appear on the pages that follow. Te key
to success is to fnd the plan thats right for your skill level.
Great
abs can
be yours
THE EXERCISES
Te following pages show the exercises that comprise your Abs Plan 14 New Year
Start-Up. Wherever you are with your abs developmentfrom rank beginner to
someone with advanced abs developmentthese moves will teach you how to properly
work all the muscles in your midsection for vastly improved abs development.
Weve separated the plans elements into four categories: Those that target
your upper body toward your lower (Crunches); those that move your lower body
toward your upper (Lower Abs Moves); those that involve rotation of the spine
(Twisting/Oblique Moves); and, those that build strength by requiring you to
hold a static position using the power of your midsection (Isometric Moves).
Each exercise provides a wealth of informationas well as an intensifier
move that allows you to make each set more challenging as you progress in your
abs development. Our team of Ultra FITNESS trainers offers bonus tips and
comments on how to perform the moves to get the most from them.
The target muscles are listed, more or less, in a top-down order beginning
with the muscle of primary focus. Of course, this can vary somewhat with how
individuals perform each rep. Try to keep your primary target muscles in mind
as you perform each move because the workouts have been designed to be most
effective by pairing exercises that work differing target muscles.

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START UP MOVES SETS REPS ADVANCED MOVES SETS
Standing Crunch 2 10 Floor Crunch 3 15
Lying Bench Knee-in 2 15 Reverse Bench Crunch 3 15
Cross-over Crunch 2 10 Cross-over Crunch 3 15
Lying Vacuum * 2 3 Standing Vacuum 3 5
A

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Ball Crunch 2 10 Ball Crunch 3 15
Spinal Extension (on ball) 2 10 Spinal Extension (on ball) 3 15
Standing Obliques Crunch 2 10 Floor Bicycle 3 15
Lying Vacuum 2 3 Static Forearm Ball Bridge 3 5
B

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Standing Crunch 2 10 Cable Ball Crunch 3 15
Spinal Extension (on ball) 2 10 Medicine Ball Twist 3 15
Cross-over Crunch (w/ ball) 2 10 Cross-over Crunch (w/ ball) 3 15
Plank 2 3 Plank 3 5
C

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Ball Crunch 2 10 Knees-to-Nose Crunch 3 15
Reverse Ball Crunch 2 10 Reverse Ball Crunch 3 15
Medicine Ball Twist 2 10 Medicine Ball Twist 3 15
Plank 2 3 Side Plank 3 5
D

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Ball Crunch 2 10 Ball Crunch 3 15
Reverse Ball Crunch 2 10 Reverse Ball Crunch 3 15
Cross-over Crunch 2 10 Cross-over Crunch 3 15
Plank 2 3 Plank 3 5

