Realfit Gym & Personal Training Malvern East

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

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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

Metabolism collectively refers to all the chemical processes in your body, influencing how quickly you burn calories and, consequently, how easily you might gain or lose weight. This brings us to an intriguing question: Are some people born with a faster metabolism? And if so, what role does genetics play? What Is Metabolism, and How Does It Work? Metabolism encompasses the various chemical reactions that keep your body functioning. The 'speed' of your

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

Important information on the coronavirus 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 in providing guidance on what we are doing to ensure you

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

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

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

focus 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 and muscle tone). Fred Does concentration during lifting (or lack thereof) play an important part in

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

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 the temptation to grab a soda or other high-calorie beverages. Set some "weekend specific" goals for yourself based

About Adam "I lost 6kg's of fat in less than 6 weeks with my trainer on Fred! The 6 week challenge allowed me to accomplish what I thought was impossible. My trainer has been AMAZING - there for me every step of the way!! From the moment I started the program, my trainer helped me every step of the way 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 and the gym, smashing common gender stereotypes. I "I love the fact that in the sessions [Holly]

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 of hunger and fullness, and learn what will satisfy you both physically and psychologically. Ladies Your own body,

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

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 activate nearly all the available motor units - something that is usually very difficult to

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 to reality.Scientifically this is termed as experience based  neuro plasticity,which confirms that stimuli as a

Have you ever started a weight loss or exercise plan, veered off course, and then decided you’ve already "blown it”, so might as well continue being “bad" and start over on Monday? If so, you’re not alone. It’s very common. Instead of straying from the plan on Friday night and then getting right back on track the next morning, you totally derail and eat everything in sight ­— knowing that you’re going to have

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 web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and

Is there something that's distracting you and keeping you from staying focused?Perhaps your pissed off with life(we all been there) There will always be some distraction or another, story from stopping you getting what you truly deserve in life  but you never have to give in to those distractions. I found that the way to focus on anything is to make it important enough that its going to pull your invisible

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 stimulating nutrition (NOT just a diet), all done consistently over time. The big irony is that

Success is a consistent pattern more than it is an isolated event. It is the way you live rather than some object or experience you acquire. In fact, the way to truly have success is to be success just like my client Frank who dropped 9kgs in 4 weeks. Success is yours when you persistently embody the discipline, the integrity, the positive attitude, the respect and all the other attributes 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"] 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

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

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

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

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

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

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

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

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

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

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

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’

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

[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"] Get our GoStak  Blender Bottle  for $35 This portable Pre-portioned nutrition to keep you energized throughout the day. perfect for when you’re on-the-go, this nifty container is emblazoned with Realfit’s live life fit mantra + features 4 stackable containers perfect for snacks like nuts, fruits, veggies, dips, spreads, dressings, trail mix – and much more! idea: stash vitamins, supplements + protein powder to fuel up pre or post-workout –

For some the decision to sleep naked is a breeze and science has good news for those that do ! Though stripping down for be may seem like one way to heat things up,scientifically its all about cooling down.   Cooling the body down during sleep triggers certain systems in the body and helps release reparative enzymes and lowers blood pressure,which in turn helps activate the parasympathetic nervous system also known as Rest and Digest system.   Cooling the

Most people I came across will respond fairly well to various approaches to training volume. Looking at it from a different angle, we can begin to decide on set and rep schemes based on your goals—some are better for pure growth, and others for a mix of both strength and size. And make no mistake: it’s possible to stay lean while gaining mass. Similarly, with intelligent programming, it’s possible to maintain and

ok I will get straight to the point now that I have your attention! Did you know that a thick, juicy steak is one of the most rewarding and  delicious meals you can eat .. It’s such a healthy source of protein—and one of the world’s healthiest foods. Not only is a grass-fed steak an excellent source of protein, essential amino acids, and healthy fats; it’s also a tremendously versatile food—it’s great as part of a breakfast (steak and salad,

As a veteran personal trainer I am constantly looking for ways to help my clients achieve there results in half the time and I have known the amazing health benefits of UDO’s Oil for many years. So yes the secrets out and  what I love about the product is the pleasant, nutty, buttery taste, delivering a balanced 2:1:1 ratio of omega-3 to omega-6 and omega-9 Essential Fatty Acids (EFA’s) that are vital for life  ,

Targets Butt Legs Stand with your feet shoulder width apart with your hands facing each other and lower into a squat comfortably into the floor pressing elbows into the inside knees to make it easier squat with knees bent 90 degree or lower to make it harder go below 90 degree.Raise hips so that legs are fully extended bending forward at the waist so the elbows stay glued to the knees and upper body remains

[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"] Longing for the good old days when every workout felt fresh, challenging, and left a welcomed soreness for the next few days? It’s easy to get stuck in a exercise routine that’s, well, simply a routine. While going through the motions of a “ho hum” workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements either. From super

