Whittlesea area Personal Trainer

Strength and Conditioning (Part 2)

Strength and Conditioning

The second part is to add value to the previous two mentioned strength building methods. The following refers to the next phase relating more to the conditioning aspect with the use of a Kettlebell, why you have to run and a reminder why you should monitor your nutrition. Let’s keep it simple and practical. You should have plenty to keep you busy with your own sports specific skill work I’m sure.

Barbell supremacy for strength training

The two approaches to delivering results have been for a long time the tried and through methods of a sound conditioning program but are not the only ways of getting results. The barbell has for a long time been heralded as the one piece of equipment that has over time been replaced, copied , watered down ( via machines)  and often been challenged, yet it still serves as the only way in getting the job done for the serious types. The following exercises will certainly be of benefit in incorporating in most strength and conditioning programs. Here’s a sample of you can do with only the barbell.

Military Press – Basically this is a standing shoulder press performed with a barbell.  It’s regarded as the prime mover in getting those old fashioned broad shoulders happening and is also one of the assistant exercises in both the Weightlifting and Powerlifting methods. A must have exercise wit any program.

Bent over rows – When you have been working out for a while and have developed great core stability and know how to fold the hips back, this exercise is one of the primary back builders that is a favourite with the bodybuilding crowd. The Lat pull-down has often been used as opposed to this movement due to its ease in application. Within a true strength program why not use them both!

Front Squat – Another exercise that is one of the fundamental movements in the weightlifting method. On its own it’s a great leg builder that promotes a more upright posture and give the core a workout in stability of the upper body. A fantastic option if you don’t want to back squat.

Barbell complex – I thought I might as well sneak in this particular approach to barbell work. It’s generally for a bit of mental conditioning and is a sure fire way in getting the heart rate up. Can be done with a lighter than usual weight and it will be up to you how many repetitions you can handle . A great one to incorporate with a training buddy. You basically have to perform 3-5 reps and then straight away move onto the next movement. Give it a try and see how far you get. Eg: 5 x bent rows. 5 x cleans 5 x front squats, 5 x military press – repeat.

Push Press – Related to the Military press and Jerk the bottom line is that it’s easy to learn, helps you lift the heavier weights above the head and allows you to use you bottom half in generating the power from the ground up . An important skill to utilise for many sports. Performed in volumes it ensures the heart rate will be left elevated for a long time post workout.

Conditioning with the Kettlebell ballistics

My favourite tool in generating the volumes in delivering many conditioning requirements. It sits well with the typical sporting movements and its effects are immediately felt.  A workman like approach that only the Kettlebell can bring to the table. Take the Kettlebell version of the snatch performed with one hand and you are on another level when it comes to an elevated heart rate and the overall effect of owning a pair of wobbly legs.

The highly rated RKC snatch test requires an individual ( male) to perform 100 x 24kg snatches within a set 5 minute timeframe, It also has to be done with a better than average technique in order for you to pass. An impressive feat that is the expected standard of an RKC Instructor.

Another way to condition is to use the complex drills that when performed with a kettlebell seem to have a natural flow. Take for example a set of double swings, double cleans, double snatch, double press and double Squat for reps of 3-5 in a continuous manner.

For  simpler and just as effective conditioning drill , for some there is no need to take it further than the kettlebell swing that activates the posterior chain and develops and excellent overall conditioning . It aids in grip strength and when done in high volumes teaches you mental conditioning – Take my word.  The carry over effect of the swing will allow you to improve on you running as it shares many similarities with running mechanics.

Add in the Turkish get up with the related benefits of mobility, the renegade rows for core development and kinetic chain connection and you are done.


The simplicity of running and the overall physical and mental benefits it brings needs to be appreciated. For a conditioning program it’s an effective cardiovascular workout that you can’t do without. As they say Athletes run, Pure and simple. For general fitness benefits you can use the treadmill or go for a walk, however the reality is if you are serious about your conditioning you have to run. If you don’t know how to run, you have to learn, if you tell me you have bad knees, you should not be doing strength and conditioning work (or  get fixed)and if you have “breathing difficulties” or “not designed to run” and “hate running” you are just not fit , so run – ok?


