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!

+61-3-9571-9271 135 Waverley Rd, Malvern East
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Exercise emerges not just as a fitness routine but as a comprehensive wellness tool, particularly in Melbourne’s dynamic lifestyle. It addresses a diverse range of the most common chronic conditions we face as we age. Whether it’s boosting cognitive health, managing joint pain in our bustling city life, or enhancing cardiovascular wellness amidst Melbourne’s unique environment, the benefits of regular physical activity are vast and impactful. Transformative Power Of Exercise To

Embarking on a fitness journey can be both exhilarating and daunting. The path to achieving your health and wellness goals is often filled with challenges, uncertainties, and queries. "5 Ways a Personal Trainer Transforms Your Fitness Journey" delves into how the guidance of a seasoned personal trainer can revolutionise your approach to fitness. From providing expertly tailored workout plans to fostering an environment of sustained motivation, a personal trainer is

The early bird catches more than just the worm—early risers seize a myriad of health benefits by incorporating exercise into their morning routine. Beyond boosting energy levels, morning workouts set a positive tone for the entire day.  7 Reasons Why Getting Up In The Morning Is The Best Time To Exercise Let's dive into the compelling reasons why a sunrise sweat session, especially morning cardio, can be your secret weapon for vitality

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

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

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

Athletes are constantly subject to physical and mental demands as they strive for success in sports. Undergoing training and joining competitions pushes them to their physical limits — going beyond what an average person can do to maximize their power, endurance, speed, coordination, and flexibility. Additionally, athletes’ minds also need to overcome mental barriers and enhance their thinking to maintain a sense of focus, stability, and willpower. Regardless of their field, athletes

Fred's General Tips We all know that being active and participating in a regular workout program is good for our mind, body, and soul. But sometimes the internal dialogue that tells us to skip our workout or grab takeout and chill on the couch. That’s when having a some motivational tips and tricks can help you be consistent. I have compiled a list of some practical ways to help you stay

When you have a morning routine,made up of positive habits as possible,then you're starting your day with intention and bringing your morning 'wins'with you into the rest of the day,while also working to deter bad habits along the way.A study has found the key to happiness is structuring your day so that includes activities that are likely to make you happy,we find with our successful clients that setting a habit

There are 7 lessons from James success story that I want to share with you because even if you have a different personal history than James, these 7 lessons are the keys to achieving any previously elusive fitness goal for the first time and I really think they apply to everyone. 1. Set the big goal and go for it. If your goal doesn't excite you and scare you at the same

yes that's right my Mum is so fit she can put people half her age to shame ! Here's a few simple examples: Mum say's Get in the habit of waking up early washing your face and getting straight out the door for a power walk followed by some light resistance training (see pic) Get a dog -Keeps things in check and is a great companion Keep  sport shoes near the

When you jump out of bed at the buzz of your alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear during a gruelling workout is your stomach growl. f you’re ready to amp up your a.m. fuel, check out what I eat before my morning

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

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

As a competitive amateur Bodybuilder I've learnt that Sometimes it can be truly helpful and enlightening to wander without a clear destination and to explore new territory. Yet if that's all you ever do, all that enlightenment will never be put to use. When you give yourself a clear, specific goal, your actions take on the power of purpose and very quickly you move from maintenance to progression. Then you become more

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

The biggest advantage of protein supplements when people ask me is that not that they can build more muscle than chicken or egg whites or any other whole food protein, the biggest advantage is convenience. It is easier to drink a protein shake than it is to buy, prepare, cook and eat poultry, fish or egg whites. Consuming small, frequent meals is the optimal way to eat, regardless of whether

If people don't understand the “calories in” versus “calories out” equation, they're not going to lose fat and will mistakenly think that there's a cause and effect relationship between specific foods and gaining fat. Many people think eating pizza or a burger or chocolate equals getting fat. It doesn't. It's not a cause and effect relationship where "junk food" automatically turns into fat. Eating too many calories equals gaining fat and

For clients like graham who was able to Keep himself  focused on the goal at the end of the road, and he found the strength to move steadily down that road. I tell my clients when you continue looking ahead, even the difficult steps will seem lighter. The burdens of the moment become much more bearable when you know there is a purpose behind them. Your dreams can pull you toward them

Peanut butter in it's most natural form gives you fibre, vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio. Peanut butter also contains an abundance of "good" fats, or, monounsaturated and polyunsaturated fats. One serving has 8 grams of monounsaturated fats and 4 grams of polyunsaturated fats. These "good" fats help lower cholesterol, reduce heart

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

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

Here are four ways to overcome food guilt and shame to cultivate a better relationship with food once and for all: Because food is a huge part of our social lives, it’s not realistic to skip happy hours, birthdays, weddings and almost every event. If you catch yourself feeling guilt or shame,  first come up with a compassionate response: “It’s OK that I ate in front of the TV after dinner.” Then reaffirm

Emotional eating is such an unconscious act, they often don't even realise they're doing it. For many of us, that mindless munching can sabotage even the best-laid healthy-eating plan. While it isn't realistic to think you can banish every single emotional eating episode, it is possible to cut back on this behavior. But you first need to understand WHY your emotions are making you indulge in the first place. I’m hopeful these 4

Push-ups: Is the one body weight chest exercise to rule them all. I like to cranks quick and fast reps at least 60 reps in around a minute in total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.  Tip: Note that push-ups on kettle bells really burn the muscle out, "This will give you that blood flow

For Margarita she developed great back muscles as a late bloomer we thought we would share some of her great tips Train your back at least once per week, if not twice. Remember, we want to build a balanced, symmetrical physique. So if you've been skipping back day, it's time to re-focus. I always use straps on my back days to take my grip, my forearms, and my biceps out of

