Monthly Archives: November 2015

Why Add Metafit into your Weekly Training?


Metafit involves simply pushing yourself at your maximum for a short period of time and then alternating it with either very low intensity or complete rest for a longer duration. Metafit will blast fat and only lasts 25minutes.
Aerobic training is certainly not ineffective but most people want to get maximum results in the shortest space of time when it comes to reaching fitness goals and hitting targets.

For a healthy balance, Metafit could be followed by low to moderate days of aerobic training or strength conditioning to allow the body to recover. Don’t do anymore than 3 Metafit workouts (or any type of HIIT program) per week.

– Burn calories without compromising Muscle MassYou will not only burn an incredible amount of calories during a Metafit workout but will also continue to burn calories post workout for anything up to 24 hours. Metafit will also stimulate the production of Human Growth Hormone and recruits large muscle fibres that would otherwise not be stimulated in low to moderate regimes, meaning you wont be sacrificing muscle mass but can actual increase your muscle definition.

– No time, no problem.
Metafit is a perfect workout for people who do not have much time to dedicate to exercise. The research suggests that that a short 20 minutes of interval training, participated in three times per week can yield more progress than an hour of jogging.

– Improve your fitness levels and condition your heart

The intensity of the workout pushes you into the anaerobic training zone which not only conditions your heart and cardiovascular fitness but gets you fit at a much faster rate than traditional aerobic training. Its great to know that you don’t have to complete long boring workouts but can achieve more effective results with short sharp intense bouts with adequate rest and recovery in between.


Check out the Metafit Aus/NZ page at

Spring Grading 2015

Congratulation to my  students who graded this season. Phoebe and Sam got their Green Sash, Mikaela and Lleyton made Grade 2 and Dave and Dom to Grade 3. Its been a long time in the making for most of them due to irregular training, conflicting sporting and schooling commitments, injury and just life in general getting in the way. This was my first for Fitness++, first at Dicky Beach, and first as a solo Instructor.

Special thanks to Dom and Dave especially for staying with me through my various transitions, its been a challenge but we got there. I love this this stuff!!

Dave and Dom with their  hard earned Grade 3
Dave and Dom with their hard earned Grade 3

Green sash

Green sash

Grade 2

Grade 2

The teacher returns

My teacher Andrew Withford, has been on a 3 year hiatus, living and training with the Darwin Wing Chun crew. He’s settled back on the Sunny Coast now and we had a warm gathering welcoming him back. A good turn out and a nice night sharing the Little Idea.

NB: there is a problem on iphone and possibly androids  phones and tabs, that cause some of these pictures to display oddly 🙁

Andrew demonstrating on Luke
Andrew demonstrating on Luke
Stare down
You move first…No you move first


Chi Sau
Chi Sau





Metafit Cleveland to be a permanent event

Cleveland Metafit
Cleveland Metafit

With the first Metafit trial session at Caloundra on NOV 7 aside, I was looking forward to the Friday 13th Cleveland event in every way possible. I was looking forward to the challenge of attracting a crowd using nothing more than existing contacts and a few facebook posts. I was also heartened by what I had learned from the Caloundra experience and felt more than prepared. I had shirts, kick-ass workout, the confidence to pull it off and the support and kind words of encouragement from friends.
On the day before the Cleveland event, I had a call from an old friend who had expressed interest in attending. She said she was bringing 2 other people! Plus unbeknownst to her, her sister had liked and tagged a friend in the event as well. I was feeling good about it.

The location and time allows for a wonderfully shady and breezy location by the Bay, with toilets, water and a kiddy park.

I love this stuff!!

Thanks to Nicole, Kelli, Kahlia, Chloe, Krystyne for support on the day and I look forward to talking with you and working out your goals and how I can help with the future.

International Transgender Support day NOV 20th

Fitness++ supports the LGBTI community and will observe the Transgender Day of Remembrance (TDOR). It’s a day where we honour the memory of those whose lives were lost in acts of anti-transgender violence.

This week is Transgender Awareness Week and aims to help raise the visibility of transgender and gender non-conforming people and address the issues these communities face.

The Transgender Day of Remembrance was founded in 1998 by Gwendolyn Ann Smith, a trans woman, columnist, and activist,to memorialise the murder of Rita Hester in Allston, Massachusetts.

For more information on LGBTI issues check out

For more info on Transgender Day of Remembrance check out or #TDOR on facebook and twitter.