When it comes to nutrition you have to juggle the food intake that will allow you to fuel you work-out and need to get in the adequate quality of nutrients for recovery. In addition you have to ensure of the incoming calories for health and wellbeing. For a performance athlete you need the extra calories for a proper recovery phase and ensure that your essential Vitamin’s (B’s) are adequate. Your nutrition in recovery is important.

The weight loss nutrition is different to performance so be ready to eat a bit more, so becoming stricter should be expected. Enjoy the carbs ! Simply eating up as you see fit without a plan could potentially be causing a weight increase which is detrimental to bodyweight sports. A sound nutritional approach will go a long way in performance and keep you in good spirits. Eating crappy food will have the opposite effects.


An important component that is neglected by many. If you are not able to get into position with no weight there is no point in putting you under loading and “working it out later” the diligent trainer should address any lack of mobility on areas such as ankle, hips, knee ,thoracic region,wrists mobility and work on improving range or positioning. No point in incurring an injury that will prevent you from you training.

No training means no improvement.

Claudefit Personal training is located in Mill Park and operated out from his own private facility catering to the individual who want to take their strength and conditioning to the next stage

Olympic Weightlifting for Crossfit

Olympic Weightlifting for Crossfit

The Olympic Weightlifting movements are made up of only two major lifts, however in the process of becoming as efficient as possible to allow you to lift the heaviest as possible you have an array of options in relation to breaking down these two unique and dynamic lifts.

The clean and jerk and Snatch are the two dominant lifts that you can perform for absolute power transfer that also have an enormous carry over effect in several of the power sports and are a staple of the Crossfit training practiced by many during their famous WOD’s. I myself at Claudefit Personal Training use the power version of these lifts in relation to building up a power base for my clients who practice martial arts, play AFL, Rugby and in the past taken on the rigours of American football we call gridiron. In addition my ladies group fitness class

The following plan ( in point form ) is just a sample of the work that goes into teaching the members at my local crossfit Craigieburn box in relation to the snatch and other specific lift and strength related exercise. Add in some mobility drills you are well on the way in getting a grip on how to perform the Snatch. Or at least be armed with a bit of knowledge in practicing these exercises with a safe and technical approach.

After a warm up that involved a series of total full body mobility drills we covered the following:

Bottom positioning cues                                                                                   

* Feet Hip width apart

* Chest is inflated

* Upright position (chest inflated)

* Hips Higher than Knees (80-100 degrees angle)

* Shoulders over and in front of the bar

* Arms straight and elbows out

It’s important to emphasise the set up and ensure that all participants are able to ask question if they are not sure. Given the various skill levels it allows for the less experienced and new members to get a solid understanding of the basics.

Progressive exercise for the snatch.                                                                                 

Full Snatch from Hang (knee Height)                                                                                                    

* Enhances the ability to accelerate the bar in the second pull

* Skill at receiving the bar

* Top of thigh /lower / explode up

Power Snatch                                                                                                   

* Emphasis on explosive phase

* Accelerate as much as possible

* Avoid pushing head forward (promotes hips going back)

* Lower than 90 degrees it’s not a power snatch

Snatch/High Pull

* High transfer into power production

* When comfortable (more experienced), done at maximum speed

* Start position of snatch (wide grip)

* Pulling straps can be used

Snatch Shrug                                                                                                     

* Start up on thighs

* Emphasis on the final explosive phase of the snatch pulls

* Heavier weights

* Power rack/Blocks required

* Shorter range

* Straps required

Drop Snatch                                                                                                      

* From chest

* Drop into snatch position

Once the class was able to be taught these progressions, given the time to practice, and allow for question time, we simply moved onto the strength exercises related to the question asked. Most of the lifts performed by participants related to their own needs.  At Crossfit Craigieburn we are proactive in a high level of client deliveries so question time is important in allowing member to find the exercises most suitable to them that will best help them out.

