By Nick Pedovali from Evolutionary Bodies Personal training;

Nick is currently offering a free 30 minute training session call him on m: 0410548239

1. Try to avoid processed food, if the food comes in a jar or other wrapped objects, its most likely processed, which means extra calories that your body does not need.Increase your fresh food, shop every 2-3 days to keep all your fruit and veg fresh.

2. Have a vision. A vision is a long term dream, weather it is to be slimmer, toned or to compete in the next big event of your chosen sport. Print out this vision on a A4 paper in big writing, and place it where you will see if everyday, to help increase your motivation, to reach your dream.

3. Make time in your schedule/diary, for exercise at least 3-4 times a week with an average time frame of 45min per session. If you want your VISION enough you can make time.

4. When exercising try and perform compound movements, this is any 2 or more exercises together in one movement. Example, of an exercise is SBS, Squat, Bicep Curl, Shoulder press, done by incorporating these separate movements into one. Performing this and other compound exercises will increase your energy expenditure and decreases your time of exercising.

5. A great way to keep moving and use extra energy during your rest periods between sets, is to perform simple movements, examples, walking, small step ups, crunches, etc… This will help decrease lactic acid build up, and increase your performance.

When choosing a Personal Trainer (PT), make sure they are qualified through Fitness NSW/Australia, ask to see their membership card as proof. Ask what experience they have as a PT, also its important to get along with your trainer as this make the sessions more enjoyable.

By Nicholas Pedavoli Evolutionary Bodies Personal Training m: 0410548239

Or visit his webpage