BFit Group Training Sessions


Anyone looking to achieve some great results? Make sure you try a BFit group sessions to go with your current or non current fitness regime. With only 3 sessions a week and at $10 a session you will not regret it. Results guaranteed within 2 weeks! Don’t believe it? Try us!!

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Rep Range Truth

-the “certified” personal trainer at the local big-name gym doesn’t really give (or know) a rat’s ass about training, as he’s just working there to hit on the girls on the exercises bikes. So really, he wouldn’t know a power rack from a Powerbar, much less the difference between training routines.

-the local natural, genetically gifted “wonder boy” does XYZ routine, so half his school copies him

-professional bodybuilding magazines want you to use routines that don’t work to get you to buy recovery-enhancing supplements, so they publish all these goofball routines in their magazines

Reasons like this could go on forever. Whatever the reason, many of these misconceptions have lasted for a very long time.

Using Heavy Weight with Low Reps Will Get You Big?

No, eating a lot of food will get you big. Now, traditionally, it’s been thought (and rightly so) that if you were looking to put on some muscle, that using heavier weight for sets of lower to medium weight would work well. While this is true, a couple of other things have to be done as well.
First of all, just as long weight (bodyfat) requires adjusting your diet to eliminate calories, gaining weight (muscle) requires adjusting your diet to add in excess calories. Without the excess calories, I don’t care what kind of routine you’re on, unless you already eat a lot (in which case you’d be overweight anyway), you’re not going to gain any muscle.

Secondly, you need to optimize rest times between sets. Hypertrophy training (i.e. – gaining muscle size) requires a larger amount of volume of training within a shorter amount of time. The way to do this is to keep rest periods relatively short.

High Reps Get You Cut?

No, they don’t. High reps get you, well, better at high reps. Getting “cut” (i.e. – making muscle definition more pronounced) is a matter of diet, rather than routine. Drop some bodyfat, and you’ll get “cut.” Now, using higher reps can have a slight effect on fat burning in that higher reps can burn more calories, but not enough so to make a very significant difference. You’d be better off performing some HIIT conditioning and adjusting your caloric intake if your goal is to get “cut.”

High Reps Are Good For Building Endurance?

Not necessarily – While higher reps may build some overall endurance, it won’t do squat for your strength-endurance.

Few Sets of Low Reps Can’t Help You Build Strength Without Putting on Some Size?
No Extra Muscle = No Extra Size?

Doing just a couple sets of a couple reps each or almost each day can build strength so quick, it would make your head spin. Now, granted, the strength built is based around improving neural efficiency, and there have been arguments as to the carryover of such strength to other activities.

The point is that you can dramatically increase strength and not gain a pound of bodyweight.

What Else to Consider?

When designing a strength training routine, aside from the number of sets, how many reps, and how much weight you use, there are a couple other things you should figure on calculating.


If you’re looking to gain weight, regardless of what kind of training you do, altering you diet should be where you start. The same goes for when you want to lose weight. And if you’re looking to just maintain the muscle you currently have, you need to make sure to take in the right amount of calories – and the appropriate breakdown of protein, carbohydrates, and fats.

Rest Intervals?

I think that rest intervals are one of the most important, yet most overlooked parts of setting up a strength routine. Many times it is the rest intervals you use that can change the entire scope and results of a workout regimen. For example, say you’re performing Barbell Clean & Press for 10 sets of 1 rep. Using 3 minutes of rest time between each set, you’re got a workout designed pretty much just to improve basic brute strength of the Clean & Press – maybe add a little muscle size if you’re in a caloric surplus. However, if you do that same workout, but instead of resting 3 minutes, you rest only 20 seconds, you’ve got a workout that will not only build brute strength (though not as much as the workout with the longer rest periods), but also heavily taxes strength-endurance and easily lends itself to Hypertrophy training.

Just be sure you are using the correct rest intervals – the shorter they are, the more you’ll be working endurance/strength-endurance. The longer they are, the more you’ll be working just brute strength.

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Brunos All Elite Female Group Training

Brunos Fitness All Female Group Training

My group training=No bootcamp waste of time bullsh*t!

This is more one on one style training for you girls. You also get resistance training and a nutrition program.

Which are the two main components in weight loss and muscle definition, which will actually help you girls achieve some serious long term results.

Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 3-5kg dumbbell or kettle bell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat.

You girls are not just another number, I will monitor all of your progress every session.

Fact: In most boot camps you will very quickly reach a plateau. Which means your results will stop improving in only a short peroid of time.