Strength Exercises                                                                                                         

* Overhead squat            * Lift offs

* Front squat                  * Romanian Deadlifts (second part of pull) snatch and clean

In finishing off the session we quickly went over the remedial drill that particular class participants needed. With the use of the Kettlebell the job of opening up the hips and working on the overhead extension finished off a productive and rewarding class


* KB – Goblet squat

* BB/KB Overhead shrugs

* KB – Overhead stretch

* Hanging knee raise (decompress spine/ core/ hips)

Claude Castro is owner of Claudefit Personal training located in Mill Park. Is a Level two Weightlifing coach with the Australian Weightlifting federation and currently taking the Crossfit Weighlifting class held at the newly establish Crossfit Cragieburn.

Gone Crossfit

Weightlifting for Crossfit

I have recently been offered and accepted a position as Weightlifting coach for one of the new and very exiting Crossfit premises out in Craigieburn. I’ll be looking after the members with technical and programing requirements in order to prepare them for their own competition within this new brand of fitness.

If you don’t know what crossfit is and are an active exercise participant, you might be mistaken for someone who has been in the dark ages. Crossfit has literally taken over the fitness world and is now a major player in the states and other parts of the world in relation to this style of training and let’s not forget to include their ever-growing participant base. Add some local and regional competition to establish who the best is an all of a sudden you have a juggernaut called Crossfit.

It so big now that we now have the crossfit games that have an enormous television viewing audience and Is now regularly been held in Australia for qualification into the overall championship held in the states.

My humble part will be simply to add value to the current members who are looking at brushing upon their Olympic lifting technique, look after the members who are looking at competing or simply want to learn how to properly and safely perform these dynamic lifts. I’m very much looking forward to the challenge of adding value to the crew at crossfit Craigieburn.

Olympic Weightlifting

In Olympic weight lifting the core exercises performed are the snatch and the clean and jerk. Both these exercises are very difficult to perform and require extensive adherence to detail when applying the techniques, assistant exercises and related stretches.  In relation to more sports related training both these lifts and their variations have been highly regarded as “the discipline” to incorporate with their explosive movements in adding clear benefits with both high end strength levels and power output. With sports such as AFL and the rugby codes it has obvious benefits.

Olympic lifts should be prescribed when the individual has progressively developed significant relative and absolute strength to capitalise on the speed and full body movements required to gain maximum returns. I look forward in preparing the member out in Craigieburn in relation to these lifts and other associated strength exercises.

The classes are held of Friday evenings and are from 6:30 pm – 7:30 pm and are suitable for all.

Hope to see you there ready to get strong and powerful.

Happy lifting.

Claudefit personal training is located in Mill Park in the outer northern suburbs of Melbourne. Contact detail can be located via the website www.claudefit.com.au


Over 40s fitness and health

Over 40 fitness and health

If you have been searching for a personal trainer who will look after you, well done you have found me. Oh by the way I’m aged 46 and have been actively training myself for over 25 years and have been part of the fitness industry as a trainer for 8. So read on and ill educate you on what I value should you choose to hire me as your trainer.

Fitness and Health .Well this is where it should all start for every one and since were are both now grownups I’ll touch on this one first. As an active trainer my priorities have certainly changed from my younger days. Unfortunately I’m no longer bullet proof (if I ever was) and need that little bit longer to recover from both exercise and whatever the day brings. for me now its about staying fit, have some strength and above all, maintain my health moving forward.

Movement. My priority now is getting you to move better in allowing all the other elements such as resistance training , walking/running  and core work in complimenting your Fitness and health. But first you have to be pain free. In order to feel and move better we all need to do the work that will help us achieve the results we are after. It should be the reason why you are working with a personal trainer. They should be able to get you there in a safe and professional manner and given my previous experience and skill set I guess I’m ready to look after you. For example my current go to exercises can both add strength and allow you to move better. My initial choices here are the humble Kettlebell and Bodyweight exercises (systems)  I successfully use as they promote  proper technique before any barbell work. Firstly its about  moving better, pain free.

Appropriate approach – As we age the life knocks we have taken over time have all added up and for some it’s a bit of a struggle to get the body performing as it used to. Whether it is due to an old sports injury or simply you let yourself go,with smart programming you should not be limited too much if  making the choice to get in shape and for some continue to look after yourself. Remember you are never too old to get your fitness, health and vitality going again!

