OZ FIT Personal Training 12 Week Challenge Packages

The OZ FIT Personal Training 12 week challenge will help you change your overall wellbeing and transform your body by personally showing you how to take control of your life and your waist line through correct eating and exercise. You will experience weight loss, body fat reduction, strength and fitness gains.


New Packages for

OZ FIT 12 week challenge.


Economy Package – NEW

(individuals only)

This new package is your entry level program designed for clients who want to be held accountable to a health and fitness goal over the 12 weeks, become slightly more toned but incredibly fit and lose a bit of body fat in the process. Whilst the Nutritional Consultations will help you create that individual meal plan to suit your lifestyle.

-       Up to 5 boot camp sessions each week

-       Weigh-in and measurements every 4 weeks.

-       OZFIT Wellbeing folder

-       OZFIT Kick Start Recipe Book for weight loss

-       Transformation Photos

-       Super Challenges

-       3 x 30min personal Nutritional Consultation sessions

$135 one off upfront deposit (cash or direct debit)

$60 per week (direct debit ONLY)


Original 12WC Packages – TRIED & TESTED

This successful package has been around since the start and has help hundreds of clients reach their goals over the years. It’s designed for people who want to learn how to balance work/life while at the same time train towards your individual goals. You can easily lose 10+ kilos on this program if you apply yourself to it and do so without being starved. This is the package that gave us our 12wc reputation in the Redlands for being weigh-loss specialist for everyday people.

Individual Package

-       1 x 30min 1on1 personal training session each week (the key to its success)

-       Up to 5 Boot camp sessions each week

-       Weigh-in and measurements every 4 weeks.

-       OZFIT Wellbeing folder

-       OZFIT Kick Start Recipe Book for weight loss

-       Transformation Photos

-       Super Challenges

-       Weekly Nutritional Tracking/Accountability (the key to its success)

$90 per week (cash or direct debit)


Couples Package – Got a friend to do the challenge with? Help hold each other accountable and train together.

-       1 x 30min 2on1 personal training session each week (the key to its success)

-       Up to 5 Boot camp sessions each week

-       Weigh-in and measurements every 4 weeks.

-       OZFIT Wellbeing folder

-       OZFIT Kick Start Recipe Book for weight loss

-       Transformation Photos

-       Super Challenges

-       Weekly Nutritional Tracking/Accountability (the key to its success)

$80 each per week (cash or direct debit)


Keep me accountable Package – NEW

This new program is made for clients who want to completely transform their lives but know they need around the clock support, accountability and even a bit of tough love. This program is designed to deliver results, with 2 x personal sessions a week as well as twice the amount of weigh-ins compared to the other programs making sure your on track and seeing results each week. You will get the extra support/guidance when it comes to the foods your eating. Even creating a personalized meal plan if you know you work better with a structured meal plan.


Individual Package

-       2 x 30min 1on1 personal training session each week (the key to its success)

-       Up to 5 Boot camp sessions each week

-       FORTNIGHTLY weigh-in and measurements during the 12wc (the key to its success)

-       OZFIT Wellbeing folder

-       OZFIT Kick Start Recipe Book for weight loss

-       Transformation Photos

-       Super Challenges

-       Weekly Nutritional Tracking/Accountability (the key to its success)

-       EXCLUSIVE Nutritional Planning and Support each week throughout the 12 weeks (the key to its success)

$120 per week (cash or direct debit)


Couples Package - Got a friend that wants to completely transform their life? Help hold each other accountable and train together.

-       2 x 30min 2on1 personal training session each week (the key to its success)

-       Up to 5 Boot camp sessions each week

-       FORTNIGHTLY weigh-in and measurements during the 12wc (the key to its success)

-       OZFIT Wellbeing folder

-       OZFIT Kick Start Recipe Book for weight loss

-       Transformation Photos

-       Super Challenges

-       Weekly Nutritional Tracking/Accountability (the key to its success)

-       EXCLUSIVE Nutritional Planning and Support each week throughout the 12 weeks (the key to its success)

$110 each per week (cash or direct debit)






After a very successful 8 week body blitz (photos to come in the next week that capture some amazing transformations) we are taking spots for our upcoming 12 week challenge which starts Saturday 3rd September 2016. After you see what we can do in 8 weeks imagine what we can do in 12 weeks!!! The 12 Week Challenge is our most popular program and is back to help us get motivated and back into shape for summer!! 

