Archive | Fitness models


Don’t Be a Dope! Guide to safe supplementation

Don’t be a Dope!

Safe Supplements & Drug Free Sport

By Karl Bickley

The contentious issue of drug free sport is always a controversial but highly discussed topic across the world, whether it be someone failing a drug test, refusing a drug test or an ‘inhumane’ feet of athletic performance that prompts questions of doping. The sporting world is filled with headlines of high-profile doping failures and accusations of doping that typifies the interest in, and the perception that utilisation of illegal compounds is now widely spread across all aspects of sport. Indeed competitors in a sport often become tarnished by the same brush if one high profile athlete from their chosen sport is found to have used a performance enhancer. Do we think that all elite sprinters are ‘clean” or Tour de France riders….probably not, given recent history.

So is there such a thing as a clean athlete?

The World Anti-doping Agency’s (WADA) code was created initially in January 2004 and was reviewed under consultation in 2006, with final amendments being made in November 2007 for implementation from the 1st January 2009. Its purpose was to provide a set of harmonized rules which could be adopted by sporting associations and disciplines across the globe, the main goal behind them is to “…seek to preserve what is intrinsically valuable about sport. This intrinsic value is often referred to as, “the spirit of sport”, it is the essence of Olympism; it is how we play true”

Each individual athlete is made aware by their governing body or sport of the testing procedure and the list of substances classified as ‘Banned for use by the code’. In the code of Conduct, WADA state that, “Athletes or other Persons shall be responsible for knowing what constitutes an anti-doping rule violation and the substances and methods which have been included on the Prohibited List”. This identifies that it is clearly is the responsibility of the athletes and their individual or collective support structure to ensure they remain free from any banned substance or performance enhancer. Most professional/elite clubs or governing bodies will make the athletes sign an agreement accepting these rules and the ramifications of any doping offense. In addition, regular updates and information on changes to procedures and additions to the banned substances are often communicated to athletes, coaches, officials and medical staff to ensure they are always aware of the latest developments and warning not just to prevent cheating but also for health implications.

The recent weeks have seen three very high profile doping failures in the world of athletics and continual questions regarding the use of illegal substances in the Tour De France. In regard to the later it can seem that not one day passed without the leading riders being asked about the use of drugs. This once again highlights the media and public interest in the subject of doping in sport. While some of the recent failures have seen athletes saying they had been let down by people they trusted or did not knowingly take a prohibited substance and however truthful or valid these statements are, the standpoint on this is clear. WADA states that, “It is each Athlete’s personal duty to ensure that no Prohibited Substance enters his or her body”. If you compete in a drug free, WADA regulated or drug tested sport then you sign up and are aware of the rules and regulations around using performance enhancing drugs and the substances that are not permitted. A simple google search will produce lists of compounds and sub-compounds that are banned for use and also a list of over the counter medication that should also be avoided (these can contain banned substances).

This is where the questions surrounding doping becomes complicated and so the importance of education and awareness should be at the forefront of every competitor’s mind, “Athletes or other Persons shall be responsible for knowing what constitutes an anti-doping rule violation and the substances and methods which have been included on the Prohibited List”, shows how the collective members of WADA feel about this. There are some or an element to failed tests that are not just based around chemicals designed to unfairly maximise performance but relate to individuals who fail on medicinal compounds found in cold, flu and hayfever treatments for example. This means that each athlete should refrain from the purchase of over the counter medications without researching the medicine and its compounds, or should rely on prescribed medications from a medical professional. This however does mean the athlete is required to put an element of trust in a doctor or medic and their understanding of the code and the need to apply for a Therapeutic Use Exemption (TUE) should the required medication be on the banned substance list. If you are bound by the WADA code and in need of more information, you can refer to the UKAD website or the GLOBAL DRO ( database for information on banned substances that appear in medication that also includes a cross reference to check specifically to your sport and governing body.

Safe Supplements…..

The issue of doping and the continual speculation regarding performance enhancers also creates the need for additional security and protections from sports nutrition and hydration companies who work closely with professional athletes. The use of sports nutrition and supplements for enhanced legal gains in strength and power and for preparation, recovery and performance is a common practice at all levels of sport. The formulations of which are designed to help the athletes maximise their human performance. This means that companies such as USN work hard to ensure that products comply with WADA coding. Aside of the huge amounts of time and money invested in research and development and the utilisation the latest sports science and nutrition findings, we have to consider the compliance of the product not just for the now but also for the future based on any forthcoming rule changes.

There are two different programmes that provide extra assurances to the athlete and greater protection to the brand when it comes to ensuring products remain contaminant free and safe to use in conjunction with the WADA code. These both offer assurances that the products are contaminant free based on the list of banned substances quoted by WADA. It is essential to understand that these programmes offer a risk management solution. The first internationally recognised programme is ‘Informed Sport’ (IS) which is administered by HFL laboratories – the programme ensures all supplements and products that have passed the criteria for registration in the first instance and that manufacturing processes are clean and compliant. Following manufacture, products are released into consumer markets on positive release and each product and its batches are randomly selected and tested for known contaminants using a blind test system. This testing is left to the discretion of the IS programme with a minimum number of samples being tested each year. Products (including all flavour variants) listed by IS are required to carry the Informed Sport logo on the label. The logo will give a recognisable reference to a product which has been screened. All registered products and variants are also listed on the IS website.