Recovery – It’s all about recovery once we hit 40! no big surprises here. This is where we need to be fair dinkum and not over indulge like we used too. yeah I know, the body does slow down and recovery seems to be somewhat lacking. This is where you need to take a look at your current situation and make the necessary adjustment/s in order to not disadvantage yourself and continue to have an active lifestyle. For some it could be as simple as taking up a fitness and health program and for others it a matter of limiting their alcohol consumption. It depends on you. It always has.

Nutritional requirements – For some of us we are no longer able to process the foods we once used to indulge in. This does not mean we have to totally give up on the yummy foods. It’s just a matter of limiting your choices on these types of food stuff and allow yourself to take in an all over healthy eating program with greater variety and quality foods. Once we make these small changes you are still able to provide your body with the proper nutrients and energy to get on with your day, both healthy and keep yourself lean.

Feeling better – Well this is why you are looking me up right? With a comprehensive program this is the bottom line. Feel better by becoming stronger, fitter and become more active. Or should I say regain that activity you once had. The bottom line with any program in my opinion is to actually feel better, not broken.

As most things in life a balanced approach is all you need.  Focusing on your fitness, strength and nutrition along with a more active lifestyle are enough to get you there. It’s all about being consistent in everyday life and not chucking in the towel because you are too old.

Take action now and get your movement and energy back with an experienced and professional trainer.

Claudefit personal training will look after you in the way you should be.



South Morang Personal trainer

South Morang Personal trainer

Congratulation, if you were looking at finding a personal trainer within your area you have found me. I’m local to your and only a 10min drive in Mill Park. Should you wish to take it one step further and get stated on your personal fitness, strength and health goal Claudefit will make it worth your time.

Move better, feel better and look your best

  • Professional and highly experienced in delivering results
  • Nutritional and weight loss advise
  • One on one / Semi private personal training
  • General physical preparation for health and wellbeing
  • Get you mobility strength and fitness back
  • Private facility for you comfort

Been inactive for a while?

Sure I can help you out. I’m quite happy to work on those who haven’t exercised or been out of action and now want to get back into it. It’s a matter of getting you to move better, take the pain away and get you on your way in feeling better. Yes a have looked after many mums who are looking at getting back into fitness.

Commercial gyms are not your thing?

My facility is private. No distraction and no one else watching  you make progress on your personal goals. It’s just you and me in working towards getting results.

Is your health and fitness important to you?

I take my role seriously as you should with your health and fitness. My goal is to make sure this happens.

I can look after you.

I’m an experienced and professional operator so you are dealing with a grownup that values time and won’t waste yours.

As every person is different, I will work with you individually on what you want to achieve. I will help you set realistic goals, a balanced approach to nutrition, your own individual exercise program if required and work with you to achieve results utilizing proven methods with a professional approach. No gimmicks here.

Claudefit Personal training guarantees 

A professional level of customer service ( 8 years industry)

A highly experienced trainer (25 years practical)

A private environment

My focus in delivering results covers;

Weight loss/management. Taking a realistic approach, Get to that size and weight you are after.

Strength & conditioning. For an all over body that is resilient and strong.

General physical preparation – Simply to get fitter, stronger and move better.

Increasing you fitness base – Well the name says it all Claudefit will get you fit. My base of running along with my understanding of the body will certainly elevate you base of fitness. It all depends at what level you need. Do you want to run a 10klm running event, a trail run, or complete a Tough Mudder obstacle course? Let me know.

Improving your sports performance – Should you require a more resilient body in taking the knock you get from sports such as  Gridiron, AFL, rugby , or simply running bases sports, I can help you out in developing a stronger and more resilient body that can handle the impact.

For further information check out my website www.claudefit.com.au and make a booking now.



Whittlesea Municipality Personal trainer

Whittlesea municipality Personal trainer

Congratulation, if you were looking at finding a personal trainer, you have found me. I’m local to your area in Mill Park and will make it worth you time should you wish to take it one step further and get started on your personal fitness, strength and health goal. I look forward in hearing about them.  Let me first outline what I actually do. It will allow you to be informed and then take appropriate action.

Claudefit services Include;

  • One-on-one personal training options depending on your needs.
  • Semi-private personal training / small group. This is particularly popular with my female clients. A friendly environment where you are part of a small team or with your partner, its up to you.
  • Workshops – if you are a sporting club and require specialised Strength and condition information I’m available to provide services within different training protocols.

