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  • Human Design Health And Fitness Starter Kit

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  • A Simple Healthy Food Message For You

    We all know that everyone is blaming carbs for weight gain these days. It used to be fat and I am sure it will be protein in the future. Everything works in cycles. However, instead of blaming and demonising a food group, why not do what we have always been told to do by experts - eat the healthiest versions of these foods. We know that eating refined carbs in excess amounts will make us gain weight. We know that eating processed foods full of fats and sugars will make us gain weight. We know that eating salt laden processed meats can lead to health issues. So instead of singling out the food group, just eat the healthiest versions. Eat the fruits, veg and unprocessed grains. Eat ....

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  • 24 Session Bike Workout

    Today I am going to show you a Bike workout that you can do for at least 24 sessions. You can DOWNLOAD the FREE PDF at the bottom of this page. This bike workout is designed to: Build and tone the muscles of your legs (I have used this for my rehab) Increase your fitness and endurance Burn a lot of calories and fat Keep your training varied Be joint friendly Anyone can do this from beginner to advanced and as it is joint friendly so you will not end up with any aches and pains, just some groaning when you find it tough. Bike Interval Workout: Phase 1 - 6 Workouts Session Number Warm Up Interval Rest Reps Cool Down 1 5-10 Minutes 60 Sec ....

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  • My Health And Fitness Wish For You In 2017

    A bit tongue in cheek here but here goes...... Make sure you try at least 7 diets this year. Make sure you detox because a celebrity with no fitness qualifications tells you it will get you a flat stomach. Keep going back to the same things that you did before even though you could only keep them up for a few weeks. It is essential that you QUIT ALL SUGAR AND THAT INCLUDES FRUIT. Losing weight is very easy and can be done overnight. It really does happen that way. Keep using the weight scale as your ONLY measure of success and forget about how you look, feel and act. Listen to your office colleagues inspirational stories telling you "this ....

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  • 12 Week Muscle Building Program

    Use the Human Design 12 Week Comprehensive Muscle Building Program To Build Lean Toned Muscle, Increase Your Strength And Improve Your Performance At The Gym. p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 11.5px Arial} How do we actually build lean, toned muscle? Whether you are a big bloke who wants to lose body fat and shape up, a skinny lad who wants to put on a bit of bulk or a woman who wants to tone up and shape her body, it is important to know the basic principles of how to add lean muscle tissue and most importantly without adding a lot of body fat. p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 11.5px Arial} In my 12 Week Program I am going to show ....

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  • 12 Week Lean Up Training Program

    Use the Human Design 12 Week Comprehensive Lean Up Program To Lose Body Fat, Keep Your Muscle And Massively Improve Your Fitness Levels Over 12 Weeks This 12 Week gym program is designed to lose anywhere from 5 - 10 kg’s of body fat but also prevent you from losing muscle. It has been written to achieve the lean, fit, athletic look and combine high levels of aerobic fitness with increased strength and muscle tone. It includes: 12 Weeks of total body weight training workouts - 3 x 1 month workouts (Value $450) 12 Weeks of fat burning HIIT Interval Training workouts - 3 x 1 month programs - (Value $99) this is the full interval program that people purchase in our 12 Week HIIT Int ....

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  • 12 Week HIIT Workout Plan In N Sydeny

    How To Use Interval Training To Burn More Calories, Get Fitter, Faster And Shrink Your Waistline Reach your fitness peak with a complete 12 week program with so much variety that you will never get bored. Not only that, but I will give you all the variables you need to create a limitless variety of interval training workouts by adjusting the time, reps, speed, mode and distance of the intervals you are completing to constantly challenge your body. This is the quickest and best way to get out of a fitness rut and challenge your body to reach your best fitness levels. The Table Of Contents Includes: Introduction To The Program The Benefits Of Interval Training Getting Results Using ....

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  • Another Human Design Success Story

    Here is another Human Design success story. Shaun's story is interesting because he came to us out of shape and unfit but had an amazing work ethic. He hadn't lost any weight after 6 months of training. So, I decided to have a wee chat with him as he was working so hard and not losing weight. Turned out, he hadn't been the best with his diet as he did not really know where to start, what to eat, how to eat and when to eat. We set a goal to lost 10 kg's by Christmas 2016 and he has smashed it by applying some simple principles with his food. He sent me a food diary and we changed a couple of things, nothing too drastic. It had to fit in with his likes, his lifestyle and his budg ....

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  • I Know You Know This

    I KNOW YOU KNOW THIS. We get lots of people who come and train with us at www.humandesign.com.au and they work really hard. They are still frustrated after 4 weeks that they have not lost weight. Why is this? Because they have not made the mental shift of sorting out their diet first. They try to justify to themselves that getting a trainer or joining a fitness class will achieve all they need when it comes to their fitness. However, exercising for weight loss has proved pretty futile without the corresponding change in diet. Until you make this mental switch, I would exercise for fun and to get fit but realise you will not lose much weight until you decide to change your diet once ....

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  • Devise A Strategy To Fix One Thing

    Are you the person who wants to do something about your fitness but you are paralysed by analysis? You want to lose weight but you have no idea where to start. If so - follow the advice in the image above. Pick ONE THING and improve it or fix it. Could you pack your gym gear the night before? Could you do a kitchen makeover and get rid of crappy food so you are not tempted at 10:00pm when you are watching breaking bad? Could you change your route home so you don't pass the bottle shop or sweet shop? Could you finally pick up the courage to join a gym or fitness class? Could you find 5 new healthy meals so you don't get bored with your food and you stick to your diet? Could you ....

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  • How Busy Am I Going To Be?

