 As much as I like my good friend and clients before and after pics. It’s the caption and his mental transformation that I’m more impressed with. If you want a better relationship with food and a sustainable approach to weight loss, I’d love to work with you. Read Davy's experience below. I think some of you will find it relatable. The issue(s) I had prior to signing up with John was (I thought) down to accountability and structure. I quickly found out that they were more complicated issues and that the main issue was around making things more simple and thinking about the bigger picture as opposed to my obsession with trying to lose a certain amount of weight... which was actually preventing my from making any progress. I have gone through quick fix 10-week training programmes and lost weight relatively quickly before, however, I have yo-yoed in weight for a number of years now. Dropping 5 to 10kgs only to put them on again once I eased off intensive training. I had initially hoped to drop 10kg and that was the only result that mattered to me. However, as we progressed through the program and communicated, I changed and was no longer fixated on losing a specific amount of weight. Instead, I adopted the habits that John teaches and incorporated them into my own life, and began to think about a longer-term relationship with weight, food, and fitness. I dropped 8 or 9kgs across 4 or 5 months which was great and felt significantly fitter but the main thing I will take from the time together is the ability to not be as 'addicted' to snacking and having a much healthier relationship with food. For me, the best thing is that I have a much better relationship with food. I would never have been able to identify when I was eating due to hunger as opposed to eating because I was bored, agitated, tired or some other feeling. John supported me to be able to understand when I was actually hungry and to cut out the other types of eating which had become quite negative for me. That's not to say that I stopped eating crisps, chocolate, pizza and those types of food because I certainly did not. However, I controlled when I ate them and how much of it I ate as well. Having control over food is such a new thing for me and is very comforting knowing that I am not going to go off the rails and binge on Pringles and pizza for an entire week! John has a fantastic way about him and is very supportive and understanding at all times. There is never any judgment about making mistakes, missing training, putting on weight, or finding things difficult. Instead, he is helping to find a solution and looking to start anew the next day. It's always about moving forward and that was something alien to me as I would always berate myself, in the past, for not sticking to plans and, as a result, I would eat excessively and feel self-loathing for a week or two before trying to get started again. I also love how easily John was able to work around my life and incorporate training according to my available time and my actual interests. Instead of just giving me a gym plan and telling me to get on with it, John was able to give me a mix of cardio due to my love of running and then gym work as well. And even though I have been carrying injuries, John has always listened and adapted the training to ensure that my injuries weren't aggravated. The third thing is how well John communicated with me throughout. He would check in several times a week, even if it was just to applaud daily steps and then he would ensure that he gave feedback on training as well as asking me for feedback on the week and listening to what I had to say. I would highly recommend signing up to work with John. Not only is he incredibly knowledgeable but he has the personal skills and understanding that are required to get the best out of people who lead busy lives. No matter how experienced or inexperienced you are with training/nutrition, if you are currently struggling to find your way, John will be a fantastic guide for whatever duration you work with him. He is not the type of coach who will push you beyond your capabilities but he will push you in a healthy way to get the best for you. Nor is he the kind of coach who will try to keep you on his books forever. He will try to empower you with the knowledge and skills to eventually carry on by yourself when you are ready. So if you've ever looked at John's social media and been in two minds about reaching out, I would seriously recommend contacting him. Don't feel like you aren't in the physical condition to start or that you might be too out of shape as he will ensure that all the plans are tailored specifically to your personal needs and abilities. I honestly cannot speak highly enough of John as a coach or as a person.   If you are looking to lose 5-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here.
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 Just a thought for today. It is lockdown and routines are changing week to week. A routine that involves, the couch or desk to the fridge to the TV is most likely not going to help a lot during these crazy times. This trio not only contributes to boredom big time, it also contributes to poor mental and physical health. Hopefully these 3 are not your best friends. Make friends with exercise, the outdoors, reading, healthy food and friends. Find ways to move and grow as a person instead of retreating into a life of watching, eating and sitting. Just a thought. If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you.  If you are struggling with how you look or perform compared to others, the three images below will show you some simple things to try. Even small adjustments can make a big difference. Because of social media, the relative comparison bias that we all suffer from has changed. We used to compare ourselves against 30 people. The people in our street and in our workplace. Now our comparison network is Instagram, facebook and all their friends. People are driving fancy cars and sailing yachts every minute of every day. Beautiful, fit looking bodies exist every second picture. You are obviously going to be affected. It’s normal to compare yourself to others. Try the strategies below and remember: Comparison is the thief of joy.  Focus on the actions needed to become the fit, healthy person you want to be. The aim is the be the healthiest, fittest version of yourself, not to look like some else who has different genetics, training experience and physiques.   I do this all the time. I remove accounts that do not bring me happiness and joy or improve me as a person. I follow people who can educate me, uplift my spirits, show me new ways of thinking and make social media a more pleasant experience. The algorithm will show you more of those accounts anyway. You have control. Comparison will kill you. There are so many beautiful bodies online. It can become disheartening. I hope these tips help. If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you.  If you are struggling to get started with your fitness or weight loss journey I want you to save the quote above. If you have fallen off the wagon, can’t get started with working out, can’t seem to eat healthy consistently, can’t stop the daily treat, read that quote over and over. You must understand that motivation comes from the result of small wins and small results that you were looking for. Regardless of whether you feel motivated or not - it starts with taking action. It starts with you saying “I don’t want to get up in the morning to exercise, but I'm going to do it anyway. "I don’t want to eat fruit and veg, but I’m going to do it anyway.” You take the action - you implement - you get the results and then motivation continues. You don’t start with motivation. If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you.  Fitness and diet information is overwhelming. Information overload usually leads to INACTION. I know because I speak to clients and people every week who tell me they are completely overwhelmed and confused with the amount of information out there. They can’t even get started. But guess what? You don’t have it all figured out to get moving with your transformation. You just need to focus on the next step. Remember that famous quote - “a journey of 1000 miles starts with a single step”. This could not be more true when it comes to changing your diet or starting a training program. Take the first step - learn as you go - adjust and keep moving. When I work with clients I try to get them to focus on 1-2 core habits to begin with. Some of these are easy for them to do but it keeps them focused and eliminates the noise (and there’s a lot of noise in fitness). The aim is the help them build confidence and start achieving small successes which will help them move onwards and upwards. Stop thinking that you need to have the perfect diet, greatest training plan or unlimited time to get started. Get going with one small step. How does the huge amount of fitness information make you feel? It's time to stop the confusion and overwhelm and put you on a clear path to results.