The second testing programme is a custom testing process that is operated between the manufacturer and the testing facility. The tests are carried out at the same testing facility as the IS programme and offer slightly increased security to both the athlete and the sports nutrition brand. Custom testing covers testing from the comprehensive list of known contaminants that are banned by WADA. The main difference between the two testing procedures occurs during the screening process – the product will remain in quarantine and not distributed to teams, individuals or sold until the test results have come back and the certificate of analysis showing no contamination is issued. This product can then be given to the athlete or team along with a copy of the certificate (COA – certificate of authorisation). The majority of sports nutrition brands will not release this product into trade or to the massmarket and will instead sell or supply the product direct to the coach or individual thus creating a chain of custody that is traceable. At USN we have a separate agreement with the coach and individuals that covers our risk management processes and service level agreement, this is our commitment to ensure drug free sport and shows our dedication to the athlete and team to create a safe, secure and optimised supplementation strategy.

The cost implications of both programmes are extensive but it shows how supplement manufacturers take the issue of drug free sport seriously and provide heavy investment to guarantee clean products get to the performers who utilise their products. However, as the code states the athlete still remains ultimately responsible for any substance in their body. So, if you are an elite performer bound by WADA it is worth taking time to consider where you source your products and medicines from. Ask for the guarantees and assurances for the legitimacy or the screening of the product and contact your supplement company to investigate further what they do to screen for contamination. You should also register to use their websites for batch tested product purchases or check with your coach that the product you are taking has been screened for contaminants.

For more information – refer to the USN UK website and register to use the athlete login section of the website at the bottom of the page.

Karl Bickley – is Athlete Liaison and Nutrition consultant at USN UK



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What’s Your Type?


Continued from newsletter 6th June 2014

Getting Body Typed is an empowering experience, to say the least. It opens you up to a level of understanding about yourself that is profound, intimate Anchorand extremely important if you are to function at your best. And at the end of the day, it just makes sense.

However, this is not sustainable or conducive to an efficient metabolism. In order to really benefit from the Body Type System and sustain the results of your fat loss, you really need to work through your cravings that is, eat the foods that stimulate your other less active glands and you must do this long enough so that your dominant gland become less active and no longer craves those foods that are detrimental to your metabolism like it once did. Adrenal gland stimulators are fats and salt, the Pituitary gland stimulator is dairy, the Thyroid gland stimulators are starches, sweets and caffeine and the Gonadal gland stimulators are spices, fats and oils. The more of an understanding you have of how certain foods affect your metabolism, the more control you have over your weight and health.Like the wrong diet, the wrong exercise programme can induce strain, fatigue, cravings and imbalance. Depending on our Body Type, we also tend to lack certain characteristics by nature, and this is where the ‘right’ type of exercise programme plays an important part in how our bodies need to optimally look and feel. When it comes to programme design, we need to play upon our body type strengths and weaknesses in order to reach our potential.

For instance, Adrenal Types need to base their exercise programmes on cardiovascular conditioning focusing more on getting their hearts healthier.  This is done perfectly through higher rep training (as ‘A’ Types are naturally more muscular and strong) and HIIT (High Intensity Interval Training) training protocols (thyroid hormone boosting exercise). The worst type of training for adrenal types to do is very low reps (3-5) as this puts massive strain on the adrenal glands and is not supportive in achieving that ideal athletic and lean adrenal look. The Thyroid Body Type exercise programme, however, needs to revolve around strength training (adrenal stimulating exercise.) Thyroid types, who are not as naturally muscular as their Adrenal counterparts, really need to encourage muscle growth, as this is what their bodies naturally lack. Low reps such as 6-8 work very well for Thyroid types, as they need their adrenal glands stimulated to create that streamline, tight and defined look.

So what about exercise and your Body Type?

The abilities your body has naturally come form the character of your dominant gland. To explain this more scientifically, at birth and during the developmental period, your dominant gland gave you your natural, inborn characteristics. For example, Pituitary Types who have an abundance of pituitary hormones have excellent cardiovascular systems as well as a natural quickness. If you are a Thyroid Type, you are also rewarded with a healthy heart paired with a flexible and naturally coordinated body.  If you are an Adrenal type, the abundance of adrenal hormones provides you with natural strength. And if you are a Gonadal woman, you have great endurance and a very strong connection to your body.

