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!!

LADIES 8 Reasons you should get in the gym and lift some weights


1. You Will Reduce Your Risk of Type 2  Diabetes. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle tissue helps to prevents type 2 diabetes, a metabolic syndrome
2. You Will Fight Heart Disease. Strength training will improve your cholesterol profile, body fat and blood pressure. 


3. You Will Be Able to Fight Back Pain and Arthritis. At 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease arthritis pain and strengthen joints. plus, the preventative effects that strength training has are huge. 


4. You’ll Be a Stronger Woman Physically. Studies have shown that weight training increases a woman’s strength by 30 to 50 percent. Extra strength will make it easier to accomplish daily activities, such as lifting children, carrying things, gardening, playing with grandchildren. Pound for pound, women can develop their strength at the same rate as men. 


5. You’ll Be a Stronger Woman Mentally. In addition, a Harvard study found that 10 weeks of strength training reduced symptoms of clinical depression more successfully than traditional counseling did. Women who weight train commonly report feeling more confident and capable as a result of their program. The mind and body are connected therefore, physical strength will transfer to mental strength. 
6. The more lean tissue you have the longer you may live. It is a far better predictor of longevity than total cholesterol or blood pressure 


7. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day! compare this to a pound of fat that burns just 2 calories. 


8. You will dramatically decrease the risk of osteoporosis. Increasing bone density through good strength and weight training is key prevention of this problem and will significantly improve in women who already have the condition. 


As you can see, the benefits of weight training are essential to a happy, healthy, slim, toned you! So hit the weights – and get ready to reap a host of health benefits that you probably never imagined possible with this lifestyle tweak.

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!

Top 8 Ways Boot Camps are Changing Fitness

There seems to be a lot of interest in the fitness community around boot camps recently. The interest is not surprising, given that boot camps offer a number of advantages over traditional fitness programs. Here are the top 8 ways boot camps are changing fitness: 

8. Totally Inclusive

Boot camps are made up of people of all ages and fitness levels, each with his or her own fitness goals. Usually, everyone does the same exercises, but with weights and goals customized to the individual boot camper. 

7. Comraderie

People who workout together at a boot camp share a respect for one another that just doesn’t happen at the gym. There is a certain comraderie that comes from working hard and seeing the people around you work hard as well, especially if you’re meeting early in the morning. It’s simply very easy to respect a person who will start the day with a workout at dawn. 

6. Accountability

Another thing about working out consistently with the same group of people is a sort of unwritten sense of accountability. People don’t want to let the group down, so they show up to workouts more consistently and get in better shape. No one says anything, but everyone works harder. 

5. Motivation

Many boot camps have devised inventive ways to motivate participants to achieve their fitness goals. As part of a scheduled workout program, for example, the instructor may offer financial incentives or even implement financial penalties to ensure the best attendance possible. 

4. Mood

There is something about exercising, outside, as the sun comes up. The sunlight and fresh air and sounds of the morning provide a natural lift that elevates the mood for the day ahead. It’s very satisfying to know, even before the workday begins, that you’ve already done a workout. 

3. Beginners are Welcome

Gyms can be intimidating, especially for a beginner. And most beginners don’t need a bunch of heavily-designed fitness equipment anyway. People who are new to the fitness world do best in a welcoming environment with quality instruction. Boot camps are thus perfect. Perhaps even more importantly, because of the support of the group, beginners can quickly build confidence.

2. Variety

So often, a workout program goes well for a little while, but drops off altogether after the first few weeks. A common cause for this effect is simple boredom. We get tired of doing the same few things every day. Boot camps, though, make use of the whole spectrum of exercise types. Thus, boredom is less likely; success is more likely.

1. Encouragement

It’s been alluded to in a number of the other points, and encouragement is definitely the most important advantage that boot camp can offer over a gym. Much of the encouragement comes from the instructor, of course, but the more important encouragement comes from your comrades. It’s amazing how much farther you can push yourself when your friends are watching.

Boot camps have proven their value as a comprehensive fitness option. They are more accessible, less expensive, and more effective than gyms. And they are the place where the excuses finally stop, for so many people. Contact us now to sign up for an introductory class. Reach your fitness goals.


