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How a Health Challenge Can Benefit You?

February 20, 2019realadmin_adminEducation

How Can a Health Challenge Benefit You?

A health challenge, be it as an individual or in a group, can have astonishing effects on one’s health and fitness goals.

How so? Well firstly, they provide a comprehensible and achievable deadline.
It’s extremely important that any health related goal is time based. Far too often people will have a goal in mind, be it weight loss, muscle gain or performance based, and won’t really commit to setting a realistic deadline. This is a major flaw as it can provide a person with a sense of ease or ‘having plenty of time’ to reach the goal.
As an example, when I was competing in Triathlon events, I knew to the exact minute when the starters gun was going off. I had X amount of months to train and prepare for that very moment.
Same goes for a health goal. Give yourself that end point. Put the date (be specific), somewhere you’ll see it regularly and work your ass off to be where you want to be when that date rolls around.

Challenges can also enhance motivation. Have you ever felt like your plateauing or kind of just hovering at the same point in your journey? For example, you haven’t gained any muscle or lost any fat for weeks or months. Your shape seems to be the same. A challenge may provide a spark or ‘kick up the backside’ to get your health and fitness goals back on track. It’s common to see a resurgence in progress once there is a strong focus placed on oneself again.

Things are better when done together!

Support, encouragement and accountability. These are all amazing benefits to entering a health challenge. Surrounding yourself with like-minded people will no doubt have nothing but a positive effect on you and your desired outcome. It creates a sense of community. A ‘we’re all in this together’ kind of attitude.

Last but certainly not least, challenges can be fun! If you think of the fun you have doing a group class with a great bunch of people then compare that to the feeling you’d have if you were to take the same class by yourself, I’m tipping you won’t find it quite so fun!
You’ll make friends, have a laugh and kick some health and fitness goals along the way!

What are you waiting for?

💥 REGISTRATION IS OPEN 💥

The RFT 42 day FABruary Challenge is upon us!

The focus is teams but don’t fear the coaches will be randomly selecting team members out of a hat (no favorites here 😃)

Each team is capped at 10 and will have not one but two coaches managing it, this way we are able to provide an incredible high level of support, guidance and accountability to hit those goals.

Why teams? You are the average of the 5 closest people to you so over the 42 days we want you to have the greatest chance of success so we are surrounding you with like minded people 💪🏼

This challenge is science backed with 3 x Inbody Bodyfat scans throughout the challenge so we can track an monitor progress 

There will be a three phase nutrition strategy to help enhance results plus each week we will have team challenges which will be based around behavior change to move us closer to our outcome goals 

💥 REGISTRATION OPEN TODAY 💥

Sign up here

$97 to join, refer a friend into the challenge and you’ll get it for free 

There is even a $500 cash prize for the person that had the greatest % BF loss. To be in the running to win you and your team have to accumulate the most points through out the weekly challenge, that’s why team support is paramount 

Super excited. 

Click the link to below to register and secure your spot. Only open to the first 50

https://www.eventbrite.com/e/fab-in-feb-rft-challenge-ticke…

Open today starts 25th Feb

Tags: challenge, results, science based, weight loss challenge
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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! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

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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