[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"] Occasionally you’ll feel a little flat walking into the gym, causing you some hassles, frustration and negativity can set in . Yet how many more times do you have cause to be thankful when you do workout well, the pump happens, and you have another great workout ? The no pain no gain at times seem to be overwhelming. Keep in mind though, that the only reason you

I learnt a long time ago the way to get beyond your fear is to go right through it. Do the thing you fear and the fear loses its control over you. Fear can help you to assess the risk and prepare for all kinds of challenging situations. But the purpose of fear is not to stop you. Some fears like going into your very first Bodybuilding competition and these are entirely justified

For the person embarking on a weight loss quest be aware that as your body fat gets very low, like into the single digits (or low teens for women), some people really do start to look a little gaunt,especially in the face. Quite often their cheeks look “sucked in” and when body fat gets extremely low as you’ve been on a very restrictive diet, you can even start looking older. This happened to

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] I like to live by that mantra of Never quitting and to use each set back and disappointment as a cue to push ahead with determination than ever than before. Trust me when I say that you will create the life you choose at 50 year old I like to think that I am living proof Quitting is not an option say’s Fred I also like to Use the power of visualization to

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Ever wondered what Top Personal Trainers like my wife and I avoid to eat  ! I bet you do! You probably think we eat nothing but plain chicken and broccoli at almost every meal. But you would be WRONG! Most seasoned and results Personal Trainers like my wife Danni and I eat common foods that we enjoy as well! However, it’s the foods that we AVOID that keep us healthy and fit

[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"] Forget About “Will-Power.” Trust me when I say It’s Worse Than Useless! I have seen this so many times as a seasoned Personal Trainer : Even if some people do manage to lose some weight through will-power, they won’t keep it off. Even worse, they typically gain back more than they lost ! I tell those clients  ‘You might as well have stayed home, relaxed, and pigged out ” But we

Everyone in the fitness world  I meet want Bigger legs(Men) and toned Legs & Butt (Women) and comment on my own leg’s development, yep it’s become a bit of a signature to my physique so let me share with you some insider tips on how I got my wheel’s. Genetics Yep thankfully my Italian parents have great Gene’s and although we all have different body types, different cellular reactions from foods, different strengths

[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 you have the opportunity for a great experience. Today you have the undeniable chance to really live. It is up to you to take advantage of that opportunity. It is up to you to make the most of this day, and to live the great, unique experience this day offers. Perhaps you’ll conclude that there are too many problems keeping you from experiencing a great day, yet

[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"] Exercise doesn’t have to be limited to just the gym. You can greatly increase the amount of physical activity your body gets (and the total calories you burn) by creating a shift and making small lifestyle changes to be as active as possible throughout the day.. Here’s a few simple examples: Get in the habit of taking the stairs instead of the lift. Park a few minutes away

[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"] What Are the Good Carbs? Most of us know what the good carbs are: plant foods that deliver fibre, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t judge a carb as “good” without considering its fibre content (unless it’s a naturally low-fibre food like skim or low-fat milk). Why Fibre in Carbohydrates Counts Fibre is the part in

  Anyone interested in losing body fat who is not lifting weights should first take up a regimen of bodybuilding. Worrying about details such as whether to do cardio fasted or fed is pointless if you’re not even taking advantage of the major body- composition improving benefits of weight training! A common concern about doing cardio in the fasted state, especially if it’s done with high intensity, is the possibility of losing muscle.

[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"] QUESTION: Dear Fred: I came across a piece of muscle-building advice from my gym buddy he said grow big muscles you need  to ingest whey protein and 60-70 grams of *simple sugars* 30-45 minutes after your workout. Is there any truth at all to this advice Fred? … I can’t believe eating 60-70 grams of simple sugar at any time can be good for you! What do you think? thanks,

richard got this look with help of realfit   When momentum is on your side, use it. When you’re going strong, keep going and become even stronger. Don’t let your success stop you from continuing to succeed. Before the goal is accomplished, have another goal ready and waiting to take its place. Each accomplishment opens the door to many more opportunities. Each success paves the way for even greater success.I tell Richard when the

  Many people say that “abdominals are made in the kitchen, not in the gym,” and there’s a lot of truth to that. You can do thousands of reps of ab work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs. So I have put together my 6 top tips 1.    Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie

[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 now 50 year old Veteran Personal Trainer and Master coach I have learnt that the only way to lose is to actually quit. I tell my clients who have had struggles that “as long as you continue to make the effort” (be it to show up for your session ,eat clean and get moving and reframe old beliefs) then you have not lost. Yes I get it -everyone

[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 always tell our clients that if you work out to feel good and to stay fit, it is fine to stretch before, after, and even during a workout. Obvoiusly when you lift weights, it may help to stretch both the muscle that you are working as well and its antagonist. If the antagonist is flexible and pliable, the stretch will be easier and the risk for