Following on from our fitness model workouts and feature (Feb/March issue) … we will be profiling Sonia Jankowiak as she prepares for the FAME fitness model competition this May

ultra-FIT regular contributor, fitness model and presenter Audrey Kaipio will be prescribing the workouts and ensuring that Sonia gets to FAME with that ‘fitness model look’.

Progress report 1

Setting the scene

Sonia loves to exercise hard and watches her diet, but despite this and like many dedicated gym goers, she cannot shift those last 10 pounds and does not have enough muscle tone for all of her efforts. Sonia has always struggled with her weight and when she was younger she was anorexic.  When she started eating again she put on a lot of weight even though her calories were still quite low; this was because her metabolism was quite messed up.  As a result, her body was holding onto those new calories.
She is also from the ‘more is better’ school of thought regarding exercise and kept training harder trying to shift the weight and kept her calories low. She loves her high-energy circuits and working out very hard.

The stress from Sonia’s workouts combined with that from a busy London lifestyle resulted in her coming down with frequent colds and holding onto a lot of fat around her mid-section.

Audrey’s prescription

1) I took her off cardio to unload the stress on her body and to help her gain maximum muscle from her weights sessions.

2) I prescribed Qui-Gong two times a week to help her relax her parasympathetic nervous system, release anabolic hormones and decrease cortisol production.

3) I scheduled heavy weight lifting sessions five times a week.

Sonia needs to put on a lot more muscle tone to shape her body.  Her weights workouts are no longer than 1 hour, 45min to 1 hour is the optimal amount of time to train for anabolic hormones to be secreted. She is on a 5 day split – similar to the ultra-FIT fitness model workout in this and the previous issue.

4) I introduced extra calories to support the sessions and precise supplements before, during and after a workout.

5) I gave strict instructions to get to bed by 10:30pm – this is the optimal time for bodily growth and repair overnight.

A more detailed report will appear in our next magazine – out on the 26th March and look out for regular site updates on this site.

Cover model, fitness model, personal trainer and Sonia’s coach Audrey Kaipio.

To contact Audrey go to:

http://www.audreykaipio.com

Sonia and Audrey start posing!

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