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25.01.2022 Firstly a massive well done to Jessy who hit a PB weight of 80kg x 4 reps and this was after a ton of leg work first, awesome effort Jess Secondly as a trainer/coach my job is to make sure that you are the strongest possible version of yourself while minimizing the risk of injury, my job is to cue, instruct, encourage and guide you, my job is also to recognize when you are done and this in itself will prevent injury, Jess could of and would of got the 5th rep had I pushed her too, but she was done, her bracing was lose and I have no doubt had I pushed her to do that last rep she would of injured herself, always make sure your trainer/coach can not only push you to your limits but is also able to recognize when it's time to stop! Again awesome effort Jessy, oh by the way no belt no straps! Little Miss Awesomeness

25.01.2022 Merry Christmas everyone, I hope you all have an awesome Christmas and I will see you all in the New Year.

25.01.2022 Meal Prep day, a regular occurrence here, 5 days worth of meals ready to go, a combination of rice, veggies, steak and chicken, all weighed, measured, tracked and recorded and once done very simple, go to the fridge heat up and eat. The only way you can actually lose weight is to be in a calorie deficit and the only way you can actually know if you are in a calorie deficit is to track and record all your food, without it, it's simply guessing. If your not losing weight your n...ot in a calorie deficit, if you think your only eating 1200 calories per day and your not losing weight, your not recording properly and you can bet your bottom dollar your eating a lot more than 1200 calories. If you think a calorie deficit doesn't work for you and you can't lose weight on it, think about it logically if you eat less calories than you burn, how can you not lose weight? If it isn't working it's simply cause your not in a calorie deficit. For too long the fitness and health industry has been saturated with promised quick fixes, which are just a way to get your money and them knowing full well it want work and you will never stick at it. If you really want to lose weight, work out your maintenance calories, drop them down about 200-500 calories, track and record all your food accurately and honestly and you will lose weight, no magical pills, no sacrificing carbs, or cutting out foods, you can even give yourself a treat here and there, just make sure you record it, weight loss is not as hard as you make it for yourself, be smart not gullible. See more

25.01.2022 No PB on the Deadlifts today, so here’s a set of Good Mornings 275kg x 15 reps, these are absolutely awesome for hitting the glutes and hamstrings

24.01.2022 Leg Day! Really didn’t feel like doing Deadlifts, but I am glad I did every set up a rep from last time video 3rd set 170kg x 6 reps, 1st set 160kg x 13 reps New 1RM 226kg 2nd set 165kg x 10reps , getting stronger and stronger on these and loving the challenge, can see some improvements to be made which should help me lift bigger, we all have days when we just don’t want to do something, because we know it will be hard, but there is more to be gained mentally by pushing through those days than deciding to skip them. The satisfaction of completing what you knew would be hard will forever make you feel better than the disappointment and regret of not trying.

23.01.2022 You can’t just keep cutting calories I know what you might be thinking then. I want results fast, so I’ll just cut calories drastically and get there quicker. After all, the math basically adds up. Right? Right?.... Wrong. Starving yourself with too few calories is a no-no, so don’t even think of trying to fast-track your diet by eating air. Unfortunately, it just doesn’t work that way. By starving yourself, you can cause your body to turn catabolic, a state where your body essentially starts eating muscle instead of fat to maintain itself. That can then have all kinds of bad side effects on your body. So, yeah, no starving.

22.01.2022 On the 3rd of this month Aaron reached his 1 year Anniversary with Break Free Fitness. Aaron has made exercise a part of his regular routine and due to this has become, healthier, fitter, stronger, slimer & happier. Well done Aaron on your commitment to your health and WELL-BEING, it is a pleasure to have you as part of the Break Free Fitness Family.

