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2FG

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23.01.2022 This Thursday via zoom I’m going to chat about the basics of macros and calories and talk about formulas and %, this stuff is basic for me, but it will give you so much knowledge about the 3 macros Protein, fats and carbs Understand how to dissect a back of a food labels and what to look out for.... If you’re keen to join in, DM me and we’ll organise the link for you. You can’t go anywhere Thursday. Time 7.30pm Thursday 30th

23.01.2022 Making the most of this beautiful weather. Study time

22.01.2022 One of my online clients transformation. A strong goal of her wedding and also fed up with Covid, losing her eat a bit. Sure a few can relate. This is 11.5kg down in 12 weeks... First step was to get Emily bumping her calories up to around maintenance which was just over 2,000. First eight days saw a 2.5kg drop. The goal was to get her gut system functioning better. She was prepared for change. All we did was tidy up her diet and cut the process right out for a period of a month. Once she understood the macro balance of foods, she knew how to exchange foods, eg sweet potato for bread. She now understands the maintenance and deficit cycles and when to add them in. Training was 4 structured weight session per week and walks with a class thrown in at her leisure. Buy into the program, be it in for the long game and results will come. This is just the start for Emily. Big year ahead and as a coach I’m super stoked and proud.

18.01.2022 This made my morning, long time friend sent it to me, growing up in the 80’s was the best, you’ll relate if you did https://youtu.be/Z0eflYLkI4A

18.01.2022 After a big day working, time for some me time and fine tune this game

18.01.2022 Havva Ahmet, Rhett Dutch McDonald geez I missed boxing with you Havva

17.01.2022 It’s back Starting Saturday November 28th, 7am for 60 minutes. 4 week block till Christmas **certain Covid conditions apply**... ONLY 8 spots available Who’s in See more

17.01.2022 Ricotta/spinach cannelloni Easy as to make and only 120g carbs for the whole tray which is 480 calories as mountain wraps were used.

16.01.2022 Keto What is it? How’s does it work? Firstly you’re cutting one macronutrient right back to the bare minimum or completely out of your nutrition which is carbohydrates ... The standard keto diet macro break up of your total daily calories is this 70-75% Fat 20-25% Protein 5-10% carbohydrates. Some maths for you. 1g fat = 9 calories and 1g carbohydrates = 4calories and protein 1g= 4 calories. Carbohydrates simply are a energy source to the body. Basically all energy not used will be converted to fat. So movement, ie training, being active is a must in your daily life. first. Keto diet is a great tool if you use it wisely. But most and I say most can’t do it correctly. In this day and age with our social world it’s too difficult to not eat any carbs. It’s takes a few weeks to truly be in ketosis and once that happens you reap the rewards of your hard work. When you eliminate carbs the body has to find another fuel source. The aim of Keto is to put , and keep, your body in a metabolic state called ketosis. Basically the body breaks down stored fat, creating molecules called ketones to use as fuel. If you decide to take on the keto way it has great benefits such as Aids in weight loss, it takes more work to turn fat into energy then it takes to turn carbs into energy. Aids in reducing acne. More energy Brain Clarity Better sleep Clearer skin Can improve health in women with PCOS. So if you decide to take on keto, see your doctor first. For healthy people who don’t have diabetes and aren’t pregnant, it’s a good tool to use. I use it strategically with my clients depending on their phase their in and past history. Everyone has an opinion on what work for them and that’s cool. For me I’m not a big fan of Keto, I love my carbs especially after my training sessions. Have you tried keto before?