E
* Modify It version of Standing Vacuum
THE ABS PLAN WORKOUTS
Tese are the abs workouts for everyone following the Abs Plan 14. Find the program that is right for you
and implement it with the body part training split that correlates to your ftness level.
A lot of guys believe that performing endless
reps will lead to perfect abs, but were here
to disabuse you of that. You get great abs by
learning how to move the muscle functionally,
says Steve Zim, certified personal trainer and
UltraFit Advisory Team member. Performing
a full, deep contraction with perfect form, then
following that with a full-muscular stretch is
what etches detail into your abs. As such, weve
capped all of our moves at 15 reps. Whether
youre advanced or a beginner, you have to put
as much efort as you can into each rep to get
the results you seek.
One of the most important differences
between our Start-Up and Advanced programs
is the exercise selection. Some exercises are too
challenging for beginners to perform with an
effective abdominal contraction.
Your Total Abs Plan Training
Program
If youre serious about abs development, then you
need to really focus on working them. But not, of
course, to the exclusions of other aspects of your
training. While you need a focused abs program to
refne and hone your midsection, you also need to
perform cardio to burn fat and weight training to
build muscle mass.
Regardless of how many days a week you
train your absthree, four or fiveyou
should keep to our A to E sequence for best
results. In other words, if you perform Abs
Workouts A, B and C in one week, the next
week you should pick it back up with D, E
and then A again, following this five-routine
rotation throughout the program.
You may have noticed that most exercises
come with an Intensify It section. For every
move weve included in this workout, weve
also provided you with a way to make it more
difficult, providing you with ways to improve
the quality of your abs development, no
matter how advanced you are. Another way to
look at this is that the Abs Plan 14 provides
you with double the exercises! You can think
of each intensifier as not only a more difficult
variation on the basic move, but essentially an
entirely new one as well.
STANDING CRUNCH
Target: Rectus abdominis
UltraFit Comment: Tis is the move I use when Im
teaching my beginning clients how to engage their rectus
abdominis, says certifed personal trainer and former ftness
model, Dakota Mitchell. If you dont know how to contract
your rectus, you wont get good results from any abs moves.
Mitchell says that you only need to do a handful of standing
crunches to get the beneft of the move.
Start it: Stand with your feet about shoulder width apart
with a slight break at your knees. Tuck your hips and place
your fngertips lightly at the back of your head.
Perform it: Bring your ribs closer to your pelvis using the
power of your midsection. Allow your upper back to round
and your butt to tuck under a bit more as you palpate them.
You only need to move a few centimetres or so. When
you reach that point, contract your midsection even more.
Tink about what you want your six-pack to look like as
you perform this exercise, Mitchell says. You can take your
shirt of and perform this move in front of a mirrorbut its
probably best to try that at home.
Intensify it: Once youve learned to do the contraction,
known as the positive range of motion, you can begin to
work on intensifying the negative range of motion. To do
this, hold your abs taut as you stretch back up to a standing
position. Go directly into the next rep without releasing
your abs.
SPINAL EXTENSION ON BALL
Target: Rectus abdominis, transverse abdominis
UltraFit Comment: Te beauty of this move is that it takes your abs through a
range of motion they dont utilise with most abdominal moves, Mitchell says. Tis
helps to fully develop and strengthen them.
Start it: Tis movement begins in the same position as a ball crunch, but you will
move your body in the opposite direction.
Perform it: Holding your abs taut, stretch your upper body back so that your
upper back contacts the ball. Maintaining natural curvature in your spine, you can
drop your head back a bit so youre looking at the opposite wall. Keep your abs tight
throughout, and pull back to the top of the ball crunch position.
Intensify it: Place a light weight behind your head. When you reach the fully
outstretched position you should really emphasise the stretch before you contract
back to the start position.
A B C D E B D E
A B C D E A D E
A B C D E A C
CRUNCHES
Tese exercises all target the rectus abdominis. Tey do so
primarily by moving your upper body toward your lower
body, creating a contraction in your rectus.
BALL CRUNCH
UltraFit Comment: Tis is one of the most basic moves and it is excellent for beginners
or experienced individuals because you can control the amount of work and intensity of
each rep.
Start it: Lie on the ball as shown. Your upper legs should be about parallel to the ground
(depending on your height and the size of the ball), and your lower legs should be braced
against the ground at an angle that allows you to maintain control and feel the move in
your abs.
Perform it: Holding your abs hollowed in and tight, curl your upper body up using
the power of your abs, keeping your lower body stationary. As you approach the upright
position, force a deeper contraction into your midsection. Hold that contraction for a
moment, then without releasing your abs, stretch back to the starting position.
Intensify it: Perform the same movement with your feet on a wall, about 30 centimetres
of the ground. You can also hold a small weight behind your head for additional
resistance.
A B C D E A B D E
A B C D E A B C E
A B C D E B C D E FLOOR CRUNCH
UltraFit Comment: Tis is a basic move, but it can be
dif cult for some beginners to really hit their rectus because its
easy to bring the hip fexors into play, Mitchell says.
Start it: Lie on your back on the foor with your knees up and
your feet on the ground. Place your arms across your chest or
behind your head near your neck. Begin with your upper back
of the ground.
Perform it: Raise your upper body toward your knees using
the power of your abs and avoiding pulling at your head or
neck. You only need to move a few centimetres as long as
you hollow out your abs throughout the movement, Mitchell
says. When you reach the midpoint, crunch down on your abs
while theyre still sucked in. Ten, without releasing your abs,
stretch back to the start position.
Intensify it: You can raise your feet
of the ground with your knees a little
farther from your upper body than your
hips. You can also hold a small weight
at the back of your head as you perform
the set.
KNEES-TO-NOSE CRUNCH
Target: Rectus abdominis, transverse
abdominis, obliques, serratus
UltraFit Comment: Personal trainer Steve
Zim says that this is one of the easiest
moves for beginners that includes the most
important movements of all your abdominal
muscles. He also adds that its a great move
for experienced abs trainers, too.
Start it: Lie on the foor with your hands
lightly touching the back of your head. Hold
your upper legs at about a 45-degree angle
with your lower legs parallel to the ground.
Perform it: Raise your upper body of the
ground, curling towards your lower body.
At the same time, bring your legs in so that
your knees come close to your nose (with
your elbows on the outside of your knees).
Intensify it: Add another step to the
move by pulling your hips of the ground
at the midpoint of the movement. Raising
your hips will intensify the work in all your
major abdominal muscles, Zim says.
CABLE BALL CRUNCH
Target: Rectus abdominis, transverse
abdominis
UltraFit Comment: Tis move is one
of the best for using constant tension
and weight to add further resistance to
basic crunches.
Start it: Place a stability ball about 90 to
120 centimetres from an adjustable cable
weight stack with a rope attachment about
120 centimetres of the ground. Grasp the
rope and sit on the ball with your back to the
weight stack. Place your feet on the ground
with your upper legs close to parallel to the
ground. Hold the rope with both hands
beside your neck at your shoulders.
Perform it: From this position, perform
a basic crunch. Hold your lower body
stationary and keep your lower abs hollowed
out as you curl your upper body upward.
Hold your abs tight, and resist the weight as
you stretch back to the start position.
Intensify it: Vary your weights. Start with a
light to moderate level, and increase the weight
for each set. Each increase in weight forces
your body to work a little diferently so that it
doesnt accommodate to a particular amount.
Keep in mind that lighter weights may allow
your abs to work harder than heavier ones
because you need to recruit more supporting
muscles to move heavier weights.
REVERSE BALL CRUNCH
Target: Transverse abdominis, rectus abdominis
UltraFit Comment: Tis move really forces you to perform reverse crunches proper-
ly, Page says. You cant cheat because holding the ball isolates the pelvic movement.
Tis makes this move one of the easiest to
perform from a technical perspec-
tive, but one of the more challenging
from a physical aspect.
Start it: Lie on your back on
the foor with your legs wrapped
around a stability ball in an extend-
ed frog leg position, pressing both
your heels and calves into the ball.
You can place your palms against the
ground or grasp a stationary appara-
tus for stability if necessary. Start the
ball a few centimetres of the ground.
Perform it: Hold your midsection
hollowed as you raise the ball farther
of the ground. Your spine should
curl up of the foor as you raise
your lower body. As you reach the
midpoint, contract your lower abs,
and, holding them taut, begin to
lower the ball. Stop just before the
ball reaches the ground, and begin
the next rep.
Intensify it: When you reach the
midpoint of the movement raise
the ball upwards, deepening the
contraction during each rep.
LYING BENCH KNEE-IN
UltraFit Comment: One of the fundamentals of full
abdominal development is learning how to work the transverse
abdominis, a key muscle in lower abs development (and thus
essential for total abs development). Unfortunately, this is
one of the hardest things to master. Te great thing about this
move, when it is performed correctly, is that its the frst step for
beginners to learn how to develop this muscle.
Start it: Sit sideways on a bench with your hands holding the
bench. Extend your legs so they are straight and your feet are
about eight centimetres or so higher than the foor.
Perform it: Pull your knees in toward your body using the
power of your lower abs. Feel a deliberate crunch in the lower
abs, then slowly extend your legs without letting them sink
below the starting position, feeling a stretch as you return to the
start position.
Intensify it: Allow your tailbone to curl of the bench as you
feel a deeper crunch in your midsection at the midpoint of the
exercise.
LOWER ABS
Tese exercises focus on moving the lower body towards the
upper, primarily targeting the lower abs. Tey not only work
the rectus, but they primarily target the transverse abdominis,
which lies beside the lower part of the rectus abdominis.
A B C D E B C D E
REVERSE BENCH CRUNCH
UltraFit Comment: Tis move incorporates the efects of lying bench knee-ins and
reverse foor crunchesyou pull your knees in and then at the midpoint of the move
you roll your hips of the bench, feeling a deeper contraction in your abs, says Jef Page,
a certifed personal trainer.
Start it: Lie on a bench with your tailbone just at the edge of the bench. Grasp the
bench with your hands near your neck or shoulders and extend your legs straight and
slightly higher than the bench, but keep your lower back in contact with the bench.
Perform it: Anchoring your upper body with the help of your hands, pull your knees in
toward your midsection. As you reach this point, use the power of your abs to pull your
lower back of the bench. Holding the contraction, begin to extend your legs outward
and slightly upward. Continuing to hold your abs taut, allow your spine and legs to
extend, but maintain contact between your lower back and the bench at full extension,
keeping abs hollowed throughout.
Intensify it: Grasp a light weight between your feet as you perform the move.
A B C D E B C D E
A B C D E B C
TWISTING/OBLIQUES
Twisting moves engage many diferent muscles of the midsection. Of pri-
mary importance are the obliquesthe visible muscles on the middle of the
torso next to the rectus abdominis. Of nearly equal importance are the ser-
ratus muscles. Tese are the fnger-like muscles that lie above the obliques,
near the chest, covering the ribs on your sides.
CROSS-OVER CRUNCH (feet on oor)
Target: Obliques, rectus abdominis, serratus, transverse abdominis
UltraFit Comment: One of the most basic moves for engaging the
obliques as well as the rectus and other abdominal muscles.
Start it: Lie with your back and feet fat on the foor. Your feet should
be about 30 centimetres beyond your butt with knees raised. Interlock
your hands behind your head and raise your upper back of the ground.
Perform it: Hollow out your abs and begin to crunch upwards.
After youve moved about 2.5 centimetres, start to twist your elbow
toward your opposite knee. Rise up until you feel a contraction in the
lower part of the rectus and your obliques. Hold that contraction for a
moment. Ten, without releasing the tension in your abs, stretch your
abdominal muscles as you lower your body back to the start position
with your upper back still of the foor. Perform the next rep on the
opposite side, alternating until youve completed all reps for the set.
Intensify it: Bring your legs up so that your lower legs are parallel to
the ground throughout. Angle your upper
legs slightly away from your torso. Twist your
elbow to the outside of your opposite knee to
get a deeper contraction.
MEDICINE BALL TWIST (on stability ball)
Target: Obliques, serratus, rectus abdominis, transverse
abdominis
UltraFit Comment: Tis is a great move for
integrating weight into your obliques training, Page
says. Its also terrifc for improving functional capability
of your core.
Start it: Sit on a stability ball, holding a weighted
medicine ball (start with a light ball) in both hands
above your abs. Place your feet on the foor about
shoulder width apart to brace yourself. Hollow out your
abs and lean back, maintaining a neutral spine position.
Tis will make certain that you keep emphasis on your
abs throughout the entire set, Page says.
Perform it: Twist your arms to one side, holding
your abs tight as you do so. Allow the weighted ball to
travel several centimetres away from your torso. Feel the
contraction and then pull the weight back to the start
position using the strength of your abs. Repeat on the
other side, and alternate until youve performed all reps.
Intensify it: Great ways to intensify this move include
using diferent weighted balls, and working with
diferent rep paces. Try performing this move very
slowly, extending your working-side arm behind you
while holding the ball with just one hand as the other
follows.
A B C D E B C D
A B C D E A B E
CROSS-OVER CRUNCH WITH BALL
Target: Obliques, rectus abdominis, transverse
abdominis, serratus
UltraFit Comment: Holding the ball between your legs
forces you to use your abdominal muscles, removing the
hip fexors from the move, Page says.
Start it: Hold a small- to medium-sized stability ball
between your lower legs, digging your heels into the
ball. Keep the ball about 10 centimetres of the ground
throughout the exercise. Your upper legs should be a little
short of vertical, with your knees away from your torso.
Place your hands at the back of your neck and raise your
upper back of the ground.
Perform it: Hollow out your abs and bring your elbow to
your opposite knee. Crunch down, feeling the contraction
in your obliques and lower abs. Hold that contraction
for a few seconds, then stretch back to the start position,
keeping your abs taut and hollowed throughout. Make
sure your upper back remains of the ground throughout
the rep. Ten perform a cross-over crunch to the other
side, alternating until youve completed all reps for the set.
Intensify it: Emphasise the twisting motion by taking
your elbows outside your knees for each rep.
STANDING OBLIQUES CRUNCH
Target: Obliques, serratus
UltraFit Comment: Tis version is one of the most basic and
easiest to perform for beginners, Zim says. One of the benefts
is that it targets the side abs by working only in that plane.
Start it: Stand with your feet about shoulder width apart, and
hold a dumbbell in one hand. Place your other hand on that
sides hip.
Perform it: Bend over to the weighted side, allowing the
dumbbell to travel downwards. Contract your side abs on the
weighted side, and feel a stretch on the opposite. Pull back to
the start position, emphasising the muscles on your weighted
side. Perform all reps for one side, then switch the dumbbell to
the other hand and perform all reps for that side.
Intensify it: Instead of leaning into the bend, think about
arching up and over to the side, working much higher up
on your side abdominals. Tis will recruit more serratus,
improving abdominal tie-ins to chest and back, Zim says.
A B C D E A C D E A B C D E A C D E FLOOR BICYCLE
Target: Obliques, rectus abdominis,
serratus, transverse abdominis
UltraFit Comment: Tis is one of
the most efective abdominal moves
for total development, Zim says.
Start it: Lie with your back on the
foor and your legs elevated of the
ground at about a 45-degree angle.
Place your hands at the back of your
neck and raise your upper back of
the ground.
Perform it: Keeping your abs
hollowed out, bend one knee,
bringing it in toward your body.
At the same time, rise up with your
upper body, twisting your opposite
elbow to the bent knee. Crunch
down on your midsection, feeling
your rectus and your obliques
working. Extend your bent leg back
to the starting position. From there,
move your other elbow to the other
knee as you pull it in. Alternate until
youve completed all reps for both
sides.
Intensify it: Instead of performing a set number of reps, you can perform this move
more rapidly for a set length of time, such as 60 or 90 seconds. Alternatively, you can
add ankles weight or hold a light weight behind your head
to add more resistance.
A B C D E A B D E
84 FEBRUARY/ MARCH 2 01 4 | ul t rafi t nessmag. com. au 84 FEBRUARY/ MARCH 2 01 4 | ul t rafi t nessmag. com. au
STATIC FOREARM BALL BRIDGE
Target: Rectus abdominis, internal obliques,
serratus, transverse abdominis
UltraFit Comment: Tis stationary move is
the precursor to Forearm Ball Rollouts, Page
says. Its great for developing core strength
because the upper body is forced to work hard to
stabilise itself.
Start it: Place your forearms on a stability ball
with hands close together and your elbows a little farther apart. Your hands should be
close to your chin at the start of the exercise. Your body should be straight with your toes
on the ground. Dont allow your torso to sag at any point during the exercise.
Perform it: Hold your abs hollowed out as you concentrate on stabilising your entire
body. Maintain this position for 60 seconds, striving to increase endurance to two
minutes.
Intensify it: Begin with your body even more extended by rolling the
ball out a bit farther. In this more advanced version, your chin will be
higher of the ball and closer to your elbows than to your hands.
SIDE PLANK
Target: Transverse abdominis, obliques, serratus,
rectus abdominis
UltraFit Comment: Tis isometric move is great
for increasing strength in the abdominals, back and
shoulders, and helps to improve trunk stabilisation by
working the transverse abdominis, Salzberg says.
Start it: Balance on one hand and the side of your foot so that your body is in one
vertical plane. You can use your higher leg to stabilise by touching the ground beside your
balanced foot, or you can lay it on top of that foot. Your body should be straight or slightly
arced upwards at the hips. Your higher arm can be opened to the ceiling or laid fat against
your side
Perform it: Hold your abs tensed throughout the movement, keeping the lower abs
hollowed. Its important to relax your shoulders, Salzberg says. Also,
dont allow your hips to sag. After you can perform this isometric move
for 60 seconds, strive to add time until you can do it for two minutes.
You can also raise your higher leg until it is parallel to the ground.
Repeat the movement on the other side.
Intensify it: I like advanced versions of this exercise in which the top
arm stretches to the ceiling, often with a weight, perpendicular to the
line of the shoulders, Salzberg says.
PLANK
Target: Rectus abdominis, internal
obliques, serratus, transverse abdominis
UltraFit Comment: Tis exercise helps
increase core strength, which can translate
to better core development when combined
with other exercises.
Start it: Get into a push-up position with your forearms on the foor. Your body
should be straight from your heels to the top of your headavoid sagging or piking
at the hips, and dropping your head.
Perform it: Pull your abs in tight, hollowing out your lower abs without changing
your body position. Control the position using the strength of your core and hold for
60 seconds, working up to two minutes.
Intensify it: After about 30 seconds, raise one leg
about 20 centimetres and hold that position for about
30 seconds. Ten lower with control and switch legs.
STANDING VACUUM
Target: Transverse
abdominis, internal obliques
UltraFit Comment: Tis
exercise is great for learning
how to work the transverse
abdominis and internal
obliques, says personal
trainer David Salzberg.
Its also a great exercise for
reducing your waist while
simultaneously building core
strength needed for explosive
lifting. Salzberg adds that
the move can be performed
standing, sitting, kneeling or
lying down.
Start it: Your feet should be
about shoulder width apart;
your spine should be held in
a neutral position, and you
can place your hands at the
back of your head.
Perform it: Exhale all
the air out of your lungs
and bring your stomach
in while trying to imagine
touching your navel to your
spine, Salzberg says. Hold
the contraction for at least
20 seconds, continuing to
add time as your skill with
this move improves. As you
get progressively better, you
should be able to see your
lower ribs emerge as your
stomach becomes more
concave.
Modify it: You can make
this move a little easier by
performing it lying on your back on the foor. Te foor ofers
support to your lower back, making it easier to pull in your abs.
Note that this version is the fourth move in Workout A and B
in the Beginner workout.
ISOMETRIC
Tese moves are challenging to perform because you
are asked to hold an abdominal contraction for long
periods of time (30 - 60 seconds, and sometimes for two
minutes). Tese moves are great for strengthening the entire
abdominal area.
A B C D E C D E
A B C D E A B
A B C D E A B C E
A B C D E A C D E
ul t rafi t nessmag. com. au | FEBRUARY/ MARCH 2 01 4 85 ul t rafi t nessmag. com. au | FEBRUARY/ MARCH 2 01 4 85
Weve got your day covered
with these simple, delicious
and easy recipes from Rocco
Soraces cookbook Eat Your
Way Slim. These recipes will
have you loving your meals
and losing your love-handles
all at the same time!
BY ROCCO SORACE
Breakfast - Kale and
Mushroom Omelette
Ingredients
1 egg
3 egg whites
1 tsp Parmesan cheese, grated
Pinch of salt
1 tsp ground nutmeg
Cracked pepper
Extra virgin olive oil spray
cup sliced mushrooms
red onion, diced
cup chopped kale (can use fresh spinach)
Directions
1. Beat egg and egg whites in a small bowl.
Mix in Parmesan, salt, nutmeg and pepper.
2. Heat oil in a large pan over medium heat;
cook and stir mushrooms and red onion
for about fve minutes. Place kale in a
non-stick pan and cook until just wilted.
Stir in egg mixture; as eggs set, lift edges,
letting uncooked portion fow underneath.
Cook until egg mixture sets, around 10-15
minutes.
3. Cut into wedges and serve immediately.
Nutritional Information per Serving
Energy: 1259 kJ (301 cal), Protein: 15g, Fat:
9.6g (Saturated 3.0g), Carbohydrates: 6g (sugar
5g), Sodium: 296mg
Lunch - Organic Fettucine
with Chicken and Sundried
Tomato Pesto
Ingredients
1 pack organic fettuccine
2 spring onions
200g chicken breast, cut into small pieces
4 mushrooms sliced
2 tsp sundried tomato pesto
1 Lebanese zucchini, chopped
red onion, chopped
4 kale leaves, chopped
4 cherry tomatoes
25g low-fat feta cheese
4 basil leaves, chopped
Fresh oregano to garnish
Directions
1. In a medium bowl, prepare fettuccine, drain liquid, and rinse
with hot water for one minute.
2. Spray frying pan with extra virgin olive oil and place
over medium heat. Add spring onions, ham, chicken and
mushrooms.
3. Season with two teaspoons of the red pesto, and stir fry until
cooked.
4. Add cracked pepper and salt to taste.
5. Add the remaining veggies and pasta, and stir fry for a few
minutes.
6. Turn of heat. Add feta and chopped cherry tomatoes.
7. Garnish with basil, fresh oregano and cracked pepper. Serve
and enjoy.
Energy: 848 kJ (203 cal), Protein: 30.6g, Fat: 4.4g (Saturated 2g),
Carbohydrates: 1.5g (Sugar 1.4g), Sodium: 466mg
Dinner Spinach and
Feta Stuffed Chicken
Ingredients
2 boneless skinless organic chicken
breasts, tenderised
Salt and pepper
1 tbsp chicken seasoning
cup low-fat feta cheese
cup baby spinach
2 slices low-fat ham, thinly sliced
2 corn cobs
Directions
1. Cover chicken breasts with salt, pepper
and chicken seasoning.
2. Fill the tenderised chicken breast with feta,
spinach and ham. Fold over the flling and
secure with a toothpick.
3. Preheat oven to 180C.
4. Place chicken breasts in a baking dish
coated with non-stick cooking spray.
Cover with foil and bake for 35-45
minutes or until tender.
5. Serve with a cob of corn and your choice
of salad.
Energy: 721 kJ (172 cal), Protein: 23g, Fat: 6.3g
(Saturated 2g), Carbohydrates: 7g (Sugar 3.3g),
Sodium: 296mg
Dessert - Baked Apple with
Dates and Walnuts
Ingredients
4 cored organic apples
Handful of crushed walnuts
5 pitted dates, nely chopped
Pinch of cinnamon
1 tbsp honey
50g organic muesli
100g fresh berries
Directions
1. Preheat oven at 180C.
2. Place the cored apples with skin in a non-stick pan.
3. Combine walnuts, dates, cinnamon, honey and muesli and
stuf the centre of each apple.
4. Bake for 30 minutes.
5. Serve with fresh berries of your choice.
Energy: 397 kJ (95 cal), Protein: 1.7g, Fat: 2.1g (Saturated 0.3g),
Carbohydrates: 15.6g (Sugar 8.2g), Sodium: 44mg UFM
Drink soothing peppermint tea to calm down your
digestive system and prepare you for bed.
DDDr Drin inkkkk soothi hing peppermin
Night-Tim
e Tip
s Prime Minister Tony
Abbott suited up to
lead his team out to
face Australias 44
th
sitting of
Federal Parliament since 1901,
I decided to ask his for his view
on the common belief.
With a furry of agendas on his mind, from
carbon tax elimination to childcare - and literally
everything in between - I wondered how he
keeps both mentally and physically prepared for
what the day may throw at him.
Many leaders around the world choose to walk
or swim before they start their working day,
but you take that to a whole new level. So what
is a typical day for Tony Abbott exercise- and
work-wise?
A
Tony
Abbotts
Mental
Health
Therapy
Over my years,
I have heard
many make
the statement
running distance
is 90% mental
and 10% physical.
BY PAT FARMER
Live the Hivita Life
www.hivita.com.au
Live the Hivita Life
www.hivita.com.au
My routine in Canberra is going for a cycle at 5.15am and going
up and down Red Hill four times. Tats a great way to start the
day because you go into your frst meeting with a very clear head;
it doesnt matter how busy the previous day has been and it doesnt
matter how late you got to bed, when you get of the bike at
6.10am, you feel pumped. Its a great way to start the day.
Now, in Sydney, theres a bit more competition as to what I
do in the morning. I might go for a run or a ride, but probably
a couple of days a week I get out for a ride around Sydneys
back streets of Forestville. Most weekends therell be a ride with
the team and that will normally be anywhere between 50km
and 100km. Whether its a shorter or longer ride, invariably
its followed by a cup of cofee; I regard it as a kind of mobile
mens group because you can usually fnd someone who will
listen to your complaints and you can invariably have a good
laugh at the end.
How important is keeping healthy and ft to the job of running

