Often we look for motivation to achieve our goals. How many times have we heard someone say ‘I just need to find motivation!’ or ‘I’m just not motivated!’ or ‘Once I get motivated, I will be right’.
How about we try a different approach…
Next time you are having trouble finding motivation to get started on something, whether it is achieving your fitness, business or personal goals; instead of focusing on finding ‘Motivation’ swap this for building ‘Momentum’.
You see, action generates action, and if you can just get started on something little, then you will build the magic of momentum, which is far more powerful than the fleeting and often elusive motivation.
Picture an old-school cartoon of a snowball rolling down a hill. It starts off small, but as it picks up speed and gains size and momentum as it gets going, it can turn into a giant avalanche.
This is like the power we can generate when we take small daily actions towards our goals. For example you might have a goal to lose 10 kilos. You might have had this same goal for 12 months! But instead of focusing on the big goal, if you focus on the small steps like just getting up 10 minutes earlier to do your morning activation as we call it, you will generate momentum. By starting out your day on the right foot, you then make better choices throughout the day. You drink more water. You eat something healthy at lunchtime. And over time, your momentum builds. The next day you decide to increase your 10 minutes to 15-20 minutes as you found it enjoyable and had a better day.
You can see how this snowball effect can build power over time, and all it started with was the small decision to do something ‘little’.
So don’t dismiss the tiny actions, as often it’s these baby steps that get you closer to your goal than you think!
Want to make a small step now towards your goals?
What’s one thing you can do today that will help you build momentum?
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Take action and remember all great things take time. If it’s worth achieving it’s worth the effort it takes to get you there!
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If there is any way we can help you, please give us a call on 1300 628 656 or 0434 896 112 or send us an email or comment below, we would love to hear from you.
Can’t get a much better whole food drink than this one after a big day and it tastes amazing.
With the added benefit of giving your body electrolytes and good fats, it also has an antibacterial effect to clean the stomach.
Pour the coconut water into the blender with all of the flesh and some ice. Blend to perfection.
We are so proud of our client Craig who is an absolute legend.
So many people make excuses not to keep their health and fitness in check which is why we are so inspired by Craig, who runs a full time company and is a husband and father of 4 young children.
Craig’s health, fitness and strength and body shape has dramatically changed over his time training with us. And he always puts in 100% effort at his PT and Boot Camp sessions, powering ahead and consistently advancing his skills.
Craig has been training with us for over 2 years now and it is always a pleasure to see him advance and progress each week; he is an inspiration!
Check out his story and pics below:
“I have been training with Shea for over two years now and before I started with Shea I thought I would be the last person to have done Personal Training sessions for over 2 years. Before I started training with Shea I used to see personal trainers at the gym and think I would not pay that guy to train me, he doesn’t appear to know much or even look like he has had much success training himself.
I was sceptical on all personal trainers but I thought I would give it a go with Shea after I met him through work and he seemed very enthusiastic. Training with Shea opened up a new world away from the traditional gym work out I was practicing for years.
Offering a wealth of knowledge and experience across all areas of training techniques, nutritional advice and mental training. Shea is a role model trainer who lives and breathes health and fitness and has a positive attitude toward life, training and helping people progress at all levels.
Shea inspired me to quit smoking after 20 years and has helped me to improve my lifestyle, strength and fitness levels significantly.
Thanks to Shea I have also learnt a number martial arts techniques and skills and practice these regularly with him. His knowledge across all areas of martial arts is very extensive and impressive.
I have a very busy lifestyle with 4 young children and as a director of business there is never enough hours in the day. A lot of people say they don’t have time to train as they are too busy, I believe the opposite.
Training helps me mentally offering great stress relief and the uplifting feeling of progress and achievement as you reach new levels of physical ability.
Shea’s sessions are very intense, effective and efficient meaning I don’t need to waste hours in the gym for results and this is invaluable to me.
Shea is a master of his craft, a true professional with a passion for his job, always looking for ways to improve his own game. I personally recommend training with Shea to anyone who is interested in training with a friendly but serious trainer offering a complete health and fitness service.” – Craig Best
Well done Craig for your amazing consistency, commitment, positive attitude and for always giving 100% and your awesome results!!
