10 Biggest Myths In Health And For Dropping Fat: Part 2

Okay, so top 10 lists have been done to death, but everybody still loves a good list right? We can probably thank David Letterman for their popularity, but none the less they are a chance to have some fun and give you some serious knowledge bombs.


I’m not going to delay it long because the headline gives away the gist of this post.


As a trainer who trains and discusses health and fitness everyday with the average person, trends often arise. Trends that are generally wrong, half wrong, or sometimes true, but people don’t understand when.


So in no particular order let’s dive into some of these common myths that I’d rather not have to cringe over anymore. You may know a lot already, or maybe none, either way I hope you learn something from them! (and maybe have a giggle to at my jokes that aren’t actually jokes because I’m dead serious about them)


Ultimately, I sincerely hope they free you of mental struggles from trying to religiously stick to these ideas and get you better results and in turn, a better life.


This is part 2 of this 2 part series, if you missed part 1, then you can check it out here.


MYTH #6: Eating small, frequent meals increases your metabolism

Meal prep 

This one seems very logical when you think about it, which is probably why so many people have regurgitated it over the last 10 years. It’s a shame logical doesn’t equal reality.


People like to use the analogy that our metabolism is like a fire. Therefore if we stoke this fire every few hours with a small meal, it will keep running hot.


But if we don’t stoke that fire for too long, then people assume it slows down and we are not burning as many calories as we could be.


As I said, this does seem sort of logical. But in reality, that ‘fire’ will not burn out for a very long period of time. Much longer than 2-3 hours, which is the recommendation for how frequently to eat.


Think of it more as a fire that will burn hotter in direct relation to how much wood you throw on it, not how often you throw the wood on it.


Meaning your metabolism will increase when you eat. This is called the thermic effect of food (TEF) and occurs from the extra energy needed to digest and absorb food.




So if I ate 6 meals, 9 meals or 3 meals in one day, and the total food was the same, my metabolism will have been ‘stoked’ exactly the same.


What’s the take away from this then? Eat as many meals as it fits your lifestyle and eating habits. Simple.


I wrote more in depth about this here if you’d like to learn even more.


MYTH #7: You need to smash yourself every workout and be very sore the next day.


screaming This is a classic case of confusing the goal with an optional part of the process.


The most common goals of people that come to train with me are dropping body fat, toning up, getting fitter, more energy, getting stronger, improving sports performance or just feeling better in general.


Funnily enough though, no one has come to me and said their goal is to be sore the next day! Or told me they just want to be worked into the ground each session.


So why do we make these things the aim of our exercise and nutrition regime?!


We feel like we haven’t worked hard enough if there isn’t sweat dropping off us or if we can still sit down on the toilet the next day.


This attitude shifts the focus away from what is important, to what is only kind of important.


Now, yes, if you start exercising hard after a while off you will be very sore the next day.


And yes there is definitely a place for gruelling workouts that force you to dig deep and push yourself.


BUT, these aren’t the goals of the program, and should not be constantly chased after. You can certainly be sore as hell the next day, and be training as hard as physically possible, and still NOT progressing to the goals you have.


The truth is, some days you don’t want to push yourself with 110% intensity, some days you shouldn’t end up sore from head to toe the next day.


Every day or at least every week though, you should be moving towards your goal.


Simply ask yourself if you are moving towards that goal, and if you are, then don’t concern yourself with whether you can still move your arms overhead the day after training.


Be aware of people who think you need to destroy yourself every workout.


Don’t confuse soreness for progress.



MYTH #8: Girls who lift weights gain lots of muscle and end up unattractive or ‘bulky’


For the experienced fitness professional, this myth above is possibly the one that’s most worthy of a palm to the face.


No matter how much the word spreads, many girls are still afraid of the weight room in fear of turning into the incredible hulk after their first set of push-ups.


Girls, it is extremely unlikely that you will ever end up overly muscular from weights training.


In my experience, probably 10-20% of all the girls I’ve trained have ended up gradually becoming slightly too muscular for some girls liking.


When I said gradually, it was something you can see slowly occurring, so we adjusted training if we wanted to stop this process.


Of course, this a subjective view anyway, and each person may have a different standard.


But either way, that means if you and 9 other friends all got into some weights training, only 1 or 2 of you would potentially start building more muscle than you’d like.


However, this is my experience with clients and consider that this is when these girls get absolutely focused training from myself who knows how to make girls stronger.


If someone didn’t have such focused training and progression as I encourage with my clients, it is even more unlikely you would ever gain enough muscle to be dissatisfied with your appearance.


‘But what about those super muscular chicks parading around on the stage in bikini’s? They look gross!’


I get it, there are certainly girls out their way too muscular for most girls liking, and it’s easy to let that scare you from ever touching a dumbbell.


But you must consider a few things:


  1. Those girls have the GOAL of being that muscular. Their goal is not to just look lean and toned, they are trying to be quite muscular as that’s the aim of the competition they compete in.
  2. Due to the above point, they eat to gain muscle, and do not adjust their training when that muscle comes on. As opposed to the average girl who wants to be lean and toned, who would eat for that goal and can train accordingly.
  3. They have been lifting weights for many, many years. This took a lot of time to get to and certainly doesn’t happen overnight.
  4. They could well be taking illicit substances to get there. Don’t think it’s only guys who are borrowing syringes from the local medical centre.


For all those reasons, your fears of ripping your shirts with cannonball like shoulders are unwarranted.


Weights training will make you look more toned, give your body shape, increase your metabolism, build confidence and feel better for everyday life.


So, go get stuck into some weights training and show the meatheads they don’t own the gym.



MYTH #9: ‘I just need to find that magic program. You know, the perfect diet and exercise protocol. Then I’ll be fine.’


This myth may not be said with the exact quote above, but the idea is this.


Constantly going around ‘searching’ for the perfect diet, training program, supplement regime or any combo of those is not going to get you long-term results.


You will get short-term results from unsustainable fads, trends and outright ridiculous programs and methods.


This thought process leads to mindless program hopping, and falling prey to any new fad that comes around.


A mentality of chasing a perfect program that will get you unbelievably quick results is sabotage. Assuming that it will also then land in your lap is even more sabotaging, as it robs you of putting in the work.


It is not going to happen for you, it will take some effort on your part.


The effort I speak of is this, and it’s only slightly different to the myth above. You need to focus on building knowledge and habits in regards to your health and body, so you can maintain long-term progress and results.


This doesn’t mean you don’t try new things, far from it. Experimenting is key, it’s just how you do it.


Your focus when you try something new needs to be ‘what can I learn from this? What good habits can I develop from this?’


Instead of ‘I really hope this crazy program finally gets rid of my love handles’


If you gradually build a good base of knowledge, construct your lifestyle to make solid habits a must not a maybe, you will lose those love handles.


Now you will begin to know what programs are a fad and a marketing ploy, versus what actually helps you make progress. You will set in stone some foundational habits that means when progress is a bit slow you don’t fall off the bandwagon and pull out the nearest tub of ice cream.


Health, fitness, daily energy; these are all very large parts of your life, so I’m sure you’ll agree it’s a worth while investment in building some knowledge and habits surrounding them.


Begin to learn what foods are higher in protein, what exercises you enjoy and work the muscles you want to or get into a habit of daily exercise no matter what it is. These are small examples but they will add up to your long-term results.


So stop jumping from one trend to the next with your fingers crossed. Understand it’s a longer-term process that doesn’t have an end point.


You keep getting a little wiser, keep developing your lifestyle, and before you know it every program will work like a ‘magic’ program.



MYTH #10: Sit-ups and crunches are the key to a flat tummy

Sit ups Another common myth that traps far too many people.


This one makes sense too; I want to see my stomach muscles so therefore I work them.


Unfortunately, for a lot of us we hold the majority of our body fat around that exact area. Meaning that unless we chip away at that body fat, we won’t be seeing the result of those sit-ups and crunches any time soon.


