Body Transformation Secrets

Learn How To Look Great, Feel Great And Perform At Your Best Forever

[roborganicfitness]

Real men eat there Omelettes like a sandwich #omelettes #mayhaveburntmyhand #createhealth #protein #fatloss #muscle #musclecamp (at Organic Fitness)

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How Strong Is Your CORE....values?

Before I begin, the point of this blog is to bring a topic to your attention that may help you in achieving the body of your dreams.

It is not my intention to criticize anybody; my intention is purely to encourage change for the better.

Let’s get to it.

Most of the choices we make in life are based upon our core values.

Our core values are our inner beliefs that help us to decide from right and wrong.

These core values have been influenced by our upbringing and our current environment, mainly via the people we associate with.

Now the core values that you have may not be written down on a piece of paper.

However they are in your subconscious mind and you act on them on a daily basis.

This is where it relates to your goals.

One person may have certain core values that mean they have the upmost respect for their health and fitness.

This generally means that they exercise regularly; eat the right foods and drinks lots of water.

On the other hand someone may have very little respect for their health and fitness.

This means that there core values aren’t aligned with looking after themselves.  So they’ll tend to eat more junk food, skip on the exercise and drink too much alcohol.

Both people’s core values are completely different.

Anyway, what I am trying to say is that they stand for different things.

One accepts that living a healthy lifestyle is important to them and the other accepts that health is of little importance and they would prefer to direct most of their attention to other things.

This is generally the common denominator for people who end up achieving great results and those that don’t.

One will have all the intentions of losing weight or building muscle and will see it through because they wouldn't accept anything less of themselves.

The other has the same intentions but accepts slightly less of themselves when it comes to health and fitness.

So the latter will generally undo a lot of the hard work they put in with inconsistent dietary habits, missed training sessions and a few too many drinks.

Now although we can have completely different core values the fact of the matter is that most people would like to change the way they look.

I'm sure you agree?

So why do some people accept less of themselves?

People are being dishonest about the way they look, function and feel.

For example: most people know exactly what type of foods they should be putting into their mouth. Yet they pretend that it’s ok to eat fast food and drink soft drink.

That to me is being dishonest with yourself.

To help these people get anywhere they’re going to have to adopt new and improved core values

This can simply be done by being honest with ourselves.

Before you go and do anything ask yourself this question.

Is this supporting me in achieving my goals?

Chicken Stirfry – yes

Cheese burger and large fries – no

Weight Training – yes

Watching 3 hours of t.v. - no

Do it a few times and it will become second nature.

By the end of it you might even find yourself with a completely different set of core values.

And then bam..that awesome body will be yours!

Best of luck to you and your new core values!

Want to know how you can be supported on your transformation journey. Book in for a body transformation consultation and I’ll show you how to eat, train and live to achieve the health and body of your dreams. Click here to get started

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Before you quit, do this!

Have you ever felt so frustrated that you wanted to quit?

Don’t worry you’re not alone all types of people experience feelings like this.

It was only last week that I had these feelings.

Due to injury, sickness and a lack of training for multiple weeks my training started to go backwards. This was directly after a successful 3-6 month training period with virtually no hiccups.

So because of the downward slide in performance I began asking myself questions like: “Is powerlifting really for me”? and  “Do I want these goals that bad”?

These are unusual feelings of negativity that begun creeping into my mind.

What was I to do? We’ll get to that later.

If you are experiencing these issues do yourself a favour and book in for a body transformation consultation to ensure you remain on track. I want a free consult here

Now I’m not here to talk about why people quit I’m here to give you solutions to ensure you don’t quit.

I’m sure you agree that achieving the health and body of your dreams is going to take some sacrifices. Having a few strategies to deal with common negative emotions like anger and frustration during your transformation journey, need to be dealt with in a proper way.

There’s a great Jim Rohn quote that will help you deal with the symptoms of quitting.

“It’s not what happens in the world that determines the major part of your future. What happens, happens to us all. The key is what you do about it”.

To me that quote speaks volumes.

During your 12 week program you 100% will experience problems along the way. You will feel terrible some days, you will wake up feeling fat and tired. And most likely you will question what you’re doing at some point.

Whenever these sought of feelings surface you can quickly cancel them out by accepting the issue and treat it as a challenge you must overcome to reach your goals.

