RealFit

Why Boutique Personal Training Gets Results That Big Gyms Simply Cannot Match

Wed, 22 Apr 2026 17:31:15 GMT

At some point, most people who are serious about their health reach the same crossroads. They know they should be training. They may have tried a large commercial gym, signed up in January, gone a handful of times, and quietly stopped by March.

Not because they lacked willpower, but because nothing about the experience was built for them. The machines were unfamiliar, the floor was crowded, and nobody noticed whether they showed up or not.

For people in their 40s and 50s, that experience tends to land differently.

The margin for wasted effort shrinks. The need for expert guidance, genuine accountability, and a training environment that actually fits your life becomes harder to ignore. That is where boutique personal training comes in, and why more people are making the switch.

What Is Boutique Personal Training?

Boutique personal training is a model of fitness coaching that brings together the personalisation of one-on-one training with the energy of a small group environment. As a boutique personal training service, it is built around qualified trainers, small group sizes of no more than eight, and structured programming tailored to the individuals in the room.

Unlike large commercial gyms, boutique studios are not designed for self-directed training. The trainer is present, attentive, and accountable for what happens in every session. Members follow a programme that builds over time rather than completing random workouts in isolation.

Realfit's semi-private group training model is a strong example of this approach in practice. Sessions run with a maximum of eight members, every participant is known by name, and programming is designed to progress systematically over weeks and months, not just deliver a hard workout on the day.

For those who prefer a more individual focus, Realfit also offers 1:1 personal training and 2:1 sessions for couples or training partners.

The Problem with Big Chain Gyms for People Who Actually Want Results

This is not about dismissing large gyms. For experienced, self-directed trainers who know exactly what they want to do and how to do it safely, a commercial gym membership makes perfect sense. The equipment is plentiful, the access is flexible, and the cost is low.

The problem is that most people, particularly those returning to exercise after a break, starting later in life, or training around an injury or a demanding career, are not that person. And large gyms are not designed for them.

Walk into most commercial gyms, and you will find floors packed with equipment and very few answers. There is no one checking your form on a deadlift. No one is asking how your knee has held up since last week. No programme that remembers where you were three sessions ago. You are a membership number, and whether you show up or not changes nothing for anyone but you.

For a busy professional in their 40s juggling work, family, and limited training time, this environment creates a very particular kind of friction. Without guidance, it is easy to do the same things in the same order for years and wonder why nothing changes. Without accountability, it is easy to quietly skip a session when life gets busy, and then another, and then another.

The research on exercise adherence is consistent on this point. Social support, accountability, and perceived competence are among the strongest predictors of long-term exercise consistency. Large, anonymous gym environments tend to undermine all three.

What Actually Makes a Boutique Studio Different

The differences that matter most are not about aesthetics or equipment. They are about the structure of the experience itself.

Personalised attention in every session

In a boutique PT studio (whether working one-on-one, as a pair, or in a semi-private group) the trainer can observe every person in the room. Technique corrections happen in real time. Modifications are made on the spot for members managing an old shoulder injury or returning after time away. This level of attention is structurally impossible in a commercial gym setting.

Programming that builds over time

Most large gyms offer generic programmes or leave members to create their own. Boutique studios programme intentionally, with progression built in across weeks and months. Members are not just working hard; they are working towards something specific, with a plan that adapts as they get stronger.

A community that creates accountability

When the trainer knows your name and the other seven people in the room have trained alongside you for months, the social dynamics of training shift. Members show up because people notice when they do not. That kind of low-pressure accountability is one of the most powerful tools in long-term exercise adherence, and it does not exist on a crowded commercial floor.

Correct technique and injury prevention

This is particularly relevant as we age. Poor technique under load is the leading cause of preventable training injuries. In a boutique environment, qualified coaches can catch and correct movement faults before they become problems, something that simply cannot happen when one staff member is managing two hundred members on the gym floor.

Long-term relationships, not transactions

Realfit has been operating in Malvern East since 2006. Many members have been training with the same coaches for years. That continuity, knowing someone's history, their goals, their physical limitations, their progress, produces a quality of coaching that no large gym can replicate. For personal training at this level, the relationship between coach and member is the product.

Why This Matters More After 40

The case for boutique personal training is compelling at any age. After 40, it becomes harder to argue against.

The physiology changes. Recovery takes longer. The risk of injury from poor technique or overloading a joint increases. Muscle mass begins to decline more rapidly without deliberate resistance training. These are not reasons to train less; they are reasons to train smarter, with more expert oversight, not less.

The lifestyle context changes too. Careers are often at their most demanding. Family commitments are real. The window for training is smaller, which means every session carries more weight. Spending that time in an environment where nothing is optimised for you is a cost most people in this stage of life cannot afford to keep paying.

And then there is the social dimension. Research consistently shows that training with others in a supportive, structured environment improves long-term consistency. The accountability of a small group, the relationships formed over months and years of training together, and the sense of belonging to something beyond a membership fee: these factors have a measurable impact on whether people keep showing up.

The members who train at Realfit are not there for a quick transformation. They are there because they want to feel strong, capable, and healthy for the long term, and they have found an environment that makes that sustainable. Understanding what a good personal trainer should offer you can help clarify exactly what to expect from that kind of coaching relationship.

What to Look for in a Boutique Personal Training Studio in Melbourne

If you are researching boutique gyms in Melbourne, a few things are worth looking for before committing.

Qualified, experienced coaches

Not all personal trainers are equal. Look for coaches with relevant tertiary qualifications in exercise science or sport and recreation, ongoing professional development, and real experience working with people in your age group and with your goals. Ask directly.

A clear programming methodology

Good studios can explain how their programming works and why. If the answer is "we mix it up to keep things interesting," that is a red flag. Progressive overload, structured recovery, and periodisation are the foundations of effective long-term training.

Small group sizes with genuine attention

The cap matters. Eight people per session is meaningfully different from twenty. Ask what the maximum number of participants is and whether that cap is consistently enforced.

Community and culture

Spend time in the space before you commit. Talk to members. Notice whether the coaches know who is in the room. The culture of a studio is visible within minutes of walking through the door.

Location and accessibility

Consistency depends on convenience. When evaluating a boutique gym, Melbourne's inner southeast offers a handful of quality options, with Malvern East home to some of the most established PT studios in the area. Realfit has been part of that community for nearly two decades, which speaks to both its longevity and its connection to the local area.

The checklist of things to look for in a personal training studio goes beyond group size alone, covering trainer qualifications, programming methodology, and the kind of community culture that determines whether you actually keep showing up.

Ready to Find Out If Realfit Is the Right Fit for You?

Realfit has been helping people in Malvern East and Melbourne's inner southeast train with purpose since 2006. Nearly two decades of experience, a maximum of eight members per session, and coaches who know your name and your goals: that is what semi-private group training at Realfit looks like in practice.

Finding the right place to train is a personal decision, and we think the best way to know if Realfit is right for you is to experience it for yourself.

If you are ready to train in an environment built around you, get in touch with us today.

Frequently Asked Questions

About The Author

Grip Strength Exercises: The Complete Guide for a Stronger, Longer Life

Mon, 20 Apr 2026 16:09:29 GMT

If you are over 40 and looking for a meaningful place to invest your training time, grip strength exercises deserve a spot near the top of your list.

Whether you are just starting out or have been training for years, there is a lot more to grip strength than most people realise: the science, the right exercises, and how to fit it all into your week without starting from scratch.

Your Grip Is Telling You Something About Your Health

Grip strength is one of the most well-researched biomarkers of healthy ageing. A large-scale study published in The Lancet followed over 140,000 adults across 17 countries and found that grip strength was a stronger predictor of cardiovascular mortality than systolic blood pressure. That is not a small finding.

As we age, we naturally lose muscle mass through a process called sarcopenia. Grip strength declines alongside it, typically accelerating after age 50. The consequences are not just athletic. Weaker grip is associated with a higher risk of falls, fractures, hospital admissions, and reduced capacity for everyday tasks like carrying groceries, opening jars, and climbing stairs. If you want to understand the broader picture, movement and exercise as you age is worth a read.

The good news is that grip strength responds well to targeted training. You do not need to be a competitive strongman to see real benefits. Consistent grip strength training can meaningfully slow decline, support your broader strength work, and contribute to a longer, more independent life.

For anyone who trains with a "Stronger for Longer" goal in mind, training grip strength is one of the highest-return habits you can build.

Not All Grip Is the Same: Here Is What You Are Actually Training

Before jumping into grip exercises, it helps to understand that grip strength is not a single quality. There are three distinct types, and the best grip training plan addresses all of them.

Crushing grip

Crush grip is the force you generate when closing your fingers and palm around an object. Think deadlift bars, pull-up bars, and handshakes. This is the type most people associate with grip training and is the foundation of most grip exercises.

Pinching grip

Pinch grip is the strength between your fingers and thumb. It is used constantly in daily life: picking up plates, turning keys, holding a pen for extended periods. Pinch grip tends to be the weakest link for most people and is often undertrained.

Supporting grip

Support grip is your ability to hold on under sustained load over time. It is the grip endurance that determines how long you can hang from a bar, carry heavy bags, or maintain tension during a long set. This is the type most directly linked to functional independence as you age.

The Grip Strength Exercises That Actually Make a Difference

A well-rounded grip strength workout targets crush grip, pinch grip and support grip. Most of these grip strength exercises also double as effective forearm workouts. The best grip exercises below are split by what you need and where you train.

Farmer's carries

Farmer's carries are arguably the single best exercise for overall grip development. They train support grip under a full-body load, challenge your core and posture simultaneously, and translate directly to real-world carrying tasks. Hold a heavy dumbbell or kettlebell in each hand, stand tall with your shoulders back, and walk for 20 to 30 metres.

Start here: 3 sets of 20 to 30 metres with a weight that challenges your grip by the final 10 metres.

Dead hangs

Hanging from a pull-up bar with straight arms and active shoulders is one of the most underrated grip exercises in existence. It builds support grip and forearm endurance, decompresses the spine, and can be scaled from 10 seconds to well over a minute as you progress.

Start here: 3 sets of 20 to 40 seconds. Add 5 to 10 seconds per week.

Plate pinches

Stand holding a weight plate between your fingers and thumb, smooth side out. Hold for about 20 seconds, then switch hands. This isolates the pinch grip more directly than almost any other exercise and requires nothing but a standard gym plate.

Start here: 2 to 3 sets of 20 to 30 seconds per hand using a 5 kg or 10 kg plate.

Wrist curls and reverse wrist curls

Sit with your forearms resting on your thighs or a bench, palms facing up. Curl a light barbell or dumbbell through a full wrist range of motion, then flip your grip to train the extensors too. Balanced flexor and extensor strength protects the wrist joint and reduces the risk of repetitive strain injuries.

Start here: 3 sets of 12 to 15 reps each direction using a light weight.

Towel pull-ups or towel dead hangs

Drape a gym towel over a pull-up bar and grip the ends instead of the bar. The uneven, thick surface dramatically increases the grip demand and builds the kind of crushing forearm strength that carries over to every pulling movement.

Start here: If you cannot do a pull-up, simply hang from the towel for 10 to 20 seconds and build from there.

Hand gripper squeezes

A spring-loaded hand gripper is an inexpensive, portable tool that allows you to train crush grip anywhere. Use it at your desk, while watching television, or as a finisher at the end of a session. Progress through resistance levels as you get stronger.

Start here: 3 sets of 10 to 15 reps, squeezing fully and releasing slowly.

How to Improve Grip Strength: Fit It Into Your Week Without Starting From Scratch

Improving grip strength does not require a dedicated session. Knowing how to train grip strength is one thing; knowing where to fit it is another. The most effective approach is to integrate grip work into what you are already doing, with a few targeted add-ons.

Just getting started? Here is where to begin

Train grip strength twice a week at the end of your regular sessions. Choose one exercise from each category: a carry, a hang, and a pinch or wrist curl variation. Keep the volume low to start, with two to three sets of each and full recovery between sets.

Ready to push further

Add a third session and begin progressing load and duration systematically. If you are wondering how to increase grip strength efficiently, a useful rule of thumb is to add 5 to 10 seconds to timed holds each week, or increase weight by the smallest available increment. For those who want a more structured approach, personal programming takes the guesswork out of progression entirely. Do not train grip to failure in every session. Your hands and forearms need recovery time like any other muscle group.

The simplest upgrade to your grip training

One of the most effective ways to build grip strength is to stop relying on straps and wrist wraps as a default. Use a standard double-overhand grip for as long as possible during deadlifts and rows before switching. Over time, this simple habit compounds into significant grip strength gains without adding a single extra exercise.

What Most People Get Wrong About Grip Training

Even people who train consistently tend to make the same few mistakes when it comes to grip. Getting these right does not require more time or equipment, just a small shift in approach.

Relying on straps for everything

Lifting straps have their place, but using them as a default for every pulling movement robs you of one of the most effective forms of passive grip training available. Your deadlifts, rows, and pull-downs are built-in grip work if you let them be. Reach for straps when your grip genuinely limits your ability to train a movement, not as a precaution.

Skipping grip work altogether

Most people do not programme grip training directly. They assume it will take care of itself through general lifting. It rarely does, especially after 40 when grip strength begins to decline at a faster rate. A few targeted sets at the end of two sessions per week is all it takes to stay ahead of that curve.

Thinking grip training is only for athletes or younger people

This is perhaps the most common misconception, and the most costly. The research is clear that grip strength is one of the strongest predictors of functional independence, fall risk, and long-term health outcomes in older adults. If anything, it matters more as you age, not less. Grip training is not a performance luxury, it is a longevity essential.

Training only one type of grip

If your grip work begins and ends with a hand gripper, you are developing crush strength while leaving pinch and support grip largely untrained. Real-world strength demands all three. A well-rounded grip strength workout takes no longer than a focused one, it just covers more ground.

Your Grip Is Worth Training: Here Is How to Start

Grip strength is one of the clearest, most evidence-based markers of how well your body is holding up over time. Building it takes very little extra training time, it complements every other form of strength work you do, and the long-term returns in performance, independence, and healthy ageing are significant.

Train with us in Malvern and let our expert coaches guide you through semi-private group training built around real results. To find out more or book your first session, get in touch with us today.

Frequently Asked Questions

About the Author

7 ESSENTIAL FOOD PAIRINGS FOR ENHANCED FITNESS AND HEALTH

Tue, 06 Feb 2024 03:26:13 GMT

Photo by Lily Banse on Unsplash

As a dedicated personal trainer, I’ve seen firsthand how the right fuel can transform workouts, recovery, and overall well-being. Nutrition isn’t just about what you eat, but how you combine your foods to unlock their full potential.

Beyond the basics, understanding the art and science of food combining can elevate your nutrition strategy from good to exceptional. It’s about creating meals that not only satisfy your taste buds but also maximise your body’s ability to absorb and utilize nutrients effectively.

Let’s dive into the science of food combining and discover how to make your meals work harder for you. By mastering these combinations, you’re not just eating; you’re crafting a diet that propels you towards your fitness goals, supports your body’s natural healing processes, and enhances your overall quality of life.

7 KEY RULES FOR OPTIMAL NUTRITION COMBINING FOODS

Join me on this journey to explore how strategic food pairing can be the game-changer in your health and fitness regimen.

1. VITAMIN C AND IRON: THE ENERGY BOOSTING PAIR

Iron, crucial for energy and oxygen transport, pairs perfectly with Vitamin C to enhance absorption. Imagine starting your day with a spinach and citrus salad, not just for its fresh taste but for the way it kick-starts your metabolism and supports your workout recovery. This combination is your ticket to sustained energy levels and a robust immune system.

2. AVOCADO AND TOMATOES: FOR HEART HEALTH AND MORE

The creamy texture of avocado meets the juicy sweetness of tomatoes, creating not just a taste sensation but a nutrient powerhouse. The healthy fats in avocado boost the absorption of lycopene from tomatoes, fighting inflammation and protecting your heart. This pairing is perfect for those recovery days when your body needs all the support it can get.

3. YOGURT AND BERRIES: A DIGESTIVE HARMONY

Mixing probiotic-rich yogurt with antioxidant-laden berries is like sending a love letter to your gut. This combo aids in nutrient absorption and provides a defense against exercise-induced stress on the body. Plus, the burst of flavor will keep your taste buds as happy as your muscles post-workout.

4. TURMERIC AND BLACK PEPPER: THE RECOVERY ENHANCERS

Curcumin in turmeric, with a helping hand from black pepper’s piperine, becomes a bioavailable force against inflammation, aiding your recovery. Integrating this duo into your post-workout meal helps soothe muscles and prepares you for your next session.

5. WHOLE GRAINS AND HEALTHY FATS: SUSTAINED ENERGY FOR ENDURANCE

Pairing whole grains with healthy fats, like olive oil or nuts, provides a slow and steady energy release—perfect for those long training sessions or endurance runs. This combination ensures your energy levels remain stable, allowing you to push through those last few reps or miles.

6. LEAN PROTEIN AND LEAFY GREENS: THE MUSCLE BUILDING DUO

For muscle repair and growth, this combo is unbeatable. The protein supports muscle synthesis, while the greens provide essential vitamins and minerals for recovery and health. Think grilled chicken over a kale and arugula salad—a perfect post-workout meal.

7. SWEET POTATOES AND ALMOND BUTTER: FOR RECOVERY AND SATISFACTION

After a tough workout, your body craves nutrients and energy. Sweet potatoes provide complex carbs for energy replenishment, while almond butter adds a dose of healthy fats and protein. This pairing not only satisfies your hunger but also aids in muscle recovery and energy restoration.

THE POWER OF SMART FOOD COMBINING FOR PEAK PERFORMANCE

Incorporating these food pairings into your diet can significantly impact your fitness journey. As a personal trainer, my advice is to experiment with these combinations, listen to your body, and find what works best for you. Remember, nutrition is deeply personal, and what fuels one person optimally might not be the same for another. Always aim for variety, balance, and, most importantly, enjoy the process of nourishing your body.

At RealFit in Melbourne, we believe in a holistic approach to fitness and nutrition. With our expert guidance, you can explore how to optimize your diet for your specific training needs and goals. Together, let’s build a nutrition plan that fuels your body, supports your workouts, and aligns with your wellness vision.

A NATURAL WEAPON AGAINST THE TOP 10 CHRONIC CONDITIONS AS WE AGE: MOVEMENT & EXERCISE

Sat, 03 Feb 2024 03:36:53 GMT

In the realm of health and longevity, exercise stands out not just as a routine but as a potent ally against the array of chronic conditions that often accompany aging.

Through my journey as a personal trainer, I’ve been privileged to witness firsthand the remarkable transformations that a well-curated exercise regimen can bring into the lives of those battling chronic ailments.

This guide is more than just advice; it’s a testament to the undeniable synergy between movement and health, and a roadmap to harnessing this power for your wellbeing.

A PERSONAL TRAINER’S GUIDE TO COMBATING CHRONIC CONDITIONS

As we navigate through the years, our bodies encounter various challenges, but exercise remains a steadfast beacon of hope. Below, we delve into the top 10 chronic conditions and illustrate how specific exercises can not only alleviate symptoms but also enhance overall quality of life from a personal trainer’s point of view.

1. DEMENTIA: A PATHWAY TO COGNITIVE RESILIENCE

Cognitive decline is a daunting prospect for many, yet physical activity offers a beacon of hope. Aerobic exercises like brisk walking, dancing, or cycling pump blood to your brain, nurturing neurons, and fostering a resilient cognitive framework. Engaging in these activities for at least 150 minutes a week can be a cornerstone in safeguarding your mental agility.

2. ARTHRITIS: THE GENTLE EMBRACE OF MOVEMENT

Arthritis need not be a sentence to a life of pain and immobility. Embracing low-impact exercises such as water aerobics, yoga, and Tai Chi can maintain joint health, ease pain, and improve your range of motion. These gentle forms of exercise support your joints without exacerbating symptoms, offering relief and improved functionality.

3. OSTEOPOROSIS: FORTIFYING YOUR BONES THROUGH EXERCISE

The threat of brittle bones becomes more pronounced with age, but weight-bearing and resistance exercises act as a bulwark against this decline. Activities like walking, stair climbing, and resistance bands are pivotal in stimulating bone growth and maintaining bone density, offering a sturdy defense against osteoporosis.

4. PARKINSON’S DISEASE: REGAINING CONTROL THROUGH MOVEMENT

Parkinson’s Disease challenges one’s motor functions, but exercise can be a powerful countermeasure. Tailored exercise programs focusing on balance, strength, and flexibility can significantly enhance motor control, reduce the risk of falls, and improve the quality of life for those living with Parkinson’s.

5. CHRONIC RESPIRATORY DISEASES: BREATHING EASIER WITH EXERCISE

For those living with conditions like asthma or COPD, aerobic exercise can be a breath of fresh air. Activities such as walking or light cycling improve cardiovascular fitness, which in turn enhances lung capacity and efficiency, making daily activities more manageable.

6. HYPERTENSION: CALMING THE WAVES WITH REGULAR EXERCISE

High blood pressure is a silent adversary, but regular exercise can turn the tides. Engaging in cardiovascular exercises such as jogging, swimming, or cycling for 30 minutes most days can lower blood pressure and reduce the strain on your heart.

7. PELVIC FLOOR DISORDERS: BUILDING STRENGTH FROM WITHIN

Pelvic floor exercises, or Kegels, offer significant benefits for those experiencing incontinence or pelvic pain. By strengthening the pelvic floor muscles, these exercises improve bladder control, reduce the risk of prolapse, and enhance sexual health, offering a newfound sense of freedom and confidence.

8. HEART DISEASE: CULTIVATING A STRONGER HEART

Cardiovascular disease remains a leading cause of mortality, but adopting an active lifestyle is your first line of defense. Exercises that get your heart pumping, such as brisk walking, cycling, or swimming, can fortify your heart muscle, improve circulation, and mitigate heart disease risks.

9. STROKE PREVENTION: NURTURING VASCULAR HEALTH THROUGH MOVEMENT

Regular exercise plays a critical role in stroke prevention by maintaining healthy blood vessels and improving circulation. Incorporating moderate-intensity aerobic activities into your routine can significantly lower your stroke risk by keeping your blood vessels flexible and strong.

10. DIABETES MANAGEMENT: BALANCING BLOOD SUGAR THROUGH EXERCISE

Exercise is a powerful mechanism for controlling diabetes. By enhancing insulin sensitivity and aiding in weight management, regular physical activity can help maintain stable blood glucose levels, playing a crucial role in diabetes management and prevention.

EMBARKING ON YOUR JOURNEY TO WELLNESS

As a personal trainer, my mission extends beyond the gym; it’s about guiding you through the maze of health challenges with practical, personalized exercise strategies. Remember, the journey to better health is not a sprint but a marathon. Starting slow, setting realistic goals, and gradually increasing the intensity of your workouts can lead to lasting changes and a significantly improved quality of life.

Incorporating exercise into your daily routine may seem daunting at first, but the benefits it brings to your physical and mental health are immeasurable. Here are some steps to get you started and keep you motivated:

CRAFTING YOUR PERSONAL EXERCISE PLAN

Consult with Professionals: Before embarking on any new exercise regimen, especially if you’re managing a chronic condition, consult with healthcare providers and a certified personal trainer. They can help tailor a program that’s safe, effective, and aligned with your health goals.
Set Achievable Goals: Start with manageable goals that motivate you without overwhelming you. Whether it’s walking for 15 minutes a day, swimming twice a week, or joining a Tai Chi class, setting and achieving small goals can boost your confidence and encourage you to keep going.
Incorporate Variety: To keep your exercise routine engaging and cover different aspects of fitness, mix aerobic activities, strength training, flexibility exercises, and balance training. This variety not only prevents boredom but also enhances your overall health benefits.
Listen to Your Body: Always pay attention to how your body responds to exercise. If you experience pain or discomfort, adjust your activities accordingly. Exercise should challenge you but not cause harm.
Stay Consistent: Consistency is key to reaping the long-term benefits of exercise. Try to make physical activity a regular part of your daily routine, and remember, some exercise is better than none.
Find Support: Joining a group or finding an exercise buddy can provide motivation, accountability, and social interaction, making your fitness journey more enjoyable and sustainable.

EMBRACING THE HOLISTIC BENEFITS OF EXERCISE

Beyond the physical benefits, regular exercise has profound effects on your mental and emotional well-being. It can improve your mood, reduce anxiety and depression symptoms, enhance sleep quality, and boost your overall sense of well-being. As you progress in your fitness journey, you may find yourself not just living with less discomfort but also enjoying a more vibrant, active life.

THE ROLE OF NUTRITION

Remember, exercise is just one piece of the wellness puzzle. Combining physical activity with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can amplify the benefits of your exercise regimen and further protect against chronic conditions.

YOUR PERSONAL TRAINING ALLY IN MELBOURNE

As your personal trainer in Melbourne, I’m here not just to guide your workouts but to support you in this comprehensive approach to health. Together, we can explore exercises that you enjoy, tackle challenges, and celebrate every step forward. Your journey to better health is a personal one, but you don’t have to walk it alone.

CONCLUSION

Facing chronic conditions can be daunting, but you possess a powerful tool in exercise. With each step, each stretch, and each lift, you’re fighting back, taking control of your health, and paving the way to a brighter, healthier future.

As we journey together through the world of health and fitness, remember that every movement counts. Your path to wellness is unique, and with persistence, the right support, and a positive mindset, achieving a healthier, more fulfilling life is within your reach.

MOVEMENT AND EXERCISE: YOUR NATURAL WEAPON AGAINST THE TOP 10 CHRONIC CONDITIONS AS WE AGE

Wed, 17 Jan 2024 04:14:56 GMT

Exercise emerges not just as a fitness routine but as a comprehensive wellness tool, particularly in Melbourne’s dynamic lifestyle. It addresses a diverse range of the most common chronic conditions we face as we age. Whether it’s boosting cognitive health, managing joint pain in our bustling city life, or enhancing cardiovascular wellness amidst Melbourne’s unique environment, the benefits of regular physical activity are vast and impactful.

TRANSFORMATIVE POWER OF EXERCISE TO HELP WITH AGEING

As a Melbourne-based personal trainer at RealFit, I’ve witnessed firsthand the transformative power of exercise in improving the lives of individuals grappling with these chronic conditions. Let’s embark on a journey to better health through targeted movement, guided by the positive influence of consistent, tailored exercise routines designed for Melburnians.