22.01.2022 After her Leg session, it's fair to say Marina was stuffed.

22.01.2022 https://www.cnbc.com//intermittent-fasting-doesnt-help-wei Interesting Study, although nothing really substantial and the study doesn't disclose how many calories everyone was on and how much each individual weighed and how all of this was worked out, so you could take the findings with a grain of salt. As you all know I will preach till the cows come home all diets lead back to a calorie deficit without this none of them will work and they are simple a means to a method. I...nteresting though is the findings that those on intermittent fasting loss more muscle mass, this to me is not surprising and deftinetly not ideal, although on a calorie deficit it would be expected to lose some muscle. Other studies done have found that the human body can only utilize 1.4 - 1.8 grams of protein per kg of lean mass per day and with this the human body can also only absorb between 30-50 grams of protein every 3 hours. So if one individual not restricting their food for 16 hours can spread their protein out over a longer time frame every 3 hours than someone who is intermittent fasting and consuming all their protein in 8 hours and getting none for 16 hours would logically to me make sense that they would lose more muscle mass. Makes you wonder why you would want to starve yourself for 16 hours to lose more muscle than if you just ate on a calorie deficit throughout the whole day See more

22.01.2022 Shoulder Day and of course you start off with deadlifts went for weight and strength today rather than volume and did hit 2 PB'S started with 160kg x 3 reps, 170kg x 2 reps, singles for 180kg,185kg,190kg and 195kg video is 195kg, I did go for 200kg so desperately wanted it tried 3 times just couldn't get it off the ground, seemed so much heavier, then I realized afterwards I had mis calculated the weight and was actually trying to lift 220kg no wonder it was so heavy, I believe I would of got the 200kg today, oh well goal for next time

21.01.2022 Weight loss pills are a bad, bad idea I know, the idea of a magical weight loss pill making your fat dissolve away like a dream is enticing. But, alas, it’s too good to be true (if that wasn’t obvious already). Here’s an idea of some of the side effects of weight loss pills:... Pulmonary hypertension (potentially fatal) Heart disease Increase blood pressure Increased heart rate Insomnia Dizziness Restlessness Weight loss pills often promise immediate results. However, they do nothing to change your diet or physical exercise habits, ability to resist temptation, and all the other habits that made your body the weight it is now. So, even if do manage to get past the nasty side effects and get results, you’ll eventually end up back where you started.

21.01.2022 Happy Birthday Joe, hope you had an awesome day

21.01.2022 Egg White and Avocado Salad Serves: 4 INGREDIENTS... 10 hard boiled egg whites, diced 1 avocado, mashed 1 Tbsp Dijon mustard 1 Tbsp plain Greek yogurt 2 tsp. fresh lemon juice cup green onions, chopped cup celery, diced tsp. paprika tsp. pepper Pinch of sea salt 2 slices uncured turkey bacon, chopped INSTRUCTIONS In a large bowl, mash avocado and add in mustard, Greek yogurt and lemon juice, mixing until smooth. Stir in green onions, celery, paprika, salt and pepper and set aside. Begin chopping the egg whites, discarding the yolks, and fold into the avocado mixture until completely combined. Add in the turkey bacon and serve on whole wheat bread with fresh arugula, enjoy! NUTRITIONAL INFORMATION Serving Size: cup Calories: 154 Fat: 8.9 g Saturated Fat: 1.5 g Carbs: 6.9 g Fiber: 4 g Protein: 12.1 g Sugar: 1.6 g

21.01.2022 Actions speak louder than words.

20.01.2022 Jessy learning the Deadlifts today, in my opinion when executed correctly the Deadlift is the biggest strength builder in the gym, when executed incorrectly it can be fatal, set up and bracing is key, learn and master this first and you will dominate the lift, when you train with me technique is the no. 1 priority, this ensures you will be the strongest possible version of yourself while minimizing the risk of injury, well done Jessy

20.01.2022 Benefits of weights It boosts metabolism and fat loss You can change your metabolism because you’re burning more calories if you have more muscle. It’s an active tissue, it burns more energy at rest compared to fat.... Imagine your body is a house and aerobic exercise cranks the heat for about 30 to 40 minutes while you work out. Resistance training, on the other hand, not only cranks up the heat the burn lingers for a longer time.

20.01.2022 "Tone & Burn" Boxing Boot Camp This awesome workout tones muscles, burns kilos and increases fitness. Filling up fast, so call Paul now on 0425 568 830.... Click on the link below for more information: http://bit.ly/2gKhHU8 limited Spots available and our Boot Camps are booking out each month, so to avoid disappointment and get in on this awesome workout, call Paul on 0425 568 830 now!! Receive: Action packed fun sessions Weekly Weigh ins 4 week Meal Plan Ongoing Support and Guidance Achieve: Weight Loss Muscle Tone Increased Fitness Stress Relief These sessions will leave you sweating, smiling and eager to come back for the next session. Click on the link below for more information: http://bit.ly/2gKhHU8 Call Paul now on 0425 568 830. I guarantee you will love these awesome sessions.