Fitness++ Metafit Trial – Caloundra 1

Caloundra metafit
Good work guys

With the first Metafit trial session at Caloundra  on NOV 7 completed, I have breathed a little sigh of relief.  Surprisingly I wasn’t particularly nervous and I was surrounded with lovely words of support leading up to the event and friends on the day. I spoke with my cuzzie just this week and she said that when starting a new business each day bring its challenges. In that she meant that you can’t necessarily plan for what will happen (although you can prepare) but rather allow the days to roll towards you and see what each day requires. I saw this in action while preparing for this first Metafit event. Promotion, flyers, shirts, facebook events, web updates, word of mouth etc. Finally on the day before, I decided my music arrangements wasn’t robust enough and I wanted more redundancy, so I went out and bought a Bluetooth speaker.  The day itself went of with out a hitch and was a mere formality. To me it was just a Kung Fu power training session…People arrived, we warmed up, we trained, we warmed down and stretched. The structure of the Metafit class is brilliantly easy. The oral commands make running the class a breeze. The music is upbeat and energetic and a pleasure to work out to.

Some things for future consideration; data collection, merchandise sales ( where and how ), exit surveys/feedback. Anyhow looking forward to Friday 13th at Cleveland. It will be a tougher assignment as I will potentially have fewer friends on hand and will have to sell the event much more thoroughly to make it a success. It’s what I’ve signed up for, but highlights the “behind the scenes” work that goes on which will make these events and ultimately me a success.

Thanks to Luke, Janelle, Dave and Phil for your efforts and support on the day.

Challenge yourself

Colour Run

Are you finding yourself a little bored with your life? Why not find a fitness challenge. There are literally dozens of events that take place each weekend in and around Brisbane that are free. There are also a seemingly endless number of challenges that you could be participate that cost under $50.

The benefits of trying out a new sport or fitness event, to list a few are:

  • Improved social life
  • Increased health and happiness
  • Improved mental health
  • Make new friends or find that special person.

Here are a few free or cheap suggestions from

  • Parkrun –
  • Trailrun –
  • Flexibility and core conditioning
  • Dancing – Dance2BFit
  • Yoga in the Park
  • Guided nature Walks
  • Swimming
  • Aqua aerobics
  • Zumba
  • Tai Chi

Some other events to consider are

  • Bridge to Bridge 26 August 2016
  • Tough mudder 7-8 May 2016 Sirromet Winery
  • Gold Coast marathon 2 – 3 July 2016
  • Mooloolaba triathlon 13 March 2016
  • Sunshine Coast Marathon 21 August 2016
  • Tour de Tamborine  14 November 2015
  • Triathlon Pink Sunshine Coast – Kawana  29 November 2015
  • The Colour Run – Sunshine Coast Stadium 16 January 2016 –
  • Barefoot bowls
  • Utopia Women’s Wellness Royal ICC, Brisbane Showgrounds 7 November 2015 $10 – $85


Find something that appeals to you, make a team and have your self a fun healthy weekend.


Are your office parties destroying your healthy eating habits?

Depending on your work culture, office tea parties maybe a monthy or weekly event. I used to work in an office environment where we would try to get together once a week for a catch up. It was claimed it would aid productivity and boost harmony. It was great, as we got to know each other we shared each other’s special occasions. Birthdays came first, then other milestones and finally we seems to make up events just to have morning or afternoon tea with each other. I wasn’t the first to click to what was happening, but soon I realised my reasonably healthy eating habits were been destroyed by never ending workplace nibblies. 

Then came school chocolate drives, left overs from corporate training day’s, the social club snack bar where they raised money for the yearly events. It became absurd. Eventually,  one by one people dropped off from participating in office eating events. It got to the point where there was copious amounts of food left over and the organiser of the day would walk around trying to evenly distribute sausage rolls, cream rolls and Tim Tams to unwilling recipients. Despite my petitioning, the food left on my table, would discretely be swept into my bin.  

Over time I balanced my approach so I could remain social. Here are a few things I did which helped me avoid temptation:

  • Bring lunch and snacks for regular breaks.
  • Eat my healthy snack first to avoid over-eating
  • Be scarce – avoid the event all together
  • Use a napkin instead of a plate to reduce portion sizes
  • Keep a drink in one hand to reduce how much you can carry and eat
  • Talk more, eat less
  • Choose a tea or water instead of coffee or sugary drink
  • Sometimes I just enjoyed a guilt free snack but in moderation. 🙂