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HOW TO SET ACHIEVEABLE GOALS

Did you know that low physical fitness is a higher risk factor than smoking, diabetes and obesity – combined? The stats alone should be enough to keep us motivated, but they’re not.

Many dabble in healthy activity, never persisting long enough to acquire a healthy ha...

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Not everything that is contagious is bad for us, take enthusiasm for example. Being around people who have higher energy levels or a positive outlook helps us step outside of our own perceived limitations. This is why a good Coach (or a DJ for that matter) knows how to modulate their voice, energy l...

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Life is not a montage, and yet sometimes we expect it to be. Wouldn’t it be great if we could achieve peak fitness in the time it takes to watch Rocky box and skip his way to greatness? The truth is, sometimes healthy habits can be a bit of a grind. Also true is that fact that without the right go...

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I believe you need 3 key elements to stay healthy, feel good and not worry about your weight. It’s been working for me for over 10 years so I stand by it.

In order of importance.

1) Eat fresh wholefoods and limit sugar (especially if you’re enjoying more booze than usual)

If the majority of y...

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Caz is a goal setting champion, but it wasn’t always this way.

She is like anyone else, she’s had her highs and her lows.

So we thought we’d ask her how she made her breakthrough that transitioned her from 20kgs overweight and stressed out to a lifestyle of regular exercise and a sustainable h...

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Several years ago, I decided ‘I’m going to start running to lose weight’.

Most evenings I’d part run/part walk the 6km path around the river, I couldn’t yet run the entire 6kms. I continued this habit for several months, eagerly anticipating transformation.

Did I lose weight? No. I was fitter a...

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When stressed our natural instinct is to overthink strategy and make solutions to our problems more complicated than necessary.

When clients aren’t getting the results they want they tend to leap to the ‘do more workouts’ conclusion. In my experience as a Coach, I often find the solution is...

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Have you been seduced by Abdominal Workouts that promise visible rock-hard ab’s? Ironically they are the most inefficient way to achieve that goal.

One of the first things you learn when becoming a coach is that you can’t spot reduce. No amount of sit ups will get rid of unwanted belly fat. Sure...

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Aside from the physical benefits of exercise, which are reason enough to do it, the mental health benefits are priceless. Sigmund Freud said ‘depression is anger turned inwards’. People who suffer from depression often have intense “critical inner voices” that perpetuate feelings of unworthi...

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Many people, myself included, have been caught up in a calorie counting fad in hope of achieving weight loss. In my early 20s I kept a detailed daily record of my calories in/out. It wasn’t long before my obsession became a problem. I’d heard 1,200 calorie diets were good but at 176cm tall (abov...

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Does just getting to the gym feel like an epic challenge, the mental equivalent of exiting a hoarders house – packed to the roof with resistance and obstacles?

Time and time again we meet people who say ‘this time’ and sign up for yet another membership, expecting it to be different.

Until you€..

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Do you know what you ‘should’ do but you have a hard time staying consistent?

The key questions are, when you catch yourself overeating or indulging or buying that thing you know you’ll regret do you;

1) Say to yourself ‘screw it, I’ll start tomorrow’? Or do you;

2) Notice what you’re doing,...

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While off the shelf food can be convenient, there is a growing awareness that a lack of nutrient filled fresh wholefoods coupled with mass consumption of refined sugars can have a major effect on our physical, mental and emotional health.

Fast food chains now appear in almost every suburb, invitin...

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Health benefits of water

Water is crucial to your health. Every system in your body depends on water.

Your lungs expel between two and four cups of water each day through normal breathing – even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen t...

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“I should change, but I’ve tried and failed.” Does this sound familiar? Often, changing habits does seem insurmountable. Many of us simply don’t have enough motivation to change our habits – all of our bad habits – in a way that would truly affect our health. We cling to them because we...

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We all know someone who has bought a fitness program or pack, perhaps from an infomercial promising a six pack within weeks, a range of expensive meal replacement shakes or gym membership, only to have given up on the program or put the weight back on at a later date.

In some cases this is simply...

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The truth is that fat loss comes from a whole body workout and a healthy diet, and sit ups are one of the least effective core exercises to choose from.

Sit-ups target only a few muscles at once, imagine how long and inefficient a workout would be if you worked every muscle individually.

This is...

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In my view, this was another stupid diet which I did when I didn’t know any better and wanted a quick fix.

I’m not talking protein shakes for weight training; I’m talking about meal replacement shakes.

Firstly, I’m not discrediting meal replacement shakes altogether, as I’ve seen them work f...

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For me it was a great way to clear my mind after sitting all day at a desk. It helped me to de-stress and improve my health. At the time I had a desk job but developed a passion for exercise.

One day I went out running and felt a pain in my knee. I’d previously had a knee reconstruction after a...

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Have you ever entered a gym to see all the cardio equipment (treadmills/bikes/elliptical) completely chockers with people cruising for long periods of time and maybe even reading a magazine? Few people know that short periods of high intensity training (HIT) will burn significantly more fat and impr...

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On Saturday, when instructing the Belmont HBF advanced group I watched the amazing participants, many of them regular clients; push themselves hard throughout the whole session without complaint.

I left that session to coach a Personal Training client who had only just started her fitness journey....

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I’ve written a few articles about stupid diets I’ve done, but how about an exercise gimmick I’ve fallen for.

Back in the mid 1990’s the latest fat busting gizmo all over the infomercials was a revolutionary new device that was going to give me flat sexy abs in just 3 minutes a day. I did a doub...

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Knee injuries are very common and are often worsened by or even a result of bad exercise technique. Having experienced years of knee rehabilitation, I’m very conscious of perfect technique when training my clients and want to share some of these cues with you so you can keep your knees in tip top...

