Health & Fitness go hand in hand just like YIN & YANG

The earth we live on is YIN

The sun that brings us warmth is YANG

A woman is YIN and a man is YANG

Sadness is YIN and Happiness is YANG

Together YIN & YANG Create Perfect Balance and Harmony

Perfect Fun N Fitness have a driving passion for Fitness and Fun. Coupled with a Healthy Eating Lifestyle it provides the balance we all can benefit from. Fitness is just as important in maintaining a Healthy and Happy Lifestyle as Healthy Eating is.

Our most important asset for optimum fitness is prime toned muscle mass. Your muscles are the most active metabolic organ you have.

Muscle is critical to maintaining healthy posture, bone support and speeding up your metabolism. The more muscle you have the faster your metabolism operates and the faster you burn fat. That is why losing muscle mass is so devastating to your body composition, especially as you age and your bone density decreases.  Muscle breakdown will literally cut out your fat burning ability and speed up your fat storing capacity.

Slow metabolism as you age will inevitably increase fat storage. Fat cells are programmed to be very greedy. If fuel (glucose or fatty acids) is available in your body, fat cells will absorb it and turn it into fat at an alarming rate. Regardless of what is going on with your body, fat cells are constantly programming ways to store more fat.

Muscle cells on the other hand are more selective and only utilise fuel when it is needed. Fuel for muscle is only needed when you are actively moving. In an active state your brain sends a signal to your muscle that it is required. In an intense activity state the brain will signal the growth of more muscle. When we reduce our physical activity as we age our muscle cells use less fuel. This is the mistake we all make. We don't maintain physical activity when we age, so the message that is sent to your muscles is they are no longer needed and they waste away.This in turn makes more fuel for fat cells to convert to fat. 

Clearly it is critical to maintain physical activity and muscle movement to retain muscle mass. It's that simple. Move it or lose it!

By excercising our bodies in the best metabolic way, we develop muscle mass, improve cardio fitness and overall health.The right metabolic movements drive sugar (glucose) and fat (fatty acids) into your muscle cells to be used as fuel. This prevents your fat cells turning the fuel into fat. 

High intensity coupled with resistance training is the best way to build muscle, burn fat and maintain a healthy fitness level. Consistent perpetual physical movements will create new lean toned muscle mass, which uses all the fuel to be burned and provides you with loads of energy. 

Another amazing benefit of high intensity training is the increase of Human Growth Hormone (HGH) also know as the "Fountain of Youth". Human Growth Hormone (HGH) is produced by the anterior pituitary gland and consists of 191 amino acids. HGH keeps your skin smooth and supple, increases your bone density and repairs muscle tissue. HGH lowers body fat and makes it easier for your to exercise. HGH regenerates and repairs cells. It makes your muscles firm, toned and your skin tight. It improves bone density and strengthens joints. HGH also helps you maintain a more youthful appearance and body shape. 

The Great news is that you produce HGH on your own via your pituitary gland. The Bad news is that your body decreases its production of the hormone as you age. Here are some simple strategies to increase levels of HGH in your body.


They say laughter is the best medicine. It also increases HGH. A study from Loma Linda University found that people who watched a funny video or live comedy had an 87% increase in HGH in their bodies. 


Getting a good nights sleep is by far the best and simplest way to increase HGH levels. Poor quality sleep or a lack of sleep significantly lowers your production of HGH. If you get into the habit of going to bed at a similar time and getting 7-8 hours of solid sleep a night, you will accumulate enough deep sleep to maximise your production of HGH. 


Try to avoid high sugar foods and high glycemic carbohydrates. It is important to maintain a healthy blood sugar level. By inhibiting HGH production your body begins to store fat. Eat several small meals throughout the day to keep your blood sugar stable. Include lots of protein, complex carbohydrates and plenty of non-starchy vegetables in every meal. It takes longer for them to breakdown. Protein prevents sugar spikes, helps build muscle and boosts HGH. Don't eat befor bed. Stop eating at least 2 hours before bed. Since your body produces the most HGH when you first fall asleep, eating right before you go to sleep creates an insulin peak that will suppress the release of HGH. If you must eat shortly before bed or if you are hungry then eat protein such as chicken, eggs or fish. Definately no carbohydrates. 


