But wait there’s more… I am also really worried because I am a great admirer with Cadel. You see, in the nineties I dabbled in various kinds of mountain bike races, never did that well, but had loads of fun and met some similarly crazy cyclists. One such event took pace at Thredbo in NSW and one of the young guns was Cadel Evans. So I had met the guy years ago. Since then, I have quietly watched Evan’s make a successful go of both major codes of cycling ( mountain biking and road biking). Perhaps I have thought occasionally why did I not follow my dream like this guy did?

In a nut shell I was really worried. Had he turned into some stuck up famous sport star who would rip me apart and I would spend weeks or months recovering with a bruised ego and no right of reply?

So what happened?

I’ll tell what happened…Cadel is a complete gentleman!!! Forget anything you have seen on TV about press and all that garbage… Cadel is the most ‘real’ and lovely guy you could hope to meet. This was the most fun interview ever and what I would do to hangout more with this legend!!! Anyway enough gushing, lets get down to business…

Some history

With a relatively small frame and determined approach Cadel dominated most cross country mountain bike events in Australia throughout the 90’s. He landed some good sponsors event though the sports was not very large at all. Cadel rode at the Olympics on the mountain bike category in 2000 finishing seventh in a tough field and proving that he had a motor hidden inside that could run efficiently and effortlessly, well after most of his competitors had given up.

Even before this success however Evans was dabbling seriously into the road biking scene. Such a change would allow him to enter the extremely competitive world with much higher stakes and a chance at real glory. As we all know the move was a good one. A decade later Cadel Evans is one of the world’s most successful cyclists and certainly one worthy of the respect a sport superstar deserves.

WHO IS CADEL EVANS?

Firstly the facts. Cadel’s body weight is 67kgs, 174cm tall, he is 32 years old, married to a lovely Swiss girl named Chiara. Now living Lugnorre Switzerland, but really an aussie from Barwon Heads, Victoria. Cadel has a season that lasts from February to October each year and he will race for at least 80 days in that period. He will cycle between 30,000 and 40,000 kms each year, 10,000 of these are in competition. An average training day sees him cover 130km on a bike that weighs 6.8kg. The Tour De France is staged over 22 days and covers 3700 kms. Cadel and most who compete in this awesome race, spend over 10 years in preparation. The racing scene in Europe is huge and generates massive crowds, dollars and spectacular footage.

This is not a career to take lightly. Preparation for the tours in Europe is expensive, time consuming and dominates ones life. To get near the top you have to have a fitness level that few can understand, you need mental and physical preparation that requires a winning team behind you, and finally you need superior cycling skills. In a race like the Tour De France, the cyclists often are exposed to dangers that can easily destroy all their preparation in a spilt second.

He will cycle between 30,000 and 40,000 kms each year, 10,000 of these are in competition. An average training day sees him cover 130km on a bike that weighs 6.8kg.

After chatting with Cadel I realized I was chatting with a very friendly, humble individual. Cadel was, funny and relaxed, interesting and into living life. So many athletes are so dedicated to their sport that they will not talk about anything outside that comfort zone. And that is OK, it is what we expect, Cadel is more than an athlete…he is a person with a really big heart for life, loads of interests and passions…he also just so happens to be the best cyclist Australia has ever produced. In fact I would go so far as to say his success played a distant second to who he is as a person. If you met Cadel without knowing anything about him I bet, after half an hour of chatting you would have covered life, music, the Deli lama, travel and his home country. The next day you would pick up a paper and do a double take as you realized you have been speaking to a cycling god!

He demonstrated this to me when, in the interview I worked up the guts to ask him how he managed to get back on his bike after the let-down of the past 2 tours, where he came second both times.( I was nervous about asking the obvious!!) I mean, how do you go through all the preparation again and the stress, the press, the not knowing how you will do? Cadel’s answer was simple and direct. He said there were more important things and other stresses in his life rather than the Tour de France! I was shocked because, the guy we see on TV is a machine, with one purpose in life and that was to win the Tour De France. This is one athlete who is a person first, World Champion second!

Back to the training, Cadel has been through every possible coaching technique and has access to every conceivable performance enhancement coaching resource that we have ever heard of. At the end of the day Cadel believes his best training is in the saddle. He spends 5 hours a day 7 days a week on the bike, he also does 2-3 core workouts a week and is heavily into Pilates and yoga. He gets dietary advice, regular massage sessions each week, and, utilises his heart rate whilst training. Above all this however Cadel declares that most preparation has been done in the past 10-15 years of cycling. The groundwork of hours or training builds and builds into a platform that gets a cyclist to a level where they could contemplate a 22 day stage race.

Regarding nutrition, he has just designed his own training bar which is available in Australia, called the “Cadel Mountain Mix” by Winners bars. We got a box sent to us and they disappeared at record speed! Try your local Woolies or Safeway for these bars, well worth a look if you are into endurance events.

WHAT YOU NEED TO KNOW TO WATCH THE TOUR DE FRANCE (and understand what’s going on!)

1. The Tour de France covers approximately 3,700 kms in 20 individual stages, with a different course every year. At the very end which always includes a lap on the Champs-Elyse’es, the rider with the lowest combined time takes home the trophy– and the ‘maillot jaune’ (yellow jersey).
2. To wear the yellow jersey during the race, you must finish any single stage in the shortest time. The red-and-while polkadot jersey goes to the King of the Mountains–the overall best climber. The most consistent finisher of all the stages (often a strong sprinter) wins the green jersey for most points, while the white jersey is awarded to the top finisher under the age of 25.
3. Each tour includes brutal mountain passes in the Pyrenees and the alps which require massive stamina. The flatter stages favour different cyclists with amazing sustainable speed skills. A brilliant rider combines his/her strengths to keep at the front in all stages of the race.
4. Individual Time Trials are included where riders start at set intervals and cannot give or receive a draft. Team Time Trials allow the team to help each other to get their favourite rider the best possible time.

What you need to know about Cadel to feel like you really know him!

1. His favourite movie’s are Pulp Fiction and Dances With Wolves
2. He has at least 3 more Tour De Frances in him.
3. Favourite musician Paul Kelly
4. Biggest stress in life is to crash his bike and injure himself
5. The celebration drink, if he can get it in Europe is a Coopers.
6. Favourite food is European bread
7. Sporting Hero Peter Brock.
8. Goal for 2009 tour de France is to place one place better than last year!

