ASFIT Personal Training

Health And Fitness In The Year 2013

Amanda Scott — Mon, 07 Jan 2013 02:29:40 +0000

The start of a new year always brings hope of change and achieving new goals. Or goals that were not achieved the previous year.

In my experience, setting new year resolutions often ends up in more failure, disappointment and steps further away from what is trying to be achieved.

Goals must be set constantly, at different time frames, all year, in order to achieve success.

I encourage my clients to set goals based on 4 week periods, that are small, realistic and achieveable in that time frame. If they don’t reach them, then we set new goals for the next month.

To have success in life goals are essential. Muhammad Ali wrote, “What keeps me going is goals”.

My personal focus this year is the Cairns Half Ironman in June. That gives me 22 weeks to plan, prepare and follow a training program that is going to see me peak on race day.

Every month I re-assess my training plan, my progress and my adaptation. It is going to take that long to make sure I do a damn good job at it!

So in my work focus I do the same for my clients. They tell me their goals and I work out how to achieve them in the smartest way possible, in the right time frame.

If they follow the program, they reach their goals! It really isn’t rocket science.

Your health and fitness is a life long investment. No personal trainer, diet or program is going to make you achieve your goals unless you put in the work yourself.

Write out your goals for January and put them in a place you can see every day.

At the end of the month assess your progress. Then work out what you need to do better for the next month.

It will help keep you motivated ALL YEAR, and not just in January!

Good luck.

ASFIT 10 Week Christmas Challenge: Starts October 15th!

Amanda Scott — Mon, 08 Oct 2012 03:22:47 +0000

ASFIT Personal Training

10 Week Challenge!

No More EXCUSES…

It’s Your Last Chance For 2012!

Starts: Monday, October 15th

Ends: Friday, December 21st

ASFIT 10 Week Challenge Round 2

Amanda Scott — Sun, 16 Sep 2012 20:44:21 +0000

ASFIT Personal Training

10 Week Challenge!

No More EXCUSES…

It’s Your Last Chance For 2012!

Starts: Monday, October 15th

Ends: Friday, December 21st

The ASFIT Challenge Requires You To Commit To:

1) A Weekly Weigh In

2) Follow A Metabolic Type Nutrition Plan

3) Participate In A Minimum 1 X Group Or Individual ASFIT Weight Training Sessions

4) Follow A Weekly Cardio HOME Training Program

Prize Package:

Most Weight (kg) Loss: 60 Minute Massage

Most Centimetres (cm) Loss: 1 Month Free Group Personal Training

Most Body Fat (%) Loss: Scody Clothing Voucher

Registration:

Registration for the ASFIT 10 Week Challenge must be in by Friday, 28^th September

Contact Amanda: amanda@asfitsports.com.au to book in.

There are only 15 spots available!

Cost: $50 Registration Fee. Additional fees for personal training sessions remain the same as normal).

ASFIT 10 Week Challenge Winner: Caroline Scott

Amanda Scott — Sun, 09 Sep 2012 23:04:05 +0000

The ASFIT 10 Week Challenge is OVER!

Congratulations to Caroline Scott who had a well deserved win and fantastic results. She has trained weekly with me with one on one personal training weights sessions in the gym. Her cardiovascular training was 3 X 5km runs CONSISTENTLY each week. It is not much is it? When done at the right intensity and the right exercises, you don’t need to be slaving away in the gym for hours every day!

Caroline’s main change was her nutrition. She only did one detox, but eliminated, alcohol, sugar and junkfood from her diet. She also adjusted her portion sizes and made sure she ate regularly during the day, every 3 hours.

Caroline has a prize package which includes: a 60 minute massage, a Scody clothing voucher and one month of group personal training sessions.

To maintain her results she needs to maintain her changes. As long as she keeps up her training she will be able to enjoy a treat…every now and then.

Well done to everybody on the challenge. The 10 weeks proved what effort needs to be done in order to achieve goals. If you put it altogether 100% you can get there in 10 weeks…not 10 years.

Check out the amount of centimetres lost between the contestants. The top 2 had over 50cm around their body frames in measurements…that is 2 dress sizes!

