Category Archives for "Transformations"

Shelley’s Fit, Healthy Happy Mum transformation

I am very lucky that I love what I do and get to do it everyday.

And it’s thanks to people like you that allow Julius and I to write and help make a big difference in this world.

Which brings me to a beautiful and shining light…Shelley. Such an amazing mum and someone that I am so grateful to have met and gone on this journey with.

Now heres the gob smacking amazing part. Hope you’re sitting down 😉
Shelley is 45 years old!!!!! Omg right?!

She looks and feels like she is in she early thirties!!

But it wasn’t always that way.

While Shelley didn’t have a LOT of weight to lose, she still came to me in a place I wish for no mum to be in.  It broke my heart to hear these words come out of her mouth the day she told us (Julius and I) that she thought she was ugly!

She didn’t like to look at herself anymore because all she would see staring back at her was an old woman, in old woman’s clothes that was ugly and gross to look at! It brings tears to my eyes to repeat those words to you. (She told me I could tell you).

Shelley shopped at what she called ‘old woman shops’ and resigned herself to ‘practical’ (Shelley’s words), old woman’s clothes for the rest of her life. She also said she thought her days in a bikini were gone.

That’s when I piped in and said “NOT LIKELY!! You have plenty of hot bikini days in you yet! And f@$k ‘practical’ you will wear clothes that you feel fit, healthy, happy and of course incredibly beautiful and sexy in! You will be able to wear confidently whatever you want to wear!”

The great thing about Shell is for the 8 weeks of my Fit, Healthy, Happy Mum Program she did exactly what was set out. Went through the different stages of her detox and transformation and just trusted that she would love the ‘new improved Shelley’ at the end. She trusted the process so much.

And that is exactly what happened. She is back in a bikini at 45 and about to go on a holiday to Bali with her sexy fireman husband….lol. True story! Her husband is a fireman. I Know the picture you’ve got in your head right now….Hahahaha!!

  1. squats
  2. situps
  3. pullups under a table
  4. pushups


Love and big hugs as always


If you want more workouts like this, then head on over to the fit, healthy, happy mum online program – in 8 weeks you could be featured on our site, or you could just be the same as you are right now.  It starts with a decision…

Melissa’s Fitmum transformation

Check out our latest FITmum graduate’s amazing transformation.

So far we’ve seen GeorgiaEmma MayKim, Bec and of course Sharny.

Mel lives on the other side of Aussie to us, so we have not been able to coerce her into doing a bikini shoot with us, but she’s sent us her own photos taken in a mirror at the holiday park she is staying at. I’m told walk in inquiries more than doubled during the time that Mel and her family were there, and I’m not surprised – here’s what she had to say about her transformation.

“On holidays at the moment and running a few km’s every morning, doing my squats, burpees, push ups and leg overs – loving it!
I’m committed to keeping this going. Must admit that I’ve had a couple of alcoholic bevies, but staying away from sugar an wheat. Dairy has been pretty minimal, just having a spoon I natural yoghurt here and there.
I’m loving my new body and am quite content walking around the caravan park in my bathers! No more hiding this body. I know it’s only going to get better all thanks to you.
I will be forever grateful xx

Fitmum Online Program

 P.S. If you haven’t signed up for the FITmum online program,
we’ve got a current special, 88% off, just go here:



7 keys to becoming a shredded tradie

I did a podcast on the Tradie Business Show and promised I'd send a workout program to the host for tradies. Julius and I decided we'd go one better and give a bit more.

This guide isn't just relevant to tradies, but to men in general. I'm sure you'll get some serious value from it.

Realise you are at an advantage

Most other workers have non-physical jobs. They have to do things outside of work hours to increase their average daily energy needs, like running or walking the dog or some other form of aerobic, long, boring exercise. You get paid to move around all day. Therefore, you don’t need to do any ‘cardio’.

Plan your exercise habits

There is no point starting a workout or diet plan for a short term fix. Plan to create lifetime habits. There are 24 hours in a day. If you work for 8 and sleep for 8, that means you have 8 left. Fit some exercise in there and plan to do your exercise at the same time every day.

Most tradies I know like to get a jump on the day and start work early, so a workout after work, or after the kids go to bed (what my husband and I do) are viable options. I like to do it after the kids are asleep because they are then not a convenient distraction. It was weird to start, but now it’s a habit I feel compelled to do every night.

Plan your food habits

Don’t eat for hunger, eat for good health. We use an app called MyFitnessPal to track all the food we eat for the day. Better yet, we use it to plan our food for the next few days. It may sound weird if you’re a foodaholic, but we eat the exact same 4 meals every single day for about 4-8 weeks. Once the habit is built, it’s hard to break. A life spent chasing variety opens the door to gluttony. Pack your food into a 6-pack bag that you can buy online or from any supplement store.