In conclusion…

we did not learn any quickfixes that would help us suddenly become world class cyclists, but we did meet a genuine Aussie athlete who has taken on the world’s best in true Aussie style and become a legend in the process. Cadel Evans is a man on a mission, part of that mission is to win the Tour De France, the other part is to enjoy a balanced life with friends and family close by.

Check out www.cadelevans.com.au for more information and race results.

This pipeline consists of such varied courses as:

• US Army Airborne School
• US Army Combat Divers School
• US Navy Underwater Egress Training
• US Air Force Basic Survival School
• US Army Free-fall Parachutist School
• US Air Force Special Operations Combat Medic Course
• Pararescue Recovery Specialist Course

When factoring in additional costs such as specialised equipment and flight time for jumps, the bill for each fully trained Pararescue Man (or PJ) is in excess of $250,000.

Understandably the US Air Force (USAF) is continually looking for ways to increase efficiency in selection and training. Like all special operations units, the USAF utilise an extensive battery of tests to assess a candidate’s physical and mental suitability for this highly specialised role. The USAF have recently gone one step further, by integrating Emotional Intelligence (EI) based screening and training into their selection process.

EI screening is not entirely new to the Air Force though. All the way back in 1995 USAF was suffering from high attrition levels amongst their recruits. They commissioned an EI study to identify the differences between successful and unsuccessful recruits. Based on the study’s findings they developed a pre-employment screening program that produced a 92% reduction in first year turnover amongst recruits, which resulted in a saving of $2.7 million in training cost in its first year.

Based on this success, the USAF decided to implement similar systems for two of their most expensive training streams; the Explosive Ordnance (EOD) unit and the PJs. By 2009 they had added an EI component to their overall candidate assessment program.

The EI assessment utilised by the USAF measures how a candidate rates himself across 15 social and emotional factors. Five of those factors were directly linked to the successful completion of the PJ training program: happiness, optimism, self-regard, flexibility, and reality testing. Interestingly, the study showed that candidates who achieved higher scores in this specific area were two to three times more likely to successfully complete the training to become a fully qualified and operating PJ.

Based on results to date, the USAF predicts that they could potentially achieve an increase in training efficiency of close to 75%. Similar preliminary studies involving EOD candidates have identified a different desired profile that could potentially yield savings well into the millions of dollars.

Before the integration of EI based assessments, organisations have historically employed and trained individuals based on test scores reflecting cognitive intelligence. Often traditionally quantified through the use of an IQ test, cognitive intelligence indicates an individual’s capacity to learn, recall, comprehend and solve problems.

Thankfully our understanding of intelligence has evolved considerably over the last decade to recognise certain aspects of intelligence that go beyond those basic cognitive components.

As apposed to Cognitive Intelligence, Emotional Intelligence is best defined as an individual’s ability to identify and manage emotional information, both in themselves as well as in others, and to then focus appropriate energy on required behaviours. These specific emotional competencies and skills have been found to complement a person’s technical and cognitive skills.

It is easy to see how abilities such as emotional self-awareness, stress tolerance, and impulse control could positively affect a high-stress, and admittedly high-risk job like that of a PJ. The disparity of the job involves such varied operational objectives as the deep-water rescue of a downed pilot, to the extraction of a fallen Navy Seal from behind enemy lines.

Since the implementation of EI assessment protocols, almost any organisation, whether military or civilian, now has the ability to generate a scientifically validated profile, identifying the personal qualities that are or should be possessed by leaders within a particular industry, company or department.

Researchers from the much-lauded Centre for Creative Leadership have long supported the notion that effective leadership is directly related to specific aspects of EI. In 2001 the centre conducted a study examining the correlation between EI assessment score and another testing protocol known as Benchmark. Benchmark is based on 24 years of studying the common attributes of successful leaders.

“IT IS EASY TO SEE HOW ABILITIES SUCH AS EMOTIONAL SELF-AWARENESS, STRESS TOLERANCE, AND IMPULSE CONTROL COULD POSITIVELY AFFECT A HIGHSTRESS, AND ADMITTEDLY HIGHRISK JOB LIKE THAT OF A PJ.”

In the study, the centre evaluated over 230 successful leaders and discovered that ten of the sixteen Benchmark indicators were directly related to EI subscales. By linking these subscales with the Benchmark factors, the researchers identifi ed those specific qualities that had the greatest effect on leadership performance.

In addition to these correlational studies, the researchers also divided the participating leaders into groups based on high or low performance on their Benchmark scores. They then compared the EQ scores of each group: They concluded that eight EI indicators including empathy, self-awareness, and stress tolerance, could be used to predict high leadership performance with around 80 per cent accuracy. These kinds of measurable results have allowed similar organisations to more easily determine areas for development within their teams and identify potential leaders.

Inspired by the USAF’s successful implementation of EI testing, major civilian corporations such as American Express are utilising similar programs to identify potential ‘Star Performers’ amongst their senior sales associates.

In the case of AMEX, two separate metrics were utilised: goal attainment in relation to sales (the profitability of each associates work) and customer satisfaction, based on customers’ feedback relating to 13 specific behaviour traits. AMEX soon realised that few of their senior associates rated highly in both sales skills and customer service. In most cases they tended to noticeably excel in one performance criteria more than the other.

Those few associates who did scored high in both performance categories scored significantly higher on the EI assessment, as opposed to those who only scored well in one area of performance, or scored low in both.

I have recently learned from my friends in the British Army’s uber-elite Special Reconnaissance Regiment (SRR) that they are considering the use of similar systems to help identify those few individuals with the attributes required to successfully complete training and deployment within their specialised field of clandestine operations.

People from all walks of life are embracing boot camp style fitness, due mainly to the motivation the boot camps provide. The motivation keeps individuals focused on achieving the health and fitness goals they desire.

Let’s look at the five main reasons why boot camps provide such great motivation:

1 The Desire to Belong

The desire to belong is inherent in all individuals regardless of culture or gender. In Maslow’s Hierarchy of Needs, aft er food, water and safety, the next human need is to belong – to feel an affiliation with others.

