Realfit Gym & Personal Training Malvern East

Realfit is a results-based Gym and Personal training facility located in Malvern East, Melbourne. Book An Appointment Today!

+61-3-9571-9271 135 Waverley Rd, Malvern East
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June 2018

  /    /  June

To remain fit, We should all exercise every day, in as many ways as possible. Walking 15 or 20 minutes daily is the very minimum, but for optimum fitness, walking needs to be complemented with regular strength training, balance and stability exercises and stretching and mobility work. Find a form of exercise that you love and do it with a partner or friend… You won’t find it a chore if

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] If  you merely wish for more, what you’ll get the most of is frustration. Yet when you make use of what you have, what you’ll get is real accomplishment let me use my client Peter as a prime example. Peter never complained about any challenges or  situation in his life, as he understands that what you’ll get is a lot of destructive, depressing anger and resentment. Peter goes

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] The   Quick Start Plan: 1 or 2 fasts per week. Never fast more than twice per week. Fasting is meant to be occasional. Aim for 24 hours of fasting, but anywhere from 20-24 hours is fine. Please don’t go longer than 24 hours. Consume as little calories as possible during your fast. Tea, black coffee, water, and any other calorie free beverage is allowed and

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] As you can see from Margarita’s before and after shot she  Choose’s  instead to live in a world that is overflowing with positive possibilities. On the surface, life can often seem tumultuous and incomprehensible. Yet deep inside, where it truly matters, life is the way you see it and becomes what you choose to make it.I asked Margarita a few questions in the lead up to her

Please, for the sake of your health, answer the question below HONESTLY: Do  any of these symptoms of toxic overload sound familiar? Feeling tired and sluggish… Joint pain and headaches… Frequent gas, bloating, indigestion, or stomach cramps… Seeming to easily catch colds… Puffy eyes or dull skin… Trouble sleeping or concentrating… Constipation or other GI irregularities… Skin problems (such as acne, eczema, psoriasis)… Or even depression, mood swings, irritability, sinus congestion, and bad breath? Yes, These Are Common. But Do NOT Mistake

I have no doubt that a scientist somewhere just read the title of this article and said out loud, “YES! Fred is right! That little thing in your head – the hypothalamus – it IS the thing that is keeping you fat! By George, that Fred guy isn’t a dumb bodybuilder after all – he’s been doing his research!” At which moment, I will be shaking my head and thinking,

So while you may be meeting your weekday goals, many find it harder to stay on track during the weekend. If you find yourself overeating as soon as Friday night rolls around, here are some tips to help throughout the weekend: Check out my 7 top tips 1. Continue to log your food. The workweek may be over, but it is important to keep logging your food, even if you know you’re going

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] This is a “complete meal” that includes a protein, natural carb, and healthy fat. Servings: 8 Prep Time: 15 minutes Serving Size: 1 cup Cook Time: 40 minutes minutes Serving Size: 1 cup Cook Time: 40 minutes Ingredients • 2 cups chicken broth• 1 cup milk (or almond or coconut milk)• 1 teaspoon poultry seasoning• 1/2 cup almond or coconut flour• 2 cups water, divided• 1 cup uncooked quinoa, rinsed• 1

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] As a Trainer we need to be  more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. I have seen it first hand and how this can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Arnold’s approach was anything but ordinary and his bodybuilding success was by no means accidental. 1.CHOOSE THE RIGHT EXERCISES The Oak didn’t just train hard; he trained smart, too. “To get big, you have to get strong. Beginning and intermediate bodybuilders shouldn’t be as concerned with refinement as with growth.” That meant focusing less on single-joint, isolation movements in favour of multi-joint exercises. The bench press, squat, deadlift, overhead press,

1. YOU’RE REALLY  TIRED Our bodies are fuelled by the foods we eat, so if we don’t eat enough, our energy levels can also wane. Whether you’re skipping meals or limiting the types of food you eat, eating too few calories also means you’re taking in too few nutrients. Research shows you need all the macronutrients – carbohydrates, protein and fat – for sustained energy. That said, vitamins and minerals are also

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Today I’m going to tell you how to get your mojo back and how to be sure that it never gets taken from you again! My job is to help people like you get in shape, stay in shape, and reach your peak level of performance. When I find a product that makes this easier for you, I’m excited to tell you about it, and such is the