20.01.2022 It's so great to be finally back to face to face PT sessions, I have gone from 8 months of lockdown to full steam ahead since re-opening the doors, back to back sessions non-stop and loving it, great to see all my regulars back and quite a few new faces also, all ready to smash their goals out of the park, there is always a silver lining, stay positive, stay strong and you shall succeed.

19.01.2022 The equipment is always available for you here

19.01.2022 Weight is more than fat (focus onbody fat) First and most importantly, getting that body you want is about more than just weight loss. In fact, weight is too general of a thing to focus on only if you’re really serious about getting fitter because it involves several factors including the amount of muscle in your body and water weight.... Assuming you’re doing some sort ofstrength training,muscle is crucial. That’s because the same weight in muscle as fat will weigh the same but take up less density in the body, ie you could weigh 60kg with a lot of fat and less muscle and look big, yet you could weigh 60kg have a lot of muscle and less fat and you would look slimmer and more defined. So by losing fat and gaining an equivalent amount of muscle you’d actually be gaining weight. However, your body would look slimmer and leaner than ever. Focus on body fat percentage (25-28% for women and 12-15% for men is the general recommendation, but check with your doctor) for a more accurate reading of whether your diet and exercise efforts are working. But also remember if your not losing weight, then presuming or believing someone that tells you it's cause your putting on muscle without actual data is going to lead you up the wrong path, if your in a calorie deficit it is very hard to build muscle, especially adequate enough muscle to counter the amount of weight loss. Data is key.

19.01.2022 Benefits of weights: It improves posture, sleep, mood and energy levels Besides the aesthetic, physiological and strength benefits, it affects just how we feel and how clearly we think. Weight training [has] proven to improve the quality of a person’s sleep.

19.01.2022 On the 4th of this month Belinda reached her 3 year Anniversary with Break Free Fitness. Belinda has lost over 25kg and most importantly kept it off, Belinda has completely changed her lifestyle and made exercise a part of her regular routine and due to this has become, healthier, fitter, stronger, slimer, toned & happier. Well done Belinda on your commitment to your health and WELL-BEING, personally I couldn't be anymore prouder of what you have achieved, it is a pleasure to have you as part of the Break Free Fitness Family.

18.01.2022 Up your fiber intake Along with protein and good-for-you fat, fiber is one of those nutrition elements that keeps you full and fueled all day long. And if you’re trying to get fit and shed pounds, fiber is your best friend. In fact, in one an American Heart Association study, participants who consuming 30 grams of fiber a day ended up losing weight and improving their heart health. So when it comes to staying healthy and slim, aim for that 30 gram fiber goal!

18.01.2022 Happy Flex Day, somethings brewing

18.01.2022 Happy Birthday Deanne Hope you have an awesome day

17.01.2022 Killed the weights yesterday, now it looks like a murder scene

17.01.2022 Happy Belated birthday to Amanda, hope you had an awesome day

17.01.2022 https://youtu.be/BBhylHLp6cc Probably my favorite speech of all time. 80% of us blame others for where we are at in life and why we are not happy.... STOP blaming others for where you are at, STOP looking for excuses as to why you are where you are. STOP listening to the Nay Sayers. STOP thinking you are victim. STOP feeling sorry for yourself. STOP making excuses as to why you CAN'T. You are where you are because of YOU. Until you start believing in yourself you won't have a life! YOUR BETTER THAN THAT IF YOU KNOW WHAT YOU ARE WORTH THEN GO OUT AND GET IT!

16.01.2022 Be a mighty maintainer The end is here! Three cheers for all your hard work. But that doesn't mean it's time to put on the brakes. To maintain your weight, you still have to make those smart choices at restaurants, work, and home. Look into getting a diet confidante, who you can chat with once a week about your eating highs and oh-no's. And stick to using that scale so you can be proactive if a few extra pounds’ creep back on. Don't let your exercise routine change, either, because even if you don't have any more pounds to lose, you'll still be working out your ticker, building muscle, strength and shaping your body.