    Before you go on a mad fitness binge (yes, this does happen) - make sure you plan out your next few months and ask yourself how busy you are going to be. Are you taking a long holiday in the next 3 months? Do you have any major events (weddings, birthdays, social calendar etc) coming up? Are you travelling for work in the next 3 months? Do you have a busy season? I.e if you are a tax accountant for tax season. Do you have major allergies that play up at certain times of the year? Is there any other reason why you think your training may be interrupted in the next few months? If you are pretty clear, then you can start a serious transformation. If you think your life is busier than ....

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  • Take Care Of The Highest Level Fat Loss Steps First

    I am sure you have read Stephen Coveys Book, First Things First. There is a great analogy he uses of an empty jar which he proceeds to fill with big rocks, then pebbles, then sand and finally water. People thought the jar was full each time until he managed to fit more stuff in it. The point of the story was that you will not sort out the BIG ROCKS if you do not put them into the jar. Now, what does this have to do with weight loss and fitness? Well, most people I know are focusing on the small things and missing the big picture items. People are focusing on reducing their carbs without actually realising that they have to reduce their overall calories to be successful at weight los ....

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  • It Takes A lot Of Momentum To Get Going But Very Little To Maintain

    There is a great analogy I have read multiple times regarding momentum. It is said that when a rocket takes off from earth it uses 80% of its fuel on the take off. Once in space it coasts and does not have to use as much fuel due to the momentum gathered on its journey. Whether this is exactly true or not is not the point. The point is that it can take a lot of effort and shifting to get something going. Think of pushing a car. It can be difficult to start but once two or three of you get your weight behind it, it starts to roll. Getting fit and losing weight or undertaking a transformation is the exact same. It takes a lot of momentum to get it rolling but very little to maintain. ....

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  • A Personal Trainers Goal Is Not To Make Your Sore

    This might surprise you, by my goal as a personal trainer is not to make you hurt. It is to make you hurt less. I do not get a buzz when you cannot walk down the stairs and my goal is not to make you "FEEL IT". That soreness you get after a training session is called Delayed Onset Muscle Soreness or DOMS. It is the result of your body reacting to unaccustomed training or exercise and it is determined by the type of training you do, the intensity you do it at and the length of the session. What this means is that anything different to your current routine will make you feel a bit of soreness and pain for a day or two after. Making someone sore is not the purpose for training. Making ....

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  • Who Should I See For What?

    Okay, in the third and final part of our series on who to see for injuries, treatment and advice etc, we will look at food and massage. A nutritionist is a person who advises on matters of food and nutrition that impacts on our health. There are some Nutritionists that specialise in Sports Nutrition. ____________________________________________________________________________ A Dietitian alters their patient's nutrition based upon their medical condition and individual needs. Dietitians are the only healthcare professionals licensed to assess, diagnose, and treat nutritional problems. For example, safely regulating the diet of a patient with Crohn&rsqu ....

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  • Who Should I See For What Injury?

    In the second part of our series on who to see for treatment, we will look at some alternative therapies. And now for some alternative therapies A chiropractor is a health care professional focused on the diagnosis and treatment of neuromuscular disorders, with an emphasis on treatment through manual adjustment and/or manipulation of the spine. The medical establishment hasn't always been accepting of this profession and some are wary of chiropractic care. There are sports-trained chiropractors out there. Most will watch you walk or run to identify risk areas that can lead to injuries. Then they'll press on or around joints, which can alleviate pain and strain ....

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  • Who Should I See For What Injury?

    How many times have you suffered an injury, maybe had a litte niggle or you just wanted to feel better within yourself and not known where to start to find someone to help? So where do you start – let’s say you have an injury many people would make an appointment to see their GP only to be told to take some painkillers and stop doing exercise which is more frustrating than getting the actual injury itself !! I thought I would give you alittle insight to who is out there and what they do. This list is by no means exhaustive and is not meant to be read as advice. A sports – medicine doctor is a physician with added training in sports medicine they ....

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  • Five Simple Tips To Stay Motivated With Your Fitness With Personal Training In Neutral Bay

    5 Simple Tips To Improve Your Motivation With Your Fitness 1) Work out with a friend – you are much more likely to train if you know someone else will be there. A workout buddy is hugely helpful to keep you motivated. Make sure you pick the right someone to train withthough- someone who will inspire you and not discourage you. 2) Set some fitness goals – they don’t have to be big but it helps to have a reason to be training. Try and make them SMART. Specific – you goal should be clear and understandable Measureable – how are you going to know when you get there Achievable – must be realistic but still challenge yo ....

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  • Human Design Personal Training Recipe Of The Week - Steamed Barramundi With Zucchini And Baby Potatoes, Olive, Mint And Chilli Dressing

    Here is another tasty recipe from HD Group Client Julia. Steamed barramundi with zucchini and baby potatoes and olive, mint and chilli dressing Serves 2 Ingredients: 2 barramundi fillets skin off 1 large zucchini 2 cloves of garlic 250g baby potatoes 6 black olives 1 spring onion 1 red chilli 1/2 bunch mint 1 lemon A few handfuls of baby spinach 1. Chop zucchini into cubes and finely slice the garlic. Add to a casserole pan with a tbsp of olive oil on a medium heat. Put the lid on and cook for 12 mins stirring occasionally. 2. Half the baby potatoes and cook in salted water for 15 mins 3. Finely chop the olives, chill ....

