Muscle 4 Mind in Melbourne, Victoria, Australia | Personal coach

Muscle 4 Mind

Locality: Melbourne, Victoria, Australia

Phone: +61 457 347 682

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25.01.2022 HEALTHY SWAPS I still eat burgers, pasta, pizza, chips + drink alcohol and coffee. The secret?... I do it in moderation, and I make some simple swaps to make those foods more nutrient dense and less inflammatory. This is honestly, the simplest way to eat healthier is to just make as many of these positive swaps as possible. But that's where knowledge becomes power as sometimes we don't realise it is possible. Yes some taste a bit different, but it's worth it for your health and you do get used to after a while. What's your favourite food that you feel to guilty to eat? Let me know in the comments, maybe it will just be a matter of swapping some ingredients. SAVE this post, for all you new years resolutioners, this might be helpful in making a start! . . . . #healthinfographic #healthyfoodswaps #thisnotthat #grassfedbutter #simplenutrition See more

24.01.2022 MAGNESIUM: WHY YOU NEED IT AND THE DIFFERENT TYPES SAVE THIS POST! Up to 90% of people are magnesium deficient.... It's vital for 300-600 processes in the body, and strongly links to mood, anxiety, sleep quality, muscle, brain, heart and immune function among many more. It's basically the master mineral, and is one of the most common supplements I recommend to clients. However not all Magnesium supplements are created equally, so swipe across for some of the different types and brands I use. So why are we all deficient? There's a few reasons: 1. Farming practices have depleted the soil we use of magnesium, this affects our food levels of magnesium. Treating tap water also removes the natural minerals we need like magnesium. 2. Everyone is stressed these days. Stress depletes magnesium, and this in turn enhances our response to stress. A vicious cycle. 3. Even out whole foods are lower in magnesium due to the soil, so you can imagine processed foods. We need MORE magnesium now because of lifestyle factors like stress, but are getting LESS of it from food. 4. Caffeine, alcohol and sugar all deplete magnesium stores. 5. Intestinal permeability (leaky gut), which everyone has to an extent, can decrease your absorption of magnesium - from foods AND supplements. This is where an oil or soak can be beneficial. 6. Magnesium is required for proper blood sugar management and insulin signalling and a deficiency can be a big contributor to insulin resistance which can lead to diabetes, PCOS and difficulty losing weight. . . #magnesiumsupplements #insulinresistance #leakygut #magnesiumdeficiency #pcos #magnesiumglycinate #magnesiumcitrate #getmoremagnesium #understandingmagnesium #magnesiumthreonate @ Mystic Park, Victoria, Australia See more

23.01.2022 Started this year off a little differently than usual. The last few have started with a week or two of recovery to get my brain back online after 4 days at a music festival. This year we watched the first sunrise of the year overlooking the powerful mountains of Java.... 2020 was a crazy year. For some it was surprisingly positive, for many it was their worst nightmare. Whatever it was, we made it through. I'm feeling super positive about this year. Drop an emoji in the comments if you are too! See more

22.01.2022 8 WAYS TO RESTORE YOURSELF FROM DEPRESSION by @muscle4mind Really this is just 8 things to do for a happy life. We're all human, we need all of these elements.... I've had depression, and still get bouts every now and them. It's almost always because I'm missing one or more of these things in my life. Which one do you think you're lacking? P.S. I've just finished a new FREE GUIDE: 9 ways to naturally reduce anxiety, increase happiness and own the day. It's my 9 top lifestyle hacks for a great day and life. More details tomorrow! See more

21.01.2022 6 REASONS TO EXERCISE [THAT AREN'T ABOUT WEIGHT] Most people who struggle with 'motivation' for exercise are thinking about it in the wrong way. If you're doing it only to lose weight, you're gonna give up pretty quick.... Why? Because our brains LOVE instant gratification. We want a reward straight away whenever we do something. The world is revolved around it now. We want everything express, easy, delivered and without leaving the couch. The problem is, when you do a workout, you don't look in the mirror right after and see results. It takes time. And it always takes longer than we hoped or expected. START focusing on how it makes you FEEL: calmer, happier, smarter, more confident. These things happen right away, everyday. When you ask someone who exercises a lot and actually enjoy doing it, they will always give you a reason like this. And what do you know? They are healthy, look great and never struggle for motivation. START understanding that the benefits of exercise go far beyond body composition. Mental health, physical HEALTH, aging, injury prevention, sleep, immunity, this list could go on forever. START focusing on these things, and then next time you struggle for motivation (we all do sometimes), there will be plenty of places to pull it from. What motivates you to exercise? For me it's a combination of all of these things, COMBINED with wanting to look good. Let me know in the comments! . #exercisemotivation #reasonstoexercise #instantgratification #trainforlife #motivationisascam #biohacking #biohackingexercise #longevitytips #howtolivelonger #howtobehappier #mentalhealthmatters #exerciseforthemind See more

21.01.2022 I can tell you right now, I've been guilty of every single one on this list. I speak for myself here, but emotions are hard. They are hard to pinpoint, hard to feel and hard to address.... But the hard stuff is usually the most important. We can't bury emotions. We can't run from them. They just continue to boil away. And when this happens over a long period of time, I believe it can lead to anything from depression to leaky gut to cancer. I know as a male, it's not natural to even acknowledge emotions. I can admit that I don't feel much a lot of the time, even when I know I should. I almost never cry. But I don't see this as cool or as tough anymore. I see this as something I need to work on. I think the end goal is to be able to fully notice and feel an emotion for what it is, accept it and respond to it rationally. And that is ultimately what mindfulness is. . . . . #emotions #mindfulness #therapy #caring #avoidingemotion #psychology #holistichealth #thebodykeepsthescore #substanceabuse #overworking #bodyimage #socialmedia #addiction #perfectionism #bingeeating #emotional #dperession #anxiety #mentalhealthmatters See more