16.01.2022 @belinda.palladino Smashing out some Good Mornings on the super squat machine, this is the last reps of her set, when done properly this is another awesome exercise for developing your glutes and hammys

16.01.2022 Carrot Cake Breakfast Bars Serves: 16 Servings INGREDIENTS... 2 cups rolled oats 1 tsp. baking powder 2 tsp. cinnamon tsp. nutmeg tsp. sea salt 1 egg 1 cup Silk Protein Nutmilk (or milk of choice) cup coconut oil, melted and cooled slightly cup maple syrup 1 tsp. vanilla cup grated carrots For the Frosting: cup (4 oz) less-fat cream cheese, softened (use vegan cream cheese if dairy-free!) 1 Tbsp maple syrup tsp. vanilla INSTRUCTIONS Preheat oven to 350 degrees F. In a large bowl, whisk together oats, baking powder, cinnamon, nutmeg and sea salt. Set aside. In a separate bowl, whisk together egg, milk, coconut oil, maple syrup and vanilla and stir until well-combined. Pour the wet ingredients in with the dry ingredients, mixing until just combined then fold in the shredded carrots. Pour oat mixture into a prepared 8x8-inch baking dish and bake in the oven for 35 to 40 minutes, or until a toothpick inserted in the center comes out clean. Let the carrot cake bars sit for 5 minutes then remove from pan and let cool completely on a wire rack. While the bars are cooling, mix together cream cheese, maple syrup and vanilla and whip until smooth. Feel free to add a teaspoon of milk if you like a creamier frosting! Slice the bars into 16 pieces and drizzle the cream cheese frosting over top, enjoy! NUTRITIONAL INFORMATION Serving Size: 1 bar Calories: 125 Fat: 5.9 g Saturated Fat: 3.7 g Carbs: 16.2 g Fiber: 1.8 g Protein: 3.3 g Sugar: 4.9 g

16.01.2022 Happy Birthday Leanne, hope you have an awesome day.

15.01.2022 Find healthy fast food Have to work late tonight and need dinnerin a hurry? Not to worry. If you find fast food is your only option, pull up the restaurant's nutrition facts online before you go; you can make an informed decision ahead of time about what to order. Nearly every quick-service restaurant has a relatively healthful option or two. We're thinking salads, chili, or grilled chicken. Some low-cal, healthy, on-the-run dishes: the vegetarian burrito bowl at Chipotle, the Bangkok curry at Noodles and Company, and the tomato basil bisque at Au Bon Pain.

15.01.2022 https://www.facebook.com/240850539349250/posts/2142214715879480/

15.01.2022 Make Goals! Not Excuses!

15.01.2022 Happy Birthday Roxanne, hope you had an awesome day

15.01.2022 Meet Melissa, Melissa has been seeing me for 3 weeks and she has lost 5.1kgs, got stronger, fitter, more confidence and just feels better than ever in that time, she has been given a meal plan that is based around the foods she likes, she can also add in and take out food as she feels like it, this is the key to a sustainable weight loss program, something that can be maintained and followed for the rest of her life. Well done Melissa. That's what we do here it's a lifestyle change not a quick fix.

15.01.2022 Have a hearty breakfast By now you’re probably tired of hearing how breakfast is the most important meal of the daybut this tired piece of advice couldn’t be more true! In one study completed at the Imperial College of London, participants who skipped breakfast were more tempted to reach for unhealthy, high-calorie foods later in the day. And in case you need more evidence to eat that a.m. meal, further research found that women had a larger drop in ghrelin (the hunger hormone) when they ate a hearty breakfast versus a small one.

14.01.2022 Sleep can actually help you lose weight As with quite literally everything else tied to your physical and mental health, sleep is critical for weight loss. Why? Well, think of sleep as taking an ice bath if you were a professional athlete after a game. An ice bath helps heal the body after intense physical effort and sleep does the same for fat-burning after a long day and, especially, a good workout.... Sleep is a time for everything in the body to recharge and optimize itself, including when most of the fat and general calorie-burning processes take place, so bygetting enough sleepyou’re giving your body the time it needs to drop those inches.

14.01.2022 Run chafe-free There's nothing fun about chafing. You can get the rash (caused by moisture and constant friction) on your thighs, around your sports bra, and even under your arms, to name a few hot spots! To prevent the next occurrence, try rubbing on an anti-chafe stick in any spots that have the potential to chafe. Moisture-wicking fabrics help, too, so if you have a few quick-dry shirts (Nike, Asics, and Under Armour all make 'em), save those for your long runs or tough workouts, when chafing is most likely to occur.