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  • Exercise Technique - The Bulgarian Split Squat

    Don't you just love exercises with eastern european names? It just makes them sound more impressive. I wish we had the Irish Squat or the Aussie Dead-Lift. Anyway, here is a great exercise for strengthening your legs. This exercise requires balance and coordination as well as a good amount of strength. Do not be surprised if you struggle at first but you will get the hang of it. I reckon the Bulgarian split squat is one of the toughest leg exercises out there. It is not something I put into a program at the drop of a hat. You need to work up to it. Exercise Tips For The Bulgarian Split Squat: You have to find your ideal stride length. When I see this online I ....

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  • Should You Be Using The Weight Scales To Measure Your Success?

    Should you or shouldn't you use the weight scales to measure your success? This is one of the most hotly debated questions in the fitness industry with some people telling you to throw your scales out and others telling you to use them. Here is my simple take on it with two tips to help you get the most out of this simple tool. ....

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  • Recipe Of The Week - Poached Eggs With Smashed Avocado On Sourdough With Cherry Tomato, Feta And Basil

    Here is another simple breakfast idea. We try to adhere to simple meal ideas here at Human Design Health And Fitness and this is achieved by combining the following at each meal: A lean source of protein A starchy carbohydrate A fibrous carbohydrate (fruit or veg). Meal : Poached Eggs With Smashed Avocado On Sourdough With Cherry Tomato, Feta and Basil Instructions: Smash up half an avocado with a spoon Poach two free range eggs in a small pot of boiling water Chop the cherry tomato, feta and basil into smaller pieces Toast some sourdough and cover with avocado. Serve together on a plate. This is so tasty. It is one of my favourite breakfasts. Enjoy. ....

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  • Exercise Technique Tips: The Romanian Dead-Lift

    Here are some simple tips to perform this quite technical exercise that helps strengthen the back of your legs, the muscles of your bum and the lower back. This is a great exercise if you also want to tone up the back of the legs, a weak area for blokes and troublesome area for a lot of females because of cellulite. Here is HD Group client Jon performing the exercise for the first time. His flexibility will get better as he improves. Jon has also lost 6kg's so far and is doing great in his training. Tips : 1. Notice how straight his back is. No rounding at all. Do not increase your range of motion unless you can keep your back straight. Your flexibility will increase as you practice th ....

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  • Two Simple Tips To Help Your Get Better And Stronger At Doing Push Ups

    The push up is a simple exercise but it is more difficult than people give it credit for. It works the muscles of you chest, front of your shoulders and the back of your upper arms. Done correctly it can help men develop a lean, chiselled chest and it can help women tone their shoulders and arms as well as increasing their upper body strength. The biggest mistakes with the technique are the following: Hands placed too far in front of the shoulders Elbows flaring out to the side Dropping the lower back and hips when you do the push up Not performing the exercise through the correct range of motion Shooting the head forward which makes your neck posture worse Here in this short v ....

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  • Cardio Challenge Suitable For Any Fitness Level

    Today I am giving you a simple cardio challenge that is suitable for any fitness level. The biggest challenge you will face when training at the gym is motivation, variety and challenge. If you walk around most gyms you can see people doing the same cardio machines, week in and week out without seeing any changes in their body. This cardio workout will boost your fitness, keep you motivated and give you a purpose for your training. It is good to have goals each time you visit the gym and this will help. Enjoy the workout and let me know how you get on in the comments below. ....

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  • Human Design Personal Training Recipe Of The Week

    Every week we try to put up a simple, healthy recipe idea, either from Julia or myself or one of our personal training clients. All the meals try to follow simple healthy meal principles. Here is this weeks offering from HD client Julia. It is a great little breakfast idea. Enjoy. Breakfast: Smashed avocado on sourdough toast with chilli, feta and coriander 1. Toast the sourdough (try not to burn it as I usually do!) 2. Smash one avocado with a drizzle of extra virgin olive oil and season with salt and pepper 3. Spread the avo mix on the toast and top with chopped fresh chilli (or use chilli flakes), feta and coriander (or any other herb if you hate coriander) Let us kno ....

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  • Personal Training Neutral Bay: Lessons On Weight Loss

    Most of our personal training clients and group clients come to Human Design because they way to learn how to lose weight and get fit. Everyone has their different reasons for doing so but the common theme I see is that they don't know how to put all the pieces of the puzzle together. They are confused about how to lose weight, what dietary approach to take or what exercise regime to do. Today I am going to show you how to do it your way. A way that you feel comfortable with and a way that you can fit into your crazy lifestyle. If you are super busy and your career is going up and your health is going down then you may want to read this. Just recently I have several clients who are los ....

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  • Human Design Personal Training Recipe Of The Week

    Here is another great moroccan recipe from HD Group client Derek. I love these ideas. This one is more of a weekend meal and you need to get your cooking hat on but it is worth the effort. Moroccan Meatballs Meatball patty 500g lean lamb mice (or beef) 1/4 bunch of flat leaf parsley 1/2 brown onion 1/2 teaspoon ground cumin 1/2 teaspoon paprika salt & pepper 1 egg 3 slices of break, crust removed Meatball Sauce Tablespoon of olive oil (if being really bad you can add a knob of butter too for flavour) 375ml low salt chicken stock 1/2 bunch of chopped coriander 1/2 brown onion - finely diced 1/2 teaspoon ground tume ....

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  • Human Design Personal Training Recipe Of The Week

    Every week we will post a healthy recipe either from myself or Julia or one of our Personal Training clients. This week we have a beautiful winter soup idea from HD client Derek. Really hearty, packed with lentils and chickpeas. Perfect for Winter (and great to freeze for lunches, back up meals) This recipe has a few more ingredients but it is well worth the prep and cook time. Moroccan Lamb, Tomato and Lentil Soup: What you need 1-2 tablespoon olive oil 700g lean diced lamb seasoned with salt and pepper - casserole lamb works fine 2 garlic cloves chopped 2 tablespoon tomato paste 1 ½teaspoon ground cumin 2 teaspoo ....