As every person is different, I will work with you individually on what you want to achieve. I will help you set realistic goals, a balanced approach to nutrition, your own individual exercise program if required and work with you to achieve results utilizing proven methods with a professional approach. No gimmicks here.

My focus in delivering results covers; 

Weight loss/management – We will discuss you nutritional requirement and make the necessary adjustment in delivering you results. It’s just a matter of setting up realistic and achievable goals and working on strategies in keeping you accountable.

Strength & conditioning – Should you be looking at taking you current training to another level and require the strength for you sport I can certainly help you out. I have over 25 years of practical experience and registered as a strength and conditioning coach with ASCA as a level 2.

General physical preparation – This is the basis for all endeavours, with GPP you are able to get body to perform as required, GPP is the preparation of the body as a whole. It’s what most programs should incorporate in order to get results. You need a strong and fit body to get the results you want. And one that is resilient to potential injuries.

Increasing you fitness base – Well the name says it all Claudefit will get you fit. My base of running along with my understanding of the body will certainly elevate you base of fitness. It all depends at what level you need. Do you want to run a 10klm running event, a trail run, or complete a Tough Mudder obstacle course? Let me know.

Improving your sports performance – Should you require a more resilient body in taking the knock you get from sports such as  Gridiron, AFL, rugby , or simply running based sports, I can help you out in developing a stronger and more resilient body that can handle the impact.

Claudefit Personal training guarantees

A professional level of customer service

A highly experienced trainer

A private environment


For further information check out my website www.claudefit.com.au  or call 0412 589 570 and make a booking now.


Finding the right personal trainer

Finding the right personal trainer

Over the time that I have been associated with the fitness industry firstly working the gym floor, taking group fitness classes, working with many commercial gyms, becoming a personal trainer to now running my own business I’ve always been fascinated about the questions asked about personal training. It’s always been a bit of an interest. Often I would be asked if I was a good personal trainer or who is the best one in here?  In my mind I would think, Like I’m going to answer no or yeah the other guy is better than me. I just smiled back and continued with conversation the best I could. When I first started personal training this was a somewhat arrogant view that I took.

Now with a few more years under my belt it now seems like a reasonable question. You see people who ask the question don’t know a thing about personal training and simply want to know. Keep in mind that potentially you are going to become a valued client and obviously pay for this personal service. So it’s fair to say people see Personal trainers as fitness professionals who are going to deliver to them their goal.

Some places to start looking for a personal trainer include local gyms, fitness centres and studios. In my case I run my own business at Claudefit personal training.  When you’re at the gym, watch other potential trainers with their clients and see how they look working together. It doesn’t take long before an observation and decision is made. Make a note of trainers who get along with their clients, smile and seem fully involved in their client’s workouts. It’s what you are going to get. I myself have a testimonials section on my website for potential clients to read. Better to let other talk you up I say.

I’ve decided to make it easier for all and put down 5 pointers that can help you find the one that suits you. In no particular order here goes.

It’s about the best one suitable for you. That’s right. Sometimes the Pt that most regard as the best one “because they will smash you” might not be the answer for your particular needs. It’s all about finding the trainer who you can communicate with and can both demonstrate the movement and articulate what they require you to do. You need to feel comfortable with you potential trainer as you will most likely be spending a bit of time with them. The personal trainer should be someone you like.  Ask yourself if you think you could get along with the trainer and whether you think the trainer is genuinely interested in helping you.

A good listener   A good trainer will listen closely to what you say and respond accordingly.  Make sure they understand your goals and if these change ensure that you’re both still on the same page. Make sure you feel comfortable asking questions from the very beginning. We trainers naturally have eternal personalities and this sometimes prevents a clear two sided form of communication due to being focused on working you out. Don’t be shy and speak up. A good trainer listens to clients needs. This allows them to always be aware of what you are thinking and make changes as/if required.  This can easily be established when you initially meet one for potential work. Trust you instinct on this one.

