Men's Muscle & Health - February 2017

SWAP FAT FOR ABS HERES HOW
MMH
Rea l fit ness fo r men
JAN/FEB
JUNE
JOEL BUSHBY
20172012
THE TRANSFORMATION
TRAINER
MENS MUSCLE & HEALTH
MORE
MUSCLE
JOEL BUSHBY | THE POWER ISSUE
IN JUST 5 MOVES
WHY CARBS ARENT
THE ENEMY
THE
P OWE R 20
ISSUE #19
ISSUE
EASY MEAL
PREP IDEAS
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RAWMUSCLEMAG RAWMUSCLEMAG
CONTENTS JAN/FEB 2017
FEATURES
COVER STORY
TAKING BACK THE WHEEL
18 JOEL BUSHBY
Superset your life with mindfulness and 56

intention. Transforming thousands of
people daily, Joel is fulfilling
OLD-SCHOOL ETIQUETTE FOR his mission to travel around
THE MODERN GENTLEMAN the world while making a
26 difference.
The ultimate guide to dating, party, social

and business etiquette.
WHY ARENT I GAINING

MUSCLE?
46
What you may be overlooking.
YOUR OWN PURSUIT OF POWER
94
Journey towards your North Star.
MOTIVATION
NEW YEAR, NEW MAN
Photo: Dallas Olsen

76
Four lessons from one guys week of hell.
WHATEVER IT TAKES
86 66
56
Dale Webb is chasing his INBA Pro card.
80
SKIN DEEP PART 2 11
98
A deeper look at what is affecting you and 26
how you can address it.
Model: Joel Bushby
Cover Photo: Dallas Olsen
Cover Design: Sarah Saines
Mens Muscle & Health Magazine is for informational purposes only. Consult a physician before undertaking any exercise or nutrition
program within Mens Muscle & Health Magazine. It is your responsibility to evaluate your own medical and physical condition and to
independently determine whether to undertake or adapt any of the information or content provided in this magazine. Any exercise
program may result in injury and by voluntarily undertaking the programs provided, you assume the risk of any resulting injury.
4 JAN/FEB 2017 | Mens Muscle & Health

TRAINING
DISSECTING THE DEADLIFT
60
A detailed review on how to nail the king
of all strength exercises.
THE ADONIS BELT
66
Get the lower abs of cover guy Joel
Bushby.
CONTRAST TRAINING
72
Improve your strength and power with this
training technique.
RESULTS ARENT FOUND IN
32
COMFORT ZONES
80
This full-body workout will challenge your
fitness level and mind!
NUTRITION
108 ESSENTIAL FATTY ACIDS
38
Do you need them?
14 THE 3PM SLUMP
50
90
Energy-boosting snack ideas.
10 STEPS TO HEALTHY HOME-

COOKED MEALS
62
Nail home-cooked meals once and for all!
EVERY ISSUE
10 WHATS ON 49 BONUS RECIPE 100 TRANSFORMATION
11 NUTRITION NEWS 52 PHYSIO 102 MONEY
12 HEALTH NEWS 64 SOCIAL DYNAMICS 108 MMH BEAUTY
16 FITNESS NEWS 86 INSPIRATION 110 GEAR BOX
42 STYLE 98 UNIQUE FITNESS APPROACH 114 EXHALE
Mens Muscle & Health | JAN/FEB 2017 5

MESSAGE FROM MMH
Editor-in-Chief
Lindy Olsen
Assistant Editor
Kirstin Cuthbert
Sub Editor
Renee Rogowski
Creative Director
Sarah Saines
Photo: Shutterstock.com
Chief Photographer
Dallas Olsen
Contributors
Ashleigh Feltham, Brendan Marinelli, Conor
Farrell, Craig Lawson, Dave Nixon, Gary
Goulding, Geoff Edwards, Greg Dolman,
Kathy Ran, Dr Kieran Kennedy, Margaret
GOT THE POWER?

Mielczarek, Michael Hermann, Nicole
Frain, Richard Phu, Robbie Clark, Sanchia
Parker, Scott McKay, Stent Card, Stephen
Handisides, Steven Tritton, Susy Natal
T
Photography Contributors
he New Year is nearly here and tells us what hes been up to since MMH Brett Earl Photography, Dallas Olsen, Fab
first launched and youll see hes hitting Photos, James Patrick, Ron Perron Fitography
many resolutions get thrown
around. The most popular goal after goal! Hes an all-round great Workout Equipment Supplied By:
one is always losing weight, guy, really humble and genuine too. Plus Cyberfit, Gym & Fitness, SMAI,
we had a blast shooting this cover. Again Faster
and some other common ones
are getting organised, saving more money, Advertising Enquiries
enjoying life more and staying fit and advertising@
Also in this issue is how to dress for power,
healthy. No matter what your resolution challengermediagroup.com
workouts that will help you achieve total-
is, theres a good chance youll need some body power and one guy tells us about Editorial Enquiries
power to achieve it. editorial@challengermediagroup.com
how his search for internal power led him
to the United States to meet three guys Subscription and Reader Services
who found their power. One of these guys Australia and New Zealand
When some think of power, they think of
can do the splits on two chairs youve subscribe@challengermediagroup.com
prime ministers and presidents or having PO Box 199
more weapons than another country or got to see it to believe it!
Runaway Bay QLD 4216
even superpowers like we see in movies. Phone: 07 5574 5560
Some think being powerful is being the Merry Christmas and Happy New Year AU 6 issues $40.00 | 12 issues $70.00
loudest or the biggest person in the room, NZ 6 issues $50.00
from all of us here at MMH. Enjoy the International 6 issues $99.00
achieving a six-figure salary, owning festive time and get ready to charge after
a certain car or house or even having a your goals in 2017. We know youve got
certain number of followers on your social the power. Mens Muscle & Health
media account. is published by
What most dont realise is that to have

power, what you really need is confidence.
Its about knowing who you are, trusting Dallas Olsen
your ability and being the type of person
Dallas Olsen Head of Production
to encourage others to achieve great Chief Photographer
Lindy Olsen
things. Its about giving something your Head of Operations
all, knowing you can smash your goals,
and just kicking the sh*t out of life.
HAVE YOUR SAY!
Email us at
Speaking of smashing goals, on the cover editorial@challengermediagroup.com
is Joel Bushby. You may remember him and tell us what you think !
from our first ever MMH. This issue he

WHY
JETTS
Why? Because its easy and
affordable, with everything you
need. With no lock-in contracts
and 24/7 access, you can work
out on your terms, at a time
that suits you. Its the gym that
works out better. Simple.
As a Jetts member, use over
250 gyms across the world. If
youre visiting friends, family,
or working away from home,
youll find one of our 250+
gyms just around the corner.
For more information and
a complete list of all gym
locations visit
www.jetts.com.au
Use over 250 gyms. No lock-in
contracts. Real people.
CONTRIBUTORS
MEET OUR EXPERTS

Gary Goulding
Gary is a personal trainer, weightlifting coach and fitness specialist with 12 years
of experience in the fitness industry. He is a mentor to future fitness professionals
and works with physiotherapists and swim coaches. Gary also develops and presents
seminars, coaches weightlifting and writes articles for fitness publications as well
as developing cutting-edge programs for clinical patients and rehabilitation. Gary
aims to raise the standard of knowledge available to students, trainers and fitness
Gary Goulding enthusiasts who are looking to improve results and succeed in their personal
training business or personal growth.
Stephen Handisides
Stephen is an international TV presenter, model, journalist and all-round expert
on aesthetic beauty and male grooming. Stephen is currently featuring as a
guest grooming presenter on Channel 10s Cruise Mode and is a regular expert
commentator in the UK on ITVs This Morning, GMTV, Lorraine, OK!TV, Five,
Sky News and BBC radio. Stephen also hosts and produces Sky TVs MyFaceMyBody
and is the brains behind the Global Aesthetic Awards, held in London, LA and
Stephen Handisides Sydney. For more male grooming tips and inspiration, check out Stephens
Instagram @shandisides, Twitter @shandisides and his website and blog on www.
stephenhandisides.com
Brendan Marinelli
Brendan is a 23-year-old personal trainer and fitness model. He has a degree
in Sport and Exercise Psychology and currently lives in New York growing his
personal training company. He is a Bigger Faster Stronger certified trainer and has
worked with athletes as well as the general population. He enjoys helping people
out mentally and physically in the gym, making sure they are enjoying the process
Brendan Marnelli
every step of the way! You can connect with him on Facebook, Instagram and
Twitter @MarinelliMuscle
Kathy Ran
Kathy is a Brisbane-based author, economic commentator and financial coach.
After being left with considerable debt following a marriage breakdown, she realised
she needed to educate herself better financially and has devoted many years to
learning everything she can about money, finance and economics. She is a firm
believer that financial education is a mandatory requirement these days and that
Kathy Ran everyone should take responsibility for their own finances. For more information
visit www.financiallywise.com.au
8 jan/feb 2017 | Mens Muscle & Health

ARNOLD CLASSIC AUSTRALIA 2017
THE WORLDS LARGEST MARCH 17 - 19, 2017

MULTI-SPORT FESTIVAL MELBOURNE CONVENTION
& FITNESS EXPO & EXHIBITION CENTRE
IFBB Pro Bodybuilding, Fencing,

IFBB Amateur Bodybuilding, Mind Sports: Chess, Darts
Arnold Pro Strongman, and Speed Cubing,
Arnold Amateur Strongman, Kids Expo,
Pro Raw Powerlifting, Equipment Expo,
Futsal, Arnold Seminar and Dinner
Arm Wrestling, Celebrity Guests,
Martial Arts, Seminars and more!
www.arnoldclassic.com.au | facebook.com/arnoldclassicaustralia | @arnoldclassicau

WHATS ON
get active
NOOSA SUMMER SWIM
Noosa, QLD
11-12 February 2017
Located on the glorious Noosa shore, the Noosa Summer Swim offers ocean swims
for every ability. Part of the World Series Swims, Noosa Summer Swim has courses
from the junior events to the 5km Grand Prix event. The Junior Giant Series is
SWIM
open to kids aged eight to 16, with either a 300m swim or a 1000m swim available.
y 2017
Whether youre a fish out of water attempting the open sea or looking for a fantastic
Fe bruar
weekend spent in the sun and sheltered surf, this summer swim event has everyone 11-12
covered. Spend the weekend with the very best Queensland has to offer and soak
up the sun with the Noosa Summer Swim.
For more information go to: WWW.WORLDSERIESSWIMS.COM.AU
BEACH BASH
Redhead Beach, NSW
29 January 2017
Get sweaty and sandy at Beach Bash, Australias sandiest obstacle challenge.
If swimming isnt your strong suit but you still want the physical challenge
OBSTACLE
offered in triathlons, Beach Bash is the perfect event to take part in. Although
there are no ocean- or open-water-based activities, there are up to 26 obstacles
to make your way through thatll still get you wet and sweaty. The obstacles are
designed to challenge all participants while being fun and enjoyable for all fitness 29
Ja
levels. Beach Bash events are held across the country. The Redhead course is nu a
approximately 4km in length, with the kids course covering 1-2km, providing
ry 2
017
an active and entertaining day out for the whole family.
For more information go to: WWW.BEACHBASH.COM.AU
IRONMAN 70.3 GEELONG

Geelong, VIC
19 February 2017
IRONMAN 70.3 Geelong presents the opportunity for avid triathletes to
challenge themselves to the ultimate triathlon event. The Geelong waterside
TRIATHLON
event kicks off with a 1.9km swim in the Corio Bay, followed by a 90km cycle
and finishes with a 21km run. Not for the first-time triathlete, the multi-looped
series event provides triathletes with the platform to take their bodies to the edge
and the chance to qualify for the IRONMAN 70.3 World Championship. If the
event seems a little too daunting to complete this year, its still a fantastic event
to witness first-hand as the countrys best triathletes come together to compete.
For more information go to: WWW.IRONMAN.COM 19 Febru ary
2017
10 Jan/Feb 2017 | Mens Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH MMHMAG

NUTRITION NEWS
MEATY RESULTS
Photo: Shutterstock.com | *Published in Bulletin of the World Health Organization | **Oldways Whole Grain Council
A US-based study* of 37,698 men and 83,644 women

investigated if there was an association between red meat
intake and total and cause-specific mortality or death.
Adjustments were made for risk factors in diet and lifestyle,
and the results revealed an increased risk of total-cause
mortality for one serve of red meat a day. There is a greater risk
for processed red meat compared to unprocessed red meat, but
both were shown to increase the risk of total-cause mortality.
CARBS ARENT
THE ENEMY
Carbs get a bad rap, and it is easy folate, as well as minerals such as
to get caught up in the hype and iron, selenium and magnesium.
forget what carbohydrates in the All of these play important roles in
form of whole grains do to keep us keeping us functioning optimally.
healthy. Whole grains have many A diet that includes whole grains
positives for our body, including has been associated with a decreased
their high-fibre content, which risk of coronary heart disease, type
helps us to stay regular and cleans 2 diabetes, high blood pressure
out the colon. Fibre also helps the and some cancers, including
waistline by keeping us fuller for colorectal cancer**. It has also been
longer so we dont feel like eating associated with less tooth decay and
as much. promoting a healthy metabolism by
W hole grains also contain creating good bacteria in our guts.
important B vitamins, including
thiamine, niacin, riboflavin and
CARB UP: Choose whole grain or multigrain bread, brown rice, whole
grain crackers, porridge or even quinoa as main sources of carbs.
ASHLEIGH FELTHAM
Ashleigh is an Accredited Practising Dietitian who holds a Master of Nutrition and Dietetics and a Bachelor of
Human Nutrition. She is also a qualified personal trainer and group fitness instructor and has been working in
the fitness industry for more than 10 years. Prior to this, Ashleigh was an elite gymnast and rock climber. She is
passionate about helping others achieve their highest quality of life possible through exercise, mental health and
nutrition. For more information visit feedyourfuturedietetics.com
MMHMAG MENSMUSCLEANDHEALTH MENSMUSCLE Mens Muscle & Health | jan/feb 2017 11

HEALTH NEWS
THE BITTER TRUTH

Research* has revealed that many popular sour lolly
products sold in stores contain dangerous levels of acid.
All 20 lollies tested had a pH of less than 3.3; a pH of less
than 5.5 puts the product in the danger zone. This means
the lollies wreak havoc on tooth enamel, with prolonged
48%
The number of
contact with your teeth, tongue and gums likely to cause Australian university
burns, ulceration, bleeding and long-term dental damage.
These studies were undertaken after Facebook reports of
students who
a number of children receiving burns to their tongues experience food
and gums after consuming the products. While lollies are insecurity
never a healthy choice, most people dont realise they can
actually be a harmful one. Your best bet is to limit or avoid Food insecurity among Australians is sitting at around 2
sugary or highly acidic foods altogether or, at the very per cent, yet studies of tertiary students suggest up to 48 per
least, rinse with tap water immediately after eating sour cent experience some level of food insecurity or difficulty
lollies to help neutralise the acids. in accessing nutritious and safe foods. According to the
Dietitians Association of Australia (DAA), this makes
university students vulnerable and could have a lasting
impact on cognitive development and academic results.
Some students are more vulnerable than others, with
financial pressures having a big impact. The DAA suggests
students save money and get more nutrients by swapping a
chocolate bar for an apple, potato chips for boiled or baked
potatoes, and corn flakes for porridge.
The happiest countries in the world

The 2016 World Happiness Report has revealed the top 10 happiest countries. Each of the 10 countries possesses a winning
formula of good governance, strong sense of community, respect for fellow citizens and general high quality of life. If youre
*Research by CHOICE
looking for a new place to travel, go where people are happiest and jet off to one of these locations.
1. Denmark
2. Switzerland
3. Iceland
4. Norway
5. Finland
6. Canada
7. The Netherlands
8. New Zealand
9. Australia
10. Sweden

HEALTH NEWS
78%
The number of people who live in
messy houses and are overweight
Decluttering may be the solution to the weight
epidemic. A survey* reveals that 78 per cent of
those living in clutter are overweight or obese.
Another study** found that 40 per cent of
Aussies feel anxious, guilty or depressed about
the clutter in their homes. If clutter and mess
*Survey by US National Library of Medicine | **Study by The Australia Institute | ^Research by Fitness First
may lead to us gaining weight, the solution is

quite simple, right? Clean the house and keep
your waistline trim! While it certainly isnt as
simple as that, cleaning up your house is a great
way to start and will also help you to get more
movement into your day.
2 WEEKS
The length of time one in four Australians
give a new exercise regime
Research^ reveals one in per cent) or size (26 per
four Australians throw in cent). The study suggests
the towel and abandon their the solution could lie in
exercise regime in as little as changing how Australians
two weeks. Two-thirds (68 approach their health.
per cent) are quick to quit Look ing beyond the
simply because they fail to physical benefits of exercise
see physical improvements and instead focusing on
fast enough be that on how it makes you feel is a
the scales (25 per cent) great place to start.
or a change in shape (31
THE RIPPLE EFFECT

The World Health the latest figures each suicide death,
Organization r e ve a l i n g that there is a tragic
estimates that 2864 Australians ripple effect. Suicide
more than 800,000 took their own life Prevention Australia
people die by suicide in 2014. Research is working to raise
each year thats also tells us that a w a re ne s s a nd
one person every some 65,000 people combat the public
40 seconds. In attempt suicide each health problem. If
Australia, suicide year and more youre struggling,
claims more than than 400,000 think they suggest talking
250 0 people about it. With 135 to someone you
each year, with people affected by trust.
MENSMUSCLEANDHEALTH MENSMUSCLEANDHEALTH MENSMUSCLE Mens Muscle & Health | Jan/feb 2017 13

THRILLSEEKER
ca, on September 19, 2016.

a p e T o w n, South Afri
,C
e k Pa s s ce the regions f lora, fauna a nd f ine wine.
n F r a n s chh o a p e T o w n to experien
so m C ke as New Zea land drif t racer Mad Mike
t t p e r f orm i s t s c om i n g f ro n e d i n to a cloud of smo
de u r tu r
W hi d with to pa s s w a s e in the world , Mike travelled at speeds of up to
Mike n o n y mous e 7 5 k m long e s t m o t o rsport athlet
h d ed a fresh t wist under glorious
k is s y ci n g , t he mad roject yet a nd add
a n s c hhoe for drift ra t e . D ubbed t h i s s c a riest drif t p
Fr ro u i t
home esque e ca lled
u n likely t h e pictur t a i n r oa d s . H
An led un
t t ac k he mo
h idde t r e v s on t
W 88 0 0
k m / h at
248 es.. MMH
sk i
blue
Photo: Craig Kolesky/Red Bull Content Pool
14 Jan/feb 2017 | Mens Muscle & Health

THRILLSEEKER
SEEKING SPEED

FITNESS NEWS
GUILT-
FUELLED GYM
ATTENDANCE
Researchers* from Australia and the
UK have conducted an interesting
10 DAYS
study about what motivates men to
train in the gym. The study integrates
mens body attitudes with implicitly
and explicitly measured motivation to
investigate what role these factors may
THE LENGTH OF TIME AWAY FROM THE GYM BEFORE IT
BEGINS TO AFFECT YOUR BRAIN have in predicting gym attendance.
We all know how quickly we can lose our fitness when we They found that men who worried
take some time away from the gym, but few know the impact about their body image were more
that stopping regular exercise has on the brain. A recent likely than others to undertake
study** found a decreased level of blood flow to certain spontaneous training sessions.
Photo: Shutterstock.com | *Researchers from the University of Lincoln | **Study undertaken at the University of Maryland
regions of the brain only a short time after the participants Unplanned workouts are far less likely
had stopped their exercise routines. One of those regions is to be sustained consistently and are
the hippocampus, which plays an important role in memory. therefore not conducive to achieving
In fact, the deterioration of this region is a symptom of goals. Spontaneous gym-goers such
Alzheimers disease. The links between cognitive conditions as this are likely to be motivated by
and a sedentary lifestyle have long been established. Whats feelings of guilt or shame. In order for
surprising here is that changes are notable within a tiny men to achieve long-lasting changes
period of only 10 days. Stay consistent and exercise regularly and success, positive feelings of pride
to enjoy the benefits of a healthy, fully functioning brain! and achievement must be harnessed.
EXTREME MEASURES
The US Food and Drug Administration
has recently approved a new device that
offers an extreme solution to weight-loss.
The AspireAssist is a pump that extracts the
stomach contents into a container outside
of the abdomen from where they can
then be disposed of. Its the latest extreme
measure available to those who are unable
or unwilling to lose weight through the
traditional methods of diet and exercise.
Yikes!
WORDS CONOR FARRELL
16 Jan/feb 2017 | Mens Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH MENSMUSCLEANDHEALTH