A fitness boot camp meets this need. People enjoy the feeling of belonging to a group, especially when that group of like-minded people help them meet their goals.

Tamati Rangi, Program Director for Health Guru Boot Camp explains, “People enjoy social group togetherness. I believe humans have a pack mentality. After food, water and shelter, the next thing for a human is to be socially accepted.”

It’s this desire to belong that motivates people to attend each boot camp session, because they don’t want to let their trainer or the other members of the boot camp down.

2 Friendship Factor

A busy work life and modern technology is tending to isolate us and limit our ability to make connections with each other. Boot Camps provide the opportunity to develop friendship with people who share the same desire to be fit and healthy. These friendships can become a powerful motivator for people to continue with exercise.

“I’ve got really friendly with the girls at boot camp, it’s quite motivating to know that they will be there every time” says Clasen. Women especially find that friendship is a powerful motivating factor to exercise. Knowing that their friends will be there, and they can exercise together makes exercise more enjoyable and more motivating. It is a regular opportunity to connect.

”I love the companionship of the other women. It is really good to exercise with women who are like-minded, have the same goals and aims. We have fun and a giggle,” says Jayne Dawes, who has been attending a women’s only boot camp for three years and has lost over 15 kilos.

3 The Competitive Factor

We are competitive by nature and boot camps use this – as a way for the ‘campers’ to achieve more than they thought they could. You push yourself harder when other people are around you inspiring you – they’re people similar to you, working in a group dynamic.

Stuart Walter, Australia’s #1 Sports Hypnotherapist has said that it’s important to be surrounded by other people who have confidence, “The group dynamic in a boot camp creates confi dence, and it also creates the situation where you don’t have the ability to make excuses because there is someone always pushing you. To what level people would normally go, without being pushed, might be something like 70 per cent but that extra impact of having someone there pushing you gives you motivation to take ownership, so you start getting towards your 100 per cent potential.”

Maggie Nutter (who has been a member of a boot camp for over a year) feels she achieves more when she is partnered up with someone who is fitter than her. “It is really motivating to partner with someone who is fitter and stronger than you. I find it motivates me and encourages me – I feel like I have to measure up to them. I feel I have to push myself because the person I am running with is better and I want to keep up with them. “

In the boot camps that I run, some ‘campers’ don’t think they can do an exercise (like a box jump) until they see others doing them. Once they give it a try, they can really surprise themselves with what they can achieve.

With his years of experience in teaching boot camps, Rangi has noticed that boot camp “allows you to benchmark your fitness against others as well as yourself. What I have noticed in the camps is some people don’t really know what their goals are. When they come to camp and see those individuals who are successful, then all of a sudden they create their own goals against others. We are naturally competitive. Being able to register your goals by watching those around you getting fitter and stronger, enhances motivation in the group environment.”

“The motivation keeps individuals focused on achieving the health and fitness goals they desire.”

“People from all walks of life are embracing boot camp style fitness, due mainly to the motivation the boot camps provide.”

4 The Encouragement Factor

Whilst some boot camps favour a military style approach, the more recent style of fitness boot camps favours motivation through praise and encouragement.

By being positive and encouraging, you motivate people to achieve. This encouragement helps to reinforce positive behaviour and in turn motivates the person to repeat this positive behaviour.

Paul McMah, who has taught boot camps in Canada as well as Australia, has found that one of the best ways to motivate is through positive encouragement, “Everyone likes to hear good things about themselves. It is important to let people know how good of a job they are doing.

“ We all like to hear good things about ourselves. Most adults go through the day only hearing the negative things that they are not achieving. To come to a fitness boot camp, to do something positive for their health and then to be praised for it, really enhances the likelihood of that motivation continuing

5 The Fun Factor

I know what you are thinking, boot camps fun? Aren’t boot camps where you pay to get tortured? Not true!!!!! Yes, you do work hard at boot camp but they are a lot of fun too. “People join boot camps because they enjoy the fun aspect of it – the games and the challenges. People repeat things that they fi nd enjoyable. They release endorphins and at the end of a session people feel good and want to repeat it” says Rangi.

If you exercise and you don’t enjoy doing it, it will not last long term and the motivation to exercise will decline. What boot camps do really well is to take advantage of and use the team motivation aspect, playing games and challenges. Instead of focusing on the exercise, people focus on the challenge and by working together as a team, it brings out the best in each of them. And a lot of laughs too!

BACK SQUAT

– Max Reps x 30 secs
30 secs recovery
REPEAT (3 ROUNDS IN TOTAL)

SPIN

– Max reps x 60 secs (switch direction at 30 secs mark)
30 secs recovery

BAG PUSH-UP

– Max Reps x 30 secs
30 secs recovery

FRONT RAISE

– Max Reps x 30 secs
30 secs recovery

POWER SNATCH

– Max reps x 60 secs
30 secs recovery

REPEAT (3 ROUNDS IN TOTAL)

Shoulder Push-up x 2 sets of 8 – 12

200m Sprint
30sec recovery and strap adjustment
REPEAT FULL CIRCUIT

Pistol Squat x 2 sets of 8 – 12 each leg

200m Sprint
30sec recovery and strap adjustment

Wide Row x 2 sets of 8 – 12

200m Sprint
30sec recovery and strap adjustment

Chest Press x 2 sets of 8 – 12

200m Sprint
30sec recovery and strap adjustment

Sprinters Start with Hop x 2 sets of 8 – 12

200m Sprint
30sec recovery and strap adjustment

Y Deltoid Fly x 2 sets of 8 – 12

200m Sprint
30sec recovery and strap adjustment

Atomic Push-up x 2 sets of 8 – 12

200m Sprint
30sec recovery and strap adjustment

REPEAT FULL CIRCUIT

1. the condition of being physically fit and healthy
2. (fitness for/to do) the quality of being suitable to fulfil a particular role or task

The definition makes no mention of a specific type of activity or exercise needed to achieve fitness. What one person wants isn’t always what another does, nor does it suit everyone’s needs or body. It took me much personal experimentation and a couple of years of teaching to come to this realisation. Th en my eyes began to open wider.

Likewise, wisdom is a funny thing. Sometimes it creeps up on you, other times you instantly recognise it in another’s thought, word or action, or you suddenly discover something that you think is a secret, only to find it really isn’t. The Tibetan Rites are such a secret.