16.01.2022 If you are looking for a alternative to a cracker or crisp, then these can be the replacement for them. Again clever marketing as you think they’re sweet potato but they’re not. For example if you wanted to exchange 6 savoy biscuits around 25g these chips you can have the serving of 33g to match it.... Lately I’ve been doing a lot of research on these crisps and crackers and they’re all roughly same per serve. So it all comes down to preference. I’m just giving you options. So many struggle with their habits they’ve ingrained and this is a way of having the serve not the packet and still enjoy a treat. So enjoy

15.01.2022 A relaxing afternoon with the family

15.01.2022 I get asked all the time Can I have bread instead of rice or can I have rice cakes? Can I have pasta instead of potato. The answer is absolutely.... Let’s look at the three carbs in the photo. 125g rice 2 slices of bread 4-5 rice cakes All have approx 30-35g carbs, Minimal protein and fat. Carbs are fast digesting and a great fuel source. Some carbs take longer to break down than others. For example white rice will break down quicker than sweet potato due to the make up of their structure. So if you want to swap carbs in your meals you can as the value of carbs are virtually the same. When it comes food and your diet, we have to find foods you like and foods your gut can handle to have the best outcome. But yes you can swap carbs.

15.01.2022 Front foot squat. If you want to improve your squats then this exercise should be part of your program. Squatting deep comes down to a lot of biomechanics of your body.... Having tight hip flexors is one of the reasons people can’t squat deep. If yuh want to improve your movement in your hips, I suggest adding the front foot squat it. Add 1 set of 10-12 after each exercise you do in your program. Key points Keep your back vertical Don’t make your stride short or to long, find yours by practising. Stay on your back toe, not flat foot. Track knee over toes Slightly open your foot to allow opening of hip flexor.

15.01.2022 Let’s get this session complete

15.01.2022 No one really gives a thought about you, if your lean or overweight. We’re all to busy worrying about our own lives which can be challenging at times. Stop worrying what others think about you, it’s not your concern. You are the only one who should be concerned about your health and how you feel and look.... A year from now you’ll be in the same position moaning about why nothing has changed. Why, because you’re the only one who can make this happen. You control your thoughts and actions. Look at it long term. Picture 1 year form now. If you lost 400g every week, that is 20kg, if it’s every two weeks, we’ll thats 10kg. So the ball is in your court, you have to start the game

15.01.2022 Anyone in the line of health medical field? Here is an opportunity for a job that’s going at the moment. Please share it. Friendly small medical administrative office seeking admin/account staff member to join - part time. Must have medical rooms or healthcare experience. ... Let me know and I’ll pass it on to the relevant person.

15.01.2022 All these things can happen to you. But it must start from you. These things are probably the hardest things to learn. Your results in anything in life come from these things. ... But it starts with you. See more

14.01.2022 Yep that’s right, you read it correctly. 3 months to get rid of a year that we’ll remember for ever. The year is still there to be taken and make your goals happen.... This next 3 months should be looked at how you’re going to set up a big 2021.

13.01.2022 The journey at the start is always super hard and challenging as you’re trying to change your habit pathways. Nothing is easy when you first start. You just need to take it one day at a time. By the end of 120 days, 4 months, if you have worked and chipped at it daily, it becomes manageable. ... New pathways are formed and you become a new person. It won’t be easy, but a saying I like to use Quitters never win, winners never quit

13.01.2022 RECIPE Low carb chocolate cake Here it is. It was Devine... INGREDIENTS ( Wet ) 3 full eggs 80g unsalted butter 210g Greek yogurt 1 teaspoon vanilla essences INGREDIENTS ( Dry ) 1&3/4 cup almond meal 2 teaspoons baking powder 1/2 cup stevia 1/4 teaspoon salt 1/3 cup cocoa or cacao powder INGREDIENTS ( Glaze mix ) 1/2 cup cocoa powder 1/4 cup of coconut oil 1/4 cup of honey Note: you might need more of coconut oil or honey depending on thickness of mixture. You don’t want it thick METHOD 1. Sift all dry ingredients together and set aside. 2. Add all wet ingredients together and whisk well. 3. Slowly add dry ingredients to wet ingredients and gently mix, you don’t want to over mix batter. 4. Prepare your slice tin and line with baking paper.. 5.. Bake for 45-50 minutes at 180 degrees. 6 Let then cool for 5 minutes, then place on a wire tray to cool completely 7 glaze cake completely and set in fridge. Enjoy a small piece with a coffee

