Truform Fitness | Fitness trainer

Truform Fitness

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25.01.2022 Opportunity or Excuses The two choices we have in times like these. I believe that those who focus on the opportunity will emerge THRIVING with an even better quality of life.... You can use challenge as a gift or become victim to it. Here are a few areas to improve your life in this strange time: 1. Bond with your family and friends. Whether in person or over Facetime. We get so busy in our lives that we neglect those closest to us so often....Im guilty of this as well. Use this time to reconnect. 2. . If you always felt pressed for time before, you may find yourself with extra time now especially if you are isolating. Cook delicious, healthy meals at home. Learn or create new recipes. Discover new things you enjoy. Workout DAILY in your home (you dont NEED a gym to get fit) ( ) Your health MUST be a priority in times like these. 3. . Read more. Listen to podcasts. Journal and uncover what you want out of life. Again all of those things you never made time for are perfect for right now. Hate that job youre away from anyway? Craft your next career move. Use this time to DECIDE who you want to become. And remember this Your thoughts control your emotions. Your emotions control your actions. Your actions today control your future outcomes. Know where you want to be when this blows over, as it inevitably will. Align your thoughts with that now so you can create it. If you allow your thoughts to become consumed by negativity, that is the result youll have weeks, months, or years down the road. What opportunity do you see for yourself through all of this? Please share! Im planning to come out stronger, how about you?

25.01.2022 Simple way to show where the change actually happens. Its not happening at the gym and I keep telling people this, especially those who think training 6 days a week, or twice a day is going to get them better results. No...performing better equals better results. Thats not going to happen if you dont rest and recover.

25.01.2022 Todays workout left me drenched. Just a skipping rope required. (Sub For jumping jacks if you dont have a rope) 35 seconds work / 15 seconds rest... Complete 4 rounds with 1 min rest between rounds. 1 - Skipping 2 - Loaded Beast Pushups 3 - Sweeping side Lunges 4 - Bunny Hop Sprawls 5 - Reverse Crunch Hip Raise Enjoy!

24.01.2022 I think Ill be ok What are you working with as gyms all over are closing? Let me know

21.01.2022 Credit to Simon Blackburn from STRIVE Fitness & Nutrition...this is absolutely hilarious. Number 6 . .... . 7 DIFFERENT DIETS EXPLAINED!: 1. KETO - A diet comprised of mostly fat. The magic of this diet is when you amazingly burn calories just trying to explain how the diet works to people who think youve finally cracked. 2. CLEAN EATING - A diet designed specifically to make you think youre eating like a warrior Spartan. But ultimately youre a huge pain in the arse at parties. No one wants to see eating chicken breast on a bed of kale chips at your sisters 21st. Just stop it. 3. IIFYM - If It Fits Your Macros. This diet is essentially the accounting of diet plans. You measure everything down to the gram. Just so you can squeeze in a pint of Ben & Jerrys Tonight Dough into your diet. Congratulations. Youre now the Stephen Hawkins of nutrition. Yay you. 4. VEGAN - Youve decided that killing animals for food is a disgraceful way to live. So youre now happy to eat the food that my food eats. This diet is perfect for those who wish to rise up above everyone else and declare that youre now better than everyone. And hey, you probably are. This diet also has a nasty side effect: Proponents of it simply cannot go for prolonged periods without talking about their diet. 5. INTERMITTENT FASTING - This diet blows the old six meals a day advice out of the water. You now starve yourself for 16 hours, only to eat your body weight in everything for 8. You now eye off small children as food during your fasting window. As you now eat your first meal at midday, every single minute of every hour is like an eternity. You swear you could build a replica of the great Pyramid of Giza in the same amount of time. 6. DETOXING - You realise that in 5 days time you have a 10 year school reunion to go to. So you now resort to lemon teas and cabbage water or tablets ground from old unicorn horns to shed 10 kilos in record time. You make it to the event now 12 kilos lighter...after peeing every 15 minutes every ounce of liquid floating around in your body. And shitting through the eye of a needle. Your stomach sounds like a rhinoceros on heat. And youre about to pass out from malnutrition. You then look around and see your old school friends, and theyve all let themselves go. You now wonder why you bothered. You then smash several bottles of red wine and hook up with the person who gave you crabs in Year 12. 7. SEAFOOD DIET - You see food. You eat it. You punch anyone who even looks sideways at your eating habits. This diet is perfect for those who are physique competitors who have survived on nothing but water, chicken breast and venomous spite for 4 months. (Absolute gold)

