5 Simple Ways to Burn Belly Fat
Getting rid of belly fat entails more than blindly exercising or dieting. Here are ways to get rid of belly fat without punishing your body.
Read MoreBenefits and Nutrients of Ketogenic Diet for Weight Loss & Muscle Gain
Ketogenic or keto diets, which have been increasingly popular over the years, are known to help lose weight in double-quick time.
Read More7 Foods That Help Your Body Produce Collagen
What food help with collagen? Here are 7 Foods That Help Your Body Produce Collagen.
Read More4 Tips to Tighten Loose Skin After Losing Weight
You can prevent loose skin by losing weight properly. It is suggested to lose 1-2 pounds a week as the optimal standard in losing weight.
Read More12 Ways on how I Celebrated My 56th Birthday!
Your birthday is a day to celebrate, but also a day to look forward to. Here are 12 specific ideas to make my special day even more special.
Read More6 Habits To Get You Fit and Healthy
Building great habits is the key to getting and staying healthy. Here are the six habits to get you fit and healthy.
Read More4 Ways to Recover Like a Pro Athlete
Recovery is an integral part of maintaining physical fitness. Here are four ways to recover like a pro athlete, even in your 50s.
Read MoreMuscle Mass and Weight Loss: What You Need to Know & the Pitfalls Along the Way
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!
Read MoreHow To Prioritize Sleep and Recovery?
How To Prioritize Sleep and Recovery? Sleep and recovery are just as important as exercising and hitting the gym (if not more!).
Read MoreHow To Workout Around an Injury?
How To Workout Around an Injury? I have experienced all the highs and lows of a fitness journey and trust me when I say that nothing sucks more than an injury.
Read MoreHow To Read Nutrition Labels on Your Food Packaging?
How to read food labels in Australia? Let me help you understand what the numbers on your nutrition labels mean.
Read MoreHow My Mum is Defying Her Age and Going Strong At 91
At the time of writing this blog, she is 91 years young, and she continues to inspire and motivate me every day.
Read MoreWhen Food Meets Fitness With Matt Preston
Matt Preston endorses SWEAT SWEAR SMILE and check out his Book Matt Preston’s World of Flavour.
Read MoreWhat is O.M.A.D. Diet and How It Can Cause Havoc On Your Metabolism?
O.M.A.D. it stands for One Meal a Day and in this blog Let’s look at the OMAD diet, how it works, why it works, and whether it is the right approach for you.
Read MoreThe Truth About Keto And What You Need To Know!
The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits.
Read MoreWhat Happens in Your Body When You Make Bad Food Choices After Your Workout?
Wondering what should you eat after a workout? Here is a complete guide on Food Choices After Your Workout.
Read MoreWhat Happens in Your Body AFTER You’re Done Working Out?
What happens in your body after your workout is more important than what happens during because you can control what’s happening after.
Read MoreWhy Realfit Personal Training Have Stood The Test of Time And Never Caved Into A Franchise Model
Did you know that Australia’s gym market is one of the most competitive and saturated markets in the world, according to IBISWorld?
Read More7 Awesome Things I Did in My 20’s That I’m Reaping the Rewards for Now in my 50’s
Let me share the 7 great things I did in my 20’s that have allowed me to stay away from a walking stick, increase my wealth and wisdom, and prevent crow’s feet around my eyes!
Read MoreYour Guide to Dropping the Last 6 Kgs of Stubborn Fat for Men and Women Over 40
Sometimes, shedding those last few kilos seems so difficult that people simply give up. Here is how you can manage your weight loss sustainably.
Read MoreWhy Boutique Style Personal Training Studios are Far Better than Big Chain Gym’s in a Post-COVID world!
Check out why Boutique style Personal Training Studios are Far Better than Big Chain Gym’s in a Post-COVID world!
Read MoreHow To Keep Your Fitness Goals Alive During Winter?
Keeping fit during the winter period sucks! I have put together a few tips on how you can beat off winter with these simple tips.
Read MoreWhat To Look for in a Personal Training Studio and Gym
Every minute that we spend in the gym affects our entire day and often our week. It is not a surprise that one must choose carefully when it comes to a personal training studio or a gym.
Read MoreHow To Lose Weight Safely Without Losing Muscle
Gaining fat and losing muscle is the natural path that almost every “body” takes. Here is how you can lose weight without losing muscle.
Read MoreWhy Working Out At A Gym Is Better Than Working Out At Home
Gym Workout vs Home Workout. Today, we are going to explain why working out at a gym is better than working out at home.
