Ultra Fitness Mag 2014-04-05

YOUR AUSTRALIAN FITNESS & HEALTH EXPO EDITION

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COVER STORIES

84 THE SECRETS BEHINDDISTANCE RUNNINGAssistant Editor Olivia says: I always knewAfrican runners were extremely talented butafter reading this it amazes me just how farahead of the rest of the world they really are!Definitely a worthwhile read!

89 EXPO GUIDEAdvertising Executive Mat says: If yourelooking for the latest fitness trends, productsand go-to fitness businesses, look no further.The 2014 Australian Fitness & Health Expois set to be huge!

114 CODE OF ETHICS FOR PTSEditor and Publisher Michael says: TheSandhill Warrior has decades of experience asa fitness professional, so if anyone knows theethics PTs should have, its him!Whether youare a PT or youre looking for one, these tipsare beneficial for all!

inside

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PLUS+8 OUTBOX

10 INBOX

12 ANATOMY 101

14 MEET THE TEAM

22 WISE WORDS

26 2 OF US

78 FITLOSOPHER

130 WHY I RUN

PROFESSIONAL114 CODE OF ETHICS

FOR PTS

118 CREATING ASUCCESSFUL ONLINEBUSINESS

120 TRAININGOVERWEIGHTANDOBESECLIENTS

122 PTOTY

124 BEYOND FITNESS

126 CLASS OF 2014

128 CEC QUIZ

BONUS!EXPO GUIDE P89Weve put together 18 pages of the latest fitness trends, products and businessesfor you to check out at the Australian Fitness &Health Expo inMelbourne.

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TRAIN32 NO TIME TO LOSESpeed up fat loss with supersets.

46 TO STRETCH OR NOT TOSTRETCH?That is the question.

64 SIX ESSENTIAL MOVES PART IIBecome an expert on our second movement the lunge.

80 ALTITUDE TRAININGLooking for a new exercise high?

EAT16 ARE SUPPLEMENTS RUBBISHAND TOXIC?What scientific substance do supplements reallyhave?

38 SLIM PICKINGSSimple, delicious recipes to keep you trim thisautumn.

56 GUT HEALTH AND EXERCISEPERFORMANCEDo you tend to get the flu after intense exercise?We could have the answer.

62 FAT: MAN V NATURENatures most impressive superfood: Incha Inchi.

CARDIO44 LACTIC ACIDHowmuch do you really know about lactic acid?

72 BURN FAT FOR HOURSBecome a fat-burning machine in just 30 minutes.

84 THE SECRETS BEHINDDISTANCE RUNNINGWhats the secret to East Africas marathondomination?

INSPIRE42 STRENGTHEN YOURRESOLUTION MUSCLEIn Australia, as few as 3% of people reach theirfitness goals how are you going with yours?

54 THE ART OF DISCIPLINEWhy do some people have an Ill never be ableto attitude while others never give up?

70 MY RUNNING, MY PLACERunning has taken Richard Bowles tounimaginable places, physically and mentally.

88 BAD HABITSFeel like there arent enough hours in the day?Time management is the key!


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f you can excuse mycorny play on words, Iwanted to chat about

what is going on globally inthe wellness segment. I am aboutto head to the US and take in the latestat the IHRSA conference in San Diego aswell as getting swept away by the crazinessof the Arnold Classic in Ohio. I wont bethe only Aussie there as these events attracttheir fair share of visitors including manyfitness leaders from Down Under.Like many other firms across the globe,

FITmedia (and now Muscle Up Media) hasstretched its wings and joined the growthpossible via the internet on a global scale.We now have six titles and with themwe have tapped into the world scene bylicensing international publications likeOxygen, Clean Eating and nowThe BOX.We have lured international visitors toour shores to be on our expo stands. Wehave signed overseas contributors wherenecessary and we now are exporting ourAussie brands both in print and digitally.Muscle Up just launched a mag calledMens Muscle and Health which goes head-to-head with some well-known mens mags;however, ours is the only 100% Australianpublication and it showcases why Aussiesare doing so well on the internationalscene! I urge you to buy a copy, it really isworld class.Looking at our social media reach we

are continually delighted! Our OxygenFacebook page grows at 3,000-4,000 likesevery day! Same for our Clean EatingFacebook site! We can reach 500,000people who opt in to our pages at the clickof a button. Our combined website pagesreach 100,000 regular visitors. Gone are

the days when a publisher produced agreat mag and then relaxed. We, like manyfirms, now manage print production,social networks, online promotions, videoproduction, photography and design, andmerging digital platforms! Oh, did I forgetmobile devices, too?I get asked every week which is the best

angle for reaching and creating clients?The answer is easy - print! And that is awhole story in itself! I have never had afitness model or writer contact me and askto be in our digital mag or on the coverof an iTunes version! But daily we havedozens of offers to get in our magazines -especially on our print mag covers! If thisever changes I will let you know, but fornow print is the preferred vehicle for goodcontent in our industry - by a mile!Getting back to the wellness of wellness,

I guess the point is that we are lucky to bepart of an industry that is in growth. For ourbrands, that growth has to offer quality! Theindustry now has fewer barriers, and if youare a savvy business person it is easier thanever to create a brand and see if the worldis ready. I see so many people attracted tothis industry and launching businesses withsome amazing successes along the way. I alsosee those chasing fame and a quick buck.They come and go, and some do a great dealof damage along the way. It seems everyonehas an angle and a voice which only adds tothe everyone talking and no one listeningmodality of social pages. I am encouraged,though, to be doing business with manyfirms that I met with 15 years ago when Igot involved in Ultra FIT mag.Throughgood strategies and relationships, manysmall Aussie firms have grown and takentheir ideas internationally with success.As we hit expo time again, these

players will dazzle us with new productsand services and as the industry growswe will see some of the ideas boom. Wehave included pages of new products inthe magazine and we are always thankfulfor the companies that support us withadvertising and promotion. Our goal,however, remains to be the most reliableand well researched fitness magazineavailable!In FitnessMichael HenryCEO FITmedia

ITheWellness ofWellnessoutbox

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Its great getting somany letters from ourreaders. Andwere now rewarding you foryour ideas and comments. If you send us yourfeedback, each issue well choose our favourite letter,and the winner will receive a Pulse QT StraplessHRMPedometer.

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This strapless PulseQTStraplessHRMPedometermeasures ECGaccurate heart rate, steps, speed, distance, calorie, fat calculationandmore.Valued at RRP$199.99www.aussietsport.com.au

LETTER OF THE MONTHHello, I am writing to express my dismay andconfusion at an article that completely contradictsthe previous one and also your experts givingcompletely different advice:Your expert Jon Davie starts his interview by telling

us we dont need to starve ourselves to be lean. Andfinally a clear explanation of metabolism is writtenwhich highlights the importance of regular foodintake, especially breakfast.This is also supportedby other journalists/specialists in this edition. Yet,Marcus Bondi (your other expert) claims that aglass of water and a small piece of fruit is enough forbreakfast followed by regular lunch and dinner (nosnacks mentioned). In his article regarding six packshe encourages no breakfast at all, which is surprisingadvice from an athlete. Given his inspiration ishimself (his words), perhaps this is what works forhim - and only him! As I dont know anyone thattrains hard and sensibly that can exist on the meagreamount of calories he is suggesting.I humbly encourage you to have all your journos

on the same (sensible) page. All it does is discredityour otherwise great magazine.Regards,Regular reader, sports fan and nutritionist

Hi Regular Reader,We certainly thank you for taking the time to

share your thoughts and appreciate your point ofview. To ensure we keep delivering the best healthand fitness information, its crucial for us to hearregular readers thoughts.As Marcus Bondi stated in his six-pack feature, he

performs at his best on little to no breakfast and asyou have rightly pointed out this approach may notwork for others. As we mentioned in the article, thatapproach works specifically for him and he has hadundeniable success in his chosen discipline.No one body is the same so a great deal of the

information provided about health and fitness andwhat works best is about learning what works bestfor you. Our biggest hope is that by providing ourreaders with a variety of options, it enables themto experiment with different foods and exercises atvarious times while paying particular attention to howtheir body reacts and feels. They are the best peopleto judge whether that approach is suited to them ornot. As they become more familiar with their ownbodies, the more they will understand what worksbest for them. For those who are not quite sure, wealways recommend seeking the advice of a professionalnutritionist such as yourself - or a dietician to helpthem understand what is right for them.Kind Regards,The UltraFITNESS Team

Hey UltraFITNESS teamI am addicted to this mag. I relate

to a lot of your articles and everypage is just fantastic - I cant wait toturn the page but hate it when I getto the last one. Oh well, I will read itagain. Can we make this great magweekly? I read it on day one and haveto wait two months!Seriously great work team, I will be

mentioning you everywhere thanks!Dave

Hey Dave,Its great to hear youre enjoying the

mag. Weve got a new mag out calledMens Muscle and Health which comesout in alternative months to UltraFITNESS. Maybe you could check thatout to fill the void between issues. Keepup the great work!