21.01.2022 Is your gut trying to tell you something? Share this with someone who might benefit! Symptoms like this are NOT NORMAL.... If your doctor is telling you your blood is ‘normal’ but you still feel like crap, you’re not going crazy. ‘Normal’ blood basically just means you aren’t dying. Yet. Normal is based on comparing your results to everyone else. But 50% of the population is either overweight, obese or has one or more chronic illnesses. I don’t know about you but I dont really want to be ‘normal’. I want to be healthy. Better, I want to be OPTIMAL. Trust me I’ve been there. I’ve been prescribed half a dozen medications and done loads of tests. I have no issues with doctors. They can save lives. They have a hard job and work within parameters. But I’ve been let down by the medical system too many times. So have too many of my friends, family and clients. Everything starts in the gut. It’s not the be all and end all, but it’s too often neglected and misunderstood. If you are interested in finding out more about how healing your gut can not only help minimise some of these symptoms but also help you get in shape and feel great too, DM me. I have 3 places to take on new clients at the moment. DM me the word ‘OPTIMAL’ now and we can see if I might be able to help. . . . #guthealth #guttalk #gutbrainconnection #stomachhealth #gutright #healmygut #leakygut #guthealthtips #sibo #candida #guthealing #guthealingfoods #guthealthdiet #leakygutdiet #leakybrain #holistichealth #brainfood #gutbrainlink #fodmap #fodmaps #mindgutconnection #hashimotos #autoimmunedisease #serotonin #immunehealth #entericnervoussystem #dysbiosis #intestinalpermeability

19.01.2022 YOUR BODY CHANGES AS YOUR PRIORITIES DO I don’t look like this anymore. And I'm okay with that. Last year I sacrificed how I looked to focus more on my gut and overall health.... There is more to being healthy than just being as lean or as muscular as possible. You don't need to beat yourself up if you aren't always looking your best ever. Yes it's awesome to get into great shape and sometimes that's the best thing you can do for your overall health. But that doesn't mean you'll have 6 pack abs all year round. Your body will change as your priorities and life do. What's important is to choose what is MOST important to you and focus on that. ONE or two things at once, MAX. Don't put unnecessary pressure on yourself to try to achieve 10 different goals at once. You'll spread yourself too thin and end up doing them all poorly and make yourself feel like a failure. You should never completely neglect your health, but you have to be realistic and find balance. This is something I have had to learn the hard way myself, and work on with my clients. If you want to get shredded, we can do that. But it's going to take commitment and you'll need to put in work and may have to put other things to the side until you get there. If you have other things on your plate right now, maybe right now isn't the right time to try and get shredded. That's okay. Maybe right now you just need to find a plan that fits your current situation and goals. What's your top priority for 2021? Drop it in the comments below. See more

18.01.2022 CLIENT TESTIMONIAL It's been an absolute pleasure to work with @rebecca_bebex the last 12 weeks. She was my first international client and I've been blow away by her commitment and progress. She has been so open minded to incorporating some powerful lifestyle habits, and her mental health has come so far because of it.... When she came to me she was eating less than 1000 calories a day, and struggled with anxiety daily. She can now eat intuitively, is eating around 1500 calories a day, and regularly rates her daily wellbeing 9 or 10/10. She also been rock solid consistent with her habits and tracking. She hasn't been without her challenges either. She manages over 100 employees, has had to work around 3am client meetings, travel and family and covid related stressors. Great job Rebecca! If you are interested in getting deeper results than just weight loss, send me a DM today to find out if we would be a good fit to work together. See more

17.01.2022 WIN THE WEEKEND by @muscle4mind 'Change your weekends, change your life.' - Grant Cardone Here are my 6 top tips to WIN THE WEEKEND:... 1. Wake up at your normal time: keeps your body clock in sync and makes waking up on Monday so much easier. 2. Keep your morning routine: start the day off right. I still do 10 minutes of meditation, 10 minutes of reading and 5 minutes of journalling. 3. Minimise time on social media: stop watching what everyone else is doing and live your own life! 4. Do some movement: boost your mood, get more energy and leads to better decisions during the rest of the weekend. 5. Get outside in nature: reduce stress, clear your mind and restore your body. 6. Say no to alcohol: it will completely change what you decide to do and how you feel. 7. Prepare for the week ahead: you know you’re going to be busy, so set yourself up. Do your groceries, prep some food or set some goals for the week. SAVE this post and check back on it every Friday. Is there anything else you would add to this list? Drop a comment! . . . . . #muscle4mind #wintheweekend #weekendwarrior #liveyourbestlife #healthyhabits #changeyourweekend #changeyourlife #grantcardone #lifestyletips #healthylifestyle #winatlife #mentalhealth #ilovemondays #excitedforlife #happiness #habitsforhappiness #positivelifestyle #morningroutine #circadianrhythm #socialmediaaddict #exercise #hiking #getoutdoors #goalsetting #winyourweek See more

