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Times are busy and life can be a juggle. Here are some tips about finding balance in life and how to maintain this balance. Although many of us still cling to the idealistic view that we live in the land of the long weekend, Australians are among the hardest workers in the world. The average working week in Australia for full time employees is 44 hours. Also, one in five Australians work more than 50 hours a week. Things and norms have changed. How can we balance these new pressures? The main questions which are raised are ‘Where do you draw the line’ and how much does this affect other aspects in your life?’ In other words, does this affect your personal life, diet, family situation and health. I hear it all the time, people want to start training or... Read More

  I believe that some kind of cardio vascular training should be part of a complete fitness program. Some of the benefits of cardio training include: Burning calories Weight loss Reduces risks for heart disease Prevents high cholesterol, high blood pressure and diabetes While the importance of cardio is generally accepted, there are still a few myths around it. If you haven’t already, it might be time to break through these. Here are some of the main myths around cardio training: Steady-state cardio is the best for weight loss A lot of people always do the same 2km jog or 15 minute cycle on a stationary bike in the gym. If your goal is weight loss, then this is not the way to go. Rather choose for high intensity interval training (HIIT) or short bursts of... Read More

What is better, slow and gradual or fast weight loss? In the past the general rule always used to be ‘slow and steady’. These days, research says that it actually doesn’t really matter. Both ways can have pros and cons, and what works for one person, won’t work as well for the other. It may not sound very motivating but unfortunately studies say that a lot of people will put the weight back on after doing a weight loss program. No matter if you lose the weight slowly or quickly, the biggest challenge is how you are going to keep the weight off in the long run. I believe that there are only two ways to keep the weight off after following a weight loss program: Change your overall eating habits in the long run so you consume fewer calories than... Read More

Choosing the right foods is important but how to control your portion sizes is definitely as important, if not more so. Our food culture has changed a lot in the last 50 years. First of all, food is a lot more available than it used to be and secondly, portion sizes are a lot bigger. The food industry has definitely played a role in this. Studies on consumer behaviour have taught the industry that offering bigger portions for better value is more profitable. Some portions on the menu are often way too big and the bad news is that consumers often end up finishing them. If your goal is to shed some weight and/or body fat, have a look at your portions and see if you can make some changes. Here are a few tips which can help you to control your portion sizes: Use smaller... Read More

Tough Mudder is coming up soon. Team One Fitness is doing it on Saturday 15th November and we are still looking for more people to join our team. Tough Mudder is a 21K obstacle race. It is supposed to be the toughest race on the planet or at least that is how they promote themselves. Don’t let this scare you too much though, you don’t have to be able to run 21km straight to finish the race. The run is mixed up with obstacles which gives you time to recover. Looking at the intensity of Team One Fitness’ sessions and the fitness levels of people that we saw doing it last year, I believe that all of you guys can do it. Tough Mudder training sessions will run for 4 weeks on Saturdays until the race. Sessions will run for about 1 hour or even a little longer starting from... Read More

Do you sometimes wonder what to eat or drink before or after a training session, and is time not always on your side, then this banana blueberry smoothie might be a great option. Why is this smoothie so awesome? Not many ingredients are needed This snack is easy to make and won’t take much of your time. This smoothie is high in antioxidants On top of this it will give you a great burst of natural energy. How to make a banana blueberry smoothie? Ingredients: 1 banana (frozen is fine) 1/2 cup blueberries (frozen is fine) 2 tablespoons chia seeds 1 cup unsweetened coconut beverage Preparation: Blend all ingredients together and ENJOY!   Chia seeds absorb a lot of water and if you like the smoothie to be more liquidy then you can add some almond milk. Read More

We all know that to lose weight and get fit, we should make our lives as active as possible. In theory this approach should work and give us some good results. Some of us do all of the above but are still not getting the right results. You might wonder why? There are a few common mistakes that people often make which interfere with getting the best results. Doing the same thing over and over Don’t get caught up in doing the same routine over and over again but mix it up. This counts for what you do and when you do it, which day and what time of the day. Bodies are created to adapt quickly including to exercising. If you always do the same run, walk or gym routine, you’ll hit a plateau and you won’t get the best results over time. This is why at Team... Read More

Hi All Here’s a short update from what’s been happening within Team One Fitness. This week the last Vandamme challenges were completed and I’m very happy with the results. Nearly everyone improved their time and even up to 4 min faster then 2 months ago in April. Others stepped it up to a next level and used a heavier weight.  Here are some of the results:     Some people ordered some home equipment with me which I will give to you next week if I haven’t already given it. I’m more then happy with helping you with some home workouts/exercises. Get it in touch and we’ll take it from there. For some who are already doing stuff (read: training) with a 20 kg KB and want to step it up, I bought a 24 kg KB named ‘the beast’.... Read More

A little chilly but working with Kettlebells kept us warm. Here’s the workout: Power through the set as fast as you can, do 3 rounds with a 45 second rest in between. We finished the session with medicine ball relay sprints.Great way to end the week 🙂 Read More