The Big Health Scam

August 30, 2014

The Big Health Scam

I would like to alert you about the biggest health scams that are out there.

1) Most juice companies out there fail in 2 aspects : they are not certified organic and they are pasteurised. It means that you are buying a second hand old car thinking that it is a Ferrari. The whole point of juicing is to get more nutrients, so it needs to be raw not pasteurised. The juices also need to be certified organic. Companies can say cold pressed, full of love, whatever, but if it is not certified organic DON’T BUY IT. You will be drinking pesticides by the litre. So please buy a juicer and make your own juice.

2) Not everything from a health food store is good for you. So lets set the record straight. Most companies out there just want to make money , they are not interested in your health. If you want to get healthy buy organic fruit and vegetables.

3) Protein powders are the biggest scam of them all. It is a cheap way for people to sell you a cheap product, with nasty dairy hormones and make a lot of profit from you. I call them the dark side of the fitness industry. There is nothing healthy or good about them.

4) Not all superfoods are the same. Superfoods need to be certified organic, cold pressed, cold processed. Otherwise DON’T BUY THEM.

5) Bottled water if not bottled in glass and from a mineral source is dangerous. You are basically drinking plastic tea made with tap water.

So next time you buy your food remember those little things and make sure you clean your fruit and vegetables properly. There is nothing more risky to your health than unwashed fruit and vegetables. I talk about it in more detail in my book The Rawfit Diet.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Less is More

July 27, 2014

Less is More rawfit personal training Ricardo riskalla

Eating well, exercising and looking after your mind.

So lets talk about the mind…

The main principle that I use with my clients is to be simple and straight to the point.

The same applies to your mind and how it can affect your life.

As you are aware, stress can impact on your hormones, skin and mind.

The same applies to the reverse : your mind can impact on your stress levels.

The idea here is to keep everything to a minimum , from food processing, to stress in exercise, to stress caused by wrong eating and excess food and also other excesses.

I would like to explore this point more ….the point of over-consumption and how we are trained to buy, buy and accumulate things and to think : “When I get that I will be happy. “


The other day I did a big clean-up at my place and I removed bags and bags of what? Things..and things that my family and I didn’t need and they ended up at a donation place.

It was a waste of the planet’s resources, a waste of my time and a waste of people’s money.

I agree with the opinion expressed by the painter and genius Leonardo da Vinci : “Simplicity is the ultimate sophistication”.

The same principle is used in Zen Buddhism on simplicity and the importance of the natural world.

Look around your work environment, your wardrobe, your house. They are the pure reflection and translation of your state of mind.

Clutter means lack of respect for yourself and for the planet.

I highly recommend you to declutter the physical and mental aspects of your life. Give all your unnecessary things to a charity. Meditate everyday, listen to your thoughts, watch them like clouds in the sky.

Simplify your life to the point that only the necessary remains.

It is liberating and I can assure you that you will be happier.

I am not recommending you to sell your house and give away your car. The point here is to pass forward things that you haven’t used lately, maybe in the last 6 months or last year. Maybe you own too much furniture, too many things around you.

Check with yourself if you need 50 pairs of shoes and 20 pairs of jeans.

Do you still need that old collection from your childhood?

Get in the habit of cleaning your house twice a week. Make the environment around you simple, clean and attractive to the eye.

Surround yourself with plants around your house. They are healing in ways that you can not begin to imagine.

As I said before your house and its state is a reflection of your mind …so…. If you alter the state of your house you can alter the state of your mind.

And that I can assure you.

So…exercise, keep your diet simple, surround yourself with only the essential.

Shine like the sun!

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Same Workout Everyday

June 28, 2014

Same Workout Everyday Ricardo Riskala - Rawfit personal training mosman sydney australia

I encounter a lot of people doing of what I call undertraining.

Undertraining is when you do the same workout routine over and over and over again…

Yes, it gets boring. That’s when most people drop the towel and say :”Fitness is not for me”.

Determination is the soul of your workout routine. You can actually kill it, then the damage is done.

Another problem in repeating the same workout every single day is that your body gets used to the routine that you stop getting results. Simple as that.

The worst part of all is that you can inflame your muscles and tissues doing the same routines over and over. And that is a recipe for an injury.

I compare a trainer to a car mechanic. There is technique behind training, there is planning, there is a thing called periodization where your trainer creates highs and lows in your routines. There is also muscle rotation where your trainer will give a break to certain body parts.

So don’t try to fix your car if you are not a mechanic. The same applies to your body. Don’t try to create exercise routines if you are not an expert.

So to summarise the topic here: Spice up your routines, create a wow factor to your workouts.

I developed an exercise app that does exactly that. I spent 5 years developing it. It is called A Million Workouts by Rawfit. It is available for all phones and tablets. Just get it on my website

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

3 Things that can change your life

June 15, 2014

3 Things that can change your life Rawfit Ricardo Riskalla

So let’s go straight to the point…what are 3 things that cost no money and you can start doing right now to change your life and health?

1) Fasting ! Yes fasting is the most powerful thing that you can do. I describe in detail the best way of fasting on my book the Rawfit Diet.

