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Have you got an “all or nothing” mindset when it comes to your health?

November 7, 2018realadmin_adminEducation

Winter finishes and spring has sprung and all of sudden you notice you have gained some extra weight; your clothes feel tighter and you genuinely feel more sluggish and heavier.

Some may even feel like they’re not in control of their bodies. This can happen more than often. We then see spring has started so we jump on the next quick fix out there, we either starve our bodies to lose the weight quick or exercise the nuts out of our bodies. Although they work, it is about what happens after them. I am not saying a good cleanse is not important for our health, but it is the long-term effect of starving the body, and over training can do long term.

We have many clients who come to Real Fitness as a member of another gym where the culture was about excessive amounts of high-intensity interval training, 8-week weight loss challenges with little-to-no regard for progressive overload and sustainable nutritional changes. They found that they would get fantastic results during challenges but struggle to find a way to maintain them. So, they decided to join Real Fitness to finally make a permanent lifestyle change from an “all-or-nothing” mindset to one that strives for progress over perfection.

 

Although challenges have their place, at Real Fitness Training our challenges are based around habitual changes because we know if people can change habits, they can change their lifestyle. We would much prefer seeing clients gain the right education and tools, so they can become sufficient in everyday life to not only reach their goals but also maintain their results long term.

 

There are many different factors that we measure and test to be able to know what suits each individual to reach their goals. This is just some of the factors we focus on body type, quality of sleep and current stress levels. We must remember each of us are blessed with different body types and each body type requires a different style of training to reach their goals. I see too often people just hammering out a high intensity workout but, yet their body type or lifestyle factors requires something completely different. When I ask them if they enjoy those styles of workouts, they say not really, I am extremely exhausted after them, so why do you it? Because I want to lose 10 kgs.

 

Don’t worry I have been there. CrossFit was my one of them at the time I was pulling out 80 hour working weeks, on top of trying to get to 4 CrossFit sessions a week smashing my body and needing an afternoon nap.

 

My body fat started increasing, my strength was decreasing and for that time in my life the intensity was way too high for what I actually needed. Now I am working closely with a personal trainer he has taken me off ANY HIIT training or running for now until my sleep is up to scratch and stressed is managed. So instead I am doing strength training 4 times a week and 3 times yoga. As a result, my stress has decreased and my sleep quality has dramatically increased. I feel in control of my body, emotions and eating habits. I DON’T feel like I am stressing about not making a session because I am too exhausted because I feel GREAT and I want to train!

 

At Real Fitness Training believe in looking at our lifestyles and bodies holistically. Not one size fits all when it comes to your training, wellness and health this has helped our clients understand what was better for them long term. It truly is about looking at your health holistically!

 

Education is key when it comes to your health.

 

Next Tuesday 13th November, 2019 I will be exploring the 3 most effective strategies to stay Lean for Life. Mitch and I decided to add in monthly workshops to educate our clients and give them the tools required for long-term sustainable results. We invite you and your friends/family that you believe will benefit from attending this seminar to come along next Tuesday. There are only 10 spaces left so please grab a ticket here

 

 

Tags: castle hill, nutrition, wellness
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4 ways to manage stress eating 1. Check in with y 4 ways to manage stress eating

1. Check in with yourself before eating 🙇🏻‍♀️: over consuming when you are stressed out is a generally unconscious act, meaning you don’t think about the fact that you are stress eating, you just feel like eating. Bringing awareness to the reasons why you are eating before you do it can help you to recognise the pattern you’re in and avoid continuing it. Before you eat something, you can ask yourself whether you’re feeling stressed, lonely, anxious or just hungry
2. Don’t over restrict 🙅🏻‍♀️: if you stress eat and then feel guilty about it later, causing you to restrict your intake after over consuming; it is highly likely that you will binge again which will increase your level of stress and continue the cycle. If you do over consume due to stress, just eat how you normally would at your next meal and get back on track
3. Develop stress management practices💆🏻‍♀️: this may be obvious but by managing your stress, you will reduce the impact it has on you day to day but you will also have a practice to complete instead of eating when you are stressed. This could include meditation, exercise, stretching and mindfulness practices
4. Remove temptation 🍫: very simple; if you don’t have the food in your house, you have nothing to stress eat. Try to have whole food snacks in your cupboard to promote better choices on a regular basis
It doesn’t matter how humid or sticky it gets, t It doesn’t matter how humid or sticky it gets, these Wednesday legends still get in and get it done 💪🏼🏋🏻‍♀️ love it
6 Things that are More Important for your Health t 6 Things that are More Important for your Health than you think 🤔 

