Weight management Mill Park

Isolation workouts

Isolation workouts

As an active person and operating a personal training business I’m shut until further notice. Its now time for us to incorporate some Isolation workouts so time to move. During the unfortunate shutdown of the country we’ ve been told to stay at home, I figure most of us are in a similar place. As business owners the government has told me that we are in hibernation mode. Whatever they want to call I’m now unemployed and its time to get moving.

With now having only limited opportunities to exercise like were used too we can’t be too choosy with available options. Without access the usual activities we so much enjoy, no access to the gym or smashing your group fitness class with friends you now must settle with other forms of exercise.

Either outside or indoors under isolation lockdown. I know what I prefer. Time to get moving people.  

I’m fortunate that as a regular runner with access to an exercise bike and my own equipment exercising is not a problem. What if you don’t have equipment? With limitation to outdoor activities been diminished this still leaves you with some options.

Time to get moving with walk to Run

If you have ever wanted to try it, now would be a good time. The many benefits of what running brings to the table are good reasons why this form of activity is recommended as part of an effective isolation workout. This includes:

  • The strengthening of lower body muscles
  • Strengthening the lungs
  • Mental health,
  • Weight management.
  • A strong immune system
  • Keeps the blood pressure under check and
  • Now gets you out of the house.

Especially if you’ve been keeping an eye out on the kids while they home school.

Start with a walk / run plan. For example, go out and walk for 5minutes then run slowly for 1 minute and repeat it for up to 20-30minuter at first. It clears the mind, provides some necessary movement to the body and is a brilliant overall exercise. Another is to find an oval and do walk run 50/50 around the oval. The possibilities are many, remember start of slowly then build it up as it suits.

For those who currently do walk and have a few routes, Adding running to your isolation workout schedule now would be a good opportunity to begin running that last 500+ meters and build it from there.

Bodyweight has several isolation workouts variables

The internet is all over this one, you can just about get a program here for all levels of strength and commitment. What I’m suggesting is to first go and find out how to properly perform the basic movement that are achievable to you. Pick some of the classics like a bodyweight squat. It’s best Learn the movement properly and start of gently and try to avoid busting out more than you can handle on the first time. Next tackle the various ways you can execute a push up, find the one progression that suits you and apply. There are several aids that can be used to change it up once you have the basics down.

The next one I propose is a pulling movement, this one will be a little challenging for you to achieve as you don’t have access to a chin up bar or equipment. Best to look up what is called an Australian row also known as an Australian pull up. (I kid you not) You can pick up a stick at your nearest Bunning store to find something suitable. BTW, working the pulling and pushing movements will also tax those arms.

Then there’s core

Then there’s core, the most basic of isolation workouts to use at home. No suprise, It’s one of the most often worked areas in bodyweight. There are literally 100s of core variations out there, start with the plank and some crunch movement and build up from there.

Once you build up the fundamental to each movement there will be many variations to making the movement tougher. Get the classics right. When you achieve a basic understanding and built up your strength and confidence you can start adding on more challenging exercises.

I’ll name a few to get you going however with a bit of research you will find a lot more.

Alternating Lunges, mountain climbers, Pistol squat (hard), jump squats, glute bridges and burpees. These are more on the cardio side however they all work best when the movement is right. Hit them when you think you can handle the workload. Enjoy.


To complement the bodyweight movements and build up your exercise knowledge it will be beneficial to learn the stretches that support the exercises. It adds value to your time and makes the session more efficient. You are exercising or stretching it out. In my opinion I would recommend you learn the full body facial stretches first them move onto the major areas like the Hip and Shoulder. Finally, you can learn the many possible isolation stretches about. Think full body, Major muscles, then isolate.

The benefit with taking this approach is that you will identify the troubled areas that can be professionally worked on once this lockdown has ended.

Nutritional awareness

A lot’s been written on Nutrition. You can find an endless amount of nutritional knowledge from all sorts of qualified professionals to the ever-increasing so-called influencers. On what you should be eating. I for the record will always listen to the professional, not the influencer. I’m sure it’s all delicious and the comfort food recipes are out of this world. I suggest now to be aware of what you are consuming. Dont let it get away from you. You reckon you will work it off do you?