15.01.2022 HOW TO CURE ANXIETY by @muscle4mind I'm not a doctor, nor a psychologist and I don't play one on the internet. These are just 5 recommendations to help you if you struggle with anxiety.... You might need to change a few things about how you go about your day, and question some of the habits you have, but overall I don't think these recommendations are too hard or uncomfortable. Play more, get off social media, sleep more, drink less coffee and eat more nutritious food. Not too bad, right? But the problem is so few of us tick these boxes. I've personally battled anxiety, and I know how terrible and crippling it can be. Even if it's not that bad for you, maybe you still want to reduce it's impact on your life. For me, prescription drugs were not the answer. They created more problems than they solved. Addressing or incorporating these areas is going to take a bit more work than popping a pill, but may just go a long way towards helping cure you, rather than being a band-aid. I personally believe anxiety and depression are more lifestyle related illnesses than anything else (in most cases) Do you struggle with anxiety? What helps you most? Let me know in the comments, and I'm sure other people reading will benefit from hearing from you too. . . . . #muscle4mind #mentalhealth #mentalhealthawareness #anxietyhacks #anxietytips #anxietyawareness #selfcare #depression #selflove #mentalhealthmatters #motivation #covid #mindfulness #mindsettherapy #mentalillness #healing #loveyourself #psychology #anxietyrecovery #inspirationformentalhealth #meditationforanxiety #happinesshacks #positivemindset #choosepositivity #anxietymindset #dailyhabits

14.01.2022 3 SUPPLEMENTS FOR BETTER MENTAL HEALTH by @muscle4mind These would be my top 3 all rounders that most people can benefit from supplementing with. Magnesium is hard to get these days due to soil quality and water treatment.... Omega 3's are hard to get enough if because of food quality and because of the high levels of omega 6 in our diets. Vitamin D is hard to get enough of because we spend so much time inside and we can't rely on the weather, especially in Melbourne! Remember - quality is vital here! Not all supplements are created equally. If you would like help with a customised nutrition, supplementation, training and lifestyle protocol to take the guesswork and confusion out of it all, send me a DM to apply to work with me. . . . . . #muscle4mind #mentalhealthmatters #supplements #supplementsformentalhealth #magnesium #codliveroil #fishoil #omega3 #vitamind #sunshine #optimalhealth #reducedepression #reduceanxiety #mentalhealthcoach #holistichealth See more

13.01.2022 You might need to read that a couple of times. What you eat, e.g. the types of food you eat and the quality of them is absolutely important. So is the amount e.g. the total calories. But what many people don't realise is how you eat and what you think about what you eat is having an impact on your health too.... HOW you eat: how many times you chew each mouthful and the speed you chew is shown to have an impact on your digestion and how full you feel from eating. Whether you're looking at a screen or exposed to artificial light while eating can alter your metabolism and blood sugar control. How relaxed or stressed you are while eating has an impact on your digestion and metabolism too. What you THINK about what you eat: studies have shown when people think they are drinking a weight loss shake they lose more weight than when they are think they are drinking a weight gain shake, even when the shake itself is identical. This has also been show to be true with blood sugar elevation in meals, and it does a good job of showing how our emotions and thoughts about food can have a big impact on the foods actual effects. Just some food for thought for you! See more

12.01.2022 Friendly reminder: #mentalhealthmatters Is there anything you would add to this list? . .... . . . #muscle4mind #mentalhealth #mentalhealthawareness #anxiety #selfcare #depression #selflove #health #wellness #motivation #mindfulness #mentalillness #loveyourself #psychology #wellbeing #inspiration #meditation #happiness #positivevibes #positivity ##mindset #gratitude See more

12.01.2022 ARNIE WISDOM It might sound silly but Arnold has always been a big inspiration for me. From inspiring my training back when I wanted to be a bodybuilder (lol) to making me actually take mindset and attitude in life seriously.... I've watched so many of his motivational videos on YouTube that when I saw him speak I already knew all the stories and the secrets. I highly recommend his chapter in Tools of Titans, he is a smart guy! #secretstosuccess #arnold #arnoldscwarznegger #mindsettraining #toolsoftitans See more

12.01.2022 Is it REALLY about your body? This photo was taken just over a year ago. Looking back, this is some of the best shape I've been in.... (Although I'm pretty bloated as we were away on holiday and this was the day after drinking too much and visiting @milkylanebondi) For me, it's the right amount of muscle without being too bulky while not being too lean that I can't maintain it. But there's 2 things going on here: 1 I saw this picture and wasn't happy with it. Partly because of my facial expression after being caught off guard after the chin ups lol but also because I thought I still needed to get leaner. 2 I felt far from great mentally. Anxiety, brain fog, low energy, list goes on. This tells me two things: First, that if you look back on a photo of yourself and think 'I looked really good back then', but at the time you still weren't happy about that body, it shows that this isn't about how you look. It's about your relationship with your body image. Second, how you look on the outside can be a very poor reflection of how you feel and your health. There's no point looking good if you feel like shit. Don't get me wrong. They are related. A lot of the time doing the things that will make you look better e.g exercise, nutrition will make you feel better. But you have to be doing the RIGHT things. It's not as simple as train more, eat less. You've gotta take a holistic approach, and you've also gotta look at your mindset and relationship with yourself. Taken me almost 10 years of doing this everyday, suffering myself and working with hundreds of people to find the balance of all of this. Now it's my goal to just keep learning, and passing on what I learn. Can you relate? Have you ever looked back on a photo and wished you could look like that again, but when you did look like that you weren’t happy with your body? Drop a in the comments if yes . #bodyimage #healthyrelationshipwithyourself #bondibeachfitness #musclegaintransformation #sydneyfitness #healthymindset #bodyimagecoach