Attention  This is a given , if you are paying someone for their time in training you it should be clear that they will be totally  focused only on you during your sessions. A good trainer will correct technique on the spot and make ongoing adjustments if you are not getting it right. I spend a lot of time holding the focus pads for clients during our Boxing session and don’t recommend losing focus here. Basically would you pay for someone who just stands next to you on a machine while they are checking their phone? You are investing in your health that you obviously place a high importance on in hiring a trainer. So getting the attention you deserve should be expected.

Is their skill set suitable to you? Over the years I’ve fortunate enough to accumulate both practical experiences, elevated my formal studies and attended over a dozen workshops in refining my professional development. I have become well versed on many elements such as Boxing, Kettlebells, and Weightlifting to bodyweight training. In addition I have taken formal studies in Nutrition and have accumulated a reasonable little library on most things training.  The bottom line here is that I specialise in one element – I train people. By definition you can only specialise in one element. I’m being picky here but it’s up to you to decide if I am or not. Having said that, will this skill set suit you? No point in hiring a trainer if you don’t like Boxing, running and hard work and they specialise in Boxing. Find the one that has the skill set you like. It makes it easier for all. Be reasonable with what you don’t like as the bottom line is, getting results requires hard work. A balanced and informed decision needs to be made.

Tracking your progress. An experienced and professional trainer will have processes to assess and monitor your progress.  Along with being consistent and knowing your goals they can change your program as you make progress. Some trainers depending on the variables being assessed can also provide regular feedback to you on your progress and any other health and fitness concerns.

A personal trainer should have relevant qualifications and be registered with a recognised industry association such as Fitness Australia. A personal trainer’s job is to work with your health professionals ( if required) , discuss your goals on a regular basis, assess your fitness level with relative benchmarks , design a program for you that goes a long way in keeping  you motivated.

Take your time before you making a choice. That’s why Claudefit  provides a no obligation trial before we agree on working together. Ensure that your personal trainer is appropriately registered and qualified before entering into any agreement. Something that is very important is establishing wether your personality and communication style suits the potential trainer. This should be high on your list of priorities. You may be spending a lot of time with this person. No point in paying with time, effort and your hard earned dollars on someone you don’t fully feel comfortable with. My private facility is not for all and only suited to individuals who want to train without other distractions, guaranteed.

It’s about getting the balance right with you trainer. If done right from the beginning it ensures you will get the results that you are after without any compromises.

All the best in you search.

Claude Castro is a Mill Park based Personal Trainer with over 25 years of practical experience and 8 years actively working full time  in the fitness Industry


Click here for Client Testimonial.

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All round fitness and health

All round fitness and health 

During the time that I’ve been lifting weights (since 1988) it had never really occurred to me why I actually enjoyed training. It was just something that I gravitated towards and as my friends were all into it, I might as well join up and get big and strong because that’s what we all did and wasn’t going to miss out. It was never about moving well and dare I say even feeling well. That stuff was what other people did. I just lifted weights and trained in Martial Arts and that was enough for me.

I was never interested in bodybuilding like the rest of my mates but liked pumping weights. Funny enough I was the odd one out that didn’t have visions of grandeur and wanted to compete on stage. It scared the Sh*t out me really. I got over it quickly and then fortunately for me focused my efforts on martial arts instead.  Back then I had the time, plenty of it. Whether it was the usual 2 hour gym workout or afternoons spent at the Dojo it was all I focused on. Chuck in uni and part time work and that was it.

Funny how things change.

Right now my PT business at Claudefit and personal approach has shifted more towards the movement and health focusing on the greater benefits as opposed to simply lifting as much as you possibly can. This is not going to replace my initial belief as I still like being strong/fit and quite active. In fact these additional element will allow me to do my job more effectively resulting in better client results. When delivering an overall health and fitness service it more than just lifting weights and running on the treadmill for 5 minutes.

The benefits and enjoyment of exercise are many and varied. The following seven points are just a few and can justify why you should be taking up a regular all round health and fitness plan in order to feel better, move better and ultimately look your best – If that’s what you are after. These are not specific to typical weight lifting approaches, however are more to do with becoming healthier and more aware of your general well being in addition to feeling fit and strong.  Becoming aware of these components allows you to be better served heading towards your later years in life where you can still be active and maintain you energy levels.