R AL IA S
T H A U S T
W I
SHOOT FIT N ES S
IN G
LEAD T UD IO
AP H Y S
O TOG R
PH
Dallas Olsen Photography

is a Specialist Fitness
Photography Studio,
producing imagery and
video content that is seen
by more than 1.5 million
people around the world
every week.
You can find our
work on the covers of
iconic Australian and
International Fitness
Magazines such as
Oxygen Magazine, Mens
Muscle & Health, Ultra
FITNESS Magazine,
Muscle Mag, Ironman,
Natural Bodz, Women's
Health & Fitness and
Men's Health.
CHECK OUT OUR CURRENT PHOTO SHOOT SPECIALS AT

challengermediagroup.com/dop-shoot-with-us
MENTAL HEALTH
TAKING BACK
THE WHEEL
Improve your life with mindfulness and intention.
WORDS DR KIERAN KENNEDY
Photo : Shutterstock.com
DR KIERAN KENNEDY
Dr Kieran Kennedy is a medical doctor working and training in psychiatry and mental health. With degrees in
psychology, human physiology and medicine, and having worked in both NZ and Australia, he holds a passion for
fuelling and furthering the health and happiness of the modern man by advocating for mens mental health and
wellbeing. A long-time writer and fitness fanatic, Kieran isnt your average mental health doc, having competed in
a number of mens physique bodybuilding competitions alongside his ongoing health and fitness goals. Kieran is
passionate about balance in health and life, believing that strength and fitness on the outside starts with fitness on
the inside. His goal is to fuel the health and success of MMH readers and beyond by strengthening the mind of the
modern man. For more from Kieran visit www.mentalmacros.com
18 JAN/feb 2017 | Mens Muscle & Health

MENTAL HEALTH
Picture it for a second friend. The gilded world of the autopilot. But, more than that, modern psychology
Youre driving down an open road. Lets Because aside from a killer day, an open speaks too for living with intention in
say the days a bright one one of those road and a world where the Biebs is no the now for the little goals, for the
breezy summer gifts where the sun beats longer listened to in secret (What you doings-as-we-speak, for the minute-by-
down just right and the air is crisp and listening to, bro? Oh, ah, not sure, got minute resolutions we make every day
cool. Youve got the window down with it on shuffle!), this drive needs no driver. without even really knowing it.
your arm propped out against the rim, What this drive needs is a passenger.
fingers dancing now and then against the Thats you. In the drivers seat, sure. But
It seems scary to think that most of our
blow of air that rushes past outside. Open driving? No, not really. Speed locked.
lives might be lived on autopilot, but
drifts of grass ripple out on either side Hands-free. Autopilot.
how often do we get caught up in doing
nothing but open space and straight road. just that? Even though we might roll out
A black-and-white arrow. The scary part? For so many of us, this of bed in the morning, whip through
painted picture isnt a picture at all: its a hot shower, mix that protein powder
I ll let you choose the station: maybe a metaphor. One where were no longer with those carefully microwaved oats
youre a rock fan or a polished connoisseur driving, but living. and then launch headfirst into another
of the classics. Or maybe, like the rest of busy day, how often might we not really
us, youve finally admitted youre now, wake up at all? How many of us have
Modern psychology speaks much for
somehow, an actual Belieber. And so, we taken our hands from the wheel and
living within the present and with
cruise. learnt to just cruise?
intention living with an idea of where
were at, but also where were going. Yes,
Did I forget to mention your other hand for the big things for the goals, the
rests down in your lap? Cruise control, my to-dos and the New Years resolutions.
MINDFULNESS
While it might be new to R e s e a rc h in mo d e r n of positive emotions such effects on the physical body
most in the Western world, psychology, particularly on as contentment, joy and such as blood pressure,
mindfulness, now many what leads to lasting happiness, gratitude, but also aid chronic pain and even the
hundreds of years old, is most fulfilment and wellbeing, is improvement in symptoms of inner workings of the immune
directly linked to principles showing more and more that depression, anxiety, substance system.
of Buddhism. For centuries, living within the moment abuse, insomnia and even
teachings have depicted true brings key positives to the life psychosis.
Mindfulness can act as a
fulfilment, wellbeing and of the modern man. Studies
powerful tool for the modern
wisdom as stemming from are emerging at a rapid rate
Other studies are showing man to build both his mental
a slowing of the now and an showing that living more
the power of mindfulness and physical strength. But
awakening to what the mind, mindfully through practices
in affecting our physical what exactly is mindfulness,
the body and the world around such as meditation, thought
health as well, with research, and what does living mindfully
us are really saying in the logging, body scanning and
for example, that regular look like?
moment. practising being thankful can
meditation can have positive
not only boost the experience
MMHMAG MENSMUSCLEANDHEALTH MENSMUSCLE Mens Muscle & Health | Jan/feb 2017 19

MENTAL HEALTH
LEARNING TO DRIVE
Mindfulness can be seen as both a state of mind and a set of Even in just those few moments, your mind was truly present.
techniques or skills, all centred on a shifting of attention and All the raging thoughts such as, I hope that lasagna in the fridge
being awake to the present moment. Its about stilling, or at least isnt off, Whens that dude getting off that machine, How many
slowing, that rush of modern life that we so often get swept up meetings do I have on tomorrow? and When is that phone bill
in, and by practising skills to promote this regularly, the mind due? temporarily stilled and hushed. It might not sound like
can become toned to being more present and aware (and in the much, but even a few conscious and deliberate minutes like this
drivers seat) at a baseline level. each day can have a powerful kickback.
This stilling and attention can be toward anything and everything From the traditional realms of meditation and chanting to
and includes how were thinking and feeling on a mental level, the more modernised forms of body scanning, graded muscle
as well as what were doing and feeling physically. For many relaxation and even mindful eating, mindfulness has grown new
people, the easiest way to start practising being mindful and in wings and sparked the dawn of programs and teaching within
the moment comes from directing attention to physical aspects schools, prisons, workplaces and hospitals all in the aim of
of our world such as sensations, our breath moving in and out or reducing stress levels.
even a piece of calming music.
By acknowledging our thoughts, feelings, sensations and
Ever focused on that real squeeze in the muscle toward the end experience of the world around us as they happen, we take back
of a hard set? Bravo! In a way, youve just practised mindfulness. the wheel of the autopilot and stem the flow of daily life that can
so often surge on within and around us.
Ever really stopped and focused on what youre eating with all the
taste and texture and aroma that comes with it? Boom! Youre in
the world of mindfulness.
MENTAL SUPER-SETTING
GET INTENTIONAL ABOUT If mindfulness sets the with living mindfully. toward my goals, then Im
stage for taking a big old To truly know where you never going to get there.
LIFE; TAKE THE WHEEL AND mental deep breath in want to go, and find your By super-setting being
SWITCH OFF AUTOPILOT. our all too often chaotic way there, you need to more mindful alongside
lives, then intention know where you are right intentions for how, when
can act as the main now. and why we want things
performer. Intention, as to be, the mind is geared
a noun, is defined aptly toward reaching its full
By practising even short
as purpose or attitude potential.
bursts of focusing on the
toward the effect of ones
present moment each day,
actions. Basically, to have
we set the stage for being Studies show that having
intention is to not only be
more naturally aware of a sense of intention,
in the drivers seat, but to
where we are and if that direction and purpose
actually be driving in the
place is even where wed is a key feature in those
first place.
like to be. I can say, I who are living lives of
want to live with less greater contentment. If
To have intention is to stress, more positivity and you want to be happy,
know where were going, be more active in seeking then take check of where
but also to have hold of the out my goals, but if Im you are now and set your
hows, whys, wheres and constantly on autopilot intentions toward where
whens for getting there. If with no idea of whether youd like to be. Get
living with intention is to Im feeling stressed, intentional about life; take
live with an active purpose when there might be the wheel and switch off
or attitude toward the opportunities to be positive autopilot.
direction of outcomes in or if Im in a position
our lives, then this starts to take opportunities

MENTAL HEALTH
TAKE JUST A FEW MINUTES

EACH DAY TO CENTRE IN ON WHATS
IMPORTANT, WHY IT MATTERS AND,
MOST IMPORTANTLY, HOW YOULL
THINK AND FEEL ABOUT IT ALL AS IT
HAPPENS.
SHIFTING GEARS
There lies a deep and rumbling power in on whats important, why it matters and, happening around us, we truly risk
our thoughts and feelings, yet so often most importantly, how youll think and becoming the passenger in our own lives.
we fail to even take the reins. So rather feel about it all as it happens.
than rolling out of bed, rushing to get
And so, Biebs or no Biebs, switch off the
ready, then sliding through the day on

Without taking the time to stop and take cruise control, bump up the radio and
autopilot before crashing into the sack
check of the present moment by being drive instead of being driven. Is it too
to press repeat tomorrow, stop and take
mindful of what were doing, how were late now to say sorry? Not a chance.
just a few minutes each day to centre in
thinking, how were feeling and whats
MENTAL WORKOUT
By throwing a bit of mindfulness and intention into your weekly routine, you can set yourself on course for building stronger
mental muscle and maximising potential and it can be as little as 10 minutes a day.
MINDFULNESS INTENTION
Exercise: Each night before bed, practise a simple form of Exercise: Each morning, set aside five minutes. Before you
breathing meditation where the attention is held lightly on the crack into the day, write out just how youd like to approach
breath as it moves in and out the nose or mouth. the day and what your aims are. Write down at least five points.
Form: Set five minutes on your phone alarm and then sit back Form: This can include the to-dos and things on the agenda
in a comfortable chair with your eyes closed and hands held we want to get done but, more importantly, it should include
relaxed in your lap. Softly focus on the feeling and movement how you want to aim to approach the day on a mental level.
of your breath as it moves in and out; focus the mind just on This can include being thankful, projecting confidence, being
the movement of air. Youll find, especially at first, this is kind toward others or focusing on the positive. Even something
surprisingly hard and your mind will wander off or feel almost as simple as writing down that youre going to aim to focus on
impossible to keep quiet. This is normal and actually all part the positives throughout the day means the mind will be more
of the process. When you notice your thoughts drifting off, attuned to looking out for those very moments and grabbing
gently notice youre no longer focusing on the breath and softly hold when theyre there.
shift your focus back to your breathing. The aim of the game Sets: Repeat each morning and take note of how, over time,
isnt to fight thinking; its to gently notice when attention has you become more switched on to moving through the day
moved away from the breath and to guide it back. guided by intentions. As an added extra, try a quick review of
Sets: Practise once a day, starting with just five minutes each your intentions from that day each night and take note (non-
time. Youll notice it slowly becomes easier and your mind will judgmentally, of course) of how you did that day. MMH
settle quicker and learn to rest on the breath for longer without
being distracted. Youll quickly get better with time and find
youre better at being more stable and present even at baseline
throughout the day.

REVIEWS
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REVIEWS
SIS GO ENERGY + ELECTROLYTE

Science in Sport have launched their new energy gel in time
for Summer. The SiS GO Energy + Electrolyte gel builds on
the established science of the SiS GO Isotonic Energy gel, the
worlds first isotonic energy gel. The gel not only delivers a
rapid supply of easily digestible carbohydrates (22 grams) for
energy, but also provides 118mg sodium, 9.5mg potassium
and 1.5mg magnesium per gel. These electrolytes are lost
through sweat and need to be replaced in order to help the
body maintain fluid balance to stay hydrated, alongside an
appropriate fluid intake.
RRP: $23.99 for a 6 pack
WWW.SCIENCEINSPORT.COM/AU
CAFFEINE + D-RIBOSE ENERGY

CHEWS
Caffeine + D-Ribose Energy Chews are
convenient chewable tablets containing
caffeine, D-ribose and CoQ10. Caffeine
may improve sports performance
and stimulate thermogenesis (heat
production), resulting in the breakdown
of fat tissue. D-ribose assists in energy
recovery in muscles post-exercise, and
coenzyme Q10 (CoQ10) contributes
to energy production throughout the
body. The chewable tablets are vanilla-
flavoured. FORERUNNER 735XT
RRP: $34.96 Garmins GPS triathlon watch features 24/7 heart rate
WWW.ISOWHEYSPORTS.COM.AU monitoring and built-in activities including running, cycling,
swimming, multisport, hiking, cross country skiing, strength
training, paddle sports and cardio. Its sleek design features soft,
comfortable silicone bands with a large display so users can
view stats at a glance during their workouts. The Forerunner
735XT has battery life of up to 14 hours in training mode
and 11 days in watch mode. It is available in black and grey or
midnight blue and frost blue.
RRP: $699
WWW.GARMIN.COM.AU
ETURBO
ETURBO is the worlds only kids fitness unlock new environments, inspiring video
wearable that syncs with safe (no photo content, sporting tips and tricks, avatar
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ETURBO motivates exercise with highly 12 years old, ETURBO is easy to use and
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WEBSITE: WWW.ELANATION.COM

26
jan/feb 2017
|
Mens Muscle & Health
Photo: Shutterstock.com photo: Shutterstock.com
LIFE HACKS
The ultimate guide to dating, party, social and business etiquette.

WORDS STEPHEN HANDISIDES
D
oes the word etiquette fill you with In our quest to become well-rounded modern men,
dread and recall flashbacks of your mum nothing says gentleman more than some good old-
or teacher shouting, Where are your fashioned manners. Theyre free, wont take up any
manners, young man? For us guys, time, and they can make the world of difference to
modern manners are a minefield as we try how you are perceived by others. In business and in our
to navigate political correctness and being a gentleman. day-to-day interactions, nothing leaves a more lasting,
good impression than a man with manners.
We are all guilty of overlooking our manners or, in
some cases, not even knowing them. Our generation With this modern-day guide, you wont have to consult
is the busiest yet, with little time for implementing Debretts (an extensive British etiquette guide used by
old-school manners. Our lives are packed 24/7 with toffs and royals) to be a modern-day gentleman. Old-
social media, longer work hours, gym, socialising and school chivalry isnt dead.
trying to find Ms Right (or Ms Right-Now). With Ive compiled 20 top tips to modern manners. Stick
all this rushing around, no wonder we are forgetting with these and you will impress the ladies, get further
the basics. in business and be able to navigate the etiquette
minefield with ease.
Dating etiquette
1 ALWAYS PAY THE BILL ON A FIRST

DATE. Never offer to go Dutch. A
true gentleman will always pick up
the tab. Research the restaurants
pricing before a date. That way you
3 TREAT A LADY LIKE A LADY. Open the car
door, pull out a chair at a restaurant and help
her put on her coat. Its old-school etiquette,
but she will find you chivalrous and youll
earn brownie points.
wont spend the meal in a blind,
sweat-inducing panic if she orders the
lobster.
2 NEVER CRITICISE A MEAL MADE

FOR YOU. Even if it is awful, suck it
up. Eat, smile and be gracious.
4 DONT KISS AND TELL. Never discuss your
romantic liaisons with your mates. Never
share intimate pictures online or via text! It
will make you look like a total douchebag,
will embarrass her and could get you into
trouble with the law. Even if you think she
really deserves it, be the better person.

LIFE HACKS
Party etiquette
5 ALWAYS BRING A GIFT FOR THE HOST

OF A PARTY, even if it is just a six-pack.
6 IF YOU ARE OUT WITH A GROUP OF
GIRLS AND GUYS OR ON A DATE,
ALWAYS MAKE SURE THE GIRL OR
GIRLS GET HOME SAFELY. Offer to pay
for their cab or walk them to their door.
7 NEVER GET DRUNKER THAN THE HOST

OF THE EVENT YOU ARE ATTENDING.
And never get drunk at work functions
or networking events. Trust me, you will
regret it.
8 AT A DINNER PARTY OR RESTAURANT,

WHEN YOUVE FINISHED YOUR
MEAL, PLACE YOUR KNIFE AND
FORK TOGETHER IN THE CENTRE OF
THE PLATE. Never cross them; crossed
knives are bad luck and an insult in some
countries.
Social etiquette
9 WHEN IN COMPANY AND YOU HAVE

TO TAKE A CALL, KEEP IT SHORT AND
SWEET. No one wants to listen to your
loud 20-minute conversation. In fact, put
the phone down! Let it go to voicemail.
11 DONT EAT STRONG-SMELLING FOOD
ON PUBLIC TRANSPORT, IN THE BACK
OF A CAB OR AN UBER. Why should
everyone else have to suffer the stink of
your 2am the works kebab.
It is always rude to pay more attention to
your phone than a real person.
10 OLD-FASHIONED POLITENESS IS
SIMPLE: please, thank you and hello,
nice to meet you go a long way. 12 PUNCTUALITY. Always be on time for a
meeting or for a date. It shows you value
that person.

LIFE HACKS
13 BE A COURTEOUS DRIVER. It only

takes a second to let someone into your
lane. You wont get there any faster
if you dont, and youll probably be
rewarded with a smile and a wave if
you do.
14 LISTEN. In social situations, on a date,

networking event or meeting new clients,
listen more than you talk. Always ask
questions, engage and really listen to
what people have to say. Pick up cues and

remember details that you can mention
again in the conversation, such as names,
where they work or how many children
they have. This shows you are genuinely
interested.
15 IF YOU DONT HAVE ANYTHING NICE TO SAY, DONT SAY ANYTHING AT ALL. Dont speak badly of
others; it will only cast you in a bad light and associate you with negativity. And never say something on
the Internet (social media, blogs or comments) that you wouldnt say to someones face. It is there forever!
Business etiquette
16 ALWAYS LOOK PEOPLE IN THE EYE

AND GIVE A FIRM HANDSHAKE. They
are both signs of good character and will
make a great first impression.
18 A STRONG MAN STANDS UP FOR
HIMSELF. A STRONGER MAN STANDS
UP FOR OTHERS. Standing up for your
beliefs and values should be a matter of
principles, not only self-interest.
17 KILL THEM WITH KINDNESS. When

butting heads with the complaints
department or trying to resolve a conflict,
stay calm and dont resort to insults.
Treat people with respect and courtesy;
19 WATCH YOUR MOUTH. The odd
profanity is okay, but never curse in
the workplace or in front of children or
seniors.
you will always get much further by
being nice than if you get angry.
20 HAVE YOU HEARD THE SAYING, A GENTLEMAN IS HIS WORD? A real gentleman keeps his word,
whether in business, in a relationship or with friends. If you say you are going to do something, do it. If
you make a verbal business agreement, stick to it. Dont back out of an agreement because it is not on
paper. MMH
STEPHEN HANDISIDES
Stephen is an international TV presenter, model, journalist and all-round expert on aesthetic beauty and male grooming.
Stephen is currently featuring as a guest grooming presenter on Channel 10s Cruise Mode and is a regular expert
commentator in the UK on ITVs This Morning, GMTV, Lorraine, OK!TV, Five, Sky News and BBC radio. Stephen also
hosts and produces Sky TVs MyFaceMyBody and is the brains behind the Global Aesthetic Awards, held in London,
LA and Sydney. For more male grooming tips and inspiration, check out Stephens Instagram @shandisides, Twitter
@shandisides and his website and blog on www.stephenhandisides.com

WHAT WOMEN WANT
The research project Aussie Hopes and Dreams has the
answer and it may not be what you want to hear. Getting
married, having children and buying a home are the top three
priorities for women in their twenties, while men in the same
age group are more focused on earning money, with only one
in 10 looking for a serious, long-term relationship. Thats some
seriously different pages the sexes are on! The study showed
a majority of men werent thinking about wedding bells until
reaching the 30-39 age bracket, when 33 per cent of men also
said they were ready to become a dad. In comparison, 12 per
cent of women were planning to grow their existing families
by then. And more than four in five women in their sixties
want to travel, compared to just one in five men in the same
age group. It seems the two sexes are never really on the same
page! Master the art of compromise, fellas, or you could be in
for some rocky waters. MMH
FITNESS MODEL HEIDI CANNON | IMAGE RON PERRON FITOGRAPHY
+ MORE MUSCLE
MORE POWER
BUILD SHOULDER STRENGTH P32
WHY YOURE NOT GAINING MUSCLE P46
CONTRAST TRAINING P72
GET OUT OF YOUR COMFORT ZONE P80

WORKOUT
GIANT SETS
FOR SHOULDER
STRENGTH
Consisting of more than 250 reps, this workout will give you the rounded, built shoulders youve been looking for.
WORDS MICHAEL HERMANN | MODEL JACKSON JOHNSON | IMAGES DALLAS OLSEN
W
hen most guys think of
great singlet muscles,
they cannot help but
picture perfectly rounded
and defined shoulders.
Whether youre tank-topping it for home
handyman chores or getting your shirt off
to relax at the beach, a developed upper
body without developed and symmetrical
shoulders just looks out of place.
To ensure you end up with well-rounded
shoulders, you need to follow a well-rounded
shoulder routine: a routine that appreciates
the structure and function of the muscles
that make up the shoulders in particular
the deltoids (or delts for short).
The deltoid is the most visible shoulder
muscle that forms the rounded outer contour
of the joint. The deltoid comprises three
distinct sets of fibres, often referred to as
heads. There is the front head (anterior
delt), side head (lateral delt) and rear head
(posterior delt).
The trick to developing great shoulders (that
not only look well-rounded but also have
balanced levels of strength and integrity) is
to develop these three heads in proportion to
each other. The following workout will help
you do just that.