the country?
Exercise has always been mental health therapy for me. If youve
had a really rough day, a trip to the gym or getting out for a run
for 40 minutes can be very therapeutic. Similarly, I fnd exercise at
the start of every day puts you in the best possible frame of mind
to tackle whatever challenges the day inevitably throws at you.
What do you think is the biggest challenge Australia faces when

it comes to defeating obesity? Australia prides itself on being
a sporting nation and yet we have one of the highest rates of
obesity in the world. Why do you think we have become one of
the worlds fattest nations?
We are people who take sport seriously we always have and
we always will and anyone who wants to relate to Australians
tends to have to take an interest in sport. Personally, I derive much
more satisfaction from participating in sport than from merely
watching it. Nevertheless, its important to show your face at
major sporting events because people have come to expect that
of national leaders. I do accept, though, that we do have a serious
obesity problem. I would probably rather tackle it by exhortation
and example rather than through legislation and regulation, but I
do accept we have an obesity problem.
Te Go for 2&5 (two fruits & fve vegetables) was implemented

to educate and encourage Australians to eat healthier and have a
more balanced diet. Has this been a good thing?
I think its very important that people try to ensure that their diet
is as healthy as possible.
Does your health and ftness add to your output in the

workplace?Do you see your past commitment to marathon
running, swimming and cycling as an aid to your personal and
professional growth?
Exercise is part of my mental health regime as much as a physical
ftness regime. I get out every morning for about an hour, often
on the bike and running, or sometimes - depending on where Im
staying - in a hotel gym. But if I get an hours exercise at the start
of every day, the whole day seems to go so much better. So, as I
said, for me its not really about being super ft, its more about
being mentally ft.
What is the furthest you have ever run or cycled in a single event?
Well, the full ironman (3.8km swim, 180km ride and 42km
run) in 2010 was the biggest event Ive been in - and there were
three half-ironman events that Ive been in. I also did the Nepean
triathlon back in 1986 when I was living in Emu Plains that was
my frst. I really enjoyed it and Im pleased that Ive had the chance
many years later to get back into the sport.
In 1998 I initiated the Pollie Pedal charity bike ride to help
us politicians get out of our comfort zones rather than to cycle
as such. But over time the cycling aspect of it has become more
important and, I guess weve moved from mountain bikes to road
bikes. Te distances have gone up from 80km a day to - on some
occasions 180km or 190km a day. Its the time of the year when
you get to see the parts of Australia that are well and truly of the
beaten political track. You get to meet people in a rather diferent
context of the usual day-to-day political life and the comradeship
is terrifc.
Do you have any inspiring words of advice for those embarking