So lets now focus on you overall health and read about the following benefits;

The maintenance of you ideal body composition. With any type of movement the body needs to burn energy and this is what gets you started. If you move you blow calories. If you move faster you burn more, simple as that. For some just taking up walking is sufficient if you are one of the many who is unfortunately obese, for the others who have been there and are now leaner with fitter and stronger bodies barring any injuries, most likely the running, swimming  or cycling is a regular occurrence. stay active.

Reduced risk of heart disease. As its been proven the benefits of moving and losing the extra bodyweight by becoming fitter and more health conscience prevents the heart from consistently working overtime due to the additional weight it has to bear. Whether you are a 150kg muscle bound weight lifter of 150kg obese person the heart still has to work hard in moving this load. The benefits of a well rounded health program are a major contributor in preventing heart related diseases and also promote the Reduced risk of type 11 diabetes which is closely associated with been severely overweight.

Improved bone density. This is simply a result of putting your body under controlled resistance in aiding the strengthening of the joints, ligaments and muscles all at once. It’s all part of becoming stronger and preventing age related symptoms to prematurely take control. Strong bones are better able to handle the daily grind you put yourself though every day. A weak structure will only collapse. So get that structure strong.

Lower risk of depression and other mood related disorders. For those who already are participating in a regular training program and who look after their nutrition the general feeling of the “fitness effect” is something they are well aware off. I myself now run just to clear the mind. It’s funny how after going for my regular run that my mind is clear and I seem to be in a better mood on return. The same can be said for many of my PT clients who after a somewhat challenging day at work choose to belt out a couple of rounds on the focus pads and feel much better for it. Must be the primal aspect of just hitting something I guess.

Improved longevity . Guess what?  Lifting weight and becoming fitter don’t guarantee you will live to be 150 year of age. It will just have a positive impact and  improve the way you feel with the time you are blessed with. The choice is yours wether you chose to be unhealthy, slow, unmotivated and sadly for some not concerned or For those who care about their fitness and health benefits whose prefer to be active and get on with enjoying  life. Nothing more needs to be said.

Improved immune system. A fitter and stronger body does not get as sick as often as an unhealthy body. Over time i have experienced this first hand when dealing with personal training clients. Initially they lack energy and fitness and somehow seem to be sick and feel flat most of the time. Given a sound program they all of a sudden feel more energised, don’t miss work or training sessions and seem to be more active than before. Some even forget the last time they were sick. Funny how being fit and strong can have a certain carry over effect . A clear benefit in taking care of yourself I say. A more resilient body will always look after you and not get broken down. Feed the body well and strengthen up you immune system. You will still get sick its unavoidable, however not as much as before.

Increased feeling of wellness and vitality. There is no other way for me to describe this as that once you get over the initial hurdle of taking up a workout plan you are going to feel great. You will have more energy and basically over the day will get more done. Plain and simple. The feeling and confidence of becoming stronger has definitely a carryover effect to your life. Don’t know how many dads have told me they have more energy to play with kids or mothers who tell me they are now more confident and fitter and now run on a regular basis, or the best one yet. I don’t have time to watch television anymore as I’m too busy getting stuff done!

It doesn’t take much to look after yourself and the best time is to act now. If you leave it too late like most you will only be missing out on what’s out there on offer.

Ultimately it’s your choice.

Take action now and get involved with looking after yourself and if you do it right you will actually enjoy the process.

The rewards are waiting.

Claude Castro. Owner of Claudefit personal training 


Stadium stomp stair climb

Stadium Stomp at the MCG

Well we did it. The weekend past was finally our time to run a lap of the famous MCG. Yep that’s right, our team from Claudefit personal training just belted out another running event, this time we hit the Stadium stomp and in doing so negotiated the spectacular MCG stands that basically involved running up and down while traversing along these very steep terraces all the way around. The price for you troubles here was approximately 7200 stairs. The last time I ran at the “G” was during the football in looking for a pie vendor at ¾ time as Dad was hungry – a very long time ago!



It’s been a welcome event for the crew as we are not only visiting one of the most recognized Melbourne landmarks but were are going to take the tour de pain as we are going the long and challenging way around.  From a pure fitness point of view the benefits of stair climbing as a fitness tool are many! Technically Stair climbing forces you to utilise muscles stabilisers, like the gluteus (ladies take note) medius, the whole hip region and the calf muscles that don’t get the same overload during regular and flatter runs due to only activating one leg as the other takes stride. Stairs strengthen these areas and you’ll go a long way in reducing the potential for injury when getting back to friendlier flatter running.