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Do You Have Tense Shoulders, Neck Or Back Pain? Act Now To Stand Tall And Prevent Severe Postural Problems Developing As You Age. Read These Simple Steps.

  1. Achieving a Neutral Spine

The following 3 steps can be undertaken to achieve neutral spine. Before you commence these steps, begin by lying...

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Have you ever felt like a lead weight stuck to the couch, trying to ignore your guilty conscience and not think about that thing you feel you ‘should’ do? If not, you are an exception to the rule.

Most people at some time or another have experienced this internal struggle. For some of us it is fl...

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What does it take for you to feel like a winner? Do you feel worthy of a sense of accomplishment, pride and contentment? If not, why not?

Do you have a list of essential ingredients or ‘to do’s’ that you must tick off in order to feel worthy of the title? Imagine if you could feel like a win...

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In the early stages of a new exercise regime almost everyone will experience DOMS or Delayed Onset Muscle Soreness, and everyone around them will hear about it until it subsides.

We often talk about DOMS so you know what to expect and don’t convince yourself that all Personal Trainers are sadist...

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f you want to maintain a healthy weight it’s important to remember that even if you make healthy food choices, you can have too much of a good thing.

But how much is too much?

Many of our clients initially lose a few extra kilos by changing the types of food choices they make. For example, they...

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Some protein shakes and powders are seductive; they sport pictures of bulging muscles and indecipherable scientific formulas, they seem to suggest that merely drinking them will have us busting our shirt buttons. And yet, one of the biggest myths is that eating large amounts of protein equates to b...

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What is stress? It’s fear of the future or unease and anxiety about the past.

Perhaps you fear the possibility you will fail – fail to meet a deadline or live up to what you perceive people expect from you.

Perhaps you fear that you have already failed and you spend a lot of time analysing past...

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We love a social drink now and then but we also understand that excess booze has a significant impact on our waistline and mental health. With the silly season on the horizon it is a good time to talk about strategies to reduce consumption.

So here are a few tips and pointers to help you make deci...

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Did you know that nutrition can play a key role in the onset as well as severity and duration of depression or anxiety?

“Dietary changes can bring about changes in our brain structure (chemically and physiologically), which can lead to altered behaviour.” (1)

Deficiencies in a number of vitamins...

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I used to be a calorie counter but I gave that up long ago. Like many people, I thought that was the best way to lose weight but now I know just how wrong I was.

The truth is, I did lose weight but I also put it back on, and some. THE HORROR after all that deprivation, it’s enough to make you g...

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Did you know that our metabolic rate (body’s energy expenditure) starts to decline after the age of 25? How many times have you heard ‘I used to be able to get away with this or that’? Now you know why. But don’t despair, you can prevent the dreaded ‘middle age spread’ and stay young on...

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Are you forever setting health and well-being goals and not achieving them? If so, you are one of the many people we see each day who are trapped in a cycle and often express feelings of despair, dis-empowerment and desperation.

Its usually at that point that we can be vulnerable to impulse buying...

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Recently WA man Matthew Whitby used two of what he thought were safe and regulated weight loss supplements but ended up with liver failure and an emergency transplant. We have many consumer protection laws and agencies in Australia so on face value it seems reasonable to expect that if a product is...

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If you’re looking at changing up your Back Squat routine then try adding in some Box Squats. These can be done with a Barbell on your shoulders or if you find that’s too much or your shoulders and upper back are tight and you can’t grab the barbell, then go for a kettlebell or dumbbell.

Advantages...

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A unilateral exercise is where you would use one side or one limb like a ‘step up’ and a bilateral exercise would be a ‘squat’ where both feet work together.

Balance Doing a single leg or arm exercise requires much more balance as it has a smaller base of support. This means that more stabilising...

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Stress – Why It Inhibits Weight Loss

Did you know that if your stress levels are frequently high your body gets the message that due to your high stress environment you need to preserve energy for emergencies, creating an obstacle to weight loss? To lose unwanted weight and keep it off, we need to...

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What is Plyometrics?

Plyometric exercises are dynamic or explosive in nature and take advantage of the stretch shortening cycle (SSC) which is the storage of elastic energy and challenges your fast twitch fibres. Basically it’s any type of explosive movement which usually propels you off the flo...

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Have you seen loads of articles that claim to know one particular ‘magic’ exercise that will help you lose weight like no other? Truth bomb – it’s a gimmick. The only exercise that will help you lose weight is the one that you do consistently, as a lifestyle.

That’s why a great fitness routine i...

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Here is my before and after photo. The ‘before’ photo was taken when I was 28 (I think more people may be shocked I once had long brown hair). The 'after' was on my 40th birthday. I’ve spent the best part of those 12 years researching healthy living.

I had finally arrived at a healthy weight throu...

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Before becoming a Coach I tried quite a few diets and crazy exercise regimes; I’ve decided to share these experiences with you…

The Soup Diet

My brother told me he had found an amazing new diet that was going to change his life and help him lose a heap of weight. At this stage I had never diete...

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Stay Hydrated

Even mild dehydration can affect mental focus so don’t add that on top of sleep deprivation. Keep water handy and aim to finish a bottle or two.

Caffeine

Coffee is fine but try not to overuse it, you’ll be wired and snappy and it’ll affect your blood pressure, attention span...

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Not long ago I was in a world of pain – it wasn’t physical or visible, nobody can really see anxiety. I even questioned whether I wanted to live anymore. That scared me the most, I didn’t want to end my life but I desperately wanted the pain to stop.

Let me give you a run down on what a day in m...

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