OZ FIT Personal Training has been established for 9 years now and we are one of the longest running privately owned personal training businesses in the redlands. We have been running 12 Week Challenges for over 7 years and the results speak for themselves. Check out our testimonials on our website to see the results. OZFIT Testimonials 

We only have LIMITED SPOTS AVAILABLE for this challenge of 40 people.

We have new and improved Packages as well as our tried and tested packages from previous years available, which you can check out on our website for more information.


Don't miss out on the most successful 12 Week challenge Program in the Redlands. BOOK YOUR SPOT NOW SO YOU DONT MISS OUT! 


For more information visit our website


or email us on info@ozfitpersonaltraining.com.au.

You can also contact us via mobile on 0433 299 695.


"Our Trainers are Professional 
The Sessions are Personalised 
And the Results are Real"

How setting health and fitness goals can keep you more accountable to your exercise regime!

You cannot chase your dream if you haven't even decided what your dream actually is…

Do you want to lose weight?

Do you want to get fit?

Do you want strong, tight, firm muscles?

Do you want more energy?

Do you want a better quality of life as you get older?

Do you want to avoid injury, aches and pains?

Do you want to feel fantastic?

Do you want it all?


Researchers at Yale University completed a study on a graduating year of students. They asked how many of the students had goals and how many had written their goals down. Only 10% had set goals for their lives and only 2% had written those goals down. 20 years later the students of that graduating year were tracked and studied again. The group that had originally set goals were more successful, wealthier and happier than the entire 90% who had not set goals. The 2% who had written their goals down were more successful, wealthier and happier than the other 98%!!


We get the message, don't just set goals for every aspect of your life WRITE THEM DOWN!!


A more recent study was completed studying the difference between millionaires and billionaires. A characteristic that kept repeating itself was that millionaires read their goals once a day, billionaires reviewed, studied and reiterated their goals several times each and everyday.


We get the message. Put your goals where you can see them. Read them often!!


When you know what it is that you really want ask yourself and then write down the answer to the following questions...


What am I prepared to change to get what I want?

How will I feel if I get what I want?

How will I feel if I don't get what I want?

What is my time limit to get what I want?

What am I going to do to get what I want?

What help, if any, do I need from other people to get what I want?


Quick Tip: Once you have set a goal and set the time limit for achieving that goal, you have completed the hardest part of getting what you want. Now all you have to do is put a success plan into practice.


Thought for the day... “A person without a goal is like a boat without a rudder...
                  A goal without a time limit is just a dream!!”

At OZFIT we can help you set a goal and keep you accountable to your goals! We have lots of different packages and programs to suit every budget. Its all about getting starting and putting one foot in front of the other. It is going to take time and hard work but you can achieve anything you desire if you want it bad enough!

OZ FIT " I Survived" Bootcamps are not your Usual Bootcamps!

Want to try a unique style of group training, that is fun, innovative, social and at the same time affordable for people on a budget? The OZ FIT ‘I SURVIVED’ BOOT CAMP is a great way to meet like minded people as well as increase your strength and fitness levels, get into shape and lose weight along the way. Its not all about push ups and burpies, as we like to train hard in different ways.

OZ FIT BOOT CAMPS are one of Brisbane’s largest outdoor training groups. We are located at Capalaba, east of Brisbane. The reason why we are so popular is that we have real people as trainers who create a highly motivating, creative and an enthusiastic atmosphere. The clients we attract are real people with real goals. We do not provide a pretentious and intimidating gym environment. We welcome everyone no matter your age, weight and fitness level.

Our BOOT CAMP sessions are designed for people of all fitness levels shapes and sizes who want to train hard and actually see results. 

Contact us today to book your first session with us! You won't be disappointed! 

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

OZ FIT is Spicing up the popular ABT Classes.

We are spicing things up to keep you motivated this winter! Same times different style of session. 