Ingredients
250g mixed salad leaves (rocket, baby spinach)
2 lebanese cucumbers sliced thinly
1 red onion, sliced
1 red capsicum, seeded and sliced
2 tablespoon chopped mint
4 tablespoon chopped coriander
500g lamb back strap
Dressing
1 tablespoon soy sauce
1 tablespoon lemon juice
2 tablespoon extra virgin olive oil
1 teaspoon fish sauce
1 teaspoon honey
2 garlic cloves, crushed and sliced Instructions
1. Combine salad leaves, cucumber, onion, capsicum, mint and coriander in a bowl and toss lightly.
2. Make dressing by whisking together soy sauce, lemon juice, oil, sauce, honey and garlic in a jug.
3. Preheat char grill on high. Cook lamb for 3-4 minutes each side, until cooked to taste. Rest, covered for 5 minutes. Slice the lamb and toss it through salad with dressing.
Tips: you can substitute the lamb for chicken or beef if you don’t like lamb. Rice noodles can also be added to salad if you want to.
Rocket, Haloumi, and Almond Salad Serves 4
Most great fruits like mangoes are in season through summer, so make the most of them with this simple rocket salad with mango or your favorite fruit, almonds and grilled haloumi.
Ingredients
2 tablespoons of Extra-Virgin Olive Oil
120g haloumi cheese, sliced into 1cm-thick pieces
250g fresh rocket leaves
1 cup of fresh fruit (mango, watermelon etc)
½ cup almonds, chopped
2 individual shallots, peeled, thinly sliced
3 tablespoons of balsamic vinegar
1 teaspoon Cajun Seasoning
Instructions
Place oil in a fry pan over medium-high heat. Cook the haloumi for 1-2 minutes each side until golden brown. Transfer to a plate and slice each piece into three. Cover haloumi with foil and keep warm.
Place the rocket, sliced fruit, almonds and shallots in a large bowl. Add haloumi and gently mix the salad together. Drizzle dressing and Cajun seasoning over the salad and season to taste with salt and pepper.
Any Leftover haloumi is best stored in an airtight container in the fridge and used within 7 days.
For more great recipes check out Shea’s new Home Program with over 40 healthy, delicious recipes here.
Thank you to the lovely Danielle from our Boot Camp and Yoga who has sent through some of her favourite recipes that are delicious, healthy and easy to make.
We will be posting these over the next couple of weeks so stay tuned!
Danielle says that this poached chicken recipe is a good one to make for multiple people for lunch, because it is really easy and you can take it on a picnic as it travels well and tastes good cold.
Enjoy!
Ingredients:
1 cup (200g) quinoa
1 1/2 cups (375ml) gluten-free chicken stock
4 x 170g chicken breast fillets
2 tablespoons extra virgin olive oil
1/4 cup (35g) pepitas (pumpkin seeds)
1 tbs lemon juice
1/3 cup homemade basil pesto
1 bunch broccolini, trimmed, blanched
Method;
Place quinoa and stock in a saucepan over medium heat. Bring to the boil, then cover and simmer for 15 minutes until tender. Remove from heat and stand, covered, for 5 minutes, then fluff with a fork.
Meanwhile, place chicken in a pan of simmering, salted water. Simmer gently for 5 minutes, then remove from heat, cover and stand for 15-20 minutes until cooked through. Remove from the liquid.
Heat 1 tablespoon oil in a small pan over high heat; add pepitas, then cook, stirring, for 1-2 minutes until golden.
Shred the chicken and toss in a large bowl with lemon juice and remaining 1 tablespoon oil. Season, then add the remaining ingredients and toss to combine. Transfer to a platter and serve.
Congratulations to Guy who has been training with Shea and has lost over 12.4 kilos in the past 9 weeks!!
Guy was given a Fresh Fitness gift voucher for his birthday by his wife Gabrielle.
At 58 years of age, Guy has excelled himself. Always up for a challenge, and ready to get to the next level.
Here is his story below…
[Picture Above – Shea & Guy after losing 10kilos in his first 8 weeks]
“I was given a Fresh Fitness Gift voucher for my 58th Birthday by my wife due to her concern for my wellbeing.
At the time I carried a few extra kilos weighing in at 102.4 kilos and my fitness had deteriorated to the point I was finding it difficult to walk any distance or up any incline without laboured breathing, my blood sugars were elevated along with my cholesterol levels and blood pressure.
I finally decided to act on the gift voucher after a couple of weeks of procrastinating and was introduced to my personal trainer Shea.
After the introductory session I decided to take up a 12 session plan where I was introduced to a training regime and a balanced diet plan by Shea.
