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Claire's superb 3 week transformation

4/19/2014

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Claire came to see me just 3 weeks ago with aim of losing weight especially around her mid-section, tone up generally and to see results fast. She was doing a couple of 5km runs a week but no resistance training. I explained that if she followed my weight training, high intensity cardio & nutrition plans - designed specially for her and worked very hard she would expect to see fantastic results in less than a month. After our first session, which was a leg/butt workout - she was hardly able to walk for 3 days but came back for more....sorry Claire!

Our first training session was 3 weeks ago, she sent me these pics this evening, 19th April 2014, that's some transformation! 

After seeing these results, she's even more motivated to stick to the exercise and nutrition programs and to keep on improving further. Well done Claire!!

Click link for AIJA's 3 WEEK TRANSFORMATION also

Click link for ONLINE TRAINING and NUTRITION PROGRAMS


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My grocery shopping for fat loss

4/13/2014

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You know the cutting diet is getting serious when the only 'cheat' item on the grocery list is the tin of pineapple!! You should have the seen the funny looks I was getting as I was checking this lot out - surrounded by all the other ready meals, no veg/fruit and sugary/high fat foods. I felt like I was the weird one!!!



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After just 4 weeks Becki can now fit into old jeans

4/6/2014

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My client of 4 weeks Becki sent me this message today. Though new to the gym environment I've pushed her hard and she has stuck very impressively to my nutrition plan, now the results are coming after just one month. Another satisfied client - well done Becki!!!
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What this personal trainer eats!

1/9/2014

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Tonight I cooked a nice thick slab of rump steak - medium, roasted sweet potato smothered in coconut oil, half an avocado, steamed broccoli and spinach with extra virgin olive oil dressing/black pepper dressing. Who says eating well has to be boring? Yum 
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My goals for 2013 and 2014.....what are yours?

12/31/2013

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My Aims for 2013 were......

  • Set-up as successful independent personal trainer - CHECK
  • Gym train at least 4x per week and improve my physique - CHECK
  • Learn more about nutrition and eat more healthily - CHECK
  • Compete in an endurance event - Tough Mudder - CHECK
  • Design and build own website and set-up a successful social media presence - CHECK



Action (not goals!) for 2014


  • Compete in and win my first ever body-building competition
  • Inspire as many people as possible to reach their fitness and health goals, whether weight-loss, toning, entering endurance events, competing in body-building or bikini competitions
  • Squat and Deadlift 300kg
  • Put on another 1/2 stone in muscle
  • Take some holidays! (Well deserved in my opinion after 2 year hiatus) 



I expect to tick off every single one of these goals. What are you goals??


Happy New Year everyone!!!!


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VIDEO: Impressive 60kg walking lunges by my client Lucie

12/30/2013

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Superbly strong 60kg barbell walking lunges from Lucie (how many people can lunge their own bodyweight - male or female?). She has put on a stone in quality muscle within just 5 months of training with me but all in the right areas to improve her body composition. 


She trains super hard with heavy squats, lunges, deadlifts and under my careful supervision her body has  transformed as you can see from her selfie! Not forgetting - she also eats clean too (as she should, being a knowledgeable nutritionist!). 


Training hard and smart really does pay off! Are ready to make the change? If so, you can contact me for a chat @ http://www.samwattfitness.com/contact.html


Sam Watt

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Question: Female getting too bulky lifting weights?

12/14/2013

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A slender female at the gym says to me "....oh, but if  I lift weights I don't want to get too bulky. My reply "...you can't get too bulky by just picking up a weight. Once you get to the size you're happy with:- 1) stop training so heavy so you can maintain your muscular size and 2) reduce the surplus of calories you were on needed to put on the muscle." 


Just remember fat is bulky, muscle is lean!
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Do you need to take protein powder?

12/13/2013

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Someone was asking recently if anyone has gained any benefits from taking protein powder as they never seemed to achieve any extra results from it. Here's my response.....

 "If you train a muscle group, it'll take up to 72 hours to recover. To aid this recovery your body needs a regular dose of protein (20/30g) to stimulate protein synthesis, otherwise those muscles won't recover as well. The source of protein doesn't matter as long as it contains all the essential amino acids. Meat, oily fish, eggs and protein shakes are all just simply sources of protein. Protein shakes aren't magic but the real benefits is that it's an easy available source of complete protein, easily absorbed (whey), it takes no preparation and may contain other added ingredients that you may benefit from e.g. BCAA, creatine, additional carbs to bulk up etc etc."

For the last few years I haven't supplemented my diet with any protein powders and made great gains but as I've got bigger recently and needed to up my protein intake, the powder has become a useful addition to my diet. 

Do you agree/disagree? Have you found an quick/easy alternative to protein powder?

Here's a link a previous blog as to why protein aids weight loss: http://www.samwattfitness.com/1/post/2013/09/why-a-high-protein-diet-is-beneficial-for-fat-loss.html



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Lunch today - Turkey Dinner Special

9/27/2013

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Most people forget how good a meat turkey is - it's high in protein and low in all the bad stuff. My lunch today contains a total of 400 calories, 32 grams of high quality protein and  plenty good fats from the avocado and seeds. The breakdown is as follows:-

  • Basmati brown rice with sunflower seeds 
  • Roasted turkey breast (not reformed)
  • 1/2 avocado 
  • Cranberry sauce (well - no ones perfect!)
  • ...and a green juice blend to top if off



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    Sam Watt - Champion personal trainer and nutrition advisor

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