ABT Tabata on Tuesday at 5.30am-6am - ABs Bums and Thighs meets Tabata


ABT Spin on Thursdays at 6am - 6.30am- Abs Bums and Thighs meets Spin


Bookings are essential as there are limited spots. 

There will be a new payment method for these sessions with $10 a session charge that you bring to each session. This means you book a spot in the sessions and pay as you go (no more 6 week rounds) . You must make the sessions weekly as best as you can. If you miss 3 or more weeks in a row you will forfeit your spot. These are popular classes :)

We are completely changing the abt style class and improving it both in session style and intensity! 

Don't hibernate this winter! Stay on track with your training.


Contact us today to book a spot on 0433 299 695 or info@ozfitpersonaltraining.com.au


The highly anticipated OZ FIT 8 Week Body Blitz is finally here for 2016.

The 8 week boby blitz is designed for people who want to take their body to the final level, people who want abs, tonned muscles and most of all have a body they are confident in. It is a challenge like no other, where you can achieve what you never thought you could. 


We only take on 20 clients in this weight loss program and the results speak for themselves. Learn what foods to eat that promote fat burning, and you will be surprised with how much food you actually consume. The nutritional plans are all individually personalised to suit each client and their goals for the blitz. We also set out a full training plan for the blitz as well as pre and post nutritional plans to help you maintain the results achieved in the blitz. 


The past 3 years since starting the body blitz program, it has been completely booked out from the first advertisement. So if you are keen to take on the OZ FIT Body Blitz don't hesitate too long or you will miss out! 

The OZFIT 8 Week Body Blitz Starts Sat 4th June 2016 til 30th July. 

Train hard now to look your best for summer.

For more information click on the link below. Sign up now.




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





10 Simple Steps to Weight-loss Success

Everyone is different but there are a number of steps that you can take that will help and support you in your weight loss journey.



Self monitoring is one of the key factors in long term weight loss. Self monitoring keeps you honest. If you want to be successful in your weight loss, you must be accountable to yourself for your actions. If you are not honest with yourself, you won’t be successful. Self monitoring also makes you conscious of your behavior.
To be accountable, write a list of your health and fitness goals, keep a food diary, keep an exercise/training diary and commit to creating at least one good habit
that supports your good health. Don’t underestimate the power of support systems such as your family and friends or the 12 week challenge group to keep you accountable.

Food diary
It may seem a time-consuming task, but keeping a food diary is an important tool in your weight loss journey. It will keep you accountable and aware. It’s about assessing where you are right now, without beating yourself up about it. It makes your eating habits concrete and tangible, and helps you think about what you’re eating and why.

Initially a food diary is a good way to see what and how much you actually eat. You may think that you eat relatively healthily but, when you write down everything you eat in a day, you could be surprised! Be honest, if you cheat, you are only fooling yourself. The diary is a way to stay true to your goals, and also see where and when you might struggle.
It is important to include absolutely everything that you consume…food and drinks.


Your food diary will keep you focused on your goals and help you to become conscious of what you are putting into your body. You can’t fool yourself when it’s in black and white on the page before you. Your food diary will be the road map to your weight loss success.



Now you understand that you lose weight by consuming less energy than you use. But not only do you want to lose weight, you want to feel healthy and improve your overall wellbeing! To do this, ensure the kilojoules you consume come from healthy foods…whole, unprocessed, low-fat foods!! Instead of high-kilojoule, processed foods. Whole foods are those that are close to their original natural state. They provide your body with a higher ratio of nutrients to kilojoule intake. Whole foods don’t include added sugar or fat, or food additives. Whole foods make you feel full and improve your digestive health. Processed foods are often energy dense, which means that you get a lot of kilojoules for not much substance you will have eaten more kilojoules before you feel full and you won’t get many nutrients.

Use your food diary, shopping lists and shopping receipts to examine the types of food you are currently buying.

How many items are processed and refined?

How many come pre packaged rather than fresh?

How many bottles of soft drink are you buying each week?
Look in your pantry, fridge and freezer, clean out all the junk food. Be ruthless! If it’s not there, you won’t be tempted. Not everyone has willpower of steel, so be kind to yourself and make things easier by removing the temptation.

