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

What OZ FIT Personal Training can do for YOU!


1.    Improve Your Overall Fitness.

Recent surveys by IDEA in the US, show that the primary reason people hire trainers is to get professional assistance to improve strength, flexibility, endurance, posture balance, coordination and cardiovascular health. A trainer will monitor your progress and fine tune your program as you go, helping you work your way off plateaus.


2.    Reach or Maintain a Healthy Weight.

Body fat reduction and weight management CAN be achieved with the aid of a qualified personal trainer, who will help you set realistic goals and determine safe strategies, all whilst providing the encouragement you need. They can also assist you in making realistic nutritional changes to your current diet to help achieve your weightloss goals! Because exercise and nutrition go hand in hand when it comes to achieving weightless goals!


3.    Learn to Stick to It.

Sticking with well-intentioned plans is one of the biggest challenges exercises face. Qualified personal trainers can provide you with the tools for motivating yourself for developing a lifestyle that places a high priority on health and activity. A trainer can help you brainstorm ways to overcome your biggest obstacles to exercise.


4.    Focus on Your Unique Health Concerns.

IDEA surveys show that 50% of personal trainer’s clients have special medical needs, such as arthritis, diabetes or obesity. A personal trainer can help you with these or other issues, including low-back pain, rehabilitation from injury and pre/post natal training. Your trainer can work with your physician, physical therapist or other health care provider to plan a safe, efficient program that will speed your recovery or enable you to reach your health goals.


5.    Find the Right Way to Work Out.

You will learn the correct way to use equipment, and appropriate form and technique for cardiovascular work and free-weight training.



6.        Stop Wasting Time.

Get maximum results in minimum time with a program designed specifically for you. Workouts that use your strengths and improve on your weaknesses are efficient and effective.


7.        Learn New Skills.

Want to improve your strength and flexibility for tennis, skiing or golfing? An individualised program can improve your overall conditioning and develop the specific skills you need.


8.        Benefit From the Buddy System.

What could be better than making a commitment to regularly meet with someone who will provide you with individualised attention and support?


9.        Manage Your Lifestyle.

Everybody’s lifestyle is different. A personal trainer will help you design a health and fitness program that fits into your schedule, and ensures that it will be maintainable for a lifetime.


10.     Take Charge of Your Program, and DO IT YOUR WAY.

With the right trainer, you can find the exercise program that works best for you. Are you more comfortable with a demanding program or a gentler approach? How many times a week or month do you want to meet your trainer, and for how long? Carefully choosing a personal trainer enables you to select the type of guidance that will benefit YOU. You can get fit and healthy YOUR way and take ultimate responsibility for you own health.



Meet one of the OZ FIT Personal Training Team today, and discover what they can do for YOU!!

Call 0433 299 695





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!!

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!

The diet perpetual cycle

If you are in a hole…Stop digging!!

Dieting stupidity…

Read on to see if it sounds familiar or if you have ever felt this way?

You catch a quick glimpse in the mirror or you see a photo of yourself from the last event you attended. It has been a long time since you really looked at what is happening with your body and oh my! Who is that reflection staring back? Who is that person in the photo? Can that really be me? How did I get to be that fat?

If you are 85% of women or 43% of men, your first reaction to fixing the picture will sound something like this… 

“That’s it, I’m going on a diet”


So, we dig out an old favourite diet or we search through a magazine or the bookstore for the latest and greatest fat burning, hip shrinking, weight wasting, celebrity drinking formula and/or diet!! 

The one we find just happens to be the 6-week, “Can’t have this”, “Mustn’t have that”, low-calorie, starve yourself diet for the Stars, and of course…it begins on Monday!!

Saturday and Sunday you eat everything you can find that is high fat, high sugar and “Bad”. Sunday night, until midnight, you have your head in the fridge going for it, knowing that tomorrow, life as you know it, has come to an end!!


Monday morning you wake up with that sick feeling in your stomach, today is diet day!! You drag yourself out of bed, into some form of exercise clothing and continue the process of dragging by getting your body to the gym, around the block, onto the bike or into the pool. Thinking to yourself how this is not fun and how long before I can stop??


Monday morning diet breakfast is the boiled egg, no toast, no butter or the natural muesli-no taste, depending on whether you have chosen the high protein or the low fat, high fibre diet option?

Sunday night until midnight you have your head in the fridge going for it,
knowing that life as you know it, has come to an end!!


By 10AM Monday morning, everyone you have seen all morning is having something that you can’t have. Donuts at the morning team meeting, croissants for morning tea, a packet of Tim Tams is being passed around with morning coffees… How are you beginning to feel? Are you jumping out of your skin with motivation, enthusiasm and happiness? Hardly. You will probably be starting to feel…

Hungry? Grumpy? Deprived? Miserable?