Our food for the day is this:


Egg white pies

Pour a 500ml box of egg whites into a 12 hole muffin tray. Put a slice of tomato into each one, and as many herbs as you like. Bake for 24 minutes at the highest setting. I have 4, Julius has 8.

Morning Lunch

Large Aldi can of tuna in spring water, mixed with a large can of diced tomatoes (also from Aldi), cheap and organic

Julius eats this, I eat a banana.


Barramundi fillet fried in coconut oil (me: 200g, Julius 400g)

Asparagus fried in the same coconut oil until it is crispy (a bunch each)


200g(me) & 600g (Julius) of lean meat steamed/grilled with veggies or a salad

We eat dinner with the kids at 5 and then don’t eat anything, even after our workout.

Metabolism Accelerator

Twice a week, we carb re-feed which we call a ‘metabolism accelerator’. Foods we carb re-feed on:

  • Oats with water and a scoop of protein powder: (If you drink milk, make it low fat – it’s a carb refeed, not a calorie dump.)
  • Chocolate ice cream: In a high speed blender, blend frozen bananas, one egg white and a bit of cacao powder. Yum!
  • Fruit salad (as big as you want)
  • Smoothies
  • Healthy Junk Banana Bread (Julius eats a whole loaf)
  • You can add brown rice or sweet potato to your regular dinner as a carb boost too.

Sometimes re-feed turns into an all in madhouse feast. If this happens, just make sure you only eat carbs – don’t add fats into a cheat meal. Also, make sure the madness doesn’t extend for longer than 2 hours. To this end, we start carb load at 3pm, finish at 5 and make sure that we do our biggest workout after the kids are asleep – that way the carbs go to the right place – muscle, instead of fat.

Get outside the comfort zone twice a week

You know that feeling when you run up a flight of stairs as fast as you can? Keep pushing for another flight and you get to a place we like to call “outside the comfort zone”. It’s when you feel like you have to lay down on your back to avoid dying. Every time you get outside your comfort zone, your body reacts by making your heart and lungs stronger.  Get outside the comfort zone as many times as you can in about 15 minutes, and do it at least twice a week to turn your body into a fat burning furnace. Seriously, that’s all you actually need.

Some of our favourite metabolic sessions are:

Running light posts

Sprint from one light post to another, then jog the next. Repeat for about 10-20 minutes. When you start out, you may need to walk instead of jog. As you get fitter, you can sprint two light posts, and jog one.


Street sprints

Our street is about 100m long. Starting at one end, we run as fast as we can to the other end. Julius gives me a head start and then tries to catch me. If he catches me, he gets to slap me on the butt as he overtakes. Its like a romantic date…. hahahaha!


Do 50 burpees as fast as you can. It takes anywhere between 2 minutes and 8 minutes. Either way, it’s a very quick way to get outside of your comfort zone. We do ours in the lounge or in the back yard with the kids playing around us.


Full body explosive movements

Any combination of full body movements will push you outside your comfort zone. Think things like squats, push ups, pull ups, jumps, skipping, running, swimming. If you’re struggling for ideas, we’ve got a program called 8-week athlete that has 1 or 2 of these type of exercises per day for people who have little to no equipment.

Julius working out in the garage late at night.

Build bigger muscles

So I can perve on you when I run past your job site. But more importantly, bigger muscles require more fuel on a day to day basis. If you increase your muscle mass, you will be able to eat more without gaining weight. My husband (Julius) can eat 5,000 calories and still lose weight because he has built a lot of muscle, and because he gets outside the comfort zone twice a week.

Julius’ current workout program:

Sunday (also carb day)

Lunge around the block (about 900 lunges with our block)

If you are still standing (which will happen after about 3 weeks of trying), do the following:

Squats – 3x8 wide legs

Squats – 3x8 close legs

Leg press – 3x12 wide legs

Leg press – 3x12 close legs

Leg extensions – 150 (break it up however you want)

Leg curls – 100 (break it up however you want)



Chest Width & calves

Bench Press: 5 sets of 12 (pyramid up)

Incline bench: 3 sets of 12

Dips: 3 sets to failure

Calf raises 5x15 straight leg

Calf raises 5x15 bent leg



Abs and Back

5 sets of crunches with a plate behind your head to failure

(Do not lift up into a sit up or it becomes a hip flexor exercise.)

