Mike Gullotto Fitness in North Bondi | Fitness trainer

Mike Gullotto Fitness

Locality: North Bondi

Address: Military Road 2026 North Bondi, NSW, Australia

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• Gym/Physical fitness centre
• Medical and health
• Pharmacy/chemists
• Fitness trainer
• Vitamin supplement shop

24.01.2022 Taking an interest in some Asian cuisine lately. Here is a quick calorie friendly option of Chow Mein. #recipes #fitness #healthylifestyle #healthyfood #gym #fitspo #gains #muscle #fatloss #weightlosstips #health #asianfood #asianrecipes #personaltrainer #onlinecoach

22.01.2022 we love our breakfast cereals. In part, this is because we think they’re good for us and our kids. I remember when I was a kid I struggled to focus in class and pay attention as I was crashing. I always ate breakfast so why was I feeling like shit at school.... In comes the highly processed sugary cereal and this is due to breakfast cereals being marketed to children. These Cereals usually contain more sugar and salt than those for adults. Cereal manufacturers spend millions of dollars each year marketing to kids. During kids TV shows the top category of advertised food is cereal. On average, 8 to 12 year olds see three cereal ads per day (about 1095 cereal ads per year). And you wonder why your 10 year old turns into an addict while browsing the cereal aisle. A lot of these additives and different kinds of refined sugar can cause poor concentration and behavioural issues in kids. Small doses of cereal is fine, but the recommended portion is so tiny people easily eat 3 times the amount. #fitness #healthylifestyle #bondi #gym #fitspo #cereal #fatloss #nutrition #health #diet #calories

21.01.2022 Trents story My time with mike began as a tall lanky 16 year old boy, I was undeveloped and of a weight of 65kgs! I had no knowledge when it came to the gym and I was quite embarrassed to even want to be in the gym. Mike took me under his wing and with no time to waste was already giving me nutritional advice, workout programs and checked in on me every day to keep me accountable.... Mike was a true stand out as a trainer; I was quite surprised when it came to his exciting personality and his engaging confident manner within the gym which made me feel more comfortable to remain in the gym. I couldn’t say I’ve had a dull moment with him, as hard as he trains me he always finds a way to make things entertaining! After a year of training I put on some noticeable size and hit my goal of 78kgs. Nonetheless the knowledge of physical and mental health is indescribable, it has influenced me to do a fitness course to become my own personal trainer and help others just as Mike helped me. Along this journey of two years I’m now 18, fully qualified PT and a remarkable weight of 86kgs, healthy and looking summer ready!! I honestly cannot say I could’ve achieved this without Mike and his influence in which he had on me. #transformations #bodybuilding #fitnessmotivation #gains #bodygoals #bodytransformation #bodytransformations

19.01.2022 Watch this before you freak out

19.01.2022 Action comes before motivation Most people wait around for motivation or they see someone achieving the things they want like losing weight or purchasing a house and say well they are motivated What you will find is the reason these people are in good shape or have their finances sorted is due to them taking action and developing habits that get them their results even when they don’t feel motivated.... How many of you go to work when you don’t feel like it? How many of you brush your teeth when you don’t feel like it? You do it anyway because you not only have a why, but it’s a habit and it has become automatic. At first you had to take the action to do these things, then you were motivated because you get money from work, your teeth are nice and healthy from brushing them and now you keep doing them. Do one action that will get you closer, that can be just putting your gym clothes on even when you don’t feel like going to the gym. #healthylifestyle #gym #motivation #motivationalquotes #exercise #fatloss #diet #fitness #fitspo #fitnessjourney #bondi #personaltrainer #onlinecoach

18.01.2022 Do you Want health in a delicious smoothie? Try this one out #healthyfood #healthylifestyle #healthrecipe #recipes #smoothie #smoothierecipes @ Bondi Beach

