How to become FIT & HEALTHY the simple way


Most people have heard of the K.I.S.S principle - Keep It Simple Stupid.


So, why is it that we make health and fitness so complicated? For example, “to lose weight and gain muscle you need to not eat carbs after 4:37pm, exercise for 27.68 minutes at a heart rate of 163bpm, under the light of a 3/4 blue moon while consuming the milk of a Tibetan yak unless of course your blood type is B positive”


you could move more and eat less junk food!!


With our increased knowledge, it seems that modern society has taken the reason for our obesity problem to extremes by explaining it with having the wrong genetics, or a hormone imbalance, or a fast or slow metabolism, or a gland problem. We never seem to blame the fact that we eat too much and move too little. I'm sure our ancestors, while hunting and gathering, never had gland, hormone or metabolism issues, however, of course they didn't have a couch, Doritos and Jerry Springer either.


Consider this as a first step for the worst possible diet in the world. (And by "worst diet" we're talking doing laps through the McDonalds Drive Through on a Friday night.)


Even if you did not change a solitary thing about your diet and all you did was to start moving more, do you think it possible that you may not gain weight as quickly, or stop gaining weight, or even start to lose weight? Then, spurred on by your progress you might make small changes to your diet. This could perhaps be halving your fast food intake. Not giving it up, just everything in moderation. This is a very achievable first step.


Like all things in life, health and fitness is an attitude as much as it is a physical act. But here are your two choices:


  1. It is all so complicated that there is no point starting because you won't get the results you want as you can't afford yaks milk and your blood type is B positive.


  1. It is as simple as strength training for as little as 30 minutes once a week, moving your body with huffy puffy exercise for 100 minutes a week, and eating more fruit and veggies and less processed food.


If number two is the right choice for you then you are off to a brilliant start!

To get started, try this great action plan…


Simple Action Plan

Simply start moving more (walking is great to start with) than you do now and keep increasing your time ideally 100 minutes per week. Once you get used to that, start to up the intensity by jogging in small spurts.


Make achievable changes to your diet, eat more fruit and vegetables, and drink more water than you do now.


Finally, begin a simple strength routine with advice from your local gym instructor or personal trainer - the good ones are always happy to help.


To be honest sometimes in life it is nice to believe that the reason we don't do things is because they are too hard. To admit to ourselves that it is simple and yet we still have not accomplished it is depressing. The truth is even the most complicated things in the world are the sum of simple steps combined.


Remember, keep it simple

      to lose weight just move more and eat less

      to gain muscle just lift more than you can now.

After all, it's not rocket science!

Author - Luke Smith

8 reasons why… people achieved THEIR Health and Fitness goals with a PERSONAL TRAINER!!

1.    “My trainer supervises me 100% ensuring that I am training with correct form and technique so it wont harm my body because its worse than not training at all”

2.    “I work harder with my trainer than I ever would by myself because he doesn’t let me cheat!”

3.    “I love the variation of routine, education and accomplishing my results”

4.    “My sessions are always fun and challenging, and I have been able to reach a level I didn’t think I could achieved by myself”

5.    “My trainer keeps up with the latest techniques and research, which is great and I like to be pushed past my comfort zone”

6.    “The help and advice I get from my trainer about nutrition, has been fundamental to my reaching my goals and keeping the weight off and creating a lifestyle change that suits me”

7.    “The new programs, technique supervision and the feeling that I have improved with each session has made me enjoy exercise”

8.    “Before-hand I may not always feel like training, but with the constant support given by my trainer I have changed my attitude towards health and fitness because I know how good it is for me!”


Health & Fitness with OZ FIT Personal Training is



Guaranteed to get the results YOU want!!

Stop Aiming For The Perfect Body and Start Aiming for a Better Version of you!

If you were to begin a swimming program today, would you expect to be swimming as fast as an Olympic swimmer in six weeks time?

If you were to begin a running program this week, would you expect to be running the 100 metres or the marathon at the next Olympics?

For most of us normal people the answer is usually a resounding no!! And why is this? The people who compete in world championship events are what we call elite athletes. People who have been born with a gene pool that puts them into the "genetic freak" category. Top genetics in any pursuit usually belong to 0.001% of the population. People with "perfect bodies" are in that same "genetic freak" categong "The Body Shop" put it beautifully... 