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Most fitness experts like myself  are recommending only 2-3 HIIT style or high intensity cardio workouts per week when you’re concurrently doing intense weight training. If you want to increase your calorie deficit so you can burn more fat in less time, go ahead and do more training. But for most people, the additional workouts should be low or medium in intensity so they don’t interfere

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Arnie’s back Bodybuilder, movie star and politician Arnold Schwarzenegger discusses his rise to the top. I remember as a childhood kid his movies like ‘Conan and terminator ‘ to name a few Arnie has a famous saying “if it jiggles its fat”  that’s right he likes to tell it as it is no fluff. Obviously on the subject of fat , starving yourself is NOT  the approach I recommend! My burn REALfit program

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] As a seasoned Pt I get it that Everyone has their trouble areas. I often work with clients that have trouble shedding stubborn back fat. It can be frustrating, especially since you can’t spot reduce. The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. 1.Atrophy back of the muscle’s  This basically means that they

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] The  quest to develop a stunningly fit, lean and attractive body is a long, slow journey. It’s not something you achieve overnight by popping a few pills or strapping an electric gizmo to your belly. When you look at someone with an incredible body as a finished product, you often tend to dismiss the long, arduous journey and hard work it took to build that body. Unless

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Yes I believe wattbikes are one of the best pieces of equipment ever made in the fitness industry. Therefore we are lucky to have a Wattbike studio and Wattbike classes here at Realfit These sessions don’t only improve your wellbeing but they will also: help you with weight loss (these sessions will help to keep your body working out at certain levels, where your body is going to burn

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Well, it’s pretty simple! The most potent food sources for antioxidants happen to be berries (blueberries, blackberries, strawberries, etc.). But the list doesn’t stop there. Foods such as cherries, acai fruit, various teas, nuts, and seeds also pack many different antioxidants that your body needs to stay healthy. Other foods that top the list as being antioxidant–rich include: Red and Black Beans Purple potatoes Grapes Red wine Coffee (chlorogenic acid and other polyphenols) Dark

So how do you get anhydrous caffeine? Well the actual process of extracting caffeine from coffee beans is done in two different ways 1) soaking them in hot water, or 2) subjecting them to carbon dioxide. And since soaking is cheaper to do, it is the preferred choice! And as you know, you can also get caffeine by drinking coffee and tea, but it may not be as effective at increasing performance

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Realfit are proud to announce that we are now working with  Amy Mulchay a remedial massage therapist working from Realfit east Malvern beginning Feb 2018. Amy studied at Southern School’s of Natural Therapies in Fitzroy and have been a massage therapist since 2011. In her career she has  had a great opportunity to educate her clients about how powerful massage can be. Ideal for chronic pain and injury,Amy uses a combination

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Some people call them resistance.Others refer them as gremlins.We’ll regardless of what you call these ethereal enemies,if you want to see how effective they are,just take a good honest look at the people around you. How many are truly confident in their abilities ? I think it’s clear many of us are suffering from greater or lesser cries of confidence.They hold us back in every area of

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Whether its wait loss or work,success always comes more slowly than we want.Even when its fast it’s to damn slow.If we let them,these feelings of frustration and impatience will derail us in every endeavour.We must learn to focus on and enjoy the process of arriving at the goal.We must disabuse ourselves of the idea that satisfaction only comes from having,not doing.This is another lesson we learn by

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] The social veneer of modern day technologies has made as soft.The basic necessities of survival are a few mouse clicks away.It takes effort-focused,persistent,dedicated work toward a goal-to create anything of value,whether it’s a good family, a good career social life or anything else.Despite what fake fitness gurus say there are no shortcuts in this lifestyle you either do the work or you don’t and you either

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] We truly are creatures of habit,and we all have deeply ingrained daily patterns of behaviour.In many cases,these habits are useful.They save us mental energy.We don’t need to decide each day how to put on toothpaste on our tooth brush or how to go about washing our bodies. But other habits are much more complex, can emerge without our permission, and can be quite troublesome. Thirty minutes of

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] check out my latest video I get to talk to John about his why Every little step counts, because the little steps are usually the ones that actually get taken. There’s virtually no risk, and yet the rewards, over time, can be enormous. What one little step would make life better for you this very day? Get in the habit of taking small positive steps, and you’ll create big,

  We all may know that spread is loaded with healthy fats, antioxidants, vitamins, and minerals that are needed to stay your body healthy. Plus, it could assist you burn fat and lose weight! Peanut Butter does quite just boost your weight loss! in truth, here are 5 things you probably didn’t know peanut butter can do for your body: 1. Lowers Your Death Risk As i mentioned before, spread is loaded with healthy