Go to a fresh food market if you can. Not only is it usually a more enjoyable experience than pushing your trolley through crowded shopping aisles, but also the produce will be fresher (and most likely cheaper!). Choosing healthy foods and making that choice, a life-long habit will help you remain at a healthy weight for the rest of your life.

‘I was overweight because of bad management: I badly managed my body, my food, my activity and my lifestyle. In changing that, I learnt to appreciate and control myself to live life rather than just be alive, and to see my health and body as more important assets than the house.’

To help you choose healthy food, read nutrition labels. The nutrition information panel on food lists the energy (kilojoules or calories), protein, total fat, saturated fat, total carbohydrate, total sugar and sodium content of the food. You’ll see two columns—one is the amount per serve (an amount determined by the manufacturer) and the other is per 100g or 100 ml. The panel may also show the amount of iron, calcium, potassium and fiber the food contains. Reading the nutrition information panel helps you compare products, so you can pick ones lower in fat or sugar. It also helps you work out how much fat or sugar you’ve eaten during the day. Also read the list of ingredients. They are listed in order of quantity, so the first ingredient makes up more of the food than the last ingredient. If the first ingredient is sugar, that means the bulk of that food is sugar.


It’s easy to let things slide when you lead a busy lifestyle, but if you really want to change your life and your health, you need to make that goal a priority. This means setting aside time and energy to do what is required to get and stay healthy. If you really want this, you can make it happen. Learn how to get organized, how to manage your time better and how to say ‘no’ to things that will not benefit your health goals. Your health is important and you need to support yourself on your weight loss journey. If you never have the time to exercise you will never have the body and the health you want!!

Most people lead busy lives and it’s easy to just pop into the supermarket or takeaway on the way home from work and pick up a quick and easy dinner. But consider this, eating is an essential part of your day, every day, and your health relies on it, so don’t you think it’s worth a little forward thinking?
Planning your meals helps you control your kilojoule intake. It saves you the time and energy of having to decide what you’re going to have for dinner while you’re on the way home from work. You will have healthy food on hand and be less likely to resort to high-kilojoule takeaways. It will also mean fewer trips to the supermarket during the week so you’ll save money too.
By planning ahead, you can keep to your daily kilojoule limit. For example, if you know that you’re going out for a special lunch, then plan to have a light meal for dinner. You can also plan to ensure you have healthy food at work for snacks or lunches.
It sounds like a lot of effort, but consider trying the 12 weekly menu plans we give you, shop to the menu plan and aim to stick to it.




You will have heard many dietitians and nutritionists say that breakfast is the most important meal of the day It is. Your body hasn’t had any fuel since the night before, you need to refuel so you have the energy to get through the day. Eating a good breakfast will kick start your metabolism and give you more brain power. Research has shown that people who eat breakfast are less likely to be obese or suffer from heart disease. Eating breakfast will also improve your performance at work in the morning.

A healthy nutritious breakfast ensures you get a good serve of your required daily fiber and important nutrients like iron and calcium. You are more likely to eat good food than unhealthy food at breakfast time (not many people crave pizza or chocolate first thing in the morning). If you’re running short of time, do not skip breakfast. Missing breakfast will not help you lose weight and, come morning tea time, your energy will have slumped and you’ll be ready to dig into high sugar, high fat snacks. Instead, set your alarm for 10 minutes earlier to give you time to make a quick breakfast. Alternatively, keep your breakfast food at work.

If you really don’t feel hungry in the mornings, you can slowly train your body to eat breakfast. Begin with a small piece of fruit and then, over time, move to a smoothie, toast, muesli or porridge your body will thank you for it, especially when you no longer need to reach for the sugar snack midmorning. Another strategy is to eat your evening meal earlier so that you wake up hungry.

A good breakfast includes whole grains, protein, including dairy, good fat and fruit or vegetables. Think poached eggs on wholegrain toast with mushrooms, or muesli with yoghurt and fruit and nuts. Try almond or peanut butter on wholegrain toast with a piece of fruit to follow.