17.01.2022 Lyndal’s Story Mike Gullotto has been my personal trainer for over 2 years now and he is a truly amazing. He is the complete mix of tough ("Mike, no more") and warm ("Lyndal, you're doing great"). Mike not only works with you physically but is also there as a trainer emotionally and mentally. ... Because of everything his done for me, I am now stronger and healthier, I have better balance in my life and look better. Mike has made working out and going to the gym fun. It is through his love and passion for the industry that has influenced me to start my journey as a personal trainer. I am grateful that I found Mike as he has made me more confident and taught me to love myself and my body even when I didn't know how. I would recommend his 10 out of 10 services over and over. #Healthylifestyle #transformation #fitness #onlinecoach #personaltrainer @ Bondi Beach

14.01.2022 Egg fried on tomato with tuna Quick easy high protein dish to make on the go. #healthylifestyle #healthyrecipe #gymfood #breakfast #egg #fatloss #tuna #fatlossrecipes #caloriedeficit #caloriecounting #health #fitness #personaltrainer #onlinecoach #bondi

14.01.2022 We face 100s of choices everyday from what to eat for lunch to more complicated decisions that involve our emotional, financial, and physical well being. your ability to make the best choices can eventually run out due to decision fatigue. Find out new strategies to help you solve this issue.

13.01.2022 Dessert or heathy smoothie, ?que no los dos¿ #protein #smoothie #fatloss #muscle #gains #healthyfood #fitness #health #gym #caloriedeficit #musclebuilding #healthylifestyle #personaltrainer #bondibeach #bondihealthhouse #onlinecoaching

13.01.2022 Humans are healthier when we consume more whole foods and fewer processed ones. the greater the degree of processing, the higher the likelihood that a food: * Has lost nutritional value, such as fiber, essential fatty acids, vitamins, minerals, phytonutrients... * Has gained additives, preservatives, fillers, sugar, sodium, unhealthy fats, and/or refined starch. This is a lot easier to see when you compare specific whole foods to their more highly processed equivalents. As you can see below, the less processed steak and potato dinner contains about 350 fewer calories and a fraction of the sodium as the fast food burger with fries, as well as hell of a lot more protein, fiber, and other nutrients.

13.01.2022 On today’s episode of Mikes Kitchen the nonchalant pose I mean Pepper Steak recipe - #healthylifestyle #recipes #steak #steakrecipes #healthyrecipes #gym #fitness #caloriecounting #caloriedeficit #muscle #nutrition #personaltrainer #onlinecoaching #bondibeach @ Bondi Beach

12.01.2022 How to put new habits in place 1. Do it after an already existing habit (One example is to go to the gym or for a walk after your morning coffee... 2. Bundle habits (combine the desired habit you want to work on with something you enjoy like treadmill and watching Netflix) 3. Work on one new habit at a time (Do only one habit at a time there is a 100% failure rate for forming multiple habits at once, and a 50-80% success if you do just one habit at a time) 4. Hire someone to keep you accountable (Everybody needs help sometimes #habit #fitness #healthylifestyle #habitbundling #health #gym #bondibeach #fitspo #caloriedeficit #fatloss #personaltrainer #bondi #onlinecoaching @ Bondi Beach

10.01.2022 It’s easy to say I’m too busy with work to eat properly I’m too busy to go to the gym I’m too busy to manage my stress... I’m too busy to get help You won’t be busy when you’re dead and when you miss your children’s wedding or when they graduate university. Don’t until it’s too late. #healthylifestyle #fitness #health #gym #fitnessmotivation #bondibeach #stressrelief #motivation #motivationalquotes #fatloss #diet #personaltrainer #onlinecoach #mgfitness

09.01.2022 Eat Slow Challenge Eating slow gives your body time to recognize that you’re full. It takes about 20 minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long!... Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Now imagine the effect of those extra calories on your weight. When the researchers compared the difference in food consumption between 30 women, the quickly eaten lunch and the slowly eaten lunch, here is what they found: * When eating quickly the women consumed 646 calories in 9 minutes. * When eating slowly the women consumed 579 calories in 29 minutes. * That is 67 less calories in 20 more minutes! Now imagine you do that with every meal, and you wonder why it’s hard to lose weight. #fitness #health #gym #fitspo #fitnessjourney #healthylifestyle #caloriedeficit #fatloss #onlinecoaching #diet #personaltrainer @ Bondi Beach

