Meet Tristan who lost 43 Kgs by working out 3 x 45 minutes for 6 months. Click here to know more about his transformation.
Ketogenic or keto diets, which have been increasingly popular over the years, are known to help lose weight in double-quick time.
Perhaps, we may need to reassess our weight loss approach and identify if it is done in a healthy or unhealthy way. Let’s get down to business!
Sometimes, shedding those last few kilos seems so difficult that people simply give up. Here is how you can manage your weight loss sustainably.
Remember, you CAN lose weight using all those other complicated dieting techniques but fasting makes them unnecessary.
As a Personal trainer for over 30 years transforming thousands of bodies if it is one thing, I know the “Test & Measure” principal applies with your training and equally your nutrition.
In this blog, I wanted to have a look at the different types of cardio machines and give you my personal opinion as to which one I believe is best for fat loss.
time for us What came first: business or love? Love came first. We have known each other for almost eleven years and have been married for seven years. So What's our best advice for balancing our work and love lives? We make sure to constantly carve out time for ourselves. Both of us have our own lives outside of the business, and even outside of our marriage. We try to actively keep up with the hobbies that bring us happiness and help us escape from the stresses of the world. We also carve
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 on the realities of what you'll be doing. They may look very different than your weekday goals, and that's okay. If you are
https://www.youtube.com/watch?v=w4cWJ34Oe5I Thanks to our Realfit Trainer Holly not only has Adrian packed on muscle but he has also pain free especially in his back. Whilst seemingly trivial statistics, they go a long way to highlighting women’s ability to focus their attention on the task at hand, particularly in a stereo typically male-focused arena such as training and the gym, smashing common gender stereotypes. I "I love the fact that in the sessions [Holly] is happy to substitute weight for form in order to reduce the risk of injury and steadily we go heavier
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 ate it. What I look for is the obvious – macro’s, any bad habits we may need to address, and a summary of their lifestyle and when they tend to deviate. Other things I’m looking out for
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 speak for themselves ! 2. Include a simple carb, such as a banana, apple, or berries. The sugar in fruit helps replenish
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 opportunity to convert (and store) that meal as fat. When you combine a protein with sweets (or any carb), however, the protein slows
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 natural starchy carbs, and/or some green fruit, early in the day and then later transition to fibrous carbs. This way
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 is in the why,what and how unless you magnify that the desire fades and therefore the goal. For me its getting
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 time, your goal is too small. If you don't feel fear or uncertainty, you're inside your comfort zone. Puny goals
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 workouts! 1. FRUIT Fruit is a key whether it is fresh, frozen or dried, has quickly digestible carbohydrates that can fuel a
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 I got to thinking (as I always seem to do) about the deeper implications, and I realised how persistently we work to maintain and even defend our childhood programming (regardless of whether it is helpful or harmful)
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 muscle groups and associated tendons of the body. 3. The sports specific warm up During this phase of the warm up, 10
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 force and make it front and centre of your being. I even tell my client that If you need more
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 a fan of fruit or vegetables. After a few days I began to forget about my diet coke and started concentrating on healthy food and nutrition. I never realised how often you should be eating or
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 creative, resourceful, persistent and effective. I tell my clients to Set a couple of small goals just for today, and you
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 if you'll give those dreams a prominent place in your heart and your mind. Look ahead toward where you intend
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 weight loss success is not about food at all. In fact, it's not about anything physical. That's why physically-based approaches
[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"] so what is Udo’s 3-6-9 Oil Blend? Udo’s 3•6•9 Oil Blend® is a special blend of carefully chosen, natural, unrefined, EFA-rich oils with a pleasant, nutty, buttery taste. It contains oils from fresh, certified organic flaxseed, sesame, sunflower and evening primrose seeds as well as oils from rice and oat germ, providing major health benefits. If you think you need to get your Omega 3’s from fish oil, think again – this oil blend is like a vegetarian fish oil! It provides all the health benefits that we need