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Many of the good and valuable things you do will go unnoticed by everyone else. Do them anyway, because you will know.Many of the contributions you make will not be fully appreciated by others. Make them anyway, because they’re the right things to do. It’s great when you receive recognition for the work you do and the high standards you maintain. Yet even when there is no possibility

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] REALFIT PERSONAL TRAINING IS PROUD TO OFFER AN INNOVATIVE APPROACH TO COACHING AND TRAINING. WHAT DOES THIS MEAN? It means that after an extensive assessment, which will help both you and I ascertain exactly what your needs, goals, and childhood fantasies are, we will then set upon a great quest: to help you achieve those goals, while meeting the needs of your lifestyle, and making those fantasies come true. MY

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] You’re sitting there, and the feeling hits.You have the insatiable need to have something sweet.It could be a donut…a pastry that “comes in a bag”…or even an afternoon candy bar. Whatever it is you crave, you just can’t seem to make it go away……that is, unless you grab something sweet to satisfy your craving. So, what exactly causes this bizarre response? Low Blood Sugar and Cravings There are a lot of

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] There are a lot of reasons why you have cravings. But the two biggest ones have to do with your brain and the type of food you eat. If you’re able to keep your blood sugar stable – and allow adequate sugar to reach your brain – then you may find a reduction in cravings for junk foods. Also, if you switch out your unhealthy food choices – junk food,

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] If your quads are lagging give them a dose of good, old -fashioned front squats With Front squats no forward motion is possible because the barbell rests across our front Delts and upper chest, you’re forced to keep your torso upright and this positioning places significantly more emphasis on your quads and much less on your glutes and hamstrings compared to traditional back squats. Therefore, if quads are

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] I get a few messages and emails from aspiring personal trainers with a myriad of questions ranging from how to raise the bar to how to start and grow a business so I wanted to  hit some recurring themes >Certification Get it done and then continue your training until you have found your sweet spot start there and see where it leads you. >Job vs Career Many people elect to become

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] are the norm forced reps are commonly done with exercises such as bench press or squats and a spotter aids by just touching the weight enough to keep the rep moving. When should you use it in your workouts Usually during the last few sets of an exercise is best doing too many forced reps early in the workout can be too soon What’s the secret of making forced

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Lear how to DO more with less rest using the rest pause system and break through the plateau ! Here we outline three or four favourite techniques for prolonging the duration and intensity of a normal set taking you beyond failure and accelerating muscle gains. Here I am interviewed by one of my trainer Chris So Fred Describe the technique and give an example of how you’d use it Well

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Hey John, we have had lot of great feedback on your 7 week progress and I wanted to ask a few questions for our readers ok great Q, So John what was the one thing you could say that has sparked that switch on inside your head to lose over 4inches off you waste in 7 weeks and really get some lean muscle happening. A.Hey Fred i can’t say there was

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] THE MOST INSPIRING FITNESS EVENT OF THE YEAR AND REALFIT WILL HAVE A STAND THERE STAND C40 The Fitness Show Melbourne brings together the latest trends, products, events and experiences, with dedicated strength, active and industry zones catering towards the interests of those passionate about leading a healthy and active lifestyle, bodybuilding and strength enthusiasts, and fitness industry professionals and we are super excited to be part of

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] You crossed the finish line, crushed your circuit routine or cranked out your last set at the squat rack — but you’re not done yet . For optimal health and exercise results, you need to cap off every sweat session with these tasks 1. STRETCH ANY MUSCLES YOU WORKED Static stretching (Think: bend and hold) is best reserved for after your workouts. A comprehensive review published in The Scandinavian

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] In simple terms, muscle can only contract in a few ways. It can do the obvious and contract to shorten the distance between joints, such as when doing a bicep curl. This is called aconcentric contraction, where the muscle tenses while shortening. It can also tense while lowering a load, or resisting it, such as when lowering the weight on a side lateral (see picture ). This type

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] thanks Catherine Robson Sydney morning HERALD FOR PUBLISHING THIS ARTICLE [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] If you are thinking about going into business with your spouse or if you are in business together already, you can increase your chance of success in marriage and in your business by following these steps we are living proof : 1.We Know our Role When you work with your husband or wife to define crystal clear roles with precise measurable goals that have specificity and realistic deadlines. If