09.01.2022 How to achieve more with less effort. Habits are easy to build when they fit into the flow of your life. Learn how to add friction to behaviours you don’t want to do and reduce frictions on habits you want to develop.... #fitness #health #gym #habits #bondi #exercise #fatloss

09.01.2022 One of the effects of alcohol other than falling to sleep faster is something less obvious to the average sleeper. as a by product of your body metabolising alcohol, the chemical aldehyde is created, and aldehydes are known to block your brain from entering REM sleep (dream sleep). Marijuana also blocks REM sleep via a different t mechanism. One of REM sleep’s primary roles is solidifying complex memories in your brain, helping you to make connections and identify patterns ...as well as processing your emotions. This useful skill is impaired by the effects of alcohol on your sleep. So if you are using alcohol, Marijuana or sleeping pills to fall asleep, you are most likely not getting good quality sleep. You are also more likely to self medicate with caffeine due to still being groggy and sleep deprived from taking either of the sedation drugs. Thus the vicious cycle of self sedation at night because you can’t sleep to using caffeine to get you up because you feel tired still to then using alcohol, marijuana or sleeping pills to get you back to sleep, it’s a vicious circle. This will interfere with your performance, creativity, emotional state and much more. If you’re running or building a business how well do you think you will run it with a brain that’s not firing on all cylinders. #healthylifestyle #health #sleep #fitness #selmprovement #fatloss #entrapanuer #success #selfhelp #personaltrainer #onlinecoaching #bondi

09.01.2022 Pineapple on pizza or chicken? ?Que no los dos¿ #recipes #healthyfood #health #healthyrecipes #fatloss #gym #fitness #bondi #healthylifestyle #caloriecounting #personaltrainer #cooking #onlinecoaching @ Bondi Beach

06.01.2022 Here are some reasons as to why some people struggle to lose weight even though they are counting their calories #fatloss #health #healthylifestyle #fitness #bondi #gym #fatlosstips #caloriedeficit #caloriecounting #muscle #weightloss #fitspo #personaltrainer #onlinecoach

06.01.2022 People have 2 primary fears I’m not talking about the fear of falling or the fear of loud noises. Im talking about deep psychological fears and that is... 1. Not being enough 2. Not being loved The thought process is if I’m not enough I won’t be loved This is ingrained in humans for thousands of years because if you aren’t loved or accepted In your tribe this could lead to you being banished or left behind by the tribe. Humans are social creatures and need each other to survive, we even need each other to replicate our DNA or else we cannot pass our genetics on. The problem is when people heavily give into these fears it stops them from achieving what they want to achieve or get what they want out of life. Money, health, relationships, goals, dreams etc To relate this to health and fitness An example would be, someone who doesn’t try to go to the gym because they are afraid of what people would think of how they look or if they do something wrong. Another example is if they attach their identity to being a certain person. Like im the fun person in the group I eat out and drink with my friends They feel that in order to become healthy they may have to drink and eat out less. They fear that their friendship groups won’t want to hang out with them and then they won’t be accepted and they won’t feel loved. Or even in the dating world, some people don’t approach each other or try because they are afraid of what if I’m not enough then comes the if I’m not enough I won’t be loved. The mind likes certainty as this keeps us safe and this is a survival mechanism. There is a lot of people out there who are feeling unloved and feel they may not have ever been loved well that’s not true. In order for you to exist today someone had to have loved you enough or you wouldn’t be here. As a baby you can’t feed yourself or take care of yourself that means someone has had to raise you up to a certain age. this could of been your parents, aunt, grandparents, foster parents or some human being. Or else you wouldn’t be here today #healthylifestyle #health #fitness #bondi #selfhelp #selfdevelopment #selflove