on a career in the health and ftness industry or simply a
healthier future for themselves?
I try not to be too prescriptive with advice on these things, but
participation in sport and ftness is a great leveller. Mostly, its
companionable, its therapeutic and sometimes when you go for a
run or a ride with some thorny problem on the back of your mind,
a solution or a way forward emerges from your subconscious in
the course of the exercise. Participation in sport is the best possible
way to catch up with your mates and its the best possible stress
relief. For me, its good mental therapy.
CHC43247-10/13
Plgh poLency PlvlLa SLress ls beneclal durlng umes of sLress. ?ou'll nd lL ln selecLed healLh food sLores, pharmacles,
and onllne. use only as dlrecLed. Always read Lhe label and lf sympLoms perslsL see your healLhcare professlonal.
vlLamlns should noL replace a balanced dleL. Llve Lhe PlvlLa llfe. Learn more aL hivita.com.au.
IF YOU DONT
HAVE TIME TO
SMELL THESE,
YOU NEED
many less serious injuries common to weekend warriors,
including soft tissue trauma, muscle soreness, stifness and
infammation.
I ended up in hospital after a volleyball match in which I landed
badly on the sand during a twisting maneuvre and severely ruptured
my knee, Kerri said. I was completely devastated when told by a
doctor that playing volleyball might not feature in my future given
the extent of my injury. While tempted to wallow in self-pity, I was
determined to somehow reach my goal of playing volleyball again.
Kerri achieved her goal, but on a diferent surface. Sand is softer
to play on than a hard volleyball court, and the change of surface
meant Kerri was able to continue her volleyball career without the
unforgiving impact on her joints.
While dif cult to endure, the setbacks have made Kerri highly
cognisant of the importance of strategic goal-setting and efective
injury management.
People think athletes are born with a special talent, Kerri
said. While some are, most achieve greatness through hard work,
persistence and strategic goal-setting.
After plotting her way to world volleyball domination, Kerri
erris story illustrates the
relevance and power of
creative goal-setting and
efective sports injury management
to everyone whether an elite athlete
or weekend warrior. Her story also
demonstrates the benefts of sheer
resilience and tenacity.
Having represented Australia in volleyball for 22 years, the
highlight of Kerris career was clinching gold with Natalie Cook
at the Sydney 2000 Olympics. However, her journey to Olympic
success was not always paved with gold. It was long and arduous,
flled with dramatic highs and devastating lows.
Before helping to place Australia on the world volleyball map,
Kerri endured six knee surgeries that threatened to end her
professional and coaching career. Not only that, Kerri sufered
K
Three-time Olympian Kerri Pottharst knows the euphoria of
being at the top of your game one minute, only to be at your
lowest ebb the next.
BY EMMA BOSCHEINEN
Goal-Setting
+ Injury
Management
= Sporting
Success
I armed my Weekend Warrior Workshop participants with
strategies designed to help them focus on what they wish to
achieve in their lives, Kerri said, rather than focusing on what
they dont have.
Tese strategies include one key component creativity. Creative
goal setting requires you to write down exactly what you want to
achieve and how you can accomplish your goal. Each goal should be
broken down into small steps with designated completion dates and
your environment should inspire and motivate you to take a step
towards your dreams each and every day.
Kerris ultimate goal nowadays is to pass on to others what she
has learned throughout her journey whether coaching other
women in her sport or educating people from all walks of life
about how to achieve their personal goals.
Im absolutely passionate about sport and so grateful that it
has taught me so many lessons about life. I love helping others,
Kerri said. Having encountered a major kink in the road on
my journey after seriously injuring my knee, I chose to not only
address how to try to avoid injury, but also how to treat it.
Despite enjoying a stellar sporting career, Kerri counts
motherhood as among her greatest achievement.
Having my son and raising him with my husband is among
the biggest achievements of my life, she said. Motherhood is so
much harder than sport.
and Natalie were awarded Team of the Decade 1990-2000, before
Kerri was inducted into the internationalVolleyball Hall of
Famein 2007.
Being an elite athlete for more than 25 years has involved not
only a great deal of commitment and hard work, but also self-
care. As she has gets older she has further realised the importance
of looking after herself and using the optimum natural products
available. A daily commitment to using gentle, non-chemical,
anti-infammatory products to assist in treating exercise-induced
injuries has helped Kerri to achieve her amazing goals.
As an advocate for all things natural, I prefer to use an all-
natural product before resorting to a product containing harsh
chemicals, Kerri said. I also try to avoid parabens whenever
possible.
As a full-time athlete, a typical days training for Kerri and
Natalie involved up to three hours of volleyball drills in the
morning on the sand. Each session would focus on the specifc
techniques that need improvement, and Kerri and Natalie would
also often play against men in the lead-up to a competition. In the
afternoons they either headed back to the sand for another hour or
so, or hit the gym to improve their strength and conditioning.
Since retiring from professional sport in 2006, Kerri has been
busier than ever on the motivational speaking circuit, running
workshops, making media appearances and participating in charity
work.
Kerri recently appeared at a peak physiotherapy conference in
Melbourne to host a Weekend Warrior Workshop. She gave the
audience tips on how to prepare mentally and physically for a
sporting event through personal motivation, efective goal-setting
and sports injury management.
People think athletes are born
with a special talent, Kerri
said. While some are, most
achieve greatness through
hard work, persistence and
strategic goal-setting.
1. Take time out to decide what you
wish to achieve/have/do within
the next 12 months.
2. Denine simple steps monthly,
weekly, daily on how to achieve
your goal.
3. Find a picture that describes
your goal.
4. Write it all down, using
colour, pictures or something
3-dimensional and putting this in
a location where you can see it
every day.
5. Doing exercise daily that drives
you toward your goal.
KERRIS
TOP FIVE TIPS
FOR GOAL-SETTING:
Some examples of areas that beneft from your undivided
attention are:
General administration of your business accounting,
invoicing, equipment maintenance, and marketing. Consider,
research and have a talk to a business coach. Tey can help you
uncover that little lump of gold sitting right underneath you.
Accreditation research courses that will either give you
further accreditation, or add to your arsenal of training
information and implementation. Stock up on your CECs;
make it a time to learn something new.
Reconcile your marketplace youd probably easily rattle
of your top three competitors, but dig a little deeper and
you might fnd a few that have snuck under the radar. Te
internets an open forum. Look at whats around you, and
even those that arent local to you, but have a big following.
Look for weaknesses and strengths in what others are
bringing, then compare and contrast with your own business.
Where can you see opportunity?
So, while youre polishing the rough edges of your goals for 2014,
have a think about what the next FITmedia Personal Trainer of
the Year should be embodying? Do you stack up? What areas
could you improve upon to be in the running - no, wait - to bring
that title and its $50,000 reward into your world? Make that your
starting point, because all the other things were talking about will
fow directly from it!
Happy New Year! May it be your biggest and best yet!
Te Warrior
he New Year usually follows a very quiet period;
your regular clients have taken of on holiday, so
you get the opportunity to do a little housekeeping.
Personally, I go on a family holiday - which gives me
an opportunity to think, to try out new training ideas/programs,
and to assess the direction and growth of my business. With a
bit of luck, Santa might bring me some new training equipment
this year, and I get the chance to play around with it before
introducing it to my clients. Tis time of year is unique; its
always full of refection, opportunity, and tinkering. You might be
achieving amazing results with your clients, but there are so many
avenues to your business that will happily beneft from a little
attention that is hard to fnd throughout the rest of the year.
I think one of the hardest things in this business is that it is
confned by the hours in a day. Exponential growth is hard
to come by - it is by no means impossible, but it wont fall in
your lap. Dont give up! (Tats what you keep reminding your
clients, right?) You need to spend some time thinking holistically
about this business were in; youre not just a PT, youre a living,
breathing business.
T
HERE IT
COMES
ARE YOU
READY?
Surely if PTs have a peak period, its going
to the start of the New Year, right? (It still
bafes me that people will wait days, weeks,
even months to begin new habits. Whats
the problem with starting now? I digress.)
All those new potential success stories are
about to check you out after the fog of the
Christmas period abates and the reality of
tness, health and wellbeing kicks in (the lack
of), the health and tness industry becomes
the rst place people turn to for help. Are you
more than ready to take care of
business; to turn a tyre-kicker
into a client and advocate for a
t and healthy lifestyle?
BY ROB ROWLAND-SMITH
I THINK ONE OF THE HARDEST THINGS
IN THIS BUSINESS IS THAT IT IS
CONFINED BY THE HOURS IN A DAY.
INTERESTED IN A CAREER AS A PERSONAL TRAINER?
Get the skills, knowledge and support to launch your dream career
Certicate III in Fitness | Certicate IV in Fitness
acpe.edu.au/academyultratness
16666A.10.13
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Bust a
Move for
Breast
Cancer
Almost 15,000 Australian women each year are
diagnosed with breast cancer; sadly, each of us will
be touched in some way by this terrible disease.
strength and mobility. A lifelong health and ftness enthusiast
before her diagnosis, Debra has recently discovered a love of
running. Te road back to regaining that ftness was a tough one
and at times felt insurmountable. Step by step Debra improved her
ftness, mobility and fexibility. She decided to do something shed
often imagined doing, and went back to school- Te Australian
Institute of Fitness - to train as a personal trainer!
Breast cancer changed my life Im not the same person I
was, but I feel I can be a better version of myself. Te feeling of
achievement that I have now that I am ft, strong and healthy
again is incredibly empowering. I set up my training business,
Pink Motion, to help people be ft, strong and healthy, particularly
those whove been afected by mobility and fexibility issues.
Im excited to participate in Bust a Move with my family
because not only will it be a fun day but if we all gave a little of
our precious time and/or money toward raising funds, we could all
contribute to helping breast cancer patients through treatment and
research.
I asked Shannan for his preparation tips for the big day:
Training for the event is important; its six hours of exercise.
Dont try to cram and get all your prep done in the last week! He
says. Work your way up, increasing your exercise time every week,
and mix it up; try a new class or a diferent exercise each time you
train, working towards a goal of 3+ hours of movement.
But the most important thing is to enjoy yourself; have fun,
and come to Bust a Move with a good heart!
Join the movement now at www.bustamovebrisbane.org.au or
call 07 3163 8000. Tere are only 500 tickets available, so youll
need to be quick!
Bust a Move is proudly sponsored by Body Training Solutions, UQ
Sport, and Brisbane Convention and Exhibition Centre.
Mater Foundation links community and philanthropic support to
Mater Health Services and Mater Research.
UltraFITNESS thanks Debra Welch of Pink Motion, and Shannan
Ponton for their input into this article.
ust a Move is more than a cause; more
than a fundraiser; more than a day-long
ftness extravaganza. Its a revolution!
On Saturday 15 March 2014, you can join the
revolution by participating in six hours of heart-
pumping, inspiring and FUN exercise, helping
make a huge impact on the lives of women afected
by breast cancer.
Bust a Move will consist of six exercise sessions incorporating
dance, yoga, stretches and resistance workouts. Each session will
be led by world-class professional instructors, including our very
own Shannan Ponton. He will be using the most efective exercise
components he has found in his 20 years of training, for the
ultimate fnish to an awesome day!
With participants encouraged to do some pre-training and work
at their own pace on the day, Bust a Move is suitable for all ages
and ftness levels.
Cancer is such an insidious, indiscriminate disease that will
afect one in eight of us. Our mums, wives, sisters and auntiesare
the traditionalcare providers in any family, so when faced with
thebattle against breast cancer we need to provide themwith
the highest level of care, comfort and dignity. Tese women have
nurtured us; we owe it to them to give some of that caring and
nurturing back, Shannan says.
Bust a Move is a wonderful initiative andsomething Improud
to be a part of. Its about being ft and healthy for yourself as well
as recharging your soul and doing something incredible to help
someone else. I encourage everyone to jump on board and have a
ball together on the 15
th
of March.
Mater Foundation Fundraising Director Lesley Ray says that
Mater Chicks in Pink wanted to help women with breast cancer
do what they do best: be a woman - a mother, wife, daughter, sister
or girlfriend.
Were excited to bring this new fun program Bust a Move to
Australia for women and men of all ages to help us celebrate with
those who have won the battle, support those whose journey has
just begun, remember loved ones that have lost their fght with
breast cancer and support ground-breaking research and innovative
programs such as mastectomy bras, and art and yoga therapy at
Mater through Chicks in Pink, Ms Ray says.
One family that has benefted from the support of community
fundraising through Mater Chicks in Pink is breast cancer survivor
Debra Welch who was diagnosed in 2010 at 40.
She said the toughest part was telling her three children, aged
between eight and 15 at the time.
I sat them down and told them that Id found a very small
lump in my breast and that I had to go to hospital to have it
removed, Debra says. My then 11-year-old daughter asked if it
was cancer. Saying yes was the hardest thing Ive ever had to do.
Debra started her cancer treatment a week later at Mater Adult
Hospital with surgeries to remove the tumour and then her
lymph nodes which also had cancer cells. Tis was followed by six
rounds of chemotherapy over four months. Months later, Debra
underwent a mastectomy and breast reconstruction.
Following the reconstruction, Debra needed to regain her
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HALF-
MARATHON
TO A
If you consider yourself a runner
- meaning you have some week-
to-week mileage - have you
ever toyed with the idea of
stepping up to the 21km
mark? Training for a half-
marathon could be
exactly what you
need to kick your
tness up a
notch!
BY RICHARD BOWLE
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#1 KILOMETRE REPEATS
Training: Exactly as the name implies, you repeatedly run
1,000m. Tis can be done at a track, otherwise you can measure
the distance using a GPS watch or Google Maps. Tis is a great
workout to run about 10 days out from a 5km or 10km race to
give you the confdence that youre ready to roll on race day.
Distance: 5x 1km with 60 seconds recovery between reps, or 8x
1km with 60 seconds recovery between reps.
Pace: 5x 1km at 5km race pace, or 8x 1km at 10km race pace.
Beneft: Repeats done at these shorter race paces improve your
hearts ability to deliver oxygen to muscles and thats important for
you when moving quickly.
#2 FARTLEK RUNS
Defnition: Fartleks are favoured by many runners. Originally a
Swedish term that means speed play, the fartlek brings fun to a
speedwork session.
Distance: Tere is no right or wrong way to do this particular type
of workout which makes it great for runners of all skill levels. Te
distances can vary too.
Pace: Alternate periods of fast running with slow recovery jogs.
Choose a landmark along your regular running route and run as
fast as possible towards it. Recover for a few minutes and choose a
new target.
Beneft: Te fartlek has similar benefts of the kilometre repeats,
just without the structure. Tis is a great option when needing to
complete a speed session but feel a little tired as you can choose the
pace and distances.
ts a normal progression for most runners
and a key stepping stone on the way to a
full marathon. Perhaps you have already
completed a marathon, or perhaps a couple of
half s. Even so, the advice below can still be
benefcial for you. You need around 12-14 weeks to train
for a half-marathon and will need to slowly build on your long
run weekly until you reach a comfortable 18km (if not the whole
distance for more experienced runners).
Te half-marathon is very diferent to its big brother at twice
the distance, and the training required has to mirror that. Each
kilometre is covered more quickly than the full; to build this pace,
speed training sessions will play a huge part in your success.
Tis faster running required through training throws out two
main positives for me. Firstly, I feel that the mixture of speed
sessions up to two times per week or three when it gets closer to
the event can make training more interesting.
Te second point and an important one at that - is that with
speed training, the intensity and volume can mean youre walking
(or in this case running) a fne line with injury. Tis means you
must be very comfortable during your standard weekly mileage.
In other words, you must be able to cover a set mileage each
and every week without a single niggle, as well as have some
associations with speed work.
Below are a few popular sessions that you might like to add to
your half-marathon training plan, as well as the benefts of each.
Tey are by no means technical and a guide to some simple speed
sessions. To start with, its important to run these sessions steadily
until your body can cope with the demands of the more strenuous
activities. You must add at least two days between sessions for that
all-important rest and recovery. Your running sessions between
each speed workout should be at an easy, relaxed pace, so that you
can perform at your best for the key speed sessions, as well as give
the body time to recover.
All speed sessions should start with a 10-15 minute warm-up
of easy running and short (25m) low-intensity sprints. Tis is to
prepare the body for the demand of the session ahead and will -
hopefully - avoid damaging muscles and ligaments that are not
warmed up and ready for stress loading. Te real key, however, is
to enjoy the mixture of training and have fun pushing yourself to
cover the distance that little bit quicker. Some of the workouts use
specifc pacing at your 5km and 10km paces. If you are unaware
of the pace or speed required, use one of the many free online pace
and race calculators. Good luck!
I
nggui de>>r unni nggui de>>r unni nggui de>>r unni nggui de>>
YOU MUST BE VERY COMFORTABLE DURING
YOUR STANDARD WEEKLY MILEAGE. IN
OTHER WORDS, YOU MUST BE ABLE TO
COVER A SET MILEAGE EACH AND EVERY
WEEK WITHOUT A SINGLE NIGGLE.
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#5 KENYAN OUTBACK
Defnition: Tis is a popular session with the elite Kenyan
runners, hence the name. Choose a distance and speed; run that
time out and then turn around.
Distance: Choose a route where you can doat least 7km (3.5km
out and 3.5km back).
Pace: You should run the frst 3.5km out at a steady pace. On the
return run you should be faster by at least one minute; preferably
two or more.For instance, if you get to the turnaround point in
21 minutes - a rate of 6 min/km - then you would aim to return in
19-20 minutes.
Beneft: It acts like a tempo run, developing your anaerobic
threshold and tapping into yourlactate threshold on the return. It
also helps you push that little harder at the end of a race to reach
the fnish line.
So, once youve got your pace calculated and youve got a training
plan with some or all of the above speed and hill workouts
included, its just a matter of sticking to your plan!
Recovery is just as important as training, and as you pick up your
pace, you are more likely to pick up injuries if you dont manage
your body correctly. Stretching, foam rolling, ice baths (or very cold
water) and massage are all great ways of helping your body recover
after speed sessions. But if you do notice a real soreness or niggling
aches and pains, dont be afraid to rest for a few days, and if the issue
is ongoing, get it sorted with your physio.
#3 HILL RUNS
Defnition: Tis exercise is as the name suggests; but going UP
- not fat or down. A lot of runners avoid this great speed and
stamina enhancer.
Distance: You will need to fnd a hill that takes at least a minute
to walk up. Te hill needs to be at a grade of 6-10%. Try to run
6x 60 second uphills, gradually over time add repetitions until you
complete 10.
Pace: Tis has more to do with efort than a specifc pace. You
should be pushing your running eforts around the 85-90% on the
way up and recovering on the way back down.
Beneft: Hills are another great way to improve your speed. Try 6x
60 seconds uphill; jog back down. Gradually add extra reps until
you can complete 10.
#4 TEMPO RUNS
Defnition:Tempo runs are an excellent way for runners to build
speed and strength. Teyre runs that are done at a steady efort,
teaching the body to run longer at a faster pace.
Distance: Te distance can start as little as 6km up to a maximum
of about 15km. More advanced runners may go further than this;
however, as the half marathon is 21.1km, 15km would be suf cient.
Pace: Usually just a little slower than your 10km race pace. You
should be going fast enough to want to stop, yet, if you had to go
anther 2km at the end you could.
Beneft: Tempo runs help you develop your anaerobic threshold
which is critical for running faster. Tis exercise also teaches you
to go faster for longer and trains your mind to stick it out over
the distance.
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TEMPO RUNS ARE AN
EXCELLENT WAY FOR
RUNNERS TO BUILD
SPEED AND STRENGTH.
alcolm Law has discovered that he has a slightly
ageing body that doesnt like being idle.
Embracing this aversion to stagnation, Mals
challenge for 2013 so far has been to run every
single day. New Zealand weather and fatigue be damned. It wasnt
an intoxicated New Years proclamation, clarifes Mal, but a
hungover New Years resolution.
Its a far cry from last years challenge: running the full 630 miles
(1000km) of Britains South West Coast Path. He ran for 17 days,
covering 450km per week on a physically battering track with four
Mount Everests worth of ascent.
I reckon there are two kinds of pain: theres the physical injury
kind and then theres having to fnish the Coast Path Run with
over a weeks worth of severe shin splints. Te second is probably
the worst kind of physical pain Ive been in, Mal recalls. Even
more debilitating is that horrible bloody nausea shit that you go
through on some ultras. Its over quicker than the shin splint pain,
but man I hate that stuf, and Ive had that - numerous times.
He also wasnt keen on the pain of Everest in a Day; a brutal
charitable training challenge where he ran up a 60-metre hill 148
times in just over 24 hours.
Tink that sounds easy? Try it yourself. Mals a big fan of self-
ii ll dd NN ZZ
M
Do You
Wanna
Get
High?
Breathtaking New Zealand mountain ranges, a summit every day and 50 marathons
to run in just seven weeks iconic Kiwi trail runner Malcolm Law must be mental.
BY ROGER HANNEY
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Mt. Angelus (2,075m) looms on
the horizon - Mal will tackle this
remote peak after almost 6 weeks of
relentless running and peak bagging
starters and encourages everyone to have a crack there are so
many reasons to run. Some people do it because they no longer
drink or smoke. Others run because they dont ever want to be
overweight again, because it beats swimming, or because scaling a
mountain isnt as hard as being at home. While some people run
simply because they love the competition and strength it brings -
physically, but also mentally.
For me, I think thats where running for a cause really helps,
Mal reasons. Particularly as it was mental health. One of the
messages I was trying to get out to people was when the going gets
tough you dont just give up, you dont just take your life. You nut
on through to a brighter place by sticking at it. With that message
ringing in my head, hows it going to sound if I get on Facebook
and tell everyone Ive given up because it all just got too hard?
Pride stubborn pride - fuels this machine, as well as a sense
of responsibility to supporters and donors who have given to his
charitable causes expecting a result.
Mals running partner in the Coast Path challenge was also
running for a cause, but abandoned halfway when his body broke
down. Mal pushed on alone.
Fortunately, with the deadline for his frst book rushing up fast
and only 50 words written in fve months, a six-week recovery
period with three days of solid writing per week was just what the
doctor ordered.
Te result: One Step Beyond - an inspiring read. It details how
an exhausting corporate career, unfnished personal business and
an existential crisis drove him from couch to ultra. He set himself
the task of running over 350km along seven of New Zealands
great trails in just seven days in 2009. Along the way, Mal landed
in the darkest paralysing depths of the hurt-locker, raised over
$85,000 for cancer and leukaemia research, and established the
landmark 7in7.
Not content to do it once, he did it twice. In 2010 he hit the
$250,000 mark in donations, with the catchy slogan Its going to
hurt again. His inspiration was his always-young brother, Alan,
stolen by leukaemia.
His brothers picture and memory travelled with him every step
of the way; it must have been a cathartic moment when Mal felt
ready enough - complete enough, even - to move on. From directly
challenging the disease that took his brother so suddenly, Mal
perhaps found enough peace in introspection to set himself against
a slower silent killer.
Mals own visits from the Black Dog arent minor, but what he
describes as infrequent. Generally taboo, talk of mental health
and depression can be uncomfortable. But when a speaker has
found peace in their subject, often so can the listener with their
discussion.
Ive been down deep enough that I really have empathy for
people who struggle with it in a major way, Mal said.
His running for its sense of purpose, escape from the digital
network noise of daily life, and healthy happy endorphin highs is
certainly key to Mals own recipe for mental wellbeing.
And he has recently announced a feast.
In early 2015 Mal will be completing the fnal stage the sweaty
stage of the High Five-O Challenge for Mental Health. Up until
his frst running step there will be a furry of web design, social
media, volunteer organising, network building, accommodation
acquiring, transport coordinating and article writing. He and wife
Sal, also an accomplished ultra-runner and as important in this
journey as any major sponsor, will be challenging sanity itself. But
ONE OF THE MESSAGES I WAS TRYING
TO GET OUT TO PEOPLE WAS WHEN
THE GOING GETS TOUGH YOU DONT
JUST GIVE UP, YOU DONT JUST TAKE
YOUR LIFE. YOU NUT ON THROUGH TO A
BRIGHTER PLACE BY STICKING AT IT.
Mt. Arthur (1,795m) will be
Mals objective on Day 13 of his
mammoth challenge
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self-indulgence somehow ultra, is by a couple of criteria: runners
launching genuine charity runs will put at least as much efort into
promoting their partner charity and raising donations as they do
into wrangling sponsors and training for their actual run.
Dont get me wrong, I wouldnt do this stuf for charity if I
didnt get of on it in a major way myself, Mal says. I love to do
these adventures anyway, but to me it just feels a little morally
bereft if you dont put as much efort into the fundraising as you
do into every other part of the adventure.
Mals own innovative network of fundraisers arose from his desire
for company on the trail to get through the frst 7in7. Its also why
One Step Beyond is more than a good running yarn; an alternative
title could be Ultramarathon Fundraising for Dummies.
Sticking out the hat and asking for cash can only go so far.
By deputising pacers, support crew and wider networks with
fundraising goals of their own, auctioning of opportunities
to join the run for a day, and creating the honorary title of
Good Sort to event supporters wherever possible especially
within communities that he might not have otherwise been
able to involve he sparked a donor base that seemed to reach a
philanthropic critical mass.
Tats probably whats unique about the way I do these
fundraising things, Mal says. By trying to get other people to
participate and join in, you get a lot more traction behind your
fundraising. You also make it an incredibly more complicated
exercise to organise as well, of course.
However complicated the adventure may become, there is a
simple but powerful wisdom on ofer.
We are all actually capable of doing a lot more than we think
were capable of and I still stand by the fact that in terms of athletic
ability, Im extremely average and ordinary, Mal says.
If anything sets me apart its maybe my mental tenacity that
Ive developed over the course of doing these things. But physically
Im an average athlete. What Ive learnt about myself is that time
and time again, when you think its over its not. All youve got
to do is be able to get through those rough times, knowing that
sooner or later youre going to come out the other side, and every
time you do. What Ive learnt about endurance is you feel shit at
the time, but youve felt worse in the past, and youre probably
going to feel even worse sometime in the future, so just get
through it.
once that frst step is taken, the proverbial journey of 1,000 miles
will be in progress.
Except that it will be a journey of 1,311 miles - give or take
(2100km).
Because Mals High Five-O Challenge will be to summit 50
of New Zealands peaks over 50 days, it leaves him running an
average of one trail marathon per day - all for mental health.
It has been pointed out to me that perhaps there is some irony
in that, yeah, says Mal, fully aware that running insane distances
in unpredictable conditions with a bunch of crazy friends and
lunatic strangers is a novel way to raise the profle of a mental
health charity.
But in all seriousness, theres a beautiful connection between
exercise, having goals in life and mental wellbeing, and I think - in
particular - theres a beautiful connection between running in wild
places and mental wellbeing, Mal says. I know for me it just
gives me so much solace and peace of mind that if by doing it we
can send out the message that, Hey, this is a good way of avoiding
depression, or even just keeping yourself on an even keel mentally,
then its a great message to get out there.
But surely everybodys doing a fundraising run now? And most
of them raise a lot less than they must cost to do. Te best way to
spot a genuine charity run, as opposed to an I better justify this
ALL YOUVE GOT
TO DO IS BE ABLE
TO GET THROUGH
THOSE ROUGH TIMES,
KNOWING THAT SOONER
OR LATER YOURE GOING
TO COME OUT THE
OTHER SIDE, AND EVERY
TIME YOU DO.
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RUNNING GEAR GUIDE
Make 2014 your year of running weve got the products to take your running to the next level!
CLIF SHOT BLOKS
Te organic CLIF SHOT BLOKS are the
newest edition to the Clif Bar & Company
range. Tese semi-solid, easily chewable
sources of carbohydrates are formulated
for athletic performance. Every athletes
best friend, the CLIF SHOT BLOKS
make consumption on the move easy and
