Let’s K.I.S.S

No, I’m not making a pass at you! I’m about to let you know what our focus will be turning to this term!

It’s been a wild ride over the holidays with us finally being able to talk about Cam’s experience here with us at Crabtree Fitness after his departure from the Biggest Loser House. As you are aware we have been training Cam for the last 10 months and part of that training was to keep his nutrition on track.

The “diet” Cam was put on in the Biggest Loser house was completely unsustainable and very extreme! I was shocked at how little he was allowed to eat. This “diet” was for a weight loss competition which is far from the guidance we like to give as part of our long term positive lifestyle changes.

Not long after Cam came home we altered what he was eating and transitioned him onto a simple healthy eating plan that still allowed him to lose fat.

This brings me to K.I.S.S. -KEEP IT SIMPLE STUPID!

We are constantly bombarded with information on weight loss, diets and nutrition. Finding information on nutrition has never been easier, but it has also become more complicated than ever before. TOO MUCH INFORMATION!!! “don’t eat bread” “don’t eat carbs” “don’t eat meat” “don’t eat after 6pm” “eat grain fed meat” “buy organic” “go gluten free” “eat for your blood type” “eat 8 times a day” “don’t eat for 5 days then eat whatever you want” “juice everything” ………. It is endless!

It doesn’t have to be complicated.

Our focus this term will be to give you the simple guidance you need when it comes to a healthy lifestyle, whether it be for fat-loss or maintaining a healthy weight.

We eat bread, meat- non organic, eat after 8pm, don’t eat for our blood type, don’t juice, eat carbs after 6pm, don’t starve ourselves and gluten is part of our nutritious regime. We share this information because it’s working out ok for us!!!!

We see people having a constant battle with what they should or shouldn’t do.

Let’s get real. K.I.S.S  The number one thing you can do for your health is EAT LESS CRAP. Number 2, eat more nutrient rich food. These 2 golden rules aren’t fads or trends  they are contributors to a healthy lifestyle.

Over the next few weeks we will be posting our K.I.S.S. recipes and tips on what to eat and when to eat it for the best results and the healthiest future. lifestyle not trend

At our bootcamps over the next week or so we will be doing our fitness testing again. There is no pass or fail on this. This is a measure of where you are at the moment. Then, we will retest at the end of term. If you put in the hard yards over the next few weeks you will see some terrific results.

We are looking froward to a fantastic term with you guys, bring it on!



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Cam’s Biggest Loser Transformation (continued)

Cam’s life was undoubtedly saved because of his unbelievable journey as part of The Biggest Loser Australia.

We, Paul and Jackie, at Crabtree Fitness have captured his amazing transformation as he trained hard with us to become the athletic man he is today. We are so proud of his results and have extreme faith that this is a long term commitment for Cam and his family.

Please take the time to watch this slide show which captures the emotion of Cam’s life as a father, husband and mate.




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Cam’s Biggest Loser Journey With Crabtree Fitness

There’s a new Cam Brown in town! Cam joined The Biggest Loser Australia as an inactive obese, chain smoking, junk food addict. As you may know Cam had to leave the Biggest Loser house after only 2 weeks on the show, because of his heart condition.

We would like to share his story from behind the scenes as he continued his transformation away from the Biggest Loser house, here with us at Crabtree Fitness Professionals.

The short movie shows his transformation from a husband and father that let his health deteriorate, to the present day where Cam, supported by us his trainers, his wife Bianca and fellow boot-campers, transforms into the fit, energetic man he was always meant to be!

This was no temporary rapid weight loss, this was the new beginning, which was going to be for life, not just until the finale of a TV show!

With support, professionalism and direction you, like Cam, can achieve anything. We at Crabtree Fitness have been thrilled to see a number of physical transformations by clients taking on permanent lifestyle changes, albeit in a much less public forum than the Biggest Loser.

What sense does it make to try to lose weight for a holiday, a new years resolution, a birthday, a wedding or even a TV show, when you can do it for ever!! Cam and Bianca have decided there is no going back and we believe them.

Stay tuned for more instalments of Cam’s journey.

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Games Week, Gold Coin Sessions and Term 2 Prices

As term 1 draws to a close we just have a little bit of information for our crews to take on board. Firstly, thumbs up to all those who have kept a food diary this term. It has been enough to keep people accountable and opened their eyes to just how much, or in some cases, how little they were eating. Take from this what you can and use it into the future to keep your nutrition on track.less fromGAMES WEEK

With the introduction of “Malcolm” this term, you guys have worked damn hard! We thought you deserve a bit of a break! So we will be having some light hearted fun (still in the form of exercise) with a “game theme” this week. Paul and I are knuckling down with our planning and coming up with some rippers for you guys this week!