2014 is going to be the next phase oftransformation. I will fight this battleand be fitter and stronger becauseI am choosing to make my life apriority. Thank you for your amazingarticles in every issue that keep mefocused and challenge me to trysomething new... even if it frightensme. Fear does not live here any more!Manola

Wow, Manola! What an awesomeattitude! If you need anything tohelp you become more focused and ortips to help you kick butt in the nextphase of your transformation, let usknow and well see what we can do.Good luck!

Writeto us& win

inbox

10 A P R I L / M A Y 2 0 1 4 | ultraf i tnessmag.com.au

What are you struggling with? Do you have anarticle youd love to read? Maybe you want more orless of something from us here at Ultra FITNESS.E-mail us at [email protected] wed love to hear from you!


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PUBLISHERMichael [email protected]

EDITORMichael [email protected]

ASSISTANT EDITOR/ENQUIRIESOlivia [email protected]

ANATOMY & PHYSIOLOGY CONSULTANTDonal Carrwww.placeofchi.com

CREATIVE DIRECTORAndy Quilty

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SUBSCRIPTION6 issues (1 year) $40 NZ$5912 issues (2 years) $80 NZ$109Overseas airmail for 6 issues $99Cheques payable to Ultra FITNESS magPO Box 3223 Nerang BC QLD 4211Subscribe online at www.ultrafitnessmag.com.au

SUBSCRIPTION & READER SERVICESPhone: 1300 80 75 80Email: [email protected]

Ultra FITNESS mag is distributed by Network Services

Nothing in this magazine can be reproduced without the permissionof the publisher. This magazine is intended to give general informationonly. It is not a substitute for professional or medical advice. All liabilityarising directly or indirectly from the use of, or for any omissions in theinformation given is expressly disclaimed. The opinions expressed by theauthors do not necessarily reflect those of the editor or publisher. Coverprice is recommended price only.

Ultra FITNESS mag 2014Published by Australian Workout Publications IncPO Box 880 Newport Beach NSW 2106.ABN 84 002 908 447. All rights reserved.

Getting to Know Our Experts

AVERAGE CIRCULATION NUMBER OF 33300

Richard Bowles is an Australian adventure runner,professional speaker and endurance coach andconsultant. In 2012 he became the first person torun the entirety of the Australian BicentennialNational Trail. Over his five-and-a-half monthjourney he ran more than 5,300km - theequivalent of 126 marathons. Two weeks later hebegan New Zealands 3,054kmTe Araroa Trail.When Richard is not running he is inspiring andeducating others through his motivational speakingand distance coaching and consultations. To findout more visit www.richardbowles.com.au.

If you could only do one exercise, what wouldit be?Run of course! Thats my job. If Im notrunning across a mountain range somewherearound the globe, then Im speaking about it toa mixture of corporate businesses, sports groupsand schools. In between that Im helping othersachieve their running goals. The best thingabout the activity of running is that you can doit anytime of the day, anywhere in the worldwith no special equipment or team. You donteven need any special talent; anybody can do it.

What is your pet hate?Excuses! People that moan and complain aboutlife, yet do nothing to change it. YOU are theonly one that can change ANYTHING in yourlife. STOP annoying me and do somethingabout it. Otherwise zip it!

What is the most important lesson youvelearnt about health and fitness?I have learnt lots and continue to learn. Whatworks for me one week doesnt necessarily workthe next. The body is a complex thing;it continually adapts and needs differentstimulations for operation through exercise,food and thought. The key to health and fitnessis to not make it complex like the body - keepit simple. If I get too scientific in my approachto health, fitness and wellbeing, things neverseem to work out. And the great thing aboutsimplicity is you dont have to learn it.

At 43, Amanda Allen is a two-time CrossFit GamesAthlete, including the 2013 CrossFit GamesWorldChampion, 40-44. She is a health and performancecoach, Level 1 CrossFit coach, Level 2 CHEKexercise and lifestyle coach, Level 2 sports coach,speaker, writer and soon-to-be author with her firstbook CrossFit TheTime of My Life due for releasesoon. She has completed several courses, includingCert IV Holistic Psychology, Cert IV master trainer,Level 1 Hatha Yoga, Level 1 Reiki and a Diplomaof massage.Whats more, Amanda also has a degreein marketing, and operations and logistics. Fortwo decades Amanda has been achieving high-levelsporting feats, including state and national titles intriathlon, cycling and canoeing. Her passion lies inhelping others discover the magnificence of radianthealth and optimal performance, of never settling forless than their highest potential.

If you could only do one exercise, what wouldit be?That is the most impossible question! DoingCrossFit I do hundreds of movements andcombinations of movements every month, andIm learning new things every week! I guess if Iwas only able to choose one it would have to berunning for sheer freedom and pleasure of beingoutdoors and running with my dog Pepper. Itis one of my most favourite things in the wholeworld; I would be lost without that joy in my life!

What is the most important lesson youvelearnt about health and fitness?Every one per cent counts. Positive change,progress and rewards come from working hardat everything in every moment of every day.They say an overnight success is 10 years in themaking; I believe this is true in the attainmentof extraordinary, lifelong health and fitness.Thebottom line is: you have to believe youre worthputting the work into and then you have to dothe work that others will not.

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weight loss, granted that body fat measurements were not reported(5). If caffeine alone was indeed a fat loss agent, would we not expectpersons who receive and use a $100 gift card to a global caf chain toachieve a new svelteness after one month of imbibing a few cuppasevery day? Caffeine does not reduce body fat, despite increasingcalorie and fat burning over a few hours. Why care about a 3-4 hourfat burn if your waist size is locked onto 44cm after a month?Thank you, Dr Braun, the host exclaims. Dr Erica Hawley,

we all are anxiousfor your reply er,rebuttal!Dr Braun offered

an accurate overview ofthe evidence - or lackthereof, Dr Hawleyresponds, related tosupplements containingbitter orange andgreen tea extracts. Theonly evidence thatreally supports anybenefit of green teaextract supplementswas a study performedin overweightThaipeople over a periodof 12 weeks (7).Significantly greaterfat loss and waistcircumference drops, relative to the placebo group, were seen aftereight weeks - but disappeared by 12 weeks. Ive been emphasisingthe word supplement because - especially in the context of greentea extracts - journalists, marketers of brands, and even some of myscientific colleagues bundle studies using green tea BEVERAGESwith studies testing green tea EXTRACTS in supplementform, like tablets or capsules.

adies and gentlemen, it is my pleasure tohost our first of three episodes of a show wehave received many requests for, the hostannounces. A show that pits two experts - one

scientist who is pro-supplements, and another scientist who, letssay, doesnt fancy them - against one another.Their responses to live and virtual studio audience questions

are aired [scientists are seated in chairs, silhouetted, faces unseen].These two gurus have been chosen by a biomedical advisory boardof esteemed scientists and doctors.Rather than waiting for our audience to wish me to belt up,

says the host, lets start! [Lights begin to incrementally illuminatethe faces of the scientists; audience begins to roar]. Our firstquestion from Mr A Martin in Noosa, is: Do fat burners, such asgreen tea and bitter orange extracts, really work for fat loss? Okay.Dr. Grace Braun, lets have you respond first.Mr. Martin, thank you for framing your question as you did,

Dr Grace Braun (anti-supplements) begins. Fat burners areingredients and products that claim to increase the burning of fatin the body. Many make the leap of faith - and make a purchasewhile holding an evangelical burning candle of hope - that fatburning equals body fat loss. A number of companies in theiradvertising, promotions, labels, websites, and even in personstate that these fat burners reduce body fat. Caffeine alone, andin brewed beverages like coffee and tea, when consumed inadequate amounts, has been shown in studies with women andmen to increase the rate of calorie and fat burning for a period ofa few hours (1,2).A few studies with dried bitter orange extract, also called Citrus

aurantium - the fruit used to make traditional British orangemarmalade - have also reported modest increases in metabolism overa period of a few hours. But you rightly asked for FAT LOSS. All ofthe placebo-controlled studies that have been performed to date withgreen tea extract (2) and bitter orange extract pills (3-5) have not shownsignificantly greater fat loss. Even one study (5) that was sponsoredby the marketer of the leading bitter orange extract showed no

