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Evidence Based Training

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25.01.2022 Dieting doesn’t have to be boring. When you eat in, you have complete control over your energy intake. It’s very easy to hit the spot without over doing your calories. ... Of course, there is nothing wrong with eating out. It’s about making educated decisions and finding the right balance. See more

25.01.2022 What EBT meals do you guys want to see? We are creating lots of new recipes for our individualised meal plans. Comment what fake out you would love to eat and still achieve results.

23.01.2022 A common reaction oh-so familiar with. Tag someone that still doesn’t get it

22.01.2022 Spot reducing body fat. When it comes to toning up a specific area, the only way this is achieved is by building muscle (in that area) and losing body fat. Training a specific area does not mean you’re going to burn fat from that area. ... Adipose tissue (body fat) is stored energy. Under hypocaloric conditions (low energy availability through food), stored body fat is released into the blood as free fatty acids, which is then utilised as a source of fuel. These free fatty acids can come from anywhere in the body, you could be working your legs and utilising free fatty acids that originated in your arms, its out of your control. TAKE HOME MESSAGE: 1Resistance training to maintain/build muscle 2Calorie deficit to burn body fat. 3You cannot spot reduce so focus on 1 and 2! See more

21.01.2022 Reaching for the healthy alternative? Just because something is nutrient dense, doesn’t make it the best option when it comes to fat loss. Often, juices are perceived as a healthy substitute for soft drink, however, the calorie content is very similar. Therefore, substituting soft drink for juice would results in roughy the same total calorie consumption. ... What about micronutrients? If health is your priority, you should be achieving your micronutrients from unprocessed high fibre foods such as fruits and vegetables. If you enjoy juice, drink it in moderation and consider the calorie content. When it comes to fat loss, calories are the highest priority. See more

21.01.2022 Your protein cookie is still a cookie. Discretionary foods are foods that are deemed unnecessary to provide nutrients to the body. These are often foods high in sugar, fats, and as a result high in calories. ... The problem is, these foods are usually delicious, and therefore, hard to avoid. The good news is, they don’t need to be avoided. Just incorporated in the right amounts. Which would you choose? Left or right? See more

21.01.2022 I’m often asked the benefits of a cheat meal. Does eating excessive calories over a short period of time offer any metabolic advantages and help with fat loss. The short answer is no. ... Calories always count. Having excessive Calories in one meal really does nothing for your metabolism and likely has detrimental consequences to your results. A better approach? It’s fine to have a cheat meal, however it still needs to be calculated if you’re looking to achieve a specific goal. Here is an example of a fat loss strategy incorporating higher calorie days. The net calorie intake equates to a deficit. See more

20.01.2022 Our amazing client @courtney_shortandspook 12 weeks post partum and 10 weeks on our plans, she is down roughly 9kg following our individualised nutrition coaching. we have also incorporated home workouts for her using minimal equipment. Amazing how much change she has made in just 10 weeks. ... Well done courtney, very happy to be apart of your journey and help you achieve such amazing results.

20.01.2022 How many coffees do you drink per day? The total calories are based on 2 coffees per day (tall) Monday - Friday. Data taken from Starbucks website. In some circumstances, switching your coffee could be the difference between weight loss and gain. ... Small simple changes can make a big difference. Tag a friend See more

20.01.2022 Breakfast edition. Looks pretty good to me.

19.01.2022 Georgia had lost a total of 17.6kg. Initially she was following our individualised nutrition and seeing amazing results The last 8 weeks she has been following both our training and nutrition coaching which is building her confidence within the gym and empowering her to achieve life changing results. ... Currently she is on a maintenance phase, consuming 2400cals per day and resistance training 4x per week. We will run a maintenance phase for 8-12 weeks (sorry Georgia) before entering her second fat loss phase. It’s important to take a break from fat loss to achieve long term results. Sustaining your new weight for a period of time creates a new ‘set point’. Comment below if you want more info on a ‘body fat set point’. See more

18.01.2022 Diets don’t have to be boring or restrictive. Here is an example of an EBT meal plan consistent of approx 1650cals. Tag a friend that needs to see this

15.01.2022 The sneaky foods you grab on the go can add up. Grabbing this or that can be fine, however you need to consider these things when your goal is fat loss. It’s easy to underestimate the total amount of calories you’re consuming and be left wondering why you aren’t seeing results. ... It may be inconvenient to track everything, however, results aren’t always convenient. See more

15.01.2022 KFC has been on the good end of my past few posts. So I though I would come in strong with a little plot twist. We always promote balance! Just because a meal is lower in calories than another meal, doesn’t make it a better choice. ... If you’re looking to achieve long term fat loss, it’s important to make choices that are highly nutritious and satiating 80-90% of the time. Constantly eating high fat calorie dense foods makes it easy to over consume calories. See more

14.01.2022 You may have thought that because it’s fruit it’s a better option. The dehydration process of fruit makes it a lot smaller in size, thus per gram, the calorie content increases. Although it doesn’t need to be avoided, this comparison shows that it contains similar energy quantities to lollies. ... It’s likely a better option to just eat fresh fruit as the larger volume would be more satiating. When it comes to fat loss, nothing need to be avoided. However, it is important to understand the energy density of your food selection. See more

12.01.2022 @darcyshipsides after 6 weeks of individualised nutrition coaching Down roughly 3kg On average losing 0.5kg per week which equates to a deficit of 500 cals per day. ... The rate in which you lose fat depends on so many factors. It’s important not to compare your results to other. Worry about your own journey and what you can control. Stay consistent and the results will come. See more