13.01.2022 With only 26 days to go, our programs are filling up fast. Our program is all about weight training and all our programs are structured to work in blocks of 3 weeks, meaning programs change and we layer on making it a bit more challenging. Each client will get their own individual nutrition plan based on their weight and body fat and lifestyle. It’s 12 weeks in duration and this is a good stepping stone to start your year off on the right foot. Need more information ... Check out our website 2fg.com.au or DM me See more

13.01.2022 Everything in life is live, it’s not a play where you rehearse for it. Your success in any area of your life is dictated by your thoughts and actions. With fitness and health success or fact any area comes down to three vital keys... 1. Your Vision of your life.... setting up long term plans. 2. Goal setting..... short, medium and long through the year. 3. Commit to you. You’re the only one that can get it done. No one will train for you. It’s you. My last point is stay in your lane, focus on you, your direction and your goals, stop beating yourself up or comparing to others, they’re focusing on themselves. It’s true. We’re all busy with our own life’s to be worrying about other peoples goals. Yes you have a interest in others and care, BUT YOU ARE NUMBER 1. you are no good to others if you’re not right. So focus and believe in you

11.01.2022 I’m always up early, just a built in DNA of mine. It’s my quiet time to read, reflect, be grateful and of course having my pups chill with me. Happy weekend

11.01.2022 The buzz word is deficit. You’ve heard this word relating to weight loss. You must be in deficit to lose weight Absolutely you do, no getting away from it.... So you’re thinking to yourself saying I’m in deficit, I’m not eating a lot, I’m only having 2-3 meals a day. And you’re training like a machine. Nothing is shifting There are many reasons why your weight is not moving. 1. You’ve been in deficit for a long time. 2. You’ve been dieting for as long as you can remember 3. You don’t eat enough calories to sustain your basic metabolic rate which is BMR 4. You have deregulated your metabolism to a new set point, which is too low. 5. You chop and change diets 6. You don’t eat enough protein 7. You don’t have the right macro split. I could go on. Most times when I talk to someone about their diet and they want to lose weight the above points stick out like a sore thumb. A deficit will only work if you are prepared to go backwards to go forward, meaning getting your body back into a optimal position to lose weight. That means your gut system is functioning well and two reaching your optimal calories before we even think about a deficit. I’m having a online zoom chat tonight 7.30pm with my clients about this and more. If you want to join in, send me a DM

10.01.2022 The types of foods you eat have an enormous impact on many things that go on within your body, such as your total gut functioning from digesting, absorbing nutrients and how your bowels function, your mood levels, satiety, how you sleep and more. So here are 3 different types of chocolate bars. Kit Kat 234 calories 4 fingers Atkin low carb 186 calories 37g 1 bar... Raspberry intense 20g 114 calories, all under 250 calories. So my point. If you know you have 2,000 calories budget per day and let’s say that is deficit calories, having any of these three can fit in your day quite easy. You’ll still lose weight no problem. All are processed with the Kit Kat having a highest amount of carb/sugar levels compared to the other 2 which are low. So if you want a treat each day as a chocolate bar, then go for it. Your goals and how you want to feel will dictate what you want to do. No foods are off limits, it’s amount knowing how much to have, as they say everything in moderation

10.01.2022 Too cute this kid

09.01.2022 After today’s announcements, nothing changes for indoor PT or gyms. I press that green button and reset my plan for next month. My thoughts as soon as Dan mention October 19th, I switched my thinking to planning for the rest of the year, but more importantly for next year.... I can’t look back, just keep eyes on looking forward. So this gives me clarity for next month before we might be back. Years ago my thought process was so different to what it is today. Got to keep pushing on

09.01.2022 I love nutrition and I love educating people on the topic. Here we have a wrap and bread to choose from. 2 wraps = 27g carbs 2 slices = 24g carbs Both great in fibre, wrap is lower in fat, the bread has good sources of fats.... When it comes to picking one or the other, it comes down to your preference. If you know how the calories / macros/ your goals and how your gut handles them, then you have a choice. And that’s the beauty of life, you have choices