enjoyable, providing almost instant energy
and delivering carbohydrates to the body in
as quickly as 5 to 10 minutes.
CLIF SHOT BLOKS are available
in fve delicious favours: Black Cherry
(contains cafeine), Orange (contains
cafeine), Strawberry, Mountain Berry and
Tropical Punch (contains cafeine).
What makes them diferent:
Made from 95% organic ingredients
Market-leading energy chews in North
America
Fast-acting energy source
Easy to chew
Sleek and portable FASTPAK
packaging
Simple to handle
Ofer diferent levels of cafeine
from 25mg to 50mg
No preservatives
CLIF bar is available in Tomas Dux,
GoVita, Healthy Life and other selected
health food stores and sport retailers
nationally. Find your nearest stockist at
www.clifbar.com.au RRP: $5.95
GEIGERRIG GUARDIAN
HYDRATION PACK:
Tougher than a $2 steak and small enough
to hide under a jacket, the Guardian by
GEIGERRIG takes hydration packs to
a new, unbreakable level. Te Guardians
toughness stems from the unbreakable
plastic plates ftted either side of the
hydration bladder that protect the pack
against even the mightiest of blows. As
well as added strength and protection,
the plastic plates also keep the water at
a higher pressure for a steady, powerful
stream and make the overall pack more
compact. Te Guardian is equipped with a
two-litre bladder that features quick-release
valves on the drinking and pressurisation
tubes for easy refll and bladder removal.
Additionally, the slide top allows for the
hydration pack to be easily dunked into
a stream, river, creek or lake for reflling,
and with an in-line virus flter available as
an extra, the murky water will come out
cleaner than a hounds tooth.
Te Guardian is the perfect hydration
pack to wear under a ski jacket, bike jersey,
or even on its own.
GEIGERRIG Guardian RRP: $169
GEIGERRIG In-Line Virus Filter RRP: $69
DYNAMIC TAPE
Dynamic Tape is a unique,strongly
elastictape developed by an Australian
musculoskeletal physiotherapistwhich is
used in the treatment of many sporting,
musculoskeletal and neurological
conditions.
Dynamic Tape is theoriginalbiomechanical
tapeandoriginalTattoo Tapefeaturing
the beautifultribal tattoodesign created by
Norfolk Island and Tahitian artist,Tihoti.
What are the advantages of Dynamic
Tape?
Dynamic Tape allows the wearer to move
through a full range of motion without
limitation but with strong biomechanical
assistance (as opposed to a primary
neurophysiological approach). Dynamic Tape
can strongly assist or resist movement, facilitate
or inhibit and of oad tissue through full range
of motion. Tis is only possible due to the
highly elastic nature (no endpoint like kinesio
tapes) and four-way stretch necessary when
taping multi-joint muscles or movements and
performing complex, three-dimensional skills.
Dynamic Taping can quickly be
integrated into the clinicians treatment
approach and provides an additional
treatment tool which combines well with
other taping methods.
BONDS FOR BOOBS
Te Bonds Sporty Tops bra is the perfect
comfy sports bra. Giving sporty boobs
support and comfort while you sweat it
out, the Bonds Sporty Tops bra is made
with contour foam cups, comfy underwire,
lightweight fabric that moves with your
body and a sporty racer back, giving you
a snug ft every time. Available in sizes
8-12A, 8-16 B-C and 10-16D, the Bonds
Sporty Tops bra is available in a range of
colours including purple fzz, electric glo
and black for RRP $34.95 each.
Te range is available from Bonds stores
and other leading retailers nationwide or
www.bonds.com.au (free shipping and
returns Australia wide).
SKECHERS
Synergy - Power Switch Training Shoes,
Mens. Tis is a SKECHERS SPORT Shoe
with MEMORY FOAM. Turn on the juice
with the SKECHERS Synergy - Power
Switch shoe. Tey are a super lightweight
Skech-Knit Mesh fabric and synthetic
upper in a lace-up athletic running and
training sneaker with stitching accents and
memory foam insole.
Skechers Memory Foam Synergy
Mens
We say: When frst presented with these
shoes, I was wearing jeans and thought
Id wear them in a bit before going for a
run - I havent wanted to take them of.
After a quick look at customer reviews on
the Skechers site I found I was not alone in
this; people are fnding the memory foam
so comfortable they are wearing them at
work all day!
At 255g, they are very lightweight; my
ones in grey were great looking, too, very
understated. Oh, and they keep nice and
cool when running with the ventilated
uppers - recommended.
Skechers Memory Foam Synergy
Womens
We say: Tese are super light; weighing
under 200g, but they feel more supportive
than other shoes Ive worn of this weight.
Te Synergy is also very low cut around
the ankle but hugs the heel, making me
feel secure on my run. Very fexible, these
trainers are defnitely comfortable enough
to wear all day just like the promotional
literature says; the memory foam IS like a
bed for your feet!
(Womens) - Skechers Memory Foam
Synergy in Purple/Lime. RRP: $99.95.
Stockist: 1800 655 154
(Mens) - Skechers Memory Foam
Synergy in Blue/Lime. RRP: $99.95.
Stockist: 1800 655 154
RUNNINGMUSICAPP
Te Beat Tat Moves You.
RunningMusicApp is based on the
scientifc fnding that music has a
motivating and a performance-enhancing
efect. In this way the app tracks are
specially processed training sounds; ideally
suited for running and other endurance
sports. Tat means perfect rhythm and
sound with infnitely adjustable tempo to
amplify and improve your running.
Tracks are not just songs; theyre not just
driving beats and grooves. Tey contain
modules that have a positive emotional
efect that is perceived either consciously or
subconsciously and provides extra power.
Te application will allow discovering new
sensations by providing an extraordinary,
unique and intense experience to every
person. RunningMusicApp is going to
allow a new way for you to live your
workout.
RunningMusicApp is now available for
$0.99 in the Apple App store.
MAGELLAN ECHO WATCH
Holding a smartphone while youre
on the move is a recipe for disaster,
as is glancing at your device when
its strapped to your biceps. Tanks
to Magellan, these annoyances are a
thing of the past!
Magellans Echo range of Smart
running watches wirelessly connect to your
phone using Bluetooth Smart technology,
recording details from your apps, such as
distance, time, elevation and pace all
in real time to your Echo watch. So,
simply tuck your phone away in a safe,
inconvenient spot and view and control
your ftness apps from Echos hard buttons
or screen. Once your run is completed,
your running data is live in your ftness
app, so it can be shared online straight
away theres no need to plug the Echo
into the computer to upload your stats.
Whats more, the Echo can be used as an
everyday watch that shows you the date and
time, so leave it on your wrist and be ready
and rearing for your next training session.
Magellan Echo - RRP $149
Magellan Echo with BLE HRM RRP $199
Available in black, tangerine and blue.
For more information, visit
www.magellangps.com.au
the tlosopher
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HOW WELL DO YOU
KNOW YOUR BODY?
frst started getting interested in how my body really
worked when well, frankly, it stopped working. Tose of
you who are keen readers may remember a series of articles
I wrote as I got involved in the medical arena after having
four shoulder operations, discovering I had low testosterone and
dealing with food intolerances. Along the way I read and enjoyed
Timothy Ferrisss book Te 4-hour Body which is the ultimate
resource for anyone interest in personally exploring what their
body can do - but dont wait for it to break before you get started.
Here are some of the questions and information you should start
collecting on yourself now:
Take your measurements
Weekly is fne, but make sure you take weight, body fat (invest
in scales or see if the gym has calipers) and at least waist, hip and
chest measurements. Take your pulse and if you have an HRM
(heart rate monitor) you can track how your body responds to
your various exercise regimes, for instance a standard weekly run.
Plot them
Not just as numbers, but as a graph. Im really visual and seeing
the ups and downs works so well for me.
Record your meals and drinking
Tis can be some work so one week per month is a good goal. Tat
said, the single best thing you can do if you want to lose weight is
record exactly what you eat so you cant cheat.
Record your wellbeing
Tis is more subjective but incredibly important. After each meal
record how you feel: do you feel bloated, or have indigestion or
wind. How often do you urinate, defecate? Did you feel tired
today or alive and vital?
Record your sleep
And not just your sleep, but also stress and other relevant life
circumstances - youre trying to build up information on how you
are functioning overall.
Armed with this information (and there is much more you
can look into once youve mastered the basics) you now become
Sherlock Holmes as you track down what works and doesnt work
for your body. For instance, you may notice that the day after
drinking red wine you always feel tired, that your stomach bloats
after spaghetti bolognaise, or that your muscles dont recover as
well when you just have a salad for lunch. As you keep building
your personal database you will be amazed how helpful it can be to
know how your body responds to various foods and drinks, stress,
sleep, exercise, and everything else you subject it to.
Te key is to record. Tere is a well-known management
dictum that says: If you cant measure, you cant manage and
this applies equally here if you can record it, you can analyse
it. And when youve analysed it, you can change it to make the
machine operate more perfectly. Even though you are infnitely
more complex than a car, no one has written an owners manual
on you, so you have to write it yourself. You need to test,
check, experiment and record how to fuel, run and care for this
incredible body youve been given.
Martin Henry is a former editor of Ultra FITNESS and someone who
has combined a lifelong passion for tness with degrees in law, a
business in retail and one-on-one coaching.
References:
September 11, 2013
Press Release: Smartphone-based ftness and mHealth Device Users to Approach
100 million by 2018, fnds Juniper Research
I
If you havent heard the terms mHealth or mFitness yet, you soon will. Tipped to be the next big thing, mFitness
refers to smartphone apps that report on your health and tness. The latest research
(1)
indicates that there will be
up to 100 million users of these apps in ve years, up from just 15 million this year. Leading the way is Apple who
have put a second processor in the latest iPhone, the 5S, meaning that much of the information that you used to
have to get from having a wrist or other attachment can now come from your phone alone (check out Nike+ Move
for more on this). Although this is very exciting - and Im all for it - there are more signicant things you should
know about your body that you dont need apps for: just some patience and good old-fashioned sleuth work.
BY MARTIN HENRY
You need to test, check,
experiment and record
how to fuel, run and care
for this incredible body
youve been given.
DRAGON ALLIANCE H2O
FLOATABLE SUNGLASSES
Dragon has seamlessly blended fashion with function
to create the H20 Floatable Collection - its frst line
of foating sunglasses. Tese sunglasses are made for
men and women who enjoy an active lifestyle in
and around the water with a specially formulated
injected frame designed to stay afoat in the ocean,
pool or lake. Arriving just in time for summer,
Dragons H20 Floatable Collection sunglasses are
the answer to never losing your shades in the water
again. Worn by world-renowned big wave surfer and
2013 Billabong XXL Award winner Shane Dorian,
Dragons Floatable Collection is performance tested
and water ready.
RRP $239.95; for more information visit
www.dragonalliance.com
Whats
Hot
POLAR RC3 GPS HEART
RATE MONITOR (SHOWN IN
RED/ORANGE)
For recreational runners and cyclists who want
integrated GPS with smart guidance, the Polar
RC3GPSprovides measurement ofreal-
time heart rate,altitude, speed and distance
with integrated GPS, calorie expenditure,
exercise duration and a 99 lap/split times.
Plus, download exercise data to www.
polarpersonaltrainer.comIt comes with Polars
comfortableH3 Wearlink chest transmitter
belt and USB cable for recharging the battery
and downloading data. Available in black
and red/orange. RRP $409. Te RC3 GPS
is compatible with PolarsCadence WIND
Cycling Sensor (RRP $70).
For more information on this model,
visit:www.polaraustralia.com.au
HARTSPORT MULTI GRIP CHIN-UP BAR
A serious piece of equipment that allows for all varieties of pull-ups. Heavy
duty brackets support the 28.5mm bars with 14 sections of knurling; powder
coated fnish. Size: 131cm (W) x 60cm (H) x 58cm (D). Weight: 20kg
RRP - $149. For details and all your fitness equipment needs,
visit www.hartsport.com.au
STEGGLES TURKEY SHORTCUTS
We LOVE Turkey whether mince, lean breast or thigh fllets (not
to mention Steggles Turkey Burgers... nom, nom), Steggles Turkey
Shortcuts make short work of lunch and dinner prep!
Containing niacin and pantothenic acid for energy metabolism and
release, Turkey is also a low-fat high-protein option: 100g of turkey
breast provides 43% of an adults RDI of protein.
Steggles Turkey Shortcuts are available from Coles stores nationally.
Get cooking! For recipe ideas head to www.steggles.com.
au/turkey-recipes.
AFA PREGNANCY & EXERCISE
Australian Fitness Academy has just launched Pregnancy &
Exercise, an online workshop for the ftness industry. Tis
comprehensive online workshop covers the essentials of
training pregnant clients. It includes up-to-date information
relevant to pre- and post-natal clients and clarifes many of
the misconceptions associated with exercise. Te information
is current, research based and supported by key organisations
including Sports Medicine Australia and the Royal College of
Obstetricians and Gynaecologists.
For more information visit www.fitnesseducatuion.
edu.au or call 1300 232 348.
APP FOR TRAINERS
Te AFT was created simply because it didnt exist. As a PT,
there are better uses of your time than creating endless paper
trails; piles and piles of paper work; printing endless forms,
tip sheets, session plans, payment tracking and home training
programs; with the countless hours of unpaid admin to do at
the end of each day. Creator Todd Brodie has worked to create
the ideal app for ftness professionals. AFT allows you to store
unlimited client info including health assessments, medical
history plus health tips for your clients. You can test, store,
chart and email your clients results directly to them. Track
sessions and payments easily, leaving more time for planning
and training and running around the park! App for Trainers
really is everything you need in the palm of your hand.
Available for download on the Apple App Store and
Android. Search AFT2 and download, or for more
info visit www.appfortrainers.com
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AUSSIE FIT SPORT SCIENCE
- EVERY STEP COUNTS
Your New Years exercise resolutions are
just a hop, skip and a jump away with
your new walking buddy. Te Every
Step Counts Pedometer from Aussie
Fit Sport Science will keep you honest
(counting up to 999,999 steps) and
features a flter which stops non-exercise
steps from being recorded! Its easy to
read with a large six-digit display, a
reset button and a fip-down cover for
quick viewing. Packaged with an Aussie
Fit Sport Science micro-fbre workout
towel in silver, you just need the right
shoes and youre good to go!
We have 30 sets worth $40 each to
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the BUSINESS of being fit
CONTENTS
114 To Charge or Not to Charge
116 6 Key Elements to
Differentiate Your Business
119 Become The Best
122 PT of the Year
124 Beyond Fitness
126 Class of 2013
128 CEC Quiz
To Charge
or Not
To Charge
I am often asked by tness professionals how to go about determining and dening charge-out
rates in both our personal training business and those that we consult to.
BY BRAD SHEPPARD
MY YELLOW PAGES STORY
When I kicked of my personal training business 19 years ago
I had no idea what to charge. I picked up the Yellow Pages and
called the PTs listed (in 1995 there was only a handful) and asked
them what they charged.
Tey all told me straight up, of course, and this is a completely
diferent discussion: you should never give prices over the phone as
people could be making decisions based on price instead of value.
Te average rate worked out to be $30 per hour so that is
the rate I went with. I set the rate without any thought or
consideration because I simply fgured that it must have been what
people were prepared to pay for a PT session.
SO HOW MUCH SHOULD YOU CHARGE?
Great question! I will answer that by saying that it is not up to
me to decide what you should be charging for your PT sessions.
Instead, I will ask you to consider the following questions:
How did you determine the current charge-out rate you have?
Are you aware that every day you are in business, costs rise,
infation climbs and things generally become more expensive?
Are you a great personal trainer who would like to be paid a fee
that truly refects your worth?
Are you truly committed to raising the standards of the ftness
industry so PTs can be more highly respected and accepted by
allied health professionals?
I have spent a great deal of time, energy and money over the
years becoming educated on both the technical and business
sides of personal training. I have given particular focus to
identifying what I would be comfortable accepting as payment
for a PT session if it was going to remove me from an area of
the business growth.
I have also taken great pleasure in receiving what I consider to be
a respectable fee for service. I have educated and grown my team
members to command PT rates of up to $175 per session and
seen many of our Create PT Wealth Personal Training Internship
members earn over $200 per session.
DONT THINK FOR OTHERS!
If you had told me 16 years ago that I would one day be
charging $440 per session, I would not have believed you.
Tere would be many reasons behind this but mostly because I
did not believe in myself!
I dont say this fgure to impress you. Instead, I say it to impress
upon you that there is an abundance of opportunity in the ftness
industry and no limit as to what you can achieve.
Quite possibly, you may simply like to know how to g o from
charging $50 per hour to $60 per hour but have no idea where
to start?
ARE YOU WORTH IT?
Are you really worth it? Te answer to this question is comprised
of the following factors:
Technical skills - regardless of how much you value yourself
personally, you really do need to be good at what you do. Do
you have a personal training style that is a cut above the rest?
Personal skills do you ofer something more than just the
physical aspect of training to your clients? Technical skills
are critical, however, when you are able to provide valuable,
life-changing tools for people your worth as a professional
increases dramatically.
Experience the more experienced you become, the better
you (should) become. Of course, experience relates to your
commitment to constant and never-ending business, personal
and professional developments these three things are critical
to your success.
Demand for service do you attract the right types of clients?
Are you constantly booked and in demand? What happens to
a piece of property when it is in demand? It goes up in value,
of course!
Finally, the most important question that you need to ask
yourself is: Do you truly believe that you are worth the rate
you are charging and if you are looking at increasing your
rates, do you truly believe that you are worth that new rate?
SELF-SABOTAGING BELIEFS
If there is a doubt in your mind, then you need to discover where
that doubt and fear is coming from. Lets explore a few common
fears that all stem from the same theory: I cant put my rates up -
all of my clients will leave.
Fear:
Your negative
thoughts or response:
Replace with positive
thought or response:
My clients will
leave.
I am not good
enough.
I am good enough.
My clients will
leave.
They will think that I
am money-hungry.
I am a professional
and deserve a
professional fee.
My clients will
leave.
They cant afford it.
Focus your energy
on your service
rather than making
assumptions on what
others think.
My clients will
leave.
They wont pay it.
They will see the
improvement in me
and the value.
My clients will
leave.
Some may actually
leave.
It will clear the place
for the perfect client
I want to work with.
If you are ready, then you need a strategy and system to guarantee
success. If you would like to access some FREE information on a
step-by-step process visit http://ptbusinessbuildingbootcamp.com.au/
Surround yourself with successful mentors, be committed to
continual business, personal and professional developments and we
are sending you our positive energy! UFM
A Qld tness professional titleholder, Brad has run Peak Physique
(www.peak-physique.com) in Brisbane for 15 years. Being a former
Mr Australia Bodybuilding champion; he is recognised as one of the
industrys best and most highly valued personal trainers. He is co-
founder of Create PT Wealth www.createptwealth.com and is on the
REPS council of Fitness Australia.
differentiate
your business
The health, wellness, tness and
weight loss segments are all part
of a booming industry, yet we see
many new independent businesses
struggling to reach their potential.
A combination of solid planning,
marketing and excellent service
delivery will yield good returns, but
for outstanding results you need
more. This starts with meaning and
a sense of purpose for your business.
Creating meaning (for both clients
and staff) will help you develop much
more than another generic product
or service. Youll create substance
and spirit to your business that cant
be fabricated by imposters. This will
ow into more engaged staff, greater
motivation and greater returns.
Does your business have substance,
spirit, value and relevance, and offer
simple yet signicant solutions to
customers?
BY MICHAEL HENNESSY
keys
to
reating a niche business is a great way to
diferentiate yourself from other businesses.
Here are the key steps to creating your niche
business:
- Challenge assumptions within your industry. Dont keep
doing things the way theyve always been done just because
thats whats always happened. Challenge the norm and
youll fnd a better way. If not, at least youll be confdent
you have the best practice and arent just recycling the same
old tired messages and ideas.
- Target your customers; work out precisely who youre
aiming for. What is your market? What do they want and
need? How have they been under-serviced and how can you
better meet those needs?
- Create a product or service that precisely meets these
customers needs. Dont chase the great majority, instead
focus on a defned customer type and meet their needs
precisely. Identifying a narrow niche will help you to
become totally relevant to that calling and provide a
product so specifc that competitors wont compare.
- Reassess; regularly ask yourself if the product or service
is unique, and, if so, how? What can you do to further
increase that unique selling point? What extras partner with
this to make your product so appealing? Is it great service?
Follow up customer relationships; servicing; guarantees;
and greater quality and value for your products. Creating a
niche is only useful as long as you stay niche, so make the
most of your initial hard work and ideas. Stay on top of the
competition and at the forefront of industry development.
- Be ready to adapt to changes in the market. Often
chance meetings are opportunities to open a new market, or
shifts in the market provide a short window of opportunity
to be the frst to dominate a new market space. Small
businesses have the advantage of being dynamic and can
take advantage of this - but dont compromise your core
values.
- Attract and retain great staf. All businesses aim for the
best in the industry but your niche business has the added
beneft of being in a narrowly defned scope, which will
require people with the right skills, experience and attitude.
Dont settle for the wrong people as theyll be much more
work in the long-term. If the perfect person isnt available,
look within existing service users or search for new, less
experienced people who have the aspirations to go exactly
where you are consider training them as an investment.
Tey should be very happy to become experts in this feld
while you get to train them exactly to what you need for
your business. Te benefts will continue to grow as they
bring fresh eyes and ideas. Structuring your training process
will also challenge you to re-examine the processes and steps
you follow to make sure they are the best for your business.
Other strong steps to dominating your niche market and
solidifying your role as a leader and innovator in the market
can be through a series of sector defning moves. Own it,
yet stay true, and be a leader while continuing to learn and
give back to your community.
C
Its of cial; gone are the days when meat
and three veg was the stock standard meal
for Australians - its time to give dinner
a makeover. We are a nation with so many
culinary inuences and are lucky to have
access to a variety of foods, greatly increasing
our desire to create new and exciting dishes
while also improving our overall nutritional
intake. So while red meat has been the standard
for generations, its time to make way for a
worthy alternative - turkey. This protein-rich,
nutritionally packed lean meat is a fresh face
in any kitchen and can help you hit your
nutritional quotas, too.
Protein is such an important component in our diets, making
the search for the best source important. While both red meat
and turkey are great sources of protein, turkey meat really comes
into its own when you compare the two. Turkey meat provides
more protein and less fat than red meat, even when comparing
the lean dark meat of turkey.
Its excellent nutritional profle is one of the biggest reasons
more Australians are turning to turkey meat to provide variety
in their diets. However, another more surprising reason is for its
convenience! If you are thinking that a turkey meal only comes
around once a year at Christmas and involves hours of cooking
for one bird, you will be pleased to know that turkey is now
available in much more convenient forms.From turkey breast
fllets, which make an excellent steak sandwich substitute, to
turkey mince for meatballs or a lean spaghetti bolognaise, adding
turkey to your diet is now easier than ever.
So say goodbye to boring old steak and veg, and say hello
to turkey, your new best friend in the kitchen! - Harriet Walker,
Nutritionist (BNtr.) and qualifed Personal Trainer.
Harriet is
a qualifed
Nutritionist
(BNtr.), in the fnal
month of completing
a Masters Degree
in Nutrition and
Dietetics, and is a
qualifed PT and
surf lifesaver. She
is passionate about
nutrition, ftness
and wellbeing -
when shes not in
the gym, Harriet
loves getting in
the kitchen and
experimenting
with new recipes!
Lets Talk Turkey
For lean and healthy recipe ideas you
can share with your clients,
visit steggles.com.au/turkey-recipes.
Available now from Coles
Own it! Be a living example of your business and brand. If
youre a rock climbing trainer or tour leader, your clients would
expect you to be out climbing regularly. Teyd love to hear or read
about your adventures and goals, so share your experiences and
own the space. If there isnt a healthy community of climbers then
start a co-op helping to detail routes and educate new climbers on
how to safely develop in the sport. Join your local organisations,
volunteer your time, immerse yourself in the community and foster
the development. After all, this is your passion - your baby - and
ultimately a growing community will lead to growing business
prospects. But how does this diferentiate you from the other
climbing leaders? By being involved as much as possible in the
growth and management means youre at the forefront of local
developments. Youre able to see (or create) new trends and provide
oferings to the target audience you want to reach. You can trial new
services and refne products with expert input and feedback. Its the
equivalent of a small business, think tank or round table complete
with local experts. While you beneft by gaining insight into the
equivalent of a market focus group, you also provide opportunities
for others who love the sport and enjoy your passion.
Stay true. Tis includes standing by your beliefs, ethics
and standards. Your business needs to stand up against rigorous
examination, and the harshest critics are you and your staf. For
example, if youre a paleo diet advocate (not necessarily endorsed
by this author!), then show this side of your business (or even
include this in your service). But most importantly, explain why
its central to your business. People want to connect to something
they believe in and follow a leader they trust and admire. Staying
true regardless of what your competitors are doing will show the
type of character people trust and want to follow.
Be a leader. Develop initiatives and share your expertise
and passion for your niche. Put on seminars, lectures, workshops
and foster the community knowledge in your niche. Youll gain
new followers and undoubtedly make new connections, as well as
learn a few things yourself.
Give back. Returning to the community - your target
audience can be highly valuable, both on a personal level and for
the business. Whether youre donating time, expertise, money or
just growing the niche, your business will strengthen as customers
will be more vocal advocates for your business. Staf will also thrive
through being able to make a diference, so include them in the
planning and research on the best ways to give back. Researchers
have found that for employees, being recognised for good work
and efort - as well as feeling part of something bigger, something
meaningful and something with purpose - is more signifcant
than total income. So by creating a business connection around
something you feel passionately about and helping others, you will
engage staf, clients and ultimately help yourself to create more
positive change.
Continue to learn. None of us knows everything and
the body of knowledge, experience and evidence is constantly
growing - especially in new areas. While you want to be a leader,
dont be a tosser. Share your knowledge but open yourself to
new information. By challenging your practices and continually
updating your business, youll remain at the forefront and wont
be left behind. Even in a situation where you might realise your
past practices werent ideal, by acknowledging this and improving
them youll stay relevant and people will realise the quality of the
character of your business. UFM
A Qld tness professional titleholder, Brad
has run Peak Physique (www.peak-physique.
com) in Brisbane for 15 years. Being a former
Mr Australia Bodybuilding champion; he is
recognised as one of the industrys best and most
highly valued personal trainers. He is co-founder
of Create PT Wealth www.createptwealth.com
and is on the REPS council of Fitness Australia.
Does your business
have substance,
spirit, value and
relevance, and
offer simple yet
significant solutions
to customers?
Identifying a narrow
niche will help you to
become totally relevant
to that calling and
provide a product so
specific that competitors
wont compare.
IDENTIFY AND LEVERAGE YOUR PASSION
Every ftness trainer has a feld or discipline they are passionate about
or in which they excel.
You must identify your ftness passion and exploit it to the max!
Take into account the needs and desires of your client market.
Whether its strength, cross-training, running, boxing, nutrition,
weight-loss, sports-specifc or whatever; you must decide and lock in
a specialty that is yours to appoint to your own brand as a ftness
trainer. Tis will be your USP; your unique selling proposition.
Once you have your USP, you should also lock in your other
abilities and strengths in order of importance. Imagine you have to
put it all on your business card, so it has to be sharp and tight - like
your abs! Okay, so you have your name and logo on the card, but
then - in order of importance - list your prime services. For example:
boxing, weight loss, triathlon coaching, cross-training and nutrition.
When you have defned your services, you can go back to thinking
about how awesome your abs are - but not for long! Te next step is
about knowing everything.