One of the best ways to keep in check of the amount of food you consume is to start on a food diary. This will tell you exactly what you’re doing and diligently recording it will help you in making the proper food choices. With a general lack of movement now I’m taking my own advice and noting all my food and beverage consumption.

I understand that his is not for all, however this is a great way of ensuring that weight management issues doesn’t get away from you during isolation.

Kids Isolation workouts. Get them moving outside

If you are working from home and have the kids with you schooling online. Use this as a great opportunity to take the family out for some outdoor exercise. As playgrounds are not in use now its best you all go out and walk/run. So if possible have the kids ride their bikes.

It gets everyone out of the house together clears the mind and freshens everyone up. Therefore now is a good time to walk to the oval and practice running while the kids kick the ball.

I know it’s the bare minimum and not an “ultimate” home workout program. The Isolation workout suggestion is to get you started on establishing a habit (forced or not) that you can continue and build on post our stay home restrictions.

As you, I look forward to having my total freedom back and get back to normal.

Stay safe.

Your weight loss checklist. (Part 1)

Nutrition and Weight loss

The weight loss path can be quite a daunting experience for the novice who has come to the conclusion that it’s now time to do something about either, increased weight gains, their lack of fitness, low strength levels or simply wants to feel better about themselves. For others, it’s just matter of wanting to look their best. In getting the desired results the common theme here is nutrition. Once you understand the basics you will have control and be able to manage your weight loss.

A major contributor with getting you results is clearly the way you approach food intake. It’s that simple. When it comes to nutrition you are never going to be in short supply of how many ways to diet down to your ideal weight, eat for performance and for efficient energy release. The business of fitness and weight loss is basically built on this assumption that if you use our service or product you will lose the bulge fast. Check out Facebook, Instagram or any fitness magazine.  Buy this, buy that and work you backside off or do my 12 week challenge, blah blah blah. It doesn’t have to be that daunting. You just need a bit of direction; planning and commitment towards your long term goals.

So here’s my take on the whole issue of weigh management.  I’m a full time personal trainer and it’s the information I provide my clients with, in addition to just telling them to work smarter and properly manage food intake.  It’s much more than that. Obviously with my clients it more specific however stating off will a sound plan is a great way to ensure you get results and stay motivated at the same time.

The setting of realistic goals – Too many times people with good intentions set the bar up too high. If you are looking at dropping the kilos there is no point in arbitrarily coming up with an unrealistic (bodyweight) number and wanting to drop the weight fast at any means!  Be patient with yourself and do it the right way. Generally the healthy way to droping the weight is .5 to 1 kg per week. Rushing in, starving and dropping the weigh too quickly is recipe for disaster. Get educated, have a plan and stick to it. The rewards are waiting.

Think and act healthy – That’s right you need to get you head around what you are doing and act accordingly. Set simple task like incorporating small (manageable) changes to you lifestyle. Over time these will be your new healthier habits. Act now and take control. Eg; eat a little better and start to move little more.

Get the nutrients while ensuring variety – It’s not that hard to get the entire required nutrient in if you have a plan. This does not mean that you have to do it from day one. Small additions like having a salad with your dinner or lunch is a good start. The same goes with steaming vegetables, add them in slowly. Don’t forget to chuck in a piece of fruit or two every day. Remember small changes over a long time will ensure consistency and create a habit. It all adds up to a sound nutritional plan without stressing too much and letting it overwhelm you.

Eat whole and unprocessed foods – In this day and age we are fortunate enough to have a variety of options and easy of selection when purchasing our groceries. Often it’s all too simple to reach out for that quick 5 minute meal that has already been pre-prepared and saves time. However this comes at price where the processed food options available are laced with chemical, additives and colouring for better appeal. A way to get the nutrients in and eat well is to start of in the fruit and vegetable isles of the supermarket or better yet, get to know your local fruit shop. You won’t find a food label on fresh produce and won’t come out of a can or box. It won’t be long before you are eating a diet that is high in variety, includes fresh produce, fibre and whole grains.

