Change your trajectory by 1%

Change your trajectory by 1%

Last night at Huddle HQ we had a conversation about making small changes (1%) in everything that you do and how this can impact your journey to your goals greatly. Small changes make a big impact!

What would your life look like if you changed your trajectory by 1%?

Here’s a wee follow up to that conversation.

Why muscle is awesome (things you may not know!)

There was a time when cardio was all the rage. It was the center of the fitness industry for decades, but oh how times have changed!

Today, muscle is coveted. And fairly recently, for the first time, women strive for the athletic, muscular look of an athlete over being thin.

And you know what? I think this is awesome!  Not just because it shows how we are evolving but because there are tremendous benefits to carrying more muscle mass (and less body fat)

You see…life has changed A LOT in the last century. Day to day life once involved physical labor, which is great for building and maintaining muscle.

But because the world doesn’t work that way anymore, it’s very easy for humans to be low on muscle mass and high in body fat. It doesn’t look good when you’re young and it’s detrimental to your health, vitality, and mobility when you’re older.

As I see it, here are the top 5 benefits of building and maintaining muscle mass:

1.     Increased metabolic efficiency – when you hold more muscle, your body needs higher amounts of energy to survive. Muscle is 3-5x more metabolically active at rest, which means muscle tissue burns significantly more calories at rest than fat.

2.     Improved insulin sensitivity – this means more control over blood sugar levels and lower instances of diabetes. You’ll also have better blood glucose control. So, less dietary glucose (sugar) will store as body fat and you’ll have more energy overall.

3.     Fight sarcopenia – this is age-related muscle loss. This actually starts around the age of 30, but you can reverse and prevent it by hitting the weights. So, if you want to get around the when you’re older, not shrink in height, and be strong rather than frail, work to build muscle and keep it! Use it or lose it!

4.     Avoid disease – we all know that excess body fat causes a variety of serious health conditions. One of the best ways to keep fat off is by building muscle. And in doing so, you can avoid potentially deadly conditions like stroke, heart attack, diabetes, and many others. Are you doing all you can to avoid lifestyle-related disease?

5.     Gives you confidence – when you have more muscle you have less body fat, and it should be no surprise that it’s a huge confidence booster! This confidence will spread across all areas of your life, as a better version of YOU emerges. You’ll inspire those around you as you become more positive, fearless, and proud of the body you’ve created.

So you might be wondering…what’s the best way to build and keep muscle?

First thing is first – you MUST be lifting! Here at Huddle, we are experts at designing safe and effective programs that will have you growing your muscle mass to result in all the benefits above and more!

Other important factors include proper nutrition that supports building muscle, sleep, hydration, stress management, and mobility work.

If you or someone you know has been putting off the exercise or maybe even fearing building muscles (ahem, ladies!), I hope you see how essential it is. Not just for now but for your future as well. So much of what we face when we’re older can be prevented by the choices we make now.

So, if you’re currently training in one of our programs consistently…BRAVO! You’re giving yourself a gift every time you walk through our doors, so don’t forget that! Who can you forward this email to/share this post with who NEEDS to hear this message? Our future and current health and happiness depend on it.

If you’re not actively working on building or maintaining muscle, I ask you, for the sake of your future self, to come in and have a chat with one of our expert coaches. It will change every aspect of your life from how you feel when you look in the mirror to potentially how long you live and with what quality of life. Don’t put it off. You deserve your best. Just comment below so we can be in touch.

To your muscle,


P.S. If you’re ready to make a BIG change in your lifestyle and want to commit to putting in the work to achieve better health and fitness, contact us know through our website here: let’s find a time for us to have a chat!

Your Limiting Factors

You want to succeed, right? You have the desire to exercise and eat in a way that will cause you to lose weight and/or get fit, don’t you? I know I do!  

So why is it SO HARD to actually make it happen?  