I found it hard to pick just one winner as there were a few standouts who have really shown amazing discipline, determination and changes to their lifestyle habits.

I hope they will all continue to work hard to continue to achieve their goals and accept the lifestyle changes they need to take on…forever.

The next ASFIT 10 Week Challenge is right before Christmas and starts on Monday, October 15^th. There have already been 3 spots secured…so only 12 are left.

Do you want to look HOT for Summer?

Contestant Number	Weight Loss (kg)	Weight Loss (%)	Body Fat Average (%)	Girth Measurements (cm)	Girth Measurements (%)	Body Fat Sites	Body Fat (%)

1	2	2.12	0	17	2.49	1	1.31
2	100g		0	0	0	0	0
3	.6	.7	.1	12.5	1.8	12.5	11.84
4	6.1	6.09	4.1	33.5	5.04	10.5	19.27
5	10.4	10.27	2	55	7.47	28	17.66
6	3.9	6.14	3	29	5.07	5.5	7.48
7	2.8	2.57	1.5	19.5	1.9	11.5	8.07
8	4.4	5.75	2	20	3.25	15.5	21.68
9	2.8	2.45	7.5	18.5	2.4	15	11.4
10	1.4	2.36	2.6	18	3.28	5.5	11.68

ASFIT Personal Training 10 Week Challenge: Week 2 Results

Amanda Scott — Mon, 16 Jul 2012 08:05:25 +0000

Here are the results for the ASFIT 10 Week Challenge in Week 2.

Thirteen of these contestants did the 3 Day Detox and they all had weight loss results. Sometimes, the weight loss is not instant…and if they continue to follow the guidelines, portion sizes and types of food on the plan, there is a very pleasant surprise at the next weigh in.

The aim of the detox is to get rid of high calorie foods (sugar), foods that are hard to digest (wheat, gluten, meat, dairy) and foods that cause bloating and fluid retention (sugar).

The foods that are eaten (fruits, nuts, yoghurt, salads, vegetables, corn, rice, eggs, herbs, omega 3/6 fats) promote inner health and reduce the risk of disease, and improve weight loss.

Isn’t that just plain obvious? Oh no….

What amazes me is the reluctance from clients to eat the above foods. They are almost in SHOCK that I would have those latter foods on a nutrition plan…all be it of course WITHOUT salt, sugar, sweet chilli sauce, vinegars, dressings, etc.

When clients tell me that the detox is bland, boring, tasteless, IMPOSSIBLE, TOO HARD…it highlights how much of their diet is relient on salt, sugar and fat to stimulate taste.

Whatever did people eat before Heinz??????

You all know my passion. I have been in the fitness industry for 15 years…and I know what works.

If you are not prepared to CHANGE your LIFESTYLE and FOOD CHOICES….you will NEVER NEVER EVER reach your weight loss goals.

What you have been doing up until now is obviously NOT working for you. What people THINK they need to eat, and what people REALLY NEED to eat is a very big gap. And that gap…is what results in weight loss.

“How Long Should You Try….Until”

This week I expect to see some contestants hit a wall with the nutrition plans. It takes 21 days to break and start new habits…so they will either get used to eating smaller portions…or go back to their old ways of eating what they THINK they need to eat.

My job is to motivate them to continue of course!

We have a 90 minute Workout and Nutrition Seminar planned for Saturday this week. This is sure to burn a lot of calories for their next assessment!

Well done to all of you contestants!

Client		Wk 1	2

1	94.1	93.2	93.2 91.0
2	86.6	85.1	86.5
3	85.6	87.0	87 86
4	100.1	98.1	97.6 95.4
5	101.2	98.2	96.4
6	63.5	62.7	62.2 59.7
7	109	107.4	107.4 107.4
8	76.5	74.5	74.1 72.5
9	114.2	111.6	109.6 109.3
10	59.4	58	58
11	70.3	69.0	69.2 68.0
12	70.1	68.0	67.8 66.0
13	52.7	50.9	50.9 50.2
14	62.5	62.7	62.7 61.5
15	80.1	78.5	78.5

–

Amanda Scott

Mobile: 0404081410

ASFIT 10 Week Challenge Starts Today!

