The Importance of Overcoming Obstacles

Achieving great things means that we will need to go through some challenges to get to where we want to go. It will not always be sunshine! There will be set backs, you will be knocked down and sometimes we need to push through the storms. But hey, if it was easy, it wouldn't be worth it!

Pushing through, around and over the challenges put before us is what makes us stronger. How good does it feel when you achieve something , even though the road to get to it was an interesting, rough journey? It's an incredibly rewarding feeling.....

It is not what we have that is important, it is what we become. The extra knowledge, skills, feedback and personal growth we take on as we achieve a goal makes us a better person and better equips us for the journey ahead to an improved, exciting future.

So don't look at obstacles as a negative thing... Look at them as an opportunity to push yourself out of your comfort zone, grow into a stronger person and help you be the creator of your own life!

Cheers, Tony

Squats Made Simple - By Zenergy, Brisbane Personal Trainers

Learn from Brisbane Personal Trainer, Steve, as he demonstrates the 3 key points to remember when you are doing squats so you can lift heavier and get results.... FASTER!

Did you know.....

Dark chocolate is good for you?

Yes, it's true! Dark chocolate contains many of the health benefits of dark vegetables. It contains flavanoids (which act as antioxidants) and this helps to protect the body from ageing due to free radicals.


Dark chocolate can help to relax blood pressure, lower cholesterol, balance certain hormones in the body and reduce the risk of heart disease. It even contains more antioxidants than strawberries!

HOWEVER... This doesn't mean that we can eat a whole block of dark chocolate at once and it's going to necessarily be good for us! 100g is recommended to enjoy all of the benefits. Chocolate is still high in saturated fat, so use your common sense with this one!


Enjoy!


Tony

How to have the life you have always wanted in 7 easy steps

Do you want to take control of your life?

Do you want to create a life full of abundance, fun and beautiful things?

Wouldn't it be great if you could have all of this NOW?

YOU CAN!

You can see it in your mind! And if you can see it, you can achieve it...

Your mind is the most powerful tool you have to help you create your ideal lifestyle. Once you get control of your thoughts, you can get control of your life. So how exactly do you use your mind in such a powerful way? Let's break it down:

1. Get clarity in all areas of your life! Create a list of what you don't want and what you do want for all areas of your life - relationships, health, career, finances, etc to get ultimate clarity on what you desire.

2. Be grateful everyday! Write a list of 5 things that you are grateful for every morning. The more you are grateful for what you have, the more the universe will reward you.

3. Say positive affirmations everyday! Look at yourself in the mirror and say 10 positive statements about you, the person you are becoming and the great things that you have. The more your brain hears it, the more it will move towards the ideal you!

4. Visualise! The subconscious mind doesn't see words, it only sees pictures. Spend time visualising what you want everyday to create the energy to attract it to you.

5. Write your goals down. Just as the subconscious mind only sees pictures, the conscious mind only sees words. Writing your goals down makes them appear more real.

6. Record evidence in action. As you continue to perform this ritual on a daily basis, the universe has a funny way of responding and things will start to happen. Record what happens to prove to yourself that this stuff does work!

7. Believe that you deserve it! Whatever happened in your past has happened, and you can't change it. Accept that you deserve the best from the world and success will be attracted to you.

And it's as simple as that! The key to this whole process is consistency - you need to do it everyday to keep the energy going... Thoughts + feelings + actions = results!

Good luck!

Tony

Exercise Under Review!

Looking for an exercise that will help your legs and butt to be tight, toned and super strong? Look no further than squats! This time efficient, compound exercise helps to:

• Increase leg strength and power
• Burn massive amounts of calories, which means fat reduction!
• Increase core and back strength
• Save you time in workouts because it works lots of muscles at once!

Whether you are a beginner or an advanced trainer, squats will work for you! And all you need is your body weight, and depending on your level, dumbells/a barbell and someone to spot you.

Here are the steps to a perfect squat:

1. Keep your abdominals braced or "on"
2. Keep your eyes focused forward to maintain a neutral spine position
3. Lower by breaking at your hips first
4. Lower as far as you can go, keeping your heels on the ground
5. Keep your knees tracking in line with your toes
6. Keep your weight on your heels (you should be able to move your toes)
7. Exhale on the way up
8. Stand up until your legs are nearly straight, but not locked

As with any exercise, having the correct form and technique is the key to getting the full benefit of the action. Here are a few little things to look out for:

• Your knees collapsing towards each other
• Buckling in your back or shoulders
• Pushing up through your toes or leaning forward
• Any discomfort/twinges in your lower back - STOP IMMEDIATELY if you feel this!

And there you have it... The key steps to a perfect squat to help you get fast, fat burning results!

Have fun!

Tman

Think It, Ink It!

Putting pen to paper and actually writing down your goals is very powerful!


In 1953, a study was done to examine the effects of having clear written down goals. A group of university graduates were studied and only 3% had clear written down goals. 25 years later it was found that his 3% had achieved more than the whole 97% who didn't have clear written down goals!