During the term 1 School holidays we will be having our “Gold Coin” Bootcamp sessions as we have a break in our normal timetable.

We will be holding morning and evening sessions on Tuesdays and Thursdays to try and cover all bases.

The morning sessions will be at 9am at the Buninyong Football Oval, Forest St, Buninyong.

The evening sessions will be at 5.30pm at Emmaus Primary School Car Park, Geelong Rd, Mount Clear.

Week 1 of the holidays; Tuesday 8th April , Thursday 10th of April

Week 2 of the holidays: Tuesday  15th April, Thursday 17th of April

Term 2 will start **Monday 21st April and will run for 10 weeks. Prices are as follows and will be charged upfront at the beginning of term;

~ 5 sessions per week $325 ($6.50 per session)

~ 4 sessions per week $280 ($7 per session)

~ 3 sessions per week $225 ($7.50 per session)

~ 2 sessions per week $160 ($8 per session)

~ 1 session per week $100

Couples discount:- the price for sessions combined per week (not 2 lots of fees).
Receive $50 off when you sign up a friend for the term (2 sessions a week or more).

**When a public holiday falls on a Monday we will only hold an evening session. Monday morning attendees can swap to the evening or come to another session during the week to make up (This applies to the first session back on Easter Monday).


We would also like to congratulate everyone on their awesome results this term!! We can see a visible difference in a lot of our bootcampers and the tape measure will tell the story this week as we bring it out from hibernation. We will try and grab everyone who wants their measurements taken again at some point throughout this week.nutrition is..

Not only have clients lost centimetres, they have also made tremendous gains in their fitness. We had quite a few new faces join us this term and they have made fabulous in roads as the term has progressed. WELL DONE TEAM!

P.S Make sure you tune in to Channel 10 for the Finale of the Biggest Loser. (Go Cam) It will be on some time in the first week of the holidays, we will keep you posted as the date draws nearer.


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The Food Diary Of A Personal Trainer

Thanks to those who have shared their food diaries with us so far this term. Hopefully our feed back has been helpful as you continue making positive lifestyle changes to reach your goals.

I thought I would share my food diary from a fairly typical week. As you look at this keep in mind that I’m eating to maintain a healthy weight, maintain muscle mass and fuel my body for the very active lifestyle that I lead. The foods I eat aren’t fancy or gourmet, in fact they’re probably a little boring as I hate planning, preparing, cooking, shopping and pretty much despise the whole cleaning up process of food. I like to keep it as simple as possible, why waste time on  food when I could be out exercising!

food diary screen shot

I try to drink 2 litres of water per day and any “salad” that I have is packed full of the good stuff not just lettuce and tomato. The chicken in my salads and rolls is pre-cooked tenderloins or chicken breast, I try and steer clear of processed meats (apart from bacon). As you can see I have a caffeine problem, but all latte’s are skinny with no sugar. All bread, wraps, pasta or rice is wholemeal. When I had no afternoon snack I usually have had a late lunch. I try not going more than 3 hours between meals otherwise I get hungry and make the wrong choices. We rarely have take-away but if we do it would be Subway (the kids choice).

Most of the food listed here can be found as a recipe on the website, use the search box on the top right hand side to find them. Paul eats pretty much the same as me but probably more in quantity and he also sneaks in the occasional Pepsi Max, to my horror!!stop eating crap

We have 2 weeks left in this term, I will post our gold coin session times and days next week as well as next terms prices.

We will be inside the double gym for terms 2 and 3 at Damascus for our early mornings.

We will be inside the Buninyong gym for our evening sessions and will see how we go for space before making a decision on whether we will be there permanently over the winter. Because of the limited space and regulations with my public liability insurance, once we are inside the gym it will be a “child free” zone.

The mum’s/dad’s group will be still outside for the beginning of term 2 and will remain child/preschooler friendly.

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SportzBiz V.I.P. Night………Chocolate Raspberry Slice Recipe

On Thursday we were fortunate enough to have Jonny and Stu from Saucony come to our  early morning bootcamp with a carload of shoes to road test for the session. Anyone who was happy with the shoes they tried can now head down to SportzBiz on Wednesday night and receive 20% off the RRP price. If Matty doesn’t have them on the wall he will contact Stu, who can arrange a speedy delivery.

The feedback we got from Saucony was fantastic; “Hi Jackie, had a great time this morning. Has to be one of our best sessions yet- everyone was so keen!. Thanks for advertising for us and hopefully we will see you again soon, Jonny”.

And this from one of our bootcampers; “Fantastic, extremely professional and a service and opportunity that you don’t get very often. A credit to all 3 parties involved. Great stuff!”