WORKOUT
BUILD SHOULDER
STRENGTH
AND STABILITY
WORDS JOVANNI WILLIAMS | IMAGES DALLAS OLSEN | LOCATION OASIS HEALTH CLUB

I f you are the smartest person in the
room, then you are in the wrong room.
T
his quote has always resonated with me. If on strength training as well as building size. Being the
you asked me two years ago if bodybuilding smallest when I was younger, I struggled with building
or sculpting was something I would like to confidence and believing in myself. Having experienced
do, I would have laughed and brushed it off. I that and overcoming it has made me stronger
thought people shaping their physiques seemed mentally, emotionally and physically. This has encouraged
like such tedious work and it almost seemed impossible! me to strive to become the best version of myself and has
Little did I know, though, it would become my lifestyle motivated me to encourage others to do the same.
and passion.
Health and fitness is a choice. It is something that we
In October 2016, I competed in the World Beauty and all have a hand in deciding every day. From our food to
Fashion Federation (WBFF). It all started with my coach, method of transportation, these choices affect our health
Alicia Gowans. After I gained my Certificate III and IV and fitness. Therefore, it is important to keep yourself
in Health and Fitness in early 2016, Alicia became my active, not just physically, but mentally as well.
mentor and lifelong friend. She helped me to realise that
building your body not only improves your lifestyle, but it Surrounding yourself with like-minded individuals who
also keeps you goal-oriented and driven to keep an active enable you to be the strongest version of yourself allows
lifestyle and inspire others in the process. you to grow and develop. Thats why it is important to stick
to your goals and set aside your insecurities. Nothing will
Growing up in Jamaica, I was the slowest, most unfit happen if you wait for it to happen.
and smallest of all my friends. Since then, I have focused
MENSMUSCLEANDHEALTH MENSMUSCLEANDHEALTH MENSMUSCLE Mens Muscle & Health | jan/feb 2017 33

WORKOUT
JOVANNIS WORKOUT FOR SCULPTED SHOULDERS

Exercise Reps Sets
Seated barbell military press (warm-up set) 12 4
Smith machine overhead shoulder press 12 4
SUPERSET 1 12, 10, 10, 8 4
Front lateral raise
Side lateral raise
SUPERSET 2 10 4
Seated Arnold press
EZ-bar upright barbell row
Seated bent-over rear delt raise 12, 10, 10, 8 4
SEATED BARBELL
MILITARY PRESS
SET-UP: Youll do this move to
warm up the shoulders. Sit on a
bench with a bar at chin-level and
have your palms facing forward.
Brace your abs and sit up tall.
Inhale to prepare.
ACTION: Exhale and press the bar up
over your head, keeping a slight bend
in the elbows. Return to the starting
position and repeat.
SMITH MACHINE
OVERHEAD
SHOULDER PRESS
SET-UP: Stand underneath the
Smith machine with the bar behind
your head. Hold it just off your
shoulders and brace your abs. Inhale
to prepare.
ACTION: Exhale and press the bar
upward, keeping a slight bend in the
elbows at the top. Pause and then
inhale to lower. Repeat.

WORKOUT
SUPERSET 1
FRONT LATERAL
RAISE
SET-UP: Stand tall and hold
dumbbells at the front of your
body. Brace your abs, gaze
forward and breathe in.
ACTION: As you exhale, raise
the dumbbells up, feeling a
contraction in your shoulders
at the top. Avoid going past
shoulder-height; just keep the
weights parallel to the floor at
the top of the movement. Inhale
and lower down. Repeat.
SIDE LATERAL
RAISE
SET-UP: Stand tall and hold
dumbbells at the side of your body
with palms facing in. Brace your
abs, gaze forward and breathe in.
ACTION: As you exhale, raise the
dumbbells up and out to the
sides, feeling a contraction in your
shoulders at the top. Inhale and
lower down. Repeat.

WORKOUT
SUPERSET 2
SEATED ARNOLD
PRESS
SET-UP: Sit on a bench and
hold dumbbells in front of you
at upper chest level with your
palms facing toward your body.
ACTION: Raise the dumbbells
and rotate the palms of your
hands until they face forward.
Continue lifting the dumbbells
until your arms are extended
overhead. Pause at the top, and
then lower the dumbbells to the
starting position by rotating your
palms toward you.
EZ-BAR UPRIGHT
BARBELL ROW
SET-UP: Stand up tall and hold an
EZ-bar in front of you. Brace your
abs and breathe in.
ACTION: As you exhale, row the bar
up to the top of your chest. Pause
and then inhale as you lower. Repeat.

WORKOUT
SEATED BENT-
OVER REAR DELT
RAISE
SET-UP: Sit on the end of the
bench with your feet flat on
the floor. Holding dumbbells,
bend at the waist while keeping
the back straight. Start with the
dumbbells behind your calves
and gaze forward. Inhale to
prepare.
ACTION: Exhale and raise the
dumbbells up and out to the sides,
until they are parallel to the floor.
Avoid swinging to get the weights
up; keep your body still and back
straight. Inhale and return to
starting position. Repeat. MMH

SUPPLEMENTS
ESSENTIAL
FATTY ACIDS Do you need them?
WORDS STEVE TRITTON
Essential fatty acids (EFAs) are major building blocks of good

health. EFAs are essential because the human body requires
them to function and cannot manufacture them on its own. As
such, we need to get EFAs from our diet or supplementation or
both.
Sports dietitians and nutrition experts consider EFAs to be

some of the most crucial essential nutrients for athletes and
bodybuilders. Emerging research shows that EFA supplements,
too, provide the user significant health benefits and have potential
to enhance athletic performance and recovery.
EFA BASICS EFAs FOR ATHLETES

There are only two fatty acids known to be essential for humans: For athletes and bodybuilders, the role of EFAs in the diet is even
alpha-linolenic acid (ALA), which is an omega-3 fatty acid, and more crucial and not just for their role in supporting health
linoleic acid (LA), which is an omega-6 fatty acid. Omega fatty
and preventing disease.
acids (omega-3 and omega-6) are subclasses of polyunsaturated
fatty acids, and both are crucial to good health.
For example, one study showed a considerable increase in the
muscle protein anabolic response in healthy 25- to 45-year-old
EFAs are required to maintain and repair cell membrane adults after eight weeks of supplementing with omega-3 fatty
structures. They help support the bodys immune, cardiovascular acids. In other words, what the researchers found is that ingesting
and reproductive systems and are responsible for the development omega-3 fatty acids resulted in increased muscle cell size and
and function of the nervous system. EFAs also aid lipid muscle protein concentration1.
metabolism, prevent infections and regulate inflammation. Other studies suggest the benefits of EFAs accrued to athletes
include:
EFAs have been shown to prevent serious health conditions such improved heart and cardiovascular health
as heart and cardiovascular disease, obesity, cancer, diabetes and improved joint health, flexibility and mobility
a number of autoimmune and inflammatory diseases. Studies
lower inflammation and reduced muscle soreness
suggest that people with depression and mental illness can
experience improvements in their symptoms when on a diet that increased blood flow and oxygen delivery to working muscles
includes EFAs. support for digestion and gastrointestinal health
increased metabolic rate and fat burning
positive effects on insulin resistance, blood pressure,
immune response and triglycerides, and
WERE CONSUMING A increased energy levels to help train harder and recover
DIET FAR TOO HIGH IN OMEGA-6 faster from workouts.
FATTY ACIDS AND EQUALLY TOO
LOW IN OMEGA-3s. Indeed, EFAs not only deliver significant health benefits, but
they also offer a potentially great nutritional ergonomic aid to
the athlete.

SUPPLEMENTS
METABOLISM OF EFAs
The metabolism of polyunsaturated 0.05 per cent for DHA 3. Moreover, this inflammatory agents in the body, further
fatty acids in the human body involves same study confirmed men have a lower pressuring the conversion of omega-3s2.
a complex series of desaturation and conversion rate of ALA to EPA and DHA What the chorus of scientific research
elongation reactions. In simple terms, the than women. signals to us is that were consuming a diet
body metabolises LA to gamma-linolenic far too high in omega-6 fatty acids and
acid (GLA) and arachidonic acid (AA) and equally too low in omega-3s. Although
Yet another study demonstrated that
ALA to eicosapentaenoic acid (EPA) and nutrition experts recommend a dietary
even with up to 14 grams of ALA
docosahexaenoic acid (DHA). intake of omega-6 to omega-3 ratios at 1:1
supplementation per day, there were only
small increases in plasma EPA and no to 4:1, diets in the West commonly range
In reality, however, the conversion effect on DHA at all4. The results of this anywhere from 8:1 to 20:1 and higher5.
efficiencies of polyunsaturated fatty acids study suggest it is why ALA supplements
to their long chain derivatives are limited (such as f laxseed oil) are unable to This dietary imbalance, the result of our
in their capacity. This is especially the adequately raise EPA and DHA levels. excess consumption of processed foods
case for omega-3s. Although the body can and oils, is why Western societies have
convert ALA to EPA and DHA, only small seen a dramatic rise in the pathogenesis of
The conversion of omega-3s also suffers
amounts are synthesised from this process. chronic inflammatory diseases6.
due to the inhibitory effects of competing
with omega-6s for the same enzymes in
For example, one study showed an ALA their metabolic pathways. While this is an It is therefore crucial that we consume
conversion rate of 16 per cent for EPA otherwise natural process, it is understood sources of omega-3 fats rich in EPA and
and 0.7 per cent for DHA 2. Other studies that excessive amounts of omega-6 fatty DHA directly from our foods and/or
showed an overall efficiency of conversion acids common in the Western diet have dietary supplementation.
from ALA at 0.2 per cent for EPA and just distorted the balance of pro- and anti-

SUPPLEMENTS
SHOULD I SUPPLEMENT WITH EFAs?

The answer to this really depends on your For athletes, however, Dr Artemis is where omega-3 supplements, especially
diet and lifestyle. The good news is most Simopoulos, an esteemed endocrinologist fish oils, have their appeal.
guys with a penchant for enhancing their and author of The Omega Diet, Fish oil supplements are widely available
athletic performance follow a healthy recommends one to two grams of EPA in health food stores and supermarkets
and balanced diet. Even so, its prudent and DHA per day. and provide cost-effective sources of EPA
we look at the EFAs we are getting, as and DHA, typically containing anywhere
ingesting a good balance is not as easy as between 300 and 900 milligrams per soft-
Lyle McDonald, a physiologist and author
it may seem. Given deficiencies of omega- gel capsule.
who has devoted more than two decades
6s are rare, most recommendations focus
to studying sports nutrition, similarly
on long chain omega-3s.
recommends athletes strive for 1.8 to three Fish oil caps offer a quick and convenient
grams of EPA and DHA per day. alternative for getting those all-important
For men, the Australian guidelines EPA and DHA fatty acids. Indeed,
recommend adequate intakes and dietary supplementing with fish oils can help the
Clearly, to get these amounts through diet
targets for long chain omega-3s at 160mg athlete meet their daily dietary balance
alone would be difficult, even if we were
and 610mg per day respectively7 noting and intake of EFAs. MMH
to eat oily fish and nuts every day. Herein
these are modest intakes targeted toward
the general male population.
REFERENCES 4
Arterburn, L. M., Hall, E. B., & Oken, H. (2006). Distribution,
interconversion, and dose response of n-3 fatty acids in humans. American
1
Smith, G. I., et al. (2011). Omega-3 polyunsaturated fatty acids
Journal of Clinical Nutrition, 83(6):1467S-1476S.
augment the muscle protein anabolic response to hyperinsulinaemia-
hyperaminoacidaemia in healthy young and middle-aged men and women.
Clinical Science, 121(6): 267-278. 5
McDonald, L. (2008). Supplements part 1, Body Recomposition.
Retrieved from <www.bodyrecomposition.com/muscle-gain/supplements-
part-1.html/>.
2
Harnack, K., Andersen, G., & Somoza, V. (2009). Quantitation of alpha-
linolenic acid elongation to eicosapentaenoic and docosahexaenoic acid as
affected by the ratio of n6/n3 fatty acids. Nutrition & Metabolism, 6(1): 8. 6
Patterson, E., et al. (2012). Health implications of high dietary omega-6
polyunsaturated fatty acids. Journal of Nutrition and Metabolism. doi:
10.1155/2012/539426.
3
Burdge, G. & Calder, P. (2005). Conversion of alpha-linolenic acid to
longer-chain polyunsaturated fatty acids in human adults. Reproduction
Nutrition Development, EDP Sciences, 45(5): 581-597. 7
Australian omega-3 guidelines, The Omega-3 Centre. Retrieved from
<omega-3centre.com/health-professionals/australian-omega-3-guidelines/>.
STEVE TRITTON
Steven is a freelance writer, public servant and gym and fitness adventurer. He holds a Bachelor of Applied Science in
Exercise Science from the Western Sydney University and a Postgraduate Diploma in Personal Development, Health and
Physical Education from the University of Technology Sydney.

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STYLE
DRESS FOR SUCCESS

Lets up your game in the fashion stakes!
If youre aiming for a promotion, trying to impress a first date or looking to stand out for another event, its time
to find a signature style and use clothing to enhance your personal brand. Confidence is the key to rocking this
look and as they say, dress for the job you want, not the one you have!
WORDS CRAIG LAWSON
Peter Jackson
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The slim fit is out this season,

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To gain more use out of a suit,

wear them as separates: team a
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belt it for a streamlined style.
Tailor-made clothing is the hot

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HEALTH
WHY ARENT I
GAINING MUSCLE?
What you may be overlooking.
WORDS ROBBIE CLARK
ROBBIE CLARK
Robbie is a Sydney-based Accredited Practising Dietitian (ADP) and sports nutritionist. He has worked as a dietitian
in private practice for more than eight years. For five of those years, he was the principal dietitian and corporate health
and wellbeing manager at one of Sydneys most successful integrative health and medical clinics in the CBD. Robbie is
regularly featured as an expert in the media and he has recently co-founded Australias first online live nutrition clinic
TheHealthClinic.com.au along with nutritionist Pip Reed. Robbie has an everything in moderation approach to diet and
nutrition and feels that diets are usually overcomplicated and unrealistic for people to follow and/or sustain. He believes
in educating people to get back to the basics to gain a healthy metabolism, more energy, more muscle, less fat, improved
hormone balance and a positive mindset when it comes to food.
HEALTH
H
ave you ever thought, Why After you work out, your body starts to Muscle growth is further influenced by
arent I gaining muscle repair or replace the damaged muscle the type of exercise performed and your
mass or size? Or wondered fibres through a cellular process where nutritional intake and hormonal status.
why you may not be seeing muscle fibres are fused together to form There are some obvious reasons for why
the desired results from new strands of muscle protein called you are not building lean muscle that are
the training effort you are putting in? myofibrils. These repaired myofibrils repeatedly addressed in the media such
As a dietitian, I see this a lot, and there increase in thickness, size and number as not eating enough protein, not eating
is usually an underlying reason that to create muscle hypertrophy. Muscle the right type of protein, poor workout
hypertrophy is not occurring at the pace growth only occurs whenever the rate of routine, improper form, doing too much
you would like and it involves a bit muscle protein synthesis is greater than cardio and so on but I am going to
of investigation. Its important to first the rate of muscle protein breakdown. focus on some of the reasons you may
understand the physiology of muscle This adaptation, surprisingly, does not have overlooked or not paid attention to.
hypertrophy (growth). happen while you actually lift the weights. Or maybe didnt even know they played
Instead, it occurs while you rest. a role.
1. NOT EATING ENOUGH CALORIES

Under-eating or calorie restriction is Your body requires a certain number
one of the most obvious and common of calories to maintain your current
problems associated with the inability to weight. This figure is known as your
put on size. While you are able to lose basal metabolic rate (BMR) and varies
weight with a caloric deficit, the losses from person to person depending on your
are most likely to come from both muscle weight, muscle mass, activity level, age
and fat. The biggest problem most people and gender. If your calorie consumption
have is they want to lose fat mass as well is lower than your calculated BMR
as put on lean muscle at the same time. (calorie deficit), you will lose weight. If
As a result, they will experiment with your daily calorie intake is higher than
calorie deficits and surpluses, which your BMR (calorie surplus), you will gain
compromises their nutritional intake and weight. To optimise your muscle growth,
they end up with mixed results. you need to be in calorie surplus.
2. OVERTRAINING
This is not to be confused with seen in people who train
the overload principle to build more than once per day and
muscle. We all know that to dont implement any rest days
build muscle, its beneficial through the week.
to lift heavy. Exercise and Excessive inflammation from
weight training cause injury overtraining can result in
to skeletal muscle fibres. As muscle fatigue, loss in muscle
a result, the body releases protein, loss of muscle mass
various signalling molecules and reduced muscle function.
to start the repair process and It can also compromise your
reduce inflammation. While bodys immune function,
this response is necessary which increases your risk
for muscular development, of illness, disease and the
it can lead to overtraining common cold and flu.
syndrome if there is not
sufficient recovery time given
to the body. This is generally

HEALTH
4. LACK OF SLEEP your bodys cortisol level. maximum during the first
Cortisol is known as half of the normal sleep
3. HORMONE IMBALANCE There are many negative
our stress hormone and period/cycle. Therefore,
effects associated with
Hormone production, regulation and is a catabolic hormone, sleep deprivation
sleep deprivation, and
metabolism are largely responsible for meaning that if there are decreases growth hormone
c omprom i si n g you r
muscle growth and repair. The major consistent elevated levels of levels, which further
bodys ability to repair
hormones that modulate muscle growth cortisol, it will eventually compromises your bodys
damaged muscle tissue
include growth hormone, testosterone, break down muscle tissue. ability to build muscle
and grow muscle is one of
Insulin-like Growth Factor (IGF-1), Additiona lly, grow th during the rest and repair
them. Poor-quality sleep
cortisol, parathyroid hormone and beta- hormone production phase.
or a lack of sleep elevates
endorphin. IGF-1 and testosterone are the usually reaches its daily
two most vital mechanisms that promote
muscle growth. Testosterone is the main
hormone that most people think of when 5. POOR GUT HEALTH
it comes to lifting weights. Testosterone
Our digestive system is the you ingest are not going to be
is responsible for increasing protein epicentre of good health used to their fullest potential
synthesis, inhibiting protein breakdown, and is responsible for the for energy, recovery, muscle
activation of satellite cells and stimulation majority of our immunity. growth and repair. People
of other anabolic hormones. Testosterone The gastrointestinal lining is w it h g a s t roi nte s t i n a l
can also stimulate growth hormone loaded with villi, responsible disorders or conditions such
responses, which can help to activate for nutrient absorption, as irritable bowel syndrome
tissue growth. If you have a hormone and neurons that release (IBS), coeliac disease,
imbalance for example, prolonged neurotra nsmitters a nd Crohns disease, ulcerative
elevated cortisol, testosterone (androgen) messages to the brain, which colitis, reflux, food allergy
deficiency or underactive thyroid it in turn triggers specific or intolerance and increased
will inhibit your bodys ability to grow hormone production. It gastrointestinal permeability
muscle appropriately. If you feel like you makes sense that since 99 are at further risk of their
are working hard in the gym and you per cent of your nutrient b o dy i n a ppropr i ate ly
have a good, calorie-controlled diet and assimilation occurs through absorbing nutrients. If you
are not seeing the results you want, you food transporting through experience regular symptoms
may want to consider investigating your your digestive system, if such as gas, bloating,
hormone levels. Check with your medical your digestive system is not abdominal pain or cramps,
or health professional which method of functioning optimally, then diarrhoea, constipation,
testing (blood, saliva or urine) is right for your nutrient uptake is not reflux, belching, nausea or
you, as some methods are more accurate optimal either. That means vomiting, it is a good idea
than others when it comes to hormones. that any vitamins, minerals, for you to investigate the
proteins, carbohydrates, cause with your doctor.
fatty acids or supplements
By avoiding these mistakes or investigating any health concerns, you are more likely to facilitate muscle growth, repair and
recovery in a shorter time frame. These are not the only strategies out there, so persevere and continue to seek advice from health
and fitness professionals about new training and dietary strategies for maximising your results. MMH

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NUTRITION
THE FOOD SWAPS
3 PM
SLUMP Energy-boosting snack ideas.
WORDS MARGARET MIELCZAREK
Y
our day is going great. You nailed that deadline,
avoided the lolly trolley and had a healthy lunch.
Youre now looking forward to hitting the gym after
work. But before long, your stomach starts to rumble
and your energy starts to dip. All of a sudden, that
motivation to hit the gym is replaced with that negative voice that
gives you 101 reasons why you shouldnt hit the gym.
Ah, that dreaded 3pm slump! Weve all been there. How can you When choosing healthy snacks, how do you know what to look
avoid this energy slump to avoid skipping leg day? How can you for? The key is balance. Look for snacks that are balanced with
maximise your energy to maximise your workouts? The answer is good-quality carbs (your fuel!), some healthy fats and protein
to get the most out of your training with healthy, energy-boosting for long-lasting energy and to kick-start muscle recovery while
snacks. you work out.
PHOTO: SHUTTERSTOCK.COM
PRE-WORKOUT TOP TIP: For best results, aim to have your pre-workout snack about 30 to 45 minutes before hitting the gym!
Swap 1: Banana bread for a fresh banana

Bananas are perfect pre-workout snacks! They are low GI and are a great source of
carbohydrates. Theyre also a great source of potassium, which helps to minimise muscle
cramps.
Food Energy (kJ) Total fat Sat fat Total carbs Sugar Fibre Protein Sodium Potassium
Banana bread 1350kJ 12.2g 5.2g 45.8g 25.8g 2g 5.8g 299mg -
Banana 1092kJ 0.1g 0g 19.8g 16.9g 2.7g 1.7g 1mg 342mg
Swap 2: Jelly beans for fruit and nut trail mix

Avoid an excessive intake of sugar and that blood glucose roller coaster by choosing
snacks with protein and healthy fats for longer-lasting energy.
Food Energy (kJ) Protein Total fat Sat fat Total carbs Sugar Fibre Sodium
Jelly beans 1500kJ 0.1g 0g 0g 92g 70g 0.1g 28mg
Fruit and nut trail mix 1920kJ 14.7g 28.7 4.6g 32g 32g - 33mg

NUTRITION
Swap 3: White bread for multigrain bread

Low GI carbohydrates are great for longer-lasting energy. So swap white bread for
multigrain and top with a nut spread or a couple of slices of turkey for added protein.
White bread 1025kJ 9g 2g 0.3g 45g 3.5g 3g 455mg
Multigrain bread 990kJ 9g 3g 0.4g 41g 3g 5g 475mg
Swap 4: Low-fat vanilla yoghurt for low-fat natural,

plain yoghurt
Cut the added sugars by swapping flavoured yoghurt for the natural, plain variety. If plain
yoghurt doesnt stimulate your taste buds, flavour with fresh fruit or sprinkle with ground
cinnamon for blood glucose control and long-lasting energy.
Food Energy (kJ) Protein Total fat Sat fat Total carbs Sugar Fibre Sodium Potassium
Low-fat vanilla yoghurt 385kJ 6g 0.5g 0.3g 14.5g 13.2g 0.2g 70mg 250mg
Low-fat natural, plain yoghurt 250kJ 7g 0.3g 0.2g 6g 6g 0g 85mg 310mg

PHOTO: SHUTTERSTOCK.COM
Swap 5: Yoghurt-coated muesli bars for Carmans

Gourmet Protein Bars
Boost your pre-workout protein intake with Carmans Gourmet Protein Bars. They have
nearly four times as much protein as standard yoghurt-coated muesli bars!
Yoghurt-coated muesli bars 1665kJ 6.6g 13.9g 9.3g 59.5g 23.1g 6.4g 74mg
Carmans Gourmet Protein Bars 1955kJ 25.9g 23.5g 6g 36.3g 25g 3.4g 182mg
For more on healthy eating, contact an Accredited Practising Dietitian (APD) theyre the experts
in food and nutrition. APDs provide practical, tailored advice based on the latest science and can
help motivate and support you to take charge of what you eat. Visit the Find an APD section of the
Dietitians Association of Australia website at www.daa.asn.au to find an APD in your area.
MARGARET MIELCZAREK
Margaret is an Accredited Clinical and Sports Dietitian and Level 1 Anthropometrist who specialises in sports
nutrition for endurance athletes. Margaret runs a successful nutrition and sports nutrition consultancy in Melbourne,
Fuel Right Nutrition (www.fuelrightnutrition.com.au), where she works closely with high performance athletes.
Margaret is passionate about achieving health and performance through whole foods and is a firm believer in eating
to live or train rather than living or training to eat.

