When it comes to fat loss and overall health, most people think they need to hit the gym hard and follow a strict diet. While structured workouts and good nutrition are important, one of the most underrated factors in your fitness journey is what you do outside the gym.

At PT Fitness Albury Wodonga, we’re here to help you understand and maximise your NEAT — Non-Exercise Activity Thermogenesis — along with the power of tracking your steps and increasing incidental movementthroughout the day.

Let’s break down why this matters and how you can use it to hit your fat loss and health goals faster.

What Is NEAT?

NEAT refers to all the calories you burn outside of formal exercise. This includes:

• Walking to your car

• Doing housework

• Fidgeting

• Shopping

• Playing with your kids

• Taking the stairs instead of the lift

Unlike a one-hour workout, NEAT happens all day long. And the calories burned through NEAT can actually exceed what you burn during your training sessions.

Why NEAT Is a Game-Changer for Fat Loss

For clients at PT Fitness Albury Wodonga, understanding NEAT is a total game-changer. Here’s why:

✅ 1. It’s Your Biggest Calorie Burner

While training might burn 300–600 calories per session, NEAT can account for up to 2,000 calories per day, depending on your activity levels.

✅ 2. It Offsets Sedentary Lifestyles

If you sit at a desk all day, even the best workout plan won’t fully undo the effects of long-term sitting. Upping your NEAT bridges that gap.

✅ 3. It’s Sustainable and Low-Stress

Unlike high-intensity workouts, boosting your NEAT doesn’t stress your body or require extra recovery — perfect for people with busy schedules, injuries, or fatigue.

Step Tracking: A Simple Way to Measure NEAT

One of the easiest ways to track your daily NEAT is to monitor your steps.

At PT Fitness Albury Wodonga, we encourage our clients to aim for a minimum of 7,000–10,000 steps per day, depending on their goals.

Why Track Steps?

• It provides instant feedback on your daily movement.

• It motivates you to move more without structured exercise.

• It builds a healthy daily routine around movement.

Whether you use a smartwatch, your phone, or a basic pedometer, consistently tracking your steps is one of the best habitsyou can adopt for fat loss.

Boosting Incidental Activity in Daily Life

Here are some easy ways our PT clients in Albury Wodonga boost their incidental movement:

• Park further away at work or the shops

• Take phone calls while walking

• Walk your dog twice a day instead of once

• Do short 5-minute walks every hour

• Use stairs whenever possible

• Do quick chores between work blocks

It’s not about doing more workouts — it’s about doing more movement.

How We Help You Maximise NEAT at PT Fitness Albury Wodonga

At PT Fitness Albury Wodonga, we focus on sustainable fat loss, lifestyle coaching, and habit-building — not just what you do in the gym.

Every client receives:

• Step tracking targets based on your goals

• Accountability to increase daily NEAT

• Coaching on behaviour and routine changes

• Fat loss plans that go beyond the workout

We’ll help you build a routine where movement is part of your life — not just your workout schedule.

Final Thoughts

If you’re struggling with fat loss or feel like your workouts aren’t giving you results, take a closer look at your NEAT and daily activity levels.

Step tracking, incidental movement, and focusing on your overall lifestyle can be the missing piece of the puzzle.

? Ready to make movement part of your lifestyle?

? Book a consultation with PT Fitness Albury Wodonga today and let us help you move more, burn more, and live better — every single day.

If you're serious about improving your fitness, burning fat, and supporting your overall health in a sustainable way, it’s time to shine a spotlight on one of the most underutilised training tools out there — Low Intensity Steady State cardio, better known as LISS cardio.

Whether you're training for fat loss, muscle recovery, or just want to support your heart health, LISS cardio deserves a solid place in your weekly routine. At PT Fitness Albury Wodonga, we help clients optimise their programs by including this simple yet effective training method.

? What Is LISS Cardio?

Low Intensity Steady State cardio involves performing aerobic activity at a steady, moderate pace for a sustained period — usually 30 to 60 minutes. Think of walking, cycling, swimming, or using the elliptical at a pace where you can still hold a conversation.