My belief is that any sought of problem you have, has been sent to you as a challenge to make you a stronger person.

If you don’t accept the challenges along the way then you’ve missed the opportunity to grow as a person.

That’s why you see people go from one training method to the next and never really getting anywhere.

They never accept the challenges that were presented to them along the way.

It’s not always going to be smooth sailing but at the end of the road there is the potential to achieve outstanding health and fitness goals.

I want you to ask yourself 5 questions before you even contemplate quitting.

Have you stuck to your diet and training plan at least 90% of the time?

Do you have your before photos somewhere you can see them every day?

Have you adjusted your lifestyle to make it easier to stick to your goals?

Have you written down goals and do you look at them all the time?

Have you made yourself accountable by telling your friends and family what you’re going to do?

This is going to sound a little straight to point, but until you can answer every single one of those questions with a yes, you don’t have the right to walk away from your goals.

You need to have extracted every ounce of energy towards your goals or else you’ll do more harm to yourself by quitting because you didn’t give 100%.

“Nothing in life is achieved easily” Horace

From my experience, clients that decide to quit their programs virtually never achieve their goals later on.

Once you quit it will stay with you forever. From then on as problems arise the decision to throw in the towel will become much easier. And in turn your personal standards will be lowered which is not a pleasant end result.

Back to me.

Fortunately for me I stuck at it and eventually my luck turned around. Just this week I had a couple of my best training sessions for some time and now the motivation to succeed is as strong as ever.

Luckily I kept going!

So do yourself a favour, keep at it regardless of what get’s throw your way and in turn continue to grow and succeed as a person.

If you need help staying on track and committing to your goals we have a fantastic group personal training program that ensures each and every person and achieves great results. Click here to find out more

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Going Healthy Isn’t Easy, But It Can Be Easier!

One thing that I do know a thing or two about is choosing the healthy option when your friends or family aren't.

It’s definitely not an easy thing to do.

Let me share my experience.

Around age 14 I decided I wanted to eat healthier in order to look better and to become a better footballer.

Up until my early teens I ate a pretty similar diet to most kids.

My typical daily diet went something like this: Breakfast was fruit loops or coco pops, snacks were fun size chips and chocolates and some fruit, lunch was jam sandwiches and dinners varied from pasta to meat and vegetables.

This was all normal. Until I decided to go healthy!!!

The changes I made ruled out any fast food take away, chocolate, soft drink, biscuits, chips, full fat foods and butter or margarine.

For the next 10 years fat and sugar were the enemy!

As you can imagine depriving yourself of these particular foods wasn’t easy considering I was a teenager and that’s what all my friends ate.

So from the age of 14 til now I’ve experienced all the negative comments and reactions to my way of life.

I’ve been called weird.

I’ve been asked if I eat this way for religious reason’s

Asked if I don’t like these certain foods

Told that I don’t need to eat that way.

Told that one chip isn’t going to hurt.

Constantly asked - “Are you on a diet?”

And I’m sure a lot more comments than I care to remember.

What you’ll find is that you quickly feel out of place and not normal around your friends and family.

People generally don’t like someone that goes against the grain.

I’m obviously very immune to the reactions now but early on it took some getting used to.

How can you cope with the backlash?

Have conviction in what you’re doing.

People are going to want to know why? You could make up a reason or you could just as easily give an honest reason why.

Beware of the negative reactions. There’s a good chance you will cop some flack. People like to bring others down.

If that happens just shrug it off and continue on with what you’re doing.

You know the reasons why you’re committing to your goals, so nothing is going to stop you.

You can do anything if you put your mind to it.

So get out there and do it!

[roborganicfitness]

How will that fit into your lifestyle?

Why is this neglected?

Of all the questions you need to ask yourself when attempting any kind of diet, how will I fit that diet into my lifestyle, seems to be the most neglected one.