“There are 3 billion woman in the world... And only eight supermodels”
Not exactly an even comparison is it?

So why is it that both men and women will start an exercise plan or go on a diet and expect that in 6 weeks time they will look like "Elle McPherson" or "Brad Pitt"? These people are classic "genetical freaks". Only 0.001% of the population even has the ability to produce the perfect body.


Can somebody please tell me what the perfect body is anyway?

If we ask men for a definition of the perfect body, we usually hear "Pamela Anderson" or even "Marilyn Munro". Women seem to pick, "Somebody else's"! This is the best way to be unhappy with your own body and a great excuse for not bothering to try to be the best you can possibly be..."wish for there perfect body".

Why is it that when we look in the mirror, we never see the beautiful eyes, we only see the wrinkles around, the eyes? We ignore the great legs, only to see the cellulite on the legs. We are quick to criticise every single one of our bad points without ever acknowledging any of the good points.

And why is the measurement of perfection always physical? Do we ever aim to be the perfect parent or the perfect boss or the perfect partner or the perfect friend? And what is perfection anyway? Without mistakes? This is just such an impossible, unrealistic expectation.

Stop reading right now. Firstly, find a mirror and carefully pick out all of your great features, head to toe. Study them carefully and appreciate each one in detail. Now write them down. Secondly, write down all of your really good points. Include all of the things that you are really good at, all of the nice things you have done, all of the times when you have made a positive difference in people's lives.

Some people tell us that they haven't got any good points. WRONG... every person has things about him or her that are good. However, if that is what you truly believe, write down the kind of person you would like to be, the characteristics you would like to have and the things about you that you would like people to remember. Now read it everyday and keep adding to the list. You will be surprised how quickly the list grows.

A health and fitness journey should be all about that exactly! HEALTH AND FITNESS!! Not comparing yourself to the girl across the room! Her journey is completely different to yours!  

Quick Tip: Stop aiming for perfection and start aiming to be the best version of you that is happy, strong, healthy and fit! Because you deserve it!
Thought for the day...  “The key to immortality is to live a life worth remembering”


by Rowena Szeszeran-McEvoy

10 Tips For A Physically and Mentally Balanced Life

By Garrett J. Braunreiter, CSCS, The Energy Coach


Every moment of every day, we have the ability to create for ourselves
new beginnings and new challenges that will help us reach our full potential, and
that all things are possible.


It’s easy to get overwhelmed by negative thoughts, people, and circumstances, but we can take steps to understand what it means to live a balanced life. Vital health and peace of mind go hand in hand - you can’t be physically super fit without being mentally super fit as well.


More and more people today are interested in becoming truly healthy - not just Physically - but mentally, spiritually, and emotionally as well.


Here are 10 tips to keep YOURSELF in balance:
1. Exercise.

A well-rounded fitness routine includes strength training, aerobic conditioning, and flexibility. Critical to your success in staying balanced is to make exercise a TOP PRIORITY in your life - and staying committed to it. Being fit helps you to enjoy life. It increases mental sharpness and physical endurance. An energized body helps give you a positive outlook on life, plus you look great, feel great, and reduce your risk of disease.


2. Drink 8-10 glasses of water a day.

Water helps transport vital nutrients, regulates body temperature, eases digestion, keeps joints supple, cleans out your body, keeps skin healthy and young.


Not drinking enough leads to dehydration, resulting in headaches, fatigue, dizziness, constipation, and foggy memory. Not drinking enough water can lead to excess water weight, because our bodies will store water outside our calls. That’s where you feel bloated and heavy.


Water helps the liver do its job more efficiently, namely in metabolizing fat. If you’re not consuming enough water, your liver has to work overtime with its other primary function: detoxifying the body. Water helps maximizes the liver’s efficiency of both jobs, so you keep your insides clean, your weight healthy, and get rid of fat.


3. Life is perfect, even if you don’t think it is.

God deals you a hand every day. What you get is what you get. Your job is to do the Best you can with the hand you’re dealt. That doesn’t mean you have to “lie down and play dead.” What can you do better today to make your life MORE perfect tomorrow? Know that YOU can create YOUR dreams, no matter how difficult life can be at times.