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Success is a habit that is readily available to you is the message colby gives in this video. The hours and the days will pass whether you make use of them or not. Choose to focus your energy in a specific direction, again and again, and put the power of time to work for you . Keep your thoughts, your words and your actions pointed in the direction

The smell of a fresh cup of coffee in the morning can be mesmerizing.For some, coffee is the perfect way to wake them up in the morning. And for others, coffee can create FEAR. Why? The consensus on coffee and your health is blurred.In fact, there are studies for both sides one for and one against coffee for health. So the question remains: is coffee beneficial or harmful to your health? You decide for yourself. Coffee see link  Coffee is full

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] You should continually experiment to discover what works best for YOU is what I tell my clients . Not just your workout routine, but your meals as well. Implementing a nutrition plan that’s right for you should be a process of trial and error – an ongoing experiment with portion sizes, food combinations, and eating at different times of the day. When I have clients that are starting out, for the first week

Explosive exercises are the best. These recruit all your muscle fibre types and use the most amount of calories to do so. They are anaerobic therefore they are high intense with shorter duration periods (meaning they require rest in between sets). They are my go to cardio exercises when I’m limited with time. Remember though that the workout is only a small part of fat loss. Don’t ruin your hard work by

Peanut butter is loaded with healthy fats, antioxidants, vitamins, and minerals that are needed to keep your body healthy. But peanut butter is more than just a treat.  It’s a true weight loss food when used correctly.  Peanut butter contains plenty of monounsaturated fats that help curb hunger and lower inflammation. But peanut butter does more than just boost your weight loss!  In fact, here are 5 things you probably didn’t know peanut butter

You don’t have to skip dessert just because you’re on a diet. What you need to do is change the way you make your dessert. Instead of packing your dessert full of sugar, fat, and processed flours, why not include healthier options like nuts, fresh fruit, and dark chocolate. Yes, I said chocolate! Studies show that these three popular ingredients not only hold promise for blasting away belly fat… …but they could also steadily improve

Fred should I use butter or margarine ? This question just came I from a client who just started working with me so I wanted to share my article happy reading. If you opt for margarine because it’s “better for your heart health,” then today I am going to give you THREE good reasons why you need to change your mindset towards butter: The 3 Reasons Why You Should Use Butter Now, would you put BUTTER on

When you don’t eat you get hungry, right?… And when you’re trying to follow a diet, doesn’t it feel like you’re hungry all the time? It’s like you’re running a marathon and the finish line keeps getting pushed away. There’s never a day or a time when you are allowed to just NOT be hungry. However… Imagine being hungry only once or twice a week for a specific amount of time… And the rest of the time

Not only do these 3 foods pack a punch in the nutrition ring, they may also provide you with nutrients that may help satisfy your appetite.Meaning, that when you eat them – in the right portions – you may feel fuller, for longer, therefore preventing that hunger spike from occurring 10 minutes after you ate. 1. Eggs The egg.  The one food that people have been told to fear for years, may actually

Why not get creative and even reignite your love of fitness by trying new, fun activities. Not to mention, exercise can help you beat those winter blues! So here is my hot tips on How to Make the Most of Winter Workouts Change your mind. Winter isn’t just about cold weather, it’s a whole new season! Embrace the time of year by sitting down and revisiting your goals, so go ahead put pen to paper and

1. Aspartame: is a common artificial sweetener with side-effects that range from hallucinations to seizures to even brain tumors. Example brands are NutraSweet and Equal. 2. Splenda (often on labels as “Sucralose”): can enlarge both the liver and kidneys and shrink the thymus glands. Other side-effects include skin rashes, panic attacks, diarrhea, headaches, bladder issues, and stomach pain. 3. Saccharin: is commonly manufactured by combining anthranilic acid, nitrous acid, sulfur dioxide, chlorine, and ammonia. In addition to it being thought to

The two unions of a marriage and a business have very different objectives and neither partnership can be ignored if you want to be successful in both ! “The decision to work with my wife was a very easy one”, . “Our marriage is one of the best things about my life, and I didn’t want to complicate that. I’m happy to report so far  that it’s worked out better than

The best advice I have ever received from my older brother Johns  was to enjoy the process and I never forget where I started. Building your physique takes time, it doesn’t happen overnight said John as he handed me my first home made barbell -Fitness is a lifestyle that you have to commit to every day. It’s not just about getting on stage and you’re  done but rather the process of creating