However this question should be the most important one. If a diet doesn't fit into your current lifestyle then how on earth are you going to stick to it? Its like buying an expensive house without the money to pay your mortgage. If it means that you have to work 3 jobs just to cover your bills then is that expensive house really worth it? I doubt you'll be very happy living like this. The same example can be applied to common diets people follow. Ketogenic diets = an almost zero carbohydrate diet. IIFYM = counting every single macronutrient day in day out. Intermittent fasting = having large meals followed by long periods of no food. All of these diets make it very hard to partake in normal every day life. You will run into trouble eating out with friends Recovering from exercise Exercising at high intensities When you want to do something spontaneous. Enjoying special occasions. And all of this can leave you with a lifetime bad relationship with food. That is not good.

Be smart and follow a healthy diet that fits your lifestyle.

[roborganicfitness]

All our best transformations had this in common...

At Organic Fitness we’re all about providing you with the latest and greatest scientific research to support your body transformation goals.

We’ll never recommend something unless it’s been tested and proven to yield beneficial results time after time.

That’s why we don’t support training techniques like frequently switching your exercises with the purpose of shocking your muscles into superior muscular growth or better fat loss results. Or living off a mostly Palaeolithic diet plan. There just isn’t enough science to prove any extra benefit to these methods.

This means that we’ll continue to stress the importance of the basics, the stuff that science strongly supports.

Now science is helpful to answer our questions but what makes science even better is when you see personal evidence. Or what you might call anecdotal evidence.

Anecdotal evidence is basically a small sample of evidence. Whereas scientific evidence has to be a large sample of evidence for it to be considered reliable information.

Combining both anecdotal and science based evidence is when you know for sure what you’re doing.

So what am I getting at here?

From my personal experience and anecdotal evidence from training numerous clients, is that those clients that trainat high intensities multiple times per week will always produce the most optimal body transformation results.

You may be thinking duh!

Hear me out.

The reason that I bring this to your attention is that a lot of people believe they can train only a couple of times per week and achieve optimal results.

However this is just not true.

Not true based on my experience and the science.

All of the before and after shots in the photo you can see are of Organic Fitness client’s who trained at a high intensity multiple times per week.

You may be wondering, can I still train a couple of times per week and achieve great results? Yes, but your results will never be as good as someone training multiple times per week.

Now extra training sessions alone won’t get the job done. You still need to be able to maintain the same intensity across all training sessions. Plus your training needs to be well constructed to ensure adaption of and recovery from the training stimulus occur simultaneously.

Does this mean you have to train more than twice per week? No. Do whatever you're comfortable sticking to.

Although it is in your best interest if I encourage you to commit to at least 3-5 intense training sessions per week to have the best chance of achieving your goals.

Train hard frequently and reap the rewards! 

These days we offer Muscle Camp 3 times per week due to the evidence I just presented. The Muscle Camp program is science based and hghly effective for your transformation goals. Our next 12 week Muscle Camp starts July 7th. If your interested click here to find out more.

[roborganicfitness]

Why you should never miss a training session.

In this blog I'll explain to you exactly why I believe you should never miss or take a break from training.

Firstly Ill share a story of mine that'll help you understand why.

Back when I was playing under 18's football we had an opportunity to play against QLD in Brisbane.

This meant we were going to travel interstate in one of those big aeroplanes and then play on the Gabba before a Carlton & Brisbane AFL game.

This was a big deal for me as before this I'd never flown in a commercial aeroplane or been to or played against queensland.

The problem was that I was fairly injured coming into the game. I'd say about 50% match fit so I probably should have pulled out.

Why didn't I pull out?

I had so much external motivation!

Nothing was going to stop me.

The problem is that these type of external motivations don't happen all the time.

So for your non fitness enthusiast its very easy to pull the pin if they get injured.

I mean it's not like they're missing out on a trip to Brisbane.

And if they wake up in the morning and can't be stuffed training, they very easily make the decision to miss out on training.

They've trained before so they know what its all about.

Big deal right....

Now things couldn't have been more different with my situation. I had a first time opportunity to go on a aeroplane, visit queensland and play at the Gabba.

Nothing was going to stop me.

So what am I getting at here?

Most people are not in love with there training so its very easy to pull the pin when they're sore, tired or simply don't feel like it.

Enter the word habit.

To make it easier for us to achieve our body transformation goals we need to create rock solid habits from the get go.

Habits that are so ridiculously engrained in our way of life its virtually impossible to miss a training session.

Training becomes as religious as sleeping and or brushing your teeth.

If you have a sore arm you don't take a few days off brushing them do you? You find a way to get the job done.