It is now 3PM on the first day of the six- week diet. You have had your tuna and lettuce salad or your crisp­bread and tomato for lunch, again depending on your protein/carb diet decision. Everyone else went out for Pizza and loved it. Now, how are you feeling?

Depressed? Starving? Angry?


Annoyed that you have to be on a diet and nobody else is? If you are a normal person, and definitely a normal female, you will probably be feeling, deprived, depressed, miserable, angry, hungry, even starving. What does one do when one is feeling that way?


Of course, you eat!! A Tim-Tam, the stale croissants from breakfast, and, for emergencies, the Kit-Kat, you keep in your office drawer. And after you eaten how do you feel? Guilty? Bad? Fat? Out of control? So, you finish the packet of Tim-Tams, annoyed that you’ve broken another diet! Frustrated that it’s only the first day of a six-week diet and you couldn’t stick to it?


Now what happens?


Now, when you look in the mirror what do you see? “Who is that overweight, undisciplined, guilt-ridden loser? Who cares! stuff it! I will start again next Monday Bring on the junk food, lets have pizza for dinner!!!!”


This insane, crazy, stupid diet merry-go-round goes on in some of our lives Monday after Monday after Monday and what does it produce? Negative self-esteem and feelings of failure. Has it ever produced a healthy, happy, fit, strong body? Has it ever produced a positive, happy, strong, healthy mind? NO NO NO NO NO NO NO NO!!!!!!!!!!!!!!!!!!!!!!!


We have to get off the dieting merry-go-round and start to think differently…


“The definition of insanity is to do the same thing over and over again and expect a different result!”


If you expect to fail you will!! If you expect to succeed, you will!!


So, how do you get off the diet merry-go-round and achieve the strong, fit, healthy body you deserve?


It does not start with your eating plan, your exercise program or how much you drink or don’t. ALL success begins in your own head.

You have to see yourself as a fit, strong healthy person before your physical body can ever hope to follow along!!

Sports people and elite athletes are very familiar with this very powerful tool. The technique is called visualisation and it is the key to your success or failure at anything - especially your fitness and sporting goals. The great thing is that elite sports people and athletes do not own the rights to visualisation. Everyone can use it, at any time, to achieve anything!!.

Here’s how it works … A successful athlete will have won the race, the title, the medal or the game 500 or 1000 times in their own mind, before they ever set foot in the sporting arena. They have heard the crowd yelling their name, they have felt the trophy or medal in their hand and they have already spent the prize money … all in their mind.


Imagine the opposite. A world champion swimmer standing on the blocks, waiting to swim, thinking…

  • “I am a loser”,
  • “I can’t swim fast”,
  • “I can’t win this race”,
  • “Everyone is faster than me”

It sounds silly doesn’t it. Is it likely that this swimmer would win the race?

If you really want to lose weight, get fit, be healthy or if your want to achieve any of your important goals, learn to visualise your success.

Everything we do happens twice … The first time, in our head!!

Visualise your goal in your minds eye. Actually see yourself… You are a fit, healthy, strong, lean person. Feel your tight muscles and lean, smooth arms and legs. Touch your smooth skin, shiny hair and strong fingernails. See yourself in the mirror wearing a spectacular new outfit.


How does it feel? Do you like what you see? Do you want to feel like this forever?

Now close your eyes and see and feel the following in your mind… You are taking the stairs, not the escalator, or you are walking up the escalator, instead of standing on it. You are choosing a big plate of yummy, fresh, sweet strawberries, grapes, watermelon, pineapple and cherries, instead of the chocolate mud cake and you are so proud of yourself!! You are lifting a heavy box easily, without hurting your back. You are running over the finish line of your first 5KM fun run and you feel fantastic!!

You are making love to the partner of your dreams and you have so much energy you could go all night. And all the lights are on and you love how you look naked!!

The beautiful thing is that your mind does not know the difference between real and imaginary, all it can see is the pictures that you produce and then it will do everything, and anything, to make those pictures a reality.

The scary thing is that the opposite works just as powerfully. If you imagine failure, if you see yourself as an overweight person unable to lose weight, if you see yourself coming last or not achieving your goals. ..You will get what you expect!! Even sadder, even if you do lose weight, get fit, achieve your goals and you still see yourself as fat, unfit or as a non­-achiever, even the reality will not convince you. You will still be exactly what you think you are.


Start “seeing” your success in your mind and you will automatically have started to produce the result in reality!!


Stop Digging Today!!