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  • Human Design Personal Training Recipe Of The Week

    It is our aim every week at Human Design Personal Training to provide you with a healthy tasty recipe suitable for weight loss and improved health. This weeks recipe has been submitted by Human Design client Lisa Levett. Thanks Lisa. Meal: Rib Eye Steak With Quinoa - Mixed Salad Preparation: 20-30 Mins Season the steak with spices. Heat a pan to medium or high heat - cook for 4-5 mins on each side - then place in the oven to cook through. Chop some pumpkin and roast in the oven until tender. While the pumpkin is cooking - make the Quinoa. Rinse thequinoaunder cold running water to remove its bitter flavour. Tip into a pan and add double the amount of water. Place over a medium h ....

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  • Fitness Tip # 6 - Exercise And Training - How Women's Bodies Change From 20-40

    In this weeks short fitness tip I show you why it it is important to notice the changes in your body between the ages of 20-40. I also show you the one tip to help protect these negative changes. Enjoy. ....

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  • Fitness Tip # 5 - Food And Nutrition - Why Diets Work

    The perennial question. Do Diets Work? Find out here in the latest instalment of our 100 short fitness tips. Enjoy. ....

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  • Recipe Of The Week - Human Design Personal Training

    Every week we put up a recipe of the week that is healthy and tasty and will help with weight loss and fitness. This week we have another client recipe from Human Design client Anthony Sarkis. All of our meals try to follow simple principles as we know people are pushed for time. 1. Lean source of protein 2. Some starchy carb (optional) 3. Some fibrous carbs (fruit or veg) Enjoy this healthy dinner. Meal: Cauliflower Mash With Roast Chicken And Green Veg Preparation: 20-40 mins. Bring a large saucepan of water to the boil over high heat. Add cauliflower. Cook for 15 to 20 minutes or until cauliflower is very tender. Drain and return to saucepan. Add butter and mash until almo ....

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  • Fitness Tip # 4 - Motivation And Mindset - The Answer To Weight Loss Is Right In Front Of You

    I see many people trying to complicate weight loss or look for the bright shiny new program that will work for them. If you are a reader of business and personal development books you will always read a powerful message that resonates in each book and you can apply it so successfully to weight loss. Find out what it is in the video. Enjoy. ....

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  • Human Design Personal Training Recipe Of The Week Number 2

    Here is our second porridge recipe of the week. Meal: Slow cooked porridge with extras Add 2 cups of rolled oats to the slow cooker Add 1 litre of almond milk Add 1 litre of water Allow to cook overnight. Stir before going to bed and when you wake up. Serve with cranberries, almonds, ground cinnamon and shredded coconut. Add protein powder if you are trying to add lean muscle. Enjoy. ....

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  • Human Design Personal Training Recipe Of The Week

    Every week we post a simple, healthy recipe to give you ideas for meals. This week we have two meals (porridge based) - good hearty breakfasts for the winter months. Both of these recipes have been submitted by Human Design Personal Training clients so it is great to get fresh ideas. Recipe # 1 - Slow Cooked Porridge. Ingredients and Preparation: 2 1/2 cups water, 2 cups coconut or almond milk. Add vanilla pod and ....

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  • Fitness Tip # 3 - Exercise And Training - Don't Let This Happen To You

    Here is fitness tip # 3 from a series of 100 short, powerful fitness tips that you can use in your own life to make you healthier, fitter and stronger. ....

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  • Fitness Tip # 2 - Food And Nutrition - Swap Barcodes For Bags

    Here is the second of 100 short, practical fitness tips designed to give you simple information that you can use to lose weight, get fit and live a healthier lifestyle. ....

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  • Fitness Tip # 1 - Motivation And Mindset

    In todays world, fitness, weight loss and nutrition advice has become so complicated and confusing. I get asked so many questions every week and people have no idea where to start when they want to lose some weight, drop a dress size or just get fitter and healthier. As a result of all these questions I am going to provide 100 short, informative and practical fitness tips to help you get going, improve your results and make sense of fitness and weight loss. Here is fitness tip # 1. Enjoy. ....

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  • Personal Trainer North Sydney - Recipe Of The Week

    Here we have another healthy recipe idea from Human Design Personal Training Studio right here in North Sydney. Here is another dinner option that is simple and easy to prepare. Protein: Organic Lamb and Mint Sausages - Fry in a pan on a low heat with a drizzle of olive oil. Starchy Carbs: Potato and Sweet Potato (We simply boiled the potatoes until they were soft and then placed them in the oven for 10 mins to give them a crispy taste). Chop some potatoes and sweet potatoes - Boil for 20 minutes until soft - Place in a heated oven for 5-10 minutes to give them a nice crispy taste. Fibrous Carbs: Brocollini. Steam some veg of your choice for 5 mins. We choose Brocolini this time. As ....

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  • North Sydney Personal Trainer - Recipe Of The Week

    Every week we put up a simple recipe that is designed to be tasty, good for healthy and weight loss and fits our simple nutrition principles at Human Design Personal Training. This week we have another dinner option. Protein = lamb Rissole Starchy Carb = Quinoa and coriander Salad (this was bought pre-prepared in woolworths to save time) Fibrous Carbs = Chopped Cucumber and Grated Carrot. Enjoy and feel free to send us some of your ideas. John. ....