I have been training with Shea for 9 weeks and in that time my fitness level and strength has increased considerably and my weight has dropped to 90kg being 2/3 rds of the way to my goal, with the added benefit of muscle gain, normal blood sugar count, lowered cholesterol levels and an excellent blood pressure reading.
To begin with the exercise and diet plans seemed daunting but now are second nature, my experience training at Fresh Fitness has been enjoyable and I appreciate the encouragement and personal guidance I have received from Shea over the initial few weeks and I am looking forward to further training at Fresh Fitness to achieve my next goal.”
Congratulations again Guy for your positive attitude, you are an inspiration!
Click below to watch a video from Guy after his first 8 weeks of training and losing 10 kilos:
Looking for Christmas Gift ideas for your friends, family and loved ones?
Fresh Fitness Gift Certificates are now available for our New Year Boot Camp, Yoga Course, and Personal Training, or you can tailor your own Fresh Fitness Gift Certificate with the gift of your choice. So help your loved ones make a healthy and fresh start to the New Year in 2014 with a Fresh Fitness Gift Certificate!
Give the gift of health this Christmas with a Fresh Fitness Gift Certificate!
Browse the Gift Certificate options and click below to purchase. Gift Certificates can be mailed to your nominated address or picked up from our Personal Training Studio. Please ensure that you provide your contact phone number when ordering using Pay Pal.
Please feel free to give us a call on 1300 628 656 if you have any questions.
Fresh Fitness New Year Boot Camp $539
12 Week Boot Camp starting in January 2014 – Get Fit, Tone Up and Have Fun – Our Boot Camps utilise a combination of the most effective strength training and cardio fitness training to get you fit, toned and looking your absolute best. Utilising a unique blend of kickboxing, boxing, yoga core strengthening and circuit training, our Boot Camps are designed to build muscle, burn fat and re-shape your body in a fun, fresh and motivating environment. For more information on our Boot Camp click here.
12 Week Yoga Course starting in January 2014 – Balance your Mind, Body and Spirit – Our Yoga Courses are designed to get you flexible, fitter and stronger, while relaxing and de-stressing so that you float away from each class feeling strengthened, stretched out, calmer and blissfully relaxed. $229 One night per week. For more information on our Yoga Course click here.
12 Week Yoga Course starting in January 2014 – Balance your Mind, Body and Spirit – Our Yoga Courses are designed to get you flexible, fitter and stronger, while relaxing and de-stressing so that you float away from each class feeling strengthened, stretched out, calmer and blissfully relaxed. $349 Two nights per week. For more information on our Yoga Course click here.
Our Personal Training Sessions are specifically tailored to you and your goals, to ensure that you achieve the best results possible. Included is tailored help with your Nutrition and Home Programs to help fast track your results. Training takes place in our exclusive Personal Training Studio. We have over 10 years experience and our trainers are also qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts. For more information on our Personal Training click here
Our Personal Training Sessions are specifically tailored to you and your goals, to ensure that you achieve the best results possible. Included in our Personal Training is help with your Nutrition and Home Programs to help fast track your results. Training takes place in our exclusive Personal Training Studio. We have over 10 years experience and our trainers are also qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts. For more information on our Personal Training click here
Our Personal Training Sessions are specifically tailored to you and your goals, to ensure that you achieve the best results possible. Included in our Personal Training is help with your Nutrition and Home Programs to help fast track your results. Training takes place in our exclusive Personal Training Studio. We have over 10 years experience and our trainers are also qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts. For more information on our Personal Training click here
By now, most of you are on board with making delicious green power smoothies, but… this post is for those of you who still scrunch up your nose when we mention adding fresh leafy greens to your smoothies!!
This video is to show you how easy it is, and if you haven’t already tried it to hopefully inspire you to give it a go.
We promise that you will be surprised at how easy and delicious they are, and you too will be hooked!
So why do we add leafy greens to our smoothies?
Leafy greens are nutritional powerhouses and are the No 1 food you can eat regularly to improve your health.
Adding leafy greens to your daily smoothie is one of the easiest and fastest ways to increase your daily intake of leafy greens, which will alkalise your body and give you loads of extra vitamins, minerals and green goodness!
Low in calories, low in fat, high in protein per calorie, high in dietary fibre, and packed with nutrients, leafy greens are a great source of calcium, iron, manganese, magnesium, pantothenic acid, phosphorus, potassium, riboflavin, thiamin, vitamin A, vitamin B6, vitamin C, and zinc.
