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Academy of FFPT

Learn directly from us at our Academy of Fitness Fidelity Personal Training with Q & A’s, Tips and Advice. Click an article or video below to view.

 

#TheDylanFitzpatrickPodcast - 5 Hot Tips On How To Get Out Of Bed This Winter!

Welcome To The Team Crystelle!

Another LIVE Q & A in the Gym!

The Gallon of Milk Challenge LIVE Q & A!

Dylan and Manu's LIVE Q & A in the Gym!

The Power Went Out During Dylan and Manu's LIVE Q & A!

First Facebook LIVE Q & A with Dylan and Manu!

Welcome To The Team Annie!

Welcome To The Team Rob!

Welcome To The Team Ben!

Welcome To The Team Alden! 

Our Greatest Q & A Video EVER?!

LIVE Q & A Number 4 With Dylan & Manu!

LIVE Q & A #3 Dylan, Manu and Callum!

LIVE Q & A with Dylan & Laura!

Our First LIVE Q & A!

Dylan Talks How To Stretch Your Quads PROPERLY!

Dylan Talks SMART Goal Setting!

Welcome to the Team Callum!

Dylan Talks Correct Calories When Using MyFitnessPal!

Dylan & Jess Talk Christmas Tips!

Welcome to the team Michael!

Dylan & Laura Talk H.I.I.T!

Welcome to the Team Laura!

Dylan & Manu Talk 5 Things We Hate or Love to Hear!

Dylan & Jess Talk Best Exercise to Burn Calories!

 

Welcome to the Team Kirsty!

 

Dylan & Barbie Talk Diet vs Exercise!

 

Dylan & Jess Talk "Healthy" vs "Unhealthy" Foods for Weightloss!

 

Dylan & Laura Talk PROTEIN!

 

Excuse Me? Dylan Manu Talk Excuses!

Dylan Talks Tips on the Concept 2 Rower

 

Dylan & Ivana Talk Stretching

 

Dylan & Jess Talk Popular or "FAD" Diets

 

Dylan & Barbie Talk Quick, Easy Healthy Breakfasts

 

Dylan & Laura Talk MOTIVATION

What is motivation? How can I become motivated? How can I stay motivated?

 

 

Q & A #5 with Dylan and Manu!

Dylan & Manu answer YOUR Questions!

1. Best exercise to build power to dunk?
2. Exercises to help achieve a Muscle Up?
3. Our opinion on eating just one meal per day?

Enjoy!

 

 

Diet & Fitness Lies You've Probably Believed.

MYTH #1: EATING FAT WILL MAKE YOU FAT

 

Fat is your friend! Just pick the good fats (unsaturated) and limit the bad kind (saturated/trans). Adding foods like nuts, seeds, avocado and salmon into your day boosts your mood, brain function, immune system and can help prevent belly fat! Just remember to limit amounts, as they are still high in calories, which can ultimately lead to weight gain. 

 

MYTH #2: GLUTEN FREE IS HEALTHIER

 

Unless you are part of the .5-1% of people who are Celiac, gluten-free is not the way to go. Gluten-free foods are often higher in sugar and simple carbohydrates than their regular versions, with way less nutrients. Gluten is a naturally occurring protein that gives food ‘thickness’, NOT some crazy ingredient plotting to make you fat. So, next time you think of jumping on the gluten-free diet bandwagon, remember that chocolate is gluten-free.. and ask yourself, is a chocolate diet healthy? 

 

MYTH #3: TRAIN CERTAIN AREAS TO LOSE WEIGHT IN THAT AREA

 

Ok, we have said time and time again that you can’t spot reduce but it still seems to be a big topic. No, you can't do sit ups and expect a flat tummy. If I was a professional bike rider would I have skinny legs and flabby arms? No. We’re ending this discussion here, just believe us. 

