A sure fire way to lose weight

There is so much misinformation out there about weight loss and how best to do it. All this bad information just confuses and frustrates people. I know it definitely frustrates me.

The truth behind the sure fire way to lose weight is actually very simple. I am sure you have all heard this method before, but do you actually know what it means? To lose weight you need to be in a calorie deficit. All that means is that you need to be burning off more than you are eating.

This is where it can start getting a bit complicated so stick with me. One of the biggest mistakes I see with clients is that they are in too much of a deficit. What the body actually does when this happens is it goes into starvation mode and actually starts storing fat for energy. This is the last thing you want to happen when you are trying to lose weight. What a lot of people don’t actually realise is just how many calories your body burns throughout the day with just your everyday bodily functions. Your body is using up calories when you eat, sleep, chew, yawn etc…

The first step in your weight loss plan should be to find out how many calories your body burns a day. There are formulas out there that help calculate roughly how many you can burn in a day. From there you can figure out how many calories you should be roughly eating a day. I personally don’t believe you should be in any more than a 600 calorie deficit. In this industry we see so many people restricting their calories way too much and like we said before, the body goes into starvation mode. I have personally heard of people restricting their calorie intake to about 1000 calories a day. This can be incredibly dangerous and can cause serious harm to your body. If you are ever working with a personal trainer and they give you diet that has a calorie restriction like this, please walk away. Not only should they not be giving you this diet (PT’s aren’t qualified to give out meal plans unless they have done the necessary courses) but they aren’t really worried about your welfare.

The best thing you can do when it comes to something like this is go see a nutritionist. At the bottom of this blog, I will put the contact details for one of the best in the business and someone I work very closely with.

There are so many tools that can help you with working out how many calories you are having a day, how many you are burning and how many you should be having. For more help on this topic and a sure fire way to lose weight, contact us for your first consult and let’s get you where you want to be.



Nutritionist/Naturopath:  Sandy Barnes 0423 645 989


People need to stop judging!

One of the things that I find most unfortunate about society today is that it has become so judgmental. People judge others for everything from the way they look, what they do, how they talk, how they dress and the list just goes on. Why do people have to be so judgemental?

Unfortunately we have all don’t it. I’m not proud of it but I have and I’m sure you have to. The judgements that upset me the most are about appearance. Many of them are made without even speaking to the person or getting to know them. The two most common ones are:

  • Overweight people are lazy!
  • People with big muscles are meat heads and take steroids!

In some cases these judgements are true but in more cases then not it’s just a generalization. Even when people see someone overweight at their local gym trying hard, the initial response might be to judge them. Instead of doing this how about we just think something positive. At least they are there working hard to get healthy. It takes a lot of courage to do what they are doing. So give them some credit.

Then you have the other spectrum.  When people walk into a gym and see someone with big muscles they judge them. ‘They are meat heads’ is a common phrase you hear. These people are just like you and me and have worked very hard to get to where they are. A great example of this is Bodybuilder Kai Greene. Kai is 3 time runner up in Mr Olympia but he is a very humble kind hearted man. Type his name into Youtube and watch some of his videos, you will he his genuine nature through them.

People really need to stop being so judgemental in life. The media makes it hard enough with pictures and articles about ‘being skinny’ and putting pressure on people about how they look. This all creates too much negativity in the world and we don’t really need it. Anyway that’s enough rambling for now. It’s just a topic I needed to write about.

What is the best form of exercise to lose weight?


There are so many different opinions on what forms of exercise are better for weight loss. Some of the most common ones you hear about are:

  • Boxing
  • Crossfit
  • Running
  • Walking
  • Swimming
  • Dancing
  • Resistance Training
  • Plus many more…

To give you my honest opinion as to which is the best for weight loss, they all are.

Any form of exercise is better than sitting on the couch not doing anything. One of the biggest problems in society these days, is that everything is becoming so easy for us. We can basically do all our shopping, hire movies, order food, and so much more from the comfort of our couch. Convenience is killing us.

The first step is to start moving. If you need to get groceries, get up and go get them. If you need dinner, go out and buy something healthy. When it comes to weight loss and exercise, I would say as long moving then go for it. Make every second count!

