Dave Hart Training in Green Point | Personal coach

Dave Hart Training

Locality: Green Point

Phone: +61 402 606 313

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• Gym/Physical fitness centre
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• Personal coach
• Fitness trainer

25.01.2022 I present to you the number one hack for instilling a habit of daily walking For years I have been trying to get my clients to walk every day. It's no secret that it's one of the best things you can do for improving your health long term However, this whole time I have been concealing a dirty little secret... I wasn’t doing it myself, in fact, I was lucky if I walked twice a week You see, I could easily do a 90-minute weight session, or go to Rugby training and work hard for 2 hours but just going for a 30-minute walk was too hard Well, that's what I told myself, subconsciously at least I guess I just thought what's a little walk gonna do for me really, Ill probably only burn 100 calories if that, I may as well do a long hard training session and get even BETTER results But that didn’t really work because I ended up just burning myself out and spending the rest of the day on my arse watching sport or working on my computer However, in reality, it wasn’t that I didn’t think it was effective, but more that I just hadn’t developed the habit of daily walking Until COVID hit and I was forced to stay home I started laying my walking uniform out the night before so I wouldn’t use the excuse of oh shit, its 5:30am and I don’t have any clothes ready or "its 8 degrees outside and I can’t find my hoodie ill just make sure I go tomorrow and get some more rest today These are all real (bullshit) excuses that our minds use to try to keep us comfortable. I am pleased to say that now walking is an important part of my day, every single morning, yes even on weekends Moral of the story? Remove the obstacles that make it harder for you to succeed. Prepare your day the night before and make a pact with yourself that you WILL get up and move your body as soon as you wake up

18.01.2022 I'd be lying of I said this hadn't happened a few times over the past few months. Covid got the better of all of us #loveyoukids #happydad #sleepovers

17.01.2022 You’re only ONE meal away from getting back on track You’re only ONE walk away from getting back outside and moving your body like you’re supposed to every day You’re only ONe sleep away from getting to bed on time so that you can continue to make progress... Just because you strayed off course a little over the weekend, it doesn’t mean you have to write this week off and say you’ll "start up again next week". Get back on the horse... 1. Go buy some healthy food for the rest of the week 2. Go for an unplugged walk (no electronics) 3. And finally, get to bed nice and early tonight so you can do it all again tomorrow, and you can do it better

16.01.2022 Do you 'need' preworkout to train?? I'm gonna go out on a limb and guess.... A: You're a sucker for marketing ... B: You're a 17 year old boy lookin to get dem gainz, bro C: Your sleep hygiene is about as sound as going to the toilet without taking your trousers down D: Your diet is rubbish E: All of the above Change my mind

13.01.2022 Do you get frustrated with yourself at constantly restarting your health or fitness plans and goals? Are you waiting for the rest of this post to be me telling you that to be healthy and fit you have to be consistent 24/7? Well, that’s the only bit you’ll be wrong about today.... Because I am actually going to tell you that you are going to be inconsistent in life, and that is okay. Why? Because life is inconsistent. If 2020 taught us nothing it’s that we can’t control everything. But we can control some things, and we can control some times in our lives, so perhaps we need to learn to roll with those times and strengths and flow along with the rest without beating ourselves up. I say this, mainly because I struggle with this probably the most out of all of us, yes - even me the personal trainer Because I’m human, like you. And so I understand that you too will go through the ebbs and flows of real life. The week’s that are so busy that you feel the wheels are going to fall off, or that you’re going to fall into a heap. But then the other weeks that you’re feeling on top of your game, planned, organised, and present. So, here is permission for all of us to ease the fuck up on ourselves. Let’s stop beating ourselves up and focus on what we can control and do that well. I’ve been working with my own coach to help keep me on track through the good weeks and the bad so if you’ve been feeling like I have and want someone to bounce some ideas off, or keep you on track through the ups and downs, I can help with that, just shoot me a message.