Become the Best
Fitness Trainer
in the World
Everybody wants to say: My
tness trainer is the best tness
trainer ever! So its up to you
to ensure they can honestly say
exactly that! As long as your
clients think you are the best
trainer in the world, you actually
are the best and nothing else
matters! And because youre so
awesome, its easy to become the
best - just follow this simple plan.
BY MARCUS BONDI
KNOW EVERYTHING
Its up to you to know as much about the latest (and oldest)
trends in ftness, strength, exercise, nutrition and health. Clients
will ask you many questions about all of the above topics and its
incumbent upon you, dear Super Trainer, to be able to shoot back
knowledgeable and reasonable answers and opinions at any time.
Sign up for newsletters from as many ftness and health sites as
you can handle, attend expos and shows, talk to experts. You will
have to be aware of everything going on, whether its awesome,
good, bad, ugly or a rip-of. Clients will learn to respect your
considered opinion and this will translate into every interaction
you have with them. Tis is especially important if you are young.
You must be able to properly demonstrate your credibility and
knowledge to clients who are older, wealthier and wiser than
you. Tey crave and depend on your specialised and professional
information, so get it right!
You must also be an expert on all nutrition facts, trends and
fallacies. Become your own testing ground for all sorts of healthy
foods and their efects on training, strength, weight loss and
digestion. Try to never use the word diet; it has no credibility and
will only serve to enforce negative mindsets. Instead, use the terms
nutrition plan or healthy eating schedule or create your own
variation that focuses on positive lifestyle improvements.
CRAVING INFORMATION
You must build a comprehensive online social media platform to
service your ftness business. Ofer to send your clients updates on
their progress or even random nutrition, motivation and ftness
tips to get them through the day. Such as: A muf n is a cake! No
cake today! Eat an apple! or Twenty push-ups now!
Be positive and encouraging in every interaction with your
clients so you become great friends. Dont big yourself up about
how awesome you are to your clients - unless they specifcally
ask; ensure that the focus of awesomeness is always on your
client! Tey know you are awesome because they are paying
you to train them, so practise being awesomely humble
and humbly awesome! Be sure your website outlines your
awesomeness; then your clients can check it out in their own
time and be incredibly impressed.
YOU LOOK GREAT!

