Step By Step Fitness Solutions

Step By Step Fitness Solutions Qualified Master Trainer and Punchfit lvl 2 instructor. Triathlon Australia accredited coach. Goal f Other classes are at studio.

Group classes Monday/Wednesday/Friday 7:00pm to 7:45pm Friday sessions are outdoor weather permitting. Personal training as per individual programs. Kids get fit and self defense classes available. Registered business ABN: 70 589 596 477 Step By Step Fitness Solutions

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26/11/2025

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Moringa is earning a reputation as one of the most powerful vegetables in the world, thanks to a nutrient profile that outperforms many everyday foods. Often called the “miracle tree,” moringa leaves contain four times the calcium of milk, three times the potassium of bananas, and twice the protein of certain meats. For many regions, it has become a natural superfood capable of supporting strong bones, healthy muscles, and balanced nutrition with just a small daily amount.

Researchers say the plant is packed with essential vitamins, antioxidants, and amino acids that help fight inflammation, boost energy, and strengthen immunity. In communities where nutrient deficiency is common, moringa has been used to improve childhood development, support pregnant women, and restore wellness in individuals lacking access to diverse diets. Its leaves can be eaten fresh, cooked, or ground into powder, making it one of the most versatile edible plants on the planet.

Doctors note that the combination of minerals, plant protein, and natural compounds found in moringa may also help regulate blood sugar, support heart health, and protect cells from oxidative stress. Some studies even suggest it may aid digestion and improve brain function, adding to its growing list of benefits. Despite its power, moringa remains easy to grow, drought-resistant, and accessible in many parts of the world.

As more people discover its surprising nutritional strength, moringa continues to stand out as a simple yet remarkable way to enhance daily health. A vegetable this rich in nutrients proves that sometimes the strongest superfoods come straight from nature.

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25/11/2025

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He trained nine hours a day, six days a week. Two hundred rounds of sparring so brutal he’d end each session crawling from the gym to a hot bath—just to be able to wake up and do it all over again. Today you’ll get a glimpse of the inhuman training that shaped Mike Tyson.

Tyson wasn’t just an athlete. He was a force of nature—built out of pain, discipline, and pure, unfiltered rage. Between the ages of 17 and 21, my friend Mike was a machine built for war.

He woke up at 4 a.m.
Ran three to five miles while the rest of the world slept.
And when someone asked him why he trained so early, he answered, “I do it because I don’t want to do it. You understand? That’s real discipline—doing the thing you hate even when nobody’s watching.”

Then he added, “I run at that hour because I know the other guys aren’t doing it.”

At 10 a.m. he’d finally eat—usually just oatmeal and milk.
At noon: his first boxing session of the day. Ten to twelve rounds, minimum.

At 3 p.m. he started the second half of training: technique work, mitts, heavy bag, jump rope, stationary bike. While other fighters were “dreaming of success,” he was bleeding for it.

At 5 p.m. he began the real grind: one circuit repeated ten times—250 sit-ups, 200 squats, 50 push-ups, 50 dips, 50 shrugs with a 60-pound barbell.
In total: 2,500 sit-ups, 2,000 squats, 500 push-ups, 500 dips, 500 shrugs. A warrior’s ritual.

He didn’t sit in church asking God to do the work for him—his faith was his discipline. Then he’d go home, drag himself down the stairs, and soak in a hot bath filled with Epsom salt.

Weekends? He didn’t believe in them.
“When I wasn’t training,” he said, “I watched fights. Ten hours a day.”

For five years he didn’t cheat, didn’t skip, didn’t complain.
“Sometimes I fell asleep with my gloves still on. I lived in a constant state of war.”

When people asked what he hated most, he said, “Training. It’s repetitive and boring. But that’s the price you pay to become a legend.”

Every day he looked in the mirror and repeated, “I’m the greatest fighter of all time. Nobody can beat me.”
It wasn’t arrogance—it was mental programming. He knew the body follows what the mind declares.

Experts today say that kind of schedule would destroy most athletes. But Tyson wasn’t “most athletes.” He was obsessed with his mission.

Here’s what you’re meant to take from his story: the pain you avoid is often the door to the life you want. Tyson wasn’t born a monster—he became one by repeating every day, “I’m doing this because I don’t want to.”