Example: Boxing and jogging every single session=Plateau

Truth: Majority of bootcamps are a money market for the companies and their trainers. I’m all about honesty, speaking the truth and getting you the results you always wanted.

WHAT I OFFER BEING YOUR GROUP INSTRUCTOR: Variety of challenging training sessions with efficient resistance training and education in nutrition.
Which are the two main components in weight loss and muscle definition, which makes long lasting results.

Measurements, Tests and Photos will be conducted every 6 weeks.

Every session is something new, not boxing and jogging around like a chicken without a head at every single session.

I used to watch other trainers. I would look on and question, would I pay money to be trained like that? So in doing that, I have a lot of pride that comes along with my training sessions. So I make my sessions that good, that I even I would pay for them.

Every Wednesday night at 7:30pm
Pay as you go, $25 bucks each session.
Also every Saturday mornings at 8:30am

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Weight Training after Breast Cancer Surgery

Women who’ve had breast cancer surgery needn’t avoid weight training for fear of developing uncomfortable swelling in their arm (lymphoedema). New research shows that weight training may actually cut the risk of this distressing condition, rather than increase it, as previously thought.

What do we know already

Most women have one or more of the lymph nodes under their armpit removed during surgery for breast cancer. Without these nodes to drain to, lymph fluid may build up in the soft tissues of their arm, causing swelling, pain, and weakness. This is called lymphoedema.

The risk of lymphoedema is higher for women who’ve had more lymph nodes removed from their armpit. But even when women have had all these nodes removed, most (up to 87 percent, by some estimates) don’t develop the condition.

Nonetheless, women are often discouraged from lifting anything heavy with their at-risk arm, whether that be a child, a shopping bag, or weights at the gym. As a result, many women steer clear of weight training, which means they miss out on the health benefits of this exercise, such as strengthened muscles and bones.

But does weight training really increase the risk of lymphoedema? To find out, researchers have conducted a year-long study of 154 women who’d had at least two lymph nodes removed during breast cancer surgery. The women were randomly split into two groups: half continued their usual exercise habits, while the other half had weight training instruction at a community gym twice a week for 13 weeks. They then continued doing upper- and lower-body weight training on their own for the rest of the year, gradually increasing their weights and repetitions.

What does the new study say?

Women who did weight training were at no higher risk of getting lymphoedema than those who did not do this exercise. In fact, they appeared to have a lower risk.

Overall, 11 percent of women in the weight training group developed arm swelling, compared with 17 percent of those who didn’t lift weights. The difference was even larger for women who’d had at least five lymph nodes removed. Among these women, only 7 percent of those doing weight training developed arm swelling, compared with 22 percent in the other group – nearly a 70 percent difference in risk.

By the end of the study, women in the weight training group were also stronger and had less body fat than those who didn’t lift weights.

How reliable are the findings?

This was a good-quality study (a randomised controlled trial) and it was well conducted. The researchers made sure the women in the two groups were similar in age, the number of lymph nodes removed during surgery, and other factors that could have affected their risk of lymphoedema. And by following the participants for a year, the researchers were able to assess how weight training might affect women over time, including whether any problems might develop.

Still, we need to be cautious about how we interpret these findings. This study was designed to test whether weight training was safe for women at risk of lymphoedema, not to show whether it can lower their risk. So, although the researchers found that women doing weight training were less likely to get lymphoedema, we need additional research to know whether this exercise might help prevent the condition.

Where does the study come from?

The study was conducted by US researchers in Pennsylvania and Minnesota, and was funded by grants from the US National Cancer Institute and the US National Institutes of Health. It was published in the Journal of the American Medical Association (JAMA).

What does this mean for me?

If you’ve had breast cancer surgery, this study provides strong evidence that weight training won’t increase your risk of lymphoedema, as previously thought. This type of exercise might even reduce your risk, although we need more research to know for certain.

What we do know, however, is that weight training can provide other benefits, such as higher bone density, better flexibility, better posture, and increased muscle, tendon, and ligament strength, which can help prevent injury. And you might also like the way weight training makes you look and feel.

What should I do now?

If you’re interested in starting a weight training programme, be sure to check with your doctor first and enlist the help of an experienced fitness instructor to teach you how to do the exercises properly and safely. In the study, women started training using a very low weight (2 pounds or less, which is under a kilogram) and increased the weight slowly, by the smallest possible increments.