THE STORY

For hundreds of years the Himalayas have held secrets and a mysterious allure for Westerners. Maybe it’s the obscurity of the country, its mist covered difficult terrain, elusive beliefs or the ethereal nature of its inhabitants; or more likely the combination of all.

For hundreds of years, stories came to the West about Tibetan monks who reportedly held the secret to health, vitality, and strength. As it turns out this was reportedly achieved through the practice of five yoga-like postures known as the Five Tibetan Rites of Rejuvenation. With these rites they achieved better mental focus, decreased pain, longevity and improved health.

The story goes that the Five Tibetan Rites of Rejuvenation were brought to the West in the late 1930’s by a Westerner who went under the pseudonym of Colonel Bradford. The story of his experience and the instructions he received from the Tibetan Lamas were recorded by the writer Peter Kelder, who published the original manuscript titled Th e Eye of Revelation in 1939. Th e book was republished in 1985 under the name Ancient Secret of the Fountain of Youth.

Colonel Bradford (at the time walking with a stick), apparently went to India aft er his retirement to discover the secret of youth from the monks. Kelder tells of Colonel Bradford’s return, looking remarkably younger and no longer walking with a stick.

Looking closer he realised that this man, now in his seventies, could now pass for forty.

The secret was simple. What Colonel Bradford stressed to be the core of his ‘youthing’ was the daily practice of 21 repetitions of each of the Five Rites.

However unlikely and magical this story sounds, it is unlikely we will ever find the original developers of Th e Five Tibetan Rites of Rejuvenation or verify the validity of the story. When China invaded Tibet in the 1950’s, they destroyed numerous monasteries, ancient spiritual texts and sacred images, and with it the chance of discovering the true source of the Rites. Out of 6,259 monasteries and nunneries in the whole of Tibet, only eight remain intact.[1]

Research into their heritage continues by a number of people using Tibetan and Indian texts; some of which date back 2,500 years. One researcher, antiquarian book dealer Jerry Watt, has focused on tracking down the limited clues contained in the original book. An interesting parallel to this search is that the benefits that are described in the book are exactly what people achieve, regardless of whether they know (or believe) the story or not.

The original 1939 book about the discovery of the monks describes five physical movements, one breathing method, mantras and dietary recommendations. In it, the Tibetan lamas describe that the only diff erence between youth and old age is the spin rate of the chakras (the body’s seven major energy centres). …

”The body has seven centres, which, in English, could be called Vortexes. Th ese are kind of magnetic centres. They revolve at great speed in the healthy body, but when slowed down – well that is just another name for old age, ill-health, and senility. The quickest way to regain youth, health, and vitality is to start these energy centres spinning normally again. Th ere are fi ve simple exercises that will accomplish this. Any one of them alone is helpful, but all fi ve are required to get the best results. These five exercises are not really exercises at all. Th e Lamas call them rites, and so that is how I shall refer to them, too”…

Colonel Bradford – “Ancient Secret of the Fountain of Youth”

In the story, Colonel Bradford relates that the aim of The Five Tibetan Rites is: when all the vortexes (chakras) are “revolving at high speed and at the same rate of speed, the body is in perfect health. When one or more of them slow down, then old age, loss of power and senility set in.”

This description explains that the exercises are not only physically demanding, but are also ‘energetic or vibrational’ in function.

THE EXPERIENCE

A series of serendipitous encounters finally led me to teach the 5 Tibetan Rites. As a long-term group fi tness instructor I was constantly on the lookout for new options and diff erent ways of teaching my clients techniques for achieving what they desired.

The book the Ancient Secret of the Fountain of Youth fell into my hands a few years into my teaching career. Busy as always, I set the book aside.

Some years later I saw an advertisement for the 5 Tibetan Rites and the book came back to my mind. I booked into the class; perhaps more out of curiosity about this strange story that for some reason had come back to me.

After learning the first two Rites I decided I wanted to add this routine into my teaching repertoire. I left my name and interest, and thought no more about it. Little did I know at the time about the ongoing background work to modernise the Rites.

Years passed. By this stage I’d fallen off the Tibetan wagon (as it’s called), taught my way through corporate life, two pregnancies and retired from teaching classes. A phone call asked if I was still interested in teaching the Rites and would I consider doing teacher-training?

Sydney-based Carolinda Witt had developed an innovative T5T (Th e 5 Tibetans) program that took the intrinsic nature of the original 5 Rites and modified them to suit our Western lifestyle – fitting it to our underutilised bodies and their reduced range of motion and mobility. She had consulted with physiotherapists, osteopaths, chiropractors, an occupational health therapist, breathing expert, Feldenkrais Instructor and Pilates Teacher.

With the addition of 21st century anatomy, physiology knowledge and core stability techniques what was created was a step-by-step sequence that built to 21 repetitions of the five exercises, so that people developed strength from the inside out. The Rites could now be safely performed by modern bodies of all types, protecting the lower back and neck.

Whilst minor changes were made to the original Rites, the integrity and outcome of the ancient practice remained intact. It was this evolved format, known as T5T, that I learn and taught for several years; giving amazing results to my clients. T5T should not be viewed as either a replacement for or an all encompassing fitness program, but rather an adjunct to a holistic fitness and health program – giving benefits beyond those of the pure physical.

THE PRACTICE

The exercises resemble a blend of yoga and isometric stretching. An added benefit for our time poor modern lives is that the practice takes very little time each day. Once the correct form of 21 repetitions of each of the Five Rites are achieved, the whole process will only take around 10 mins per day.

But the true benefits introduced are on a far deeper, hormonal level. Eastern medicine speaks of the chakras, a series of energy vortexes along the vertical line of the body. It is generally accepted that these energy centres relate to the endocrine system in Western medicine. The theory behind the Rites suggests that as we age, these chakras (and therefore glands) become either overstimulated or underactive, resulting in aging and degeneration.

The aim of the five movements is to stimulate all of the chakras to spin (or function) at the same rate, thus giving optimal health.

The actual sequence (performance order) of the movements themselves is significant. In yoga terms, this sequence is perfectly designed to create the very energising and mood uplift ingeffects on the body for which the Rites are renowned.

