Realfit Gym & Personal Training Malvern East

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Nutrition Tips & Strategies

  /  Nutrition Tips & Strategies

Photo by Lily Banse on Unsplash As a dedicated personal trainer, I've seen firsthand how the right fuel can transform workouts, recovery, and overall well-being. Nutrition isn't just about what you eat, but how you combine your foods to unlock their full potential. Beyond the basics, understanding the art and science of food combining can elevate your nutrition strategy from good to exceptional. It's about creating meals that not only satisfy your

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

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.

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

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

Frank made a decision The route to success in any area of life can be summed up in a simple, easy-to-remember formula. Decide what you wish to do, and then do it just like our clientFrank he has been a great supporter of our services for over 12 month's. That may seem entirely obvious, and indeed it is. Yet even though the path to success is so clear and simple, many

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

These are the 3 guidelines to follow after a workout: 1. As with every meal, you should include a lean, complete protein source, such as grilled chicken breast, cottage cheese, or protein powder. These are not only high-quality protein sources, they are also “quick-digesting proteins”, which is optimal after a workout (so the proteins' amino acids reach your muscles as quickly as possible). Hannah understands the importance of eating for her body type and results

here are 3 tips that will limit cravings, and over-all sugar consumption: 1. Focus on Protein: often times when we craves sweets it's because we are lacking protein. Remember, serotonin is made from an amino acid (the building blocks that make up protein). PLUS, sugar alone causes your insulin, or blood sugar levels, to shoot up and then crash down. This can leave you feeling tired, hungry, and weak. It also gives your body an easy

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

For me as a seasoned Personal Trainer this 12 week challenge is all about sharing my journey and making it as easy as possible for you to succeed. As a personal trainer and business owner my time is valuable so i wanted to think about  the most user-friendly program ever for me ! In 12 weeks (see pic) and pretty happy with my progress some of the things i have identified

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

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

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

Nothing says Rio de Janeiro like coconut juice. Cariocas are among the world’s biggest consumers of green coconut juice, which that is sold from street corners and plazas to famed beaches like Copacabana and Ipanema. Did you know that Coconut is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol) in your body, but also help convert the LDL “bad” cholesterol into good

We tell our client's that 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 just like our client.   Dish each of your meals up using the “Fist/Palm/Thumb Rule” (see explanation below) and then do

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

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

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] As a Trainer we need to be  more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. I have seen it first hand and how this can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start

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

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

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

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

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

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

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] 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

Why not get creative and even reignite your love of fitness by trying new, fun activities. Not to mention, exercise can help you beat those winter blues! So here is my hot tips on How to Make the Most of Winter Workouts Change your mind. Winter isn’t just about cold weather, it’s a whole new season! Embrace the time of year by sitting down and revisiting your goals, so go ahead put pen to paper and

“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’

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

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

Recipe contributes primarily fibrous carbs. Like to prepare ahead? This is a great recipe to double or triple. Seal cooked vegetables in airtight containers or bags and refrigerate or freeze until needed. Servings: 6 Prep Time: 20 minutes Serving Size: 1 cup Cook Time: n/a INGREDIENTS Marinade: 1/2 cup reduced sodium soy sauce 1/4 cup Worcestershire sauce 1/2 teaspoon chili powder (red) pepper Vegetables: 3 medium zucchini (courgettes) (cut in 1/4-inch slices) 3 medium yellow summer squash (cut in 1/4-inch

1. Balance Your Strengths If posture reflects strengths and weaknesses, you can positively affect it by getting your muscles into better balance and, for most people, that means training the posterior line a bit more (calves, hamstrings, glutes, back—all of these muscles are connected along the posterior chain). They usually need a little more attention than their anterior counterparts to keep the body in balance. TIP: Add more Romanian Deadlifts to target the hamstrings,

Numerous toxic chemicals used in our food supply negatively affect the thyroid gland, slowing down metabolism and our ability to lose fat •  Some scientists believe that our body actually creates more fat to deal with the load of environmental toxins we are exposed to. Because toxins are so damaging to our sensitive cellular DNA, in an effort to protect itself from these toxins, the body may add more storage by increasing

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

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 Master Coach transforming hundreds of people, I have learnt with my clients that what they do consistently and repeatedly grows stronger after all repetition is the mother of all skill. And that provides you with nearly unlimited opportunity. Bottom Line is that Success is not a secret that is hidden from you. Success is a habit that is readily available to you. Life is made up of moment

