Your Best Body Challenge Winner- Christine Gillen

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“I finally lost that last 4 kg and reached my goal weight! “

Christine Gillen, 34, Taringa, Scientist

“I had been attending regular thrice weekly boot camp classes and was steadily losing weight and but after 5 months of training and a weight loss of 15 kg. I had hit a plateau in both weight loss and in the improvement of my fitness levels. The twelve week challenge gave me the motivation and added that extra bit of exercise to my routine to switch my body back to weight loss mode so that I could finally lose that last 4 kg and reach my goal weight! Without the extra Saturday boot camp I would probably still be trying to shift that last little bit of excess weight – plus the friendly rivalry of the other attendees pushed me to train harder and helped me out of my fitness plateau too”

“Congratulations to Christine on her remarkable weight loss this year and thank you for all your hard work and fun you’ve brought to the group”

Chris

 

December Client of the Month Part 1

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“I’ve Got My Life Back!”

Claire Hanley, 53, Nurse, Teneriffe

“After sustaining a fractured back in early 2010, spending 4 months in a back brace, and making a slow and painful recovery, I found that I never returned to my pre-injury self. The next year was a downward spiral for me with changed body posture due to pain, reduced mobility and balance, increased weight gain, lack of self esteem. Which lead to isolation? After becoming quieter and leading a sedate lifestyle for nearly 17 months, I found myself dreaming of my old active and outgoing lifestyle before my injury… I wanted my life back!!

 

I thought about joining a Gym, but because of my reduced self confidence and being in my middle years I felt that was not the way to reclaim my old life back. After much thought I decided to find a personal trainer. My specifications for a personal trainer included being sensitive to both my own and my partner’s ages (mid 50’s); they needed to be compassionate toward my condition, considerate and respectful. Our fitness was low…

 

I found Chris Tuck of Supreme Fitness on the web and set up a one-on-one meeting.  Chris spoke to us about our wants, needs and also our goals, what we hoped to achieve. He explained in plain English to us both about his 12 week program and the importance of food and exercise to achieve our goal. After our first meeting, we both felt that Chris Tuck fitted all the needs that we required in a personal trainer and signed up for the Supreme Fitness 12 week program.

 

Our first training was to see were we where at with our fitness levels, food intake, weight and measurements. I could barely run 100 metres or complete any of the exercises. While I considered my diet to be very good, (I am a vegetarian) and only eat unprocessed foods, Chris went through my daily intake thoroughly and, to my dismay, found that I was lacking in many of the vital Vitamins and Minerals, accounting for my continued tiredness.

 

The next 6 week journey was not easy, after the 1st real session I felt flat and dishearten, my knees became very painful and my legs would barely carry me. I was worried I wouldn’t even make the 2nd session.

 

Our 2nd session with Chris was 3 days later and I was still hobbling around in pain. Chris was not only completely understanding, but listened to my concerns with compassion and respect, and then developed the next session to accommodate my abilities.  He spoke to us about the importance of after exercise stretches, and the need to feeding our muscles the right food after each session to repair and build muscles and reduce pain.

Because of my lack of mobility I developed many aches and pains in my knees so I decided to seek the help of an acupuncturist Chris recommended with great results.

 

I continued to turn up to training sessions  twice a week with my partner where  Chris would  kept me going with encouragement, humorous manner while always remaining respectful.. After 8 weeks of hard work and training we were both getting stronger and began looking forward to our sessions. I have gone from being in pain and  not being able to run 100 meters or lift 2.5kg, to  after 10 weeks  running over 1 km, lifting 4 kg and swimming 600-700 meters and totally enjoying  our own sessions and being pain free. We have also started our own walking and running approx 3 times a week.

 

I am glad to say that we have completed our Supreme Fitness 12 week program.

 

While my journey has been  very hard and I have had  pain , with Chris’ encouragement we have increased our fitness  beyond what I thought I could achieve in  10 weeks and have come to enjoy the exercise sessions with many  good laughs along the way. We have. Also both lost 4 kg and 32 cms. And I am enjoying pulling out my old clothes again.

 

Where to from here, well we have both reassessed our goals and have decided to stay with a Chris Tuck as our personal trainer for the start of 2012. We both feel that with Chris’s knowledge, guidance and encouragement we will achieve our goals faster and more importantly will have a greater understanding of our bodies needs to gain better fitness and then how to sustain it.