It typically keeps your heart rate between 50–65% of your max, making it easier to recover from compared to high-intensity sessions like HIIT or heavy strength training.

✅ The Benefits of LISS Cardio

Here’s why we incorporate LISS into our clients’ Albury Wodonga personal training programs:

1. Burns Fat Without Burning You Out

LISS uses fat as a primary fuel source and is gentler on the nervous system, making it perfect for rest days or active recovery. It complements resistance training without adding extra fatigue.

2. Supports Heart and Metabolic Health

LISS helps build your aerobic base, improves circulation, and lowers resting heart rate and blood pressure over time — critical for long-term health and performance.

3. Improves Recovery

LISS boosts blood flow, which helps flush out waste products and deliver nutrients to muscles. This aids recovery from harder sessions and helps reduce soreness.

4. Reduces Stress and Improves Mental Clarity

Whether it’s a solo walk around Albury’s walking trails or a light ride through Wodonga’s scenic routes, LISS can act as a form of active meditation, helping lower cortisol and improve mood.

5. Increases Daily Calorie Burn

LISS is a sustainable way to increase your daily energy expenditure, helping with fat loss or body recomposition goalswithout needing more high-impact training.

How to Add LISS Into Your Fitness Program

At PT Fitness Albury Wodonga, we believe in individualised fitness plans. Here’s how we help clients add LISS into their week:

? 1. Post-Workout LISS

After resistance training, a 20–30 minute incline walk or light cycle keeps fat burning elevated while aiding recovery.

? 2. Morning Fasted Walks

Fasted LISS walks (before breakfast) are an easy way to improve metabolic flexibility and add movement to your day — especially helpful for fat loss clients.

? 3. Dedicated LISS Days

Swap one of your rest days for a 45-minute steady-state session. Low effort, low impact, and high return.

? 4. Active Weekends

Hiking, swimming, or long walks with friends or family can double as social time and LISS training — no gym required.

? 5. Monitor Intensity

Use a heart rate monitor or perceived effort scale. You should feel like you’re working at about a 3–4/10 on the intensity scale.

Final Thoughts

LISS cardio might not be flashy, but it’s one of the most underrated tools in a well-balanced fitness program. At PT Fitness Albury Wodonga, we coach clients on how to use smart programming, not just hard training, to get real, lasting results.

Whether your goal is fat loss, recovery, or simply more energy and endurance, LISS cardio can help you train smarter — not harder.

At PT Fitness Albury Wodonga, we know that long-term transformation doesn’t just come from training hard or eating clean. One of the most underrated tools for fat loss, muscle growth, energy, and performance is your mindset.

The way you approach challenges, plateaus, and personal progress has a massive impact on whether you succeed—or stall.

In this post, we break down the two key mindsets we see in the gym every day: Growth Mindset vs. Fixed Mindset—and why choosing the right one changes everything.

? What is a Growth Mindset?

A growth mindset is the belief that your abilities—strength, endurance, energy levels, and even body composition—can improve with effort, learning, and consistency.

People with a growth mindset:

• Embrace challenges rather than avoid them

• Use failure as a tool for feedback

• Stay consistent through setbacks

• Seek improvement in fitness, nutrition, and mindset

• Accept coaching and constructive feedback

This mindset is what drives progress in the gym and beyond. Whether your goal is fat loss, muscle gain, or increased testosterone levels, your ability to stay adaptable and focused is what delivers results.

? What is a Fixed Mindset?

A fixed mindset is the belief that your abilities and potential are set in stone—you’re either “naturally good” at something or you’re not.

Clients stuck in a fixed mindset:

• Avoid anything uncomfortable

• Get discouraged easily

• Blame genetics, age, or circumstances

• Reject feedback and coaching

• Believe they’re “just not built for fitness”

At PT Fitness, we see how this mindset creates roadblocks in every area—whether it’s dropping body fat, building lean muscle, or sticking to a nutrition plan.

? Why Mindset Matters for Training and Performance

Your mindset influences:

• Your workout consistency

• Your ability to recover and adapt

• Your hormonal health (including testosterone and cortisol levels)

• Your nutrition choices

• Your stress management and sleep quality

Here’s the truth: Your body is adaptable—but only if your mind is open to change.

