Alcohol and Fitness: What Drinking Actually Does to Your Training Results
Alcohol and fitness: what drinking does to fat loss, sleep, recovery and muscle, the calorie maths people forget, and how to drink and still make progress.
Read the post →The Mr PT Blog
Real talk on training,
from Dee Why.
Pricing, programmes, recovery, over-50s training and everything in between. Written by Matt Reilly. 10+ years, 25,000+ sessions, no fluff.
Recovery 101: How to Recover From Workouts and Actually Get Fitter
How to recover from workouts: sleep first, then food, then rest days and deloads. How many rest days you need, soreness vs injury, and when to back off.
Read the post →Stress and Weight Gain: How Cortisol Really Affects Your Body Fat
Stress and weight gain: cortisol plays a smaller part than most people think. What it really does, why stress eating matters more, and what helps.
Read the post →How Many Steps a Day? Steps, NEAT and Why Walking Matters More Than You Think
How many steps a day: 7,000 to 10,000 suits most adults. What NEAT is, why walking beats extra cardio for fat loss, and how to add steps without more time.
Read the post →Sleep and Fitness: Why Sleep Is the Most Underrated Training Tool
Adults need 7 to 9 hours. How sleep and fitness are linked: what short sleep does to fat loss, strength, appetite and recovery, plus a simple sleep checklist.
Read the post →How to Control Cravings and Hunger Without Willpower
Most cravings pass within about 20 minutes. How to control cravings and hunger on a diet with protein, fibre, planned treats and sleep, not willpower.
Read the post →How to Maintain Weight Loss: Why Keeping It Off Is the Real Skill
Most dieters regain over half the weight within two years. How to maintain weight loss: a maintenance phase, the habits that keep it off, and what to avoid.
Read the post →How to Stop Weekend Overeating Undoing Your Whole Week
Weekend overeating can cancel five good days: 400 calories under a day Monday to Friday, then 1,000 over on Saturday and Sunday. How to fix it, from Dee Why.
Read the post →The Protein-and-Steps Method: A Simple Fat Loss Plan Without a Fad
A simple fat loss plan with two targets: about 1.6g of protein per kg of body weight and 7,000 to 10,000 steps a day, checked every 3 to 4 weeks. From Dee Why.
Read the post →How to Lose Fat Without Counting Calories: A Habit-Based Approach
How to lose fat without counting calories: a palm of protein and two fists of vegetables per meal, fewer liquid calories, and a 3 to 4 week check. From Dee Why.
Read the post →Why Do Diets Fail? Crash Diets, Regain, and What to Do Instead
Why do diets fail? Crash diets cut too hard, cost muscle and end in regain. A Dee Why trainer on the slower approach that holds: 0.5 to 1% of bodyweight a week.
Read the post →Healthy Eating Out on the Northern Beaches Without Derailing Your Goals
Healthy eating out on the Northern Beaches: order protein first, add veg, pick one carb or treat. Cafe, pub and takeaway swaps, plus the alcohol calorie maths.
Read the post →Do You Need Supplements? An Honest Personal Trainer's Take
Do I need supplements? Most people do not. Four have decent evidence: protein powder, creatine, caffeine and vitamin D where a blood test shows you are low.
Read the post →Meal Prep for Busy People: A Simple 3-Step System
Meal prep for beginners in three steps: one bulk protein, one bulk carb, two trays of veg. A 90 minute Sunday covers five lunches. Storage times included.
Read the post →How to Read a Nutrition Label Without Overthinking It
Reading a nutrition label takes 20 seconds. Use the per 100g column, check sugar, saturated fat, sodium and fibre, then read the first three ingredients.
Read the post →Protein at Every Meal: The Easiest Nutrition Habit to Start With
High-protein meals come down to one rule: a palm-sized protein serve at breakfast, lunch and dinner. How much per meal, 20 easy foods, and the budget options.
Read the post →How Much Protein Do You Actually Need? A Simple Guide
How much protein per day do you need? The general adult guideline is 0.75 to 0.84g per kilo, rising to 1.6 to 2.2g when you train or are losing fat.
Read the post →Energy Balance Explained: Why Calories Still Decide Fat Loss
Energy balance and fat loss explained: why calories in vs out still decides results, where calorie counts go wrong, and how to eat less without tracking.
Read the post →Identity-Based Habits: How to Become Someone Who Trains
Identity-based habits in fitness: why "I am someone who trains" outlasts "I want to get fit", how each session is a vote, and how to shift the label.
