Empowered Performance in Port Melbourne, Victoria | Sport & recreation

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Empowered Performance

Locality: Port Melbourne, Victoria

Address: 223 Rouse Street 3207 Port Melbourne, VIC, Australia

Website: http://www.empowered-performance.com/

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25.01.2022 I love being strong & lifting heavy - no real reason behind it but it simply feels good, it’s empowering and I’m always curious to see what my body can achieve. Pre-lockdown, I used to squat heavier weights but with sub-par depth and it never really ‘felt’ strong or stable for that matter. I was fortunate enough to have access to equipment during lockdown for myself & my clients, but I also took it as opportunity to change my training programs to improve my muscular stre...ngth and control in all of my big lifts, while simultaneously allocating time to improving my mobility for these lifts. A shift in mentality is required as you drop down the numbers. However, the result: Stronger & more control in the end ranges of the lifts Greater range of motion through the hip, knee and ankle joints. Improve thoracic mobility Greater depth in the squat which can now be optimised with heavier loads Increased requirement of motor units & subsequent Type 2b muscle fibres Greater positive adaptations in the muscle for both strength & hypertrophy Reduced risk of injury secondary to improved condition in previous areas of weakness Feeling stronger & in more control Remember, it’s not just about the load on the bar . #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #barbellsquats #empoweredwomen #athletes #mobility #Melbournecoach #onlinecoach #coaching #homeworkout #squats #bodyrecomposition #glutegains #glutes #glutesworkout

25.01.2022 How can this plate of Salmon prevent disease risk? The science Salmon is what we term an ‘oily fish’. The reason being, it has high profile of healthy fats that contribute to the functional health of your body and prevention of disease. ... Oily fish like salmon, mackerel, tuna and sardines are high in polyunsaturated fatty acids grouped as omega-3’s. Fish like this are high in two particular omega-3’s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (the third being alpha-linolenic acid, present in plant oils, flax seeds & soybeans). These are essential fatty acids that we need to obtain from our diet if we want to increase the level of fatty acids in our bodies. Why would we want to do that? Well, Omega-3s play important roles in the body as components of the phospholipids that form the structures of cell membranes. In addition to their structural role in cell membranes, omega-3s (along with omega-6s) provide energy for the body and are used to form eicosanoids. Eicosanoids are signaling molecules that have wide-ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems. Such functions include reducing serum concentrations of cholesterol, low density lipoproteins and triglycerides (high levels of these are associated with increase risk of coronary artery disease, atherosclerosis and subsequent risk of heart attacks/strokes). Omega 3’s also are proven to reduce platelet aggregation and platelet deposition (plaque) on the vascular endothelium (the walls of your arteries), again reducing the aforementioned risks. Dietary supplementation of EPA and DHA has been proven to reduce the capacity of neutrophils and monocytes to produce pro-inflammatory mediators leukotrienes (and plate activating factor); proving their anti-inflammatory properties. Such studies have also supported positive benefits and reduced symptoms in cases of rheumatoid arthritis, psoriasis and atopic dermatitis. This is why I advocate never to cut out a food group, ever, when making modifications to your diet. The food we eat plays a functional role, and is pivotal in the long term prevention of disease. It’s so much more than just ‘macros’.

25.01.2022 Easy prep goals 500g 5 star beef mince 3 x large zucchini 2 x small red capsicum Dry fried (no oil) with your choice of herbs and spices - I use smoked paprika, cayenne pepper and oregano ... Dividing this into 4 serves gives you: 125g beef mince per serve >25g protein & 2.5 of your daily servings of vegetables in one portion Or: ~232kcal / 974kJ 29.5g protein 9.7g CHO 7.2g fat 5g fibre #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #macros #bodyrecomposition #highprotein #vegetables #ibs #fodmap #fodmapfriendly #mealprep

24.01.2022 Did you know that the primary unit of energy consumption in Australia is actually Kilojoules? However, the internet and social media is highly saturated with global dietary content, including the overwhelming use of ‘calories’ as a unit of measurement for food and drink. - I know my clients have sometimes become a little bit stumped when trying to covert between the two - especially as Australian fast food restaurants list their fo...ods in kilojoules and that the average consumption for an Australia adult is 8700k; approx 2071 calories. So team, save, screenshot and add to your favourites for when you need it next it is always good to be prepared. #empoweredperformance -#performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #weightlifting #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #strengthtraining #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #macros #bodyrecomposition #calories #calorieconversion #kilojoules

