Sarah Pennicott Pro Secrets Revealed

Sarah Pennicott Pro Secrets Revealed.


Sarah Pennicott Pro Secrets Revealed

Personal Trainer Sarah Pennicott at MasterFitness unveils her top six tips to help push yourself harder.

1: Always decide what your going to do before you start and don’t’ stop until you’ve completed what you have set out to do. Keep a record of what you have  achieved during each workout and plan a steady progression of sessions over the course of the coming weeks.

2: Aim to work at a constant intensity of 70-85% of your maximum heart rate (unless your doing intervals). You can measure this by wearing a heart rate monitor or you can find lots of calculations online.

3: Use interval training to help break any plateaus and keep you seeing results. You can do alternative high intensity exercise with periods of “active recovery” where you work at a lower intensity while you get your breath back. Intervals will push you out of your comfort zone, while also allowing you to recover and keep training. Aim for 6-10 intervals per workout.

4: Reduce your rest time between sets and exercises when doing resistance training. Its important to allow partial recovery of the muscles so you are physically able to complete the next set, but you don’t want to allow full recovery, as this will reduce the effectiveness of the exercise.

5: Get a Personal Trainer. He or she will put you through your pace. We don’t realise how hard we are capable of working and how we can push ourselves as much as we could. Having a session with a PT, even as a one off, will give you an insight into exactly how much more you could do if your really set your mind to it.

6: Always end your cardio with a sprint finish. This is whether you are swimming, running, cycling etc…. dig in and push yourself to work as hard as you can for that last couple of minutes.


Sarah Pennicott

Personal Trainer & Pilates Teacher


MasterFitness November Newsletter 2012

Hi everyone,

This year just seems to be flying by and I can’t believe Halloween is on its way, then fireworks night and then Christmas.

Here is a little update on my classes next month.


This class is still very busy with a waiting list that seems to be growing everyday. As you know, I only limit my class to 12 people. This ensures that I can teach a safe and effective class. So please be patient if you are on the waiting list. I would love to put on another evening class but its just not suitable at the moment, but you just never know, I may put on another one if my waiting list continues to get worse. LOL

One lady came up with a wonderful idea of highlighting my timetable to let you know what classes have spaces.

Also, here is a table that explains all the rolling exercises that some of you find hard. I have also included the Advanced moves as well. It’s a bit hard to show you in a photo but I’ll do some you tube clips later this year


Wow, this is really busy as well. I’m already having a waiting list for my Wednesday evening class. Again, I only limit this class to 12 people, however, I will allow a couple extra if you happen to have your own Kettlebells. My Friday morning class is still going strong, but there are spaces left for my Tuesday morning class as well.



This is a lovely class with a mixture of Pilates and Yoga and takes place at Frank Hutchings Hall. Pre and Post ladies are welcome to come to this class.



I’m thinking of putting on some new day time classes in the New Year. This maybe my new class called HIIT. This class will only last 30 minutes. 10 mins of warm up and cool down with 20 minutes of high intensity workout which is guaranteed to burn that FAT away.


Miss Galaxy Universe 2012 – October 2012 – Training Camp

Miss Galaxy Universe 2012 – October 2012 – Training Camp.

Miss Galaxy Universe 2012 – October 2012 – Training Camp

Hi Everyone,

On October 20th 2012, I will be entering my first competition at Miss Galaxy Universe at Alban Arena in St Albans. Today was our 2nd Training camp in London to learn how to walk and pose. This is the beauty part of the competition, there is also a Fitness section as well.

Sarah Donahue who is organising this event is a famous fitness lady, powerboat champion and also a stunt women in one of the bond movies. If you remember Gladiators, Sacracens, he  was also involved in the competition. You can see him here in the photo.

We have had alot of media coverage in Fabulous Magazine, Bella, Real People, The sun, Daily Mial, Muscle and Fitness, UltraFit, local newspapers and prime time national TV.

We also have the UKs strongest women competing and a GB athlete as well.

The categories are:

  • Fitness Champion
  • Beach Body
  • Yummy Mummy
  • Newcomer
  • Supreme Champion.