19.01.2022 , It is easy to say, I am going on a diet. It is harder to say, I am going to eat 100% healthy today.... And it is really hard to actually eat 100% healthy. We like the grand idea of a diet or program, but nobody really likes the idea of doing the hard work or going through restriction and deprivation. But the reality is that when we try to follow a strict diet, it rarely lasts... which is why thousands of people make a New Year's resolution to lose weight every year. Many people don't actually stick to a diet the way that they are supposed to. Unless you plan to never get busy, always be prepared, pass up every birthday party and dinner invite, skip holidays and stick to a schedule all day every day - LIFE will get in the way of your "perfect" plan. Some people may follow a diet or meal plan perfectly, but it can become too strict for too long. Then they often go back to their old way of eating because they don't know what else to do when theyre are not on the plan. Or they begin a plan that was meant to be temporary and continue to follow it for too long - which can lead to deficiencies, disordered eating habits, or other health (mental, metabolic, hormonal) consequences. A lot of people may follow a strict plan for a while but won't really enjoy it. This discontent can pose a serious challenge for a diet to be sustainable long term. So, instead of another diet this year, why not choose small daily changes? Focus on what is possible and doable and what you can do TODAY. You cant set a goal to lose 12kg and expect to lose 5 within the first day. Regardless of which nutrition or fitness plan that you follow, you need to make your plan a priority, do the hard work (yes, this is not easy!), and stay consistent. You have to show up again and again and again... even when you want to quit. Lets say we go to the future and we go to the place where you have reached your goal... say you lost all of the weight... You wont remember the small failures that seemed so big and important at the time. That Tuesday that you overate is irrelevant. Arent you glad you didnt quit when the scale went up by 2kg? Or when things got tough? What small choices can you make today to reach your goals this year?

19.01.2022 Beep test training The only way to get better at something is by doing that thing! Want to get better at pushups - do more pushups ... Want to get better at running - do more running.

18.01.2022 Doing the same thing, expecting a different result. If you’re starting yet another cheap diet/meal plan or workout program you purchased online, I want you to think about something... How will this be different to the countless diets and programs you’ve done in the past?... What happened to the results from the last time you did this? Diets, meal plans & workout programs are just temporarily covering up who you are. Permanent results reside in changing who you are.

17.01.2022 Today’s workout left me drenched. Just a skipping rope required. (Sub For jumping jacks if you don’t have a rope) 35 seconds work / 15 seconds rest... Complete 4 rounds with 1 min rest between rounds. 1 - Skipping 2 - Loaded Beast Pushups 3 - Sweeping side Lunges 4 - Bunny Hop Sprawls 5 - Reverse Crunch Hip Raise Enjoy!

16.01.2022 Day 2...171 pushups 4 variations - 7 x 22reps & 1x 17reps ’ ... 171 push-ups represent the 17.1% of Australians who received a prescription for a mental health medication in 2018-2019. The vast majority of these (~80%) were for anti-depressants, which were used by around 3 million Australians. So what is an anti-depressant medication? The most common anti-depressants work by increasing the availability of neurotransmitters, which affect how our nerves communicate with each other in our brains and all over our bodies. Neurotransmitters affect many parts of our lives, from our mental health, to our guts, to how we feel pain. So, even though these medications are technically called anti-depressants, they have been used for a wide range of health conditions. . . . . #pushforbetter #pushupchallenge #mentalhealth #pushups Song: Ace Hood - We Ball https://youtu.be/Rx1gz0qMJ44

16.01.2022 Failing to keep the weight off? It's not because you don't have enough information, there's plenty information out there. Is it because you're not doing "Barry Biceps" special workouts? No, his workouts aren't that special. And they certainly aren't the solution to your constant struggle.... The reason why you're struggling to lose that weight is because you're relying on the unreliable....Motivation. Motivation is highest when we want to do something difficult - like a weight loss challenge that dangles a prize or punishment in your face. Will this solve your problem? No. "Well Darren, what should I focus on?" Two words - Habits & Behaviours

15.01.2022 Lets talk about your ideal weight for a second. I get this so often its not even funny anymore...heres an example of what goes down. A woman says she wants to get to a certain body weight, when asked why, she says...... Thats what I weighed when I just finished high school 15yrs ago Look, a lot has happened in 15yrs, including having 2 kids. Our bodies are changing everyday, trying to be the same person you were 15yrs ago is practically impossible. Explore where this ideal came from in the first place. If you have a specific number in your head consider its origin and its practicality or relevance. Is it a weight youve been recently at which you felt good at? Or Is it a weight you believe you should be because thats what the BMI results said? (BMI is a load of just by the way - its not relevant for everyone) You are the expert of your body. Get to know it. Understand it. Tune in to it. And appreciate all that its capable of.

