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25.01.2022 Practical Tips To Avoid Overindulging During Festive Season Dear Clients. I hope you are all enjoying the summer holidays, spending time with family and friends.... For this week's post I am sharing some user friendly psychology / philosophy to help you survive a holiday hangover. 1. Increase Your Water Intake A great way to start your day is drinking a glass of room temperature filtered water with a squeeze of lemon juice to cleanse your body. Have a water bottle handy with you as a visual reminder to drink often. Aim for 2 litres per day if you weigh 70-80 kilos or 3 litres if you weigh 90-100 kgs. 2. Drink Alcohol In Moderation If you are going to attend a function and are planning to drink , alternate between an alcoholic drink and a glass of water /soda water. This way you are still drinking, however only taking half the amount of calories in and putting less burden on your kidneys. 3. Get Moving Being on Holidays is a great way to incorporate exercise / movement with the family. After breakfast aim for a 30 to 40 minute brisk walk. This will kick start your metabolism and keep your body energised for the rest of the day. Exercising 1st thing in the morning also prepares you mentally to make healthier choices for the rest of the day. 4. Excess Food Does Not Mean Excess Pleasure We are pleasure addicts and we associate food with pleasure. So more food equals more pleasure. However what happens twenty minutes later after you finish your Christmas / New Years binge? You feel physically ill, you feel tired, you regret eating so much food and your digestive system is stressed out to the Max! Excess food that your body doesn't want, however your mind tells you that you need to enjoy the 'Christmas experience'. What a load of baloney! The key is to pace yourself, not over do it (especially on consecutive days), and to not mix foods that cause issues in your body e.g. excess meat and processed sugar together are the quickest way to cause digestive problems. The studio has now re-opened for the year. It has a fresh look with new thick flooring and new paint work. To Vibrant Health and Fitness

25.01.2022 "How To Succeed" Think, imagine,choose,do, work hard,fail, stuff up,fall over,re-focus, learn,adapt,evolve... repeat!"How To Succeed" Think, imagine,choose,do, work hard,fail, stuff up,fall over,re-focus, learn,adapt,evolve... repeat!

24.01.2022 Dale Morris talks about the power of Visualisation in achieving his AFL goal. Likewise every client that joins TBF personal training has the opportunity to experience the power of setting goals and visualising them as already achieved. Enjoy! https://www.afl.com.au//more-than-fitness-dale-morris-visu

24.01.2022 Motivational Quote Of The Week

22.01.2022 " A Great Way To Start Your Day" Apart from the beautiful view of the ocean, there are a few benefits of walking on the beach in the morning. # You will find the walk enjoyable , thus you will increase the distance walked as compared to walking on a treadmill in a gym.... # Most of us are Vitamin D deficient, so you will soak up more natural Vitamin D from the sun. # Walking on the sand requires more effort thus you will burn more calories. Good news for our waist lines. :) # Many studies have proven the health benefits of grounding. Grounding is when we walk barefoot on the surface of the earth and this inturn energises us. Remember to hydrate well upon awakening as our bodies dehydrate during the night through perspiration and trips to the toilet. We have the luxury of hydrating with infused water here at the Katahani resort. To Vibrant Health and Fitness

22.01.2022 In 2019 I Will... Hi Gang. I hope you are all ace.... Reviewing last weeks email in regards to achieving your health fitness goals: Step 1: Is to clearly define your goal. The more details, the better: By the 15th of April 2019 I will be a lean and healthy person, with toned abs, weighing 65 kilos, looking good and feeling great. I have stated four things here: 1. Set a date (15th of April 2019) it creates a sense of urgency 2. Have a positive mindset ( I will be) 3. Chunk it down (65 kgs) 4. Have an emotion attached to it (I will be feeling great) Step 2 : What is your Why Over 90 % of clients who join TBF Personal Training want to reduce weight and tone up. So the important question to ask yourself is : Why do you want to reduce weight and get leaner ? Is it to : 1. To Increase your confidence ? 2. To boost yourself esteem ? 3. To feel sexy again ? 4. To attract a potential partner ? 5. To have more energy ? 6. To have a longer life ? 7. To be happier ? 8. ??? The stronger your WHY the HOW gets easier. Let me say that again. The stronger your WHY the HOW gets easier. Personally I plan to reduce my body fat to 15 % by the 3rd of June 2019 and increase my muscle mass by 2 kilos. I am currently at 18.5 % Body Fat weighing 77 kgs What is my Why ? Firstly (this has been my Why for many years) I want to be a great role model for my clients, my wife and beautiful daughter. I want to maintain my high level of confidence, I want to prolong my life and Lastly to look great in my James Bond Speedos (for my overseas trip that I have planned in June). :) All great Whys! So next time Im tempted with greasy pies, or fatty pizza or any other artery clogging mush, I will think about my whys and ask my self How is this food going to help me attain my fitness goal by the 3rdh of June? " Thats the plan ... I will occasionally have a treat however most of the times I eat I will make healthy choices. So what is your Why? Its imperative to know this, as it will assist you in making better decisions which will create positive behaviours to help you achieve your fitness goals. Looking forwards to another great week! To vibrant health & fitness,