PHYSIO
BECOMING
A POWER
HORSE
What is power, how can you become a power athlete and how can you
achieve more power out of your workouts? WORDS STENT CARD (MPhty, BExSc)
T
he ability to generate high levels of power is a physical
characteristic you want to have if you are looking to be a
successful athlete. Athletic performance and the ability to
develop power go hand in hand.

a periodized fashion to optimize power have been found between these varia-
output (9,20,42,58). bles (27,30). PHYSIO
Although each school of thought offers
compelling rationales for using low- MAXIMAL STRENGTH
load, high-load, or mixed load training Strength should be considered one of
maximal force and velocity. It is a compromise in that peak
WHO NEEDS TO BE POWERFUL?
methods, it is often difficult for the the foundational elements required for
power does not occur at peak velocity or peak force.
strength and conditioning professional the development of power (4,9,55,87)
What type of athlete do
to adetermine whichyou methodselite have are significantly
the higher based upon the contemporary litera-
think ofbestwhen periodized
you think fashionpeak powerto optimize power have b
approach for optimizing maximalthan amateur ture where stronger athletes are
Is output
power? strength,
it an athlete
rate(9,20,42,58).
ofwho forcecompetitors.
development,
Figure 1. The basic force-velocity rela-
reported to express higher power blesout-(2
is jumping out of the stadium tionship. Adapted from
and power generating capacity. There- puts (4,71). One explanation for this
Although
with a vertical
fore, thejump current
each school
of more
brief review
of thought offersKawamori and Haff (42).
is designed relationship relates to the fact that
THERE IS A RELATIONSHIP
than a metre?
to explain Or how
compelling is it power
thatrationales
isBcalculated
ETWEEN
for
and using
POWER
low- stronger individuals are able to MAXI gener-
athlete with lightning speedoutcome ate forces significantly faster thanStreng
their
load, high-load,
which
coveringcritical
100 metres
key training
in under
or mixed
OUTPUT factors ANDload
are THE training
LEVEL
for the optimization of power weaker counterparts (2,30).
10 seconds? methods, it is OF
generating capacity. In the context of
SPORT
often A PERSON
difficult tofor WILL
the maximal
the power output, it is evi- the fou
PLAY. This dent
relationship that
is force and velocity are inter- Typically, both weaker and younger
the de
thisstrength
discussion, and specificconditioning
methods of ele- professional dependent
seen in multiple sports such and that maximal power athletes do not possess the requisite
vating
If you want toto power
determine
be at the andtophow which they may
as rugby, methods be
soccer, output are the
gridiron, occurs at compromised levels strength levels for the expression based of
incorporated into a periodized training Inverse (Figure
relationship between force and velocity.
of your sport,
best then you
approach want for optimizing
basketball, of maximal
volleyball maximal
and even force and velocity 2) high power outputs. Therefore, ture in
plan willasbeaaddressed.
to be known power softball. Being able to(42,68). This Figure
relationship 1. is The
clearly basic force-velocity
these instances, rela-
simply increasing
strength, rate of force development, produce report
horse. When players of high power outputs isdepicted HOW TOvertical
thought in a traditional BECOME jumpA POWER
tionship. Adapted
strength ATHLETE
levels fromcan stimulate a resultant
sports that and
involve
MECHANICAL powerjumping,POWERgenerating
to be a criticalcapacity. There-
force,
performance velocity, and power tracing, Kawamori increase
and Haff in (42).power output puts (4,16) (
tackling,Tosprinting,
fore,
understand throwing
the current brief
trainingreview
the main attribute for success
attrib- where
is designed
in nearly peak Three
power key
does points
not need
occur to
at be addressed
and when
overall training
performance for capacity
relatio
and change
utestoof direction areto maximal
all sports. either the points power:
of maximal force or (16,17,32,71) without using classic power
compared,
that
those
contribute
explain how power is calculated
who are to understand the
power
velocity and(Figure 3). strength
Ultimately, as the development exercises. Hakkinen and
strong
output, it is important
which
basic definition keyoftraining
power andoutcome how it is factors athlete are tries to accelerate during the Komi (32) offered evidence toate sup-for
explosiveness, and
HOW DOmathematically
WE MEASURE
critical POWER?
forcalculated.
the optimization
Mechanical of power jumping motion, the time frame for port this contention in that after
weake 24
power is often referred to as the rate the application of to force the
high maximal
force
becomes as the
short- power
velocity weeks output,
of shortening
of intense it is strength
increases. evi- training
A few variablesgenerating
make up power. capacity.
Think ofIn power theas context
theer,rate at of
which highlightsdent that forceof andwith
the importance velocity
loads betweenare inter- 70 and 120% Typicaof
of doing work (45) and is calculated
which mechanical
this work
discussion,is done. We can
specific measure
methods power
the of via
rateele-of 1. Improve
force development your strength in the 1RM, a 7% increase in vertical jump
by multiplying force by velocity (58)
multiplying force by velocity. Power is measured in wattsexpression (W).
dependent and that maximal power athlete
vating power and how they may Improving
beof power (58). your strength is one of the bestwhich
performance, methods to
is representative
output
improve your occurs
power. If atyou compromised
are
of stronger,
an increase you in arelevels
able to generating
power streng
incorporated into a periodizedUltimately, training3 key elements
generate
of maximal force
must
at
be con-
a much
force and faster rate
velocity
capacity, than someone
was(Figure who 2)
noted. Additional is high
sup-
Work sidered when attempting to increase
plan
Power will
5 be addressed.
Time power output. weaker.
(42,68).
First, it In
is simple terms,
essentialThis that stronger
port
relationship forathletes
these is have higher
findings
clearly can be seen
these in
power
overall muscular strength outputs. Therefore,
is maximized improving
the work strength
of should
Cormie et beal.a (16) where
depicted
fundamental aspect in ofa yourtraditional vertical ofjump strengt
5
Force 3 Distance because of its direct relationship with training. This
the development will improve your strength
maximal
MECHANICAL Time POWER the ability to express force,
power high velocity,
and, therefore,
rates of force andwas power
your performance shown to tracing,
capacity. be a more effective increas
development andwhere power outputs. peak Sec- training
power does not occur at modality for increasing
and
To understand the main training attrib-
ond, it is important to develop the abil- power output during unloaded and
5 Force 3 Velocity: When trying to maximise
either the points ofloaded your strength,
maximal it is thought that
utes that contribute to maximal ity power
to express high jumps force with weaker or individu- (16,17,
whenforces
an athlete in very canshort
squat around two times their body
output, it istraining
important velocity (Figure by 3). Ultimately,
als. Taken as the
collectively, these develo
data
is that to understand
lifting a freethe weight, adequate strength levels
Based upon these mathematical periods of time, which are reflected have been achieved. Once
What this means for gym when clearly indicate that with weaker ath-
equations, it is evident that the 2 cen-
basic
weight vertically, the definition
force required of topower
overcome andthe
the rate of force an
how
force ofit is athlete
development.
athlete is deemed tries
Finally,to to accelerate
it ishave developed adequate duringstrength, the Komi
important to develop an ability letes, strength training that targets the
tral components that impact the ath-
gravity acting upon the free weight occurs over a change in they would
jumping thentomotion,
express
get the mostthe out of moving
time frameinto specific
for port t
mathematically
letes ability to generatecalculated. high power Mechanical high forces as the powervelocity
exercises of shortening
such as box
maximization
jumps or cleans.
of overall strength lev-
height, known as displacement, andtoa apply
time frame. Work is the
power
outputs
product oflevels
this force
are is
and
the often
ability
displacement.
referredhigh the rateCareful the
to as increases. inspectionapplicationof each ofof force
in
becomes
els results
muscular
in significant
power
short- improvements
(4,16) and
weeks
more
of of force rapidly and express high
doing work (45) and is these elements reveals
calculated er, which that there highlights
is a the importance of with l
contraction velocities (42). The basic ATHLETES
strong interplay between WHO
each ARE
element ABLE TO SQUAT
importantly TWICE
overall THEIR
athletic perfor-
by multiplying forcethe by velocity (58) BODYtheWEIGHT rate ARE of forceFASTER development
AND
mance ABLE TO JUMPinHIGHER
(16,71). the 1RM,
inverse
When lifting relationship
the weight, force isbetween
important; force
however, thewith
weight overall strength levels serving as
a muscle
of the object and thecan generate and
acceleration the weight isthe
the velocity
at which moved main driver THANexpression
forTHOSE WHO
the ability ofCANT.
power
to Being (58).
However, able tooncesquat two times
athletes perfor
have established
at which it contracts is often
needs to be considered. This is the reason why power is the depicted express high their
power body weight
outputs has
(42,58). been shown
adequateto allow athletes
strength to
levels, get
they ofthen
are an
by a characteristic curve (Figure 1) Support for moreUltimately,
the out of specific
interrelationship
3power
key elements
exercises.
able to
must bethecon-
maximize benefits of incor-
product of force multiplied by velocity. What this tells us is that capac
(18,42)
to be powerful, oneinPower
which
must the to
be able Work
amount
generate of high of force maximalsidered
forcelevels between strength, the when rate ofattempting porating specific to increasetraining activities (i.e.,
5 force development, and maximal power port fo
and over athat candistance
certain be generated by a concentric
fast.Time power output. First, plyometrics,
It does not mean you should stop training for strengthit is ballistic
essential exercises,
once and com-
that
muscle action decreases as the velocity output is clearly seenlevel
at that
overall
in the scientific
ormuscular
that notplex
you canstrength do anyor contrast
form
is
training)Itdesigned
of jumping.
maximized the tow
of movement increases. When related literature wherehighlights
significant the correlations
importance of optimize
always powerfordevelopment.
training strength, In fact,
There is an inverse relationship between Force 3 and
the force Distance
the velocity because ofthat itsisdirect relationship with the de
5
a muscle can contract. What this means isTime that when velocity since it is a factor closely related to power.
was s
increases, the ability to develop high levels of force decreases. This
the ability to express high rates of force
Strength and Conditioning Journal | www.nsca-scj.com 3
trainin
also occurs in reverse: the amount of force that can be produced Thedevelopment
recommendation and would power outputs.
be to prioritise training Sec-for a
decreases as the velocity of the power
5movement
Force increases.
3 Velocity: Therefore, ond, itback
minimum is important
squat of two times to develop
body weight thethen,abil-
once
your optimal power output will occur somewhere between your achieved,
ity toincorporate
express more highspecific
forces power in exercises.
very short loaded
Based upon these mathematical periods of time, which are reflected by als. T
the rate ofMens
force development. Finally, clearly
equations, it is evident
MMHMAG that the 2 cen-
MENSMUSCLEANDHEALTH MENSMUSCLE Muscle & Health | JAN/FEB 2017it is53
tral components that impact the ath- important to develop an ability to express letes, s
achieve better training benefits from such as the peak rate of force
power-specific training activities opment in a 20-millisecond sam
PHYSIO such as strength-power-potentiation window or between specified
complexes (64) and ballistic exercises bands such as the slope be
such as jump squats (17). Overall, it is 0 and 200 milliseconds. Rega
2. Improve your explosiveness apparent that a minimum back squat of of how the rate of force develo
Fast and forceful muscle contractions are
another vital aspect of generating power. This
is also known as the rate of force development
how long in milliseconds it takes to
generate a certain force. When someone talks
about being explosive, this is what they mean.
The time frame for a movement to be classified

as fast is between 50 and 250 milliseconds.
This sort of speed is often seen in sprinting or
jumping. It would be extremely uncommon
to see maximal force generated this quickly,
as it takes about 300 milliseconds or greater
to do so.
Rate of force development comes from

implementing ballistic training, but also
comes from having intent to move a bar/body
as fast as possible no matter the weight.
Photo: Shutterstock.com | Diagrams courtesy of the National Strength and Conditioning Association
Isometric force-time curve
Figure 4. Isometric force-time curve. Adapted from Haff et al. (30).
3. Improve your force development
Developing the ability to produce high force as the velocity of muscles ability to continue to produce high levels of force as it
shortening increases is the third fundamental to becoming a shortens.
powerful athlete. This aspect of training for power will aid the Strength
54 JAN/FEB 2017 | Mens Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH MMHMAG

PHYSIO
SUMMARISING THE TRAINING PROGRAM

When trying to optimise vary in that there should be
power, a person must have lifts that have lower intensity
acquired adequate strength (less than 50 per cent of 1RM)
before placing a large chunk of and higher loads (greater than
training emphasis on specific 70 per cent of 1RM).
power exercises. You will get
such a large carryover from
You need to consider the
your strength training into
relationship between load and
power development, so never
velocity, remembering that the
neglect getting strong.
higher the load, the slower it
will move. Training should
Becoming a powerful athlete be with low load and high
is about developing strength, velocity in addition to high
explosiveness and the ability load and consequently low
to produce high force as you velocity.
move quickly. Having intent
to move your body or the bar
One of the biggest training
at any weight is an easy and
cues I can leave you with
important factor to apply if
regarding power is to
you want to increase your
remember to always move the
power.
bar with intent. From your
warm-up sets through to your
It is best to train with a variety max-effort lifts, have intent to
of loads, taking a mixed move the bar fast.
approach, as it covers all
aspects of power. Intensity will
EXAMPLE TRAINING DAY FOR DEVELOPING POWER

Exercise Sets Reps Weight (% of Focus of
1RM) exercise
Clean pull 4 6 75-85 High force,
high velocity
Back squat 4 6 80-85 High force,
low velocity
Jump squat 3 6 0-30 Low force,
high velocity
Depth jump 3 6 0 High force,
high velocity
To understand more about training for power, I highly

suggest reading the article Training Principles for Power,
written by Gregory Haff and Sophia Nimphius. This article
of mine youve been reading is a summary of their great work.
Happy safe, heavy lifting. MMH
Stent Card (MPhty, BExSc) is available to answer any of your

training or injury questions. You can contact him on Facebook
www.facebook.com/TheRehabman, Instagram @stentcard or
at Kawana Sports Care on (07) 5444 2133.

COVER STORY
AMOUNTING TO MORE
THAN SOMETHING
With the teachers who once told Joel Bushby hed never amount to
anything now signing up for his online programs, hes come a long way!
It all started with a New Years resolution six years ago to give up alcohol,
which led to him finding a love for the gym. Now, MMHs first cover model
is building an empire and changing the lives of thousands of people.
WORDS KIRSTIN CUTHBERT | IMAGES DALLAS OLSEN
HEY JOEL, WHAT HAVE YOU BEEN UP

TO SINCE YOU WERE LAST ON THE
COVER?
Before I was on the cover of the 2013
issue, I was living my dream of full-
time personal training and helping
others achieve their goals. Since then, I
have been running my online coaching
transformation company full-time and
also running my natural supplement range
called TNT Fuel.
Being on the cover of the 2013 MMH
issue helped me establish my name in
the fitness industry and gave me the
confidence and drive to pursue a bigger
dream for myself to help more and more
people across Australia and around the
world.
HOW HAS YOUR TRAINING CHANGED
AND PROGRESSED?
I have a very open mind when it comes
to training I believe CrossFit,
powerlifting, Pilates, yoga and any
outdoor activities all play a huge role in
health and fitness so, for myself, I like
to apply bits and pieces of every form of
training.
WHAT DOES A TYPICAL TRAINING
WEEK LOOK LIKE FOR YOU NOW?
I like to start off my session with five to
10 minutes of skipping/jumping rope;
then I move on to my big, compound
powerlifting movements. I keep these nice
and heavy, with plenty of rest. Ill then
do CrossFit-style moves that involve drop-
setting and super-setting with minimal
rest. I like to really work up a sweat here!