Its a habit that must be done over and over again.

And you do it without a second thought. 

The mesage that Im trying to get across is that you cant rely on feeling amazingly motivated to do something all the time.

For most people you have to create a habit of never missing a training session.

If you start to miss training sessions then you'll form a habit of missing them.

I'm sure you know what kind of results you'll achieve missing sessions all the time.

If you're tired too bad you still have to train. If your sore or injured there's other things you can do.

People are generally very inconsistent with there training.

So make an effort to train regularly 52 weeks of the year.

That doesn't mean you need to train hard all the time but you still need to remain active.

Forming these kind of habits will ensure greater long term body transformation success.

No excuses smash your goals.

If you want to follow a program that's highly motivating and guarantees results then I encourage you to take part in our next 12 week Muscle Camp

[roborganicfitness]

Fresh kicks #do-win #squats #powerlifting #createhealth #muscle #fatloss (at Organic Fitness)

[roborganicfitness]

Its that good Im reading it a second time #themaxmuscleplan #bradschoenfield #muscle #createhealth #fatloss (at Organic Fitness)

[roborganicfitness]

Why you should never miss a training session.

In this blog I'll explain to you exactly why I believe you should never miss or take a break from training.

Firstly Ill share a story of mine that'll help you understand why.

Back when I was playing under 18's football we had an opportunity to play against QLD in Brisbane.

This meant we were going to travel interstate in one of those big aeroplanes and then play on the Gabba before a Carlton & Brisbane AFL game.

This was a big deal for me as before this I'd never flown in a commercial aeroplane or been to or played against queensland.

The problem was that I was fairly injured coming into the game. I'd say about 50% match fit so I probably should have pulled out.

Why didn't I pull out?

I had so much external motivation!

Nothing was going to stop me.

The problem is that these type of external motivations don't happen all the time.

So for your non fitness enthusiast its very easy to pull the pin if they get injured.

I mean it's not like they're missing out on a trip to Brisbane.

And if they wake up in the morning and can't be stuffed training, they very easily make the decision to miss out on training.

They've trained before so they know what its all about.

Big deal right....

Now things couldn't have been more different with my situation. I had a first time opportunity to go on a aeroplane, visit queensland and play at the Gabba.

So what am I getting at here?

Most people are not in love with training so inconsistently can easily creep in.

Enter the word HABIT.

To make it easier for us to achieve our body transformation goals we need to create rock solid habits from the get go.

Habits that are so ridiculously engrained in our way of life its virtually impossible to miss a training session.

Training becomes as religious as sleeping and or brushing your teeth.

If you have a sore arm you don't take a few days off brushing them do you? You find a way to get the job done.

Its a habit that must be done over and over again.

And you do it without a second thought. 

The mesage that Im trying to get across is that you cant rely on feeling amazingly motivated to do something all the time.

For most people you have to create a habit of never missing a training session.

If you start to miss training sessions then you'll form a habit of missing them.

I'm sure you know what kind of results you'll achieve missing sessions all the time.

If you're tired, too bad you still have to train. If your sore or injured there's other things you can do.

People are generally very up and down with there training.

So make an effort to train regularly 52 weeks of the year.

Forming these kind of habits will ensure greater long term body transformation success.

No excuses smash your goals. 

[roborganicfitness]

Why extreme training methods don’t work

Everyone wants instant results.

I don’t care if you are male or female, young or old everybody would prefer a quick fix.

I am also included in this.

This is not a bad thing this is just who we are and what we’ve become as a result of the environment we now live in.

We live in a world were with the gentle press of a button you can instantly communicate with someone on the other side of the world.

And if that instant level of communication is interrupted by a poor download speed or bad internet connection we’re instantly frustrated.

 We want things now, I mean now!

And the health and fitness marketing companies know this.

Hence why there are so many quick fix weight loss programs out there

Simply by typing in “fast weight loss” yields 230,000,000 Google search engine results.

On the other hand typing in “sustainable weight loss” only yields 10,700,000 Google search engine results.

So it’s true that most of us want quick results.

What exactly is an extreme diet or training method?

Well there’s a few ways that we can work out whether or not something is extreme or not.

Firstly you need to ask yourself this question. Do I have the ability to stick to this diet or exercise program for the rest of my life?

