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Aflete of the week Interview - An insight to my gym routines and daily fitness.

Welcome to the Fourth Edition of “AFLETE” OF THE Week.


Another week gone and haven’t things picked up in pace. I went from not doing much the week before and being able to comfortably increase the training to now having to schedule my sessions in around writing programs and diets for people who are keen to break there sticking points for summer and get in the shape of their lives! I have met some amazing people this week and I would like you to meet an amazing person. A good friend of mine for a number of years now Allira.


Allira has her own 2011 / 2012 15 month calendar being release in just over 8 weeks time. It is something she is able to take off her to do list and something she is extremely proud of. It will be available through her website, but keep up to date with everything going on with Allira on her fan page http://www.facebook.com/pages/Allira-Cohrs/168026139903852


Ok time to meet Allira.


Firstly Allira, thanks for stopping by. Where do you train?


Thankyou for having me. I train at a gym in Northern NSW called Casuarina Rec Club, and also I train twice a week with my PT Cole from Heartbreak Conditioning and we train outside near the beach.


Heartbreak conditioning is owned by a friend of mine Cole Smith. Its a hard styled training which will break you. Cole's training has gotten me into the best shape of my life. (Check Cole out at http://www.facebook.com/cole.totalphysique)


Sounds good, a Personal Trainer that actually trains you rather than presses the incline button on the treadmill! What do you do for work?


I am a Medical Receptionist in a General Practice, a model and aspiring TV presenter. I would ideally like to become a presenter for a sports channel or something fun.


Definitely. Do you have any nicknames?


Ally and some others I won’t share :)


What are some of accomplishments to date?


To date I have shot for Australia's number 1 Men's magazine ZOO weekly several times, I wrote a column for them. I was a runner up in the FHM girl next door competition, this comp basically kicked started the Glamour modelling and the travels around the world for work.


My most favourite thing I have done so far would be travelling to East Timor with the Australian Army. I travelled with funny man Carl Barron and other artists for 1 week to visit the deployed troops. I hope to get back overseas and visit the troops again, as it was a really amazing experience, and I have a new found respect for the people who work away for us Aussies.


Wow. That is something that not many people can say they have done and having some good mates who are in the Army I know they would have appreciated that. So how are you currently training to get you to where you want to be at the end of the year? What is your current training split?


At the moment I am currently in the middle of changing everything up, I train 6 days a week, Interval cardio in the mornings, either 30 minutes of interval rows, or 30 minutes of interval sprints.


With my weights, I choose to train a specific body part each day, rather than doing whole body training.


I train with Heartbreak twice a week, and that within itself kills me. It’s a really hard intense conditioning work out. We focus on Hi intensity workouts, with a good mix of lower and upper body weights.


I want to try some of these heartbreak workouts. What do you do for cardio?


I love my interval cardio. I don’t have the patience to do long slow cardio. I really enjoy sprints, boxing, skipping and RPM. I used to do long walks, but the results I get from Interval cardio, just inspires me to go hard or go home.


You love to train but what is your favourite body part to train and why?


I have to say legs, having a nice toned bum is the way to go.


When I train legs, I always warm up with a lighter set then go heavy


W bar squats 20kgs - 20 deep squats, 20 half squat x 3 sets

Dead lifts with W bar 20kgs - 20 reps

Box jumps - 20 reps x 3 set

DB 6kg lunges - 15 reps x 3 sets

DB Step ups - 7.5kg DB 10 each leg x 3 sets

1 leg lunges - body weight - 12 each leg x 3 sets

Leg Curl Machine - 15 reps x 3 sets

Glute kickbacks - bodyweight 15 each leg x 3 reps


I also enjoy training arms and abs, but Legs would have to be my Favourite.


Top 3 supplements you use?

Evolve WPI Chocolate - I am eating it like its going out of fashion

Define 8 Watermelon - Taste's so good, i find myself having to restrain myself from having more servings

Lypolyze - A great addition to my weight loss stack as it is stimulant free and allows me to not hold back on the define 8.


So when you’re not training, what do you do when you’re not in the gym?

I enjoy spending time with family and friends. I really love going out to dinners and just being a social butterfly. I have big dreams and goals, so achieving them is part and parcel of my daily grind.


Anyone you want to give a shout out to?


Big thanks to Heartbreak Conditioning. I could not of gotten into tip top shape for my calendar without the help of Cole. He gave me the drive to take my training seriously and get super fit, so I am forever grateful to him.




What is the most favourite story you like to tell when you are around friends (the PG version) that you can share?


Ha-ha I don’t have any great PG rated stories, and the good ones, well a lady never shares her secrets :)


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