For instance, Adrenal Types need to base their exercise programmes on cardiovascular conditioning focusing more on getting their hearts healthier.  This is done perfectly through higher rep training (as ‘A’ Types are naturally more muscular and strong) and HIIT (High Intensity Interval Training) training protocols (thyroid hormone boosting exercise). The worst type of training for adrenal types to do is very low reps (3-5) as this puts massive strain on the adrenal glands and is not supportive in achieving that ideal athletic and lean adrenal look. The Thyroid Body Type exercise programme, however, needs to revolve around strength training (adrenal stimulating exercise.) Thyroid types, who are not as naturally muscular as their Adrenal counterparts, really need to encourage muscle growth, as this is what their bodies naturally lack. Low reps such as 6-8 work very well for Thyroid types, as they need their adrenal glands stimulated to create that streamline, tight and defined look.


Francesca’s Body Type

When I was Body Typed as a Thyroid Type, my whole background of food and exercise choices just made sense. I understood why I was absolutely addicted to pasta and cereal and why, without fail, I would need something sweet to eat at about 3-4pm ever afternoon. It explained my dramatically fluctuating energy levels, my erratic moods and my flabby appearance. It also explained why I was naturally attracted to cardio machines in the gym instead of weights. I was a completely unbalanced Thyroid Type but before I was Body typed I really just didn’t understand WHY.

Getting Body Typed is an empowering experience, to say the least. It opens you up to a level of understanding about yourself that is profound, intimate Anchorand extremely important if you are to function at your best. And at the end of the day, it just makes sense.


For more information and to get Body Typed, please contact Francesca at


Body Typing Case Study – Chris Carr

“I had always carried extra weight through my life and could never control my eating habits and this caused my fluctuating weight levels. My eating habits, looking back on it now were poor with no breakfast or lunch eaten. I’d just eat large evening meals followed by beer or wine. (Little did I know back then that these food habits were to do with my Adrenal Body Type Metabolism). I would also pick throughout the evening period prior to going to bed.

This continued for years, until the doctor diagnosed me with Type 2 diabetes in 2010. I then went on a calorie-reduced diet and lost 3 stone, as I was then, weighing in at around 24 stone. With the reduction in weight, I was able to reduce the diabetes medication down from three tablets a day to only one. However, over a couple of years, complacency set in and the weight came back on and it increased to just under 25 stone. At this point the doctor asked if I wanted surgery to drop the weight, as my blood sugars and pressure were going through the roof and my cholesterol was dangerously high as well.

It was at this low point in my life, I thought enough is enough, and before I left the Doctor’s surgery, I had made a commitment to myself to sort things out, before my body did that for me.

It was at this low point in my life, I thought enough is enough, and before I left the Doctor’s surgery, I had made a commitment to myself to sort things out, before my body did that for me. I considered a few gyms and liked the look of Gambaru Fitness so I sent an email to Jonathan to ask if he could help with the situation I was in. He responded very positively and said of course they could help and introduced me to Francesca and Body Typing UK.

I think I was at my lowest point prior to visiting the gym for the first time and felt really self-conscious about the way I looked and my obvious lack of fitness. When I met Francesca for the first time she was brilliant with me, as she has been ever since. She explained the principles of Body Typing and how being overweight was connected to hormonal imbalance and how my food choices and health issues had everything to do with my Adrenal Body Type and its metabolism and from that day forward, my perspective on food and how it affected my body completely changed. It was so enlightening finding out that my past food choices actually had an explanation and had everything to do with my Body Type and I could actually balance my metabolism with different food choices. So I continued to embark with my new healthy eating habits but now with more of a tailored focus to my Adrenal metabolism. At that point, I was really gaining an understanding of how certain foods were really detrimental to my Adrenal metabolism and which foods enhanced the efficiency of my metabolism and over a few weeks we started to see the weight coming off.

The weight loss carried on and after around 6 months I had lost approximately 6 stone and was able to start exercising at the gym, to build my fitness and self-esteem up. Francesca put me on a fitness programme that suited my strong Adrenal frame and I felt like I could do it – like I was capable and that was an amazing feeling. This has massively increased my confidence and self-belief and my awareness of my body is increasing continuously and in turn, my blood sugars, pressure and cholesterol all reduced to normal and I was taken off of all medication by the doctor.
I finally reached the target I set out to lose, mid-way through July last year, which was 10 stone. This, using Body typing, took me 9.5 months to achieve and has changed my life for good. I don’t view myself being on a diet, it’s now just what I eat and do. Going to the gym, or going riding with my son on our bikes, isn’t a chore, it’s a pleasure, and something I would never of had the strength, ability or desire to do a year ago.

Body Typing, is all about the balance in your system and you cannot gain this without a true understanding of how food affects the hormones in your body. Because I have worked through my Adrenal type cravings, I am able to have some adrenal stimulating foods every now and then such as beer, or some salted nuts, but maybe only once a month, rather than daily. Can I eat anything I like? Yes, but I don’t want to anymore and in any case I am not attracted to those foods in the way I was once in the past.

So that’s it really, I continue going to the gym 2-3 times a week, I have PT with Francesca and have also introduced my son (who is a Thyroid Body Type, by the way!) to Francesca to work on his diet and training plans, so all I can say honestly, is thanks Francesca.”

