The wellbeing of our loyal customers is and always has been our highest priority. We continue to monitor the Coronavirus situation based on the advice of the World Health Organisation, Over the past few weeks, we have seen the Coronavirus spread to new locations around the world. Our Industry is one of communities,so we are proactive…

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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…

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The reason why I love training with kettlebells is they are an extreme all round fitness-you can always progress and improve your workout the fact that the shape and compact size makes this piece of equipment very unique. For those not aware of the kettlebell there you can allow safety acceleration it on the way…

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The swing is the foundation of effective Russian Kettlebell training.It dramatically improves one’s performance in most sports ranging from running to martial arts to powerlifting. My own research shows the kettlebell swings improves your balalnce and posture and a great overall fat burners,when performing the swing a few things need to be considered such as…

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Did you know that the ‘Get Up’ is a terrific exercise why ?well for starters where the spine is controlled and the overhead weight is steered as the body learns more movement patterns that maintains torso stiffness while driving with other extremeties. The fact that the get up provides shoulder stability mobility and resilience makes…

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As shown here with Danni the chin up can be used as a back and arm accessory exercise, much like the pull up, to increase arm and back pulling strength, increase muscle hypertrophy of the back and biceps, and improve grip strength and muscle endurance necessary for heavy lifts or grip dependent exercise. Being able to move your…

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We recently had this question come in from one of our followers so we thought we would share it Question:  Fred I’m really enjoying the workouts that you suggested , but often have a very hard time concentrating during my exercise session and staying focused on what it is I’m trying to accomplish (improved strength…

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personal trainers Fred and Danni

What came first: business or love? Love came first. We have known each other for almost eleven years and have been married for seven years. So What’s  our best advice for balancing our work and love lives? We make sure to constantly carve out time for ourselves. Both of us have our own lives outside…

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In order to receive the benefits of recovery and hence to get the most out of your training-you must pay attention to recovery as you do to your training. That means treating recovery as an extension to training,which it is,and approaching it with the same zeal.You have to go easy to be able to go…

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1.Sprinting will reduce body fat and strengthen you far more than long slow cardio as sprinting requires maximum recruitment of muscle.After about 8 seconds sprinting sends acid signals to the muscles,which activate the fast twitch fibres.Did you know fast twitch fibers are thicker than slow twitch fibers and they grow in size when activated by…

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The route to success in any area of life can be summed up in a simple, easy-to-remember formula. Decide what you wish to do, and then do it just like our client Angie she has been a great supporter of our services for over 12 month’s. That may seem entirely obvious, and indeed it is.…

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1. Take up a winter sport. If you’re a competitive type, why not try a new winter sport? From skiing to snowshoeing, there are many great options that burn mega calories and put a whole new twist on your cold-weather workout plans. 2. Get creative at home. Sure, getting to the gym can be more of a hassle…

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Here’s a little “Weekend Survival Guide” – designed to help your healthy eating plan survive those dreaded weekends: Plan family activities like bike rides or outdoor games. This helps you spend time with your family and burn calories at the same time! Carry a water bottle with you to your weekend activities. This will help you get your water for the day and resist…

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About Adam “I lost 6kg’s of fat in less than 6 weeks with my trainer on Fred! The 6 week challenge allowed me to accomplish what I thought was impossible. My trainer has been AMAZING – there for me every step of the way!! From the moment I started the program, my trainer helped me…

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I often get asked a lot by my clients, family and friends what I love about personal training I have been doing PT for over 30 years . The answer is never a short one as I truly LOVE and am PASSIONATE about what I do! Let me list the many reasons why I LOVE…

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This picture of me dropping my shorts was taken in February just before my 53rd Birthday and whilst some readers may find this shot gross I can tell you that training your legs ad training them hard is one of the most important aspects too your overall health and fitness ! The simple hack is…

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Thanks to our Realfit Trainer Holly not only has Adrian packed on muscle but he has also pain free especially in his back. Whilst seemingly trivial statistics, they go a long way to highlighting women’s ability to focus their attention on the task at hand, particularly in a stereo typically male-focused arena such as training…

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I learned a long time ago that “The only way to lose is to quit”.   As long as you continue to make the effort and test and measure your results, you have not lost and your still in the game. Everyone experiences setbacks yep even me . However, those who achieve the most experience the…

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Everyone women that  I train has different strengths, weaknesses, and eating patterns. I tell my ladies that you will only become successful when you learn to respond to your own feelings and not to what someone else says is right for you. It is critical that you learn how to be aware of and attend to both feelings…

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What is the difference between desperation and determination? The difference comes from having a positive, meaningful direction. The energy of desperation is wasted on self-pity and negativity. That can lead to destructive behavior, which only makes the sense of desperation worse. Yet by choosing a positive orientation, you can always transform the self-defeating energy of…

