Strength Nutrition in Pymble, New South Wales, Australia | Coach
Strength Nutrition
Locality: Pymble, New South Wales, Australia
Phone: +61 423 638 878
Address: 971 Pacific Highway 2073 Pymble, NSW, Australia
Website: http://strengthnutrition.com.au
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25.01.2022 In light of #InternationalDoughnutDay, we are sharing the most macro-friendly doughnuts from our good friend, Krispy Kreme: 1. Traditional Cinnamon 212kcal (18.3c/13.9f/3.2p) 2. Original Glazed 254kcal (24.4c/16.5f/2.6p) 3. Karamel Glazed 280kcal (39.7c/12.1f/2.6p)... Share the good news, and enjoy! Photo credit: Just Sayin’ Girl for Doughnut Time.
25.01.2022 Strength Nutrition turns one today! And to celebrate, we are offering one month FREE to all new Nutrition Coaching clients. Join us today: www.strengthnutrition.com.au/nutrition-application.
23.01.2022 The actual statistic is around a 10% loss of muscle mass per decade for both men and women between the ages of 30 and 50, before it increases to 15% per decade as get older. If you know someone who is over the age of 30 who doesn't include regular strength training in their routine, please share this with them. The evidence is frightening, but it's never too late to get started.
23.01.2022 Now, for a post of REAL significance the ice cream brand with the highest cookie dough to ice cream ratio. The results are ground-breaking, and will have a serious effect on your life (or your choice of ice cream, at least). Our bets are on our # 1: Ben & Jerry's. Repost from Tasty / BuzzFeed.
23.01.2022 I joined the team at North Shore Personal Coaching - NSPC at the start of the year, and I’ve noticed that most of my clients prefer to train in the morning. I’ve only got two early sessions left available Tuesday and Thursday at 7:00am. If you want to train with me on the regular at that time, shoot me a DM and let’s get started!
21.01.2022 Romanian Deadlifts (or RDLs for short) are a deadlift variation that I regularly program for my personal training clients, particularly if I am teaching them how to hinge at the hips and recruit their hamstrings. Here I am with my client Miriam, practising them with a kettlebell. Do you include RDLs when you're training in the gym?
21.01.2022 After I shared James Smith’s post on keto last week, I ironically found myself with little carbohydrates to spare at the end of the day... and a lot of protein. So what did I do? Cooked some hoki fillets and asparagus with a splash of olive oil and called it a day. The entire meal ended up being a light 257kcal, with 5.4g carbohydrates, 6.0g fat and 45.2g protein.
21.01.2022 Didn’t make it to Europe this summer? Bring Greece to your home with lamb souvlaki wraps from cooktop to table in less than 10 minutes (and zero jet lag)! The wrap pictured was 388kcal, with 24.1g carbohydrates, 17.9g fat and 30.7g protein. I used the recommended serving size for each of the ingredients listed below. Ingredients:... Mission Foods AU Mini Wraps: Whole Wheat Woolworths Simply Cook: Lamb Strips (Souvlaki Style) Chris' Dips Tzatziki Dip Lettuce Red Onion Red Capsicum See more
21.01.2022 The quarantine workouts that you dont want to try at home.
21.01.2022 Move over Halo Top Creamery, there’s a new player in the freezer section at Woolworths! It took me a few spoonfuls to realise why the words Chewy Gooey were included in the name... aaand I’m not sure that I like the word guilty being associated with ice-cream BUT Tilly's Guilt Free is not a bad option if you’re looking for a low calorie dessert. Macros: 12.2g Carbs | 3.3g Fat | 3.6g Protein per 66g serve (or 320kcal for the whole tub)
21.01.2022 I am super excited to announce that Ashlee (aka Fit By Ash) has joined the team. Much like myself, Ash is incredibly passionate about everything to do with training and nutrition, and loves to use her knowledge and experience to help her clients. Ash is currently running at-home personal training sessions around The Hills District. Her schedule is currently full, but you can join the waitlist by commenting below or sending us a direct message.