21.01.2022 Weight Reduction Tip Hi gang. Hope you are all ace!... I would like to welcome my newest client Sukhwinderjit. We wish her all the best on her journey to improved health and fitness. Hands up if you enjoy pasta. Ok you can all put your hands down. :) Here is an effective weight reduction strategy that has served me well (and my waist line) over the last few decades. Pasta is not fattening. Copious amounts of pasta is fattening. Having a smallish portion of pasta with a delicious garden salad will reduce your calorie intake and help you reduce weight. Ingredients for one of my favourite Salads: A few ripe Tomatoes Red onion Hand full organic Parsley Sea Salt Extra Virgin Olive Oil Cut tomatoes in small pieces and finely chop the red onion and parsley. Mix ingredients together and season with sea salt and Extra virgin olive oil. Enjoy. To Vibrant Health and Fitness

21.01.2022 Your Personal Trainer's Choice Of Bread Hi gang. Hope you are all well.... I often get asked what brand bread I consume. My favourite is Edwards Organic Sourdough Rye. It tastes great, its filling, it does not bloat me does not contain nasty fillers and is Low GI so it does not spike Insulin levels. Great news for our waist lines! :) This was my healthy breakfast this morning. Savoury Meal On Low GI Toast 1 slice of Edwards Sourdough Rye Bread 1 Avocado 3 sliced cherry tomatoes 1 piece 30 grams of Dodoni Feta Spread avocado on the toast, add the feta cheese and sliced tomatoes and sprinkle with sea salt and freshly ground pepper. Enjoy! The idea behind this breakfast is that you start eating live foods, not dead. By doing this you then become alive with more energy. Just this one step can make a big difference to the way you feel, the energy you have and be the beginning of a new way of eating. To Vibrant Health and Fitness

21.01.2022 Your Best Defence Is Offence ( Part 2 ) Sunshine To Strengthen Your Immune System Hi everyone.... Hope you are all ace! Sunlight nourishes the body to maintain a high state of health. It's also the source of life on earth. It also helps the body repel all kinds of viruses , colds and infections. # Increase Your Vitamin D An important reason to get more sunshine is Vitamin D. This vitamin is an immunity booster that activates your immune system. Sunlight is the best source of Vitamin D. Deficiencies in this Vitamin are widespread because people do not get enough sunlight. How To Get More Sunshine During The Day Sit in the sun for 15 minutes in the morning as you mediate or read. Have your lunch outdoors. Park your car a few blocks away from work and walk to work. Exercise outside ( like we did today) with your family. Take a walk on the beach and have the added benefit of earthing. A small change in your life style habits can give huge rewards on your health and boost your immune system. And when it's as enjoyable and easy as getting some extra sunlight, there is no reason not too. To Vibrant Health and Fitness

20.01.2022 Motivation is awesome. For a week or two. After that you may need some commitement & resilience. :) -TBF Personal TrainingMotivation is awesome. For a week or two. After that you may need some commitement & resilience. :) -TBF Personal Training

20.01.2022 Transformation Lies In The Application Of The Information

20.01.2022 Delicious Mediterranean Meatballs Hi gang. Hope you are all ace :)... This week I have a delicious meatball recipe that will assist you to shed those unwanted kilos when you have them with a salad or low GI baked vegetables. Recipe: 750 grams Mince 10% fat Coles 1 large white Onion Handful of fresh parsley chopped 1 tea spoon Cumin 1 tea spoon Oregano tea spoon Sea Salt Cracked Black pepper 1 egg cup bread crumbs Dice Onion and finely slice the Parsley Add to the mince, with salt, pepper, cumin, oregano 1 egg and bread crumbs. Mix together and make small round patties. Put in pan under hot grill for about 8 minutes each side. Voila! Serve with a salad to help you lower your sugar levels / Insulin and burn more body fat. Enjoy.

