For some women that do mainly steady state cardio training, can lose weight everywhere else on their body but continually put weight on thei

In this modern world we spend way too much time in seated or kyphotic posture (rounded). These now habitual postures cause tightness, poor posture and can lead to pain or injury down the track. As important as exercise is, It's just as important you spend time working on your posture and mobility. Our 3 step process to improving your posture is as follows: 1: Myofascial Release 2: Mobility Drills 3: Activation Exercises Myofascial release or ‘self-massage’ drills are highly r

[The 4 Pillars to a Successful Transformation] In this video I shared with you 4 key ‘Pillars’ to any successful body composition transformation goal. Nutrition Strength Training Interval Training Mindset I strongly believe that Mindset is the core pillar as it brings it altogether, if you don’t have this part of the equation, down part you will continue to yo-yo, fall off track, not hit goals and so on. Watch the video to Learn exactly what you need to do in each of these ar

Ever aspired for that Beyoncé like booty? Or maybe you just want a little more tone or a bit more lift? Or maybe you’re one of thousands of women who just can't feel your butt working when you train? Well keep reading... In this day and age we sit on our butts a lot! It's the information era, so a lot of people spend hours and hours sitting down. And over time our butts have got lazy! Some a little rounder, some a little soft and jiggly. What actually happens is our gluteal m

Secret Fat Loss Tips For Dad’s Hey it’s Brad here and just like you I’m a Dad, a super proud one of course! I can appreciate the struggles and frustrations of getting in shape, I ballooned out during Pregnancy (in support of course) and struggled for the first year of our daughters life to get my shit together with my health and fitness. I was training, but not with the intensity I used to. I was also only able to produce a fraction of the motivation I once had to train

This post is for all the ladies out there that are afraid to lift weights because they don’t want to get “bulky”. Well ladies believe it or not, ITS NOT GONNA HAPPEN! So if you think you’re going to turn out like the body builders on stage, think again. The women doing the competitions train for it, they spend 4-5 hours a day in the gym and most are taking performance-enhancing drugs to look like that. So take that body builders image out of your head and give me your attenti

Now this is not a complete guide to building lean muscle, as there are a million different ways to help stimulate muscle growth using different techniques and twists on traditional weight lifting. However I will go into some of the techniques and tricks that I like to incorporate into my training and that have worked well for me and our members. To begin I'll explain the different types of muscle fibers that make up the muscles in your body. Firstly there are three different

Whether you’ve been training for years or are just getting started you may be guilty of adopting a few bad training habits that are holding you back from getting the most out of your time and effort. The good news is that they’re easy to correct and in no time you will be seeing the difference of these few simple changes. Skipping Prehab Getting your body prepped for training is one of the most important steps you can do to make sure you get the most out of your time in t

Now I'm not usually one to get caught up in the whole celeb gossip thing. I actually don't even turn the TV on at home let alone take much interest in the top media stories. However I saw an image of Kim Kardashian (I'll call her KK for short) and felt there was a lot that many females could take from her. With all the sensationalised perfect 'fitness model physiques' splashed all over social media and the so called picture of beauty that seems to be portrayed in media these

As a parent we understand it can be a balancing act between meal times, school drop offs, events, sports play dates and the list goes on. And making time for yourself is usually left until last on your list, so when the odd occasion comes up where everything has been taken care of, who has the energy to pound the pavement or go to the gym for a couple of hours? Well the great news is, it doesn't have to be that way, you can achieve your goals with as little as 20-30min of INT

​ Metabolic disturbance is a fancy term used for ‘shocking your system’ It’s a training method being proven to create great results in minimal time. I often hear people who are usually new to training or new to our programs, believe that in order to get great results you need to exercise for hours. Well I’m here to explain to you that you don’t. All you need to do is create a ‘disturbance’ to your system. So as long as the effort you generate is significant enough to shock yo

As you may know I'm a big advocate for weight training, as the benefits are enormous! From weight loss to helping you prevent diseases such as heart disease and diabetes. There are 1000 and 1 ways out there on how to do weight training, and reap the rewards. However there is one aspect that is not always done right, resulting in many people not quite getting the most out of their weight training. Guys my age tend to do this more often but I still see plenty of females doing i

If it hasn’t been apparent yet, I’m a big advocate for strength training for Fat Loss especially for females! Below I will be sharing with you some simple to use strategies when it comes to structuring your workouts so you can get the best results! Weight training has a massive effect on our bodies in a positive way. When you weight train you cause micro tears in your muscles, this can be experienced by the soreness you get the day or two after lifting known as DOMS (delayed

Hey Fit Fam! What an awesome week it's been so far! I hope you have been enjoying the longer days and getting the most out of them! Today I wanted to share something personal with you, it's about my journey over the last few months and what I've learnt. If someone had of told me 18 weeks ago that I'd be posing and dancing on stage with 20 other guys in there undies I probably would have told them where to go. But last weekend that's exactly what I did. 12 months ago I was at