Consume smaller regular meals  This one in particular is difficult for most because they believe they should carry 7 meals around with them like a seasoned bodybuilder, however If you are a working dad like me we dont have time to consume and prepare so many meals daily. Just take a common sense approach and ensure that you are having breakfast, lunch, dinner and a snack for either the morning or afternoon cravings, this is where fruit and smaller meals are an advantage. For example one/two pieces of sushi are not a meal for an adult; however it’s a better option for a late afternoon snack.  Goes a long way in preventing you from getting home starved and out of control and ultimately make poor food choices.

Add protein to every meal – Protein is a well-known element within the food groups thatencourage satiety. it’s been shown that including protein in most meal sends the signals out in creating a filling effect. It doesn’t take long to work it out and you don’t need to consume too much of it. Make it a priority in main meals and add a little during snacks if possible.  No need for a container of “protein” supplement if you are regularly incorporating protein from your real food. It makes sense that if you are eating well and make good choices a supplement id not required.

The above items are simply a way to educate you on the simplicity of altering you food intake, encourage you to consume a greater variety in food and perhaps exercise a bit more.

Part 2 of article will cover a few more items that complement the above. Together they provide you with the basics on starting out and becoming a leaner and healthier version of yourself.

Claudefit Personal training is located in the Melbourne outer Northern Suburbs of Mill Park.



How Lifestyle affects your weight loss goals

Far too often I read about the number and figures and what you have to do and how hard you have to work to reach you weight loss goal. At Claudefit Personal training terms like beast mode and no pain no gain aren’t used as I believe they offer no help with motivating you with your weight loss goals.

With most things fitness and health related there are more factors involved than purely the basics. For example, Most of the time the science is correct. Calories in vs. calories out, take into account you basal metabolic rate and you’re done. Simple, wish it was. The fact is for some weigh loss it is hard. If it was easy this multi-million dollar industry would not survive.

If you are one of the individual who has been neglecting your health and packed on the kilos, well it’s up to you to decide that you want to change. so before you go on a highly motivated and emotional charged clean eating and running marathons campaign .Or where you will take you calories form say 4000 per day to 1200 as the weekend newspapers supplement told you.

Hang on, there are a few other matter to be aware of before we go down that path of calorie counting in your way to a full on exercise program. Why? Well if you go ahead unprepared you will most likely burn out within 2-3 weeks and come back even heavier than when you started.

It’s just a matter of taking it back a few steps and working on the other factors that affect your goals in weight or fat loss.  “I just want to fit into my clothes and look good” I hear you.

Part of the solution

You read it right. part of the solution, the rest is the well spruiked  stuff like eat well , sleep well, burn calories , exercise more and take this supplement approach which in theory should work.

What about if you current behaviours are not up to scratch and are in such a state that they will prevent you in benefiting from your weight loss goal without you even been aware. Let’s look into some lifestyle factors that some of you starting off on your weight loss journey need to know.

What’s Your Lifestyle Like?

Your lifestyle obviously determines how you are going to feel, how you are going to look and if you participate in any sport, how you are going to perform. I’m really taking it to the basic and establishing the base minimum you are currently doing.

If you are wondering why reflecting on your lifestyle is important. It’s your choices that decide how healthy you are and whether you’re on the road to weight loss. It’s these same habits that most likely got you in to trouble in the first place.

So let’s hit it with a list of what I know is not part of an active lifestyle.

  • Sitting at a desk all day, in a car, or the dreaded ones in this day and age, sitting in front of a TV or in front of a computer (like I am now!)
  • Regularly Eating out at restaurants and making choices that will raise you calorie consumption ( of all that yummy food)
  • Drinking alcohol. And I mean really drinking alcohol, not just one a week here.
  • Eating fast food or junk foods, otherwise known as crap.
  • Regularly staying up late not getting enough sleep. Burning the candle at both ends.

These habits are all contributors to a lifestyle that is contributing to weigh gain. All is not lost. Here are some points to bring yourself up to in order to start reversing the weight gain and set you path to a healthy and fitter you.

What about this list, how much time do you spend on.