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Free COVER model workout plan – get it now!

Our March cover model has put together a free 136 page plan to get you cover model readyand you can download it for free here!









Natalia will show you how to torch fat, shape up and get cover sexy!



Posted in Fat burning, Fitness, fitness model, Fitness models, Misc, Personal Trainer, Resistance training, Women's Fitness, women's weight training, Workouts0 Comments

Felicia_R_low Res

Felicia Romero



Felicia Romero is one of the top fitness models in the US. Here she shares her workouts and her tips for getting and staying in great shape with ultra-FIT.

 UF: How did you get involved in fitness?

FR: I have always been active, playing collegiate softball. I started competing (fitness modelling) when I was done playing softball. I like having something to work toward. A friend at the gym suggested I should compete because I had the structure for it – so I decided to do my first show not knowing anything about dieting and training. However, I did very well and I continued competing and achieving at the pro-level. I earned 6 fitness magazines covers subsequently.


UF: What have been your career highlights to date?

FR: My career highlights include three top 5 placings at the Figure International. I competed in the Olympia for seven consecutive years and my best finish was top 5 in the world.

I’m also very honoured to have been featured on the cover of Flex Magazine Swimsuit issue, two years in-a-row and Muscle and Fitness Hers and Oxygen magazine covers in 2012.

UF: What’s a typical week’s training consist of? 

FR: I usually lift four days a week with two upper body days and two lower body days.




Sample our Jan 2014 issue here

Leg days:

Leg extensions – 3 x 20

Walking lunges holding dumbbells – 20 each leg x 3 sets

Leg press – 5 x 30

Step ups – 3 x 15 each leg

Plie squats – 3 x 20

Leg curl – 5 x 15

Glute kickback – 3 x 20

Upper body days:

Shoulder press (dumbbell) – 5 x 15

Side laterals and front raises (back-to-back sets) – 3 x 15 reps

Lat pulldown – 3 x 15 reps

Rear delts – 3 x 20

Seated row – 3 sets of 15

Triceps press down- 5 x 20 reps

Triceps extension – 3 x 15


UF: Do you train by yourself or with others?

FR: I usually train by myself. My schedule is complicated so it’s nice to go whenever I can get it in. It would be very hard to schedule with someone else. And I don’t like to talk during my workouts either – time is a huge issue for me so I must maximise my time, best I can.

UF: How did you learn what works for you and what doesn’t and have you had a trainer?

FR: You really must pay attention to your body and always have your goals written down. No one knows your body best except for you, so you really must pay attention to your body and how you feel with certain food and exercises. I have had a trainer before. I have learned a great deal from others and it’s nice to get different points of views on training – the more knowledge the better.

UF: What body parts do you find toughest to work on?

FR: The body part that is the toughest for me is my lower half – it’s the hardest to tone and shape. I carry most of my fat in my lower body so I always work to target that area.

UF: What type of diet do you follow?

FR: I wouldn’t really call it a diet, but I do eat clean and health – this is a lifestyle choice and not a quick fix. My problem in the past has been the time crunch and pressure to get in shape in a certain amount of time. That lead to many problems of bingeing and feelings of guilt. So now I make good choices and stay active. I love eggs, fish, veggies, avocado, quinoa and I try to incorporate all of those foods in my diet daily. Just eat clean be conscious of what you put in your mouth and the health will come.

UF: Are supplements necessary?

FR: I don’t think supplements are mandatory for a healthy way of life but they definitely can help. Just as the word means they are ‘supplemental’ to your diet. I have found that many have helped me throughout the years – whether it was for something I was lacking in my body or for energy. There is a product called YouthH2O that has helped me tremendously with my thyroid and hormones. The maca and other amazing antioxidants in it have aided in regulating my thyroid function. If you are going to add supplements to your diet then make sure you do your research and you take products that your body needs.

UF: How do you motivate yourself to train and eat clean?

FR: Motivation must come from within and has to be so much more then wanting to look good. I enjoy working out and that’s what keeps me going. We only get our body once and we must treat it with the upmost respect. Being healthy is a way of life for me. If you force yourself to eat clean and train then it won’t last, but if you treat it like a lifestyle, remain positive then the motivation will be there.

UF: What’s the most unusual workout you have done?

FR: I haven’t really done anything unusual but there have been many times where I have been extremely uncomfortable! I’m not great at cardio so anything with jumping or sprinting always kills me!

UF: What tips have you got for women wanting to get into the best shape they can?


1. Have a plan

2. Take baby steps

3. Stay positive and keep yourself accountable at all times including when you are not in the gym.

4. Mind over matter – you must have the will power. If it’s not there then you won’t reach your goals.

UF: If you had to choose three exercises that you could only do what would they be and why?


1. Lunges: the staple exercise for the lower body that you can do anywhere. No gym needed.

2. Glute kickback: I love training my glutes and this is an exercise I love doing.

3. Squat with a shoulder press: I love doing combination exercises so combining a lower body move with my favourite upper body exercise is perfect for me.