14.01.2022 Stomach crunches: great for strong abs Do 2 sets of 15 to 24 reps. Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down... Tip: Don't tuck your neck into your chest as you rise and don't use your hands to pull your neck up.

13.01.2022 Hit a PB yesterday, 180kg, god damn that was heavy

13.01.2022 Limited spots available, book in now.

13.01.2022 Benefits of Weights It keeps your bones strong and healthy Your bones need to stay challenged, just like your brain needs exercise to stay sharp. After about age 30, you start to lose bone density at a small percentage each year. Keep in mind, women make up 80 per cent of osteoporosis cases as they lose bone mass.

13.01.2022 You can achieve anything you want, you just have to believe it yourself.

13.01.2022 Getting into shape and staying in shape is not a short term commitment, it is a lifetime commitment

13.01.2022 Limit Prepackaged Meals Frozen prepackaged meals are convenient when schedules get busy. However, many of these meals (even those marketed as healthy) still may contain a good amount of calories, carbs, and/or fat without also containing a whole lot of volume. For example, a healthy pizza has nearly 400 cals and over 60g carbs for a personal sized pizza which can really put a dent into calorie and carb intake when daily allotment is low. Even meals that are lower in calor...ies may not be in the best interest of food volume maximization because frankly the serving size is not that large. In order to best maximize food volume don’t heavily rely on prepackaged meals.

12.01.2022 Yep that's right both of these will help you lose fat IN A CALORIE DEFICIT, without the last point you will not lose fat with either, because simply If you consume more calories than you burn, you will not lose weight

12.01.2022 Jessy hitting a PB 95kg

12.01.2022 Donna smashing out the seated rows, this is an awesome exercise to develop the back muscles, hits the lats, teres major and to a degree the rear delts oh and of course the biceps. The back has many muscle groups and when worked correctly will look amazingly. Men want that wide solid look? then work on your back! ladies want to look sexy then a well defined back will be a start. ...

11.01.2022 1 on 1 Personal Training is back on Monday, more than just a trainer, you will receive a coach that will teach you all the fundamentals of training and nutrition to ensure you get the best possible results in the shortest time without injury. Spots are limited and filling fast so get in now.

11.01.2022 Deadlift Day First time cracking 170kg, but even better new 1rm PB, got to love those gains 1st set 155kg x 12 reps 2nd set 160kg x 12 reps new 1rm PB 220kg 3rd Set 165kg x 8 reps... 4th Set Video: 170kg x 5 reps See more

11.01.2022 Gyms to re-open November 9, more to come, but looks like 1 on 1 PT's will be back

11.01.2022 Muscles always look better in person than on camera, but the quads are coming along nicely, I am currently on a very slow cut, the idea is to do it as slow as possible to preserve as much muscle as possible and even try and build some while dropping fat, currently on 3700 calories per day 230g protein, 450g carbs and 103g of Fat, that's right carbs are not your enemy, by mid next year something pretty special will be on display

11.01.2022 What did you get for valentines day and what would you of preferred Flowers or Choclates?

11.01.2022 Marina Killing her leg session today, Good Mornings when done correctly are a great way to develop the hamstrings and glutes, form perfection, well done babe.

11.01.2022 Donna smashing out some reps on the vertical leg press this is an awesome machine for the quads

10.01.2022 Seriously https://www.facebook.com/100004225204130/posts/1748390998645057/

10.01.2022 Knee pushup A beginner-style pushup, this move will help you build strength before attempting a standard pushup. Directions:... Get into a high plank position from your knees. Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle. Push back up to start.