Broad descriptions are below:

Rite #1: Spinning

gives revitalisation and freshness. Harmonises chakra spin rates. Improves balance, focus and coordination

Rite #2: Modified Leg Raise

gives clarity and calmness Strengthens and tones the core, hips, lower back, legs and neck.

Rite #3: Kneeling Backbend

gives receptiveness and adaptability Opens the front of the body, bringing energy to the heart chakra. Relieves muscle tension and stretches muscles that shorten as we age. Lengthens and tones the spine.

Rite # 4: Tabletop

Provides stability and balance Invigorates the hormonal glands, circulatory and lymphatic systems. Builds strong arms, wrists, shoulders and lower body. Improves balance and stability.

Rite #5: Pendulum

Gives energy and motivation Relieves fatigue and stress. Improves flexibility and strengthens almost every muscle in the body.

“An added benefit for our time poor modern lives is that the practice takes very little time each day.”

Each movement is repeated 21 times in sequence, resulting in newfound strength, agility and flexibility.

A lot of people are keen to reach twenty one repetitions very quickly. You begin with just three repetitions per day for the first week – then increase repetitions by just two more per week, until you are doing the required 21 repetitions in around 10 weeks. Between each of the 5 Rites, an Energy Breathing technique is completed three times. The complete program will eventually take you between 10 to 15 minutes per day. The average is just under 10 minutes.

More energy, strength and power in double the average time it takes to shower.

The Benefits

Not everyone will experience the same benefits from doing the 5 Tibetans. As with all fitness programs, the results and benefits derived are driven by the initial condition of the participant. However, this list (in no particular order) was derived from client feedback, direct teaching experience, testimonials and stories from those who have established a regular, daily practice of the Tibetan Rites.

1. A significant increase in energy – more the endurance type of energy as opposed to the revved up caffeine type of energy. You feel like you can keep going and going
2. Feel calmer and less stressed – your buttons simply don’t get pushed as easily anymore
3. Develop significant mental clarity with a razor sharp focus
4. Stronger, more flexible and less stiff
5. Better sleep – some people have more vivid dreams
6. Enjoy seeing muscles appear on your arms, stomachs, hips, legs and backs. Good for toning flabby arms and tightening the abdomen
7. Overall improvement in your health, you don’t seem to catch colds or get sick as often
8. Helps with depression and anxiety – lift s mood and improves well-being
9. More centred and at peace
10. Improved self discipline and sense of purpose
11. Feel younger and more powerful
12. Improved breathing – deeper, slower and more conscious
13. Increased levels of Qi (chi, ki, prana, lifeenergy)
14. Better posture
15. Develops core strength, which provides a strong foundation for any other form of exercise or modern living
16. Some people lose weight, most find it easier to control weight and desire healthier foods
17. Improved digestion and elimination

The Five Tibetan Exercise Rites by Carolinda Witt

The book contains stepby- step guides, photos and troubleshooting tips that allow for the easy completion of the full program; no matter your skill or experience level. For further information, teachers and the book, go to www.t5t.com

Sources

[1] Dept of Culture & Religion, Tibetan Government-In-Exile.

“I knew there had to be a better way to meet people and Fit2Date actually works. Worse case you get a great workout, meet new people and best case you find someone special you can really sweat with. I feel extremely lucky to help bring people together in a healthy fun way. ” Erica French – Head Fitness Flirt

Armed with a Bachelor Degree of Health Science in Human Movement and a triathlon background, as a fitness coach she has trained many Olympic athletes and celebrities including Ian Thorpe and Daniel Macpherson.

Erica though, is not only a fitness coach, she’s also an entrepreneur. Due to the popularity of fi t2date, in June 2008 Erica launched the business in New York City and is now franchising the concept and expanding to London, Singapore and Hong Kong.

She has been named as one of Smart Company’s Hot 30’s under 30: a group of 30 entrepreneurs aged 30 and under who are on their way to becoming Australia’s next generation of business leaders.

AND YOUR TIME STARTS NOW….

My earliest fitness memory is …

going with my Mum to her aerobics classes – she was the instructor – and thinking that my Mum was amazing and I wanted to be just like her. I was six and used to do the whole class.

At school I played…

everything and anything from catch and kiss in the playground to netball. Recess and lunchtime were my favourites as I would run around like crazy.

I wish I had…

of tried my hand at Surf Lifesaving. It was the only sport I wasn’t allowed to do because Mum and Dad said I was doing too much already.

I wish I hadn’t…

wasted my time worrying about the wrong guys.

I believe in…

MYSELF. If you don’t, nobody else will!

I’m terrible at…

handyman tasks around the home. I hate reading instructions – I have no patience for them.

I keep myself together by…

meditating each day and listening to my body when it needs a rest.

My guiltiest pleasure is…

wine (white and red) and ice-cream…. how good are Gaytimes!!!

The healthiest thing I do for myself is….

meditating. It has been the best thing I have done for my mind, body and soul.

I celebrate success by…

to be honest I probably need to celebrate the wins more often; however I reward myself with weekends away as much as possible.

For me, it’s all about….

getting as much joy and happiness out of each day.

I look up to….

all of those people doing wonderful, caring and generous things for others as I believe that’s what we are all here to do.

The motivational words I use to inspire someone are….

One life…one time…now’s the time to DO it!

My favourite workout is….

the fit2date 4 week workout of course..hehe!

If I hadn’t become a trainer, I would have been….

a sports journalist.

My fitness philosophy is….

our bodies are the carriers of our soul in this lifetime, so it’s our duty and responsibility to look after it and give it the very best.

I think fitness is going…

More professional. I’ve definitely seen an increase in the professionalism of trainers from business branding to the implementation of unique personalised programming. It’s also become more specialised with people being smarter and finding niche markets which I believe will continue.

My biggest ‘OMG how did I get here’ moment has been…

I actually have this moment all the time. I never thought I would be this happy and be doing something so fun and helping to bring others together in a fun healthy way – it’s a massive reward.

My most exhilarating personal fitness achievement has been…

finishing my first marathon in 3hrs19min – I was on a high for days later.

My personal expectations for this year are….

to enjoy time with my partner (yes we met at fit2date) and to sell fit2date into more international markets where there are fit, single people who would like to have the fit2date experience.