UF: What are your future plans?

FR: There is so much I want to do! I have aspirations for a book, which I have began writing. I want to do fitness workout DVD’s, continue training and helping people reach their fitness goals. I also have been doing more and more motivational speaking and travelling a bit for that. I love it and enjoy talking about fitness, health and nutrition. I want to become an icon in fitness and I will continue working in order to make that happen.

UF: Anything else you would like to add?

FR: I just want to thank my family and close friends (you know who you are). This life can be tough with many ups and many downs but it’s how you handle those times that makes you the person you are. If you have a voice, speak your mind even if your voice shakes – do not give up for what you want. Being happy is the ultimate goal – if you are not happy then what is the point?


Felicia Romero

Twitter @feliciaromero

Instagram @feliciaromero



James Patrick

Twitter @jpphotography

Instagram @jpatrickphoto

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Brooke Stacey Interview Dec 2013 Cover Model

 SUBSCRIBE NOW FOR JUST £14.99 Jan Sale Offer

Body & Life Transformation

Brooke Stacey our ultra-FIT cover model is a prime exemplar of a strong woman. She transformed herself with a training regime that involved free-weights and good old hard work. Now as she says ‘transforming her body has transcended every area of her life in a positive way’. Here’s her story.

UF: Tell us a little about your background (family, location, job, etc)

BS: I was born and raised in Austin, Texas, as a middle child with two siblings in a supportive and loving home with my Mom and Dad.  I was always active in sports and outdoor activities growing up.  My family has been a huge support to me from cheering me on in the sports I played growing up to celebrating my successes as a fitness model as an adult.

About four years ago, I transformed my body and re-assessed my health and fitness goals.  After I graduated college and began working full time in sales I found myself wanting to loose weight – and specifically what I call the infamous “10 pounds” that I couldn’t seem to get off. I hired a personal trainer, Ahmad Watson and went to work adding resistance training, cardio and changing my eating habits. I never anticipated what the end result would be, but after 6 months of training I ended up with a transformed body that I had not even thought possible.  I decided to try my hand at fitness modelling and landed a job with Oxygen Magazine in Canada.  I also decided to get my personal trainer certification so that I could better educate myself and others on my new found passion for health and fitness. Transforming my body has transcended every area of my life in a positive way.  Inspiring others to live healthier, happier lives has been one of the most rewarding things I have been able to do.

Click on image to see Brooke in action on our youtube channel!

I have a full time job in sales that I have done for the past eight years, but in that time I have enjoyed working out, inspiring others and shooting with some of the top photographers in the fitness industry for the last four years as a fitness model.  It is not always easy balancing a full-time job, with being a fitness model and personal trainer, but when you find your life’s passion like I have with health and fitness it makes every moment you do it enjoyable.  I have been blessed with good health and want to maximise that every day by being grateful and by helping others reach their full health and happiness potential.

UF: How did you get started in fitness?

BS: After transforming my body, I decided to try to get into fitness modelling as I mentioned.  I took some starter pictures with a photographer friend at Fall Creek Studios ( and we emulated the pictures in Oxygen Magazine to submit to Oxygen.  After some help from famed, Oxygen staff photographer Paul Buceta ( I was booked for my first modelling job with Oxygen!  It was a dream come true and still is every time I get to shoot with them.  I have since had the pleasure of getting to travel the world from Canada to the Dominican Republic to shoot for fitness. It’s so rewarding and enjoyable.

UF: What has been the proudest moment on your fitness journey?

BS: The proudest moment has been reaching my full personal potential and living a life-dream of being an example of health and fitness to others.  I, like many people, didn’t think it was possible and doubted my own ability to change my life and myself.  Thankfully with God, supportive loved ones and friends, I been able to get through rough times and have reached a happiness from within that I didn’t know was possible.  The fact that my personal journey of self-realisation could inspire anyone else to do the same is amazing and re-inspires me daily.

UF: What are your aspirations?

BS: I aspire to continue to be a positive example of health and fitness for the rest of my life no matter what age or place in my life I am at.  I hope to one day have a family and children and to lead through example and guide my family to a healthy and happy life.

UF: Do you have a trainer or do you set your own programmes?

BS: As I mentioned I have had a trainer from the beginning of my journey that has helped me transform my body and now helps me stay on track to keep my body in top shape. Ahmad helps set my programmes and will train with me to help ensure my form is correct and that I am pushing myself.

UF: What’s a typical week’s training involve?

BS: My training from week-to-week can vary depending on the programme my trainer has me on and the goals we are trying to achieve such as building more muscle or leaning up, whilst always maintaining the muscle I currently have.

We try to switch up my training routine every month to ensure my body continues to be challenged and is changing toward reaching my current goal.  My workouts are set around my current lifestyle obstacles, including my work schedule, so the workout I have provided is set around three days a week in the gym lifting (see below).  For this reason, intensity in my workouts is crucial to the success of my body responding.  We can’t always get into the gym five days a week.  This is also the beauty of a great workout programme, it can have some variability and still be successful. Consistency in clean eating helps me stay on track with achieving my goals in the gym no matter if I’m lifting three or five days a week.

