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25.01.2022 Keeping up-to-date with nutrition knowledge is not just part of our interests as trainers...we consider it integral to our jobs. If you dont apply our knowledge to your fat-loss/hypertrophy goals, then you are only working on half of your goal. Also these scientists/experts are funny as hell, enjoy :) (Post by Tanya Smith)

25.01.2022 Callan - Happy to announce the online portal is finally coming together. So far we have downloadable programs, food diary evaluations, examples of training and then eating times. Coming soon is warmup and mobility videos, online access to your own private records - measurements and fitness testing results, before and after photo comparisons etc.

24.01.2022 Happy Thursday! Nutrition tip time :)

23.01.2022 Help spread the word for Tanya's ABBBC bootcamp :) http://www.gumtree.com.au//freshwater-female-on/1074628604

22.01.2022 Help spread the word for Tanyas ABBBC bootcamp :) http://www.gumtree.com.au//freshwater-female-on/1074628604

22.01.2022 Terrific Tuesday! Now Im the first to admit I have a sweet-tooth but Im also very realistic about how I manage it. Firstly I avoid all artificial sweeteners like the plague and also I tend to cook most of my desserts so I know its full of antioxidant rich fruits or cacao and raw honey. There are heaps of clever cookies out there making awesome raw desserts these days that taste better than you can imagine. One of my favourites is Pana Chocolate The article has some more ...wise words. http://www.womenshealthmag.com/nutrition/avoid-added-sugar See more

22.01.2022 Update on Spring/Summer detox :) As the photos show, visually its not much different except perhaps a flatter tummy. However the new measurements are: Biceps R28.5 L28.5, Shoulders 99.5, Chest 86.5 (I assume my lats grew), Waist 66 (lost 4cm), Hips 90, Thighs R56.5 L55.5... Also weight is back to 57.5KG or so. These changes came from mostly nutrition as my wrist/work affected my strength training levels. Proof to train smart, eat smarter :)

21.01.2022 Holy Shit thats some weight shifted!

21.01.2022 Wheels make everything more fun

19.01.2022 Happy Sunday Superstars! The sun is shining! Get out there & do some fun activity to earn those carbs....before its too hot & all you want to do is siesta...

18.01.2022 Happy Saturday superstars! Literally 95% of us eat our worst on the weekend.... Which is perfectly ok if you:... 1. Do some activity! Earn those carbs 2. Control yourself. Dont wake up eating cake. Even if you DONT exercise, at least pushing the treats till dinner keeps damage to a minimum. 3. Share! Half the damage to your tummy if you share ;) Peace out (Post by Tanya Smith)

18.01.2022 For all the Mums & Dads around Dee Why/Freshwater/Manly http://www.gumtree.com.au//mums-dads-fitness-gr/1071184284

17.01.2022 Tanya Smith Jamie Hubble

15.01.2022 To all my clients who like a couple of bevvies (cough * Dylan *ahem )

15.01.2022 Happy hump day! Yesterdays post got me to thinking about goals even further...and how quite a few people work so hard with our trainers but only get so far because they lack that extra key tool...Nutrition knowledge! Who would be keen for a Nutrition Workshop in the next 4 weeks? Before you ignore this post thinking "I understand food", have a look at yourself & ponder "Is what you think you understand getting you results?" (Post by Tanya Smith)

14.01.2022 Late spring detox time for Callan and myself. The best way to keep track of your improvements is photos, measurements and a Dexa bodyfat scan at the beginning of your goal. Today I am about 59kg which is the heaviest I tend to allow myself even though I care much more about measurements and bodyfat %. My measurements are biceps 28cm, shoulders 100cm, chest 82.5cm, waist 70cm, hips 92cm, thighs 57cm, calves 34.5cm. Will try to get a Dexa scan asap. So the plan is to increase cms in arms, hips and legs whilst waist should go back to the 67-68cm it was last Summer :) Will keep you updated!

14.01.2022 Good evening superstars! One of the most important steps to having a healthy lifestyle is getting enough sleep. The best scenario is being in bed by 10pm & waking up around 6am. If you are getting less than 6 hours sleep per night then your lifestyle might be out of balance & stressed...leading to fat gain or at least making it hard to lose fat. So have a chamomile tea & get ready for bed peoples :) (Post by Tanya Smith)