Read MoreWhy Having An Older Personal Trainer Keeps You More Accountable
With our following detour, you are going to learn how hiring an older personal trainer can help you bring back those times and train with the best.
Read MoreWhy Working With A Personal Trainer Can Fast Track Your Success During A 12-week Challenge
Let us demystify the secret to winning the 12-week challenge and how you can fast-track your success with the help of a personal trainer.
Read MoreBest Exercises To Improve Your Grip Strength
The good news is that your grip strength keeps improving the more you train, however, if the goal here is to accelerate your grip strength, then you need to focus on a few direct movements.
Read MoreHow Much Water Do We Really Need Each Day?
Think of water as a nutrient your body needs that is present in liquids, plain water, and foods.
Read MoreHow to Fast – A Complete Fasting Guide for Beginners
Remember, you CAN lose weight using all those other complicated dieting techniques but fasting makes them unnecessary.
Read MoreResistance Bands, The Exercise All Rounder!
One piece of equipment which is very affordable and doesn’t require a lot of space, Resistance Bands, exercise’s great all-rounder!
Read MoreTop 10 Exercise Myths Exposed
We are here to bust the top 10 exercise myths you may have been asking yourself about for years.
Read MoreHow Many Times A Week Should I Train With A Personal Trainer?
How many times a week you should train with a trainer will depend on your goals and level of experience.
Read MoreAlcohol And Weight Loss – The Ultimate Disrupter!
In reality Alcohol and weight loss can never go hand in hand especially during a 12-week transformation.
Read MoreHow I Have Stood The Test of Time And Loved Being A Personal Trainer Since The Early ’80s
Here are a few tips to consider when researching the right personal trainer for you.
Read MoreFred’s 12 Week Challenge
I have never looked back and maintain a good physique at all times, understand a 12-week challenge is a kick start for further progression.
Read MoreOld School Muscle Celebrating 🎉55 Years of Age ‘The Life of A Veteran Personal Trainer’ 🎈
Yep, it’s the second week February and I am celebrating turning 55 years of age. Here I provide you with an insight into well me and my life as I turn 55.
Read MoreBarbell Vs Dumbbell Training, What’s The Difference?
When it comes to using free weights, does it make sense to focus more on barbells than dumbbells or vice versa? Which one is better?
Read MoreVeteran Personal Trainer Rates This Exercise The Worst of All Time!
Some moves do not actually do that much for you—and some can be downright dangerous. So Here is what to do instead the next time you hit the gym.
Read MoreHow To Catapult Your Success When Undergoing A 12-Week Body Transformation
In this blog, I have put together a few frequently asked questions when it comes to a 12 week body transformation challenge.
Read MoreUse This Number 1 Rule When It Comes To Weight Loss
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.
Read MoreVeteran Personal Trainer rates this machine as the best cardio equipment for fat loss
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.
Read MoreI ditched Coffee for a month this is what happened!
I decided to ditch coffee this month and although I had no noticeable change in my physique, I did notice a few things initially.
Read MoreMy Top 10 Foods For Optimum Health And Performance
You have no food in the kitchen. What foods should I eat for optimum health and performance? You can only choose 10 types of foods, what do you choose?
Read MoreStart With Small Goals This Year and The Satisfaction Will Be Huge!
I have put together 5 simple tips when it comes to setting small goals so you can be on the road heading north not south.
Read More12-Week Transformation Mindset What You Really Need To Know
When making a decision to undergoing a 12-week transformation there are a few things you need to think about in terms of what you want it to look like, you really need to embrace 3 things.
Read MoreWeight Machines vs Free Weights – What You Really Need To Know
So now we know a little about the history of weight machines vs free weights I have listed below a few benefits to consider when working with the two.
Read MoreWhy New Years Resolutions Don’t Work & What To Do Instead
Here is why new years resolutions are a complete hoax & what to do instead? We have put together 5 simple steps for fitness success.
Read MoreTop 12 Things To Look For When Choosing A Personal Trainer
Here are a few things you need to think about when undergoing a fitness regime and picking the facility and personal trainer that is right for you.
Read MoreMelbourne Gym’s allowed to reopen 26th October
According to Fitness Australia who represent Gym Owners and Personal Trainers the Victorian Government will reopen the fitness facilities on the 26th of October provided that the case are low and controlled.