24.01.2022 Grateful to have had my COVID-19 dungeon to train in these last 7 months... but thoroughly missing the gym bantz. Counting down the days until we’re back like 3, 2, 1, See you soon @doyoueven ... #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #thoracicmobility #crossfit #bodyrecomposition #glutegains #glutes #glutesworkout #mobility #gym See more

23.01.2022 One of my biggest goals as a coach was to create a community of like-minded individuals who could be apart of something greater than the big box gym we found eachother in. To create a network of people who support eachother day in and day out as each person works towards their own individual goals and work through their own processes, developing their strengths and overcoming hurdles. Today these incredible women signified that in a nutshell with a hike together at Werribee... Gorge this morning. I was hoping to be there with them to be apart of the morning’s adventure, however I’m currently recovering from illness, but this photo they sent me was just pure bliss to see. Human connection is amazing. The fact that these women have made such strong connections through pursuing their own aspirations in health & fitness, is amazing (and with over 30 years age difference between some of them ). I love that I could be a part of the process for them. It’s incredibly humbling and inspires me to keep growing and connecting with more incredible humans to be apart of the Empowered community in the future . You are shaped by the people you surround yourself with. I am grateful to be working with some absolute legends every day, both males & females. So. Much. Gratitude. You’re such incredible humans

23.01.2022 The key to growing your glutes 1) Incorporate glute-focused lifts minimum 2-3 x per week into your programming 2) Use a variation of loads and rep progressions in the barbell hip thrust; heavy loads x 6 reps, moderate loading x 10-12 reps, lighter loads x 20 reps.... 3) Optimise different ranges in the lift I.e quarter rep hip thrusts (20 rep sets) 4) Use both stretched-focused exercises I.e Squats & RDLs and shortened focused exercises I.e hip thrusts and reverse hypers 5) Maximise unilateral exercises like single leg RDLs or Bulgarian split squats 6) Optimise different tempos including dead-stop reps and eccentric loading 7) Consistency is key - stick to the program #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #glutegains #glutes #glutesworkout

22.01.2022 It has been a pretty epic year a lot of changes, adaptations, hustling & most importantly: helping awesome people achieve incredible states of mindset, performance & healthy relationships/behaviours. Looking forward to helping more incredible people in 2021 - in the mean time, my priority is to keep delivering high quality goodness to my team and build out more systems. Still available for general advice & to field questions, so always stay in touch (for all clients ol...d & new ). Keep thriving #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #thoracicmobility #crossfit #bodyrecomposition #glutegains #glutes #glutesworkout #mobility #gym

21.01.2022 When you’re the conductor of your own torture sessions.. eeep . . Making change is easy when you’re really clear on what you want . ... #empoweredperformance -#performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #weightlifting #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #strengthtraining #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition See more

20.01.2022 Happy to be back on heavy squats after a programming on eccentric loading on lower loads to improve strength and control work. . . 4 x 120kg / 5 reps .... . Chasing the elusive 130kg (my current PB) and looking forward to lifting above ground when we’re out of isolation, however, appreciating the basement set up in the mean time. @doyoueven leggings are so good #empoweredperformance -#performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #weightlifting #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #strengthtraining #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #squat #backsquat

20.01.2022 Love this graphic from @dietitianclare The graphic speaks for itself. From experience working with many clients that have that come to me for help with healing their relationship with food, body image & yo-yo dieting; I would highlight that the main points of difference between achieving journey A (desperate & aggressive dieting patterns) and journey B (sustainable balance) for clients are: ... Strategising for behavioural change around their health habits Identifying areas of self-sabotage Changing their neuroplasticity as they become more self-aware Understanding a client’s ’why?’ and working through what comes up in this mindset Being able to set realistic goals and expectations for clients Education x . Educating clients not only on how to achieve what they want, but how to self-parent and be accountable to the process, and maintain their results as a lifestyle (long term). This process is also applicable to much more than just weight loss targets, too. #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #weightloss #weightlossdietitian