COVER STORY
Then I focus on my core, whether it be Before 2014, I did the whole competition WHAT ARE SOME FEARS YOU HAVE
more Pilates or yoga-style techniques circuit and worked my way up the ladder THAT YOURE WORKING TOWARD
and movements. To finish this off, I head and won a fair few titles. After winning COMBATTING?
down to the beach to get some vitamin D the Australian heavyweight title, I have Public speaking is a big one for me, and
from the sunshine and magnesium from been more focused on helping others I would have to thank MMH for helping
the ocean. rather than focusing on winning me overcome my fears with this. They
In an average week, I train in the gym competitions myself. I am now a judge asked me to do public speaking at the
around four times. I like to focus on for the INBA and will possibly get back Fitness and Health Expo in Brisbane last
everything on the front of my body one up on stage sometime in the future. But October. This has definitely given me
day, then everything on the back of my as for now, I am happy with my shape, more confidence and motivation to begin
body the next day. Ill then have a day condition and travelling and seeing the more public appearances and also bring
or two off, as I follow the go hard or world while helping other people. videos and tutorials to my platform, not
go home approach and usually destroy LETS DIVE A LITTLE DEEPER, JOEL so much for money or business, but for
myself. WHAT HAVE YOU HAD TO OVERCOME self-improvement, as you can never stop
HOW HAS YOUR NUTRITION CHANGED TO GET TO WHERE YOU ARE TODAY? learning and improving as a person.
OR PROGRESSED? Growing up at school, I found it very WHAT HAS CONTINUED TO MOTIVATE
I train so hard and I have a decent amount hard to comprehend things. I am dyslexic YOU THROUGHOUT YOUR TRAINING?
of muscle mass, so I can burn a lot of and have a slight case of ADD, so back My constant motivation would definitely
calories throughout the day. I could very in school I had to repeat grades and was be my friends and family, clients and all of
well get away with eating doughnuts and expelled from numerous schools. I had my social media followers. I cannot thank
pizza all day every day, but I like to lead teachers tell me that I wouldnt amount them enough for all of their support and
by example. I know some of my clients to anything and, as you can imagine, my encouragement throughout the years.
would just look at doughnuts and pizza self-confidence was very low. I will always think of whos watching
and put on weight, so my whole theory me, and I just want to make a positive
is if I am not going to give my clients difference to those who follow me and to
certain foods, then Im not going to have those in the health and fitness industry.
The last time I got kicked out of school,
them myself. This is health and fitness to WHAT IS THE NUMBER ONE LESSON
I went straight to work with a secure
me, and I like to live and breathe what I YOU HAVE LEARNT ABOUT HEALTH
job, but I definitely was not happy with
preach. Its also great because it keeps me AND FITNESS THROUGH YOUR
my life at this point in time, so I then
in amazing shape with plenty of energy TRAINING?
took up binge drinking every weekend. I
every day, my skin is always clear and
continued this lifestyle for about 10 years If you surround yourself with the right
glowing and I would like to continue
until I was 27. This was the point where people and chase your own passion, the
living this lifestyle until Im 150 years of
I gave myself a New Years resolution to sky really is the limit and health and
age!
give up alcohol for 12 months and fitness can be the motor behind that
WHATS A TYPICAL DAY OF MEALS stuck to it. dream.
LOOK LIKE FOR YOU?
Here, I found my love for the gym. I WE ALL HAVE DAYS WHERE
I like to start off my day with a detox began training and seeing the trainers in MOTIVATION IS LOW HOW DO YOU
drink; its a formula I have come up with the gym and witnessed how happy they OVERCOME THESE?
to cleanse my liver, as a fatty liver makes were helping other people and thought to
it extremely difficult for fat loss, so a clean Ive done a lot of travelling in my time
myself, I can do that. and have been to a lot of countries
liver makes a finely tuned engine and also
So I made the choice. I believed in myself where the people pretty much live day
gives me a heap of energy throughout the
for the first time in my life; it didnt by day, hoping to survive. When I lack
day. For breakfast, I have rolled oats with
matter what anyone else said. I knew motivation (which we all do at times), I
some fruit and protein powder and also an
this was my calling, so I quit my job and think to myself how bloody lucky we are
omelette on the side. Lunch is generally
dedicated my whole life to becoming a to have what we have, because there is
some type of protein (chicken, fish or
great personal trainer, helping others always someone out there whos doing it
red meat) or sometimes I like to have a
achieve things they didnt think were heaps worse than you are. So I suck it up
vegetarian meal for lunch with plenty of
possible. and I get my job done. I realise every day
greens. And then for dinner I would have
a similar meal to what I had for lunch. Now I have built an empire within how blessed I am, and that is motivation
For dessert, I have the same as what I had my company, and theres no better on its own.
for breakfast. satisfaction for me than when the same Everybody is blessed in their own way
teachers sign up to my program and email as long as youve got a roof over your
ARE YOU STILL COMPETING THESE
through saying how proud they are of me head, food on the table and clean water
DAYS?
and what Ive accomplished. to drink, then you have no excuse really!
MENSMUSCLEANDHEALTH MENSMUSCLEANDHEALTH MENSMUSCLE Mens Muscle & Health | JAN/FEB 2017 57

COVER STORY
I BELIEVED IN MYSELF FOR THE FIRST TIME IN

MY LIFE; IT DIDNT MATTER WHAT ANYONE ELSE SAID.
I KNEW THIS WAS MY CALLING, SO I QUIT MY JOB AND
DEDICATED MY WHOLE LIFE TO BECOMING A GREAT
PERSONAL TRAINER, HELPING OTHERS ACHIEVE
THINGS THEY DIDNT THINK WERE POSSIBLE.

Realise what youve got, get off your butt try and bring you down. Me, personally,
and get it done! Id like to see less egos and for people to
WHAT HAS BEEN THE MOST realise that this is the helping industry, so
REWARDING ASPECT OF YOUR we should all be in this together to help
CAREER? each other out. And, of course, given
the name of my company (The Natural
Thereve been so many amazing things
Transformer), I feel very strongly about
that have happened to me since I started
keeping it natural and not resorting to
living my passion being on the cover
harmful substances that may get you faster
of MMH and also winning fitness and
results. These are definitely going to affect
bodybuilding titles but nothing
you negatively long-term.
compares to the satisfaction of seeing
the clients results both from the body WHATS NEXT FOR JOEL BUSHBY?
perspective and also their whole world WHAT ARE YOU WORKING TOWARD?
changing, seeing them begin chasing I am currently in the midst of working
their own dreams and realising their own toward producing more videos and
potential all from an online program. tutorials, as every year I like to revamp
Words cant explain how much of an the product that I have built from scratch.
honour it is to be a part of these amazing This years revamp is going to consist
peoples lives. of adding more videos to my online
WHAT WOULD YOU LIKE TO SEE programs. For the future, Im just going
CHANGE IN THE HEALTH AND FITNESS to keep adding to the business and there
INDUSTRY? will be plenty more travel, as I believe the
people who have travelled the world have
In every industry there are going to be a
a world of knowledge and you can never
lot of differences of opinions and methods
stop learning. MMH
out there; youre going to come across a lot
of different egos and, of course, there will
always be haters out there also who will
IF YOU SURROUND YOURSELF LOSE FAT, INCREASE

ENERGY, BOOST
WITH THE RIGHT PEOPLE AND CHASE IMMUNITY & DETOX
YOUR OWN PASSION, THE SKY REALLY TNT FUEL DETOX PACK
The pack includes:
IS THE LIMIT AND HEALTH AND FITNESS TNT Fuel WPI (natural protein powder)
CAN BE THE MOTOR BEHIND THAT

TNT Fuel L-Carnitine (fat burner)
TNT Fuel Glutamine (supports
with the
immunity & digestion)
DREAM. All products are:
PLUS!
Receive a
Gluten free b o n us T N T
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// CONNECT WITH JOEL Perfect for men & women
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FACEBOOK: thenaturaltransformer
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the_natural_transformer
The Natural Transformer
TRAINING
DISSECTING
THE
DEADLIFT
A detailed review on how to nail the king of

all strength exercises.
WORDS SUSY NATAL

TRAINING
O
ne of the Deadlifting has unfortunately 4. Get close to the bar. When you set up, your feet should be
ba sic hu m a n been given a bad name by a under the bar, and when you pull you should almost, if not
movements is few trainers and allied health actually, graze the bar up the shins. This allows you to drive the
the act of picking professionals who recommend weight up without falling forward.
something up off to people not to deadlift,
the floor. If this object is not saying it is bad for your back.
5. Lock your elbows! This is so important for safety, as well as
moving, then you have just Deadlifting is bad for your
obtaining tightness in the movement necessary to shift any decent
performed a deadlift. While back in the same way that
amount of weight. Bent elbows will suddenly be yanked straight
there are some primary driving squatting is bad for your
by the weight as it lifts off the floor, and if you like your biceps
muscles, it is fair to say that knees.
attached to the bone rather than floating around under the skin,
the entire body is active while then you should not let this happen.
performing a deadlift, and for If done incorrectly or
most people it is the strongest carelessly, it is bad for your
of the lifts. 6. When you are about to initiate the lift, pull your shoulders
back. In fact, a poorly executed
back and your chest up. This will allow you to sit back into the
deadlift could probably injure
correct starting position, which will help you to pull the bar tight
It strengthens the posterior you in more ways than you can
against you. When at the top of the movement, you should still
chain, which is very important think of, but a well-executed
hold the shoulders back, and do not let them slide up it is a
for preventing injury and for deadlift will make you bigger,
deadlift, not a shrug!
posture and avoiding lower stronger and tougher and will
back pain. It is also extremely actually build up the muscles
taxing on the nervous system around the lower back to 7. As you sit back, engage your lats to help bend the bar toward
when performed heavy. For protect it from injury. you and maximise tightness for the lift. You also want to engage
these and other reasons, it is your core to keep your midsection stable and as close to straight
often referred to as the king of as possible throughout the lift. This will keep your lower back safe
all strength exercises. from solely carrying the weight and will help the entire posterior
chain drive together to execute the lift.
Ten tips and cues for top-form deadlifts
1. Take your time setting up your lift if it is tight and focused, 8. Push your feet into the floor to start the drive off the floor.
then you will perform a great pull. Deadlifts are already hard Pushing hard through the heels keeps you sitting back and helps
enough without you needing to rush the start, which usually to engage the posterior chain to initiate the lift with the bar as
messes up your form. close as possible to you.
2. Only use lifting straps if you are going for high-volume 9. As the bar starts to lift, drive your hips forward by engaging
Romanians to work on hamstrings or very wide snatch grip where the glutes and hamstrings so that your hips snap forward into the
it can be difficult to position your wrists so that you can grip bar to complete the concentric motion. This will ensure a sharp
properly. If you are trying to get strong, remember that you are and precise lockout of the movement.
only as strong as your weakest point and nobody likes a man who
needs help opening jars hold on to the bar!
10. The repetition is not over until the weight is back on the
floor remain focused and tight until you have returned the
3. Maintain your calluses. Use a blade or pumice stone to shave weight back down to the ground. The weight is still just as heavy
the extra layers of skin off the top. As badass as a ripped callus on the way down, so if you get sloppy in the eccentric motion,
may look, you just signed up for a fortnight of crappy lifts while then you will risk injury. Remember that deadlifts are safe, but
it heals or even longer if you continue to rip the healing skin poorly executed deadlifts are not. MMH
time and time again.
SUSY NATAL
Susy is a Sydney-based performance coach, wellness writer and personal trainer. She has a background in psychology
and addresses health issues using an integrated approach that encapsulates body and mind. She works with people
who wish to reinvent themselves from individuals with personal goals right through to competing athletes across
multiple sports. She defines health as optimised movement, nutrition and mindset for an individual and works with
her clients to help them achieve this. To sign up to her newsletter and to connect to her social media please go to
www.susynatal.com

NUTRITION
C
ook ing at home is one
way to pack a pun ch
when it comes to keeping
your weight in check and
improvi ng you r health
and that of your family. At home, you
have control over what goes into your
mea l and how much you serve up, and
numerou s stud ies point to healthie
r
overall diets in those who cook at hom
e
more often.
Despite the benefits, a survey by the
Diet itian s Asso ciation of Aus trali
a
(DA A) of more than 800 men foun
d
Aussie blokes enjoy cook ing but need
to make it more of a priority in thei
r
lives, with men almost twice as likely as
women to eat three or more takeaway
mea ls a week.
Acc ordi ng to DA A spok espe rson
Professor Clare Col lins, men who
regularly make their meals at home will
be more likely to eat sma ller portions
and take in fewer calories and less fat,
salt and suga r compared with thos
e
who rarely eat home-cooked dinners.
And by improvi ng skill s in hom
e
cook ing, men can up their vegetable
inta ke by more than half a serve
a
day an importa nt find ing give
n
the latest Nationa l Nutrition Survey
revealed only 4 per cent of men eat
enough vegetables.
Accredited Prac tising Diet itian and
Aus trali as Hea lthy Wei ght Wee
k
ambassador Themis Chr yssidis agrees
that cook ing at home is absolutely key
to maintaining weight and improving
health and add s it has othe
r
benefits.
Not only is cooking at home healthier
,
but its also more affordable and a grea
t
way to relax and socia lise, he says.
Themis says mos t blok es consider
10 HOME-COOKED MEALS
them selve s grill masters, but theres
more to cook ing than just the odd
barbecue in summer.
Too often, men cook the meat and
STEPS TO HEALTHY
their partners prepare the salads, he
says.
Gents, you can whip up a delicious
Nail home-cooked meals once and for all!
salad, and if you do it well, people will
talk more about your salad than your
perfectly-cooked steak.

NUTRITION
TRY THESE 10 TIPS FOR HEALTHY

HOME-COOKED MEALS:
Stock your pantry with smart stap Make use of leftovers: We tend to wast
les: Keep a e a lot of food
good supply of shelf-stable, budget-f in fact, FoodWise found that Aust
riendly staples ralians throw out
such as legu mes (kid ney beans, chic the equivalent of one of ever y five bags
kpea s), past a, of groceries they
rice, noodles, canned tomatoes, pest buy! A lot of this waste comes down to
o, curr y paste people cook ing
and tinned fruit and vegetables. This too much food and throwing out the
mea ns you ll leftovers. Rather
always have the basis of an easy home-co than buying your lunch each day, brin
oked mea l. g in leftovers
from the fridge. You ll save yourself time
Plan weekly meals: Set aside some time and money,
to organise so its a win-win.
mea ls throughout the week (youll
than k yourself
later!). Planning take s away the stres
s of arriv ing Make friends with the freezer: Coo
ked too much? If
home with no idea s for dinner, so you youre not going to eat it soon, freeze it!
ll dodge the That way youve
temptation to pick up the phone and got a mea l on hand when cook ing is
order in. the last thing you
feel like doing.
Balance your plate: Try this simp
le rule for
port ion perfection: vegetables, Make smart short cuts: Cooking
good-qua lity from scratch is
carbohyd rates (such as potato, pasta great if you have the time, but look out
and rice) and for time-saving
lean protein (such as meat, chicken, solutions such as microwave brown rice,
fish, eggs or tinned rather
legumes). than dried lentils and store-bought curr
y sauces to cut
Stick to the perime ter of the preparation time.
sup erm arke t:
Trawling through the inner aisles of supe
rmarkets can Consider how you cook: Choose cook
be tempting this is usua lly where ing met hod s
the chocolates, that dont need lots of fat and oils such
chips and other enticing extra foods as microwaving
live. Stick mainly vegetables or grilling and stir-frying or
to the outside aisles to stock up on who baking meats and
le foods such poultry to cut down on calories without
as fruit and vegetables, breads and cere compromising
als, meat, fish, taste.
eggs and dair y foods.
Build your recipe repertoire: New to Eat more veggies: Aim to fill half
cooking? Learn of your plate
to cook a few trusty basics think stir- with vegetables. If you find your vege
fries, spaghetti tables dont
bolognese and a roast. Onc e youre last, keep some froz en varieties in
conf ident with your free zer.
these, the possibilities are endless. Froz en stir-fry vegetables are handy
for a quick
stir-fry, and diced winter vegetables
make a great
addition to a soup or casserole.
Themis Chryssidis top tips for ma

n-friendly cooking
Get spicy in the kitchen: This does
nt just try char-grilled eggplant, capsicum and
mean hot! Spices add flavour without zucchini
relying on topped with a homemade duk kah.
salt. Dont be afra id to use more than
one spice Balance your meal: Try to balance
in a mea l and go hard on them too! your meal
in terms of flavour and nutrition and
Make salads interesting: A salad include a
isnt just variety of textures to keep the mea l inter
iceberg lettuce, cucu mber and tomato esting.
get For example, include some toasted sesam
inventive. Try using roasted vegetabl e seeds
es such with some spiced salmon or roasted almo
as sweet potato and beetroot or inclu nds in
de whole a fresh salad. By keeping your dishes
grains, nuts or lentils, or even seasonal bala nced
fruit. If and interesting, chances are you ll
youre look ing for a barbecue-friendly also keep
addition, someone else interested in you! MMH
Themis Chryssidis and Callum
Hann from Sprout
Australias Healthy Weight Week (AHWW
), run by the Dietitians Association of Australia,
time to kick-start healthy eating habits. This is the perfect
year (13-19 February) mark s its tenth anni
week is all about educating Australia ns that versa ry. The
theres a healthy weight thats right for them
awareness of the support that Accredited Pract , while raising
toward good health. This AHW W the dieti ising Dietitians can offer in inspiring everyday
tians are encouraging home-cooking as a Australians
inspiration at www.healthyweightweek.com way to eat better and feel healthier. More
.au

SOCIAL DYNAMICS
THE
ETIQUETTE
ASSASSIN
m.
iate from the
e s ome who dev
lways b
, bu t there will a
eason
r e in place for a r
es a
Gym cod K-APE M
cK AY
HE ROC
S COT T Y T
WOR D S
SCOTTY THE ROCK-APE McKAY

At 29 years of age, Scotty is a man who has spent far too much time on trains, planes and buses not to use observational findings
to his benefit or amusement. Having worked along the Gold Coast and in Brisbane as a senior civil design engineer, hes been
fortunate enough to find consistency in work to enable his passion for bodybuilding and fitness coaching. It would seem that
growing up as a ranga only provided two options for survival in society: be a fast runner or a good fighter. It would appear
as though hes found a third avenue to survive the modern-day muse that is fitness and social media: to get big. Hes been a
competitive bodybuilder in the NABBA/WFF for six years now and also a master trainer/representative for Cyborg Sport.
Having been raised by a former IFBB Pro, known also as Mum, its been a great run into a lifestyle thats become second nature.

SOCIAL DYNAMICS
F
rom the hardcore lifter whose seeking not only gratification of his flattered
hashtags define his life or lack vanity, but his flaccid vein too.
of articulation to the social club
meeting by the cables, theres an Beware: some culprits may disguise themselves
unspoken gym etiquette thats as as approachable acquaintances and avid
frequently neglected as calf raises are by many conversationalists. They open with such lines as,
gymgoers. So what are you training? while interrupting
you mid-squat. They ask if youve just arrived as
Blindly privy to their own agendas or lacking they assumingly gauge their welcome or tempt
cognisance of their surroundings, too often their prospect for a surprise discussion during
has one stood within breathing space of your next drop set.
another during crossovers, narrowly stealing
cuddles along with your pump. Its these highly contagious
Too often a towel is used to conversationalists who
reserve equipment by someone WE SEE REPEAT
highjack your workout, and
performing more sets of O F F E N D E R S before cognitively aware,
discussion. B R E A C H I N G youre multitasking reps
THESE UNSPOKEN with sentences. It must be
said, though, the fault itself
We see repeat offenders B O U N D A R I E S
breaching these unspoken doesnt lie entirely within
D A ILY WITHOUT the EC. Just as desperation
boundaries daily without
repercussion. They create REPERCUSSION. THEY has a smell of its own
a cloud of anger and even CREATE A CLOUD OF and we see satisfaction in
the sight of our ex whos
frustration a cloud far ANGER AND EVEN gained separation weight,
greater than that of the ego
residing within metres of the
FRUSTRATION A they appear to thrive at
anabolic mirror. CLOUD FAR GREATER the obvious sense of your
THAN THAT OF THE fear. The avoidance of
eye contact and muted
Along with its profound ability EGO RESIDING WITHIN earphones equally as
for pre-filtered, Insta-lighting METRES OF THE satisfying to them as the
enhancement, the etiquette- ANABOLIC MIRROR. busted seams across that
challenged (EC) ego is given the exs skirt.
chance to witness themselves
perform curls hard up against the rack at the
hindrance of others. These nonconformities of etiquette, although
subtler, are no different to the common faux
pas identifiable to even the least intuitive of
The ego not only prevents others from using the lifters the use of too much or not enough
weights, but ensures they witness the homage deodorant, the stacking of plates in any way
paid to the newly found bicep vein for the other than numerical order or the serial binge-
entirety of their set. A set no doubt being filmed drinker and his weekly desire for communal,
by his EC friend sitting on an adjacent bench confined sauna detoxes.
with a towel reserving the far away cables.
These deviations that beget further

These everyday issues, however small, carry repercussions and become the key identifiable
across all disciplines. Even the God-gifted traits of the perpetrators are to be steered clear
CrossFitters are guilty. While their resilience of both inside the gym with weights and
to injury is somewhat comparative to Jesus and outside the gym with dates.
allows them resurrection from death-defying
form on a weekly basis, this doesnt prevent their
earphone-induced ignorance from screaming With this in mind, its important to remember
hisses of attention and distraction. that gym etiquette, just as it is with kindness,
is rewarded in return. Otherwise, you too may
find yourself hindered by interruption or fail
Then we have the lifter with newly found that PB as the result of someones BO. MMH
wheels snug in his transparent white Skins

WORKOUT
Bear crunches
SET-UP: Start on all fours
and raise your knees off the
ground. Brace your core to
stabilise yourself through the
movement and take a deep
breath in.
ACTION: As you breathe out,
twist to one side crunching
and bringing your opposite
knee and elbow together.
Inhale as you return to the
start position and exhale
to crunch to the other side.
Continue, alternating sides.
Decline Russian
twist
SET-UP: Sit on a decline bench
and hold a medicine ball in
your hands. Inhale as you lean
back slightly and brace your
core.
ACTION: Exhale and twist your
torso and the medicine ball
over to one side. You should
feel a hard contraction through
your abs. Inhale and return
to the starting position, then
exhale and twist to the other
side. Continue, alternating
sides.