11.01.2022 WOMENS RESULTS...are you next? Thought it’s about time I shared some of my recent results with my female clients. I have so many more of these to come, but what I also love is the stories behind them.... I wish I could somehow show the mental changes behind these transformations. You can’t show less anxiety, a better relationship with food and exercise, reduction of digestive issues, more energy and confidence in a photo, but that’s what I see everyday. I love seeing girls taking control of their health, becoming confident lifting heavy weights, eating more real food, especially protein, and going deeper than just the superficial and moving towards a sustainable, healthy approach than quick fixes and fads. I always feel honoured when women approach me and trust me with their health instead of going to an influencer who markets apparently easier, more attractive solutions. Girls are waking up to a lot of the bullshit they have been sold over the years in regards to their health and appearance and that is awesome. Every single one needed a different approach and a different level of support, and that’s what the big companies and influencers can’t do. If you want to: lose 5-10kgs in the next 90 days stop bloating and lose up to 10cm from your waist double your energy and become confident in the gym learn a simple approach to nutrition and build a better relationship with food And you need a clear plan of action to get there with zero guesswork and support and accountability every step of the way... Then DM me the word ‘TRANSFORM’ and let’s have a chat and see if you might be a good fit. . . . #womenshealth #femaletransformation #femalefitness #morethanweightloss #womenshealthcoach #holistictransformation @ Warragul, Victoria See more

11.01.2022 INFLUENCERS, HERBALIFE, ISAGENIX, F45 AND YOUR LOCAL GYM HAVE ALL LIED TO YOU 30 day squat challenges, juice cleanses and super strict plans SUCK. Yeah you might some some pretty drastic results.... You might see someone you know get them too. And 30 days? That's so fast! Sign me up, right? But all these companies care about is getting your transformation photos and your excited testimonial at the end. But where do these people end up 30 days later? Yep. Right back where they started. How do I know? Becaus these people come to me afterward, feeling like they have failed somehow. But you didn't fail. They failed you! They sold you a dream, but failed to educate you and help you for long enough for you to become independant and knowledgable enough to maintain your results and be healthier. This is why I don't sell my 6 week program anymore. I learnt the hard way that most people need more support and more time than that. It's lucrative to sell programs like that, but if someone buys that plan and fails or rebounds, then that does so much more harm than good. So what's the secret here in this post? THE REPEAT X3 Focus on the simple stuff. The plain old basics. A few simple habits that you can maintain. Stop looking for quick fixes and fancy solutions. If you're not ready for that yet, that's okay. I'll be here when you are :) But if you are sick of failing challenges and want a 90 day solution for long term results, send me a DM now with the word 'SOLUTION' We can have a chat and find out if my program might be a good fit for you. #REAL30DAYCHALLENGE #f45challenge #herbalife #30daychallenge #30daysquatchallenge #isagenix30day #realresults #sustainableresults #quickfix #eatwholefood #read10pagesaday #90daychallenge #whywesleep #wimhofmethod #coldshower #icetherapy #flexibledieting #strengthtraining See more

11.01.2022 3 SUPPLEMENTS DOING YOU MORE HARM THAN GOOD These 3 supplements are all well marketed, but none of them are actually necessary to get great results, and the down sides to them are not talked about often enough. 1. BCAA's: If you are consuming adequate amounts of protein then supplementing is not necessary or beneficial. The real problem lies with their effects on neurotransmitters like serotonin and GABA. Overusing BCAA's over long periods of time is likel...y to lead to deficits in these neurotransmitters, which may increase risk or severity of depression or anxiety. 2. Pre-workout: loaded with extreme levels of stimulants, most of which are not proven to work (except for caffeine). While it might be helpful short term, it will destroy sleep, cause spikes in stress hormones, burn out your adrenals, lead to dependance and increase your risk of injury or cardiovascular event. 3. Fat burners: Very weak evidence to support any of their ingredients actually working except caffeine and green tea extract, and many of them are actually unstudied or end up being banned. Short term they might help by suppressing appetite, but long term they will actually damage your metabolism and make fat loss harder. Not to mention all the artificial sweeteners, flavours, colours, stabilisers, preservatives and who knows what else. These supplements cannot be well regulated, and it's shocking to step into a commercial gym and see how they are being used. >> I was dependant on pre-workout for years, and blindly using these supplements played a huge role in my struggles with depression, anxiety, severe gut issues and adrenal fatigue. If only I had have known better then, things might have been very different. Spread this around to educate those who might not be aware and protect them from suffering like I did! See more

11.01.2022 WHY YOU NEED SLEEP by @muscle4mind Sleep makes you smarter, happier, calmer, stronger, leaner, healthier and live longer! 7-9 hours of quality sleep is optimal.... Drop a comment if you would like me to send you a copy of my e-book with my 5 top tips for better quality sleep. Sleep can literally change your life. You are not different! You need sleep. Yes you can survive with less, you might even say you feel fine or great. I guarantee, you'll feel even better if you sleep better. I personally struggle with sleep, and I put a lot of work into improving it. It feels like a full time job, but I know it's worth it. Do you think it might be time to invest some time and effort into your sleep? LINK STILL IN BIO TO DOWNLOAD MY FREE SLEEP E-BOOK AND START GETTING BETTER SLEEP TONIGHT! . . . . #sleep #sleeptips #sleephacks #sleepforhealth #sleepmore #sleepy #tired #morningroutine #sleepquality #nightroutine #bedtime #relax #sleepanxiety #cantsleep #bluelight #blueblocking #sleepmeditation #sleepbetter #mentalhealth #sleephealth #sleephygiene #biohacking #nootropics #sleepsupplements #sleepcoach #managestress #goodnightsrest #winddown #ilovesleep See more

