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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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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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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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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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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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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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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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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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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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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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…

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As a master coach I have seen my fair share of girls looking for a Bikini body and the quest to reach that goal,getting in tip top bikini shape is a lot like a construction project. First, I tell my client there must be a crystal clear picture in the mind. Then the vision goes onto…

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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…

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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…

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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…

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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…

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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…

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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…

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[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)•…

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[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…

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[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…

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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…

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[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…

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[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…

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[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…

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[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…

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  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…

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[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…

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[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…

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[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…

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[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,…

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[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…

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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…

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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…

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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,…

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Servings:  4 Ingredients: 4 large well scrubbed sweet potatoes, cut in 1/4 inch strips Preparation: Preheat oven to 350 degrees. Spray large baking sheet with no-stick cooking spray. Spread cut potatoes into a single layer on baking sheet, then spray with no-stick cooking spray. Bake approximately 30 minutes, or until potatoes are browned and crisp, stirring once for more even browning.…

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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…

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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…

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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…

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[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…

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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…

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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,…

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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…

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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…

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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…

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[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…

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[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…

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  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…

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[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…

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  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…

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[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…

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[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…

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[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…

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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…

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I believe most people think avoiding fat is the path to true health,but in reality there are two substances that can be found in fat that are just as necessary to our survival as proteins,carbs,vitamins and minerals.of the many kind of fats only the ones called omega 3 and 6 have been designated as essential…

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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…

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[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…

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Thanks for stopping by and checking this link out. SO WHAT IS THE SKINNY JEAN GUARANTEE (SJG) You may have heard this via my flyer or published on facebook and across all the other social media platforms. First, let me tell you about my “SJG” Put simply, its going to be tough but very rewarding and…

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How does the sound of a customised fitness plan to meet your goals sound,well if so read on.We understand that we can be time poor and may not be able to afford a PERSONAL TRAINER. Well worry no more a great Personal Trainer can still keep you accountable providing that he does the following; -keep…

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[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…

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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…

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[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…

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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…

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[ Did you know that Broccoli is one of the best Vegetable sources of both Vitamin A and C as well as two main mineral sources Calcium and Phosphorus which is the most valuable in building and maintaining strong Bones.All these nutrients work together to promote efficient absorption and metabolism of the minerals calcium and…

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[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.Try to eat protein with non starchy vegetable’s Meat dishes are particularly compariable with non starcy vegetables of all kinds,whereas grains and beans and starchy vegetables are most easily digested when there eaten without diary products.Of course,this isn’t alway’s feasible so try eating grains and starchy vegetables at the start of the meal,then…

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[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…

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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…

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[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…

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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…

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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…

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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/…

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Did you know that media reports say that most people gain between 5 to 15 kilo’s of body fat in the weeks heading into Winter. A study by the National Institutes of Health found that this seasonal weight gain – even just a  few kilo’s-  it simply adds to the “weight creep” that sneaks up on us as…

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[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…

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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…

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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…

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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…

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