Schmitz KH, Ahmed RL, Troxel AB, et al.Weight lifting for women at risk for breast cancer-related lymphedema. Journal of the American Medical Association. Published online 8 December 2010.

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Breast Feeding & Training

Losing weight while you are breastfeeding is not a hard thing to do, but you need to make sure that you are doing it the right way so that you don’t lose your milk supply.

If you are breastfeeding, you need to have at least 500 – 800 extra calories. Also, make sure that you NEVER go below 1800 calories a day.

You need to make sure that you are eating every three hours, so that you are never hungry. If you get hungry in between, have a little extra snack like almonds or walnuts. This is a great choice because it has the fatty acids that you need! Also, make sure you are drinking heaps of water.

Start yourself on a whole natural food plan. Cut out the foods that you know are not good for you. Getting on a whole natural food plan will not only help you lose weight, but it will also give your milk added nutrients.

In addition to eating right, you need to start on a exercise plan.

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Thigh Toning Treadmill Routine

0:00 Warm-up: Walk at a moderate pace (about 6.0-6.5 kph).

5:00 Shuffle: Turn to left and walk sideways, like you’re shuffling, hands on hips (about 4.0-4.5 kph).

7:00 Walk briskly (normal form, about 5.5-6.0 kph)

9:00 Shuffle, facing right side.

11:00 Walk briskly.

13:00 Shuffle, facing left side.

15:00 Walk briskly.

17:00 Shuffle, facing right side.

19:00 Walk briskly.

21:00 Walk backward (reduce speed as much as necessary and slowly increase it as you acclimate).

23:00 Walk briskly.

25:00 Cool-down: Walk at a moderate pace (about 4.5-5.0 kph).

30:00 Finished.

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5 Good Reasons Why Women Should Be Lifting Weights


1. It beats aerobic training hands down for fat loss

Studies show, even when they were performed at the same intensity (ie, the same amount of oxygen was consumed), weight training had a greater effect on the metabolism, and burned more calories for hours after wards. This is because, when you lift weights, you are not only using a lot more of the muscle at a greater intensity, but also building new muscle. And, of course, the more muscle you have, the more fat you burn.

2. It will make you stronger and fitter

I am often amazed at people who can run for miles but can barely pick up a heavy bag. That’s because aerobic activity (like running and step classes) burns a lot of calories but doesn’t build muscle, so you’re actually getting weaker. Research shows, women who lifted weights performed best in tests of strength and power. The aerobically trained group did worst. So, for real fitness benefits, do both.

3. It strengthens bones

Intensity is everything. It’s better to do between three and weight reps with a heavier weight than 20 with a light one. Do it with enough weight and you can significantly increase your bone mass. The exercises best suited to this are those that make the body work harder, such as squats and lunges using weights. This provides valuable protection against osteoporosis, which affects one woman in three over the age of 50.

4. It improves your mood, confidence and well-being

Countless studies are showing that not only can weight training improve your body, but it can also make a real difference to your state of mind. Lifting weights develops confidence, and has been shown in some cases to be as effective as drug therapy in improving depression and anxiety. Interestingly, in research done by Professor Maria Fiatarone in Australia, this was particularly the case when subjects lifted heavier weights.

5. It helps prevent illness and aids recovery

One study found that women who had breast cancer surgery had greater strength and less fatigue after resistance training. It also helps with diabetes, heart disease, osteoporosis, MS, arthritis and many more conditions that can severely affect the quality of life. Just remember to get clearance from your doctor before starting any exercise.

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Strength Training for Women


I know this girl. She used to go the gym 5 days a week. Alternating cardio machines for 90 mins. She wasn’t overweight. But neither was she “toned” as she desired. She was skinny & fat.

Yes that exists: skinny & fat. That’s how you become when you don’t give your body the nutrition it needs for recovery. Your body burns muscles & holds fat.

I told her once to get into strength training & eat more healthy. But I got the classic response: “I don’t want to end up bulky & muscular like a man”.

You Won’t Get Bulky. Remember: your bodyweight depends on the amount of calories you eat & expend. Strength training will make you gain muscle & lose fat. But you’ll stay at the same bodyweight unless you start eating more.

Women have lower testosterone levels than men. Muscle mass & strength depend on your testosterone levels. The only way women can get as muscular as man is by using steroids or pro-hormones.