4. Feel the fear and do it anyway.

Helen Keller once said, “Life is either a series of adventures, or it is nothing.” We all have this shield of armour that protects us from some aspect of life. This shield is your comfort zone. And that comfort zone is a haven for disintegration. When you take off this armour, the only thing you’re risking is GROWTH, a wonderful life, high energy, and a leaner body.


5. Be a daily visionary.

Visualize your goals and your dreams – EVERY DAY!! Take a five-minute break from your

Computer, stop off on the side of the road in between sales meetings, and create a motion picture on the screen of your mind of your goals, your dreams, of how you’d like your life to be.

Visualize yourself already in possession of your wishes.


6. Feed your body well.

Your diet can help prevent illness and disease. Some 300,000 deaths per year are a result of poor lifestyle choices, and nutritional habits are one of those poor choices.

1)   Eat at least 5 servings of fruits and veggies a day,

2)   Eat at least 4 balanced meals a day,

3)   Eat a variety of fruits and veggies, in different colours, These colours will give you a greater spectrum of valuable disease- fighting nutrients. As well as good sources of proteins, healthy fats and grains.


7. Live in the present.

Yesterday’s gone. Tomorrow never comes. Be fully present each moment and free YOURSELF from the ball-and-chain of yesterday and tomorrow.

Everything is always in the present moment, so…LIVE IT FULLY!!!


8. Live with integrity.

You talk the talk, but can you walk the walk? Being in integrity means you really are who you appear to be. How you live your life is reflected in your commitments, your values, your beliefs, your sense of right and wrong. When you live in harmony with what you believe in, you have peace and happiness flowing into your life.


9. Develop high self-esteem.

You already know how you benefit from a high self-esteem. People who you care about benefit, too. Let go of your emotional baggage, treat yourself with respect. Your attitude - how you think, feel, and act - mirrors how you feel about yourself.


10. Live respectfully.

You are NOT at the mercy of your circumstances. George Bernard Shaw said,


“The winners in life look for the ideal circumstances, and if they cannot find them, THEY MAKE THEM.”


Are YOU letting your present results and circumstances control YOU?

Are YOU making things happen?

12 Week Challenge Early Bird Offer

Wanting to shed those Christmas Kilos? Our upcoming 12 Week Challenge can help with that!


Book a spot in our upcoming 12 Week Challenge by the 26th of January 2014 to receive $100 off the total challenge price (Normal Prices are $1080pp for Singles Package & $900pp for Couple Package).

Challenge Starts 15th February 2014 and finishes 10th May 2014. Only 40 Spots available. 

Terms and Conditions Apply. First week of Challenge must be paid upfront as a deposit to secure spot ($90pp Singles Package and $75pp Couples Package). Not to be use in conjunction with any other offer. 

For more details visit our website or contact us today at

OZFIT is back for 2014 and ready to make your Health and Fitness Goals a reality!!!

Well the new year has arrived and most of us have enjoyed the holiday season with lots of sweets and treats! But now is the time to refocus our minds on our health and fitness goals whether its weightloss or muscle gain. Do not be disheartened if you have gained a few kilos over the christmas period because we are here to help. OZ FIT is back for 2014 and we are ready to kick into overdrive “Operation Get Healthy and Happy”!!

At OZ FIT Personal Training we have a lot to offer with programs to suit all budgets and goals!! We can individualize personal sessions to suit your goals which includes nutritional advice and assistance because nutrition and exercise go hand in hand when it come to achieving weightloss success.

We also have a range of group sessions available from Bootcamps to Ladies ABT circuits and CHIX in MITS Ladies Boxing, if you like the group atmosphere!!

Our most popular events of the year are our highly anticipated 12 Week Challenge (February and September) and 8 Week Body Blitz (June) which is where the magic happens and our biggest success stories come from.

If you would like any information about our services and prices please don’t hesitate to contact us today at or call us on 0433 299 695.

Because your fitness is our passion!

12 Week Challenge

“All successful people men and women are big dreamers. They imagine what their future could be, ideal in every respect, and then they work every day toward their vision, that goal or purpose.”

Brian Tracy 

12 Week Challenge Brisbane 

Take the challenge!