2) Drinking more filtered or mineral water. It will help you not just inside, but outside. Chlorine is not good for your body , hair and skin.

3) Eating Raw Vegan Food. Yes raw food is how mother nature intended you to eat. But lately we eat because of packaging, because of marketing, because of this and because of that. I highly recommend you read my book where I describe step by step of how to eat raw vegan foods.

Simple as that.

Those 3 little things can change you.

Change your health.

And will help the planet.

We are in the middle of an environmental crisis and we must act now before it is too late.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Fasting Heals

June 7, 2014

Rawfit Personal Training Fasting Heals

As you are aware , I am a huge fan of fasting.

The book The Rawfit Diet is around that principle. It is something that has been used for millions of years by animals, and now this knowledge is being used and tested by top scientists all over the planet.

The whole notion of eating every 2 hours to speed up your metabolism is totally nonsense. It is a very medieval marketing technique designed to make you consume more food products.

So that era is over.

The era of knowledge and science is here.

The Telegraph in London published an amazing article this week. Here are some bit and pieces from it.

Fasting for three days can regenerate the entire immune system, even in the elderly, scientists have found in a breakthrough described as ‘‘remarkable’’.

Although fasting diets have been criticised by nutritionists, research suggests that starving the body kick-starts stem cells into producing more white blood cells, which fight off infection.

Scientists at the University of Southern California (USC) say the discovery could be particularly beneficial for those suffering from damaged immune systems, such as cancer patients on chemotherapy. It could also help the elderly whose immune systems become less effective.

Perfect ! Isn’t it?

The researchers say that fasting ‘‘flips a regenerative switch’’ which prompts stem cells to create white blood cells, essentially restoring the immune system.

‘‘It gives the OK for stem cells to go ahead and begin proliferating and rebuild the entire system,’’ said Valter Longo, professor of gerontology and biological sciences at the university.

‘‘And the good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting.

Now, if you start with a system heavily damaged by chemotherapy or ageing, fasting cycles can generate, literally, a new immune system.’’

Prolonged fasting forces the body to use stores of glucose and fat but also breaks down a significant portion of white blood cells. During each cycle of fasting, this depletion induces changes that trigger stem cell-based regeneration of immune system cells.

In trials, volunteers were asked to fast regularly for between two and four days over a six-month period. Scientists found that prolonged fasting also reduced the enzyme PKA, which is linked to ageing and a hormone which increases cancer risk and tumour growth.

‘‘We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic [formation of stem cells] system,’’ added Prof Longo.

‘‘When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.

‘‘What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back.’’

Fasting for 72 hours also protected cancer patients against the toxic impact of chemotherapy.

‘‘The results of this study suggest that fasting may mitigate some of the harmful effects of chemotherapy,’’ said co-author Tanya Dorff, assistant professor of clinical medicine at the USC Norris Comprehensive Cancer Center and Hospital.
Referring to the 72-hour fasting period, Chris Mason, professor of regenerative medicine at University College London, said: ‘‘That could be potentially useful because that is not such a long time that it would be terribly harmful to someone with cancer. But I think the most sensible way forward would be to synthesise this effect with drugs. I am not sure fasting is the best idea. People are better eating on a regular basis.’’

Dr Longo added: ‘‘There is no evidence at all that fasting would be dangerous while there is strong evidence that it is beneficial.’’
The Telegraph, London

So next time your cat or dog gets sick and he or she stops eating you know why.

Turn off your TV, those food ads are making you sick after all.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Sunscreen or no sunscreen

May 31, 2014


The answer is easy ! YES . Always, the whole day.

The problem is what kind of sunscreen. There are lots of chemical ones around.

I would get a zinc oxide based one or make your own at home using my recipe from my book the Rawfit Diet.

Zinc oxide is the only safe natural mineral that can protect you against UVA and UVB sun rays.

I see a lot of people arriving at the beach or park and then applying sunscreen. Wrong ! Sunscreen should be applied during the whole day every 3 hours.

Forgetting or avoiding to do that you are exposing your skin to harmuful rays. Result?

Skin cancer, aged skin, pigmentation, and many nasty results that you don’t want.

I have been researching and testing many “natural” brands and a few of them fail the test because when you read the fine print there are many chemical ingredients, and that’s not natural at all.

When you apply any chemical onto your skin , that chemical goes into your system.

You must be aware that there are 143,000 chemicals in cosmetics but only 19 have been banned.

Do you want to be a guinea pig?

If so go ahead.

I choose to apply a natural zinc based sunscreen on my skin every 3 to 2 hours, even if I am indoors.

So start a new routine of using a natural zinc based sunscreen the whole day, reapplying it every 2 to 3 hours even if you are indoors.

Do some homework, only use brands where you know what the ingredients mean, and try to find a SPF30+

I highly recommend you to make your own cosmetics, especially your sunscreen. It is so easy. You will save a lot of money ! Get my book and get to the kitchen !

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Fear Factor

May 18, 2014

Fear Factor

Fear, fear, fear.