1. DEMENTIA: BOOSTING BRAIN HEALTH

Exercise is linked to cognitive function and may contribute to reducing the risk of dementia. Aerobic activities, in particular, enhance blood flow to the brain, promoting overall cognitive health.

2. ARTHRITIS: JOINT-FRIENDLY MOVEMENT

Regular, low-impact exercise helps manage arthritis symptoms by maintaining joint flexibility and reducing pain. Activities like swimming and gentle strength training can be especially beneficial.

3. OSTEOPOROSIS: BUILDING STRONG BONES

Weight-bearing and resistance exercises are essential for maintaining bone density and strength, crucial for preventing and managing osteoporosis.

4. PARKINSON’S DISEASE: ENHANCING MOBILITY

Exercise is a key component in managing Parkinson’s symptoms. It improves balance, flexibility, and coordination, promoting better mobility and overall quality of life.

5. RESPIRATORY DISEASE: STRENGTHENING LUNG CAPACITY

Aerobic exercises and respiratory muscle training can enhance lung function, making it easier for individuals with respiratory conditions to breathe and engage in daily activities.

6. HIGH BLOOD PRESSURE: CARDIOVASCULAR CONDITIONING

Regular exercise helps lower and control high blood pressure by improving heart health and enhancing blood vessel function.

7. PELVIC FLOOR DYSFUNCTION: TARGETED CORE STRENGTHENING

Exercise, especially targeted core and pelvic floor exercises, can play a role in managing pelvic floor dysfunction, improving muscle tone and function.

8. HEART DISEASE: CARDIOVASCULAR WELLNESS

Exercise is a cornerstone in preventing and managing heart disease. It strengthens the heart muscle, lowers cholesterol, and improves overall cardiovascular health.

9. STROKE: SAFEGUARDING VASCULAR HEALTH

Regular physical activity contributes to healthy blood vessels, reducing the risk of stroke. It aids in maintaining optimal blood flow and overall vascular health.

10. DIABETES: REGULATING GLUCOSE WITH EVERY STEP

Exercise enhances insulin sensitivity and helps regulate blood glucose levels, making it a crucial component in diabetes management and prevention.

CONCLUSION

In conclusion, embracing exercise as part of our daily lives in Melbourne isn’t just about staying fit; it’s about building a foundation for long-term health and resilience against chronic conditions.

At RealFit, we’re committed to guiding you through each step of this journey, offering personalised training plans that resonate with Melbourne’s unique lifestyle.

Together, let’s make movement and exercise a natural part of our daily life, creating a healthier, happier Melbourne community. C’mon call our team today on 03 9571 9271

5 Ways a Personal Trainer Transforms Your Fitness Journey

Mon, 15 Jan 2024 15:57:00 GMT

Embarking on a fitness journey can be both exhilarating and daunting. The path to achieving your health and wellness goals is often filled with challenges, uncertainties, and queries. “5 Ways a Personal Trainer Transforms Your Fitness Journey” delves into how the guidance of a seasoned personal trainer can revolutionise your approach to fitness. From providing expertly tailored workout plans to fostering an environment of sustained motivation, a personal trainer is more than just a guide; they are your ally in navigating the complex world of fitness.

This blog explores the multifaceted role of a personal trainer, highlighting their invaluable contribution to not just achieving your immediate fitness goals but also in establishing a lifelong commitment to health. Whether you’re a novice unsure of where to start or an experienced gym-goer hitting a plateau, a personal trainer offers the expertise, support, and accountability needed to elevate your routine.

Discover the Top 5 Benefits of Training with a Personal Trainer in Melbourne

Read on to discover the five key ways in which a personal trainer can be a game-changer in your fitness journey, transforming not just your body, but your entire approach to health and wellness.

1. Personalised Workouts for Maximum Efficiency

Personalised workouts are at the heart of what makes a personal trainer invaluable. By understanding your unique body type, fitness level, and goals, a trainer designs a workout regime that maximises efficiency. This bespoke approach ensures that each exercise you perform is directly aligned with your objectives, eliminating wasted effort and accelerating progress. Whether it’s weight loss, muscle gain, or improving overall fitness, personalised workouts are tailored to bring out the best in you.

Moreover, personal trainers adapt these workouts to your evolving fitness levels and preferences, keeping the regimen dynamic and responsive. This personalisation extends beyond just exercises; it includes guidance on workout frequency, intensity, and duration. The result is a comprehensive fitness plan that fits seamlessly into your lifestyle, making your fitness journey more effective and enjoyable.

2. Motivation That Goes the Extra Mile

A personal trainer is much more than a fitness instructor; they are a source of constant motivation. On days when your energy is low or your commitment wavers, they provide the necessary push to get you moving.

Their role is to keep you accountable, ensuring that you stick to your fitness routine even when it feels challenging. They celebrate your progress, helping to build your confidence and maintain a positive mindset towards fitness.

This motivational support is crucial in maintaining long-term fitness habits. Personal trainers understand how to challenge and inspire you, setting achievable yet ambitious goals. They help you navigate the ups and downs of your fitness journey, offering encouragement and constructive feedback.

This emotional and mental support is key to making lasting changes in your fitness and health.

3. Correct Form and Injury Prevention

Mastery of exercise form is crucial for effective workouts and injury prevention. Personal trainers are experts in teaching and correcting form, ensuring that every movement you make is safe and effective.

A PT demonstrate the correct techniques, watch your form, and provide instant feedback, reducing the risk of injuries that can occur from improper exercise execution.

This focus on proper form is essential not only for safety but also for maximising the benefits of each exercise. By ensuring you perform each movement correctly, trainers help you target the intended muscles more effectively, leading to better results.

PT’s also educate you on recognising and listening to your body’s signals, further reducing the likelihood of overexertion and injury.

4. Fun and Engaging Workouts

Variety is a key element of engaging and effective workouts. Personal trainers bring creativity and fun to your exercise routine, ensuring that it never becomes monotonous. They introduce new exercises, alternate workout structures, and incorporate different equipment, keeping your sessions fresh and exciting.

This variety not only makes workouts more enjoyable but also challenges your body in new ways, promoting continuous improvement.

Personal trainers also tailor workouts to include activities that you enjoy, making exercise a fun part of your day.
Whether it’s incorporating elements of your favorite sports, outdoor activities, or innovative fitness trends, they strive to make each session something you look forward to. This approach helps in building a sustainable and enjoyable fitness habit.

5. Holistic Lifestyle Support

Personal training extends beyond the gym; it encompasses holistic lifestyle support. Trainers provide valuable advice on nutrition, sleep, stress management, and other lifestyle factors that influence your fitness.

They understand that a balanced approach is crucial for overall health and well-being. By integrating exercise with healthy lifestyle choices, they help ensure that your fitness journey is successful and sustainable in the long term.

Additionally, personal trainers are often knowledgeable about mental wellness and stress management techniques, which are integral components of overall health. They can offer guidance on balancing exercise with relaxation and recovery, ensuring that your fitness regimen contributes positively to your mental health. By addressing these broader aspects of wellness, personal trainers help you cultivate a holistic and balanced approach to your health journey.

In Conclusion

Engaging with a personal trainer is much more than just following a workout routine; it’s a commitment to unleashing your full potential. With customised workouts and unwavering support, a personal trainer is the guide you need on your journey to a healthier, stronger, and more vibrant self.

Ready to transform your lifestyle?

Don’t hesitate to get in touch in Malvern and find the coach who will guide you on this exciting path. Contact us in Malvern or call us on 03 9571 9271 to book your spot and start your transformation journey.

Breaking Down Trans Fatty Acids: A Fitness Coach’s Playbook for Peak Health

Mon, 08 Jan 2024 17:54:00 GMT

As a fitness coach who’s seen the ins and outs of countless diet and exercise plans, I can tell you one thing with certainty: not all fats are the enemy, but trans fatty acids? They’re the one hurdle you want to jump high over on your path to wellness and peak physical condition.

Let’s break down this barrier together, understanding exactly what trans fats are, how they throw a wrench in your health gears, and how you can sidestep them like a pro.

What’s the Deal with Trans Fatty Acids?

Imagine you’re in the grocery aisle, eyeing a shelf-stable snack. That longevity comes at a cost, and often, it’s due to trans fats. These are unsaturated fats that have been altered via hydrogenation, a process that turns liquid oils into solids at room temperature, ensuring your favourite snack can survive longer than it has any right to. You’ll find these sneaky culprits in various processed foods, from the cookies and cakes to the margarine spread on your morning toast, even lurking in the deep-fried delights many find hard to resist.

Why Trans Fats Are Your Fitness Foe

Here’s the skinny: while your body needs fats for energy and to support cell growth, trans fats are the black sheep of the fat family. Their consumption is tied to a laundry list of health woes – think increased risk of heart disease, inflammation, and a messed-up cholesterol balance. But here’s the kicker for us fitness enthusiasts: trans fats are like that annoying gym buddy who holds you back. They interfere with your body’s muscle-building ability and recovery, making it that much harder to see the gains from your sweat sessions.

Fitness Coach’s Playbook: Evading Trans Fats

1. Become a Label Detective

When you’re shopping for groceries, turn those packages around and examine the labels with the keen eye of a detective. If you spot “partially hydrogenated oils” on the list, drop it like a hot potato. These are code words for trans fats. Opt for items boasting zero trans fats, leaning towards those with healthier fat alternatives.

2. Whole Foods for the Win

Channel your inner health guru and make whole, unprocessed foods the stars of your diet. Fresh fruits, veggies, lean meats, and whole grains don’t just dodge the trans fat bullet; they’re nutritional powerhouses that fuel your body right, supporting both your health and your rigorous fitness routine.

3. Master Chef Moves

Taking the reins in the kitchen means you call the shots on what fats make it into your meals. Swap out those questionable oils for champions like olive or canola oil. Cooking at home is your secret weapon in crafting meals that are not only delicious but fully aligned with your fitness goals.

4. Processed Foods? Pass!

Make it a rule: processed and fast foods are a last resort, not the norm. These are often the main hideouts for trans fats. When eating out, pick places known for their commitment to healthier cooking oils and methods. It’s all about making informed choices that support your journey to peak fitness.

5. Educate and Advocate

Knowledge is power, and as your coach, I’m here to empower you. Dive into research on trans fats and their impact on health. The more you know, the better equipped you’ll be to make choices that enhance your well-being.

6. Community Support

You’re not in this alone. Build a support network of fellow fitness enthusiasts who share your commitment to a trans fat-free lifestyle. Swap recipes, share tips, and keep each other accountable. Together, you’re stronger.

7. Mindful Eating Practices

Incorporate mindfulness into your eating habits. Pay attention to what you eat, savour each bite, and listen to your body’s cues. This practice can help you make more thoughtful food choices, reducing the likelihood of reaching for those trans fat-laden snacks.

Conclusion: Your Roadmap to Trans Fat-Free Fitness

As your coach, I’m not just here to guide your workouts but to navigate you through the nutritional minefields that can derail your health and fitness ambitions. Avoiding trans fatty acids is a crucial step in that journey. Armed with the right knowledge and strategies, you can protect your heart, reduce inflammation, and build that lean, strong body you’re working so hard for.

Remember, every meal is an opportunity to fuel your fitness dreams. Choose wisely, and let’s crush those goals together.

Why you’re not reaching your fitness goals. Get back on track by finding the right personal trainer

Fri, 05 Jan 2024 17:39:00 GMT

Finally committing to starting a fitness journey is a transformative, lifelong decision. Having the right personal trainer by your side can make all the difference and they’re not all created equal.

Beyond just counting reps, a personal trainer becomes your ally, motivator, and guide on the path to your health and wellness goals.

7 Reasons Why You Need a Person Trainer in Your Life

Here are some of the many compelling reasons why investing in a personal trainer is a game-changer your physical and mental health, your single greatest asset.

1. Tailored Workouts for Your Unique Goals

Personal trainers specialise in crafting workouts tailored to your specific goals, whether it’s weight loss, muscle gain, injury, or overall fitness. This personalised approach ensures that every exercise is purposeful and aligned with your individual needs and abilities.

2. Expert Guidance on Proper Form

Proper form is the foundation of effective and safe workouts. A personal trainer provides expert guidance , correcting your form and technique to prevent injuries and maximise the impact of each exercise.

3. Accountability That Drives Results

Staying consistent can be challenging on your own. A personal trainer serves as your accountability partner, ensuring you show up and give your best effort during each session. This consistency is key to achieving lasting results.

4. Motivation That Goes the Extra Mile

Personal trainers bring a contagious enthusiasm to your workouts. Their motivation becomes the driving force that pushes you beyond your comfort zone, helping you achieve milestones you might not have thought possible.

5. Customised Nutrition Guidance

Fitness is a holistic journey, and nutrition plays a crucial role. Personal trainers often offer general guidance on dietary choices, helping you make informed decisions that complement your workout routine and support your overall health.

6. Efficient Use of Your Time

In today’s fast-paced world, time is a precious commodity. A personal trainer ensures that your workouts are efficient and effective, maximising the impact of each session and allowing you to focus on what you do best.

7. Empowerment for Lifelong Health

Beyond the immediate fitness goals, a personal trainer equips you with the knowledge and skills to navigate your fitness journey independently. This empowerment fosters a mindset of lifelong health, ensuring that your commitment to fitness extends far beyond your sessions together.

Find your way back by discovering the ideal personal trainer

Investing in a personal trainer isn’t just about reaching your goals; it’s about transforming your approach and growing your understanding about health and fitness.

With expert guidance, personalised support, and a tailored plan, a personal trainer becomes your partner in unlocking your potential.

Take the first step, enlist the support you deserve, and let your fitness be a rewarding and empowering and most enjoyable adventure.

If you want to achieve real success with your health and fitness goals – then do what I did and find a good quality trainer who will hold you accountable to your goals even if at times, you fall off track..

5 Simple Way to Burn Belly Fat Fat at the Gym [2024]

Fri, 05 Jan 2024 15:54:00 GMT

Battling Belly Fat: Your Guide to a Healthier, Trimmer Midsection

Belly fat: a common adversary in the journey towards fitness and health. Whether you’re inching closer to your ideal weight or just beginning your weight loss journey, stubborn belly fat often remains a persistent challenge. It’s not just a matter of aesthetics, causing discomfort as you catch your reflection in the mirror. The quest to burn belly fat transcends beyond the desire for a better appearance.

But there’s more at stake here than just fitting into those jeans or feeling confident poolside. Excess belly fat isn’t just about looks; it’s a serious health concern. Laden with potential risks, it can be a harbinger of diabetes, heart disease, high blood pressure, and other chronic conditions. This invisible threat lies not just in the fat that sits beneath the skin, but also in the visceral fat that envelops your organs.

In 2024, our understanding of fitness and health continues to evolve, bringing new insights into how to effectively and sustainably reduce belly fat. Let’s delve into the latest strategies and exercises that can help you tackle this stubborn issue head-on. From cutting-edge gym routines to holistic lifestyle changes, this article is your comprehensive guide to understanding and overcoming the challenge of belly fat.

1. Embrace Efficient Exercise Routines

In 2024, the focus on efficient exercise routines for belly fat reduction is paramount. These routines often combine cardiovascular exercises like brisk walking, running, cycling, and swimming with strength training. High-Intensity Interval Training (HIIT) and functional fitness exercises have become increasingly popular due to their effectiveness in burning fat quickly

2. Implement Lifestyle Adjustments

Lifestyle factors play a significant role in reducing belly fat. Prioritizing good sleep hygiene and effective stress-reduction techniques like mindfulness and yoga are critical. Additionally, reducing sedentary behaviors and incorporating physical activity into your daily routine are key

3. Leverage Technological Advances and Tools

Utilise the latest fitness apps and gadgets for tracking your progress and making informed decisions about your exercise routines. Wearable technology and nutrition apps can offer personalised workout suggestions and dietary tips, making your gym sessions more effective

4. Seek Professional Guidance

Collaborating with medical professionals and fitness coaches can provide you with tailored dietary advice and workout plans. Regular consultations with these experts can help you monitor your progress and make necessary adjustments for optimal results

5. Understand the Timeframe for Results

It’s important to set realistic expectations when trying to reduce belly fat. While you may start noticing changes within a few weeks, significant results usually take 3-6 months of consistent effort.

Nutrition and Diet Tips to Burn Belly Fat Quicker

A balanced diet is integral to your fitness journey. High-fiber foods and polyunsaturated fats like salmon and nuts are beneficial. Hydration is equally important, with experts recommending 8-10 glasses of water daily.

Sample Workout Plans

Source

Embrace a Holistic Approach

Burning belly fat effectively requires more than just physical exercise. Adopting a holistic approach that includes stress management, quality sleep, consistency, and proper hydration is key. Additionally, moderating alcohol consumption can significantly benefit your fitness goals.

Effective Belly Fat Workouts and Exercises

For an optimal approach to burning belly fat, consider the following exercises:

Cardio Workouts

Strength Training Routines

Combine both cardio and strength training for maximum fat loss results. High-Intensity Interval Training (HIIT) workouts, incorporating short bursts of intense cardio with strength exercises, are incredibly effective for fat loss.

Lifestyle Changes for Lasting Results

In your journey to burn belly fat, it’s essential to recognize the significance of lifestyle choices. Here are some key aspects to consider:

Insights from Experts and Scientific Research

Experts suggest that a combination of cardiovascular exercises, strength training, and core-specific workouts is effective for belly fat reduction. Incorporating science-backed belly fat workouts tailored to help you achieve a healthier midsection in 2024 is crucial. These workouts combine the best practices recommended by experts and supported by scientific research.

Conclusion on moving belly fat

Achieving a healthier midsection and reducing belly fat in 2024 is a multifaceted journey. By following expert-recommended strategies and incorporating effective workouts into your fitness routine, you can achieve your weight loss goals. Remember, consistency is key, and combining these workouts with a balanced diet is essential for optimal results

For more insights on fitness and weight loss, explore our other articles:

How to Safely and Effectively Workout Around an Injury [2024 Guide]

Thu, 04 Jan 2024 09:50:00 GMT

Key Takeaways

How to Safely and Effectively Workout Around an Injury: 2024 Guide

Embrace Protective Gear and Safer Workout Routines

The use of protective equipment is crucial when working out around an injury. Helmets, mouthguards, pads, and supportive shoes play a significant role in reducing the risk of further injuries. For those recovering, low-intensity options like steady-state cardio can be beneficial. This includes activities such as walking, cycling, or swimming.

The Resurgence of Pilates, Yoga, and Calisthenics

Pilates, Yoga, and Calisthenics are particularly suitable for those working around injuries due to their low impact nature. They offer an excellent way to maintain physical fitness, improve balance and stability, and reduce the risk of future injuries.

Strength Training: A Key to Injury Prevention

Strength training is increasingly recognized for its role in preventing injuries and maintaining independence as we age. It helps in building muscle mass, improving bone density, and enhancing joint health. RealFit Personal Training & Gym’s 12-week body transformation program is a prime example of integrating strength training into your routine to build resilience against injuries.

The Role of Technology in Fitness

Wearable fitness technologies offer real-time data on performance, sleep, and nutrition, helping users to optimize their workouts around their injuries and avoid further harm.

Mental Health and Injury Recovery

Mental health has a significant impact on physical recovery and injury prevention. Stress management and maintaining a positive mindset can accelerate recovery and reduce the risk of further injuries. Incorporating mind-body workouts such as Yoga, highlighted in “ Ways to Recover Like a Pro Athlete ” on the RealFit website, can aid in this aspect.

Eco-Friendly Fitness and Recovery Techniques

Eco-friendly fitness practices, like outdoor workouts, and recovery techniques such as foam rolling and restorative yoga, offer effective ways to boost recovery and prevent future injuries.

Wait it Out: The Power of Rest

Rest is crucial following an injury. This period of downtime is not just about recovery; it’s an opportunity for the body to reset and grow stronger.

Focus on Uninjured Muscle Groups

While one part of your body heals, focus on strengthening other areas. For instance, if you have a lower body injury, concentrate on upper body workouts.

Embrace Warm-Ups and Stretches

A comprehensive warm-up and stretching routine are crucial for injury prevention and recovery. These practices ensure that your muscles are well-prepped, reducing the risk of further injury.

Get Creative with Your Workouts

Switching to machine-based exercises or incorporating supportive gear like foam rollers and yoga mats can reduce the strain on your injured part.

Utilize Low-Impact Exercise Options

Low-impact exercises such as swimming or Pilates are beneficial when working out with an injury, providing necessary stimulus for your muscles without undue stress.

Nutrition for Rehabilitation

Include high-protein foods, complex carbohydrates, healthy fats, and essential nutrients like Omega-3s in your diet to aid in muscle repair and maintain strength.

Consult with Experts

Seek professional advice when dealing with an injury. Consulting with fitness experts or medical professionals can provide you with a tailored approach to your workouts, ensuring proper healing.

For further insights into personal training and how to maximize the benefits of a trainer, explore “ 5 Musts a Personal Trainer Should Offer You ” on the RealFit website.

Injuries are not setbacks but opportunities to grow stronger and more resilient. With the right mindset, approach, and tools, you can continue to make progress towards your fitness goals.

Takeaway

Injuries are signs to stop and ponder. Our suggestion: consult a doctor for some tests before jumping onto any of our age-old methods around an injury. Alas, while we may be able to treat the exterior, only a doctor can tell you what’s going on inside.

Ultimately, injuries can slow you down, but with our methods and tips, nothing, let alone an injury, can stop your pursuit of greatness!

FAQs About Exercise Around an Injury

How Do Professional Athletes Recover Like Pros?

Wed, 03 Jan 2024 09:46:00 GMT

Recovery, you know, is like the unsung hero of maintaining peak physical fitness. Picture this: after a grueling match, pro athletes don’t just hit the showers and call it a day. Nope, they’ve got their own recovery haven – think ice baths, soothing compresses, and even the healing hands of a masseuse.

But hey, let’s talk about you. Hitting your 50s can feel like a game-changer, and not always in a good way. Sore joints, the occasional injury, it all seems more daunting. But here’s the deal – getting older doesn’t mean you throw in the towel. Nope, it’s about learning the art of recovery, pro athlete style, no matter your age.

4 Handy Tips for Recovery That Rival a Pro Athlete’s Regimen

So, buckle up, and let’s dive into four golden tips to keep you in the game.

1. Champion Sleep

Let’s face it, our cells take a hit daily, thanks to stress and physical strain. And in our 50s, good sleep can be like finding a needle in a haystack. Hormones play a tricky game, making shut-eye elusive.

But sleep, ah, it’s the magic potion for recovery. Did you know pro athletes clock in a whopping ten hours of Zs, not counting their power naps?

So, what’s the secret?

Routine. Set a bedtime and stick to it.

Dim those lights, ditch the phone (yeah, that blue light’s no friend of sleep), and get ready to snooze your way to recovery.

2. Rework Your Workout

Exercise isn’t one-size-fits-all, especially as we age. Your 50s bring about changes that demand a workout revamp. Remember those crazy intense workouts of your youth?

Time to tweak them. More stretching, for starters.

Your tendons aren’t getting any younger, and they love a good stretch. Plus, add a pinch of resistance training.

It’s like your body’s insurance against the wear and tear of time, keeping your muscles and bones in fighting form.

3. Massage or PT, Anyone?

Think of massage therapy as the Swiss Army knife of recovery. It’s not just about feeling good; it targets the nitty-gritty of pain and injury. Pro athletes swear by it, and you should too. Whether it’s a tailored massage or a physical therapy session, it’s all about giving your muscles and joints some much-needed TLC.

And hey, who doesn’t love a good massage? It’s like a mini-vacation for your body, keeping you limber and relaxed.

4. Diet Tweaks for the Win

You are what you eat, right?

Recovery isn’t just about what you do; it’s also about what you eat. The Central Orthopedic Group hits the nail on the head with their food recommendations for recovery.

Think protein, vitamin C, omega-3s, zinc, vitamin D, calcium, and fiber. It’s like a buffet of healing. These nutrients are the building blocks your body craves, especially when bouncing back from an injury or just keeping up with the demands of an active life.

To Wrap It Up:

So, there you have it – four pro-level tips to keep your recovery game strong, even in your 50s. Age or a physically demanding lifestyle shouldn’t be a roadblock to staying active and injury-free.

Borrow a leaf from the pro athlete playbook, and you’re not just recovering; you’re upgrading your life. Here’s to staying active, healthy, and ever resilient!

Recovery is an integral part of maintaining physical fitness. That’s why you’ll find specialized setups such as ice baths, compresses, and even masseuses waiting for a pro athlete after his ma

What to Look For in a Personal Trainer in Melbourne

Tue, 02 Jan 2024 09:19:00 GMT

Having been a Personal trainer now for over 3 decades it would be a massive understatement to say that nothing has changed this last year!

We have seen business shut and the health & fitness sector has certainly done it tough going into tough lockdown’s first. Now that we are back to some normality although will never be back to pre-2019 I have seen people’s attitudes change especially with the way they view their health & fitness.

Undergoing a fitness regime is tough most of the time and what is even tougher are the lies you are told to by large fitness facilities and long-term contract’s your often required to sign with all its fine print.

Nowadays with thanks to search engine’s and social media we can pick a good facility not just based on convenience but also based on results and word of mouth and reviews .

Finding the right personal trainer is a critical decision that can shape your fitness journey. In Malvern East, Melbourne, Realfit Personal Training stands out for its commitment to connecting clients with the ideal trainers.

Our trainers are not just fitness experts; they’re your partners in achieving personal health and fitness goals. Whether you’re starting out, getting back into fitness, or pushing for new heights, the right trainer makes all the difference.

Discover more about Realfit’s Personal Training Services

Key Takeaways Table

Understanding Your Fitness Goals

Your fitness journey is unique, and so should be the approach of your personal trainer. At Realfit, we start by understanding your individual goals – be it weight loss, muscle building, improving flexibility, or training for a specific event. Our trainers specialize in various fitness domains to ensure that your training aligns perfectly with your aspirations. From the initial consultation to the development of your personalized plan, your goals are our primary focus.

Check out Realfit’s Success Stories

Credentials and Experience

The expertise of your personal trainer is paramount. Realfit prides itself on a team of highly qualified and experienced trainers. Our trainers hold certifications from reputed fitness institutions and have a wealth of experience in personal training. They’re skilled in various training techniques and stay updated with the latest fitness trends and research. This expertise ensures that your fitness regimen is not just effective but also safe and up-to-date.