20.01.2022 I eat out around 2-3 times per week on average sometimes you’ll find all of the nutritional data on the restaurant’s website, and sometimes you won’t. When I had lunch at Schnitz the other day, I went on their website to find that they only listed the kilojoules for each item. I picked the Basic Instinct on a Turkish Roll which has 2858kJ (or 683kcal). I estimated the macronutrient breakdown as: 61.0g Carbohydrates 31.0g Fat... 40.0g Protein It might not be 100% accurate, but it does match the kilojoule/calorie data listed on their website. ...and that my (Facebook) friends, is how you track a meal without all of the nutritional information readily available!
20.01.2022 Some people think I'm crazy, but I have tracked my food intake 95% of the time over the last 6 years. I see a lot of people telling only one side, or part of their story but I'm going to share mine in its entirety. Everyone has a different motivation to join a gym or make a change. Mine was because I was an F-cup, and wanted to get a breast reduction. My partner suggested to lose some weight rather than save for surgery. At first I was offended, because I didn’t even think ...Continue reading
19.01.2022 Packing a lunch box can be more confusing than folding a fitted bedsheet. But what you decide to pack is important your kids consume about one third of their food at school. It doesnt need to be complicated, and you can start by following the below recommendations from Australian Government Department of Health and Healthdirect Australia: 2 serves of grains 1-2 serves of protein 2-3 serves of vegetables 1-2 serves of fruit... 1-2 serves of dairy See more
19.01.2022 Anyone else love doing a set of lunches at the end of their session?
19.01.2022 Let’s talk about chin-ups. Chin-ups are one of my favourite accessory movements, but I wasn’t always good at them. I vividly remember the first time I tried to do one I was dangling in a rack, and I couldn’t even manage to pull myself up for a portion of the rep. I felt like a sack of potatoes. Fast-forward 8 years, and now I can do 12.... There were a few different exercises and variations that I incorporated that helped me do an unassisted chin-up: Lat pulldowns Inverted rows Banded chin-ups Isometric chin-ups Negative chin-ups It’s also important to remember the more you weigh, the more you have to lift in order to be able to do one. I notice a significant difference when I’m just a few kilograms heavier on the scales. Send me a direct message if you need more help getting your first unassisted chin-up.
19.01.2022 When it comes to nutrition, I am all about balance and moderation. I don’t like to exclude food groups or items unless absolutely necessary. As a kid, I grew up in a household full of women who basically lived on tea and biscuits (and The Bold and the Beautiful). Naturally, Scotch Finger biscuits were a staple in my diet, so I am incredibly grateful that someone at Arnott's Biscuits came up with the brilliant idea to turn it into a chocolate block. Genius! For 147kcal per serve (in English that means one row), it’s not too difficult to fit into anyone’s diet whatever the goal might be. So it turns out, you can have your chocolate and eat it too, after all.
19.01.2022 Should you bench press with an arched back? Bench pressing with an arched back is a bit of a controversial topic, especially on social media. However, there are a number of benefits to implementing an arch and (surprisingly, for some) none of them include bReAkInG yOuR sPiNe. The benefits include:... 1 It shortens the moment arm between the barbell and shoulder. 2 It reduces your range of motion by expanding your thoracic cavity. 3 It puts the musculoskeletal system in a greater position to generate force. 4 It allows you to train more muscle mass, more effectively, which contributes to improved performance from your training. 5 It puts you in a position that allows you to protect you shoulder joints and avoid the risk of any impingement. So, theres your #5reasonswhy you should bench press with an arched back. Try it next time, and remember dont be scared to ask someone for a spot if youre lifting heavy!
18.01.2022 When I first started tracking, I used to really struggle at dinner time. I used to cook separate meals for my husband and I, because I honestly thought we couldn't eat the same thing. Learn how to meal prep for you and your family, while staying on track!
18.01.2022 After I shared James Smiths post on keto last week, I ironically found myself with little carbohydrates to spare at the end of the day... and a lot of protein. So what did I do? Cooked some hoki fillets and asparagus with a splash of olive oil and called it a day. The entire meal ended up being a light 257kcal, with 5.4g carbohydrates, 6.0g fat and 45.2g protein.