11.01.2022 THE REAL SUPERFOODS SAVE & SHARE THIS LIST I'm not saying plants are bad. I'm just saying they aren't superfoods when we consider nutrient density and bioavailability.... I don't have space in this caption to break down the why behind everything on this list, so ask me questions in the comments. The most important thing to consider with these foods is QUALITY. Commercial, factory farmed meat, fish, fats etc. are not as healthy as pasture raised, organic options. Extremely essential nutrients that are in poor quality forms in plants that we need to get from animal based sources: PROTEIN IRON VITAMIN A OMEGA 3 DHA Other essential nutrients that you can't get from a plant based diet: Choline Creatine Vitamin B12 Taurine Carnosine Vitamin D3 When it comes to nutrition, we need to stop thinking in black and white. We need to start considering NUANCE. We need to focus on quality, sustainability and most importantly - what we DON'T eat. You can eat everything on this list but if you're still consuming processed, inflammatory foods and drinks, it's not going to do you any good. Okay I'll leave it at that for now. Discuss in the comments! Anything you would add? Anything you're confused about? . . . #superfoods #humannutrition #ancestralhealth #ancestralnutrition #animalbaseddiet #carnivorediet #thecarnivorecode #carnivoreisvegan #vegansuperfoods #carnivorediet #vegandiet #ketovore #yestomeat #theplantparadox #bulletproofdiet #rawvegandiet #losebodyfat #ketocarnivore #guthealthfoods #healleakygut #guttalk #gutbrainconnection #leakygut #sibo #candida #guthealingfoods #guthealthdiet #leakygutdiet #gutbrainlink #mindgutconnection See more

10.01.2022 SUBWAY IS NOT A 'HEALTHY' OPTION! A Canadian study found that only 50% of the meat in their chicken products was actual meat. What was the rest? An Irish court has ruled that Subway bread can not be labeled as actual bread due to it containing too much sugar.... And this doesn't even scratch the surface about the nutrients per calorie, artificial colours, preservatives, MSG, genetically modified ingredients, and chemical additives. And this is Subway, the so called healthier option. So I would hate to think about McDonalds, KFC and the rest... Stop eating Subway and other big fast food chains because you're underprepared or unsure what to make. My Ultimate Recipe Collection Bundle is available tomorrow. Get the nutrients your body needs, without all the added rubbish. These recipes will help you lose fat, build muscle, feel great and take the stress out of cooking and eating. Start developing the knowledge and a skill that will reward you for life (a life that will be longer and more vibrant ) If I don't have your email, make sure I have it by tomorrow to save over $120 off the price when it goes live. So, who’s ready to quit fast food for real food??? #ditchsubway #fastfoodsucks #eatrealfood #foodforlife #healthyrecipes #betterfoodbettermood #nutritiousrecipes #guthealthmatters #foodtofeelgood

09.01.2022 THE ULTIMATE POST WORKOUT SHAKE SAVE THIS POST Time to level up your post-workout smoothie!... It's incredible for recovery, muscle growth and super nutrient dense and easy on the gut. Stop drinking all those rubbish, over-hyped, over marketed, over-priced shakes that are doing more damage than good to your health and wallet. GOATS WHEY: the perfect alternative to cow's whey especially if you don't tolerate dairy well. It is better digested and has some unique health properties that cow's dairy doesn't. Mt. Capra do a great high quality one. CEYLON CINNAMON: amazing for blood sugar regulation and with no toxic side effects like Cassia. Most regular cinnamon is Cassia, which is cheaper but not as good quality. CELTIC SEA SALT: the most mineral-dense salt, this is great for replenishing electrolytes post workout. MAPLE SYRUP: a simple sugar to help replenish muscle glycogen stores that is also jammed with trace minerals and anti-oxidants. ORGANIC BERRIES: great source of antioxidants and low in fructose, I like to add them frozen as they are cheaper and help thicken the shake. COCONUT MILK: high in MCT and healthy saturated fats, my personal favourite milk alternative. Could also use organic almond or macadamia milk. Sometimes I might add in some cacao or creatine depending on the individual or the the goal. Maybe even some organic oats if we are looking to bulk up. This is 100x better than the Man/Lady shake or Optimum Gold shakes etc. What do you guys think of this? Ready to upgrade your post workout shake? Anything you would add or swap? Let me know below! . . . #postworkoutfuel #postworkoutsmoothie #postworkoutmeal #proteinshake #guthealthsmoothies #leakygutrecipes #leakygutrepair #goatswhey #proteinsmoothie #celticseasalt #ceyloncinnamon #postworkoutrecipe #recoveryshake #recoverysmoothie #siborecipes #sibodiet #leakygutdiet #nutrientdensity #nutrientdensefood #maplesyruprecipes #organicberries #coconutmilkshake #coconutmilksmoothie #goatsmilk #healthysmoothierecipe See more

08.01.2022 DROP A TRIPLE IF YOU AGREE Following on from my post last night: Anxiety and depression are lifestyle disorders.... You probably aren't part of the 1% for who it isn't. I say this not to make anyone feel bad, but to provide hope. There is nothing wrong with YOU. But there is a lot wrong with the WORLD. Our ancient brains aren't designed for the lifestyles we have. We evolved to live outdoors, eat real food, move all day, sleep after sunset. Now we do the opposite. I've been depressed. I've been anxious. And that's what motivates me to live the lifestyle I do, and to learn more and more about the human body and mind. The difference is night and day, and I don't want to go back. If you've felt as bad as I have, and then you've seen what the other side of it can feel like you would understand. That's my WHY. I don't want others to have to suffer like I did. Better lifestyle has been my path to better mental and physical health, which has been my path to a better life. And now I'm fortunate enough that other people trust me to help them do the same. And that gives me PURPOSE, which in turn supports my own mental health. Crazy to think about. So don't give up. There is hope. You don't have to keep feeling the way you do forever. It will take work, and it will take time. But it's worth it. . . . #depression #anxiety #lifestyledisorders #mentalwellness #mentalhealthmatters #guthealth #leakygut #nutrientdeficiency #thelightdiet #sunlightheals #inflammationdiet #sleepheals #sleepmore #exerciseformentalhealth #dopamine #meditationpractice #victimmentality See more

