Commando Steve Steve Fitness Guide For All Fitness Levels

Get Fit Commando Steve Style...Food & Fitness Guide For All Fitness Levels
Yvette Le Grew

Lifestyle Writer

Sep 02, 2022

He’s the familiar face we all know as the ‘no excuses’ trainer from Australia’s Biggest Loser and now, Commando Steve Willis is here to put you through your paces and show you how to tap into your mental toughness and get ship shape in no time. 

We sat down for a chat (well, squats and burpees actually) with Commando Steve…

Tell us about Get Commando Fit – how does it differ to other fitness guides?

We are about ensuring people don’t just follow our program, we encourage them to learn about why they eat and train a certain way. Education is the most important tool we can give those who do the program. We have a community committed to one another, we want everyone to look outwards and ask themselves what can they do to help, motivate and inspire one another.

What are the key motivators to getting fit and staying fit?

  • Belief – that change can occur what ever the goal maybe.
  • Commitment – to oneself that you will see it through
  • Plan – devise a plan that will aid you in achieving your goal
  • Preparation – do the required ground work, the better prepared you are the better you will deal with the knocks that will always appear to test your commitment.
  • Execute – take the first step and don’t look back.

Is this book appropriate for beginners as well as budding commandos?

It’s for all levels of fitness, there is something in there for everyone, whether that be training or meal plan ideas to motivation and what it takes to enforce change.

What are your fitness philosophies?

There are no excuses, we are all full of them, we need to stare them in the face and ask ourselves are they helping or hindering us. The pain of discipline versus the pain of regret, we all know which is worse but in that moment when things suck we must make a choice.

What are your top 5 health and fitness tip

  1. Eat a balanced wholefoods diet and drink plenty of water, enough to sustain life and training no more.
  2. Work on improving your bodies functionality and range of movement. Get off your backside!
  3. Train your cardiovascular and respiratory endurance, run, row, cycle or swim.
  4. Strengthen your gymnastic, calisthenic base, practice and perfect your push-ups, sit-ups, pull-ups etc.
  5. Practice strength movements such as barbell back, front and overhead squats, clean & presses, snatches, and shoulder presses, your body will thank you for it.
  6. Change the way in which you view life and yourself, for your world to change first, you’ve got to change from within!

What’s your background? Where did you start your fitness journey?

My background is Army, I spent a decade serving my country, from there I made the conscious choice to move into the area of health and fitness. I’ve always been very physical, I’ve always found it hard to sit still.

Tell us about your experience on Australia’s Biggest Loser

It’s been a fantastic experience, both personally and professionally. Having the opportunity to help so many people is one of the most rewarding things I have ever done.

What’s your signature style? Does it differ in your personal life or are you Commando Steve at home too!! J ?

The signature style is Camo pants and a black singlet. It definitely differs at home, but the mindset and view on life never changes.

Are the recipes in your book easy to prepare and for the whole family?

Extremely, they have been designed especially with families and time poor people in mind, to provide them with wholesome nutritious food. Our GetCommandoFit Chef is a busy Mum herself so she totally understands time constraints and the challenges of feeding a family. One of the most rewarding things we heard from Mission One was how much the kids were enjoying the food and getting involved in the cooking. Sometimes our recipes can be viewed as having a lot of ingredients but that’s just because we use herbs and spices to flavor our food naturally rather than resorting to packet or jar mixes. It’s not expensive to stock the pantry with flavour and once it’s there it last for ages.

What are your fave recipes/foods?

There are so many, but the poached chicken salad is a winner along with the brownies! I even managed to sneak a few of my own creations in there, my Tuna salad is pretty good.

Who motivates you while you motivate everyone else?

I have a lot of close friends that ground me and help me reenergise, my kids are a massive part of my life and I learn so much from them.

What’s next in the Commando Steve journey?

I don’t feel a need to push hard in any one direction, I feel things happen organically. I’m a big believer in leading by example, not only talking the talk but walking the walk.

Your last purchase was…

A computer for my daughters 16th.

Music you listen to…

I like heavy metal.

Your fave place in the world is…


Your career highlight was…

Serving my country and helping people improve their quality of life and find their purpose.

Your favourite thing to do on the weekend is…

Relax, spend time with the kids and loved ones. I enjoy getting outdoors, camping, paddle boarding, exploring.

Your personal style off duty is…

Pragmatic, I always like to be ready to go!

Your sporting icon is…

No one person in particular, anyone who shows others that it can be done, going out on a limb and taking on the challenge regardless

Your travel essentials are…

Training shorts, shirt, hat and shoes, both converse and inov8 runners. Music. Ultraceuticals 50+ sunscreen. Hermes aftershave, BSC snacks . Garmin training watch

Your favourite pre and post workout snack is…

The Army taught me to be ready to go at a moments notice, I’ll train regardless, I don’t have a specific pre workout regime but post I’ll get a good quality source of protein down, with some fruit and a handful of nuts and seeds to replenish and reenergise myself.

Your mantra is …

There are no excuses

Your favourite indulgence….

Hot chips! Did I just say that…

Commando Steve’s Burpee Workout

You can do this one anywhere, any time – so save your excuses. You’ll build momentum the more you do this exercise.

Set up

Stand straight with your hands by your side and prepare for dynamic movement.


Squat and place your hands on the ground under your shoulders and simultaneously jump your feet back into the push-up position. Perform a push-up – beginners may do this on the knees, if required – and then jump back to the squat position, aiming to get your feet just outside your hands. Explode up out of the squat, raising your hands overhead to clap.

What to look out for

Keep your torso strong and maintain midline throughout. Ensure your knees are outside of hands when you jump back into the squat position. Clap your hands above your head while your feet are off the ground and hip is extended.

Tip: You can improve your explosiveness by combining Burpees with Box Jumps.


Commando Steve’s Healthy Recipes 

Roasted Eggplant Salad With Pomegranate And Mint



Five-Spiced Beef Short Ribs With Sweet Potato Puree


Chocolate brownies



Get Commando Fit by Commando Steve Willis, published by Hachette Australia ($29.99)


By Yvette Le Grew

Lifestyle Writer

Yvette Le Grew is the former Online Editor of The Australian Women’s Weekly, former Head of Digital Content at Westfield & freelance fashion, travel, health & lifestyle writer for titles across the UK, Asia and Australia. Yvette now contributes 'at large' for



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