09.01.2022 Should you count calories? This is a hot topic and so many people have their opinions and that is perfectly ok. You can have an argument for both sides here, I’m going to give you some food for thought on why you should.... As a coach I see a lot of clients who come to us mainly to lose a few kilos. The general population have no idea about nutrition which incorporates so much, not just macros. Now even the best of the best count and track their calories/macros and if they’re on holidays or working trip they have a very good understanding of quality food is and a very good idea of how many calories is in food. Now let’s flip this and this is my point. As a beginner who has no idea what calories or macros are and you ask them to just eat clean and healthy and you’ll be fine is totally crazy. IF IT WAS AS EASY AS NOT COUNTING OR TRACKING, why do we have a obesity issue And then people wonder why weight loss is not happening, but they’re eating less and eating healthy. Yes there are people who don’t count and are able to control their weight. Again that’s fine. But so many of the gen pop are struggling big time to make changes or inroads to their food intake. For a beginner it’s so important they invest in learning just the basics of calories/macros.As time goes by with improved knowledge that’s when you might not count calories. I could go on. If you need guidance I’m alway available to help

08.01.2022 This is all good in theory. Points to consider first 1. If you have been dieting off and on for years.... 2. Your gut system and hormones are not in a good state. 3. You don’t sleep well 4. You don’t even know your base metabolic rate calories BMR 5. Do you know how to incorporate a balance of all three macronutrients It’s all good and well as a fitness professional to tell you that you need to be in one of the two quotes to achieve a result you’re after. But if struggle with any of the 5 points and you haven’t worked out your true starting point calories, then pull the reins in a bit, seek a professional who can explain it and work it out for you. You shouldn’t start a diet plan unless you know exactly the PLAN for you.

08.01.2022 Welcome to our 2FG studio

08.01.2022 Let me state from the top here Carbs are not fattening. You absolutely don’t have to avoid them or cut them out of your diet.... Depending on your own gut issues and how your health is might dictate if you limit or you can’t have certain carbs which have gluten and wheat which play havoc on the digestive system. If your internal health is good and you’re functioning ok, then carbs are your friend your diet. These 4 types, bread, pasta, rice and potato contain zero if any fat. They contain a lot of energy for you to function daily at a optimal level. Two of the 4 are processed carbs, I’m in favour of always 1 ingredient foods. But if you want bread or pasta instead of rice or potato, you just got to understand how much grams you need. For example 1 cup of pre cooked rice has 36g carbs whereas 2 slices of bread has 30-35g carbs depending on the size of the bread. I’m staggered that the average person who is relatively health would want to cut carbs out thinking it will help weight lost. If your calories are set right for a deficit and you regularly exercise, you can add carbs in your plan, we just need to work out your allowance of carbs. It’s a bug topic and something I’m covering tomorrow night October 1st at 7.30pm via zoom. If you’re keen to participate in our chat, DM me and I’ll send you the link.

07.01.2022 Age is no barrier for this lady. A client for 14 years. At 64 still consistently training

07.01.2022 If you want any type of success, it starts from being organised. You watch the busiest people and wonder how they get it done and you scratch your head. When you switch your thought patterns to be organised and allocate time to your day, it’s a total new ball game.... Planning your day is the key to you getting closer to your goals. Here’s a run down of my day yesterday 7am up, coffee and read 8.30am walk dogs 9.30am-12pm study time 12-12.45pm lunch and social media catch up 1pm-2pm emails and text to clients 2-2.30pm,coffee break time out 2.30-4pm study time 4pm training session 5pm-6pm prepare dinner 6-7pm news and current affairs 7-8.30 light reading and social media. 8.30pm wind down and ready for bed. If you allocate block times of the day, it makes such a difference and less stress. It took me a while, years to understand this concept. Try it for one day, you’ll will notice the difference to your day