We get it You want a strong, defined abdomen to power you through workouts and to look great naked. That’s where the simple  toe-touching exercise comes in. It works the middle and upper region of your ab muscles. Although it alone won’t give you a six-pack, it does work the muscle responsible for that cut look. Use the exercise as part of a comprehensive core-building workout, which contributes to better sports performance, daily

“Low on energy” is the # 1 complaint of people who stay busy juggling a career, a relationship, kids, and a workout plan. Keeping up with all of these important activities requires a lot of energy! There are all sorts of manufactured energy drinks, pills, bars, and “shots” on  the market, but none hold a candle to real, whole food. Choose the right foods and you’ll get more nutrients for faster (and better), long-term energy, with a

Sweating it out on the treadmill or lifting weights in a gym is fine for the first few days of an exercise programme, but after that who can stay motivated with the same old boring routine? Not to mention, on the days that it’s rainy and grey outdoors, or when you’re just can't be bothered, your fitness routine generally is the first thing to get chucked off your ‘to do’

I get it we all want to lose weight faster and easier from our exercise? Well do you want to have more free time to do what you want instead of working out more?     Are you sick and tired of not getting the results you want fast enough? Are you afraid to look at yourself in the mirror when you are naked or when changing clothes?   Well then, I have very exciting news to share with

Seems to be everywhere you turn you see a trainer posting a pic or video on how they changes there clients and how they smashed there workout.whilst I am all for change the reality is that what you see isn’t necessary what you get and this rule applies more so to trainer’s now than ever. Often people with great bodies are not always the happiest they have not addressed what’s going

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Dear Prospective Employee, First of all, thanks for taking the time to visit this site. It’s my hope you have precisely what I need in an employee so I can take this page down immediately and put you to work in the fun and rewarding job I have available. So, let me tell you about me, my company and the job. My name is  Fred Liberatore and together with my

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] There’s a saying among strength coaches and personal trainers like myself .. “You can’t out-train a lousy diet!” While nutrition is ALWAYS critically important, it’s more important to emphasize for the beginner (or the person whose diet is still a “mess”), while training is more important for the advanced person… (in my opinion). When client’s first come to see us I say often that getting in shape is a lot

I was recently asked this question during an intense session with one of my clients and he BEST oils for cooking, most oils come in THREE distinct categories depending on the type of fat that is found in them. The different types of fat are: Saturated fats – the molecules in this type of fat are bound tightly together, making this type of fat stable – even when exposed to high heats.  These types

Here’s a delicious recipe that’s easy to make and the perfect balance of natural carbs, high-quality protein, and healthy fat. If you’re unfamilar with freekeh ! Servings: 6 Prep Time: 15 minutes Serving Size: 1 cup Cook Time: 50-55 minutes INGREDIENTS 1 cup cracked freekeh 3 sweet potatoes, cut into 1-inch cubes 2 large boneless, skinless chicken breasts 4 cups vegetable broth 1 bunch of fresh kale, cut into bite-sized pieces 1 small

Trying to eat healthy, it’s very important that you have healthy foods readily available. The following is a list of  healthy foods that you can freeze and have ready at a moments notice. 1. Tomato Sauce: contains lycopene and glutathione, two powerful antioxidants that fight disease and boost your immunity. Tomato sauce is easy and versatile, as it goes well on lean meats, seafood, and vegetables. Simply pour sauce into freezer bags and

1. Practice Deep Breathing Yogis practice the ancient art of deep breathing to relax, clear the mind, and to cleanse the body. However, deep breathing, just like they do in yoga, has been shown to DECREASE cravings. It’s true!  And you may be able to do it in as little as 15 minutes per day! One study showed that smokers, who performed deep breathing techniques, were less likely to crave a cigarette after performing

QUICK ACTION PLAN Look, cravings stink.  We get it.  Cravings make it hard to concentrate and they make losing weight nearly impossible.  But there are certain steps you can take to curb those intense, mood-altering cravings and reduce the death grip that sugar has on your mind and body. For example, one of the easiest ways to curb cravings is to eat the right foods.  Foods that will help stabilize your blood sugar

Two Deceptive Sugar Labels As you know, sugar is one of the WORST ingredients for fat loss. In fact, it does the exact opposite – it encourages fat gain. Why?  When you ingest sugar, you have a sharp increase in your blood sugar.  And this spike creates an equal spike in your insulin levels. Although helpful for shuttling nutrients into your cells, insulin is considered to be the fat-storing hormone. Insulin tends to shuttle most extra