3 sets side crunches each side

Deadlift: 4 sets: 10,6,4,2 reps (pyramid up in weight)

Chin ups: 50 reps (break it up as much as you want)

Bent over dumbbell row: 3 sets fail on each side (around 8-12 reps)



Shoulders & arms

Clean and press: 5x12 sets (use traps, not legs to lift)

Front delt raises: 4x12

Side delt raises: 4x12

Rear delt raises (very light): 3x8

Superset close push ups (make a diamond on the floor with your hands) with barbell bicep curls (against a wall): 5 sets of 8-12

Superset tricep rope extensions and dumbbell bicep curls: 5x12



Chest thickness and back thickness

One giant superset that goes like this:

Incline dumbbell press: 40 reps (10kg)

Bent right over row: 40 reps (10kg)

Incline dumbbell press: 30 reps (15kg)

Bent right over row: 30 reps (15kg)

20 reps (25kg), 10 reps (35kg), 5 reps (40kg), 5 reps (40kg).

Have a bit of a break and then reverse the pyramid with flat dumbbell press and bent over rows (on the bench). Challenge is to use the same weights on the way down.


Friday: Comfort zone training in the morning (no weights)

Saturday: Complete rest

Keep going forever

Take regular photos - you'll get to a point where you have achieved, then look at a photo and see how much further you can go.

You can’t build one house and retire, believing you’re a builder. You have to keep building houses every single week for the rest of your life. Fitness is the same. You have to keep doing fitness things every single week for the rest of your life to be fit. Not just a 12 week challenge or a 2 week diet. If you are doing those, make them part of your long-term plan – please think about what you are going to do next.

Your kids are watching

If you have kids, remember that they learn their habits from you. If you’re smashing pies and drinking a six pack every night, they will do the same when they grow up. Except that they will do it with pride because they are “being like dad was.”

If you take control of your health and fitness, they will try to be like you when they’re older. Once again they will do it with a sense of pride, because they will do it with the memory of you firmly in their minds.


Sharny Kieser along with husband Julius have authored 13 books on fitness including the worldwide bestsellers FITlosophy 1&2, Healthy Junk, Fit, Healthy, Happy Kids and Fit, Healthy, Happy Mum.

The couple have 6 children that they travel the world with, full time as nomads. They want to teach their children that a life of memories and experiences is more important than possessions. Also, that there is incredible and kind people all over the world. Sharny is the high energy super mum personality in the couple. Julius’ often deep, philosophical nature is contrasted by his wicked sense of humour.

How far would you run for your favourite food?

YOU might rethink that chocolate bar or can of softdrink if a new push to display the amount of exercise needed to work off food and drink on labels is successful.

Cancer Council Queensland have voiced their support for the idea which was first suggested in the British Medical Journal and so has fitness experts Sharny and Julius Kieser.

"I like the idea," Julius said.

"It's similar to cigarette packets showing the damage of smoking.

"People often don't realise how much effort it is to burn something off."

Julius said the labels could be particularly helpful in shining a light on foods that are labelled as healthy but aren't really.

"I think it should be on everything because some healthy foods are actually pretend healthy or healthy junk.

"It'd be a good basis for comparison on foods."

Julius was sceptical though on whether it would actually result in people making healthy choices.

"I think people who see that the chocolate bar they want will take 5km they might choose something else but it'd be if they were going to have a Boost Bar that took 5km they might instead choose a Kit Kat that takes 3km. I don't think they'll say I'll go get a cabbage. That'd be ideal but I don't think that'll happen."

  • One slice of pepperoni pizza - 272 burpees
  • 50g chocolate bar - 27-minute run
  • One M&M - walk the length of a footy field
  • McDonald's cheeseburger - 26-minute run
  • Meat pie - 53-minute run
  • Can of Coke - 20-minute run
  • Glass of white wine - 28-minute swim
  • Pint of beer - 1-hour 4-minute walk



What you're saying on Facebook:

Ash Man Nuske: "In the end, our bodies use a lot of calories merely to function just at rest. This paints the picture that you will need to do this amount of exercise to not get fat if you eat the product. It doesn't take into account the daily intake just to function at rest. It will only breed obsession and an unhealthy relationship with food."

Laura-Lee Stutt:" This made me chuckle. No more pizza for me, 27 burpees kill me

its a good idea though, would work for me!"

Lewis Beckman: "It'd be so impossibly inaccurate, that you may as well tell people to educate themselves about nutrition."

Overtha Hill: "Clever idea but realistically just like cigarettes, it won't alter all peoples consumption behaviours if they aren't willing to make things better."

Eleah Jude Cregan: "I don't know.... But that Mc Donald's I had today was totally worth it."

Dan Sullivan: "People who have never done a burpee will not equate the effort of a burpee to calories."

Karen Campbell: "Awesome idea!"

