Eating Alone

By Fred

My top clients have one thing in common – they keep an honest fit book and food journal. They record every mouthful of what they eat and every sip even if they have gone off the rails . I also ask them to jot down the time, who the meal is with, and where they…

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Best Foods to Eat AFTER a Workout

By Fred

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…

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Fibrous carbs very effective for fat loss !

By Fred

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…

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How I Gained Lean Muscle in 12 weeks !

By Fred

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…

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7 lessons to achieving any previously elusive fitness goal

By Fred

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…

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what PT’s eat before their morning workouts!

By Fred

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…

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why is so hard to loose weight

By Andre

Fred Why Is It So BLOODY  Hard To Make Healthy Behaviour Changes was a question thrown at me recently  ? It started me to think that could it be something as simple as the way we spell a word hold a hidden clue to why we have so much trouble making healthy behaviour changes? But…

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Power of focus and having fun

By Fred

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…

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Franks shed’s 11kg’s of stubborn fat in 12 weeks

By Fred

To say I was nervous getting Fred as a Master coach under my wing  was an understatement! The weights were not the problem after Fred clearly explained how his volume principle works, the food was! I knew it was going to be a major shock to the system. I loved junk food and was never…

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Get a goal and you’ll make it happen

By Fred

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…

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