CrossfitBenefits for Women. I wrote about the reasons to starts strength training in the past. They’re the same for women:

* Less Fat. More muscles, decreased body fat at the same bodyweight.
* Balanced Physique. Many women are skinny in the upperbody & bulky in their legs. Strength training will

balance your physique.
* Increased Bone Density. Lifting weights prevents osteoporosis.
* Blood Circulation. Helps combat cellulites on thighs & glutes.
* More strength. Pregnancy, holding baby, householdery,… gets easier.
* Fun. Women really like sports from my experience, especially when they have fun while getting results.
* Physical Activity. Whether it is strength training or something else: you need physical activity to stay “sane”.

How Women Should Train. Same as men. Same exercises. Same sets & reps. Same programs. If your goal is toning up & losing fat, strength is your tool.

Focus on getting stronger on the Squat, Bench Press, Deadlift, Overhead Press & Pull-up. Get on the beginner strength training program.

Women’s Results. The difference in testosterone levels will influence the results you’ll achieve as a woman. In general:

* Increased muscle mass. But less than a man.
* Decreased body fat. 16% for women is the same as 10% for men.
* Increased strength. But again less than a man.

In terms of physique, look at the woman above at CrossFit. She is Cankle free, slender legs, flat stomach,
she is athletic, in shape & not bulky. Women of crossfit are also much more attractive and desired by men, then your common party girl.
Their secret is simple: training hard, consistently, eating correctly & living a healthy lifestyle.

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Symmetrical Bodies Are More Attractive To The Opposite Sex


Scientists using hi-tech body scanners have discovered that people with more symmetrical bodies are more attractive to the opposite sex.

The research backs up previous findings that symmetrically proportioned faces are more attractive and suggests that our brains are hard-wired to find symmetry sexy in a potential partner. In our evolutionary past, symmetry may have been an honest signal of flawless development and health.

“It is widely believed that human beings are attracted to one another as a result of genotype and phenotype quality – in other words, their prospect as a mate who will yield higher quality offspring for the chooser,” said Dr William Brown, an evolutionary psychologist at Brunel University who led the study.

“Your body proportions, shape and stature are signals that conspicuously advertise your good development or health and therefore the degree to which you are a desirable reproductive partner. In many species fewer departures from perfect symmetry are associated with good development, health and reproductive success.”

The theory is that disturbances in the womb, infections, poor nutrition and genetic flaws all increase your degree of asymmetry and so good proportions are an honest indication of healthy development and hence a partner’s ability to produce healthy children.

Brown’s team asked 40 men and 37 women to strip down to their underwear and enter a 24-camera body scanner. The device rapidly takes hundreds of measurements of the subject’s body allowing the researchers to build up a 3D image. They also calculated a composite measure of symmetry from the hundreds of minute symmetry differences recorded by the cameras.

The team showed each of these images to 87 evaluators who rated them for attractiveness. The researchers were particularly interested in how body asymmetry would affect the ratings, so to avoid adding another factor to the evaluators’ decision, the team presented each image with the head of the subject removed.

The evaluators preferred more symmetrical body shapes in both men and women. “They are choosing individuals who would have evidence for good development which means that maybe their offspring would be more healthy and have good development as well,” said Brown.

The results are reported in the Proceedings of the National Academy of Sciences.

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The Importance Of Proper Form


Prevents injuries

One of the most important reasons for maintaining proper form is to prevent injuries. If you are lifting a lot of weight, your body is likely to become slightly misaligned, which can place your muscles, joints and tendons in awkward positions that could potentially cause strains or tears. It is best to ease up on the weight if it means you are better able to maintain proper form.

Ensures correct muscle targeting

Since many weightlifting exercises are targeted toward specific muscle groups, a lack of good form can cause you to work out a completely different muscle or to strain the muscle you were targeting. Proper form, on the other hand, ensures optimal results in the correct muscle group.

Helps maintain proper breathing

Proper breathing is essential in resistance training exercises because it helps you generate more force and reduces the chance of heart problems or severe increases in blood pressure. When you use correct form, you will find it easier to move the air in and out of your lungs, which will also help you focus your attention on the task at hand.

Enables you to lift more weight

In order for you to lift the maximum possible weight, your muscles need to be in the ideal position to generate force. When you begin to move out of alignment, you place your muscles at unnatural angles, decreasing their functional capability. By maintain proper form, you will be able to lift a larger amount of weight, which will translate into more visible results in a shorter period of time.

Reduces unnecessary stabilizing actions

When you use bad form, a number of muscles — predominately those in your core — must work overtime to stabilize your body and try to prevent an injury from occurring. All these actions eat up available energy and significantly reduce the effectiveness of your exercises. That means more work with less results — not and ideal situation.

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