 

Because of the increased fitness I am back to being self confident, my balance has returned and my posture improves daily. I enjoy being pain free most of the time and being back to my old self.

 

Our lives are back on track and we are both totally embracing our new found fitness with biking and long walks on the weekends. I am excited about 2012 and what we will both achieve with Chris over the coming weeks.

 

My new goal’s for 2012, to get back into my passion scuba diving and sailing BRING IT ON!” Claire

“Thank you Claire for all your hard work and persistence and congratulations on your results so far! You’ve come along way already and I look forward to helping you make more big changes in 2012″

Chris

 

 

 

 

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December Client of the Month Part 2

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“Goodbye beloved couch, hello healthy lifestyle”

Daryl Gillgren, 55, Teneriffe, Gis Analyst

“For me, a man in my mid-fifties, life had become all work, a so-so diet and very little exercise, spending a lot of time keeping my couch company.  I was carrying a little more weight than I was comfortable with and was looking a bit podgy around the midriff. Both my partner and I enjoy walking and have walked quite a bit around Brisbane city, but of late our walks had become more of a shuffle, and it was becoming increasingly difficult to start the longer distance walks, let alone finish them.

 

Early in October my partner surprised me by setting up a meeting with Chris, Tuck, a personal trainer and owner of Supreme Fitness. He talked to us about a 12 week course of exercise and nutritional guidance.  My first impression was ‘Yeah, right, let’s see how long this lasts!’ But I needed something to get me off the couch so decided that I would give it a go.

 

At first I struggled with the squats, star jumps, butt kicks, and mountain climbs, felt exhausted after the boxing sessions and weights, and took a few days to get over the sore muscles resulting from the unfamiliar exercises. However, as the weeks passed, and the exercises intensified, so did my energy levels. We began to look forward to our exercise sessions, and found that they became easier to complete and our recovery times dropped considerably.

 

Within the first couple of weeks we both noticed a big increase in the pace of our regular walks, in fact we even got to the stage of doing ‘Run, Walks’ (Run for so many power poles then walk for so many power poles). Now, I don’t like running, so this was no mean feat, and gives you an indication of how good I was beginning to feel.

 

Over the past 10 weeks, Chris’ nutritional guidance and exercise program, along with his encouragement and respectful nature, has bought us some much needed weight loss, a higher degree of fitness, and a far healthier lifestyle.  Both of us feel the better for it and have become far more active because if it (much to my couches dismay).

 

We look forward to continuing our sessions in the new year to keep up our newly attained healthier lifestyle.” Daryl

Thank you for all your hard work Daryl and well done on your fantastic results so far. You and Claire have been a pleasure to train, your persistence, hard work and positive attitude has paid off and I look forward to helping you both take your health and fitness to another level in 2012.

Chris

Success Leaves Clues- Supreme Success Story of the Year

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“I Lost 28kgs in 9 months!

Elizabeth Hook, 23, Aspley

Liz started training with our Women’s Only Booty Camp back in March and is also a student of 12 Week Fat Elimination and Body Transformation System which you can download for free at www.mybodyback.viprespond.com. Read on her to check out her amazing story and see if you can pick out the clues of her success! Chris

 

“I have struggled with my weight all my life. My family as a whole are ‘big people’. I have also battled with generalise anxiety disorder and mild depression. After returning to university second semester 2010 I experienced several panic attacks. It was these attacks that made me realise I really needed to change my lifestyle. One of the biggest factors that influenced my anxiety and depression was my low self esteem. After weighing in at 96 kg my confidence was at an all time low. I didn’t eat fast food very often. I ate a good serving of vegetables every night with dinner. I drank 2-3L of water every day. However, I infrequently got active – I played TRL (Touch Rugby League) once a week and that was about it. So I decided to get more active.

Luckily for me a local gym was offering super cheap memberships with no contract and no joining fee so I signed up. Unfortunately, not long after I was forced to wear a rocker boot for 6 weeks as a result of several stress fractures in my foot. Not long after the 6 weeks a friend and I came across Chris’s booty camp. We signed up. By the time we went to the boot camp I was very active. I was doing two weight sessions a week, two RPM classes, a pump class, a step class and some general cardio. However my weight was reducing much slower then I had imagined it would. Chris provided me with priceless advice about nutrition! And all that time I thought I was eating well! I implemented some pretty simple but super important changes into my diet – eating all natural foods, eating five small meals a day, writing down everything I was eating so I could track my calories.

