Breathing Strategies to Lose Weight with Greystanes Bootcamp

Committed to your best bikini body,

Manny Laris, CSCS,CPT

Greystanes Personal Trainer

Owner of Greystanes Bootcamp for Women

P.S. Don’t forget to download your free copy of my latest in-home weight loss program:

Slim 28 <– Download here!

21 Day Drop A Dress Size Challenge with Greystanes Personal Trainer

Hey guys I hope you’re off to a flying start this year with your health and fitness goals. I understand that January can be a little hectic for a lot of people, but it’s February now and if you haven’t started a fitness program yet, it’s time to get to work!

Last Sunday was my birthday and I wanted to celebrate it by launching my first 21 Day Drop A Dress Size Challenge for anyone still on the fence about starting a fitness program. I am really excited about this because 21 days is such a short deadline and they also say it takes 21 days to change a habit so I figured it would serve as a huge motivator for Greystanes residents.

Because we have limited numbers in our group sessions, we only have room for 15 more dedicated women to join. Unfortunately I was supposed to post this special offer at the beginning of the week but I haven’t had a chance to jump on the laptop so as I write this there are actually only 6 spots left before there is a waiting list.

This is a great opportunity to kickstart your metabolism and get the ball rolling for the year. If you would like to drop a dress size with my Greystanes Bootcamp over the next 21 days, simply click on the image below and you will be able to register online and secure your spot. If you have any questions, don’t hesitate to email me at or call us directly on 1800989101.

Committed to your best bikini body,

Greystanes Bootcamp Expert,

Manny Laris, CSCS, CPT

The Correct Way To Juice Fast for Weight Loss by Greystanes Personal Trainer

Leave any questions or comments below!

Committed to your best bikini body,

Manny Laris, CSCS, CPT
Greystanes Personal Trainer
Founder of Power Girl Fitness, Greystanes Bootcamp for Women

How to Lose A Dress Size in 14 Days Without Starving Yourself with Burwood Bootcamp Instructor

Wow this year flew, didn’t it?

Now if you feel like you’re falling behind a little, in terms of your body transformation goals, never fear for I have some great news.

Before the year is up, I thought it would be cool to offer one more round of my online body transformation program, the 14 Day Rapid Fat Detox. See below for details 😉

My burwood bootcamp and greystanes bootcamp clients have experienced solid results with this, with an average weight loss of 3 kilos in the first week, and 8 kilos by the 4th week.

Here are some of the many benefits to the 14 Day Rapid Fat Detox:

1. The nutrition plan is easy to follow. It involves a combination of intermittent fasting and detoxing to help flush out the toxins in your body, burn unwanted fat away and speed up your metabolism.

2. It comes with an in-home training program plus two weeks of unlimited access to my private online coaching group, as well as my greystanes and burwood bootcamp locations. But even if you didn’t take up these bonuses, you can still lose weight following the diet plan alone, but exercising with the program will help accelerate your results. Common sense right? 😉

3. It’s a cheap alternative to personal training which also makes it a perfect gift to yourself just before Xmas.

And as an early bird bonus, if you register before December, you’ll receive 50% off the entire program! <– Click here to register, save money and lose up to 2 dress sizes before Xmas!

Committed to your best bikini body,

Manny Laris, CSCS, CPT

Burwood Bootcamp Specialist

Owner of Power Girl Fitness, Burwood Bootcamp for Women


“I do it because I can, I can because I want to, I want to because you said I couldn’t” (Unknown)

One Weird Trick To Prevent Weight Gain in December by Burwood Personal Trainer

Hey there it’s Manny your Burwood Personal Trainer here and I hope you’re killing your fitness goals!

Yesterday I attempted to run from Bondi Beach to Coogee and back. It was one damn hard session, mainly because I don’t run often but I wanted to challenge myself.

There were many steep hills and stairs, and I’m not going to lie, there were many times I felt like quitting but I went with a running partner who is unbelievably fit and he never stopped pushing me throughout the run. It was very challenging but I’m so glad I did it.

After we returned to Bondi, I went for a swim to cool off, while my psychotic friend continued sprinting on the beach… lol what’s more inspiring is that he has actually lost 40 kilos on his own from sheer determination and perseverance.

