[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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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…

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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…

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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…

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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”] let me take you through our east Malvern facility we are conveniently located and have loads of great equipment to crush your fitness goal [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

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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”] 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)•…

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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 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…

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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”] 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…

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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…

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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”] 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…

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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”] 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…

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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”] 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…

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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 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…

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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  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…

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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”] 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…

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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”] 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…

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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”] 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…

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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”] 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…

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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”] 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…

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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”] 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…

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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 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…

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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”] 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…

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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”] 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…

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  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…

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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”] 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…

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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”] 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…

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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”] 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…

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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”] 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…

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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 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…

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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”] 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…

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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”] 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…

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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”] 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…

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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”] Staggered sets involve doing a number of sets for a body part you want to bring up in between sets for other body parts, I primarily use staggered sets to develop my forearms which can typically handle higher volume without being over trained and I like to combine this with say…

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[et_pb_section bb_built=”1″ _builder_version=”3.9″][et_pb_row _builder_version=”3.9″][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.9″] ALL ABOUT ARMS 1.Get Tense To maintain constant tension while working your arms, you must concentrate not allowing them to relax while performing your reps. There are a few ways to accomplish this says Fred take the dumbbell preacher curl for instance. Practice constant tension by squeezing the bicep…

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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”] 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…

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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 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,…

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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”] 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…

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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”] 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…

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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”] Thanks Catherine for putting out a great article http://www.smh.com.au/money/planning/why-your-50s-are-a-critical-decade-for-fitness-and-finances-20170921-gylx3t.html [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

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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”] thanks Catherine Robson Sydney morning HERALD FOR PUBLISHING THIS ARTICLE http://www.smh.com.au/money/planning/why-your-50s-are-a-critical-decade-for-fitness-and-finances-20170921-gylx3t.html [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

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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 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…

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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”] 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…

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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 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…

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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”] 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,…

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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”] Studio Owner’s Danni and Fred Liberatore Welcome’s Ben Cook from  Fitness 2 Podium.We are excited to have Ben join us in our Melbourne Prahran facility working his clients from our location says studio owner Fred Liberatore. Ben has a great business model specialising in high performance fitness group’s for motorsport & cycling…

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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…

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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…

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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…

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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…

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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…

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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.…

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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…

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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…

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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…

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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.…

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On June 2015, My wife and I made a life-changing decision to roll out our second location . Two years later, the business has grown to support our clients. Here  are 4 of the most important lessons We’ve learned from two years with a second location : 1.Get your systems in place This is a…

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Did you know the shoulder joint is a pretty weak joint? Most of the workouts and exercises we do, puts a strain on it and if we aren’t careful, we could seriously damage the rotator cuffs in the shoulder. It takes the brunt of the stress and is also quite prone to injury. It’s important…

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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.…

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“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…

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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,…

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Yes sounds crazy the surest recipe for failure, is to avoid failure. If you cannot accept the prospect that you might fail in regards to your fitness journey , then you will most certainly fail. To avoid failure, is to avoid even the possibility of success. I see it many times as a Veteran Personal Trainer…

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The most effective power you can have is power over your own actions and Fiona is a great example of this . Instead of hoping or plotting to gain power over others, she make use of the power she already has over herself. we at REALfit are so proud of Fiona’s progress to date she…

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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…

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Servings:  4 Ingredients: 4 large well scrubbed sweet potatoes, cut in 1/4 inch strips Preparation: Preheat oven to 350 degrees. Spray large baking sheet with no-stick cooking spray. Spread cut potatoes into a single layer on baking sheet, then spray with no-stick cooking spray. Bake approximately 30 minutes, or until potatoes are browned and crisp, stirring once for more even browning.…

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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.…

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I live by the mantra that when we encounter resistance, it means we are moving forward. When you come across a challenge, it means you have reached the point where you can successfully meet that challenge ! I just came back from a awesome conference in the USA and for me life becomes more demanding but…

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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”] 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…

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Please check out some of our awesome programs on offer at REALfit The 56 day Money Back Guarantee !  ” Time To Get Real and Move you from Maintenance to Progression” Give us just 56 days with you One on One with our PT  and we’ll melt stubborn fat off your body and put you on…

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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”] 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…

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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…

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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…

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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,…

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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!…

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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…

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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)…

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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…

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Really why worry about how long it will take, or what others will think of you, or how difficult it will be. Just get busy and do it. Instead of wasting your time and energy on worry, use that time and energy for action. Instead of visualizing what you don’t want, create what you do…

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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…

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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,…

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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…

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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”] 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…

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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…

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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 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…

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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 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 …

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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…

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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…

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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”] 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…

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Dish each of your meals up using the “Fist/Palm/Thumb Rule” (see explanation below) and then do one of the following: You can eat all the right foods at the right times, but if you’re eating too much, it’s going to be tough to lose fat. So, I want you to work on the following strategy to ensure that…

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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…

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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”] 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…

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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…

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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”] 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…

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Most people are eating a poison every day without giving it a second thought.  This substance can increase belly fat (visceral fat) and consuming even small amounts (2% of total energy intake) is consistently linked to heart disease. The research also says that this stuff can contribute to insulin resistance, increase risk of type 2 diabetes,…

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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…

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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…

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“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…

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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…

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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…

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