Read the post →How Long Does It Really Take to Build a Habit?
How long to build a habit: a median of 66 days to feel automatic, not 21, with a research range of 18 to 254 days. What speeds it up and what does not.
Read the post →Habit Cues: How to Make Exercise a Habit Using Your Environment
How to make exercise a habit using environment cues: set the trigger, lay kit out the night before, cut the steps between deciding and training, and hold it.
Read the post →How to Build a Morning Routine That Includes Training
How to build a morning workout routine that lasts: the night-before setup, a simple 20-minute sequence, and how to shift your wake time without wrecking sleep.
Read the post →The 2-Minute Rule: How to Start a Training Habit That Sticks
How to build a workout habit that sticks: shrink the first step to under two minutes so it cannot fail, then scale it. Gym, walking and food examples.
Read the post →Habit Stacking for Fitness: How to Bolt New Habits Onto Old Ones
Habit stacking for fitness: bolt one new 2-minute habit onto something you already do daily. The after-I-X-I-will-Y formula and 10 stacks that hold.
Read the post →Motivation vs Discipline: Why Relying on Motivation Fails
Motivation vs discipline in fitness: motivation carries about three to six weeks, systems carry years. Build the fixed time, the floor session and the defaults.
Read the post →How to Get Back on Track After Falling Off (Without Starting Over)
How to get back into working out after falling off: restart at about 70% of your old weights, two full-body sessions in week one, and a four-week plan back.
Read the post →The Minimum Effective Dose: The Least Training That Still Works
Minimum effective dose training: the least you can do and still keep results. Two 30-minute sessions a week, 4 to 6 hard sets per muscle, and how to scale up.
Read the post →How Many Days a Week Should You Actually Train to See Results?
How many days a week should I train? Two is the honest minimum, three suits most goals. See 2 vs 3 vs 4+ days compared, and when training more stops helping.
Read the post →How to Never Miss Twice: The One Rule That Keeps Training on Track
How to stay consistent at the gym with one rule: never miss two sessions in a row. What to do the day after a miss, and the weekly minimum that holds it.
Read the post →Why Consistency Beats Intensity: The Real Reason Most People Don't Get Results
How to stay consistent with training: what consistent means in real numbers, why intense plans fail first, and the weekly minimum that protects your results.
Read the post →The Mr PT Fitness 2026 State of the Studio: Programmes, Prices, and How the Week Runs
Mr PT Fitness Dee Why in 2026: the four programmes on offer, current prices from $50 a session, how the training week is booked, and what has not changed.
Read the post →The Free 15-Minute Consult: What Happens, What I'll Ask, and How to Decide if I'm Right For You
The free personal trainer consultation in Dee Why takes 15 minutes: what Matt asks, what you should ask, what it costs after, and how to tell if it's a fit.
Read the post →Personal Training Packages in Dee Why: Single Session, 10-Pack, or Ongoing?
Personal training packages in Dee Why: single sessions from $50, 10-packs, 20-packs and ongoing weekly training. How to pick the option that fits how you train.
Read the post →Strength Training for Surfers on the Northern Beaches: What to Lift and How Often
Strength training for surfers on the Northern Beaches: how many days a week to lift, the four movements that carry over, and how to train around a big swell.
Read the post →Do Personal Trainers Work? The Truth About Personal Training Results After 10 Years
Do personal trainers work? Yes for most people, and here is the honest version after 10 years coaching in Dee Why: what drives results, and what never has.
Read the post →Personal Trainer Near Curl Curl: Studio + Beach Training Combinations
Personal trainer near Curl Curl: the Dee Why studio is about 5 minutes away, from $50 a session, pairing indoor strength work with lagoon and beach sessions.
Read the post →Tracking Progress Without the Scales: 6 Better Markers I Use With Clients
Tracking fitness progress without the scales: the six markers a Dee Why personal trainer uses instead, including strength logs, 4-week photos and waist measurements.
Read the post →Online Coaching for Northern Beaches Clients Who Travel: How It Actually Works
Online personal training on the Northern Beaches from $50 per week: the programme, the weekly check-in, video form review, and switching to studio weeks.
Read the post →Family-Friendly Personal Training in Dee Why: Training Around Kids, Partners, and Real Life
How parents fit training into real life: early-morning slots before the kids wake, couples sessions from $25 each, pre and postnatal training with clearance, and school-holiday flexibility.