Personal Training Redlands

“The difference between a goal and a dream is a deadline.” 

Steve Smith 

Get fit
Get active
Get healthy and stay healthy

Redlands Personal Training

Ozfit offers quality personal training in the Redlands, Queensland.

We provide one-on-on personal training. An exciting range of group workout options are also available. Our fully equipped gym at Capalaba is easily accessible from any suburb in the Redlands. Parking is free. Just bring your water bottle and lots of enthusiasm. 

Train on our world class equipment at our studio gym, centrally located in the Redlands at 294 - 304 Ney Rd. Capalaba Q 4157.

Ozfit personal training works to get you where you want to go, faster. Improved fitness will benefit every aspect of your life. From reduced stress to better sleeping, increased strength and weight loss - fitness is the reward that every body deserves.

Your Trusted Personal Trainers in the Redlands, Queensland

Affordable results that put you first. 

At Ozfit, our personal trainers work with you slowly, steadily and realistically to increase your strength, stamina and fitness. We work at a level to suit you and your goals. Every personal training session is totally customised to meet your individual needs. Our trainers are fully qualified and highly experienced. Our training sessions are challenging, rewarding and tailored to you.

We advise, support and train you every step of the way.

We offer nutritional advice and meals plans. We devise exercise and activity schedules to help you get extra results between sessions. We focus on you and your needs.

Get motivated and lose weight in the Redlands, Queensland

Achieve your goals on time!

Personal training is a great way to reach your goals on time. Get results and get them on schedule. At Ozfit, we guide you through an entire programme of nutrition, exercise and fitness. We provide friendly advice and information on how to build success within a busy lifestyle. 

Your Ozfit personal trainer will use a wide range of training methods and techniques. We aim to keep it interesting and challenging for you. 

Our training sessions are designed to be motivational. We monitor your fitness and measure results to ensure goals are achieved. We guarantee positive results.

  • Get leaner
  • Get stronger
  • Get flexible
  • Get agile
  • Get fit
  • Ozfit

For World Class Personal Training in the Redlands, Queensland contact Ozfit today! 

m. 0433 299 695


a. 294 - 304 ney rd.
capalaba qld 4157

location map - click here

Personal Training Birkdale

“It’s what you choose to believe that makes you the person you are.” 

― Karen Marie Moning

Believe it.
Begin it.
Become your personal best.

Birkdale Personal Training

If you are seeking a personal trainer in Birkdale, the Redlands, Queensland - Ozfit is your best solution.

Our goal is to give fitness training and nutrition education to everyone. Our tailored fitness programs are designed to meet your needs. 

Change Your Life

From fitness training, to nutrition advice and physical rehabilitation - trust your local Ozfit trainers to provide real results that last. Our trainers are fully qualified and highly experienced. We deliver personalised programs to you - whatever your stage in life - whatever your occupation. 

We are 100% dedicated to your success. 
Birkdale Personal Trainers

Our fully equipped fitness studio is located only minutes away from Birkdale at 294 - 304 Ney Rd. Capalaba, The Redlands Q 4157. 

We have a comprehensive range of the latest fitness equipment. Ozfit will work with you one-on-one to get you the results you deserve. Our vision for you is to be strong, healthy, fit and happy. Our personal fitness training is affordable, convenient and effective. 

At Ozfit - our personal trainers take the time to get to know you. Our goal is to discover what works best for you and your body. We work with you to achieve the results you want.

Birkdale Fitness

At Ozfit, we aim for quality results that are permanent.

Regardless of your fitness level, trust Ozfit to provide a fun and motivational training session. Let Ozfit help you to realise your personal best. Our in depth expertise will get you where you want to go, faster. Train on your own or with a partner. Ozfit also offers a great range of group workout options. 

Birkdale Nutrition

It is said that 70% of fitness goals rely on improved nutrition.

Learning about nutrition is a key to better health.

Ozfit will help you every step of the way. Our customised nutrition advice will ensure you get maximum nutrient value while reducing body weight. There is no expensive equipment and no hassles. Our nutrition plans are easy to follow and convenient to prepare.

Get healthy with Ozfit.

