Total Sports Nutrition in Warana | Gym/Physical fitness centre

Total Sports Nutrition

Locality: Warana

Phone: +61 7 5493 1333

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer
• Vitamins/supplements

23.01.2022 Getting results is one thing. Getting results for our clients while providing the education and tools to keep them is where our focus lies. Team TSN

19.01.2022 TSN foodie Bianca Miller creates another recipe for us to enjoy Beef and Black bean Stirfry INGREDIENTS... Lean beef stirfry: 500g (I use the Woolworths Heart Smart strips) Red onion: 150g Carrot: 150g Red capsicum: 200g Mushrooms: 400g Broccoli: 400g Shallots: 50g Black Bean sauce: 90g (I use Ayam brand) Soy sauce: 25mls Crushed ginger: 20g Crushed garlic: 20g Olive oil: 10ml Salt and pepper: to taste INSTRUCTIONS 1. Dice onion, carrot, capsicum and mushrooms into bite size pieces. 2. Cut broccoli into florets, chop shallots, and set aside. 3. Season the beef strips with salt and pepper. 4. Heat olive oil in a frying pan over a medium to high heat and stir fry beef strips with the ginger and garlic until just browned. 5. Add diced vegetables (except for the broccoli and shallots). Stir fry for 2-3 minutes. 6. Add black bean sauce, soy sauce and broccoli florets. 7. Stir well and simmer over a low to medium heat for another 2-3 minutes until beef is fully cooked through and vegetables are just tender. The broccoli should be bright green and not mushy. 8. Sprinkle shallots over the top and serve. 9. Season to taste. 10. Serve with your choice of base. I used basmati rice (40g dry weight per serve). 11. Add some crushed chilli if you like some spice, and top with cashews for extra crunch and healthy fats! NUTRITIONAL INFORMATION (Without rice or toppings - adjust your macros to suit your choice for the base) Kcals: 244 Carbs: 16.9g Fat: 6.7g Protein: 30.2g Fibre: 6g If you recreate this please tag us so we can see your creations

19.01.2022 We can certainly say the smile tells all. Mitch continues to pack on some quality muscle here at TSN. Proud to have this young man as part of the TSN family. AdamTSN

18.01.2022 We have all been there

18.01.2022 Bianca Miller brings us the perfect recipe for those summer nights Grilled Pork and Pineapple Slaw with Walnuts and Mustard Dressing Serves 5... INGREDIENTS Lean pork medallions: 500g Coleslaw (fine cut): 750g Fresh pineapple: 250g Shallots: 100g Walnuts: 50g Mild American mustard: 50g Creamed cottage cheese (97% fat free): 150g Salt and pepper: to taste INSTRUCTIONS 1. Season the pork with salt and pepper, then grill, pan fry or BBQ until cooked through. 2. While the pork is cooking, dice the shallots and pineapple, and mix the cottage cheese and mustard together to make the sauce. 3. Dice the pork into bite sized pieces. Alternatively, you could serve the medallion whole with the rest of the salad served on the side. 4. If making as a salad, layer all ingredients with the dressing and nuts on top, or mix all together. Serve immediately. 5. If making ahead, this salad will keep best with the ingredients stored separately - just put together when serving, or each day for meal prep. 6. Can switch the pineapple for green apple, and walnuts for other nuts, or keep either out of you need a lower carb or lower fat option. MACROS Calories: 310 Carbs: 20.5g Fat: 10g Protein: 33.1g Fibre: 5g