Recipe contributes primarily fibrous carbs. Like to prepare ahead? This is a great recipe to double or triple. Seal cooked vegetables in airtight containers or bags and refrigerate or freeze until needed. Servings: 6 Prep Time: 20 minutes Serving Size: 1 cup Cook Time: n/a INGREDIENTS Marinade: 1/2 cup reduced sodium soy sauce 1/4 cup Worcestershire sauce 1/2 teaspoon chili powder (red) pepper Vegetables: 3 medium zucchini (courgettes) (cut in 1/4-inch slices) 3 medium yellow summer squash (cut in 1/4-inch

1. Balance Your Strengths If posture reflects strengths and weaknesses, you can positively affect it by getting your muscles into better balance and, for most people, that means training the posterior line a bit more (calves, hamstrings, glutes, back—all of these muscles are connected along the posterior chain). They usually need a little more attention than their anterior counterparts to keep the body in balance. TIP: Add more Romanian Deadlifts to target the hamstrings,

With social media what it is I can’t but ask why people are being obsessed with the body that they want why not   start being more obsessed with consistency. The most important thing you can do with your fitness is to move from maintenance to progression. Yes also showing up helps and if you make it your goal to show up every single day, you’re going to do the workouts, and even if you

Numerous toxic chemicals used in our food supply negatively affect the thyroid gland, slowing down metabolism and our ability to lose fat •  Some scientists believe that our body actually creates more fat to deal with the load of environmental toxins we are exposed to. Because toxins are so damaging to our sensitive cellular DNA, in an effort to protect itself from these toxins, the body may add more storage by increasing

I have discovered over the years that a fascinating fact about your subconscious mind is that it’s completely deductive in nature. In other words, it’s fully capable of working backwards from the end to the means. You don’t need to know how to reach a goal at the time… I tell my clients and also myself for that matter that you can use visualisation to plant goals into your subconscious mind. You simply

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] McDonald’s has been known for it’s less than healthy fare so after our epic leg workout we decided to head to the Golden Arches and discover if we could eat  a meal that fits within the overall structure of  our diet plan. We Gazed up straight at the Salads With everyone growing more health conscious, more fast food chains are introducing salads to their menu and McDonald’s is certainly

1. WORKOUT VARIETY AND ENTERTAINMENT As a trainer i know the importance of Switching up  workout’s every few weeks is one of the best ways to keep from hitting a plateau. The changes in your routine force your body to continue adapting to new stimuli, but, perhaps more importantly, they also keep you entertained. You can easily plan and carry out workouts without the Bosu trainer and guaranteed to make you sweat swear

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] As a Master Coach transforming hundreds of people, I have learnt with my clients that what they do consistently and repeatedly grows stronger after all repetition is the mother of all skill. And that provides you with nearly unlimited opportunity. Bottom Line is that Success is not a secret that is hidden from you. Success is a habit that is readily available to you. Life is made up of moment

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] As a Personal Trainer and master coach I have come to learn with my clients that Life’s most serious challenges do not arrive so as to punish them. Rather, they serve to shine a light on what is truly meaningful and valuable. Jess is a great example she found the  strengths and skills that she  may never  have know about and for some it comes when a 

I know I should lose some weight, but I just can’t give up cheese.” Or: “I try to stick to my diet, but every time I go out to a restaurant, I can’t pass up my favorite meal.” In my opinion, thinking you have to rigorously deny yourself everything good in life is the reason so many people to fail on their fat-loss journey before they’ve even begun. Why would you put yourself through months of

The surest recipe for failure, is to avoid failure. If you cannot accept the prospect that you might fail, then you will most certainly fail. To avoid failure, is to avoid even the possibility of success. Most of my clients that do well recognise that accomplishment requires effort and commitment. And it requires risk. Accomplishment requires that you make decisions, set priorities, make choices, and take action especially when i comes to

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] At realfit we couldn’t be more prouder of Ben he continues to excel in his soccer and combined with weight training understand the benefits of great Nutrition. Ben is taking Udo’s oil on my recommendation as I explained to him the importance of Udo’s Oil which contains the only 2 truly ESSENTIAL fatty acids: ALA and LA. Ben say’s What I love about Udo’s Choice products are made from natural,