Birkdale Physical Therapy

Is chronic pain reducing your quality of life? Do you suffer from back, knee or neck pain? Our Ozfit trainers can provide gentle training sessions to improve your strength and overall fitness. Our qualified trainers can assist you with targeted exercises that support your recovery. We provide specialised support for injuries and medical conditions.

Ready to Get Started!

Get started today and make a difference tomorrow!

We guarantee fun, fitness and great value for money.

We are 100% dedicated to your success.


For Birkdale personal training that gets results, contact us today!

m. 0433 299 695


a. 294 - 304 ney rd.
capalaba qld 4157

location map - click here

FAT LOSS and why you should not ignore your Metabolic Rate

70% of the total energy you burn off during the day is from your resting metabolic rate. Your metabolic rate represents the amount of energy that is required to keep you alive at rest. It is comparable to the amount of petrol that is required to keep a car engine idling.


Another 15% of the total energy burnt during the day is from exercise. The remaining 15% comes from dietary induced thermogenesis. Thermogenesis is the energy required digesting, absorbing, transporting and storing the food you eat.


Factors that lower your metabolic rate include…

  1. Being female - due to a lower amount of lean muscle tissue (sorry ladies)
  2. Age - due to the loss of lean muscle tissue with inactivity
  3. Overheating - less energy is required to cool the body than to heat the body


Factors that increase metabolic rate include…

  1. Breakfast - kick starts your metabolism for the day.
  2. Cardiovascular exercise - during and shortly after each exercise session.
  3. Moving throughout the day - regular activity forces the body to expend energy.
  4. Weight training - increases lean muscle tissue therefore increases metabolic rate.
  5. Being male - due to the higher amount of lean muscle tissue.
  6. Fidgeting - “fidgeters” are constantly moving and burning energy.
  7. Caffeine - is a stimulant and helps the body to use fat as an energy source.
  8. Cold weather - it takes more energy to keep the body warm than it does to keep it cool.
  9. Spicy foods - slightly stimulate metabolic rate - so spice up your food.


These are some of the factors that will increase your metabolic rate. Many of which are related to the amount of lean muscle tissue you have. It is vital to maintain a high metabolism through your life as it is the major factor that determines your weight. SO LADIES START LIFTING WEIGHT TO HELP CONTROL FAT/WEIGHT GAIN


The most important, controllable, variable of metabolic rate is lean muscle mass. The only physical interaction that will maintain or increase lean muscle tissue, is strength training.


A slight increase in resting metabolic rate will add up to a significant amount of energy expenditure throughout the course of a day. You only have to increase the revs of the engine slightly and your car will burn a lot more petrol. 


Quick Tip: Rev up your metabolism. Move more burn more fat all day long

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.

The 6 key points to looking and feeling AWESOME

1. Positive Attitude
  • Speak to yourself, and think like a champion!
  • Surround yourself with the people who are going to support you. 
  • Believe that you will achieve your goals
  • Never, Never, Never Give Up!


2. Good Nutrition
  • 2/3 of what you eat should look like it comes out of the ground,
  • 1/3 of what you eat should come from animal products or processed food.

Eat Daily

  • 2 ½ cups of vegetables
  • 2-3 pieces of fruit
  • Carbohydrate: 2-4 pieces of bread, 1 bowl of cereal, some pasta or rice
  • Lean red or white meat 3 x week, white meat or fish other days
  • 300mls of skim/trim milk
  • 1 tub of yoghurt and 1 slice of cheese


Note: Chocolate is a processed food, however, sometimes we really need it! We suggest you eat one small piece everyday to avoid deprivation overload.


Watch your fat intake

  • Stick to mono-saturated fats such as nuts, avocado, olive oil and fish oils.
  • Cut down on saturated and polyunsaturated fats.
  • Read all food labels where possible, and be aware of foods with more than l0g/fat per 100g of product.


Remember there are no good or bad foods just the amount in which we eat them.


3. Fluid 
  • 1 litre for every 25 kg of bodyweight plus 1 litre for every hour of exercise.
  • You can live for three weeks without food but only three days without fluid.
  • Just try to drink more than you are drinking now.
  • Check the colour of your urine - clear is best.
  • Drink more water for less wrinkles.