The pump is the short-term sensation you experience during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It's a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets. You'll hear some strength coaches and functional training experts

This was a question I was asked over the phone on a recent inquiry ! Of course I answered . Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot. We've known for some time that when you restrict calories, your level of non exercise physical activity (non exercise activity thermogenesis or NEAT), drops spontaneously, even if you don't realize it's happening. Your physical

So if your open to the TRUTH,if you will accept what doctors have been saying for years and years,then I will show you the easiest,most painless and most powerful weight loss and fitness program ever. You may not believe it now but losing weight and getting fit is not as difficult as you think.Anyone can enjoy a lean,toned body if they just understand the basic,fundamental principles I've discussed in this blog

Secret 1  Making a simple commitment to your exercise Program  The real secret is quite simple and I'll distil it for you right here :Eat four to five small healthy meals per day and perform a combination of aerobic and resistance training exercise for 45 minutes three times a week.Take our your calendar right now and mark off three days each week for the next 12 weeks when you will commit to

Weight Loss Fitness Myth #1 Dieting eliminates fat  The fact is your body can't discriminate between intentional calorie deprivation (as in a diet)and starvation.When you dramatically reduce your caloric intake,your body shifts into a protective mode by slowing your metabolism down and holding onto fat(an important energy source)and burning muscle instead.In the beginning of a diet yes you will lose weight by dramatically cutting calories. But it won be fat loss it

[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

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Dear Prospective Employee, First of all, thanks for taking the time to visit this site. It’s my hope you have precisely what I need in an employee so I can take this page down immediately and put you to work in the fun and rewarding job I have available. So, let me tell you about me, my company and the job. My name is  Fred Liberatore and together with my

QUICK ACTION PLAN Look, cravings stink.  We get it.  Cravings make it hard to concentrate and they make losing weight nearly impossible.  But there are certain steps you can take to curb those intense, mood-altering cravings and reduce the death grip that sugar has on your mind and body. For example, one of the easiest ways to curb cravings is to eat the right foods.  Foods that will help stabilize your blood sugar

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,

[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 for clicking  Throughout my +20 years years in the fitness I can confidently say I have seen many people come and go on the quest to change there bodies be it for Fitness/Bodybuilding competition or shedding unwanted kilo’s or Preparing for a special event or just looking great naked or at the beach(nearly naked) or for themselves and there partner. A lot of people will second-guess themselves and they’ll bail out 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 a Master coach and a Results based trainer I believe that real success when it comes to your fitness  is not merely a matter of getting what you think you  want. After all, a newborn infant with a loud cry can accomplish that. Real success comes from fully being who you are and reframing old beliefs. Real success comes from giving your own unique value 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"] 1. Do what’s necessary to wake up. Set your alarm across the room so you have to get up and out of bed to turn it off. Then, once you’re up, flip on the lights. Turn on some fun music to get you pumped. And, of course, be sure to warm up before working out in the morning. March in place or do some jumping jacks — gotta

[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"] Dynamic fitness Duo Danni and Fred Liberatore have expanded their wings and taken over in East Malvern. Providing the best Personal Training and fitness facility into the community. We saw a fantastic opportunity say’s Fred and we went for it ! New programs to include purchase of  Supplements and Ready to Eat Food ,Semi-Private training,one on one training Boot camps, and Yoga with an emphasis on Meditation and Relaxation Breathing

[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 love training this amazing women why because she learnt to change her state and she decided yep thats it Make a promise to yourself and keep it. There’s something that you’ve always desired, and now is the time to make it real. Rachel is living proof that You are fully capable of reaching whatever you decide to reach. So Promise yourself something wonderful, and then do what it

[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"] Every now and then a special someone comes into your life and this someone is the incredible Rachael, she is quickly closing the gap on her quest to her first show the INBA all Female classic in June. As I coach and train her in the lead up to her first show I often get asked , Fred what can I do when there seems 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"] Sadly, most people are still doing 2 things terribly wrong and it’s killing their results.. As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss. REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED Most people aren’t burning enough darn calories. Why? Well, I guess they are too busy worrying about the “proper” type of exercise (which

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Dear Fitness Fanatics I generally use the leg extension as a supplement to closed chain movements, as it elicits different recruitment patterns of the quad muscles. Studies show it to be particularly effective in targeting the rectus femoris. If nothing else, variety helps to facilitate more complete quadriceps activation and thus better muscular development. This is particularly beneficial for those whose goal is muscle hypertrophy (bodybuilders, general fitness enthusiasts).Like myself master coach and Personal Trainer Fred is

[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 you one of those people who find it hard (or impossible) not to snack between dinner and bed time? If so, did you know that this one bad habit could be keeping you from enjoying life at your healthiest weight?so read on Since your self-sabotaging thinking may be “hiding out” at an unconscious or semi-conscious level, it can be tricky to ID. So here’s a client-tested technique for exposing

[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  are very excited to be partnering with our friends at Matthews Nutrition Kitchen Matt’s team work with high quality suppliers to source the best ingredients and provide you with the highest quality meals. Made fresh No added hormones or preservatives All meals are professionally weighing and cooked With all your meals done and ready to eat you now have more time to stay fit and live

[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"] A little extra effort will go a long, long way. When you’ve already done what must be done, go ahead and do just a little bit more. Once you’ve established some good, solid momentum, make full use of it. When you’re in the mode of accomplishment, keep on cranking out those accomplishments.Just like my client Matt in his conquest to step up on stage for his first

Several of you have asked for the best snacks or meals to have before doing your planks this week. Great question and the answer is really the same for any workout that includes both cardio and resistance training. Here are some of my favorites… 1. 100% whole grain toast with sliced banana and cinnamon The key here is combining starchy carbs with simple ones that release energy slow and steady throughout your routine.