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  • Personal Trainer North Sydney - Success Story - 13kg's Down

    Here we have another success story for Human Design Personal Training. This lad has done extremely well even with a hectic travel schedule and long working hours. Here is Nigel's Story. Prior to starting at Human design, I struggled to find the time to fit in fitness other than football training when I could due to work commitments which involves a lot of Interstate travel, and never thought I could either with a very busy schedule. After coming back from a 5 week holiday to the UK at Christmas this year, I felt physically unfit and very overweight. I realized I had 3 weeks without any travel, so decided to approach John to do his 21 DAY KICKSTART PROGRAM , to hopefully get a good le ....

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  • North Sydney Personal Training - Human Design Recipe Of The Week

    Every week we have a new recipe idea to fit in with the Human Design Personal Training healthy meal principles. These principles are simple and will help you build healthy fat loss meals without worrying about Calorie intake Sugar intake Unhealthy fat intake Processed chemicals. We believe the best diet you are on is the one you don't know you are on. This weeks recipe is one I made following a recipe from myfoodbag.com.au. It is a dinner recipe. Roast Chicken with Sweet Potato, Carrot, Red Onion and Frozen Pea and Broccoli Mash. Ingredients: Skinless Chicken breast Sweet Potato Frozen Peas Brocolli Red onion Garlic Clove Mint Leaves Carrots Salt and Pepper But ....

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  • Human Design Personal Trainer Recipe Of The Week

    Here is our recipe of the week. I cannot remember who sent this one in but it is very tasty. Feel free to add a tasty side salad. Enjoy. ....

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  • Human Design Personal Training Recipe Of The Week

    Here is our healthy recipe of the week. Ingredients. Following the Human Design healthy meal principles. Protein and healthy fats: Scrambled eggs, Bacon, Butter Veg: Grilled Tomato and Watercress Starchy Carbs: Sourdough Toast Enjoy. John. ....

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  • I Was Wrong About Weight Loss

    Every week I learn something new in the fitness world. It is ever changing. New experts bring out fresh perspectives and real scientific breakthroughs. Last week I read a very important article on the myths of weight loss byKevin D. Hall who is a Senior Investigator at the National Institute of Diabetes and Digestive and Kidney Diseases, where he is Chief of the Integrative Physiology Section and creator of the NIH Body Weight Planner. In this fantastic littlearticle Kevin Hall made a statement that resonated with me and has proved me wrong but also helped me with a thought and idea that I have wrestled with for years. ​​​​​​​For years I have been telling ....

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  • Human Design Personal Training Recipe Of The Week

    Here is another simple, healthy recipe of the week. This is a hearty salad with the following ingredients. Quinoa Smoked Salmon Chopped peppers, tomatoes Grated carrots Coriander Grapes Again, this fits the Human Design healthy meal principles. Protein And Fats: Smoked Salmon and Quinoa Carbs: Veg Carbs: Quinoa Fruit: Grapes. I like to put pieces of fruit in my salads as it helps add a sweet taste. You don't have to add these in. Feel free to share your healthy meal ideas with us. We enjoy hearing and seeing what our clients cook and we love getting fresh food ideas. John. ....

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  • Human Design Personal Trainer Recipe Of The Week

    Here is another simple, healthy recipe of the week from Human Design. This week we have a dinner idea. Oven Roast Chicken - Sweet Potato And Steamed Veg Oven Roast Chicken with Moroccan Spices Brocolini Sweet Potato Peppers, Onions Again, this fills the Human Design Healthy meal options. Protein And Fats: Chicken Veg: Broccolini, Onions and Peppers Carbs: Sweet Potato Keep your meals simple and tasty. Enjoy. ....

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  • Recipe Of The Week

    Here is our recipe of the week. Here is a simple lunch idea: Avocado Tossed Green Salad Grilled Chicken Balsamic vinegar and olive oil Green beans Sundries tomatoes Cucumber and chopped onions Again, this fills the Human Design Healthy meal options. Protein And Fats: Avocado, Chicken and olive oil Veg: Sundried tomatoes, cucumber, tossed green salad, green beans Carbs: Veg Keep your meals simple and tasty. Enjoy. ....

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  • North Sydney Personal Trainer Recipe Of The Week

    Here is our recipe of the week. Every week we will post a recipe from myself or from one of our Human Design clients. Everyone could do with ideas for healthy recipes. We get stuck in our ways sometimes (especially me) so it is good to have a resource with different meal ideas to help for fitness and weight loss. Healthy Breakfast Idea: 2 Slices of sourdough toast Chopped tomatoes and onions Leg Ham 2 Poached Eggs Green Salad. Hits all the Human Design Healthy meal principles. Protein and Fats: Eggs and ham Veg: Tomatoes, Green Salad, Onions Carbs: Veg and the toast Enjoy. ....

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  • G.O.Y.A The Key To Weight Loss Revealed

    G.O.Y.A The key to weight loss revealed Today I will explain why G.O.Y.A is the key to your weight loss. You are probably asking yourself "What the hell is he talking about ?" Is this a fancy gimmick for weight loss. Is it a new quick fix method for the body I desire? Well folks, this timeless and priceless information could save you thousands of dollars in diets, exercise machines, and ridiculous weight loss plans. G.O.Y.A is a little motivational tool that I have been using with myself and my clients for years. It works every time for those who use it. For some of you G.O.Y.A comes easy and for some of you it is the most difficult thing in the world. ....