10.01.2022 Ladies if you want to look smokin hot or guys if you want to look buffed then this is what you need

10.01.2022 We are back next week and yes contact boxing returns also, limited spots left be quick

10.01.2022 If you believe that you can't do something: you want! If you believe you can do something: you will!

10.01.2022 Sheet Pan Strawberry Pancakes (Gluten-Free) Serves: 12 Servings INGREDIENTS... 2 cups oat flour 2 tsp baking powder 1 tsp baking soda 2 tsp cinnamon tsp salt 2 cups almond milk (or milk of choice) Juice of 1 lemon (this goes in the milk) 4 eggs 2 Tbsp coconut oil, melted and cooled 3 Tbsp maple syrup (or honey) 2 tsp vanilla 1 cup sliced strawberries INSTRUCTIONS Preheat oven to 425 degrees F. In a large bowl, whisk together oat flour, baking powder, baking soda, cinnamon and salt. Set aside. In a measuring cup, add milk and mix in lemon juice. Let the milk sit for about 5 to 10 minutes before adding it to the other ingredients, until milk starts to look clumpy. In a small bowl, whisk together the milk and lemon juice mixture, eggs, coconut oil, maple syrup and vanilla. Slowly add wet ingredients in with the dry until combined, making sure not to over mix. Pour batter onto a prepared baking sheet spreading in an even layer and top with sliced strawberries. Bake pancakes for 13 to 15 minutes, or until a toothpick inserted in the center comes out clean. Cut into 12 pieces and serve with maple syrup or your favorite toppings. Enjoy! NUTRITIONAL INFORMATION Serving Size: 1 slice Calories: 142 Fat: 5.6 g Saturated Fat: 2.2 g Carbs: 20.2 g Fiber: 2.8 g Protein: 4.9 g Sugar: 4.2 g

09.01.2022 1 on 1 PT Sessions is the best way to accelerate your results, the sessions are tailored specifically to your goals along with a personalized meal plan, you will be destined to succeed

09.01.2022 Benefits of Weights It regulates insulin and lowers inflammation Along with keeping away chronic disease, strength training has you burning through glucose, which is good news for those grappling with Type 2 diabetes who consistently need to manage blood sugar levels.... Lifting weights even aids in fighting off inflammation, a marker tied to many diseases. Studies have suggested that regular resistance training sessions, about twice a week, resulted in drops in inflammation in overweight women. But the experts say, for now, there’s no clear reason why weightlifting helps with inflammation.

08.01.2022 Believe it or not, I do train more than just Deadlifts today chest, rear & side delts and tri’s, video is 1st set 47.5kg dumbells x 5 reps, felt good, one of my favourite training days

08.01.2022 It is official these awesome boot camps are back to face to face as of the 11th of January, spots are limited and filling up fast, so be quick, you will not find a better workout anywhere

08.01.2022 Happy Birthday mate, I hope you have an awesome day @justinzahra43

07.01.2022 There is only one thing better than nailing your deadlift form and hitting a PB and this is not sex ed so let's just enjoy 180kg x 3 reps, feeling strong Hell Yeah

07.01.2022 Benefits of weights: It staves off disease The research community is recognizing that cardiovascular disease, Type 2 diabetes, and all the classic chronic diseases including cancer aren’t as likely with any form of activity, from strength training to cardio. They say running is good for your heart, your brain, your waistline and your mental health. That applies to weight training too.

06.01.2022 This is so true, if you think you can do something you will, if you don't think you can you want, so you are correct either way, the only thing that holds you back is how you think, you can achieve anything you want in this world, you just need to believe you can.

05.01.2022 First challenge of the year

05.01.2022 1 on 1 indoor PT's set to return on the 9th of November, spots filling fast, message me if you want to get back into shape fast and Tone up

05.01.2022 Jessy Smashing out some hip thrusts yesterday, want glutes and everyone should then this is a must

04.01.2022 The moment as a trainer when all your cues tips and pointers just come together for a client and she absolutely nails the lifts, all you need to do is watch poetry in motion, Belinda and perfection, sit back and enjoy @belinda.palladino

03.01.2022 Yep you read it correctly, the time of day you exercise has zero affect on your fat burning or your muscle build, so train when you can fit it into your daily plan and the key to training consistently, is to schedule it into your daily routine that best suits your lifestyle, because consistency is what will yield you the results and the only way you will be consistent is if it suits your lifestyle to train at a certain time, morning, day, night, makes no difference just train!

03.01.2022 Your gym membership won’t counteract the hours spent sitting Think your fitness class or gym session makes up for the fact you sit at a desk all day? Think again. According to a number of research studies, sitting for long periods of time puts you at risk of dangerous illnesses such as heart disease and diabetes, even if you are otherwise physically active. While you may spend an hour at the gym or playing sports each day, think about what you are doing for the other 23 hours. It is important to make an effort tomove more often throughout the dayin any way you can; even the smallest activities done regularly can make a difference to your health.