Read MoreIs your online Personal Trainer qualified
Its amazes me to see how many so called fitness guru’s are out there giving advice on how to train and how they hook people into there offerings based on there social media following(with no formal qualifications).
Read MoreEmotional eating. The ‘silent killer’ of our times
Just as I was literally putting pen to paper on this, I was unexpectedly messaged by a woman, whom I have not even met, seeking my guidance and assistance on her current battles with Emotional eating (EE).
Read MoreWhat is Capsaicin?
What is Capsaicin? Capsaicin is found within the fleshy parts of peppers that hold the seeds, mainly the pepper membranes.
Read More4 of my favourite bodyweight moves done anywhere at anytime
Let me tell you from the onset that Bodyweight workouts are not easy I can tell you with conviction that they can truly help you build strength, not just in your muscles but in your bones too and Im living proof!
Read MoreFAQS on the COVID 19 VIRUS
Following the advice of the Australian Government Department of Health, Realfit is actively taking additional precautionary measures to minimise the risk of coronavirus (COVID-19).
Read MoreHow to Hand rub
Important information on how to hand rub to reduce the risk of infection Clean Care is Safer Care during the entire procedure should last 20-30 seconds
Read MoreImportant information on the coronavirus
The wellbeing of our loyal customers is and always has been our highest priority. We continue to monitor the Coronavirus situation based on the advice of the World Health Organisation, Over the past few weeks, we have seen the Coronavirus spread to new locations around the world. Our Industry is one of communities,so we are proactive…
Read MoreI use these four Steps To Make our Business (And Marriage) Flourish.
If you are thinking about going into business with your spouse or if you are in business together already, you can increase your chance of success in marriage and in your business by following these steps we are living proof : 1.We Know our Role When you work with your husband or wife to define…
Read MoreTougness and willigness to exert effort
The social veneer of modern day technologies has made as soft.The basic necessities of survival are a few mouse clicks away.It takes effort-focused,persistent,dedicated work toward a goal-to create anything of value,whether it’s a good family, a good career social life or anything else.Despite what fake fitness gurus say there are no shortcuts in this lifestyle…
Read More3 Things Most People Don’t Know About Weight Loss Success
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…
Read Morewhy train with kettlebells ?
The reason why I love training with kettlebells is they are an extreme all round fitness-you can always progress and improve your workout the fact that the shape and compact size makes this piece of equipment very unique. For those not aware of the kettlebell there you can allow safety acceleration it on the way…
Read Moreswing for strength
The swing is the foundation of effective Russian Kettlebell training.It dramatically improves one’s performance in most sports ranging from running to martial arts to powerlifting. My own research shows the kettlebell swings improves your balalnce and posture and a great overall fat burners,when performing the swing a few things need to be considered such as…
Read MoreBuild your foundation with the get up
Did you know that the ‘Get Up’ is a terrific exercise why ?well for starters where the spine is controlled and the overhead weight is steered as the body learns more movement patterns that maintains torso stiffness while driving with other extremeties. The fact that the get up provides shoulder stability mobility and resilience makes…
Read MoreBest way to chin up
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…
Read MoreConcentration during your workout
We recently had this question come in from one of our followers so we thought we would share it Question: Fred I’m really enjoying the workouts that you suggested , 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…
Read MoreWe carve out time for ourselves
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…
Read MoreRecovery
In order to receive the benefits of recovery and hence to get the most out of your training-you must pay attention to recovery as you do to your training. That means treating recovery as an extension to training,which it is,and approaching it with the same zeal.You have to go easy to be able to go…
Read MoreMy Top 5 Benefits of sprinting
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…
Read MoreDecide and do
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 client Angie she has been a great supporter of our services for over 12 month’s. That may seem entirely obvious, and indeed it is.…
Read More5 tips for staying active this winter
1. Take up a winter sport. If you’re a competitive type, why not try a new winter sport? From skiing to snowshoeing, there are many great options that burn mega calories and put a whole new twist on your cold-weather workout plans. 2. Get creative at home. Sure, getting to the gym can be more of a hassle…
Read MoreYour weekend survival guide
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…
Read MoreAdam’s Journey
About Adam “I lost 6kg’s of fat in less than 6 weeks with my trainer on Fred! The 6 week challenge allowed me to accomplish what I thought was impossible. My trainer has been AMAZING – there for me every step of the way!! From the moment I started the program, my trainer helped me…
Read MoreWhy I love being a personal trainer
Why I Love Being A Personal Trainer? Here are 9 main reasons why I LOVE my job as a personal trainer.