20.01.2022 Hi gang. I hope you are all ace. I would like to welcome Abhishek to Total Body Focus Personal Training. We wish him all the best... on his journey to improved health and fitness. So what is the best way to start your day? No its not with a ciggy and a smoke. :) Drinking a glass of filtered / room temperature water with squeezed organic lemon juice will do wonders for you. It will: Cleanse your liver to metabolise fat efficiently Increase cognitive function Energise your body Prepare your stomach juices for digestion Enhance bowel movement The Vitamin C will boost your immune system Reduce stinky breath So drink up grasshoppers! To Vibrant Health and Fitness

19.01.2022 "Your Perfect Body" When you close your eyes and open your mind, what does your best body look like? Is it leaner, lighter, more muscular more flexible? How do you feel? Energised, Confident, Sexier, Happier ?... Do you exercise on a regular basis? Building your best body starts in the world that exists between your ears. "Conceive Believe Achieve" To Vibrant Health & Fitness

19.01.2022 Delicious Lentil Soup Hi everyone. I hope you all enjoyed your week end.... I would like to welcome Anil Ghandi to Total Body Focus Personal Training. We wish him all the best on his journey to improved health and fitness. For this weeks instalment as promised I have great tasting lentil soup recipe. Legumes are a great source of energy and medium to low GI food. So this will assist you with your weight loss goals. They are also a good source of iron for all those who are vegetarian. Below is a recipe I have been using for a number of years that is easy to prepare and cooks in about twenty five minutes. Aim to have a couple of meals per week which come from the legume family i.e. bean soup, chick pea soup etc Ingredients: 300 grams of red/ green lentils or 1 cup 1 large onion 5 to 6 medium cloves of garlic 1 large carrot 2 medium celery sticks 1/2 bottle or 350 grams of Tomato Puree (i.e. Bertolli Classica Traditional Italian Cooking Sauce) 2 Stock Cubes 7s( Massel) Chicken stock 1 teaspoon sea salt (Celtic) Cracked black pepper 3-4 tablespoons extra virgin olive oil. Place lentils in saucepan with 1.5 litres to 2 litres of water. Allow to soak for 1 hour. Rinse the lentils and put in 1.5 to 2 litres of new water. Add the chicken stock. With medium heat cook the lentils for 10 -15 minutes. Then add the rest of the chopped /diced vegetables and tomato puree. Add the sea salt, black pepper and cook until vegetables are tender, (not too soft as this destroys the nutrients) Once the soup is cooked take saucepan off the heat and put in the 3 -4 tablespoons of olive oil and stir. Add sea salt to enhance the flavour. For those who are bold add one teaspoon of Balsamic Vinegar in your serving of the soup. All the Greek people on this list will relate to this added ingredient As a side dish have some anchovies (raw) in extra virgin olive oil and balsamic vinegar with a slice of Rye /Sourdough Edwards bread. Serves 4 to 5 Enjoy!

19.01.2022 "If You Fail To Plan, You Plan To Fail " Hi Gang. Hope you are all ace! I would like welcome our newest member, Muss Amiry who joined TBF Personal Training this week. We wish him all the best on his journey to improved health and fitness....Continue reading

19.01.2022 Hi Gang. I hope you are all doing well. As a personal trainer I get asked what diet produces the best results. ... The problem with going on a diet I tell them is that, at some stage we will go off it (often, not long after we have started). Rather than going on a diet, we are far better off to simply (and permanently) change our eating habits. Changing our eating habits permanently can include: # Stop eating when we are full. ( Pic was taken at 9.30 pm at a wedding on Saturday. I had no soft drink, the white bread was untouched and some of the dinner was left behind as I was feeling fullish from the entrée & antipasto) # Making healthier choices i.e. grilled foods over fried foods. # Reducing alcohol intake from 4 to 5 days per week down to 1 day per week # Reduce portion sizes, instead of eating a small farm animal for dinner :) You get the idea. The vast majority of people who lose weight on a diet regain the weight and often, more. Temporary behavioral change (a diet) produces temporary physical change. And who wants that? :) To vibrant health and fitness

