Realfit Gym & Personal Training Malvern East

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Weight Loss Strategies

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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

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

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

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

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

Did you know that fibrous carbs are extremely beneficial for 4 reasons: a.) they are low in calories, b.) they are high in fiber, c.) they have almost no adverse affects on insulin, and d.) they are loaded with vitamins and minerals and other nutrients that fight off illness and disease. So then why shouldn’t we load up on them early in the day too?   So we encourage you to load your system up with

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

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

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

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

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

You don’t have to look too far to see the latest diet gimmicks promising quick and easy weight loss. To set things straight, we’ve debunked some of the most popular weight-loss tricks that frequently backfire EATING “CLEAN” ALL OF THE TIMESwearing off sweets and junk food, eliminating processed foods and getting back to the basics with nutrition all sound like a great game plan – and it’s what many aspire to

To remain fit, We should all exercise every day, in as many ways as possible. Walking 15 or 20 minutes daily is the very minimum, but for optimum fitness, walking needs to be complemented with regular strength training, balance and stability exercises and stretching and mobility work. Find a form of exercise that you love and do it with a partner or friend… You won’t find it a chore if

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

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

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

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

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] Some people call them resistance.Others refer them as gremlins.We’ll regardless of what you call these ethereal enemies,if you want to see how effective they are,just take a good honest look at the people around you. How many are truly confident in their abilities ? I think it’s clear many of us are suffering from greater or lesser cries of confidence.They hold us back in every area 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"] Whether its wait loss or work,success always comes more slowly than we want.Even when its fast it’s to damn slow.If we let them,these feelings of frustration and impatience will derail us in every endeavour.We must learn to focus on and enjoy the process of arriving at the goal.We must disabuse ourselves of the idea that satisfaction only comes from having,not doing.This is another lesson we learn by

  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"] There are a lot of reasons why you have cravings. But the two biggest ones have to do with your brain and the type of food you eat. If you’re able to keep your blood sugar stable – and allow adequate sugar to reach your brain – then you may find a reduction in cravings for junk foods. Also, if you switch out your unhealthy food choices – junk food,

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

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

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

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

Explosive exercises are the best. These recruit all your muscle fibre types and use the most amount of calories to do so. They are anaerobic therefore they are high intense with shorter duration periods (meaning they require rest in between sets). They are my go to cardio exercises when I’m limited with time. Remember though that the workout is only a small part of fat loss. Don’t ruin your hard work by

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

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’

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,

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

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

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

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

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

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,

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 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  ,

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

[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 spoke to a client about the best energy-bosting foods, including fruit, oatmeal, and quinoa. Well, here is  a bonus “food” that’s very important for keeping you energized (as well as improving your metabolism):   I recently came across this product and what I found was that pumpkin seed in a flour form  can give you a natural jolt to power through a workout. Pumpkin seed flour 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"] Small decisions are vitally important. Because they’re the ones that keep you on track. The big, momentous decisions set the direction for your life. And the small, everyday decisions are what enable you to maintain that direction. Small decisions are easy to make. Unfortunately, they are just as easy to ignore. Pay attention and take active, intentional control of the small decisions. You’ll quickly experience great power in their

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

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.92" background_layout="light"] QUESTION: Dear Fred: I came across a piece of muscle-building advice from my gym buddy he said grow big muscles you need  to ingest whey protein and 60-70 grams of *simple sugars* 30-45 minutes after your workout. Is there any truth at all to this advice Fred? … I can’t believe eating 60-70 grams of simple sugar at any time can be good for you! What do you think? thanks,

Richard got ripped with Fred help   As a Personal Trainer it’s important to give my clients the right advice on training nutrition and supplement’s especially when the goal is to rid themselves of unwanted fat and to do it fast ! In the 30 plus year’s in the indusrty I have seen most of  the weight loss supplements on the market and the next fad come and go. Fotunately for us the crew

[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"] Ok so we are well and truly into the start ofthe year and I am sure many people have already hit their first snag or setback, and as a result, have slipped backwards in the mental focus and motivation department. What I discovered a while ago was that Setting specific goals in writing is an essential step to your success, but how do you stay focused 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"] Here are 3 techniques that can help anyone break through a fitness plateau and find satisfaction in a challenging new exercise regimen. 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”

[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"] Peter has a clear understanding of benefits of nutrition his living proof 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

QUESTION: Fred, 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? The reason I ask is because I’m following your  program you so kindly gave me. I love doing these 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 them. I have been

Deadlifts are one of the best movements for Building terrific back muscles mass and over all body power.Direct stress is placed on the spinal erectors,buttocks,quadriceps,forearms flexors and trap muscles.Secondary stress is on virtually every other skeletal muscle group particularly on back and hamstrings. Staring Position Load up Barbell (Not to heavy at first)set your feet shoulder width apart toes pointing straight ahead and shins touching the bar.Bend over with back flat 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"] 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"] As a Personal Trainer and Body Transformation specialist I have been Researching the best and worst of weight loss for many years, and working with hundreds of clients as a personal trainer with over 20 years in the fitness Industry. I’m  truly passionate about helping my clients close the gap in achieving weight loss and optimum health and incredible energy levels. My goal is to create a holistic approach to health,