What are your top priorities for your health and wellbeing? Where are you centring your focus?

More often than not we tend to centre our focus on areas of our health that aren’t really as important as we think. For example, we focus on the timing of our meals, like not eating any carbs after 7pm or getting the next biggest fat burner supplement or even getting banged up on scale weight from day to day when so many factors play apart into this. Maybe you even find yourself feeling guilty or angry with yourself when you miss a workout, or you even catch yourself trying to find the next biggest FAD or superfood diet to get you to your result faster.

Rather than doing these things focus your attention on factors that are actually going to assist you in the long run like maintaining overall balance in terms of your nutrition, eating ample amount of protein 🥩, eating from wholefood 🥗 sources and drinking a minimum of 1L of water 💧 30kgs of body weight.

You should also take the time to ensue your body is getting enough sleep 😴 for the exercise and work load you have. Be kind to yourself if you’re getting worked up over missing a workout, take a breath relax try some stretching or some yoga 🧘🏻‍♂️ not every day needs to be beast mode. Lastly try keep your non-exercise activity high ensure your moving for a minimum of 8500 steps per day 🚶🏽‍♀️.

Remember getting 1% better every day is better than taking 2 steps forward to take 3 back, focus on being consistent and nailing the basics which is what is going to allow you to hit your goal faster.

COACH DAMON 🤟🏻
Shizzz!! What an epic morning with the FITFAM To Shizzz!! What an epic morning with the FITFAM 

Todays sweat session did not disappoint! Today session was full to the brim and the vibe was absolutely electric 

A total of 4000 cal was burnt with one team smashing a whopping 603 calories in the 45min session 

Well done to all those that came! I hope you are all taking some time to recover 😉
LEGEND OF THE WEEK: MEET WARRICK T! This legend h LEGEND OF THE WEEK: MEET WARRICK T!

This legend has been absolutely knocking it out of the park since kicking it off with Real Fitness 10 weeks ago!

Warrick came to RFT with the goal of wanting to feel better and make regular strength training apart of his lifestyle as he has saw the benefit to his overall health. With Warrick it has been all about knuckling down on a few lifestyle habits to allow him to work towards his result. Warrick has centred his focus on eating 2 palm sizes of 🥩protein at every meal, 💧hitting 3L of water per day, 🏋🏻‍♂️strength training 2x per week and completing 2 🏃🏻‍♂️conditioning sessions and at least 1 cycle 🚴on his off days, He has also ⬇️ halved his alcohol intake with no alcohol Mon-Thurs and no more than 10 standard drinks per week.

Emphasising these habits have resulted in Warrick dropping 4kgs, loosing 4% in body fat, putting on 500g of muscle 💪🏻 and dropping 2 levels on his visceral fat score ✅ Not only that he also brought up his 16 week goal at the 10 week mark 🤩which is an amazing representation his effort!

Congratulations Warrick, RFT and myself are so proud of your effort and achievements, can’t wait to see what we can achieve in the future!

COACH DAMON 🤟🏻
What a way to start Positive Vibes Monday! Anothe What a way to start Positive Vibes Monday!

Another remarkable ⭐️⭐️⭐️⭐️⭐️ review for the @realfitnesspt team and coach @kylebanfieldfitness 

Thank you Matt for taking the time to share your experience! Your journey so far has been amazing to watch!

Keep up the awesome work 💪🏼💪🏼

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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