18.01.2022 Move your body (often) Feed your body (well) Rest your body Listen to your body Love & Respect your body... - To Vibrant Health & Fitness

17.01.2022 Smashing out a kickboxing session at Swiss packaging Keilor#Kickboxing#CorporateClient#fitness#feelinggood#no Excuses#discipline

17.01.2022 Self Help for Dummies - Dont eat what you don't need - In most cases the solution is you - Joining a gym isn't attending a gym... - Changing 25 things at once is a bad plan - Knowing isn't doing. Do more - Be more committed to success than comfort - You won't undo two decades of bad choices in 5 weeks - Be realistic - Make better choices To Vibrant Health & Fitness

16.01.2022 Friday Funny How To Lower Your IQ in 9 Easy Steps The following is a list of some silliness i've been putting together the past few days. Nothing to do with increasing fitness knowledge or any personal development today. :) ... 1. Watch the Jersey Shore or other "Reality TV" trash 2. Smoke or take Illicit drugs 3. Increase the size of your lips with Collagen 4. Watch Jackass 5. Take up UFC or cage fighting 6. Deprive yourself of sleep. Often 7. Strap yourself to an Xbox 5 hours per day 8. Eat plenty of processed crap 9. Use the word like at least twice in every sentence Have an awesome weekend. To Vibrant Health and Fitness

15.01.2022 "Todays food is tomorrow's body" TBF Personal Training"Todays food is tomorrow's body" TBF Personal Training

15.01.2022 Hi everyone. I would like to share with you a success story that will inspire you. In 3 months Luth has dropped a healthy 8 kilos ( 17 pounds ) . ... Luth accomplished this by: # First and foremost having and maintaining a positive attitude about getting into better shape # Training with me 2 times per week # Having 4 to 5 smallish meals per day and follows my Low GI food plan # Supplements daily with the 3 fat burning supplements # She has cut back on refined carbohydrates / sugars # Drinks adequate amounts of water for her weight ( 1.5 litres ) # She re-schedules her session when she misses out due to work commitments She now feels more energised, has a better physique and is happier. So well done Luth you are an inspiration to the rest of us. She will be receiving a weeks worth of Personal Training for free. This is the true meaning of inspiration: If Luth can do it, you can do it too. So if you are struggling with your weight loss goals I suggest you read this email a few times and meditate on it. Then take action to do whats required. Its all worth it. To vibrant health and fitness,

13.01.2022 Personal Training studio revamp. Latest technology in flooring to minimise joint impact and maximum grip to minimise injuries. #TotalBodyFocus#ptstudio#revamp#getting results#trainhard#nevergiveup

13.01.2022 Good morning gang. As my last post touched on I am not a folower or an advocate of any particular diet. However when it comes to increasing your nutrient intake I am believer in the rainbow diet. diet as the name suggests has a variety of colours similar to the plate of fruit I am having for breakfast pictured below. Each colour has particular nutrients vitamins and minerals essential to good health. ... To vibrant health and fitness