Writing down your goals makes it more real. It increases your belief that you will achieve them. It brings emotion to your goals and that's what drives you to achieve them.


Go on, give it a go...

• Find a quiet spot so that you can focus



• Grab a a pen and paper (a journal is great!) and think about what you would really like to achieve, what you would really like to have in your life



• Write down your ideas and thoughts in all areas of life - your health, career, relationships, finances, etc



• Write down your goals as often as you can and see what you can achieve!

Your goals will pull you through. When your goals are strong enough and clear enough, they will give you the discipline you need to achieve them. Happy achieving!

Cheers,

Tony

A quick mid week meal to get your taste buds excited!

If you are a busy person like me, you know that being able to cook up a quick, healthy meal at the end of the day is so important! Today I thought I would bring you a yummy recipe, straight from the Heart Foundation, that will ensure you get lots of vegies and have you satisfied after a big day!



Broccolini, Rice and Sesame Stir-Fry



Serves: 2

Preparation Time: 10 minutes

Cooking Time: 5 minutes



Ingredients:
1 orange, rind finely grated, juiced

2 teaspoons of sesame oil

2 teaspooons of fish sauce

1 tablespoon of salt-reduced soy sauce

2 teaspoons of sesame seeds

1 bunch of baby bok choy, ends trimmed

1 bunch of broccolini, ends trimmed

1 bunch of asparagus, ends trimmed

2 teaspoons of peanut oil

2 garlic cloves, crushed

4 green onions, cut into 3cm lengths

1 packet of 90 second medium grain brown rice



Instructions:

Step 1. Combine orange rind, 2 tbs juice, sesame oil, fish sauce, soy sauce, sesame seeds and 2 tbs of water into a small bowl. Whisk until well combined.



Step 2. Cut the leaves from the bok choy and set aside. Thinly slice the stems. Cut the broccolini and asparagus into 3cm lengths.



Step 3. Heat wok over high heat until hot. Add oil and swirl to coat. Add the garlic, green onions, broccolini, asparagus and bok choy stems. Stir-fry for 1 minute. Add sesame mixture and rice and stir-fry for 2 minutes until the rice is warmed through and vegetables are bright green and crisp. Add bok choy stems and stir-fry for 30 seconds or until just wilted. Pile into bowls and serve.



Enjoy!

Tony

What Do You Focus On?

Do you focus on the 6am morning run or do you focus on the toned, tight body you will have in the near future? Do you focus on what you can't eat, or do you focus on your healthy body that is bursting with energy?

So many of us get caught up in everyday tasks, that we lose sight of the important goal at the end of it all! Lifting heavy weights, eating fruit and vegies, smashing out the cardio sessions are all important, but what are you doing it for? What's the end result that you want?

If you really want the best results from your healthy living plan, then you need to have clearly defined, written down goals! "Why write them down?" I hear you ask... Writing down your goals makes it more real. It increases your belief that you will achieve them. It brings emotion to your goals and that's what really drives them!

Check this out: In 1953, a study was done to examine the effects of having clear, written down goals. A group of university graduates were studied and only 3% had clear written down goals. 25 years later, it was found that this 3% had achieved more than the other 97% (who didn't write down goals)!

Pretty powerful stuff! So how do you do it?

• Find a quiet spot so you can focus


• Grab a pen and paper and think about what you would really like to achieve


• Write down your thoughts and ideas in all areas of your life - health, career, relationships, finance, etc


• Write down your goals as often as you can (once a day is ideal!) and see what you can achieve!

Go on, give it a go!

Cheers,

Tony

Learn Will Smith's 2 key secrets to an amazing, happy life....

Will Smith shares the 2 keys to life in this awesome 2:09 min clip that still has me tingling with goosebumps.... Powerful stuff for us to remember at any age!

Not all fats are BAD fats....

In fact, fats are an essential part of any healthy eating plan. Fat helps nutrient absorption, nerve transmission and maintains cell membrane integrity . It's just a matter of working out how much we should have....

There are several different fats in the foods we eat. Healthier fats are monounsaturated and polyunsaturated fats. Monounsaturated fats reduce the "bad" LDL Cholesterol and increase levels of the "good" HDL Cholesterol. Foods which contain this good type of fat are almonds, peanuts, walnuts, pistachios, avocado, canola oil and olive oil.

Polyunsaturated fats are found in foods such as salmon, fish oil, corn, soy and sunflower oils. They contain Omega 3 fatty acids, which prevent the blood from clotting and lowers the bad cholesterol and increases the good one!

The fats we need to look out for are saturated fats and trans fats. Saturated fats increase total cholesterol levels, in particular the LDL cholesterol, and are found in animal products, such as meat, dairy, seafood and eggs. Trans fatty acids are found in packaged food, as they make the food last for longer on supermarket shelves.

Some tips for you to eat more good fats and avoid the bad ones:

• Use cooking oils such as canola, flaxseed and olive; avoid palm oil, coconut oil and vegetable shortening


• Use lower fat versions of animal products, such as lean meat, skim milk and low fat yoghurt


• Minimise using comercially packaged food - fresh is always best!