Meet Our Expert Trainers

Compatibility and Communication

A personal trainer is more than a fitness guide; they are your motivator, coach, and supporter. It’s crucial that you feel comfortable and communicate openly with them. At Realfit, we understand this dynamic. Our trainers are not only fitness experts but also excellent communicators and empathetic listeners. We ensure that you’re paired with a trainer whose personality and coaching style resonate with your preferences, fostering a productive and enjoyable training environment.

Training Methods and Specialisations

Diversity in training methods caters to a wide range of preferences and goals. At Realfit, our trainers are skilled in various methods, from strength training and cardio to flexibility and balance exercises. Whether you’re interested in HIIT, yoga, pilates, or traditional weight training, we’ve got you covered. Our trainers’ specializations ensure that your workouts are not only effective but also align with your interests and keep you engaged.

Explore Realfit’s Diverse Training Methods

Location and Facility Quality

The location of your gym and the quality of its facilities significantly impact your training experience. Realfit is conveniently located in Malvern East, making it easily accessible for local residents. Our gym is equipped with state-of-the-art equipment, clean and spacious workout areas, and a welcoming atmosphere. We maintain high standards of hygiene and safety, ensuring a premium training environment for all our clients.

Take a Tour of Our Facilities

Flexible Scheduling and Availability

We understand that your schedule can be busy and unpredictable. That’s why Realfit offers flexible training sessions to fit your lifestyle. Whether you prefer early morning workouts, lunchtime sessions, or evening exercises, our trainers are available to accommodate your needs. This flexibility ensures that your fitness regime seamlessly integrates into your daily routine without adding stress.

Cost and Value for Money

Investing in personal training is an investment in your health and well-being. At Realfit, we offer transparent pricing with a range of packages to suit different budgets and needs. Our aim is not just to provide personal training but to deliver value for money through results-driven programs, professional expertise, and exceptional client service.

Client Testimonials and Success Stories

Hearing from those who have experienced transformative journeys can be incredibly motivating. At Realfit, we’re proud of the success stories that our clients have achieved with the support of our personal trainers. These testimonials speak volumes about the effectiveness of our training methods, the dedication of our trainers, and the overall positive impact on our clients’ lives. These stories aren’t just about fitness; they’re about life-changing experiences.

Read Our Inspiring Client Testimonials

Health and Safety Practices

Your safety is our top priority. At Realfit, we adhere to the highest standards of health and safety. Our gym is regularly cleaned and sanitized, and we ensure that all equipment is well-maintained and safe to use. Our trainers are knowledgeable about injury prevention and will tailor your workouts to accommodate any existing conditions or concerns, ensuring a safe and effective training experience.

Continued Support and Progress Tracking

Our commitment to your fitness journey doesn’t end when the session is over. Realfit trainers provide ongoing support and regularly track your progress. We adjust your training plan as needed to ensure continuous improvement and help you overcome any plateaus. This consistent support and monitoring are key to achieving and sustaining your fitness goals.

The Realfit Personal Training Difference

Choosing Realfit means choosing a partner in your fitness journey. Our approach is holistic, personalized, and results-driven. From our expert trainers and diverse training methods to our flexible scheduling and supportive environment, every aspect of Realfit is designed to help you succeed. We don’t just train bodies; we change lives.

Conclusion

Selecting the right personal trainer is a pivotal decision in your fitness journey. By considering these factors, you can make an informed choice that aligns with your goals, preferences, and lifestyle. At Realfit, we’re dedicated to helping you find the perfect match in a trainer and supporting you every step of the way towards achieving your fitness goals.

Ready to Find Your Ideal Personal Trainer?

If you’re in Malvern East and looking for a personal trainer who can cater to your unique needs, guide you expertly, and support you passionately, look no further. Realfit is here to embark on this journey with you. Contact us today, and let’s take the first step towards a healthier, happier you.

Book Your Consultation at Realfit Call +61 3 9571 9271 to know more.

When is the Best Time to Exercise? Why the Alarm Clock may be your Best Friend

Mon, 01 Jan 2024 17:10:00 GMT

The early bird catches more than just the worm—early risers seize a myriad of health benefits by incorporating exercise into their morning routine. Beyond boosting energy levels, morning workouts set a positive tone for the entire day.

7 Reasons Why Getting Up In The Morning Is The Best Time To Exercise

Let’s dive into the compelling reasons why a sunrise sweat session, especially morning cardio, can be your secret weapon for vitality and weight loss.

1. Rev Up Your Metabolism

Jumpstarting your day with morning exercise revs up your metabolic engine. Morning cardio primes your body to burn calories more efficiently throughout the day, providing a substantial boost to your weight loss journey.

2. Enhanced Mood and Focus

Exercise stimulates the release of endorphins, the feel-good hormones that elevate mood and sharpen focus. By fitting in a morning workout, you set a positive tone for the day ahead, fostering mental clarity and resilience.

3. Consistent Routine, Consistent Results

Establishing a consistent morning exercise routine helps create a sense of discipline and structure. Consistency is key in achieving fitness goals, whether it’s weight loss, muscle gain, or overall well-being.

4. Maximise Fat Burn

Engaging in morning cardio taps into your body’s fat stores, making it an effective strategy for those aiming to shed extra pounds. As you work out on an empty stomach, your body utilises stored fat for energy, contributing to more significant weight loss over time.

5. Enjoy Peaceful Productivity

The early hours often offer a serene and quiet environment, providing a peaceful backdrop for your workout. This uninterrupted time allows you to focus solely on your fitness goals, promoting a mindful and effective exercise session.

6. Boosted Energy Levels

Morning exercise acts as a natural energy booster. Instead of reaching for a cup of coffee to jolt awake, a brisk morning walk, jog, or cardio routine floods your system with oxygen, awakening your body and mind for the challenges ahead.

7. Quality Sleep Benefits

Regular morning exercise has been linked to improved sleep quality. The exertion during your morning workout contributes to a more restful night’s sleep, creating a positive cycle that enhances both your fitness and overall well-being.

Seize the Sunrise Your Fitness Catalyst

Incorporating your exercise into your morning routine is a game-changer, offering a cascade of benefits that extend far beyond the gym. Whether your goal is weight loss, enhanced focus, or an overall health boost, the early hours hold the key to unlocking your fitness potential. So, lace up those sneakers, join a supportive group and personal trainer , and let the power of morning exercise elevate your day.

Why Today is the Best Day to Start your Lifelong Transformation

Mon, 01 Jan 2024 11:56:00 GMT

It’s here! The time we promised ourselves change towards a better version of ourselves so we can be the best for the people we care about.

While many of us find ourselves contemplating resolutions, envisioning a healthier, fitter version of ourselves. The key to transforming these aspirations into lasting changes lies in taking that crucial first step.

Today, not tomorrow, is the day to kickstart your journey and set the foundation for sustainable lifestyle transformation.

Why the First Step Matters:

The Power of a Plan Today:

Resolutions, while well-intentioned, often falter without a concrete plan. A lasting lifestyle change requires more than a fleeting commitment—it demands strategic, sustainable actions. A personal trainer is the expert you need to see to craft a personalised roadmap and routine to guide you through workouts, nutritional choices, and the inevitable challenges on the path to success.

Today Is the Day to Reach Out:

Don’t let the allure of “starting tomorrow” delay your journey. Today is the day to seize control of your narrative, to sculpt a vision of your fittest, healthiest self. Contacting a personal trainer is the catalyst for transformation, the bridge between aspirations and tangible, sustainable change.

Take the First Step Today:

Embarking on a fitness journey is not just about achieving a short-term goal; it’s about rewriting your lifestyle narrative for lasting well-being over a lifetime. The first step is the springboard, the ignition that propels you toward a future of vitality and strength.

Explore your own most deeply held values and purposes. Decide precisely how you would like your world and your life to be.

The most dismal failures are not caused by the inability to reach a goal. Those failures are the result of not having a clear enough and meaningful enough goal.

Know exactly where you intend to go, and you’re much more likely to get there. Have a plan, follow it with persistence, and enjoy being where you sincerely choose to be.If your looking for some help with defining your goals let the team at Realfit Personal training help you achieve that goal click here for a free discovery session

Fist/Palm/Thumb Rule

Tue, 05 Dec 2023 09:56:00 GMT

Dish each of your meals up using the “Fist/Palm/Thumb Rule” (see explanation below) and then do one of the following:

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.

1. IF YOU START TO FEEL FULL before you’ve finished all the food on your plate, simply put your fork down and save the rest for later.

Never feel like you have to finish everything on your plate. The Fist/Palm/Thumb Rule is an excellent guide of how much to dish up, but ultimately, you should pay attention to your internal signs of hunger and fullness to know when to stop eating. That is, let your body be your guide for when and how much to eat.

2. IF YOU’VE EATEN EVERYTHING ON YOUR PLATE AND DON’T YET FEEL FULL , before you go back for more, wait 15 minutes and have a large glass of water. It often takes your brain 15 minutes or so to catch up with your stomach and you’ll often find that you weren’t really still hungry after all.

If you choose the right foods (a natural carb with a protein and healthy fat) and then listen to your body and stop eating when full, you simply cannot fail.

Now, here’s a little more on the “Fist/Palm/Thumb Rule” … because counting, calculating, and measuring your food is way too complicated and time-consuming. Figuring out your meal portions really doesn’t need to be that difficult! Here’s a much easier way:

Here’s how to select the right portion of each food type, specifically for YOU:

Carbs (Starchy, Simple, and Fibrous)
The carb that you choose for each meal should be approximately the size of your fist. For example, the average woman has a fist about the size of a small baked potato. Note: Some meals suggest more than one type of carb.

For example, at meal 2 you might have half of a baked potato (starchy carb) and half an apple (simple carb), so that the size of your total portion of carbs (starchy + simple) is about the size of your fist.

Protein
Your choice of protein should be approximately the size of your palm. For example, a medium-sized chicken breast.

Fat
The fat source you choose should be about the size of your thumb. This is about 5 almonds for the averaged-sized woman or 7 almonds for the average man.

Using the Fist/Palm/Thumb Rule to dish up your portions and then listening to your body as your guide for when to put your fork down or go back for more (after waiting 15 minutes).

A Handy Guide to Estimating Portion Sizes By Hand (as a rule of thumb)

Understanding portion sizes is crucial for balanced eating, and your hands offer a surprisingly effective and always-available measuring tool or better known as the Fist/Palm/Thumb Rule. This guide simplifies portion control, eliminating the need for scales or measuring cups.

Fist = 1 Cup

Your closed fist serves as a handy guide for carbohydrate portions. It’s perfect for gauging servings of rice, cereals, salads, fruits, and even popcorn. When in doubt, compare the volume of these foods to the size of your clenched fist.

Palm = 3 Oz.

The size of your palm, excluding fingers, is a practical measure for protein intake. This area roughly equals a 3-ounce serving, ideal for estimating portions of meats like pork, poultry, beef, fish, and chicken.

Tip of Thumb = 1 Tablespoon

Use the tip of your thumb (up to the first joint) to judge servings of fats. This measurement is great for portioning out spreads and dressings such as mayonnaise, cream cheese, salad dressings, creams, and peanut butter.

Thumb Nail = 1 Teaspoon

The size of your thumb nail approximates a teaspoon, useful for measuring smaller amounts of oils and fats. Apply this for dressings like olive oil or butter, ensuring you’re not overdoing these calorie-dense ingredients.

Cupped Hand = 1/2 Cup

When you cup your hand, it forms a bowl-like shape that’s approximately half a cup in volume. This is especially helpful for portioning foods like pasta, potatoes, nuts, and even treats like ice cream.

Remember, these are guidelines to help you make healthier choices without fuss, but does help you when estimating portion sizes using your hands. Listen to your body’s hunger cues and adjust portions to your personal needs and fullness signals.

FAQ’s

Are Some People Born With a Fast Metabolism?

Sat, 02 Dec 2023 07:35:00 GMT

Metabolism collectively refers to all the chemical processes in your body, influencing how quickly you burn calories and, consequently, how easily you might gain or lose weight.

This brings us to an intriguing question: Are some people born with a faster metabolism? And if so, what role does genetics play?

What Is Metabolism, and How Does It Work?

Metabolism encompasses the various chemical reactions that keep your body functioning. The ‘speed’ of your metabolism, known as your metabolic rate, determines the number of calories you burn over a period. This explains why some individuals can consume large amounts of food without gaining weight, while others need fewer calories before they start to store fat.

Is Fast Metabolism Genetic?

Metabolic rates vary significantly among individuals, beginning as early as infancy. This variation prompts the question: are these differences genetic? While genetics can influence metabolic rates, the extent of this impact is still a subject of scientific debate.

Myths and Realities About Metabolic Rate

It’s a common misconception that obese individuals have a slower metabolism. In fact, research often shows that obese people may have a higher total and resting metabolic rate, regardless of muscle mass. Conversely, those who were formerly obese might have a 3-8% lower metabolic rate compared to those who have never been obese.

The Role of Age, Environment, and Behavior

Age, environmental factors, and lifestyle choices play crucial roles in determining metabolic rate. For instance, as we age, our metabolic rate generally decreases. Lifestyle factors, like diet and exercise, also significantly impact metabolic efficiency.

Case Study: Enhancing Metabolism

One of my clients, John, experienced significant changes by tweaking his diet, training regimen, and mindset. This illustrates that while basal metabolic rate is somewhat fixed, lifestyle changes can effectively alter how your body processes and burns calories.

Take Home Message

While metabolic rates vary from person to person, including among infants, the exact contribution of genetics to this variation remains a topic for further research. Understanding these differences is key to unraveling the complex nature of metabolism.

Your basal metabolic rate might be largely out of your control, but you can influence your overall metabolism. Simple changes in diet, physical activity, and mindset can make a significant difference, as seen in our client example. Please read my article click here on 5 simple ways too boost your metabolism

FAQ’s

Why I Love Being a Personal Trainer

Fri, 01 Dec 2023 08:07:00 GMT

I often get asked a lot by my clients, family, and friends what I love about personal training I have been doing PT for over 30 years.

The answer is never a short one as I truly LOVE and am PASSIONATE about what I do! Let me list the many reasons why I LOVE my job (in no particular order!)…

A Rewarding Journey of a Personal Trainer

As I reflect on my journey as a personal trainer, the most rewarding aspect has undoubtedly been the relationships formed and the lives transformed. It’s more than just fitness; it’s about being a guiding light on someone’s path to a healthier, happier self. Each day brings new challenges, but the satisfaction of seeing a client succeed is unparalleled. I look forward to continuing this journey, embracing each opportunity to make a positive impact, and cherishing every moment of this rewarding profession.

If you are looking for a personal trainer in Melbourne please drop into our studio in Malvern , we’d love to say hello.

FAQs

Kettlebell Training: Comprehensive Guide for Transforming Your Fitness Journey

Tue, 28 Nov 2023 19:00:00 GMT

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 tool; they are a dynamic fitness ally. Engaging multiple muscle groups simultaneously, kettlebell exercises like swings, snatches, and Turkish get-ups provide a holistic workout. But what makes these movements truly special? It’s their ability to demand coordination, stability, and strength from various muscle sets, offering a full-body workout like no other.

Have you ever noticed how these exercises mirror the natural movements of our daily lives?

Cardiovascular Endurance:

Think about your typical gym routine. How often do you manage to seamlessly integrate strength training with cardiovascular health? This is where kettlebells shine. The high-intensity nature of kettlebell workouts, especially routines involving swings and lifts, boosts your heart rate, promoting cardiovascular health. This combination of strength and cardio makes kettlebells an ideal choice for those juggling a busy lifestyle.

Functional Strength:

The real-world application of kettlebell training is perhaps its most underrated aspect. The functional strength you develop through kettlebell exercises directly translates to everyday activities. Whether you’re lifting groceries or playing a weekend game of footy, the improved strength and endurance from kettlebell training enhance your performance and reduce the risk of injury.

Joint Flexibility and Mobility:

One might overlook the importance of joint health in a fitness routine. However, kettlebell exercises, with their unique swinging and ballistic movements, are excellent for improving joint flexibility and mobility. Regular practice with kettlebells not only enhances your range of motion but also plays a vital role in injury prevention and joint health.

The Importance of Personal Trainer Guidance in Kettlebell Training

Proper Technique and Form:

Kettlebell exercises, while immensely beneficial, require a nuanced understanding of form and technique. This is where the expertise of a personal trainer becomes invaluable. Have you ever considered how slight alterations in posture or grip can significantly impact the effectiveness of your workout?

A personal trainer ensures that every kettlebell movement is performed with precision, maximising benefits while minimising the risk of injury.

Individualised Programming:

No two fitness journeys are the same. Personal trainers recognise this, tailoring kettlebell workouts to fit individual needs and goals. Whether you’re a beginner or an advanced enthusiast, the right programme can exponentially enhance your training effectiveness. How does your current routine cater to your unique fitness objectives?

Motivation and Accountability:

The road to fitness is often a challenging one, marked by highs and lows. A personal trainer serves not just as a guide, but also as a source of motivation and accountability. Staying consistent can be tough, but have you noticed how having someone to answer to can change your approach to training?

Progress Monitoring:

Tracking progress is a crucial aspect of any fitness regimen. Personal trainers keep a close eye on your development, making adjustments to your kettlebell routine as needed. Whether it’s increasing the weight, changing the reps, or introducing new exercises, these modifications are key to continuous improvement.

But how often do you assess and adjust your fitness plan?

In Conclusion

Kettlebell training offers a unique opportunity to revolutionise your fitness routine, providing benefits that extend far beyond the gym. However, to truly maximise the potential of kettlebell workouts, the role of a skilled personal trainer cannot be overstated.

With the right guidance, motivation, and customised training plans, anyone can harness the power of kettlebells to achieve their fitness goals safely and effectively. So, why not grab a kettlebell and start your transformative journey today?

Kettleball FAQs

What Are the Key Benefits of Kettlebell Training?

Kettlebell training offers a multitude of benefits including full-body conditioning, cardiovascular endurance, functional strength, and improved joint flexibility. It’s an efficient workout that engages multiple muscle groups, enhancing both strength and aerobic capacity.

How Does Kettlebell Training Improve Cardiovascular Health?

Kettlebell workouts often incorporate high-intensity intervals, which boost heart rate and improve cardiovascular health. Exercises like kettlebell swings combine strength and cardio, providing a more efficient workout than traditional cardio exercises.

Can Kettlebell Training Be Tailored for Beginners?

Absolutely! Kettlebell training can be adjusted for any fitness level. Beginners can start with lighter weights and basic movements, gradually progressing as their strength and confidence grow. It’s advisable to start under the guidance of a personal trainer to ensure proper technique.

Is Kettlebell Training Effective for Weight Loss?

Yes, kettlebell training can be highly effective for weight loss. It combines cardiovascular exercise with strength training, leading to high-calorie burn and muscle building, which boosts metabolism. Incorporating regular kettlebell workouts into your routine can significantly aid in weight loss efforts.

How Often Should You Train with Kettlebells for Optimal Results?

The frequency of kettlebell training depends on your fitness goals and level. Generally, training 2-3 times a week allows for sufficient recovery time and maximises benefits. It’s important to listen to your body and adjust the frequency to suit your individual needs and prevent overtraining.

Removing Temptations For Weight Loss Success, How To Break a Bad Habit

Wed, 15 Nov 2023 03:56:00 GMT

We are, all of us, creatures of habit, and when it comes to setting goals, and working towards them, these habits can either help or hinder them.

This is because habits can be so ingrained that it becomes unconscious that we don’t even know that we are acting in a certain way or worse yet, don’t even know that we’ve acted in a certain way until after the action.

Have you got in the car and ended up at your destination like your place of work and completely forgotten about the car journey? The repeated activity of driving the same route to work can be performed with little conscious thought. Such activities like these and brushing your teeth can be helpful. Some other activities like over snacking on sweets and overeating can be harmful.

There is an abundance of resources on weight loss and healthy lifestyle living that can be found online and multiple different diets that can be followed. However, following these will result in limited success if the foundational behaviours of overeating and mindless snacking continue unchecked.

So how does removing temptations help with weight loss success? It helps break the bad habit!

If you’ve had challenges in meeting your health and fitness goals and resisting temptation has been difficult, then it’s time to eliminate it altogether.

By removing tempting unhealthy foods from your environment, you are not only just removing foods that don’t align to your goals, but you are also taking control back of your environment and setting up a behaviour change.

The book Atomic Habits by James Clear is a practical guide in changing your habits and simplifies how to build positive good habits and break bad ones with a framework around four steps. To make the most of these steps it’s best to understand how we end up in ‘the habit loop’ with the diagram below.*

So how do we break a bad habit like mindless snacking and overeating?

Now it’s time to create good habits! At RealFit we’ve had so many success stories with our members achieving their goals and have helped so many members build good habits by making helping make your habits easy and satisfying.

Book in a time with the team at RealFit, we are ready to give you the support and reward you need to succeed.

The team at RealFit

*Source attribute:

THE POWER OF ACCOUNTABILITY TO ACHIEVE YOUR WEIGHT LOSS GOALS

Thu, 26 Oct 2023 04:51:00 GMT

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.

7 TIPS FOR LOSING THE LAST 5 KILOS

Thu, 12 Oct 2023 00:07:00 GMT

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.

6 REASONS WHY SPRING IS THE BEST TIME TO LOSE WEIGHT

Wed, 27 Sep 2023 03:59:00 GMT

Now that we are well into spring, there’s no better time to lose weight and toning up.

Did you know why this time of year works better than others?

6 Reasons Spring Is the Best Time of Year to Lose Weight

Here’s what to know about making springtime work in your favour and how we at RealFit can help.

1. Warmer Weather Means Less Hunger

There is a direct link between temperatures and hunger cues. The colder weather leads to a drop in our body temperature, which means our appetites get stimulated as a result. This is because eating helps to generate internal heat, thus leading to a rise in body temperature. With the temperatures rising in spring, it is likely our body will slow down in hunger cravings.

2. Warm Weather Drinks Are Lighter

Similarly linked to temperature is the consumption of hot, heavier and sugary drinks which is one of the delights of winter, however they can add up. Spring brings lighter and cooler drinks to curb cravings without the calories.

3. Healthier Food Comes Easier

Our favourite winter foods tend to be most calorically dense. Although we should all enjoy seasonal favourites, it becomes easier to find lighter foods like fresh fruits and vegetables, grilled dishes and cold salads at spring events and gatherings. This can help you feel more confident going into family gatherings and outings with friends.

4. Spring Brings Better Mood

Winter can be long and hard for many people and it’s normal to crave heavy, fatty foods in order to cope with the colder temperatures and reduced sunlight. This can lead to lead to feelings of self-negativity and guilt. In the spring, you’ll likely enjoy a more positive outlook and be less hard on yourself, making it easier to stick to your weight loss or management plan.

5. Vitamin D Helps

The benefits of the sunshine vitamin are no secret. Besides boosting mood and promoting calcium absorption, studies have shown that vitamin D may also aid in weight loss. Higher levels of vitamin D may also be related to increased levels of testosterone. This is a well-known hormone that promotes muscle mass, strength, and flexibility. It’s also thought to rev up metabolism, which could help you burn more calories.

6. You’ll Burn More Calories in Warmer

Weather It’s easier to burn calories while exercising in warm temperatures versus cold ones. That’s because your body works harder to stay cool in hot weather, increasing its energy expenditure. Just make sure to be mindful and not overdo any intensive exercise in hot weather for safety reasons.

We hope you learnt a little bit on why spring is the best time of year to begin or restart your health and fitness journey. If you need a bit more help with a personalised one-on-one training schedule and motivation, join our ‘Realfit Personal Training Gym East Malvern ‘ and connect with people just like you. Click here to join

Book a free 15 minute consult – this is a 15 minute call or in-gym visit where we’ll plan out how you can get the results you want. Call Chris and the RealFit Team on 0409 229 911 today.

Enjoy reading tips and advice on health and fitness? Check out all of our blogs across various topics here .

Frog Squats for that Killer Quad Burn

Mon, 10 Apr 2023 08:51:53 GMT

How to Do a Frog Squat

Stand with your feet shoulder width apart with your hands facing each other and lower into a squat comfortably into the floor pressing elbows into the inside knees to make it easier squat with knees bent 90 degree or lower to make it harder go below 90 degree.Raise hips so that legs are fully extended bending forward at the waist so the elbows stay glued to the knees and upper body remains in a tucked position.Return to low squat and do a minimum of 20 reps.

Frog Squats Targets

Butt
Legs

To add variation try doing it with Resistance band over your shoulder or holding a dumbbell and this low deep version of the squat targets the adductor inner thigh alongside the gluteal muscles, hips, quadriceps and hamstrings.

Key Benefits Of Frog Squats In Exercising

Focuses on Front Thighs and Buttocks

This squat is all about working your front thigh muscles and buttocks harder than in normal squats. You do this by staying in a low squat and moving your hips and bum up and down.

Keeps Muscles Working Longer

Because you’re not standing up between reps, your thigh muscles work hard the whole time. This is good for building stronger muscles.

Improves Flexibility and Movement

Doing frog squats can help make your lower body more flexible and easy to move, especially around your hips and ankles.

Helps Burn Calories

Since this squat keeps your muscles working a lot, you end up burning more calories. This can help if you’re trying to lose weight or get fit.

Good for Your Posture and Balance

Regularly doing this exercise can help you stand taller and keep your balance better, thanks to stronger muscles in your lower body.

Easy to Add to Your Routine

You can do frog squats as part of any workout. They’re good for doing lots of reps at a time or in short bursts.

No Special Kit Needed

You can do these squats anywhere without needing any equipment. They’re great for a quick home workout.

CONCLUSION

Embracing frog squats as part of our daily lives in Melbourne isn’t just about staying fit; it’s about building a foundation for long-term health and resilience against chronic conditions.

At RealFit, we’re committed to guiding you through each step of this journey, offering personalised training plans that resonate with Melbourne’s unique lifestyle.

Together, let’s make movement and exercise a natural part of our daily life, creating a healthier, happier Melbourne community. C’mon call our team today on 03 9571 9271

Overcoming the Physical and Mental Demands of Being an Athlete

Sat, 21 Jan 2023 04:55:00 GMT

Athletes are constantly subject to physical and mental demands as they strive for success in sports. Undergoing training and joining competitions pushes them to their physical limits — going beyond what an average person can do to maximize their power, endurance, speed, coordination, and flexibility.