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

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

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,

You get great abs from reducing your body fat, and you reduce your body fat by creating a caloric deficit through nutrition and metabolism-stimulating and calorie-burning exercise. 7 Nutrition Secrets For Great Abs That leads us to nutrition. 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

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

I was driving down chapel street the other day and pulled over to use the rest room at a cafe  on a Saturday morning, The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area!  there recent split up or something. You’d think Brad and Angelina were there signing autographs afterNope. Just a regular weekend at breakfast-time. Yep. It looks like your friends and

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

Wish you were better at remembering people’s names or could call up random sports facts from your memory during trivia nights at the bar? Keep up with those daily gym rituals and runs. The new research shows muscle tissues secrete a protein, known as cathepsin B, that is then transported to the brain, directly linking exercise to memory in mice. The researchers, whose findings were published in cell metabolism, also discovered

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

Did you know that the burn is caused by your body using glycogen (the body’s stored carbohydrates) for energy. The glycogen breaks down into a variety of different compounds, which then turns into hydrogen ions—the real trigger of the burn. It’s their presence that creates lactic acid in the muscles. Because G H causes muscles to grow and turns fat into fuel, this is the key. The only problem is that spiking your lactic

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

I know fit people seem to be mixed up these day’s from steady state versus intervals, fed versus fasted, long and easy versus short and intense, and so on. Obviously there is a lot of interest in cardio training and how to do it right. 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

We all know how important Breakfast is and the ability to make sure that you take the time to eat (It just set’s you up nicely for the rest of the day) My client Sarah provided me with the following recipe which looks delicious -I think I will give it a go myself Thanks Sarah Instructions -1/2 cup oats 1 scoop vanilla protein powder -6cm piece of zucchini, grated 1 tsp chia seeds Water just over

[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 other day Eddie and I were chatting during a chest bro session (we needed the break from our grueling workout) and  was explaining to him how one of my clients wasn’t following the plan that I set out for him, so he had gained weight. And not just a couple kilo’s nearly 12kgs of them! He was fat…frustrated…slightly depressed…and not even close to being healthy like he wanted

If you think you need a tortilla to create a drool-worthy wrap, think again! Thanks to my Wife Danni we’re ditching the bread and stuffing your favorite fixings into cool, crisp lettuce leaves. These 3 lettuce wrap recipes prove that the flavor is in the filling at under 350 calories per serving. Drizzled with our favourite Udo’s Oil … 1.Turkey Tako Lettuce Wraps Skip the store-bought taco seasoning (and the funky flavorings that

As a veteran personal trainer I have longed know the benefits Of Udo’s Oil and hearing clients Ronnie talk about the benefits are fantastic .He tells me the that he is now pain free and he doesn’t have the injuries he used to have with his joint thanks to this awesome product. Udo’s Oil continues to help Ronnie and he is now pain free Did you know that Udo’s 3-6-9 Oil Blend is

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  ,

Hey Fred It may be a silly question but I wanted to ask why do my diets fail ? Sally Thanks Sally no not a silly question I have listed my top 3 reasons Well, the first reason is People don’t make any lifestyle changes  Most people when they attempt to lose weight think that they can just follow a short term, “I’m going to cut my calories for X number of days,I’m not 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"] Question: Hey Fred Loving your articles and newsletter free tips, I wanted to ask you as a Veteran Bodybuilder in your 50’s and seasoned trainer is it necessary for me to get a good pump during my weight training workouts in order to achieve muscle growth? I figured you would know lol  Tom Answer: Hey Tom, Thanks great question mate for bodybuilders like myself and physique athletes, the

QUESTION: Fred I’m really enjoying the workouts from your Get Real Program , 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 the results you achieve, and if so, can you help me with this?thanks Tom ANSWER: Great question Tom – good for

As a Seasoned PT quite often I am looking for ways to help my clients and reward them when it comes to food and here is a great recipe my wife Danni dished up for me recently on a Sunday morning after my cardio session. These are also so good with scrambled eggs and offer the perfect ratio of natural carbs, high-quality protein, and healthy fat. Servings: 6 Serving Size: 3 pancakes Prep Time: 5-10 minutes Cook Time: 15

Lean muscle was started a group of fitness professionals who was fed up with the traditional nutritional products for their clients. Before Lean Muscle , there were essentially two choices for fitness professionals like myself. check out our you tube video here – “Vitamin” stores with pushy sales people selling products people don’t need – Cheap supplements with poor quality ingredients We wanted to do something very simple at … Create the highest-quality nutritional supplements for our clients

