G-Force Personal Training

"It’s time to care; it’s time to take responsibility; it’s time to lead; it’s time for a change; it’s time to be true to our greatest self; it’s time to stop blaming others." - Steve Maraboli

It has almost been a Year Since Aaron Fleming began his first 12 week challenge. over a 12 week period he was able to lose a massive 23.2 kg and 75cms from his body at the same time as strengthening his lower back ensuring that his lower back pain was minimal. Since the end of that challenge, Aaron has been able to maintain his weight, increasing muscle mass and decreasing his body fat, as well as getting fitter and stronger, with his lower back pain disappearing.
Aaron's choice to maintain his new lifestyle will benefit him in the long run.

Good work mate, Keep working hard in and out of the gym.

Interesting.
Who finds that they train better training with a partner? And who finds that they train better when they train by themself?

'Partner up': The reason why you achieve more with a workout buddy Jenna Bush Hager discovers the perks of working out with a pal in this week's Start Today.

Are you training tonight and Do not know what to have for dinner afterwards?

Why not try a Spiced chickpea and Spinach Pasta.

In a single serving there is:
88.3 grams of Carbohydrates
20.1 grams of Protein
2.4 grams of Fat.

I only Recommend this recipe as a POST workout meal !!

INGREDIENTS:
700g butternut pumpkin, peeled,
Olive oil cooking spray
375g dried penne
2 tablespoons extra virgin olive oil
1 brown onion, halved, cut into thin wedges
2 garlic cloves, crushed
2 teaspoons ground cumin
2 teaspoons sweet paprika
2 x 400g cans chickpeas, drained, rinsed
1/2 cup salt-reduced vegetable stock
100g baby spinach
2 tablespoons fresh flat-leaf parsley leaves, chopped
Parmesan, or vegetarian hard cheese, shaved, to serve

INSTRUCTIONS:

Step 1.
Preheat oven to 200C/180C fan-forced. Line a large baking tray with baking paper. Arrange pumpkin on baking tray. Spray with oil. Roast for 20 minutes or until golden and tender.
Step 2.
Meanwhile, cook pasta in a saucepan of boiling salted water, following packet directions, until tender. Drain. Cover.
Step 3
Heat oil in a large, deep frying pan over medium heat. Add onion. Cook for 5 minutes or until softened. Add garlic, cumin and paprika. Cook, stirring, for 1 minute or until fragrant. Add chickpeas and pumpkin. Cook, tossing, for 2 minutes. Using the back of a wooden spoon, lightly crush 1/4 of the chickpeas.
Step 4
Add stock and spinach to pan. Season with salt and pepper. Cook, tossing, for 3 to 4 minutes or until spinach just wilts. Add pasta and parsley.

This Recipe makes 6 serves so you will be able to pack and freeze some for another day.

You know you have italian blood when even your protein is coffee flavoured.

It is hard to believe that there is only 15 days left of 2015.

Was this the year is smashed your health and fitness goals?
And what are your goals for 2016?

Hey Guys and Girls,

So we are finally back and into the swing of things after a good time off.

Over the coming weeks, I will be sharing recipes, which are simply and good for these summer months.

Also for those interesting in Personal Training we are now taking on new clients, but spots are limited so get in quick.

If you have any questions or ideas please feel free to messages through the message function via facebook or you could email us at [email protected]

We are back and ready to smash your goals

The other day I recieve a test message from a former client. Jess was very excited and wanted to share with me and everyonw the Salad recipe she made herself.

INGREDIENTS

Tuna and bean salad recipe:
1 X large tin tuna,
2 X tins 4 bean mix
1 X small brown onion
1 teaspoon crushed garlic
1 teaspoon crushed ginger
1 teaspoon coriander in a tube
1/4 cup chopped parsley
2 X tablespoons fresh chopped coriander
1 tablespoon fresh chopped dill
1/2 fresh large red chilli
1 - 2 squeezed lemons
1/2 pack baby spinach chopped into long slices
Mix all together then taste to see if more lemon juice needed and add some freshly ground salt and pepper to taste.

She also suggested that red capsicum may go very well with this salad.

Go and give this salad a go and let me know what you think.

What a great night celebrating everyone's achievement during the 12 week challenge. Either in the transformation category or fitter faster strong. You all done extremely well and should all very happy with your results. :) Congratulations to you all

Looking for someone interested in doing 2 on 1 training session.
A client is looking to partner up with someone twice a week, preferably Wednesday and Friday at 4 pm.
For any further information contact me one 0403 972 456 or through Facebook

lunch time

you may be surprised about the amount of sugar that is in you food and drink.

The World Health Organisation has recently issued a new guideline strongly recommending that we reduce our 'free sugar' intake to less than 10% of our total kilojoule intake, in order to reduce the risk of obesity and tooth decay http://goo.gl/y4JpMm

'Free sugars' refers to sugars added to foods and drinks by manufacturers, cooks and consumers, as well as those found naturally in honey, syrups and fruit juices http://goo.gl/y4JpMm

Much of the sugar we consume today is hidden in processed food and drinks that we may not think of as sweets - like smoothies and sports drinks.

Do you think about the sugar content in processed food and drinks? Are you surprised by how much sugar is in the drinks we've compared?