11.01.2022 Delicious Greek Lentil Soup with Rosemary infused olive oil sourdough bread. Hi Gang. Hope you are all ace!... This week I have a delicious recipe that is a well balanced complete meal. Lentils are a great source of protein and we have low GI Carbs from the veges and the Rye sourdough bread. We have a great source of fats with the Extra virgin Greek olive oil and home made olives in brine. Recipe: Ingredients: 1 cup of red/ green lentils (about 250 grams) 1 large onion 4 to 5 medium cloves of garlic 1 large carrot 2-3 medium celery sticks 1/2 bottle or 350 grams of Tomato Puree (i.e. Bertolli Classica Traditional Italian Cooking Sauce) or 1 cup diced tomatoes 1.5 litres of water (add 2 Stock Cubes 7’s( Massel) Chicken stock) 1 teaspoon sea salt (add at the end as not to harden the lentils) Cracked black pepper 2-3 tablespoons Extra Virgin Greek olive oil. 1 tea spoon of Curry or Cumin powder 1 pinch of Chilli flakes 2 Bay leaves Method. Wash the lentils in cold water and then rinse with a sieve into a bowl. Turn the heat on the pot and pour in the olive oil. Now its time to prepare the vegetables. Chop the onion and lightly brown in the pot. Then slice the carrots and celery and add them to the onions. Let them caramelise for a few minutes. Slice the cloves of garlic and add it to the veges. Then add all the other ingredients. Put in 2 bay leaves ,Add in the Curry powder or cummin powder and a pinch of chilli flakes to give it a bit of a kick! Stir for a 1/2 a minute. Add the tomatoes and lentils. Add the 1.5 litres of Stock. Ready made vegetable stock will suffice. Cover the pot and simmer for about 45 minutes. Remember to add the salt at the end. Once the soup is cooked take saucepan off the heat and put in a few more tablespoons of olive oil and stir. Add sea salt to enhance the flavour and some cracked black pepper. As a side dish have some olives or anchovies (raw) in extra virgin olive oil and balsamic vinegar. Also I use Edwards Rye sourdough bread. I drizzle it with some extra virgin olive oil. Sea salt , pepper and some Thyme or Rosemary. Place them on a George foreman or a hot pan and give them some nice colour both sides. For those who are bold add one teaspoon of white wine Vinegar in your serving of the soup. Serves 4. Enjoy!

11.01.2022 Everything tastes better with Feta. Apart from adding extra flavour to your salads there are some health benefits to eating Feta cheese: #Compared to other cheeses it's lower in calories and fat #There are no added colours... #Its high in B vitamins, phosphorus and calcium #It contains beneficial bacteria and fatty acids My personal favourite is Dodoni Feta To vibrant health and fitness

10.01.2022 Whilst travelling on holidays Gideon always takes time out to train.#Holidays#Mykonos #everydayimmuscli'n

10.01.2022 "With your Health & Fitness you are either getting results or making excuses.But you can't have both." -TBF"With your Health & Fitness you are either getting results or making excuses.But you can't have both." -TBF

10.01.2022 Hi everyone. I would like to welcome two new clients to TBF Personal Training: Zoe and Monica. We wish them all the very best on their journey to vibrant health and fitness. For this weeks post I may ruffle a few feathers. We dont always have to agree with each other... just listen to each other and consider.... So here is what I think about consuming an overload of Christmas calories. 1. Its perfectly fine to enjoy food, look forward to a meal or two and include some treats into your Christmas food plan. The occasional splurge is fine however not when it lasts for three days or three weeks. The biggest eating issue at this time of the year is the ridiculous volume of food most people consume and not for one day. We eat because its there. Because its free. Because weve worked hard all year (and therefore we must overeat go figure) and one of my personal favorites because its all paid for! Wouldnt want to waste anything now? Imagine a world where we ate because we actually needed food, rather than wanted it, medicated with it, socialized with it or rewarded ourselves with it. What a concept. Crazy, I know. :) To Vibrant Health and Fitness

06.01.2022 Your Best Defence Is Offence Hi everyone. So as the masses go crazy with this Corona Virus and they go on stocking up with toilet paper and hand sanitizer I am stocking up on these Immune boosting supplements and raw organic foods. As a personal trainer I can not afford to get sick. So I am sharing with you how I fortify my Immune system on a daily basis.... 1. ASEA . The world's leading Redox Molecule supplement. It increases your body s Glutathione levels. This in turn boosts your immune system. It s also helping people increase energy reduce brain fog, get rid of psoriasis and Ezxcma and reduce chronic pain. It helps me push harder and longer during my sessions. I drink 60 ml to 90 ml per day. https://www.youtube.com/watch?v=DYDpVk4R03U 2. Metagenics Multivitamin. Not all vitamins are made equally. Metagenics is a practitioner brand multi that's in the top 10 multivitamins of the world. It's an Australian brand so I support local products. 2 per day. https://www.multivitaminguide.org/best-multivitamin.html 3. I drink Colloidal silver. It has anti viral properties and has been used for decades to ward off disease and viruses. 4. I eat raw organic produce as often as possible. They contain less pesticides and herbicides and the taste is so much better. 5. I aim for 7 to 8 hours of quality sleep. I have modems switched off at night to minimise harmful EMFs and I have my mobile in flight mode. 6.We go on holidays every year to unwind and de stress. 7.I exercise moderately 3 to 4 times per week. No I don't train every day or like a maniac, I lift weights for 30 minutes per session, I stretch my body daily go for quick walks a few times per week because its good for my 50 year old body. My body in turn releases endorphins that makes me feel better. 8. I associate with loving caring people. 9. I practice common sense hygiene. We all have choices and I hope you also make the right choices to protect yourselves and your families. To Vibrant Health and Fitness

