Realfit Gym & Personal Training Malvern East

Realfit is a results-based Gym and Personal training facility located in Malvern East, Melbourne. Book An Appointment Today!

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Have you ever wondered why kettlebells have gained such a prominent place in fitness routines across Australia? Unlike traditional weights, kettlebells offer a unique blend of strength training and cardiovascular improvement, all in one efficient package. In this comprehensive guide, we’ll explore the multifaceted benefits of kettlebell training and why it should be a cornerstone in your fitness regime. The Versatility of Kettlebell Training Full-Body Conditioning: Kettlebells are not just another weight training

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.

Fred's General Tips We all know that being active and participating in a regular workout program is good for our mind, body, and soul. But sometimes the internal dialogue that tells us to skip our workout or grab takeout and chill on the couch. That’s when having a some motivational tips and tricks can help you be consistent. I have compiled a list of some practical ways to help you stay

happily married 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 crystal clear roles with precise measurable goals that have specificity and realistic deadlines. If your business

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 you either do the work or you don’t and you either transform your body or

danni showing us how its done 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 own body-weight in a wide array of movement patterns is

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 the right training. 2.Sprint workouts are short and a lot more fun than long,boring cardio workouts. 3.Sprinting

Frank made a decision 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 clientFrank he has been a great supporter of our services for over 12 month's. That may seem entirely obvious, and indeed it is. Yet even though the path to success is so clear and simple, many

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 every step of the way

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]

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 most setbacks because they persist as long as it takes to reach each end goal i

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 activate nearly all the available motor units - something that is usually very difficult to

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 to reality.Scientifically this is termed as experience based  neuro plasticity,which confirms that stimuli as a

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 are likely to make you happy,we find with our successful clients that setting a habit

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

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

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 the next morning, you totally derail and eat everything in sight ­— knowing that you’re going to have

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

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 a dog -Keeps things in check and is a great companion Keep  sport shoes near the

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 web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and

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

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

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 cause and effect relationship between specific foods and gaining fat. Many people think eating pizza or a burger or chocolate equals getting fat. It doesn't. It's not a cause and effect relationship where "junk food" automatically turns into fat. Eating too many calories equals gaining fat and

If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time. The big irony is that

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

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

Emotional eating is such an unconscious act, they often don't even realise they're doing it. For many of us, that mindless munching can sabotage even the best-laid healthy-eating plan. While it isn't realistic to think you can banish every single emotional eating episode, it is possible to cut back on this behavior. But you first need to understand WHY your emotions are making you indulge in the first place. I’m hopeful these 4

We tell our client's that you can eat all the right foods at the right times, but if you’re eating too much, it’s going to be tough to lose fat. So, I want you to work on the following strategy to ensure that you have the right portions at each meal just like our client.   Dish each of your meals up using the “Fist/Palm/Thumb Rule” (see explanation below) and then do

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

Push-ups: Is the one body weight chest exercise to rule them all. I like to cranks quick and fast reps at least 60 reps in around a minute in total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.  Tip: Note that push-ups on kettle bells really burn the muscle out, "This will give you that blood flow

For Margarita she developed great back muscles as a late bloomer we thought we would share some of her great tips Train your back at least once per week, if not twice. Remember, we want to build a balanced, symmetrical physique. So if you've been skipping back day, it's time to re-focus. I always use straps on my back days to take my grip, my forearms, and my biceps out of

This was a question I was asked over the phone on a recent inquiry ! Of course I answered . Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot. We've known for some time that when you restrict calories, your level of non exercise physical activity (non exercise activity thermogenesis or NEAT), drops spontaneously, even if you don't realize it's happening. Your physical

So if your open to the TRUTH,if you will accept what doctors have been saying for years and years,then I will show you the easiest,most painless and most powerful weight loss and fitness program ever. You may not believe it now but losing weight and getting fit is not as difficult as you think.Anyone can enjoy a lean,toned body if they just understand the basic,fundamental principles I've discussed in this blog

Secret 1  Making a simple commitment to your exercise Program  The real secret is quite simple and I'll distil it for you right here :Eat four to five small healthy meals per day and perform a combination of aerobic and resistance training exercise for 45 minutes three times a week.Take our your calendar right now and mark off three days each week for the next 12 weeks when you will commit to

Weight Loss Fitness Myth #1 Dieting eliminates fat  The fact is your body can't discriminate between intentional calorie deprivation (as in a diet)and starvation.When you dramatically reduce your caloric intake,your body shifts into a protective mode by slowing your metabolism down and holding onto fat(an important energy source)and burning muscle instead.In the beginning of a diet yes you will lose weight by dramatically cutting calories. But it won be fat loss it