This particular workout routine consists of three days resistance training and two days cardio training.

My cardio days consist of outdoor trail running, stair-stepper or sprint intervals depending on the weather for 30-45 min.


I’ve provided what’s more of a strength and endurance workout – it uses 4 sets with reps ranging from 8-12




Foam Roll
Static Stretch



  1. Dumbbell Squats
  2. Stationary Lung





  1.  Seated Cable Pull Down
  2.  Dumbbell Bent-over Row





  1. Dumbbell Chest Press
  2. Stability Ball Press-ups (hands on ball)





  1. Standing Barbell Biceps Curls (EZ Bar)
  2. Single Leg Standing Hammer Curls





  1. Scull Crushers
  2.  Bench Triceps Dips

(Body weight)





  1. Standing Dumbbell Front Raises
  2. Single Leg Standing Dumbbell Lateral Raises






UF: What areas of your body do you need to work on the most?

BS: My legs are definitely the area I have to work the most.  My definition of most is defined by hitting them from all angles with resistance training, plyometrics and consistent cardio to keep them lean and toned.  My body tends to hold onto fat in my legs

UF: What are your favourite and least favourite exercises and why?

BS: My favourite exercises are always with free weights.  I enjoy lifting heavy and engaging my entire body during my lifting … so for me it’s standing shoulder press and dumbbell chest press because I am strongest in my shoulders and chest and love the adrenaline rush I get from lifting heavy!

My least favorite exercises are biceps curls and sit-ups.  My biceps are my weakest muscle and are most challenging.  I just like to train my abs by engaging during all training activities, so I don’t have to do sit-ups.  I get bored just doing sit-ups.

UF: What advice do you have for anyone wanting to get into the best shape that they can?

BS: My advice is to get started, keep going and never limit yourself to what is possible.  The body is an incredible thing and can achieve beyond what our mind would otherwise limit us to.  If you consistently train and eat healthily the end results are limitless.  Transformations are possible and happen every day.  It’s a matter of how important it is to you and what work you are willing to do to see the results.

UF: What type of diet do you follow and how strict are you at following it?

BS: I truly don’t follow a diet.  I focus on eating clean all of the time.  When I transformed my body I slowly began to make changes to my eating habits like cutting back on fast food, limiting fried foods, incorporating more vegetables and taking out processed snack foods like chips, crackers and cookies.  I avoid processed foods and try to eat natural, organic foods as much as possible.  I have never been on a diet for a show or shoot.  I eat the same all-year round and adjust my workouts and clean up my eating when I get closer to a shoot date.  By applying a holistic approach to eating I find it is easy to follow and maintain my clean eating and I don’t feel like a have to deprive myself.

UF: What tips do you have for women (and men) who struggle with their diets? How do you avoid cravings?

BS: My tip for anyone trying to eat better and avoid cravings is look at the whole picture when preparing a meal or eating out.  Try to make every meal as healthy as you can, like baking instead of frying, lean meats and veggies instead of white starches, utilising healthy fats to cook like olive oil and coconut oil, instead of lard or butter.  This approach has worked for me from the beginning and makes it a lifestyle I can maintain long-term versus a diet that comes and goes.  When you don’t deprive yourself or go on strict diets you will be less likely to crave and binge-eat foods that will sabotage your health and fitness goals. Drink a ‘skinny’ cocktail instead of the high calorie one and say, “Cheers” to a happy and healthy life!”

UF: What are your future goals and plans?

BS: I hope to continue to spread my message about health and fitness and to reach and inspire as many people as possible.  Every day creates a new opportunity for me with magazines and I hope that could lead to some TV personality opportunity so that I can reach even more people and brand ‘Brooke Stacey Fit’ as a happy and healthy lifestyle that is possible for everyone to achieve and live,.

To find out more about Brooke go to:

Images by James Patrick



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ultra-FIT contributor Chris Zaremba win Miami Pro comp

Chris takes First Place!

Congratulations from all of us here at ultra-FIT to our regular contributor Chris Zaremba, who took to the competition stage on October 6th and was awarded first place in his category. The event was the UK National Championships for Fitness Models, organised by Miami Pro in St. Albans.
It was a case of retaining the trophy for Chris, as he also won the same event in 2012, although it was more competitive this year with four entrants in the age-group compared to just two last year. He is now going to attempt the same Fitness Model category on the bigger stage of the World Championships, also organised by Miami Pro, which will be in April 2014.
Chris will be writing a more detailed article on the event, and his preparation leading up to it, in the next issue of ultra-FIT.

Posted in Fitness, Fitness models, Misc, Resistance training0 Comments


▶ Pink bikini with spanish bombshell Ingrid Romero! – YouTube

▶ Pink bikini with spanish bombshell Ingrid Romero! – YouTube.