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  • Nine Good Reasons To Include More Fibre In Your Diet

    Nine good reasons to eat more fibre in your diet. Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is type of a carbohydrate that helps keep our digestive systems healthy. Here are nine very healthy reasons to include it in your diet. 1) Can curb your appetite by causing the contents in your stomach to swell, making you feel full. 2) Activates the hormone cholecystokinin in the small intestine. CCK is responsible for stimulating the digestion of fats andprotein, as well as acting as a messenger that tells your brain you’re full. Fiber also encourages as well as sustains the elevation of CCK in the blood. ....

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  • How To Automatically Drink 10% Less Alcohol

    Okay, today we have another brilliant little insight into how we can easily reduce calories and alcohol with some simple changes. This is a great tip from Brian Wansink, author of 'Mindless Eating'. Love wine, but hate headaches? Here’s how to automatically drink 10% less. (Let's see how much abuse I get for this article haha) In our continuing series of articles about making simple changes to your environment for health and weight loss, we now look at alcohol and another little social experiment conducted by Wansink and his team at Cornell University. They brought 85 wine drinkers in for Happy Hour and gave them different glasses and different wines and ....

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  • What Grade Would You Give Your Diet And How To Improve It?

    Currently I am studying as a member of an Advanced Coaching Academy to better myself as a Personal Trainer and coach. In this academy we are learning about Human Behaviour and Psychology, diets, coaching and program design etc. One of the most powerful points that came up during the habits and behaviour module was the importance ofindividualising your dietary approach to losing weight or getting fit or whatever your goal is. What I have discovered over the years is that a client with an overall score of approximately 30% in their diet does not have to go to 100% straight away. This is what 99% of people attempt when they embark on any fitness goal. Be ....

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  • Five Practical Doable Weight Loss Strategies For 2016 Part 5

    Here is the final video in a Five part series that shows you how to make some realistic health changes this year and also help you with losing some weight. I hope you enjoyed this series of videos. If you missed out on the earlier videos they are all posted on the blog in chronological order. Please feel free to share these if you think they help. Enjoy. ....

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  • Five Practical Doable Weight Loss Strategies For 2016 Part 4

    Here is part Four of our Five part video series highlighting some easy to implement weight loss strategies for 2016. These are very powerful tips and will really make an positive impact on your health and fitness this year. Enjoy. ....

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  • Five Practical Doable Weight Loss Strategies For 2016 Part 3

    Here is the third video in a five part series illustrating some simple powerful weight loss tips that you can incorporate into your lifestyle right now. I hope you enjoy this. ....

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  • Five Practical Doable Weight Loss Strategies For 2016 Part 2

    Here is part 2 of the 5 part video series showing you some simple, doable weight loss strategies that really work. You can do these right away and they are not complicated. I hope you get a lot out of these. ....

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  • Five Practical, Doable Weight Loss Tips For 2016

    Here is the first in a 5 part video series showing five practical, doable weight loss strategies for 2016. I firmly believe and hope that 2016 will be a year of simple tips that people can follow. I read a lot of stuff online and in fitness magazines and quite often the tips are for people who have lots of time on their hands or the tips are too complicated and leave people more confused than ever. I hope these videos help you to see that you can make immense strides with your fitness and weight loss and build a healthy lifestyle without making it too hard. Enjoy and feel free to share with a friend if these help. ....

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  • FREE Bike Interval Workout For Fat loss

    Today I am going to give you a free bike interval workout for fat loss. It lasts for eight sessions and can be performed once per week for eight weeks or twice per week for 4 weeks. You can perform it indoors or outdoors. This workout is simple and easy to follow but it is not easy. There is a difference ha ha. Please only do this workout if you have at least 10-12 weeks or steady state cardio training under your belt. Do not attempt this if you are just coming out of fitness retirement or you have cardio respiratory conditions. Goal : Fitness and fat loss Warm-up: You must perform at least a five minute warm-up at about 50% of your maximum pace. It may take ten minutes to get going ....

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  • Personal Training Neutral Bay: Here Is The Most Challenging Thing About Losing Weight

    As a Personal Trainer and Lean Eating Coach I train mostly people who want to lose weight. This ranges from 2kg's to 20kg's or more. Everyone has different challenges when it comes to losing weight and this can be a busy work schedule, partners who sabotage their efforts, lack of finances or a poor relationship with food. However, the biggest challenging thing about losing weight is overcoming yourself. That's right. You are your own worst enemy. You can blame your work, your friends, your social life, your lack of access to gyms, the cost of gyms or personal training or the ebola crisis for that matter but at the end of the day you have to overcome yourself. Ask yourself why you ....

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  • North Sydney Personal Trainer Shows How To Perform A Dumbbell Squat

    In this video I am demonstrating how to do a Proper Dumbbell Squat at the Human Design Personal Trainer Studio in North Sydney. You will notice on the left that I am performing the correct version of the dumbbell squat by: Keeping my back straight and my chest up Keeping the dumbbells by my side The video on the right hand side shows the incorrect way to perform the dumbbell squat. You will notice that: The dumbbells are falling forward at the bottom and my body is also falling forward. This can cause injury if you have a heavy weight. If you cannot keep the dumbbells behind or beside your knees for the entire movement then you have picked a weight that is too heavy. I hope the ....

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  • Should I Wait To Get Fit Before I Hire A Personal Trainer?

    Here is a quick little video that answer a big question I get from people every week. Should I wait to get fit before I hire a Personal Trainer. ....

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  • Negative Influencers That Affect You And Your Weight Loss Goals

    Today's post is a short one on how you can be heavily influenced - in a negative way towards your weight loss and fitness - by those around or closest to you. I have been training people for over 10 years now and one of the hardest things for me to coach is to get people to change their circle of influence in order to lose weight, get fit and keep up their weight loss. For any parents out there (including myself) you will know how you guard your children against influences, whether it be online, or the people they hang around with. You are very aware of the influence these things and people can have on your children and the choices they make. However, we never seem to do this as adults. ....