Skipping meals will slow down your metabolism and keep you hungry, making you more likely to choose unhealthy food when you do eat. Skipping meals lowers your blood sugar, leading to energy slumps, whereas eating regularly helps to keep your energy levels constant by releasing glucose slowly into your bloodstream. You will be less likely to crave unhealthy foods or get so hungry that you’ll consume any food in sight. If you eat three to six healthy meals a day, you won’t feel deprived and you’ll regulate your appetite and be less likely to impulse eat. Because you need to think about your overall wellbeing, not just losing weight, it’s really important not to skip meals. Eating regularly will give you more energy better concentration and fewer cravings. Eating a healthy morning and afternoon snack is an important part of the 12 week challenge, let’s aim to eat every 2 to 3 hours.

If you decide to use some form of meal-replacement product of some point in your weight- loss journey, it is vitally important that you choose one that is nutritionally complete, meeting all the daily nutritional requirements some over-the-counter products do not. So please ask one of the trainers for advice,

Think of it as an investment, you’ll spend money on a service for your car, BUT you and your health are more important than your car!


Remember the energy balance: if you want to lose weight, you need to eat less energy than you use. If you want to maintain weight, you need to consume the same amount of energy as you use. You gain weight when you consistently eat more than your body needs. Often this happens unconsciously through large servings.

Remember use your hand size:
• one serve of protein would be approximately the size of your palm
• one serve of whole grains or vegetables would be the size of your fist
Eat smaller portions of food and you will automatically reduce your kilojoule intake. You need to train yourself to eat less. Some people find it difficult to leave food on the plate. If this is you, buy a new set of smaller plates and bowls. Don’t be tempted to go back for seconds, put any leftovers away and enjoy the convenience of having them for lunch the next day. Also reduce the size of any drinks that contain kilojoules.



Remember that food is good for you, it’s not naughty or bad, and you need it so it’s worth taking the time to enjoy your meal. After all, you’ve just spent time cooking it. Consider how you actually eat. Do you wolf down your food, half-chewed, without savoring the flavor? Fast eaters will overeat before their bodies send the ‘I’m full, stop eating’ signal (it takes approximately 20 minutes before your brain registers that the stomach is full). Eating slowly and chewing your food thoroughly improves your digestion.

By eating slowly and taking the time to chew, you will avoid digestive problems such as bloating, indigestion and constipation. Your health relies on your body absorbing the nutrients in your food. You will also eat less if you eat slowly. This will help you feel comfortable with the reduced portion sizes that you will now be eating.



Exercise has many benefits and if you don’t include it in your weight loss plan, you’ll find it very difficult to maintain your weight loss long term. Not exercising means that you must eat less to maintain your weight loss, this can be challenging. If your weight loss plan focuses solely on limiting your food, you’ll get frustrated at the deprivation and may give up. Adding exercise and incidental activity to your lifestyle will allow you to take a more relaxed and realistic approach to food. Exercise also energizes you, improves your overall health, creates a positive mood and reduces stress.


One of the important factors in long-term weight loss is a strong support system. This can take many forms, you need to find what works for you.
If they are supportive, enlist your entire family and friends to help you lose weight and get fit. Positive encouragement along the way will motivate you. Let the people you care about know what you’re doing and what your goals are. You will also inspire them to make changes in their lives.

Pay attention to the people in your life; are there any who might not be able to support you in losing weight and getting healthy? Find a weight-loss buddy, it could be a friend, family member or someone from the 12 week challenge group. You will be accountable to each other and this will make you more likely to turn up for the gym session or the morning walk. Your buddy will also be there for you if things get tough, because they will understand, they are going through the same experience.

Know that you are not alone. Other people are going through what you’re going through and feel like you do, and working together will make achieving your goals more enjoyable.



A positive attitude is an essential driver for successful weight loss think of these new changes as an opportunity to improve your health, empowering yourself, learning new skills, then you will succeed.
Remember these points:


·      Change your self talk, no more putting yourself down, getting angry or frustrated at yourself.

·      Accept and forgive the times when you indulge or slack off. Follow the 80/20 rule if you follow a healthy lifestyle 80 per cent of the time, with 20 per cent room to move, you’ll lose weight and stay committed. Let go of the all or nothing mentality.