08.01.2022 My work has saved me this year. It's given me something to really put my mind to, but it's also provided me with a sense of purpose and human connection. Moving to another country was always going to be hard, but COVID has thrown a whole other set of challenges into the ring.... One thing that has certainly had an impact has been the isolation. Being away from friends, family and my job while not being able to have a lot of the normal opportunities to meet new people has really tested my ability to be alone. One thing I am very grateful for is the connection I get to have with my clients. I've always been a big believer in the importance of making sure all my clients feel connected to me and know they have support, so weekly video call check ins are a part of the program. When clients show up to these calls every week, their adherence to the plan and likelihood of getting great results shoots up significantly. But it also energises me, and that's how I know I'm doing something I love. I've noticed a lot of people want to talk more, and that's something I don't mind spending time on. As humans, we all need connection. It's just as vital for our health as diet, exercise and sleep. Hopefully this year has taught us not to take it for granted. I know for me it has, and I'm grateful for the internet for providing us with a way to stay connected, and to all the people I get to have great conversations with every week. See more

08.01.2022 Monday Motivation Some wise words from Jim Carrey. I agree 100%. Share this with someone who needs to hear this, or save it if that person is you.... And remember, it's okay to not be okay. Jim Carrey is rich, famous and successful, yet has still openly struggled with depression. If you need to talk, my inbox is always open. See more

07.01.2022 3 STEP MORNING ROUTINE FOR FAT LOSS by @muscle4mind Strike, Stroll, Shiver. This is something I have been doing for a while, inspired by @bengreenfieldfitness... All it is: first thing in the morning before you eat anything (hunger STRIKE), start doing some light aerobic exercise (STROLL). This should be something you can do everyday, like walking the dogs, cycling, yoga or my personal favourite, a brisk walk in the morning sunshine. You can boost the fat loss effects by drinking some black coffee or green tea, but I personally skip this step. Follow that with 2-5 minutes or cold water exposure (SHIVER). Cold shower, ice bath, swim in the ocean, whatever you've got access to. Done. Why is this so effective? There's three things to consider when it comes to fat loss. Everyone knows about energy in vs. energy out (calorie deficit). The other two are inflammation and blood sugar regulation (glycaemic variability). Doing the exercise in a fated state helps you to tap into your fat stores as fuel. The optional caffeine in the coffee or green tea helps spark your metabolism and mobilise that fat. Keeping the exercise light gives you the means to tap into that fat without being too intense causing a big cortisol load/ stress on the body and won't exhaust you so you can do a harder workout later in the day if planned. The cold water exposure is the cherry on top, that helps you turn your white fat into metabolism boosting brown fat, reduce you inflammation and protect you from blood sugar spikes throughout the day. So there you go! Who's ready to implement this simple yet extremely powerful morning routine? See more

06.01.2022 HOW TO HAVE ANXIETY 101 Anxiety sucks. Ever since I stopped taking medication, anxiety has been a battle for me. And I know and work with SO many people who struggle with it too.... It's so common these days it's seen as normal. But the truth is that anxiety is almost completely lifestyle related, and can be well managed. But in todays world, you're going to have to make some effort! 1. No phone for the first hour: this puts you in a reactive state from the get go. Our phones and in particular social media play a huge role in our anxiety. 2. Drink less coffee: Face the facts, coffee is not good for everyone. If you have anxiety yet haven't tried to cut out coffee, you need to try it. 3. Start meditation: people with anxiety often say 'I can't meditate, it's too hard, it's not for me.' But this is just proof that it is what you need. Meditation is the cure to anxiety. 4. Always eat breakfast: low blood sugar from skipping breakfast can cause or make anxiety worse. Start eating some protein for breakfast and see if it helps. 5. Stop mindlessly scrolling: you're using this to fill the void when you are left alone with your anxious mind. Not only is the comparison effect of social media contributing to your anxiety, but it's not giving you a chance to ever sit with your thoughts to be able to work through them. 6. Breathe through your nose: the breath is an incredibly powerful, natural and free anti-anxiety tool. Learning to breathe properly has been life changing for managing my own anxiety. If you are anxious, before anything else, take 3 deep breaths through your nose. I'd love to speak more about my own struggles with anxiety, but I'm out of space. Should I do a live video this week about it? Drop an emoji if yes! . . . #anxiety #anxietydisorders #anxietywellbeing #anxietyrelief #mentalhealth #mentalhealthmatters #cureanxiety #healthanxiety #meditation #anxietyhacks #anxietytips #mentalwellbeing #beatanxiety #healthymindset #holistichealth #breathedeep #eatbreakfast #coffeeaddict #morningroutine See more

