Realfit Gym & Personal Training Malvern East

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Health & Fitness

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In the realm of health and longevity, exercise stands out not just as a routine but as a potent ally against the array of chronic conditions that often accompany aging. Through my journey as a personal trainer, I've been privileged to witness firsthand the remarkable transformations that a well-curated exercise regimen can bring into the lives of those battling chronic ailments.  This guide is more than just advice; it's a testament to

As a fitness coach who's seen the ins and outs of countless diet and exercise plans, I can tell you one thing with certainty: not all fats are the enemy, but trans fatty acids? They're the one hurdle you want to jump high over on your path to wellness and peak physical condition.  Let's break down this barrier together, understanding exactly what trans fats are, how they throw a wrench in

Finally committing to starting a fitness journey is a transformative, lifelong decision. Having the right personal trainer by your side can make all the difference and they’re not all created equal.  Beyond just counting reps, a personal trainer becomes your ally, motivator, and guide on the path to your health and wellness goals.  7 Reasons Why You Need a Person Trainer in Your Life Here are some of the many compelling reasons why

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 you have the right portions at each meal. 1. IF YOU START TO FEEL FULL before you’ve finished

Have you ever wondered why kettlebells have gained such a prominent place in fitness routines across Australia? Unlike traditional weights, kettlebells offer a unique blend of strength training and cardiovascular improvement, all in one efficient package. In this comprehensive guide, we’ll explore the multifaceted benefits of kettlebell training and why it should be a cornerstone in your fitness regime. The Versatility of Kettlebell Training Full-Body Conditioning: Kettlebells are not just another weight training

What is accountability? I think most of us have a general sent of what accountability is or what it means to be accountable. Different sources define it involving making a commitment to someone (including ourselves) to follow through on a specific action. Some definitions include an obligation to completing a task, a responsibility for a certain action or result or a kind of contract, whether informal or unspoken.

We know that when it comes to losing that last 5 kilos the old rules no longer apply. Doctors and researchers have discovered a reason and it’s this; your set point has changed! The key is to stay active and get serious. Get your strategy set and you’ll find success. Read more on the top 7 tips for losing the last 5 kilos.

Now that we are well into spring, there's no better time to lose weight and toning up.  Did you know why this time of year works better than others? Here’s what to know about making springtime work in your favour and how we at RealFit can help. Warmer Weather Means Less Hunger There is a direct link between temperatures and hunger cues. The colder weather leads to a drop in our body temperature, which

happily married If you are thinking about going into business with your spouse or if you are in business together already, you can increase your chance of success in marriage and in your business by following these steps we are living proof : 1.We Know our Role When you work with your husband or wife to define crystal clear roles with precise measurable goals that have specificity and realistic deadlines. If your business

The social veneer of modern day technologies has made as soft.The basic necessities of survival are a few mouse clicks away.It takes effort-focused,persistent,dedicated work toward a goal-to create anything of value,whether it’s a good family, a good career social life or anything else.Despite what fake fitness gurus say there are no shortcuts in this lifestyle you either do the work or you don’t and you either transform your body or

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 eating, how much of it you’re eating, or how often you’re eating it. The truth is that

kettle Bell swings 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 stance hip thrust and how tall you sit up top. Strengths dozens of muscles quicklyYou’ll

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 it a phenomenal movement, stabilisers are what give you the mechanical advantage to be stronger. When also

danni showing us how its done 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 own body-weight in a wide array of movement patterns is

recovery makes us a better athlete 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 hard. Exercise physiologist Carl Foster say's "We must be disciplined enough

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 the right training. 2.Sprint workouts are short and a lot more fun than long,boring cardio workouts. 3.Sprinting

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 when it is cold outside, but never use snowy weather as an excuse to miss your

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 most setbacks because they persist as long as it takes to reach each end goal i

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 your desperation into solid, potent determination. By applying that energy toward a positive purpose, you can make

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 would otherwise remain hidden. A deadline encourages you to do the best you can with what you

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 pace with 30-60 seconds of faster power-walking. Whether you're a beginner, intermediate, or advanced, interval training

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 crash down. This can leave you feeling tired, hungry, and weak. It also gives your body an easy

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 we load up on them early in the day too?   So we encourage you to load your system up with

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 weeks (see pic) and pretty happy with my progress some of the things i have identified

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. 2. Static stretching Next, 5  minutes of gentle static stretching should be used to gradually lengthen all the major

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. 1. Do High-Intensity Workouts One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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