Additionally, athletes’ minds also need to overcome mental barriers and enhance their thinking to maintain a sense of focus, stability, and willpower.

Regardless of their field, athletes need to overcome both the physical and mental challenges that come with pursuing this path and become top performers in their respective sports.

Pushing Through the Physical Demands for Athletes

Athletes need to demonstrate physical fitness and acquire certain athletic qualities to suit specific sports. Having and honing different capabilities such as power, endurance, balance, coordination, speed, and flexibility go a long way in their journey toward becoming the best players in their chosen fields.

Improve power and endurance

Some factors could affect one’s power and endurance. Age, gender, natural energy levels, and even the menstrual cycle among female athletes are just some elements that could impact a person’s sports performance.

Exercising and training are two ways athletes can improve these qualities. These strategies may seem identical but there are small differences between these activities. Exercising focuses on improving and sustaining one’s general health and fitness, while training is a type of exercise that has a specific goal in mind.

Having good core balance and strength help in developing power, so balance exercises are a great starting point to starting building this physical attribute. On the other hand, activities like bike rides are an ideal way to begin one’s training sessions and improve endurance.

Build balance and coordination

Having a good sense of balance and body coordination allows athletes to maximize other capabilities. For instance, balancing can help them make better use of their strength as it reduces the need for additional power.

Meanwhile, good body coordination improves athletes’ technique and form. It can also minimize the risk of injuries since it increases the body’s ability to control itself during demanding activities.

Yoga is an ideal form of exercise that can help build balance and coordination among athletes. This physical practice requires doing movements and transitions that can only be mastered by developing one’s body stability and control.

Enhance speed and flexibility

Athletes who are (literally) quick on their feet and display incredible flexibility are likely to perform better while playing on the field.

Undergoing speed training allows athletes to have a fuller range of motion and even improve their endurance. On the other hand, enhancing one’s flexibility allows for increased joint mobility, better posture, and even lower the risk of injury.

These physical components can be difficult to train, especially for athletes whose fields don’t emphasize these attributes. But with proper and consistent training, they can master these components and use them to their advantage.

Conquering the Mental Demands of Sports

The expectations, conditions, and pressures of an athlete’s chosen sport change while they develop their skills and physical capabilities. As these changes occur, the athlete is then subject to putting their mental fitness and capabilities to the test.

Create a strong mental fortitude

Overcoming these obstacles means athletes have to optimize their mindset and manage their behaviors, reactions, and thought processes. One way they can do so is by developing their mental toughness.

Mental strength is integral to an athlete’s success. Honing their capacity to deal with stressors helps sports professionals overcome obstacles, improve their performance, and focus their energy on accomplishing their goals.

Building their mental toughness means athletes have to take responsibility when they make a mistake and accept when they fail. Learning from their shortcomings can help them strengthen their resolve and be better at sports.

Be persistent

Having grit is another essential attribute to surpass the psychological challenges that come with being a sportsperson. This combination of passion and perseverance is what motivates athletes to work out , train, and take challenges head-on even if it seems difficult.

Developing one’s grit lays the foundation for a strong mental fortitude and sets one up for eventual success. It also sharpens their character to make them determined and well-disciplined athletes who can accept, adapt and grow to pursue their long-term goals.

Take risks

The fact that failure is inevitable can prevent budding athletes from fully committing to their sport. This fear can cause stress and anxiety among players that could affect their performance.

However, facing this fear helps athletes better understand their potential and lead them in the right direction toward their ambitions. Being a risk taker also provides opportunities to move out of their comfort zone and meet challenges that will push athletes to become stronger, wiser, and more determined.

Risk-taking is a skill that will take time, but it’s a worthwhile one that will help athletes develop a mindset and attitude fixed on pursuing excellence and achieving their ultimate goals.

Final Thoughts

Athletes are bound to meet physical and mental challenges throughout their athletic journey. Overcoming these obstacles will not be an easy feat, and there might even come a time when it feels difficult to do so.

There will be days when all the physical exhaustion comes crashing down or they feel so stressed that athletes lose the motivation to train.

Some athletes subdue these problems by facing them head-on. Meanwhile, others may employ other means like the use of cannabis to help them recover from intense physical activity and relieve stress. Lifestyle changes like following a keto diet can also aid in boosting athletic performance.

No matter how they choose to conquer these demands, the most important thing for athletes to do is maintain their desire to stay on top of their game and keep their eyes on their goals.

Ways to Motivate Yourself to Work Out

Fri, 05 Aug 2022 08:41:00 GMT

General Tips ON Motivation and Workouts

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 motivated and on track to meet your fitness goals.

Set a consistent time for your exercise: By keeping your exercise at a consistent time and day, you are more likely to make it.

Define your ‘why’

You can ’ t always rely on external factors, such as a vacation, to motivate you. Defining your “ why ” for exercise will give you a personal or emotional investment in your goals.

Always have a backup

Put a “ just in case ” bag in your car with a change of workout clothes and a pair of shoes.

Post-it power

Label sticky notes with positive messages about working out. Plaster them on your alarm clock, bathroom mirror, or computer at work. They ’ ll serve as a constant reminder to take care of your health.

Set small goals

When it comes to losing weight, small goals win out every time. Start with daily goals, then weekly goals, monthly goals, and finally, aim to hit your target.

Get a personal trainer

If you feel your motivation slipping, hire a personal trainer. A personal trainer will stay with you during your exercise, providing expertise and by cheerleading to keep you motivated.

Set goals that work for you

Want to know the number one way to fall out of love with the gym? Setting goals that are way too big, too boring, or simply not you. The thing about training goals is that they have to be meaningful and realistic.

Don’t over promise

Having goals, even lofty ones, is key to anything you want to achieve in life. Make sure the bar is reachable, Don ’ t forget to celebrate the smaller milestones along the way!

Make it social

Gyms are great places to make new friends or hang out with old ones whilst getting fit and healthy.

Track your progress

Want to know what ’ s really motivating? You are! One of the best ways to get motivated and stay motivated for regular workouts is tracking your own progress.

That ’ s motivation right there, in your gym log book or on our training app.

Meal prep one day a week

Choose one day each week to shop, prep, and cook at least two to three lunches for the week.

Divide each meal into small containers so you can grab and go when heading out the door.

Go Early

By getting up early in the morning and heading to the gym before you start your day, you ’ ve successfully avoided the eight to 10 hours you ’ d be able to talk yourself out of going. Exercising can be energizing, making it an ideal morning routine — but if you wait, you might feel too tired to go. Getting out of bed may be tough those first few mornings, but once you ’ ve established a rhythm, you ’ ll be glad you did.

Visualise Success

Visualization is an athletic tool that ’ s been used for decades. By closing your eyes and imagining what it would look and feel like to achieve a goal or to complete an exercise, we can prepare ourselves physically and psychologically for the task at hand. If you ’ re dragging your feet or considering skipping a workout, try sitting down for a few minutes to visualize how you ’ d feel if you went to the gym and how it would bring you one step closer to your goal.

Excitement for the gym starts in your mind! Start visualising the atmosphere, music, and how you ’ ll feel during your workout.

Consistency

The first rule of creating a gym schedule is maintaining consistency. Train often over a long period of time. You can ’ t work out once a week and hope to get your dream body. It has to be consistent work on yourself, over a period of time. Remember, you didn ’ t get to where you are overnight. You won ’ t get to where you want to be overnight. You have to put in the work.

Setting aside regular workout times increases your activity and keeps you motivated.

Read on the how’s and why’s Read booksabout people who have successfully achieved the physique they wanted. Look at their pictures and imagine yourself achieving the same results they got.

Visualise Success

Excitement for the gym starts in your mind! Start visualising the atmosphere, music, and how you ’ ll feel during your workout.

The Power of Silence Combined With A 12 Week Challenge

Sun, 24 Jul 2022 07:12:00 GMT

There is another tool in my toolkit that has been an integral part of my learning and success over the years. It might surprise you but the simple act of sitting in silence can really focus your day and increase your output.

I have always practised meditation and visualization even before I knew what the benefits were. Each morning I would close my eyes and let the universe tell me which way to go, where I should be. It helped to quieten the inner noise of my mind that kept wrestling with my young ego in every situation. It helped to carry me more calmly through the day.

Meditation brings your brainwave patterns into an alpha state, which promotes healing. Afterwards the mind is instantly refreshed. Meditation can help in clearing away any build-up of stress, clears away those thoughts stuck on repeat and it helps in eliminating negative self-talk.

From my studies into anatomy and physiology, this led me into the study of the mind, and I came across the teachings of Deepak Chopra and Eckhart Tolle, their philosophies really connected with my thought process. You can’t expect different results thinking with the same mind that created the old results.

Sitting in stillness allows you to reflect on your thoughts with more simplicity and clarity; it connects you with something deeper and solidifies your decisions and goals. The universe is there for us in its infinite wisdom and is an important part of my day. Getting up twenty minutes early in the morning and just being in silence gives me a sense of power each day. It’s a gift that keeps on giving. Best of all you don’t have to be a guru to do it; it requires very little practice and is a powerful approach to life and seeing your dreams to fruition.

Some of the benefits to mediating every day include:

Most of the people I meet on their quest to fitness come with some sort of physical pain and discomfort, yet they do not realise some of it is due to the inner dialogue happening in their minds. I like to remind my clients it is important they work from the inside out which will help them understand their situation a whole lot clearer.

12 weeks is a great way to reach a goal and have a plan for example Seb dropped 10KGS on our 12-week challenge :

Everyone has a story they tell themselves that either stops them from getting what they want or propels them to move towards it. Let’s cut to the chase…

You’ve got a dream to create the best, fittest version of yourself. You have tried a few diets or gone to the gym but lacked the accountability and its all doom and gloom…

I like to get you thinking by asking, “What does your story do for you?”

It is difficult to change your story, but meditation can help restructure your sense of purpose and commitment to be the best you can be starting from the inside.

We all have greatness within us but first we must find and commit to our own set of ‘non-negotiables’ (our ‘why’) and as our desire grows so does our refusal for compromise – we’ll do whatever it takes to have or be whatever we desire. Through meditating and exercise daily, I reconnect with my goal.

x3/ 60 minute a week

Just so you know, we provide you with a nutrition video as well as over 100 pages of recipes and lots more.

If you’re ready to train 3 x1 hour sessions a week at Real fit East Malvern and truly transform yourself, this challenge will give you the formulas that work in today’s fast-paced world.

I’m not going to tell you one of those “how I changed someone’s life” stories (though I have many).

At Realfit we deliver unprecedented body transformation in shockingly short periods of time, no matter your age, condition, or genetics.

Spots are very limited within each program (we only have a maximum of 6 participants each session), don’t miss an opportunity to finally accomplish what you thought was impossible, to finally discover who you really are, to finally find a program that WORKS!

Now you decided that you want to get back to the way you felt all those years ago or maybe you just want to transform your body and set the example of what a healthy person really looks like.

This 12 WEEK CHALLENGE is dedicated to you and your journey to becoming a fitter, stronger, healthier version of yourself.

We’re talking total transformation…I will show you the door to a physically stronger life and now you are here.

How I Went From 103 to 90 Kg and Won My Competition and how you can also WIN !

Fri, 10 Jun 2022 08:42:00 GMT

Yes, that’s right crazy thing was that I also packed on about 5 kg’s of leanmuscle muscle and the great part was I got to eat a lot more and work out less. So, it fit my lifestyle more.

So I got to talking with web developer the other day and told him we should create some sort of free resource to get people interested in my application.

My leanmuscle app is a wizard when it comes to this stuff. Easy to navigate and personalised to your needs.

So with a labour of love over the past year we created this leanmuscle app and I’m super excited to share it with you …

My mission as your coach is to transform your body, and your mindset, & help you live your highest potential

But first why Train with me!

From a young age, I was taught the value of hard work. I owe it to my parents for instilling this in me, as it made me who I am today!

Once I discovered fitness and the potential of our bodies, I was hooked. I wanted to learn more and become the best version of myself.

Over four decades ago, I entered the world of bodybuilding. I found my place in the world, and learned everything there is to know about health and fitness. Once I mastered the secrets to transforming your body and mind, I knew I had to help others do the same.

I have an edge over 99% of personal trainers, coaches, and health experts. I understand the physical aspects of training and nutrition to the dinest detail. My systems are different from others, and they work.

I have been featured on numerous media channels and even won Mr. Australia, but my biggest accomplishments have been working with clients and guiding them to their dream body and life. I have over 350 5-star reviews on Google , driving me to continue teaching everyone embarking on their fitness journey how to WIN.

I believe everyone has the potential for a great body and great mindset (seriously!). I have proudly served my local and online community since 2006, and have seen incredible transformations in clients in record time. Now, it’s your turn!

Join the community of hundereds of #LeanMuscle members who have already transformed their lives.

It’s time for you to discover your potential. I can’t wait to be a part of your transformation

I believe in your ability to achieve great things. All you must do is tune into & align with the energy that will bring your potential to reality. That’s why you’re here with me. As your coach, author, and studio owner for over 4 decades, I will give you the tools, resources, & info that you need to live out your highest potential and that’s a promise I’m willing to keep.

You only must commit to yourself and be willing to put in the work. The time has come to take your body to the next level, & if you’re ready for that then I am your guy. (If not then please click away)

Bottom line is this ..working with me will be the best decision you have ever made.

My promise to you is that I will do my absolute best to help you achieve your goals, get in the best shape of your life, & live out your highest potential just like I did at 56 year winning the NABBA Southern Hemiphere over 55 .

I’m on a mission to impact more lives

Building my own platform has really helped me to positively impact more lives around the world and reinforce my passion for health and fitness.

My program shows you real solutions that have helped thousands of people like you transform their lives.

It will take hard work and dedication, but if you’re ready to sculpt your dream body, strengthen your mindset, and increase your energy, let’s DO THIS.

Tristan Shed 50 Kgs – Working Out 3 x 45 Minutes For 10 Months

Thu, 02 Jun 2022 17:23:00 GMT

We get it at Realfit and understand that self-respect for your body can be your biggest ally or worst enemy. For Tristan, it was the latter, and unfortunately, he wasn’t even aware of the damage that was being done.

Growing up Tristan basically let himself go, and what was worse he convinced himself that it wasn’t a real issue – so much so that he even made fun of himself. “I often heard kids making fun of me behind my back,” he explains, “and I thought I was countering the psychological warfare by laughing at myself.” In his mind, this helped him deal with the verbal abuse and his self-image, but all of that changed with his phenomenal Transformation.

He walked into our studio in east Malvern and here was a guy that really knew what he was after, and he just wanted that big A word YES accountability. I teamed him up with Jawid whose specialty is helping people to perform better and at optimum level so that led to me having him team up with Tristen the task had been set and Tristan would keep accountable to Jawid, especially with his nutrition goals.

Jawid notes that The Human body is designed to move I love challenging my clients with different kinds of exercise programs and different movement patterns. I have a very diverse style .

“Never let anyone else tell you that you’re not good enough, fast enough, or strong enough. Take it out of their hands and become the best version of you that you can be.” says Tristen well he is living proof that you can accomplish anything in life with the right tools and more important the right support well done Tristen watch my interview here:

What a journey! I’ve come such a long way…and I will do this again in a heartbeat. Says Tristen

Whenever I feel hungry outside of my normal eating routine, I stop and ask myself “Are you hungry or are you bored?” Whenever I have a doubt about what to buy to eat, I simply say to myself “I make healthy food choices” and I am automatically drawn to healthier options. Even my “cheat meals” is just a variation of a healthy meal.

Another huge help and support on this journey, has been the Realfit Team Im greeted by staff like Dave and Fred as well as encouraged by clients. It has become a part of my daily routine, and every day I see and read so many posts of people transforming themselves, adopting healthier lifestyles also on the Leanmuscle Facebook group. The support and encouragement is phenomenal and I am constantly inspired to keep going. Thank you Jawid and the team for having the vision, and your encouragement for me to share my story.

You have no idea of just how many people you touch and how many people take a step towards a healthier version of themselves through Realfit

My journey is not over, and I have not arrived yet. I’m merely getting to the good, fun, and more challenging part of this journey, and I am filled with optimism, gratitude, and humility going forward I cannot wait to keep posting and give so many others hope and inspiration to take accountability for their life and health and make that healthy change that ultimately becomes a permanent, sustainable lifestyle.

I am in the best state of health of my entire life both physically and emotionally. I eat six meals a day and do weight training 3 days a week and cardio training.

Benefits and Nutrients of Ketogenic Diet for Weight Loss & Muscle Gain

Fri, 08 Apr 2022 05:53:00 GMT

Ketogenic or keto diets, which have been increasingly popular over the years, are known to help lose weight in double-quick time. Many also turn to these very low-carb and high-fat diets to enhance their performance.

In addition to helping lose weight easily, keto diets are also linked to various health benefits. However, many argue that it is nearly impossible to build muscles while on a keto diet since you limit carbohydrates, which promote insulin release that helps create conditions that drive muscle growth.

Yet, you may wonder whether it’s true that low-carb diets hinder muscle growth. To help you know how keto diets benefit you in terms of weight loss and muscle gain, let’s walk you through this cheat sheet.

All about ketogenic diets

A ketogenic diet is known to be moderate in protein, high in fat, and low in carbs. The goal of a keto diet is for you to gain more calories from protein and fat and less from carbohydrate sources, hence cutting back your carb intake.

As carbs are reduced and fat level is raised, the body enters a metabolic state known as ketosis. Here, the body starts turning fats into ketones or molecules that supply energy for the brain.

Once your body has become accustomed to a ketogenic lifestyle, your body and brain learn to be efficient in burning fat and ketones for fuel instead of carbs.

The common types of a keto diet include classic keto, which requires a 4:1 ratio of fats to carbs or proteins; modified keto, which is less restrictive; medium-chain triglycerides (MCT), which allows higher protein and carb intake; modified Atkins, which means limiting carbs in modified Atkins; and intermittent fasting.

How a keto diet will power you to achieve your body goals

Keto diets offer you many benefits for shedding pounds and gaining muscles. To know more, let’s read on!

1. Experience appetite reduction that promotes better weight loss

Let’s admit it, hunger is the worst side effect of dieting. Therefore, many give up on dieting along the way. However, keto diets are a good option as they help you achieve weight loss in many ways, including boosting metabolism and reducing appetite.

Keto diets usually have food types that fill a person’s stomach up easily, suppressing hunger-stimulating hormones. Likewise, low-carb eating automatically reduces appetite, keeping your weight in check and even reduced.

While results don’t happen overnight, generally, people who follow a caloric deficit of around 500 calories daily may see noticeable weight loss after around 10 to 21 days.

2. Achieve greater fat loss from the abdominal cavity

Note that not all fat in your body is the same. There’s a type of fat—visceral fat—that lodges around your organs. Oftentimes, excess visceral fat is associated with insulin resistance and inflammation, thus promoting metabolic dysfunction.

With low-carb diets, this harmful abdominal fat is reduced, allowing you to keep your body and organs healthy while keeping your stomach and belly in shape.

3. May support brain function

The brain is a person’s powerhouse. It’s what keeps people functioning and performing well. Several studies show that ketones generated during the keto diet cycle give neuroprotective benefits. This implies that they can protect and fortify a person’s brain and nerve cells. With this, a keto diet may even help a person prevent or manage health conditions like Alzheimer’s disease.

When you’re on a very low-carb diet, ketones can fuel up to 75 percent of your brain. Other studies suggest that a keto diet prompts an upregulation of mitochondrial genes while encouraging the growth of mitochondrial mass. Such enhance brain cells’ capacity. And with better brain function, your body gets to also power up during a workout or during your attempts to lose weight.

If you want to increase your ketones, consider taking Keto supplements.

4. May improve heart health and reduce triglycerides

When you take healthy food and healthful fats while on a keto diet, you help improve your heart health through cholesterol reduction. A 2017 review once showed that people experienced a significant cholesterol level, low-density lipoprotein (LDL), and triglyceride drop. They also experienced an increase in high-density lipoprotein (HDL) or good cholesterol.

With the keto diet, you help reduce your risk of cardiovascular disease and other heart complications. You also ensure better heart health, allowing you to lose weight without worrying about compromising your most important organs’ health.

5. Helps maintain and build muscle mass healthy

Building muscle mass while on a keto diet may be a huge challenge. But it’s not impossible, especially with the best normal strength-building practices.

Muscles typically require a high-carb diet to grow, so it’s crucial to increase your food intake and work out regularly to build more muscles on keto. If you start to train hard with consistency, you can gain muscles over time. Consider weight training as it allows for improved muscle growth. You can also explore compound exercises such as squats and pull-ups that engage many muscle groups. Of course, don’t forget to allot time for muscle fatigue recovery .

Try to also jumpstart your morning with natural supplements like Keto Kick-Start to have the energy that’ll power you through your workout day.

The bottom line

Consider building healthy habits to get you fit and healthy . A keto diet is one good way to lose weight in a shorter period. Likewise, it may be as effective as high-carb diets for building muscle. What’s even better is it can also help you naturally have a reduced appetite, which can boost your weight loss, and maintain a healthier brain and body.

Since it may take several months on a ketogenic diet for your body to adapt, be patient also with the process. Opt for eating plans or approaches that work best for your body—the ones that keep it nurtured. Should you need guidance, consider consulting a registered dietitian.

Consider Supplements such as Ketao

At Ketao our goal is to make low carb and keto living as effective and effortless as possible. Providing you with the information and products, that may assist you in optimizing your energy levels throughout the day.

The name Ketao is a combination of Ke and Tao. Ke standing for “energy”, and Tao standing for “the way” or “the path”.

We are committed to only using the highest quality, effective ingredients in our products, and never use any artificial sweeteners, flavours or colours.

7 Foods That Help Your Body Produce Collagen

Tue, 22 Mar 2022 14:37:00 GMT

What is collagen?

Collagen is a term used to describe structural proteins present in the skin and tissues. It’s what gives the skin its suppleness and elasticity — it’s also what helps our skin stay youthful and healthy-looking.

There are several types of collagen present in the human body. And the older we get, the less our bodies produce collagen for each type.

Is it better to take supplements?

There are more than a dozen collagen supplements on the market today. While most of them have been reviewed and approved by health and safety experts, We recommend Ketao Collagen Creamer

Ketao Collagen Creamer is the most comprehensive Creamer on the market with Collagen, MCT, Grass-Fed Butter, Coconut and Avocado. Zero Carbs, High-Quality Fats and Lean Protein.

In the next section, we take a look at the top 7 foods that help your body produce collagen. Hopefully, this helps you make better and healthier decisions regarding your skin health.

Top 7 collagen-rich foods to add to your diet

1. Chicken Meat

If you’ve ever tried cutting open a chicken, you may have noticed that its meat has a ton of connective tissues giving it structure. This is collagen in its rawest form.

Supplement manufacturers extract this substance from the chicken meat and reproduce them to distribute to buying customers. But a lot of things happen during the production process that may alter the construction of collagen.

This is why consuming collagen directly from its source is a better way to get your required doses. Studies show that subjects who consumed collagen from chicken meat had a significant decrease of visible aging signs on their face .

2. Citrus Fruits

Oranges, grapefruits, lemons, and limes. These are just a few examples of citrus fruits that encourage collagen production in the human body. Vitamin C plays a massive role in the pro-collagen production process. Pro-collagen supports the overall structure of collagen in the body and maintains its strength and integrity.

The stronger the collagen in your body, the fewer blemishes that appear on your skin e.g., wrinkles, crow’s feet, and uneven skin tone .

3. Shellfish and Fish

Cod oil is one of the most effective substances to keep your skin hydrated and supple. It provides the skin barrier with sun protection and protects the body from other harmful elements such as bacteria, viruses, and oxidants. Besides that, cod oil is also known to speed up the wound healing process and reduce inflammation.

4. Coconut

If you’re looking for a topical solution to your collagen problems, coconut oil might be the answer you seek. While it’s often used by people for weight loss, there are other uses for coconut oil outside of eating, like oil cleansing .

Oil cleansing is an age-old skincare technique practiced by many to keep their skin hydrated and smooth. Coconut oil is one of the most popular humectants used for the practice. This is because coconut oil is known to help maintain skin hydration by trapping moisture inside the skin barrier.

A recent study even found that putting coconut oil on your hands overnight can help reverse the adverse effects of alcohol and sanitizer use on the skin.

5. Beans and Nuts

Amino acids are essential for proper collagen production — and beans are chockful of them. They’re also a rich source of copper, a mineral that’s also important to the production and maintenance of collagen in the body.

Nuts are also a rich source of copper. They also contain zinc, which assists the body in its ability to make collagen.

6. Garlic

There’s more to garlic than simply making our food taste and smell good. They also help prevent collagen breakdowns. This makes it more likely for you to retain healthy amounts of collagen in the body as you age.

Be careful not to consume too much garlic, however. Excessive amounts of this vegetable can cause serious heartburn. It can also have adverse effects in people taking blood thinners.

7. Leafy Vegetables

Salad greens such as spinach and kale have antioxidant properties that not only improve skin appearance but also help boost collagen production in the body. Adding a salad or two to your menu can bring about tons of benefits for your skin health. It may also help improve your overall wellbeing and immunity.

Benefits of collagen-rich foods

Besides the obvious benefits of improving skin conditions and blemishes, collagen is also an important ingredient in treating joint issues like arthritis. They may also prevent bone loss from happening in older people. It can also promote muscle strength and development as we age.

Collagen can also positively affect the heart, gut, brain, and hair.

In summary

Maintaining healthy skin and bones is important as we age. Not only does it help improve our outward appearance, but it also boosts our health and immunity overall. Make space to include these seven foods that help your body produce collagen in your daily menu. We assure you that you won’t regret it!

4 Tips to Tighten Loose Skin After Losing Weight

Thu, 03 Mar 2022 07:37:00 GMT

For most people, losing weight is a hard-earned goal—it is a badge of perseverance and hard work, a personal feat. Aside from an improved self-image and newfound confidence, losing a few (or more) pounds can also give many health benefits.

However, there are a few consequences that can come after. Case on point: loose skin. The more significant weight you have lost, the more chance you will have loose skin.

Can loose skin heal itself after losing weight?

It usually depends on the weight gain you have acquired. For example, a pregnant woman’s belly will stretch to accommodate the baby inside her body. When the child is born, excess skin in their belly will recover. It goes the same for the gains you got from alcohol and stress eating.