As the saying goes, abs are made in the kitchen. The best abs exercise is 3 sets of putting down the fork.


Now that was a figure of speech, don’t think you have to stop eating totally to ever have a nice flat stomach. But to get rid of that muffin top, you’ll probably need to eat a few less muffins!


Only once you have your nutrition under control can you dive into some abs exercises. But even still, they shouldn’t make up much of your overall training program.


Full body, compound exercises will do more for overall calorie burning and lean muscle building than crunches and sit-ups.


So focus on those exercises, and then you can allow a few sit-ups, crunches or other Ab exercises toward the end of a workout so you can get a satisfying stomach burn.


But remember, your eating and the rest of your training is what will get you that firm stomach, not those endless hours sitting up and back down.



There you have it, this with part 1 makes 10 of the most common myths debunked.


Hope you took some notes and definitely share this with a few friends who might be struggling with some of those challenges above.


If you liked this and want to keep up with our other fitness content, then like us on Facebook here https://www.facebook.com/thebodyshapers1?ref=hl


Until then, take control of your body.


David – The Body Shapers


PS – We are running our next intake of our incredible 4 Week Fat Furnace Program very soon!

If you have been held back in the past by these myths and don’t have a body you are truly proud of, then it’s time to end that. Find out more about our 4 week program and if you fit the criteria, then don’t hesitate to apply! You can click on the photo below, or check it out here  http://www.thebodyshapers.com.au/four-week-fat-furnace/

10 Biggest Myths For A Fit Body: Part 1

Okay, so top 10 lists have been done to death, but everybody still loves a good list right? We can probably thank David Letterman for their popularity, but none the less they are a chance to have some fun and give you some serious knowledge bombs.


I’m not going to delay it long because the headline gives away the gist of this post.


As a trainer who trains and discusses health and fitness everyday with the average person, trends often arise. Trends that are generally wrong, half wrong, or sometimes true but people don’t understand when.


So in no particular order let’s dive into some of these common myths that I’d rather not have to cringe over anymore. You may know a lot already, or maybe none, either way I hope you learn something from them! (and maybe have a giggle to at my jokes that aren’t actually jokes because I’m dead serious about them)


Ultimately, I sincerely hope they free you of mental struggles from trying to religiously stick to these ideas and get you better results and in turn, a better life.


By the way, this is only part 1 of 2 of the 10 biggest myths. So only 5 myths for this post. The second 5 will come soon, so stay tuned!


Myth 1. You can actually remove sugar completely from your diet

Sugar lips

This concept has stemmed from the growingly popular ‘I quit sugar’ challenges.


Which leads to incredibly frustrating and naïve statements such as ‘oh but that has sugar in it’.


If someone gave you a plate of chicken and broccoli, would you refuse it because it has sugar in it?


Of course not, but sorry to burst your bubble but broccoli has carbs in it, which in this case is just a lot of sugar bound together to form a complex carb. So your body will break that broccoli down and yes, absorb the sugar from it.


Unless you can completely remove all forms of carbohydrates from your diet, you will ALWAYS have some form of sugar being ingested.


The only way that would actually be possible would be by eating only meat and oils. No vegies, fruits, or much else. Doesn’t take a dietician to tell you that probably isn’t ideal for your health.


Do not confuse ‘I quit sugar’ with then having no sugars being ingested into your body at all.


Regardless, sugar is not the devil; it’s like anything in life that in the wrong amounts is not ideal.


However, eliminating sources of extra sugar you could well end up eating more nutrient dense food, which will improve your health, fill you up more and contribute to weight loss.


This is why removing the obvious sources of sugar could get you results, but don’t confuse that with removing ALL the sugar in your diet, OR that the removal of sugar actually caused those changes.


Correlation does not equal causation, do not forget that.


Myth 2. Cardio is for losing weight and lifting weights is for weight gain


Hot chick lifting

Cardio burns calories, lifting weights burns calories, so why is one for weight loss and one weight gain?


If you burn more calories than you consume you lose weight, so why does it matter if you burnt them running, lifting or cleaning the house?


You can lose weight with whichever approach you choose as long as your eating is appropriate.


Does cardio burn more calories than weights? Depends how you do either of those things to be honest.


The better question is though, what is your ultimate goal? Is it to actually lose weight? Yes, just weight, so all you want is to see the scales go down.


Well then do whichever exercise you prefer and eat accordingly, done.


Do you want to lose weight and get fit to run a half-marathon? Well then you probably want to eat appropriately and do a fair bit of running too! Our body is very specific in what it adapts to, so run more and you’ll be a good runner.


Doing a ton of weights won’t get you too far into that half-marathon, as it’s not specific and works a different energy system.


Do you want to lose weight, but ultimately just look really good, turn some heads in a tight dress and have a toned body?


Well then you need to decrease body fat via your eating, but build lean muscle at the same time to actually have some muscle tone and shape. So you’d prioritise lifting weights and a little cardio, but make sure the cardio is varied.


The little cardio is because cardio styles of training are too low intensity to build lean muscle, so it won’t contribute toward that process.


These two training types are just tools, so pick your goals accordingly and then you know when which is appropriate for that goal. Instead of using blanket statements that leave people scratching their heads in confusion when someone lifts weights and LOSES WEGIHT (crazy right?)


Myth 3. Eating carbs at night = instant fat gain

 Carbs at night

This one is still going around some how. I swear some people think eating carbs at night is responsible for not only fat gain, but unemployment rates, increasing cost of housing or cause cancer.


People seriously think it’s THAT big a deal that they had some rice with dinner. That if you cut carbs after a predetermined time then poof, the fat comes off.


When you eat your carbs will make an absolute minimal to no difference to your body. But the TOTAL you eat will make a massive difference.


So do not focus, be concerned, or change your life in order to avoid carbs at night. Focus on your total amounts and eat them when they best suit YOUR lifestyle.


Myth 4. It worked for a celebrity so it must be good!

 Celeb diets

 Oh boy does this one ruffle my feathers.


Ever been listening to the radio or watching TV when a celebrity comes on who’s lost a ton of weight or whatever and they explain their method?


If you have little knowledge on this topic then you should probably change stations as soon as you can.


Very, very rarely do celebrities lose weight in a method that would ever last for the average person. It will almost always be through some unsustainable method, with obscure principles that will drive most people crazy.


Maybe things like only fruit days, or just shakes 6 days a week then binge one day a week. You name it I bet they’ve tried it.


However, it’s so easy to let our little brains fall prey to the cognitive bias of seeing someone we know well do something and then assume it’s what we should do.


Just like when a celeb you like does an ad for a pair of Nike’s, we without fail want them.


Let’s think about this logically though, celebrities generally have a serious deadline to make when they need to change their bodies. Maybe a role in an upcoming movie or TV shows, so they need results REALLY fast.


So they will take whatever method it takes to get there, ignoring the long-term ramifications.


Secondly, that deadline means they have intense motivation to stick to unsustainable plans. So maybe their all shakes diet is absolute death each day, however starring in that movie means they’ll push through.


Lastly, and almost comically, do you really think you should take health or lifestyle advice from celebrities?


Perhaps you should keep in mind these are the groups of people who tend to end up with drug addictions, run in’s with the law, and complete health rebounds that land them on the cover of a crappy magazine that uses their fall from grace for a quick headline.

Celeb diet disaster

Exhibit A


These aren’t exactly the people to idolize and follow religiously, especially when it comes to health and nutrition decisions.


Be smart and don’t get suckered in.


  1. I ate one bad meal therefore I’ve totally blown my diet!

Regretting food Quick question, if you drop your phone and get a small crack in it, do you then throw it to the ground and stomp it to bits?


Probably not right? (well, I’m hoping not).


So why is it that one stray meal from our diet or nutrition plan leads us to a binge until Monday comes back around?!


It’s the same principle as the phone.


I don’t care how bad one meal or moment of weakness was, IT WILL NOT TOTALLY RUIN YOUR PREVIOUS OR FUTURE GOOD BEHAVIOURS.


