Another week into 2012, I hope you are all making progress towards your goals and setting yourself up for a great year ahead.

Free seminar or health, hormones and fat loss…

The date for the seminar is now Saturday 25th February at 9.30am. The seminar will feature an hour long talk, about some of the most important issues I encounter when helping people lose fat and regain their health.
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If you want to give your start to 2012 a real bang, try using death circuits.

They are TOUGH, BRUTALLY TOUGH if done right – but in terms of bang for buck, will give you awesome results for your time.

They are awesome for promoting fast changes in body composition.

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Its been a great week – the first one so far where every single person assessed has managed to drop bodyfat (some more than others – you know who you are!)

Massive well done to:

Laura – 3.6% bodyfat in 4 weeks and now buying size 8 dresses
Lisa – 4% in 6 weeks
Helen – 2% and 4kg in the past two weeks!

I often get asked how some people seem to do so well right from the start and why others struggle. It call comes down to consistency. We all (me included) have to do the same things to get and stay lean – namely eat better and train hard. There are no shortcuts.

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Today’s post is all about diet and nutrition.

I make a habit of saying to everyone I train, that keeping a clean diet will yield 80% of your results for fat loss.

I’ve always liked the expression “You can’t out-train a bad diet”, which is very true. Your diet and nutrition should back up the hard work you put into the gym, otherwise you are selling yourself short on the results you will get.

How not to eat…

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Check out the newest video for Function Well, featuring yours truly:

 

Tough workout with the lads today.

I’ve called it “Crush the weak”:

10 reps to down to 1 rep – drop one rep per round:

Scarecrows
Step-ups (10 reps each leg)
renegade rows (10 reps each arm)
supermans (press-up position – 10 reps each arm)
squat to press (ass to med ball)

Repeat until finish for time.

My time: 26 mins 19 secs and I was little bit sick half-way through.

Steve Jobs passes…here’s a bit of his wisdom:

So as some of you are aware and some of you are not…I have now moved to Brisbane, Australia.

Having been in Torbay nearly all of my 29 years, it was time for some adventure.  So on my own, knowing no-one there and with just a  job offer to go to I set off.

After an epic 22 hours of flying (that involved flying down  to Bangkok, then up to Taipei and then back down to Brisbane) I finally arrived to be greeted by blue skies and a beautiful city.

I’m looking forward to settling in, finding my feet and making some great new friends.

The adventure begins…

How bad do you want it?

How Bad Do You Want It from Greyskale Multimedia on Vimeo.