03.01.2022 Make healthy food convenient (and junk food not) Weight loss needs to accompany lifestyle changes, otherwise, you’ll too easily shift back into your old patterns and return to your original weight. One of the most important things to do along those lines is to make your diet-friendly foods the easiest and most convenient things for you to get a hold of, while sweets and other junk food should be thrown in a cupboard, moved behind your healthy snacks in the fridge, and so on.... You don’t need to rid yourself of them entirely, but you do need to reduce the risk of those temptations while increasing the likelihood of choosing another healthier option.

03.01.2022 Guys want to develop your chest but not spend hours in the gym, give this a go, should take about 30 - 40mins when done properly and be ready for the burn Each set is a drop set meaning you start heavy and drop the weight down once you can't do any more reps drop the weight and go straight into the next set with no rest, each exercise consists of 1 set with 3-4 drop sets in that 1 set. Choose a weight you can start off with around 6 reps to complete failure, remember each ...set is taken all the way to failure ie you couldn't possibly do another rep with that weight, then drop down to the next set of Dumbells ie if you start at 50kg dumbells do as many reps as you can drop to 47.5kg do as many reps as you can then straight into 45kg again as many reps as you can once you complete the 3 or 4 drop sets rest 2-3 mins before moving to the next exercise and repeat the same sequence for all exercises: note I'm not suggesting at all to start at 50kg dumbells start at a weight you can do about 6 reps to complete failure: Here's the workout: D/B Flat Chest press 4 drop sets D/B Low Incline press 3 drop sets D/B High Incline press 3 drop sets D/B Decline press 4 drop sets Pec Dec 3 drop sets Tricep Pushdown 3 drop sets Cable Overhead Extension 3 drop sets If you are looking to really develop your Pecs do this twice a week For the next 12 weeks and watch those pecs grow

03.01.2022 Leftover Baby Food Muffins Serves: 24 Servings INGREDIENTS... 1 cups oat flour 1 tsp baking powder 1 tsp cinnamon 1 jar (or cup) puréed baby food 1 ripe banana, mashed 1 egg cup grated carrot INSTRUCTIONS Preheat oven to 350 degrees F. Spray a mini muffin pan with nonstick spray (or use muffin liners) and set aside. In a large bowl, whisk together oat flour, baking powder and cinnamon, making a well in the center. In a separate bowl, whisk together baby food, mashed banana and egg. Add wet ingredients to the dry ingredients, mixing until just combined, then fold in the grated carrot. Divide oat mixture evenly among the 24 mini muffin cups (or 12 standard size muffins) and bake for 13 to 15 minutes, or until a toothpick inserted comes out clean. If making 12 standard size muffins, bake for about 25 to 30 minutes. Let cool and enjoy! NUTRITIONAL INFORMATION Serving Size: 1 muffin Calories: 36 Fat: 0.7 g Saturated Fat: 0.2 g Carbs: 6.6 g Fiber: 0.8 g Protein: 1.5 g Sugar: 1.5 g

03.01.2022 What is Motivation? Motivation is quite often misunderstood. Motivation comes from within one's self. You can be motivated to do something if you have a goal, create a plan, have a vision and be determined to do whatever it takes to achieve that goal, that's motivation and that comes from you wanting to achieve or change something and being prepared to sacrifice whatever it takes to achieve that outcome, no one can motivate you except yourself. People can help you to create a plan, create a path and guide you towards the outcome, but if you are not motivated to execute the plan then you can not achieve the goal. Motivation comes from within yourself, it can not be bought, it comes from your determination to change and/or achieve, it's a choice you make.

02.01.2022 Everything you do in life is a choice, you can choose to change or you can choose to stay as you are, if you are happy with who you are then you don't need to change, if you are not then you may want to choose to change, if you want to change but don't believe you can then start believing, you can do whatever you want and you can achieve whatever you choose, but you need to believe you can and you need to believe you are worth it and deserve it, the only limitations you have are the ones you put on yourself, we are all worthy, we all deserve to be happy, you can change it's your choice!

02.01.2022 I have space left to fit in 1 more possibly 2 clients before I am completely booked out, so be quick. Start Getting into shape now after lockdown and before Christmas, no tricks, no gimmicks, no bs, just facts and results.

02.01.2022 We are back from tomorrow, the gym has been cleaned from top to bottom, looking forward to finally getting back, I am filling up fast and have the potential to take on 5 more PT clients, if you want to get into shape now, then be quick before all spots are full.

02.01.2022 If you don’t mind I will take 185kg x 1 rep, oh boy, and I’ll take a hell yeah!!