WORKOUT
Hanging leg
raises
SET-UP: Hang from a chin-up
bar using a medium or wide
grip. Allow your arms to fully
straighten and your legs to
hang down in line with your
body. Brace your core as you
take a deep breath in.
ACTION: Exhale and slowly
raise your legs up, keeping
your legs as straight as possible.
Your knees may bend if you
have a slightly weaker core;
however, you can build up to
the straight-legged move over
time. Pause for a moment
at the top of the movement
and then inhale to lower.
Continue, focusing on slow,
deliberate movements and the
contraction at the top.
Flutter kicks
SET-UP: Lie on your back with
your hands by your sides and
head resting on the ground.
ACTION: Keeping a normal
breathing pattern, begin slowly
kicking your feet toward the
ceiling, alternating feet. The
movements should be small,
but deliberate. Keep your
head resting on the ground
throughout the movement.
Oblique crunches
SET-UP: Lie on the floor
perpendicular to a bench, with
your arms by your side and legs
over the bench. Take a breath
in and brace through your abs.
ACTION: Breathing out, crunch
up rotating your elbow and
torso to the opposite side.
Inhale as you come down.
Repeat all reps on the one side
and then change sides. MMH

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TRAINING
Photo: Dallas Olsen
CONTRAST
TRAINING
Improve your strength and power with this training technique.
WORDS GARY GOULDING

TRAINING
R
esearchers have been studying contraction. It is due to the heavy lifting heavy squats twice a week, starting at 70
contrast training since the that this method should be coached per cent 1RM in week one and increasing
1960s, and strength coaches one on one with a trainer, so they can up to 100 per cent 1RM in week six; group
and athletes have been using observe the repetition speed to help you two performed only plyometrics for six
it for at least that long. It can chase performance and try to make each weeks, with no heavy squats; and group
be used at various times and with a range repetition faster. three performed a combination of both
of modifications. Contrast training can be explained like methods over six weeks. It was this last
this: if I told you to lift up a box that I group that improved power production
With athletes, contrast training builds
said was heavy but in reality was light and and vertical jump height by up to 10cm.
strength and power simultaneously. For
non-athletes, its a great way to tap into you put in a lot of effort to lift it, the box So, out of the three options, contrast
high-threshold motor units for muscle would move a lot faster than you expected, training improves performance and power
growth or to boost the metabolism to because you thought it was heavy so tried the best. A combination of both methods
improve body composition through fat to lift it with more force. has also been shown to increase sprinting
loss. It is also a great way to change up So contrast training increases motor- performance and initial acceleration in
your workout in a way that is fun and unit recruitment, enhances motor-unit sprinting2.
challenging. synchronisation and leads to a greater The key is the amount of weight you
Take note: this method will require focus input to the motor neuron. Basically, use followed by the amount of power
and mental toughness due to the effort it supercharges your nervous system by you apply during the explosive exercise
you must put in for it to be successful. It throwing more motor units muscle that follows. Try to lift faster with each
comes with rewards though, and changes fibres and the nerves that activate them repetition in both the heavy lift and the
can be noticeable in a few weeks. into the job and by taking off the explosive lift to fire up your nervous
brakes that would ordinarily inhibit an system. You may not jump as high or
The key to contrast training is a process
expression of all-out power. lift the load as fast due to fatigue, but
called post-activation potentiation. That
Studies1 have shown that power production the intent to lift faster will activate the
is, the explosive capability of a muscle
from contrast training can be improved in nervous system at a higher rate.
is enhanced after its been forced to
perform maximal or near-maximal muscle six weeks. One study consisted of three
groups where group one performed only
HEAVY LIFTS EXPLOSIVE LIFTS

Squats Jump squat
Deadlift Broad jump or hang clean
Bench press Plyo push-up
Push press Military press
Close-grip press Close-grip push-up or diamond push-up
Incline press Feet-elevated plyo push-up
Chin-up Med-ball slam
Front squat Drop jump
Rack lockout Close-grip push-up
Trap-bar deadlift Speed squat
Dumbbell lunges Jump lunge
Intensity: For the heavy lift, use 80 to 90 Volume: Do four to six rounds of each Progression: Try to increase the weight
per cent of your one-rep max followed by exercise pair. of the heavy exercise or to lift faster for
your body weight or a lighter weight for Frequency: Do the program four days a the explosive exercise. If you only do four
the explosive movement. With recreational week. rounds in the first week, then do five
lifters, working up to 90 per cent 1RM is rounds at the same weight or add weight
fine, as 100 per cent can be too draining and do four rounds. Try to work up to six
on the nervous system. rounds over the next two to three weeks.

TRAINING
THE WORKOUT
Warm-up: Treat your warm-up like your workout and lift Keep adding 2.5kg to 5kg and reduce the reps down to only three
fast in the warm-up to get your nervous system waking up and until you feel the reps slowing down, but not fatiguing you. You
performing better. Start with a lighter weight and perform six reps dont want to feel fatigued in the warm-up.
with speed. Add 5kg and perform only four reps and still lift fast.
WEEK 1
Day 1 Day 7
Complete the below for four rounds. Complete the below for four rounds.
EXERCISE REPS REST EXERCISE REPS REST

Squats 5-6 0-30 sec Incline press 5-6 0-30 sec
Jump squat 8-10 as fast as possible 0-30 sec Feet-elevated plyo 8-10 as fast as possible 0-30 sec
Push press 5-6 0-30 sec push-up
Military press 8-10 as fast as possible 0-30 sec Chin-up 5-6 0-30 sec
Med-ball slam 8-10 as fast as possible 0-30 sec
Day 2
Complete the below for four rounds.
EXERCISE REPS REST

Bench press 5-6 0-30 sec
Plyo push-up 8-10 as fast as possible 0-30 sec
Chin-up 5-6 0-30 sec
Day 3
Rest. This allows your nervous system to recover; eat well to
refuel for day four.
Day 4
EXERCISE REPS REST

Deadlift 5-6 0-30 sec
Hang clean 8-10 as fast as possible 0-30 sec
Close-grip press 5-6 0-30 sec
Diamond push-up 8-10 as fast as possible 0-30 sec
Day 5
refuel for day six.
Day 6
EXERCISE REPS REST

Trap-bar deadlift 5-6 0-30 sec
Speed squat 8-10 as fast as possible 0-30 sec
Military press 5-6 0-30 sec
Push press 8-10 as fast as possible 0-30 sec
74 JAN/FEB 2017 | Mens Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH MENSMUSCLEANDHEALTH

TRAINING
WEEK 2
Day 8
refuel for day nine.
Day 9
EXERCISE REPS REST

Deadlift 5-6 0-30 sec
Broad jump 8-10 as fast as possible 0-30 sec
Rack lockout 5-6 0-30 sec
Close-grip push-up 8-10 as fast as possible 0-30 sec
Day 10
EXERCISE REPS REST

Bench press 5-6 0-30 sec
Plyo push-up 8-10 as fast as possible 0-30 sec
Chin-up 5-6 0-30 sec
Day 11
refuel for day twelve. Stay fast, stay strong and perform better. MMH
Day 12
Complete the below for four rounds and increase the weight or
do five rounds at the same weight as the previous squat workout.
References
EXERCISE REPS REST 1
Adams, K., OShea, J.P., OShea, K.L., & Climstein, M. (1992). The effect
of six weeks of squat, plyometric and squat-plyometric training on power
Squats 5-6 0-30 sec
production. Journal of Applied Sport Science Research, 6(1), 36-42.
Jump squat 8-10 as fast as possible 0-30 sec 2
Delecluse, C., Van Coppenolle, H., Willems, E., Van Leemputte, M.,
Push press 5-6 0-30 sec Diels, R., & Goris, M. (1995). Influence of high-resistance and high-velocity
training on sprint performance. Medicine & Science in Sports & Exercise,
Military press 8-10 as fast as possible 0-30 sec 27(8), 1203-1209.
GARY GOULDING
Gary is a personal trainer, weightlifting coach and fitness specialist with 12 years of experience in the fitness industry. He is
a mentor to future fitness professionals and works with physiotherapists and swim coaches. Gary also develops and presents
seminars, coaches weightlifting and writes articles for fitness publications as well as developing cutting-edge programs for
clinical patients and rehabilitation. Gary aims to raise the standard of knowledge available to students, trainers and fitness
enthusiasts who are looking to improve results and succeed in their personal training business or personal growth.

MOTIVATION
NEW YEAR,
I
n the most challenging I knew I was destined to do I thought was possible. So
week of my life, I would
SOME OF US more than work in a corporate I worked up the courage to
learn the four biggest THINK HOLDING six-figure job that I had spent submit my resignation two
lessons to living a life ON MAKES US eight years working to create. days after the break-up.
of authenticity, love STRONG, BUT
and courage.
SOMETIMES IT IS A day after the break-up, I
had a huge moment of clarity
Sudden? Yes. Spur of the
moment? Never. It was always
In the span of seven days, my
LETTING GO. with my coaches when they part of the plan.
life was shaken and at times lit the path in my darkest
broke me to my core. My
HERMANN HESSE hour to show me this was the
The week was not yet over,
dreams of getting married, moment to go all-in with my
however. By the end of the
settling down and building side business. Id finally freed
The decision to let go of the week, I would also have to fire
my corporate career were myself from the shackles of
relationship was not sudden my first employee from my
engulfed by the testing flames security, because no longer
nor was it difficult when own small business.
of destiny. could I use my fiance as the
you see that the both of you excuse. Now it was all on me.
are suffering. I was suffering It was all on me to look deeply These are the biggest lessons I
It was the end of Easter and because I was feeling like a at the reason Id stayed in my learnt in this week from hell.
my relationship of two and a caged lion; she was suffering corporate job.
half years was kicked to the because she didnt feel safe
curb. Wedding called off and with me financially.
kicked out of the apartment, It came down to a fear of the
I was forced to move back in unknown. What I knew in
I was limiting my potential that moment was that I had
with my parents.
(and hers); I couldnt see what to go for it. I had to become
that potential really was. Yet even more of who I am than

MOTIVATION
NEW MAN FOUR LESSONS FROM MY WEEK OF HELL

WORDS RICHARD PHU
THE HOTTEST FIRES FORGE THE STRONGEST SWORDS..

LESSON #1: BE IN THE MOMENT AND Your feelings need to experience the whole
EMBRACE THE FEELINGS cycle, just like food or water does in your
Any breakdown of a relationship is going body.
to be difficult in terms of emotions,
because youre going to go through the What goes in must come out, but with
void that new space that was once filled feelings, you hold on to it, hold it, hold
with the couple-y things you both shared. it never to be released until the pressure
For a few days, I was really finding ways builds up uncontrollably and you erupt
to distract myself from the loneliness, the like a volcano because someone didnt
over-thinking, the constant doubting. return your message.
Distractions such as Netf lix, games,
drinking and eating only served to divert
my attention from the root of the problem. This is the same in any situation; you have
to let yourself experience the feelings in

any moment. To not judge it and to not
When you simply just let yourself grieve let the influence of others judge you for
in a space that is safe, only then can you it. Just to embrace the light or the dark
really let the feelings release themselves. feelings and be with it when it comes.
You see, feelings are natural to experience, There is no need to rush through it, even
but we become conditioned to suppress though it is tempting to move beyond
and hide from the dark feelings. them. All you need to do is to have total
faith that you can see this through,
If youre anything like me, youve been told because this too shall pass and youll be
to stop crying, shamed for being upset, or able to handle what will come.
even ridiculed for expressing your feelings.
MOTIVATION
LESSON #2: SUPPORT COMES WHEN rushing to my side and we held a family and clients that I received a tsunami of
YOURE MOST VULNERABLE emergency dinner (I like to call it) the very support I never thought I had.
Part of being in the moment and night I had to pack my stuff and come
surrendering to your feelings also means back home.
Everyone is scared of being alone.
youll have to be willing to be vulnerable. Everyone is scared to be the first to open
It means not having to hide from whats I reached out to friends I hadnt been close up, but when you take that leap to be
going on in your life. I had to tell my boss with since I was in the relationship and the one to open up, you never know who
I needed a day off, because I couldnt face asked for them to just hang out with me will come to your side to help you back
walking into work pretending my life was for days. I had to open up to my boss at up when you fall over. Dont hide from
good. work, because I couldnt pretend anymore, the rest of the world when they come
and through it I saw his humanity and was knocking on your door; be willing to just
I had to tell my family and be willing lifted from the worries I had about leaving be you, and through vulnerability is where
to bare the pain I was going through to the workplace. It was in this one week the deepest connections are formed.
them, because I needed someone to lean where I openly shared with my audience
on. When I made that call, they all came
LESSON #3: PERSONAL See, when youre in personal

GROWTH IS LIKE AN ONION development and you work
The reason I dont call these on accepting and loving who
moments a reboot but more you are, you find that you hit
of an evolution is because a point where you think you
through this experience, Ive accept and love all that you
realised that there is always are. The thing is, you dont
something new to learn, accept know what you dont know.
and love about ourselves. There is always more to accept
and love.

MOTIVATION
LESSON #4: EMBODY WHO YOU ARE

It may seem like it was an overreaction to
go from a serious relationship breakdown
to quitting a six-figure job and making
the first firing in a business. You might
be thinking, Hang on a second, Richard,
youre moving a little too fast here and I
think you should really slow down and
reconsider what youre about to do.
One of my best friends said that to me,

but when I called him up and explained
the whole situation, he said these words
to me: This is the most responsible thing
you can do for yourself right now.
In that moment I stepped up, I stepped in

and I took the leap into building the life
I wanted. I started to live in my warrior
spirit and was no longer the victim of
circumstance, but the captain of my
destiny.
I HAVE TO LET GO OF
WHO I WAS IN ORDER TO
BECOME WHO I MIGHT
BE.
LAO TZU
Life is a constant rollercoaster ride of

emotions. The trials and tribulations flow
in and out as quickly as they come, and
the same goes for the successes and wins.
We are all just constantly on a path of
tweaking, refining and growing ourselves.
Each layer we unveil about ourselves will

feel like a revolution, an evolution, a need
to rebuild. Remember, it was always part
of the plan. MMH
RICHARD PHU
Richard is an international best-selling author, speaker, man coach, dating expert and host of the Forge Your Life podcast
show. He helps men transform themselves from the overthinker, afraid to fail and lacking belief, to being the action-taker,
who leads with total self-belief. Richard helps men become the trusted and grounded rock for the ones they love most. If
youd love to learn more visit www.richardphu.com

WORKOUT

WORKOUT
RESULTS ARENT
FOUND IN
COMFORT ZONES
This full-body workout will challenge your fitness level and mind!
MODEL & WORDS BRENDAN MARINELLI | IMAGES JAMES PATRICK

WORKOUT
T
his workout is a perfect way Remember to always keep your stomach Make sure to write down your number
to wake up your upper body, tight and energy levels high! of repetitions in a notebook so that you
lower body, abdominals and can track your progress throughout the
core muscles. I perform these week. Lastly, remember to always keep a
Designed to work the entire body, the
exercises three days per week positive attitude and enjoy the process of
workout challenges you to break out of
on Monday, Wednesday and Friday. becoming the best version of yourself!
your comfort zone. Its a great workout to
They are challenging exercises, but will do with a friend or family member so that
provide optimal results if done correctly. you can both keep each other motivated
throughout the full program.
THE WORKOUT
Exercise Reps Sets Rest

THIS WORKOUT IS A PERFECT
Russian twist 25 over and back 3 45-60 sec
WAY TO WAKE UP YOUR
Abdominal rollout 12-15 3 45-60 sec
UPPER BODY, LOWER BODY,
Triceps push-up 8-12 4 60 sec
Wide-grip pull-up 6-10 4 60 sec
ABDOMINALS AND CORE
Kettlebell swing 30 sec continuous 4 30 sec MUSCLES.
Russian twist
TARGET MUSCLES: Abdominals ACTION: The best way to approach this exercise is to
SET-UP: Begin by sitting down on the ground, leaning make a fist with both hands if youre a beginner. As
back and balancing all of your weight. Engage your you get in better shape, you may add weight to the
abdominals. movement as needed. Twist your torso and touch the
ground on either side for each rep.

WORKOUT
Abdominal rollout
TARGET MUSCLES:
Abdominals
SET-UP: Begin by sitting down
on your knees with an ab roller
placed on the ground. Come
up and over the roller and
brace your abs.
ACTION: Roll out the roller,
going as close to the ground as
you can. You want to stretch
your core as far as you can,
then return to the starting
position to achieve optimal
results.The goal of the exercise
is to put stress on your core
while strengthening the
abdominals.
Triceps push-up
TARGET MUSCLES: Triceps and chest ACTION: Press down on to the medicine
SET-UP: Begin in a push-up position on a ball while engaging the triceps and chest
medicine ball with a slight bend in your muscles. Push back up to the starting
arms. Brace your core and keep your position.
spine in-line.

WORKOUT
Wide-grip pull-up
TARGET MUSCLES: Back
SET-UP: Begin by hanging on a
bar with an overhand grip.
ACTION: Pull your body up to
the bar with your arms and
back. Make sure to pull your
chin over the bar to finish one
complete repetition.

WORKOUT
Kettlebell swing
TARGET MUSCLES: Full body
SET-UP: Begin in a squat
position with a kettlebell
between your legs.
ACTION: Swing the kettlebell
through your legs and explode
the movement all the way up
until your arms are parallel
with your shoulders.Return
to the starting position with
control. MMH
BRENDAN MARINELLI
Brendan is a 23-year-old personal trainer and fitness model. He has a degree in sport and exercise psychology and currently
lives in New York growing his personal training company. He is a Bigger Faster Stronger certified trainer and has worked
with athletes as well as the general population. He enjoys helping people out mentally and physically in the gym, making
sure they are enjoying the process every step of the way! You can connect with him on Facebook, Instagram and Twitter
@MarinelliMuscle

INSPIRATION
WHATEVER IT TAKES
Photo: Jason Ellis
Travelling around Australia with his campervan gym set-up, Dale Webb is chasing his INBA Pro card and
letting no obstacle, setback or challenge get in his way. WORDS DALE WEBB
I
am originally from the UK, but I So I left England with my backpack just My bodybuilding journey only started
left there four and a half years ago. before Christmas in 2011, and the first about 18 months ago. I was living in
I wanted to break away from what place I went to was Thailand. I spent Dubai and a friend of mine told me
we consider normal society, as this the next seven months travelling all over about competing. I found a natural
didnt align with me. I also wanted Southeast Asia, going through many competition that would be taking place
to continue my spiritual search, which had different trials and tribulations. After in Dubai within the following couple of
begun in England. I really wanted to find about six months, I found what I was months, the 2014 INBA Middle Eastern
something in life that would make me feel looking for in life and in myself. This Championships, and signed up.
fulfilled and whole. Above all, I wanted to would be my guidance system thereafter.
find out who I was and live in line with Since then, I have been travelling and
This literally only gave me eight weeks
this and nothing else. living in many different parts of the world,
to prepare for my first ever comp! I
including Thailand, Dubai and Australia
relied purely on my own knowledge of
for the most part.
training and nutrition to do this. I had

INSPIRATION
start my second working In this moment, I needed what I do, because I try to
holiday visa. My initial some fresh inspiration. So buy everything organic
plan was to get my road there I sat in the crowd everything I eat must be
train licence and then right at the end of the cooked from fresh foods.
go and chase the money Worlds and then, all of
driving road trains for a a sudden, this category
This became even harder,
year. came on to the stage
because the job I had
that just blew my mind.
sometimes required me to
Their physiques were by
Just as I was in the process work up 90 hours a week!
far the best of the whole
of doing this and trying to I would then still have to
competition; the way they
get a job with a haulage go to the gym after this,
presented themselves was
firm, a friend who lived in often as late as midnight
just amazing with their
Dubai reminded me that or 2am. I would be back
posing and everything.
it was holding the INBA up at 6am to work all day
After it had finished, I
World Championships again. I had no choice but
asked my friends about the
in 12 weeks time. After to keep going, as I knew
category and they told me
thinking about this for an if I didnt put the work in
these were the Pro Fitness
hour or so, a light switched at the gym, then I would
Models. I needed to find
on in my head. I knew have no chance of winning
out more about this.
that I had to go there and like I needed to.
compete in this comp.
The next day the INBA
Around this time, I
would be holding a dinner
From that day onward, I purchased a Mitsubishi
for all the competitors and
went into full training and 4x4 Starwagon
all the Pro Fitness Models
preparation for it. I was campervan. It needed a
Id seen on the stage would
working full-time driving lot of work done, but the
be there. This would be
a road train locally, and dream was to eventually
my opportunity to go and
then I would clean the do a trip around Australia
meet them and to pick
bathrooms every day at the when the time beckoned.
their brains about what it
hostel where I was living.
was like to be a Pro and
This was extremely hard
how they got there. A fter battling ever y
for me to do. Not only for
d ay w it h t ra ining ,
the lack of time and energy
cooking, working and
that I had from working After speaking to a couple
Photo: Jason Ellis
living in shared hostel

all day, but also in terms of them, I had a clear route
life conditions, finally
of having to prepare all to aim for if I wanted to
the time arrived for the
the nutrition necessary. keep progressing with
NT Championships in
Sharing a kitchen and bodybuilding. When I
Darwin. And my dream
fridges with more than flew back to Darwin mid-
been a fitness fanatic from the age of came true here: I won the
100 people was difficult June after the Worlds, I
14 and had been working as a fitness Fitness Model category.
indeed. registered for a Darwin
and wellbeing coach for many years all I couldnt have been
INBA event that had a
over the world. happier, not because Id
Fitness Model category. A
Anyway, I juggled all of won, but because I could
win at this would secure
this well for nearly three continue to the next level.
Eight weeks later, I competed in the my entry to a Pro qualifier
months before I finally
INBA Middle Eastern Championships in Brisbane at the end of
jumped on a plane to
and managed to place second in Mr November. During my preparation for
Dubai. I managed to
Beach Body. This was kind of a shock, the Pro qualifiers, I was
come third in Mr Beach
as I didnt really expect to place as high able to take time off work
Body. Although I felt this So with this goal clearly
as I did, but it was amazing all the same. so I could concentrate
was a great achievement, in front of me, I got
full-time on training and
I couldnt help but sit in straight back into full-
cooking. I was training
After this, I started travelling again. I the crowd afterward and time training and cooking
three times a day and
left Dubai and went all over India and think, So what do I do all my nutrition out of
cooking two hours a
then to Thailand before arriving in now? the hostel. For me, the
day. A few weeks later, I
Darwin at the end of March 2015 to nutrition is a huge part of
MMHMAG MENSMUSCLEANDHEALTH MENSMUSCLE Mens Muscle & Health | JAN/FEB 2017 87