  • Being active in general (taking the stairs, walking instead of driving, gardening, cleaning or just moving.
  • Doing cardio exercise of any type. I don’t care, walk, run, cross trainer, treadmill push a car!
  • Strength training of any type for all muscle groups with challenging weights. Not just the light one because you are “taking it easy today”
  • Preparing your own meals and healthy snacks. Incorporating fruits, veggies and whole grains into you nutrition.
  • Learning how to read reading food labels. We are fortunate in Australia that this information is a requirement by food manufactures and can learn in minimum time.
  • Keeping an eye out on your calories. In the beginning I teach my client to count calories and educate them on what to look for. Later with experience it’s just a matter of been aware.
  • Sleeping. Do you actually get enough sleep?  Generally anything between 7-9 hours would be acceptable. Not like a teenager and sleep in till noon!
  • Dealing with stress in a healthy way like going for a run or taking up a spots activity.

If you spend more time “living” in the first list and not so much in the second, it’s time to evaluate your priorities and decide what you really want for yourself.

These changes are not easy for some but need to be actioned in order to make the changes you want.

At Claudefit I’m well awe of these factors due to the years of experience in working closely with my Personal training clients.

Take action now and make those changes for a healthier and more productive lifestyle.

Claudefit Nutrition Advise


Weight loss story

Hello and thank you for visiting this page in relation to your fitness/weight management goals.

I thought it would be best to let my clients firstly tell you what I’m all about.

1) This testimonial has been two years in the making.  When I came about to meet Claude I was in desperate need for help.  I had gone up and down with my weight my whole life, losing a little bit on my own then basically giving up.  I didn’t realise how much a personal trainer would be such a positive influence in my life, I didn’t realise how much I needed help to become healthy and ultimately happy. I had an unhealthy lifestyle for so many years in so many ways and training with Claude made me realise how much better life could be.  I had wasted too many years being unhealthy.  I am 34 and if only I could of met Claude when I was 24, my life would have been much different, but I am grateful that I met him before it was too late.  These past 12 months have been particularly life changing.  The support and encouragement I have received from Claude has been the difference between my weight loss success and another failed attempt and feeling down and unhappy about myself. With Claude’s help I have become leaner, stronger and more confident in all aspects of my life.  I believe in myself and know I can achieve whatever challenges are put before me. Having Claude as a personal trainer has inspired me to join the fitness industry and become a personal trainer myself. I want to help people the way he has helped me.  I have no doubt he has set me on the right path in life and I don’t hesitate to recommend him as a trainer in whatever goal you want to achieve with the services he provides. Thanks Claude!!! Nikki Wallace 2013

2) Just wanted to say a great big thank you for setting me up to be fit for life. Your commitment to ensuring that I have learned how to exercise with good form means that I can continue my fitness regime in your absence actually understanding what I am doing.Over the more than 3 years that I have trained with you I have had a fantastic time, my body shape has changed substantially and I have developed both my strength and stamina. It will take a lot to find another trainer of your caliber.Mrs C.Hodges 

If the above is of interest please read the About page and see what background in fitness I have accumulated over the years.

3 ) My husband and I started with Claudefit last April as very unfit, overweight, stiff and unhappy people. Claude nurtured us, taught us how to box, lift bar bells, swing kettle bells – which we never knew existed, skip like young people and generally enjoy exercise. Due to our age (mid to late 40’s) he set our training regime to what he knew we could deal with and then progressed us on from there.Over the 8 months – we became more coordinated, more flexible, physically stronger, healthier, lost weight, toned up and actually enjoyed training – which we never thought we would. Claude’s patience and belief in us allowed my husband and I to have a healthy lifestyle again.  Thank you Claude  Wendy & Lindsay. Feb 2013

In Summary;

  • Yes I can help you manage your weight
  • Yes I can help you lose sizes 
  • Work your hips, tummy and thighs……….Absolutely.
  • Make you stronger

Looking forward to hearing from you.

Weight Management (Weight Loss)

So you have tried almost everything to get you weight down and finally fit into the jeans and for some of you a dress you have been holding onto from the day you bought it with the hope of fitting into then once you dieted down. So what went wrong?

Well maybe it’s not as simple as reducing calories, exercising more and bang! It’s all gone. Neither was that magical secret “weigh loss pill”, ”Thermo-agent-thingy”or “exclusive to you today supplement” that the current batch of celebrities are spruiking on the television recommend. Remember these fine folk are paid to act, get it? Act. Some of them don’t even eat and are borderline anorexic due to the stress on being on television and needing to be a skinny size 0. And they are giving you advice!