When someone starts out gung-ho about a program or idea about changing their body, they’re often so excited that they overlook how truly challenging it will be. When someone embarks on a fitness program, they always need to write down tangible goals and then send them out into the universe for accountability.  

What I believe is almost as important as setting the goals themselves is making a list of limiting factors – those things that will potentially hold you back and make achieving goals more difficult. The ones I most often see are family, finances, and work. By identifying these limiting factors to begin with, you can come up with a plan for how to get around them so they do not hold you back. This preemptive work can truly make all the difference.  

Once you’ve identified limiting factors and have set a plan for how to counter them, you should be set for success, right? Well, again, it’s not that simple because you have to TAKE ACTION.  

I can give you EVERY SINGLE TOOL you need to be successful, but it is up to you to implement them.  

If you lose focus or the scale is moving too slowly for your liking, I want you to know that I am here for you to support you 100%. I want you to remember the big picture – what it will mean for you to look and feel better, live longer, and to have more energy for the things that are truly important in your life?  

I am here to recognise and support your efforts and to celebrate your success. If you want to really succeed, you can’t go it alone. So share it all with me - your successes AND your challenges. Hit reply and let me know!  


P.S. If you’re ready to make a BIG change in your lifestyle and want to commit to putting in thw work to achieve better health and fitness, contact us know through our website here: and let’s find a time for us to have a chat!

How to get what you want in fitness and in life

There was a time years ago I fell into this trap. I saw someone on social media who looked how I wanted to look. I wanted to know EXACTLY what he did - workouts, meal plan, supplements, etc so I could do it too.  

And I did. But the results weren't the same. Because I live in a different body than he does. I have different genetics than he does.  

I learned quickly through my own experiments and through coaching that results are individual and that one person's approach that gets them phenomenal results won't work for the next person, particularly in regards to nutrition.  

But reality is also that we are all built differently. Our muscle fibers are different. Our caloric needs are different. So, recommending and subscribing to a "diet" plan is setting you up for failure. Stop thinking keto or paleo or low carb. Think long-term - what can I do forever?  

And worse now is that there are SO MANY PEOPLE online selling nutrition and fitness programs with absolutely no qualifications to do so.  

I must have seen a thousand times over the year a person post a photo of themselves with some type of caption that says "Want to know what I've been doing? Comment below, and I'll show you my plan!" And the comments flow in.  

But here's the truth. You don't need:  

*Their meal plan

*Their workout routine

*Their supplements  

This may sound strange coming from someone who's made a living on the above for years. But as I refine my coaching skills more and more, I know that those become temporary Band-Aids for bigger problems (hence the 95% failure rate when it comes to SUSTAINED weight loss).  

Here is what you need in 5 steps:  

1. A crystal clear goal - what EXACTLY do you want. Be super specific.

2. Reasons WHY - you're not buying into a meal plan for the sake of a meal plan. What's your BIG motivator?

3. You must take MASSIVE ACTION - that's right - dabblers need not apply. If you give your weight loss/nutrition/fitness efforts "dabbler" efforts, you'll only ever get mediocre results.

4. You must assess your results - how are you measuring progress? Through weight and inches? Strength and endurance tests? Blood tests?

5. Change your approach - if what you're doing isn't giving you the results you want. And change it again and again until you find what works.

All of the above only happens with serious commitment. When you've made your mind up that you are changing. We change when the pain of remaining the same is greater than the discomfort of change and ONLY then. So, let me ask you...  

*What can you use in your life as LEVERAGE to facilitate change?  

*Are you suddenly in physical pain due to your weight, nutrition, or lack of strength?

*Have you gotten a warning from your doctor about your health?

*Do you have a new grandchild that you've decided you want to be around longer for?

Look. The reality is that you are smart enough to know if carrots or potato chips are a better choice. You know that stopping eating at 80% full is better than stuffing yourself. You know that drinking water is better than coke.  