Consider this, there are 7000 calories in one kilo.


You are on the path to slimming down so you eat 500 calories less than you burn a day. Therefore in a 7-day period you lose approx. half a kilo (3500 calories).


Then one day you have a HUGE blowout, I mean huge. Lets say, you slam a whole pizza and 4 glasses of wine, totaling around 2000 calories.


That replaced your 500-calorie meal you were going to have, so you now went 1500 calories over that day (hope you are following).


Assuming you get back on track that week, instead of that week having a 3500-calorie deficit, you now have a 2000-calorie deficit.


So instead of losing half a kilo, you lose approximately 0.25 kilo’s that week.


Yes, if you had that blowout and got back on track, YOU’D PROBABLY STILL LOSE WEIGHT. I can hear a few jaws dropping now.


But this is the truth, besides the fact the numbers aren’t as easy as what I just gave as an example because our bodies aren’t quite that simple.


But what do most people do? Well I had a blowout on Friday night, so therefore the weekend is now gone because the diet is just totally ruined! (Please read in a dramatic voice)


They then have consecutive days of over eating and they end up losing no weight or even gaining a little. All of a sudden ‘the diet and exercise isn’t working’ and it’s very hard to get back on the horse again.


One slip up in your eating makes a minimal difference, UNLESS YOU LET IT CAUSE MULTIPLE SLIP UPS.


So realise how insignificant one error is, let it fuel you to be better next time and get right back on track.


There you have it, 5 of the most common myths debunked.


Hope you took some notes and definitely share this with a few friends who might be struggling with some of those challenges above.


Stay tuned for part 2 which will be up very soon! The Best way to never miss out on our posts is to like us on Facebook here https://www.facebook.com/thebodyshapers1?ref=hl


Until then, take control of your body.


David – The Body Shapers


PS – We are running our next intake of our incredible 4 Week Fat Furnace Program very soon!

If you have been held back in the past by these myths and don’t have a body you are truly proud of, then it’s time to end that. Find out more about our 4 week program and if you fit the criteria, then don’t hesitate to apply! You can click on the photo below, or check it out here https://david205.clickfunnels.com/28day

3 Tricks To Stop The Afternoon Cravings And Slim Down

You’re trying to eat healthier and get your body on track. You’re REALLY trying.


But that dreaded 4pm just won’t leave you alone.


Maybe you find yourself sitting in your office staring at a computer screen when the cravings hit. Before you know it that chocolate bar that is only a 1-minute walk to the kitchen away is the only thing you can think about.


Or perhaps you’ve just done the afternoon child pick-up and that’s when they start. You feel a bit out of energy, but you know that you still have to run the kids around that afternoon before coming back to cook dinner for the whole family.


So you waltz to the pantry with a laser beam of focus on anything that might satisfy your cravings and give you a little energy boost. You know it’s not what you should be doing, but that doesn’t stop you.


How can you conquer your weight loss battles when everyday your body just seems to NEED that afternoon hit of not-so-good foods to keep you going?


Well, firstly, you certainly aren’t alone. This is an extremely common problem that I encounter with many struggling females.


But we can dwell on this issue all we want, talk about how we just can’t resist this or that, but we ultimately won’t get very far.


What we WILL do though, is dig deep into the actual cause of this problem, so we can stop it in its tracks.


We can try and adjust the effect all we want. We can remove the naughty snacks or switch them for better alternatives. However if we don’t address the cause, the cravings will keep coming back, and therefore, so will the naughty snacks.


There could be a myriad of reasons you struggle in the afternoon, so each of these points will discuss a potential cause of the problem and what to do about it if it is.


So without further adieu, let’s dive into the 3 strategies you can apply to conquer these afternoon slumps once and for all:


  1. Eat for sustained energy earlier in the day


The simplest place to start is to look at what you are consuming before the afternoon slump and cravings kick in.


Unfortunately, typical breakfast and lunch foods aren’t ideal for long- term energy that lasts into the later afternoon and evening.


The most likely culprit is your lunch, which could be setting you up for failure a few hours later.


If your lunch is very high in carbohydrates, while low in protein and fat, then an energy crash is highly likely.


When we consume too many carbohydrates in a sitting, we often end up feeling sleepy, lethargic and craving a little energy hit to keep us going.


This effect is multiplied by a lack of protein and fats with the carbohydrates, as they slow the release of the carbs into our bloodstream and minimize the ‘crashing’ feeling.


So take a look at what you often eat for lunch when those cravings kick in. Is it a sandwich with little meat? A high carb soup? Leftover pasta from the night before? These could be walking you straight to those chocolate cravings that are always right on time!


Dripping chocolate

You may feel like being like this with constantly eating those types of lunches!



The fix is fairly obvious, drop down the amount of carbs and increase the amount of protein and fats in those midday or early afternoon meals.


This will leave you with sustained energy, better satiety and have your body working better in general.


So don’t be afraid to add some lean meat, whole eggs or nuts into those meals. That chocolate bar won’t be so tempting, and you’ll probably get a whole lot more done!


  1. Improve your sleeping patterns


I know I know, you’ve heard it a million times, and I apologise for sounding like your parents when you wanted to stay up all night as a kid! However, sleeping well each night is a must if you can’t seem to push through a day with ample energy.


Sleep is where we recharge our batteries, so just like if you don’t charge your phone overnight, you won’t survive the day.


Have a good look at your sleep quality, quantity and timing. A great way to do this is to actually use an app on your phone (I’ve used the app sleep cycle in the past) to track and assess how well you are sleeping.


If you are consistently getting small amounts of sleep, never waking up refreshed, or sleeping and waking at different times frequently, then it’s definitely an area to focus on.


Quantity wise, everyone is different, but 7 hours is a good place to start. You can adjust from there based upon you feel off that amount.


That does mean 7 hours of SLEEP though, not 7 hours in bed. If you take 15 minutes to nod off, then get 7:15 in bed.


If you know you’ll be waken by kids for 30-60 minutes each night, aim for 8 hours in bed. Adjust whatever you need to allow yourself enough recharging time.


To improve quality there are a whole bag of tricks you could use, but the easiest are:


  • Get 30 minutes of sunlight a day (natural light is crucial to sleeping well)
  • Keep your room at a cool temperature before you jump into bed
  • Try taking between 300-500 mg of magnesium before bed, as deficiency in magnesium will affect mood and sleep greatly
  • Switch off electronics 30 minutes before bed, as the artificial blue lights from them affect your ability to sleep


A woman uses an iPad tablet in bed

You heard me, put those ipads away; you’ll have more lives on candy crush when you wake up anyway!


There are certainly others, but these are a great start!


Timing of sleep simply means do you go to bed and wake up at similar times each day. The more you can get these two times consistent, the better.


Your bodies circadian rhythm will eventually get used to when you sleep and when you wake, helping you get a good nights shut eye and wake up energized.


Sort out your sleep and watch your energy levels skyrocket!


  1. Get moving during the day


Exercise is another great weapon in combating fatigue and cravings. It makes sense that if you get that body of yours to use its energy, than it will never have energy!


You can’t go wrong finding time for a quick workout in the morning or during the middle of the day. The results of this will be profound in many ways.


Psychologically you’ll feel amazing. The endorphin release from exercise puts you in a great mood, as well as leaving you wanting to not undo your hard work with bad food decisions.


It is also a great way to clear your head and release stress. Which could be why you feel so run down by 4pm everyday, as your mind has had enough of dealing with a seemingly endless list of problems.


Physiologically, it helps regulate your blood sugar so your blood sugar levels are less likely to crash, which was why the high carb lunch often resulted in these frustrating cravings.


It will also improve your insulin sensitivity, which essentially means you won’t over secrete the hormone insulin (which deals with sugar), which can often lead to sweet cravings and an energy crash.


You can even combine a tip from strategy 2 and take your workout outside! Getting your 30 minutes of sunlight a day and a workout in, a winning combo for feeling energetic and vibrant.