12.01.2022 Progress update for our 5 star client @georgia_burkinshaw Down a total of 19kg Currently on a maintenance phase, focusing on performance in the gym. ... Consuming 2400cals daily (and still losing weight) Resistance training 4x a week with no cardio. I’m so proud of her progress, initially she was too embarrassed to show me her pics. She has gained so much confidence over the past 5-6 months. From no experience with weight training to now training 4x per week, following a structured program. An honour to be apart of her journey. See more

12.01.2022 Fake out at its finest. Here is a repost of one of our most popular meals. Im going to make the call and say, I prefer our nachos. (Potentially bias) ... See ingredients and recipe below. - 200g Spud Lite Potato - 100g 5 star beef mince - 75g zucchini - 75g carrot - 25g canned diced tomato - 7g Old El Paso Taco Spice Mix - Nandos peri peri salt - 50g greek yoghurt or sour cream - 25 g mozzarella light shredded cheese - Coriander leaves and fresh chilli to serve 1. Preheat oven to 200 degrees celsius. 2. Slice potato into thin rounds / chips approx 2 - 3 mm thick. Sprinkle with peri peri salt 3. Place on lined oven tray and cook in oven for 10 - 12 minutes, turning half way through. Alternatively, cook in an air fryer for 10 minutes on 200 degrees. 4. Finely chop zucchini and carrot 5. Heat a non stick frying pan on medium heat. Add in beef mince, carrot and zucchini and cook for 10 minutes until meat is browned. Add taco spice mix and canned tomatoes and stir well 6. Continue cooking for 5 minutes until sauce has thickened and vegetables are soft 7. Place spud lite chips on a plate. Top with beef mince mixture, cheese and sour cream. Serve with fresh chilli and coriander and enjoy @ Gold Coast, Queensland See more

11.01.2022 Guzman edition Just example of how you can lower your calorie intake next time you’re scrolling Uber eats Do you guys like take out comparisons? ... I’m thinking of finding the lowest calorie options for a variety of popular fast food options. Let me know your thoughts. See more

10.01.2022 In regards to our nutrition plans, I’m often asked things like: Are they boring? Are they Individualised? What if I don’t eat this or that? ... Are they hard to stick to? The reality is, we can structure the most sound plan based on your goals and circumstances. The plan is only as good as the person following it. Our goal is to give you a plan, support and a long term strategy that gives the the absolute highest chance of success. Shout out to our amazing client @louisegetsfit84 for taking these photos of her current meal plan See more

09.01.2022 Switching discretionary food for discretionary food isn’t the answer. What comparisons do you guys wants to see? Comment below

09.01.2022 @aw.ilson has been following our individualised nutrition coaching for 10 weeks. So far she is down 5.7kg Her results do the talking. ... I love seeing clients reactions when I put their photos together and they see how far they have come. Amazing work See more

08.01.2022 @parisshoe has been following our individualised training and nutrition coaching for the last 10 weeks. Consuming 1500 cals on her low days and 1900 on her high days. Resistance training 4x per week. ... Significant changes in such a short amount of time. She has lost 6.5kg total. See more

08.01.2022 Coconut yogurt as a substitute for dairy yogurt? A quick look at the nutritional facts, in this comparison dairy yogurt provides 5x the protein whilst having 1/3 the amount if calories. Making it a great option for a high protein snack. I’m not saying coconut yogurt is good or bad. ... The 2 highest priorities when it comes to fat loss and muscle retention is your total calorie intake and adequate protein consumption. When you have limited Calories to work with, it’s important to make smarter choices. See more

08.01.2022 @fleurfava has come to the end of what has clearly been a very successful fat loss phase. These results are the accumulations of changes week to week. This stresses the importance of adherence and consistent when it comes to any training and nutrition strategy. We will now go into a maintenance phase to establish a new set point at her lower body fat levels. It will be normal to have a slight increase in weight post fat loss phase, however there is no reason these... results can’t be maintained at higher calories. Very excited to keep fleur motivated with the help of Robbin (@joeyh_fit who learnt everything she knows from me, so good having a little sidekick) to continue to progress with goals beyond just fat loss. True results are built from eating more calories and improving your performance in the gym. Reducing body fat just shows the hard work you have put in during the higher calorie phases. See more

07.01.2022 It’s absolutely okay to enjoy a cookie. Just because you find it in the health food section, does not mean it’s any different to the conventional option. If you’re looking to minimise your sugar intake, start by following the Australian guide to healthy eating and getting most of your nutrients from the 5 core food groups. ... If your calories are controlled, and you’re eating mostly healthy, unprocessed, nutrient rich foods. A cookie isn’t going to kill you Can you beat a traditional cookie? Which one would you choose?

05.01.2022 Before you jump the gun. I’m not encouraging you to incorporate McDonald’s as core food in your diet. However, who does not eat maccas every so often? ... And guess what, it’s not the end of the world. Fat loss only occurs in the presence of one thing, a calorie deficit. Here is a simple example of how you may occasionally incorporate something you feel like eating without going overboard on your daily energy intake. Yes, it’s probably better to not eat maccas, we know. See more

01.01.2022 @jaydenbonello down 10.6kg 10 weeks into his individualised nutrition coaching. Jayden has been so consistent, it’s been a pleasure reviewing his check ins every fortnight. Very excited for this transformation as he is showing now signs of slowing down.

01.01.2022 @hannahannxo 4 weeks into her individualised nutrition coaching and down 3.2kg These results are amazing, and a great example of why you shouldn’t put off working towards your goals. As soon as you start making better choices, you and see and feel the difference, immediately. ... I always promote long term changes, but if this is what can be achieved in 4 weeks, imagine what you can do in 4 months. Amazing work Hannah. See more