Unit 9/3 Salisbury Road, Castle Hill NSW

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Our Legend of the Week - Bella Liddle!
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Bella first came to us in a trial in March, but was not quite ready to make changes to see the results she wanted! But eventually in July, she came around and joined RFT for good. There were some big changes she had to make within her mindset in order to progress, and I’m so glad she has!
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Having come from a background of doing double 45 minute HIIT sessions with no strength training and consuming an unsustainable diet of 1000 calories a day, we had some work to do. Ultimately she’s had to unlearn a lot of the bad habits she’s formed, to regain control of her metabolism. These habits left her feeling flat, lethargic, unhappy and most of all - hungry.
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We stomped on those habits and broke that cycle, and got her to eat double the amount food (which is still a concept we grapple with to this day)! We dropped the HIIT training, focusing on her strength sessions twice a week, as well as keeping her steps up. She’s now smashing out 2 Upper body and 2 Lower body sessions a week (and now she can do a HIIT class, if she wants to!) as well as Yoga after much discussion!! I am grateful she has put her trust in me and always wants to educate herself, by always asking about the “why” behind all the choices we make for her.
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She’s gotta be one of the most committed and consistent I’ve seen, and her results and mindset shift are there to show for it. Recently in our 6 week challenge she’s managed to go from 24.8% to 21.9% Bodyfat. She’s on track to go below 20 very soon, towards her goal. When she’s focused, you can’t stop her!
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Keep up the good work Bella!
Coach 🐢

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|| CLIENT SPOTLIGHT || CHEONG LOW!! 🔦 🔦
Everyone meet Cheong. This superstar has had such an incredible journey so far at RFT and his results show it!
I asked Cheong what were the main changes he made during the past few months and his reply was truly amazing!
Cheong states that his top 5 changes were:

1) Focus on tracking my food daily and be honest to myself. I’ve also changed to eating healthier food, meal prep and cut down on alcohol, eating out and junk food.

2) Commit to my training days and give it my best when I work out.
3) The discipline of going to bed early and having enough rest - this was very hard at the beginning as I used to like watching TV till midnight for my downtime.

4) Get help/advice from coaches when in doubt and checking in with them on my progress regularly - it really helps!

5) Being positive and optimistic! - it’s a lot of hard work but ultimately this is for me!

Lastly, I am very fortunate to be doing this together with my wife as she has helped me so much with the above changes.
PS: I’ve also paid out $300 to cancel my previous gym membership and it’s worth every dollar!
Thanks
All this has seen him drop 6% BF, reduce his Visceral fat, increased his lean muscle mass and gotten stronger using more effective exercise technique during his SPT training sessions.
Great results for a great bloke! He is always up for a laugh when training but knows when it’s time to get serious and it’s a pleasure to have him in the sessions!

Keep it up Cheong! We’re pumped to see you reach your full potential!
Coach Wes

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🏆Well done to these two legends for being the WINNERS of our 6 Week Teansformation Challenge!

They have claimed their prizes with Hazel winning the $500 💰 and Hui experiencing a beautiful Photo shoot with the incredible @jensimages_photography 📸
Well done again Hazel and Hui, we are so proud of you both!

Very happy to say they are BOTH very committed to their health and fitness goals, going from strength to strength!!