It was great fun and as everyone knows we love our Sauconys and just wanted you to share in the experience of trying them out.

As I mentioned before we are having an open night at SportzBiz this Wednesday the 19th of March from 6pm until about 7.30. Matty is opening the store for Crabtree Fitness clients and their families for 20% RRP STOREWIDE. We will be supplying the protein balls, muesli slice and the new recipe below for the chocolate raspberry slice! So if the kids need some footy boots, a mouth guard, netball shoes or you need some new tights for the winter months or that new pair of runners, come on down and we will see you there! Remember, if you can’t get there you receive 10% off all the time when you mention our name. Support local, independent business in Ballarat!


1/2 cup of rolled oats ( make into a flour in the blender)

1/4 cup of cocoa or cacao

1/2 cup of chia seeds

2 cups of brown rice puffs

2 Tablespoons of peanut butter

2 eggs

120g apple puree

1/2 cup of skim milk

2 Tablespoons of honey

1 Tablespoon of coconut oil nectar (sweet spread)

150g of firm low fat ricotta ( I used normal ricotta and drained it)

1/2 cup of raspberries

Flaked almonds

Put all dry ingredients in a bowl apart from almonds. Then blend all the wet ingredients apart from raspberries and ricotta. Mix together and pour into a lined slice tin. Crumble the ricotta over the top followed by raspberries and finally almonds. Bake in the oven at 170 degrees for 25 to 35 minutes. Remove when cooked and leave in tin for 5 minutes. Remove onto wire rack to cool completely then cut and refrigerate. Tastes a bit like crunchy brownies!Chocolate raspberry slice

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Food Diary Check………Granola Recipe

We have been working on our food diaries for a few weeks now. This is usually the time when it starts to get a bit hard sticking to the clean eating/eating healthy plan. Consistency is key here guys. Be consistently good and results will follow.

How does yours measure up to the ideal? What is the ideal? Well, “the ideal food diary” would include some of the things listed below;

An adequate breakfast packed full of protein, especially if you’ve just done bootcamp (a couple of pieces of fruit or toast is not enough breakfast).

You should be eating quality food every 2-3 hours, 5 or 6 hours between meals is too long. Our bodies run out of steam and then we tend to overeat when we do eat if we go too long between meals.

Are you getting plenty of veggies and salad in? Not just lettuce and tomato, go the whole hog and include a variety of veg and salad everyday. Grab something different to try every time you stock up in the fruit and veg section on your weekly shop.

Are you including nuts, seeds and whole-grains in your diet? These are a great source of protein and contain good fats for energy production. If you are still eating “white” products try and make the swap to brown (brown bread, brown rice, wholemeal pasta- the browner the better), avoid white foods they are highly processed and are quickly stored as fat if not used by the body immediately.

Are you limiting the amount of processed crap? The less human interference the better!

Are you drinking at least 2 litres of water per day? Please avoid softdrinks, diet drinks and juices, get your calories from food.

Aim to include mostly whole, nutrient rich foods in your food diary. Go through and highlight the foods that aren’t, at the end of each week. It should be at least an 80/20 ratio (80 being nutrient rich). If your percentages are out  it’s up to you to alter your intake to improve your percentages as each week passes. YOU CAN DO THIS.


The following recipe can be used as a breakfast cereal, a topping for yoghurt, a snack on the run or just something to keep on hand to stop you heading to the vending machine for that snickers bar. I made the recipe up this week with the ingredients I had in my pantry (except for the rice bran).

GRANOLA/MUESLI/CEREALgranola ingredients

I used half a cup of the ingredients above apart from the linseeds, I used a quarter of a cup. From left to right the ingredients are; dried cranberries, pepita seeds, sunflower seeds, linseeds, chia seeds, flaked almonds, goji berries, quinoa flakes, rolled oats, walnuts and rice bran. ( omit the oats if you want it to be gluten free)

Mix all the ingredients apart from the dried fruit with 4 tablespoons (or less if you don’t like it too sweet) of melted coconut nectar spread (Safeway, asian section next to the coconut oil). Place on a baking tray lined with baking paper and place in the oven at 160 degrees for 20 to 30 mins, turning so it browns. Remove from oven to cool and add dried fruit. I also added some extra oats and quinoa to make it go further, as well as some sultanas. Store in an air tight container. This is mine mixed with Chobani Yoghurt and berries. D-E-L-I-S-H!!Ganola yoghurt

Next Monday is the Labour Day holiday. There will be NO bootcamps at 6.15am in Mt Clear or 9am Buninyong. We will still be holding our 7.15pm session at the soccer oval in Buninyong. Feel free to come along in the evening or make up for your session on one of the mornings or daytime sessions you don’t normally attend. Have a great week, train hard and eat clean!

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