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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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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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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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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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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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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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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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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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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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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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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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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[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”] 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”] 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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