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Like religion or politics, every adult has a perspective, a position, or even a forceful opinion.Even being agnostic or apolitical, one subscribes to a belief of not believing or of being whollydisinterested and distanced. Nutrition, diet, and supplements, as a group, have more divergent(and often aggressive and even violent) opinions than a Geneva Convention could align. Whatif you were horizontal on your lounge, ipping through the TV channels and you landed on a liveshow entitled, Supplements are Rubbish and Toxic. Would you change the channel or pack youresky with enough to last for two uninterrupted hours?BY ANTHONY L. ALMADA, MSC, FISSN


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Anthony L. Almada, MSc, FISSN is trained as a nutritional andexercise biochemist, obtaining his MSc from the University ofCalifornia, Berkeley. He was the co-founder of EAS in 1993, acompany that introduced creatine monohydrate and evidence-based sports nutrition to most of the world. He has been a co-investigator on over 25 research publications, exploring nutritionalsupplementation and foods in healthy, diseased, and athleticpopulations. He is the CEO of Vitargo Global Sciences, LLC,marketers of a patented starch extract carbohydrate.References1. Acheson KJ, et al. Caffeine and coffee: their influence on metabolic rate and

substrate utilization in normal weight and obese individuals. Am J Clin Nutr1980; 33:989-97.

2. Hursel R andWesterterp-Plantenga M. Catechin- and caffeine-rich teas forcontrol of body weight in humans. Am J Clin Nutr 2013;98:1682S-93S.

3. Stohs SJ, et al. A review of the human clinical studies involving Citrusaurantium (bitter orange) extract and its primary protoalkaloid p-synephrine.Int J Med Sci 2012;9:52738.

4. Ulbricht C, et al. An evidence-based systematic review of bitter orange (citrusaurantium) by the Natural Standard Research Collaboration. J Dietary Suppl2013;10:391-431.

5. Kaats GR, et al. A 60 day double-blind, placebo-controlled safety studyinvolving Citrus aurantium (bitter orange) extract. Food ChemTox2013;55:358-62.

6. Hodgson AB, et al. The effect of green tea extract on fat oxidation at rest andduring exercise: evidence of efficacy and proposed mechanisms. Adv Nutr2013;4: 129-40.

7. Auvichayapat P, et al. Effectiveness of green tea on weight reduction in obeseThais: A randomized, controlled trial. Physiol Behav 93;2008:48691.

8. Nagao T, et al. A green tea extract high in catechins reduces body fat andcardiovascular risks in humans. Obesity 2007;15:147383.

9. Nagao T, et al. Ingestion of a tea rich in catechins leads to a reduction inbody fat and malondialdehyde-modified LDL in men. Am J Clin Nutr2005;81:1229.

10. Maki KC, et al. Green tea catechin consumption enhances exercise-inducedabdominal fat loss in overweight and obese adults. J Nutr 2009;139:264-70.

11. Randell RK, et al. No effect of 1 or 7 d of green tea extract ingestion on fatoxidation during exercise.Med Sci Sports Exerc 2013;45:883-91.

12. Venables MC, et al. Green tea extract ingestion, fat oxidation, and glucosetolerance in healthy humans. Am J Clin Nutr 2008;87:77884.

For whatever reason, green tea extract - the dry form foundin pills - does not seem to be effective in producing fat loss,Dr Hawley continues, whereas green tea beverages enriched orfortified with a green tea extract DO. This is where a detailedreview of studies yields jewels or rocks that are often overlooked,depending on ones perspective. Various studies have beenconducted with green tea beverages and shown weight and fat loss,even targeted fat loss around the mid-section (8-10). One of thefirst studies to be conducted in Caucasians, and not Asians - whomay have a different biological response to green tea ingredients,due to their millennial exposure to them - showed that a green teabeverage (one 500ml bottle/day) produced greater weight loss, andfat loss in the mid-section, compared to a flavoured and sweetenedplacebo beverage that contained the same amount of caffeine asthe tea beverage (10). These persons were overweight and obese, andnot engaged in an exercise program.Adding in exercise, the results appear to reverse, Dr Hawley

endures. A recent study showed that among lean and exercisingmales, drinking two cans of a green tea extract-enriched fruitbeverage twice daily for seven days did NOT increase fat burningduring exercise, despite the caffeine dose in the tea beveragebeing 120 milligrams (compared to 10 milligrams in the placebobeverage)(11). This was not a tea beverage, but rather a fruit-flavoured and sweetened beverage to which a green tea extract wasadded. An earlier study by the same British University laboratorysupplementing with green tea extract capsules showed a boost in fatburning during cycling exercise, relative to a placebo (12). I wouldoffer to the audience here in the studio, and the virtual audiencearound the continent, that green tea beverages enriched with agreen tea extract may offer modest help in losing fat weight, andthat green tea extract capsules may help in fat burning duringexercise. However, we do NOT know if either the beverage or thecapsules would produce more vigorous reductions - compared toa caffeine placebo - in body fatness among persons who are notoverweight but are exercising. Maybe one of the supplement ortea companies will sponsor such a study. I assert that the possiblebenefits of a proper green tea beverage or green tea extract meritfurther investigation and may be a dinky-di weapon of modest fatmass reduction.

I ASSERT THAT THE POSSIBLEBENEFITS OF A PROPER GREENTEA BEVERAGE OR GREEN TEAEXTRACTMERIT FURTHERINVESTIGATION ANDMAY BE ADINKY-DI WEAPON OFMODESTFATMASS REDUCTION.


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PROTEIN

POWERIts inevitable that continuedconsumption of McDonalds milkshakes can - and will - turn you intothe Goodyear blimp. But theres no needto get as angry as Master Shake fromAqua Teen Hunger Force; you can stillget your sweet-tooth fix with thesefour protein smoothies, courtesy ofUltraFITNESS.Its not all about your sweet tooth,though; protein smoothies are a great

way to get power-packed nutrition withrelatively few calories. While youre probably used to

whey protein, there are other options to increase your selection- and its wise to have more than one so you can rotate them.(This reduces your risk of developing food reactions.) You also


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want to keep the sugar content in your shakes low and add someflaxseed oil or fats to the protein and carbs to slow the absorptionof sugars. The base liquid can be water, milk or its variants(such as soy, rice, almond or oat) and orange, apple or otherjuices. Ideally, you also want some fresh fruit: bananas will makeyour drink rich and smooth, while berries (such as blueberries)-available organic and frozen year - round - offer lots of protectiveantioxidants with few calories. You can also use flaxseed orhempseed oil or freshly ground seeds, which are high in omega-3fatty acids. Use additional water and/or ice to blend and achievethe thickness you like.These protein shakes can be incredibly palate-pleasing and

filling yet light and energetic enough to support exercise andworkouts. Gather up the ingredients you want - it literally takesa few minutes to make your drink up. The supplies you need toinclude are protein powders, some green powder (with various

algaes that are rich in amino acids and nutrients) and the newerred powders (which are extracts of antioxidant fruits likeblueberry, pomegranate, acai and goji berries, mangosteen andmore). Enjoy the varied colours and tastes and make your powershakes a staple of your healthy diet. Currently available proteinpowders include whey, soy, rice, hemp and egg. Of course, useorganic products as much as possible for juices, milks, fruits andpowders.Here are four protein-based shakes to begin your smoothie

magic. The amounts can be varied to make more or less. (Refer tooptional choices for other substitution ideas.) Place all ingredientsin a blender, cover and turn on; run until smooth. All of theserecipes make 240 - 540ml drinks with varied amounts and options.Most protein powders have a proposed scoop amount for a 240mlsmoothie, so you can use this or the recommended amount of twoto four tablespoons.

THE ULTIMATE TROPICALBLASTMakes 300 - 480ml 240ml orange juice 1 medium banana 1 cup mango, fresh or frozen 1/2 cup pineapple, fresh or frozen chunks 1 orange, peeled (with seeds, if organic) 2 tbsp protein powder (whey) 1 tbsp axseed oil

Optional choices: Coconut milk instead ofjuice and papaya or other tropical fruits.