Ingrid Romero

Cover model Ingrid Romero is a top fitness model based in LA, by way of Barcelona and a few other destinations in between! Last year she won the prestigious Arnold Classic.

 UF: How did you get involved in modelling?

IR: I was born in Spain near Barcelona and began modelling when I was 11 years old. At 17 I left home with little else other than a suitcase filled with hopes and dreams. I travelled to London. I thought I was going to become a model. As it turned out I made sandwiches! After returning to Spain I went to Ireland and resumed modelling. I then went to Mexico, where quickly I became successful. I then moved to L.A where I finally understood the importance of a balanced and healthy life.



UF: Who helped you on your quest?

IR: My trainer who is also my husband (Jo Discuillo Ed) was able to focus me and pull it all together – nutrition, exercise and lifestyle. I was amazed by my progress and I began to compete in fitness model competitions. I love competing and look forward to being on stage. Competition has expanded my modelling and acting opportunities and given me national and international exposure.

UF: You seem to have your fare share of ups and downs – how do you deal with rejection in the somewhat flakey world of looks and fitness modelling?

IR: I have come to learn about rejection. It wasn’t something that came natural. It took a long time for me to understand that it wasn’t me … it was just the fact that I wasn’t right for the job.

UF: How did you cope?

IR: You have to understand that you are going to be criticised in this industry. When you are on stage and you are in better shape than 99% of the population and you’re still being picked apart on whether your stomach is flat enough or your butt tight enough. This can take a toll on your self-esteem. I can assure you to approach your competitions and auditions with confidence then you are more likely to get that job or win that competition. You have to believe in yourself because if you don’t nobody else will.

UF: Have you any tips?

IR: Always prepare properly. Know what you are getting yourself into. Know what the judges or casting directors are looking for.

Always put things into perspective.

Always handle rejection with class. Never throw a fit or have an attitude.

Practice, practice, practice. The more you work on your stage presence, auditioning and interview skills, the more confident you will become.

It’s also very important to have great headshots and modelling pictures. Many jobs will book you on your pictures alone. So make sure you are prepared and current with your portfolio.

In order to compete and do well at a high level you must make some major sacrifices. I would first ask yourself if you are ready for these. If so, then start with your nutrition. What you eat is going to be the biggest factor in how well you do. You need to know how to eat properly and how to alter your diet and water pre competition. If you aren’t sure how to do this then I would work with someone that can lead you in the right direction. You can also research it yourself. Do your reading and ask questions. Reach out to the people that have been there.

Then it’s time to figure out your training plan. Again if you’re not sure about how to go about doing this you can reach out or work with someone that can design a programme for you. You need to know what changes need to be made to your body and how to go about making these.

After doing all this and you see the right changes and you feel this is for you then find a small local show and sign up. Make sure you give yourself enough time to prepare though. You also need to know about stage presence – stage presence is a very important factor that you must not neglect. Being a successful fitness model requires a lot of work and you have to be proactive. You can’t sit back and wait for things, you have to go out and get it yourself.

UF: What’s your toughest workout?

IR: All of them! I always push myself to the limit! And I always give my best at the gym… the only secret for success is working hard. If you work hard it will pay off in the end…

UF: What exercises could you not do without?

IR: The first would be squats. I love working my legs and glutes and for me I get the best results from squats. The second would be the incline ab bench using weights because I love the results you get if you stick with it.

I really like to work my legs because I love the feeling of lifting weights. To be honest, I have to say I love it all (exercises) and love that my trainer and husband Joe constantly changes my workouts. We obviously do a lot of lifting in the gym, but we mix it up a lot with plyometrics in the sand and with track workouts.

UF: What are your weakest body parts and why and how do you work on them?

IR: My weakest body part would have to be my lower back. When I first started working out i hated doing deadlifts so I never really worked my the lower that back much. It was definitely lagging …  now I love to work my lower back and one of my fav exercises is the deadlift!

UF: What are your strongest body parts?

IR: My gluteus! I have always had big glutes. I have worked extremely hard to keep them firm and tight though. When doing my cardio I do different techniques to target the area. I use the elliptical for 20 minutes, I’ll do 3 minutes at a 10 incline and on level 12 and then the 3 minutes on a 15% incline at level 15. Increasing the incline really targets my glutes and hamstrings. I also do lots of plyometrics. I do these to try to keep an athletic, toned look and not just a big muscular look. My plyo’s consist of running stairs, leap frogs, jump squats and so on. I’ll also switch it up a bit and do plyo’s in the sand. This really gets the legs working and makes for a great workout. In the gym I do lots of squats, lunges, and leg presses. I stick to doing 3-5 sets and anywhere from 12 to 25 reps depending on the day and how heavy I’m lifting.

Posted in Fitness, Fitness models, Misc0 Comments

Fitnorama – Ultra fit fitness model workshop. – YouTube

 Ultra fit fitness model workshop. – YouTube.