If the answer is no then it’s a waste of time.

Another question to ask yourself is, does it veer far far away from what the science tells us?

If it does then you probably can’t trust it.

Relying on one person’s opinion is not always the best idea.

The simplest methods like weight training, eating your veggies and sleeping for 8 hours a night will always work best.

Anything that points too far in the opposite direction of the simple stuff is never going to be a long term solution for you.

Oh and using the term extreme in their marketing is probably something else to be wary of.

You might be wondering what diets I believe fall under this extreme banner

However it would be irresponsible of me to cast my eye over other programs as I rarely read too much into your mass marketed diet and fitness programs.

Now this is no hard and fast rule but I am of the belief that something has to be so heavily marketed for you to sign up for their diet or fitness program, then it’s unlikely it’s a good idea to participate.

By now you may be having ideas of certain programs in the market that fit this extreme description.

Normally they’re the ones that are heavily based on things like this:

Supplements - that may or may not work

Calorie counting - that makes it hard to live a normal lifestyle

A one size fits all approach, - which makes it hard to personalise

Non specific exercise regimes - that have no understanding of optimal fat loss and muscle building protocols that stem from effective program periodization

Sorry I seem to have gone off on a rant on the last 4 mentioned bullet points

Now am I saying that extreme programs don’t work? Absolutely not

Most of them will work but only for a short amount of time.

What’s the point of taking part in something if your progress stalls, your health worsens or you give up because it just doesn’t fit into your lifestyle?

There’s no point.

My solution is to find a program that addresses training and diet in a scientifically based holistic manner.

It must focus on all aspects of a body transformation.

Taking into account the individual, the specific goals and it has to be something that can maintained for a long time.

Hopefully that’s make you think twice before going to extremes.

If you’re interested in following a scientifically proven nutrition program that DOES address your specific needs and long term goals then don’t hesitate to enquire about our 12 week Online Transformation Challenge starting May 26th. It’s for those that don’t have the time or money to commit to a one on one Personal Training program but still want the same results. Click here

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Do you love it?

Why do the most successful people in the world stay successful?

I mean wouldn’t you just get bored of always trying to achieve your goals?

Nope... not for successful people.

There is one incredibly simple 4 letter word that ensures they stay consistent and continually pushing towards their goals?

That 4 letter word is love. That’s right they love what they do.

It’s been said to me in the past that the best ultra marathon runners enjoy every bit of their running.

Instead of relying on will power or mental toughness to help them cover a hilly 50km+ long run they rely on the love for their sport. They actually love pushing their body to the limits.

Now I know ultra marathon running is not what we’re about.

However a lot can be learnt from the mindset of a successful ultra marathon runner. That is exactly the type of mindset that is needed for long term sustainable body transformation results.

I think a lot of people neglect this part of their training.

That is, they don’t really enjoy what they’re doing but they do it because they think they have to or they just want a quick fix.

That’s a big reason why I believe extreme training and diet methods are a bad idea.

They’re unsustainable and thus very unsuccessful long term.

Now I think this article is timely being that we’re coming into the colder months of the year. A lot of people put up the excuse that it’s too cold or it’s too wet to go and train.

However a successful athlete rarely speaks like this.

The best sportsman and women love what they do so bad weather doesn’t stop them.

Roger Federer is the best example I can think of.

The man is probably the best tennis player of all time. Now he’s obviously blessed with an incredible amount of talent but you can see it when you watch him interviewed how devoted he still is to his sport after so many years of playing.

He never would have won 15 grand slams without a lot of love for what he was doing.

The hopes of money and fame alone wouldn’t have helped him achieve this feat.

He’s inner drive and love for training for hours on end played a way bigger part than financial incentives or praise from others.

So am I saying that you should always love what you do?

No.

There will be times when your love for what you’re doing will be tested.

There’s times when I’m all for training hard and eating perfectly healthy food, and then for whatever reason I can’t be bothered.

That doesn’t mean I throw in the towel because I don’t feel like it.

You’ve still got to get on with it.

Fortunately I love what I do.

By now you might be thinking. “Rob all I want to do is lose fat and build muscle, I don’t care about running marathons or winning the Australian Open”.