INSPIRATION
jumped on a plane to leave Darwin and

to Brisbane to go set off at the start of
and compete in the February 2016.
INBA Fitness Model
Pro qualifiers.
By this time, I could
see when the next Pro
This was truly an qualifier was going
incredible experience. to be and it would
I could see that I align perfectly with
really was up against our schedule. I had
the best in Australia. a dream to try and
Unfortunately, on train while I was out
this occasion, I wasnt in the campervan
able to make the top to take videos
three to get my Pro training in all these
card, but at this level a m a z i n g pl a c e s
the standard was just around Australia.
so high. I wanted to see if I
could prepare for
a Pro competition Sometimes this would good few months or more I am super-excited about
After this, I didnt take up to five hours to train out of a proper the journey to get there,
with such a tough set
have a clear next step from sunrise. Then I gym. I also calculated because I can clearly see
of challenges.
in mind, but I did would have to do the my nutrition precisely, so what I need to do and
know that I wanted same again at sunset or, that I would be where I I have already started
to have another go I can honestly say more often than not, in needed to be for the event working really hard in
at the Pro qualifiers it was the hardest the dark at the side of at the end of the year in every aspect to get to
the following year. I challenge I have ever the road or wherever we Brisbane. this point. The dream is
flew back to Darwin endured. No matter happened to end up that still to get my Pro card
at the start of where we were, or day. I was constantly and go to the Natural
December 2015, and what time it was, I At the Brisbane event,
forced to adapt to any Olympia in Las Vegas in
the big mission here had to train three I came third in the Pro
environment or situation November.
was to work and get times a day. One qualifier. I needed to
and get as creative as I The whole purpose of me
as much money as weight session in the come first or second to
possibly could to make it doing this is to be able to
possible. morning and then a earn my Pro card, so I just
work. I learnt here that no show the world what is
cardio session in the narrowly missed out!
matter what the challenge possible to achieve with
evening, followed is in front of us, there is
The plan was to get your body from natural
by another weight always a way around it. The exciting thing is I
the campervan all ways of eating and living,
session. I would train now have a top coach
sorted and then set especially with organic
three days on and in Michael Schneider.
off around Australia The Fitness Model foods and supplements.
have a rest day and We are working very
as soon as possible Pro qualifiers event in And to also inspire people
then repeat again and closely together and are
with my brother, who Melbourne came around to go for their dreams no
again. confident that 2017 we
had arrived from the and, unfortunately, once matter how big, hard or
UK a few months will bring a much more challenging they may
again I wasnt able to
previously. To do Every time, this potent package to the seem. There is always a
make the top three. But I
this, I was working would mean setting stage. My next comp will way to get there if you
couldnt be happier about
for a reviva list all the equipment probably be the Southern are prepared to put in the
it all.
company, which was up for training, then Cross Championships in work and go for it! MMH
absolute hell as it was afterward spending Melbourne at the end of
so hot and humid! ages making all the For the next qualifying May.
After a couple of organic foods from event, I planned to have a
months of working, scratch. I would have
SEE MORE OF DALES JOURNEY VIA HIS SOCIAL MEDIA:
saving money and to pack everything
working on the away in the van again YouTube: Mr Organic Dale Webb
campervan in any before we could Facebook fan page: Mr Organic Dale Webb Fitness Model
spare time we got, finally hit the road. Facebook business page: Mr Organic Fitness & Wellbeing
we were finally ready Instagram: mr_organic_dale_webb
88 JAN/FEB 2017 | Mens Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH MMHMAG

provid
in
with th g you
result e best
s base in
nutrit d t
ion an raining,
d fem
fitnes ale
s!
subscribe today at
www.oxygenmag.com.au
NUTRITION
FUEL YOUR
WORKING BODY
If you still dont know how to cook or want to increase your recipe repertoire,
these are perfect meals to make for company or to meal-prep for your work week.
WORDS SANCHIA PARKER
W
e eat three times a
day (at least) every
day of the year. Add
that up over your
life and you can see
why learning to cook is a great idea.
Research has shown that preparing
your own meals at home means youre
more likely to eat smaller portions
and eat fewer kilojoules, fat, salt
and sugar. This means you are more
likely to maintain your health goals.
Cooking at home also improves the
quality of your diet, with research
showing those who spend more time
making their own meals eat more
fruit and vegetables.
These recipes are designed for busy

men who might not have spent
much time in the kitchen before.
All the dietitian-approved meals not
only taste great, but are also easy
to make and are quick, healthy and
guaranteed to impress anyone youre
cooking for. Each recipe contains a
nutritional panel and costs less than
$5 per serve approximately, so you
know exactly what youre eating and
can stick to a budget.
For a copy of the book the recipes

came from, Healthy Cookbook, visit
www.corporatebodies.com.au/cbifiles/
participantorderform.pdf
SANCHIA PARKER
Sanchia is a dietitian and nutritionist at Corporate Bodies International, a corporate health and wellbeing company that
looks after the health of Australias employees. Learn more at corporatebodies.com.au

NUTRITION
SAN CHOY BAU

Makes: 4 serves
Preparation and cooking time: 25 minutes
Ingredients
1 tsp sesame oil
1 small onion, chopped
100g button mushrooms, chopped
2 tsp minced ginger
2 garlic cloves, crushed
300g lean chicken mince
2 tbsp oyster sauce
6 spring onions, finely chopped
2 tbsp fresh lime juice
cup coriander leaves, chopped
2 carrots, grated
1 cucumber, diced
8 large iceberg lettuce leaves
Directions
1. Heat oil in a wok over medium-to-high
heat.
2. Add onion, mushrooms, ginger and garlic
and cook for 2-3 minutes.
3. Add the chicken mince and cook in a
wok for 3 minutes or until cooked through,
breaking up any lumps with a wooden spoon.
4. Add oyster sauce and half the spring
onions. Cook for 2 minutes.
5. Add lime juice.
6. Remove from the heat, spoon mixture into
lettuce cups and top with coriander leaves,
grated carrot, cucumber and remaining spring
onions.
Chef note: For the best storage of
lettuce, place the leaves in an airtight
container with a bit of water and paper
towel in the bottom. This keeps the leaves
fresh and crisp, while also making it
convenient to quickly pull together a
salad whenever it's needed.
Nutrient Per serve Per 100g

Energy (kJ) 759 253
Protein (g) 17.4 5.8
Fat (g) 7.7 2.6
Saturated fat (g) 2.1 0.7
Carbohydrates (g) 8.4 2.8
Sugar (g) 7.2 2.4
Sodium (mg) 556 186
Dietary fibre (g) 3.8 1.3

NUTRITION
CREAMY CHICKEN PASTA

Makes: 4 serves
Ingredients
375g spaghetti
1 tbsp olive oil
2 cloves garlic, crushed
350g skinless chicken breast, sliced
6 small zucchinis, grated
cup broccolini, chopped
cup snow peas, chopped
1 lemon rind, finely grated
1 tsp parsley, chopped
3 spring onions, thinly sliced
2 tbsp reduced-fat parmesan cheese, finely
grated
cup reduced-fat sour cream
Directions
1. Cook pasta according to packet
instructions.
2. Heat oil in fry pan, add garlic and chicken.
Cook until lightly browned and cooked
through. Add zucchini, broccolini and snow
peas and cook until softened.
3. In a bowl, combine lemon rind, parsley,
spring onion and parmesan cheese.
4. Add pasta to the chicken mix. Add sour
cream and half the cheese mixture; stir over a
low heat until heated through.
5. Sprinkle with the remaining cheese
mixture.

Energy (kJ) 2000 824
Protein (g) 33.5 13.8
Fat (g) 6.3 2.6
Sugar (g) 2.1 0.9
Sodium (mg) 112 46

NUTRITION
CHICKEN BURGERS
Makes: 6 serves
Ingredients
Patty recipe
500g chicken mince
100g mushrooms, roughly chopped
1 celery stick, roughly chopped
1 onion, roughly chopped
1 large sprig parsley
1 egg
2 tsp reduced-salt soy sauce
to 1 cup wholemeal bread crumbs
A little flour to shape patties
Olive or canola cooking oil spray
To serve
6 wholegrain bread rolls, halved and
spread with sweet chilli sauce
3 lettuce leaves, shredded
1 tomato, sliced
cucumber, sliced
carrot, grated
Directions
1. Place mince in a large bowl. Place all other
patty ingredients into a food processor and
blend until well-combined.
2. Mix the chicken mince with the blended
ingredients until mixture becomes soft and
manageable.
3. Divide mixture and form six round
patties. Use the flour to help round the
patties to the width of the rolls.
4. Spray a nonstick pan with oil and cook
patties for 4-5 minutes on each side or until
browned and cooked through.
5. Serve on a roll with lettuce, tomato,
cucumber and beetroot slices.

Energy (kJ) 1514 536
Protein (g) 26.4 9.4
Fat (g) 9.9 3.5
Sugar (g) 5.6 2.0
Sodium (mg) 620 220

MOTIVATION
I
E R N
believe that our own personal
OW EN
I XO pursuit of power and (our
OF P
V
DA version of) greatness finds us in a
DS
YOUR OWN PURSUIT

OR W constant battle with our potential.
b y.
r life
Everyones journey toward their
y ou
i ve North Star and their search for power
le s s ons to l is unique, with its own distinctive
A trio of pit stops across the USA unearth characters.
During the pursuit of my North Star, I
found myself in three specific places with
three specific uncaped heroes who helped
FOLLOWING YOUR NORTH STAR ISNT AS equip me with the skills to pursue my
MUCH ABOUT JUST FOLLOWING YOUR PASSION own version of greatness.
AS IT IS ABOUT KNOWING THAT YOU DONT HAVE A These three individuals helped me to
shape my nutrition, my movement and
CHOICE. THE WORLD IS A BETTER PLACE BECAUSE my mindset. So let me take you on a
YOU ALLOWED YOURSELF TO BE PULLED BY THE snippet of my journey across the United
LITTLE VOICE INSIDE. States of America.
FIRST STOP: THE FUEL

NICK SHAW FROM RENAISSANCE PERIODIZATION
Location: Charlotte, North Carolina
I first reached out to Nick to assist me with sport performance, sports nutrition and Within the hour of landing in Charlotte
my own nutrition just under a year ago, even cellular/molecular biology. They have and arriving at our accommodation, I
and his precision, service and knowledge made an impact on literally thousands of was doing some research and writing
was (and still is) the best I have dealt with lives from the stay-at-home mum right in preparation for our training and the
in my 12 years in the industry. through to your high-level CrossFit interview planned for the following day.
Since then, he has featured on my podcast, games athlete. Their athletes range from I then received a text message inviting me
shared my content on his transformations bodybuilders, nationally ranked Olympic to come down and train at what ended up
page and even took time out of his busy weightlifters and other Olympians and being one of the most impressive facilities
schedule while I was in Charlotte for an even several world record-holders in raw I have sweated in to-date.
interview, some sweet BBQ chicken wings powerlifting. Over the next two days, Nick continued
and some bro curls. Nick Shaw and Renaissance Periodization to share his knowledge, expertise and
Nick founded Renaissance Periodization are the leaders of this space and continue straightforward science on nutrition. The
(RP) just a few short years ago, and he and to provide impeccable service to thousands beauty of Renaissance Periodization is in
his team of professionals boast multiple of men and women around the world. its simplicity.
PhDs in the fields of sport physiology,

MOTIVATION
The three things you need to know: term investment pays dividends on the
1. Consistency is everything: Nick back end in knowledge, saving money on
preaches that consistency with a good trying things, and puts you straight into
plan will always trump the inconsistency the realm of like-minded people. The
of the perfect plan. When it comes to your truth is that we have to pay for our health
health, it starts with food. We all know at some point you decide whether it is
how critical training is to progressing and as an investment now or as a cost later on.
obtaining the physique, goals or lifts that
we dream of, and it is our ability to stay 3. Get around people who support you:
true and consistent to a meal plan that The people who you spend time with will
separates those who train hard from those heavily impact on your focus and ability
who reach their goals. Whatever you do, to stay committed to your cause. The
dont just try something commit to beauty I found from working with RP is
it. Commit to it every day for 12 weeks, their relentless professional support and the
thats all. I promise you that you will be support from literally thousands of people
astounded by what you can achieve. around the world. From all the way down
here in Canberra, Australia, I couldnt
2. Invest in your knowledge: For the count on my hands the number of people
amount of time you can search through the who are following RP within my own
Internet, trial-and-error your own theories circle. RP invites you to a world of people
or complain about nothing working, you who want to see you succeed, and you
can simply hire a nutrition coach to coach cannot help but want to see them win, too.
you through the process or purchase some
detailed e-books and templates. The short-
WHERE TO FIND OUT MORE

Website: www.renaissanceperiodization.com
Instagram: rpstrength
Facebook: Renaissance Periodization
As you can see, RP has made an impact on me and my immediate

circle of friends and training buddies over the past 12 months.
If nutrition is something you want to know more about or you
struggle to stay focused with, then I heavily recommend you do
your research on RP and invest in your health.
SECOND STOP: THE BODY

JUJIMUFU
Location: Birmingham, Alabama
It was only mid-2015 when I remember Jujimufu (whose real name is Jon Call) is For those of you who are not familiar
watching a video of a man who appeared easily one of my favourite humans of all with Juji, hes a 108kg acrobat who taught
to be Thor slowly descending into the time. He picked us up and dropped us off himself how to backflip along with many
splits between two chairs while holding a at our accommodation each day, shouted other forms of tricking. During his mid-
barbell above his head. Who would have us lunch and even came to watch a movie twenties, he wanted to get jacked, so he
known that 12 months later, I would with us. In between all that, we drank did. There is far more to that story than
be lifting weights, drinking coffee and coffee, did deadlifts, filmed gags and ate what I can put into one article, but what I
filming ridiculous videos in his sweet a lot of eggs. Very humble for a guy who can share with you on how to pursue your
home in Alabama. boasts more than 700,000 followers on physical power is these three things:
Instagram.

MOTIVATION
1. Keep your long game in mind: Juji blew up the Internet last have a physical bank account and with every withdrawal you must
year when he did the splits on two chairs and gained 30,000 also make a deposit. With every hard training session, you must
followers overnight. In what appeared to be an overnight invest time into your body with good sleep, solid nutrition and
sensation, I can assure you Juji is far from that. Juji landed his smart recovery practices. Juji often gets asked how someone so
backflip at the age of 18 and continued to learn how to trick, big can be so mobile to which he replies being mobile is easy,
flip and bodybuild for at least 12 more years before you ever read because it is something he has invested in from the start.
this article or saw him on your handheld device. He continued to
learn, evolve, adapt and add to his training to become one of if
3. Fuel your body: One of the best things about hanging out
not the only person in the world who has the ability to do what
with Juji was his honesty about food. He constantly wanted to
he does at his weight. Overnight sensations are usually 15-year
make sure we had enough food and that we werent hungry. Being
daily grinders. Keep persistent, keep learning and keep training
as big and active as he is, he constantly has to eat and fuel himself,
every, single day.
and usually it is more than sustains the everyday person. As we
all know, food doesnt just help us grow: it plays a massive role
2. Stay mobile: Training isnt always exercise. The importance of in aiding recovery. Yes, to harness our physical power, we must
staying flexible, stable and mobile is greatly overlooked for most have a large focus on what we put into our mouths it fuels your
people who attend the gym three days or more. Imagine that you ability to perform at your potential.
Jujimufu at his very core is a fun-loving dude who makes hilariously outrageous videos and, without meaning to, puts out some solidly
rad vibes. In my opinion, we need more Jujimufus. Probably not the same as him, but more people open to giving out good vibes,
coffee and solid belly laughs.
MY RECOMMENDATION
TO YOU IS TO GET OUT OF
YOUR OWN GYM AND GET IN
TOUCH WITH THOSE WHO
INSPIRE YOU.

Instagram: Jujimufu
Facebook: Jujimufu

MOTIVATION
THIRD STOP: THE MIND

ELLIOTT HULSE, THE STRENGTH CAMP
Location: St Petersburg, Miami
The time had come. After 18 months of and influence that you can feel his energy potential felt strangely right under the roof
emails and many hours and kilometres of radiate through your computer and it of The Strength Camp.
travel, I had arrived at a home I had never would hit something inside that help Although I had Elliotts attention for two
been to. you to think clearer and understand that hours, he has had mine for the greater part
It feels like a lifetime ago now when I your only hurdle, your only enemy, sleeps of my career. I felt stronger for being there;
remember logging on to my desktop right next to your greatest warrior your I left two hours later feeling mentally
computer and watching videos of Elliott mind. bulletproof. Let me share with you what
Hulse, and each time I would somehow Although I am sure the warmth of the I learnt:
learn more about myself. Miami sun helped, you could still feel the
Through his videos, Elliott has this ability power and vibe of the facility this man
to speak directly to you with such power has built, and the feeling of chasing your
1. Self-awareness is paramount: prepared to weather them than to

Elliott is super-honest about his chuck it all in and quit. Following
journey and life, and anyone who your North Star isnt as much about
has followed it over the years just following your passion as it is
has seen Elliott evolve mentally about knowing that you dont have
and spiritually. Throughout my a choice. The world is a better place
conversation with him, we came because you allowed yourself to be
back again and again to knowing pulled by the little voice inside.
ones self in order to be free of what
others accidentally (or on purpose)
3. Dont be blinded by the light:
impose on us. Once we understand
Too often we get blinded by the
what makes us happy and pursue
things we should be doing. As if it
that continually with faith in
were a light, we avoid it because it
our ability, we become mentally
appears to be too bright whereas
bulletproof to the shots society
the people we often look up to
takes at us. Sometimes you have to
did the opposite. They decided to
get lost to find yourself.
simply follow that light and get
passionately drunk at the very thing
2. Follow your North Star: It that intrigues their DNA. They
feels as though everything that learnt to follow their heart and
strengthens the mind is neither stomach and make their head figure
outside of us nor disconnected. Its out the rest, rather than making
as if once we begin to follow our decisions based on their head and
North Star what really excites us attempting to force their heart and
and is pulling us toward it we gut to adapt. So, deep down, you
truly do have the opportunity to know what your light is. Dont let it
build this unwavering confidence blind you let it teach you. Instagram: Elliotthulse / thestrengthcamp
in our ability to see things through. Facebook: Elliott Hulse
When storms hit, we are more YouTube: Elliott Hulse / Strength Camp
Elliott has influenced and helped literally millions of people since My recommendation to you is to get out of your own gym and
starting his YouTube channel many years ago. Seeing him in get in touch with those who inspire you. Also, if you have been
person and having his undivided attention taught me more in 60 putting off getting in front of a camera, now is the time to hit
minutes than most people have in years. record. MMH
DAVE NIXON
Dave has worked in the fitness industry for more than 12 years and has had the opportunity to train and work with more than
5000 people. He founded Functional Fitness Australia in 2012 out of Canberra and now works intimately with coaches, personal
trainers and business owners through The Human Movement to improve their reach and influence on the fitness industry and
beyond. For more information visit www.thehumanmovement.com.au You can also connect with Dave via his Instagram:
ddnix

UNIQUE FITNESS APPROACH
PART 2
A deeper look at what is

affecting you and how
you can address it.
WORDS GREG DOLMAN
HAVING PERSONAL
BOUNDARIES CROSSED IS
SOMETHING THAT MANY
PEOPLE EXPERIENCE
EVERY DAY.
Some people go for many
years, or decades, with few
or no personal boundaries
in place. From my
experience, not putting
up a personal boundary is
a mild form of self-abuse
that usually has a history
attached to it.