I often wonder if…

We will have hundreds of couples married through fit2date? Might have to start thinking of another business to cater for them.

An Ironwoman competition is no easy feat. Competitors power through a surf swim, a board paddle, a run along the sand and the surf ski. The determination you need is mind bending for the average beachgoer.

Candice grew up near Maroubra beach and as a child competed as a Nipper; swimming and sprinting alongside her parents who were also keen competitors. A natural runner, she participated in the beach sprints and fl ag events as well as the swimming.

Combining the two skills of swim and run she began competing in ironwomen challenges. Her fi rst state level medal came at the young age of 13 and a year later she was selected to join the Uncle Toby’s Super Series Surf Life Saving Pro circuit, becoming the youngest ever professional Ironwoman.

Candice participated in the series for two years until its demise and at 16 she was a NSW state ironwoman champion. In January 2008 Falzon qualifi ed for a spot in the 2008 Nutri-Grain Ironman and Ironwoman Series.

Candice went from strength-to-strength and was crowned the NSW State Ironwoman Champion aft er winning four medals in both the board and Ironwoman events, including the relay races.

In her Ironwoman career, Candice has won over 60 medals in the Sydney branch titles, over 30 at State Titles and 9 Australian medals. She has also completed the Gruelling Coolanagtta Gold event three times fi nishing 8th in 2009.

The 2010 beach year was very successful for Candice. She captained the Western Australian Surf Life Saving team, winning a record number of 10 medals at the State titles and was name the competitor of the carnival. She was chosen to compete in the World Ocean Series in South Africa where she placed 3rd in the 6km ocean ski paddle and 1st in the swim where she was named Queen of Nelson Mandela Bay.

Despite being a regular fi xture of the national Ironwoman series over the last decade, being successful in your sport – and having a killer body – comes at a cost. No matter her success and the proof of her dedication, it never seems enough to silence her critics. “I don’t know whether it’s jealousy,” she says. “But there’s the tall poppy syndrome. All I ever want to do is help promote surf-lifesaving and, in particular, Ironwoman racing,” she insists.

Her story follows.

“I DON’T THINK ANYTHING CAN HOLD YOU BACK IN LIFE IF YOU WANT SOMETHING BAD ENOUGH.”

Tell us a little about your sport. What attracts ladies to this gruelling outdoor pursuit?
I think the sport of Surf Lifesaving is a great way to stay fit. You don’t have to be an Ironwoman, there is something for everyone. If you’re not keen on the water you can compete on the sand in the sprints or 2km run. For me it’s the water that is so attractive.
The training is hard but it’s also fun and you get to visit some of the most beautiful beaches this country has to offer.

How competitive is it?
The top level is very competitive and then when you throw in the unpredictable elements of the surf, any elite athlete can win on the day. Most athletes do the same amount of training and there isn’t much between everyone, so a lot comes down to nutrition and who wants it the most!

What other Aussie ladies excel in your sport? We know that recently you teamed up with Naomi Flood and Devon Halligan to produce a winning team.
Every club wants to win the Taplin relay so to win it at the recent Australian titles was incredible. Devon is a real star of the future and is going to go onto huge things in our sport; she’s handy at Netball too. Naomi Flood has done it all. I don’t think there is an event she hasn’t won. She currently has her sights set on the 2012 Olympics for Kayaking. She trains hard and is super competitive. She deserves all the success that comes her way.

What was your best ever day in competition?
It hard to pinpoint any day in particular. Of course winning gold at Nationals was a great feeling, but on an individual level winning eight medals at this year’s State titles was also a highlight and a record for me.

Have you had any scary moments whilst competing?
Touch wood I have been pretty lucky. I snapped my surf ski in half while I was training one afternoon in Perth. I wasn’t paying too much attention when all of a sudden a big wave broke on the reef and cleaned me up. I was about 5km out to sea. I was safe, but the worse thing was getting back to the beach and the fact I didn’t have a ski to train on for the next session.

What about diet? Is it an issue for you when in training mode?
I never really followed an eating plan or had any kind of diet until this season. Mum is really good at researching and keeping up-to-date with what foods I should and shouldn’t eat. I try to stick to raw foods before competitions. I know everyone has heard it before but nothing beats a balanced diet with plenty of fruit and vegies each day.

Where do you see your career taking you?
At the moment I’m really enjoying my training and racing so I’ll continue with it until I’m bored or worn out. I do some work at Sydney Harbour Kayaks teaching people to paddle, personal training and taking group sessions. This is something I love to do and that I’m extremely passionate about.

“SET GOALS AND NEVER LET THEM OUT OF YOUR SIGHT.”

What do you see holding women back from competition in Australia? Have you any encouraging words for budding competitors?
I don’t think anything can hold you back in life if you want something bad enough. Nothing beats hard work and dedication. Persistence is the key. However, success doesn’t always happen when you want it to. Success happens when you’re ready for it. Set goals and never let them out of your sight. Dreams come true but only if you believe them.

Finally, and we have to ask this, what is it like being exhausted in big surf while you race? Do you ever think about the danger/sharks or do you focus on the finish line? Or is it the competition that fuels your ambition?
When you’re racing nothing goes through your head except what you have to do and your race plan. In my sport there are so many things to concentrate on that the thought of sharks don’t even come into play. When the surf is big and you’re exhausted that’s when errors generally creep in, so it’s even more important to stay focused on the job at hand.

These days he is best known as the head of Dragon Door Australia, the nation’s leading source for kettlebell and advanced strength and conditioning training resources. He is also a contributing writer to fitness magazines like UltraFIT. However, what most people probably don’t know, is that he still spends most of his day training people. His new venture in Melbourne’s south east opened in March and with such a long career in the fitness industry UltraFIT asked him some questions about his new facility, as well as what it brings and adds to the fitness industry.

UFM: Firstly, who are Dragon Door?

They’ve been around for some time. The main reason that people here might know them is because of the kettlebell. Dragon Door, and Pavel Tsatsouline, has created a system of movement and strength that centres on the kettlebell called the Russian Kettlebell Certifi cation(RKC). Originally started around ten years ago it is now held up worldwide as the gold standard of kettlebell training.

UFM: What sets Dragon Door and the RKC apart from the rest of the fitness industry?