4. Move More  

Make every opportunity to expend more energy. Don’t drive if you can walk, don’t walk if you can run. See activity as an opportunity rather than an inconvenience. 70% of your daily calories are burnt by general moving.


5. Planned Exercise

100 minutes per week mildly puffing. 2 x 50mins, 3 x 35mins, 4 x 25mins, 5 x 20mins, 10 x 10mins - will all produce the same results


5. Lift weights

1-3 times a week using all major muscle groups, 30min of lifting to your potential. KEEP GETTING STRONGER.


Attitude is a little thing that makes a BIG difference!!

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.

8 REASONS WHY people achieved their Health & 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 goals”
  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 massage and stretching at the end of the session is just what I need to relax…the encouragement I get from my trainer makes me feel special”
  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 SMART, SIMPLE and FUN!!

Guaranteed to get the results YOU want!!

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.

EXERCISE - Why you should do it!!

Cardiovascular exercise

  • Helps with healthy body composition. Cardiovascular exercise helps your body burn calories. In fact, it burns more calories per unit of body weight than any other form of exercise. As a result, it helps to keep excess body fat down and to maintain an optimum healthy body fat.
  • Elevates mood and relieves depression. Exercise produces endorphins, the body’s natural feel-good hormones. Studies have shown regular physical activity can be more effective at treating depression than medication.
  • Boosts your metabolism. As we get older, we naturally lose muscle mass. Regular cardiovascular exercise can help to maintain vital muscle mass as well as burning body fat, so that we maintain a healthy body composition.
  • Can alleviate PMS and period pain. While there is only anecdotal evidence, many women report decreased PMS and more regular periods.
  • Boosts energy. As your cardiovascular fitness improves, your heart has to work less hard to do the same activities. You have a lot more energy and life becomes more enjoyable as everyday activities like climbing the stairs or running after your children becomes easier.
  • Reduces stress. Cardiovascular exercise is one of the best ways to dissipate levels of the stress hormone cortisol in the body… so don’t reach for the caffeine or bottle of wine without moving your body first!
  • Keeps you young. What better reason to exercise? Regular cardiovascular exercise staves off some of the effects of ageing, such as weight gain and muscle loss, and studies have shown that regular exercisers have a better memory. Keeping young does not only benefit yourself, but also your whole family and your ability to look after them.
  • Reduces risk of heart disease. Cardiovascular stamina strengthens the cardio-respiratory system of the heart and lungs, reducing blood pressure and improving your body’s ability to transport blood fats. So taking regular cardiovascular exercise can be one of the most important personal investments you can make.


Strength training benefits

  • Improved strength and power. Improvements in strength and power have a direct impact on the quality of our day-to-day living. Studies have shown that men and women who undertake strength training are able to walk more quickly and for longer.
  • Increased bone strength. Improvements in bone density reduce the incidence of osteoporosis. And the sooner you start bone loading, the greater the protective effect.
  • Increased lean body mass. An increased lean muscle mass will boost your metabolic rate, This means you will be burning more calories in your sleep. 
  • Increased functional fitness. Everyday activities can be performed with greater ease.
  • Improved glucose tolerance. Studies have shown that decreased abdominal obesity, brought about by strength training, improves glucose intolerance, reducing the risk of late onset diabetes.
  • Improved balance and walking gait. Increased muscle strength around the hip and knee joints improves balance and reduces the risk of falls. 

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.

Why Lose Weight?

You might want to lose weight to look and feel good. Losing weight will significantly improve your health and wellbeing, so it’s also about becoming healthy. Be realistic we’re not all meant to be supermodels or body builders, so aim for a goal weight you can live with, for good. If you lose just 5-10% of your weight and keep it off for a year, you will have significantly improved your health and lowered your risk of weight related diseases, and you’ll look and feel better. So, yes, you may ultimately want to get down to a size 10 or have the buff football player body you had 10 years ago, but success comes in small steps. Begin with a realistic short term goal. Achieve that and then review things from there.