Leafy greens are also high in chlorophyl which is the living energy from the sun, and allows plants to absorb energy from light.
You can imagine how much more energised you will feel when you are getting this goodness straight into your body in an easily digestible liquid form like your Green Power Smoothie!
Click below to watch the video demo of how we make our green smoothies and a few tips on how to make your first Green Smoothie:
The ingredients we use in this vid:
1 x Banana
1-2 Tbs x Linseeds / Flaxseeds
1 x Tray Ice
1 x Handful Leafy Greens / eg Baby Spinach
1 x Serve Protein Powder
1/4 Tsp – 1 Tsp x Super Greens Powder
Water
Optional:
Raw Honey
Cacao/ Cocoa Powder … to taste!!
Pop everything in the blender and wa-la!
Once you have tried the basics, you can add in some of these extra super foods:
Super food Extras:
Macca Powder
Chia Seeds
Bee Pollen
Almonds
Sunflower Seeds
Walnuts
Spirulina Powder
Wheat Grass Powder
Barley Grass Powder
OsteoPro Care for extra Calcium and Magnesium
+ And any other goodies you want!
The leafy greens you can use are any that you like including:
Kale
Bok Choi
Baby Spinach
Pak Choi
Any asian leafy greens
Lettuce
Full Spinach Leaves
Beetroot Greens
+ And any other edible leafy greens that you like!
Fruit that mixes well:
Bananas (the creamiest!)
Pear
Apple
Strawberries
Pinapple
Blue Berries
Melon
Mixed Berries
Kiwis
Mango
+ And any of your other favourite fruits!
The Protein Powder used in the vid is this one:
Raw Protein by Garden of Life
[This is a new one that we have just started trying –
It is amazing because it is a raw, vegan protein made not only out of organic wholegrain sprouted brown rice, but also contains: Organic Amaranth Sprout, Organic Quinoa Sprout, Organice Millet Sprout, Organic Buckwheat Sprout, Organic Garbanzo Bean Sprout, Organic Lentil Sprout, Organic Adzuki Bean Sprout, Organic Flaxseed Sprout, Organic Sunflower Seed Sprout, Organic Pumpkin Seed Sprout, Organic Chia Seed Sprout, Organic Sesame Seed Sprout. AND it also contains a Raw Probriotic and Enzyme Blend, Bioactive Glycoproteins, Bioactive Lipoproteins, Bioactive Enzymes, Glucomannan, SOD, Glutathione, Bioactive Trace Minerals, Glutamine and CoQ10.
PHEW! Waaayyy too many ingredients to list in the video!!!]
You can also use any of your usual Protein Powder.
Other ones that we use are a good quality Whey Protein, like Glycowhey from Syntec.
Or a Whole Grain Sprouted Brown Rice Protein. We started with SunWarrior, then Ezy Protein, then Eden Health Foods- There are now tons of different brands out there, and they all are [and taste] pretty much identical.
After time, you will also notice that your tastebuds begin to slowly change as you get used to it. When we started out we used to add honey every day, but now a few years later we no longer need it.
If you are just starting out, only put a small amount of greens (a couple of baby spinach leaves is a good start).
Only put about 1/4 of a teaspoon of the Super Greens Powder, as too much can really put you off.
Over time, you can slowly add more and more leafy greens (from a small handful to 1-2 cups), and increase the Super Greens Powder from 1/4 teaspoon to to 1/2 teaspoon, then increasing to a full teaspoon.
Adding a good full tray of ice makes it a lot more refreshing and easy to drink too.
For those of you who think that you are too busy to make a power smoothie in the morning, it literally only takes a few minutes.
While you have the blender going, you can pack everything away and re-fill your ice tray, and when it’s done simply pour it into a shaker / glass jar ready to take with you, rinse your blender and you’re done!
Make sure you drink your green smoothie straight away, as if you let it sit for a while, it tends to separate.
So if you do take it with you to drink in the car on your way to work, don’t forget to drink it up fast!
Kids love green smoothies too, and they are a great way to sneak in some extra goodness to their diet. Get the whole family on board, and give it a try! Once you start experimenting you will be amazed at what you can add in and barely taste it.
So have some fun and get experimenting and let us know how you go!
Fresh Fitness New Year Boot Camp $539
training to get you fit, toned and looking your absolute best. Utilising a unique blend of kickboxing, boxing, yoga core strengthening and circuit training, our Boot Camps are designed to build muscle, burn fat and re-shape your body in a fun, fresh and motivating environment.
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