Simple as that. Fear is the only thing stopping you from being who you are really meant to be.

Fear in terms of training can manifest as self sabotage, as over eating, as laziness and as physical diseases in some cases.

Going a bit deeper on the last issue…I have seen people get the flu before big events, marathons, fashion shows…bloody fear…

So now look at your life right now.

What is holding you back?

Create a list, then create a plan of action.

Be fast, don’t waste your time wondering about this or that, or ifs, write it down and start straight away.

In terms of fitness, walking is a good start.

In terms of diet, simplify everything, go raw. Remove all animal products from your diet.

Create a big target for yourself. Be bold.

Be fearless.

Game starts now!

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

There Is Only One Gold Medal At The Podium

May 4, 2014


I see a lot of people around with the mentality that they are already a champion. They also think that they don’t need to do anything more, they are already “there”.

Let me tell you.

This attitude is the attitude that creates obesity, that creates lack of determination.

To be successful in life you need to work hard. Push boundaries, trust, and go beyond yourself.

Staying still is not the way.

A lot of people get their first job and are already asking for a salary increase, a new promotion.


The same goes for a few athletes. They like the idea of being on the podium but don’t want to do the hard yards.

I think most people are educating their kids to fail. If you go to kids sport events now, everyone gets a medal. What a message is that?

I am old school.

When my daughter and I did our first running competition together she got a medal and said to me: “Dad I won the race!”
I said “No. You did not. There is only one kid that won this race, and we should congratulate him or her”.

Unfortunately there is only one gold medalist , one silver, one bronze. The rest need to work harder, raise the bar.

Same for every meal and workout raise your standards. Go for gold.

I am sorry to disappoint you but you have no medal yet !

Fight for it.

It is waiting for you !

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Is walking good?

April 20, 2014

Is walking good?  Ricardo Riskalla Rawfit Personal Trainer

That is a question that I get all the time.

And I say YES it is.

I think walking is very good exercise and a very underestimated one. I believe that the whole reason for it is because of the mentality that to have a great workout you must sweat and even better, vomit.

I am sorry but that’s not the way.

Vomiting, passing out or anything along those lines only creates a negative image of exercise.

Pushing clients or yourself to limits where you are not prepared only creates stress . Psychological stress and bodily stress and that’s not what we want.

Stress raises the hormone cortisol in the body, and that disrupts the hormone balance in the body.

I would say that most of us that live in the big cities need the reverse. We need to calm down, to relax, to meditate, to exercise in the right intensity. Now you know what I am talking about when I talk about the right intensity. It doesn’t translate into the right torture.

This mentality also comes from the 80s where the rule was eat this amount of calories and then burn it doing exercise.

I am sorry to disappoint you but it doesn’t work like that.

Thoughout my career I have seen lots of trainers doing torture sessions…that is so wrong on so many levels. It also shows the lack of respect from the trainer and also the lack of exercise knowledge by him or her.

So how do you know when you are ready to do a run? I would say that only a good trainer would be appropriate to answer this question.

I am very against people doing long runs with no coaching. The rule is balance and correct technique.

I love to run marathons, and like anything it needs proper training. It also needs proper recovery. I would not recommend anyone to run more than 2 marathons in a year.

So check if you are using exercise as a torture and punishment device. Exercise to add value to your life, to be in contact with nature. Don’t exercise to overdo it and never just to burn calories.

My recommendation is to always look for a good trainer who will guide you and support you and watch your progress.

And please do not get obsessed with the “I have to” do 10 thousand steps a day or anything like that. Exercise is like medicine and needs to be prescribed by an exercise professional.

So walking is good for you. It is also ok to progress to a run. Always be guided by a trainer. Never ever try to do this journey alone.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website

Social Health

April 12, 2014

Rawfit Personal training Social Health

Being aware of your surroundings at all levels is what I call “social health”.

In my opinion it is actually more important to work as a community than simply looking after yourself.

Unfortunately most people do the reverse, saying : “I need to look out for myself”….then the whole problem starts…

When you just look out for yourself and don’t even know your neighbour’s name you are not fully healthy.

Social health is about supporting each other, it is about looking after the environment, it is about recycling, it is about seeing things as a whole.

I am very fortunate to have lived in several countries and I have experienced how different cultures behave in terms of social health.

I think that the first indication of a culture that is healthy is EYE CONTACT.

Eye contact is when you approach another being and you recognise yourself in the other. It an exchange of eye to eye, a recognition that you are open to the other.

So I would highly recommend that you practice this first principle of social health, look at others in the eye, smile, speak !

The second aspect of social health is listening. Listening to another, it could be a colleague, it could be a bird, listening is powerful.

The third aspect is asking. Ask a stranger how is his life going. Ask your neighbour how is his day going. Ask, ask, ask !

The fourth and last aspect of social health is paying forward. Make a selfless contribution to the community. It can be giving someone a hand . It can be a smile, it can be 2 hours of your time in a nursing home, it can be laughing out loud !

Now you see how simple it is ! Let’s move and change each other.

Get your green juice, open your front door and be socially healthy !

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website