06.01.2022 SNEAK PEEK Swipe across for 8 of my favourite recipes from the ultimate recipe collection which will be available Thursday. Trust me, this recipe collection will be a game changer for you.... Think simple, easy, nutritious and delicious recipes. Lots of them. Whole food based, no inflammatory oils, gluten free, dairy free, refined sugar free options. Calories and macros accounted for, and trust me the recipes are simple enough that even I can make them. Improve your gut health, fat loss, muscle gain and overall well-being. This is what I wish I had, and what so many of my clients have needed so I’m making available to everyone. Feel free to SAVE this post to come back to these recipes, I just wanted to show you some examples. There’s over 200 of them in the collection, organised into smoothies, soups, breakfasts, salads, treats, snacks, vegetarian, gut friendly and high protein packs and even a special Christmas collection (right on cue) If I don’t already have your email, drop it in the comments or comment an emoji and I’ll message you to grab it off you and you’ll be the first to know when it goes live and get an extra 20% off the special launch price

06.01.2022 DROP A EMOJI IF YOU'RE WITH ME Let's keep busting mainstream health and fitness lies. 1. All meals are important. We were conditioned to believe that breakfast was the most important meal of the day so that we would eat it, and what should we eat? Cereal of course! Void of nutrients, loaded with sugar, seed oils aaannnddd...... 2. Refined grains: Not all grains are all bad, but refined grains, wheat in particular, is full of inflammatory gluten, sprayed with pesticides and has zero essential nutrients. Definitely what you DON'T want to be the base of your food pyramid. 3. Eggs: full of healthy fat, protein, cholesterol (food mental health and fat absorbtion) and all kinds of nutrients. Meat: another great source of protein and nutrients. Actually the best source on the planet. And salt, in it's natural form, a great source of minerals and vital for some big functions of health. 4. Why? Because you're hungry and grumpy. Why are you hungry and grumpy? Because you are eating processed rubbish and now have blood sugar problems. Why are you doing that? Because that's what you thought was 'the right thing'. You got lied to. 5. Not always the case! Saturated fats from coconut oil, butter, ghee and animal sources can be some of the healthiest sources of fat. What's the alternative? Good old vegetable/seed oils. Now THEY are bad for you. 6. BIG LIE. Let's say you eat 1500 calories of McDonalds (or tip top white bread) compared with 1500 calories of whole food (meat, fish, eggs, vegetables etc) How will you feel? How many nutrients will you have consumed. Calories matter, but where you get those calories matters more. . . . #mainstreamnutritionlies #bigfoodlies #wholefooddiet #natureknowsbest #saturatedfat #eatrealfoodfeelrealgood #guthealth #foodcreatesmood #mentalhealthdiet #forforlife See more

06.01.2022 LINK IN BIO NOW I think many of you will get a lot of value from this. These are my top 9 natural and free hacks for a happier, healthier, calmer you.... These are the things I wish I had have known years ago, but have learnt over time and that have had a huge pay off for my own and so many of my clients health. Go check it out and let me know what you think . . . . #muscle4mind #owntheday #mentalhealth #happinesshacks #anxiety #depression #bestself #gutbrainconnection#leakygut #guthealthtips #onlinehealthcoach #holistichealth #brainfood #gutbrainlink #mentalhealthawareness #selfcare #mentalhealthmatters #inspiration #meditation #happiness #dailyhabits #onlinecoach #onlinehealthcoach #onlinepersonaltrainer #mentalhealthandfitness #onlinefitnesscoach #onlinenutritioncoach #healthcoach #healthylifestyle #certifiedonlinetrainer See more

05.01.2022 CLIENT TESTIMONIAL Swipe across to find out what the biggest changes Chez noticed after just a few short weeks. I love how he talks about the benefits he's seen outside the gym, and how it's been so much more than just how he looks that's improved.... If you'd like to find out more about the Muscle 4 Mind program and working with me, send me a DM and let's chat. . . . #muscle4mind #lifestyletransformation #beforeandafter #clientjourney #realhealth See more

03.01.2022 MY TOP 5 BOOKS OF 2020 SWIPE ACROSS In 2020 I read almost 50 books.... How is that possible? I rarely listen to podcasts (unpopular opinion) and instead listen to audiobooks. I also read every single day either first thing or last thing, even if it's just 5-10 pages. But looking back I realised I didn't actually read that many new books. Most of them were re-reads. Re-reading books is so under rated, I always get so much more out of it every time I do. Of course not every book is worth re-reading though! I actually strongly disliked The Subtle Art and Power of Now the first time round, but had a completely different opinion the second time. Here's the 5 that I got the most out in 2020. What was the best book you read in 2020 and what is on your list for this year? Let me know in the comments and SAVE THIS POST for when you need some ideas for your next book. . . . #gutkillers #guthealth #guttalk #gutbrainconnection #digestion #stomachhealth #gutright #healmygut #leakygut #guthealthtips #sibo #candida #guthealing #guthealingfoods #guthealthdiet #leakygutdiet #leakybrain #onlinehealthcoach #holistichealth #brainfood #gutbrainlink #fodmap #fodmaps #inflammation #brainpower #muscle4mind @charleyohalloran See more

03.01.2022 Well that’s almost a wrap Tomorrow we fly back to Australia, a year to the day since we arrived in Bali. What a year it was.... Looking through all my photos from the year reminded me of all the memories made. I really can’t begin to put into words everything I have learned and experienced here. It’s something you have to live. But I hope it reflects in me becoming a better person. This place has been magical for me in so many ways, but sadly all good things have to come to an end. Blessed to have been able to see some of the most incredible nature, train at the best facilities, eat some amazing food and experience so many new things. Especially in a year where many were not as fortunate. For someone who loves nature, health, fitness and a different paced lifestyle, this place is paradise. There’s been many ice baths, sweaty workouts, matcha lattes, sunsets, waterfalls, beach walks, near death scooter crashes, hellos and goodbyes alongside many hours at my laptop working on my passion. It was always my dream to live in Asia and work online, and this year I made it happen. Couldn’t have had a better place to do it. Thank you Bali, for everything, I am grateful. The big question now is...what next?