You get great abs from reducing your body fat, and you reduce your body fat by creating a caloric deficit through nutrition and metabolism-stimulating and calorie-burning exercise. 7 Nutrition Secrets For Great Abs That leads us to nutrition. Many people say that “abdominals are made in the kitchen, not in the gym,” and there’s a lot of truth to that. You can do thousands of reps of ab work every week, but if

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Despite what magazines may tell you, you can’t simply trim your waistline with a few simple exercises. The concept of “spot reduction” (i.e., using exercise to lose fat in a specific area or body part) is a myth, but with a smart plan and hard work, you can unveil sleek abs and obliques. Don’t waste your time with endless sit-ups or side bends. Here are 2 simple

Did you know that eating a large meal increases the opportunity for fat cells to extract fat from the blood and, therefore, grow bigger. Fat cells can actually adapt to a pattern of large, infrequent meals by becoming more efficient at storing fat. In addition, a 2-3 meal-a-day pattern causes the body to face long stretches without food. By the time lunch or dinner rolls around, you’re so famished you’re more likely to

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] For me the process of imagining myself going through the motions of a  athletic performance activates brain areas that improve my performance. Extensive research suggests that Positron Emission Tomography (PET) scans reveal that the mental rehearsal of an action activates the pre fontal areas of the brain which is responsible for the formulation of the appropriate motor programs. In practical terms, this means you can benefit from the use

We all wonder…..what is the most important meal of the day? Whilst all meals are important, the one I like to focus most on initially with clients is dinner! So why do I put so much emphasis on this meal? I find that it is the evening meal in which people seem to crack. Ever eaten so well throughout the day and found yourself ordering Uber eats for dinner or sat

Article written By Holly Williams Legendary bodybuilding and Master coach trainer Fred is famous for saying, “Bodybuilding is 80% nutrition!” But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? So Fred which is really more important, nutrition or training? This IS an interesting question Holly and I believe there is a definite answer: The first thing I would say is that you

“Battle Your Biology? Fat Chance,” proclaimed a headline recently in the health section of a recent  newspaper. Quoting new research and citing psychologists, dietitians and physicians, the article says that more and more evidence proves that your weight is genetically determined, and if you’re fat, “it’s not your fault.” “We’ve known for a while that genes – more than environment and behavior – explain obesity” While genetics are definitely a factor, believing you

I was driving down chapel street the other day and pulled over to use the rest room at a cafe  on a Saturday morning, The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area!  there recent split up or something. You’d think Brad and Angelina were there signing autographs afterNope. Just a regular weekend at breakfast-time. Yep. It looks like your friends and

4.  Outsmart the Buffet When dinner is served buffet-style, use the smallest plate available and don’t stack your food; limit your helpings to a single story. “Go for the simplest foods on the buffet,” . “Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips.” 5. Schedule your workout like an appointment You wouldn’t miss work, a doctor’s appointment or an important meeting to bake cookies or

The quest to develop a stunningly fit, lean and attractive body is a long, slow journey. It’s not something you achieve overnight by popping a few pills or strapping an electric gizmo to your belly. When you look at someone like Chris with an incredible body as a finished product, you often tend to dismiss the long, arduous journey and hard work it took for him to build that body. As his

You see it every day when you hit the gym… The people doing endless crunches, sit-ups, and bicycle crunches because they want to get the flat stomach or rippling six-pack… But the truth is:  They are doing it all WRONG! Doing hundreds of crunches – over and over again – will NOT get you’re the flat midsection you’re dying to have. So what happens then? You lose all gumption…you lose your motivation…you quit when you’re

An astonishing 96% of weight loss attempts fail. We gain back a tragic 95% of all the kilo’s we lose. I even tell my clients Dieting is worse than useless  It‘s counterproductive. Relying on will power often leads to weight gain. Most of the reasons we’re overweight have nothing to do with food or diet. But, not being aware of these simple truths, people turn to food-based approaches like dieting–and fail by

When it comes to Health & Fitness, it’s easy to get caught window shopping. Maybe you have found yourself browsing gyms and personal trainers, hey maybe you’ve even made a few phone calls….BUT that seems to be as far as it goes! Well let me tell you something….window shopping may be ok when it comes to that pair of shoes….that jacket…or that sofa that would just make your house perfect! We

Wish you were better at remembering people’s names or could call up random sports facts from your memory during trivia nights at the bar? Keep up with those daily gym rituals and runs. The new research shows muscle tissues secrete a protein, known as cathepsin B, that is then transported to the brain, directly linking exercise to memory in mice. The researchers, whose findings were published in cell metabolism, also discovered