12.01.2022 Don’t let this week be another week of Uber eats dinners and ham and cheese croissant breakfasts. Eating healthy isn’t rocket surgery ;) it just takes a little planning. Here, let me help. ... Monday through Friday, let’s say that’s 15 meals + 5 small meals or snacks. The meals broken down should be 1 palm size of protein (2 for guys) 2-3 fists of salad or veg And a small handful of starchy carbs For example: Lunch, just after your mid-morning workout might look like this 180g of cooked meat of your choice 3 handfuls of basic green salad with a little light dressing 1 medium-sized baked potato Or your breakfast could look a little like this 3 whole eggs, 1 slice of grainy toast, 1/4 avo a handful of chargrilled veg So, get your phone out and open up the notes app. It’s time to plan out your week for next week, (or start today) you don’t need hand-holding for this. I find it’s best to shop for the next 3 days then do it again halfway through the week, like, today! So make enough meals on Sunday to last you to Wednesday, then repeat. Remember, use the notes app, not the Menulog app. Keep it simple Eat like an adult

12.01.2022 A few diet myths/scams/fallacies to be mindful of 1. Detox teas, juices, meal plans etc are mostly all bullshit and should be avoided unless you wish to detox ...your wallet of excess cash. Your liver is more than capable of detoxification, in fact, it is its job. If you want to go on a detox, just stop drinking alcohol for a while lower your calories and eat mostly healthy foods, lean meats, fruits and veggies and whole grains 2. "Alkaline" water or alkalising foods. Definitely a scam. Your body is already very good at regulating its own pH. If your blood pH is altered by as little as 0.4 from its normal range of 7.35 - 7.45 pH, you will die. (RP) Therefore your body is already set up nicely to keep and eye on this, no amount of alkaline water will change this. So again, stop wasting your money on BS water 3. Anti inflammatory diets. Short term acute inflammation is vital for recovery from and adaptation to training. However we want to avoid long term chronic systemic inflammation. With that being said though, the best way to avoid this is to aim for a healthy body composition. So in summary, if you desire a healthy body composition, ditch the fad diets, stick to mostly healthy foods, (lean meats, fruits, vegetables, whole grains and calorie free drinks. Also make sure that you incorporate regular exercise, at least 30 minutes a day. Aim to strength train 2-3 times per week, and do the same amount of easy cardio. Walking daily, sleeping 7-9 hrs per night and you're golden PS Im looking for 5 busy Dads who want to drop 5-8kg in the next 60 days. If this is you, message me on here.

09.01.2022 Pretty amazing that these two photos are just 20 days apart. This is Jen who just completed my new 21 Day Challenge. Amazing results for someone who couldn't compete all of the workouts due to some underlying health issues and is just so busy at work. All she did was stick to my very basic plan, (about 70%) walked every day and worked on some healthy eating and lifestyle habits. Its barely groundbreaking stuff but just look at what 3 weeks looks like. Also shes closer to 50 than 40 but lets not dwell on that. Im so proud of her efforts. If you're keen to know more about my 21 Day Challenge, DM me on here. The next one kicks off on Monday the 6th and I only have a few spots left #21daychallenge #onlinetrainer #fatloss #healthylifestyle #fitoverforty

09.01.2022 Here's the Fat Loss Blueprint, folks

08.01.2022 Lately I've gone back to good old pen and paper in the gym rather than using an app or excel spreadsheet. My training is still all online but rather than have my phone with me I just write it in my journal before my session. I like to think that Im generally pretty productive in the gym but magically my sessions are now about 10-20% shorter in length even though total volume is actually increasing. ... Obviously having my phone on me was causing some distraction and as I look around the gym I see everyone on their phones. Yep, they might be just recording their reps, or maybe they're responding to their girlfriends text, checking the footy scores or more likely just mindlessly scrolling instagram. My advice, either print out your workout before hand, or write it into a journal. Try it for a week and get back to me Maybe you already do this?

08.01.2022 One of my old favourite breakfasts, this is a ripper if you aren't a fan of overnight oats, (I shared that "recipe" a few weeks ago) You can make this breakfast ahead of time, I like Sunday avro, and I make enough for 5 breakfasts. Then I just heat up one serve every morning I want to eat one and voila! ... Super easy and very fast. It can get you fed and out the door in just a few minutes. What you'll need: 2 Doz eggs, all whisked up and ready to rock 1 Large Sweet Potato, diced 1 Bag of Baby Spinach 1 handful of chopped mushroom Salt and Pepper Fresh or dried chilli if you're a daredevil Pop the diced sweet potato in a massive baking dish and then into a preheated oven at about 180-200 degrees C. Let cook pretty much all the way, then add the mushies for about 5-10 mins. Add the spinach and chilli and give it all a stir so its kinda even throughout the pan, let cook for a few more minutes. Finally, add the Egg mixture that should be generously seasoned with S&P or any other spice that tickles your fancy. Let it all cook for 20-30 mins and it will be pretty much done. Once cooked and cooled for a while, divvy up the frittata into however many breakfasts you want out of 24 eggs. Store in the fridge for a few days (max) Enjoy