Let me first put forward another possible reason, maybe it the way you actually approach you weigh loss plan. By the way, do you have a plan? Are you simply doing your own thing and everything will be alright? Well what I have found is the people who do their own thing basically stay the same. Really they do. For example if you do the usual 5 classes a week and the extra pump session once in a while, do a PT session once a week and continuing to eat the same way (when the calorie expenditure vs the calorie consumption breaks even) I’m sorry, no changes in body composition will happen. You will most likely be fitter, stronger and better skilled. The body is a complicated vessel that basically survives and adjust accordingly to well……how you treat it. Feed it well and it will react well, feed it crap, abuse it and you know the rest.

Successful weight loss

You already know how to lose weight. At its simplest, you need to burn more calories than you eat, right? And exercising and eating healthy is the healthiest way to do that, right? But, successful weight loss doesn’t start with your body it starts with your mind. As we’ve all discovered, the mind is a powerful thing–it can take you to success or failure, depending on your attitude. What you think about yourself can make the difference between reaching your goals and quitting before you even get started. So how do you get your mind right to make exercise and healthy eating a part of your life? Below are some key ingredients you can rely on to reach your goals. In our case, weight loss (I prefer the term fat loss)


You already know you have to commit to being healthy, but what does that actually involve? Being committed means you have to wake up every day and decide you’re going to make healthy choices. Being committed is a choice and something you have to reinforce each day. So how do you do that?

You plan and prepare.

The night before, plan your workout and meals for the next day and get all your gear (gym bag, clothes, etc.) ready to go. Decide what and when you’ll eat and get your meals ready. Make it as easy as possible to follow through with your nutritional plans. I’m not simply talking about the person who lives at home, has the time to plan 8 meals a day. I’m talking about a person with a real job and possibly kids on tow. Take the time out to plan your lunch to take with you and make sure you eat breakfast, preferably sitting down, at home and not on the run/ and for god’s sake not when you drive! For the more organised (and it will come over time) also include a late afternoon snack/pre workout meal. The rest is really ensuring you don’t get home starving where you don’t have control of food and gorge yourself silly. (when no ones watching)  You want to get home hungry enough to appreciate the last meal with no possibility of snaking thereafter. I know you can do it.

Motivate Yourself.

Remind yourself throughout the day of your workout/meal plans—set yourself a reminder or have a friend to call on you break and chat about your future game or workout and how well organised you both are, so it’s always in the front of your mind.  True motivation comes from within so get used to being self driven or simply practice on getting better. This will make a big difference when it’s cold, dark and you are too tired to bother.  Who wants to run or eat well when you cant be bothered? We are all in the same boat on this one.

Hold Yourself Accountable.

What will happen if you skip that workout, missed a regular meal or ate poorly? You need to have consequences so that missing out isn’t an option, maybe you can’t watch your favourite TV show until you exercise. Record it for later. On the other side, you can also reward yourself for working out just make sure you don’t reward yourself food.  A big mistake people do is reward themselves with a treat. I see it often with new people who do and amazing job with an exercise routine or event and then wreck it with eating poorly. oh its a reward so its ok right. NO its not! You must think of the bigger picture here. And no you will not make it up later either. As they say it all adds up.

Remember Your Goals.

As you’re getting ready for the day, remember what your goals are. Weight loss? More energy? Whatever it is, that workout is an important step in reaching it. Remind yourself of the big picture what you do today counts.  Remind yourself why you are doing it for. Yourself?  Your kids? or simply to lead a more comfortable/active life where you are an action taker and not just a spectator. These are just some of the small steps in ultimately reaching your weight loss goals. It’s not easy with all the information floating around the wed these days and with a million items on offer. DVD’s books,websites and the rest. Do what you can and make small incremental changes at a time and incorporate these into your lifestyle. Once you make a change and it become the norm then seek out another way you can improve. Too many changes in too short a time frame is asking for it.

Past experience shows me that people don’t react well with a long hit list on how they should improve their food intake/water. Be patient and take control of your habit and you will eventually reap the benefits. No one said it was easy, however the benefits certainly outweigh the costs.

Small changes add up. Make the right food choices.

Make them about you.


Book A Session Today!