[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"] 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

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"] 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"] I see lot of clients and I see that there  troubles can sometimes be there greatest blessings. Because those troubles will hound you relentlessly until you make valuable improvements. Your troubles help you to see and understand your weaknesses. And that enables you to start transforming those weaknesses into strengths with the help of a good Personal Trainer . The best way to respond to trouble is not 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"] 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,

[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

[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"] INTRODUCTION Being married to a wife that well you know can cook certainly has its benefits and this delicious Oatmeal Danni made contains primarily starchy carbs and protein. For people on the go this convenient “make-ahead” oatmeal is the perfect way to “quick start” your day with a hot, nutritious breakfast in less than one minute! Servings: 1 Serving Size: 1 cup Prep Time: 1 minutes Cook Time: 2 minutes INGREDIENTS 30 grams (I serve)cooked with water 1

At times we all suffer from RMS,so it’s not only expected that in the qust of your fitnss goals that you will be a bit hesitant or nervous,but its actually a sign that your ready to commit, If you see yourself as struggling and striving, you give power to fear, pain and despair. Choose instead to see yourself as making a positive difference, and give your power to the very best

There are  things you should know about loose skin after very large weight losses:  Skin is incredibly elastic How much your skin returns to its former tautness depends partly on age. The older you get, the more an extremely large weight loss can leave loose skin that will not return to normal How much weight was carried has a lot to do with how much the skin will resume a tight


[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"] Eating clean is a simple concept however it requires a lot of dedication to do it properly.  Being a Fitness Model is hard work but with the right preparation and support, a sustainable lifestyle of healthy eating is possible. Adequate time to plan, shop, prepare and eat your meals is required, should you not schedule this into your routine, you’ll be left hungry and grumpy…not ideal, therefore

[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 see it time and time again that most of the things you think you desire are only shallow substitutes for what you truly would like to have. So why not take a leap our of Hanna’s mindset you see she learnt to look past each immediate and superficial wish to uncover the real, profound and fulfilling desire beyond it. There’s no sense

Forget About “Will Power.” It’s Worse Than Useless! New research makes it clear: Even if 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! What could be more frustrating? You might as well have stayed home, relaxed, and pigged out! But we always thought will power was the one thing we needed more of, right? So

[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 recall seeing this lady at the southern and displaying an incredible physique so I had the opportunity of catching up with Rose here is what she had to say. So Rose why Why did you decide to compete Good question Fred !  I was a competitive swimmer and a track and field athlete- so training is a part of my life and has been since I was very

[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 recently had the following question come in so thought I would share.. hi Fred, I’ve been eating accordingly to your philosophy with one “cheat” day per week. What I’m reading in your book break through the fat is instead, to allow myself a couple of “cheat” meals any time during the week or on the weekend, but not to take an entire day off the program. However, in your

[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 bodybuilding and physique athletes, the pump is of substantial importance and is something to be sought. For strength athletes, the pump is much less significant. If it’s experienced at all, it’s a by-product rather than something sought directly. Regardless of your reason for training, progressive overload, not pump, should be the primary factor used to judge the effectiveness of your workouts.   The pump is the short-term

[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"] Did you know that the vegetable kingdom supplies a major portion of human nutritional requirements.All natural foods are based on the energy of the sun,air and water to combine with the mineral elements from the soil to grow and develop. If you feel obliged that you need to eat your veggies then you never have expereinced the rewards of the benefits vegetables provide. There is a chemical structure

[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"] Did you know that Oats have been used since the days of the Roman empire and it was not until the mid 17th century that they were used as a staple food by the people of Scotland. Oats are considered to be the best grain for development and maintenance of strong bones,teeth and heart muscles as well as promoting a healthy nervous system. While oats are an excellent source

[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"] How does a yummy Instant egg mix sound just shake and pour and well thanks to Icon Foods they have now teamed up with Realfit Personal Training to give you an instant and delicious formula. The 500g cartons is so quick and easy to cook (Microwave in 2 minutes or cooktop 2-3 Minutes) benefits include; Cholesterol Free 99% Fat Free Low in carbs & high in Protein No

[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"] Did you know that your body operates on a subtle electro magnetical current ! Nerve signals are in fact electrical charges. Your Brain,Heart and all organs emit a field of electrical current. Your cells communicate with each other with pulses of electricity.When we eat food our Body breaks down the food with particles into there smallest size called “colloids” which is the smallest possible size of a nutrient