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Without a deadline you can exhaust yourself and still not arrive at any meaningful accomplishment.  A deadline compels you to prioritise and to expend your best efforts in the most meaningful direction. With a deadline, you are constantly reminded of how valuable and precious your time is. You’re able to see resources and opportunities that…

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Interval training is alternating bursts of intense activity with intervals of lighter activity. For example, if you walk for exercise and you’re in fairly good shape, you might incorporate 30  seconds of jogging with 1-3 minutes of walking, and continually repeat. If you haven’t worked up to jogging yet, you might alternate a moderate walking…

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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.One of the main benefits of isometric training is that the body is able to…

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QUESTION: Do you think that the intensity of your workout is “THE THING” that gives you results or is it more about being consistent with your workouts? I like doing these kind of workouts, but I’m having a hard time pushing myself that hard every day and I’m finding now that I’m starting to dread doing…

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My top clients have one thing in common – they keep an honest fit book and food journal. They record every mouthful of what they eat and every sip even if they have gone off the rails . I also ask them to jot down the time, who the meal is with, and where they…

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A minimalist lifestyle is the reduction of stress and material goods to focus on what matters the most.While for some, a minimalist lifestyle may begin with simplifying out diet or meditating. When you have less physical distractions around you it actually correlates to less mental clutter,which in turn gives you permission to look deeper into…

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This is a technique in which you use your thoughts and imagination to bring you closer to achieving your goals and creating what you want in life.When we visualise we act,and our subconscious mind interprets imagery as equivalent to a real life action,put simply,as if it already happened,and this helps our intention move from imagination…

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When you have a morning routine,made up of positive habits as possible,then you’re starting your day with intention and bringing your morning ‘wins’with you into the rest of the day,while also working to deter bad habits along the way.A study has found the key to happiness is structuring your day so that includes activities that…

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These are the 3 guidelines to follow after a workout: 1. As with every meal, you should include a lean, complete protein source, such as grilled chicken breast, cottage cheese, or protein powder. These are not only high-quality protein sources, they are also “quick-digesting proteins”, which is optimal after a workout (so the proteins’ amino acids reach…

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here are 3 tips that will limit cravings, and over-all sugar consumption: 1. Focus on Protein: often times when we craves sweets it’s because we are lacking protein. Remember, serotonin is made from an amino acid (the building blocks that make up protein). PLUS, sugar alone causes your insulin, or blood sugar levels, to shoot up and then…

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Have you ever started a weight loss or exercise plan, veered off course, and then decided you’ve already “blown it”, so might as well continue being “bad” and start over on Monday? If so, you’re not alone. It’s very common. Instead of straying from the plan on Friday night and then getting right back on track…

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Did you know that fibrous carbs are extremely beneficial for 4 reasons: a.) they are low in calories, b.) they are high in fiber, c.) they have almost no adverse affects on insulin, and d.) they are loaded with vitamins and minerals and other nutrients that fight off illness and disease. So then why shouldn’t…

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For me as a seasoned Personal Trainer this 12 week challenge is all about sharing my journey and making it as easy as possible for you to succeed. As a personal trainer and business owner my time is valuable so i wanted to think about  the most user-friendly program ever for me ! In 12…

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There are 7 lessons from James success story that I want to share with you because even if you have a different personal history than James, these 7 lessons are the keys to achieving any previously elusive fitness goal for the first time and I really think they apply to everyone. 1. Set the big…

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yes that’s right my Mum is so fit she can put people half her age to shame ! Here’s a few simple examples: Mum say’s Get in the habit of waking up early washing your face and getting straight out the door for a power walk followed by some light resistance training (see pic) Get…

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When you jump out of bed at the buzz of your alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear during a gruelling workout is your stomach growl. f…

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MY TOP 5 TIPS TO BE A SUCCESSFUL MAINTAINER 1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance. 2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and…

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It was a few years ago when i decided to grace the stage after just turning 50 it was a long life quest to hold a title of Mr Australia in my division,not only did I do that I ended up winning the Mr Australia Asia and here are a few tips I learn’t on…

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Fred Why Is It So BLOODY  Hard To Make Healthy Behaviour Changes was a question thrown at me recently  ? It started me to think that could it be something as simple as the way we spell a word hold a hidden clue to why we have so much trouble making healthy behaviour changes? But…

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The four key elements that should be included to ensure an effective and complete warm up are: 1. The general warm up This phase of the warm up consists of 5  Minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow and increase muscle temperature.…

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Is there something that’s distracting you and keeping you from staying focused?Perhaps your pissed off with life(we all been there) There will always be some distraction or another, story from stopping you getting what you truly deserve in life  but you never have to give in to those distractions. I found that the way to…

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To say I was nervous getting Fred as a Master coach under my wing  was an understatement! The weights were not the problem after Fred clearly explained how his volume principle works, the food was! I knew it was going to be a major shock to the system. I loved junk food and was never…

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As a competitive amateur Bodybuilder I’ve learnt that Sometimes it can be truly helpful and enlightening to wander without a clear destination and to explore new territory. Yet if that’s all you ever do, all that enlightenment will never be put to use. When you give yourself a clear, specific goal, your actions take on…