15.01.2022 Tabata Supersets Time to complete: 22 minutes All you need is 1 Kettlebell ... 20 seconds on / 10 seconds off (x8) Total round time of 4 minutes Superset #1 Pushups + Tricep Extensions Rest 2mins Superset #2 Goblet Squats + Swings Rest 2min Repeat. Let me know how you go! #homeworkout #tabata #fitness #squats #pushups #hiit #workout #getfit #getstrong #dailymovement #getitdone #kettlebellworkout

14.01.2022 If you look for something to confirm your bias, youll find it - Dr Layne Norton If you watched game changes you need to watch this. https://youtu.be/R6Ju_HdWB0Y

14.01.2022 So Im doing the push-up challenge this month I'm completing 3,046 push-ups in 21 days (starting on the 11th) to raise awareness and funds for mental health. I have set a modest amount to raise so would be great if you could help out. (Just follow the link).... Please support me as I #pushforbetter this May.

14.01.2022 There are no bonus points for suffering. People seem to wear this badge of honour for doing diets or programs that causes intense muscle soreness or going without with eating for days. Some even take pride in telling people Ive hardly had any sleep or Im running on fumes... How or why is that something to be proud of? Youre suffering! And so is your success. Think about it. If you get good results from all that suffering, whats going to happen when that suffering stops . , . Making simple changes to what you currently do is truly the best approach. Its a pathway that will enable you to consistently make progress. Yes it may take longer, but at least youre not suffering for a few months just to put it all on again once its done.

13.01.2022 I avoid lifting weights because I dont want to gain muscle and see the scale go up Thats probably why youre not seeing the changes you expect...lean, firm & shapely bodies arent built by cardio.I avoid lifting weights because I dont want to gain muscle and see the scale go up Thats probably why youre not seeing the changes you expect...lean, firm & shapely bodies arent built by cardio.

12.01.2022 So I’m doing the push-up challenge this month I'm completing 3,046 push-ups in 21 days (starting on the 11th) to raise awareness and funds for mental health. I have set a modest amount to raise so would be great if you could help out. (Just follow the link).... Please support me as I #pushforbetter this May.

11.01.2022 Grab a pair of dumbbells and get your sweat on. I got mine from K-Mart. 3 Circuits, each doing 40 seconds on 20 seconds off. 3 x through on each one - 30 rest between rounds and 1 min rest between circuits. Circuit 1... Glute Bridge Press Staggered Squat + Press Plank Lateral step + 4 Squat Thrusts Circuit 2 Curl + Lateral Raise Knees to 3 Squats 4 Jump Jack + 4 Knees to Elbows Circuit 3 Reverse Fly + Kickback 2 Upright Rows + 2 Revers Lunges 6 Mt Climbers + 1 Commando Plank #homeworkout #fitness #dumbbellworkout #homefitness #workoutroutine #cardio #core #throwdownthursday #fatloss #weightloss

11.01.2022 Admittedly, in my teens and early twenties it was was all about aesthetics. But then I came to a very awakening realisation...when I dont workout become more susceptible to a negative emotional state. ... Exercise is more than just building muscle, gaining strength, correcting imbalances or getting rid of aches and pains. Its part of 3 things that have been proven to instantly promote a positive shift in our emotional state. The other two being: & And Ive made a conscious effort for these 3 things to be a non negotiable part of my life. Ask anyone who really knows me...I can act like a child sometimes because kids know how to have fun and not take shit so seriously all the time. And music...well Im a house fanatic. (It really touches my soul). So...whats the point of this post? Its to urge you not to view exercise as some torturous thing you have to do to lose weight. Its not responsible for weight loss...weight loss is your diets responsibility. Exercise is the medicine for your body AND your mind.