·      Develop a positive self image you need to like yourself now, not put it off until you lose weight. If you don’t like yourself now, will you really care enough to make the changes to improve your health and wellbeing?

·      Changing your lifestyle during the 12 week challenge isn’t all hard work and deprivation, you’ll have fun, meet new people and feel great about yourself remember that if it gets tough…

Stop the self-criticism, start praising yourself.
Make your good health non negotiable. This is your life.
‘What does it feel like to have lost weight? Incredible! It’s amazing
how you can change your life with a little discipline and determination.

Sleep for Optimal Health... Are you getting enough sleep??

 Courtesy of the Australian Fitness Network

“Humans spend roughly one third of their lives asleep. But its estimated that only one fifth
of the world's population enjoys perfectly healthy, restorative sleep”.

Deep sleep is an essential component of enjoying good health. In addition to tiredness, poor sleep can contribute to a number of chronic illnesses and disorders. Recent sleep investigations have provided researchers with some very fascinating information on the nature of sleep and factors that improve or detract from a good night's rest. By better understanding the cycles of sleeping and waking, and by following some simple strategies, we can greatly improve the quality of our sleep and health.


The Circadian Rhythm

The human body runs on a 24 hour cycles. The 24 hour cycle of waking and sleeping is termed the circadian rhythm. In order for us to keep time with the cycle of the sun each day our body has an internal timekeeper, called our biological clock, which controls waking up in the morning and going to sleep at night. The controlling factor of the sleep/wake cycle is the hormone melatonin, which is secreted by the pineal gland in the centre of the brain. Studies have shown that our biological clocks are set every morning upon waking when we see light. Bright light shone on the skin and eyes cause the pineal gland to cease its melatonin secretion and release the ‘waking’ hormones into the system.


Stages of Sleep

Adult humans typically sleep between six to nine hours a night. During this time we travel through four of five separate cycles, each lasting approximately 90 minutes. These cycles are interspersed with brief periods of wakefulness, which we don't usually remember. Each of these four or five sleep cycles has in themselves five separate stages, which include two stages of light sleep (drowsiness and light sleep), two stages of deep sleep and Rapid Eye Movement (REM) sleep, which is where we do our dreaming. Interestingly, when we are asleep, we do not progress continuously through the stages of sleep from light (Stages 1 and 2) to deep (Stages 3 and 4) to REM sleep. Rather, we make journeys back and forth-through Stages 1 to 4, then returning to Stage 2 before entering our first period of REM sleep. A healthy adult's sleep is comprised of roughly 50% light sleep, 25% deep sleep and 25% REM sleep.


The Role of Sleep

During the two stages of deep sleep our body secretes growth hormone, which assists with cellular repair. This includes regeneration of our immune function, bone density, connective tissues and muscle mass. It is also believed that the consolidation of memory takes place during REM sleep. Additionally, sleep is fundamental for mending damaged blood cells, repairing the daily wear and tear on the body, restoring the efficiency of the brain, and is essential for our emotional and mental well being. Also, in the early hours of the morning, the immune system manufactures the antibodies to combat the antigens (viruses, bacteria, toxins, etc) to which the body has been exposed the previous day. Compromised sleep therefore, impairs antibody development, which means that the immune system will be suppressed.


Five Steps to a Better Night Sleep

  1. Go to bed and wake up at the same time every day, including the weekends;

  2. Create a bedtime ritual before retiring at night (such as a glass of warm milk, shower, clean teeth, relaxing oil in a burner or 10 minutes of light reading);

  3. Expose yourself to bright lights immediately upon waking;

  4. Avoid the sleep destroyers (caffeine, alcohol, nicotine) up to ten hours before bedtime

  5. Avoid taking naps for longer than 20 minutes during the day.


Having problems falling asleep?

      Go to bed only when you feel sleepy

      Keep your bed as a place for sleep only

      If you do not fall asleep within 20 minutes, get out of bed and do something else.

      Return to bed once you feel sleepy (and get up again if necessary).

      Set your alarm to wake you up at the same time every day-and do not sleep in.

      Avoid napping during the day.


Article by: Tony Boutagy, BHMS

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!!

