Motivations Archives

Let me share the 7 great things I did in my 20’s that have allowed me to stay away from a walking stick, increase my wealth and wisdom, and prevent crow’s feet around my eyes!

I have put together 5 simple tips when it comes to setting small goals so you can be on the road heading north not south.

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…

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…

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…

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…

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…

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…

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…

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…

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…

Why I Love Being A Personal Trainer? Here are 9 main reasons why I LOVE my job as a personal trainer.

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…

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…

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…

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…

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

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…

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…

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…

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…

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…

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…

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…

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…

[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,…

[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…

[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…

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…

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…

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…

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…

[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…

[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…

[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…

[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…

[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…

[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…

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

[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,…

[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…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] thanks Catherine Robson Sydney morning HERALD FOR PUBLISHING THIS ARTICLE http://www.smh.com.au/money/planning/why-your-50s-are-a-critical-decade-for-fitness-and-finances-20170921-gylx3t.html [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

[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…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] The smell of a fresh cup of coffee in the morning can be mesmerizing.For some, coffee is the perfect way to wake them up in the morning. And for others, coffee can create FEAR. Why? The consensus on coffee and your health is blurred.In fact, there are studies for both sides one for…

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…

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…

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.…

“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…

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,…

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

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.…

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

[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…

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…

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

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…

[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 …

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…

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…

[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…

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…

[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…

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…

[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…

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

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…

“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…

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…

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…

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…

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…

[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…

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…

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…

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,…

As a veteran PT I tell my client and myself that the more burdensome the challenge, the more valuable the response. Out of extreme difficulty, greatness is born I decided to put the trunks back on at the age of 50 and people called me crazy but I thought why not ? When things like…

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…

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…

[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…

[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…

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…

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…

[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…

[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…

[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…

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…

As a amateur bodybuilder that has competed over 28 years I can tell you that Discipline is one of your most powerful tools. So you best Use it to your advantage. For me discipline is nothing more than controlling my own behavior,such as getting up early to go to train or preparing your meals. When…

Being a Veteran Personal Trainer (PT) for many year’s, I am frequently involved in conversations on social media about training and everything from whats the best diet to go on or exercise routine and how to best achieve results . One morning, a PT in a particular group consisting of PT’s all around the country…

A few swear words come to mind first well because it’s not easy and unless your gifted with genetics then you are in for a hard ride even so you still need to work that body and most importantly mind and soul,so let me make it easy for you as a season veteran Bodybuilder who…

[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…

[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:…

[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…

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…

[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…

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…

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…

[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…

[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…

I am not sure how your New Years eve resolution went but the beauty of it all is that in your mind you can “go anywhere”. And where your mind consistently goes, the rest of your life will follow. For me it’s at the Studio each day between the christmas and new year period then…

[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 loomed on me today during my greulling leg session ! What can I do when it feel like there is no hope to push myself futher ? Yes Sure I can keep going right ! So really what’s the best option when like me you feel like giving up? Well quite simply the best option is to…

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Tue:	6:00 – 11:00 am, 4:00 – 7:00 pm
Wed:	6:00 – 11:00 am, 4:00 – 7:00 pm
Thu:	6:00 – 11:00 am, 4:00 – 7:00 pm
Fri:	6:00 – 11:00 am
Sat:	9:00 am – 12:00 pm
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