New clients need to be told that they have a great existing
framework for achieving fantastic results, because everyone
does! Its up to you as the ftness trainer to help them
achieve it! You will have to become an emphatic and aware
psychologist who can tap into your clients consciousness.
It will fortify your relationship and create the trust and
understanding required to achieve optimum success for your
clients. You have to be able to make them truly believe that
they can do it! Believe... believe!
By the time people engage the services of a trainer, they
are often in a desperate and dire situation; thats why you
must make them feel great and positive from the beginning.
Pick them up and run with them! But dont hassle them for
running too slowly; nurture and raise them to higher levels.
Never ask a client how are you? Instead, you must
instruct them: You look great! It sets the scene and hypes
them up for your session together. If you merely ask them
the boring and generic Hi, how are you? they usually
come back with a dull Duh... um, alright, I guess a bit
tired... (especially at 6am when most people would rather
be in bed!) A Super Trainer - like you - should start a fitness
session with vim and vigour.
Also, while we are working on people skills here, never
ever tell a client (or anyone you like) that they look old or
tired even if you are on a windy beach on a freezing winter
morning and about to begin sand-sprint training. Instead just
yell: You are freakin awesome! Come on! Lets get cracking!
INJURED CLIENTS INJURE INCOME

Meaningful interactive communication with your client about
their body and its strengths and weaknesses is crucial. Complete
a full physical evaluation before the frst session, and dont be a
yelling drill sergeant push-to-torture trainer. You will only push
them to injury or quitting. Find exercises they like to do and
work on gradually fortifying those disciplines. Celebrate genuine
progress at every level; dont set them up to fail or provide them
with excuses to quit.

RESPECT AND ENJOYMENT
Your client is you. Your training techniques and philosophies
will infltrate and physically transform your client into a superior
human being - this is a noble and wonderful fact. It carries great
responsibility that only the best trainers are willing to submit
themselves to - you will be one of those trainers. Respect your
client and enjoy their progress; it is your progress, too.
FROM AD-MAN TO AB-MAN

I grew up in a home with organic health-nut parents. I was the
only kid at school whose parents didnt allow processed foods
and I never had a white bread lunch. Tis was way back in the
70s; the golden era of the manufactured magic meal and my
familys natural eating habits were considered abusive, bizarre and
borderline insane.
My parents were into 50s-style old-school calisthenics exercises
and all their kids were heavily into sports ice hockey, fgure
skating, Aussie Rules, tennis, cycling, chess, squash and many
more. Such an intensely physical upbringing impacted heavily on
my life and has always been a part of my psyche.
I maintained a rigorous physical training and nutrition
routine throughout a 20-year career in advertising. (Yeah, right!)
In between creating and executing campaigns for sugar-laden,
fast-moving consumer goods I kept up the physical training. I
would bang out hundreds of push-ups on the of ce foor or race
up and down the fre escape stairs to pump up the cardio. As the
creative department of any ad agency is considered wacko, my
brainstorming techniques were considered normal.
But 20 years was too long to be selling dried salted snack foods
to global markets, while zoned out in an air-conditioned glass
tower. It was time to get out! So I looked at my existing skill set
exercise and communication and how I could best adapt to a
career in ftness. You can do the same.
Whether you are a labourer, an accountant, salesperson or
hairdresser, you can adapt your skills to fne tune your career in
ftness. Because a career in ftness is so multi-dimensional, any
existing training and skills you have will be of direct use to set up
your own ftness training business.
Identify your strengths and put them to work for you. Te
permutations are infnite as its becoming clear that everyone in the
world would beneft from improved health and ftness. Channel
your skills to the ftness industry model that suits you: corporate
classes, seniors, kids classes, weight loss or nutrition, strength
training, night training, running training, cross-training, sprint
training, core power, fexibility, boxing, stretching. Ten you
choose indoor, outdoor, online, onsite, at school, on the beach -
wherever. Te world is your organic power pill swallow it whole!
THE OFFICE TOWER FIRE ESCAPE