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In My previous article here i discussed if some people are born with fast metabolism  Can You Speed up Your Metabolism to Lose Weight? Weight loss isn’t only about eating fewer calories. Effective weight loss programs also include strategies to speed up metabolism. Fortunately, there are multiple ways you can do this. Below are 5 simple methods.…

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Metabolism is a term that collectively refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs. This is the reason some people can eat a lot without gaining weight, while others seem to need less to accumulate fat. The “speed of metabolism” is commonly known as metabolic rate. It’s the…

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The biggest advantage of protein supplements when people ask me is that not that they can build more muscle than chicken or egg whites or any other whole food protein, the biggest advantage is convenience. It is easier to drink a protein shake than it is to buy, prepare, cook and eat poultry, fish or…

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If people don’t understand the “calories in” versus “calories out” equation, they’re not going to lose fat and will mistakenly think that there’s a cause and effect relationship between specific foods and gaining fat. Many people think eating pizza or a burger or chocolate equals getting fat. It doesn’t. It’s not a cause and effect…

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For clients like graham who was able to Keep himself  focused on the goal at the end of the road, and he found the strength to move steadily down that road. I tell my clients when you continue looking ahead, even the difficult steps will seem lighter. The burdens of the moment become much more…

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The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens is a famous quote by…

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As a master coach I have seen my fair share of girls looking for a Bikini body and the quest to reach that goal,getting in tip top bikini shape is a lot like a construction project. First, I tell my client there must be a crystal clear picture in the mind. Then the vision goes onto…

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If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism…

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Nothing says Rio de Janeiro like coconut juice. Cariocas are among the world’s biggest consumers of green coconut juice, which that is sold from street corners and plazas to famed beaches like Copacabana and Ipanema. Did you know that Coconut is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as…

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Peanut butter in it’s most natural form gives you fibre, vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio. Peanut butter also contains an abundance of “good” fats, or, monounsaturated and polyunsaturated fats. One serving has 8 grams of monounsaturated…

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In this article we’ll continue to investigate why 96% of all weight loss efforts end in failure, and how you can be among the 4% who succeed. 1. Weight Loss Success Is NOT About What You’re Eating — But What’s Eating You Losing weight and keeping it off has nothing to do with what you’re…

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Here are four ways to overcome food guilt and shame to cultivate a better relationship with food once and for all: Because food is a huge part of our social lives, it’s not realistic to skip happy hours, birthdays, weddings and almost every event. If you catch yourself feeling guilt or shame,  first come up…

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Emotional eating is such an unconscious act, they often don’t even realise they’re doing it. For many of us, that mindless munching can sabotage even the best-laid healthy-eating plan. While it isn’t realistic to think you can banish every single emotional eating episode, it is possible to cut back on this behavior. But you first…

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You don’t have to look too far to see the latest diet gimmicks promising quick and easy weight loss. To set things straight, we’ve debunked some of the most popular weight-loss tricks that frequently backfire EATING “CLEAN” ALL OF THE TIMESwearing off sweets and junk food, eliminating processed foods and getting back to the basics with…

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Push-ups: Is the one body weight chest exercise to rule them all. I like to cranks quick and fast reps at least 60 reps in around a minute in total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.  Tip: Note…

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For Margarita she developed great back muscles as a late bloomer we thought we would share some of her great tips Train your back at least once per week, if not twice. Remember, we want to build a balanced, symmetrical physique. So if you’ve been skipping back day, it’s time to re-focus. I always use…

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The pump is the short-term sensation you experience during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant…

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This was a question I was asked over the phone on a recent inquiry ! Of course I answered . Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot. We’ve known for some time that when you restrict calories, your level of non exercise physical…

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So if your open to the TRUTH,if you will accept what doctors have been saying for years and years,then I will show you the easiest,most painless and most powerful weight loss and fitness program ever. You may not believe it now but losing weight and getting fit is not as difficult as you think.Anyone can…

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Weight Loss Fitness Myth #1 Dieting eliminates fat  The fact is your body can’t discriminate between intentional calorie deprivation (as in a diet)and starvation.When you dramatically reduce your caloric intake,your body shifts into a protective mode by slowing your metabolism down and holding onto fat(an important energy source)and burning muscle instead.In the beginning of a…

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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…

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[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,…

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[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…

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While that may sound a bit dramatic to phrase it so severely, the fact is, it’s true. Quite true, actually, in the literal sense. People who sit a lot die much, much younger than people who don’t. The numbers vary a bit, but according to one study, those who sit 6+ hours per day are…

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[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…

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I had a new client of mine will call her Kelly she runs 10 km’s every other day, . But what the 37-year-old mother of 3 doesn’t know is that when it comes to vigorous exercise, more isn’t always better. Turns out, people who work out too hard for too long may be less healthy than sedentary people,…

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