Knowing how your skin will turn out after losing weight is on a case-to-case basis. You can factor in how you lost weight, the quality of your skin, your genes, and your age to know how loose or tight your weight loss journey is.

There are a lot of methods to improve your skin, whether through home treatments, non-intrusive procedures, or surgery. At the same time, there are also simple, at-home remedies that you can do to minimize the effects of loose skin. Here’s a list that can guide you with it!

Your body adapts to everything you do. If you lose weight, the fats stored in different parts of your body are consumed and leave empty spaces inside them.

But, the burned fats are only a layer in your body. You can enhance other layers in your body so that they can fill up the spaces. what happens in your body after a workout

The effective thing you can do is build your muscle mass through exercise. It can help improve the appearance of your skin, from loose to somewhat tight. Your muscles will be toned up while they replace the fat, and it will reflect on your outside look.

This exercise is recommended for your extremities like your arms and legs, and belly. But, even if the internet says so, facial exercises are not effective if you want to improve the grooves in your face. working out during your period .

As you age, your skin slowly loses its ability to stretch and go back to its former glory because of slower collagen and elastin production.

There’s good news, though! You can use creams or gels formulated with retinoids or hyaluronic acid, as it helps your skin to have the vitamins your skin needs to recover and be hydrated. These may improve subtle cases of loose skin. But its effects on the surface and cellular level of skin can be helpful during and after you have lost weight.

Your body gets all the nutrients it needs from the food you consume. Eating a variety of food while being aware of your diet ensures that you get what you need.

But, for specific needs, you can get it from supplements that have concentrated formulas with the things your body can’t get from your usual diet.

Collagen supplements are among the first choices when you want to improve your skin. It can hydrate and improve your skin texture. It also improves elasticity that leads to tighter skin.

Antioxidants can help your skin to get back its former glow as well. Aside from reducing the sagginess of your skin, it also supports collagen and elastin production.

Using massage machines in the areas where you have loose skin can help to produce positive effects. While it cannot directly tighten your skin, it can boost all the things you are doing to improve the situation of your skin.

Massaging amplifies the effects of both oral supplements and skincare products. By improving the blood flow on loose areas, cellular activities that are responsible for skin health and anti-aging properties.

Can you prevent loose skin while losing weight?

Yes! 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. By combining healthy methods that fit your lifestyle and body with a balanced diet, you can minimize the risk of loose skin.

Staying hydrated, having a nutritious diet, avoiding smoke (both consuming tobacco and secondhand smoke), and sticking to a skincare routine (moisturizer and sunscreen) can help you prevent loose skin while reducing weight.

The Takeaway: Balance is the key.

There are many ways that you can manage loose skin without medical procedures. But, whichever you choose, remember that every skin is different. These tips are as effective as opting to live healthily.

The speed of how fast your skin turns back to its original form will depend on several aspects like genes, age, and overall health status. Sometimes, all you have to do is love the body you grow into after your weight loss journey. You’re beautiful–loose skin or not.

12 Ways on how I Celebrated My 56th Birthday!

Mon, 07 Feb 2022 06:58:00 GMT

Listed here are 12 specific ideas to make my special day even more special. perhaps you don’t really celebrate your birthday – some people I know don’t – or perhaps your birthday is your favourite day of the year. Either way, you will want to read this article that I am sure will resonate with you.

Final Note : Your birthday is a day to celebrate, but also a day to look forward to. Perhaps the new goals include a better and fitter version of you and personal growth.

If so, I would be honoured if you would opt in to my website at www.leanmuscle.com . When you opt-in you will receive insights, and inspiration when it comes to your fitness goals.

As I will be launching my app soon.Impacting More Lives and building my own app platform will help me positively impact more lives around the world and reinforce my passion for health and fitness.

Or you might want to do my 12-week challenge if you’re a local east Malvern resident https://www.fredliberatore.com/12weekchallenge

Whatever it is your looking at doing Consider it your gift of health to yourself – and my ongoing birthday gift to you and remember to look after your body for the first 50 years and it will look after you for the next 50

Hugs
Fred Liberatore

6 Habits To Get You Fit and Healthy

Wed, 12 Jan 2022 07:22:00 GMT

Getting healthy is always a struggle. It is hard to find the motivation and energy to work out every day, eat healthy meals, and stay active at all times. But with the COVID-19 pandemic still going on, our health is more important than ever. Building great habits is the key to getting and staying healthy.

Here are six habits to get you started:

1. Regular Exercise

One of the best ways to start your day is by waking up early and exercising. Working out in the morning is a great way to start your day and set the tone for the rest of it. It gets your body moving, releases endorphins, and gives you. You can go for a run, practice yoga , or go to the gym before heading into work.

The Heart Association recommends at least 150 minutes of moderate-intensity exercise each week, plus two days of strength training.

If you’re not much of a morning person, or spend most of your waking hours at the office, you can break down that 150 minutes into smaller chunks. Try exercising for 30 minutes three times a week, or ten minutes at a time throughout the day.

Not everyone will have smooth path toward regular exercise. For women, fitness while on period can be a bit tricky. But there are some exercises which can be helpful during that time of the month, as well as for those who need work-from-home tips on how to keep their physical activity up.

2. Healthy Diet

Another important part of getting healthy is eating a balanced and nutritious diet. Eating unhealthy foods can lead to weight gain, heart disease, diabetes, and other health problems.

Aside from eating mainly fruits, whole grains, and vegetables, it’s also important to take in enough protein early in the morning. Protein-rich foods can help you keep blood sugar and “hunger hormones” more stable throughout the day, allowing you to better control your hunger. Examples of protein-rich breakfasts you can try are egg-white omelets, low-fat protein shakes, and Greek yogurt.

It’s also important to avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

3. Stay Hydrated

Water is essential for human life, and staying hydrated is key to maintaining good health. Dehydration can lead to a number of problems such as headaches, fatigue, dizziness, and even seizures.

We all know about the standard eight glasses a day. But some people can actually benefit from drinking more than that, especially if they are working out.

If you often forget to hydrate, buying a personal tumbler might help. Fill it up with water and keep it with you wherever you go. Add some lemon or cucumber slices for a little flavor, or drink detox teas to help boost your metabolism.

Having a tumbler makes it easier for you to keep track of how much you’ve had to drink. Pay attention to how it makes you feel throughout the day to adjust your water consumption as needed.

4. Get Enough Sleep

Getting enough sleep is just as vital as eating a healthy diet and exercising. Skimping on sleep can lead to weight gain, diabetes, heart disease, and other health problems.

Studies have shown that people who sleep between seven to nine hours a night are less likely to be overweight than those who get less or more sleep. If you find it difficult to fall asleep at night, try going for a walk during the day or taking melatonin supplements before bedtime.

The key thing is to make a habit of getting enough sleep every night. Try to go to bed at the same time each day, and “reward” yourself with some shut-eye when you get things done on your to-do list for the day.

5. Take a Nap

Naps aren’t just for toddlers! Taking a short nap is actually good for you, and has been shown to help improve memory. Priority when it comes to sleep is key

Studies have found that taking a 20-minute power nap can boost your alertness significantly. But make sure not to go over the recommended time limit when napping or sleep too much, as that can actually have the opposite effect and make you feel more tired.

6. Set Goals

When it comes to getting healthy, setting goals is essential.

Your goal could be anything from running a marathon to simply eating healthier foods. It’s important to set realistic goals that are achievable in a specific timeframe. If you’re not the best when it comes to taking on challenges, start with something simple like using stairs instead of elevators or parking further away from work so you walk more steps during your commute. Remember: Rome wasn’t built in a day!

As you become more comfortable with setting goals and reaching them, you can gradually increase the difficulty of your goals. Just make sure to celebrate each accomplishment along the way!

Everyone has their own set of challenges when it comes to getting healthy. Maybe you have a busy job and no time to exercise, or maybe you’re not very disciplined when it comes to food.

Whatever your challenge may be, don’t give up. If you find it hard to make time for workouts, try exercising at home or an activity you enjoy that doesn’t require a lot of time. If you struggle with eating unhealthy foods, try prepping your meals ahead of time or packing snacks to take with you on the go.

Getting healthy can be a struggle, but with the right mindset and determination, it is possible. Building habits that can help you toward your health goals will go a long way toward helping you become the person that you want to be. So don’t give up, and keep pushing yourself to be your best!

Muscle Mass and Weight Loss: What You Need to Know & the Pitfalls Along the Way

Fri, 17 Dec 2021 14:55:00 GMT

Losing weight and getting toned at the same time? Sounds surreal, right? Oftentimes, we try to maintain a certain diet, take pills and supplements, work out at home, or even hit the gym and lift weights to build our dream body. However, achieving that muscle physique we have been going after seems like a herculean task.

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!

Weight Loss Vs Fat Loss

Weight loss and fat loss seem interchangeable but are actually different. And we must understand them fully to achieve our body goals the right way.

Weight loss refers to a drop in our overall body weight. This includes muscle, water, protein, and fat losses, which may pose health risks. Fat loss, on the other hand, is a weight loss from fat mass alone. It is healthful as it can help curb the risk of several chronic diseases and age-related muscle loss.

There are many unhealthy weight loss plans and approaches that capitalize on starving the muscles and healthy fat reserves. For some, they even use the alluring words “lose weight rapidly.” Such fad and quick fixes can be downright dangerous to our health. Likewise, unhealthy and rapid weight loss can lead to more losses such as:

Since we do not want these to happen, targeting fat loss rather than reducing our overall weight is the way to go. But how can we lose weight and gain muscle simultaneously?

Fat Loss And Muscle Gain

Fat loss and muscle gain seem impossible because of this paradox: we must eat fewer calories than we burn to reduce body fat. But to build muscle, we have to eat more calories than we burn.

Interestingly, fat loss and muscle gain can co-exist! And there is a healthy approach to weight loss while ensuring muscle gain that we should know.

Body Recomposition

Body recomposition refers to the process of modifying one’s ratio of fat mass to lean mass. This means maintaining weight while losing fat and building muscle mass, hence improving body composition. It is critical to have a healthy muscle mass to body fat ratio since it can substantially improve our health while minimizing the possibilities of contracting diseases.

Body recomposition is different from the standard “bulking and cutting” approach wherein we put on a lot of weight then undertake an intense calorie diet to burn fats and reveal the muscle. We may also keep up our current weight or gain a few pounds on a body recomposition plan. This is because body recomposition isn’t about weight loss but fat loss.

During the body recomposition process, our overall physique changes. We can observe body changes such as getting a firmer look as we go on. Timeline-wise, this takes about eight to 12 weeks for results to be noticeable. But this might still differ depending on one’s body composition. If we have a higher body fat percentage and lower lean muscle mass level when starting, the process may take longer. Nevertheless, reducing weight the right way is always worth the while.

Many think that the figures on the weight scale are the best indicators. However, we can better gauge our body status better by looking at our ratio of muscle to fat.

How To Shed Kilo’s While Gaining Lean Muscle ?

What are the healthy ways we can lose fat while building muscle?

Training will entail sweating and muscle soreness, so it helps to also consider some muscle recovery tips .

In conclusion

In pursuit of losing weight and gaining muscle, be the tortoise and not the hare. Achieving healthy weight loss and muscle gain is a long haul, and it is best to embrace the slow-and-steady method of body recomposition. In the process, remain consistent and patient to see sustainable results.

How To Prioritize Sleep and Recovery?

Mon, 06 Dec 2021 09:45:00 GMT

If you’re putting in the time and effort at the gym, working out regularly, and consuming a quality diet, one thing’s for sure: you care about staying fit and healthy!

But do you find it difficult to get the right quantity of quality sleep? Well, you are not alone.

Sleep and recovery are just as important as exercising and hitting the gym (if not more!).

If you’re not sleeping well, your body won’t recover, muscles won’t repair and build, and you won’t have the energy to give it your all during the next training session.

Hence, you absolutely need to prioritize sleep and recovery. Period. If you still aren’t sold on the idea of sleeping and recovery, the following three points will convince you.

Importance Of Sleep And Recovery

· Your Body Needs Rest

If you’re going to the gym daily but not even feeling slightly tired, you need to discuss your workout routine with the trainer again!

A quality gym session is a grueling one where your muscles are really tested. Therefore, your body needs a good night’s sleep to rest and recover.

Otherwise, how are you going to amp up your workout tomorrow?

· Crucial Time To Recharge

Your central nervous system (CNS) is what controls your reaction time, pain response, and muscle performance. When you go to sleep every night, the CNS takes the time to recharge its batteries and sharpen up for the next day.

Moreover, while you’re asleep, the endocrine system and hormones are actively working synthesizing protein for muscle growth in your body.

On the other hand, if you don’t get sufficient sleep, the nervous system will not get a chance to restore energy levels. As a result, you will be slower, weaker, and less productive. Plus, the muscle growth process will not be completed and hence, you will find it difficult to build muscles.

· Better Training

Every fitness enthusiast wants to keep pushing themselves and do better every day. But with inadequate sleep, you’ll find workouts more draining and gain little from them.

So, if you want to train harder, longer, and most importantly, better, then you need to catch up on your sleep. Research shows that at least 7 to 8 hours of sleep is exactly what you need.

Prioritizing Sleep And Recovery

Now, you know just how important it is to provide your body and muscles with the time to heal and recover from the intensity of working out.

But practically, how do you prioritize sleep and recovery?

· Make A Schedule

We, humans, have a natural alarm clock. We automatically feel tired and sleepy at night and bright and refreshed in the morning (if we sleep on time).

But if we don’t sleep when we feel sleepy, the whole schedule goes haywire.

Particularly, if you’re new to the gym, you’re much less likely to stay motivated if you’re not sticking to a healthy sleep cycle.

Therefore, make sure you’re going to sleep at a reasonable time and getting at least 7-8 hours of sleep daily. Try to stay consistent with it.

This way you won’t be compromising on sleep and be energized to heat back to the gym.

· Extra Hour Of Sleep Or Exercise

When you’re really motivated to meet your fitness goals, you’ll want to spend every extra minute you get working out.

However, when it comes down to choosing between getting adequate sleep or fitting in an additional workout, you should always choose sleep.

Do remember, though, you should not have to choose between the two regularly. Your everyday schedule should have sufficient windows for both activities.

· Recovery Exercise

High-intensity workouts, too frequent gym sessions, or too short breaks, overtraining can occur due to several reasons. Since we’re all looking for quick and visible results, it’s quite common to make these mistakes.

Then, how can you make up for overtraining?

By going light with your training, of course!

Low-intensity activities, at least 2 days a week, provide a balanced workout routine, allow your blood flow to improve around the body, and accelerate muscle recovery .

So, while you focus on demanding workouts most of the week, take a few days to tone it down.

· Rest Day

Working out seven days a week while managing work and home is quite a tough ask for any individual.

Think about why you’re training in the first place. To lead a healthier and fitter life, right?

This means you also need to enjoy and let off some steam every now once in a while!

Dedicate one day in the week for rest, giving time to family, or getting other tasks done. Not only will your body be grateful, but your mind can also do with the time off from intense exercises.

Don’t worry. It doesn’t, in any way, mean you’re getting off track from your fitness goals. Even professional athletes allow themselves a rest day.

· Electronics Off Before Sleeping

Can’t get enough time for sleep, or you’re on your smartphone for too long?

Not only does excessive time on electronic devices do you no good, but they also emit blue light, which tells your body it’s not time to sleep yet.

So, be sure to put away your phone, laptop, or whatever device you have at least an hour before you go to bed.

Better Sleep And Recovery, Better Workouts!

Initially, it may seem a little difficult to get the balance between workout and recovery time right.

But by following these practical tips, you’ll cultivate the perfect daily routine to recover faster and perform your best every day!

If you’re looking for a personal trainer to help you take your fitness to the next level, RealFit has you covered. Get in touch, today!

FAQs About Sleep And Recovery

How To Read Nutrition Labels on Your Food Packaging?

Mon, 06 Dec 2021 08:52:00 GMT

Overview

Whether you are moving towards a balanced diet, keeping an eye on your weight, or simply eating to remain fit, nutrition is of prime importance in your diet.

Alas, it is only once you perfect your nutrition that you can become the fittest version of yourself. But perfecting your diet is easier said than done, especially when nutrition labels are becoming increasingly difficult to decipher.

Let me help you understand what the numbers on your nutrition labels mean!

Know Your Serving Size

Serving sizes is a complex task to wrap one’s head around. However, nutrition labels’ serving sizes are straightforward.

On top of each nutrition label, a serving size is mentioned.

Here are a few things you must look out for:

Be mindful of reading the serving size guide, and more than half of your concerns related to eating below or above the caloric requirements would resolve themselves.

However, know that the serving sizes are not a recommendation of how much you should eat. It’s a generic calculation of the number of servings the product makes, or the nutrients present in a typical serving.

Count The Calories

The second most important, and usually appearing after the serving size, is the calorie count.

Each calorie is the energy needed to raise the temperature of a certain amount of water. I am sure we all hated Chemistry classes. So, I’ll break it down for you:

A calorie is the most basic and fundamental metric of energy for us. Each calorie we consume is a cell that fuels our body.

Thus, calories are essential as they show how many calories we can expect from our serving.

While calories are important, they are not always visible. Some products, especially those that have a high number of calories, sneakily hide the calorie count by placing it in the corner.

If there’s one thing you can take away from this guide is this: be smarter than the food manufacturers!

Devour the nutrition labels for each piece of information, and just like me, you would be able to monitor nutrition levels like an expert.

Moreover, as you increase the number of servings, the calories you consume increase proportionately. For example, if one serving has 400 calories, consuming two servings would mean consuming 800 calories!

Recommended Percentages

Food & Nutrition regulatory authorities require food companies to educate consumers and be transparent.

This is done by printing what percentage of daily nutrition requirements are fulfilled by the product, whose nutrition label you are reading.

While the quick guide to percentage daily value is an easy way for many to track daily nutrition information, it is not always reliable.

When I started my fitness journey, I read the nutrition labels religiously and considered the percentage daily value chart as the holy grail. Despite my consistency with reading labels, I continued to lose weight.

What was I doing wrong? Did I misread the labels, or did the company misprint the numbers? It was not possible for me to eat so much yet continue to lose my muscle mass.

Then, it struck me!

Every person has a different metabolism. Thus, the percentage daily value chart was not applicable for someone like me who lifts heavyweights and performs high intensity cardio workouts. Moreover, I found out that the nutrition labels are created for a general audience that consumes around 2000 calories on average.

Therefore, if you eat less than 2000 calories or more than 2000 calories, the percentage contributions given in the nutrition labels will be different for you.

To determine how many calories you should eat, to either increase or decrease your body weight depending on your goal, you can Google a calorie counter and determine your body’s daily requirements.

Nutrients Are Important

Next up, the label shows you all the nutrients – both macro and micro – present in the food.

You should look for foods that have more healthy than harmful nutrients.

But how do you find that out?

Read my guide below:

· Total Sugars

Most of what we eat, including carbohydrates, fuel for our body, is a form of sugar. In a similar essence, all natural sugars are accounted for under total sugars.

These are present in healthy amounts and provide energy.

· Added Sugars

Added sugars are the arch-nemesis and evil twin of natural sugars.

Added sugars are synthetic and processed sugars that are not as healthy and have been linked to obesity, diabetes, and blood pressure issues. Yet, not all added sugars are equal.

Some added sugars are obtained from honey and maple syrup which are healthy while other sugar, such as refined sugar, is detrimental for long-term health.

· Fats

Fats are difficult to teach about.

Most people demonize fat as something bad. But it is not the complete truth. Fats are healthy for the human body as long as they are consumed within a set limit.

Thus, you should be mindful about fats.

· Fiber

Dietary fiber is needed to allow improved digestion. It is something every food item must-have.

Thus, the higher percentage of the daily value of diet a particular food has, the healthier it is.

Dual Column Labels

It is highly probable that you will come across not just single but dual-column labels. You are likely to find dual-column nutrition labels with foods that are often consumed in more than one serving.

Hence, one column would indicate calories and nutrients in one serving, and the second column would indicate calories and nutrients for the whole package.

Conclusion

While nutrition labels are important, they are not the only indicator to look at.

Listening to your body and how it reacts to different foods and servings is as important as simply reading a label.

Know your purpose of eating well, and the journey to label-reading and deciphering the best diet for you becomes as easy as cake (which probably isn’t the best simile to use right now, haha!).

FAQs About Nutrition Labels on Your Food Packaging

What is O.M.A.D. Diet and How It Can Cause Havoc On Your Metabolism?

Sat, 18 Sep 2021 15:34:00 GMT

You may have heard recently of one of the latest fitness trends called 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.

So, what’s the basic idea/concept behind OMAD?

Everything You Need To Know About the OMAD Diet

Omad is a form of intermittent fasting that can also be referred to as a 23:1. This means you are fasting for 23 hours and eating within one hour. In my own opinion this is not a sustainable food program as you are creating an environment in which you naturally reduce caloric intake and although it is one of the clinical benefits of OMAD.

The other side of that coin is that it can be difficult to obtain adequate calories if eating OMAD especially long-term, without interruption. OMAD can then start to look a lot like chronic caloric restriction. Potential side effects include the fact that your body needs time to adjust I recommend if you go down this track start with fasting once a week whereby you eliminate all foods from midday to midday this will accelerate your relationship with food and give you much appreciation for what you consume. Yes you will feel hungry on the OMAD this problem can become quite severe in the early days, as your body is likely to experience bursts of hunger pangs at any point during the day.

At times, these hunger pangs can be very difficult to manage, and you may wonder why this is happening to you, when you suddenly limit yourself your body can get confused, as a result, it may start releasing a hormone known as ghrelin into your body to make you feel hungry. Typically, this hormone level peaks around breakfast, lunch, and dinner time. Like any form of restricted calories its important to keep your liquid intake up you don’t want to restrict your fluid intake also known as dry fasting see the blog I did here https://realfit.com.au/how-much-water-do-we-really-need-each-day/

What about food cravings yes, we all have them, but the problem is your body is indiscriminate when it comes to food cravings for example if you eat salty snacks your body will periodically crave these to satisfy the need.

Decrease levels of energy are also a major factor why I don’t recommend the OMAD program, especially if you are burning calories in the gym you will need to replenish your energy reserves and not to mention the headaches and irritability, especially around your loved ones. The biggest issue is the potential to overeat as your body will go into a free fall because you’re in a flight or fight mode and your eyes will be bigger than your stomach most of the time.

You see your body can only absorb a certain amount of nutrients at one time its said that protein absorption usually is anywhere between 30 to 50grams here are my top 6 tips when it comes to approaching your nutrition to se you up for success.

Tip 1 # It’s a Lifestyle Don’t Deprive Yourself

Rome was not built in a day. “Great things do not happen overnight, but with the right mindset and consistency. Diets do not work because they are too restrictive. Change the way you live forever. Stay disciplined 80%of the time. Incorporate cheat meals and take a break often so you take small steps back instead of thinking of quitting altogether or sabotaging your progress. It is a marathon, not a sprint, why burn yourself out.

Manage your expectations by tracking your progress so you can check your results when hitting a plateau. Mix up your workouts with fun activities to keep it fresh and let go of that gremlin in the back of your head.

Tip 2 #Be Consciously Aware & Study the Mirror

Stop concentrating on the scale and on your weight. Body composition, in terms of muscle-to-fat ratio or body fat percentage, is more important than what you weigh. The best gauge for your body is a mirror. Muscle appears smaller than fat and burns more calories for maintenance. One of the most important pieces of advice I can give you is to be consciously aware of every food you put into your body.

Break each food down to the macronutrient level and shift your focus from eating for the taste to eating for fuel. Focus on your meal choices throughout the day and your activity levels each day to ensure muscle growth and fat burning. Constantly become a student of exercise and nutrition. Be sure to prepare your meals beforehand and make time for the gym and other exercises.

My client Kati was able to use the mirror on a consistent basis with amazing results

Tip #3 – Feed THE MACHINE

Just like a car cannot run without gas, you cannot run without food. You need to take in lots of nutrients.

However, there’s a difference between regular gas and premium gas. Eat premium quality food, like healthy whole foods in their natural state. You must also eat frequently to maintain blood glucose levels and to prevent a catabolic hormonal environment. To maintain an anabolic hormonal response, it is best to eat protein, complex carbs, and healthy fats every 2.5 hours.

Bodybuilders often say they would rather skip a workout than a meal. That should shed some light on how important it is to your system to retain muscle and burn fat. Your body is smart at adapting, so the longer you go without food, the better your body is at preserving energy. You want your body to act as a furnace. Keep the fire stoked but do not smother it.

Tip #4 – Quality Over Quantity

Eat until you are satisfied, but not full. Also, never go hungry. It is a balancing act.

You will do far better if you stop counting calories and you listen to your body instead. 3,000 calories of Sour Patch Kids do not equal 3,000 calories of grilled chicken and brown rice. Your body’s hormonal response is very dependent upon the types of foods as opposed to calories alone. Also, eat in order of priority because your body has natural full mechanisms based on its needs:

First, drink your water. A lot of people think they are hungry when they are thirsty. Second, have your salad and vegetables to get fiber and micronutrients. Your body will often stay hungry until these needs are met. Third, eat your protein source. Lastly, go on to your calorie-dense carbs and fats.

Tip #5 – Water Only

Substitute all of your drinks for plain water with a lemon in it to alkalize you. This by itself will shed off fat from the caloric reduction of what you used to drink. You will also burn tremendous calories when drinking cold water since your body has to heat the cold water up to meet your body temperature.

Moreover, the more you drink, the more subcutaneous water will be flushed out to give you a leaner look. Aim for 3 liters in a day so your organs can function optimally, and your body can focus on fat-burning rather than detoxifying.

TIP #6 – Follow A Mentor

You must exercise! The calories you eat immediately go toward repairing and refuelling as opposed to storing.

Join a gym like Realfit. Not only does it force you to work out since you are paying for it every month, but there is more equipment at your disposal. Just like using a computer makes you more efficient than using pen and paper, you will be able to achieve results quicker with all the machines at the gym than using your bodyweight at your home. This includes the great promises of home DVD sets. Hundreds of people have switched from P90X and Insanity to my best-selling Program because of the gym component.

Models on magazine covers belong to gyms. You can try to bypass the process, but do not expect great results with shortcuts. Mirror someone who has gotten the results you want to achieve. Don’t fall victim to trial and error.