Happy eating!! Tony

Lose 3kg for free = happy days!

Results is the name of the game - period!  And I'm super serious about helping make real change happen for you, not just motivate you or make you feel good!  Burning fat is going to change your shape, change your energy, change YOU, so do you want to lose 3kg for free?

Like most Personal Trainers, we normally have 1st session free bla bla bla, but I know you aren't dumb and of course we want to convince you in that short time period that we can help, but really, we haven't proved ourselves to you until you get results! 

So, it occurred to me give you want you want first - results - and let the results speak for themselves!
  

*Special Offer for next 72hrs 

Get started with us on our 12 week Results Program, and you won't pay anything, (zero/zip/zilch), until you've lost 3kg! 

It's simple really, we know when we help you get results first, you'll be happy, and happy clients keep training and get more results, and become even happier! 

So get your results started for free now.......but only for the next 72 hours!

What to do:

1.  Email me at tonyh@zenergy.biz (Subject line: Lose 3kg for free!)

2. We'll have a chat about your goals and I'll recommend your best training plan.

3. You'll start your personal training with us (for free!)

4. You will not pay for any training UNTIL you've lost 3kg! 

I look forward to helping you change your shape for free!

Cheers Tony!

 

P.S. Here's what some of our Clients have said!

Saara Jennings: Client since August 2009
"As you know, I competed in my first ever cycling race on Sunday, the Mooloolaba triathlon. This was a goal that Mason and I set together at our first meeting, back in August last year. I didn’t even have a bike at that stage and just expressed to Mason that it was a sport that I was interested in getting into. I am a completely different person both physically and mentally than when I first walked through your door in August last year. And words just can’t describe the gratitude I feel towards Mason. He really is an absolute champion!"

Damien Gannon: Client since Feb 2008!

Hi Tony!

I just had to pass on some feedback about my training. As you know I had a measure last night and I was pleased with the results (which I know you hear about anyway) but I was so happy to learn that I have lost 10mm of fat!

My self motivation has increased and I’m really making a conscious decision to do all my extra training during the week and now reaping the rewards!"


"Ann Carson: Client since Sept 2009"
Hi Tony
As I will be relocating to the Sunshine Coast in July, I would like to notify you that I will be ending my training with Zenergy on Thursday 24th June 2010.

I want to take this opportunity to thank all of the staff there who been absolutely wonderful to work with. You should all be very proud of your level of professionalism, you are a credit to your industry when there are so many "shonks" out there."

Alicia Gowans: Client since Feb 2010
"Just a quick one to let you know that I took a shower at the gym this morning – and I wanted to let you know how wonderful the amenities were and how impressed I was with the toiletries you provide along with the grooming equipment."

Really nice setup Tony."

The Secret Weapon for Burning Copious Amounts of FAT (for 12 hrs Straight!)

There is a secret weapon when it comes to fat loss and anyone can take advantage of it..... E.P.O.C. is the answer and it is not a dirty four letter word.....

E.P.O.C. =  Excess Post-Exercise Oxygen Consumption.  

What this means is, a state our bodies goes into after exercise, whereby it is taking in and utilizing more oxygen than normal, to recover from the workout you've just done.

So what is happening in this recovery process? Well our bodies are removing the waste products, like lactic acid, from our muscles and our body is also hard at work repairing and rebuilding our muscles. So our bodies are still hard at work even though the exercise is finished just to prepare us to be able to do it all again.

Now this is where it gets really exciting!

The reason we are taking in more oxygen is because we are metabolizing fat! You see to turn fat into energy this requires oxygen. Fat contains a lot of energy so our bodies use fat now after we finish exercising as energy to remove the lactic acid and rebuild our hard worked muscles. How good is this extra fat being burnt up even after we finish working out!

Now the question is what exercise is the best for inducing long bouts of EPOC so I can continue burning copious amounts of fat for a long, long time!

Research shows it is both high intensity strength training and interval cardio training. Research has shown that strength training can induce EPOC for up to 12 hours! It has also shown that interval training for most people promotes EPOC for up to 4 times longer than long steady cardio training. In a nut shell, what this means is lift heavy things and quality wins over quantity!!

Get lifting heavy weights today and enjoy your own E.P.O.C experience!

Happy Training T-Rex!

Tony Hebrard - Z Team Coach

If you have any questions, drop me a line here!

 
"Brisbane Personal Trainers: Tony & Jodie Hebrard"

How to get your mindset right, so you can stick to your food plan!

2:15min - How to get your mindset right!

Most clients that I've worked with at our personal training studio, have a fair idea on what to eat.... BUT the one thing holding them back from their results is actually eating the right foods! 

Listen in on while I share with you mindset techniques that I use with myself and my own personal trainer clients, to make sure I'm putting the good stuff in....(watch here)




Brisbane personal trainer Tony Hebrard shares with you the techniques he uses to help his clients at his brisbane based personal training studio, the zenergy group.