Read More5 simple tips to get your legs to grow
This picture of me dropping my shorts was taken in February just before my 53rd Birthday and whilst some readers may find this shot gross I can tell you that training your legs ad training them hard is one of the most important aspects too your overall health and fitness ! The simple hack is…
Read MoreAdrian REALFIT success story
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…
Read MoreNEVER QUIT
I learned a long time ago that “The only way to lose is to quit”. As long as you continue to make the effort and test and measure your results, you have not lost and your still in the game. Everyone experiences setbacks yep even me . However, those who achieve the most experience the…
Read MoreLadies Listen to YOUR Body -Portion sizes !
Everyone women that I train has different strengths, weaknesses, and eating patterns. I tell my ladies that you will only become successful when you learn to respond to your own feelings and not to what someone else says is right for you. It is critical that you learn how to be aware of and attend to both feelings…
Read MoreDetermination
What is the difference between desperation and determination? The difference comes from having a positive, meaningful direction. The energy of desperation is wasted on self-pity and negativity. That can lead to destructive behavior, which only makes the sense of desperation worse. Yet by choosing a positive orientation, you can always transform the self-defeating energy of…
Read MoreWhat’s your deadline
Without a deadline you can exhaust yourself and still not arrive at any meaningful accomplishment. A deadline compels you to prioritise and to expend your best efforts in the most meaningful direction. With a deadline, you are constantly reminded of how valuable and precious your time is. You’re able to see resources and opportunities that…
Read MoreInterval Training
Interval training is alternating bursts of intense activity with intervals of lighter activity. For example, if you walk for exercise and you’re in fairly good shape, you might incorporate 30 seconds of jogging with 1-3 minutes of walking, and continually repeat. If you haven’t worked up to jogging yet, you might alternate a moderate walking…
Read MoreIsometric Training
In simple terms, muscle can only contract in a few ways. It can do the obvious and contract to shorten the distance between joints, such as when doing a bicep curl. This is called aconcentric contraction, where the muscle tenses while shortening.One of the main benefits of isometric training is that the body is able to…
Read MoreIntensity or Insanity
QUESTION: 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? I like doing these kind of 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…
Read MoreEating Alone
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…
Read MoreA Minimalist lifestyle
A minimalist lifestyle is the reduction of stress and material goods to focus on what matters the most.While for some, a minimalist lifestyle may begin with simplifying out diet or meditating. When you have less physical distractions around you it actually correlates to less mental clutter,which in turn gives you permission to look deeper into…
Read MoreCreative visualisation
This is a technique in which you use your thoughts and imagination to bring you closer to achieving your goals and creating what you want in life.When we visualise we act,and our subconscious mind interprets imagery as equivalent to a real life action,put simply,as if it already happened,and this helps our intention move from imagination…
Read MoreSet up an early morning routine
When you have a morning routine,made up of positive habits as possible,then you’re starting your day with intention and bringing your morning ‘wins’with you into the rest of the day,while also working to deter bad habits along the way.A study has found the key to happiness is structuring your day so that includes activities that…
Read MoreBest Foods to Eat AFTER a Workout
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…
Read MoreConquering Your Sweet Tooth Cravings
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…
Read MoreFocus on the NOW and not the all or nothing approach !
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…
Read MoreFibrous carbs very effective for fat loss !
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…
Read MoreHow I Gained Lean Muscle in 12 weeks !
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…
Read More7 lessons to achieving any previously elusive fitness goal
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…
Read Moremy 89 year young mother top fitness tips
yes that’s right my Mum is so fit she can put people half her age to shame ! Here’s a few simple examples: Mum say’s Get in the habit of waking up early washing your face and getting straight out the door for a power walk followed by some light resistance training (see pic) Get…
Read Morewhat PT’s eat before their morning workouts!
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…
Read MoreHow to be a successful maintainer
MY TOP 5 TIPS TO BE A SUCCESSFUL MAINTAINER 1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance. 2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and…
Read MoreThe ups and downs of a bodybuilder’s journey
It was a few years ago when i decided to grace the stage after just turning 50 it was a long life quest to hold a title of Mr Australia in my division,not only did I do that I ended up winning the Mr Australia Asia and here are a few tips I learn’t on…
Read Morewhy is so hard to loose weight
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…
Read MoreStretching and the 4 elements you need to know
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.…
Read MorePower of focus and having fun
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…
Read MoreFranks shed’s 11kg’s of stubborn fat in 12 weeks
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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