Once I got the basics down Chris provided me with more great tips such a when to eat what foods, acidic vs alkaline foods etc. Chris suggested some changes to make my training schedule more balanced. I also followed Chris’s 12 week challenge. The practical tips – progress tracking etc and the charts Chris provided me with were invaluable. Once I got into the rhythm of actually eating what my body was craving the weight started to come off at the rate I wanted (500g – 1kg a week on average).

About 12 months on and I am now weighing in at 68.4 kg. The past year has without a doubt been the best year of my life. Almost instantly after altering my lifestyle my perspective/mood/outlook/attitude changed. As a psychology student, the influence that my diet and my physical activity had on my mental state astounded me! I currently go to the gym 5-6 sessions a week (these include cardio and a weight program), go early morning stair running twice a week and do a longer distance run once a week. No way am I saying that my weight loss journey has been a walk in the park (excuse the pun). I have experienced some great weeks and some not so great weeks. But I have learnt some really important lessons:

×          Changing your diet is what will make you lose weight. Exercise enhances your results.

×          Goal setting (outcome, progress and performance) is key.

×          Tracking your progress is also key.

×          You must have people to support and motivate you – no one is awesome all the time.

×          You MUST allocate one day a week where you eat whatever you feel like, even if you feel controlled on that day you need to still splurge. It controls all the cravings.

I still aim to lose another 6-8kg but I see that as secondary outcome these days. I love my life now and would never return to my old lifestyle. I am still deliberate about my eating. I still restrict my carbs to my muesli at breakfast, I limit my diary and focus on lots of vegetables and some protein.

As a side note, 8 months into my lifestyle change my family started to get inspired and have slowly implemented some of the diet changes. One of my brothers was really inspired by how I changed (mentally and physically) so started his own weight loss journey. He has since lost 75kg (he started at 206kg – a severe mental illness contributed to his large weight). Never underestimate what influence your life can have on others!”

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Eat This to Burn Fat and Stay Healthy

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Do you know how to eat to burn fat and stay healthy all day, every day? Well, most folks don’t, and make a HUGE dieting mistake whenever they try and lose weight.

In fact, this mistake is part of the reason most people have trouble losing weight in the first place.

Today, you’ll discover what this mistake is and how to correct it — putting yourself on the path to healthy weight loss.

You hear it all the time …

“To eat healthy, you need to stay away from fat.”

This couldn’t be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you’ve got to eat fat.

The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).

But there is a catch –

You can’t just eat any kind of fat. You’ve got to eat more healthy fats.

See, there are “good” fats and “bad” fats.

Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.

So what foods contain good fats?

Mainly, it’s any food that’s rich in omega-3 fatty acids and oleic acid.

Here are a few you can start putting into your diet today to burn fat and stay healthy:

Almonds — great to snack on and good source of omega 3.

Avocados — high in heart-healthy oleic acid.

Egg yolks — despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3′s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

Fish — make sure it’s wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.

Walnuts — another great choice for snacking.

In addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil, virgin coconut oil and Sacha Inchi oil.

So there you go. You have permission to eat more fat. But make sure it’s the good stuff.

And as with everything, don’t over do it. Even though good fats are healthy, they’re still high in calories. Aim for 50 – 80 grams of good fat per day, depending on your calorie requirements. This will keep you in a state to burn fat and stay healthy.

Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.

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12 Minutes a Day to a Stronger You

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Now, they’re the most neglected muscles in your body.

And, if not strengthened, they can make you more prone to back injury.

I’m talking about your core.

Today I’d like to share with you 3 quick exercises you can do to ensure your core stays strong, helping you prevent pain and injury.

If you suffer from back pain — or want to avoid it altogether, you’ll need to strengthen your core.

Strengthening your core is what allows you to do those everyday tasks (i.e. carrying the groceries, bending over to pick something you dropped, moving boxes, etc) and not get hurt doing them.

Plus, strengthening your core will give you better posture and keep you mobile well into your “Golden years.”

Here are three exercises you can do everyday (best of all, you can do them in as little as 12 minutes!):

Superman – Lie on your stomach. Stretch both your arms out in front of you. Make sure both your legs are straight behind you. To do a rep, lift your head, chest, arms and legs off the ground. You’ll feel your lower back tighten. When doing it correctly, you’ll look like Superman flying through the air. Hold this position for 3 – 5 seconds. Now go back to the starting position. Repeat 10 times.

