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If you want to drop fat and improve your health you can’t afford not to take supplements…..Here’s 10 very good reasons to take  supplements.

  Supplements Included in the Daily Healthy Essentials Bundles:

DigestForce  2.0

It’s not so much what foods you eat, or supplements you take it’s what your body will digest and assimilate. As we age the  production of HCL (hydrochloric acid) declines which is an important gastric secretion which promotes important enzymes, hormones and bacterial growth of the gut.

Read more about HCL  and the HCL test here Read more

 Client of the Month January

Always one of the hardest trainers you’ll see at Function Well, Benny Howe has trained the house down since he first set foot in here back in June. Originally Benny came to me to help him with a shoulder issue that had been giving him grief for quite a while. Unfortunately fixing the issue required a lot of tedious rehab with lots of boring exercises and stretching but being the type of guy Benny is, he didn’t shy away from it at all. Everything that I asked Benny to do he did to a tee and before we knew it the shoulder was almost 100%. In the short time since then Benny has been so consistent with his training, nutrition and supplementation he’s dropped from 12.5% to a very ripped 8% body fat and added a whopping 5kg of lean muscle, and if you ever watch him train you’ll see why! The guy sure knows how to push himself through the pain barrier to get that extra ten percent out of his training and the results are clearly showing. Asking Benny what the keys to his success in the gym are, the answer is simple: “Train very hard, eat very well, and listen to the guys who know what they are doing”. Benny owns the excellent and very friendly Symposium Cafe just around the corner on Commercial Road. Benny is a big fan of the Paleo style of nutrition that we recommend here at Function Well and down at Symposium you’ll find a wide range of very healthy, high protein paleo style meals. Make sure you pop in and say Hi!   Selected by Performance Coach Dan Tewson

Here’s an intro to the type  of info you can expect to learn in the 8 wk challenge………..

Calories In Vs Calories Out?

How often do you hear “if you want to lose weight it’s very simple, eat less move more”. Unfortunately the world we live in today it is not that simple in a lot of cases, often addressing our hormones through nutrition and lifestyle  practices is often overlooked for the calories in vs calories out model, or some radical fat loss method.

We now live in an era of unavoidable daily toxin exposure, our bodies have natural mechanisms to cleanse & detoxify but our rapidly changing world has out paced these mechanisms. As a result we have varying degrees of toxic burden leading to a variety of inflammatory symptoms, common diseases, fat gain and the struggle to oxidize excess fat. Yes even if you eat healthy and exercise toxins are unavoidable, of course a healthy diet and exercise will help to decrease the amount of toxins coming in and increase the amount of toxins leaving the body…. But the point is every day, every hour, even every minute you can encourage your body to store fat, or utilize it for energy by the way you train, eat and what supplements you take to manipulate your hormones. Read more

Luke - My first official Australian victim of death circuits...

If you want to give your start to 2012 a real bang, try using death circuits.

They are TOUGH, BRUTALLY TOUGH if done right – Not only will you get awesome results but in terms of time management these circuits will give you a big ‘bang for your buck’!

Give these two routines a go:

All exercises performed with a 4-0-1-0 routine, 8-10 reps.

Rest 10sec-30 seconds between exercises, 2 mins between rounds*.

*You may be tempted to rush the rest between rounds, if you do you’ll find you will drop the resistance used or rush your tempo, so make the most of the 2 minute break!

Have one warm-up round, then into 4 working rounds.

Death Circuit 1:

A1: DB Squats

A2: BB Bent over row

A3: Leg Press

A4: DB Shoulder press

A5: DB Split squats

Death Circuit 2:

A1: Wide grip chins

A2: Dips

A3: Seated Row

A4: Step-ups (12 reps each leg 2-0-1-0 tempo)

A5: Single Arm DB row

Give them a go and I promise you’ll get a great start to your health and fitness goals for 2012.

Brian.

Click here to see how to make this yummy Paleo Breakfast Smoothie!

Its been a great week – the first one so far where every single person assessed has managed to drop bodyfat (some more than others – you know who you are!)

Massive well done to:

Laura – 3.6% bodyfat in 4 weeks and now buying size 8 dresses
Lisa – 4% in 6 weeks
Helen – 2% and 4kg in the past two weeks!

Read more

Today’s post is all about diet and nutrition.

I make a habit of saying to everyone I train, that keeping a clean diet will yield 80% of your results for fat loss.

I’ve always liked the expression “You can’t out-train a bad diet”, which is very true. Your diet and nutrition should back up the hard work you put into the gym, otherwise you are selling yourself short on the results you will get.

How not to eat…

Great little comedy video from the UK, called the Brian Butterfield diet, great example of how not to eat:

Read more

Matty has been one of the most consistent gym participants at function well for the last 9months. He has had fantastic results dropping 9% of fat, and has increased his strength 10fold since beginning here at function well. Even though he has a few alcohol related weaknesses from time to time as a lot of  our clients unfortunately do ha ha. His consistency in training and effort speaks volumes on his dedication to achieving his health and fitness goals. Our ultimate goal of him getting a six pack by the 26^th of January is very close as we only have 1 – 2 percent of fat to drop before we’ll be seeing some decent ab’s. Which is unbelievable in itself when you see where he has come from, a well deserved winner of legend client of the month. Well done duck!!!