Be disciplined in building this good routine of daily exercise and soon you will never want to go a day without it.


That wraps it up for your new weapons in conquering those afternoon battles and turning your body into a lean, energetic machine.


Raise your standards and apply them immediately, you won’t be disappointed.


Committed to your fitness success,


David – The Body Shapers


P.S If you’d like to make some massive changes to your health and body we are actually running our incredible 4 Week Fat Furnace program that starts very soon! It’s only if you are 100% serious about wanting to make some real changes to your body. If you are though, you can either click here and apply at http://www.thebodyshapers.com.au/four-week-fat-furnace/ or click on the photo at the bottom of this page.


Don’t wait though as spots are limited! Who knows, maybe you’ll be our next case study like these amazing ladies?

Can You Lose Weight Eating Out Everyday? Real Life Weight Loss Case Study

It’s case study time again!


As the heading suggests, this case study is about a person who ate out just about every single day, and was still able to get great weight loss results!


I’ve done these sorts of posts before (see here and here) with the goal being to take a deep look at the different approaches we can use when the goal is to drop some unwanted flab. I think it is always eye-opening to see how others get results.


This is one is no different, and is a really inspiring example as the person I will be focusing on is truly the ultimate under dog when it comes to slimming down.


Let’s dive into it.




Katie came to The Body Shapers with a pretty simple goal, get her to slim down as much as possible before her upcoming holiday to Bali.


As I alluded to before Katie is quite the underdog when it comes to losing weight, and here’s a few reasons why:


  • She has poor muscle control – Multiple Physiotherapists have told her she has horrible muscle control. Resulting in her finding many exercises difficult and being prone to injuries from exercising.
  • Due to the point above, she has never felt like she really enjoys exercising. I can sympathise with her as when you don’t feel like you can do the exercises correctly it does take away from the enjoyment of exercising.
  • She worked long hours – Like a lot of people she has a full time job in the city resulting in early mornings to get the train and not getting home till the evening. Meaning she had to find the energy after a long day to work hard in the gym.
  • She had limited cooking skills – Katie didn’t have a lot of experience in the kitchen, and wasn’t the sort of person to put together a weeks worth of gourmet healthy meals on a Sunday.


Had my hands full with her didn’t I?!



So how did Katie go then over our time training together? Let’s see


Katie no headAwesome visual changes for Katie, even with forgetting the tan for the after photo (oops)


Measurements wise Katie is down just over 20cm total from her waist, hips, chest, arms and thighs. Her total weight loss was around 6 kilo’s!


There is certainly more to go with Katie’s results, but this was where she got to before her holiday.


So how did we conquer the challenges I mentioned above and find an approach that worked for Katie? There were a couple of main things that really made the difference with Katie’s results.




As Katie was no master chef AND had to juggle long work days and exercising in the evening, my number 1 priority was simply to show her how to nail her daily energy intake in the easiest way possible for her.


Meaning I worked out how much Katie needed to eat total each day to drop the fat she wanted to, and then allowed her the freedom to stick to that energy intake using foods and methods that were actually convenient for her.


As I mentioned earlier, this meant she actually ate out almost every day, BUT she was conscious of her total energy intake when she did. I showed Katie how to find out and track what was in the food she ate while out using an app or two on her phone, and she found it was a simple process.


I’ve written in more detail about eating out and staying on track with weight loss, if you’d like to learn more then check out my previous blog on it here


This is very different to the way a lot of people act when they go out, and throw caution to the wind and mindlessly overeat. Can you slim down when you have this approach? It’s unlikely, so I’m certainly not advising this.


By being conscious of what she at when she went out, it meant Katie could stick to the plan we gave her and get the results she wanted. It’s a pretty good weight loss plan when you are allowed to eat out each day as well, right?


Now, would I have rather Katie make her own food each day and eat things she was in complete control? Yes, I definitely would have.


HOWEVER, the important point that almost everyone ignores is that CONSISTENCY IS MORE IMPORTANT THAN OPTIMALITY.


Read that again.


If you cannot stick to the plan you are given, than it doesn’t matter that it may be a better approach.


The goal should always stay the same, but the approach needs to change for each person. This approach worked for Katie, and was the simplest and easiest way for her to get to her goal.




So Katie ate out everyday, maybe you are thinking that she just exercised it all off then and trained like a mad women?


On the contrary, due to Katie’s busy schedule we could only train about 4 times a week on average! Hardly an excessive amount of exercising I’m sure you’ll agree.


Again, it needed to be something she could stick to, so there was no point trying to force extra workouts in that she could not keep up consistently.


In terms of the actual training, Katie’s poor muscle control proved to be very challenging. It resulted in me giving her a ton of specific exercises to strengthen a lot of smaller stabilizing muscles in her shoulders, glutes and core.


She often had homework exercises to speed up the process of building that muscle control.


This is imperative to getting proper results from training, in particular weights training. If you feel like you can’t feel the right muscles working when you are lifting weights, then you probably aren’t working them properly!


Strengthening these stabilizing muscles allowed Katie to use correct technique on exercises, avoid Injury, and feel the right muscles working. Her previously aching shoulder improved dramatically, and she went from struggling with bodyweight squats to sets of 10 with almost 20 kilo kettle bells!


Most impressive was probably her improvements on push-ups. When we first assessed her upper body strength with a push-up test, she could only manage 3 reps even off her knees (often called a girls push-up).


Fast forward to her last week of training, before her holiday and she in fact got 2 push-ups OFF HER TOES! Anyone who’s done a few push-ups in there time knows how big a jump push-ups off your knees to push-ups off your toes are.


Katie Push-ups

You know it was an important achievement when she underlines it on our weekly PB board!


Not bad for someone whom Physio’s had written off with poor muscle control!


Katie’s results really show how there are no true excuses for not dropping that unwanted weight. No matter how busy you are, how inexperienced you are or how far you may have to go, you can get there.


There is always an approach that works for your lifestyle, whether it’s the nutrition plan, specific exercises for your body, or even just a mindset shift.


So don’t wait and procrastinate any longer, take some action!


Committed to your long term fitness success,


David – The Body Shapers.


PS Katie here actually started with us through our incredible 4 Week Fat Furnace Program. If you have been struggling to get motivated and drop the fat you’d like to, then this is the program for you!


It involves nearly unlimited small group personal training, a customized nutrition plan suited to YOUR lifestyle and amazing community to support you all the way. We are taking our next intake soon, so click the photo below to apply for your spot! Or click here  http://www.thebodyshapers.com.au/four-week-fat-furnace/


Who knows, maybe you’ll be our next case study?

Why You Make Bad Decisions With Food


Just choose the salad when you go out for lunch, just cook something and don’t pick up the phone and get takeaway, just make the right choice!


Seems so simple doesn’t it? It’s all up to you, just take control and make the choice you deep down know is better for you, your body and your health.


Well I want to explain to you why even though it does seem so simple, even if you had your brain, your friends, your family, or the commando off biggest loser screaming at you, all telling you to make the right choice, it can still be damn near impossible to do!


Commando steve

That’s right, not even this may do the trick!


The great thing is though, once you understand and then more importantly, apply the lesson I’m about to teach you, you can become completely in control of your choices.


Your choices will ultimately shape your future and destiny, so it’s not a bad thing to be in control of!


The reason for your downfall in decision-making is this; you are suffering from DECISION FATIGUE.


Decision fatigue is pretty much what it sounds like; you are fatigued from making too many decisions.


The unfortunate catch 22 of the advanced and fast paced modern world we are blessed to inhabit is that there are so many choices in so many areas we are forced to make everyday, it’s very hard to not end up in a state of decision fatigue eventually.


We are forced to make decisions about so many superfluous things each day, we essentially run out of effective decision making skills for the more important decisions.