18.01.2022 HAPPY NATIONAL DOUGHNUT DAY! Krispy Kreme Doughnuts are killing it in terms of consistently releasing new flavours, and publishing the nutritional information. The latest craze is their new Nutella doughnuts available in dipped or filled.... Nutella Dipped: Calories: 316kcal Carbohydrates: 30.6g Fat: 19.4g Protein: 5.0g Nutella Filled: Calories: 318kcal Carbohydrates: 31.7g Fat: 19.3g Protein: 4.9g So, tell us are you #teamdipped or #teamfilled?
17.01.2022 Not getting the results you're looking for? Download our MyFitnessPal User Guide to learn the basics of nutrition, and how to use the app to set yourself up for dietary success!
17.01.2022 Meal plans are terrible. There, I said it. I rarely prescribe them to clients, because I find that they are unsustainable and incredibly restrictive. There are plenty of meal plans available online, from Michelle Bridges 12 Week Body Transformation to 28 by Sam Wood, but how practical are they? What if the meal plan has tuna for afternoon tea, but you cant stand the thought of it (like me)? Or, what if your friend wants Grill'd for lunch, but burgers are a big no-no? What if... I told you that you could still have a burger and reach your goals? Pictured is a lamb burger from Grilld called Nick the Greek, which has 633kcal with 53.8g carbohydrates, 29.5g fat and 34.2g protein. Whilst it is a bit higher in the fat department than Id like, I still managed to meet my nutrition requirements for the day. If youre currently following a meal plan, I encourage you to ditch it in an effort to become more educated and self-sufficient for long-term success. There are plenty of resources available to help you get started, but I am always happy to chat if you need that extra guidance.
17.01.2022 Squats are one of my favourite compound movements, but lately I’ve noticed that a lot of people squat with the barbell positioned way too far down their back. A low bar squat does not mean you should place the barbell as low as you’re physically capable rather, it should be placed directly under the spine of the scapula, resting on top of your posterior deltoids. Even my husband, Aaron (who has been training longer than me) mentioned that his squats had been feeling harder than usual lately. It wasn’t until we trained together that I noticed he had the barbell placed too low causing the bar path to not be in alignment with the middle of his feet. It was a simple fix that made a huge difference!
16.01.2022 Lets talk about chin-ups. Chin-ups are one of my favourite accessory movements, but I wasnt always good at them. I vividly remember the first time I tried to do one I was dangling in a rack, and I couldnt even manage to pull myself up for a portion of the rep. I felt like a sack of potatoes. Fast-forward 8 years, and now I can do 12.... There were a few different exercises and variations that I incorporated that helped me do an unassisted chin-up: Lat pulldowns Inverted rows Banded chin-ups Isometric chin-ups Negative chin-ups Its also important to remember the more you weigh, the more you have to lift in order to be able to do one. I notice a significant difference when Im just a few kilograms heavier on the scales. Send me a direct message if you need more help getting your first unassisted chin-up.
16.01.2022 Meet Heather. Heather is 18 years old, and started training with me at Form Fitness in January this year. After we discovered that she was pretty good at barbell movements, we decided to register her for a powerlifting meet at Black Flag Barbell Club. Well... her 12 week prep absolutely flew and before we knew it, she was stepping onto the platform to squat her first attempt (pictured below). She performed exceptionally well, and went 9/9 lifts with personal bests across the ...board. Squat: 92.5/100/105 Bench Press: 52.5/57.5/60 Deadlift: 110/120/130 Total: 295 Our original plan was to hit around 100/57.5/120 in the competition, but after lifting all of those numbers in training we re-evaluated and set the bar higher making those her second attempts instead. I was very impressed with her focus and execution on the day, and now that I know she performs better on the platform we can definitely push the boundaries a little further next time!