Yes I understand where you’re coming and no you don’t need to apply the same obsessive mindset to the transformation journey you’re partaking in.

However I still think it’s a good idea to apply some of the methods set by the best in the business.

Well you now should know that there’s more to it than just training hard and setting goals.

You actually have to have fun if you want to achieve long term results.

So enjoy the ride and smash your results.

Fortunately at Organic Fitness we have program coming up that everyone raves about.  It’s our most successful group training format and it always helps participants achieve amazing results.

You can find out about our next 4 week Muscle Camp starting 28th May 2014 by clicking here

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How I Overcame Back Pain!

Touch wood I never have to deal with back pain again, it’s not fun!

If you’ve experienced back pain before you’ll know that it can be quite debilitating, it can literally impact on the quality of your life.

I would say that most of us deal with some form of a pain or discomfort on a regular basis, however back pain seems to be one of the most common ones.

So I think it would be helpful for me to share my experience with overcoming back pain.

Off and on throughout my teens and early 20’s I experienced occasional bouts of back pain. Ones that lasted for a hour or so, others that stopped me from working and even others that prevented me from playing sport. Every time I injured my back I would assume that it was just one of those things that happen, so I just shrugged it off. So I never dealt with the deep issue.

Then in August 2012 when on holiday in Hawaii I injured my back performing barbell squats at the local gym.

I know you’re probably wondering why I was training whilst on holiday but remember who’s writing this.

Anyways back to my story.

Again the time when I injured my back I didn’t think too much of it. I actually continued training and even came back for a few more sessions.

To me it wasn’t a big deal; it was just felt like a slight back strain.

However that slight back strain in my back was painful for about 18 months. So it only came good a few months ago.

Again touch wood that I never have to deal with back pain again.

So how did I recover from my back pain?

It wasn’t 18 months of healing.

It wasn’t a physical therapist that helped me.

It wasn’t doing downward dog yoga posers or bird dog pilates holds

It was 4 things that helped me heal my back.

Now I’m not a physical therapist so I’m only sharing my experience in overcoming back pain.

Step 1. I learned how to move better by hinging from the hips, instead of extending through the lower back. Most injuries come from poor biomechanics. An athlete normally injuries his knee because he’s constantly running incorrectly, which causes unnecessary stress on the knee. Not because an athlete is simple unlucky.

  Step 2. I learnt how to breathe into the diaphragm which improved my posture. Most people breathe into the chest which leads to a host of postural problems. Mainly an excessive arch through the lower back. Learning how to breathe deep and keep your ribcage down will reduce the amount of tension that’s placed on your back.

Step 3. I got stronger. When I injured my back in Hawaii I was squatting around 140kg for 6 reps These days I can comfortable squat 200kg for 6 without any discomfort. So the exercise wasn't the issue. And the reason I’m now stronger is because my resistance training program is much better designed.

Step 4. I now perform “proper” core training exercises instead of crunches and leg raises. So for me I work on anti extension movements like hollow holds, planks and rollouts. I also incorporate anti rotation movements like single arm farmers walk and one arm db exercises. These exercises support a much more stable and healthy spine.

By reading how I overcame my back pain you might be thinking that you don’t need to see a therapist or exercises like yoga and pilates are not going to help.

Those things will definitely help and they should play a part in overcoming your back pain.

Although the great thing about the steps I mentioned is that they don’t cost you any extra money to perform, only extra time and effort.

Good luck with overcoming your back pain.

If you'd like to learn how to get stronger, move better and breathe properly all whilst achieve the body of your dreams, then I encourage you to apply for our 4 Week Muscle Camp here

[roborganicfitness]

The Most Important Training Ingredient For Results!

In this article I will begin to explain to you the single most important training ingredient that is required to achieve your body transformation.

Now this training ingredient that I’m about to discuss with you may not come as a surprise. However the point of this blog post is not to suprise you, my point is to stress the importance of this vital ingredient.

This simple yet critically important ingredient to your success is Hard Work.

If you want to absolutely guarantee results without a shadow of a doubt then you're going to have to train hard, really hard.

Building Muscle, Burning Fat and Losing Weight are not easy things to do. So in order to achieve this difficult task you're going to have to match it with an equal amount of hard work.

100 percent commitment and intensity each and every training session will ensure you get the body you really want.