The effect of this fatigue is debilitating. It leads us to essentially look for shortcuts when it comes to making decisions. These can be:


  1. Acting impulsively without considering the effects or ramifications of decisions. There’s no long term thought into what this decision will mean, things just happen. It helps explain why people may go off at their spouse, why we buy things we don’t need, or grab some junk food at the grocery store on the way out.
  2. Avoiding all decisions in general, which is the ultimate energy saver. It stops you agonizing over decisions when you don’t have the mental energy for them. When you’re driving home and have to decide what to cook for dinner, if you swing by the local takeaway then you don’t have to make that decision at all.


This isn’t just my imaginative mind coming up with these ideas by the way; research from Florida state university tested this exact idea.


The researchers found that after people were forced to make a lot of decisions, it resulted in a significant lack of will power to make better decisions soon after.


These shortcuts and poorly made decisions generally have negative effects in the long run, but they ease the current pain of putting your thinking cap on and making the right decision.


If you can’t keep yourself out of total decision fatigue, your exhaustible will power will say bye bye, and you can rule out making the best long-term decisions for your health and body.


So that is why you often make bad choices with food EVEN when rationally you know it’s not what you should be doing.


Now you understand, so it’s time to get some practical strategies so that you can apply this knowledge towards bettering your life and decision-making. Here are a few tips you can implement straight away so you don’t end up feeling like this:




  1. Automate as much as you can


You want to try and have systems, guidelines or strategies to help you make the right decisions without you thinking. You want an ‘if this than that’ type of checklist.


Meaning if this happens then that happens. We do this in a few areas already, it’s just about having that system for more areas of life to preserve decision making for important decisions. For example, it it’s cold we wear warm clothes. So simple right? We already have a system for that; we just need more for other areas.


Try it with what you do with emails, daily activities, or maybe even with specific clothing you will wear each day. Steve Jobs actually used to wear almost the exact same clothing each day so he didn’t have to think about that!


Now I’m not saying do that and look silly to coworkers! However identify areas in your lifestyle where you can save that mental energy for the decisions that matter by having a blueprint for how you make decisions.



  1. Be prepared in advance, in particular with food


This follows on from the last point and is common advice for those looking to eat better, but now you can see the value in this strategy.


Having either entire meals prepped, or at least the building blocks of one accessible so that the decision can be made easier. Or think of it as the decision is already made and that’s that.


No more deciding between the sandwich or burger with chips when someone goes out to get lunch, because the decision has been made already. Or you are so close to the decision because your food is with you that it’s an easy step to the right one.


Try have breakfast, lunch and snacks totally prepared each day, to the point where it takes no thought whatsoever. Maybe this will mean it’s similar food each time, that’s fine. Save some variety or creativity for dinner. Since you won’t have occurred so much decision fatigue now, you can choose a good dinner while still making it a bit different and interesting.


  1. Clear your head once a day


If you still feel like there are decisions left right and centre, then the best thing for you is to clear your head and make NO DECISIONS for at least 10 minutes a day.


This could be done with simple guided meditation (I’ve recently been using an app called Headspace which has been great for this), taking a short walk and just appreciating what’s around you, or playing with animals or other very mindless activities.


We simply want to get to a place with a clear head, and absolutely no need to make decisions. Just let the clouded mind you have clear up and show some blue skies.


You’ll feel energized, happier and make better decisions. What’s that, you can’t make 10 minutes a day to do this? Well, you need 60 minutes a day then! Seriously, anyone can find time, if you really think you are that busy you should take more time off to unwind and allow you to get more done in your day.


One last point I will make, as a bonus tip almost, is how to handle it if you need to make a lot of decisions each day. Maybe you were thinking during that you simply couldn’t avoid making too many decisions. Or what about the people who make a huge volume of important decisions each day (like CEO’S or people in high positions), what can they do?


The best advice here is learning how to be decisive and efficient with decisions. The successful people in these positions can make decisions fast, without fussing over them. Dragging out each decision will only add to the effect they have on you, so learning to stick your guns is crucial.


That wasted time, energy and attention will cost you more than a slightly sub-par decision will anyway. So be decisive so each decision doesn’t feel like life or death because you um’d and ah’d over it for too long.


Try those strategies and conquer decision fatigue so that YOU can finally make the right choices that your body and health will thank you for.


Committed to your long term success,


David – The Body Shapers


P.S If you’d like to make some massive changes to your health and body we are actually running our incredible 4 Week Fat Furnace program that starts very soon! It’s only if you are 100% serious about wanting to make some real changes to your body. If you are though, you can either click here and apply at http://www.thebodyshapers.com.au/four-week-fat-furnace/ or click on the photo at the bottom of this page.

Don’t wait though as spots are limited! Who knows, maybe you’ll be our next case study like these amazing ladies?

Large To Lean With Weights Training: A Real Life Case Study

I love writing about case studies and experiences with our members, simply because I think there is nothing better than learning from others so that you and I can improve our lives and getter better results ourselves.


Not only that, they give the average person something even more valuable; belief. Belief that if someone else can conquer their health, fitness and weight loss battles, than so can you.


This case study is going to focus on one particular individual who has been achieving great results and thoroughly deserves them.


The really interesting part is her approach isn’t what you’d typically expect from someone in her position.


Let’s dive in further.




I first met Caz 10 Weeks or so now and she had a pretty interesting background.


She was previously an avid hockey player, which kept her lean and very fit. Then some injuries crept in, resulting in knee surgery in fact, which put her active lifestyle on hold and took its toll on her fitness and weight.


Her body probably isn’t quite what it used to be even after recovery, so we had to be careful not to aggravate past injuries.


She also has other lifestyle challenges that many women face, juggling being a mother with full time work. But none of these really matter when you are willing to commit and put the work in.


Caz decided to ensure she could get her training in the sessions had to be at 5:30am, so she got into a great routine of getting up early and never missing those.


Often coming 6 days straight at 5:30am and always full of energy! What’s a sleep in?


Her goals were to build back her fitness, and slim down, especially around the middle of her body (hips, waist, chest) as she tended to hold her weight there and not so much on her extremities.


How has she done so far?

Caz Before and after new

Starting stats


Weight – 86.1kg

Chest – 109cm

Waist – 96.5cm

Hips – 120.5cm

Right thigh – 60

Right arm – 31


Current stats

Weight – 80.5kg

Chest – 104cm

Waist – 90cm

Hips – 114cm

Right thigh – 60cm

Right arm – 30cm



Just under 6 kilos down and just under 20 cm total slimmer.


Now, 6 kilo’s in 10 weeks isn’t an amazing amount of weight loss I agree, but Caz has dropped FAR more than 6 kilos in body fat.


The reason for that is her focus on proper strength training and free weights exercise. She greatly improved her strength, built lean muscle mass and likely dropped 7-8kilo’s of body fat.


When I say strength too, I mean it. Here she is deadlifting 90 kilos!

Caz 90kg deadlift


She is a really great example of the power of this type of training and its effect on changing your body. I think many would see a woman similar to Caz and assume she better get on that treadmill or exercise bike if she wants to lose fat.


That’s again the beauty of working with people, you can see where the common misconceptions are in the fitness world, and can learn how to develop the best approaches.


Could she have gotten these results not focusing on weights as much, and say, prioritizing cardio training? Possibly, but quite unlikely.


She definitely wouldn’t be:

1. As strong and physically capable as she is now.

2. Have as fast a metabolism as she does now, because lean muscle mass increases your resting metabolism (calories you burn while doing very little).

3. Still kept her past injuries at bay as excess cardio can take a toll on joints, ligaments etc.


How did we get these results so far then?


With Caz, almost all her sessions were using heavy weights exercises, working all the main muscles in her body. We progressively increased the weight as she got stronger which was the key to her building some lean muscle mass, which ultimately contributes to her ability to lose body fat.


She did some cardio training yes, but she started most days with the weights training and gave that the main focus.


Nutrition wise, I showed her initially how to control her total calories and macronutrients. We made a few changes to her meal habits and she began putting in the work at home making sure she was eating well most of the time.