10.01.2022 " ' Its easy to believe that in order to achieve a successful body transformation, one needs to have unwavering willpower and motivation. I'll let you in on something, I'm very rarely motivated to do the things I need to do, so I can stay in shape. In fact, if I relied on motivation and willpower alone...I wouldn't be the way I am right now.... Successful body transformation is less about motivation and willpower. It's more about your environment. One simple step, which is often overlooked by many...can stop the need for you to rely on willpower. Because sometimes willpower just isnt enough (think back to when you cheated on your diet even though you really wanted to change). The step I'm referring to is the Kitchen Clean Up. This is when you go through the contents of your fridge and pantry and get rid of all the things which are not in alignment of the goals you have set for yourself. But don't just get rid of or cut something out. Replace it with something better. Doing this simple step, will make healthy choices more accessible, and unhealthy ones an inconvenience...eliminating the need to rely on willpower & motivation! Now, I know most parents reading this are thinking "Yeah but what about my kids snacks?!" Or you may be thinking "I live with other adults who are not on the same journey as me, I cant just get rid of stuff" That's fine, try one of these two things: #1 - Talk about it. Tell those close to you about the changes you are trying to make. Ask them for their support...."I really need your help with this." #2 - Compromise. When you shop, instead of buying massive tubs of ice-cream or family-size blocks of chocolate, buy just enough for each person to have 2 single serve treats a week. Lifestyle change needs to be viewed as a continuum. Finding that middle ground is where success and sustainability can be found...more on this in another post. Let me know your thoughts

10.01.2022 Yesterdays boot campers having a good laugh

10.01.2022 Day 2...171 pushups 4 variations - 7 x 22reps & 1x 17reps ... 171 push-ups represent the 17.1% of Australians who received a prescription for a mental health medication in 2018-2019. The vast majority of these (~80%) were for anti-depressants, which were used by around 3 million Australians. So what is an anti-depressant medication? The most common anti-depressants work by increasing the availability of neurotransmitters, which affect how our nerves communicate with each other in our brains and all over our bodies. Neurotransmitters affect many parts of our lives, from our mental health, to our guts, to how we feel pain. So, even though these medications are technically called anti-depressants, they have been used for a wide range of health conditions. . . . . #pushforbetter #pushupchallenge #mentalhealth #pushups Song: Ace Hood - We Ball https://youtu.be/Rx1gz0qMJ44

08.01.2022 New workouts and many other helpful tips will go up in this group...and its all free. If youre wanting guidance or just some way of staying sane at this time, then come join us! ... https://www.facebook.com/groups/jtmtcommunity/?ref=share

07.01.2022 You have a body - you have a gym #noexcuses 1 Push up / Bird Dogs 2 Squat / Lunge Jumps 3 Walkout / Squat Thrust... 4 Glute Bridge / V-Up 5 Prisoner High Knees Round 1 - 50s On 10s Off Round 2 - 40s On 20s Off Round 3 - 30s On 30s Off Round 4 - 20s On 5s Off #homeworkout #nogymnoproblem #workoutroutine #sweat #homefitness #bodyweightworkout #bodyweighttraining #cardio #abs #fullbodyworkout #getitdone #stayfit #dontquit #perth See more

07.01.2022 Think about yourself in the future. Youre at your ideal weight range, fitting into smaller clothing...looking and feeling the best youve ever felt. Now think ...about how and what that person eats. Then come back to the present...are you doing the things that align with what you want?

07.01.2022 Have you ever rewarded yourself with a sweet treat or something unhealthy just because you had a great workout? Its common. Many people believe that because they exercise, they are in the negative as far as their calorie input/output goes.... Unfortunately, this sort of thinking is just a way to rationalise making unhealthy choices or overeating. Most people with a lean body and a 6 pack didnt get like that by justifying their way to the buffet table. Keeping your calorie input/output in check may sound simple enough but the reality is that many people have no idea how many calories they consume on an average day. This is because.. People tend to underestimate or under-report how much they eat. People tend to overestimate the number of calories they burn. Calories out or burned is so individualised (Thank you, Metabolism). Two people can do the exact same workout and burn different amounts of calories. Just like two people can eat the exact same meals and one can lose weight while another doesnt lose any. The truth is that 30 minutes of the hardest, fastest workout around will likely not cancel out the late night ice cream sundae binge. Do the math. An average one hour workout of moderately intensive exercise will burn 300-400 calories. Thats one hour of hard work with plenty of sweating and hard breathing. Now, say on the way home from the gym, you decide to grab a Big Mac and a medium soda from McDonalds. In about 5 minutes, youve consumed 760 calories (540 from the burger and 220 from the soda). The bottom line is you simply cant out train a bad diet. If you try to fight a bad diet with exercise, the exercise will lose every time. The only way to lose weight and get a lean, healthy body is exercise AND eat a healthy diet. Exercise (resistance training in particular) builds muscle and can increase your metabolism, but you wont lose weight if you continually eat more than you can metabolize (burn off.) Weight loss is driven by diet and maintained by exercise.