07.01.2022 James Hart of Bird On Fire Fitness With some good tips on staying healthy and safe when you make your return to the gym Don't be a fool, wipe your drool

07.01.2022 9 blokes, in the bush with a big ass fire some self raising flour and a Makita blower, what could possibly go wrong??

06.01.2022 When you go into the attic and find not one but three large snake skins and a possum skeleton.

06.01.2022 An oldie but a goodie.... #henryrollins #beonewiththeiron #bestfriend

05.01.2022 This one deserved another run. Soooo good @drnadolsky

05.01.2022 We all go through periods of low motivation where our willingness to train is so low and the desire to just "take another rest day" is so strong. Maybe your knees ache a little, or you feel sluggish because you've been sitting at your computer for 5 straight hours and you just want something easy to eat and to put your feet up. You might mutter something to yourself like "Ill just do a bit extra tomorrow" even though you know its bullshit, you'll just end up delaying it until... next week, because hell, who starts a program on a Thursday??? Guess what, this kind of negative bullshit self talk doesn't go away, but you're ability to shut it down quicker increases, but only of you "train" it. Take willpower for example, research shows that willpower is much like a muscle in that it has a finite amount of energy. Meaning if you use too much of it in the beginning of the day for example, by the afternoon or evening it will be drained, leading to poor decisions that keep you spinning your wheels and forever trying to lose weight. The solution? Reduce the amount of decisions that need to be made throughout the day, create a lifestyle plan, make sure your exercise program is leading you in the right direction, or hire someone to build one for you, get to bed on time and stop bullshitting yourself. Want help putting a plan together? Shoot me a message #onlinetrainer #21daychallenge #fatloss #busyprofessionals #thecubegym @marceauphotography See more

04.01.2022 Tonight I just couldn't be arsed I was working all day (like everyone else) Had dinner with the family and got one of the two rascals off to bed ... Like most nights I fell asleep next to Harriet in her bed at about 7:30pm Hermione woke me up around 8pm (as always) because our day is not done The nighttime routine of kids to bed followed by a quick run around to make sure the house is tidy enough to do it all over again tomorrow I'm sure all parents can relate What I hadn't done though was prep my meals I had eaten my last prepped meal from the previous cook up and I luckily had 3kg of ground beef and chicken to prepare (thanks Hermione for getting a shop in this arvo) Like I said, I couldn't be arsed But I did it anyway It probably took me 45 minutes to cook it up and turn it into 8 meals But now its done And theres no excuse to being a lazy slob and grabbing something on the fly (we are on the road this weekend) Each meal has between 75g and 84g of protein Enough greens to cure the most scurvy ridden sailor you've ever seen and is low enough in fat to not break the belt buckle Sometimes we can't be bothered But if you're on a mission then its time to grow up and handle it like an adult

04.01.2022 When your new coffee apparatus arrives

02.01.2022 Here's how I normally prep my meals, its just so stupidly east to prepare 6 x 60g protein meals AND get some exercise in at the same time Step 1: Mix together in a bowl 1.6kg of chicken tenderloins, a splash of teriyaki sauce, a glug of soy sauce and a few teaspoons of garlic Step 2: Either let it marinate for 20 mins or overnight in the fridge, or if you can't be arsed like me, just pop it straight into a roasting pan and into a hot oven for 25mins at 190C ... Step 3: Go and get 20 mins of low intensity exercise, preferably in the sun (if you're a well known insta-fluencer-wanker, next to your pool, on the travertine, also if you're shredded you get extra points for doing it shirtless) Step 4: Take the chicken out of the oven and divvy it up into 6 tupperware containers and add to salads, roast veg, rice, fruit loops, the possibilities are endless Step 5: Enjoy, and don't forget to track your macros ;)