POWER BERRY PLUSPROTEIN SHAKEMakes 240 - 360ml 120ml orange juice 60ml water or ice 1/2 cup blueberries, frozen 1/2 cup raspberries 2 tbsp protein powder (whey) 2 tbsp axseed meal

Optional choices: Banana forthickness and other juices orin-season berries.


INSANECHOCOLATEMakes 240 - 360ml 120ml chocolate soy milk 1 tbsp organic chocolate chips 1 medium banana 2 tbsp non-fat yoghurt, plain 2 tbsp protein powder (whey) or chocolate

Optional choices: Carob powder instead ofchocolate, 1/2 cup raspberries and addedwater.


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SHARAGILLOW

Words ofwisdomfrom lifesachievers

wise words

Sharas father David repeatedly warned her thatcycling is a tough sport, encouraging her to exploreother athletic pursuits. But this Queenslanders heartlies where her fathers used to: on a bike, and therewas no stopping her from following in his footsteps tobecome an Olympic cyclist.

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t 20, it became a profession and justtwo years later she made her firstappearance on an Australian team,finishing 8th in the time trial at the

world road championships. From there, shehas only improved. In 2009, in just her secondprofessional year of the sport, Shara was second inthe U23 time trial Australian road championship.And by 2010, the then-22-year-old was alreadyetching her name in international competition,taking out third in the Overall Young RidersClassification at the prestigious Giro dItaliaInternazionale Femminile.Shara - who is based in Italy for much of each

year - currently holds the Australian time trial titleand shares the Australian record of three in a rowwith KathyWatt. In 2014, Shara aims to breakthat 20-year record by making it four on the trot.Once I start something, I want to finish it and

do better at it, says Shara. Im very determinedand dedicated, thats for sure!Through hard work and sheer determination,

the 27-year-old is fiercely making her mark incycling, guided by her coach of three years MartinBarras. When asked the most important lessonshe has learned from her coach, her answer wassimple: trust and respect, but more than anything,Shara believes a trainer needs to have passion.

Theyve got to have passion, says Shara. But it comesdown to trust and respect. I think the way that he [MartinBarras] goes about the training and writing the program;he always gets so excited and hes so enthusiastic about thetraining that it spurs you on and actually makes you havebelief in the program that hes done for you.Shara admits that at times she questions parts of her

training, but only because she has come to understand herbody so well due to time and experience.You are the only person that is going to know exactly

how you feel on the day; whether you can push yourself anymore or whether you need to back off, says Shara. Youvegot to use your head a little bit as well in that respect.Shara is currently training for this years

Commonwealth Games and world championships, andhas her sights set on the 2016 Rio Olympic Games, sokeep your eyes peeled for Shara Gillow in the individualcycling time trials and road races!

A


MY DAY ON A PLATE>Breakfast: Two pieces of dark bread with two orthree eggs; a bowl of fruit with nuts, seeds and some

plain yoghurt; and a bowl of porridge.

Snack: Energy bars and/or gels during training.

Lunch: Carbohydrates: pasta with a salad, or two orthree salad sandwiches.

Snacks: Carrots, zucchini and fresh fruit cut up withsome rice crackers and nuts.

7pm: Carbohydrates and protein e.g. rib-eye fillet with pasta or brown rice and

lots of salad and/or vegetables.

YOU ARE THE ONLY PERSONTHAT IS GOING TO KNOWEXACTLY HOWYOU FEEL ONTHE DAY; WHETHER YOUCAN PUSH YOURSELF ANYMORE ORWHETHER YOUNEED TO BACK OFF.

OUR Y

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Age: 38Occupation: Senior Sales Manager

My previous lifestyle consisted of frequent visits tothe fast food drive-through; being on the road all daymeant I tended to skip meals and get junk instead. Atthe beginning of 2013 I weighed 115kg and decided tomake a change by running. It was a rather slow start andprogressed through the year with some minor results.By teaming up with Matty Abel mid-way through theyear, he helped me to focus more on achieving actualtangible results rather than just the ad hoc running thatI was doing. Matty also had me focus on correct runningtechnique, strength training, nutrition and recovery.Doing this saw me make some significant increases inmy running ability and I lost weight a lot faster than theprevious half of the year.I have changed both mentally and emotionally in

the past few months in that I now enjoy every aspect ofrunning completely. It is no longer a thing I have to dobut more a passion that I cant wait to do.Losing 30kg has enabled me to regain some of my life.

I believe I made the decision before it was too late; myeldest child is turning four and I am thankful to Mattyas I can now run around with and keep up with the littletacker longer.Mattys training programs have given me more life

and have also enabled me to be a lot more focusedand ambitious at work. I can now use all of the extraenergy that comes with continuous exercise and ahealthy lifestyle.

Wayne came to me in mid-2013 for advice regarding achallenge he had set himself later that year: a 56kmoff-road trail run in Adelaide. As a successful trail runnerand personal trainer, I took Wayne under my wing as Isaw he had a lot of potential and passion. In September,we ran the Yurrebilla 56km race together after onlya short three weeks of training. As most trail runnersdo, we endured many physical and mental challengesduring the race which led us to the conclusion thatwe needed to sit down post-race and evaluate whatneeded to be done to make his next race a success.It was a 12-hour enduro running race in the firstweekend of January, 2014. Firstly, I told Wayne that hislifestyle had to change if he wanted to commit to thechallenge of being a race runner. I told him he had todrop weight, clean up his nutrition and start a structuredtraining program. Sometimes as a personal trainer youhave to be upfront with people. At the time it may notbe what they want to hear but down the track theywill be forever grateful. From that moment, Waynestarted his training and nutrition program and to datehas lost 30kg. He recently ran his enduro race in whichhe completed 99km in 12 hours; more importantly,hes inspired family members and fellow friends tochange their lives for the better.Our journey together has been phenomenal! Wayne

has given 100% of his energy, commitment and passionwhich, I believe, has played a major deciding factor inhis outstanding race results. I am looking forward toseeing his achievements in 2014 as he inspires others tochallenge themselves to do something they never thoughtwas possible.

222OFUS22 2CLIENT:

WAYNE CALVERT2 2TRAINER:

MATTY ABEL

MATTYS TRAINING PROGRAMS HAVEGIVENMEMORE LIFE AND HAVEALSO ENABLEDME TO BE A LOTMOREFOCUSED AND AMBITIOUS ATWORK.


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Pho

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We meetEllysePerry,the mostmarketableathlete inAustralia

Few in the mainstream media would have anticipated it, but a glimpse at herlaundry list of achievements illustrates exactly why international magazineSportsPro has proclaimed Ellyse Perry the most marketable athlete in Australia.


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which has enabled me to continue to play two sports that I love.It certainly helped me in the early stages of my career making thedecision to continue to play both. Ultimately, however, I thinkthe biggest challenge is knowing exactly what you want to achieveand figuring out the best way to do that, especially when it is oftenquite a long road to get there. Ive found the best way to do thatis to find enjoyment in the whole journey, rather than focusingspecifically on an end goal. Just letting this play out and being ableto adapt to things as circumstances change makes a lot of thingseasier to deal with.

What has been the most challenging for you, cricket or soccer?Both sports are challenging, but they are challenging in a reallyenjoyable way. I dont think you ever reach the point where you aretruly the best you can be.There is always something fresh to learn orexperience and I think thats what makes it so great to be involvedand provides the motivation to keep developing new skills.

Throughout your sporting career, what has been your proudestmoment?Having the opportunity to represent my country in two sportsI absolutely love has been a huge highlight for me. I feelextremely fortunate!

Disappointments in life - and sport - are inevitable. How haveyou learnt to cope when things dont quite pan out the way youhad hoped?Part of the reason I love being involved in team sports is that youshare everything with your team-mates; the highs andthe lows. When things dont go right I always find ithelps to ease the disappointment and move on to thenext task by going through things with team-mates and


A tthe age of 16, Ellyse became the youngestperson to represent Australia at senior levelin cricket. One month later and she had secured herdual international status after being selected for a spot inthe national soccer team.Since then, Ellyse has defied any and all notions that she should stick

to one sport by continuously excelling at the highest level in both. Thiswas demonstrated emphatically during a one-day international againstEngland earlier this year where Ellyse guided Australia to victory froma seemingly hopeless position, making 90 not out from 95 balls (aftertaking a crucial wicket earlier in the day).Ultra FITNESS magazine discovers a humble but ambitious

athlete, striving to improve her performance and continually looking tobuild on her successes.Discover why Ellyse Perry was always destined for a meteoric rise

from the quintessential Australian girl-next-door to one of the brightestathletes in Australia.

