Health and fitness talk with Elise Carver We chat to Elise Carver, owner and sole trainer of Surf Style Training for Little Bantam Health and Fitness to get an insight into her journey so far, her training and nutrition.On the road so farI studied to be a master trainer through the Australian Institute of Fitness about nine years ago and worked part time at a gym in South Yarra with some fantastic mentors who showed me the value of quality training. Shortly after, I began to fall in love with surfing. When I decided to make the shift to Torquay, I was already on my way to changing my body shape to suit surfing and so the Surf Style Training method was born and developed organically. I soon realised the mainstream way of training wasn’t for me and I have now run a successful business out of my own studio for three years.On body typeYour natural body shape is what you make it.
In the world of iron, there are no achievements that comes without great sacrifice and exertion. It takes the deepest kind of commitment, self-knowledge, and hard work to wholeheartedly pursue peak fitness, supreme athletic performance, and to transform the human physique into an arresting sculpture hewn in adamantine muscle. Pursuing your iron goals can be the most gratifying experience you have, but it can also be a lonely business.
“You’re born alone, you often train alone, you go onstage to compete alone, and you die alone,” says Twinlab Fuel Team Militia member Ronnie Milo, an accomplished bodybuilding competitor.
But Milo and his thousands of peers in the Militia around the globe also believe to their rock-hard cores that “alone time” is no excuse to become isolated. They know they can achieve more together, as long as they are united by the right ideals. Strong principles, they know, transcend any specific goals or geography and can make anyone, anywhere better and more capable to move any weight.
These are the five principles making up the Fuel Team Militia Manifesto. They’re not for the flighty or smug. They’re for strong men and women who want to be as strong as they look, and live as strong as they lift.
Meet the Militia
Sales rep, Twinlab
“I want to be proportionate, work on my weak spots, and make sure I give 100 percent in the gym.”
Powerlifter, coming back from pec injury
“My goal is to compete in powerlifting again.”
1 Together, Stronger
The Militia is dedicated to bringing together competitive athletes, powerlifters, meatheads, newbies, and physique junkies of all ages from all backgrounds and walks of life. No matter where or how you train, they believe that you can benefit from being in a supportive, inclusive community dedicated to training at the highest level.
“The Fuel Team Militia is for everyone who is dedicated to getting stronger, being better at what they do, or is interested in the fit lifestyle,” says powerlifter and Militia Field General Jason Wheat. “We get together as a group to do gym invasions; we inspire each other, cheer for each other, and motivate each other toward our goals.”
“We get together as a group to do gym invasions; we inspire each other, cheer for each other, and motivate each other toward our goals.”
When Militia members hold a gym invasion, it’s about strong lifters joining together to push each other to their limits. That could mean helping a teenager new to training hit his or her first 135-pound squat, or cheering on beasts like Milo and Wheat as they squat so many plates that you need a calculator to do the math.
The only thing that matters: Each guy gives his everything to push himself and his brothers, every rep, every set, every time they step into the gym.
2 No Ego
Every lifter was once a beginner. To get better, faster in your training it helps to draw on the wisdom, knowledge, and experience of guys who have been banging iron for years. But when you don’t even know what you don’t know about training, it can be intimidating as hell to work up the nerve to ask someone bigger and stronger than you to take time out of their training routine to help you out. The Militia firmly believes in breaking down these walls.
“There’s a stereotype that guys who like to train are just big, dumb, and egotistical,” says Militia member Chris Thompson. “We want to change the way the world looks at guys like us and create a paradigm shift so that the biggest, baddest guys in the gym will also be the coolest, most helpful, and encouraging guys in the gym.”
To get better and faster in your training it helps to draw on the wisdom, knowledge, and experience of guys who have been banging iron for years.
To do that, Militia members like Thompson, Milo, and Wheat go out of the way to be a resource for other people in the gym, whatever experience level, size, or shape they might be.
“It’s a ‘pay it forward’ kind of deal,” says Milo. “I had older, more experienced guys help me out when I was younger, and in the Militia we feel it’s really important that we be there for other guys, too. I make a point of saying hello to everybody at the gym and making people feel comfortable asking questions.”
3 Sacrifice Is Mandatory
“If it was easy to be huge or have six-pack abs, then everyone would be huge with six-pack abs.”