UNIQUE FITNESS APPROACH
Let me explain by using myself as the 3. Am I limiting myself too much? After a while, with the assistance of my
example. Lets say that I have had a naturopath I looked into what was causing
I certainly am; I have no personal the dots, and it was revealed that I had an
pretty average childhood growing up in
boundaries, no self-worth, self-esteem or inflammation of the gut associated with
a household where relationships werent
self-confidence. So theres no way I have my intolerance of wheat and also had a
loving with either my parents or siblings
any idea of my limits. fungus (Candida albicans). This fungus
and I was made to feel that I didnt deserve
anything good to happen to me, because 4. Are my boundaries being broken/ had been with me for some time and
I just wasnt worth it. This continuously penetrated against my wishes? when the fungus starts to get out of control
occurring example of no respect slowly Simple answer yes! in the gut, it leaks into the bloodstream,
starts to affect me, because the ones I love 5. What, or who, is getting under my and the skin is the last place of exposure.
have no respect for me, so why should I skin? So my skin was revealing that I had some
have any self-respect? internal issues that needed addressing.
Could be anyone or anything could
be a certain person, could be a certain
As I mature, I only attract people who scenario or could be anything that I do. I At the same time as the dots appeared, I
disrespect me. I expect to be treated pretty am just not comfortable in my skin at all. was challenged by my physical appearance
poorly by others. I always seem to attract 6. What is itching to get out? due to my peers who were (I thought)
similar types of people who abuse me in in better shape than me. This thought
The belief that I dont deserve this
some form. This is my normal! My normal process was my experience of having a
negative stuff anymore I just cant
also comes with skin blemishes, breakouts lack of self-worth. I thought that my
handle certain people in my life.
due to nervous responses and itchiness self-esteem and confidence were okay,
from rashes. 7. Are my true feelings being held in? but they werent. I addressed the fungus
What are my true feelings? That I deserve by (obviously) cutting out wheat and
to be abused; that I just want to be addressed the negative emotions I was
The above example can lead me to a life
loved; that I am a bad person? So many feeling too.
of mistreating myself with many different
questions from a question.
types of abuse, including drugs, alcohol,
food, sex, and so on. This is a cycle that I was giving myself a very mild case of
The above is purely my example of just one
can go on for quite some time until I wake self-abuse through both eating too much
case of the many experiences I have had
up and realise what Im doing to myself of a food that I didnt need and through
dealing with clients, and people generally,
and allowing others to do to me. negative feelings toward myself. I have
over the years. I am purely addressing one
now learnt to listen to (and watch) what
portion of the skin equation from an
my body tells me.
Self-abuse can be held inside our faade emotional standpoint.
for quite some time until it cant be hidden
any longer. Our skin is the first sign of Our body is an amazing piece of nature,
There are those situations where even
inner turmoil. and if we pay more attention to what it is
though an emotional component is
telling us, we can learn so much from it.
involved, something as simple as drinking
Monitor the skin and any changes that it
This brings me to the questions at the enough water will have a positive effect
may show and learn from it. If there are
end of my last article that a person with on the skins appearance. Other avenues
personal boundary restrictions, look at
skin issues can ask themselves. Well that can bring a positive result to skin
why they are there and how long they have
go through the questions based on the issues may be applying a skin product, a
been there for.
example of me being the victim. medication, relaxation techniques, dietary
changes, exercise or lifestyle changes.
If personal boundaries arent an issue, then
1. Am I feeling invaded? get honest with yourself and ask the same
Absolutely! With no personal boundary The biggest challenge to those of us who
questions I asked (and answered) earlier
in place, I am open to being invaded on have skin issues is to realise once our skin
in this article.
many levels from anyone who wants to. starts to reveal a defect, it is usually the
last place for an issue to be revealed.
2. Have I gone beyond my Like the circus tent covering what is
limitations? going on inside, so the skin on our body
I cant handle where I see my life I had a personal experience many
is covering many goings-on beneath our
heading and want to drown out the years ago where I had issues with my
faade.
noise with the aid of alcohol and/or digestive system that were due to a wheat
drugs. These things make me feel good intolerance and being unable to digest
my emotional challenges at that time. I Dare to look inside and see what you can
for a while, until they wear off. Then I
noticed one summer that I had some white find; learn from it, heal it and grow. MMH
will just restart the cycle again.
dots on various parts of my body that were
the size of a thumbnail.

TRANSFORMATION
FAT
TRAINER
TO FIT
TRAINER
After realising he no longer practiced what
he preached, personal trainer Richard
Collins transformed his body, mind and life.
WORDS KIRSTIN CUTHBERT | IMAGES BRETT EARL
PHOTOGRAPHY
STATS
Name: Richard Collins
Age: 27
Location: Perth, WA
Occupation: Personal Trainer
CONNECT WITH RICHARD

Facebook: The Physique Code
Instagram: richard_physiquecode
S
ince becoming a personal until the late hours, five to six days a From there, weekends turned into lack
trainer in 2013, Richard week, he says. It became normal of sleep, out partying and drinking
Collins found himself putting myself last. and waking up spending the whole day
constantly putting himself He would snack on and eat all the foods doing the same again, eating poorly and
last. Before this, he had kept he told clients not to eat, just to give neglecting myself.
himself very active, but after taking on himself the energy he needed to stay During these two years, his body began
his new role, he no longer gave his body awake. to reflect the lifestyle he was living.
the movement and nutrition it needed. It was just easier and I generally needed While I was aware my physique had
I initially pulled back training as I was a quick energy boost, so sugary foods declined over the years, I didnt realise
helping others as a trainer from 5am were my go-to, he says. the extent until one day, late in 2015,

TRANSFORMATION
somebody had referred me to myself to make others around Also, dont give in to peer
a friend as a trainer, he says. me better. pressure. If being healthier,
The person then posted a R ichard says the most stronger or looking better
comment on a photo I was in rewarding aspect of his training is what is going to give you
saying, Why would I trust a has been the progression he more confidence to be a better
fat trainer? continues to see. person, thats what you need
to do.
From that moment, just a I am huge on measuring what
few days before the New Year, I do in training and adjusting If anybody around you tries
I basically said, 2016 is my when I need to, he says. to stir you up about the foods
year. you eat or how you dont want
I love being able to look back
to drink 10 to 12 beers on the
Initially, R ichard began on previous workouts from
weekend, thats fine; thats their
training again because he months before and think to
choice. Do what you need to
disliked his body, but then myself, Ah, I remember when
for yourself.
he realised that fuelling his that was hard for me.
workouts with negativity wasnt One quote that has stuck
Along with progression, he is
going to get him anywhere. with Richard throughout his
also constantly motivated by
transformation is, Focus on
It wasnt until I trained to the people around him.
change and you will see results;
have some fun with friends, I learnt that surrounding focus on results and you will
rather than because I hated yourself with like-minded never see change.
my body, that I began making people is the best way to
some progress, he says Every small decision I make
achieve goals, he says.
that is positive to me is a win,
I quickly learnt that training I have constant support he says. It all adds up to
from a negative mindset around me from family, my getting me to where I want.
(because I am not good girlfriend, clients and friends.
enough) does not work. You You cant just focus on the
We all want to see each other result. It will become a slow,
need to train to enjoy it.
succeed. This for me was painful process that way, and
Once you are training for you, the key to not falling off the every day you arent at your
it is fun. Set your own goals, wagon. That and being able end goal feels demotivating.
break your own records and be to set small, daily goals and The change is what makes the
proud of yourself every time breaking them down. results happen.
you do!
Breaking down goals is how Chasing down a deadlift of
And set goals he did. Richard Richard transformed his body, three times his body weight
cleaned up his diet and and he believes it is a great is Richards current goal. He
swapped Chinese food and approach to take. also aims to continue living his
takeaway for chicken breast,
Brick by brick is the only way healthiest and best life to be a
vegetables and basmati rice.
to build the wall, he says. great role model.
He began to get more sleep,
Too many times its easy to I feel I have a duty to be a
and over the past two years,
just say, I am too far away from leader to my clients, my family,
he has completely transformed
my goal; Im giving up. everybody around me, he says.
not only his body, but also his
confidence. It sounds clich but it feels How could I expect my clients
amazing beating goals. So to do things if I cant?
I now have more energy,
set more of them for shorter I know when I am physically
crave better foods and wake up
durations and you continue to at my best, I am mentally at
excited for work, he says.
feel accomplished. my strongest too. Thats the
But, most importantly, my
He also believes being true to person my clients, family
self-confidence is much higher.
yourself in the gym will yield and girlfriend deserve to have
I feel far less insecure than I
greater results. around. MMH
have in a long, long time, and it
reflects in family, relationships Dont try to be the biggest,
and client relationships. strongest guy in the gym; just
try to be better than yourself
People close to me have said I
consistently day in and day
am much more enjoyable to be
out, he says.
around. To me, that is the most
important part being better
MONEY
HEY,
BIG SPENDER!
Learn how to manage, master and
save your money once and for all.
WORDS KATHY RAN
ANNUAL INCOME TWENTY POUNDS, ANNUAL Some people live the modern equivalent. Is that you? Are
EXPENDITURE NINETEEN [POUNDS] NINETEEN you dreading the arrival of your credit card statement after
[SHILLINGS] AND SIX [PENCE] RESULT: HAPPINESS. Christmas? Whats the balance of your bank statement looking
ANNUAL INCOME TWENTY POUNDS, ANNUAL like? Could you cope without using your credit card if an
EXPENDITURE TWENTY POUNDS OUGHT AND SIX emergency cropped up?
RESULT: MISERY. Perhaps its time to have a good look at your finances. Now
that the New Year is upon us, why not make 2017 the year you
Some of you may remember this quote if you studied or read control your money, rather than your money controlling you.
Charles Dickens David Copperfield. It neatly describes the Its time to learn some new money habits lets discuss the
difference between living within your means or beyond it. fundamentals.
GOAL-SETTING
People often use this time of year to set many of their resolutions have fallen by your resolutions or goals, they must be
themselves resolutions or goals to improve the wayside and theyre back to their old something that you really want and desire.
various aspects of their lives. Some of the habits. Why is that?
more common ones are to lose weight or
Look at the ones you did manage to
get fit and many involve better money
Heres the thing with resolutions: only achieve last year. They were most likely
management.
one or a few of most peoples resolutions core desires and things you really wanted.
are what American motivational speaker The ones you didnt achieve were ones to
However, many people find that by the Jack Zufelt referred to as core desires. which you probably werent really all that
time they get to February or March, In order to be successful in achieving committed.

MONEY
Dont feel that you failed and beat particular goal. The ones you rate more So it is with any goal or resolution. You
yourself up just because you didnt achieve highly are the ones youll probably achieve. will always have one or two that are more
everything on your list. The ones you important to you and to which youll
didnt achieve were just items that had a really commit. The others are nice to have,
For example, think back to when you
lower priority on your values, so you didnt but you may not achieve them if they dont
were a teenager. Most of us can relate to
spend too much time or energy on them. rate highly on your list.
and remember the excitement of looking
forward to getting our drivers licence. For
If theres a goal that you really want to many, it was a rite of passage and the key Of course, only you know your level
achieve, youll find a way to get it. You to freedom. We didnt need to write down of commitment, and your priorities
wont see setbacks as failure and stop at our goal and commit it to paper. We also may change over the course of a year.
the first hurdle. Youll find ways to work didnt see failing a test as the end of the Something that only rated a four out of
around any roadblocks you encounter and journey. We persisted until we had that 10 may become an eight in time.
come up with different solutions. ticket to independence in our hot little
hand.
Having said all that, money goals and
So, this year, try something a bit different. resolutions really come down to good
First, write your list of resolutions or goals So why didnt we need to write this habits. You may be continually living
youd like to achieve for the year. down and keep repeating it to ourselves beyond your means and have no real
morning, noon and night, as the gurus commitment to changing, but the simple
suggest, or give up if we failed our first things you do can make a difference.
Next, rate each one out of 10 on how test? Because it was something that was Nothing will change until you decide to
important achieving this goal is to you. important to us and we persisted. We make a change and if you dont, youll
Be completely honest and realistic when didnt make a half-hearted attempt in still be in the same position this time next
doing this. You need to do this for yourself order to be successful. year.
rather than someone else, and only you
know how much youd like to achieve a
SET UP THAT SAVINGS PLAN

Youre tired of your miniscule closing balances on your bank Of course, some of you youngsters may not even know what
statements. Youre tired of living from pay to pay. Youre tired a bank book is, having grown up with electronic banking and
of paying fees for overdrawn accounts. Or maybe you have a ATMs. Our monthly statements are the current equivalent.
definite goal in mind, such as a holiday, a new car or putting Anyway, this is the adult version of that school activity.
together a deposit for a property. Or youd like to invest or start
a business. Or you just simply want to have an emergency fund,
When most people start or try to start saving, they usually
just in case. Whatever the reason, this year you want to get your
wait until payday, pay their expenses and save whats left. I
finances in order. Time to establish a savings plan.
suggest you do the opposite and on payday, allocate money to
your savings and pay your expenses with whats left. This is the
Some of you may remember your parents opening up a bank concept of paying yourself first. Youll probably find you dont
account for you in primary school where you took some money even miss the amount you direct to savings.
into class every week to be banked. You may even remember
watching your balance magically going up each month in your
bank book.
So where to start? only account or one that doesnt have too Second, I also recommend that your
First, when you decide to start saving, I many branches or ATMs close by, to resist savings amount should be transferred
recommend a completely separate account temptation. automatically on your payday. Its easy
from your normal working account. Your to set this up as an automatic transfer
working account should be the account from your transaction account to your
I recommend spending a bit of time to do
into which your income gets deposited savings account through Internet banking,
some research and find an account that has
and from where you pay your bills. particularly if you are paid the same
minimal or preferably no fees and might
amount every pay cycle.
even pay you interest. There are a number
This new account can be with the same of accounts that will offer a higher rate of
bank youre with or a completely different interest if you make a certain number of Alternatively, you can speak with your
one. You may like to consider an Internet- deposits and minimise withdrawals. payroll department and see if they are able
to transfer your pay into two accounts.
MONEY
This is a bit more difficult if your pay varies 4. So your savings each pay period regular contributions to your savings plan.
from pay to pay, such as for salespeople on would be $334, $154 or $77 It should become a habit that you dont
a base salary plus commissions. You may (figures rounded up) per pay period. even think about.
want to work out how much to transfer
each payday or you can choose to transfer
Now, those figures are a bit more Saving for big-ticket items, such as a new
a set amount automatically and then top
manageable than the original total, right? car or a house deposit, will take longer
up the amount at set intervals.
and may require larger amounts. Where
this extra money is going to come from
The other option is simply to save a
Now, for what purpose are you saving? will depend on how well you can budget.
percentage of all your income. The
Lets say you want to save for something Budgeting is an entire topic by itself
recommended figure is usually 10 per
specific. What is the dollar figure you have and a subject for another article. In the
cent, but I think you can start with
in mind as your target? And do you have a meantime, be aware of your spending.
whatever percentage you feel comfortable
time frame by which youd like to achieve How much you spend on coffee every
with. Start with 1 per cent of your income
this figure? Dont let the total figure scare morning and those afternoon chocolate
if thats more manageable and work up to
you or you might give up before you even bars has a habit of adding up.
10 per cent. You can always raise (or lower)
start.
your percentage over time.
You may need to master things such
Lets break this down into bite-sized as implementing delayed gratification
Consider all your sources of income as
chunks. How many paydays do you systems, so youre not spending everything
well, not just your wages and salary. Try
have between now and when you need you earn before you have a chance to put
and save a percentage of everything you
your specified figure? When these are any aside, and living within your means.
earn, such as:
known, its easy to divide the amount by
the number of pay periods to come up overtime
Im not advocating you become a miser;
with the figure you need to save each pay bonuses and commissions
you need to reward yourself and spend
period. tax returns on an occasional indulgence. But if you
investment income such as interest keep track of all your expenditure for a
For example, say youd like to take a quick (on your other accounts) and dividends month by doing up a budget to see where
holiday to a tropical island during winter the money is going, youll find ways where
business income
in six months time: you can save money, and you can allocate
inheritances or gifts
1. Work out how much you need to an amount for treats and indulgences as
save. Lets say $2000. lottery or gambling wins, or well as for saving.
2. Work out when youll need the full any other source of income.
amount by so in six months The thing is to make it as easy as possible
before you leave. The key is consistency. Like anything, for you to do. It needs to be something
3. Are you paid monthly, fortnightly saving takes time, and just as you need that requires minimal effort, but where
or weekly? Depending on your pay to make regular trips to the gym or do you can see and track the results.
frequency, you have either six, 13 or workouts over time to achieve your desired
26 pays. level of fitness, so too do you need to make
YOUR MASTER PLAN OR ULTIMATE GOAL

Ultimately, theres no limit to how far you can go with this. Think about what youd like to achieve in the long-term and set
You can set up as many savings accounts as you like, although your goals to work toward attaining them. Its never too early
make sure you carry out your due diligence on the banks and or too late to start saving. Good luck and happy savings! MMH
accounts. You may end up with multiple savings accounts, with
some for fun and consumables and others for investments.
KATHY RAN
Kathy is a Brisbane-based author, economic commentator and financial coach. After being left with considerable debt following
a marriage breakdown, she realised she needed to educate herself better financially and has devoted many years to learning
everything she can about money, finance and economics. She is a firm believer that financial education is a mandatory require-
ment these days and that everyone should take responsibility for their own finances. You can connect with her via Facebook
(Financiallywise), Twitter @financiallywis1 or through her website www.financiallywise.com.au

MINDSET
ARE YOU PAYING

ATTENTION TO ME?
Its a common question
that arises easily from
our fast-paced, high-tech
world. We are constantly
competing for attention
with the huge volume of
information out there.
With 200 billion emails
and 75 million blogs
written daily, 500,000
new books every year and
eight billion web pages
every minute, its no
wonder we have developed
ARE YOU PAYING

short attention spans that
operate in delete mode.
In some cases, we are
not taking notice of
ATTENTION?
the important people,
places and events in our
lives. It is important to
be the observer of our
experiences and make
choices that align with
our purpose, not someone
How to step out of the fast-paced world and focus on what really matters to you. elses.
WORDS GEOFF EDWARDS
GEOFF EDWARDS
Geoff is an internationally accredited life coach with more than 25 years of coaching experience. He can support you on
your journey to success with results that last. You can contact him via geoffedwards@bigpond.com or through his
website www.geoffedwards.net or Facebook www.facebook.com/geoff.edwards2

MINDSET
IS THIS YOU?
Life is filled with many opportunities. Each one of us, however,
needs to decide what the correct path is for us to take. This
comes through consciously observing and reflecting on
situations that may be unproductive. Heres an example.
Sams alarm jolted him out of bed and he looked over at the clock,
which read 5am. Before his first yawn, he reached for his iPhone
and saw 20 emails. His eyes were still trying to focus as he did his
best to discern the text in the messages a few comments from
yesterdays Facebook post, todays best online deal, Amazons MP3
albums of the week and so on
After he scanned his emails, he saw notifications from Twitter

and Facebook. He checked those and began to scroll through the
information streams to see what he had missed in the six hours he
had been asleep.
He rolled out of bed and plopped into his computer chair. His
browser was already open. It seemed to be waiting there patiently
for him to return. He refreshed the page and began to look through
500 unread updates. He wasnt even properly awake yet, let alone
having a chance to brush his teeth!
The consequences of continuing this approach are a reduction

in quality of life and also placing ourselves under constant high
alert and the stress that goes with it.
BE AN OBSERVER whatever thoughts, feelings,

Give yourself some time evaluations, memories and
and space to get away sensations come up, without
from the expectations, the trying to influence them.
conversations, the noise, the When you start looking from
media and the pressure. Take your thoughts or looking in
a long, thoughtful road trip. your thoughts, bring your
Whatever you do, move away attention back to watching
from anything that distracts your thoughts. Let your
you from contemplating your thoughts come and go as they
PERCEPTION AND POWER
life and where you want it to please. Accept all parts of your
go. Remember, you cant drive experience. There can be situations where people live their lives based
your life forward if you are on the expectations of others, and they can work hard to
By distancing yourself from
always gazing through your maintain that perception. However, you need to consider
your thoughts, your mind
rear-view mirror! what is right for you. Consider your perception and how you
will experience peace, your
see yourself versus how others see you.
Turn off your mobile phone ego loses its power over you
and computer and consider the and you become free from In addition, by knowing your internal communications,
following: what makes you feel futile and restless thinking rules, references, beliefs, perceptions and associations, you
great about yourself, what are and worries. Awareness goes can create a change model to use in an instant for yourself
your goals and who inspires beyond thinking. At such that will align with your power.
you most? times, the spirit within you, By knowing yourself, you can work with others to create
Also, start to notice your the real you, is not hindered by outcomes that are beneficial overall. You will also know when
thoughts, feelings a nd your mind, your thoughts and to switch off, adjust your perception, honour yourself and
emotions. At least once a day, your desires. New perspectives change non-resourceful states. You will give yourself back
for at least five to 10 minutes, will arise in line with your true space and time for the things that are right for your life. MMH
practice awareness. Watch self.
MMH BEAUTY
BLONDE
BOMBSHELL
Photo: FAB PHOTOS

NAME: ELYSE BRYANT | AGE: 23 | HEIGHT: 155cm |
HOMETOWN: SYDNEY
I LOVE TRAINING
LEGS; THIS IS
SOMETHING I HAVE
REALLY BEEN
FOCUSING ON
LATELY. NOTHING IS
SEXIER THAN A GIRL
WITH A BOOTY.

MMH BEAUTY
How do you stay in shape?

I am currently prepping for my
first fitness competition, so that
is always good motivation and I
have an amazing PT. I also take
pole dancing classes twice a week.
Whats your favourite food?

Doughnuts of course!
What is your favourite body part

to train and why?
I love training legs; this is
something I have really been
focusing on lately. Nothing is
sexier than a girl with a booty.
What do you do for fun?

I love working out, so if I have
spare time, Im always at the gym
or at the beach.
Describe your perfect night out.
My perfect night out would be
dinner and cocktails somewhere
classy with an amazing view.
What body part do you love most

on a man and why?
Arms! There is nothing better
than snuggling into some big,
nice, toned arms.
What characteristics do you most

look for in a partner?
He has to be able to make me
laugh and be someone I can have
fun with. A muscly body, blond
hair and nice eyes are always a
plus!
If you could be anywhere in the

world doing anything what and
where would you be?
I would love to be travelling the
world competing as a Fitness Diva.
Those girls are so inspiring; its
like Victorias Secret models with
muscle what more could you
want! MMH
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Men's Muscle & Health - February 2017