Remember: motivation isn’t what makes you dangerous. Discipline is. And the person who learns to respect pain becomes unstoppable.

If you’re ready to take back control of your life, now is the time. And if you haven't started yet, begin this Sunday—with your body, your health, your consistency. Hard? Sure. But who said greatness was supposed to be easy?

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21/11/2025

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Lifting weights releases myokines which are signaling proteins produced by muscle cells, which have beneficial effects on inflammation, hormone levels, blood sugar levels, brain health and so much more.

Myokines act as messengers, communicating between muscles and other organs, impacting various bodily functions.

Myokines are released during muscle contractions when weight training and play a crucial role in mediating the positive effects of exercise.

Myokines, particularly IL-6, have been shown to reduce inflammation, both acute and chronic low-grade inflammation, associated with inactivity, aging or metabolic disorders.

Additionally, myokines, including IL-6 and irisin, can improve glucose uptake, enhance insulin sensitivity and regulate glucose metabolism in the liver and pancreas.

Some myokines, like FGF21, can cross the blood-brain barrier and have been shown to improve cognitive function, reduce inflammation and protect against neurodegenerative diseases.

Strength training regulates hormones by boosting beneficial anabolic hormones like testosterone and growth hormone, increasing insulin sensitivity to control blood sugar, and reducing catabolic stress hormones like cortisol. It helps maintain a healthy balance of hormones, which can improve mood, muscle mass, bone density, and metabolism, particularly as people age.

PMID: 15831061, 20827340

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16/11/2025

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Rowing outruns the treadmill when it comes to calories burned and muscle engagement.

By blending cardio with resistance, every stroke strengthens arms, shoulders, core and legs while torching fat.

With proper technique and consistent intervals, you’ll boost endurance and reveal lean muscle definition.

From posture improvements to afterburn effects, rowing delivers versatile benefits at home or in the gym.

Discover the full breakdown of muscle groups worked, optimal workout durations and top beginner rowers in the article below.

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16/11/2025

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🚨 BREAKING: New research shows it may ease muscle soreness, fuel your workouts, and even support strength gains.

A 2024 study (Hemmati et al.) found that drinking honey water before training reduced muscle soreness by up to 30% and improved strength performance in tests like wall-sit endurance and 1RM attempts. This is thanks to honey’s anti-inflammatory and antioxidant properties, which help reduce DOMS, and its mix of quick-digesting sugars, which provide fast energy and support glycogen replenishment.

Honey water works as a natural pre-workout because it gives you quick energy, antioxidants to fight exercise-induced stress, and small amounts of natural electrolytes. If you want to try it, mix 1–2 tablespoons of raw honey into 8–12 oz of water and drink it 30–60 minutes before training.

If you prefer a ready-made option, Bees Water Organic Simply Classic is a clean, convenient alternative made with organic honey and spring water great for pre-workout energy or post-workout recovery.

As always, if you have diabetes, allergies, or medical conditions, talk to a healthcare professional before adding honey water to your routine.

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15/11/2025

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Rowing is cardio for people who hate cardio.

It hits everything—legs, arms, back, trauma.

Low-impact, high-regret, full-body destruction.

You’ll fix posture, melt fat, and question your life choices every stroke.

Improves stamina, burns calories, ruins egos.

Full guide below if you’ve been pretending treadmill miles count as effort.

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11/11/2025

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Six short sprints can boost your growth hormone by 771 percent.

Science shows that doing six 30-second all-out sprints, with rest in between, triggers a massive surge in human growth hormone (HGH)—up to 771 percent higher than normal. That’s not a typo. Seven hundred seventy-one percent.

HGH is your body’s natural repair and recovery booster. It helps build muscle, burn fat, and slow down aging. And here’s the wild part—you don’t need hours in the gym to activate it. Just short, intense bursts of effort do the job.

This kind of training, known as high-intensity interval training (HIIT), shocks your body into releasing hormones that stay elevated for hours. It’s your brain and muscles working together under pressure, sending a signal that says, “grow, recover, adapt.”

The takeaway? Fitness isn’t always about how long you train, but how smart you train. Six rounds of 30 seconds can literally transform your hormone response and energy levels.

Next time you need a boost, trade the treadmill for a few powerful sprints. Your body will thank you.

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