High-Intensity Stimulation Training is a system I developed from my wrestling days. With this easy-to-follow H.I.S.T. method, I doubled my bodyweight and got myself down to 6% body fat naturally. I tripled my squat, bench press, and deadlift while running a 5:10 mile.

Even if you do not get my program, follow a mentor!

Thanks for reading my Blog, what was your biggest takeaway comment below.

What Happens in Your Body AFTER You’re Done Working Out?

Sun, 22 Aug 2021 11:55:00 GMT

What happens in your body after your workout is just as important as what happens during . In fact, it’s almost more important because you can’t stop what’s happening in your body during your workout, but you can control what’s happening after.

Unlike a car engine that stops using petrol after your drive is over, your body continues to use body fuels after your exercise session has completed.

Your body keeps moving, repairing, and replenishing immediately after you’re done exercising.

Also, the damage you caused to your muscles during your workout continues to be damaging for several hours afterward. That’s why your muscle soreness is not felt until the next day or the day after that because it takes time to set in.

If you fail to take in the right combination of nutrients right after your workout, your body doesn’t have the tools necessary to stop this muscle damage and begin refueling your body’s energy stores.

But many people take this window of opportunity for granted and miss out on one of the most important times to refuel, repair, and regenerate your body.

Eating correctly after your workout also helps with fat loss.

Two Important Nutrition Principles of Post-Workout Recovery

There are two major nutrition principles that influence how you recover and repair after a hard workout:

Timing: After your workout, there is only a short period of time that you can properly activate your body’s repair and rebuilding processes.

If you don’t eat the right foods at the right times after you exercise, your muscles will be in a constant state of breakdown and your fuel stores will not be adequately replenished.

This will leave you too sore and too tired to exercise again anytime soon (like tomorrow or even the next day).

This “window of opportunity” has been shown by some of top sports nutrition researchers in the world to occur between 15 minutes and 45 minutes following your exercise session.

This is because your muscles are most receptive to nutrients at this time. They’ll take up nutrients as quickly as a child will eat chocolate! And that’s fast!

Instead of sending nutrients to fat cells for storage, your muscles will quickly use these nutrients to repair, rebuild and make you feel energetic again.

However, after 60 minutes, your body’s ability to replenish the glycogen you used and muscle protein you damaged is greatly lost.

And by lost, we mean it’s gone and it’s going to take you at least twice as long to recover after your workout then it would if you took in the right nutrients at the right time.

Another important aspect of nutrient timing is stopping your blood glucose levels from dropping .

If your blood sugar drops because you waited too long to eat (more than 45- 60 minutes) after exercise, you’re going to be cranky, shaky and incredibly hungry.

So hungry in fact that you might not want to stop eating when you get started!

And if you can’t control what you’re eating, or eat more than you need, you’re not going to win the fat loss battle. Sure, you may gain muscle, but it’ll be covered by a thick layer of fat.

Composition: By “composition” we’re referring to both the type of food you should eat after you exercise and the amount .

As you know now from reading the first section of this report (even if you just read the summary), your body mostly uses carbohydrate during your workout for energy.

So, one of the most important fuels for you to replace is carbohydrate.

Rod understood the Realfit system works click here to take the challenge

But it can’t be just any carbohydrate. It must be a carbohydrate that can be absorbed by the body fairly quickly, and in turn, initiate a release of insulin from your pancreas.

When quick-digesting carbs are eaten, and a lot of insulin is released within 15 to 30 minutes after exercise, your body can store twice as much glycogen as it could if you ate an hour or more later.

It also can stop muscle protein breakdown dead in its tracks and start the process of muscle protein repair.

If you wait too long to take in nutrients after exercise, you’ll actually lose muscle protein in addition to other proteins in your body, like metabolic enzymes. And, that’s not what we want.

Not at all.

SIDE BAR: INSULIN – The Master Recovery Hormone

When people hear the word insulin, they often think of diabetes and fat storage, and those are two things none of us want.

Even though insulin may be associated with those things, it’s also the main hormone responsible for helping you recover properly after exercise.

That’s right – without insulin after exercise, your body won’t refresh your muscle glycogen stores, and it won’t help repair any damaged muscle protein.

Insulin helps transport food that you eat after exercise directly to your muscle cells so it can be used for repair, but it also stops your body from breaking down protein for energy, so your muscles don’t become so sore and damaged.

Other important actions of insulin include increasing blood transport to and from your muscle cells so the “waste products” of exercise, like carbon dioxide, can be removed. It also helps reduce elevated cortisol levels that are formed during intense exercise, which helps reduce stress on your body.

But, the only way to increase insulin after exercise is to eat the right foods. If you eat the wrong nutrients, your recovery efforts will be useless.

Why You Need Protein with Carbs

After a workout, your body doesn’t technically NEED protein to replenish protein you may have used to make ATP energy during your workout.

But, it does need protein for two major reasons:

In our quest to determine optimal replenishment of body carbohydrate stores, scientists have conducted several different types of experiments.

They’ve researched athletes and exercises from all different types of sports and exercise routines and given them different amounts of carbohydrates, from different sources, alone or combined with proteins and fats.

What they’ve shown is that the greatest amount of glycogen replenishment occurs following a workout when quick-digesting carbohydrates are taken with protein.

This is because protein helps your body to replace muscle glycogen through an enhanced insulin response.

During your workout, insulin stops carb and fat use for fuel, and that’s not good.

But, now, after your workout, insulin helps you refill your carb energy stores and also starts the process of protein repair.

Although carbs stimulate an insulin response fairly well, when protein is taken at the same time, the increase in blood insulin is greater than if carbs or protein were taken alone.

This results in faster glycogen resynthesis and muscle protein repair.

And faster glycogen replenishment is really important for people that exercise often – whether that be people who go to a spin bike class in the early morning followed by a weight lifting workout at night, or those that are training for a triathlon and have multiple exercise sessions in a day or week.

If you’re someone who only exercises once or twice a week, maybe this doesn’t matter to you, but then again why not optimize your post-exercise recovery process as much as you can? It’ll make you feel and function better in anything else you do.

Protein with carbs enhances insulin secretion and also stops the protein breakdown process that occurs with exercise while it initiates repair. This will result in less muscle damage and soreness so you can function normally sooner than later.

(And, we all know what it’s like to be so sore you can’t even get off your chair, right? Protein will help you minimize muscle pain.)

Protein After Exercise for Immunity

Protein, especially complete protein foods like dairy or meat, also supply an important amino acid that helps keep your immune system strong.

After exercise, particularly intense and frequent exercise, your immunity can be weakened making you more susceptible to viruses and bacteria.

Some people may have experienced this after they’ve started a new, difficult workout program – within just a few weeks they get sick and feel achy and tired. This is especially true if they don’t eat well because they don’t know how or don’t want to.

But, if these people knew how effective complete protein foods were for battling these potential colds and sniffles, they’d never miss a workout due to getting sick.

The important amino acid that helps protect your immunity after your workout is glutamine.

Glutamine is an amino acid that keeps your immunity strong because it’s one of your immune system’s favourite fuel sources.

In fact, researchers have shown that taking in a complete protein and carbohydrate drink (naturally containing glutamine) within 30 minutes after intense physical activity can reduce the duration and amount of colds or infections that a person can get by 28%.

Another reason to consume quality food right after your workout, right?

We don’t know about you, but we sure hate getting sick. So, if protein with carbohydrates helps after our workouts, we’re taking them!

Why You Don’t Need Much Fat After a Workout

Now, don’t get us wrong – we’re not fat-phobics.

In fact, we love fat (from food that is…)!

Foods like avocados, nuts and seeds, olive oil, salmon, egg yolks and even dairy fat, are some of our favourites for keeping us full and providing us with heart-healthy, metabolism- boosting nutrients.

Eating fat helps our bodies use more fat as fuel because it increases the activity of fat- burning enzymes and increases the transport of fat in the blood to the muscle.

Fat also helps reduce the amount of insulin released after eating a meal, which is good for all other hours in the day, but not right after your workout.

After we exercise, we want a big release of insulin to help us refill muscle glycogen stores and stimulate muscle protein repair.

So, if you eat too much fat in your post-exercise meal, the benefits of insulin can be reduced.

A small amount of fat is ok – under about 10 grams – but more than that can slow the digestion of nutrients and in turn, slow the pancreatic stimulation of insulin.

Keep your fat intake lower for about two hours after your workout so you can optimize your insulin response to food, then add it back in after this recovery process has been initiated effectively.

Don’t Forget to Drink Fluids!

Everyone loses some body water when they exercise, and some people lose a lot more than others.

The bottom line is that no matter who you are, you need to drink a water-based fluid after your workout and throughout the day to keep your body water balance level.

If your body water level is lowered, you may have water cravings that are confused with being hungry.

Slight dehydration also can make you tired, irritable and unable to focus.

Not all these fluids have to be water per se, but can be things that contain water, such as tea, coffee, or even smoothies (made with water).

And no, coffee does NOT dehydrate you. It may make you pee more, but it does not make you dehydrated. This has been proven scientifically.

Milk, low-sodium soup, and sparking water can also count towards maintaining your body water balance, so you can drink those if plain water is not your thing.

The bottom line is that following your workout with water in some form or another and continuing to drink water throughout your day will really help you regain your energy after your workout but keep you energetic all day long.

Summary:

To properly recover after your exercise session, you must eat the right foods at the right times and drink plenty of healthy fluids.

Why Realfit Personal Training Have Stood The Test of Time And Never Caved Into A Franchise Model

Sat, 21 Aug 2021 08:04:00 GMT

Did you know that Australia’s gym market is one of the most competitive and saturated markets in the world, according to IBISWorld? (Why are we still so fat, and have more health problems than ever before?

Simply put, there are a lot of businesses fighting it out for your fitness dollars.

As a seasoned Personal Trainer, I am going to give you as much of an unbias opinion both from a business owners point of view and weigh it all up for you.

Let me take you back some 6 years ago whereby my dream to open my own personal training studio was taking shape; a place where I wasn’t bound by the restraints of a large-scale franchise; a place of change and positivity, and where I had the freedom to really help and change people’s lives.

I searched for a studio space for a very long time; it had to be the exact ‘right’ space that aligned with my philosophy and training style. I was excited to open Realfit Personal Training in Prahran (Victoria) in 2012 and later followed with a second smaller studio in nearby East Malvern in 2015. I tried to make the two premises work for a few years, however, while I could replicate the system, I couldn’t duplicate myself .

I couldn’t duplicate my knowledge and experience or be in two places at once or nurture each member on their journey (people often came to a small style studio to connect with owner). And so, I ended up selling the Prahran studio in 2019.

For today’s seasoned Personal Trainer looking to go out on their own it can be difficult enter the franchise model, you see them everywhere and quite often from witnessing the last decade a lot have come and gone only the ones with a ridged business model seem to survive. So, I have put together some advantages and disadvantages on this subject (note this is my opinion).

Franchise Model

Disadvantages

One of the most frequent causes: lack of funds, poor people skills, reluctance to follow the formula, a mismatch between franchisee and the business, and — perhaps surprisingly — an inept franchiser .

Advantages

Franchisees don’t have to build the brand or set up the systems and processes to run the business efficiently they simply plug in an existing proven model.

For those who want to become part of a franchise, there is one common question: Is entering a franchise worth it? The short answer: not so sure if you and the franchisor do your parts. You can have a lot of business advantages when you decide to franchise. However, there is heavy financial risk, as with any new business.

A word of Caution

My advice would be to do what I did and gain around 3-5 years’ experience in a smaller style gym. Don’t worry about the pay, if it covers your bills, food, and rent! Work your frickin backside off! Work 50-plus hour weeks, put your heart and soul into learning, helping clients and getting as much coaching experience as possible.

Spend all your spare money on books, courses and improving yourself.

Then after the first year start to develop a business plan, read books on business, read autobiographies of successful entrepreneurs, and get inspiration from people in the industry who you look up to, and get yourself a business coach, you need to be patient and have the long game in mind.

Your own Personal Training Studio

Disadvantages

Yep, be prepared to work long hours and really roll up your sleeves, you’re creating a brand one that you can eventually sell and be proud of, as a business owner you also may have sleepless nights as this is your baby you will be worried about it 24/7 so it’s not for the faint hearted. (You need to have big kahuna’s)

Advantages

If you persist and have a solid business plan that can adapt along the way you’ll be able to carve out a nice place for your business, potentially helping hundreds of people change their lives, and building a successful personal trainingbusiness along the way, and nothing feels better knowing that you have impacted someone’s life under your own brand and your terms.

Now I am well into my 50s and my passion top operate a small studio has not dissipated, it has only increased with time. I still get a kick out of mentoring my team of personal trainers and love the connection I have with my clients who include everyday people, athletes, and celebrities alike.

Realfit studio fosters a culture of positivity, something that takes time and nurturing. Each one of our personal trainers is well respected by their peers and clients.

We encourage new and ground-breaking ideas within a fun and challenging environment. If we make mistakes (and we do), we pick ourselves up, dust ourselves off and keep going.

This is the spirit of my studio, moving forward all the time. We instil a positive approach with our trainers and encourage them to believe in themselves, the way I did during my own learnings over time. In turn that belief helps clients believe in themselves.

We’re in it for the long haul and it’s evident in the way we work.

The core of the business is transformations , whatever that looks like for each individual client: body changes, nutrition changes, reduced stress and anxiety, more confidence, better sleep etc. We’re here to help facilitate the changes each client desires through one-on-one personalised training or group sessions, either in-person or online. Access to first-class training, no matter your location, and resources to support your journey, is our priority.

At Realfit you will find trainers of both sexes, sporting different body shapes and sizes with diverse sporting backgrounds who all have one thing in common — YOU and your success!

7 Awesome Things I Did in My 20’s That I’m Reaping the Rewards for Now in my 50’s

Sun, 08 Aug 2021 08:04:00 GMT

Overview

Aging is a natural process.

It does not come alone; it is coupled with an increase in wealth and wisdom.

One must wonder, if an increase in age leads to an increase in income and knowledge, why do we fear growing up?

It is only logical to think that we are not scared of white hair, but what it signifies – a visual reminder that our days are numbered.

For some looking at feeling healthy is like flicking a switch on in the house, you don’t even know you’re doing it, and that was certainly the case with me growing up with a twin.

From playing footy and cricket all day till dark only to call it a day with a platter of fruit, we stayed active and ate healthy food.

Developing good habits early on has paid off well.

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!

1. Eat Close to Nature

We have often heard we are what we eat , but no matter how many days we stick to our diets for, we never seem to shed the extra kilos and reveal chiseled jaw and abs.

You are what you eat is old-school advice now.

From my experience, you are a collective sum of everything that you have consumed over the years.

So, it’s not just what you eat now, but what you have been eating continuously!

Here’s a list of all the great foods I fueled my 20’s with:

· Lean Meat

Meat is a great source of protein that helps build and maintain muscle.

It’s no rocket science to conclude how a healthy consumption of lean meat, such as fish and chicken, can allow you to limit the loss of muscle mass over the years. Consequently, even at 50, you will be the center of attention and a symbol of longevity.

A research has also found eating more protein can reduce the number of candles on your birthday cake, helping you stay young forever (or maybe for just a few years).

· Water

From James Welsh to Alpha M., every YouTuber and skin and fitness expert can write volumes on how important water is for both your body and skin.

It is essential to moisturize your skin from the outside but keeping yourself hydrated and moisturized from inside is equally important.

· Fasting

Remember, you CAN lose weight using all those other complicated dieting techniques but fasting makes them unnecessary. So quit thinking about the science behind dieting, or what the latest expert said, and concentrate on losing weight with fasting.

Sure, there are less rules and guides and things you must do when you follow this fasting, and this takes some getting used to; but if I have learned anything about long term diet success, it is that when it comes to diet rules, less is more.

I would also recommend trying to fast once a week for up to 24 hours.

Confused about how to go about fasting? Checkout this video I made on fasting.

Also, set a deadline to stop eating by 6 PM.

It’s not good for your body to eat a big meal late at night so make it a point to eat light at night.

2. Sleep Like a Baby

That doesn’t mean that you wake up every 4 hours and cry then repeat ….

Let’s get serious now!

How many times have you heard that you’ve to spend sleepless nights to achieve lasting success in life?

I am sure we have all been told and pushed towards sacrificing our sleep to meet just another deadline or finish yet another project.

As paradoxical as I might sound right now, you do not need to lose out on your night-time sleep to achieve anything in life.

Other than the haunting dark circles that follow insomnia, a lack of sleep can adversely affect your mental and physical health.

Anxiety, dementia, obesity, early aging – almost all the syndromes can be traced back to a lack of sleep.

In my early years, I might have lost out on a few things, but sleep has never been one!

Lights out at 9:30 PM was a ritual at our home. While it helped me in recovery, it helped my mum to keeping us quiet – a win-win for all.

Even as an adult, I have never had to rely on sleeping pills to catch deep and peaceful Zzzs.

On days when my mind would refuse to go to bed, I would practice the following tips that were passed on to me by my late grandfather, who, if I might add, was as much of a fan of sleeping as I am!

3. Stay Active

Try to not just life weights, but also do some cardiovascular exercises to increase blood flow and balance the hormones.

If hormones such as melatonin are balanced in your body, your circadian rhythms – the clock that regulates your sleep – will be just fine.

Make it a point to staying active throughout the day.

4. Caffeine – Catching the Culprit

Caffeine has some negative effects on our bodies. One of which is its ability to give us a boost of energy and keep us turning in our beds .

Do you know why babies sleep like they do? While we are not sure of the answer, we are quite confident their lack of caffeine intake helps them sleep like a baby!

Try giving up coffee for a while and you’ll notice the remarkable results yourself.

5. Always Practice Good Form and put your mind in the muscle

Exercising should not be a part of your 20’s; it should be your lifeline, and a practice you incorporate into your routine.

As I was nearing my early 20s, I picked up a few dumbbells and weight plates.

I had always been reading the latest magazine finding out what works and what doesn’t and I did 2 things which I still do today Test & Measure principal, you see you can listen to the so called experts but what might be good for someone may not be right for you.
It all came down to how I was lifting my weights.

Therefore, if you do not wish to have bones that crackle like a tree branch during adulthood, you must practice good form in sleeping, sitting, and walking.

Always remember the classical old-age adage: “ Good posture and an attitude let you get away with anything”.

Also putting your “mind in the muscle” will enable you to focus on that muscle contraction.

6. What’s in Booze & Sugar?

Sugar and alcohol are great indulgences. and the ultimate disrupter.

There’s hardly any recipe or an event that sugar and alcohol don’t add their spice into!

Yet, while a healthy intake of sugar is advised, consuming unnecessarily high amounts of processed sugar can cause oral problems like tooth decay.

If I am able to bite open a bottle of beer with my teeth, it is all thanks to my healthy consumption of sugar since my 20’s.

Wondering how ditching alcohol can work wonders for you? Give this blog on alcohol and weight loss a read.

7. Work-Life Balance

Remember how we mentioned we don’t fear aging, we fear the impending doom and the thoughts of leaving our worldly abode.

To live a life of contentment, one must maintain a good work-life balance.

As a university student some decades back, I came across this advice by my professor, who had spent decades researching what makes humans happy.

His research on happiness and adult development found that human connections make us happy.

Happiness in our younger years evolves into feelings of contentment at a later stage.

It is only with a good work life balance that we can truly stay happy and fulfilled even as we age.

Takeaway

To embrace the above-mentioned seven steps during your 20s is not easy. However, it is worth it.

Every additional minute of sleep and exercise, every sip of alcohol and excessive sugar that you say no to, and clean food that you eat in your 20’s will help you pave your way to success in life.

So, what’s holding you back, then?

Equip yourself with our 7 simple tips to make your youthful days a joy to remember!

Look after your body for the first 50 Years and it will look after you for the next 50!

Always laugh with Health!

What To Look for in a Personal Training Studio and Gym

Mon, 21 Jun 2021 07:50:00 GMT

Overview

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.

11 Things to Look For In A Personal Training Studio & Gym

Let us give you a comprehensive checklist that will make sure your gym helps you in getting fit.

1. Location

Working out alone does not guarantee results, but a consistent workout surely does! A convenient location must be your number one priority.

If the location of your gym or training studio is far from where you live, you are likely to fall off the bandwagon.

We know what you are thinking! What if the nearest gym is also many kilometers away?

There is quite a novel solution for that. You can simply cycle to that place and burn more calories.

2. Physical Space

Your gym size is as important as the location.

A bigger gym is better as it gives you the space to do your own workout without bumping into others. Often injuries happen when someone else drops their weight on you, ouch! That’s got to hurt, right?

If you can perform lateral dumbbell raises without hurting someone near you and there’s ample space for you to perform half of your lunge’s workout, that space is more than enough.

3. Ventilation

The thought of working out in the summers is an exhausting activity in itself.

For you to perform at an optimum level, it is essential to have proper ventilation, air-cons for summers, and fresh air. Lack of fresh air and oxygen during a workout is associated with dizziness.

More importantly, in a post-Covid19 world, proper ventilation is a basic hygiene requirement.

4. Community

A personal training studio or any workout premises are a social place. Even if the place is private and intimate, you are likely to see a couple of people.

The number of members in the gym does not matter – what matters is their motivation levels and their attitudes towards other members.

A positive and inclusive place can help you stay motivated and keep coming back for more while a toxic training area can cause you to quit the gym before you have even started your journey.

5. Demographics

Another dimension to consider, when it comes to choosing your fitness center, is the demographics of the members.

If you are someone who is over the age of 35, you are going to feel more comfortable with people of your same age group.

At this point, one must wonder, what does other members’ age have to do with choosing or not choosing a gym?

A gym is a social place where you let off some steam. A place where people can understand your fitness journey and your health struggles is conducive to making you work harder towards achieving your goal.

6. Social Proof

Having carefully considered the location , area, community, and demographics, you have chosen the gym that is going to become your second home.

But voila! There are a few more factors to pay attention to before subscribing to the gym of your dreams.

Social proofs are the ultimate litmus test to decide if a gym is worth going to. Search for a gym that shows proof of successful transformation journeys . Before and after pictures are a great tool to assess a personal studio or a gym’s credibility and experience.

After all, what good does a gym’s atmosphere do if it is not helping you lose those stubborn love handles?

7. Professional Trainers & Nutritionists

A good workout regime necessitates a healthy diet plan and adequate professional guidance on what supplements to consume.

Currently, countless gyms are sprouting at each corner you turn since it is a lucrative business. You have to find a needle in a haystack by finding a gym that has professional trainers.

The gym that you consider, must have trainers who have personal lifting experience , professional certification, and must be aware of scientific and safe ways to train and lose weight.

Some gyms hire trainers who are nutrition experts, while some hire separate nutritionists. Either way, it is a good advice to find a gym that offers either of the two options.

8. Equipment

How does one determine if a gym has good equipment or not? Especially someone who has set foot in the gym for the first time.

Our checklist will give you an answer in no time.

If you are someone who is serious about lifting iron, your gym has to have a hack squat machine, a Smith machine, a lat pull down, and a chest press machine.

Between the ages of 35-70, our body no longer remains as resilient as it once was. These machines work your muscles without exerting undue pressure on your joints.

Moreover, a treadmill, an upright bike, and a stair climber are great options to have too. Your gym has to have at least one of these as these machines offer a great outdoor workout in a safe, indoor environment.

9. Gym Hours

Has anyone wondered why income levels increase with an increase in age ? Perhaps, because people put in more work hours as they reach their thirties and early forties.

For such gym enthusiasts and fitness freaks, a gym with flexible hours is most ideal.

10. Additional Services

This one is for the mothers and fathers, who long to see a good gym and spend an hour in isolation, doing an insane workout, and forgetting about the domestic woes and concerns.

Modern gyms offer massages, sauna, and even childcare services. For those parents who need a break, such gyms are a haven.

11. Cleanliness & Hygiene

While every gym-goer must wipe the equipment once they are done, gyms have a responsibility to clean their benches, rods, and even the racks every alternate day. When you go to look for a gym, keep an eye on the equipment.

Any creaky noise or dust can be an indicator of neglect and uncleanliness.

Conclusion

Choosing a personal fitness studio , , and a gym can be quite tedious. However, it is something that offers a great return.

With our guide’s help, you cannot make the wrong choice, and we are already aware of the rewards that a good gym offers for your fitness plans.

Schedule A FREE Call with Fred

FAQs About Personal Training Studio and Gym

The post What To Look for in a Personal Training Studio and Gym first appeared on RealFit .

The post What To Look for in a Personal Training Studio and Gym appeared first on RealFit .

How To Lose Weight Safely Without Losing Muscle

Sun, 20 Jun 2021 06:47:00 GMT

Overview

Gaining fat and losing muscle is the natural path that almost every “ body” takes.

However, there is a miraculous solution that lets you lose weight and gain more muscle even as you age.

As we understand how to lose weight safely, it is most important to remember, there are no quick fixes, and it is only with a personal trainer that one can train safely and efficiently.

Exercises To Consider

Losing love handles is not impossible, but it is not easy either. Similarly, biceps and triceps cannot develop or get toned if there is not hard work behind them.

With compound movements, your hard work will be cut in half, and you will attain more toned arms and washboard abs in no time.

· Bench Press

A compound push movement, bench press adds mass and definition to your chest while reducing the stubborn chest fat. It also works your shoulders and helps add volume to your triceps.

· Lat Pull Downs

Preventing muscle imbalance is essential to losing weight and gaining muscle uniformly. After a strong push movement, one needs a pull movement like lat pull down to complement the push muscles.

· Squats

One of the major mistakes that gym-goers make is forgetting to work on their legs. Legs make one-third of our body.

Squats are known to increase testosterone which is a catalyst for muscle gain, fat loss, and youthful vigor.

Before you try out any of these compound movements, consult a personal trainer who can not only help you perfect these movements but also keep you safe from injuries.

· Cardio

Fat is trickier than most people think. It requires explosive, compound movements, but it also requires a good amount of cardio to burn.

However, excessive cardio can tire you out that leads to binge eating and an increase in fat.

Research has shown High-Intensity Interval Training is an ideal way to burn extra calories without sacrificing any muscle gain.

High-intensity interval training (HIIT) sounds scary, but it’s easy and can be done anywhere, even from the comfort of your house.