05.01.2022 Sleep effects every single system In our body such as our heart health, hormones, brain,digestion all the way down to our immune system, how we think and how we perceive reality. You can survive longer without food than you can without sleep. #sleep #health #gym #fitness #insomnia #healthylifestyle #bondi #bondihealthhouse ... So why deprive yourself of

05.01.2022 Some people’s perception of sleep is warped, they see it as an inconvenience and that they are not working hard enough if they sleep more than 6 hours. By not sleeping you dramatically increase your chances of developing heart disease, diabetes, cancer, obesity, dementia and much more. The effects of sleep deprivation on a persons emotions and personality is huge. As activation of the amygdala increases by 60% this is the stress and anger part of the brain and disrupted the c...ommunication with the prefrontal cortex (logical thinking part of the brain) You know kind of when you say should I kick my boss down the stairs but your logical brain kicks in to save the day. You are more likely to think negative and have less self control around most things and that includes foods. Your body craves energy from lack of sleep so the primitive parts of the brain will want to get more energy from high calorie foods. How productive are you at work if you need to reread lines or struggle to retain information and work slower? #sleepdeprived #healthylifestyle #health #fitness #gym #exercise #fitspo #muscle #fatloss #musclebuilding #stressrelief #sleep

03.01.2022 Bondi health house now has a new full time massage therapist. So we can take on more massage clients. Dm me for bookings... Or Dm @bondihealthhouse Massage is a great way to: Relieve DOM’s Reduce Stress Improve flexibility improve circulation reduce muscle tension improve skin tone improve recovery of soft tissue injuries improves blood pressure reduce symptoms of anxiety, depression. Massage is perhaps one of the oldest healing traditions. Many ancient peoples including the Ancient Greeks, Egyptians, Chinese and Indians were convinced of the therapeutic properties of massage and used it to treat a variety of ailments. #massage #health #fitness #bondi #holistic #softtissuetherapy #remedialmassage #bondibeach #bondihealthhouse

02.01.2022 People walk through life with high stress thinking it’s normal and when you ask them if they are stressed they say na I’m not stressed. Yet they struggle to sleep, don’t have time for anything but work, struggling to lose weight and have other health conditions start to arise. Certain factors increase your risk of being stressed such as this pandemic, conflict with loved ones or even over use stimulants. But being aware of some hidden stressors such as your frequent use of ...social media and comparing yourself to others, to always being on call with emails/ texts, can be increasing your cortisol (stress hormone) For one week of you log and track your stress by asking these questions Each morning: Waking time How you feel How you slept Heart rate Throughout the day: What did eat and drink How you feel Exposure to any hidden stressors Each evening: Time you go to sleep How you feel You will find a few things that stick out. From here you can then either removes the stressors and/or add stress relieving activities. #mgfitness #healthylifestyle #gym #fitness #health #fitnessmotivation #stress #sleep #stressrelief #fatloss #holistichealth #muscle #exercise #personaltrainer #onlinecoach @ Bondi Beach

02.01.2022 As you can see, I don’t know what I should eat is near the bottom of the list. But it’s what most people stress over, If you’re looking for a long term fix to these top ranking problems, more nutrition knowledge probably isn’t the answer. Neither is a meal plan. Or a new set of macros.... 60 percent of my clients list emotional/stress eating as a major nutrition challenge. I don’t know how a meal plan is going to fix that. Creating awareness and If you can identify the trigger, you can disrupt the pattern of behavior and make different choices. So a good idea is to ask yourself these questions when you stress eat. What are you doing ? What are you thinking? What are you feeling emotionally ? What are you feeling physically ? Where are you ? What time is it? Who are you with ? Once you find out why you do it then you can disrupt the pattern with another activity. #stresseating #healthylifestyle #fitness #health #gym #fitspo #nutrition #food #dietplan #dieting #fatloss #stress #caloriecounting #personaltrainer #onlinecoach #bondi