Tell us a little bit about your background were you alwaysvery sport-orientated growing up?The strongest recollections I have of my childhood are playingoutdoors, whether it was in the backyard with my family, down atthe park, around our neighbourhood or when I got a little olderplaying with my local sports club. My parents were both involvedin a lot of sport and I think they transferred their enjoyment ofactivity to my brother and I. We tried every sport imaginable askids; cricket, soccer, swimming, athletics, basketball, tennis, golf,squash, hockey and touch football.

Did you naturally move into competing at a professional levelor was it something that you had your eyes set on when youwere younger?I never really actively set out to play either sport at the professionallevel. I just truly enjoyed being involved and so I would takeevery opportunity to try out for a new team or play in anothertournament or competition. I think doing that - combined withsome incredible support and coaching from various people - ledme to a position where I was able to take something that I reallylove and turn it into a career.

What were the challenges you had to overcome to become aprofessional athlete?I think everyone faces challenges, big or small, in their chosencareers. Mostly for me, those challenges have been associated withvarious parts of the sports I play - whether thats becoming betterat a skill Im not particularly competent at, or adapting to the wayan opponent is playing against you. Having said that, Ive beenincredibly fortunate to have some wonderful support from people

ELLYSES TOP 3 TRAINING TIPS:

Consistency - Keep working on your fitness and maintainit. Its important to build a base that you can work off, ratherthan trying to build up from scratch.

Incidental exercise - I dont really have any evidence tosupport this, but I believe that choosing the stairs insteadof using the lift; walking instead of driving; choosing activethings to do with your friends etc. makes a big difference toyour fitness.

Variety - Doing a variety of training rather than just thesame program all the time is really important for your mindas much as your body!


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Pho

tos:Adidas

What advice do you have for athletes out there trying to maketheir mark in their preferred sport?Make the most of every opportunity you are presented with, evenif you are unsure about it. Its amazing how often things you dontthink much of make such a big difference to the way you see anddo things.

Fittingly, the young sportswoman is taking her own advice by makingthe most of an opportunity presented by Fox Sports. Recently, Ellyse hasbeen discovering life on the other side of the camera, signing with theAustralian media company to cover a variety of sports. Having hostedreality television show Football Stars of Tomorrow, Ellyse already hasmedia personality on her list of accolades, and it is obvious shell havemore to add over the coming years.She ensures us, though, that her sights are firmly set on continuing to

represent Australia for a number of years to come in cricket and soccer,on and off the field. For the moment, Ellyses focus is on defendingAustralias cricket title at the T20World Cup in March and April andcontinuing to enjoy every moment of what she does.

coaches. Then, most importantly, takingthe things youve spoken about and want toimprove, and working on them in training.Ive always found that going back to simplytraining hard and proving to yourselfthat you are capable of doing what youwant to do is the easiest way to deal withdisappointment.Putting things in perspective also helps. To me, playing sport is a

joy and a privilege and whilst no one enjoys losing or a bad day atthe office, there are far more important things in life.

Both soccer and cricket are obviously team sports, what do youbelieve is the most important thing players need to rememberwhen playing as a team?Its fairly simple; just knowing that each of your team-matesmay experience or see things a little differently to you. Beingopen and receptive to their feelings and ideas is really important.Comparatively you can achieve a lot more working as a team thanyou can by yourself, but its important to have an environmentthat encourages everyone to contribute and express their opinions.

During your training youve no doubt had coaches perhapspersonal trainers as well what do you believe the mostimportant values a coach/PT should possess?An understanding of the individual athlete is imperative; whattheir strengths/weaknesses are and also the most effective way toget the best out of them. Its really great when you come acrossa coach who you relate well with and you enjoy training with. Italmost becomes a reciprocal relationship where you want to dowell for them as much as you want to do well for yourself.

TRAINING

Cricket Season:Monday - Skills (bat, bowl, field); gym/recoveryTuesday - SkillsWednesday - Skills, gym, runningThursday - SkillsFriday - Skills, gym or a matchSaturday - MatchSunday Match

Soccer Season:Monday - Field sessionTuesday - Field session plus extra runningWednesday - Field session plus extra runningThursday - OffFriday - Field sessionSaturday - GameSunday - Recovery

DIET

Breakfast - Bircher muesli with fresh fruit and green teaLunch - Salad with proteinDinner Meat (fish/chicken/pork) with veggiesSnacks - Fruit and yoghurt, protein balls or a shake, sushi,crackers with light cheese or natural peanut butter

I dont think youever reach the pointwhere you are trulythe best you can be.


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IN ASSOCIATION WITH:

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IF YOUVE GOT only 20minutes to train and your goalis fat loss, the key is to keepthings moving. Youll not onlyburn more overall calories andelevate your heart rate, whichimproves your cardiovascularhealth, but also get the addedbenefit of post-exerciseafterburn: youll continue toburn more calories throughoutthe day because of the boost inyour metabolism.To help speed your workout

along, youll superset antagonistmuscle pairs: chest/back, quads/hamstrings and biceps/triceps.(Your front delts get workedin the chest press, and yourrear delts are worked in thedumbbell row.) Each exercisepairing is done as a superset,meaning that you do an exercisefor each body part in back-to-back fashion with no rest untilyou complete both moves.One muscle group has time torecover while its antagonist isworking. Whats more, researchshows that a muscle is stronger

when its stretched beforehand(meaning that by supersettingopposing muscle groups,youll actually be strongerthan if youre doing straightsets).To keep you from having to

race around the gym wastingtime, each exercise pairinginvolves the same equipment,simplifying the supersetprocess and ensuring thatyou keep rest intervals to aminimum. Choose a resistancein which you approach musclefailure at 12-15 reps, a targetthat not only builds a degreeof muscle but also keeps yourheart rate elevated, chewingup more calories via increasedvolume while inducing a deepmuscle burn. Make sure thatyou keep your rest periodsto a minimum after eachsupersetno more than 30seconds, as each muscle grouphas already started the recoveryprocess when youre workingits antagonist.

Superset opposing muscle groups with this fast-paced workout tospeed up fat loss. BY BILL GEIGER, MA

NO TIME TO LOSE

EXERCISE1 SETS2 REPS3 BODY PARTFlat-Bench Dumbbell Press 3 12-15 ChestOne-Arm Dumbbell Row 3 12-15 BackDumbbell Lunge 3 12-15 Quads/GlutesDumbbell Romanian Dead Lift 3 12-15 Hams/GlutesStanding EZ-Bar Curl 3 12-15 BicepsSkullcrusher 3 12-15 Triceps Rob

ertR

eiff

1. Do the rst exercise, then immediately begin the secondmove in the pairing without resting between sets. Rest onlyafter you do both exercises, then repeat two more timesbefore moving on to the next superset.2. Doesnt include warm-up set(s) if necessary. Do asmanyas you need, but never take warm-ups to muscle failure.3. Choose a weight in which you reach muscle failureby the target rep. Ideally, youre doing the same weightwith both moves of the superset, but if you havestrength imbalances or the weight is too light on thesecond exercise, you may have to use another weight.

Note: The next time you do this workout, ip-op the exercises ineach pairing to work the target muscles in a slightly different way.

Sup

erset1

Sup

erset2

Sup

erset3

20-MINUTE FULL-BODY SUPERSET WORKOUTGOAL: FAT LOSS

TIME: 20MINUTES METHOD: SUPERSETS

Flat-Bench Dumbbell Press Lie back squarely on a flat bench with your feet spread wide for balance. Hold a pair ofdumbbells with a palms-forward grip just outside your shoulders. Strongly press the weightsup and together in a smooth motion just short of locking out your elbows. Lower the weightsalong the same path, being sure to not overstretch your shoulders.

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Standing EZ-Bar Curl Grasp an EZ-bar with an underhand grip about shoulder-width apart,allowing it to hang at arms length in front of you. Stand erect, with your chestout and shoulders back, keeping a slight arch in your lower back and kneesunlocked. Keep your elbows locked by your sides throughout the move. Contract your biceps to curl the bar up to about shoulder height, ensuringthat your elbows stay pinned by your sides. Lower with control just short of afull extension. Do 12-15 reps and go right into the skullcrusher.

Skullcrusher Lie face-up on a at bench and take an overhand, shoulder-width grip on an EZ-bar, raising yourarms so that theyre perpendicular to your torso. With your upper arms locked in position as best youcan, bend at the elbows to allow the bar to approach your forehead, making sure that you control thedownward motion. Smoothly reverse direction and press back in to a full arm extension. Do 12 reps.