20.01.2022 Coming into the best months of the year , lockdown or not 5 cases today sparks a bit of hope to get back through the doors of @goodlifesthmelb for lots of sweaty fun and banter . In the mean time - back on park sessions at Albert Park Lake and coaching clients online as usual I have a limited number of spots available for face to face sessions (need to be within 5km), however, send me message and we can have a chat if you’re serious about leveling up your hea...lth/training to make effective, sustainable change Full range of equipment Aesthetic, strength, or general health based goals Additional online programming for at home/gym Nutrition coaching including macros, recipes & education - learn from an Accredited Sports Dietitian Improve your relationship with food and your body Understand body compositional change and how to maintain it Be a part of an awesome community who love a bit of cheeky banter Game on Melbourne #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #glutegains #glutes #glutesworkout

19.01.2022 Reminiscing on my failures so I can prepare for success ... 3+ months of no squatting, but a lot more technical work... I’m coming back for you 135 #watchme #empoweredperformance -#performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #weightlifting #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #strengthtraining #athletes #Melbournecoach #onlinecoach #coaching #squat #highbarsquat #macros #bodyrecomposition #strength #weights

18.01.2022 Oh for the love of food Homemade burgers with Tip Top Sandwich thins (they also have burger thins). 1 x sandwich thins (40g serve) 100g chicken breast (raw weight) ... 1 x egg 2 x cos lettuce leaves 1 medium tomato 1/4 medium avocado 1 tsp tomato relish 425kcal P: 44g C: 38g F: 14g Vego/Vegan? Easily swap out the chicken/egg for a meat-free patty from the supermarket or a grilled portobello mushroom #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #highproteinsnacks #highproteinrecipes

18.01.2022 Insane year. Excited for next year. Going to be challenging, but rewarding in so many ways. All in all, taking doing what I love to the next level. Can’t wait. ... #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #athletes #Melbournecoach #onlinecoach #coaching #bodyrecomposition #fitnessgoals #healthgoals #musculoskeletal #alliedhealth

17.01.2022 It was a short week in the gym, but absolutely LOVING THE PROGRESS I’m seeing from my clients. Enjoy some quick snippets How did we stay consistent? ... Pivoted straight back into home training with effective programming based on the equipment they had, still building on the goals of the current mesocycle for each client. Then straight back onto their sessions when the gym opened back up again. This is what support looks like through thick & thin, that’s what I do #squadgoals #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #fitness #dietetics #diet #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitiansofinstagram #nutritioncoaching #athletes #nutritionalhealth #Melbournecoach #onlinecoach #coaching #bodybuilding #macros #bodyrecomposition #quads #glutes

17.01.2022 Having a bit of a play with some squat cleans - feeling so much more mobile & in control of the bottom end of my squat & through my thoracic helping me achieve the depth i’m looking for while maintaining extension in my spine. There are times when lightening the load and dialling back to focus on muscular strength & control is imperative in order to reach a new max weight. Breakdowns in heavy lifts often comes as result of finding an area of weakness in one (or more) ...parts of the lift (depending on the complexity) and is often when seeking to lift a heavier weight but achieve the same range or depth. To overcome this factor, you need to train your body’s ability to control the weight in the whole range of movement in which you are bearing the load, which often means dialling back before progressing forward and taking advantage of eccentrics & isometrics in the range of the lift in which you are breaking down. Another aspect to this: assessing your mobility. A restriction in your ankle can change the ankle/knee/hip relationship. Where you might be experiencing flexion in the lumbar spine at the level of the hip, can actually be due to a restriction in your ankle (as a brief example - not writing an essay on this here... ). So 1) put your ego aside and drop the weight back to improve your muscular strength & control in a lift when required. & 2) learn to understand how hyper/hypomobility in your joints can be affecting your lifts (and how to train for them) or find a trainer who specialises in musculoskeletal rehab or advanced lifting to assist here #FMA #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #thoracicmobility #crossfit #bodyrecomposition #glutegains #glutes #glutesworkout #mobility #squatclean

