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A FITNESS LEGACY

Fred Liberatore

Empower ordinary people in my Book SWEAT SWEAR SMILE


If my book book inspires just one person to shake themselves out of the physical slump they find themselves in and propels them in a morepositive and healthy direction, then I have achieved my goal.

These pages are more than a book for me; they are a fitness legacy that I feel so excited to share following my four fulfilling decades living and breathing this great industry from end to end.

I hope these words will empower ordinary people to find the motivationand strength that I know is within them. The duality of my personal and fitness journeys over so many years has resulted in incredible transformations not only for myself, but for my clients as well.

This evolution continues each day that I live and work in the business that I love: helping people to find the best versions of their physical selves.

This achievementhas a wonderful impact on all aspects of their lives. SWEAT SWEAR SMILE  Imparting the lessons I’ve experienced over such a long time in this book is a small way to thank and give back to an industry that has been so inspirational and kind to me. I am honoured to assist every individual who asks me to be a part oftheir fitness journey. As I watch them discover inner qualities they didn’tknow they possessed, I find myself learning something new from them,their challenges and how they dig deep to find the strength to overcomethem. This experience with each person helps me to become a better versionof myself too. What an amazing connection to look forward to each day!I have been asked time and again to share my insights, my story, myexperience — even my secrets — and through this book writing process, I have been able to reflect on the long and windy road that led to my healthand fitness dreams coming true. This has added to my own personal growth in a whole new way.Every client I work with knows they will receive more than just personaltraining. It’s not simply physical training, we also train the mind to gobeyond its former limitations. I have high expectations for my clients to succeed and this spurs each person on to make a commitment with me and with themselves and they work even harder than they thought possible.They know if they want results — real, tangible, life-changing results —then I am the guy for them


Fasting and Blood Sugar Levels

By Fred Liberatore • October 6, 2024
Fasting and Blood Sugar Levels

Fasting and your Metabolism

By Fred Liberatore • September 11, 2024
Our metabolism, or more correctly our metabolic rate, is based on the energetic costs of keeping the cells in our bodies alive.
The definition of fasting is quite simple

The Fasted state !

By Fred Liberatore • September 4, 2024
The definition of fasting is quite simple.I have read through countless dictionary entries and website descriptions of fasting, and have decided that the best definitionof fasting is the following: “The act of willingly abstaining from some or all food,and in somecases,drink, for a pre-determined period.”

WHAT’S THE DEAL WITH GUT HEALTH?

By Fred Liberatore • August 10, 2024
Gut health has certainly risen to prominence in recent times, there’s a buzzword – microbiome – and you may have seen new products appearing inthe supermarket such as kombucha, kefir, fermented foods, foods nowlabelled with prebiotics and/or probiotics. But what does it all mean?

WIN THE FOOD BATTLE AT NIGHT

By Fred Liberatore • August 8, 2024
You should not take in any more carbs after dinner.Regardless of your hunger, you must control it mentally and forceyourself to abide by this rule. Keep your eye on the prize. In themorning you get to eat a grandiose meal, so just look forward tothat and make sure not to sabotage all your efforts throughout theday

THE FITNESS INDUSTRY DOES NOT ALWAYS GET IT RIGHT

By Fred Liberatore • July 29, 2024
Get a six-pack in 14 days! Overindulged? Take this product! These campaigns all imply you don’t fit the idealised body. They also imply their superior product offers a magical ‘quick fix’ solution to your problem. Their focus is always on the extreme examples thatare usually unattainable and target the masses, rather than focusingon the individual and creating sensible goals that apply to the person’sunique situation Only the unscrupulous organisations hook clients in with enforced 12-month lock in contracts

CRUSHING YOUR LIMITATIONS

By Fred Liberatore • July 27, 2024
ometimes it’s subtle and fleeting, but nonetheless it’s there. It’s time to kick that ‘itty-bitty-shitty’ committee to the curb! Talking to yourself when training either drives you to achieve more or stops you in your tracks. To stop the vicious cycle, let’s rephrase the way we talk. Aside from using the positive language and self-talk that you know about, I’m going to challenge and shift your mindset

WILLPOWER – A USELESS WORD

By Fred Liberatore • July 26, 2024
The first problem here is that willpower is only a conscious undertaking; it is superficial and easily loses any ground it might make. Your minute-to-minute and day-to-day choices are usually guided by your sub conscious mind, not the conscious mind, so you will always default back to your subconscious motivations
we talk about sweating

SWEAT AND WHY WE NEED IT

By Fred Liberatore • July 22, 2024
sweating is the bodies cooling mechasism and a great way to also burn fat Sweating is a contributing factor to controlling body temperature, making sure that you do not overheat. The human mechanism is so intelligent, and innately understands what to do for its optimal function.

GET A GRIP

By Fred Liberatore • July 22, 2024
From there I learnt a long time ago your grip strength was key to getting certain movements done, like pulling movements such as chin-ups in the park or hanging off a swing. As a kid we would see how long we could hang from a tree branch until our forearms gave way (I always won that game!).
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