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  • North Sydney Personal Trainer Shows How To Do A Bodyweight Squat

    In this video I am demonstrating how to perform a basic body weight squat at the Human Design north sydney personal trainer studio. On the left I am performing the correct technique with my knees driving out over my toes. On the right hand side my knees are collapsing in which is a very common occurrence at the gym. This can lead to knee pain and injury. It is even more exaggerated when I see new clients so pay attention to this. Look in the mirror as you are squatting and learn to drive the knees outwards over your second and third toes. Enjoy and leave comments below if you have questions. ....

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  • Weight Loss Strategy Is Important But Execution Is Everything

    I work in a very interesting world where everyone has an opinion and a strategy for weight loss. A lot of times I speak with a potential client on the phone and they can relay off every diet, they know how to count calories, they can tell me how much sugar is in a can of coke, they tell me that interval training is the best thing for fat loss and they have an unbelievable general knowledge of fitness and nutrition. Then. They come to see me and they still need to lose 20kg's. What happened? Where is the disconnect? This is very common. How many people do you know that know a lot about food - or appear to know about food and how to lose weight but never do. It's because a most of us kn ....

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  • Work Comes First - Weight Loss Comes Later

    Have you ever heard someone say this? "If I just lost a bit of weight I would get motivated" OR "If I got really quick results I would sacrifice more to be healthy" If you look around you, in every industry, in every field of endeavour, from weight loss to getting fit to being promoted, to running a successful business, you will see that successful people earn this stuff by working harder. That's right - they work harder in every aspect. They earn promotions from working harder, they grow their business from working harder, they lose weight from working harder. But, quite often they do not see results initially. Successful entrepreneurs earn bigger payoffs by first working hard, w ....

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  • How To Get Motivated For All Your Workouts

    Getting motivated for all your training sessions can be exhausting. I always say that a client should be intrinsically motivated to get fit and change their body. I really truly believe that Personal Trainers like myself are not Mr Motivators but rather coaches who guide people who want to change. I don't scream at clients and I don't roll up like a drill sergeant. It just isn't my style. With that being said, I have found some very simple, powerful ways to motivate my clients to get results and you can use this simple trick to make leaps and bounds with your motivation for training. Usually clients are motivated by goals. But having a long term goal like losing 20 kilograms is often too ....

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  • A Simple Day Of Healthy Eating For Weight Loss

    A Day’s worth of healthy eating should be kept as simple as possible. You don’t need to be a gourmet chef or a Jamie Oliver. You just need simple meals and ingredients. A Day’s worth of healthy eating should include the following: Healthy carbohydrates like fruit and vegetables and wholegrains Healthy fats like olive oil or avocadoes Healthy lean proteins like fish, lean meat, chicken, lentils, chickpeas or turkey Healthy dairy like milk and cottage cheese or greek yoghurt These varied foods will ensure that you get a full supply of healthy nutrients along with all your vitamins and minerals. Here is a Day’s worth of healthy eating from Human Design Breakfast – 1-2 slices of sm ....

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  • Five Ways To Maintain Your Fitness motivation

    One of the hardest things about living a healthy lifestyle is having to maintain your fitness motivation. What happens when you have reached your weight loss goal? What happens when you suddenly fit into those skinny jeans or that gucci shirt? I have seen this with clients. They reach a goal and suddenly they relax mentally and completely go off the ball or slip back into old habits. They often tell me it is quite difficult to maintain their motivation. This has led me to one of the biggest mental shifts in my job as a Personal Trainer . Now, instead of just picking a weight loss or transformation goal I try to get my clients to pick fitness habits that they can focus on. We can also ca ....

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  • The Number One Weight Loss Diet On The Planet

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  • The Easiest Way To Start Eating A Healthy Diet

    This is something I get asked at least once per week. The easiest way to start eating a healthy diet is something I have had to think about for a long time as everyone is completely different and has different circumstances in their lives. Most people are split into two main groups when it comes to eating a healthy diet. There are the ' All or nothing ' people who want to give up alcohol, sugar, chocolate, carbs and everything else and start living a super healthy life. This usually lasts for about a month before they realise it is too tough. Then there is the group of people who have no idea where to start. They are told to quit sugar, stop eating carbs after 5pm, eat these fats but not ....

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  • Why Do Detox Diets Make Me Lose So Much Weight So Quickly?

    We are getting pretty close to the Christmas and New Year period so everyone seems to be going on a detox diet to cleanse their body of their sins and get a good kickstart for the new year. You could probably do one of these diets for every week of the year as there are so many available. The reason I get asked about these is because many people see very quick results and tell everyone around them how much fat they have lost. However, you may not be losing the weight you think you are and here is why. According to Dr Tim Crowe, associate professor from Deakin University and an accredited practising dietician, detox diets have their pros and cons. 1. We have kidneys, lungs and other bod ....

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  • Personal Training Neutral Bay: Simple Healthy Eating Ideas For Losing Weight

    is another set of simple ideas for a healthy day of eating. I like providing these just to give some ideas and I make sure to cover all the basics: Healthy fats Lean proteins Good Starchy carbohydrates Vegetables and fruits Water or teas or coffee If you can keep your food simple you can really get results and weight loss quite quickly. Enjoy these simple healthy eating ideas. Breakfast – Poached egg with a diced tomato on a slice of wholegrain toast. Add a glass of water, tea or coffee to get the day off to a good start. Snack (if needed) – handful of brazil nuts and a banana Lunch – Salad with mixed leaves, capsicums, zucchini, grated carrots, mango or sw ....