16.01.2022 PROTEIN PANCAKES I whipped up these scrumptious, high-protein pancakes in less than 10 minutes before training last week. The entire stack was 618kcal with 75.7g carbohydrates, 16.6g fat and 51.5g protein. I used the below ingredients:... Body Ripped Sports Nutrition Protein Power Pancakes from Adrenaline HQ a2 Milk Australia Light Milk Olive Grove Lite Spread Strawberries Aeroplane Jelly Delightful Strawberry Topping I made them following these steps: Step 1: Add 100g Protein Power Pancakes mixture into an empty bowl Step 2: Add 100mL Light Milk Step 3: Stir until mixture is consistent Step 4: Melt Lite Spread in a heated pan Step 5: Pour mixture into the pan Step 6: Flip them Step 7: Stack them Step 8: Add 115g Strawberries Step 9: Add 25g Delightful Strawberry Topping Step 10: Gobble them up! They are quite calorie dense, but you can make them more macro-friendly by: Removing (or reducing) the Lite Spread. Swapping the Lite Milk for water. Swapping the Delightful Strawberry Topping for a low/no sugar option. Sharing with a friend and eating half.
15.01.2022 IT'S GIVEAWAY TIME! We're giving away 5 copies of our August Recipes that are exclusive to our clients. You'll have access to 15 different recipes, with an ingredient list, the cooking method and the nutrition information for each meal (plus a scannable barcode for all of you MyFitnessPal lovers). All you need to do is:... 1. Like our Facebook Page 2. Like (or love) this post 3. Tag a friend who needs some new recipes Winners will be announced on Sunday 9 August at 6:00pm AEST.
15.01.2022 If COVID-19 has taught me anything, it has taught me how to pivot my entire business structure within 24 hours. I traded the Plexus Personal Training studio for Portable Plexus two months ago, offering a mobile service to all of my current clients along with some new ones too. It doesnt compare the equipment we have in the studio, but it is helping everyone stay healthy and strong during lockdown. Stay safe, everyone!
15.01.2022 Didnt make it to Europe this summer? Bring Greece to your home with lamb souvlaki wraps from cooktop to table in less than 10 minutes (and zero jet lag)! The wrap pictured was 388kcal, with 24.1g carbohydrates, 17.9g fat and 30.7g protein. I used the recommended serving size for each of the ingredients listed below. Ingredients:... Mission Foods AU Mini Wraps: Whole Wheat Woolworths Simply Cook: Lamb Strips (Souvlaki Style) Chris' Dips Tzatziki Dip Lettuce Red Onion Red Capsicum See more
15.01.2022 Yesterday, I competed in Top Lifter IV at @liftperformancecentre and walked away with 7/9 lifts and a gold medal in the -64kg division. Squat: 115/121/125x (+1kg pb) Bench Press: 67/71/75 (+5kg pb) Deadlift: 145/160/170x (-5kg pb)... Total: 356 (+1kg pb) I left the venue with mixed emotions. Even though I missed my third squat attempt, I was ecstatic about hitting a small personal best on the platform. Bench press was absolutely phenomenal I never thought the elusive red plate bench would be achievable for me. On the other end of the spectrum, I cant help but be disappointed about missing the 170kg deadlift. I was so confident about hitting this number but I just wasnt strong enough on the day. When you work so hard for something you want so bad, you cant help but run to the bathroom and cry afterwards. I will lock it out next time. Special thank you to Joe Pemberton from Sydney Strength Training for the world-class coaching and Aaron O'Donoghue for supporting me through everything.
14.01.2022 Whenever a client says to me, Can we focus on losing fat around [insert body part]? I explain that its not possible to reduce fat in one area alone, and I will usually throw in the below swimming pool analogy. Tag a friend who thinks they can spot reduce fat.
14.01.2022 Research has shown that adding one strength training session to your weekly fitness regime can lead to significant mental health improvements, particularly with the prevention and/or treatment of depression. The study concludes that, ...physical activity routine that includes both aerobic and MSA [Muscle Strengthening Activity] is likely to be optimal for the prevention of depression. Public health approaches targeting depression should endorse joint aerobic and MSA [Muscle Strengthening Activity] as key lifestyle modification strategy.