On a lighter note if you are one of many people who just want to know why they should incorporate stairs as part of their (comfortable and flat) routine. Here’s a few more benefits coming from a fitness and important (to some) aesthetic point of view.

  • Stairs hit those trouble spots – oh yeah big time, if you want the backside to show its natural shape with no bulk, stairs will do it. Plain and simple, Take my work for it when you start running, those juggly bits will soon start to disappear.
  • Improves your fitness – well it is running after all and it’s been well documented that running gets you fit. In our case by increasing the angle you are taking it to another lever (no pun intended) and will earn your dose of fresh air when complete.
  • Boosts your metabolism – it’s not within the scope to describe the many elements of how this works , however the elevated systems that operates these many elements will certainly be required to work at a higher rate both during and post run. Basically you will be burning more calories even when recovering.
  • It will go a long way in helping you lose weight – ill keep this one simple , given a practical approach to your nutrition with regular exercise you will certainly effect your body composition. The stairs in your case will just cost you a hell of a lot more calories! This is a good thing ok?

All you need is a set of stairs and won’t cost you a gym membership to just run on a stationery machine. Goes without saying, if you want to get good at stair running, find some and hit them hard.

I’m using this approach as you should be aware that if you are the type to run up and down stairs you is not the type that will just take it easy. It’s basically progression from flatter running. So go out and find the nearest to you. So if these sorts of event take your fancy, Claudefit is quite happy to provide you with the tools to get it done. I focus on general physical preparation for whatever endeavour you are interested in.

Click here for our story featured in the  Herald Sun.

I’ll strengthen you body to cope well with what’s expected from it.

See you on the terraces

Claudefit Free Trial Session

Northern Suburbs Personal Training

If you are looking at Personal Training options and are not sure what to do? Easy, pick up the phone and arrange a free (approximately) 30 minutes trial session where you can ask questions and get to know your potential trainer.

Based in Mill Park I offer a private facility for your comfort.

During this session you will simply be put through a Fitness, Strength and Movement screen to establish where you are currently at. No point in putting you under heavy loading when we don’t know how you move.

This session allows us to talk and for you to ask all the question you need with absolutely no heavy selling pressure like you would encounter at most commercial gyms.

All I ask (respectfully) is that you are not wasting both our times as I operate only with individuals who have a good attitude. If your mindset is positive towards your goals, you are more that half way there. This is very important and allows me to do what I need to do. Get you results.

I am an experienced and professional Personal trainer utilising the clear benefits obtained from proven disciplines such as

  • Kettlebells
  • Bodyweight training
  • Weightlifting
  • Powerlifting

And various other Strength and conditioning protocols. Along with a solid background in Boxing and Traditional martial arts, you are sure to get results you are after, all within a properly equipped and private facility.

Claude has 26 years of practical weight training experience and been working closely within fitness facilities for many years. If you are committed to your strength, fitness and overall health, I am your trainer. If you are not sure please refer to client testimonials page and read what others have to say.

As an experienced trainer both personally and professionally my approach is simple and effective. Recognise what is preventing you from reaching your goals and taking action in rectifying this situation. As everyone is unique it is a dual effort by you and me in achieving your goals.

Within our fitness industry there is always promises and guarantees on you partaking this or that type of training you will get faster and better returns. I wish. Unfortunately this is not always the case. A sound and committed adherence to proper eating and regular training is only the beginning. You will also have an understanding of the behaviours that got you into trouble (weight gain, lack of energy, feeling ordinary) it all plays into one system – your body.

My commitment: I will work with you individually on what you want to achieve. I will help you set realistic goals, a balanced approach to nutrition and your own individual exercise program if required,

I will work with you to achieve results.

Personal Training Services

My skill set and extensive experience allows me to work on:

  • Weight Management/Loss
  • Strength
  • Fitness
  • Movement.

Learn to move better, feel better and look your best

I look forward in hearing form you.



Book A Session Today!