Begin with a brief warm-up. In HIIT, you have to involve short bursts of intense exercises coupled with low-intensity exercises. Most HIIT workouts take 25 to 30 minutes.

Getting Your Diet Right

Losing fat requires a caloric deficit while gaining muscles requires a caloric surplus. Therefore, it might sound paradoxical to think one can pack on muscles while cutting down all the fat.

But it is possible!

With a high protein, moderate carbs, and low-fat diet, coupled with a personal trainer’s guidance to figure out the best times to eat and the most ideal number of meals, you can quickly reach your body goals by following your caloric intake at a maintenance level.

A few foods that one can eat to gain muscles are:

Not only are these foods packed with protein, but they also hold nutrients that offer longevity and numerous different vitamins.

Natural Fat Burners

While your macros and micros will be met by the foods outlined above, there are a few foods and supplements that can help burn your fat faster.

Garlic and ginger are known to torch the most stubborn of fats. Similarly, honey and lemon are a great combination to obtain healthy fats, sugar, and vitamin C while helping more fat to burn and dissolve quickly.

Additionally, protein supplements, like whey, provide more than 24 grams of protein per scoop with little to no carbohydrates.

This ensures your muscles have their fuel to grow and your fat cells are deprived to a point where they cease to exist, making you leaner and stronger.

Recovery Periods

Excessive workouts do more harm than good. While one grinds in the gym, it is important to take a step back.

One of the best ways to maximize your gains and prevent injuries is to have enough recovery days. Resting one to two times a week is a good number of rest days to allow muscle recovery.

Moreover, after one to three months of workouts, our body adapts to our caloric deficit diet. This is quite tricky as your body learns to survive and deposit more fat even on a reduced diet.

To combat the fat loss plateau, it is recommended to have infrequent cheat days. Cheat days are a misnomer since cheat days keep your metabolism high which lets you get rid of fat quickly.

Burning Additional Calories

One cannot be in the gym or on a Stairmaster all the time.

Yet one needs to burn calories round the clock. Being able to burn calories outside the gym is necessary to have sustainable health and fitness.

Taking stairs instead of the lift at work, standing up in the bus when you can be sitting down, and stretching every two to three hours are some minor movements with a major effect.

Water

Water is the main factor when it comes to making muscle and destroying fat.

Moreover, fat helps a person, who is on a diet, feel fuller and satiated. Thus, drinking at least 8 glasses of water each day, or as per your requirements, is necessary.

An easy way to determine how much water you need is your urine color. If it is yellow to golden, you are already dehydrated and won’t be burning fat. If it’s clear to transparent, you are on the right track.

Schedule A FREE Call with Fred

Conclusion

It takes years to gain fat or to become obese.

Therefore, it will naturally take some time to lose all the fat, gain muscles, and be in a body that allows you to run, lift, and sleep well.

It does not matter where you stand now. What matters is your dedication and commitment to a process that takes time, but eventually and surely shows results you can be proud of.

A personal trainer , workout routine, a healthy diet, and of course our guide, are the only things you need to start transforming your physical and mental health and start a new journey today!

Weight Loss FAQs

The post How To Lose Weight Safely Without Losing Muscle first appeared on RealFit .

The post How To Lose Weight Safely Without Losing Muscle appeared first on RealFit .

Why Working Out At A Gym Is Better Than Working Out At Home

Thu, 17 Jun 2021 06:55:00 GMT

The debate between working out at home and working out at a gym is one you’ve probably heard of. You’ll find arguments supporting both perspectives, leaving you confused. Today, we are going to throw our weight too and explain why working out at a gym is better than working out at home.

Access To Professional Help

You cannot hire a personal trainer at home. Even if you do, it can break your bank.

On the other hand, if you workout at a gym, you can easily have access to professional trainers , and nutritionists who can assist you in improving your form and making a personalized meal plan for you.

Even if you do not pay for the additional trainer’s service, you can request help and you are more likely to receive it.

Often as you lift progressively heavier weights, you need to rely on a spotter’s help who can spot you and ensure safety. Where else can you find a spotter if not in a gym?

Availability of Equipment & Machines

Bodyweight exercises are a great way to strengthen your muscles, joints, and achieve an overall healthy physique.

After a certain time, as your muscles get used to the same movements, they require a “shock” to grow more – that means mixing up your workout and introducing newer exercises in your training regime.

Working out at home restricts your options. At a gym , however, you have more options and more creativity since you have access to different new equipment and machines.

Convenience

Homes are not made for workouts. From getting mats and racks to store weights to yoga mats to cushion your body, you will be forced to spend a hefty amount on turning your place into a decent place for a workout.

Moreover, at a home, you cannot make noise, or you will have your neighbors knocking on the door in a few minutes.

Cardiovascular Health

What are some cardio options one has at home?

Climbing up and down the stairs? Well, a gym has a stair mill that you can set at different paces and heights.

You can try skipping a rope, but it is very likely to get stuck in a ceiling fan. With a gym’s high roof, that is not something you have to worry about.

From treadmills to stationary bike and soul cycles, a gym offers virtually unlimited options for different exercises.

Additional Services

It is often assumed gym memberships are expensive. We believe gym memberships are fantastic investments and a great value for money.

With nominal fees, you have access to a gym, its services that might include a cardio section, free weights, a food and drink bar, and a shower facility.

Keeping Up with Trends

At home, you are isolated or with people who might not share your passion for exercise.

On the contrary, if you are in a gym, you find people who not only share your passion for fitness but often specialize in it.

It offers an opportunity for people to learn more, keep up with new knowledge and information, and keep abreast with all the new trends and advances in the fitness industry.

Discipline

Working out at a gym helps you stay more disciplined than working out at a home.

The most difficult part about going to the gym is not the workout, it is the effort required to reach the gym. Therefore, once someone is in the gym, they are most likely to work out and not procrastinate.

If you are home, you not only have to push yourself each day to work out, but you also have to fight procrastination after each set. The temptation to end the workout earlier is nearly impossible to overcome.

Finding A Community

Working out is not a one-time incident that you stumble upon and happen to do. One has to dedicate time and effort to work out for a significant number of years to get fit and sustain a healthy life.

Working out at home makes the process difficult since you do not have people around you who motivate you. Within a gym, you find yourself more motivated and thrilled to work out with people around.

Whether there are a lot of people, like in a gym, or a few people in a personal training studio, you find more motivation when there are other people around.

Forming Connections

The gym is not just a place to work out. It is a place for socializing. You meet people from all walks of life, and you get a chance to meet different people who have the same fitness goals as you do.

Despite the differences and diversity, the common interest in healthy living and exercising brings you close with other people.

Ultimately you find yourself becoming a part of a community that cares for your health and takes an interest in your personal growth and fitness progress.

Finding A Job

Since there are different people in the gym, you are likely to meet a lot of big shots in a gym. From the human resource manager to vice president of people and culture, you never know who you get a chance to meet within a gym. Now that is something you cannot find when working out at your home.

Moreover, coming to a gym requires commitment and reflects well on each gym-goer, which also increases your chances of employability as employers want employees who are dedicated and consistent in their efforts.

If you are looking for a better job, you know where you should be working out.

Schedule A FREE Call with Fred

Conclusion

Working out at home is a good option; however, it is not a substitute for working out at a gym.

For maximum results and fantastic transformations, one must subscribe to a gym membership.

Gym Workout vs Home Workout FAQs

Why Having An Older Personal Trainer Keeps You More Accountable

Wed, 16 Jun 2021 06:32:00 GMT

Overview

Do you ever reminiscence about a past period? More specifically, about the golden era of bodybuilding and fitness.

When gods of fitness, Arnold Schwarzenegger and Lou Ferrigno ruled, fitness was unadulterated, healthy living was a lifestyle, and exercise brought everyone together to create moments of health and happiness.

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.

Lifting Experience

Internet and modern advancements have given a plethora of theoretical knowledge.

Most young trainers spend countless hours learning about these techniques. There is so much emphasis on what the science says and suggests, that a young trainer forgets the most essential facet: a training and diet regime itself !

An older trainer is more experienced. His or her knowledge is not limited to books or research papers. Instead of treating you like a lab hamster, you are going to feel confident under the guidance of an experienced trainer who has gone through the grind to reach where he or she might be. Experience, especially personal experiences, triumph over incomplete nuggets of information found on Quora or Reddit.

Ego Lifting

It seems confusing how inexperienced trainers cause their clients to ego lift or do workouts that clients’ bodies cannot handle.

Passive ego-lifting is a real thing. How fit a client is, reflects the competency of a trainer. Instead of earning that respect, trainers push their clients to ego lift that leads to injuries.

Another common reason why trainers push their clients to lift ridiculous amounts of weight is to impress other gym members which can potentially lead to more people hiring the personal trainer for themselves.

On the contrary, an older and experienced trainer will not push you beyond your limits. After the tender years, people understand the lack of sensibility behind ego lifting.

Therefore, an older trainer will keep you focused, warn you when your ego lifts or push your natural limits.

Wisdom Of Older Trainers

Trainers with experience do not only teach you how to lose weight, pack on muscles, and showcase a defined torso – accomplished trainers teach you the philosophy of training.

From cultivating motivation to teaching how each exercise represents the strength and agility of a human body, an older trainer helps you discover the wisdom behind weights and training.

Ability To Motivate & Encourage

There is a million-dollar industry that thrives by providing workout motivation. One of the reasons why this industry is such a cash cow is its effectiveness.

Research has shown that external motivation can help overcome regular laziness.

Older trainers have the wisdom and the words that are required to motivate and encourage clients. Quite a few inexperienced trainers unknowingly use harsh words or express insensitivity towards their struggling clients that becomes a source of demotivation.

Empathy and affection bring out the best in people and offers the most efficient results. People who are in their later years and are starting out for the first time require this understanding that is only found in an older and wise trainer.

Forming Connections

An effective workout and diet plan has to be guided by an equally experienced trainer. For a trainer to deliver results, he must understand his clients, make tailored plans and routines, and offer one-to-one guidance.

This form of mentorship can only be experienced with an older trainer. It is well known that while young people are better at forming new connections, older are better at sustaining them. This allows an older trainer to sustain and make stronger connections with their clients that is a prerequisite for optimal coaching.

Driven By Purpose

Young people work out to look good or to earn well. Inexperienced personal trainers are alike and possess the same goals. Working out and staying healthy renders thousands of benefits, none of which are unhealthy to be pursued.

But when it comes to professional coaching, personal trainers must let their purpose be the fuel for their motivation. Mature professional trainers and coaches are driven by purpose and pure love for the sport. This gives older trainers the possibility to pass on the torch of their purpose to their clients.

Practicing Social Empathy

Every client is different. Some are big, some are small. Clients have different genders, sexual orientations, races and ethnicity, and ages.

Even the desire to get fit for clients is motivated by different reasons. Some wish to lose weight before their wedding day while some wish to pack on some muscle and mass to show off their summer body at the beach.

A young lad who has not had the privilege of meeting many different people with different dreams is unlikely to understand and appreciate the diversity of his clients. On the other hand, an older trainer, polished by life’s experiences, understands and empathizes with all clients.

Learning From Mistakes

Young trainers make mistakes and learn from them. As long as a trainer is young, they are probable to continue making mistakes and their learning curves increase exponentially.

But this increases the social cost for the clients as the brunt of young trainer’s mistakes is borne by the clients.

Older trainers are quite the opposite. They have made their fair share of mistakes in their own time. They will be able to tell you how things are to be done, as well as, how not to do an exercise.

Conclusion

Our guide does not generalize all young trainers as inexperienced. However, we are highlighting the characteristics of some inexperienced trainers and why going with an older trainer is a safer option.

The quickest way to learn years of training in a few years is to hire an older trainer who can enrich your workouts, improve your outlook of life, give you a sense of direction and purpose, and motivate you to bring out the best in you.

Schedule A FREE Call with Fred

FAQs

The post Why Having An Older Personal Trainer Keeps You More Accountable first appeared on RealFit .

The post Why Having An Older Personal Trainer Keeps You More Accountable appeared first on RealFit .

Why Working With A Personal Trainer Can Fast Track Your Success During A 12-week Challenge

Tue, 15 Jun 2021 07:20:00 GMT

Overview

As we age, our body goes through many changes. Most of these changes, however, are not as desirable.

How can we ensure these undesirable changes, such as breakdown in muscle mass, fat gain, and other age-related issues stay a good distance away from us?

It’s simple: by exercising and training smartly with the 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 .

Getting Started

The gym is not a scary place. But the environment can give the impression of a terribly intimidating place.

With countless machines, exercises, and complex mathematics of sets and repetitions, any person can run away from the gym before even getting started.

To understand the popular 12-week challenge, it is essential to hire a personal trainer , who can hold your hand and guide you towards becoming the best version of yourself.

Doing It The Right Way

There are many ways to gain muscle, lose fat, and get more attractive and healthier, but not all the methods are equally effective, nor do different programs work for everyone.

Determining what works best for you and your body is the key to getting a shredded body. A personal trainer can help you find the most effective workout plan for you.

Most trainers are qualified and have years of experience. It does not take more than one look to figure out what will work for you and how to renew your youthful exuberance.

Scientific Approach

As a qualified instructor, a personal trainer uses modern scientific approaches to maximize results. Long gone are the days when people would mindlessly follow a traditional and unscientific approach.

With a trainer, you can let science be your guide and fast-track your success journey on the 12-week challenge.

The most fascinating aspect about getting help from a trainer is all of their training is backed by science. This ensures not even a single stretch is in vain and you burn the most calories in each exercise.

Ultimately, your 12-week challenge picks up an unbelievable pace and transforms you in the blink of an eye.

Right Movements

No two exercises are the same. In a similar essence, every exercise requires a certain technique and the right mind-to-muscle connection to establish.

A trainer helps you perfect every movement. Not only does it help your muscles to perform well, but it also accelerates the speed of progress and brings you closer to your goals.

Longevity

A 12-week program is a quick and sure way to become fit. It is made even quicker with the help of a trainer.

Speed and effectiveness, however, should not be confused with “rushing into exercises”. By hiring a personal trainer, you can perform all the right exercises in the right form.

Performing different workouts, the way they are supposed to be performed, will prevent injuries, increase the burn rate of calories, and provide longevity to your mind and muscle.

Finding The Right Mix

There is a long list of people who lost a lot of weight in their 12-week challenge only to gain back all that they lost and some more!

It usually happens when people exercise on their own, eat unhealthily, and think getting in shape is a one-time thing.

Combatting this mindset and unhealthy exercise routine can be difficult.

It is only with a professional, personal trainer that you can learn how to lose your weight and not regain any of it back. Instead, gaining only lean muscle that makes you look and feel good. A trainer, in this respect, helps you to create a mix of sustainable exercises. From bodyweight training to lifting iron and complementary cardiovascular exercises, a personal can quicken your progress and make it permanent.

Accountability

The difficult part about completing the 12-week program or any workout program is not working out in the gym. It is finding the drive and accountability to put on your gym clothes and shoes and getting to your place of workout – whether your gym, park, or a dedicated gym area in your house.

An experienced trainer, equipped with the power of a 12-week challenge, helps you stay motivated and stick to your challenge.

In this regard, having a personal trainer is no different than having your best friend on your journey. Just like a friend, your trainer pushes you to bring out the best and the beast in you.

Eating Right

Abs are made in the kitchen. Not just abs, every muscle, with the right amount of protein, is made in the kitchen.

Getting your nutrition and diet right can be a challenge in itself that can possibly take more than 12 weeks. Who has the time for that?

To save time, get a personal trainer ASAP! Here is everything a personal trainer can help you with when it comes to eating clean.

About time you get a personal trainer to break your plateaus and begin your journey on the road to success.

Focusing On What Matters

Young gym-goers have the privilege of time and youth. Even with some exercises, they perform well.

This is not true for everyone though.

After a certain age, our testosterone levels reduce, our bones lose their strength over time, and our body finds it progressively difficult to maintain good bone and tendon health.

A well-trained personal trainer is the right fit for all health enthusiasts who want to regain their health at a late stage of life.

Conclusion

The 12-week challenge is the ultimate solution to break your plateaus, come out of your comfort zone, and embrace all the success life has to offer to those who are mentally and physically fit.

Without further delay, connect with RealFit and get ready to transform yourself into a brand new you with our 12-week challenge!

FAQs About Working With A Personal Trainer

The post Why Working With A Personal Trainer Can Fast Track Your Success During A 12-week Challenge first appeared on RealFit .

The post Why Working With A Personal Trainer Can Fast Track Your Success During A 12-week Challenge appeared first on RealFit .

How Much Water Do We Really Need Each Day?

Tue, 04 May 2021 13:37:00 GMT

We all know Water is an essential part of our human existence, our body are made up of 65% water more when we are under one years of age and basically without it, we don’t survive here are some important facts you need to know about the reason why we need water.

Your body needs water to maintain a healthy internal temperature of 98.6 degrees. You are likely to need more water to maintain this temperature, the Centers for Disease Control and Prevention says.

When your body is running low on water and the brain signals that you are thirsty, drink.

Let us look at some common FAQ’s when it comes to water

Conclusion

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day, “and remember to laugh with health each and everyday!

Schedule A FREE Call with Fred

The post How Much Water Do We Really Need Each Day? first appeared on RealFit .

The post How Much Water Do We Really Need Each Day? appeared first on RealFit .

Alcohol And Weight Loss – The Ultimate Disrupter!

Fri, 26 Feb 2021 07:26:00 GMT

In reality Alcohol and weight loss can never go hand in hand especially during a 12-week transformation .

However, many people will continue to drink regardless of the various health risks associated with alcohol consumption.

For those who are looking to decrease weight while maintaining their drinking habits, you should first understand how alcohol disrupts the body’s ability to lose weight and affects caloric intake. When you consume alcohol, your body goes through basic metabolic processes.

The alcohol is converted by the liver into a certain kind of sugar, known as acetate. The body now treats this foreign substance as priority number one and seeks to burn off the sugar. While you might think this is a good thing, it is not! Your fat and carbohydrate burning capabilities (used from food intake and your general energy stores) are being put on hold so your body can concentrate entirely on burning the alcohol sugars.

Additionally, not all of the alcohol sugars are going to be burned up. Whatever is not burned up accumulates in your body and the unused energy then becomes stored as bodyfat.

Alcohol also dehydrates your muscle cells, which makes muscle growth dramatically slower. In addition, alcohol decreases protein synthesis and testosterone levels, which are precursors to building muscle. As a result, you may lose muscle mass while gaining fat.

Furthermore, consuming Alcohol can give you the drunk “munchies.” Alcohol interferes with the liver’s ability to breakdown glycogen in the body . As a result, your blood sugar levels drop, which triggers the hunger reflex. Making things worse, when you are in a drinking environment, the foods around you tend to be higher in calories (i.e. heavily fried foods). In addition, alcohol can impair your judgment regarding food and drinks.

When you are impaired, you tend to care less about what you consume and more about what satisfies your appetite or urges best. You may tend to eat unhealthy foods and then continue to consume higher calorie beverages, such as mixed drinks. Alcohol manufacturers do not put nutrition labels on their products because they are not required to do so bylaw. We certainly should not expect them to do so at their own liberty, or because of a sense of conscience.

why would these manufacturers want you to know that most beers have between 150-200 calories per 12 ounces can? If you and your friends each have a 6-pack of Budweiser (at 145 calories and 10.6 grams of carbs per can), before you hit the bars, then you will have consumed 870 calories and 64 grams of carbs by the time you even enter the bar. Once at the bar, you could expect your caloric intake to double. Even a 6-pack of Bud Light gives you 660 calories and 40 grams of carbs with less alcohol content in each beer.

The following serves as a guide for those who are looking to lose more weight while maintaining their drinking habits which we obviously do not recommend).

We Provide you with the best and worst choices for each type of alcohol in terms of what is better for your diet. Be aware that there are other alternatives that may be more or less beneficial for your health, but I have taken popularity of items into account.

Note: Alcohol consumption should be rarely encouraged, as there is a range of health problems associated with it. Just because one drink has fewer calories than another does not mean the alcohol content in the drink is any lower

Beer (12 ounces)

There is a reason why there is such thing as a “beer belly.”

In fact, We probably all know friends who have gained a beer belly over the past couple of years. Beer is loaded with calories, sugar, and empty carbs, which pack on pounds to your waistline.

Best Choice:
Coopers Clear Alcoholic percentage: 4.2%
Energy (calories): 110
Carbs (g): 3.6

Honourable Mention Best Choice:
Carlton Dry Alcoholic percentage: 4.5%
Energy (calories): 118
Carbs (g): 6.7

Worst Choice: Sierra Nevada Bigfoot Ale: 330 calories, 32 grams carb

Honourable Mention Worst Choice: Heineken 150 calories, 11.5 grams of carbs

Shots (1.5 ounces)

In fact, they could be worse. Most shots can possess anywhere from 60-80 calories. People tend to drink more shots because they are less filling, so be aware of how many shots you are consuming. You can easily consume more calories with shots than you can with beer. Vodka, rum, tequila, brandy, and scotch all have between 64-66 calories and no carbs, so there is no clear-cut winner or lose.

Mixed Drinks

Mixed drinks are not only loaded with alcohol but are also highly sugared drinks (to mask the taste of the alcohol). They contain even more calories than shots or beer. Try ordering mixed drinks with no sugar. Stick with diet drinks to mix with your alcohol.

Best Choice : Vodka w/ Club Soda 65 calories, no carbs

Honourable Mention Best Choice : Diet Coke 65 calories, no carbs

Worst Choice : Margarita 750 calories and 56 grams of carbs

Honourable Mention Worst Choice : Long Island Iced Tea 750 calories and 44 grams of carbs

Wine 4 oz

Studies suggest that a glass of red wine every night can be beneficial to your health. Red wine boots numerous antioxidants and flavonoids, the most beneficial of which is resveratrol, which has been linked with reducing bad cholesterol (LDL), while simultaneously increasing the amount of good cholesterol (HDL) in the body.

This may play a big role in fighting against coronary heart disease. Also, resveratrol has been known to have tremendous beneficial properties for your heart, increasing cardiovascular out put. For these reasons, you should choose red wine over white wine. Remember, though, to drink red wine in moderation to avoid the negative effects of the alcohol and its empty calories

Best Choice : Cabernet Sauvignon 90 calories, no carbs

Honourable Mention Best Choice : White Zinfandel 80 calories, 1.6 grams of carbs

Worst Choice : Ruby Port 185 calories, no carbs

Conclusion

Enjoy a drink and take calories into consideration. Do not obsess over how many calories are in a specific drink because then you will not ever enjoy the alcohol! Remember, ALWAYS consume alcohol in moderation and as stated do your best to avoid alcohol during the 12-week challenge.

The post Alcohol And Weight Loss – The Ultimate Disrupter! first appeared on RealFit .

The post Alcohol And Weight Loss – The Ultimate Disrupter! appeared first on RealFit .

How I Have Stood The Test of Time And Loved Being A Personal Trainer Since The Early ’80s

Thu, 25 Feb 2021 06:55:00 GMT

As I hit 55 years of age it is a good time to reflect on my fitness and being a personal trainer is a tough gig for anyone, rising up early and working later in the evening’s, and constantly thinking about your clients and harnessing new ones as well as making sure your trainers are busy and have your brand values at front and centre of their minds, and let’s not forget keeping the landlord happy but for me it’s all worth it and I wouldn’t change it for the world.

I have been so fortunate to find my purpose and my supportive partner in life and wake every morning with a huge smile on my face knowing I am living my dream, that I found my true calling, even though it took time, mistakes, and persistence.

Who knew that when I began training people in my 20s, I would eventually make a living out of it? Back then it was never considered as a full-time career. I believe having a personal trainer is an essential service and everyone should find a personal trainer who is right for them, helping them stay on track with their health and fitness goals.

When I first commenced in the industry, only the wealthy and famous could afford to use personal trainers. Nowadays it is accessible to anyone and everyone who is serious about fitness or needing some help to make lifestyle changes. I find great satisfaction in witnessing the change in someone’s body, mood, and life when they train with me. I love how it is so much more than just training — my clients confide in me, share their fears, cry with me, and I see how resilient they are (and they eventually see it in themselves). I encourage and see them push beyond their limits to greater heights. And with that, the client feels they can achieve anything they set their mind to — it is empowering and inspiring to see. That connection is the difference.

A great personal trainer should embody resilience, and they must be able to walk the talk. To this day I still push myself hard, training to achieve personal best results and I still love competing well into my 50s. I am at the forefront of my game and this gives me credibility and time-proven tools to work and share with my clients. I’ve seen my fair share of trainers that don’t gel with clients — their focus is either distracted, or on the ‘mechanics of training. When you are your authentic self and encourage your clients to laugh, share a joke or talk about the day, this is what makes the experience a great one; this is what clients remember — your encouragement and connection.

When clients decide to work with a Personal Trainer it often surprises me how little research they undertake. Quite often the fitness industry has been a one-size-fits-all approach, however for a small boutique gym like ours, the trend is returning to tailored training at a local gym or studio. I believe the saying — you pay for what you get — holds true, especially in the personal training industry.

When I see new clients, I expect them to have done their research on the studio trainers and have chosen to work with a trainer that specialises in the area they are aiming for. Having trainers niched in a specialty, enables the trainer to work to their strengths and not to be everything to everyone, and then the client gets the targeted results they are looking for.

Seeing a client’s confidence grow as their body changes and the pride they feel when they reach their goals is the most rewarding moment for me. Sometimes it is hard to believe that they were once the shy, insecure, quiet, out of shape or depressed/unhappy person that first contacted me to transform their body, mind and entire being a few months before. It takes courage for someone to admit they need help, and it is something I never take for granted.

SO, here are a few tips to consider when researching the right personal trainer for you.

You will be spending hopefully a few hours a week with your trainer and no point if you cannot have some fun in the process.

As for me I will continue pursuing the career I love being a personal trainer and more importantly love impacting lives! So much that I am writing a book titled sweat swear and smile if my book inspires just one person to shake themselves out of the physical slump, they find themselves in and propels them in a more positive and healthy direction, then I have achieved my goal.

As a veteran Personal trainer, I am honoured to assist every individual who asks me to be a part of their fitness journey. As I watch them discover inner qualities, they did not know they possessed, I find myself learning something new from them, their challenges and how they dig deep to find the strength to overcome them.

This experience with each person helps me to become a better version of myself too. What an amazing connection to look forward to each day! This is how I believe I have stood the test of time and will continue to serve and laugh with health!