Hsat Ttocallev: "Hell yes. Would make me think twice."

All you need is a baking tray and 6 minutes

They're commonly used to bake biscuits, but the humble baking tray can actually help you lose weight.

Personal trainers and husband and wife duo Sharny and Julius Kieser have shared a video of a six-minute full-body workout - using two baking trays in place of gym equipment.

Mrs Kieser told Daily Mail Australia if the workout was done everyday it would only a few weeks to start seeing results.

Ab slider: Persona trainers Sharny and Julius Kieser have released a video that shows you how to do a full-body workout using two baking trays

Mountain climbers: The trays are placed under the hands or feet allowing you to slide across the carpet

Lateral slider: The workout shows a series of six exercises, including hamstring sliders, that are performed for one minute each

'You would start seeing results in a few weeks in terms of fitness,' she said.

'By eight weeks time you would have a major difference in body tone.'

And when it comes to working out at home, baking trays are just the beginning.

Hamstring slider: Mrs Kieser said anyone who did the workout everyday would notice a change in their fitness levels after two weeks

Working up a sweat: After eight weeks of doing the workout daily you would see a change in your body tone

Muscle mass: But Sharny says that when working out at home, baking trays are just the beginning

Bath towels, pillows, tins of spaghetti and drink bottles can all be used as workout equipment, saving you time and money on expensive gym memberships or weights.

The baking tray video showed Mr Kieser perform ab sliders, lateral sliders, knee tucks, mountain climbers, hamstring sliders and sliding lunges by placing his hands and feet in the trays and sliding across the carpet.

Each exercise is performed for one minute each.

Fitness duo: Mr and Mrs Kieser share workout videos and fitness tips online and have a number of books

Home workout: Use pillows or towels for an uneven squat (left), or a mop bucket for a bicep curl (right)

The video of the simple workout has since gone viral, with more than 46,000 views since it was uploaded on Monday.

'We have to try these when we are to broke to afford gym membership,' one person wrote.

Others voiced their concerns that a baking tray would scratch their tiles or wooden floors - but Mrs Kieser had a solution.

'People who don’t have carpet, who have wooden floors and tiles, you can use socks on your hands and feet to do the same sort of movements,' she said.

'You could even use hand mops and clean the floor at the same time.'

A common exercise performed at the gym is tossing a medicine ball from side to side.

Mrs Kieser said you could perform this exercise at home using a pillow.

'It's not about the weight ... but about the way you do the movement,' she said.

Body weight training: You can perform a pull up by hanging underneath the table

Training together: 'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said

Towels or pillows piled on the floor can be used to perform an uneven squat that allows you to activate your core and leg muscles.

Another trick is to use tins of spaghetti or bottles of water as hand weights or to lay under the table and perform pull up.

'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said.

Multi-tasking: Mrs Kieser is known for her fit approach to pregnancy and was pictured exercising while breastfeeding her two-week-old son

Transformation: The Queensland resident is a mother-of-six who previously gained 30 kilograms during pregnancy (left) before taking a fit approach to pregnancy (right)

Mrs Kieser, who is a 35-year-old mother-of-six, is known for her fit approach to pregnancy.

The Queensland resident has previously gained 30 kilograms during pregnancy, and plagued with severe morning sickness and post natal depression, vowed to make a change.

Through what she calls a 'fit pregnancy' - exercising regulalrly and eating well - Mrs Kieser said she had no morning sickness or post natal depression.

An hour every day workout can power your home for twenty-four hours

What if you could power your house for an entire day just by exercising for an hour, would that motivate you to do it? I just love this idea, it could even become something that can be done as a family.

People often complain about the high costs of energy and the fact that they “never have time to workout.” This invention certainly solves both conundrums.

Most importantly, this free power invention has the potential to lift the 1.3 billion people who presently live without electricity out of poverty.

As Manoj Bhargava, the founder of the Free Electric hybrid bike, shares in the video above, it is possible to generate electricity at home while simply doing a daily workout routine.

When an individual pedals the bike, the action drives a flywheel, which turns a generator and charges a battery. This means from just one hour of pedaling, a rural household can be supplied with energy for 24 hours.

The billionaire and his team developed the bicycle to take advantage of mechanical energy created by humans to solve one of the world’s most pervasive problems.

“Everything requires energy. Energy is the great equaliser,” says Bhargava, adding that over half of the world’s population has no access to electricity or access to electricity for two or three hours per day.

Having access to clean, free energy will enable poverty-stricken communities to not only light their homes but to connect to the internet and get educated. Bhargava says the reason the majority of those who are poor stay poor is because they have no power. He aims to fix this with the free energy bicycle.

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