Your body is an amazing machine hut it needs your help and your respect. If you are overweight or obese, you have an increased risk of heart disease, heart failure, stroke, osteoarthritis, Type 2 diabetes, polycystic ovarian syndrome, fertility problems, sleep apnea, gallstones, stress incontinence, some cancers (such as colon and breast cancer), pregnancy complications and high blood pressure. Being overweight or obese is also associated with overall poor health, a reduced quality of life and a shorter life expectancy.
Losing weight has many health benefits. If you achieve a weight that is healthy for you, you will:

  • reduce your risk of heart disease, Type 2 diabetes and a range of chronic diseases
  • achieve a healthy blood pressure
  • lower your LDL cholesterol levels
  • stabilize your blood glucose and insulin levels
  • have fewer medical expenses and require fewer (if any) medications
  • be around to see your kids grow up…and your grandkids.

Type 2 diabetes
diabetes is a disease where your body doesn’t use insulin properly or becomes insulin-resistant Over time, Type 2 diabetes can lead to kidney disease, blindness, stroke, heart disease and circulatory problems (potentially leading to gangrene and amputation.


Another possible effect of being overweight or obese is an increase in psychological problems and negative social experiences (such as discrimination). If you lose weight, you will:

  • improve your self-esteem and confidence
  • reduce the likelihood of depression
  • feel more energetic
  • radiate vitality
  • look and feel fabulous
You will also inspire your family and friends to improve their own health.
Ask yourself if your weight stops you from doing things that you really want to do in life. Everyone deserves a strong sense of wellbeing and you are worth the effort it takes to achieve this. Change your lifestyle and take responsibility for controlling your life. Be committed to good health and give it everything you’ve got this is 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.

Exercise During Pregnancy - FACT SHEET

Exercise during your pregnancy can be a very beneficial experience if you are conscious of the precautions to take and knowledgeable about the effects that exercise can have on you and your developing baby. The guidelines and limitations for exercise should start as soon as you know you are pregnant, or begin trying to become pregnant. If you have any specific questions or concerns please ask your personal trainer or obstetrician.

1. Understand that the limitations put on exercise frequency, intensity, and times are for the benefit of the developing baby - not for the mother. Normally, the mother can handle exercise much better than the developing fetus.

2. Avoid Overheating. Your growing baby does not have the same ability to dissipate heat as you do. Consequently, if you get overheated when you are exercising, the baby may be put at risk. This is especially true during the first trimester when the most important growth, cell reproduction and formation is occurring. To avoid overheating

  • Avoid prolonged exercise. Limit the more strenuous phase of your aerobic exercise to 20 minutes or less. Give yourself breaks during the workout to rest and cool-off.
  • Stay well hydrated. Drink plenty of water before, during and after your workout. Take a water bottle with you and make a deal with yourself to drink its entire contents by the end of the workout.
  • Do not use sweating as an indicator of how hot you may be getting. Your core temperature may rise without any accompanying perspiration.
  • Avoid exercising on hot, humid days. Use fans during hot weather.
  • Wear light, loose fitting clothing. Cotton is best.
  • Avoid saunas and steam baths at all times during pregnancy. Your core temperature may be rising without an associated  feeling of being hot.

3. Avoid high intensity exercise. Studies have indicated that when a mothers heart rate stays in a range of approximately 140bpm the fetus has no abnormal responses. However, when heart rate averaged 180bpm, indications of fetal distress were frequently present. This strongly suggests that high intensity exercise needs to be avoided. To keep exercise intensity at a safe level, follow the guidelines:

  • Change from an intermediate or advanced aerobics program to after pace program. Modify the level of impact (do mainly low-impact movements) and use less vigorous arm movements. You may have to modify your program more if you are exercising in a weight bearing mode (aerobics, jogging, using a stair climbing machine etc.) than if you are exercising in a non-weight bearing mode (swimming, cycling) This is because your increased weight will add to the overload effect of the exercise.
  • Learn how to measure your heart rate and check it regularly. For a ten second exercise heart rate check, it should be 23 beats or less. If it is higher, down the intensity and re-check in five minutes to assure that you are not working too hard.
  • Be realistic about the need to exercise in moderation. You do not need to keep up with non-pregnant participants or compete with what you were able to do before pregnancy.
  • Have a prolonged cool-down after the aerobic portion of your workout. Stopping exercise suddenly or going directly from aerobic exercise to lying on the floor can also have detrimental effects on the fetus. Gradually reduce the intensity of the aerobic phase of your workout and, after you have finished, get a drink, move around and cool off before commencing floor exercises or stretching.