Action from the first ultra-FIT fitness model workshop. Look out for images from the workshop in our current issue and subsequent ones. If you’d like to attedn our next workshop then go to

You’ll get expert advice from top models such as Shaun Stafford and a portfolio of shots (after the event) and options to get more. Plus you’ll have the chance to be featured in ultra-FIT/Fitnorama magazines



Subscribe for a year and get two extra issues (2 extra months) included for just £19.99

That’s 13 issues and you’ll save over £30 on the shop price

Posted in Events, Fat burning, Fitness, Fitness models, Misc, Personal Trainer, ultra-FIT TV0 Comments


July Issue on Sale Now!


Get More from ultra-FIT
13 issues for 11 Subscription June 2013

July issue out now! We talk to Randy Hetrick TRX inventor, start getting you in beach ready shape with a Sexy, Shoulders Workout, and explain why everyone should rugby train! Elsewhere Rob Riches gives the low-down on the Paleo diet and how it could lean you up among much, much more.

For this weekend Fri 23th June  - Mon 1st July we are offering a great 1 year’s subs plus deal.

Get 13 issues for  £19.99. You’ll get an extra 2 issues free. There’s no better time to get ultra-FIT! And your subscription will include digital issue access at o extra cost! Save over £35 on the shop price.

Click on cover for this great offer!

Posted in Events, Fat burning, Fitness, Fitness models, Get Outside, Innovations, Misc, Nutrition, Personal Trainer, Profiles, Recipes, Resistance training, SHOP, Sports, Sports Injury, Sports Training, Understanding Fitness, Workout of the Week (WOW), Workouts0 Comments

Rob Riches photoshoot preparation

Rob Riches photoshoot preparation

Workout Routine for a Photo Shoot


Rob writes a regulr column for ultra-FIT here is talks about photoshoot prep.

Subscribe for £24 for 1 year and save £22.75 on the shop price. Pick up more tips to get in great shape from Rob and our team of industry experts

The routine you see here is one that I’ve built up and perfected over the years. I have relied upon it each time I step back on stage, in front of a camera for photo shoots, or just to jump into every now and then when I feel like switching up my routine. It’s also a great way to test your strength and endurance every few months as a mark of seeing if your training really is progressing you.

The basis for my routine is to perform it for several days in a row while lowering your carbohydrate intake each day and then increasing it. Typically, if I were competing on a Saturday, I would start this routine on a Sunday six days earlier and perform it every day up until and including Wednesday morning. As noted carb reduction is key I basically halve my carb intake each day from Sunday (starting at around 150g) and end up at just over 30g of carbs on the Tuesday. Then over the next three days, (Wednesday, Thursday and Friday), I would begin to saturate my muscles with up to three times as much carbs as I had been consuming before I had tapered them down (3 x 150g).

This is sometimes known as Carb Loading, or Carbs Backloading. It’s a process that’s worked very well for me over the years. There’s a little more to it than just eating less carbs one day, then lots more the next and you can find out more about how I do this exactly by searching for ‘cutting week’ in the searh bar.

This workout is performed to further encourage the depletion of stored muscle glycogen (a form of carbohydrate), preparing the body to be able to load up on its glycogen storing capacity for the next few days, resulting in big, full, tight muscles.

The aim is to is to lift weights that are only about 60% of your usual poundage with the focus more on volume. You’ll do 20 reps of each exercise, taking no rest in between and then you move on to the next exercise and follow the same format. Basically its a nonstop circuit.

Click on the link to see the full breakdown of the photo shoot workout and description of each exercise at my blog.

What is the Paleo Diet?

I’ve been getting asked a lot about my paleo diet this year, and so wanted to give a more detailed explanation as to what it’s all about and why I’m following it.

The paleo diet has been getting a lot of coverage recently, but it is actually been a concept around since the mid 1970s. Also commonly referred to as the caveman diet and the hunter-gatherer diet, the paleo diet is a modern version based on what cave-dwellers would have consumed during the Paleolithic era, which lasted for almost 2.5 million years and came to an end some 10,000 years ago as the development of agriculture cave rise to grain-based diets, and changed the way people ate. Today’s paleo diet is based upon commonly available modern foods and includes cultivated plants and domesticated animal meat as an alternative to the wild sources of the original pre-agricultural diet

Read more about the paleo diet and see which foods are, and aren’t allowed.


No-Bake Cookies & Cream Peanut Butter Cookies

2 ½ Scoops of TPN Cookies & Cream Pro Performance Whey (80g)
3 Scoops Oats (75g)
2 Tbspn Peanut Butter (80g)
2 Tbspn Raw Honey (80g)
¼ Tspn Cinnamon

Mix all ingredients in a bowl. Roll into 6 balls and flatten each into a cookie shape. No baking is needed. Place in refrigerator to chill. Enjoy!

Each Cookies Provides:
18g protein,
22g carbs,
7g fat,
224 cal

- See more at:


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Posted in Fat burning, Fitness, Fitness models, Misc, Nutrition, Personal Trainer, Recipes, Understanding Fitness0 Comments

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