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Dumbbell Lunge Stand erect, holding a pair of dumbbells byyour sides with a palms-in grip with your chestout, back slightly arched, knees unlocked andfeet fairly close together. Take a fairly longstride as you step forward, then lower yourbody until your forward knee approaches a90-degree knee bend. Your trailing kneeshould never touch the floor. Press stronglyback up off your forward foot until yourestanding again, then take a step with youropposite foot. After repeating the sequencefor 12-15 reps, immediately do the dumbbellromanian deadlift.

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One-ArmDumbbell Row Position one knee on a flat benchwith your same-side hand supportedat the top of the bench for stability.Grasp a dumbbell with a neutral gripand fully extend your arm, pushingthe same-side foot back. Keep yourback flat and head forward. Froma stretched position, strongly pull theweight into your side as you pull yourelbow as far back behind the plane ofyour body as possible. Open up slightlyat the shoulder while maintainingyour bodys square position. Pushthe weight forward as you lower it.Do both sides for 12-15 reps. Thenimmediately go right into the flat-bench dumbbell press.

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Dumbbell RomanianDead Lift Stand erect, with your chest out, shouldersback, a slight arch in your back, knees unlockedand feet about hip-width apart. Grasp a pair ofdumbbells and hold them at arms length, with apalms-down grip just outside your thighs. Bend over at the hips, pushing your hipsrearward as the weights travel down the frontof your legs to about mid-shin level. Stop beforeyour lower back starts to round, reverse directionand press your hips forward to rise back up. Do12-15 reps.

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YOLove it or loathe it, chest training is essential, and having strong pecs is especiallyimportant for women. Not only are they a great support for your upper body, includingyour back, breast and shoulder girdle, your chest is also a very largemuscle group,and building it up can actually have a huge impact on your metabolism.

PUSH


hroughout this workout, weve incorporated thegranddaddy of all chest moves the push-up withunique strength exercises for a fast-paced workout thatshapes and strengthens your arms and shoulders, and

of course, your chest. All the while, youre burning fat!Supersetting is a great way to change the shape of your body

due to the stress it has on your muscles. Microscopic tears formin the fibres, but then the magic happens; your muscles rebuildthemselves this time, stronger. Supersets essentially double theworkload on the working muscles, giving you the opportunity tomake your muscles twice as strong.Now, before you turn your nose up at the idea of doing a

push-up, lets change your view of it from simply a chest-buildingexercise to a full-body one. You are working your body from headto toe: shoulders, chest and triceps work to move you; while yourabs, glutes and hamstrings are activated to stabilise you. The moremuscles you use at once, the more calories you will burn, and thehigher your metabolism increase will be.So, remember, if you add muscle to your body, you need to fuel

them with calories to maintain them and that high metabolism.

LETS DO IT!Try this plan once a week for a month; youll come out of it achest-training fan for sure!Do each pair of exercises with little to no rest in between before

taking 60 seconds between supersets.When it comes to the strength moves, use a moderately

heavy weight and do 8-12 reps. Push-ups should be pushedout until failure.

All levels: Ensure you do a 10-minute dynamic stretchingwarm-up (bodyweight squats, arm swings etc.), or light cardioand light resistance warm-up. Afterwards, allow some time tocool down and stretch.

Beginners:Do each superset once. Intermediate and advanced:Do each superset 2-3 times.

T

Photo Credit: Dallas OlsenModel: Melissa PeggHair and Makeup: Stacey Hutson


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OOURSELF


ureusing an EZbar, widenyour grip tomake themovementmore stable.

If yoTip

SUPERSET 1Foot-tap push-up

TARGETMUSCLES: Pectoralis major, anterior deltoids, abdominals

SET-UP:Get into a push-up position on the floor; your handsshould be slightly wider than shoulder-width apart.

ACTION: Perform a push-up; as you extend your arms andpush your body back up, bring your left knee towards your chest.Tap your foot with your right hand before returning to the startposition. Repeat, swapping sides each time.

Supported barbell press

TARGETMUSCLES: Pectoralis major, anterior deltoids, tricepsbrachii, abdominals, glutes

SET-UP: Place your upper back on a broad bench. Your feetshould be about hip-width apart on the floor with your hipslifted, squeezing your butt. Get a training partner or someonenearby to pass you the loaded barbell you prepped before yougot into position. Hold the barbell over your chest with yourhands directly above each shoulder and your arms bent.

ACTION: Extend your arms up, pushingthe barbell toward the ceiling. In a slow andcontrolled manner, lower the weight back toyour chest, and repeat.

yourhips as lowas possibleso you useyour abs tobring yourleg forward.

KeepTip


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Melissa PeggThis 25-year-old from country Victoria who now lives in Brisbaneis currently completing a PhD in family psychology. Melissa hasbeen working out for years but only started weight training in2012. She competed in her rst tness modelling competitionin September last year where she came rst in her division.Melissas tness goals for 2014 include joining the ArmyReserves and going trekking in Nepal. She believes in balanceand moderation in her diet, for a healthy mind and body. Shedoesnt cut food groups and loves her carbs for endless energy!

PUSH-UP POINTERS Keep yourself in perfect alignment: ensure your

body is in a straight line from your head all theway down to your toes. Dont allow your hips tosag or rise.

Contract your glutes and hamstrings for betterstability.

Keep your head and spine neutral by directingyour eyes down and slightly forward.

Tuck your tailbone under, just slightly. This willease lower back strain and prevent a pelvic tilt.

Exhale as you extend your arms, and inhale asyou lower your body down.

rn your core on as much as possible to stopyour body from tipping with your leg in the air.TTTTTuTurn

Tip

r more support,push your toesup against a solidobject or wall, or trydoing the exercisewith both armsmoving together.

FFFFFoForr mTip

SUPERSET 2Scorpion push-up

TARGETMUSCLES: Pectoralis major, anterior deltoids,abdominals, hamstrings, glutes

SET-UP:Get into a push-up position with your hands slightlywider than your shoulders. Lift one foot off the floor.

ACTION: Perform a push-up; as you do this, bring your heeltoward your butt by bending your leg. Straighten your leg backout as you extend your arms. Repeat, alternating legs each time.

Alternating stability-ball ye

TARGETMUSCLES: Pectoralis major, abdominals

SET-UP: Place your upper back on a stability ball; your feetshould be shoulder-width apart, your hips lifted and your feetfirmly on the ground. In each hand, hold a light to mediumdumbbell; spread your arms out straight to the side, but keep yourelbows soft.

ACTION: Contractyour core for support asyou bring one weightabove your chest in anarc-shaped movement.Your arm should remainstraight with a slight bendin the elbow the wholetime. Lower, and repeatwith the other arm.


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nhance this movementby placing your hands ontwo exercise steps andlowering your chest belowthe surface of the steps.

EEEEEEnEnhhaTip

f youre new to thismove, start with 5or 7kg weights.

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SUPERSET 3Dumbbell push-up

TARGETMUSCLES:Pectoralis major, anteriordeltoids, abdominals

SET-UP:Get into apush-up position onthe floor; in each handyou will need to have adumbbell - ones withhexagon-shaped heads areideal. Your hands shouldbe slightly wider thanshoulder-width apart andyour bodyweight evenlysupported between yourtoes and hands.

ACTION: Perform a push-up;this time, keep your elbowstucked tightly to your body dont allow them to flare out.Extend your arms and repeat.

Straight-arm dumbbell pullover

TARGETMUSCLES: Pectoralis major, latissimus dorsi

SET-UP: Lie on your back with your knees bent and your feetflat on the floor. In each hand, hold a medium-weight dumbbelldirectly above your chest, palms facing in.

ACTION:Moving your shouldersonly, lower the dumbbells over yourhead in an arc-shaped movement. Ifyoure doing it correctly, you will feela stretch in your back. Remember:dont lower the weights any furtherthan what feels comfortable. Returnto the start, and repeat.

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SlimPickings

Weve got anotherday covered foryou with moresimple, deliciousrecipes fromRocco Soracescookbook EatYour Way Slim.Youll be lickingyour lips andlosing those hipsthis autumn!BY ROCCO SORACE


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Breakfast Protein OatsServes 1Ingredients40g rolled oats and barley50g organic low-fat yoghurt1 tbsp natural vanilla whey protein40g blueberries

Directions1. Place yoghurt in a bowl topped with oats and barley.2. Sprinkle on protein powder and berries.