Plank — Lie face down. Now get into a pushup position. Lower your forearms so that they are touching the floor. Keep your legs straight behind your. Only your forearms and toes should be touching the ground at this point. Now tense your abs and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank- To do these, lie down on your right side. Now bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they’re stretched out. Now lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Stretch your left hand out towards the ceiling. Hold for 10 – 20 seconds. Repeat 5 times and then do the same on the left side.

Don’t worry if you can’t do all three exercises as outlined here at first. If all you can do is one rep, that’s fine.

Gradually build up. But most importantly, make sure you do these exercises every day to build a strong core that’ll help you relieve back pain, prevent future injuries and keep you walking taller.

Strengthening your core is just one of many things you should be doing to keep yourself fit and healthy.

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Weight Training For Women (without the bulk)

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It’s a common myth that men should do weights and women cardio… For full body health & fitness, you should be doing a combination of the two – no matter what sex you are!

Today I am going to share with you a few simple weight training exercises for women because most women neglect weights, and that’s a mistake. You’ll see why below. (If you’re a man, you will benefit from these exercises too).

If you want a tight, toned body, then it’s important you build muscle. Following the workouts below will not make you look like a body builder, they will tone and tighten, melting away ugly fat.

If you want to build even more muscle, increase the intensity and weight…

Bicep Curl – Standing up straight with your feet slightly apart, holding a set of dumbbells in either hand, bend at the elbow and raise one weight up to shoulder height then return to starting position slowly. Now repeat with the second arm.

Upright Row – Standing up straight with your feet slightly apart, holding a barbell against your thighs, with both hands. Pull the barbell up so it’s literally at your throat, with your elbows bent above your shoulders. Return to start and repeat.

Shoulder Press – Holding a barbell at throat height, raise over your head (like Olympic weight lifters) and hold. Then return to starting position.

These 3 simple exercises are great for the arms, chest, shoulders and back. But remember, with weight training it’s important you workout your whole body… Don’t neglect your lower body or you’ll look disproportionate.

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Get Stronger and More Flexible

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What if I told you that you could relieve stress, tone your muscles, AND get rid of tightness or stiffness that might nag you from time to time — all at the same time?

Would you be interested?

Hope so! Because in today’s article I’m going to share with you a few simple moves you can start doing that will do all those things for you.

Oh and make sure you try these moves out as soon as you’re done reading them, okay?

You’ll feel the results immediately!

Did you know there’s one simple activity most people rarely do after their workouts?

S-T-R-E-T-C-H-I-N-G!

Stretching is super-important. It prevents your muscles from getting “tight” and “stiff” — especially after you’ve been working them out, rep after rep.

Plus, there’s the benefits you get, like improved circulation and reduced stress (you DO know that stressing out causes you to tense your muscles without even realising it, right?)

That’s why today I’m going to share with you 4 simple moves (taken from Yoga) that practically anyone can do.

Doing these moves will not only stretch your muscles, but it’ll also tone them. As a result you’ll be more flexible, look leaner and feel a hell of a lot calmer!

Here they are:

Cat stretch: This is simple but effective. It stretches your spine, increases abdominal strength and may help relieve back pain. Start by getting down on all fours. Now place your palms face down on the floor, like you’re doing a pushup. Your knees should be underneath your hips and your shins should be resting on the floor. Inhale. As you do, let your spine curve towards the floor naturally, as you bring your head up to look at the ceiling. Now exhale. s you do, round your spine up towards the ceiling (think of a cat stretching after they wake up). Bring your eyes to your belly button as you do this. Repeat 9 more times, slowly.
Downward dog. Start on all fours again. Hands on the floor in a pushup position, under your shoulders and your knees under your hips.  Now walk your hands out a few inches in front of you. Once you’re in this position, bring your hips and butt towards the ceiling, while keeping your feet planted on the ground. It should look like an inverted “V.” Your feet should be hip-width apart, knees slightly bent. Hold this position while inhales and exhale deeply, 3 times. Then return to the starting position. Repeat 9 more times, SLOWLY.

Crow pose: To get into postion, start in the downward dog (inverted “V” position.) Bend both elbows slightly and walk your feet towards them, until your knees touch your elbows (you CAN do it. Promise!) Now, rest your knees on the OUTSIDE of your elbows/arms. Now keep your toes on the ground and bring your heels up. Tighten your abs, legs and arms. Hold this pose while you do 3 deep inhalations and exhalations. Then, relax and repeat 9 more times, s-l-o-w-l-y.