4. Avoid frequent and prolonged exercise after week 28 of your pregnancy. Even with moderate exercise intensity, frequent (more than four times per week) exercise after week 28 has been associated with decreased birth weight and gestation duration.

5. An increase in your resting heart rate Is a normal response to pregnancy. If your normal resting heart around 70 bpm, it can go as high as 100 bpm at rest by the end of your pregnancy This is a completely normal physiological change and should not be taken as a sign that you are becoming less fit.

6. Limit the amount of exercise that you do lying on your back. This is of particular concern from your second trimester on. Exercising on your back (as when doing abdominal exercises) could cause a reduction of blood flow your heart and head, causing you to feel faint and light-headed. More importantly, the blood flow to the placenta and baby can decrease. Limit the amount of time on your back to 2-3 minutes and if you begin to feel at all dizzy or light-headed, turn onto your left side and rest.

7. About 30% of pregnant women will experience a separation of the rectus abdominous during pregnancy. If this does occur, abdominal exercises should cease. Even if it is not a problem, it is recommended that you support your abdominal muscle by crossing your hands over the abdominal area (bracing) when doing any crunch-type movements. Do not do full sit-ups at any time. If you continue to do crunches when pregnant, your obstetrician should regularly check the separation of your abdominal muscle. If significant separation or discomfort occurs, stop doing abdominal exercises.

8. In exercise classes, avoid the use of hand weights over 0.5 kg in weight. Heavier weights have been shown to increase the heart rate higher than 140 bpm. New Body exercise classes with no weights are a good alternative to normal aerobics classes. Avoid hand weights if pins and needles are being experienced in your hands.

9. Resistance training during pregnancy should involve low weight, high repetition work with an emphasis on endurance rather than strength training. Avoid heavy strength training. Try to avoid isometric contractions and holding your breath. Do not perform lunges or squats, these may lead to back and/or pubic pain.

10. Strengthen your pelvic floor muscles. Strong pelvic floor muscles will recover better after labour and delivery and will help to prevent stress incontinence. Follow these guidelines when doing the exercises: while seated or lying down, pretend that you are trying to stop yourself from urinating. The small muscles you are squeezing are your pelvic floor muscles. There are two types of contractions, short, quick ones and longer contractions with an emphasis on activating the deeper pelvic floor muscles. You should perform both types, doing up to 10-15 repetitions of each several times a day.

11. Wear a good, supportive bra. This helps to provide support for your enlarging and possibly tender breasts.

12. Avoid rapid changes in direction. As your body shape changes, so does your centre of gravity, which may effect your stability, balance and co-ordination. Sports and exercise classes, which involve rapid directional changes, lots of turns and twists and quick move changes, may put you at risk of injury. Either avoid thus or modify the exercises to make them simpler and less complicated.

13. Be very cautious if you are doing STEP or PUMP classes. For the same reasons as above, you may be at risk of injury or falling when stepping. From the first trimester, lower the step height - preferably working on a platform only - do not use hand weights, do not perform propulsions and do not participate in complicated Step classes. - In the second and third trimester, or at the time that you begin to show, Step classes are not ended because the changes in your body may effect your balance. Step classes should only be done by experienced pregnant exercisers and then, with extreme caution. If you have never done Step classes, don’t begin them during pregnancy. PUMP exercise classes should also be performed with caution and only by experienced PUMP exercisers. There may be risk of back or joint njury with PUMP during pregnancy.

14. Stretch gently. The hormone relaxin is in your body during pregnancy. This hormone causes increased joint laxity, which may make you more susceptible to injury. Be cautious and gentle with stretching.

15. With exercise, pregnant women sometimes experience low blood sugar levels, resulting in light- headedness or faintness. A light snack approximately 2 hours before exercise should prevent this. Carry a small carton of fruit juice to your workout in case this occurs.