16.01.2022 Last week I wrapped up a pivotal 3.5 years. Over 150 clients. More than 7000 sessions. And my god I don’t even want to know how many hours. ... Totalling 6.5 years in the industry so far & still climbing there’s so much more to do in the hybrid space of strength coaching & dietetics, facilitating both in person & online systems. What I gained: 1 An insane amount of learning & growth. I made huge strides in both personal & professional development during this time. 2 Networks. I set out to submerged myself in the South Melbourne culture, and I gladly embraced and became a part of our incredible community. I have some pretty phenomenal networks in the area and couldn’t be more appreciative to have them as colleagues, knowledge banks & life-long friends. 3 I have met some really incredible humans in this space. Be it physically at GL or during this 3.5 year period that has overseen a lot change in my life, I’m so fortunate to have met the people I have. 4My clients. I know every trainer says they have the best clients. But boy do I love our EP family the most loyal & persistent bunch of legends you’ll meet. Your #vibe really does attract your #tribe 5 Myself. I learnt so much about myself. I am my own biggest limitation and my own number one fan. I have learnt to show up for myself first so I can then show up for everyone and everything else. It took me a while to get it, but being selfish & highly self-aware allows you to then be self-less. Thanks @fmastrengthinstitute for this . Time to keep progressing into some new systems and models this year it’s going to be interesting to see if I can out-do my 2020 #neverstopgrowing #gainingmindset #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #Melbournecoach #onlinecoach #coaching #homeworkout #gratitude #bodyrecomposition #grateful

15.01.2022 New conditioning-focused mesocycle just kidding, I love it Posterior chain session (deads & glutes - all the other goodness, you know ) capped off with this conditioning block. Give it a go if you have some ropes 5 rounds @ ... 1 min of 10s ropes, 10s walking squats (3 rotations) // 20-30s rest go again ~7 minutes total #dead #empoweredperformance

15.01.2022 There are fantastic advantages of consuming a wholesome meal containing a lean source of protein (min 20g P) and complex carbohydrates (~30g C) post-workout as a standard for muscular recovery. However, what about when you sleep? Seven to nine hours of quality, restful sleep is essential to maximise optimum recovery. But did you know that strategic nutrition planning can optimise muscular recovery even further while you sleep? ... A study by Res et al (2012) confirmed that 40g of casein (slow-release) protein ingestion before bed increased MPS by 22% in athletes compared to the placebo population. This was supplementary to the ingestion a high carb/protein meal consumed post-workout in both test groups (several hours prior). The increase in MPS is advantageous to increase muscular recovery and tissue repair necessary for optimum performance and hypertrophy. As a baseline, the cellular process of muscle protein synthesis (MPS) is activated with a minimum intake of 20g of protein and 3g of the amino acid, leucine. The advantage of casein is that it is slow releasing of amino acids from the gut into the bloodstream over the course of 6-8 hours, beneficial to such fasting periods like when you sleep. An alternative to casein protein powder is milk, yoghurt and cheese (as casein is a milk-based protein). #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #protein #athleterecovery #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #glutegains #caseinprotein #casein

14.01.2022 You could write the most perfect, macro balanced nutrition plan, coupled with the most scientifically backed training program and all the right supplements... but if it’s not conducive to a client’s behaviour or their lifestyle; or you simply haven’t taken the time to get to know your client’s lifestyle & patterns of behaviour - then you’re already setting them up for a losing battle (or a struggle in general for that matter). One of the most imperative practices I can vouch... for is: to get to know your clients. What is their why? What are their barriers? Where are they going to struggle, where are they going to thrive? What’s their schedule like? What facilities do they have access to? Where do they need the most support? How can you then adjust the programs to set them up to be adherent and be consistent in their adherence? It is pretty rare to find a client that is going to be absolute in their approach to health & fitness, that they’ll always push everything else aside to make your program work for them. In general; anyone can buy a great program online - but if it has a 5-day programming split & you can only consistently get to the gym for 3; then it’s not for you. Anyone can (in theory) use intermittent fasting to reduce their calorie intake window as a method for calorie restriction/deficit. But if you can’t fast until 12pm secondary to training and/or schedule demands, then it’s not for you. Anyone can (in theory) execute the ketogenic diet. But if you like carbohydrate-based foods, regularly dining out and/or carbs make you feel good (let alone their perks for muscular development & performance), then it is not for you. Assess the behavioural & lifestyle attributes first, then design/commit to the program.