 

MYTH #4: DON’T EAT CARBS AFTER 6PM

 

This is just as silly as when people say they don’t eat carbs. IMPOSSIBLE PEOPLE. Carbohydrates are beautiful little macronutrients who have been wrongly associated with weight gain. Yes, opt for the complex carbohydrates such as whole grains and avoid the donut, but carbs are essential especially around workouts. So, if you train later in the day, throw in some rice with dinner and enjoy your recovery, muscle growth and repair!

 

MYTH #5: LIFTING WEIGHTS WILL MAKE YOU BIG AND BULKY

 

Particularly heard from the ladies, this myth seems to never go away. Its hard to gain muscle! Even men have to work very hard and they have that all important factor- testosterone! So unless you have a rare hormone imbalance or are taking certain ‘enhancers’, you needn’t worry. Weight training will just sculpt and define you. Still need help? Chat to us. 

 

MYTH #6: DO CARDIO TO BURN MORE CALORIES

 

While cardio exercise can definitely burn a lot of calories, people often get discouraged when they read their heart rate monitors to only see a small burn during weight sessions. A big thing to remember is that after weight training, you continue to burn even after stopping! You’re metabolism is increased and you are boosted for the rest of the day. Don’t let the numbers fool you, just make sure you lift heavy and get sweaty. 

 

MYTH #7: YOU NEED A GYM MEMBERSHIP TO LOSE WEIGHT

 

I need to lose weight but can’t afford the gym. I cant get in shape because there is no gym near me. Terrible, terrible excuses. You can train at home, outdoors, in the park, at a friends place, or in an awesome Private Studio called Fitness Fidelity Personal Training. Treadmills and dumbbells are not a necessity! You can find plenty of minimalistic workouts around the internet, or chat to us to get one tailored to you!

 

MYTH #8: EAT CLEAN TO LOSE WEIGHT. 

 

Healthy eating doesn't always lead to weight loss. There, we said it. Healthy foods can still be high in calories and at the end of the day, weight loss = energy in vs energy out. Calorie counting isn't necessarily essential for everyone, however if you find you are not losing weight it may need looking into. A cup of mashed sweet potato is 250cal, a small fillet of salmon is 350cal, plus a serve of vegetables at 100cal and your looking at about 700 calories for your healthy dinner. Another thing we are here to help with if you need!

Fitness Fidelity Q&A Round 4!

Back again to answer your questions sent it to us :)  www.facebook.com/FitnessFidelity

 

 

Peanut Butter Version of our Caramel Slice Recipe

Makes 15+

 

INGREDIENTS FOR BASE

  • 1 1/4 Cups Oats 
  • 1 Cup Shredded Coconut
  • 1/2 Cup Raw Almonds
  • 1 Teaspoon Vanilla
  • 3 Tablespoons Honey
  • 3 Tablespoons Melted Coconut Oil

 

INGREDIENTS FOR MIDDLE

  • 6 Large Medjool Dates, Pitted
  • 1/2 Cup Creamy Peanut Butter (natural)
  • 2 Tablespoons Maple Syrup (or more honey, maple is more caramel like)
  • 2 Teaspoons Vanilla

INGREDIENTS FOR TOP

  • 1/4 Cup Melted Dark Chocolate
  • 1 Tablespoon Coconut Oil
  • Honey if you want it sweeter. 

Process dry ingredients for base in food processor until broken up. Add wet ingredients and blend to combine. Mix may be crumbly but pat down firm into a lined tin (one coconut oil sets it will firm up). Place in fridge. 

Process ingredients of middle layer until smooth and spread over base. Replace into fridge. 

Melt topping ingredients and spread thin even layer on top. Set in fridge then slice. Store in fridge.

 

Fitness Fidelity Q&A Round 3!

Dylan and Jess from Fitness Fidelity Personal Training Studio are back answering some questions you asked. Questions can be sent in on our Facebook page  www.facebook.com/FitnessFidelity

 

Fitness Fidelity PT Q&A Round 2

Back again to answer more of your questions sent in :-) Keep them coming in on our Facebook page www.facebook.com/FitnessFidelity

 

 

Fitness Fidelity PT Easy Protein Bars Recipe

Jess from Fitness Fidelity Personal Training shows you how she makes Dylan's favourite EASY Peanut Butter Protein Bars! 