06.01.2022 Temporary behaviours produce temporary results. Stop being the temporary person.Temporary behaviours produce temporary results. Stop being the temporary person.

06.01.2022 Move your body Feed your body Listen to your body Love your bodyMove your body Feed your body Listen to your body Love your body

05.01.2022 " Improve Your Relationship With Exercise " Hi gang. Hope you are all doing well. When it come to exercising consistently one of the biggest challenges for many of us is boredom. ... Also many of us dont enjoy the whole getting sweaty, stinky out of breath thing. Not to mention our dislike of runners, track pants, lycra (but enough about my wardrobe lol) or any activity requiring some form of coordination. So how do we go about making the whole process more enjoyable? Below are a few tips that may help you. A four legged hairy distraction If you find walking a little boring on your own try walking with your dog ( or even your neighbours dog). You will find time will pass quicker when your four legged friend is in tow. And your enjoyment factor may go up by a notch (or two). Music Music has the ability to take you to another place , to change your mood and to calm your mind. So try adding your favourite tunes along with your hairy friend and your enjoyment factor may go up again a notch. Eye Candy Sorry ladies, not the Chippendale or Manpower and fellas not the Megan Gale or Salma Hayek type lol .Try adding a final ingredient to the recipe by choosing interesting scenery. It could be going for a walk along the beach or by a lake or even by the countryside. The fresh air and the stimulating environment may even encourage you to walk even longer now. So I encourage you all to experiment and persevere a little when it comes to enjoying your exercise. You could be walking on a treadmill in your garage staring at four blank walls or you could be walking by a beautiful lake, Avicii pumping in your headphones, Rover in tow and working on your suntan and really enjoying the whole experience. It's the same exercise however the later is more enjoyable. To Vibrant Health and Fitness

04.01.2022 " Your Best Defence Is Offence " (Part 1 ) # Good Gut Health Hi everyone.... Hope you are doing well. Over the coming weeks Ill be educating on how you can protect yourself from viruses by boosting your immune system. A strong immune system means your body will be better equipped to fight off potential viruses. And in these crazy times, it's important to go over the most important ways you can support your immune system naturally. These are simple things you can do that dont cost anything. They are vital if you want to minimise outside intervention and be in control of your health! Firstly we need to be aware of some of the general things you should be avoiding: # Destructive diet and lifestyle habits e.g. eating processed refined foods, smoking, lack of exercise and lack of good quality sleep. # Excess stress and anxiety by limiting yourself to toxic environments and by taking on good mental and emotional practices like peep breathing, yoga, earthing, facials and massage. Use the above as a foundation then step things up with this natural way to support your body in building and maintaining a strong Immune system. 1. Good Gut Health The gut is scientifically regarded as the '2nd brain' because of the billions of neurons inside which are important to key bodily functions. Also, inside your gut are millions of bacteria, good and bad. If the good bacteria outweigh the bad, your immune system will perform well. But if the bad guys take over, your immune system will weaken, making fighting off infections more difficult. Just about any type of chronic inflammation, autoimmune dysfunction can be traced back to poor gut health Do the following to increase good gut health. # Fermented foods - include these in your diet: sauerkraut, kimchi, kefir, organic yogurt, olives, pickles and kombucha; # Eat Vegetables - these contain PRE-biotics, which feed the healthy bacteria inside your gut that are created from the PRObiotics; # More Raw Plants - add more fresh fruits and juices to your diet early in the day to support your body's natural digestive/detox cycle. Later in the day be sure to add raw greens or salads which add crucial water content and fibre to your diet to support the movement of denser foods quickly through your digestive system; # Fast or Colon Cleanse - Periodically and especially before flu season, you should do a natural colon cleanse and /or fast on fresh juices for a few days to give your digestive system a chance to heal and reset. Remember, a clean well functioning digestive system goes hand in hand with a healthy gut. To Vibrant Health and Fitness