While the Militia welcomes people training toward any goal from anywhere on the spectrum of strength and fitness, sacrifice is mandatory. Without it, Militia members know, nothing great can be achieved at any level of training.
“If it was easy to be huge or have six-pack abs, then everyone would be huge with six-pack abs,” says Wheat. “I don’t always want to get up at 6 in the morning to do fasted cardio, but sometimes that’s what you have to do to get the results that you want.”
Wheat works on a search and rescue squad based out of a firehouse, and like everyone else, temptations abound at work for him in the form of sweets and treats. “When you have Girl Scout cookies in front of you, you have to think about not letting your Militia brothers down and eat chicken and broccoli instead,” he says.
All those cliches you’ve heard about how results taste better than any treat are popular for a reason: They’re true. Refuse to sacrifice and you sacrifice your chance to be great.
4 Commit to Consistency
Sacrifice goes hand-in-hand with another Militia guiding principle: consistency. “The key to success is consistency,” says Thompson. “Practice doesn’t make perfect, it makes consistent. Perfect practice makes perfect. Being a Militia member means you strive to get closer to perfect practice through consistency, and you help your Militia brothers to be consistent, too. You see a kid squatting with poor form and help him do it right and help him get on the right path.”
Being in the Militia means being a teacher and a leader for your fellow members, but just as importantly, for anyone else you encounter in the weight room or in your life. Put another way, it means living how you lift, embodying consistency and dedication to greatness in how you carry yourself, how you interact with others at the gym, the training you do, and in your diet, too, no matter how tough it might be.
Being in the Militia means being a teacher and a leader for your fellow members, but just as importantly, for anyone else you encounter in the weight room or in your life.
Thompson’s job as a Twinlab executive means he frequently travels for meeting and business. But even on the road, he sticks to the same macros at every meal—45 grams of clean protein, 40 grams of carbs from fruits or vegetables, and 17 grams of healthy fats. When he’s hungry or has to do fasted cardio, he’ll reach for a packet of Pro Series MVP Fuel to stay sharp.
It’s a routine Milo knows well, too. “People think I just train and sleep all day,” he says, “but I have a job in sales, and I’m in planes, cars, or face-to-face with accounts. We do what we need to do.” For him, that often includes packing a day’s worth of meals in his car and eating in parking lots between appointments. It means booking hotels near grocery stores on the road so he has access to healthy, clean food.
“There have been times when I’ve made cream of rice using a hotel room coffee maker,” he admits. It’s a total commitment to consistency, but once you make it and accept it, it stops being a challenge and becomes a simple expression of your lifestyle.
5 Compete and Encourage
Milo and Wheat recently made a two-hour road trip from their home base in Orlando to Jacksonville for a gym invasion with other Militia members. “We had 18 guys there training together,” says Wheat. “We were mixing it up, pushing each other. One of the guys there was 140 pounds when he started training with the Militia—now he’s 160 pounds.”
At the end of the workout, Milo and Wheat and other members took turns deadlifting, and when 405 was loaded on the bar, their 160-pound friend stepped up and said he wanted a shot at it. “He’d never pulled 405 before,” says Milo. “But we told him to visualize lifting it, to picture himself doing it.”
He stepped to the bar, pulled—and locked it out. “We were giving him so much encouragement, the whole gym came over and started cheering for him,” says Wheat. “And then he picked it up again and pulled one more rep.”
Competition doesn’t have to happen on a stage, and it doesn’t need a medal to legitimize it. This slender lifter was competing with the iron, with the athletes around him, and most importantly, with every former version of himself who had ever set foot in that weight room. The competition never stops, because there are always bigger mountains of iron to move.
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Imagine training as part of a real squad, just think about those body and mind benefits. We sat down with Team Ford EcoBoost riders Sophie Fennell, Julie Erskine, Nikki Juniper and Charlotte Broughton to find out about their goals and gains.
How does training as part of the team help your training? Sophie: ‘I think you benefit a lot from training with others especially on the road because it allows you to understand how other riders ride. It develops your own skills as you pick up techniques from the other riders; it both pushes and motivates you; and it allows less experienced riders to gain experience from those with more.’
What’s the best piece of advice you can give to women who are inspired to get into cycling now? Julie: ‘Invest in a decent pair of cycling shorts. Lots of women are put off when it gets sore and uncomfortable sitting in the saddle, so a good pair of cycling shorts is key! Don’t worry about how far or how fast you go, just go for it and have fun!’
