Vol.19 No.9 December 09 £3.99

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ultra-FIT- your 24/7 personal trainer

TRAINYOURBODYSHAPE

STRONG

AND

FIT

Triathlon

HighIntensityTraining

MarathonHero

TrainingPlan

The 12Days ofFestiveFitness

Get aStrong

Back

GetFootball Fit

RecoveryFoods

Pilates

FIGHTFAT

FAST

win over£1000 of

super stylishTechnogym

Kit

more training plans, more fat burning tips, more nutrition advice... more results

19-9 covers x 2:Layout 1 16/11/2009 10:42 Page 1

MOTIVATION

28 ultra-FIT

Making yourdifferenceswork for you

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ultra-FIT 29

MOTIVATION

Cognitive HypnotherapistTrevor Silvester of The Quest Institute explainshow our personality typesaffect the way we train.

One of the things that makes the human race so interesting isthe fact that we are all different. But despite this ratherobvious fact, we still assume that everyone else should thinkand act as we do. Similarly, if something works for us, wethink it must work for everyone else as well. But the key

differences in the way people think can have a huge impact on the waywe perform in sport — and in life.

Defining the differences - representational systemsLearning how you think is the first step to improving performance. I useNeuro Linguistic Programming (NLP) to label these differences, whichwas developed in the 1970s. It puts people into four categories:■ Visuals■ Auditories■ Kinaesthetics■ Digitals

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Looking for the secret to rapid recovery? It is, in aword, food. Whether you’ve just finished a 20 minutejog or an hour’s grueling weights workout, eating theright foods after exercise will help you recover fast...

NUTRITION

Recoveryfoods

ByAnita Bean BSc R.Nutr

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NUTRITION

What and how much youshould consume dependson how much energyyou’ve just burned andwhat type of exercise

you’ve done. The ideal recovery meal aftera strength workout will be different fromafter an endurance workout.

How soon should I eat after training?The quicker you can get food into yourbody after your workout, the quicker yourbody will recover. Any workout longerthan 60 minutes will deplete your musclefuel stores (glycogen). The longer andharder your workout the more glycogen

will be used. Your aim is to beginreplenishing these stores as soon aspossible, particularly if you exercise daily.The enzymes that convert food intoglycogen are most active immediatelyafter your workout, leaving you a crucialthirty minute period to reload yourmuscle fuel supplies. Wait longer thantwo hours and your body’s ability to

make glycogen drops by 50 per cent,according to a 1998 study at theUniversity of Texas. The longer you wait,the more sluggish you will feel the nextday. Aim to have a recovery snack assoon as possible after exercise, ideallywithin 30 minutes. This rule applies toyour normal workout as well ascompetitions.

How much and what should I eat after training?Your recovery meal should contain bothcarbohydrates to replenish depletedglycogen stores, as well as protein torepair and rebuild the muscles.Consuming them together promotes fasterrecovery of glycogen stores and re-building of muscle tissue compared with acarbohydrate-only snack or meal,according to research at McMasterUniversity, Canada. Carbohydrate andprotein raise insulin levels in thebloodstream, which allows both glucose(the building blocks of glycogen) andamino acids (the building blocks ofprotein) to pass from the bloodstream intothe muscle cells. It also helps reducemuscle damage and soreness, andpromote muscle repair, according to a2007 review of studies carried out byresearchers at Maastricht University.However, the ratio of carbohydrate toprotein is important. Your recovery mealshould contain about four times as muchcarbohydrate as protein, according to aUniversity of Texas study.

Your recovery mealshould contain bothcarbohydrates toreplenish depletedglycogen stores, aswell as protein torepair and rebuildthe muscles

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WORKOUT

20/20 fitness in 2010

Shape Up Circuit Style with Caroline Pearce

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WORKOUT

Losing weight, shaping up andlooking fab is not just abouthitting the road and clockingup the miles, or slogging yourway through a mind numbingly

long, arduous bike or elliptical workout. Infact cardio is actually the slowest way tolose weight! Instead, it’s all about highintensity training that burns more caloriesfaster and boosts your metabolism. Lessfat and a lean physique equate to superbcalorie burning all day and every day.