So here are a few lessons that I learned…

1. Never give up. No matter how impossible the journey may seem, if you just keep pushing forward and not look back, you will get to where you want to be. No matter how much my legs and lungs were burning and how hard my heart was pounding, I just didn’t allow myself to quit because I knew I would reach my goal eventually and feel damn good about myself for it.

2. Surround yourself with positive, pro-active and motivated people who will challenge you to be the best version of yourself.

3. Just effin do it. You can ‘Like’ all the motivational posts on facebook, and tell everyone, including yourself how you wish you could get fit, in shape or whatever, but nothing will change unless you get off your arse and make it happen. That’s what I leant from my friend who lost all of his weight by challenging himself on a daily basis.

Now currently as I am typing this to you, I am red raw from sunburns and can barely move, but let me tell you, since I added some weekly jogging to my routine, my energy levels have soared and so has my general vitality. Now if you’re reading this and haven’t exercised in recent days, weeks or even months, I dare you to go for a jog or power walk tonight and let me know how you feel when you get back 😉


Eat Protein Foods First

This is something I covered at my Weight Loss Secrets Revealed Seminar last week. Since we’re approaching Xmas, most of you will have a few big feasts fast approaching. Now if you find yourself at a buffet style set-up it’s important to eat your macronutrients (protein, fats, carbs) in a strategic order to minimise any chances of fat gain.

Basically you want to aim for the protein rich foods first and carbs last.

Reason being, Protein increases satiety, requires more calories for digestion, and is less likely to be stored as fat in comparison to carbs.

Therefore you should aim to fill up on the seafood and meat first because you will find yourself experiencing feelings of fullness sooner and eating less calories overall, as opposed to eating carbs first which will actually stimulate your appetite and cause you to consume more calories, resulting in potential fat gain.

Simple and effective.

Committed to your fitness success,

Manny Laris, CSCS, CPT

Burwood Personal Trainer
Founder of Power Girl Fitness

P.S. I’m playing a little game on Facebook to help me alleviate my OCD.. Basically we have 197 likes on our Facebook Fan Page, and not only do I hate odd numbers but I really want to hit 200 likes before the end of the week. So the next 3 people to click here and like our fan page will RECEIVE 2 WEEKS OF UNLIMITED BOOTCAMP FOR FREE (new clients only)

If you happen to be in that lucky 3 reply back to this email to activate your 2 week gift :)

Good luck!!

“What we think, we become” (Buddha)

3 Top Bikini Body Transformation Tips by Burwood Boot Camp Instructor

Hey superstars, hope you’ve all been smashing your fitness goals this month!
If not, now is a better time than ever to get started.
Sorry for the delay between blog posts, it’s been pretty crazy over at our Burwood Boot Camp and Greystanes Personal Training Studio as we’ve been running a charity boot camp across our locations to try and raise money for the National Breast Cancer Foundation.
Our aim is to raise $6K within the next 2 weeks and as an added incentive, we’ve offered 1 month of unlimited boot camp (normally valued at $200+) for a donation of $99. If you want to find out more check out
As you can see from the picture below, I’m actually writing this post from the Darling Island Wharf as I can’t stand being stuck indoors when the Sun is out.

Every day I make it a habit to look for a new spot to work from my laptop as I love the outdoors and try to soak in as much sunshine as I can.
Alright so here is today’s top 3 tips for getting bikini body for Summer:


Bikini Body Tip 1


Start Metabolic Training. MT is basically a combination of strength training and cardio. The benefits of this training method is to help you burn fat while building muscle, thereby boosting your 24hr metabolism.
An example of MT would be to alternate push ups and pull ups with squats over an extended period of time with minimal rest. For instance, you could try something very basic with minimal equipment such as completing as many rounds as possible of 10 x push ups, 10 x pull ups and 20 x bodyweight squats over a 10 minute period without stopping. We use fun and varied Metabolic Training protocols at my Burwood Boot Camp.


Bikini Body Tip 2


Eat every 5-6 hours. If your goal is to lose weight and control your appetite, I recommend eating every 5-6 hours as opposed to every 2-3 hours.
The key hormone responsible for fat gain is Insulin, and so every time you ingest a meal, particularly those that contain carbohydrates, your body will produce an Insulin spike which serves to stabilise your blood sugar levels.
The problem here is that frequent Insulin spiking places your body in a fat storing environment. Now remember our goal is to lose body fat and control our appetite. Okay so after you finish eating, it generally takes 3-3.5 hours for your insulin levels to clear out after which, your body will start to produce greater amounts of circulating Growth Hormone, which is a master hormone for fat burning and muscle conditioning.


