Are You Eating Enough? (Know The Warning Signs)

Are you eating enough? Young woman with salad, outdoors

So you’re dieting. You cut back on the snacks, the cakes, the treats, the sugar, the soda, the fries, the carbs, the chocolate and the alcohol. All of a sudden you’re feeling pretty deprived. Looking good but feeling crap? But you’ve been going great guns at the gym, and your body is showing some real … Read more

The ABCs of Building Healthy Eating Habits: (improving Food Attitude, Behaviour and Coping Skills)

The ABCs of Building Healthy Eating Habits, shown via a healthy bowl of salad

A= ATTITUDE There is a common attitude towards losing weight that the process must entail deprivation, restriction and denial of foods you would normally like to eat. But this creates a conflict because you may want to lose weight but you don’t want to “diet”! This is called a “diet attitude” or “all or nothing … Read more

How to get rock-hard abs (6 pack tips for men and women)

A fit man raising the front og his t-shirt to show off his rock-hard abs.

It’s that time of the year again. Summer is fast approaching and that dream of spending your weekends relaxing by the pool or beach is quickly becoming a reality. There’s just one problem. Do you want to be the star of Baywatch or Whalewatch? In all seriousness though, most of us aspire to have that … Read more

Burning Calories – 40 Tips for Burning Calories in Daily Life (Part 2),

A young couple prepping a meal together. Healthy food for burning calories.

If you want to lose weight, knowing how many calories are going into your body is only half the battle. You also want to know how to shift them. And if you can master burning calories as part of your everyday routine, even better! Understanding Calories and how to torch them This is Part 2 … Read more

Burning Calories – 40 Tips for Burning Calories in Daily Life (Part 1)

A young woman in her kitchen, holding broccoli in one hand and a book in the other, worrying about burning calories.

You want to get in shape and lose a couple of kilos. You’ve started counting the calories going in at meal times, but how do you take them off over the course of the day? Torching Calories the easy way Don’t disappear! Burning calories may be easier than you think, as we explain below. This … Read more

Struggling to Build Muscle? You may be a Hard Gainer

A slim, but fit young man in boxing gloves. He may be a hard gainer.

You work hard in the gym, lifting heavy, doing the same exercises, the same routine as all the massive guys. But you just don’t get any bigger. Why can’t you put on muscle mass? So you work harder, adding an extra session per week and doing even more reps every time you step inside the … Read more

What is the Best Workout for Fat Loss?

Muscular slim woman displaying her trim abs and midriff. What is the best workout for fat loss?

Every personal trainer will likely have had this question asked of them: What workout is the most effective for fat loss? The demand for fat loss solutions worldwide is enormous and it continues to grow. It is still the most common outcome that clients request of their personal trainers. As fitness professionals we advise our … Read more

Diet and Body Composition, the five inescapable truths

A selection of pizzas on a counter top. Diet and body composition are clearly linked.

Master these truths and you get 95% of the results, says this personal trainer. 5 things to master to lose weight Master these five simple things. That’s all it takes to get 95% of the results. I’m serious… 1. Calories are King. There is NO WAY OF ESCAPING THIS!. It’s the physical law of thermodynamics. … Read more

Practical and proven ways to lose the ‘pudding’

A blue plate with fried meat and a colourful salad. Perfect for encouraging better eating habits and losing fat

Losing fat is in some ways very simple, just a matter or mathematics. Use more energy than you consume, consistently, and you will burn off fat. But in a lot of other ways it is very complex. In our modern industrialised society we don’t often eat because we are hungry. We eat mainly out of … Read more

The Glycemic Index and why it matters to you

Mashed potatoes in a shallow bowl - a food with a high glycemic index

The glycemic index (GI) is a measure of your body’s blood sugar response after eating a carbohydrate. A food with a GI of 100 is rapidly digested and absorbed by the body causing a short, sharp rise in blood sugar. A food with a low GI ( under about 55ish) is digested and absorbed more … Read more

The Dreaded Stitch: what to do and how to avoid

A young man sitting and resting after exercise. Drinking water and trying to avoid getting a stitch

Whether it’s just a threatening twitch in the side or an all out, doubled-over abdomen-ripping pain – the stitch strikes down athletes of all calibres and in a surprisingly wide range of sports. What causes a stitch and how to prevent it? Australia’s Dr Darren Mortan is an expert in “Exercise Related Transient Abdominal Pain” … Read more

Body Transformation, the Hugh Jackman way

Hugh Jackman at a Hollywood presentation, featuring his icon role Wolverine - for which is underwent a dramatic body transformation.

Training like the Wolverine Hugh Jackman is one of Australia’s most successful international actors, starring in many award-winning feature films. What makes Jackman unique is his intense mental and physical dedication to the roles in which he is cast. From bulking up for his role in the character Wolverine, to slimming down for his role … Read more

Time to Read Up on Resistant Starch

a bowl of vegan cocnut rice pudding with berries - high in resistant starch

Not all starch is created equal… When people first jump on board the paleo or low carb/ high fat bandwagon, they can be very quick to shout from the rooftops “All carbs are evil. Down with carbs, down with starch! blah blah blah, bacon, mmm….” etc etc Or at least something along those lines 😉 … Read more

The Winter Dilemma

back view of a woman hiking in winter in the countryside with a mountain ahead of her.

Fitness goals often take a back seat as winter sets in. It doesn’t have to be this way. It is definitely colder, wetter and generally more miserable weather-wise this time of year. This makes getting out and exercising (or just getting out) harder than normal. It also means all of the comfort foods that may … Read more

An introduction to Nutritional Medicine

A table of foods high in nutritional protein

Nutrionist vs Dietitian – what is the difference? The Nutrionist: Providing advice on matters relating to food and how it impacts health is the main role of a nutritionist. The Nutrition Society of Australia (NSA) explains how nutritionists design, coordinate, implement and evaluate a range of health interventions to improve the wellbeing of individuals, communities … Read more