14.01.2022 It’s no secret that I’m in a long-term relationship with Grill'd Burgers. You’ll find me there on a weekly basis (at least) after a training session, ordering either Sweet Chilli Chicken or Simon Says Burger. Yum! I’ve noticed on my weekly ventures that more and more people ordering the Low Carb Super Bun. Super bun, you ask? I hadn’t heard of it either. According to www.grilld.com.au it's made out of: water, whole egg, almond meal, coconut cream, tapioca flour, psyllium hu...sk, honey and salt. It doesn’t sound that super to me Back to the story I assume that customers order this bun in effort to become healthier or something like that, but what the MAJORITY of people don’t realise is that the Low Carb Super Bun is MORE calorie dense than both the traditional and panini bun alternatives, and alone has a whopping 21.2g of fat. For a little context, an entire McDonald's Cheeseburger has less fat than the bun. If you're specifically on a low carb / high fat diet, or genuinely prefer the taste (and aren't fussed about the fat content) that's fine but for the rest of us, check the nutrition data before you take your pick. Here is a comparison of a Simon Says on a Traditional Bun (top) versus a Simon Says on a Low Carb Super Bun (bottom):
14.01.2022 I eat out around 2-3 times per week on average sometimes youll find all of the nutritional data on the restaurants website, and sometimes you wont. When I had lunch at Schnitz the other day, I went on their website to find that they only listed the kilojoules for each item. I picked the Basic Instinct on a Turkish Roll which has 2858kJ (or 683kcal). I estimated the macronutrient breakdown as: 61.0g Carbohydrates 31.0g Fat... 40.0g Protein It might not be 100% accurate, but it does match the kilojoule/calorie data listed on their website. ...and that my (Facebook) friends, is how you track a meal without all of the nutritional information readily available!
13.01.2022 Come down to Black Flag Barbell Club on Sunday to check out some lifting! Sponsored by: Inspired Physiotherapy & Strength Nutrition.
13.01.2022 I went to MeasureUp last week for a routine DEXA scan to check my progress. While the scales provide us with overall trends in weight movement, it is good to see a more detailed report overtime. Getting a DEXA scan is a great tool to show fat mass vs. fat free mass (lean mass + bone mineral content). Keep in mind, a DEXA scan is NOT the be-all and end-all there is room for error in the report. As an alternative, you can always look in the mirror and pull out the measuring ta...pe to get an idea about whether you're heading in the right direction. Here are the stats: On the left (January) Weight: 66.9kg Fat Mass: 18.4kg Lean + BMC Mass: 48.5kg Fat Percentage: 27.5% On the right (June) Weight: 62.2kg Fat Mass: 13.0kg Lean + BMC Mass: 49.2kg Fat Percentage: 20.9% In summary: Lost 5.4kg fat Gained 0.68kg lean + BMC mass Lost 6.6% body fat As a sports nutritionist and owner of Strength Nutrition, I practise what I preach. I used a flexible dieting method throughout the entire time, and even enjoyed a few untracked meals to keep me sane. If you want to get super precise and geeky I was compliant 97% of the time. Contact us if you'd like to join the Strength Nutrition team! Rachael
13.01.2022 Merry Christmas!
13.01.2022 Ben from Wright Performance taps into some important factors when it comes to training volume, frequency and recovery in this article. Have a read, you might learn a thing or two.
13.01.2022 Online Coaching vs. One-On-One Personal Training what’s the difference, and what’s my preference? Check out my latest article to find out!
12.01.2022 #StrengthNutrition shakers have arrived! Tag a friend below for your chance to get one posted to your front door for free! We will announce 5 winners Mon 6 Feb 2017 at 3:00pm EDST. They're also available for purchase here: www.strengthnutrition.com.au/product/400ml-premium-shaker/
12.01.2022 Flexible dieting, IIFYM or just macros are terms that are thrown around on the regular in the fitness industry as of late. But, what do these words mean, and more importantly does flexible dieting even work? In a nutshell, flexible dieting involves meeting certain macronutrient (protein, carbohydrate and fat) targets that are based on your body composition goal at a particular time. Basically, it's the Rolls Royce of calorie counting it provides us with a little mo...Continue reading
12.01.2022 Sending love and hope to the NSW Rural Fire Service, and everyone directly impacted by the fires especially with todays forecast. Donate if you can.