13.01.2022 The term ‘superfood’ is thrown around pretty loosely these days, and to be honest, a lot of superfoods aren’t really worth the premium price you pay for ‘superiority’ over other plant-based foods that are just as nutritious and beneficial for the body but these bad boys are pretty great . Flaxseeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer. Flaxseeds contain 42% fat, with 1 table...spoon (10 grams) providing 4.3 grams. This fat content is composed of: 73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA) 27% monounsaturated and saturated fatty acids Flaxseeds are one of the richest dietary sources of ALA, an essential fatty acid that your body cannot produce, meaning you need to obtain it from your food. Flaxseed oil contains the highest amount of ALA, followed by milled seeds. Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed. So, if you’re trying to boost your ALA consumption - flaxseed oil is your best choice but won’t provide any fibre (see below). Flaxseeds are made up of 29% carbs, 95% of which is fiber. The fiber content is composed of: 2040% soluble fiber (mucilage gums) and 6080% insoluble fiber (cellulose and lignin). Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your healthy gut bacteria, improving regular bowel movements & preventing constipation. Flaxseeds are high in amino acids arginine and glutamine (important for heart and immune system health) and are a good source of several vitamins and minerals needed for optimal health, including thiamine (vit B1), copper, molybdenum, magnesium and phosphorus. 1 tbsp = ~54kcal / 221kJ An easy addition to cereals, oats, salads and smoothies #empoweredperformance #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #flaxseed #vegan #plantbased #hearthealth #nutritionfacts #omega6 #fibre #guthealth

13.01.2022 Perks of working from home - fresh food, daily #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #highproteinsnacks #highproteinrecipes

12.01.2022 Instagram is an aesthetically creative platform for sharing all types of content. But one post I want to call out for context is the ‘What I eat in a day’ post, generally posted by influencers, foodies and even health professionals. I appreciate that not all of these posts are the same, some with more depth and purposeful information sharing intentions. ... However, I’d suggest approaching most with caution and hopefully after reading the below, a greater level of instinct around what you mentally consume from Instagram going forward... From a marketing point of view? The first thing to be mindful of is what is the person selling? And are you subconsciously buying into the strategic subtext at play that ‘if you eat what I eat, you’ll look like me too’ ?? Wrong. From a Dietetic/Nutritional stand point, these posts lack so much context. If you ever find yourself scrolling through Instagram to get a meal plan or meal ideas and potentially find yourself screenshotting someone’s entire daily intake to duplicate for yourself, please consider the following factors about this person/yourself: * What are their health/fitness goals? * What type and how frequently are they exercising? * Where are they buying your food, what is the quality like? * Do they have any co-morbidities? * What is their gut health like? * Do they suffer from any conditions that are very dietary dependent? PCOS, Hypothalamic Amenorrhoea, Diabetes, SIBO, FODMAPS. * What is their relationship with food and body image like? * Do they suffer from any mental health issues? * What are their daily stress levels like? * How frequently are they staying in the sympathetic state vs. the parasympathetic? * How much sleep are they getting? * Are they recovering properly? * How do they spend/value their time - work, family, kids? I understand that sometimes the intention can be to simply share creativity around meal ideas. But if you’re going to scroll for hours, I’d suggest following pages that offer more credited/constructive information. And I suppose for the majority of food/related content on here - take it with a grain of salt.

11.01.2022 I love helping people shift out of old, stale and often misguided mentalities. The mentality they previously owned which lead them to be ‘stuck’, mentally, physically, emotionally - generally a combination. Whilst I educate on things that appear to be a lot more tangibly grasped like training principles, nutrition foundations, sports nutrition, rehab exercises etc. My experience of clients learning to re-evaluate their expectations previously based on misleading exposure of... health & fitness #goals is probably the most rewarding, and the most freeing for the individual. I get it. It’s hard. When everyone works at their own rate, with their own commitments and own goals / it can be hard to know if you’re doing a ‘good job’. Especially when only the positive shit is glorified on social media. No-one sees the hard days. Slow progress is still progress. You’re just not at YOUR finish line yet. However, you will never get there if you keep tearing yourself down and going back to the start every time instead focusing on the process. #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #athletes #Melbournecoach #onlinecoach #coaching #homeworkout #macros #motivation #bodytransformation #bodyrecomposition #glutes

11.01.2022 Committed to shifting industry standards . Change is hard. Remaining the same is hard. Pick your hard. Then succeed like hell by getting the right support behind you 100% of the way. ... #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #weightloss #weightlossdietitian