11.01.2022 Let's Talk Macros & Calories How much of each macro should you be consuming? The three macronutrients; Carbohydrates, Proteins and Fats all have specific caloric values that give our bodies energy. Macro means ‘large’ and these nutrients are needed in large amounts to function. Energy intake determines your results so it’s important to understand the basics on where that energy comes from. ... Calories focus on the quantity of food, whereas macros focus on the quality. What should you track??? Calories are simply a unit of measurement for energy. Eating a calorie simply means you are putting a unit of energy somewhere in your body to be used. Your bare minimum calories to function is called your basal metabolic rate (BMR). This means if you spent the whole day sitting on the couch, not lifting a finger, you are still burning calories.this number is your BMR. Well fad diets come and go, the one thing you will always come back to is calories in and calories out. Thus if you eat less calories than you burn, you lose weight and vice versa. Tracking macros allows you to keep total calories in check whilst also ensuring we are getting the nutrient dense choices that meet the body’s needs. Macro tracking allows you to see where you are getting the calories from! Each macronutrient has a different function in the body and levels of each can be manipulated to achieve your ideal physique goals. Example: Building more muscle requires more carbs for energy because you burn more glycogen whereas increasing protein intake can help you feel fuller and promote weight loss. Tracking macros makes you more aware of where your calories are coming from so you can find the right balance for optimal body functioning and sustainable results. Understanding more on what your body needs can give you the freedom to make the right choices and get sustainable results.

11.01.2022 Supplements are designed to help fill in the gaps not replace where food alone can not support. Unfortunately people place too much priority on supplement use before understanding how to consume a well balanced diet. This is like building a roof without the framework or foundation. It is important to educate yourself on quality food choices to build a healthy foundation prior to introducing supplementation. Here at TSN we teach our clients and customers how to build healt...hy nutritional foundations to ensure the best outcome when introducing supplementation. Come view our range of supps in-store or online! Find us here: 4 Tandem Ave, Warana QLD 4575

10.01.2022 Amazing transformation from one of our Online Clients

01.01.2022 SAVE FOR LATER We get it, It can get overwhelming trying to build better nutrition habits without the right tools. We are here to help. Here is a quick cheat sheet to keep you on track when selecting macro choices. Building well rounded meals includes a combo of all three Macronutrients; Carbs, Proteins + Fats whilst ensuring we are getting our recommended daily serves of vegetables, fruits and fibre.... Proteins are the building blocks of our bodies and regulate many important functions in the body. They also give us the feeling of fullness that prevents over-indulging. Aim for 1.4-2.2grams per kg of bodyweight. Quick tip: 100g of raw Chicken Breast is 31g of protein, therefore someone weighing 65kg needs a 100g chicken, 160g of lean mince and 150g of salmon per day to hit their minimum target. Carbs provide energy! This is their main function. They fuel our workouts and provide energy stores for the body to use in all metabolic functions. Carbs also assist in digestion through the ingestion of fibre. Healthy fats are a continuous energy source, provide insulation to the body and assist in absorption of fat soluble vitamins A, D, E and K. They also help produce hormones and make food taste sooooo damn good! Fibre is crucially important for regulating blood sugars as it slows digestion. This also helps us feel full longer. Fibre is also important for lowering cholesterol and promotes good digestive/detoxification processes. Recommended intakes of fibre is 25-30g per day. Save and share this post with friends to help make good macro choices!

01.01.2022 Why is it important to understand fullness/hunger cues? The brain has a built in mechanism (the hypothalamus) that senses energy intake and regulates your appetite in response to energy needs. Hunger fullness cues adapt to your energy needs that fluctuate due to many factors such as exercise, hormones, food intake, sleep etc. Listening to these cues can help you respond appropriately to these changing needs. Long term dieting goes against the body’s natural ability to do ...this and therefore we lose touch with the subtle signs of hunger. Regulation issues are especially common in those with a history of obesity or eating disorders. Tips for getting back in tune with your cues: Try to start eating at a 3 or 4 when your not at an uncomfortable level of hunger and not in a state of starvation. Aim to be at a 7 most of the time so you are satisfied and feel energised until the next meal. Be consistent and plan to eat regular satisfying meals every 3-4 hours. Recognise when emotion or stress are at play i.e. mindless eating. Recognise fluctuations in metabolism and the body’s needs can be heavily impacted by external factors i.e. A poor sleep. Getting back in tune and trusting the body has a biological signal to regulate our appetite can help you avoid the extreme ends of the scale. Check in with it more often to stay on track. Are you keeping your hunger levels in check?