So, my suggestion to you is to STOP searching for motivation and make the decision that you are ready, willing, and able to change. Because everything is a decision. And we can decide to change or not. Either is ok but understand the outcome that follows your choice.  

Is there value in working with a coach, using meal plans, and taking supplements? ABSOLUTELY! I do a lot of this personally, and I've helped hundreds of people change their lives doing this. BUT - if it's a short term Band-Aid solution, you need to refocus on the 5 steps I outlined above. Because until you connect your changes in nutrition and fitness to a bigger goal with a powerful why, those changes will always be fleeting at best.  

But work with a coach to find out what's best for you. Stop idolizing images you see online and trying to do exactly what they do. Don't ask for their meal plans. Get clear on what you want, find the leverage to change, and take massive action until you're where you want to be while continuously assessing and tweaking along the way.  

I hope this gave you some powerful things to think about. Have you fallen into the trap as I have? What are you committed to for the rest of 2018?  

Reply and let me know!  

To Your Success,


P.S. If you’re ready to make a BIG change in your lifestyle and want to commit to putting in the work to achieve better health and fitness, contact us know through our website here: and let’s find a time for us to have a chat!

Where's your finish line?

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Imagine how completely frustrating and confusing it would be to run a race in which there was no clearly defined finish line. How would you know which direction to run? How would you keep from wasting your efforts? How would you find the drive and motivation to go forward, if you didn't even know where forward was?

With no finish line, not only would you not know where you were going, you'd also have no way of knowing how to get there. To run the race, you must know where the finish line is and you must follow a course that will get you to that point.

The same is true for any accomplishment. It's crucial to know exactly where you are going and to determine the precise course of action that will get you there. A vaguely conceived finish line can never be crossed.

Do your efforts today have a clearly defined finish line? Are your efforts moving you along the course that will reach that goal? Or are you just running around in circles? The only way you can win the race is by knowing exactly where to run.

Workout Buddies are the best! Here's why!


Researchers from the University of Pennsylvania have discovered what we knew all along: that a strong and supportive community works best as a fitness motivator than the usual #fitspo videos and pictures we see on Instagram!


In the study, 217 students were enrolled into free exercise classes at the University. They were split into 2 groups, the first group received motivational images, videos and information. The second group saw no messaging, but placed into social networks where they could follow each other’s progress.


The study lasted 13 weeks with a clear winner: workout buddies motivate each other to exercise and actually improved over time!


The research findings do not surprise us here at Huddle HQ. We know that it is a no-brainer that a workout buddy helps us to:


-       Get to the gym,

-       Work hard during each class and push for results,

-       Get that coffee after class for a spot of gossip and a chat,

-       Reduce our stress,

-       Be accountable,

-       Have way more fun than if you are on a treadmill alone, and

-       Maintain our lifelong journey of health & wellness.


Our Core Values recognise that our community is our foundation:  


“Teamwork – Huddle Group Fitness is all about team. We work together to smash our goals. We foster an inclusive, empowering and inspiring team environment.”


If you have been following Huddle’s 28-day Feel Good Summer Series, you will know that next week is BRING A FRIEND week! This is your chance to get your own workout buddy to motivate you.


So, have a think about who in your life needs a fun workout buddy like yourself and who you would love to work out with and bring them along!! Tag them in this post and tell them that they’re coming to Huddle HQ!

Understanding the scales - What the magic number really means.


At one time or another, you have almost certainly stepped on a scale to check your body weight. But relying on the scale to tell you if you're at a healthy body weight can be frustrating. Understanding what the scale does and does not tell you will help you keep the scale's information in perspective.

The Difference Between Fat and Muscle


A scale simply measures your total body weight in kilograms (or pounds). It does not measure how many of those kilograms are muscle, bones, blood, etc. and how many are fat. Exercise physiologists call this ratio your body composition, typically referred to as percent body fat.