The Ozfit 12 Week Challenge is a highly focussed exercise and nutritional program. It is a great tool to get real results - in just 12 weeks. Commit yourself to change and achieve your fitness goals faster with the Ozfit 12 Week Challenge!

What does the 12 Week Challenge include?

  • A weekly tailored workout session with your Personal Trainer
  • Nutritional Education - Learn to eat the right foods for your body
  • Food 
  • Motivating Group Classes
  • Ozfit training merchandise
  • An Ozift ‘Well Being Folder’ - packed with useful information & tips
  • Transformation Photos - before and after
  • Super Challenges

Reach Your Goal

Goal setting is a powerful way to effect change. Get inspired by like minded people who share your passion for change. 

The Ozfit 12 Week Challenge provides support from your trainers and participants - as everyone unites with a clear focus: To Make a Real Difference in Only 12 Weeks.

Take control of your life with the right exercise and the right approach to healthy eating.

Only 40 spaces are available.

To secure your position, call now on m. 0433 299 695 

Fun, Fast, Fat Burning Sessions

The Ozfit 12 Week Challenge is designed to work for people of all levels. Whether you are a beginner or a fitness pro - we work with you to succeed. Each workout session contains a mixture of the following elements:

  • Warm Up and Stretch - improve your flexibility
  • Core Workout - Strengthen muscles in your abdomen, back and glutes.
  • Metabolic Workout - Get you heart pumping to burn calories faster!
  • Strength Workout - Build muscle, strength and stamina.

Get inspired to become your personal best!

Ozfit offers exciting prizes to our top 3 - 12 Week Challenge clients! These are the clients who lose the most weight and waist line measurements. 

Did you know?

Each previous Ozfit 12 Week Challenge Group - has lost over 300kg combined!!

This program works!

Real people get real results.

Get Started!

Commit to change with the fun and motivating Ozfit 12 Week Challenge. 

The Ozfit 12 Week Challenge is held twice yearly starting February and September. 

Get in early to secure your space. Call now on: 

  • Get fit
  • Ozfit

For a 12 Week Challenge Brisbane, Queensland contact Ozfit today! 

m. 0433 299 695


a. 294 - 304 ney rd.
capalaba qld 4157

location map - click here

7 secret steps to fitness success

The seven steps below will help you set up your exercise routine and reach your exercise goals. Integrating these steps will help you to create new healthy habits. During the three  months while you’re on the 12 week challenge, there may be times when you falter or lose motivation; return to these steps and remember how far you have come.


Think about your health and fitness goals, what do you want  to achieve? You are accountable to these goals and, if you struggle with motivation, remind yourself  of what they are. Keep them in a visible place and remember why you want this so much! 

Training diary
First of all, use your training diary as just that, a diary. Put in all your scheduled workouts at the start of the week and plan your other commitments around them. Your training diary will help you see how much training you will do for the week, let you see if your better at training in the mornings or evenings? Are you skipping sessions? By charting your progress, you’ll be able to see how much you have improved, and there’s nothing more motivating than that! Remember it’s all about consistency and, above all, be honest with yourself.


Tell people about your plans. Share your hopes and your goals, and ask for the support of your friends, family arid colleagues in achieving these. Also, by saying it out loud, you are taking responsibility for actually doing it, your friends will call you on it if you don’t.


Get into an exercise routine so you know what you are doing for the week ahead commit to the schedule so you don’t waste energy thinking about if and when you should exercise. Organize yourself so you plan your life around the goal of good health. Find the time of day that suits you best and stick to it, whether it’s cold, raining or hot. If you have to miss a session one day, make it up over the week. The discipline of keeping your training habit will increase your self-esteem and help you to realize that you are capable of a lot more than you originally believed.


Training is a metaphor for life. The harder you train and the
more disciplined you are, the more capable you become at
dealing with life’s challenges. You strengthen your character
and your resolve as you strengthen your body. People will
respect you more…you will respect you more.



Set small achievable goals and challenges for yourself. Breaking your ultimate goal into smaller goals will keep you from feeling overwhelmed. Your exercise mini-goals might be something like if last week in your cardio walk-run workout, you ran for 3 minutes then walked for 1 minute, this week try running for 5 minutes with a 1-minute walk. If you ran on the treadmill for 12 minutes at level 8, get onto it and by 12 minutes at level 8.5.