 

 

Weak Point Training

What is Weak Point Training?

  • Weak Point Training is recognising an area of an individuals training and/or performance that is lacking behind the rest of their body or performance and altering their training programs to ensure that these ‘Weak Points’ are improved so that they are no longer an area where the individual is less impressive.
 

How can I incorporate Weak Point Training in to my program?

  • The two best ways to incorporate Weak Point Training is to ad an ‘extra’ workout to your weekly regime or or to train your weak points at time when you have the most energy. 
  • Adding an ‘extra’ workout simply means to add a whole training session purely aimed at training your weak points. If it is your chest that you think is lacking behind the rest of your body, then train chest twice per week instead of once. If it’s your arms that you want to improve, ad an arms workout instead of just training them at the end of an upper body session. By adding this extra workout you will be training these muscles possibly over twice as much as you usually would! If you do find your respond to training each muscle group just once per week, giving it a longer amount of time to recover then my other Weak Point Training Method could better suit you!
  • Training your weak points at the time when you have most energy can used in three ways. One, if you have the most energy to train on a Monday then train your weak points on the Monday so that they have the best session possible to work as hard you can. Two, if you find that you have more energy in the morning rather than the afternoon, then train your weak points in the morning so again you have the best session possible to work as hard as you can. Finally the third way is designing your programs to train your weak points at the start of a training session when you have the most energy, rather than the waiting until half way through or the end of your session before you get to training your weak points. As an example, if your ‘upper pec’ is not as well developed as the rest of your pec, train your Pec Minor (the muscles responsible for giving the ‘upper pec’) first by doing your incline presses before flat presses. 
  • By using both of these methods your are sure to improve your weak points so that they are no longer less impressive than the rest of you!
 

Important!

  • Weak Point Training often comes as an expense to what you once considered your ‘strong points’. Make sure you are constantly criticising your training and physique to ensure develop a well balanced physique. As you improve your weak points, you will often develop new weak points as now your first weak point may become the most impressive part of your body. 
  • Weak Point Training is not limited to your body or physique. If you play a sport you may lack speed, agility or skills to perform at your best. If this is the case, then use these methods to bring up the points that you lack in so that you can perform at an optimal level.

 

Smoothie Making Tips

How Should I Make My Smoothie?

  • Use lots of vegetables as well as fruit to avoid a sugar high. 
  • Use strong fruits like apple, mango and pineapple to overpower the veggie taste.
  • Freeze your fruit to use replace of ice to make your smoothie cold and thick.
  • Use natural sweeteners such as honey or dates. 
  • Create a thick shake by adding yoghurt- any works fine. 
  • Spinach and Kale work great for a green smoothie, however stick away from rocket! 
  • Use watery fruits such as cucumber or watermelon to make your smoothie refreshing and light. 
  • Boost your smoothie! Add Chia Seeds, Cacao, Protein Powder or Cinnamon! 

Our Favourites: 

Tropical Crush

2 Handfuls of Spinach, 1 Frozen Banana, 1/2 a Mango OR 1/2 Cup Pineapple, 1/2 a Cucumber (cut into chunks), 300ml Cold Water. Blend and serve immediately. Serves 2.

 

Berry Thickshake

1 Cup Frozen Mixed Berries, 1 Serve Vanilla Protein Powder, 1/2 Cup Yoghurt (vanilla/berry), 2 Tbsp Soaked Chia Seeds, 2-3 Cups of Ice. Blend and serve immediately. Serves 2.

The Refresher

2 Stalks of Celery, 1 Orange, Juice of 1/2 a Lemon, 1 Kiwi Fruit, 4 Slices of Ginger, 2-3 Cups Ice. Blend and serve immediately. Serves 2. 

 

Fitness Fidelity PT Q&A 1

Dylan and Jess from Fitness Fidelity Personal Training answer some health and fitness questions asked through our email and Facebook page www.facebook.com/FitnessFidelity