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A moment with Coach Nate

July 31, 2017realadmin_adminTestimonial

Nathan has worked at Real Fitness for more than two years now and has brought a lot to the team both personally and professionally. His work ethic is admirable and his attitude towards health and fitness is somewhat refreshing. His clients appreciate him and his co-workers enjoy his friendly banter around the gym.

 

Nate as his commonly known as around the studio, studied a degree of Bachelor of Applied Science at ACPE (Australian College of Physical Activity) for three years. However it was long before his college experience that he found his passion for health and fitness and realised he wanted to make a career out it. Nate was heavily involved in a variety of sports at school, always active with soccer training or cricket games on weekends. His even carried on his love for soccer (football) and plays for Greystanes FC Division 1. From the age of 16 Nate started training himself and started to realise the importance to staying fit and healthy and has kept building on his experiences. Trying new methods of training and changing up his dietary needs, forever improving and testing new ways so he can than recommend them to his clients. However Nate prefers strength training for himself and his favourite style of training he said is hypertrophy.

 

Hypertrophy training is a method of strength training intended to induce the fastest muscle growth without losing efficacy over an extended period of time. An effective style of training when done correctly. “The old school” style of training is my preferred method of training, the way Arnie and his mates trained defiantly has both sense and science behind it. Strongman and hypertrophy are great methods, mixing it up for longevity. Nate said he enjoys the feel he experiences from lifting heavy and focuses on his body composition and improving on it each session.  

 

Nate’s hot health tip is water. Plain and simple however we see so many dehydrated humans that it is a good tip because people just are not getting enough water into their bodies on a daily routine. The recommended daily intake is 2L no less or for every 30kgs of body weight we need to match it with one litre. People consider coffee or tea as a part of their daily water consumption however this is just not the case as these drinks can dehydrate our bodies rather than hydrate. So water is important, starting your day with a glass of lemon water is great for optimal health and helps the digestive system out throughout the day. So many people are cutting their water consumption in half during the colder months so people need to be reminded now more than ever to keep drinking.

Nate trains six times a week as well as his soccer training and games on weekends. His active lifestyle and work-life is a huge credit to him and his positive attitude is forever uplifting and appreciated around Real Fitness. Thanks Coach Nate for the chat and good advice.

realadmin_admin
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GET SOCIAL WITH US. @realfitnesspt

As you can tell the baby boss is pretty excited ab As you can tell the baby boss is pretty excited about the upcoming week at @realfitnesspt  after a lot of planning over the weekend to make sure it’s full of great training, a great experience and full of WOW moments 💪🏽 Get ready RFT community for another epic week ahead!😍
Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
HOW TO STOP OVERCOMPLICATING YOUR NUTRITION With HOW TO STOP OVERCOMPLICATING YOUR NUTRITION

With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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