Amanda Scott — Mon, 02 Jul 2012 01:18:59 +0000

The ASFIT 10 Week Challenge has 15 very excited and determined contestants ready to change their lives forever!

They have each been given:

1) A Weekly Training Program

2) A Weekly Metabolic Nutrition Plan (based on their individual metabolic type)

They are to be weighed on the same day each week and their results will be published for all to see.

They are all trying to lose at least 10kg over the next 10 weeks. I have hopes for more from some of them!

The ASFIT 10 Week Challenge also includes: 90 minute group training sessions, infomational seminars on health, weight loss and detoxes.

You will be kept updated with all the exciting results. And then you can book in for the next challenge in September!

“It always seems impossible until it is done” – Nelson Mandela –

Simon Smashes 6 Week Challenge!

Amanda Scott — Sat, 31 Dec 2011 05:20:35 +0000

Well HE HAS DONE IT! Simon has completed his 6 Week Challenge and achieved fantastic results.

His target goal weight was 75kg….we got to 77.2kg and I think that is close enough!

As you can see from his results he has lost substantial GIRTH MEASUREMENTS and dropped record BODY FAT levels.

So the weight on the scales is not a true indicator of his results. The photos are!

When Simon started with me two years ago he weighed 117kg. He had to change a lot of his eating habits over this time to finally reach his weight of 77kg.

At the start of his challenge he weighed 84kg. He has lost 8kg of scale weight, 38cm of girth measurments and dropped 15% body fat.

This is EXTRAORDINARY. Well done Simon!

Over the last 6 weeks Simon has been following a calorie restricted diet, exercising twice a day and avoiding ALL temptation. During this time he had his 45th birthday, 5 christmas parties and various other social occasions.

AND HE STILL LOST WEIGHT. But if he had not administered any control at these festivities, he could have quite easily put it on!

To lose weight you must create a DEFICIENCY between what you are eating and exercising. You must EAT LESS and MOVE MORE to create the GAP for weight loss to occur.

I will never write you a nutrition plan that keeps alcohol, chocolate, fat and sugar in your diet….. Unless of course you would like to exercise 8 hours a day? It simply is not possible.

You need to decide WHAT YOU WANT. Do you want to lose weight? Or do you want to eat and drink? Because you can’t have both.

My passion is HEALTH. At the end of the day, it does not matter what real size you are, as long as you are healthy. When you eat good food, in the right portions, in the right balance, your weight will sit where it needs to be. Coupled with daily exercise and this will help improve your cardiovascular (heart) health to prevent disease and illness.

I abhor junk food, takeway foods, packaged meals and excessive alcohol intake…especially when coupled with gluttony. You will never be able to convince me that you feel fantastic, have endless energy, and are happy to know that eating these foods will cause rotting inside your bowels and create diseases in your body. Am I right?

In 2012 write down WHAT YOU WANT to achieve with your health and weight loss goals. Then DECIDE what you need to do to make them happen. It is not rocket science and I am sure you know what it is you need to give up in order to get your results.

No more excuses this year….Just COMMITTMENT, CONSISTENCY, PERSISTANCE and MOTIVATION!

Simon’s Week 4 Blog

Amanda Scott — Tue, 13 Dec 2011 22:45:20 +0000

So week 4 of the 6 week Challenge is over and whilst I am pleased with the results so far I must admit that it is hard yakka ! Whilst the food plans are a little different to what people would think as the “norm” they are still very achievable. The problem is … that there are all these functions, and events, and nights out that complicate all the great planning. My greatest challenge of the Challenge has been to make sure I don’t indulge on a little bit of this here, and a bit of that there, as I know that all of these little extras are what makes the difference between a good result and a great result. As you can see from Amanda’s entry I still have just under 5kg to meet by goal weight and 10 days, That’s less than 500 grams a day (can you tell I am an accountant … impressed I bet) which doesn’t seem too hard to achieve. So, I am going to give my everything to make it ! Talking through the next few weeks with Amanda the keys will be . Eating what I should and NOTHING more. Eating when I should (and somewhat slower than the warp speed that I do now … apparently chewing rather than just swallowing helps with digestion and weight loss … go figure). Making sure that I stick to my exercise plan including the dreaded late night walks (maybe I need to update my walkman from the ABC to the Poo Fighters or someone more modern). Making sure that when I train I give it everything I have. Let’s hope that when I give my last report in 10 days time I will be at my goal weight but just as importantly I will have smashed some of those dreaded measurements! Thanks to everyone who is cheering me on, I appreciate it. And for those that cop a little extra in one of my PT classes … HAHA … just think of all the benefits.

