Blog

Spring has definitely started, daylight savings is about to start and after having the winter blues, many people want to get motivated, fit and healthy for summer. Getting out of your winter blues and back into a training routine is often easier said than done. Here a few things you can do to get motivated and increase your success rate of getting and staying in a healthy routine. Have a plan Make an exercise plan make the necessary bookings or arrangements because this will help you to stick to your plan. Booking in for a session means that you’ve made a commitment ahead of the session and you’ll be less likely to change your plan or come up with excuses not to go. Try group training Group training with like-minded people with the same or similar training goals... Read More

Want to work the legs in your own time but don’t have a lot of time on your hands? Give this home leg workout a go! This workout is short, sharp and will only take about 10 to 15 minutes from your time. Perform the following exercises with good form. bodyweight squats : 24 reps reverse step lunges (12 r/l) : 24 reps jumping lunges (12 r/l) : 24 reps squat jumps : 24 reps bodyweight squats : 24 reps Rest and stretch the legs for one to two minutes and if your fitness level allows you, repeat again. Too hard? Change the reps to 18 or 12 reps per exercise. For other workout to do in your own time, check out the following link. Read More

Do you want to be more productive at work? Would you like to have more quality time with your family or do you want to feel more energised? If the answer is YES and I think we all wouldn’t mind to have a bit or all of the above, then exercising is the answer. Being physically and healthy offers us a lot more benefits then most people think. Here are 9 facts why to get out of bed at 5.30am and break into a sweat. Increasing energy levels You will be surprised how kicking off the day with a workout will change your whole day to come. Exercising releases endorphins and ones they are released in the bloodstream, you will enjoy the benefits throughout the rest of the day. Some people say “I’m too tired to exercise”. Well, when starting a fitness... Read More

Protein is crucial if you are trying to build or maintain a fitter, leaner and stronger body, but it is important to know what types of food provide the best sources of proteins and how and when they should be consumed. Check out the power of protein and some tips to help you maximise your results: Get to know your proteins Most animal foods, such as meat, poultry, fish, cheese and milk are ‘complete’ proteins. Some plant proteins, eggs, soybean products such as tofu are also complete proteins. Complete proteins hold all the necessary amino acids. ‘Incomplete’ proteins are foods containing low protein or only some of the nine amino acids that you need in your diet (eg. grains, legumes, nuts, seeds, vegetables, beans, lentils). Vegetable protein (plant-based proteins) is... Read More

‘Seven’ is a great bodyweight workout to do in your own time and all you need is a little bit of space on a beach or in the park. The good thing is that no equipment is needed. How does the ‘Seven’ workout works? If completed on soft sand, perform 7 rounds of 4 minutes and within those 4 minutes perform: 70 star jumps 7 chest-to-floor burpees 7 runs (25 to 30m) Want to take it to the next level, then you can could add the following exercises: 7 push ups 20m tiger walk back to the starting point. If you decide to do the ‘Seven’ workout on hard surface, you might want to add some exercises and make it a bit harder to keep the recovery time down. Here are a few examples of exercises you could add: 7 V-ups 7 squat jumps You can make this... Read More

When it is time to shed some weight, the treadmills ‘fat burning’ mode might be the way to go.  But does a slow and steady power walk really gets the job done? Loosing weight might be a little trickier than that! There has been a lot of debate around the benefits of lower and higher intensity training. The question is “what will make you burn more calories?”. Low vs high intensity The standard rule is that during lower intensity activity, the body burns a greater amount of stored fat for fuel and so would be ideal for weight loss. Higher intensity training is believed to burn more carbohydrates and a better choice for building cardiovascular endurance. An important fact to know is that the two zones aren’t all that distinct. Fat burning can... Read More

Everyone who exercises and somehow tries to push themselves while training, will experience moments where they feel like quitting or making a few sneaky shortcuts to make the workout shorter. I’m sure everyone goes through times thinking about lowering the resistance or taking a longer rest then planned. Normally you’ll see that once you push yourself through those tough moments, you’ll actually realize that you were capable of doing it without changing anything. An important thing to know is that most results are achieved in those moments where you feel like taking it a notch easier, or even quitting but you don’t. In other words it can be very beneficial to teach yourself how to push through a tough workout. Here a few mental strategies. Use a mantra Mantras are words... Read More

Last week I wrote an article for Australian magazine ‘New Weekly’. The article was about Kourtney’s amazing six-pack, and in particular her outstanding oblique muscles. They asked me for some information about what she would have been doing to get that figure and mainly those obliques. Here is my intake… The fact is that a lot of people neglect their oblique muscles whilst training their abs, and Kourtney clearly didn’t. The oblique muscles are the long muscles that run up and down our sides. When they’re well trained, and when the body fat percentage is low enough they will fully frame the six-pack. In other words they will give them a great finish. To make your abs visible to the world, you need to lean down and have a sub 10% body fat... Read More

How dedicated are you to leading an active lifestyle? So dedicated that nothing will stop you from achieving it? If you enjoy going to the gym, then this is always an option but if your passion is outdoor training, no matter if it is swimming, cycling, bootcamp or walking, you want to make sure that you train in the right gear. As long as you prepare yourself and dress for the conditions, your body can produce the right amount of heat to warm up your body and handle the cold. Also remember… this is Sydney and not Northern Europe or Russia. We are a bit spoilt and should be grateful with the climate we’re living in. Here are a few tips to prepare yourself for the months ahead: Training in cold dry weather conditions In these conditions it’s just a case... Read More