I know that some of you will be a little unsure of what hard work means. So let me simplify it for you by introducing you to the RPE scale or Rate Of Perceived Exertion.

At Organic Fitness we use an RPE scale to ensure we're working at the correct intensities.

An RPE for weights and cardio are slightly different.

RPE weights. 10 = no more reps could be performed if your life depended on it, 9 = 1 more rep could be performed if your life depended on it, 8 = 2-3 more reps and 7 = 4 or more reps.

For body transformation goals most of your sets must fall in the 9 or 10 RPE scale. Or you're wasting your time, you might as well stay home on the coach and eat ice cream.

RPE cardio. 10 = your best effort (you could go no quicker), 9 = almost your best effort, 7-8 = you cant hold a conversation 5-6 = walking up stairs, 4 or below = Walking to stationary.

For cardio you're going to have to spend most of your time fluctuating in the 7-10 zone. 6 or below won't really cut it. Walking around the block won't get you a ripped midsection.

The reason I've raised this topic is that I see far too many people coasting along thinking they're doing enough to get results. If you coast along you probably have a better chance of being struck by lightning then achieving the health and body of your dreams.

By now you might be thinking that I’m coming across quite strong. But my question to is do you really want results? Then why not do everything you can to achieve them.

It’s no suprise that our greatest transformation success stories at OF have always come from the hardest trainers. Not the ones that just show up and eat good food.

Showing up and eating right will not get the job done.

Consistently working your backside off for a long time is the single most important training ingredient required to achieve your body transformation.

So get out and give it everything you've got.

[roborganicfitness]

How To Deal With Training Setbacks?

I've got bad news for you.

You’re going to experience a few bumps in the road on your way to achieving the body of your dreams.  It won't always be smooth sailing. I’m writing this to you whilst going through my first training setback of 2014. So if you've been through one I know how you feel. Injury and sickness struck at exactly the same time which forced me to withdraw just 5 days from my 3rd Powerlifting Meet, after a successful 10 week program. I did my very best to remain positive despite the hiccup but I must admit I was fairly down in the dumps. However things are slowly getting better and better. Now as we know set backs are going to happen.  So we need to know how to deal with them. The first thing you must do when a setback occurs is to take full responsibility for the setback. I know that the injury and illness I received was my own entire fault. Simply put my training program was poorly constructed. I trained slightly too much, didn’t eat well enough to support my training and I didn't sleep enough. This lead to a weakened immune system and subsequently my nagging shoulder injury.  Things were progressing incredibly well until the setback.  So it was frustrating not being able to compete The worst thing I could do now is to remain negative about the situation.  The best thing I can do is to find a positive out of the situation.  As Brian Tracy says whenever you have a problem (or setback) you can always find a positive.  So what’s the positive that I can find out of this situation? The biggest positive that I can take out of this is that it has been a great learning experience.  The way I see it is that there is now one less mistake that I'm likely to make on my road to achieving my goals. From now on I know that I need to be much more calculated when I plan my training and I need to be take my nutrition and recovery a lot more seriously to support the amount of training I need to do So what do I want you take out of this? Be prepared for setbacks and be prepared to take full responsibility whenever a setback occurs.  Stay positive on the road to the body of your dreams!

[roborganicfitness]

How To Be The Best PT Client

By reading the topic of this post you might assume that it’s an emotional outcry to my current client’s.

However that couldn’t be further from the truth. I’m lucky enough to have a great bunch of PT clients that for the most part are fantastic to train

Although in the past I’ve had a few dud PT clients that haven’t been all that fun to train

Anyways the intention of this blog post is not to stir up emotions.

It’s more to give the reader, who is either a PT client of Organic Fitness or another PT business a good sense of how they can get the most out of their personal training experience

And by experience I mean results. That’s why you pay your trainer isn’t it?

Now to piggyback off the popular movie 10 things I hate about you, I’m going to call this list the 10 things I love about clients.

A client that does what they’re told – This could probably end the entire list right now it’s that important. However this simple tip is so often forgotten. Again if you’re paying your trainer than you’re going to them for advice. If you do nothing with that advice, you’ll never get anywhere.