Nutritional Information (per serving)Energy 900 kJ (215 cal)Protein 15.2gFat 4.8g (Saturated 1.2g)Carbohydrates 31.6g (Sugar 5.2g)Sodium 44mg

Lunch Mushroom andZucchini FrittataServes 2Ingredients1 tbsp extra virgin olive oil1 onions, nely chopped1 garlic clove150g mushrooms, chopped1 zucchini, nely chopped4 organic eggs, lightly whisked1 cup freshly mixed herbs (e.g. basil and parsley),chopped1 tbsp balsamic vinegar2 tbsp Parmesan cheesePepper

Directions1. Heat the olive oil in a heavy non-stick saucepan. Add

onions and garlic, stirring over medium heat for oneminute. Add the chopped mushrooms and zucchiniand cook lightly.

2. Whisk the eggs, herbs, vinegar, pepper and parmesancheese in a bowl and add mixture to the fry pan.

3. Cook over low heat with lid for 20-30 minutes.4. Serve with a salad of your choice.



rtion control whensnacking on nuts. A serving of nuts isabout of a cup or 30g, for example20 almonds or 20 hazelnuts.

Nuts: Remember poSnack Tip


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Dinner Basil and Chilli ThaiChicken NoodlesServes 2Ingredients1 pack SlendierSlim wok-ready noodlesExtra virgin olive oil spray200g organic chicken breast, cut into small pieces2 tsp green chilli paste cup spinach, chopped1 bunch of broccoli cup red capsicum, chopped2 spring onions4 basil leaves, chopped

Directions1. In a medium bowl prepare noodles, drain liquid, and

rinse with hot water for one minute.2. Spray pan with oil and set over medium heat. Add

chicken and stir in green curry paste. Stir fry untilcooked.

3. Add the vegetables, stir fry for a few more minutes.4. Turn off heat and garnish with basil and chilli. Serve

and enjoy.

Nutritional Information / per servingEnergy 812 kJ (194 cal)Protein 32.2gFat 3.5g (Saturated 0.9g)Carbohydrates 1.9g (Sugar 1.6g)Sodium 235mg

To win a copy of Rocco Soraces book Eat YourWay Slim, valued at $24.94, be the first to tell ushow much a single serving of nuts is by writing [email protected]

TTo win a copyWIN!


Dessert Cherry BasketsServes 4Ingredients2 mountain bread organic wraps250g low-fat ricotta cheese1 tsp vanilla essence1 tbsp steviaSmall handful of goji berries5 cherries, chopped1 lemon, zested1 tbsp apricot jam, warmedA hint of hazelnut oil (optional)2 large strawberriesMint leaves (optional)

Directions1. Preheat oven to 180C2. Cut mountain bread into four rounds, insert into large

muffin tin with the folds running up the edges, andbake for 3-4 minutes until crisp. Remove and cool.

3. Mix low-fat ricotta, vanilla, stevia, goji berries, cherries,lemon zest and warm jam together. Add hazelnut oil ifdesired.

4. Spread ricotta mixture on top of cooled rounds and topwith sliced strawberries.

5. Add one whole cherry and fresh mint for decorationand dust with a little icing sugar. Serve with some low-fat vanilla yoghurt.


Super Quick!

This dessert takesonly 5 minutesto prepare buthas a wow factorwhen you plateit up.

Rocco Sorace is an Australian-based inspirational Pilatestness trainer, DVD presenter, author and home cook. Hiswork aims to help people understand that healthy eating canbe convenient, simple, and most importantly taste great.


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FITNESSCAREERPATHWAYSPersonal Training Courses(Certificate III & IV inFitness)

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Professional DevelopmentCourses (Fitness Australia &Physical Activity Australiaaccredited)

Australian Fitness Academy is committed toproviding students with a rewarding career inthe fitness industry through the highest quality education andcareer support.We view the initial qualification as just the first step in your fitness career.Throughout our 20-years of operation we have set up extensive networks

and can guarantee our students receive job interviews.*Our qualifications set you up for success in the industry and you have access

to ongoing mentor support from our team of fitness experts. Once you areestablished you can continue to refine your skills and knowledge through ourrange of accredited professional development courses.

1300 232 348www.tnesseducation.edu.au

* Guarantee is for students who demonstrate an outstanding commitment to their studies.

I have trained and mentored manyprospective gym instructors and personaltrainers over my 11 years in the fitnessindustry, but a recent student wasfantastic - the best work experienceperson I have encountered.Much of the success of our experience

with this student can be attributedto the fact that the Australian FitnessAcademys program ensured that thestudent actually studied and experiencedall facets of the fitness industry. Theprogram was extremely thorough andmade the student aware of the rigoursinvolved in being a successful gyminstructor or personal trainer.-Director, Happy Life, Newcastle

Visit usat the

AustralianFitness &

Health Expo -Stand L34.


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StrengthenYourResolutionMuscleWow! How time ies! Werealmost four months into2014 already, but what Iwant to know is how thatNew Years resolutionof yours is going? Ifyouve kept it up this far,congratulate yourselfon your awesomeness.Now, stop congratulatingyourself; because you stillhave a lot of training tocomplete to become evenmore awesome. You will notweaken. You will not fallunder the resolution failurestatistic; you will not takethat one way trip to pity city!

BY MARCUS BONDI


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order for you to know when you have got there. Start a trainingblog so you can set goals and document your progress.

MAKE IT MEASURABLESize matters. You must be able to measure the progress you aremaking. Ask yourself: How am I progressing?Who else can you consider asking for feedback? Can you ask

a friend or family member to check in with you? Listen to yourinstincts; what does your gut feeling tell you? How could youchange the way you are working to ensure greater effectiveness?Remember, you must continuously assess and reassess your

milestones.

CELEBRATE YOUR DAILY WINSCelebrate your training wins every day. Every step, every push-up, every completed session is a genuine win for your mind andyour body. Especially if you do one more rep or finish one secondquicker. Punch the air after your session and yell YES! You arealso entitled to think very loudly in your mind I am so freakinawesome! You may also think this and even verbalise it in theshower every morning, so long as you stick to your plan!With each passing day of training success, praise yourself!

BE REALISTICGo for gold, but dont go for the impossible! Ensure your goals arerealistic and achievable. You may need to adjust the method youare using to work toward your goals. But be careful; this is notyour excuse to water down your ambitions. Dont be timid, justcheck with yourself that your plan is possible.

WIN!By staying true to your dreams and completing your trainingprogram you will be the winner; you will make it happen. You willcreate genuine personal pride and self-esteem; this is priceless, butyours for the taking. Now go for it and discover how wonderfuland satisfying life can be when you take control!

succeed in your happy success journey, you mustontinue to challenge yourself and take real action inour life. Its a simple and effective process as long asou encourage your mind to commit to the prescribed

act ons. ou can and you will do it. Your attitude controls yourtraining discipline and results. And YOU CONTROL YOURATTITUDE!Okay, now that we are all on the same page here, lets examine

some effective techniques to keep us going stronger, longer.

VISUALISE PERFECT PERFORMANCEAccredited sports research has shown that athletes who visualisethe details of their specific physical goals perform much betterthan those who dont! To really fortify and multiply your progressand achievement at every level, you must visualise every aspect ofyour training. The best time to do this is at night as you lie in bedbefore you go to sleep.Close your eyes and imagine yourself performing your favourite

exercises in intricate detail. Actually visualise yourself doing manypush-ups or squats see and feel every millimetre. It soundssimple, but it actually takes mental ability and dedication. Testhow many push-ups (or any exercise) you can do in your mindbefore you lose focus. Always try to better your last performance.In training to break various world records I always graphically

visualised every aspect of the task ahead of me, especially in regardto the most difficult elements which seemed beyond my physical

capability at the time. But dont just take my word for it, simplywatch any Olympic gymnast before they begin their floor routine;you can actually see them thinking and visualising every singleelement, move and technique they are about to perform. Ofcourse, the truth is that they have already visualised it to perfectionthousands of times before, creating rock hard psychological capitalthat will accurately inform their every muscle.Celebrate all your hard work so far by doing something special

for yourself. Book in a massage or go have a spa or sauna. Dosomething you wouldnt ordinarily do so you will remember themoment.