12.01.2022 Repeat after me: Weight loss is not linear.
12.01.2022 Exercise? I thought you said extra fries!
12.01.2022 Whether you love a burger at Grill'd, a burrito at Mad Mex Fresh Mexican, or some chicken at KFC - I've got you covered.
11.01.2022 And the winners of our shaker competition are (insert drum roll): 1. Jessica Sophie 2. Owen Brown 3. Kathy Bithrey 4. Rebecca McCarthy... 5. Jessica Sharpe Please direct message us with your postal address, and we'll send out your shaker! Thank you everyone for entering! If you missed out, you can make a purchase here: www.strengthnutrition.com.au/product/400ml-premium-shaker/
10.01.2022 NEW POST ALERT Are you cutting weight when you shouldn't be? Let us know what point(s) relate to you.
10.01.2022 Do you still think consuming fast food will deter you from reaching your goals? Think again.
10.01.2022 When it comes to nutrition, I am all about balance and moderation. I dont like to exclude food groups or items unless absolutely necessary. As a kid, I grew up in a household full of women who basically lived on tea and biscuits (and The Bold and the Beautiful). Naturally, Scotch Finger biscuits were a staple in my diet, so I am incredibly grateful that someone at Arnott's Biscuits came up with the brilliant idea to turn it into a chocolate block. Genius! For 147kcal per serve (in English that means one row), its not too difficult to fit into anyones diet whatever the goal might be. So it turns out, you can have your chocolate and eat it too, after all.
09.01.2022 Strength Nutrition have opened up 10 new Nutrition Coaching spots for 2017! Whether you want to drop some body fat, gain some muscle, or anything in between we can help. Nutrition Coaching includes:... Daily macronutrient / micronutrient targets 2 x sample food diaries to match your dietary intake GPP / conditioning schedule Supplementation recommendations Weekly check-ins via email Nutrition / conditioning adjustments when required Unlimited contact via email / text message / phone for any further questions or concerns Strength Nutrition 400mL Shaker Nutrition Coaching is $125 per month, and has a three month minimum commitment, to allow time to: a) establish a relationship with clients, b) iron-out any old habits, and c) see some decent progress. Monthly invoicing will be available thereafter. Jump onboard today: www.strengthnutrition.com.au/nutrition-application
09.01.2022 Are you struggling to add kilos to the bar (and the scales)? Check out our latest article we wrote for Wright Performance to learn a little bit about nutrition for strength trainees.
08.01.2022 Should you be training during the COVID-19 pandemic? Learn how to reduce your risk of contracting the coronavirus in a gym environment.
08.01.2022 A sad reality in our current healthcare system. Tag a friend who should jump the queue and start making some positive lifestyle changes.
08.01.2022 Did you know that Australian Pork has less than HALF the fat of beef fillets and are a valuable source of iron? Theyre also PORKing delicious. I bought some BBQ Pork Steaks from my local Woolworths one day, and have been hooked on them ever since. They have 2.6g carbohydrates, 2.2g fat and 24.5g protein per 125g serve. I had double the recommended serving size, with 165g of sweet potato and 100g of green beans. The entire meal ended up being 40.3g carbohdrates, 5.0g fat and 52.6g protein (less than 500 calories). #getsomeporkonyourfork
06.01.2022 Squats are one of my favourite compound movements, but lately Ive noticed that a lot of people squat with the barbell positioned way too far down their back. A low bar squat does not mean you should place the barbell as low as youre physically capable rather, it should be placed directly under the spine of the scapula, resting on top of your posterior deltoids. Even my husband, Aaron (who has been training longer than me) mentioned that his squats had been feeling harder than usual lately. It wasnt until we trained together that I noticed he had the barbell placed too low causing the bar path to not be in alignment with the middle of his feet. It was a simple fix that made a huge difference!