13.01.2022 How you should feel when you walk into a gym to see an amazing trainer...ahem Callan or Tanya ;)

12.01.2022 Kid friendly meal prep! Depending on your cooking skills and reheating choices, the mix Im describing should make 3 different meals...and is highly budget friendly lol. You will need:... 2-3kg of your favourite mince. 1-2 zuchini grated 1 onion finely chopped 1 red capsicum or pepper diced 5 button mushrooms diced Olive oil/coconut oil/macadamia oil Sea salt/pink salt Black pepper Teaspoon of chopped/minced garlic 1st meal: Meatballs! Use 1 third of the above ingredients and add an egg to be able to roll into little balls. Add your favourite spices/herbs...I personally use italian herbs such as oregano/basil/rosemary. Shallow fry in a big pan or grill. Smother in a tomato based or pesto based sauce (which I dont know how to make yet sorry) 2nd meal: San choy bow... Use 1 third of the ingredients and add any asian spices you like plus either some soy sauce or tomato paste depending on preferences. I use ginger, chilli, lemongrass usually. Fry mince in enough oil that its like burrito mix. Serve in lettuce leaves or whatever the kids will eat wink emoticon 3rd meal: Kinda moussaka or shepherds pie Last third of the mix plus a small can of tomato paste, plus lots of herbs/spices to flavour (I use stacks of garlic, chilli & pepper plus some italian ones if its moussaka/lasagne... Fry this all up then if its moussaka I layer it on top of thinly sliced sweet potato, add a spinach layer on top then sour cream and mozarella then bake till brown. If its shepherds pie its spinach on the bottom, then I add sweet potato or cauliflower mash to the top and a sprinkle of parmesan and bake for about 20mins on 180 degrees... See more

12.01.2022 Happy Australia Day Superstars! You can make your own extra healthy AND tasty rissoles by mixing: 1kg of lamb mince 1 egg... 1 grated zucchini 1 finely chopped onion 1 finely chopped red pepper Any other veggies you like... Salt, pepper & garlic or chilli Whatever herbs you fancy Then roll into balls :) If you really must coat them in something to make them crunchy/hold together better then replace breadcrumbs with almond meal or some other crushed nuts...or really fine desicated coconut :) Voila!

12.01.2022 2 days till the 6 WEEK SHRED gets underway, join in quick! Half price joining offer :) http://www.abbbc.com.au/sixweekshred

10.01.2022 Happy hump day!

09.01.2022 TGIF Superstars! Hope we all got that 10pm to 6am sleep I mentioned last night...especially if you are planning on a BIG long weekend... Guess what my brilliant breakfast right now is? Black coffee with double cream :) Some of you know why this is appropriate if you have been through nutrition with Callan, Jamie or myself...... The rest of you need our Nutrition Workshop coming soon. Inbox us for details! (Post by Tanya Smith) See more

09.01.2022 Kettlebell workshop in 2 weeks time for current or upcoming trainers. Specific style desiged for improved clients safety and benefits. For more info and layout visit link below. 12 places max available

07.01.2022 Good morning superstars! After a loooooong break its time to get stuck into 2014 goals. Ask your trainers what theirs are, we are human too and are always working on something. Im working on hypertrophy, a bigger butt powers lots of movements and also decreases back discomfort/pain. Callan is working on getting below 10% bodyfat whilst still looking hulkish. Jamie is our resident monster who I assume is working on 1 rep maxes of deadlifts and perhaps squats...2xBW is a good goal. He is probably now aiming for 3xBW though ;) What is everyone else working on? (Post by Tanya Smith)

07.01.2022 Yum! Gotta try :)

07.01.2022 Pop Quiz time! Whoever answers correctly FIRST gets a FREE PT SESSION with Callan Duncan :) Question: What is best to consume as the first meal of the day?

07.01.2022 Which is why I use them at least once a week :)

06.01.2022 What is this world coming to ? Tanya Smith Jamie Hubble

06.01.2022 Have you booked your spot yet?

06.01.2022 Gooood morning superstars! If you are nursing Australia Day hangovers the best cure is coconut juice, from a white coconut at the supermarket. Failing that, go jump in the surf, its a glorious day :)

05.01.2022 Our good friend & mentor Shane Harvey emailed this to us over the weekend. This is why our sessions are so controlled & technical. Just because you feel good after our sessions doesnt mean you didnt work hard, it means we are safe trainers & understand boundaries. Also who wants to feel like death after exercise??? Stupid crossfitters. (Post by Tanya Smith)

05.01.2022 Everyone should get practising :)

03.01.2022 If you are eating properly snacks arent necessary...but if you MUST then I strongly advocate these...a small handful is all you need :) I bought some at Coles the other day & they are delicious, however Im scared Coles would of used sugar or preservatives so I looked up a recipe... I will definitely repost when Ive made some myself ;)

02.01.2022 https://soundcloud.com/body-i/the-ketogenic-diet-and-cancer

01.01.2022 http://www.precisionnutrition.com/stop-vitamin-d Interesting new information :)