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4 habits preventing fat loss: Daily alcohol consu

4 habits preventing fat loss:

Daily alcohol consumption 🍺: not only does alcohol contain calories that people usually do not account for, daily consumption creates a fogging effect in the brain that can inhibit our ability to make good decisions, train at a high capacity or recover properly.

Going to sleep late 💤: it has been shown that staying up late at night can reduce the quality of your sleep, leaving you only partially recovered and worst of all: TIRED. This can also increase the amount of late night snacking you do which will compound the negative effects of sleep deprivation.

Skipping your third session ❌: getting 3 sessions in per week is the absolute minimum to get a fat loss result. This is by no means extreme and even though it’s “just a class” and your coach will understand, it is ultimately you who misses out on the consistency required to establish and sustain a result

Missing your protein targets regularly 🥩: not only is your protein set according to your minimum requirements for your size and age, meaning it is the absolute minimum required to get your desired result: it also does a fantastic job of keeping you full between meals which makes it a no brainer for fat loss.

I love seeing these guys come in each week and sma

I love seeing these guys come in each week and smash out their SPT session, support each other and just kill it in general.

Coaching these sessions are always fun filled and even more action packed. Thankyou for always turning up, giving 110% even on the days where you may not be feeling 110% yourselves. Love it!!

Coach B x

✨A special legend of the week this week goes to

✨A special legend of the week this week goes to Mandy!✨

Since joining back up with RFT in august last year, Mandy has done a complete 180 in her lifestyle but most noticeably in her mindset.

She has had to overcome several obstacles over the time I’ve known her including a heart condition that reduces her capacity for high intensity training, which would stop many from even trying. Mandy however, through persistence, determination and an enormous and contagious mindset shift, was able to build up her fitness to not only attend, but smash her 3 sessions per week.

This ultimately resulted in Mandy being able to drop 11kg, a whopping 4.4 of which she lost during our 6 week challenge that just finished. She didn’t have to do anything extreme, no yo-yo dieting, not training 7 days a week, not restricting specific macros... just good old fashioned consistency and HONESTY, both with herself and with us.

Mandy you are an inspiration not just to us coaches, but to your fellow members who have seen you evolve and smash your goals consistently. Your dedication is infectious and I appreciate having you around 🥳
Onwards and upwards! ✨

Coach P 🤩

🧘🏼‍♀️The Importance of Restorative Wor

🧘🏼‍♀️The Importance of Restorative Work in your Fat Loss Journey🧘🏼‍♀️

When the objective is fat loss there can be tendency to believe you have to take your body through gruesome workouts sometimes even twice a day or run kilometres on kilometres all whilst staying a caloric deficit for too long.

THE BODY WILL NOT AGREE TO THIS. At some point your body will begin to metabolically adapt to the deficit it is in, it then tends to move into more of an inflammatory state due to the intensity of the training regime it is being placed under.

This is where restorative work becomes crucial in your health journey. Restorative work is where there is an immense focus on recovery to allow the body to adapt to the future training stimulus applied. Focus should be put on various modalities of recovery such as:

💤Sleep and ensuring you’re getting a minimum of 7 hours per night in a darkened space with a night time routine
🥦Nutritional balance focus on protein to ensure your muscles are repairing and adding veggies and fruits to get all the phytonutrients, vitamins and fibre the body needs
📖Stress management, try utilising techniques like meditation, reading and float tanks. Remembering stress is managed by utilising activities that don’t cause extra stress!
⬇️A reduction in total training volume if you have been banging out 5+ sessions a week, you may need to reduce your volume of training to give the body a chance to repair

Take the time to look at what your restorative work you’re doing, this could be holding you back from reaching your next goal!

COACH DAMON 🤟🏻

Everyone meet this absolute legend Aimee Perry ! 💪🏽

Aimee has just finished the 6 week challenge and has absolutely smashed it. Her consistency and trust in the process is unmatched.

It is important to note that Aimee has been consistent to the plan for a long time before the challenge but has nailed down her habits. Aimee did not do anything fancy for the 6 weeks and her results speak for themselves.
- 2% BF
- 2.3 Kg
The habits Aimee has smashed week in week out are;
1. Strength training 3x a week
2. 1x sweat
3. 1x Stretch class
4. Food tracking
5. Hitting protein
6. Hitting steps
7. Focused on magnesium and recovery

Aimee you are absolutely smashing it and it is amazing to see you getting the results you deserve. Let’s keep these habits moving forward 💪🏽😁

Coach KB 😁

POSITIVE VIBES MONDAY!! No better way to get the

POSITIVE VIBES MONDAY!!

No better way to get the week started than with an awesome ⭐️⭐️⭐️⭐️⭐️ review!!

Thank you Tracy! It has been incredible to watch your journey unfold over the last few months. Keep up the amazing work!!

@parisrhys smashing 2021 with some incredible client results! Keep it up 😃

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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