06.01.2022 Hello SN friends! It's been a little while since our last post, and I thought I would share my powerlifting meet results from last month, and briefly discuss the top 5 reasons WHY strength training is important. Strength training will:... 1. Increase your lean body mass (LBM): A higher LBM will increase your basal metabolic rate (BMR); improve your body composition; protect your bones; and add at least 2 extra grocery bags per hand. 2. Increase your energy expenditure: Strength training damages your muscles, meaning there is a requirement for energy expenditure to repair them (and make them stronger) for 24-48 hours post-training. Basically, you'll be able to eat a little more. 3. Improve your bone density: Strength training requires muscular recruitment which strengthens and supports the bone. Healthy bone density is important to avoid osteoporosis, bone breaks and fractures, especially as we grow old and grey. 4. Improve your mental health: Strength training can decrease anxiety levels; improve cognition; release endorphins; decrease depression; reduce fatigue; and improve self-esteem all having an effect on our mental and emotional health. 5. Reduce your risk of heart disease: Traditional forms of cardiovascular exercises (ahem, treadmill) aren't the option to improve your cardiovascular health strength training overtime will improve cardiac function by reducing heart rate and blood pressure responses during lifting heavy loads. So, get off social media and get lifting!
06.01.2022 I have officially joined the team at North Shore Personal Coaching - NSPC as a Personal Trainer and Sports Nutritionist. If you want to train with me or need help with your diet shoot me a DM or email and let’s chat. Email: [email protected] Instagram: @rachaelfisher
05.01.2022 Move over Halo Top Creamery, theres a new player in the freezer section at Woolworths! It took me a few spoonfuls to realise why the words Chewy Gooey were included in the name... aaand Im not sure that I like the word guilty being associated with ice-cream BUT Tilly's Guilt Free is not a bad option if youre looking for a low calorie dessert. Macros: 12.2g Carbs | 3.3g Fat | 3.6g Protein per 66g serve (or 320kcal for the whole tub)
05.01.2022 #StrengthNutrition are featured in The Booty Cult's blog this week "Eating for Performance". Learn the basics on fuelling your body to optimise your performance, and aesthetics. They regularly feature blog posts written by inspiring, strong women so make sure you have a browse! ...and remember: "If you want to be a member of the #peachgang, you should be tracking your peaches!"
04.01.2022 Happy #WorldChocolateDay! Sometimes, chocolate can be a little hard to fit in your daily nutrient targets especially if you’re a female in a calorie deficit. BUT regardless of your current intake, you'll definitely be able to have some Du Chocolate No Sugar Added Drinking Cocoa because everyone should be able to enjoy a hot chocolate in the middle of winter. Nutrition Information (per 15g serve)... Energy: 44.5kj (10.6kcal) Protein: 0.32g Fat: 0.18g Carbohydrate: 1.18g Sugar: 0.01g Sodium: 10mg Available at Coles & Woolworths. Photo credit: Du Chocolat.
04.01.2022 Strength Nutrition & Inspired Physiotherapy are sponsoring the Black Flag Barbell Club Powerlifting Meet on March 5th. $600 total prize money up for grabs. Come down and check it out!
04.01.2022 Hi friends! I’m excited to announce that I’ve moved to a brand-spanking-new studio in Pymble. I feel incredibly blessed to be able to work alongside one of my best friends Coach Ben Wright everyday, doing what we love. Jump over to Plexus Personal Training to stay in the loop and show us some love. Your support means the world.
04.01.2022 COACHING SPOTS AVAILABLE. Find out more information here: www.strengthnutrition.com.au/services/ You can enquire via the website, or shoot us an email: [email protected].... Typography: Nutype.