10 Days To Go For Simon’s 6 Week Challenge

Amanda Scott — Mon, 12 Dec 2011 01:42:41 +0000

Simon had his second last assessment today. His final one will be Friday, 23rd December…which gives us 10 days to reach his goal weight.

Will he get there? He wanted to reach 75kg.

Today’s assessment weighed him at 79.7kg…which means he needs to lose almost 5kg in 10 days. Is this possible?

At this stage of Simon’s challenge, the weight on the scales may not be achieveable. It does not mean he has not succeeded though.

Last week’s article was about SCALE OBSESSION and what that digital number can represent. In weight loss terms…it can be very INACCURATE.

As you can see, Simon is STILL losing centimeters from his girth measurements. His body fat is in the low numbers, which means he is losing size and creating lean muscle tissue .

He is fitting into clothes he could not wear before and they are loose on him!

And yesterday he took minutes off his race time at the Raby Bay Triathlon. He is getting, Fitter, Faster and Stronger.

These are perfect results and shows us that we are on track with Simon’s challenge and achieving his goals.

As someone told him yesterday, “You need to live like a monk for a month”…..He has been doing that and now if he can do that for JUST 10 more days, Simon will be very surprised with his final assessment.

To all his family and friends….Keep him out of McDonald’s, don’t offer him an alcohol beverage, keep all tempation OUT OF SIGHT!

Come on Simon…so close!

Name: Simon Wilkins

Goals: 75kg

Assessment	179
	45
Date:	14.11	21.11		28.11		05.12		12.12

Weight	84.1	81	3.1	80.9	.2	79.7		79.7
Body Fat	24.1	22.6	1.5	22.9	+.3	22.3		22.1

Chest	108/107	107/104	1/3	106/102	1/2	103/101	3/1	102.5/101	.5/0
Arm	34.5	34	.5	34	0	33.5	.5	33	.5
Upper Waist	91	89	2	88.5	.5	86.5	2	86	.5
Mid Waist (BB)	96.5	95	1.5	94	1	93	1	92.5	.5
Lower Waist	94	93.5	.5	93	.5	92	1	92	0
Hips	103	100.5	2.5	100.5	0	98	2.5	98	0
Upper Thigh	54	53.5	.5	53	.5	52.5	.5	52.5	0
Lower Thigh	49	49	0	49	0	48	1	47	1

Bicep	4	4	0	3.5	.5	3.5	0	3.5	0
Tricep	10	7	3	7	0	6	1	6	0
Umbillical	27.5	26	1.5	26.5	+.5	25	1.5	25	0
Oblique	9.5	11	-	10.5	.5	10	.5	9	1
Scapula	16	15	1	14	1	13.5	.5	15	+1.5

Raby Bay Triathlon

Amanda Scott — Sun, 11 Dec 2011 04:35:09 +0000

We all thought it would be pouring rain for the Raby Bay triathlon today, so we were quite happy to see the sun shine, no wind and plenty of smiles with the ASFIT team.

Everyone had great races and it was an enjoyable and motivating day. The distance is long (750m Swim, 20km Ride, 5km Run), and it tests your lungs, legs and heart to it’s full capacity.

I was really proud of the results from the ASFIT team. Next race is Robina on January 15th. Look out…that’s one month more of training and plenty of room for improvement!

Mark 1.12.49

Pete 1.17.18 (3rd in age group)

Simon 1.19.05

Vicki 1.24.57

Julie 1.27.12

Sam 1.35.09

Brad (did the enticer which is 300m swim, 10km ride and 2.5km run) 43.57 and he came top 10.

These events are a great way to test your fitness, give you new challenges and rewarding experiences. Anyone can race…!

Like the Nike logo said, “Just DO IT”.