BE SPECIFICIf you want to succeed in anything, being vague is never okay. Youmust be very precise about what you want to achieve. If you aretoo unclear when formulating your goals then it will be difficultto know when you are making achievements. Your goal shoulddescribe your desired end point. This needs to be very clear in

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At 44 years old and 83kg, Marcus Bondi broke the OfcialGuinnessWorld Record for the 5m rope climb - 27.8 metres in 60seconds. Marcus Bondis strength training techniqueshave been utilised by Olympic gymnasts and specialforces units all over the world. His key trainingelements focus on extreme outdoor training withhigh intensity and high endurance tolerances. MarcusBondi is an ambassador for Aussie Bodies and trainsat the spectacular Bondi Beach cliffs with a top teamof Olympic wrestlers, MMA ghters and boxers. Formore information, www.marcusbondi.com

BY STAYING TRUE TO YOURDREAMS AND COMPLETINGYOUR TRAINING PROGRAMYOUWILL BE THEWINNER.


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hen it comes to lactic acid, asimple discussion with a friend,training partner or coach can

ecome confusing, so its time to clear upsome of the most common misconceptions.Lactic acid is not only present in our body but also in all dairy

and wine. Its frequently used in food products as an additive(E270) or flavour enhancer, as well as in the medical industry.Unknown to many, it can rapidly stop pain due to buccal ulcersand it can be directly transfused into a patient during certainsurgeries. In 2008, Swedish research(1) showed that lactic acid couldnot only be the most natural way to prevent cancer of the bladder,but also skin cancer.

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Weve all felt itbut do we reallyunderstandwhat it is?BY AURLIEN APPORT


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Before we go any further into what exactly lactic acid is and whatit does, lets get some common misconceptions out of the way:1. Our muscles produce lactic acid during exercise - they

do not. They do, however, produce a very similar substancecalled lactate.(2)

2. Lactate (as well call it from now on) is a waste productof anaerobic metabolism this is also false. Its actually anintermediate link between anaerobic and aerobic metabolism.(3)

3. Lactate is responsible for muscle fatigue. Fatigue is the resultof an exhaustion and failure from the energy production chain;the muscular fibre efficiency will decrease after many repetitionsor intense tension; a diminution of different chemical reactionswho furnish energy to the muscle - and from the nervoussystem which transmits order that becomes less effective. Thiscombination provokes the sensation of fatigue.(4)

4. Lactate doesnt create muscular acidosis.The burning sensation felt in intense efforts such as a400m run or super-set during weight training is due toproton release. The accumulation of protons increases theacidosis and can affect the muscular contraction. The lactateproduction retards, not causes acidosis!(5)

5. Lactate causes soreness.WRONG! It doesnt cause post-workout soreness; soreness comes from free radical damage,enzymatic unbalance, muscular micro-traumatism orinflammation.(6)

So what exactly is this lactic acid or lactate as wenow know it?Strenuous exercise - from 30 seconds up to two minutes - usesan energy system called anaerobic glycolysis. It is during thisprocess where the body transforms glucose into energy quickly- that lactate is produced. More precisely, the result is ATP +water + lactate. Thats why lactate is often considered waste -because it arrives at the end of the production chain. But thelactate has a life after its production. Its used by different organs,including the heart and brain as energetic substrate (7). The livercan also transform it into glucose through the Cori cycle.Post-workout the lactate is eliminated from the body within

two hours with a passive recovery and in 30 minutes with anactive recovery such as a walk immediately post-exercise (8). Thebetter your aerobic level, the better your recovery will be. Eliteathletes workouts include sessions to delay and support themuscular acidosis, as well as to increase their capacity to recoverand reproduce the same effort in a short time.Lactate is not dangerous for our body but it does accompany

the muscular acidosis. To recreate a high intensity exercise,its recommended to have appropriate resting time betweensets. In this case muscular fatigue and acidosis level have tobe separated(9). The acidosis isnt the only factor that createsmuscle fatigue, though. A depletion of phosphorylase andphosphofructokinase will provoke the failure of major energyproduction processes, glycogenolysis and glycolysis.(10)What about DOMS,(11) you ask? DOMS appears 8-24 hours

post-workout. Its this uncomfortable soreness that makes youwalk like a penguin after a leg session or when your PT pushesyou out of your comfort zone for your sake! Again, there is no

correlation between lactate and soreness.(12)Take the example ofa marathon and a 5km run. The 5km run will produce a higherlevel of lactate in your body but you will most likely have moresoreness, stiffness and muscle fatigue after a marathon. Give ita try!So, during your next session - when pain and acidosis appear

- you know better than to blame lactic acid! It will not stop theburning sensation, make your sessions any easier or reduce thesoreness the following day but its always good to know who theguilty party is and isnt.

References1. Larsson, S.C, Andersson, S-O, Johansson, J-E &Wolk, A 2008, Cultured

milk, yoghurt, and dairy intake in relation to bladder cancer risk in aprospective study of Swedish women and men, American Society for ClinicalNutrition, http://ajcn.nutrition.org/content/88/4/1083.full?sid=2b240dba-4882-487b-b65d-0c2eda5bad0c

2. Robergs, R.A 2001, Exercise-Induced Metabolic Acidosis: Where do theProtons come from?, University of New Mexico, http://www.sportsci.org/jour/0102/rar.htm

3. Chatham, J.C 2002, Lactate the forgotten fuel!, The Journal of Physiology,http://jp.physoc.org/content/542/2/333

4. Coyle, E. F. & Coggan A. R. Effectiveness of carbohydrate feeding in delayingfatigue during prolonged exercise, Sports Medicine. Davis J.M. and BaileyS.P. 1984, Possible mechanisms of central nervous system fatigue duringexercise, Medicine and Science in Sports and Exercise.

5. Robergs, R.A, Ghiasvand, F & Parker, D 2004, Biochemistry of exercise-induced metabolic acidosis, The University of New Mexico, http://www.philippelefevre.com/downloads/basic_sciences_articles/acid-base/Lactic-Acidosis.pdf

6. Lieber, R.L & Friden, J 2002, Morphologic and Mechanical Basis ofDelayed-Onset Muscle Soreness, University of California San Diego School ofMedicine, www.jaaos.org/content/10/1/67.abstract

7. Lactic Acid Not Athletes Poisin, But An Energy Source and How To Use It2006, University of California - Berkeley

8. Cazorla, G, Petibois, C, Bosquet, L & Leger, L 2001, Lactate et Exercise:Myths and Realities, STAPS, 54, pp.63-76 < http://www.preparation-physique.net/PDF/lactate_cazorla.pdf>

9. McKeena et al. 2006, The Journal of Physiology: pp 763-770,

10. Hakan Westerblad et al 2002: http://physiologyonline.physiology.org/content/17/1/17.full

11. DOMS: Delayed-Onset Muscle Soreness, who appear between 8 and 72hours after training.

12. Shwane and Al., Is lactic acid related to delayed-onset muscle soreness,Physician and Sportmedicin, vol 11, issue 3, pages 124-127; 130-131, Mars1983.


Aurlien Apport is a French elite athleteand international judo competitor withover 25 years of practice. He has a blackbelt in Judo and Jujitsu and is a certiedpersonal trainer and coach. Aurlientrains both general tness and high levelathletes, and has been doing so in variouscountries around the world for 15 years.Now located in Bondi, Aurlien trainsclients outside, at their homes or in thegym, specialising in martial arts, kickboxing, judo, ju-jitsu,weight loss, strength and conditioning, Olympic lifting, powerlifting and tailored nutritional programs.


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To StretchOr Not ToStretch?WorldMags.netWorldMags.net

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Through Dr Siffs research, she found that athletes performedtheir exercise significantly quicker when they undertook a warm-up similar to the workout that followed. Most of all, warmingup and stretching was found to enable muscles to execute powerand speed, as well as endure heavy loads without injury. DrSiff advises for the warm-up to include movements similar tothe specific exercise that is going to be performed; both in co-ordination pattern and intensity.

Dr Melvin Williams book Ergogenic Aids in Sportoutlines the facts on warming up: Athletes in high-intensity, short duration events such as

weightlifting and shot putting can improve performance bywarming up.

Vigorous warming up can decrease performance inendurance sports.

Direct warm-ups (using activities directly related to or similarto that of the sport) of moderate intensity and duration beforeexplosive sports enhances the performance of trained athletes,but not necessarily of untrained athletes.

Indirect warm-ups (using activities not directly related tothe sport, such as cycling and stretching) can often enhanceperformance if kept at a comfortable level.

Strenuous, indirect warm-ups can interfere with sportsrequiring motor skill.

Selection of a suitable warm-up depends on personal

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Ultra Fitness Mag 2014-04-05