Read the post →From Couch to Confident: A 12-Week Beginner Programme on the Northern Beaches
A 12-week beginner gym programme in three blocks: weeks 1 to 4 movement, 5 to 8 load, 9 to 12 intensity, plus a sample weekly schedule and how to know you're ready to progress.
Read the post →Mobile vs Studio Personal Training in Dee Why: An Honest Comparison
Mobile vs studio personal training compared honestly: the equipment problem, real cost, when mobile genuinely wins, and the hybrid online option for clients who can't drive in.
Read the post →Best Time of Day to Train if You Work in Sydney CBD or North Sydney
Why the 5:30, 6:00 and 6:30am slots fill first for Northern Beaches commuters, how the B-Line and ferry timing works, and the best fallback if mornings are out.
Read the post →Personal Trainer Near Collaroy: 10 Minutes to the Dee Why Studio
Personal trainer for Collaroy locals at Mr PT Fitness, around 8 to 10 minutes south on Pittwater Road. Drive times, parking, early commuter slots, and pricing.
Read the post →Personal Trainer Near Brookvale: 5 Minutes From Warringah Mall
Personal trainer for Brookvale locals at Mr PT Fitness, 5 minutes' drive from Warringah Mall. Drive times, parking, slot availability, and pricing.
Read the post →Do Personal Trainers Write Nutrition Plans? What's Legal, What's Useful, What I Actually Do
What a personal trainer can legally do for nutrition in Australia, what's in the Mr PT Fitness $120 nutrition plan, and when to refer to a dietitian.
Read the post →Returning to Training After 40: A Northern Beaches Guide
How to get back into the gym at 40 without injury: what's different in your 40s, the no-big-jumps rule, a 6-week return plan, and recovery markers.
Read the post →Training With a Bad Back, Dodgy Knee, or Sore Shoulder: What I Actually Do
How a Dee Why personal trainer screens, programmes around, and rebuilds settled back, knee, and shoulder issues. The screen, the rule, and when to see a physio first.
Read the post →Sports Performance Training in Dee Why: For Surfers, Runners, and Weekend Warriors
Sport-specific strength for Northern Beaches surfers, runners, and weekend athletes. Two sessions a week, what to programme, and off-season vs in-season.
Read the post →How to Choose a Personal Trainer in Dee Why: 9 Questions to Ask
The 9 questions to ask any personal trainer in Dee Why before signing up: qualifications, programming, hidden fees, cancellations, and red flags to watch for.
Read the post →F45, Anytime Fitness, or a Personal Trainer? An Honest Take
An honest comparison of F45, Anytime Fitness, and 1-on-1 personal training in Dee Why: cost-per-result, what each is good at, and when to combine them.
Read the post →Strength Training for Beginners on the Northern Beaches: A 4-Week Plan
The five movements every beginner should learn, week-by-week progression, and how to know you're ready to add real load.
Read the post →Outdoor Training Spots Around Dee Why: A Personal Trainer's Guide
Long Reef staircase, Dee Why Beach promenade, Stony Range, Curl Curl lagoon. Where Mr PT Fitness takes clients outside the studio and what each spot is for.
Read the post →Personal Trainer on the Northern Beaches: The Suburb-by-Suburb Map
Drive times, suburb coverage, and how locals from Dee Why, Collaroy, Brookvale, Curl Curl and Manly get to the studio.
Read the post →Personal Trainer vs Exercise Physiologist vs Gym Instructor: Which Do You Need?
The clear difference between a PT, EP, and gym instructor: when to see each, what they cost, and which suits your situation.
Read the post →What to Expect in Your First Personal Training Session at Mr PT Fitness
The 60-minute walkthrough: movement screen, first workout, goal-setting, and what you'll feel the next day.
Read the post →Home Studio Personal Trainer in Dee Why: How It Works
What's inside the Mr PT private home studio, who it suits, parking and access, and how to book your first session.
Read the post →Mr PT Fitness FAQ: Pricing, Hours, Cancellations, Results
Every common question about Mr PT Fitness answered directly: pricing, studio location, hours, cancellation policy, results timeline, online coaching, and what to bring.
Read the post →Personal Training for Over-50s in Dee Why: What's Different and Why It Matters
What changes after 50 (muscle, joints, recovery) and how to programme for longevity, strength, balance, and bone density.
Read the post →How Much Does a Personal Trainer Cost in Dee Why in 2026?
A transparent breakdown of what you'll actually pay on the Northern Beaches in 2026: single sessions, packages, what's included, and the hidden costs to watch for.
Read the post →Ready to start training?
Book a free 15-minute consult. See the studio, no pressure.