Focusing on the number on the scale is problematic because you don't know how many Kg’s are from fat and how many are from muscle. You may have heard that "muscle weighs more than fat." That's not true. A kg of muscle weighs the same as a kg of fat: one kg. However, fat and muscle differ in an important way, muscle is much denser than fat. Think of it this way: Muscle is like a brick. Fat, on the other hand, is like cotton balls. It takes far more cotton balls than brick to make a kg. So a kg of fat takes up more space on your body than a kg of muscle.

Making Changes

Lets examine how judging yourself solely by scale weight can be misleading. Let's say you are sedentary and decide to start a fitness program that includes moderate to vigorous aerobic exercise for 20 to 30 minutes three to four days per week, and strength training two to three days per week. (Contact W&S for guidelines on how to develop a safe and effective program). If you combine this workout schedule with a sensible, adequate-calorie diet, research suggests you could potentially lose 500g to 1kg of body fat per week.

Your new fitness lifestyle could help you lose, say, 5 kg of fat in the next three months. In addition, your strength training program could help you gain about 1.5kg of lean muscle weight, a very positive change. If you used the scale as your only reference point, you might be tempted to think your new lifestyle wasn't working very well, because you'd see only a 3.5kg weight loss. But rest assured that you would have made truly positive changes.

Because of fat's low density, you'd probably see the 5kg loss as smaller circumference measurements around your stomach, hips and thighs. That's why paying attention to the way your clothes fit is generally considered a better way to assess your progress than focusing on the scale.

If you went just by the scale's number, you might be tempted to skip strength training, and that would be a shame. Additional muscle tissue not only helps you become stronger, making daily activities easier to accomplish; it also has an extra long-term advantage: Muscle tissue expends calories all day long, even when you are at rest. Over the course of a year, a few added kilos of muscle can help you burn thousands of additional calories

Getting Real About Weight

Keep in mind that your body weight can fluctuate by up to 2kg over the course of a day. This is especially true if you exercise fairly vigorously. The fluctuation is due to changes in the amount of water in your body. If you weigh yourself before and after an exercise session, you might find you've lost a kg or so. It's just water loss. If only results were that instant!

Likewise, if you weigh yourself right after a big meal, the scale might show you've gained weight. Additionally, women often show weight fluctuations in relation to hormonal changes during their monthly menstrual cycles. Checking the scale no more than once every week or two is usually best.

How much should you weigh? Health and fitness professionals frequently debate this question, but there's no clear-cut answer. If you have no risk factors, such as high blood pressure, high cholesterol or Type II diabetes, and adopt an active lifestyle that incorporates regular exercise and sensible eating, the weight you achieve over time will likely be your healthy weight. Patience and persistence are the keys.

Accurately measuring changes in percent body fat is an excellent way to track your exercise progress. To find out your percent body fat, ask your trainer to work it out for you during your next session. He or she is likely to use a skin fold caliper or the circumference measurement technique, both common methods.


Speaking of measurements, most personal trainers will take circumference measurements at various points around your body when you first start training with them. If they didn’t, they probably should have, so ask to have them done before your next training session. In the recent past I had a client frustrated with her results after only losing 1kg over a period of time. She was welling up as she told me how frustrated she was that she had been working so hard in the gym for such little result. By taking a new set of measurements and comparing them with our original measurements, we found she had lost 11cm around her waist alone. This was a prime example of muscle gain Vs weight loss, and how it does not always accurately read well on the scales. Needless to say she left with a huge smile on her face and a new attitude toward the scales. 


So remember – the scales are not the be all and end all. There are far more accurate ways to measure your progress, and there is nothing wrong with putting on a bit of muscle while you are trying to cut down your weight. In fact, it is preferred. The long term benefits of having some extra muscle mass will not only aid your weight loss, but will also increase your strength making it easier to complete your exercise routines and burn those calories!


If you want to get a good accurate idea of where you are sitting right now, or are interested in finding out your body fat percentage, Well and Strong has all the tricks in the book. Drop us a message now and let us get you on the right track and teach you how to track it right!