10.01.2022 How to maximise your single arm rows: 1. A greater range of movement (ROM) will always be more superior to maximise both strength and hypertrophy development in the muscle. The use of a kettlebell over a dumbbell is advantageous because it allows you to achieve a full ROM without compromising the positioning of your torso and core in dead-stop reps. . .... 2. Dead-stop reps (placing the kB completely on the ground between reps) serve as a great technical adjustment for a number of exercises as they reduce excessive joint stress and pain; clean up your form without the need of excessive cueing; and it’s a great method to effectively train with lighter loads (especially if you have limited access to equipment at the moment), meaning you can tax the muscles with less joint stress. . . 3. Dead-stop reps eliminates the ability to use the momentum from a previous rep to fuel your next rep. Meaning you need more power (and therefore greater motor unit recruitment) per rep. . . 4. Re-engage every rep. This ‘pull’ movement pattern involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region. Consciously re-engaging every rep (i.e. by retracting and depressing the scapular) will forcefully maximise the latissimus dorsi, rhomboids, lower traps, and erector spinae, and promote a large degree of stabilisation from the rotator cuff. . . 5. All in all a great exercise to assist the development of thickness in the upper and mid back that's difficult to achieve through deadlifting alone, also helps to improve scapular mechanics, as noted. #empoweredperformance #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #strengthtraining #singlearmrow #kettlebellrow #strength #weights

09.01.2022 Shifting into a calorie deficit has had me thinking about my every day food choices and prepping my meals to be filling and satiating while meeting my adjusted macros . Previously, my ‘grains’ intake consisted mostly of sourdough (because it’s superrrr yum) and rice for ease and simplicity . Re-designing my meals, I’ve made a shift to include more potatoes, particularly Spud Lite potatoes because they’re super yum and high volume for calories . However, planned carefu...lly, I’m still including sourdough because, you know.. obsessed (+ peanut butter is the dream ). Fun fact: if you boil potatoes and let them cool completely, their resistant starch content increases. Making it 1) more filling and 2) and great source of low FODMAP pre-biotic fibre to promote gut health by providing nutrients for thriving good gut bacteria. On the contrary, I have clients who have increased energy requirements to facilitate their training/muscle development, and are struggling to meet their needs. So, my advice was to actually swap out potatoes for pasta or rice (it’s super easy to eat large servings of pasta), and cutting thicker slices of bread (sourdough to can easily be served as 60g portions). It’s all about knowing the facts, and making it work for you . #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #weightloss #weightlossdietitian

09.01.2022 Grinding through some deficit deadies this week at 125kg / 8 x 4 sets Consistency and progressive overloading is key if you want to see progression in your lifts, regardless of the intention to build strength or target hypertrophy. Plus. You need to absolutely work for it and grip like hell for those last few reps . Pro tip: get a good barbell, this one was not ideal ... Why deficit deadies: 1) It increases range of movement & subsequently time under tension compared to a normal deadlift. 2) There is an increased demand for greater leg drive by increasing joint flexion at the hips, knees & ankles. 3) There is a greater force production secondary to the need to accelerate the barbell off the ground in a very closed joint angle, increasing the need for greater muscle fibre recruitment. 4) By increasing the range of motion, you force a lifter to develop maximal tension and strength at the end ranges of the deadlift, which will help to develop a greater posterior chain and lower/middle back strength. 5) A deficit lift is heavy. It’s a great way to progress strength development without the need for increasing the load.

08.01.2022 The number 1 rule for both nutrition and training programs: consistency over time. It’s not the fact that the process didn’t work, it’s simply the fact that it’s just not a priority for you right now and you couldn’t give it the intent and attention it required to move you from point A to point B. Be patient, have the right intention and give it the attention it requires. If you do that, the process will not fail you . ... Nothing happens over night. Give it time, and be consistent if it means enough to you, it’ll be worth it #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #weightloss #weightlossdietitian

07.01.2022 Baked potatoes with eggs, smoked salmon, cream cheese and fresh chives 50g smoked salmon 160g spud lite potatoes 2 x eggs ... 170g tomato 100g capsicum 1 cup spinach 45g light cream cheese Chive + S&P 376kcal / 1579kJ 28g P 30g C 15g F Satiating A nice flavour/texture change up High Protein Sufficient carbohydrate 1-2 hours pre-training Superrrr tasty #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #highproteinsnacks #highproteinrecipes