06.01.2022 There are two types of goals Outcome goal: Lose 10kg. Behaviour goal: 10,000 steps a day.... To save your sanity... Focus on consistently doing the behaviours that will lead to your desired outcome. The outcome itself wont just happen. You have do something to get there. Of course the behaviours (things you do) can be broken down into smaller, more manageable ones, depending on your skill level. For example If you dont know how to track calories you can: Take photos of your meals and assess your serving sizes. Eat until youre satisfied not stuffed Slow down when youre eating Limited calorie filled drinks and have more water. Start with what your are ready, willing and able to do and develop your skills.

06.01.2022 First Zoom Group Fitness Class! This was fun These sessions will be exclusive to those who jump on the upcoming 6 week Challenge.... Hit me up for deets

06.01.2022 Doing the same thing, expecting a different result. If youre starting yet another cheap diet/meal plan or workout program you purchased online, I want you to think about something... How will this be different to the countless diets and programs youve done in the past?... What happened to the results from the last time you did this? Diets, meal plans & workout programs are just temporarily covering up who you are. Permanent results reside in changing who you are.

06.01.2022 I always seem to nag about proper form, I do this for a reason. You may be able to get away with poor form at the beginning but as you start to fatigue during a workout or start lifting heavier throughout a program...eventually something will go wrong. It takes 3x the amount of work to retrain or learn proper form for someone whos been doing it wrong for ages.... Example, if you do 1000 reps of a squat with bad form it will take 3000 reps (or more) to learn the proper way. So it pays to get professional advice from the get go...save yourself from injury and the hassle of having to start over.

05.01.2022 My diet and exercise program isnt working! Uhhh, think again. This isnt just a Monday to Friday thing. In fact from experience, this is where SO many people stuff it up.... I ate well and trained hard this week, so I deserve a treat. (Proceeds to eat their weeks deficit in two days ) You cant push pause on this. Its a 24/7 thing. CALORIES STILL COUNT ON WEEKENDS

04.01.2022 A common mistake is to make goals which we dont really have control over, these are known as outcome goals. Example: I want to lose 10kg or I want to tone up... There are so many factors that will effect the outcome ie. stress, schedule or time availability just to name a couple. Thats why behaviour based goals are so important. Example: Meet my calorie needs at least 75% of the week. Or Lift weights at least 3x a week These are goals we CAN control and consistently hitting them is highly likely to lead to our desired outcome. Focus on the things you have control over.

03.01.2022 Ive pushed the started date back on this, just to give me some time to set it up properly. . Home Fit 6 Week Challnge... Minimal Equipment Workouts (think dumbbells, Kettlebells...body weight) suitable for advanced and beginners. Weekly Challenges / tasks to keep you accountable Weekly Live Group session via Zoom Coaching on the understanding of why countless other attempts have left you feeling disappointed with your results. If youve been wanting to have a chance at working with me... and learn the truths about transformation, then this is it. Comment below for more details or message me directly

02.01.2022 One of the most common patterns I see as a fitness and nutrition coach: People trying to get (and stay) in shape, exercise diligently for months - then get derailed when change happens...whether its a holiday, big deadline at work, change of career or when life just gets tough. They fall off the wagon and many wont get back up again for years!... Why? Its not the right time at the moment Darren. Im just waiting for things to get back to normal so I can continue where I left off. Youve pushed pause again, and thats a problem. Health isnt something you can pause. Just like life, it will continue whether you make the most of it or not. Until your time is up. When you exercise regularly you get a training effect that changes the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimize health and function. Stop exercising and your body starts adapting to that doing nothing so you start to lose all these benefits you worked so hard for. What you need to realise is that there will always be something happening in your life, there may never be that perfect time. And even if the perfect time does come around...it never lasts long. Adjust your fitness dial with out ever turning it off. Thats how you can continue to achieve and maintain your health even when life gets tough. Dont underestimate the benefits of exercising just 15 minutes a day!