Here is a photo of some of the girls at the training camp. You can see me at the end of the girls standing up on the left hand side. (blue bikini top)

Sarah Pennicott

07823 444853

H.I.T – High Intensisty Training



What is H.I.T

High-intensity l training (HIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIT is a form of cardiovascular exercise. Usually theses sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

Because the sessions last for 20 minutes, the HIT workout will lose up to 9 times more fat than a similar cardio workout. It is mostly used for individuals trying to lose weight but the rate at which it can make you fitter makes it valuable for all types of exercise. It has a number of distinct goals and differences which make it unique.

After years of training clients, listening to friends, the most common question I have, how do I loose body fat? I go to the gym 3 times a week whether its weights, doing aerobics, body pump………..why my belly/body still fat.

Interval training is a better way to burn fat than long, slow cardio. In an interval training workout, you’ll do short intervals of hard exercise alternated with short intervals of easy exercise. And yes, even beginners can do interval training.

With our busy lives with work, looking after children or doing both, (that’s me)  time is precious so why not train for less time but work much harder in a short amount of time. It kind of makes sense. I very rarely spend hours in a gym…….why? Because I don’t have time. I just need 20 mins a day of High Intensity Training and I’m done. Mentally, this keeps me focused as I spend most of my time helping others get fitter, slimmer and I’m exhausted by the end of the day, but 20 mins is nothing.

You only need to do 3 sessions of interval training per week, and the sessions just need to be short and focused on quality interval training. That’s how the fat loss interval training research studies are structured.  If you do 45 minutes of interval training, you are sacrificing quality for quantity and would be more suitable for long distance runners.

After reading up on some football players, the longest interval training program they would use is 4 intervals of 4 minutes, with 3 minutes of recovery between intervals (for a total of 25 minutes – plus a few minutes warm-up and cool-down). You simply do NOT need to do 45 minutes of interval training in order to lose fat.  So why spend more time exercising when you don’t have to? We all know, or SHOULD all know by now that diet is the most important aspect of fat loss AND “you can’t out-train a bad diet”, so again, the amount of exercise we need to lose fat is a lot less than what most people think.

Some people will say to me who are doing 45 minutes of interval training, I’m only slightly changing my body shape. Again, I would ask what you are eating, what type of interval training are you doing for 45 minutes? You can do aerobic intervals for 45 minutes, but that’s not needed for a fat loss program. Fat loss intervals don’t need to be done for 45 minutes.  You’re probably really doing cardio for the last 15 of it and you may as well shut it down and go do something else and recover. By OVER-doing intervals a lot you end up with the exactly problem that we’re trying to get away from with the cardio stuff, which is the over use injury risk. Do intervals no more than three or four times per week if you’re going to use them.

So what about my friends who say they hit the circuits, run on the treadmill for 30 minutes………….well; again, there was no change in diet.

It’s about the EFFORT and the QUALITY that you put into the training and the INTENSITY



Kettlebells Bodyweight Combos

By adding the kettlebell, you will bump up the heart pounding effect. Kettlebells are good for people so just aren’t cut out for jumping, so using swings – or snatches if you’re technically able – combined with pushups, chin-ups, single-leg bodyweight exercises, etc., will put turbulence on your muscles and help you burn body fat.

Bodyweight Circuits

1) Jumps

2) Squat

3) Push Ups

4) Total body Ab

5) Shuttle Runs

6) Burpees

There are lots more

Sprints plus Abs

In this workout, you’re going to go through a mini-interval circuit: – Start with a sprint (could be on a treadmill, bike, or outside, or with Kettlebells, etc.) – After the sprint interval is done, go immediately to an Ab exercise for 30-45 seconds (could be a plank, side plank, crunches etc.) – Rest. Repeat up to 6 times



A HIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

So after reading this, 20 minutes is nothing 3 x times a week.

Watch this space for classes/YouTube clips coming soon!

Sarah Pennicott

Personal Trainer & Pilates Teacher

078823 444 753



You must get your physician’s approval before beginning this exercise program. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.


You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use High Interval Training, please follow your Doctor’s orders.