Encourage a friend or relative to exercise with you to go for a walk or run around the block. Not only will this make the 12 weeks more fun, but also it’s the perfect way to encourage someone else into looking after their health and wellbeing. In this small way you are now changing your world. People will be attracted to your new positive and ambitious energy and will look to you for inspiration. Stay committed and watch your influence spread.


Variety is essential so try many different exercises. This is why we keep your workouts varied and interesting by introducing new ones when you feel yourself getting bored. Every time you try something new, you expand your comfort zone and increase your confidence.


Failure is a mindset. Don’t let knock-backs or disappointments stop you in your tracks and send you to the fridge. One small hiccup doesn’t mean you should give up forever, remember to let go of that negative self-talk, instead, learn from setbacks and move forwards. If you sustain an injury, let us know so we can modify your program to allow that body part to rest while you still keep moving. If you are tired and can’t be bothered, focus on the bigger picture and remind yourself of your goals, there is a good reason you’re doing this. The more effort you can put in early on, the quicker you’ll see great results, this will motivate you to continue. If a busy time at work upsets your schedule, modify and re-plan your day so that you can still have that time out to exercise. Prioritize and re-prioritize each time you are faced with a setback to ensure you keep going.

Remember, your health is non-negotiable. 


If there’s one thing I’ve learnt, it’s that training is all about
consistency. If you miss a workout, don’t forget about it!
No excuses! Re-plan your week so that you can make it up.
Consistency is everything and you must be disciplined
and committed to succeed. ‘Systems don’t fail people, people
fail systems’ …you don’t have to be one of them!

Saul Edmonds

Roundhouse: All our endeavours are highlighted by our strong belief in the collaborative process and creative powers that bind them. We are dedicated to developing great design and to making your next project a success.

How do you lose weight?

Do you want the honest answer? WITH COMMITMENT, HARD WORK AND A POSITIVE ATTITUDE, an attitude that means you forgive yourself when you experience setbacks and get right back up to continue on your journey 
On a physical level, there are two ways of losing weight: eat less or exercise more, or both. To lose weight, you must create an energy deficit…that is, you need to consume less food (energy) than you actually use. You need to eat fewer kilojoules or calories than your body needs to get through the day; this way, your body will use its energy stores to make up the energy deficit.


Understanding this is the basis of successful weight-loss, but clearly there’s more to it than that, otherwise few people would he overweight. Your mind is the key, you have to really want to lose weight and you have to deal with all the blocks your mind puts in the way. Successful weight-loss is all about attitude. What gets you up in the morning early so you can go for a walk? A positive can-do attitude and being organized by having clothes and joggers by your bed. What helps you forgive yourself when you eat too much? A positive attitude and an ability to recognize that one setback does not mean you have blown everything.


To succeed in your weight loss, you will need to:
  • accept yourself and where you are right now
  • understand what triggers you to overeat
  • break bad habits and learn new ones
  • develop a strategy for bouncing back from setbacks
  • change your attitude to yourself and learn positive self-talk
  • recognize that an all-or-nothing attitude does not help your weight-loss
  • be responsible for, and accountable to, yourself
  • change your lifestyle.

Eating a nutritionally balanced diet and exercising are the keys to long-term weight loss. This isn’t a new idea, yet it remains challenging for many people. Why? Because we make poor choices that over time become bad habits, which we then find hard to change. While your current habits and lifestyle have brought you to this point, it has happened over a long period of time. To lose weight, you need to recognize that it will take time to unlearn those habits and develop new responses, so that eventually you will have a new set of habits that support your new healthy lifestyle. Change is always challenging, and successful change takes time. It also depends on what stage of acceptance for taking action you’re at. You might he ready to change, you may still be working out whether change is worth it or you may be preparing to change. Sometimes it’s hard to accept that we have a health problem. We ignore it procrastinate about it or simply deny its existence.

The following are some guidelines for modifying your behavior.

Make one change that will have the most effect
If you’re starting by making one change, choose to change the one habit that will make the most difference to your health. If you want to reduce the amount of sugar you eat, don’t cut out the cake you have once a week, cut out the can of soft drink you have every day with lunch.