A fixed mindset leads to giving up too early, skipping workouts, and missing out on the benefits of consistent, tailored coaching.

A growth mindset pushes you to stay in the game long enough to see real progress.

? Real Results Come From Mental Resilience

We train hard at PT Fitness Albury Wodonga—but more importantly, we train smart.

And part of training smart means understanding that:

• Plateaus are part of the journey

• Results take time

• Setbacks don’t mean failure—they mean feedback

It’s not about being perfect. It’s about showing up, staying coachable, and trusting the process.

? Final Thoughts: Choose Growth. Every Time.

Whether you’re looking to:

• Lose fat

• Gain muscle

• Boost testosterone

• Improve your energy

• Or just feel more in control of your body and your health…

It all starts with mindset.

At PT Fitness, we help you build a body—and a mindset—that doesn’t quit.

? Fixed mindset = stuck.
? Growth mindset = stronger, leaner, better.

Which one are you choosing today?

? Looking for personal training in Albury Wodonga?

Join PT Fitness and work with coaches who understand that mindset + method = results.

Book your free consultation today and take the first step toward lasting change.

At PT Fitness Albury Wodonga, we believe one simple truth:
If you’re not tracking, you’re probably not winning.

Here’s a quick story that proves it.

Recently, a smart water bottle entered the scene — designed to track exactly how much you drink and notify you when you're falling behind.

Like most people, the assumption was, "I'm drinking enough water. I know what I’m doing."
But when the cold, hard data rolled in, it revealed a different truth: falling 30–40% short every single day.

Despite good intentions and a strong understanding of hydration, the numbers told a very different story.

The takeaway?
If you aren’t tracking, you are guessing — and if you're guessing, you're probably getting it wrong.

And this doesn’t just apply to hydration. It applies to everything you want to achieve in fitness:

• Fat loss

• Muscle gain

• Building endurance

• Transforming your physique

You might feel like you’re doing enough.
But unless you have real, measurable data — like reps, sets, weight lifted, food intake, steps, and sleep — you’re probably falling short somewhere.

And it’s not because you’re lazy or unmotivated.
It’s simply because humans are terrible at accurately estimating what they actually do.

Why Tracking Your Fitness Progress Works

If you're serious about your fitness goals in Albury Wodonga, tracking isn’t optional — it’s essential. Here’s why:

✅ It Removes Emotion
Tracking removes the guesswork. You're no longer relying on feelings — you're looking at facts.

✅ It Shows Trends Over Time
Progress isn’t always obvious day-to-day. But when you track consistently, trends emerge that show whether you’re really moving forward.

✅ It Highlights Gaps
Think you're hitting your daily protein target? Think again. Think you’re sleeping 8 hours? Maybe it's closer to 6. Tracking exposes these hidden gaps.

✅ It Builds Trust in the Process
When you see real, documented progress, your confidence soars. You stop doubting and start believing — because you know what’s working.

If You’re Not Seeing Results at PT Fitness Albury Wodonga...

You don’t need a fancier training program.
You don’t need a flashier diet.
You don’t need a harder workout.

You need better tracking.

Even if it feels boring.
Even if it feels repetitive.
Even if you feel like you already “know” what you’re doing.

Awareness creates progress.

Here’s where to start:

? Track Your Workouts:
Record your weight lifted, sets, and reps every session.

?️ Track Your Nutrition:
Log your calorie intake, protein grams, and water intake daily.

? Track Your Movement:
Monitor your steps — aim for 8,000 to 10,000 per day if you can.

? Track Your Sleep:
Sleep is a massive driver of results. Monitor how many hours you're truly getting.

? Review Weekly:
Take 5 minutes each week to look back. What’s improving? What’s stalled?

At PT Fitness Albury Wodonga, we’re here to help you move beyond guessing — and start winning.

Track it. Trust it. Transform.

Because if a simple water bottle can humble even the most seasoned fitness enthusiasts, imagine what consistent tracking can do for your body and your results.

Need help building your personal tracking plan?
Chat with one of our PT Fitness Albury Wodonga coaches today!