Starvation or Fasting Diets are not the key to loosing body fat. Its all about eating real food and more than you realise!

How often do you hear people who are getting frustrated with their weight say, "'That's it, I've had enough, I'm not eating any more until I lose this weight" or "I'm going to have to go on a diet to lose this extra weight".


40% of women and 25% of men are on a diet at any one time. Over 40% of men and 80% of women have been on some form of diet in the last year. On average, women want to lose approximately 22.5kg and men 22kg - and over 85% use dieting as the means to lose this weight. Unfortunately, over 99% of them put the weight back on plus more within a year. As the famous Professor once said, "why is this so?"


Being on a "fasting" diet, for as little as 24 hours, can lower your metabolic rate by up to 25%. Up to 50% of the weight you lose will be from fluid (water) while the rest will be muscle with only a tiny percentage coming from fat.


This fluid loss is due to the decrease in carbohydrate (fruits, vegetables, bread etc.) in our diet, therefore there will be a subsequent decrease of stored glycogen (sugar in the body) in the muscles of your body. Since water is stored with glycogen, when you go on calorie restricted diet you will lose a lot of fluid.


Carbohydrate is also a very important source of filet for the body - the brain functions on pure carbohydrate. This means a fasting or calorie restricted diet will make you feel very lethargic, lazy and unable to think clearly or even logically. This means you will be less active during the day and you will burn off less energy and fat.


The loss of muscle tissue from dieting will lower you metabolic rate and reduce the total number of calories you will burn during the day. Resting metabolic rate is important as it contributes 70% of your daily calorie expenditure. This is why you put weight back on, plus extra, when you go off the diet and go back to your normal living conditions.


Fasting and dieting can also change the enzyme concentration around your fat cells which will condition the fat cells to be more effective at storing and holding onto fat, particularly in women. This makes it harder to lose weight in the future.


A fasting diet can actually "clog up" your digestive system as it is the fibre in your diet that maintains your digestive movements and keeps you regular. However, a fasting diet that is commonly said to cleanse your "system" has no food let alone fibre in it. Several days of fasting can cause serious constipation problems.


All of the above physical changes from dieting will guarantee that you put more weight back on than you actually take off and make it even harder to lose in the future.


Quick Tip: A fast way to fatness is to “fast” or to diet.

Thought for the day... “Success is when preparation meets opportunity”


Rowena Szeszeran-McEvoy

Too many people believe that eating less is best when it comes to fat loss. At ozfit we teach our clients how to eat right for your lifestyle. You can achieve any goal by eating the right food in the right amounts!

Too many people believe that eating less is best when it comes to fat loss. At ozfit we teach our clients how to eat right for your lifestyle. You can achieve any goal by eating the right food in the right amounts!

Is Sugar Toxic and making us sick? A very interesting investigation by American Doctor Robert Lustig to take a look at!

Statistics are now showing that Obesity in Australia is on the rise. We are now taking over American as being one of the most obese countries in the world! But for all these years we have been following the low fat diets we were told would prevent this from happening, when in fact it is making it worse! Why????? Because of the amount of sugar we consume on a daily basis which is hidden in our foods in large amounts! Studies are now showing it is the sugar that is making us fat and sick! Find out more in the video below why sugar is toxic and making us sick!!

60 Minutes America

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

Ladies Only ABT Circuits are a great way to start your morning!

If you're after a small Ladies only group session but are limited with time we have the perfect session for you! 

Our ABT Circuits are a 30min circuit held at our Ney Road studio which is based around Cardio, Abs, Bums and Thighs! Its a great session to get you going in the morning and helps you feel energised and pumped for the rest of the day!

We have 2 sessions available:

Tuesday 5.30am-6am
Thursday 6am-6.30am.

Bookings are essential as we only have 10 spots available for this group session. Its $10 a session and your first session is complimentary so you can trial it out to see if you like what we do!

For more information you can email us at info@ozfitpersonaltraining.com.au or call us on 0433 299 695.

Fitness is more affordable than you think!

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?

Want to try a unique style of group training, that is fun, innovative, social and at the same time affordable for people on a budget?