03.01.2022 MOTIVATION AND WILLPOWER ARE A SCAM You need to stop trying to rely on them everyday. They are finite (you only have so much of them) and they come and go. They can't be relied on!... What you need are bulletproof habits. Habits are why some people seem to do everything right, all the time, easily Those people aren't superheroes with unlimited willpower and discipline. They've just developed great habits, over time. But how do you build those habits in the first place? 1. Make it obvious: set up your environment so things are in obvious spots that you are more likely to see more often. 2. Make it attractive: reframe your thinking. Instead of 'I need to exercise to lose weight' say 'I get to exercise to feel better' 3. Make it easy: remove as many barriers as possible and start with something small and easy to do. To break bad habits, just reverse: 1. Make it invisible: put things out of sight or remove them from your home or office completely. 2. Make it unattractive: reframe your thinking around the habit for example instead of saying 'smoking calms my nerves' say 'smoking destroys my nerves' 3. Make it difficult: create as many barriers as possible. Don't keep things in the house, delete apps etc. It might sound simple, but give it a try. Your chimp brain will thank you! If you are interested in working one on one with me to lose 5kgs in the next 90 days in a healthy sustainable way, applications close tomorrow! So send me a message now saying 'TELL ME MORE' or click the link in @muscle4mind bio. Let's go! #healthyhabits #atomichabits #habithacks #breakbadhabits #onlinehealthcoach #mindsetcoach #habitcoach #habits See more

02.01.2022 INSTAGRAM SUCKS Due to the Instagram algorithm reducing the reach of my posts more and more, as well as sometimes not being able to say everything I want to say in a post due to the character limit, I'm going to start using email more. I won't be spamming it by any means, I plan to send out an email every 1-2 weeks at most.... Tomorrow I'm going to send out an email that is pretty raw that gives the bullet point version of my journey and why I do what I do. From then on, I'm open to ideas, but the goal will always be to provide as much value as possible per email. If you'd like to join the list, just drop an emoji below and I'll send you a DM to grab your email, or just DM me directly. P.S. you can help me out on here by simply liking, commenting and saving any of my posts. Engagement begets engagement, and the more I get the more inspired I am to keep putting out great content. Much love, Charley. See more

02.01.2022 COMING THIS THURSDAY The Muscle 4 Mind Ultimate Recipe Collection Bundle I'm always getting asked questions by clients about what foods to eat, how much to eat, how to cook it, what oils to use, how to make it taste good... the list goes on!... Exercise can be hard, but nutrition can be overwhelming and downright confusing. I've had so many clients say they just eat chicken, rice and greens everyday because they don't know what else to make. I used to be the exact same. I had about 3 meals I knew how to make, and I'd just eat them week in week out. Let me tell you, you get sick of that real quick and you start to forget about the pleasurable side of food. Not only that, you miss out on so many vital nutrients for your health. And then you end up binging on rubbish because you just want something different, and reverse all the work you did so far. So the past few months I've been putting together Recipe Packs for clients. These recipe packs contain a variety of whole food based, simple recipes that will not only mean you're never struck for ideas on what to make, but also ensure what you're eating is going to help you reach your goal and feel great too. These were going to be for clients only, but then I thought that there is probably lots of people out there with the same issues. So if you're needing something to really kick start your healthy eating, this will be for you! I'll be posting more information over this week to get you as excited as I am to get this out there. As always with launching something new, I'm nervous, but I'm pretty proud of the quality of this and the amount of value it contains! #healthyrecipes #nutritionfirst #fatlossrecipes #highproteinmeals #guthealthrecipes #christmasrecipes #smoothierecipes #foodforhealth #brainfood #eatforyourgoals #healthytreats #glutenfreerecipes #refinedsugarfreerecipes

01.01.2022 A few things about me that you might not know! Drop a comment or give me a like to help with the algorithm When I started at the gym, I was a skinny 65kgs and just wanted to get bigger.... I abused pre-workouts like Jack3d before they were banned because I didn't know better. I was prescribed the anti-depressant Prozac when I was 18. I never told a single person I was on them. I struggled through Uni, studied Exercise Science and Teaching, failed 7 subjects and eventually dropped out. I became a PT when I was 20 working at a big box gym (Genesis) where I stayed for 2 years. I learnt a lot there. What to do and what NOT to do. The heaviest I have been is 95kgs, obsessed with getting big but not realising I was actually overweight and sacrificing my health My diet has changed drastically over the years as I have learnt more. I used to eat 3 protein bars a day and a 800 calorie mass gainer shake thinking it was healthy. The rest was spaghetti bolognese, chicken and rice and peanut butter toast. I stopped cold turkey on Prozac when I was 21 and suffered horrible withdrawals. Mentally, the 6-12 months coming off them were my lowest ever. I was prescribed Valium and another 'safer' anti-depressant, which I had to refuse and directly ask for a mental health care plan to see a psychologist after saying no to the prescriptions. I saw a psychologist for over 3 years which was a huge part of learning who I am. Healing my gut has been the other part of fixing my All 2020 I lived in Bali and worked on my gut health. I have spent over $5000 on healing my gut (I've made lots of mistakes) I attribute almost everything I know now and where my health is to my coaches and mentors. Coaches need coaches too. I'm sure there's lots more. But I hope this helps you all to know me a bit more. Never forget your journey. Compare yourself to who you were a year ago, or five years ago. I know lots of you have been through much tougher things than me. Embrace your sturuggles and your story. The tougher it was, the more you will grow from it.