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Nutrition & Weight loss

Home Services Nutrition & Weight loss

Lose Weight & Fuel Your Body.

People tend to focus more on weight loss than body composition, great nutrition and macro nutrients to help fuel the body. When your body is balanced, your metabolism kicks in more effectively and your weight loss goals become more attainable. Whether you’re trying to lose weight or simply energise your body to help it perform better, we are here for you!

Weight loss seems easy enough right? Cut your food down and move more. But it doesn’t always work out like that. Real Fitness Training knows what’s involved in effectively losing weight and is here to help you out! We’re known as holistic weight loss experts. We focus not just on exercise but wholesome real nutrition, functional movement with a strong emphasis on strength and conditioning. We work in depth with mindset assessing lifestyles and making behavioral changes. All of our trainers have a wealth of knowledge to share because we understand the importance of education. When it comes to results we set the bar high and always achieve. We work with each client of an individual basis as we understand that no two bodies are alike. We all have different health histories, exercise experiences and very different lifestyles. To get our clients the best results, we use a highly developed system allowing us to asses each clients lifestyle, nutrition and performance capabilities which lays the foundation to success. We steer away from the scale and work towards optimizing body composition and behavioral changes. This will allow you to see life long-term change rather than a quick fix. Our ultimate goal is to educate you to take ownership of your help allowing you to regain your health and start living not just in longevity but with purpose. One of the best ways to get your metabolism fired up is with a macro nutrient plan. This is essentially a tailored eating plan that has been designed specifically for you so you are able to achieve all your health and fitness goals. No fads, no quick fixes. We are creating long term sustainable eating patterns. A new lifestyle. We understand we all have commitments and we are ready to help you achieve long-term results with our life changing nutrition advice. Over the course of your training you will be introduced to yummy, fresh and tasty meals and recipes which will aid you in achieving your goals.

Nutrition is the key to long term health and wellness.

Book Your 30 Minute Health & Wellness Consultation Now.

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The best options for protein in the am for busy pe The best options for protein in the am for busy people...

The best way to hit protein in the morning when you’re in a hurry to get out the door will usually lie in preparation! 

Having something that you have pre made to help hit your protein is always a winner. Things as simple as protein pancakes which are only 3 ingredients and can be found on our website will last you for the week or a good 3 egg omelette prepped two days before hand is also a quick option. 

However if meal prep is not on the cards than a protein smoothie using plant based protein powder with a tsp of chia seeds to increase both protein and fibre will always be a winner. Measuring your protein will also help in getting enough in for the day. 

A great fall back I use is shaved meat, when I am really under prepared that is always a good go too. However 80g just doesn’t cut it, order 100g of shaved turkey x5 and that way the weighing and measuring is all done for you! 

These simple tips will a) help you increase your protein intake for the day and b) will save you a lot of time in the morning. 

I hope these will help you!
Any other ideas please feel free to share. 

Coach B x
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 🤟🏻

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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