WORKOUT
Tis is how you keep your muscles shredded and pumped while
serving time in an of ce tower, cuz.
Every big building has fre escape stairs - most are open now as
companies are encouraging of ce drones to take the stairs between
donut meetings. Mmmmm - not!
Nice idea, but you can take it to another level - actually, many
more levels. It works like this:
For every 20 steps climbed up, do 10 push-ups on the stairs.
Always take two steps at a time, so with 20 steps you will have
climbed 40 stairs. Tis can be adapted to suit the individual; just
do half the amount of push-ups for steps climbed. As you get
stronger, take three steps and do your push-ups facing downhill.
Its a very tough drill but if you do it every hour, once a day, or
whenever the smokers in your of ce go for a puf, you will become
incredibly stronger and faster! UFM
Meaningful interactive
communication with
your client about their
body and its strengths
and weaknesses is
crucial. Complete a full
physical evaluation
before the first session,
and dont be a yelling
drill-sergeant push-to-
torture trainer.
DAN LESTER
Dan Lester has been interested in bodybuilding and the ftness
industry for as long as he can remember; his love for Arnold
Schwarzenegger was discovered at just four. It wasnt until he
fell ill with Crohns disease at 21 that he pursued his passion for
ftness and became a personal trainer.
Tat was 10 years ago. Today, Dan owns his own mobile
business Dans Direct Fitness and is a certifed master trainer
with seven years of Muay Tai kickboxing and two years of judo
experience. He prides himself on taking anyone for personal
training sessions, no matter where they are in life. Dan even
trained a man who had only three months to live, holding on to
his bottle of radiotherapy during their session.
To beneft his clients, Dan has created the LESTER Principle:
L Live life (move your body right)
E Eat more (smaller meals, more often)
S Set goals (aim for the stars, but be realistic)
T Training is the key (strength and intensity)
E Excuses (there aint nothing to it but to do it!)
R Rest and grow (recovery is key)
Dans typical day starts with his own training at 5am before
taking on about 30 one-on-one sessions each day. He manages
to ft in a one-hour weights session and continues to work with
his clients until 9pm. All the while, he lives by the motto: If you
do the same thing youve always done, you will get what youve
always had.
MEL VECCHIO
Mel Vecchio is not just a qualifed personal trainer, she is also
a certifed Body Combat, BodyPump, GRIT Fitness, TRX,
and ViPR instructor with a Bachelor of Education and Arts,
majoring in psychology.
Mel believes that many clients look to PTs to fx their
problems, but in many cases their issues with food are not
simply a case of dont eat this, eat more of that. Teyre much
deeper and cannot be fxed with a simple change of diet. Today,
she is furthering her understanding of the mind by undertaking
a psychology counselling course to help clients in that area.
Te full-time secondary teacher coaches clients through
her business, MelVFitness, runs an eight-week whole foods
challenge and also supports clients online using a paleo, clean
eating and IIFYM (If It Fits Your Macros) approach. She loves
seeing her clients transform and emphasises the importance of
fun and laughter during a personal training session. Mel makes
it her mission each and every training session to ensure her
clients are laughing and having a good time.UFM
PT
of the
Year
M
eet Your
Com
petition for
Be the rst ever ULTRA FITNESS Trainer of the year in 2014!
in CASH & PRIZES
FITmedia are proud to announce this prestigious award for one Australian Registered Fit-
ness Professional who will not only win a $50,000 prize pool but will go on to join our team
of world-class professionals as a writer for Ultra FITNESS Mag!
Ultra FITNESS Mag is looking for the best Fitness Trainer in the country! You will be judged
by a panel of experts including our Editors, Fitness Professionals, educators and specialists.
The BEST are now looking for the BEST!!!!
FITmedia Trainer of the year award 2014.
Sponsored by
Ultra FITNESS Magazine & FIAFitnation.
If you are an accredited ftness coach/trainer,
entries will be judged on the following criteria;
Tell us what makes you the best Fitness Trainer in
the country. Example: your application may include
details of client success/results, and/or your unique
training approach, and/or your amazing support
even your development of innovative products or
training systems.
Does this sound like you, your trainer/employee?
Enter at www.ultraftnessmag.com.au or email us at
admin@ftmedia.com.au for an entry pack!
Plus you will win $50,000 in prizes and the chance to
be on the cover of Ultra FITNESS Magazine!
This is a dream package and we want you to enter.
PRIZE POOL INCLUDES;
1. A Cash prize of $20,000+
2. FIAFitnation Gold Standard Fitness
Specialist course.
3. Coaching session with Shannan Ponton,
Lindy Olsen and Jon Davie.
4. Equipment prizes from premium
suppliers of equipment shoes and
supplements. Value $20,000. RRP
Plus you will be featured in a cover shoot opportunity
& join the FITmedia editorial team in 2014 with your
own writing column in Ultra FITNESS Mag!
Good luck.
Michael Henry
CEO FITmedia Australia.
TT
thhh thee cc
DD
En Ente ter
The ancient Chinese method of acupuncture
is often considered an exotic placebo and,
sometimes, a little frightening. Voluntarily
sticking needles into the surface of the
body isnt everyones cup of tea. However,
not only is it great for treating injuries, if
combined with a sound training schedule and
balanced diet, acupuncture can give athletes a
competitive edge.
BY ANGELA ZHU
Beyond
FITNESS
ADVANCE
YOUR
TRAINING
WITH
ACUPUNCTURE
For women who want to exercise strenuously it is important
to have a healthy menstrual cycle and a well-balanced endocrine
system to maintain hormonal balance. Acupuncture can help
women to have healthy periods, reduce menstrual pain and
maintain hormonal balance.
Diet
Diet is important for the efective generation of body energy and
the growth of muscles and muscle strength. Energy is produced
by the digestive process in the stomach and the spleen is believed
to control the growth of muscles. Acupuncture can be used to
generate more stomach and spleen energy and to help overcome
indigestion, constipation or diarrhoea which can severely reduce
energy levels and strength.
A well-balanced diet with a variety of foods is necessary to
produce suf cient quantities of Qi and blood. An inadequate diet
will afect the growth and strength of muscles. It is important to
have a good balance of protein and carbohydrate. Carbohydrate
intake is particularly important for women to produce energy and
blood. An appropriate amount of carbohydrate helps people to get
rid of anxiety and feel relaxed and happy.
Finding an
Acupuncturist
To fnd an acupuncturist, ask your friends or do a search on
the internet for a qualifed practitioner in your area. Some
medical doctors can provide acupuncture. Phone or visit the
acupuncturist to tell them what you want and ask how many
treatment sessions would be required and how much each
treatment session would cost.
A treatment session with an acupuncturist could cost anywhere
from $60-$100 for a 30-60 minute session depending on the
practitioner. Te initial session may cost more because it will take
more time to talk about what you expect and to make a diagnosis
as well as provide treatment.
Acupuncture, generally, should be repeated on a regular basis to
be most efective.
NOTE: Although acupuncture has been practised for thousands of
years and has a strong following, it has long baf ed medical experts
and there is limited scientifc evidence to support Qi or its associated
pressure points.
Angela Zhu is principal of Traditional Qi Pty Ltd and Qi Gong & Tai Chi
Institute Australia. She is a qualied practitioner of Traditional Chinese
Medicine (TCM) and a National Accredited Qi Gong and Tai Chi instructor
who specialises in applying acupuncture and the exercises of Qi Gong
and Tai Chi to promote healing and personal well-being. Angela was born
in Beijing and followed in the footsteps of her grandfather, father and
mother to become a TCM practitioner. She has practised in China and
Europe and has been in practice in Australia since 1992.
www.traditionalqi.com
s well as enhancing energy levels and performance,
acupuncture can also help athletes build physical
strength and endurance, reduce anxiety, promote
relaxation and boost confdence.
Acupuncture is the ancient Chinese method of sticking needles
into the surface of the body at selected pressure points to reduce
pain and speed up recovery from injuries or diseases. For a healthy
person, acupuncture can be used to maintain wellbeing. Its like a
massage but it goes deeper than the muscles and ligaments, making
it more efective.
Go with the flow
Traditional Chinese Medicine (TCM) believes that good mental,
emotional and physical health depend on the fow of life energy,
Qi or Chi (pronounced chee), and the circulation of blood
throughout the body to maintain a proper balance between Yin
(the body) and Yang (the function) forces. Qi is the driving force
for blood circulation. When Qi and blood fow are enhanced, the
endocrine system is stimulated and muscles and ligaments will
grow more efectively.
Illness and lack of wellbeing are caused by disturbances to the
natural Qi. Tere could be too much Qi in particular parts of
the body, or not enough, due to barriers or blockages caused by
injuries or disease. Consequently, not enough blood fows in some
areas, causing malfunctions and pain. In TCM, these barriers
are removed and the fow of Qi and blood are stimulated by
acupuncture or by Chinese exercise regimes such as Qi Gong.
What does it involve?
Acupuncture involves inserting sterilised, fne stainless steel needles
into the surface of the body at selected pressure points to stimulate
the fow of Qi to or from a particular area and to increase blood
fow and oxygenation of the body. Tis provides renewed energy
and a positive sense of wellbeing. It also removes aches and reduces
pain. Te needles do not hurt! You only feel a very slight prick
when a needle is inserted.
For more than 4,000 years Chinese medical practitioners
have studied the connection between diferent points of the
body and the alleviation of discomfort and pain. Acupuncturists
are thoroughly trained in placing needles in the right places
to stimulate the fow of Qi in particular parts of the body or
throughout the whole body.
Can it really help you?
Acupuncture can beneft people undertaking weight training
and other forms of intensive exercise by increasing energy levels
and enhancing stamina and endurance. Acupuncture helps to
balance the Yin (the body) and the Yang (the function) to provide
a positive attitude towards training that is conducive to achieving
satisfactory results.
A
The brainchild of
Wes Eastwood, Skip
2 Beat is a new-style
half-hour workout
that involves simple,
basic skipping. Once
you experience the
Skip 2 Beat workout,
the mind boggles;
with the plethora of
group tness classes
for everyone from
pregnant women to
advanced athletes -
why hasnt anyone
done this before?
Skip
Beat
n earlier years, Wes represented his state in
athletics, basketball and soccer. Ice hockey,
cricket and touch football formed a big part of
his childhood. Now running the family business non-
exercise related he remembers watching a dance-style
ftness class and thinking, this is really lame!
However, the marketing behind it made me realise there was
room for something that gave 100% results. It had to be the best,
something that no one had dared to do, which is pretty much my
life: taking risks that I know I can pull of! Wes said. Ten, when
I saw a Zumba game on Nintendo, that really got me fred with
determination. I also thought that a lot of music in gyms did not
refect the quality that was really out there. I had to combine the
two to make fun + exercise = best results possible!
Skip 2 Beat was born.
Many adults havent skipped since being at school you
remember Jump Rope for Heart, right? Asking them to pick up
a rope and give it a go causes varying reactions, at least among
my client base. Women tend to pick up the rhythm and skip
comfortably and more quickly than men. Tis could be because
theyre likely to have skipped as a child and have a long-held
muscle memory. But once men feel comfortable and co-ordinated
with the process, they pick it up just fne; in fact, they can be very
competitive with their results.
Skipping is seemingly a rarely measured form of exercise.
Apparently women attain a higher V02 max than men while
skipping, probably due to higher body fat (generally) in women,
together with womens slightly lesser aerobic capacity which sees
them utilise more energy in an average skip. But men can utilise
up to 85% of their V02 max, which places it well within the
defnition of HIT.
In terms of building stamina, skipping is high on the list. And,
by using a combination of double foot and alternating feet, it
improves agility and co-ordination and serves as a base for higher-
intensity plyometric exercises.
Te stamina displayed by elite boxers and wrestlers has long
stood as a testament to the efectiveness of jumping rope. Although
jumping rope may not seem sport-specifc, it is extremely
posture-specifc. It improves the ability to maintain a long spine
and actually has far less impact than sprinting or jogging when
performed well, writes physical therapist Gray Cook. And it can
improve running form by teaching jumpers to stay on the balls of
their feet, as opposed to jumping fat footed or on their heels.
Convinced yet? You can catch a 30-minute Skip 2 Beat class at
Allsorts Gym in Alexandria, Sydney. Class members range from
some supremely ft trainers to regular cardio-box enthusiasts and
a handful of less cardio-confdent folk. When the music starts, it
is thumpingly loud with a driving beat. Te music is royalty-free
from Australian and UK DJs and producers, and is wholly owned
by Skip 2 Beat. Its brilliantly chosen as for the entire 30 minutes
the beat seems to carry the group along with it, helping everyone
to continue moving beyond the point of fatigue and breathlessness.
Te 30-60-second work intervals are matched by similar
recovery periods; some active recovery includes lunging, squatting
and sit-ups for an all-over body blast and a stomach churning
90-second skip to fnish.
Te beauty of Skip 2 Beat for trainers and gym owners is that no
training is required! You secure a six- or 12-month licence and are
ready to bring Skip2 Beat to your clients! Te portability of the
workout and the equipment is absolute gold and the class caters for
all levels of ftness; participants can drop in and out of the workout
as needed while still getting a good cardio session.
Your heart rate will stay above 150ish, Wes said, and you can
burn 500 plus calories per half hour at a basic efort level.
With updates to music and routines becoming available every
6-8 weeks, regular participants will progress their ftness levels,
agility and co-ordination, continually challenging their stamina,
speed and mental toughness.
Skip 2 Beat is currently available in Waterworx gym in
Springfeld, Queensland and trialling in Allsorts, Alexandria,
with rollouts planned for gyms across Australia over the next few
months. Wes has big plans for Skip 2 Beat: schools are on the
list, spearheading the childhood obesity fght and injecting a big
dose of fun back into exercise. Its great to see such a simple idea
implemented efectively, producing results and gaining some
traction in our industry.
To nd out how you can get Skip 2 Beat for your business or club, go
to info@skip2beat.com.au or www.skip2beat.com.au
C
L
A
S
S

O
F

2
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1
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1111
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I
CONTINUING EDUCATION CREDITS
CEC QUIZ
CEC QUIZ 13 - 2014
Name:
Member Number:
Email Contact:
Phone Contact:
Post completed form to:
Ultra FITNESS
PO Box 1068 Ashmore City QLD 4214.
Note: Only Ultra FITNESS CEC
Subscription members are able to submit
quizzes for CEC points.
Interested in joining?
Go to www.ceconline.com.au
Prepared by Sharon Neish. Sharon Neish
is a 13-year Fitness Professional working
as a Personal Trainer, First Aid Provider,
Les Mills Instructor and Online Blogger.
www.sharonneishpt.com.au
ACUPUNCTURE AND
TRAINING
1. When Qi and blood fow are
enhanced, the endocrine system is -
a. Disrupted, causing malfunction and
pain.
b. Stimulated so muscles and ligaments
grow efectively.
c. Boosted to give you more confdence.
d. Performing.
2. True or False
Te energy produced by the digestive
process in the stomach and spleen is
believed to control the growth of muscle.
3. Acupuncture can help athletes to
a. Reduce anxiety and promote relaxation.
b. Build physical strength.
c. Build endurance and confdence.
d. All of the above.
FOR THE LOVE OF SURFING
4. Adrians most recent success came
from -
a. Te serious ankle injury he endured in
2006.
b. His ability to cook Mexican tacos.
c. Te worlds heaviest wave (Teahupoo).
d. His love of yoga.
ESSENTIAL MOVES -
SQUATS
5. To master the Back Squat, your feet
must be -
a. Spread apart.
b. Flexible enough for this squat variation.
c. Loaded from the forefoot.
d. Externally rotated 5-35 degrees.
FITLOSOPHER
6. To really get to know your body, its
advisable to -
a. Take measurements and plot them.
b. Record your meals, drinks and wellbeing
daily.
c. Record your sleeping patterns.
d. Perform all of the above.
YOUR GUIDE TO SURFING
SUCCESS
7. Why are torso band rotations
important?
a. To increase rotational core strength.
b. To improve paddle endurance.
c. To improve dynamic lower body
movement.
d. To improve fexibility.
ASK SHANNAN
8. To get the best biceps results,
Shannan recommends you work the
muscle by
a. Increasing time under tension.
b. Performing a lying E-Z bar to forehead.
c. Doing weighted triceps dips.
d. Having two minutes rest after each
exercise.
YOUR GUIDE TO HALF
MARATHON
9. All speed sessions should start with -
a. Tempo runs.
b. 3.5km steady pace warm-up.
c. 10-15 minute warm-up of easy running.
d. Fartlek runs.
BECOME THE BEST
10. New clients need to be told that
a. Tey have great existing framework for
achieving fantastic results.
b. Tey can have cake but not muf ns.
c. Tey must go on a diet.
d. You know everything.
WHERE CAN YOU GET 8 CEC POINTS
FOR JUST $10 EACH???
SUBSCRIPTION
YES. Please sign me up for $80 + $80 = $160 for the 2 year Ultra FITNESS CEC program,
Mr/Mrs/Miss/Ms
Address Suburb

State Postcode Phone
Email

PAYMENT DETAILS
I enclose my cheque/money order for A$ payable to Ultra FITNESS
Please charge my Visa Bankcard Mastercard
Card No:
Expiry date Cardholder name
Cardholder signature
Fax completed form to reader services on 02 9999 3385
OR post to Ultra FITNESS, PO Box 1068, Ashmore City, QLD 4214 OR call reader services
for credit card order on 1300 80 75 80 OR subscribe online at www.ultraftnessmag.com.au
To order please call 1300 80 75 80
SIGN UP TODAY FOR THIS OFFER
ONLY AVAILABLE BY USING THE
COUPON BELOW
If you subscribe to Ultra
FITNESS for 2 years at a
cost of $80 you get:
The magazine delivered
to your door
Savings on the news
stand price
Never miss another copy
AND for an extra $80 you can join our
amazing CEC membership program, giving
you access to our online CEC website.
On signup you will earn 2 CEC points
immediately, and the remaining 6 points
can be earned over the 2 year period of your
subscription - each quiz you pass will gain
you 1 CEC point.
You can do all your quizzes online and
print out your own certifcates.
Tis is the most convenient CEC program
currently available in the industry.
cec program
ul t rafi t nessmag. com
In March 2011, two
friends mentioned
they planned on
cycling 6900km
across the United
States in four
months. At that
point I had never
cycled further than
10km and didnt
even own a bike. It
only took me a brief
moment to decide
I would be joining
the tour, and from
there my passion for
cycling was born.
why I cycle
purchased a touring bike, named
it Bodhi and immersed myself
in preparation. Te tour took 72
days, involving desolate roads, ongoing
switchbacks, extreme heat and sometimes
climbing 1500m in a day. Cycling
throughout this tour bought me clarity; the
rhythmic pedalling and open space allowed
my mind to slow down, think about my
life and appreciate all that I have.
It was during this tour, though, that I
received a devastating call from my parents:
my older sister Tess had been diagnosed
with melanoma cancer. Tess passed away
11 months later at just 30 years young,
leaving behind a husband and a 10-month-
old daughter. In March 2013 I fttingly
decided to combine my passion for cycling
- where I learnt of Tesss diagnosis - with
Tesss hope of fnding a cure for melanoma.
I created an event called Cycling to
March; from February 26 to March 21 I
will embrace my love for the sport, cycling
1900km from Adelaide to Sydney to raise
money towards fnding a cure for the
deadly disease.
For this particular journey I sold my car
so I can cycle more and joined the Eastern
Suburbs Cycling Club to gain further
expertise from its members.
Cycling to March preparation
continues to fuel my love of cycling.
From the total body conditioning that is
required to the amazing cardiovascular
benefts I receive, and the early morning
group rides that allow me to actually see
and smell life happening around me.
It continues to be my source of fnding
clarity on lifes issues while constantly
reminding me of how lucky I am to
have my health and ftness. Cycling
continuously ensures I am making the
most of my life, but above all it reminds
me of my Tess. I often fnd myself
smiling when cycling; thinking of her
and the wonderful memories cycling has
created for me since only 2011. If you
havent yet, get on a bike, it will change
your life. UFM
To support Raphael and his worthy charity,
visit www.cyclingtomarch.com
I
IF YOU
HAVENT YET,
GET ON A BIKE,
IT WILL CHANGE
YOUR LIFE.
RAPHAEL
MCGOWAN

BROOKSRUNNING.COM.AU BROOKSRUNNINGAU
BODY BIKE Australia - www.body-bike.com.au - Sydney: 02 4648 4002 - Perth: 0424 947 199
Only your imagination sets
limits on how far you can go.
We wont be stopping you...

Ultra Fitness Mag 2014-02-03

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THE FITNESS PROFESSIONALS CAREERS GUIDE

How important is keeping healthy and ft to the job of running

What do you think is the biggest challenge Australia faces when

Te Go for 2&5 (two fruits & fve vegetables) was implemented

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Do you have any inspiring words of advice for those embarking

ul t rafi t nessmag. com. au | FEBRUARY/ MARCH 2 01 4 119

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