She’s gotten to the stage now where she is in a lot of control and doesn’t need to be too specific with tracking her calories and macronutrients, but can still eat well to continue slimming down.


This is a great place to be in and comes from the hard work of building great habits that make eating well and according to your goals easy and simple. Full credit to her and her work ethic throughout this time, as I mentioned before it’s never easy when you have the long list of commitments Caz and many other women have.


As I said, it shows it sure can be done with some focus and hard work.


Caz learned all this (the strength training and controlling macronutrients etc) by starting with one of our 4 week programs actually at our facility. We are having another intake for this same 4 week program, so if you think you might benefit from any of this, scroll to the bottom to learn more!


What are the takeaways from all this then?


  1. Don’t assume that certain people need certain types of training, we are all unique.
  2. You can achieve great results regardless of your injuries, commitments and lifestyles – you just need the right approach and mindset.
  3. The value of proper strength and weight training on changing almost anyone’s physique. It’s not just for bodybuilders or already fairly thin people, as Caz showed.


I hope you took some info and inspiration away from this case study, if you did why not share it around? If you liked it your friends probably will too!


Committed to your long term success,


David – The Body Shapers


P.S As I said above, we are actually running the very same 4 week program Caz went through to kick start her results very soon. It involves 4 weeks of unlimited small group personal training, customized nutrition plan and a great support system.


If you want to learn more about the methods above and really make some changes to your body and health, then you can apply for the program here à http://www.thebodyshapers.com.au/four-week-fat-furnace/


Or you can click on the photo just below. Be quick though, as spots are limited! Who knows, maybe you’ll be our next case study?

Why You Shouldn’t Trust The Scales When Slimming Down

The scales. For some it’s their best friend. For others, it’s their arch nemesis. To say the average female places an over emphasis on that silly little number would be an understatement.


It’s like saying guys put a bit too much emphasis on how their favourtie sports team goes! But come on, the local footy side snatching a last minute win is way more important than something health related, isn’t it?


I digress, but it’s time that the female gender learns why the scales are simply just one of many tools of assessing progress. That, like any tool, has a time and place to be used, but also has its drawbacks.


The problem is, when the only tool you have is a hammer, everything looks like a nail! So it’s time to understand the other tools of measuring progress as well as the drawbacks to over emphasizing the scales.


Why the scales don’t tell the whole picture



The whole reason scales have drawbacks is because all they do is tell weight, that’s it. It doesn’t give you any indication of what that weight is made up of.


This leads to nearly every female assuming that if the scale goes up they have gained fat, and if it has gone down they have lost fat. Both of which could very well be false!


So what will alter that number that may not represent an increase or decrease in fat? There’s a few things.


  1. Water fluctuations


Probably the major catalyst of fluctuating weight on the scales is a change in hydration. Our body is able to hold onto and release water very quickly to maintain homeostasis (keeping everything in balance for proper functioning).


This means many different things can cause water retention and loss, which is then confused as fat loss or gain.


The main culprits are:


Sodium: Our body needs to keep a balance of sodium and water, so eat plenty of high sodium foods and expect to retain water in return. So if you just devoured a big back of popcorn or chips, take the scales reading with a grain of salt (ba dum tsss!)


Carbohydrate intake: Every gram of carb you eat will bring with it three grams of water too. This is why low carb diets bring on fast initial weight loss, as it’s mostly water. Big carb meals will conversely make you feel puffy and soft from extra water.


Menstrual cycle: Sorry girls, but that crazy hormonal thing you got going on will mess around that scale. I’ve had clients gain 1-2 kilo’s of water just from being bloated on that time.


Simply your water intake: Had a busy day and skipped the H20, you’ll be slightly dehydrated and probably lighter.


  1. Muscle vs Fat


A gain in muscle and subsequent decrease in fat may give the illusion that less fat has been lost than what has really occurred.


Ever heard people say muscle weighs more than fat? Well, they are almost right, it’s just a horrible way to explain it!


What weighs more 5 kg’s of feathers or 5 kg’s of bricks? Well, neither, but you’ll be looking at a whole lot of feathers!




Muscle is denser than fat, so 1 kilo of fat will simply take up more space than 1 kilo of muscle. So you will feel thinner and slimmer, but the scales may not reflect that.


  1. Digestive system stage


This one is fairly self-explanatory, but if you happen to be constipated or all blocked up, that is essentially your body holding onto something that has weight but isn’t fat.


Just using the bathroom will alter your scale weight, 0.5-1 kilo fluctuations are possible in the space of 5 minutes. You sure as hell didn’t drop a kilo of fat in those 5 minutes!


What is the better way to measure results?


The scales do have a use and play a role in measuring results, but there are many other methods. I will say though, that when using the scales try to maintain similar conditions for each weigh in.


Therefore you should weigh in once a week on the same day, at the same time, with the same conditions (just after using the bathroom is ideal). At least you have as much consistency as possible now.


The other tools to track your progress you should begin using are:


  1. Tape measure


The good old fashion tape measure rarely lies, so pull one out and begin monitoring that for your progress.


Take measurements around the chest, waist, hips, thighs and arms and write them down. Compare them every 3-4 weeks to see if your approach is working or not.


No sucking it in either! You aren’t fooling anyone! Relax, and breathe out for each measurement.


  1. Fitting of clothes


Think about how your daily clothes are starting to fit you. Where were they snug and are they still now?


Depending upon your size you should feel differences in clothing within 3-6 weeks of an appropriate body-sculpting regime.


  1. Performance in your workouts


Can you do more push-ups now than when you started? Can you run further and faster without huffing and puffing?


These are all good indications of less body fat and some more muscle. Keeping in mind though that one can increase fitness and strength without a decrease in fat, but for the majority of people they come hand in hand.


  1. How you feel


This one isn’t so objective, but it’s so common I had to mention it. When you are doing things right, you tend to feel that things are going in the right direction.


Maybe it’s a placebo effect, maybe it’s just more exercise and eating better, but people tend to have this feeling that reflects in their results.


The last point I want to impress upon you is the negative effects of obsessively jumping on the scales.


It is a mental stressor that you don’t need. Everyone has enough going on without adding worrying about daily fluctuations in weight to the mix. It makes you over dependent on the number and questions your daily behaviours.


If you need to check it that often then you placing to much value on the scales, which do not deserve it. These sorts of behaviours are what lead to eating disorders such as Bulimia.


I have a client that got seriously mentally scarred from being so obsessed previously with constantly weighing herself that she is almost too afraid to even jump on the scales again.


Don’t go down that path, just relax and gain some perspective. It’s simply a number, that’s it. If it doesn’t go the way you want, life goes on. Focus on the action and behaviours you are taking instead of that.


You will reach the goal you desire soon enough.


If you know someone this will help, share the message around; you never know how much it will help someone.


Committed to your long term success.


David – The Body Shapers.


P.S If you’d like to get some awesome results in just a month, we are actually running our incredible 4 Week Fat Furnace program that starts very soon! It’s only if you are 100% serious about wanting to make some real changes to your body. If you are though, you can either click here and apply at http://www.thebodyshapers.com.au/fat-furnace/ or click on the photo at the bottom of this page.

Don’t wait though as spots are limited! Who knows, maybe you’ll be our next case study like these amazing ladies?

Transforming Your Body In 4 Weeks: Real Life Examples And Results


One month sure isn’t a long time is it? If you live to an average age of 85, one month would be about 0.1% of your time alive in fact.


So how much physical changes can you actually accomplish in this time? Might depend who you ask, but I’m here to both tell and more importantly show you that you can accomplish much more than you think!


This isn’t to brag, to show off or make anyone feel like they have underachieved. Rather, to simply to educate and inspire you to having more belief in your own potential.


First, let me show you though. Let’s look at two case studies of different women that I have had the pleasure of coaching and training in the last 2 months that have demonstrated the amazing results we can get when we get things right!