03.01.2022 Fat Burning Dinner " Greek Salad with Chicken Schnitzel" Hi everyone. Hope you are all keeping warm on this coolish day.... I would like to welcome a new client the wife of Sukumar... Geetha to TBF Personal Training. We wish her all the best on her journey to improved health and fitness. This week I have a great fat burning recipe for you that you can utilise in your healthy heating plan. We had this dinner last night. Ingredients: Prepared chicken schnitzels. Cooked in olive oil and utilised paper towels to draw out excess oil. Greek Salad 50 grams Dodoni Feta ( for an authentic strong flavour) Several Kalamata olives (The tastiest Olives IMHO (then again I do have a Greek heritage Opa!) Several Cherry tomatoes Sliced red onion Dried Oregano Sliced Cucumber Sea salt Black pepper 2-3 table spoons Extra Virgin Olive Oil 1 tea spoon White Vinegar In a separate bowl dice the Dodoni feta and place in bowl with olives, sliced red onion, sliced tomatoes and cucumber. Season with sea salt, dry Oregano ,Olive oil and white vinegar. Enjoy! Serves 2. Grilled / fried chicken and salad does not spike your sugar levels thus your Insulin levels remain low. This in turn allows your body to burn fat for fuel and not to store it. (Also called Ketosis) To Vibrant Health and Fitness

03.01.2022 Hi everyone. I hope you are all ace. I would like to welcome Dee to TBF Personal Training.... We wish her all the best on her journey to vibrant health and fitness. For the benefit of my 4 new clients the past few months I am resending this fat burning tip. This week I have a great tasting , nutritious salad that will help your waist lines look slimmer. : ) Carrot / Cabbage / Mint Salad Ingredients: 2 medium organic carrots (Coles supermarket) fresh cabbage Extra virgin olive oil ( 2-3 teaspoons) Organic Apple cider vinegar (BRAGG) ( 2- 3 table spoons) (Generation Of Health Shop 93 @ Watergardens ) A few organic mint leaves ( Gideons herb patch : ) ) Pinch of Himalayan Sea Salt Serves 4. Slice cabbage finely and grate carrots into a bowl. Add the extra virgin olive oil (2 teaspoons) & 2- 3 tablespoons vinegar & pinch of sea salt. Garnish with mint leaves. This is a highly nutritious, fat burning salad. The fat burning component comes from the apple cider vinegar. Apple cider vinegar has some magical property which helps eliminate fat cells from the body. For quicker results take a couple of teaspoons before each meal mixed with 20 mls of water and youll be amazed at how your clothes will become looser in no time. Keep away from those Krispy Kremes in the mean time! : ) To Vibrant Health and Fitness

02.01.2022 Keto Friendly Meal Mediterranean Meatballs with Garden salad. Hi Gang. Hope you are all ace!... Here is a healthy and tasty suggestion for dinner that wont go to your hips :) Recipe: 800 - 900 grams Mince 10% fat Coles 1 large white Onion Handful of fresh parsley chopped 1 tea spoon Cumin 1 tea spoon Oregano tea spoon Sea Salt Cracked Black pepper 1 egg cup bread crumbs Dice Onion and finely slice the Parsley Add to the mince, with salt, pepper, cumin, oregano 1 egg and bread crumbs. Mix together and make small round patties. Place under hot grill for about 7- 8 minutes each side. Voila! Serve with a garden salad to help you lower your sugar levels / Insulin and burn more body fat. To Vibrant Health and Fitness

01.01.2022 You cant choose your genetics, however you can optimise them : - Gideon Kalatzis Sam De Giacomo got rid of 32 kilos and a massive 88 cms off his measurements in 9 and a half months training with me. If Sam can do it you can do it too. How did Sam do it?... 1. He had a positive attitude about the whole weight reduction process. 2. Consistency. Sam trained religiously twice a week and also performed 2 bike rides per week. 3. He changed his eating habits. He reduced his portion sizes and stopped abusing his body by reducing the crap from his food intake! How does he look and feel? Awesome! To vibrant health and fitness,