06.01.2022 If you’re going to buy into the trend of New Years resolutions (I personally don’t) around health/fitness/lifestyle/body aesthetics etc. be sure to take a moment to sit with yourself and ask yourself 1) Why? 2) Why now? 3) What makes this time different? ... It’s the classic time of year that we (dietitians & health professionals) see a rocketing trend of detox & fad diets surface; and unfortunately what most individuals don’t realise is that when you buy into one of these diets (short-term, hyper restrictive and ‘guaranteed dramatic results’) you’re also funding the mental psyche of guilt & shame cycle. You might have ‘fallen off the band wagon’, but excessively counter-correcting means that you are fuelling the guilt you own around what you consumed and how you behaved over the festive period. It also means that you hold shame over your body by *desperately* wanting un-do what you did/how you treated your body. But this still is not serving you better. You need to start practising acceptance - it happened, you might be feeling about seedy & lethargic, and it may have slowed down some body composition/performance goals you had. But is it the end of the world? No. Will you never be able to achieve those things you were pursuing? No. The body is magnificent. On a physiological level, it is simply exceptional. What it is capable of is ground breaking. It is also incredible resilient. But how you treat it, starts with your mind. It’s a choice beginning with why. Why do you want to treat your body a certain way. Start getting clear on that, and you’ll begin disarming your shame cycles. #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #bodypositivity #empoweredwomen #athletes #faddiet #Melbournecoach #onlinecoach #coaching #eatingdisordersupport #detoxdiet #bodyrecomposition #highprotein #weightloss #weightlossdietitian

05.01.2022 Consistency 140kg / 5 reps x 3 sets to close out my last mesocycle @lastsetbestset To be honest... I was so mentally fried that day that I actually didn’t know I was lifting this weight fortunately I was filming to pull apart my technique - and I’m glad I did because this is actually my PB . ... It highlights that if 100% commit to the process - it becomes second nature. So that even when you’re mentally in another world, you’re progressing . Re-write your ‘auto pilot’. Looking forward to using this next block to tidy it up & get stronger again even while punching a calorie deficit. #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #barbellsquats #empoweredwomen #athletes #mobility #Melbournecoach #onlinecoach #coaching #homeworkout #squats #bodyrecomposition #glutegains #glutes #glutesworkout

05.01.2022 Reality check ... brace yourself If you’ve treated your body like shit for years, neglected your nutritional health and consistently engage in long, stressful hours on the daily - a short term fix is not going to be your a solution. Anyone that tells you otherwise is probably more concerned about getting your money than caring for your health. No matter how good the practitioner is - and I speak for all allied health pro’s here - we’re not magicians. ... You need to start taking responsibility for your actions & the lifestyle you live. If your body is breaking down and presenting daily symptoms, but you continue to choose to engage in the same behaviours; that’s on you. You can’t keep externalising responsibility. If you want a short-term quick fix and soft, fluffy glorified answers instead of hearing the potentially harsh reality and what you need to hear, I am not the practitioner for you. I love food. It’s exciting, culturally diverse, hedonic and incredible for cultural engagement, but the daily fundamentals are about consistently sticking to routine. It’s sometimes not necessarily pretty but it works. #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #weightloss #weightlossdietitian

04.01.2022 Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits. It’s water-soluble and found in many fruits and vegetables, including kiwi fruit, oranges, strawberries, capsicums, broccoli, kale, and spinach. The recommended daily intake for vitamin C is 45 mg for both men and women. ... 6 Reasons why consuming enough Vit C can benefit you: 1) Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%, helping to reduce free radicals that are caused by oxidative stress. 2) Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure, by relaxing the blood vessels. 3) Consumption of adequate Vit C intake is associated with a lower risk of heart disease (credit needs to be given to the likelihood of an overall improved healthy dietary intake). 4) Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb. 5) In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% 6) Now let’s be clear, nothing ‘boosts’ immunity, but Vitamin C has been proven to reduce the timespan of common cold & flu symptoms (secondary to it’s role in the production of lymphocytes which assists your immune system to eliminate the foreign body). However, it will not ‘prevent’ you from getting sick. 7) It certainly will NOT prevent you from getting the corona virus *100g of kiwi fruit is less than 2 fruits! #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #dietitianfacts #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #kiwifruit #vitamins #vitaminc

03.01.2022 Your night time routine is so much more than just brushing your teeth and going to bed. . . It’s the difference between getting a full 7-9 hours of good quality sleep / or not. .... . It’s the difference between managing your work load to de-stress and unwind properly before bed, enabling a deep quality sleep / or not. . . It’s the difference between being prepared for the day ahead and executing it to a tee / or not. . . To win the day ahead, it starts the night before. There’s so much more that could be said here about how your sleep affects your performance output, metabolism, hormonal regulation and body composition (you would be shocked), however, it starts with executing the behaviours around your routine. #empoweredperformance -#performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #weightlifting #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #strengthtraining #athletes #Melbournecoach #onlinecoach #coaching #macros #holisticcoaching #bodyrecomposition #recovery #spiritual #highperformancecoach #fitnessmotivation

03.01.2022 There are more ways to look after your body than simply just stretching & a good sleep. Whilst I would say sleep is your most essential part of your physical recovery, your body and mind has other needs, too. Make it a priority, schedule in the time, look after yourself .