Case Study #1 – Meg


Meg came to me admitting that she was at her biggest she’s ever been in her life, she was getting a little bored and tired of the group classes at her local gym and didn’t feel like she was getting anywhere even with 5 days a week of attending these classes!


She simply wanted to smash some fat loss and tone up, so she could get back to where she had been. Ultimately leading her to feel awesome in her body again and get herself excited about exercising as well.


Here’s her initial weight and measurements:


Weight – 65.9kg

Chest – 88cm

Waist – 76cm

Hips – 97.5cm

Thigh – 55.5cm

Arm – 32cm


Meg just hit the 4-week mark of training, and here they are again:


Weight – 61.8kg

Chest – 82cm

Waist – 69.5cm

Hips – 95cm

Thigh – 52.5cm

Arm – 30.5cm


4kg’s and a total of 19.5cm less for around her body, all in 4 weeks!


On top of just her measurements, Meg’s strength in the gym has increased phenomenally.


Most impressively perhaps, she had barely even done chin-ups in the past before we started training. Then, right on the last day of the 4 weeks, she got her first chin-up completely unassisted! Check it out below


She’s improved in almost all other areas too, being able to do 15+ push-ups off her toes, squatting double what she used to in the classes, and almost deadlifting her body weight for reps.


Meg 60kg deadlift


Here’s Meg crushing a 60kg deadlift for reps (not too mention rocking the ever fashionable leopard print lifting gloves!).


To accomplish all this of course took serious effort on Meg’s part. She has a tricky work schedule, which I had to consider when giving her a customized nutrition plan. It needed to be something she could stick to while still doing her job. But she did just that.


Her nutrition was very well structured, while giving her some freedom. She had some completely free meals to allow her to still have a large variety of foods, but she tracked her total energy intake still and made sure she was on track.


We have spent the majority of our training on full body weights workouts, ensuring we progressively overloaded her weights, as she got stronger.


There was also some high intensity cardio training sprinkled on top as well to improve her fitness.


This combination did the trick for Meg, and who knows how much she’ll improve in the future!


Case Study #2 – Deb


Deb was slightly different to Meg. Deb is a very health conscious person, who looked after her nutrition very well already.


She needed to get back on track with her exercise though, with her main goals to tone up and trim down the lower part of her belly; an area that plagues many women.


The biggest challenge for Deb was her extremely busy lifestyle. She’s a mum of two young children while running two businesses! This left us only a limited amount of time to exercise, as well as us having to use a nutrition plan that was flexible for this sort of lifestyle.


Here are her stats from the start to the end of a 4-week period:



Weight – 65.6kg

Chest – 85.5cm

Waist – 75cm

Hips – 104.5cm

Thigh – 55cm

Arm – 28cm


After 4 weeks:


Weight – 63kg

Chest – 83.5cm

Waist – 71.5cm

Hips – 101cm

Thigh – 53cm

Arm – 27cm


Totaling just over 2.5kg’s lighter and 12 cm slimmer.


A before and after photo shows how we were able to really pull back in that lower stomach Deb really wanted to flatten out.

Deb before and after side



Now some may think that’s not overly incredible results, good but not amazing. Consider this: Deb did all that in 4 weeks, with ONLY 3 sessions a week of about 45-60 minutes of exercise. She also lived her life just as she would, even spending most of Anzac Day at the local playing 2 up and drinking and eating with friends.


No excessive cardio training or unsustainable dietary approaches, just a smart approach that worked for her lifestyle.


When you can get those results with less than 3 hours a week of exercise, juggling all the commitments Deb had and still enjoying her social life, I think you’ll agree it’s pretty inspiring. Most people with that schedule wouldn’t even commit to exercising.


Deb also smashed it in the gym, improving her strength greatly! Most impressive for her was that when we started she could barely do a single push-up off her toes, and after 4 weeks cranked out 13 in a row!


She is moving towards squatting her body weight, can deadlift more than her bodyweight, and after about 6 weeks, I will admit, also got her first unassisted chin-up as well!


Why do I place so much emphasis on these body weight exercises like chin-ups and push-ups? Well, firstly most girls would LOVE to be able to do unassisted chin-ups and push-ups off their toes, but are nowhere near and think they are impossible!


Secondly, they are the ultimate gauge of body composition. You won’t improve dramatically on these exercises without a loss in body fat and gain in lean muscle. Of course then, if you are improving rapidly on these, you are likely dropping fat and gaining lean muscle.


As I alluded to before, Deb’s nutrition needed to be flexible. Therefore I showed Deb how to manipulate her macronutrient intake (protein, carbs and fats) to give her tons of flexibility with how she structured her eating.


She knew has long as she hit her numbers, she could make her eating fit her life, not the other way around as many try to do. This is why she could still socialize and get great results.


Her approach was different to Meg’s, but both were able to stick to it and get great results.


As I said at the start, the purpose of this is to get that ‘huh, well why can’t I do it too?’ thought to creep into your head. This seed, once planted, is all it takes to inspire action in some.


The human body is an amazing machine that when it gets focused, gets a solid plan, and ultimately commits, it can do amazing things. You can look, feel and perform completely differently in only a matter of weeks.


You’ve seen it happen here, and maybe from others around you. But if you are just going through the motions, doing the same thing you have done for months, then why would your body change? You need to shake it up and accept some new challenges.


Only then will you be on the road to an amazing month, or multiple months of progress with your health and body.


Committed to your long-term success,


David – The Body Shapers


P.S If you’d like to get some awesome results in just a month, we are actually running our incredible 4 Week Fat Furnace program that starts very soon! It’s only if you are 100% serious about wanting to make some real changes to your body. If you are though, you can either click here and apply at http://www.thebodyshapers.com.au/four-week-fat-furnace/ or click on the photo at the bottom of this page.

Don’t wait though as spots are limited! Who knows, maybe you’ll be our next case study?




How To Conquer Your Lack Of Motivation To Exercise


This is a follow up post to a post I did previously, which discussed why people feel like they aren’t motivated to exercise.


If you haven’t read that, do it now. It’s linked right here. If you read on without reading that, not only will it not make as much sense, but I’ll be very upset!


Okay so you have read part 1, and the main takeaway is that people feel unmotivated but the underlying cause is some kind of fear that is hard to be expressed. It gets rationalized as a lack of motivation, which means it is never dealt with.


Luckily for you, all progress starts with the truth. Now that the truth is out in the open, let the progress begin!

Hallelujah animal

I discussed in the first post that a common fear I deal with is when people are afraid of failing.


They have likely tried and failed in the past, and now they have a sub-conscious fear of attempting again because they know what failing is like.


How do we get over this fear then which in turn allows us to take action and feel motivated?


Again, as I mentioned in the first post, beginning with an experienced trainer or coach gives people the confidence to move past their fear of failure.


This may be the fastest way, but not the only way. If you feel like one of these people, then you need to take imperfect action. Meaning, just do something, and accept it may not be perfect.


This is scary, we don’t like uncertainty. But guess what? Imperfect action beats perfect inaction every time.


Read that again.


So if the fear of failing is holding you back, you must just start, and start anywhere. Yes, do your best to learn an effective approach, but don’t over obsess about it.


The more imperfect action you take, the less fear will affect you and slow you down. Even if you fail, you can get back up with new knowledge and try again. Failing is a just a chance to start again with a better approach.



J.K Rowling was apparently quoted with ‘it is impossible to live without failing at something, unless you live so cautiously that you might as well have not lived at all – then you fail by default’


Wise words.


What if you don’t fear failing that much, but you fear the feelings of being inadequate in your fitness or body with others?

I used to work in a commercial gym and this was MASSIVE!


Someone hasn’t exercised in a few years, they make a return to the gym with high hopes, but the environment scares them.


They don’t feel like they are at the same level as the people around them, which leads to them feeling too uncomfortable to exercise properly.


I know girls that have always feared group training for the same reason, even though ironically, a group to support them is exactly what they needed!


The unfortunate truth here is that if you have taken time off from exercising, when you come back you will almost always be behind regular exercises. It’s just something you have to conquer.


