Author Archives: Bruno

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Pain is only weakness leaving the Body!

Client of the Month (November) 2011

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Otto Tuakalau

Louis-Client-of-the-Month-November

Otto turned 15 only a few months ago. I have been training him steady for 3 months now. He is showing huge improvement over pears in this age bracket. I have bestowing my years of knowledge upon him. He is getting the edge playing Rugby, I can honestly see this kid turning pro and getting signed by a NRL team or a team of his preference.

His before and after results are proof of how far he has come, in such a short period of time. I even bring him along to train at my MMA gym. He has even caught the eyes of a few veterans at my local MMA club. Except big things to come from Otto.

Like most kids his age, they spend time and money on things that will set them back in their sport of choice. But what Otto has did was setting up his future. By hiring his very own strength and conditioning coach/personal trainer, and mentor. He is proving he is here to make a mark in his sport of choice. His investment is paying dividends to his athletic performance, and he will get back a larger investment from this in the future.

“This kid has his head on straight. He wants the edge at any cost. That is what builds champions and people who will actually make it somewhere in their field of choice.”

2011 Results
Measurements
August///November
Hips: 37 Hips: 35.5
Waist: 35 Waist: 32
Thighs: 20 Thighs: 23
Calves: 14 Calves: 15
Biceps: 12 Biceps: 13
Chest: 38 Chest: 37
Weight: 86.6kg Weight: 84.4kg
BodyFat: 18.9% BodyFat: 15.2%

Performance
August///November

1 Lap around Merrylands oval (approximately 400m)
Before 1min 15.45seconds After 58.78
Improvement of 17 seconds in 3 months!

30 meter sprint
Before 4.81sec After 4.26sec

2min Pushups:
Before 20 After 34

2min Sit ups:
Before 12 After 54

2min Burpies:
Before 25 After 50

BFit Client Progress

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BFit-Client-Carl-Before&After

Carl Carlos Wendt has lost 9 kilos in the last 4 weeks of training.
In 3 months of training with BFit Carl has lost 19 kilos/41 pounds!

2011 Results
August/ / /Sept./ / / October/ / /November /
Hips: 47 Hips: 45 Hips: 43.5 Hips: 42
Waist: 48 Waist: 44 Waist: 44 Waist: 40.5
Thighs: 25 Thighs: 26 Thighs: 24 Thighs: 24
Calves: 18 Calves: 18 Calves: 17.5 Calves: 17
Biceps: 17 Biceps: 17 Biceps: 16.5 Biceps: 16
Chest: 50 Chest: 48 Chest: 47 Chest: 47
Weight: 130.0kg Weight: 123.3kg Weight: 120.3kg Weight: 111.9kg
BodyFat: 36.1% BodyFat: 24.1% BodyFat: 23.2% BodyFat: 22.6%

3 month progression

Carl-3-Months-Natural-Progress-BrunosFitness.com

Beating your Sugar Cravings

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Barlene-Sweet-Tooth

Make a low-sugar meals

Swap breakfast cereal for oats and try adding fruits such as bananas or berries as a sweetener.

Eat small and often

This means three meals and two snacks, so try having something on hand mid-morning, mid-afternoon.
A handful of almonds or some vegetables should do the trick.

Increase your intake of Vitamin C

Some studies have shown that a very high intake of Vitamin C, helps reduce blood sugar levels and lowers the damaging effects of sugar.

Stay away from caffeine

You might have decided coffee was to be your crutch while you kicked sweets, but caffeine also disrupts blood-sugar balance. Instead drink green tea it has antioxidants that will help repair any damage done by yo-yoing blood sugar levels.

Use sugar replacements

Work out the times of day you eat something sweet and replace it with something less sugary. For example: a punnet of strawberries has the same effect on your blood-sugar levels as 10 raisins, or one date. Xylose, the sugar in berries, is available in supermarkets as xylitol. You can add this to hot drinks or porridge and bake with it. Manuka honey is a great replacement for refined sugars as well.

Supplement help

Once you’ve balanced your blood sugar, you need to make sure insulin is working as it should. Cinnamon supplements will help with this. Tryptophan can help reduce sugar cravings (take 200mg a day) and tyrosine will help you deal with the low moods and flatness in the initial stages (take 500mg twice a day, but none too late in the day to avoid disrupting sleep).