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  • A Simple Four Week Exercise Routine That Anyone Can Achieve

    This workout schedule is great for those who are struggling to get started or wanting to get back in the game. In this four week exercise guide I am going to approach your exercise from a different perspective. There are millions of exercise programs out there and all of them are great for weight loss and getting fit. However, I realize that all of your are unique and have different likes and tastes so I am not going to prescribe a workout for you but give you a starting point to develop fitness and health and keep it going. THE MAGIC WORKOUT -- You should understand up front that there is no " best and only way " to workout. I get a multitude of questions concerning the efficiency of ....

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  • The Fitness And Weight Loss Comparison Trap

    This week I wanted to write about something very important. Something that affects a lot of people. I heard about this through Dr Cindra Kamphoff, a high performance coach and psychologist. Being a Personal Trainer for over 10 years now, I get to hear all sorts of information (good and bad, true and false) about health, fitness and weight loss. One of the most common things I see with clients is the ' fitness and weight loss comparison trap '. This is where a female client will tell me how they are trying so hard to lose weight and they are not getting the best results, yet their office colleague is eating sweets, biscuits and takeaway food and is stick thin. A male client will tell me t ....

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  • Personal Training Neutral Bay: A Cardio Fitness Workout That Burns Fat

    A Cardio Fitness Workout That Burns Fat I missed my football game this weekend as I was at a Business course. So, on Sunday I decided to try one of my cardio fitness workouts to burn some fat and keep up my fitness for sport. This cardio fitness workout is designed around a principle called DESCENDING PYRAMIDS. You start with a longer distance at a slightly lower pace and move down in distance to a faster pace as the workout goes on. It is tough but provides good variety to your mundane 40 minute jog on the treadmill. Here is the cardio fitness workout to help you burn fat and get lean. I used two pieces of cardio equipment, an Air Assault Bike and A Rower. You can run and bike in ....

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  • Help - I just Cannot Lose Weight

    Help - I Just Cannot Lose Weight Every week I hear from people who say they just cannot lose weight or they have tried everything and it just doesn't work. They say things like - " my body is just not built to lose weight " or " I just don't have the time " or " I am eating really well and it is just not coming off ". As a result they become very de-motivated and feel like giving up. I think this is a clutch time in the whole health, fitness and weight loss arena. You can do one of two things. Give up and never bother about your health, or dig in, analyse what is going on and develop a new plan of action to get you there. Now, most of you know that I am not a tough ass trainer. I do em ....

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  • The Five Best Sources Of Protein To Build Lean Toned Muscle

    During September 2015 I attended the Level III Boutagy Fitness Institute course on how to develop lean toned muscle. The biggest takeaway was that your building muscle was a nutrition and training interaction. Then, during October 2015 I attended the Level III Fat Loss course and again, Protein came up high on the foods to eat for fat loss. All in all, Protein covers so many bases. Our skin, hair, nails and bones are composed mostly of protein. Protein is the building block of like in that it breaks down into amino acids that promote cell growth and repair. If you want to lose body fat and get lean, toned muscle on your body then you need to consume the best proteins. Here are five of t ....

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  • I hope You Eat More Carbs After Reading This

    I want to ease your mind about eating carbs today. Every week I get a story from a client who tells me that they are scared to eat carbs because they will get diabetes, or spike their insulin or put on weight. It can be tough to eat your favourite wholemeal sandwich when some paleo work colleague is slamming the demonization of carbs down your throat. This demonization of carbs is so typical of our industry as a whole. Every few years we zero in on one hormone or food type and criticise it and damn it to hell. This is not how itworks in the real world. In todays post I am going to give you plenty of reasons not to be scared of carbs and how you can fit them into y ....

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  • Five Simple Meals For Weight Loss

    In the modern world of food there are too many opinions on what to eat for weight loss. When it boils down to it, most experts agree on the following: Eat more lean proteins Eat less processed junk food Eat more vegetables and fruit Drink more water and less sugary drinks and alcohol Eat some healthy fats from nuts and oils Eat more healthy wholegrain starchy carbs So, if you base your weight loss meal plan on the above you can come up with some simple meals for weight loss. Five Simple Meals For Weight Loss 1. Beef Stir Fry Palm sized portion of beef 1 - 1.5 cups of cooked vegetables for example, carrots, onions, capsicum, mushrooms 1 cup of cooked brown rice 2. Pork Ch ....

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  • What Are The Best Exercises For Weight Loss?

    What are the best exercises for weight loss? Some people will do sit-ups until they are blue in the face. Some people will say it is cardio. Some people will say weights. Everyone has their favourite but let's keep it simple and show you the best forms of exercise that you can do for sustainable and results driven weight loss. 1. First and foremost you must find exercises or training that you enjoy doing. Adherence is the no.1 rule for weight loss. 2. A combination of cardiovascular exercise and resistance training has consistently proven to be the best for weight loss. 3. Weight training helps to preserve our lean muscle tissue when we go on to a calorie restricted meal plan. It a ....

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  • How Much Fat Can You Lose In One Week?

    How Much Fat Can You Lose In One Week: I am sure you have heard of the TV show - The Biggest Loser. People who are very over weight and morbidly obese go on this show to lose weight and change their health. Quite often they will lose up to 10kg's between weigh-ins and sometimes they can lose these amounts in a week. However, quite often, this is not all body fat. I often get asked by clients - " How much fat can you lose in one week ". This is a good question but you should also be careful what you ask. Most people who go on a diet and start exercising usually lose a lot of weight quickly and do not really care where it comes from as long as the scale says they are l ....

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