16. STOP EXERCISE!! If at any time during your exercise session you feel very hot, faint, dizzy, short of breath, experience vaginal bleeding, have palpitations, blurred vision, disorientation or severe or continuous headaches STOP IMMEDIATELY!! It is also important to stop if you experience lower abdominal pain, tightness or cramping, back pain or pubic pain. If you experience any of these symptoms, consult your obstetrician.


Happy Exercising!!


10 things you need to know before hiring a Personal Trainer

People buy personal training for lots of reasons these days. Some people want a gym buddy, some people want someone to cheer them on and make them feel good, and others do it just for the social status. This article is written for people who hire a trainer or coach because they want results.


  1. You need to be willing to commit at least 3 days per week to the gym. Anyone that tells you, you need less is just trying to get you to buy something. The bottom line is 3 times per week is minimal, 4 times per week is considered effective for most, and some accelerated programs can consist of up to 12 workouts per week.                            
  2. You need to accept that nutrition is largely going to determine whether or not you see results in any type of body transformation change whether it be fat loss or muscle gain. So be prepared for a major diet overhaul.                                             
  3. Real food is more expensive. A head of cauliflower cost more than a box of most cereal. The government has made processed sugary foods very cheap through subsidized crops. Real produce, and healthy meats, especially organic can triple your grocery bill, but it can also triple your results. Bottom line is people have gotten to used to paying very little for fake food. You don’t get a Mercedes for a Kia price. Which kind of body do you want?                                                                              
  4. If you have been eating like crap for more than a year, changing your diet is going to be hard, and you will probably need to use a lot of nutritional supplements if you want fast results.  This is another area where you get what you pay for. Like food, 90% of supplements are junk. But the other 10% are incredibly useful for improving your health and results.                                                                                                                                                                       
  5. You are going to be expected to work hard. A certain amount of griping and moaning is permitted as long as you’re still making an effort to do the work. If it was easy, everyone would have six pack abs and perfect glutes. Effective workouts are never easy. If you don’t dread your workouts a little, they probably aren’t worth doing                                                                                                                                                                                                                         
  6. You need to accept that lifestyle is a nutritional factor. You need sleep, and stress management as much as you need quality food and exercise. If you’re pulling your hair out 18 hours a day, workout 1 hour and sleep 4, you are not going to see any results. If you’re going to spend the time and money on a trainer, you have to start putting your health as a priority in the hours of the day outside of the gym as well.                                                                                                                                                                                                                  
  7. You are going to need to do some things on your own. Unless you are extremely wealthily and are going to spend hours with your trainer every day, you are probably going to be getting some homework. Flexibility work needs to be done 4-6 days per week. Warm-ups eat into workout time, and sometimes if you get the chance walk/run to your PT sessions might be suggested outside of the training time.                                                                                                                                                                                                                  
  8. For the ladies, yes you need to lift heavy weights too. No you won’t start hulking out. Trust me every man on the planet wishes it was that easy that you pick up some heavy weights and the next thing you know your arms are ripping out of your shirt. The variables in which you train determine the effect it will have on you. A good trainer will adjust these variables to meet your goal                                                                                                                                                                    
  9. Alcohol can ruin any good program. The leaner and healthier you are, the more this isn’t the case, but if you are far off from your goals, a little booze can act like a mountain standing between you and the results you want.                                                                                                                                                                                                                  
  10. All trainers are not equal. The fitness industry is one of the toughest ones to sort out the good from the bad. My best suggestion is to find a top level trainer is the type of trainer who takes their job very seriously because they have invested time and money to make sure they can perform at the highest level, getting you the best results. Making sure the trainer has up to date qualificaications, one who actually Lives and breathes the information that they preach and also actually asking how long the trainer has been training clients and how long have they been involved in the health and fitness indusrty? as the goiod ones arent made overnight.


In closing remember that getting a trainer is an investment in your health that should actually save you on medical bills, and help increase longevity and quality of life. A good trainer isn’t just going to beat you into the dirt with gruelling workouts, he or she is going to educate you on how to live healthy. You can’t put a price on health, most people just take it for granted until they lose it. If you want a better quality of life, it’s time to start accepting things are going to have to change around here.