Former international athlete, model,fitness presenter and Gladiator, CarolinePearce (AKA ‘Ice’), swears by highintensity circuit training for getting inshape with minimal gym time but maximalresults. ‘I don’t have as much time toworkout as I’d like, but I still want results,so I’m mindful of my workout intensity. I

like to push my own boundaries and trainuntil I drop. That’s satisfying!’ Carolinebelieves it’s better to maximise your fitnessgains, with minimal time expenditure, bycompleting short, sharp workouts. As, she

says’ “If you can multi-task during yourworkout then you’re wasting your time,better to focus and get fantastic results inquick time! My super circuit should takearound 20 minutes to complete.’

Caroline Pearce’s Super CircuitEquipment: fixed head dumbbell or equivalent, kettlebell, Powerbag, medicine ball.

How to perform: Intermediate and advanced individuals should do the circuit two to threetimes non-stop. Warm up with 3-5 minutes of jogging/marching on the spot and then performsome functional movements for the arms and legs, such as arm circles and walking lunges.Warm down after the circuit, with some gentle CV exercise and perform held stretches (for 10sec.) for all major body parts.Those new to exercise should perform 10 reps of each exercise and take a minute’s recoverybetween exercises. Start with one circuit and build up to 3-4 circuits, by reducing the rest timebetween exercises and adding additional circuits over time.

ABS

ABS

ABS

Sit in a crunch position with legs off the floor. Hook your feet over one another for stability. Hold a dumbbell in both hands and tap it to the floor fromone side to the other, rotating your body as you hold the trunk angle. Do: 20 reps Progression: increase the weight.

Start in a push up position with arms straight, then bring one knee in towards the chest, then jump and switch feet. Alternate legs continuously andkeep the tempo high. Do: 20 reps Progression: 1) increase range of movement 2) add ankle weights.

Sit in a crunch position (at a 45-degree angle), hold a dumbbell with both hands, bring your knees into your chest and hands over your knees. Thenextend your legs and bring the dumbbell into your chest as you open out your position. Do: 20 reps Progression: perform V-sit with straight legsand arms to create a pike position.

Weighted sidetwist and tap

MountainClimbers

V-sitCrunches

1

2

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FITBIZ

thepower ofdefinition

Powerful Reasons toDefine your PersonalTraining Niche

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ultra-FIT 101

There exists an ill-definedcollection of personal trainersout there, all with very similarqualifications, skills, servicesand promotional materials. It’s

almost impossible for your potentialcustomers to choose one PT over another.There’s nothing to make you stand out,nothing that defines you as a PT. If gettingnew clients and holding on to them is astruggle then it’s very likely becauseyou’re not working within a specific nichemarket.It doesn’t matter whether you’re

working for a club chain or are workingcompletely independently. You can benefitfrom defining your market and your niche.Even if you have achieved a great level ofsuccess and are fully booked with clients,you can still benefit enormously bydefining your clients and your market. Thisis the step that will enable you to takeyour business to another level and allowyou to fulfil the bigger dreams and goalsyou have for your PT career and business. In today’s economically challenging

times it’s easy to opt for the arbitraryapproach of throwing your marketing netwide in the hope of getting as manyclients as possible. However, this strategycreates a number of problems, all of whichlimit your success as a PT in the long run.

FITBIZ

The most successfulpersonal trainers haveone thing in common— they have all definedtheir market andcreated a niche forthemselves. This alonehas a powerful impacton your ability to profitfrom personal trainingand yet the majority ofPTs don’t do it.

ByYvette Nevrkla

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VOLUME 20-1 OUT 1ST JANUARY 2010

DON’T MISS IT!

LOOKGREAT,FEELGREAT2020 Fitnessin 2010ultra-FIT interviewStill making waves Sharron Davies

Re-FRESH fitnessMake the New Year your best fitness Year ever Caroline Pearce shows you how

Marathon Hero Programme part 2Running to 10k

You can do itIndoor Sky-diving

TriathlonTrain for the ultra-FIT Tri challenge

Accelerate your fitnessMental strategies to achieve your goals

Become a Fitness ProfessionalWe tell you how

Wishing you a Fit, FestiveChristmas and New Year fromthe ultra-FIT team

Photography: Grant Pritchard www.grantpritchard.co.ukM

odel: Caroline Pearce

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