Be patient
You didn’t gain weight in a week, so you can’t expect to lose it in a week. Don’t be in a hurry and don’t give up when you fall back into an old habit remember, you’re still learning. Here’s a simple analogy. When you were little, you couldn’t tie your shoelaces. Your parents did it for you. After a while, they took the time to show you how to tie them, then they helped you to tie them. Sometimes you’d forget so they’d show you again, Then you became so used to tying them that you didn’t need help anymore. Now, of course, it’s second nature. The same thing applied with learning to drive a car. Did you give up after your first lesson when you stalled in the middle of an intersection? No. So don’t give up while you’re learning new healthy patterns of behavior. It takes time and perseverance, and it’s completely normal not to get it right straight away.

Be consistent
Modifying behavior successfully is all about consistency. You need to replace bad habits with good habits, created through repetition. Commit to creating your good habits daily. The more consistent you are, the faster you’ll reach your goal. The less consistent, the longer it will take.

Be aware
Often eating is done without thinking, it’s mindless. Start to become aware of what and when you eat. Practice eating with mindfulness, that is, pay attention to what and how much you are eating, and what you’re doing at the same time. This gives you a chance to learn what triggers your overeating. Do you always eat when you’re watching TV? You need to start by breaking the habit. Make a rule that you don’t eat in front of the TV.

It’s difficult to change your behavior if nothing else changes. Making your home health friendly will help you create and stick with your new habits. Very few people have willpower of steel, so avoid having to use yours in the first place, get rid of all the junk food in your house. Restock the fridge, freezer and pantry with healthy food. Change your routine so you eat only at the table.
As well as your home environment, manage other eating occasions. Eating healthily doesn’t mean you can never eat out or get takeaway. This is a lifestyle, not a diet of deprivation. The secret is planning ahead, what’s the healthiest takeaway you can get? Can you have a healthy snack before you go out to dinner? Any support you can give yourself in learning new behaviors will help make them your habits.


Good food and exercise are just as vital for our mental wellbeing as our physical wellbeing our state of mind drives our choices and influences our decisions. Generally, the healthier you are, the more positive your mental outlook will be and the less likely you’ll be to engage in unhealthy habits.

Choose a positive attitude and start believing in yourself now, as hard as it may feel; don’t wait to lose 2, 10 or 30 kilos before feeling good about yourself This sets you up to fail and perpetuates the negative cycle. Be proud that you are actively changing your life rather than just wishing for change. Remember what you like about yourself and what you are good at. Change your self-talk — start talking to yourself as you would a close friend. Be caring, sensitive, understanding and friendly. You achieve nothing by putting yourself down. You are your first and most important supporter, and the positive support you give yourself is essential in helping you to lose weight.


You need to like yourself now, before you start losing weight. You need to believe that you are worth the effort. Don’t underestimate the power of positive thought, your mind is a powerful tool for creating positive change in your life. 

Saul Edmonds

Roundhouse: All our endeavours are highlighted by our strong belief in the collaborative process and creative powers that bind them. We are dedicated to developing great design and to making your next project a success.

Summer 12 Week Challenge Starts February 11th!!!

The highly anticipated 12 Week Challenge is back for 2013 and starts February 11th! If you have a health and fitness goal you want to achieve this is the challenge for you. We have had fantastic results from previous challenges as you can see in our testimonials. If you would like more information about pricing for the challenge you can jump onto our programs page on the website. To book your spot for the challenge you can email us on or call us today on 0433 299 695. Hurry now as these spots will fill fast.

The OZFIT Spring 2012 12 Week Challenge

The OZFIT Spring 2012 12 week challenge is here to get your body looking fit and healthy for summer! This successful body transformation starts on monday the 10th of September and finishes on the 1st of December!

The price is $90 a week but you get for that price 1 x 1on1 personal session a week, 4 x BOOT CAMP sessions a week, weekly nutrition plans for the 12 weeks, 12 week challenge booklet, nutrition seminar, 2 super challenges (mother of all BOOT CAMP sessions) break up party and BOOT CAMP merchandise!! OR it’s $75 per person per week if you train with a friend/family in a 2on1 personal session!!!


So if your keen to shed your winter coat get in quickly to secure your spot as we take the first 40 people and these spots sell out in days!! For more information you can contact us on 0433299695 or email us on

REMEMBER “the difference between who you are and who you want to be is WHAT YOU DO”!