For me, the difference comes down to two things. Firstly, for us, it’s not about the kettlebell. That always sounds odd coming from someone who makes his living solely with kettlebells, but it really isn’t. Our school-of-thought is made up of strength, mobility, power, speed, flexibility and movement. We don’t just lift these things up. We teach our clients how to move correctly after a lifetime of sitting in a chair and forgetting how to do it properly!

Secondly, and perhaps I’m showing my age here, a strict Code of Conduct governs us. It basically says that we will conduct ourselves honourably in both business and private dealings. No lying, no misrepresentation, including no bickering on the internet.

I grew up in traditional martial arts and then went into the military. I believe in respect, honour and integrity. I think these things are lacking from our daily lives and when I found a group that took these old school values so seriously I was pretty much hooked instantly!

Truthfully I’ve never met another group of people who care so much about one another. No matter what my problems are, I know I can call any of my RKC colleagues worldwide and get an answer, (or a shoulder to lean on if need be), any time, day or night. It’s like having an army of trainers at your disposal to train all your tricky clients. Within this group are some of the best minds in sports therapy, strength training and even what has become known as tactical training for military personnel. Some members’ work with SEALs, MARSOC, US Secret Service, etc. as well as other guys like me, who deal with professional and world championship athletes.

With our teaching side of things – certifying instructors – I’m proud to say that our course is the first to be recognised by Fitness Australia and have CECs awarded to it. We take this very seriously. Every candidate I look at I ask myself one question: “Is this person safe to train my mother?” If the answer is no, then they have some work to do. We won’t just blindly hand out pieces of paper just because you turned up and paid us some money. If you have a Dragon Door certifi ed instructor in front of you, especially an RKC, you’ve found one of the rare hidden gems of the fi tness industry! These people pay for their credentials with sweat and experience. Ultimately, that pays off when you come and train with us.

“We know all our clients by name and we will give you what you’re paying for. If you come to us to lose five kilos, you’re going to lose five kilos!”

UFM: You’ve just moved to new premises. Why the move?

It was the right time. We needed more space so that we could run bigger instructor certification events, such as the one we held in March. I also needed ground fl oor container access for our kettlebell shipments.

Where we were…it was clear that the landlords didn’t feel the same way about their conduct as the RKC do. Th is move was a stand. A stand that says not only do we want to provide the best training we can, and to help people rediscover their inner athletes, but also that we won’t do business at a cost to our integrity. It was to show that we care not only about our clients’ physical success but also about their overall well-being and doing the right thing in their daily lives in thought and deed. I’m not a religious guy, but I believe in the Golden Rule and if it means I do business with a few less people, but I do business with good, honest, hard working people, then so be it. In our new facility you’ll notice the diff erence as soon as you come in. There’s no claustrophobic machine laden gym floor – just open space to move and train. We know all our clients by name and we will give you what you’re paying for. If you come to us to lose five kilos, you’re going to lose fi ve kilos!

We also train some people on what can be described as a scholarship program. We approach local schools, ask for their best academic student and then off er them free training. We want to combat the growing obesity epidemic as well as give back to the community. We also off er a few free spots for training each year to some recreational athletes who otherwise wouldn’t be able to train with us. These spots are very competitive (for good reason) – last year I trained two world champions, five Olympians and a number of national title winners – we get results.

UFM: What’s so special about kettlebells really? Honestly?

On their own, nothing special at all. And that’s part of the problem. There’s this misconception among trainers that they’re just the same as any other form of resistance, except that they swing them around a bit. Again, that’s where we are different. Yes, we use only kettlebells. In fact, our RKC trained staff don’t need anything else to get you in the best shape of your life. But we teach a system of movement and strength that carries over to any other physical endeavour you want – whether it’s fighting, football, running, swimming or even just running around the park with your kids on a weekend.

Everyone thinks that athletes have different needs to everyone else. That simply isn’t true. We were all built to be natural athletes. We just lose the ability to do these things as we sit and sit and sit. Getting the body you want isn’t about going and lifting more weight, that’s like dropping a bigger engine in a car that has bald tires. You’d get around the track faster if you can turn and stop more effectively. Most people need to realign themselves and develop better motor control again. Using bigger weights, or pounding the pavement for hour after hour, will only further ingrain bad habits and lead to faster injury.

The kettlebell (and when I say that I really mean the RKC system), is the way we reteach these lost skills to our clients. When you can get someone who has never touched their toes in their entire lives to get their hands to the floor in just a few minutes, imagine what you can do with that increase in performance for the rest of their lives? Or imagine what we can do with a few hours per week, if we can fi x years of old issues in just a few minutes?

UFM: Why are so many women flocking to Dragon Door and falling in love with kettlebells?

Since Tim Ferriss’ bestselling book The Four Hour Body came out, more and more women are becoming interested in strength training and in particular, kettlebells. Currently, more than eighty per cent of my clients are women and almost half of attendees at our instructor courses are women. Th ey fall in love when they see the kind of results we’re getting from the right diet and kettlebell training – the weight virtually falls off them – how’s 20kg in 16 weeks sound?

The unique benefit of the kettlebell is that it allows the body to work hard for long periods of time. Th is raises lactic acid levels which then boost growth hormone production and increases fat burning. A single clean and jerk can burn roughly fi ft een calories; and Post Exercise Oxygen Consumption (EPOC) can increase for up to thirtyeight hours aft erwards by up to twenty per cent. Or to put it in easy-to-understand terms – a hard kettlebell workout can burn more calories per hour than running, is safer on your joints and can continue to burn an additional four hundred calories. That’s the same as an extra half hour of running. Is it any wonder women serious about getting in shape are turning to kettlebells to discover for themselves how to shape the perfect posterior, burn calories, gain strength and regain their bodies? And all in one hand held gym!

“They fall in love when they see the kind of results we’re getting from the right diet and kettlebell training – the weight virtually falls off them – how’s 20kg in 16 weeks sound?”

UFM: What’s the future for Dragon Door Australia?