Consistent exercise is the best way to naturally increase HGH. But not just any form of exercise. High Intenstity Training. This type of exercise allows your body to secrete HGH with only 10-30 seconds of intense exercise.  

An example of High Intensity Training would be to sprint as far and as fast as you can until your heart is pumping and you're out of breath. Then walk until your heart rate returns to normal. Then repeat. You don't have to sprint. You can pick any cardio exercise of your choice eg biking, running, aerobics. The critical aspect of the cardio you chose is to ensure you perform it at a high intensity level then slow down and repeat. During your short rests your body produces HGH to repair any damaged muscle tissue.

Strength or Resistance Training can also help increase HGH. Resistance or Strength Training using varying exercises, weights and rep ranges can help build muscle and bone which helps release HGH. 

Most people push themselves too hard, too long and too much. Wasting hours at the gym or on long runs. Slow long cardio has many disadvantages to your body such as:

- Slow Cardio barely increases your HGH levels in your body, speeding up ageing.

- Slow Cardio increases cortisol levels which grind down your body and kill cell growth.

- Slow Cardio slows down your metabolism

- Slow Cardio increases the risk of storing more fat in your fat cells.

- Slow Cardio breaks down critical muscle mass tissue in your body.

Unfortunately many people shy away from exercise entirely. Believing they are too old or too out of shape which is a total myth. It is the brain telling us we can't do this. Re-train your brain and re-train your life. Studies have show as little as 15 minutes of High Intensity Exercise 3 times per week can result in as much as 352% increase in HGH levels in your body. Isn't that astounding? Some examples of High Intensity Training are listed below.

Please note: Before any exercise it is critical to warm your body up by stretching. The most effective form of stretching pre-workout is dynamic stretching. Dynamic stretching prepares your body and muscles for the type of exercise you will be performing. A message is sent to the brain to strengthen and prepare to work. As an example if you are long distance running then warm up with a gentle run on the spot. If you are weight training upper body then dynamic movements with your arms, neck and shoulders will warm up and prepare your body for weight training. 

Static cool down stretching should be performed at the end of your workout. Your muscles will be given a clear message from the brain with this type of stretch that they are no longer needed and it is time to cool down and relax. Static stretching actually makes your muscles weaker and relaxed, therefore it makes sense to do this type of stretch at the end of your workout, not at the beginning. 

Some examples of High Intensity Training (Body Weight)

30 Seconds each exercise                                                                                                                                                         3 Sets (repeat full workout 3 times)                                                                                                                                           1 Minute rest between sets


Mountain Climbers                                                                                                                                                                  


Push Ups                                                                                                                                                                                  


Star Jumps                                                                                                                                                                              


Pull Ups                                                                                                                                                                                    

Ab Jack Knives                                                                                                                                                                        

Warm Down Static Stretching



Narrow Push Ups                                                                                                                                                                    

Side Planking                                                                                                                                                                          

Backward Lunges                                                                                                                                                                      

Jumping Squats                                                                                                                                                                        



Short Burst Sprints                                                                                                                                                                    

Warm Down Static Stretching



Wide Squat Sprints                                                                                                                                                                  

Pullsating Lunges                                                                                                                                                                    

Push Ups Wide                                                                                                                                                                        

Tricep Dips                                                                                                                                                                              

Toe Touches                                                                                                                                                                            

Glute Bridge Raise                                                                                                                                                                    

Oblique Blasters                                                                                                                                                                        

Warm Down Static Stretching


Push Ups                                                                                                                                                                                  

Leg Splits                                                                                                                                                                                  

Ab Scissors                                                                                                                                                                              

Ab V's                                                                                                                                                                                      


Star Bursts                                                                                                                                                                                

Calf Raises                                                                                                                                                                                


Warm Down Static Stretching

We all have the desire to stay young. Believe it is possible to stay younger longer by living a healthy, happy lifestyle. Raising your HGH can help build muscle, lose weight, and rejuvinate your life.

Retain your inner child. Live life to the fullest, happiest and best of your ability today.

Thomas Jefferson quoted - "If you want something you have never had, you must be willing to do something you have never done before".



 Note: This website contains general informaion regarding health and nutrition and is not intended, nor should it be taken to replace advice from your medical professional. Any person with medical conditions should consult their medical professional for advice before considering changes to their diet or exercise program.