03.01.2022 This is one of my incredible clients, Sue, deadlifting 50kg. Sue is 60 years young and has been training with me at Plexus Personal Training since November. Whilst I could point out a number of things about the deadlift here, I want to focus on the bigger picture the importance of strength training for everyone, but particularly for those who are over 50. The Australian Government Department of Health recommends 2-3 strength training sessions per week to prevent age-related conditions like osteoporosis, sarcopenia and arthritis, and so do I. You can read more about the Australian Governments physical activity guidelines at: https://www.health.gov.au/he/exercise-and-physical-activity
03.01.2022 Have you checked out Inspired Physiotherapy's July Newsletter yet? If not, you should. Hint: there's a little spiel in there from #StrengthNutrition.
02.01.2022 Hi friends! Im excited to announce that Ive moved to a brand-spanking-new studio in Pymble. I feel incredibly blessed to be able to work alongside one of my best friends Coach Ben Wright everyday, doing what we love. Jump over to Plexus Personal Training to stay in the loop and show us some love. Your support means the world.
02.01.2022 Put those Easter Eggs to good use in a private, personal training studio located in Pymble.
02.01.2022 The quarantine workouts that you don’t want to try at home.
02.01.2022 Nutrition information labels are found on most packaged foods across the world. Whilst the purpose of these labels are to educate consumers on nutritional content of food and beverages, they can sometimes be easily misinterpreted or completely disregarded. Here is our step-by-step guide on how to interpret and understand these labels: 1. Serving Size the serving size will be listed as a standardised unit (e.g. grams, cup, tablespoon etc.) and is usually included with ...the amount of servings per package. You need to consider that your own serving size may be more or less (or maybe the same) to what is recommended on the packaging. Note here, that it is very easy to ASSUME that one packet = one serve (especially on items that are individually packaged), but this is not always the case we’re looking at you, Lenny and Larry's! 2. Energy the unit of energy will either be listed in Kilojoules (kJ) and/or Calories (kcal) per serve and usually per 100g. You can use the ‘per 100g’ column to compare the nutritional profile of different products. The amount of energy from a product is calculated from the macronutrients listed further down the label protein, fat and carbohydrates. 3. Macronutrients: Protein, Fat and Carbohydrates daily requirements of these nutrients will vary between individuals and will be dependent on a number of factors, such as gender, age, weight, activity level and current body composition goal. All we can suggest here, is to DISREGARD the % of Daily Value or RDI as this is only general advice, commonly based on a 2000kcal diet, and is not specific to your own individual dietary requirements or goals. 4. Fibre most people don’t hit their RDI of fibre, so we say the more the merrier! The National Health and Medical Research Council (NHMRC) advises an Adequate Intake of 30g for adult males and 25g for adult females. We recommend the above values be considered as your minimum targets, and capping your fibre intake at around 50-60g per day. 5. Ingredients for the vast majority of people, the list of ingredients isn't as important as you may think. Unless you have allergies or a pre-disposed medical condition, you'd be better off paying more attention to the macronutrient content. After all, your body doesn't actually "recognise" individual ingredients, but it does recognise the macro/micronutrient profile of them. Next time you’re strolling down the isles of a grocery store, pay more attention to the nutritional information labels pick up a few similar products and compare the nutritional data. If you find anything exceptional, drop it in the comments below! Image source: www.eatforhealth.gov.au
01.01.2022 Peppercorn - The Good Food Company are one of my favourite butchers in the world. Their products are considerably low in fat, but super tasty. Im loving their Extra Lean Beef Kebabs at the moment, and I usually have them with whatever vegetables I have in the crisper. This meal was only 244kcal, with 17.0g carbohydrates, 9.5g fat and 20.9g protein.
01.01.2022 1 in 3 Australians are now considered obese, which is up from 1 in 5 back in 1995. According to my BMI, I used to be in the overweight category around 9 years ago, but now comfortably sit in the healthy weight range due to some positive lifestyle changes. Whilst BMI doesnt distinguish between fat and muscle (it only takes into account your height and weight), I believe that it is a good indicator for most of the population. You can check your BMI online with the Heart Foundation at www.heartfoundation.org.au///healthy-weight/bmi-calculator.
01.01.2022 Last Monday, I attended an F45 workout at my local studio. Spoiler alert: I will not be back. Check out my latest article find out why.