Did you know that When we talk about body transformation we are talking about altering or modifying our body composition. Body composition is the term used to describe the different components that, when taken together, make up a person’s overall body weight. The human body is composed of a variety of different tissue types including lean tissues (muscle, bone, and organs) that are metabolically active, and fat (adipose) tissue that 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"] The  term Boot Camp refers to military recruit training. We adapted Boot Camp to suite the needs of everyday people looking to loose weight, get fit and feel great. For all those girls out there that think our Boot Camp isn’t girl friendly, think again. Boot Camp is in an encouraging and supportive group environment. You’ll have a professional instructor ensuring that you get a you butt-kicking workout, while

I have been in the Fitness Industry for a number of years and I can say hands down that working out of a Personal Training Studio compared to a gym has many added benefits. For a start working with a trainer at a Private studio gives the client the added benefit that the attention is on you and you only. Many fitness centers have lock in contracts and often member are required to sign a

[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"] Balance  your insulin and Glucagon hormones Did you know that hormones regulate virtually every activity that takes place in your body.Two Hormones in particular-insulin and glucagon-play central roles in determining your weight.They function as complimentary opposites with respect to fat.Glucagon is known as the fat burning hormone and insulin is known as the fat storage hormone.Each os these hormones is activated by shifts in blood sugar levels.Insulin’s primary task is to keep

Just about every Sunday morning after a cardio session on the treadmill as a reward for the busy week gone I have a Sunday morning ritual Gluten Free Pancakes. I am fortunate enough to have my wife’s (Danni Liberatore)amazing Gluten free pancake mix. So if you are looking for a great Pancake recipe without the flour or filling so full you wanna pewk then look no further. It’s now time to share 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"] Did you know that your body operates on a subtle electromagnetic current,nerve signals are in fact electrical charges-your brain your Heart,and all organs omit a field of electrical current.Your cells communicate with eachother with pulses of electricity. When we eat food,our body breaks down food particles into their smallest size called “colloids”(A smallest part of a nutrient particle)The energy in food is measured in megahertz(Mhz)a fancy name for

I would like to clear up a bit of common confusion: Junk food doesn’t automatically make you fat. It’s the extra calories in these foods that often leads to a “caloric surplus” (consuming more calories than you expend), rather than a deficit, that makes you gain fat. 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

If you were like me some years ago you would have drunk a lot of coffee and not give it a second thought.As a Personal Trainer I often discuss the role of caffeine and how it effects the acidity in your body as well as the adrenal gland.Fistly lets discuss caffeine and what it actually is: Caffeine is a type of alkaloid,a chemical constituent found in plants and its medically known as trimethylxanthine ! It

Realfit Personal Training is pleased to announce that Donny Henderson Smith has joined our camp as a Elite Personal Trainer . For those that don’t know Donny is the director and head coach of DHS . ” We develop and condition male and female competitors for all categories. DHS Divas is a sports model/bikini competitor coaching business/ modeling agency.” says Donny “ So if your Goal is to get ready for summer or prep 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"] Chicken and Minestrone Soup 2 Teaspoons of Olive Oil I carrot Thinly Sliced 6 spring Onions Chopped 4 Celery Sticks Chopped 3 Garlic Cloves Minced Large Can crushed Tomatoes 2 cups of chicken stock I medium sweet potato cubed ½ tbs of oregano ¼ teaspoon of fresh ground pepper 2 x chicken breast cubed Can on Cannelloni beans rinsed and drained ½ cup of chopped parsley   1.In  a medium saucepan sauté the carrots, spring onion and garlic with olive oil

Did you know that Oats have been used since the Roman empire and compared to other grains,oats have a short recorded history. Whole oats are available at natural food stores and supermarket and they provide the best range of essential nutrient’s such as calcium-oats are the best grain source of the main mineral calcium and in combination with the excellent supply of the minerals phosphorus and silicon,oats can be considered the

The only method for making sure that you finally lose weight and keep it off for good, is to establish weight loss goals. When you establish goals, you take steps to make your dreams and plans become reality. You also create a positive mentality, when you decide to get serious about your weight loss, by setting goals. If you try to attempt weight loss without setting a goal, your weight loss attempts

We Believe Everyone Deserves A Healthy, Active Lifestyle. You won’t find better workout and nutrition content, tools, or programs than on Realfit – period! But if you’re not motivated and don’t have the right mindset, it’s going to be very difficult to put it all into action. Here on this main blog page, you’ll find goal management tools, articles and videos, inspirational success stories, and motivational stories that will have you more