Do You Need a 12 Week Fitness Challenge?

Sun, 14 Feb 2021 20:09:00 GMT

Even I need a 12-week fitness challenge

Let’s face it we all get busy from time to time and our to do’s change, about a year ago I lost my way faced with keeping up with running my 2 studio’s and constantly getting trainers and clients to show up was becoming a more difficult task (I’ve heard just about every excuse under the sun), this together with not being the best person to hang around made me lose my way.

You see I’ve never junked on food or gone on days of binging for me it was more so just not pushing myself hard enough and being stressed every sinle minute of the day, the very early morning and late night’s made it difficult to get in a workout or even prep my meal I recall I even went a day thinking did I drink any water today!

Till one morning I woke up and thought “ why am I telling myself a BS story “.

Having the support of my wife I put together a written and detailed action plan and my first to do was to sell one of my studio’s (which I did)and then it was remodelling my business and getting rid of the dragnet.

Letting go of the toxic people that would always be draining me I audited my trainers and clients which meant that I had a sense of freedom that money couldn’t buy.

I had also engaged in the services of a Personal Trainer that would keep me accountable and help push me and the results speak for themselves. Nutrition exercise and mindset all just as important as the other.

My NON Negotiables included:

Fortunately, 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 it doesn’t end there it just begins.

So if you have read this far my advise to you is to work out your why and don’t let time be this silent thief that will rob you of your health.

Interested to know more about 12-week challenge, click here and remember always laugh with health!

Is your online Personal Trainer qualified

Sun, 02 Aug 2020 06:27:00 GMT

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).

I have seen first hand the damage a unqualified PT can give to there client. Even if they claim that they have a certification , it’s fair to want to see it for yourself.

If your searching online for a Personal Trainer check out industry bodies like Fitness Australia Fitness Australia’s Quality Assurance Employment program provide businesses with the confidence and guarantee that their exercise professionals and employees are following industry best practice, protocols and guidelines.

For exercise professionals and employees, it provides them with industry credibility, ongoing support and access to continued learning.

so you can make sure your personal trainer holds the right certification for the job. Providing a search for licensed trainers is a great way to help both consumers and trainers connect.

As part of your onbarding why not ask your trainer for there certifcations look for at least a level 3 . In addition to learning about whether they’re certified, its also a great way to also learn a little bit about what motivates them to work with clients and learn about their experience in the industry.

I am registered with Fitness Australia you can check out my credentials here

click here to find a trainer

Emotional eating. The ‘silent killer’ of our times

Fri, 24 Jul 2020 05:06:00 GMT

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). Her pleas were desperate but specific, where vicariously I could already feel her pain.

As we speak, I have not yet sought to help her – but if she wants I will. This is an all now far too common series of events, where many are overeating because they are unhappy. And in such unprecedented COVID times, where life is SO tough right now, the problem is becoming exponentially exacerbated all the time.

And dangerously so.

I am going to begin with a definition, because this one is particularly succinct, and sums everything up really well:

“Emotional eating is defined as the propensity to eat, in response to positive and negative emotions.”

Herein there does lie the heart of the problem. Whilst many believe they are comforting the soul with their food, these people (inadvertently or not) lack the control, self-discipline and fortitude to know when to stop. It is essentially a maladaptive ‘strategy.’ As we can see too, the umbrella term also encapsulates people eating to excess when they are happy as well. In other words or perhaps more simply, many nowadays find it increasingly difficult to separate our emotions, from what we are actually putting in our mouths.

And it is killing us.

Slowly but surely, it is.

I am a PT but also an academic in Sport Science and High Performance. I have studied, researched and practised Exercise Physiology and Psychology my whole life. My working life continues to espouse the perils of the Metabolic syndrome. That is, how dangerous high blood pressure, high blood sugar, excess body fat around the waist (visceral fat) and abnormal cholesterol levels are for us. The syndrome also increases a person’s risk of heart attack and stroke as well.

Why am I mentioning this??

Because it is about time people started paying attention, to what the perils of EE can do, in stark light of the above. We as fitness professionals have our work severely compounded, by what people are savagely doing behind closed doors. Some may be ‘closet’ eaters, whereas the majority of others simply have little to no systems of restraint – even in public view. But what I do know and have seen with a degree of confidence, is that people are covertly killing themselves even though they may not knowingly think otherwise.

Obesity and Diabetes Mellitus still remain at the forefront, as comorbidities that are still in the top ten causes of death globally.

And they are getting worse, day by day, country to country.

Why am I writing this?

Because I know.

I’ve definitely been there and done the hard yards like a lot of you have also, may currently be doing so, and sadly will experience in the future. What I can now proudly say, is that for many years now, I have adeptly learnt how to recognise these situations from afar. Being able to distance oneself from food, as the sole outlet of emotional recourse, takes more than just pure self-discipline. It involves time, practice, and the love and support of those around you, just as it was in my case long ago.

EE is essentially a growing pandemic in itself, and something to be treated with the utmost level of care and respect, if it is to be won over by the many of those who are dealing with it day by day.

If you need the help, now is the ideal time to ask for it.

Be bold.

Take care.

Warmest regards,

Darren Rockawin

3 Things Most People Don’t Know About Weight Loss Success

Sun, 16 Feb 2020 09:04:00 GMT

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 invariably fail.

2. To Succeed, You Must Focus Only On Root Causes, Never On Symptoms

Although it may at first be a difficult concept to understand, the problem you can see is not the actual problem. The problem you can see — your unwanted pounds — is actually just a symptom of a problem you can’t see. The real, root causes of our unwanted pounds are non-physical.

As with anything in life, attacking symptoms is a only a waste of your time, money, and emotional energy. Instead, put your efforts where they’ll get you real and lasting results. Focus on correcting the unseen cause of your problem — which is the real reason you’re overweight in the first place!

3. Dieting Doesn’t Work. Nor Do Any Other “Diet Industry” Approaches

Recent clinical weight loss research has identified 12 weight loss “Success Factors” — 12 specific things people do that have consistently been shown to lead to safe and lasting weight loss.

Yet dieting — Aussies single most popular weight loss method — is not even on the list! Nor are diet drugs, metaboliser pills, calorie counting, exercise machines, self-starvation, lo-cal foods, or weight reduction surgery.

So it turns out that we’re doing all of the things that don’t work, and none of the things that do work. Is it any wonder 96% of us fail at weight loss?

The ups and downs of a bodybuilder’s journey

Mon, 29 Oct 2018 04:16:00 GMT

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 the way.

Mindset

It’s been my experience that mindset is not given the attention it deserves-and not just in bodybuilding. It’s the same thing in business or whatever your career is. If you are not obsessed with it, you will not be the best. Nowadays, “obsessed” is often used with a negative connotation.

Why?

Why is being obsessed a bad thing? It’s not.

Take a look at any super successful person-whether in business or bodybuilding. Look into what their life was like before they reached their highest level of success. The trend you’ll start to see is that these people ate, slept, and breathed their goals every single day. Bodybuilders build their life around it. Successful businessmen and women worked 15-18 hour days more often than not to get where they are, and usually continue even after they’ve reached their goals. Imagine that!

1 Write Out Your Goals

Every. Single. Morning.These can be your long-term goals and your short-term goals. It doesn’t matter if you know them by heart, which you should; write them down anyway. This will reinforce it and align your body and mind to get you focused on what needs to be done each day to achieve success. I used a fit book to also track all my training and nutrition a great tool to keep you on track.

2 Have A Plan

Whether it’s the night before or each morning after you write your goals, have a plan for the day and know what you’re going to spend time doing from cooking to cardio to resting. Far too much time is wasted when we don’t know exactly what we should be doing and as the old saying goes plan to fail or fail to plan.

3 Wake Up!

If you’re yawning as you walk into the gym you have a real problem. Make sure you get into the correct mindset before hitting the weights. Whether it’s a pre-workout, coffee, cardio warm-up, motivational video or something else, make sure you get yourself in the right frame of mind mentally before beginning your workout. Why? Being in the correct mindset will make sure you give the necessary effort throughout your workout and not just go through the motions and we all know that.

4 Sleep!

Working hard is one thing, and in general people can often get away with minimal sleep and more caffeine, but it’s imperative with bodybuilding that you get enough sleep. Everyone is a little different, but I recommend no less than six hours per night. Most of your growth actually happens out of the gym and while you’re asleep. Less sleep means less muscle growth right !

5 Be Consistent

This is one of the most important things you can do. Being consistent is absolutely critical if you want to be the best or even one of the best. Those treats here and there because you ate well for a few days won’t cut it. Going out and partying every weekend won’t get you where you want to be. Hitting the gym hard for two weeks then dropping off because it’s hard to find time won’t either. Tap into resources like family and close friends let them know your journey and help them keep you accountable and on track…

My top-rated foods!

Here are my personal favourites, broken down into proteins, fats and carbs. There are many more .Come up with you own list of basics that you will incorporate each week, it doesn’t have to be boring!

How strict was I?

During a competition prep (between 12-16 weeks) I am very strict and always stick to my plan and consume good, clean foods. However off-season is slightly different and I do allow myself treats, as long as I still hit my daily targets of protein, fats and carbs.

If you have a plan I believe you are far more likely to stick to it and for many people the changes you make need not be drastic or difficult to follow. Planning is the key in my opinion.

If I could go back in time, I wouldn’t have done it any other way. It took a long time to love truly love myself from the inside and to figure things out. For anyone who is reading this and is dealing with body image issues or struggling to develop a healthier relationship with food, know that you are not alone.

I promise you that you can get to a better place and also remember that it is your journey.

While becoming the best and living your dream (whatever it may be) is sexy, the process to get there is certainly not. Nine times out of ten it’s not glamorous and it’s actually really difficult. It’s supposed to be. That’s why mindset and passion are so incredibly important. You must love the journey just as much as you love the thought of achieving your goals, because the journey to get there is, for most, ridiculously long. If you are obsessed with it you’ll make it. If you’re not, if you don’t want it quite that bad, you’re more likely to throw in the towel and never get there.

It’s decision time! What’s it going to be? Are you willing to create the lifestyle necessary to make your dream physique a reality?

There will be peaks, and valleys, and times of uncertainty. But if you stick with it, you can make lasting changes. I hope that by being transparent in my progression, that I may help others in theirs.

Thanks for Reading and stay strong.

Are your Bicep’s pumped for muscle growth ?

Thu, 02 Aug 2018 06:12:00 GMT

The pump is the short-term sensation you experience during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets.

You’ll hear some strength coaches and functional training experts knock pumping workouts because they claim pumping is cosmetic only and emphasizes “form over function.” That may be true, however, if you’re interested in bodybuilding or physique development, then maximum pump can be very beneficial.

Most bodybuilders and even most exercise physiologists would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size. This comes from sarcoplasmic and mitochondrial hypertrophy and increased capillarization. However, the pump has virtually nothing to do with increased myofibrillar hypertrophy – the actual fiber growth that’s responsible for 75-80% of the increase in muscle size. That type of fiber growth comes only from heavy training, which produces little, if any pump. Sarcoplasmic hypertrophy looks good and is beneficial to bodybuilders, but you do tend to lose it more quickly with de-training.

For me a “good pump” can be a good indicator of an effective workout from a bodybuilding standpoint.

As important the pump might be for bodybuilders, the criteria that’s MUCH, MUCH more important than pump is PROGRESSIVE OVERLOAD. Nothing is more important in bodybuilding or strength training than progressive overload. This means you must beat your previous workouts and increase the amount of weight you use in a slow, steady and systematic fashion.

I understand that a pump is great but progressive overload is just as important

Remember something, you can get a pump by dropping down on the floor and doing a few sets of push ups, but that doesn’t mean you are going to get permanent gains in muscle size.

watt bikes

Tue, 12 Jun 2018 00:02:00 GMT

Yes I believe wattbikes are one of the best pieces of equipment ever made in the fitness industry. Therefore we are lucky to have a Wattbike studio and Wattbike classes here at Realfit

These sessions don’t only improve your wellbeing but they will also:

help you with weight loss (these sessions will help to keep your body working out at certain levels, where your body is going to burn more body fat)
improve cardiovascular endurance
strengthen your body
increase hip stability and balance
improve your cycling technique.
Wattbike sessions are designed to work around you, your needs and abilities to ensure you can see continuous improvements.

Pump and Progressive overload for muscle growth

Sun, 10 Jun 2018 19:09:00 GMT

Most bodybuilders like myself Tom and even most exercise physiologists would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size . In his book, The Encyclopedia of Modern Bodybuilding, Arnold Schwarzenegger pointed out another benefit of the pump, the psychological effect. It feels good and is very satisfying to watch your muscles swell up and see the veins bulge right before your eyes in a matter of minutes.

Arnold wrote, “ When you are pumped up, you feel better and stronger, and it’s easier to motivate yourself to train hard and achieve a high level of intensity. Sometimes you will walk into the gym and feel tired and lazy but you will get a fantastic pump after a few minutes of work and suddenly feel strong and energetic.”

As important the pump might be for bodybuilders, the criteria that’s MUCH, MUCH more important than pump is PROGRESSIVE OVERLOAD . Nothing is more important in bodybuilding or strength training than progressive overload. This means you must beat your previous workouts and increase the amount of weight you use in a slow, steady and systematic fashion.

Remember something Tom, you can get a pump by dropping down on the floor and doing a few sets of push ups, but that doesn’t mean you are going to get permanent gains in muscle size.Some of the best gains I have ever achieved came from combining heavy strength workouts using a 8-6 rep max on basic exercises, with maximum pumping methods such as supersets, short rest intervals and medium-high reps.

I also believe that pump workouts combined with strength workouts give the muscles a more “polished” look than low rep strength workouts alone. High rep workouts alone do little more than flush blood into the area worked and contrary to popular belief, high reps do NOT get you “ripped.” The “ripped” look is mostly a matter of low body fat, but if body composition is equal, the trainee who has done both types of training will usually have a more “finished” look to his or her physique than the trainee who only does low reps with heavy weight. If you look at powerlifters and strongmen, you’ll notice that even the ones with low body fat lack the polished look that competitive bodybuilders possess.

So bottom line Tom don’t measure your workout effectiveness based on pump. Focus on heavy weight and progressive overload and you will be sure to get the results your after .

what does it take to be a amateur bodybuilder

Sun, 10 Jun 2018 11:30:00 GMT

A few swear words come to mind first well because it’s not easy and unless your gifted with genetics then you are in for a hard ride even so you still need to work that body and most importantly mind and soul,so let me make it easy for you as a season veteran Bodybuilder who decided to step up on stage at 50 it takes well yes balls and big ones or a better word called courage.

Here are 5 suggested tips you need to check off your list

1-Have a Goal in mind

To just say you want compete or just get abs it is not enough….. you need to be specific and have a desired outcome for me it was to Win obviously but it also was to stay within a sensible eating plan after the hard yards and be a role model for my clients and tick it off the bucket list at 50 years of age !

Fact that Bodybuilders like myself who compete make better progress then those who do not. One reason is that regular competition forces you to cycle your training. Thus the body is constantly receiving new training stimulus and responds with new muscle growth.

Another reason that competitive bodybuilders make better progress is because they tend to make a great effort to learn as much as possible about the sport. With more knowledge comes better progress. Knowledge is power!

And there is nothing like competition to bring out the best in someone

2 .- Get a PT/Coach who knows his/her stuff

I can’t emphasize this enough (do your homework find out what other clients they have trained for competition and ask for numbers so you can call them) and check out the federations and do your est to stick with one it will serve you well in the long term.

Let me make this crystal clear without the support of my awesome Trainer and former MR Australia Gary of PT revolution quite simply it wouldn’t happen without the support from Gary .

Gary was there every step of the way and getting an unbiased opinion as to what body part’s I needed to focus on and he continues to train me as it doesn’t stop after comp regardless of your goals.I also worked out on smaller muscle groups with my fellow co worker Holly just as a top up adding finishing touches.

A great PT will also guide you along the way with your posing and stage presence ,nutrition and mindset and be available to take call’s for you on those times you need to speak to him/her.

3-Have a supportive Partner

Make no doubt about it being transparent is key, if your going to compete be honest tell your partner your intentions and hopefully they will support you (if they get it-if not explain it to them or take them to a show and work at it )

You need to empower them with knowledge of what’s required from you as they are not mind readers and warn them of your grumpiness or lack of carbs sure they will get it…..

For me this was what was the big driver luckily my gorgeous wife Danni was always one step ahead of me -be it preparing my meals or taking time out to go for walks(which in itself was hard) Danni even tanned me up and pumped and primed me up for the show so the trophy was just as much hers as it was mine…

4 – Have Fun and enjoy the journey as much of the destination

So you may of cheated or missed a workout “big deal” its not the end of your world its getting to make you understand how you behave and your triggers (so you learn something new about yourself very quickly)and move on

5-Finally Your actions

Whether you think something like competing is possible or impossible for you it will depend on more of what you do about it than on any other factor.(Every Action has a reaction)
Certainly and make no mistake about it there are obstacles that will stand in your way (as getting on stage is challenge but extremely rewarding). And you can choose to use those obstacles as excuses for not taking action,Or, you can choose to get up, get motivated and get busy working your way toward the results you seek holding your head up high on stage knowing you did everything in your power to be your best.

Trust me when I say once you begin to take massive action, the obstacles lose their power to stop you and instead become steps along the pathway to achievement .

The actions necessary for success can often seem to be difficult, complicated, inconvenient, embarrassing, uncomfortable, tiresome or demeaning. Realize that those undesirable qualities are, for the most part, mere inventions of your mind, and your choice to take action will override them every time.

When you know what you must do, then go ahead and make it happen. Stop focusing on the excuses and start moving toward real, valuable achievement.

Your actions have the power to change your life and to change your world. Make full use of them, and fulfill your greatest

thanks and feel free to contact me for any fitness tips and advice click here

In health always

Life of A Bikini champion- my Interview with Melinda Wade

Sat, 09 Jun 2018 00:45:00 GMT

I recently caught up with Melinda INBA bikini open champion

Melinda Wade INBA Bikini champion Interview with Fred Liberatore emcee

Tell us a bit about yourself

I’ve been in the fitness industry for 4 years now but as my full time job for the past 2 years. The thing that made me get into the fitness industry was the passion I had for empowering woman! Growing up in challenging circumstances really ignited a fire in my heart for helping women in any way I could & having such a love for fitness & I coupled it both together, to help women from all walks of life not on be strong women but true women of strength

who inspires you

My biggest inspiration is Christine Caine, the founder of the A21 Campaign. Her strength,willpower & commitment to her cause is something I really admire & look up to. A typical day in my life I’d like to thank the two leading men in my life, God & my amazing husband for always being by my side. And holding me up.

How was the Dieting

The dieting was probably one of the hardest things I’ve done! Coming from a mixed cultural background, food is our life! So to diet for the comp was an absolute killer. I was actually going to throw in the towel 2 weeks out, But I refocused on the importance of my goal, set my mind & went for it! Training was easy as my husband & I own a training facility I was in the gym all day. And I always love smashing out a good training session.

What’s next

Next for me Fred will be to focus on expanding my company, Melinda Wade Boot Camps. And make even more of a positive impact in the lives of the women in my community & beyond.

Thanks for your time melinda for further information contact Melinda click here

Does a good pump equal muscle growth

Fri, 08 Jun 2018 23:30:00 GMT

For bodybuilding and physique athletes, the pump is of substantial importance and is something to be sought. For strength athletes, the pump is much less significant. If it’s experienced at all, it’s a by-product rather than something sought directly. Regardless of your reason for training, progressive overload, not pump, should be the primary factor used to judge the effectiveness of your workouts.

You’ll hear some personal trainers and so called experts knock pumping workouts because they claim pumping is cosmetic only and emphasizes “form over function.” That may be true, however, if you’re interested in bodybuilding or physique development, then maximum pump can be very beneficial.

Emmie Flexing his muscles after a good pump

Most bodybuilders like myself would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size. This comes from sarcoplasmic and mitochondrial hypertrophy and increased capillarization. However, the pump has virtually nothing to do with increased myofibrillar hypertrophy – the actual fiber growth that’s responsible for 75-80% of the increase in muscle size. That type of fiber growth comes only from heavy training, which produces little, if any pump. Sarcoplasmic hypertrophy looks good and is beneficial to bodybuilders, but you do tend to lose it more quickly with de-training.

Arnold Schwarzenegger pointed out another benefit of the pump, the psychological effect. It feels good and is very satisfying to watch your muscles swell up and see the veins bulge right before your eyes in a matter of minutes. Arnold wrote, “When you are pumped up, you feel better and stronger, and it’s easier to motivate yourself to train hard and achieve a high level of intensity. Sometimes you will walk into the gym and feel tired and lazy but you will get a fantastic pump after a few minutes of work and suddenly feel strong and energetic.”

As important the pump might be for bodybuilders, the criteria that’s MUCH, MUCH more important than pump is PROGRESSIVE OVERLOAD. Nothing is moreimportant in bodybuilding or strength training than progressive overload. This means you must beat your previous workouts and increase the amount of weight you use in a slow, steady and systematic fashion.

Remember something, you can get a pump by dropping down on the floor and doing a few sets of push ups, but that doesn’t mean you are going to get permanent gains in muscle size.

Some of the best gains I have ever achieved in the years I have been in bodybuilding came from combining heavy strength workouts using a 5-6 rep max on basic exercises, with maximum pumping methods such as supersets, short rest intervals and medium-high reps.

The “ripped” look is mostly a matter of low body fat, but if body composition is equal, the trainee who has done both types of training will usually have a more “finished” look to his or her physique than the trainee who only does low reps with heavy weight. If you look at powerlifters and strongmen, you’ll notice that even the ones with low body fat lack the polished look that competitive bodybuilders possess.

So if you’re a strength athlete, then don’t measure your workout effectiveness based on pump. Focus on heavy weight and progressive overload. If, on the other hand, your goal is bodybuilding or physique development, then strive for BOTH pump and progressive overload for best results, but realize that pump alone is never going to cut it.

If you liked what you read why not contact the team at Realfit

How Ionised Water is Superior to Sports Drinks

Thu, 07 Jun 2018 00:57:00 GMT

As an athlete I often get asked “what is the best source of hydration for playing sports and working out is” People seem to believe its leading sports drink. They are lead to believe that it’s filled with electrolytes which are lost through sweat, enhances performance and is more hydrating than water.

Yes granted, hydration is key to athletic performance and electrolytes are needed by the body. Electrolytes are ionic solutions that maintain fluid balance in people’s cells and are essential for muscle function, blood pressure regulation and other bodily processes. Electrolytes are lost through perspiration, and include the minerals potassium, magnesium, calcium, sodium, phosphorous and chloride.

Here are a few more reasons why Ionized water is superior to all sports drinks:

1. Did you know that Sports drinks are acidic and have a positive ORP, while ionized water is alkaline and negatively charged

The truth is, the leading sports drink has a pH level of only 2.95, making it MORE ACIDIC than Red Bull and Diet Coke! In fact, according to a study published by “Nutrition Research” in 2008, enamel and root surfaces of teeth were MOST DAMAGED by Gatorade as opposed to some energy drinks, Coca-Cola and apple juice. When you consume acidic foods and drinks, your body leeches alkaline minerals from the body to neutralize them; particularly calcium from bones and magnesium from muscles–two of the most easily and frequently injured areas of an athlete’s body! Thus, drinking sports drinks may actually weaken the body and make it more prone to injury!

In addition, the leading sports drink has a positive Oxygen Reduction Potential (ORP) of 318, which means it contains free radicals which actually DESTROY cells! On the contrary, Ionised Water can produce alkaline pH levels of anywhere from 8-12 (9.5 is optimal for drinking), with negative ORP levels between -150 and -1250 meaning it contains ANTI-oxidants which combat free radicals.

2. Did you know that Sports drinks contain calories and carbohydrates, artificial flavours, colours and sweeteners, ionized water is all natural

The ingredients of the leading sports drink include 94% filtered water, artificial flavours, colours and sweeteners, and not a drop of fruit juice. According to the Heart Association, women should not consume more than 24 g of sugar per day, and men are recommended not to exceed 36 g daily. However, a 16 oz. bottle of the leading sports drink contains a wopping28 g of sugar. Whereas water is a natural thirst quencher that is free of sugar and calories. But don’t reach for bottled water instead! Most bottled waters are almost as acidic, oxidizing, and many come in plastic-leeching bottles which can contaminate the water within with toxins. Ionised water filters out toxins while leaving all minerals in and is all-natural.

At Real Fit we recommend filling BPA Free Bottles with Ionized for hydrating at the gym, sporting events, and on-the-go.We only carry quality products because there are no substitutes when it comes to your health. Each of our water ionizers excel in performance and offer exceptional value in a quality product. For more information about the machines.

3. Sports drinks actually dehydrate, while ionized water is six times more hydrating than conventional water

According to the leading sports drink’s own web site it, “ stimulates thirst so athletes will ingest an adequate amount of fluid and electrolytes to stay better well-hydrated compared to when using beverages without electrolytes, particularly sodium.” It is a scientific fact that by the time you feel thirsty you are already dehydrated, and that acidic foods and drinks are dehydrating to the body. Therefore, what the makers of the leading sports drink do is actually dehydrate you so that you’ll drink more of their product! In contrast, Ionized water is micro clustered which makes it up to six times more hydrating than any other liquid including traditional water because it penetrates cells deeper to hydrate and flush out toxins.

In addition, a rag soaked in high alkaline Ionized water may be applied topically to sore muscles and joints to temporary alleviate pain and inflammation and help recover from workouts and injuries quicker, making it ideal for athletes. Can your sports drink do that?

Water ionizers have been used for decades in Japan, Korea and Russia but are still gaining popularity in Australia. Water ionizers are endorsed by professional athletes, scientists, Presenters and Fitness ambassador’s like me around the world.

So if your goal improvement is in health why not start with the things that make the biggest difference?

After all you are approx 70% water and every function in your body depends on it. So the type of water you drink is as important as the amount you drink when trying to achieve optimal health.

Put simply water is the second most important ingredient to your existence after breathing, yet very Few of understand how much what we drink effects our health.

Here at Real Fit we have selected and tested the best Ionized water in the World the Chanson We only carry quality products because there are no substitutes when it comes to your health. For more information please visit our website Realfit.com.au or call us here at the studio on 03 95215279.

Yours in Health & Happiness