The OZ FIT ‘I SURVIVED’ BOOT CAMP Capalaba is a great way to meet like minded people as well as increase your strength and fitness levels, get into shape and lose weight along the way. Its not all about push ups and burpies, as we like to train hard in different ways.

OZ FIT BOOT CAMPS Capalaba are one of Brisbane’s largest outdoor training groups in the redlands. We have been established for over 10 years now. The reason why we are so popular is that we have real people as trainers who create a highly motivating, creative and an enthusiastic atmosphere. The clients we attract are real people with real goals. We do not provide a pretentious and intimidating gym environment. We welcome everyone no matter your age, weight and fitness level.

Our BOOT CAMP sessions are designed for people of all fitness levels shapes and sizes who want to train hard and actually see results. 

Come and check out our bootcamps today! For more information call us on 0433 299 695 or email us at info@ozfitpersonaltraining.com.au

Looking for a Ladies only training environment? Check out our CHIX IN MITS and ABT classes.

Get back into the swing of things with our ladies only boxing classes and ABT Circuits! Its a great way to get the daily dose of cardio mixed strength and conditioning!!

CHIX in MITS is held on Tuesday Nights at 6.30pm . Its $60pp ($10 a session) for a 6 week Round and the sessions goes for 60mins. CHIX in MITS is held at the Capalaba Junior Rugby League Fields on Banfield Lane.

ABT Circuits are held on Tuesdays Mornings at 5.30am and Thursday Mornings at 6am. Its $60pp ($10 a session) for a 6 Week Round and the session goes for 30mins. ABT Circuits are held at our Ney Road Studios.

Spots are limited and bookings are essential so call us 0433 299 695 or email us at info@ozfitpersonaltraining.com.au for more details!!!

Merry Christmas from the OZ FIT Crew

Good morning OZ FIT Clients and Community.

OZFIT Personal Training Will be closed for the Christmas and New Year Break from Saturday 12th December 2015 and will return to normal business hours on Monday 11th January 2016.

We would like to thank you all for your love and support for the year of 2015. It has been a fantastic year watching you all grow and blossom as you accomplish your health and fitness goals. Have a safe and merry christmas and all the best for 2016.

We look forward to a big 2016 with lots of new things happening in the new year and continuing to help people achieve their health and fitness goals. 

If you would like to make an enquiry over the christmas period please don’t hesitate to drop us an email at info@ozfitpersonaltraining.com.au. We will be checking our emails over this period so this will be the best way to get in contact with us. 

Merry Christmas from the OZ FIT Crew
Mason, Alicia & Bec xoxoxo

OZ FIT Christmas Break 2014

Christmas is the time to relax and enjoy the holiday season and even Personal Trainers kick off their running shoes and recover from the year that has nearly passed. The month of December is the only time during the year where OZ FIT Personal Training is taking time off.

The dates below are the designated days that OZ FIT Personal Training will be closed for Christmas Break. The end of December and beginning of January

(Sat 13th December 2014 to Sunday 11th January 2015)

Around half of OZ FIT Personal Training’s clients are going away at this time of year, that’s why it’s the ideal time for its trainers to recharge their batteries ready for the next year. We apologise for any inconvenience!! But we will be back in the new year after a well earnt rest to get you all back into your health and fitness goals.

If you wish to secure your session time for the new year, you can contact us on 0433 299 695 or you can drop us an email at info@ozfitpersonaltraining.com.au

*Personal Training and BOOTCAMP Training times will commence on Monday 12th of January 2015

*ABT and CHIX IN MITS Training times will commence on Monday 19th January 2015

*OZ FIT Kids will Commence 

  Wednesday 28th January 2015

We would like to thank all our clients, family and friends for all your support in 2014. It has been a fantastic year at OZ FIT and it will only get better next year. It is an absolute pleasure working with you all on your health and fitness goals.

We hope you have a safe and lovely holiday season and we look forward to seeing you in the new year!!  Merry Christmas and Happy New Year to you all!

If you have any enquiries about our programs and prices during this period please contact us via email at info@ozfitpersonaltraining.com.au and we will get back to you as soon as possible. 

Warmest Regards

Mason & Alicia


OZ FIT Personal Training