If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application. This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you. Improve Your Aerobic Fitness With This 4 Week Interval Training Program Here is a 4-Week Interval Training Program that will quickly boost your aerobic fitness. Watch the video to see instructions. Warm-up. 1️⃣ Cycle at an easy pace for 5 mins. 2️⃣ Perform a few 15 sec sprints at about 8/10 effort with 15 secs rest in between. Cycle easy for 1 more minute. 3️⃣ Start the interval workout. Week 1: Perform 8 x 30 sec sprints with 2:30mins rest between each sprint. Do two of these workouts with at least 1 days rest in between. Week 2: reduce the rest between sprints to 2:15mins (15 secs less). Week 3: reduce the rest between sprints to 2mins. (15 secs less). Week 4: reduce the rest between sprints to 1:45mins (15 secs less). That’s 8 workouts over 4 weeks. I’m telling you, you must take the long rest. Sprint hard. Recovery properly between sprints. If you are unfit or out of shape, you can sprint at a level that suits you. It may feel like a 7-8 out of 10 rather than a 10 / 10 effort. That’s okay to start. The goal is to get the body conditioned to take less recovery between sprints and challenge it to produce the same speed each week with less recovery. This increases what is known as your work capacity and it tells you whether you are getting fitter or not. Any questions? If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you. If Only I Had Enough Willpower - I'd Eat Less Junk Food If I had more willpower, I could stop eating so much junk food. Many people beat themselves up too much when they eat the third, fourth, fifth cookie because they think they have no willpower and they are weak-minded. However, relying on willpower alone for making good nutrition choices is a bit of a flawed approach. Watch the video and try the little experiment and I hope it helps. If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you. Bulgarian Split Squat - How To Avoid Using Your Back Leg Too Much. The Bulgarian Split Squat - also known as the Rear Foot Elevated Split Squat (say that 10 times fast), is a great single-leg strengthening exercise. The biggest challenge people have is feeling it too much on their back leg. If this is you, watch and share the video and this one tip will solve that issue. Hope the video helps. www.northsydney-personaltrainer.com.au I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness If you are looking to lose weight, get fit, more toned and confident, I'm looking for 1-2 men or women who want to lose between 5-20kg's, and gain strength, definition and tone.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. Spots are extremely limited and I'm only looking for 1-2 people who are ready to make a change for 2021. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you. Here is a sprint rower workout to build your fitness and burn a few pesky calories to boot. Do not underestimate this short workout. It’s hard, if you put the effort in. See the video below. Perform a structured warm up as follows.
The Workout:
Yes - 3 mins. Aim for your best time possible. Record your split times. How to progress this workout. Week 1: 2 workouts of 4 sprints. Week 2: 2 workouts of 5 sprints. Week 3: 2 workouts of 6 sprints. Week 4: 2 workouts of 6-7 sprints. Week 5: Change workout. Give this a go and let me know how you got on. This will build speed on the rower and increase your fitness. If you are looking to lose weight, get fit, more toned and confident, I'm looking for 1-2 men or women who want to lose between 5-20kg's, and gain strength, definition and tone.
This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. Spots are extremely limited and I'm only looking for 1-2 people who are ready to make a change for 2021. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: Apply Here. Thank you.  Sorry for swearing in the image but this is a very frustrating thing for trainers who want you to get long lasting results and develop healthy relationships with food. You know it’s coming. Every detox on the planet will appear in your social media feed over the next 2 weeks. I urge you to ignore these ads. There is no evidence that these work. What will happen is that you’ll starve yourself for a week or two and then be so depressed that you’ll binge as soon as it finishes. It will teach you nothing about how to listen to your body and eat the right foods to lose weight and keep it off. If you have a history of dieting, it will not serve you in any positive way whatsoever. Ignore the detoxes and try the natural detoxes in the images below. Did I miss anything?     If you are looking to lose weight, get fit, more toned and confident, I'm looking for 2-3 men or women who want to lose between 5-10kg's, and gain strength, definition and tone. This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio. Spots are extremely limited and I'm only looking for 2-3 people who are ready to make a change for 2021. To apply, fill out the form in the link below and I'll be in touch if you meet the requirements: https://bit.ly/3kGzsBM Thank you. |
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