Meal plans – It’s impossible for your trainer to help you eat all the right things if they have no idea what you’re currently eating. Keep a daily meal plan and they’ll love you to the moon and back.

Be on time – Nothing shows a lack of commitment than constant tardiness. Be on time every time.  But don’t be too early either or you might find your trainer bicep curling in the mirror.

Ask questions – Nodding your head and agreeing instead of asking questions is a great way to tell your trainer that you don’t really care about what you’re doing. If you’re serious about results you’ll ask more questions. For example, why are we doing this exercise? Believing in your trainer is great but throwing blind faith in your trainer is stupid. If something doesn’t make sense or doesn’t seem quite right then ask them to clarify.

Be honest – The trainers on television do a great job of stereotyping what most personal trainers are not like. The majority of trainers in real life don’t yell, scream and demand like the ones you see on tv. So telling your personal trainer that you had an extra Cadbury Easter Egg or glass of wine will not cause them to humiliate you in front of your peers. Personal training in real life is not like TV. You just can’t get away with doing that to people. If your honest than a good personal trainer should help you to overcome the situation so that next time you’re not tempted to have the wrong thing.

No excuses – You must take full responsibility for your actions in order to move in the direction of your goals. Constantly blaming others for your lack of time and thus lack of work ethic does not cut it. You can always make time.

Give 100% - If you’re seeing a personal trainer than you probably have some pretty decent goals that you’d like to achieve. However those goals are not going to happen all by themself. You need to give your all in order to reach them

 Listen and Learn – If you’ve sought after the expertise of a trainer to get you into shape it’s probably a good idea that you listen to what they have to say. They should have a wealth of information at their disposal. Taking on board as much health and fitness information as they provide you with is one of the best ways to ensure your long term success because you’ll have more tools at your disposal

Be positive– I totally understand that not everybody loves to do sets of heavy squats and burpees, and as a result complaining can become a bit of reflex action. The time when complaining becomes a problem is when the client continually complains about the weather, the traffic, the warm up, the stretches blah blah blah.  Personal training is supposed to be a positive experience, however if you’re constantly sooking about your friends, your partner and your car then the training environment can quickly become a negative one. So be positive.

Be accountable – If you say you’re going to do something do it. You’ve heard the saying actions speak louder than words. So when you say you’re going to complete your training sessions and eat breakfast daily do it, don’t just say it.

Tell your friends about Organic Fitness.  That points not important but I thought I’d through it in there just for fun.

I hope that you have taken this post in a positive way. As I said at the start there is no emotive intent for writing this. It was purely an idea that popped into my head and one that I thought may benefit PT Clients.

If you’ve enjoyed it please share it with your PT client buddies.

[roborganicfitness]

I don’t really practice what I preach

You may have heard the saying do as I say not as I do.

According to Wikipedia this saying is a hypocritical phrase falsely claiming to possess certain characteristics that you lack.

Now although I’ve never actually used that saying I have said that I practice what I preach.

And this is not entirely true for one or more reasons.

I feel it would be virtually impossible for me to practice everything that I preach, because I preach so many different things to different people.

There’s just not enough time in the day.

The reason being is that my goals are not the same as yours.

It could be very easy for me to tell you to train like me but your goals could be completely different to mine and so training you in this manner could bring about a poor result.

There once was a time when I would only give workouts that I had in fact done myself. I thought it was somewhat negligible of myself to take people through a workout without at least trying it out on my own beforehand.

These days that’s not the case. Fortunately I’m much more experienced and can deliver a great training session specific to anyone’s needs without having to choreograph the entire thing beforehand.

My main priority for every personal training client is to get the best out of you to ensure you reach your goals. And if you’ve invested your time and money in me then I’m prepared to do whatever it takes.

So if I’m personal training one client and there goals are fat loss and the other client’s are muscle gain, then these two people will be trained in two completely different ways.

I suppose when I say that I practice what I preach I refer to things like goal setting, working hard, eating wholefoods and having good core values.

Having a solid foundation in all of those areas are what set you on the right path to achieving the best results possible.

I believe that you cannot compromise in any of these areas.

If you’d like to find out more about how you can get the best out of yourself, I invite you to come along to our Hump Day Drinks Catch Up with Martin Probst from Profound Coaching and myself as we discuss our seminar plans for the future. Click here for more information.