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Making meal prep simples 👌🏼 🍳 Fresh is best. Rather than buying snacks that are prepackaged think outside the box (literally!) and make something that will be more nutritiously beneficial for you. Ie; boiled eggs, overnight oats (smaller portions), shaved ham/turkey or beef, rice cakes with peanut butter etc. 🥩 Cooking larger portions of protein will get you further! It can be in a slow cooker, BBQ or simply fried either way having a good portion of protein ready to grab is key to staying on track to your health and fitness goals. Protein is great for many things including building and repairing “things” in the body it will also help curve those cravings for sugary carbs in the pm. So always prepping your protein and having it on hand is a great way to stay on track to your goals, no matter what they are. Even having a portion of that meat as a snack. Changing the way you eat your meals and swapping sweet for savoury may just be what your body needs in order to change the way it looks and feels. 🍒 Find a decent carbohydrate, one that isn’t starchy and heavily processed. Something like quinoa, rice or even sweet potato. Changing the way you consume carbs from heavily processed to nutrient dense will once again help change your body composition and your energy, mood swings and even performance in the gym and who doesn’t want that...anyone 🤔 🥦 Tupperware!!! Yes Tupperware. Where and when you can, choose glass over plastic. Also allowing the hot foods you put in the glass containers to air before closing the lid. Avoiding condensation when possible. Let your food breathe before making rather than letting it sweat up a storm. It will help the food stay fresher for longer! And when it comes to meal prep you don’t want to be throwing it out before you need to. It’s purpose is to help you get through a busy week and manage your time more efficiently, alleviating stress from your busy working week! Turning to glass and allowing your food to breathe before closing the lid will help with both these things.

Any other tips or tricks you would like to share, few free to add them in the comments. Let’s help each other out!
Coach B x

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4 tips to reduce your hunger🙇🏻‍♂️🙇‍♀️
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1️⃣Eating your fibre. Fibre is a type of carbohydrate that can’t actually be broken down by the stomach and be digested like glucose. It is instead considered as “food” for the gut bacteria and colon cells in order to maintain a healthy digestive system. This also helps with satiety.
2️⃣Split your meals into bigger portions. Gone are the days of eating 6-8 meals in a day to “increase metabolism”. Practicality and maintaining satiety is essential when it comes to consistency in nutrition. Instead of having 6-8 smaller portions, have 3-4 bigger portioned meals totalling the same calories.
3️⃣Eating a minimum of 25-30 grams of protein per sitting Getting at least a palm size or two of lean protein into your diet will help you not only stay fuller for longer, but also help improve muscle growth, recovery, and so on. Ever wonder why you still feel hungry after eating a huge bowl of pasta? You guessed it, lack of sufficient protein!
4️⃣Drink more water - consume more earth grown colourful foods! Dehydration and your gut microbiome play a huge role in determining your appetite and foods that you crave. Ever get random cravings for sweets? Try chugging a whole glass of water and see how you feel after! Plus, in this hot heat, you can’t go wrong by drinking more water.
Hope this helps 👊👊 ⚡️
Coach Ed 🤙

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The Forgotten Parts of Health
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Mental Health is a big one. It’s great that more and more people are talking about it these days - but there is still a long way to go. It is however, very real, and very prevelant. Ones mental health is typically up for interpretation - and is based on the perception of the individual. Having good mental health doesn’t just mean that you don’t have anxiety or depression - it’s much more than that. It is the ability to enjoy life, have resilience, deal with hardship well, adapting to change, feeling safe and secure.
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Social Health - making sure that you’re spending time connecting with people that are like you. WITHOUT USING YOUR PHONE. We are in a day and age where everything is revolved around the phone. Find a room of people you can sit in with and interact with each other without phones. Could you do it? I heard on a podcast today there was a journalist who idolised another very prominent journalist, someone who had interviewed everyone. Then there was an interview with her and they asked her what her biggest regret was. “Not spending enough time with my daughter.” This is someone who achieved every accolade in their career possible - however they were unable to maintain their personal life within their own family, and it wasnt worth it to them. Talk to your family, catch up with friends. It’s important for your overall health.
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Environmental Health - not talking about the World’s environment, but more so where a person may live, and the state of the surroundings as well as relationships with family and friends. Hows your environment? Supportive? Or Toxic?
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As for preserving Health - there are many ways to maintain wellness and optimal health. However it is a lifelong - daily commitment. Balanced nutritious diet, regular exercise or movement, ability to manage stress, participating in purposeful activities and connecting with other likeminded people, being positive and setting some values for yourself and living your life by them. Health is subjective to all. Take care of the physical, the emotional, the spiritual. However don’t forget about your Mental, Social and Environmental Health.
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Do the simple thing first.
Coach 🐢

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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