We plan to run our normal PT sessions and classes, to get people in the best shape of their lives. We will run two more Hardstyle Kettlebell Certification’s (the pre-cursor to the RKC) this year and plan to run an Australian RKC early in 2012. I believe that when we run an Australian RKC you will really start to see the growth of kettlebell training here in Australia, as all the pretenders will be flushed out. Personally I have a book on Combat Conditioning coming out later this year. No doubt there will be a few speaking engagements mixed in there as well as dozens of articles for all the magazines I write for!

As a business we will continue to stand tall and proudly abide by our Code of Conduct. We are always seeking to better ourselves, help our clients and give back to our community.

I think the best is yet to come in the Australian fi tness industry and, having learned so much in the fi rst eighteen years of working in it, I can’t wait to share that with a new batch of RKCs and see what else I can learn about the human body in the next eighteen!

The new Dragon Door Australia studio is at:
431 Warrigal Road, Moorabbin, Melbourne

“We don’t stop playing because we grow old; we grow old because we stop playing”- George Bernard Shaw

….So we began the wording on the invitation sent out to our Rancan Sisters Fitness members. We were hoping to evoke an instant reaction with recipients questioning themselves and their own sense of adventure. We were not unhappy with the results.

This was the first of a series of outdoor adventure events that we have planned. We wondered how all those Pilates, Yoga, Weights, Powerplate, Cardio training sessions would assist us, when we were out in the open and let loose on an obstacle course. Registrations were open to men and women but, given that it was a Friday, the final gathering was an allwomen group. Participants varied from corporate working women – taking the day off because they couldn’t resist the challenge – to stay-at-home mums finally doing something for themselves, fitness fanatics on the lookout for a different workout and women who just wanted to have fun, laugh and play for the day.

From the outset, there was incredible team energy. It all began with friends encouraging friends to sign up for the day. Then there were others who just willingly jumped in the ‘deep end’ and signed up without knowing what to expect. Everyone was carrying such a mix of emotions inside: ‘trust’ in us and where we were taking them, ‘risk’, in stepping outside their comfort level, ‘excitement’, in trying something completely different and ‘fear’ of the unknown and for some, heights.

The big day arrived. The outdoor adventurers’ arrived, ready for action. We were fortunate to have perfect weather conditions – because the park operates in rain, hail or shine. The group had been briefed to wear comfortable clothes, training shoes, training gloves, remove rings and pack a dry set of clothes (in case it rains, not for any other reason). One of our girls thought it may have been an April Fool’s joke played on her by her friends, it was April 1st aft er all. We carpooled to the venue and there’s nothing quite like a car full of women to find a multitude of topics to workshop and discuss. This certainly helped burn off some of the nervous energy.

Treetop Adventure Park is set amongst the beautiful Aussie bush. It’s so eco friendly that unless you already knew, you wouldn’t have known the platforms and ropes course existed, they were so well camouflaged.

The group was fitted out with harnesses and helmets. Tim Spencer, our guide for the day, briefed us on the safety tips and the training course. The sequence of clipping carabiners on and off the wire, hooking the flying fox wheel attachment-detachment and use of all the equipment at first seemed near impossible to remember. However it is necessary (as we found out), that unless you complete the sequence in the correct order you cannot proceed. Th e initial elevation of the training course is 2.5 metres off the ground – that was somewhat daunting! Everyone passed the training and we headed off to the GREEN level.

Here we mention adrenalin: Adrenalin is a hormone produced by the adrenal gland. When it is produced in the body it stimulates the heart-rate, dilates blood vessels and air passages. Adrenalin is naturally produced in high-stress or physically exhilarating situations.

We were all pumping with adrenalin, navigating our way through the ‘entry’ level course. It was only a very short time before we were discovering our own personal strengths and weaknesses. Our day-to-day lives really are too easy and comfortable. The first course ends with an exhilarating and lengthy flying fox, and the shrieks of fun (and/or fear) were proof of that.

“By escaping our own routine we discovered a new-found sense of adventure.”

When adrenalin is released into the bloodstream, it acts to increase the heart rate, blood pressure, dilate the pupils, elevate the blood sugar (by the increased hydrolysis of glycogen to glucose), and redistribute the blood fl ow away from the skin.

Forget the theory – for us our heart rates were elevated and pupils dilated as our clammy hands and drips of sweat highlighted the adrenalin surge. The team energy was amazing. With a glance back at the women, I witnessed the words of encouragement, the caring and guiding hands, and the unbroken chain of instructions and feeling being passed along to the next person.

The BLUE course was next. It was reportedly medium diffi culty, and yet it was getting very diffi cult. We regrouped; further tips were given such as balance techniques to keep the core switched on.

The start was a struggle – an unstable obstacle, which left most of the group exhausted. A lot of upper body strength was required for the following obstacles. Th e course has been designed as a psychological as well as physical challenge; you are constantly presented with problems that need to be solved under pressure. Th ere is little or no information when you get to a platform. Th at’s a character building exercise in itself! Fatigue was setting in, so was frustration.

Onto the RED course. It’s red for a reason, because the height of the course steps up and we were climbing from a platform to a moving obstacle, 15 to 20 metres off the ground. We negotiated our way through cargo nets, Tarzan re-enactments, balance logs, and high wires with the relief of the intermittent fl ying foxes.

By this time we were truly exhausted, so only a few of the group opted for the extreme challenge of the BLACK course.

This is a new addition to the park. I’m surprised we didn’t run into a koala we were so high up in the trees. Th e attempts to spot the climbers on this level were near impossible.

The wow factor on the BLACK level is the 200 metre flying fox, BUT it’s in the middle of the course, not the end. Following the fl ying fox is a series of extremely hard challenges, monkey bars, trapeze and more ‘bird on a wire’ impersonations. If anyone was thinking they were cruising through the GREEN, BLUE and RED then they were put to the test on the BLACK level.

It was a sensational day. Everyone was handed a certifi cate that marked their participation and personal achievement on the day. What was most amazing though was the enthusiasm and excitement of the group. Each of us looked at the world from a new perspective – literally and emotionally. By escaping our own routine we discovered a new-found sense of adventure.

The entire group has agreed to return to attempt the next level. We’ll definitely be adding this as a regular quarterly event. He heee…by then, the memory of the ‘next day’ muscle soreness will have worn off .

Did I mention, there is a world-first night course, where each participant wears a miner’s headlamp to conquer challenging leaps of faith under moon light? Come on girls….any takers?