"Life is not about how hard you can hit, Its about how hard you can get hit, and keep moving Forward." - Rocky

Some of the greatest motivational speeches you will ever hear. I did not put this video together, but these would be my favourite speeches of all time.
With out doubt ever training session before ever football match, I have a playlist and at the top of that playlist are these speeches. There get me going, excited, inspired, and focused on the goal.
If these speeches can not rev you up I do not know what will.

The Most Motivational Video You'll Ever Watch I DO NOT OWN ANY OF THE CLIPS, PICTURES, OR AUDIO. ALL RIGHTS BELONG TO THE ORIGINAL OWNERS. This video was made in honor of Charles Kojo Kyeremeh Jr. Rest i...

I know I have posted, Videos and picture before of the great man Muhammad Ali, But this Video never Gets old.

One thing everyone can Learn Of this man is to be confident, and back yourself in what ever you do. Believe YOU Can.

BE THE GREATEST YOU CAN BE!!

Muhammad Ali Speech Great speech - The greatest boxer ever.

Feeling a bit run down? Or does this unpredictable weather leave you sick?

Why not try this Immune Boosting Green Smoothie.

The name says it all.

2 Whole Oranges
1 Whole lime
1/2 Whole lemon
1 large handful baby spinach leaves or your choice of greens
small sprig parsley
1 1/2 - 2 cups water depending on your desired consistency ( see notes )
1 teaspoon Natural Immune Support

Peel oranges, lime and lemon.
Combine in a blender, with baby spinach, parsley, Natural Immune Support and water.
Blend for a few seconds until smooth.

Serves 1

NUTRITIONAL INFO PER SERVE:
Protein: 3.7 g
Total Fat: 0.5 g
Saturated: 0
Carbs: 17 g
Sugars: 17
Fibre: 7
Kilojoules: 399
Calories: 95.4

Think you can also add to further boost your immune system:
Pineapple
Manuka Honey
Ginger
Turmeric

For those who are looking to add an extra session to their training week.
Why not give it a go and accelerate you results!!

Here at G-Force Personal Training, we would like to know what everyone finds hardest about their fitness journey?

Does not matter if you are trying to lose weight, gain weight, or prepare for a sporting event, we would like to know?

You can either post below or message us.

By doing this, you will help us, and in turn we are able to post more valuable content for everyone on our page.

Help us Help you even more.

Your assistance will be greatly appreciated

Kind Regards

Gaetano Faranda
Fitness Specialist

As the second full week of the year begins, we are getting busier and busier with people wanting to achieve their health and fitness goals. If you do not want to miss out, contact us now to book in your First free session.

A limited number of spots available, so do not leave it to late.

beast motivational video Ultimate Motivation No Excuses full hd "Video (File Format)" Business Training Success Coach Personal Development Secret Motivation Inspiration Life Attraction Leadership Coaching Management Sales...

As the festive season comes to an end and life returns to normal.

What are your GOALS for 2015??

Remember a good Goal is:

Specific
Measurable
Achievable
Realistic
Time based
Exciting
Recorded

If you need help with your goal setting, feel free to contact us so we can get you started.

The finished product.

To make the protein Jelly, all you need is two ingredients. Gelatine Powder and your Favourite BCAA's ( personal favourite Xtend Strawberry Kiwi).

First you add 3 teaspoons of gelatine powder and 2 scoop of your BCAA's to you container.

Next add 500ml of boiling water to the powder and stir it well.

Then add 200ml of cold water, continue to stir to ensure all of the mixture is disolved and place in fridge until it hardens up and is ready to eat.

( for those who like their jelly to be slightly more dense. Increase the gelatine powder to 4 scoops)

who needs lite aeroplane jelly
when you can make
PROTEIN JELLY!!
The whole container has 56 calories and 14 grams of protein.
0 g of carbs and 0g of fat!!!

The recipe for the protein jelly will be posted sometime today.
so if your interested, make sure you keep an eye on our page!

I'm on holidays, and I still find time for exercise. What's your excuse?
(view from our early morning mountain climb)

I would like to Congratulate all my clients who have completed the Goodlife 12 week Challenge.
Some great results coming from the past 12 weeks, with a lot of goals being met.
But remember, it does not stop at the end of the challenge.

THIS SUNDAY!!!!!!!

I would like to congratulate Gaye Telford for her effort in the half marathon and Jess Dickson and Jess Diec for their great run in the 5 km run today at the the Melbourne marathon festival.
You all made me proud today

As if this weather does not excited everyone for summer. And with the warmer weather people are looking to cool down with a nice cold treat.
Here is a recipe I stumbled across

Watermelon-Jalapeño Ice Pops
Ingredients
3 cups fresh red or yellow watermelon cubes, chilled
1/2 cup sugar
1/4 cup fresh lime juice
1 tablespoon light-coloured corn syrup
1 tablespoon liquid pectin
1 large jalapeño pepper, halved and seeded
2 teaspoons grated lime rind

Preparation
1. Combine the first 6 ingredients in a blender, and process until pureed. Stir in lime rind. Pour into 8 (3-ounce) ice pop moulds. Freeze 6 hours or until firm.

GIVE IT A TRY!!

Spots are almost full. To register for the last couple of spots let me know.
We are waiting on several people to confirm, but first in best dressed.