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25.01.2022 @thephysiquecoachau answers the age old question why am I always hungry . ? Low cal foods may help with short-term fullness, but your body needs adequate cals to feel satiated : e.g a large salad with low protein might leave you feeling full but unsatisfied... : e.g. eaten on diets like rice cakes, bars & sugar free drinks. Fill your gut, but offer little (if any) energy / : Tend to replace CHO with sugar alcohols & indigestible fibres. These can make you feel temporarily full, but unsatisfied . ? Fullness is the physical sensation of satiety, while satisfaction is the mental sensation of satiety. In human motivation - if we’re not satisfying our needs, we’re not happy & seek out food that drives satisfaction Try changing your eating environment & food sources . ? Ever feel full, but have a desire to eat something sweet? This is called taste hunger - it's normal. This occurs when you have a taste for a food that may present itself outside of or along with physical hunger So what do you do? Eat the damn sweet and satisfy your sorry self . ? Two hormones that help regulate hunger ghrelin & leptin. When sleep-deprived, ghrelin spikes & leptin falls, leading to increased hunger. If you’re feeling an abnormal desire to eat, check your sleep . ? The body is really clever at regulating itself. It needs food that contains fibre (eg grains, fruits, veg, seeds etc), unless you have a specific medical condition & other recommendations are made. No amount of fitting your macros will beat your biological hunger signals. Eat some plants! See more

13.01.2022 MEMBER SPOTLIGHT Check out the incredible results achieved by @juliahiggsy for her client! Good work to both of on your amazing efforts! Sustainable Weight loss... -Client 12 Week Results - Weight -8.5kgs Body Fat -4.5% Waist -10cm The best part ? My client @malouverlek is eating MORE than she did when she started and maintaining these results How ? We spent 6 weeks progressively dieting down very slowly with 3x3 day structured diet breaks over the 12 weeks. Reverse diet: we started this at week 6 where we increased calories every week. This is where most people freak out but this is where trusting in your coach and following the program is really tested ! Every week we increased calories and each week she continued to get leaner. Exercise: She was already going to the gym but we incorporated 2 Strength and hypertrophy sessions a week, so that combined the consumption of a high protein diet she would build/retain lean muscle mass during low energy availability. Preservation of lean muscle should be paramount during weight loss periods as lean muscle is the most metabolically active tissue (burns most calories) this also is what makes you look ‘toned’! Here’s what Malou had to say: ‘This program has changed my life in so many ways. I have gained so much understanding and knowledge about what nutrition can do for you. Where other programs just focus on losing weight the fastest way, Jules helps you change your lifestyle and most importantly your mindset. I thought that losing weight only happened with lots and lots of exercise and never realising how much garbage I was feeding my body on a daily basis, I now know how important nutrition is. Jules creates a personalised program for you. She is there every step of the way and will be your biggest fan and support. Malou is continuing to increase her calories for another 4 weeks so she’ll be on 700 calories MORE than what she was originally consuming and maintaining these results @sportsnutritionaustralia

12.01.2022 ARE YOU IN CONTROL OF YOUR EMOTIONS - or do they rule you? @thephysiquecoachau Follow this flow chart to reduce your food anxiety and regain conscious control of your decision making ... - Are you an emotional eater? DM me for a free mini-intervention to work out how you can overcome these emotional triggers #progress #weightloss #goals #killinit #weightlosstips #icnaustralia #fitfam #dietcoach #healthyeating #iifym #mealplan #dietchange #counselling #support #selfhelp #ifbbaus #ifbbpro #bodybuilding #bikinicompetitor #fitspo #motivation #icnwa #icnact See more

03.01.2022 1 PLACE REMAINING Need a reason to bail on the family BBQ this Christmas? Tell them you need to study! ... We don’t endorse lying to your family, but we do back our Certificate in Applied Sports Nutrition and the doors it can open for your fitness business in 2021. We have one place remaining so if you have been umm-ing and arr-ing, stop that. It’s time to act!