Warrior Lunge. This will work your legs/butt and give you a great stretch at the same time. Stand with both feet together. Lunge forward with your right leg. Bend the right knee until it makes a 90 degree angle. Do NOT go past this 90 degree bend. Now, push your hips forward and raise both arms towards the ceiling. You’ll feel a great stretch all over. Go back to the starting position. Now lunge forward with the left leg, bringing the hips  asforward and down as you can, with the arms stretched upwards. Hold the lunge position for 3 deep breaths before returning to the starting position. Continue alternating until you’ve done 10 stretches with each leg.
So now you know better. Make sure you stretch after your workouts. And when you do, throw in one or more of these basic yoga poses in there as well to increase your flexibility AND strength.

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Are You Too Old To Exercise?

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If you’re a senior (or know one) who wants to exercise, but are uncertain or afraid of injury, then you need to read this article.

Also,  never put off for tomorrow what you can do today!

Often, seniors think it’s safer to stick to a sedentary lifestyle than exercise. But the research is pretty definitive that exercising – even moderately – not only improves your health, but can also slow the aging processs and improve your quality of life.

Here are a few tips for exercising safely (at any age) and getting best results:

Always keep form – Make sure your movement is fluid. Avoid jerking movements, and working out at top speed.

Workout with a partner – This is really something everyone should do, but especially when you’re a little older have someone watch out for you, just in case.

Listen to your body – Being a little sore and tired after a workout is expected, but acute pain and exhaustion is not.

Consult your Doctor – Have your doc check you out and advise on the best kind of exercises for you. Good Doctors should be able to send you to a personal trainer or health club that will look after your best interests, not theirs.

Use safety equipment – a helmet and pads if you’re going cycling, or joint support if you’re running… Whatever you’re doing, try and make it as safe as possible.

Common sense goes a long way here. Don’t push yourself and allow your body to tell you where your limits are. If you do, you can exercise into your 80′s, 90′s and beyond!

 

“I’ve Got My Life Back!”

Claire Hanley, 53, Nurse, Teneriffe

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Do You Make These Exercise Mistakes?

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Imagine if you’re making exercise mistakes – without knowing it – that are slowing your results… If you’re like most people, then chances are good you are.

But fear not, I am going to share with you 3 common exercise mistakes that slow results – so you can fix them – and transform your body even faster!

I bet you do. See for yourself…

Putting speed over form – Don’t confuse speed with intensity.  Intensity is important, the harder you work, the quicker results will come.  Speed, on the other hand, can get you injured.  Because speed for speed’s sake almost always compromises form.  And when you break form, not only are you not working the muscles properly and optimally, you’re also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed…and damaged.  Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form.  This is one of the many places where it is so valuable to get expert guidance, feedback and coaching.  Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving.  For optimal results, use optimal (correct) form at high intensity.  If you’d like a primer on form, function, proper technique and injury avoidance, I encourage you to give me a call on 0439581208 and come in for a complimentary workout.  Our gift to you!

Reading a magazine while doing cardio – Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout.  And all sorts of bad things can happen when you’re not focused on what you’re doing while running along at 9 kmph on the treadmill, or even when you’re on a stationary bike.  I’ve seen it all, and some of the spills I’ve witnessed weren’t pretty!  If the person could get back up, he’d get up with an embarrased look on his face, that’s for sure.  But  really, it’s not about embarrasment, it’s about safety and getting results.  I’m not trying to be a nag, I just want you to know that getting results, particularly if you want them fast, requires focused effort.  You can’t do that while reading about “Brangelina” or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music…and rock it out!

Ignoring weight training – Guys obviously understand the benefits of weight training, but ladies…not so much.  And I get it.  You don’t want “bulky” muscles.  But the truth is, that just won’t happen.  Remember, muscle is more compact than fat.  And women don’t have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks.  It doesn’t expand, and certainly won’t get “bulky.”  Instead, it enhances the feminine curves by toning them up, and tightening them down!  Tight, toned and terrific is what you get from weight training…done right.  Again, come in and I’ll show you the right way…for free.

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OK, so now you understand a few of the common mistakes that sabotage results. I hope you put them to practice in your workouts.  And if you need help, you know how to reach us!

 

 

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