So in the absence of Insulin, your body is able to burn fat more efficiently because it’s primary focus shifts from storage to extraction. Also what you’ll find from eating less regularly is that your body will become accustomed to larger breaks between meals so you wont feel that urge to eat every couple of hours. This is due to hormonal changes in your body.


Bikini Body Tip 3


Record what you eat. This is pretty straight forward. If you don’t track it you can’t measure it. Some foods which may seem like a healthy option may actually contain ninja calories which prevent you from losing weight.
This is why I get all my clients to track what they’re eating because while certain ‘fat free’ options seem like a good choice, they are usually pumped with sugar which is Insulins best friend and the last thing you need is another Insulin spike when you’re trying to tone up.
Now there are a couple ways you can record what you eat. You can either write it down in a daily food journal, or do what my clients do and create a photo food diary by taking a photo of everything you eat and recording it electronically. What’s really powerful about photo food diaries is that it makes you think twice before eating something bad, especially if you’ve promised your trainer/dietician that you will show them an honest account of everything you ate over the week.
Hope you enjoyed today’s 3 top tips for a bikini body. If you have any questions, leave a comment below or join me on my Facebook Page for some QnA.

See you next time :)

Your Bikini Body Expert,

Manny Laris, CPT, CSCS

The Sexy Flat Tummy Ab Workout with Greystanes Boot Camp Expert Manny Laris

Hey there hope you’re all fired up for the week!

Here is a video I made a while back that reveals one of my most effective ab workouts I like to use with my Greystanes boot camp clients.

It will take you only 5-10 minutes to complete, you don’t need any equipment, and it targets your entire mid-section.

Remember Spring is just around the corner so if you’re looking for a Greystanes Boot Camp to whip you into shape super fast, check out my Greystanes Boot Camp for Women for a free week trial.

Whose looking out for ya!

Greystanes Boot Camp and Metabolism Expert,
Manny Laris, CSCS, CPT

How To Fix Tuck Shop Arms by Sydney Personal Trainer Manny Laris

Hey there I hope you’re doing awesome!Toned Arms

Today’s video is all about helping you tone and tighten up one of the most common problem areas for females, the back of the arms, also referred to as, ‘tuck shop arms’.

In the video below I show you 3 very basic exercises that will firm and sculpt the back of your arms.

Now remember, unless you get your diet down pat, no matter how many tricep dips or push ups you do, the fatty layer covering your triceps will never go away.

Here is also a quick list of 5 diet strategies to combat tuck shop arms:

1. Cut out all soft drinks, diet soft drinks, fruit juice and alcohol and stick to water, green tea, black tea and black coffee.

2. Limit your starchy carbs and fruits to one meal per day. Eat your carbs early in the day, preferably before a workout so you can utilise the glycogen in your muscles and liver for energy.

3. Replace the sugar in your black coffee with half a teaspoon of organic coconut butter. Coconut butter is made up of lauric acid which is metabolised quickly in your body and has a myriad of health benefits.

4. Increase your fats (e.g. avocado, flaxseed oil, olive oil, fish) especially if you’re feeling a bit lightheaded after restricting your carb intake.

5. Consume a palm sized portion of protein with each meal around 3xday


Enjoy the video 😉


Have a great weekend!


Committed to your best bikini body,

Manny Laris

Sydney Personal Trainer

Founder of Power Girl Fitness

Slider Workout with Sydney Personal Trainer

Hey there I hope you enjoyed the video above. I love training my Sydney boot camp clients with Sliders. They may not always love em lol but they’re really effective for core work and add a new dimension to calisthenic training.  As you can see, you don’t need much space when using them and you can purchase these for about $30. They’re really handy if you travel alot and have limited access to equipment.

If you’re a personal trainer, try adding these as a metabolic finisher at the end of your group sessions like I do with my Sydney Boot Camps. They work a treat 😉

Dedicated to your best bikini body,

Sydney Fat Loss Expert,

Manny Laris, CSCS, CPT



3 Advanced Ab Exercises With Sydney Personal Trainer