There are two fixes for this; one is simply attitude, and one physical.


The required attitude needs to be one of self-improvement, and detaching from what others are doing. The sole focus for this person is what THEY are doing, how THEY are getting better, and how great it will feel when THEY are up to the level they want to be.


This is the mantra they must adopt. Now it’s a level playing field.


Physically, you MUST get a supportive environment. You must have people around you that make you feel good enough just how you are, but still encourage you to improve.


People are far more understanding than you think, and will want to see you improve. Put yourself in this environment, and you will never feel inadequate again!


Maybe the fear isn’t as personal as those, but it’s a fear of compromising other aspects of your life.


This fear is often represented as lack of motivation and generally accompanied with an apparent lack of time.


I say apparent, because the funny thing is, time is the ONLY thing in the world everyone has the same amount of. Being too busy is a cognitive bias of the brain that we put up to stop us doing things we know we need to do.


Where to begin if you feel like you have no time and are afraid to compromise your life to exercise?


Mentally, just shifting your mindset from one of ‘I’m too busy’ to ‘I’m the type of person that makes time for important things in my life’ goes along way. It will open up your mind to look for ways to fit in important things like exercise, instead of searching for reasons not to do it.


The second mindset change is to understand that exercising and taking care of yourself is WORTH a little compromise. Let’s be real here, skipping an hour of My Kitchen Rules at night so you can sleep earlier and exercise first thing in the morning is a no brainer.


The only thing stopping you from doing that is the story you are telling yourself as to why you must watch that show, or can’t get up early. Accept to have to compromise slightly.


The action you must take is to then start slow and build up. Schedule 15 minutes 4 times a week for exercise minimum. Block it out like it’s a crucial appointment.


If you can’t make 15 minutes 4 times a week for exercise, YOU NEED AN HOUR 4 TIMES A WEEK OF EXERCISE. Be in charge of your life and make the time.


From there, gradually increase the times until you are at 45-60 minutes. It will coincide nicely with your increase in fitness and strength and the demand that will be required to continue to improve.



Those fears are the major road blocks for the majority of people, which manifest as a lack of motivation. You now have the tools to conquer them, and thus, you can light that fire inside of you that will drive you towards your fitness goals and a better life.


Share this with an unmotivated friend, they deserve it.


Committed to your long term success.


David – The Body Shapers


PS: If you feel like you have struggled with some of the topics I discussed here, then we can help you. You can apply below for a FREE Slim Body Clarity Session where we will show you what you need to do to start building the body you dream of. Just click on the photo below and apply and we will contact you.


The Real Reason You Aren’t Motivated To Exercise

‘The road always seems long when you have no drive’


How about we play a quick game of family feud? The question is what do most people say they need most help with from someone else to achieve their fitness and body goals?


Buzzers hit! Exercise advice, nutrition help, a program? All those will probably make the list, but none hit the top. Thanks for playing anyway! The number 1 answer is just some plain old motivation.


Whenever I sit down and talk to a new person I have just met about helping them achieve their fitness and body goals, I always ask a certain question.


‘What is it that you think you need at this very moment from me?’


As I said above the 100% without a doubt most common answer is motivation. After that, maybe something about helping find a nutrition strategy that works or some help with training.


The fact that most people jump straight to motivation is so interesting to me.


It suggests most people think they at least have a decent idea of what to do, but for some reason can’t get themselves to do it.


As the saying goes, to know and not do is to not know.


But why on earth is so damn had to get motivated to get off the couch and get moving? What if everyone could light that little fire inside of them permanently and be completely determined to stay active, fit and looking great?


The world would be a happier, more productive and more vibrant place to live, that’s for sure.


Logically, it’s crazy to think why people don’t exercise, look at the benefits of it.


  • Lower risk of diseases
  • More energy each day
  • Simply looking better (being vain is cool with me guys)
  • More confidence and self-worth
  • More fitness for day to day activities
  • More strength for day to day activities
  • Less chance of injuries
  • Better bone density
  • Better brain function
  • Better posture
  • Combat depression and anxiety


That is only a brief list as well.


So when we look at it rationally, we would be insane to not exercise! Yet so many still don’t do it.


Dinosaur motivation

Maybe if this was on the list then we wouldn’t see so many unmotivated people!


Seeing as all those reasons don’t work though, there is more to it that meets the eye.


So here is the explanation why we still don’t seem ‘motivated’, and in fact, the answer is, it’s not actually a motivation problem at all!


It’s actually a deeper, emotional reason that causes sub-conscious fear in the individual, which stops them for taking the action of exercising.


Okay, did I lose you there? What the hell do I mean by that?


Simon Sinek, a great modern leader and inspirer talks about how our brain has 2 regions with decision making.


We have the Neocortex, which is involved in rational thinking and logical decision-making. It looks at facts and figures and makes the wisest decision based upon the facts.


Then there’s limbic system, which is the emotional and feelings based decision maker. It makes those gut decisions people talk about, that maybe don’t seem so logical. But, the issue with the limbic system is it has no language, only feelings.


This leads to the real kicker though; the emotional decision maker (limbic system) cannot actually articulate decisions it makes to the logical decision maker (Neocortex). BUT, it is the MAJOR DECISION MAKER IN THE BRAIN.


This is why we so often make decisions that to the outside don’t seem at all logical! But to use they just ‘feel’ right.


It also leads to another major point. That is, that the rational part of our brain then tries to justify decisions made by emotional side, which as I said, is not possible to do correctly because they can’t communicate.


The result is we make up some form of rationalization that gives us closure and attempts to make the logical part of our brain feel correct.


Want to test this process out for yourself? Ask someone who is married why they married the person they did.


They will often have a hard time articulating exactly why, because it was an emotional decision (as it should be).


Because their emotional brain has no capacity for language, they will struggle to put it into words, and try rationalize with things like ‘they’re smart, they’re caring, they’re funny etc’.


There’s thousands of smart, caring and funny people out there! But we don’t love them or want to marry them. We deep down know it’s not those rationalizations we come up with, it’s an emotional reason, but we can’t put that into words.


Bringing this back to exercising, our emotional brain has some fear or block that is stopping us from exercising. We just most of the time cannot actually articulate that into proper words, so we come up with rationalizations for that, with the main one being motivation!


How do I know this? Well, because when someone decides to enlist the help of a trainer to guarantee them reaching their goals, the often-unmotivated person becomes instantly motivated!


Maybe you are thinking, ‘yeah well it’s because now they are investing into it, there is a cost involved so that’s motivating them’.


Nope. Being unfit, out of shape and struggling for confidence in ones self and not living life to their potential is COSTING THEM EVERY SINGLE DAY. But that isn’t enough to motivate them.


These people, essentially, just have the sub-conscious fear of failing. There emotional brain is thinking  ‘what if you try and it doesn’t work? How will you feel? Can you deal with that failure? What will others think?’ Which is all then rationalized as a lack of motivation.


These people sit down and chat with me. We look to the past and I explain why it hasn’t worked, show them exactly what they do need to ensure it does work, and I transfer the confidence I have that I will make sure it does.


Poof, instantly they are up at 5:30am ready to train on Monday, motivated and pumped. All they needed was someone to help show them that it will work and remove their fear of failing.


These people are generally the ones who have tried hard before, got some short-term results, and then rebounded back to where they were before or worse.


This is why they feel like they ‘know’ what to do, but they remember the feeling when they failed the first time and that now holds them back.


There are many fears deep down here that could be holding you back, which I will not discuss right now.


This has been enough to take in, so in the second installment of this post, I will discuss what other fears could be stopping you and making you feel unmotivated. Not to mention how to conquer and move past them.


Check this space to find that in the near future. Or like us on facebook to stay updated! You can like us here https://www.facebook.com/thebodyshapers1?ref=hl


Regardless, as always, hope you learned something from this. If so, share it with a friend! Maybe it’s just what they needed?


Committed to your long-term success


David – The Body Shapers