The SMART way to achieve your dreams.


How many times have you started a health and fitness related journey, done great for a few weeks then began to drop off? How many times have you looked for the first excuse to stop or cheat? If you say you haven’t then chances are you are kidding yourself. I know I’ve done it plenty of times. We tell ourselves that life gets in the way or my favourite is ‘I don’t have time’.

One of the keys to any kind of journey, whether it be health and fitness related or something else, is GOAL SETTING.  I’m sure most you have heard of the acronym SMART when it comes to goal setting. For those of you that haven’t, get ready to change your perspective on setting your goals. For those that have heard it, stick around and make sure you are still setting your goals this way because chances are you have gone back to setting goals the old way such as ‘I want to lose weight’.

Here goes. The S stands for Specific. A specific goal has much more chance of being accomplished than a general goal. For example, ‘I want to do 10,000 steps a day for the next month’ or ‘I want to lose 5kg in the next 8 weeks’. Keeping these nice and specific gives you something real to focus on as opposed to just a broad ‘I want to lose weight’.

The M stands for Measurable. Make sure it’s a goal that can be measured. Ask yourself question like ‘How much?’ ‘How many?’ ‘How will I know when it is accomplished?’ If you can measure a goal then you can measure if you need to do more or if you are on track.

The A stands for Attainable. When you identify the goals that are most important to you, you can begin to figure out ways in which you can make them a reality. You want to make sure that it is challenging. For example if you say you want to do a Triathlon in a month, this is not attainable, but something like running 5km a day is.

The R stands for Realistic. This doesn’t mean set something easy for you to achieve. Don’t confuse the two. Like I stated before, you want your goal to challenge you.

The T stands for Time. Make sure your goal has a time frame. Every goal needs an end point to be able to keep you motivated. What sounds more powerful? ‘I want to lose 5kg’ or ‘I want to lose 5kg in 8 weeks’. I think the second one definitely does. Giving your goal a time frame keeps you accountable and helps give you that nudge when day to day life ‘gets in the way’.

So, make sure you set yourself a SMART goal so you can succeed and keep motivation high. At Vital Health and Fitness we do what we can to keep you motivated and getting the most out of every session. We also have some other little tricks to keep you going. Contact us to book in your first consult and let’s achieve your SMART goals together!

How You Can Lose 8kg In Just 8 Weeks Free Seminar

How will you feel when you achieve you goals? What do you picture when you see this? 

At Vital Health and Fitness we strive to change as many lives as we can and by help people as much as possible. This is why we have decided to put together this amazing seminar on ‘How you can lose 8kg in just 8 weeks’. We will be giving out the secrets to succeed in your weight loss journey. Come join us for this amazing FREE SEMINAR on Thursday 9th July. There will be give aways, tastings, guest speaker and some incredible success building information.This is a not to be missed event. Do you want to know the secrets to unlocking your weight loss goal?

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The Key To Success In Any Weight Loss Journey

key to success

Head Space

One of the most important parts of any weight loss journey is mindset. If you go into this with a bad frame of mind then you are destined to fail. Something we see a lot in the industry is people coming in and wanting to lose weight but deep down they are doing it for someone else. When people are in this frame of mind, they normally give up when it gets hard.

Here are a few things that will help you with your mind frame. Firstly it is important to find out why you eat. Are you a stress eater? Emotional eater? Do you eat for comfort? Or do you eat for health?

The first 3 are the ones that can really hamper you weight loss journey. So the important thing is to recognise these issues and try and control them. Figure out the signs before you do it and then get on top of it. You might make mistakes but make sure you pick yourself up and keep going.

Practice positive thinking. When you wake up in the morning, make sure you start off the day with a positive statement in your mind. If you start having negative thoughts, remind yourself of why you are doing it.

Find yourself a positive mantra and use it.

Another good way to keep your mind on track is to write things down. This helps in so many ways, such as helping you release all the negativity ie emotions and feelings. It’s a great way to track exactly what sets you off and can let you get control of it.

Find someone to help you stay positive. It’s important to have a good support network to be able to lift you back up on those days you just don’t feel it. Whether it be a trainer, friends or family. Just make sure you have that positive network and get rid of negativity.