What do you enjoy the most about training/racing? Nikki: ‘I love the feeling when I’m finished that I’ve pushed myself as hard as I can. I just love riding my bike and in a sick kind of way I love the pain it inflicts on my body because then I know that I’ve given everything I possibly can.’
When it comes to race nutrition, what really counts for you? Julie: ‘Team Ford EcoBoost are really lucky to have HIGH5 as our nutrition sponsor this season. I love its EnergySource 4:1 drink especially for back-to-back races or hard blocks of training. It has whey protein and carbohydrate in it so as well as providing you with energy to keep going, it also helps to start your recovery process.’
What’s the best advice you’ve ever received when it comes to training? Charlotte: ‘If your body starts giving you red flags, address them. Now I’m older and understand my body better it keeps me healthy and my training consistent.’
What drives you to train, other than winning? Nikki: ‘I’m not just training for myself now, I’m training for the team and the fear of failure that if I don’t train then I won’t back up all the hard work the girls do for me.’
Essential kit picks ► Giant Envie Advanced Pro bike, £3,299, echeloncycles.co.uk
► Kask Bambino TT Helmet, £299, echeloncycles.co.uk
► Kalas LADY A-5 Titan X6 cycling Shorts, £65, kalas.co.uk
► HIGH5 EnergySource 4:1, from £16.99, highfive.co.uk
For more information on cars in the Ford EcoBoost range, visit ford.co.uk/ecoboost
Jumping on a shiny new steed and pedalling off into the sunset is a glorious feeling – you just can’t beat it! But if you haven’t saddled up for a few years, you may be wondering where to start or why to bother. Don’t worry! We caught up with Gareth Turner from Cyclebeat (cyclebeat.co.uk) to chat about the benefits of life on two wheels and how you can get back in the race.
Jumping on your bike is a fantastic way to blitz calories and trim down. ‘Cycling is a great way to lose weight and a brilliant way to burn calories – you can burn around 500 calories an hour cycling and sometimes much more,’ says Gareth. ‘Cycling can also have the added benefit of increasing your metabolism – even after the ride is over.
And it’s a great option for working out on your commute. Think about it – you can get your workouts in on the way to and from work and cancel that gym membership altogether if you want! ‘And, because it is a non-weight bearing exercise, it’s a lot easier on the joints than something like running, so you can do it more often,’ says Gareth. Sounds good to us!
It’s also a great toner, working your lower body hard, which – thanks to this focus on the bigger muscles in your body (bum and legs!) also burns fat. ‘Cycling helps to tone your muscles and works your calves, thighs and bottom, while also giving your shoulders and arms a workout, too,’ says Gareth.
Cycling is not only bags of fun, and a great way to stay in shape, it’s good for your heart, too. ‘Cycling improves cardiovascular fitness,’ explains Gareth. ‘And the British Heart Foundation says that cycling regularly can help to reduce the risk of coronary heart disease, stroke and type 2 diabetes by up to 50 per cent.’
And getting on your bike could have benefits for the mind, too. ‘It’s not just the body that sees the benefits, as cycling is believed to reduce stress, anxiety and provide a sense of wellbeing,’ says Gareth. A cycle home after a long day is a great way to shake off your worries.
Wheely wheely fun
Whizzing around on a bike gives you a great sense of freedom and there are so many types of cycling, and types of bikes, you can try. ‘Cycling can be very varied and fun – try mountain bike trails, exhilarating downhills, BMX and road biking with amazing views,’ says Gareth. Plus it’s one of the few workouts in which you can have a good gas with your mates, too! Have you every tried catching up over a quick swim or disco rave class?! ‘Cycling can be very social by riding in a group and also with the family – everyone can get involved,’ adds Gareth.
Back to it!
Check out Gareth’s top tips for beginners or those getting back into cycling:
The first thing that you will need is a bike; it’s best to visit a good bike shop where they can give advice and find you a bike that fits properly.
Start by riding comfortably for up to 45 minutes three times a week, then look to slowly build on the number of sessions, duration and speed of sessions gradually.
There are cycling proficiency courses that can build skills and get you ready for the road if you’re nervous.
Practise riding in a traffic-free area, such as a local park, to build confidence.
Why not get used to pedalling, standing and clipping in and out of pedals at a studio such as Cyclebeat (cyclebeat.co.uk) before heading out.