03.01.2022 Your BMR is the amount of energy you’re required to consume to keep your body functioning at rest - it does not factor in any additional energy burned during exercise, NEAT or TEF. Insufficient energy consumption consistently below this marker (your BMR) is associated with deficiencies and malnutrition i.e when a person’s diet does not provide enough nutrients or the right balance of nutrients for optimal health, including optimal function of your vit...al organs and tissues. Insufficient energy intake and the potential removal of certain food groups to achieve this correlates with a poor micronutrient profile consumption, in turn affecting optimisation of cellular processes which translates to presenting adverse symptoms. The more significant effects of such dieting patterns include metabolic adaptation; a compromised immune system; negative implications on fertility secondary to sex hormone production and amenorrhea in women; increased risk of osteoporosis; chronic fatigue... to just name a few. If you’re having to consistently consume less than your BMR to achieve a calorie deficit for weight loss purposes, then perhaps chasing weight loss is not the best option for you right now. I would suggest your time and attention may be better spent developing a balanced lifestyle including regular exercise, healthier behaviours and focusing on the consumption of whole foods (I.e eliminating processed foods) instead . #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #weightloss #weightlossdietitian

02.01.2022 I’m by all means not a vego, however, I whole-heartedly advocate for vegetables to be the cornerstone for all meals and the most abundant food on your plate . They serve their purpose in all varieties of dietary preferences and plans i.e keto, paleo, pescatarian etc. (I will not label these as diets) and cannot be faulted for anyone regardless of your targeted energy consumption I.e a surplus or deficit. - The micronutrient ...profile varies for each vegetable, including the colour of vegetable, so I absolutely suggest mixing up your colours and varieties each week. Your gut loves the fibre and nutrients vegetables provide, however, certain vegetables will not agree with certain individuals depending on your IBS/FODMAP diagnosis and profile - I can help you there if that’s the case. You may be stuck in some long-standing food ‘habits’ that see vegetables as an ‘optional’ or small part of your meals. If this is the case and want to change that, I’d love to help you unlearn old patterns and navigate through what is best for you and your body at present . #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #macros #bodyrecomposition #highprotein #vegetables #ibs #fodmap #fodmapfriendly #vegetarian

01.01.2022 Not as pretty but functional, convenient & serves its purpose: proper nutrition on the go (or for back at work). Working from home has allowed a lot of people the access & convenience of cooking from home at lunch and dinner for when they need. As the state has opened up, environments and daily structure is changing - but your good habits don’t have to! What needs to change? Your ability to make the time to prepare meals before your work days. Classically meaning you need... to re-distribute time on the weekend to food shop & meal prep. Hot tip keep it simple. You do not need extravagant recipes with 15+ ingredients & 2 hour cook times. Weigh your protein, portion out & cook. Cook your carbs then weigh out & portion. Cool an abundance of vegetables or create some salad jars, portion up container it up go! #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #mealprep #macros #bodyrecomposition #highprotein #highproteinsnacks #highproteinrecipes

01.01.2022 The way to ma heart #foodie . . 2 scoops protein powder ... 2 eggs 125ml vanilla almond milk 1 tsp baking powder Topped with defrosted frozen raspberries and Greek yoghurt #empoweredperformance - #performancedietitian #coach #trainer #pt #personaltrainer #sportsdietitian #goodlifesthmelb #fitness #dietetics #nutrition #foodie #health #mindset #lifestyle #holistichealth #dietitian #empowered #empoweredwomen #athletes #homeworkouts #Melbournecoach #onlinecoach #coaching #homeworkout #macros #bodyrecomposition #highprotein #highproteinsnacks #highproteinrecipes

Empowered Performance in Port Melbourne, Victoria | Sport & recreation