For other ways to stay positive and succeed on your weight loss journey, please contact us and follow our Facebook page.

Click here to visit our website.

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The Importance Of Protein In Your Diet

We have all read in our science books that proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. Your body needs protein to help repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

Protein comes from a variety of sources, including meat, milk, fish, soy, and eggs, as well beans, legumes, and nut butters. When proteins are digested, they leave behind amino acids, which the human body needs to break down food. Whey, a high quality protein source naturally found in milk, is a complete protein and contains all of the amino acids your body needs.  In general, proteins derived from animal sources (i.e. milk, eggs & meat) are complete, but your body’s ability to use the protein varies.

Benefits of a Protein-Enriched Diet

Consuming high-protein foods has many benefits, including:

  • Speeding recovery after exercise
  • Reducing muscle loss
  • Building lean muscle
  • Helping you maintain a healthy weight
  • Curbing hunger

Protein and Weight Management 

Consuming a higher protein diet is also a major part of losing weight. Protein helps regulate appetite and cravings by enhancing the feeling of fullness for longer after a meal or snack. This means that you have less chance of giving in to cravings so it is easier to keep your calories lower. To be able to lose weight you need to be in a calorie deficit (burn more calories than you consume). That’s where the feeling of being fuller for longer plays a big part.

Remember as we have mentioned in the past, the more muscle you have in your body the more calories you burn throughout the day. A high protein diet is key to building muscle. Eating protein stimulates an increase in muscle protein synthesis and suppresses protein breakdown for several hours so you end up with more lean tissue.  For weight loss scientists have found that the most important amino acids are the branch chain amino acids (BCAA’s), especially leucine. If your protein intake is high and your proteins are high in leucine, your body can activate a sluggish metabolism and this helps weight loss. (See below ‘Branch Chain Amino Acids’ for more info on the importance of BCAA’s)

Protein in Muscle Growth and Maintenance

If you want to build and maintain muscle mass, you need to eat enough dietary protein. But did you know that distributing protein consumption throughout the day may be the most efficient way to build muscle? Whether you’re an athlete looking to bulk up, or just someone interested in maintaining muscle as you age, to build and maintain muscle over time it may be more effective to aim for around 30 grams of protein per meal three times a day.

Branch Chain Amino Acids (BCAA’s)

Branch chain amino acids are made up of 3 essential amino acids: leucine, isoleucine and valine. These are essential amino acids because your body can’t produce them therefore they need to be consumed. BCAA’s play an important part in energy production during exercise. This is why so many people drink BCAA supplements during their workouts. I myself do this to help recovery and to help me push out those extra reps.

Here are 7 reasons why it is so important no matter what your goal, to have BCAA’s.

  1. Enhance Protein Synthesis- this helps for greater muscle growth and the maintenance of lean muscle mass during times off exercise.
  2. They can increase fat burning and support fat loss
  3. Support hormone balance during intense training- this helps for greater strength, power and endurance adaptations for intense training.
  4. May improve strength developments with training- this can improve neuromuscular adaptations.
  5. Enhance endurance performance and decrease fatigue- BCAA’s can be burned as energy to reduce fatigue and increase energy (drink BCAA’s during your workouts).
  6. Decrease muscle soreness & Delayed onset muscle soreness(DOMS) for greater training frequency- using BCAA’s to decrease soreness and accelerate recovery will allow you to train more frequently.
  7. Prevent muscular loss during long duration exercise- replenishes energy store.

So as you have seen, supplementation plays a major part in reaching your goal whether it is to lose weight, put on muscle or just increase general fitness. We are pleased to announce that we stock protein, BACC’s and preworkouts from Paramount Nutrition. These supplements are made of the highest quality ingredients. I myself use these products and have seen and felt great changes in my body and energy levels. A lot of the Vital Health and Fitness family have also been using these products and have seen some amazing results. Are you using supplementation? Give your body the extra help it needs and start using these amazing products.

Contact us to order your amazing products to help those phenomenal transformations. Send us an email at cristian@vitalhealthandfitness.com.au

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