10kg in 3 months: how Recharged Personal Training got me on track.

I have a confession. I’ve been training with Recharged for over 13 years but I got complacent. I had put on 10kg over two years and it wasn’t shifting. Incremental increases over time. How did this happen?

It wasn’t hard to work out. I’d been through COVID then studying then working and I realised I was shoving bags of chips in my mouth washed down with red wine every night. Christmas 2021 was the final straw- I felt disgusting. I’d kept up my bi-weekly training but the things I was doing outside the gym were sabotaging me. So I asked for help.

How I lost 10kg in 3 months and gained my focus.

I knew my eating patterns were dysfunctional and unhealthy. I spoke to Bryce, the nutritional expert, in-between sessions who quickly set me up with some macronutrient goals. I started tracking what I ate and made simple adjustments every day until my goals were in target. I wasn’t hungry anymore! I was eating soft cheese and smoothies and quinoa bowls with glee knowing I was fueling my body in a positive way.

Then I focused on my attitude in my personal training. Gary is upbeat and insists on a positive attitude in sessions because that approach gets results and lifts up the other people training around me. I stopped whining (mostly) and got on with it. We added some extra exercises to work towards athletic goals I had in my chosen sport (skating) which kept me motivated.

It works.

I genuinely thought I was too old to get really fit and healthy. I believed I’d crossed into middle age (40) and had to accept the ‘natural’ changes in my body. Not true. I had to accept that wine and chips are not the foundation of a great lifestyle. So I gave up alcohol. At first this was very hard and I was extremely cranky. I slept a lot. Then I realised I had been pushing through my natural rhythms for years and not getting the rest I needed. After a few weeks I was waking refreshed and energised. The yearning to ‘zone out’ with booze became focused in books, movies, games and walking the dog.

I was free! And the results show.a woman in gym gear in january and then in march

Your goals are your own.

Not everyone wants to – or needs to- lose weight.

Bodies come in many shapes and sizes and they adapt to the lifestyle of the person who uses them. You might love gardening or rock climbing or cycling. You may be short or tall. Your body may have injuries or limitations which require adaptations. These aren’t barriers, they are features to be managed. But I hope you don’t fight with yourself the way I did for so long before you make the changes you may secretly want.

(Written by a current Recharged Personal Training client)

Contact Recharged if you want to see what is possible.

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The Best Arm Workouts For Women

Whether you want upper body strength or toned, muscular looking arms doesn’t matter-you need to target the same muscle groups in your arms, shoulders and back. A combination of weights, high repetitions and a variety of movements will improve your strength. Muscle definition is determined by what you eat because body fat is the layer over the muscles so the lower that is, the more ‘ripped’ you look. So how do you plan to get started?flexed female bicep

Arm Workouts Need Back Workouts

Personal trainers understand from years of experience that targeting one body part isn’t going to bring you success. The whole body works together so you need a strong back to support strong arms. You also need a strong core (abdominal muscles) to support your back and your legs and butt need to balance out your upper body. There is no way to avoid it- the best arm workout must be part of a full body workout.womanin gym gear using lat pull down machine

The Best Arm Workouts To Start At Home.

Here are the best arm workouts you can easily do at home:

  • Push ups (or press ups if you are American) are a fantastic full body exercise with a strong focus on the arms. The angle and width you place your hands at will change the muscles being worked. Elevating your hands (on a bench or step) or pressing from bent knees are a great beginner step to relieve some of the strain.

  • Tricep dips can be done with the heel of your hands on a chair and your body bent at the knees facing away from the chair. You lower your body with your arms and feel the weight as you push back up to a 90 degree angle.

  • Pull ups are working your biceps and back however they can be quite challenging at first. Lie under a table and use the edge of the table to lift your chin to the table from underneath while keeping your body straight and strong.

To truly get the best results you need to be coached on technique by a professional. For as little as $25 per session you can share a personal trainer with a friend and kickstart your strong arm poses for 2022!woman flexing bicep

Contact us to start with a personal trainer.

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How do I get lean muscle?

If you hear someone say they want to ‘shred’ or ‘get toned’ they are talking about lean muscle. Lean muscle is muscle with very little fat around it, creating a more defined muscle shape (less padding!). If you want ripped (visible) abdominal muscles or bulging biceps you need to build the muscle underneath through weights AND maximise visible definition through a strict diet. There is no such thing as spot training, it takes low overall body fat to achieve muscle definition and show off ‘lean muscle”. woman in black and white photo holding up her top to show off toned abs

The secret to looking toned…

The quickest way to look toned is… dehydration. Bodybuilders and models often achieve their idealised look through very brief periods of dehydration for competition or a photo shoot before going back to more realistic water and food consumption.

WE DO NOT RECOMMEND DEHYDRATION.

Save yourself the headache and false impression of fitness- choose a path of moderation to increase muscle mass and decrease body fat. We can tailor you a program of personal training and group fitness classes to have your muscles working hard to build that lean tissue complemented with cardio to burn fat. Drink as much water as you like!cropped photo of a muscular torso and abs

Feeling good is better than looking good (and you can have both).

Forget the artificial staging, complicated studio lighting and manufactured perfection of athletic magazines and Instagram hotties. You could look the same with a photographer, a bottle of bronzer and some editing software. At Recharged we keep it real with fun workouts for everybody, every week so your head, heart and body are in sync. Feeling good about the positive things you do with your body will naturally lead to more motivation to keep up great habits. Join our positivity revolution!man in swimming cap getting out of the pool

To start your full body change, contact us today!

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