07.01.2022 One of the biggest hurdles in life is self discipline. It’s something learnt over time. Over the years I’ve learnt to control my discipline in lots of areas of my life. Let me tell you it’s not easy.... Here are a few of my tips that might help you. 1. Believe in you. 2. Start with A, try not to do A,B,C and D all at once. 3. Surround yourself with people you believe and pick you up 4. Have great mentors to help you 5. Know your worth

07.01.2022 Let’s start this day off right

06.01.2022 In between my studying I whipped up the very low carb chocolate cake.look forward to tasting it. I’ll put up recipe shortly

06.01.2022 If you’re Italian, you’ll understand that we grew up with fennel. It’s my favourite salad by far

05.01.2022 Life will keep going on with or without you. So if you’re having a great day or a terrible day, life doesn’t give two hoots, it keeps going. So embrace every single moment. I speak to so many people about training and nutrition, you know what, we all know what we should be doing for our health and fitness, but it’s between the ears that lets us down and more importantly past failures and history. You can’t change yesterday or further back, it’s all in front of you. ... When you understand this, you can propel forward in leaps and bounds You are better than you think you are

05.01.2022 These 4 foods are carbohydrates Each have the same carbohydrate value around 25-35g. I dare say the coke is off the radar for most of us as we know it adds no value to your health. ... Looking at these foods 4-5 rice cakes is equivalent to one medium apple or 2 slices of any standard bread. The general population are so confused about carbs and rightly so. It’s not easy understanding the difference between them. One thing I educate my clients is carbs aren’t evil, fattening and they certainly can fit in your daily nutrition. If you have a medical or underlying issue with your health then that’s a different story, but for most the quicker you realise that carbs are not fattening or evil, you can eat them comfortably in your daily nutrition with no guilt. I’m always here to educate you, you just need to reach out

04.01.2022 I invest a lot back into learning so I can become a better coach. Two laptops going, big afternoon reading and studying

03.01.2022 Don’t let yourself slip or compare yourself to others. You can’t point the finger or blame anyone if things don’t fall your way. It’s always you that you need to compare with, that person in the mirror you look at every morning.... Set yourself Non Negotiable for yourself. I have a few and I don’t allow anything or anyone try and make me change my standards. Don’t let the standards you set for yourself slip or let anyone influence your choices. It’s your life and it’s your standards that will set the tone for you. It is YOU V YOU....no one else

02.01.2022 My favourite class to teach lots of combos heaps of cardio conditioning packed full of fun ... Starts next Saturday 28th November 7am Let me know if you’re keen 4 sessions, every Saturday, 7am, cost $80 per person.

02.01.2022 This is my motto for as long as I can remember. Yes there are days that are tough and I want to throw in the towel and give up. But I take time out gather my thoughts, analyse the situation and do what I can do to better myself. That’s what each day does. It gives you that opportunity to better yourself.

02.01.2022 The truth is a diet will work only if you can stick to it long term. This baffles me so many times when I talk to a client. Now not for a minute here is the client stupid, far from it. It’s just the client isn’t educated enough.... When you want to achieve anything great with amazing results, you need to find someone who is experienced in that field and help you see the trees amongst the forest and clear up the bullshit. Google, YouTube and our friends are supposedly experts and we all search and try these workouts, diets on our own and for some have great success while others keep spinning wheels going no where. I’ve fallen for this trap and learnt the hard way by making many mistake and the biggie wasting valuable time. So bottom line is invest in a coach who knows their field who can help you achieve your results sooner and along the way educates you. That’s the key.

01.01.2022 As a coach one of my biggest Challenges I face on a daily basis is asking clients to be patient in their quest for results. Training clients is the easy part. Your health and fitness journey is ... LIFE LONG........not a 6-8-12 week challenge. Everyone starts at the bottom, do you think that the best of the best you see on Instagram just walk in the gym and started lifting 100kg deadlifts or squats?? They were a dork just like you and me. But bottom line is they have patience and follow their goals and dreams. Do you want 15kg off this year? Well that’s 300g a week for 52 weeks......long game= patience’s