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Your Personal HIIT Man

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24.01.2022 Hey there everyone. Have you wanted to get fit and healthy and strong? Are you a member of a gym and dont know what to do?... Send me a DM or contact me via the page or phone. I can come to you and train or even train you online! Dont wait till tomorrow, next week or next month. Invest in yourself and start today by making that call. Look after YOU

24.01.2022 17 km Run - Goodlife FG to Pakenham

24.01.2022 Recover From A Binge Lost control and ate a whole block of chocolate, ice-cream, chips and whatever else was in sight?! Dont stress! Losing self-control happens to all of us but just dont let it continue. It is important to forgive yourself and get back on track. Make sure your binge is just a once off, and find out the problem why you needed a binge in the first place.... The key to overcoming an unhealthy relationship with food is to find the problem. How you do this, is by asking yourself these important questions: 1 WHY do you keep bingeing? 2 WHEN does the bingeing occur? 3 WHERE are you when it happens? 4 WHAT type of food is it? So, what are common reasons why you could go into crazy cravings? - Your lunch or dinner didnt have enough protein. - A sweet tooth took over and sugar cravings commenced - Boredom, yes having nothing to do always leads to us checking the fridge and pantry 500 times! - Dehydration, sometimes having a glass of water solves it all - Self-discipline weakened. Solutions to be prepared for next time! (Yes, there will be a next time, thats life) - Remove all treats from your kitchen, so junk food is not as accessible - Have a glass of water or herbal tea after your meal and wait 20 minutes. This will help clarify if its your stomach or mind telling you to eat more - Replace treats with healthier alternatives, e.g. nuts, fruit, protein balls, protein shake - Ensure you are having a full-filling, nutrient dense breakfast, lunch and dinner to keep the stomach occupied digesting - Make sure youre eating more low GI foods rather than high GI to stabilise sugar levels and keep you feeling fuller for longer - Avoid boredom. Go for a walk and get out of the house, watch a TV show, just anything to keep the mind occupied until you decide if youre truly hungry Dont sweat a naughty binge out team, it happens, remember to forgive yourself, learn from it and shake it off! One junk meal wont make you fat like one healthy meal wont make you fit, try to find that consistency and balance.

23.01.2022 Hi Crew. Hope you are all doing well and coping during this isolation and pandemic. Home schooling has started today for everyone. This is going to be a challenging, stressful and interesting time for everyone. ... Take one stress out of the mix. Your diet. Has that been getting worse or slipping over the past 3,4 or 5 weeks? If the guys from Juiced Life Westfield Fountain Gate can assist you in keeping on track and help with some weight loss also. Get in touch with them or myself today to find out more and how they can help. Mention my name when speaking to them and they will look after you.

23.01.2022 Hey everyone out there. Hope you are all keeping well during these tough times that are ahead of us. Mental health and physical health are going to take a toll during this time as the gyms are shut and routines are broken. To help with that we have Virtual Bootcamp sessions and Virtual PT sessions going on during the lockdown. 10 Bootcamps per week for a low cost of $29 per week. Thats less than $3 per class. All of this is done in the comfort of your own home and with ...no equipment. Interested in getting on board? Send me a PM to find out more details.

23.01.2022 Intermittent Fasting All You Need To Know It’s another trend that’s been getting a lot of attention recently but what actually is intermittent fasting and is it something you should consider?... While many of the scientific studies conducted around the practice have been done on animals, not humans, the results are very promising and there are more and more trainers, dietitians and nutritionists coming out in support of the practice. What Are The Benefits? Fasting has been attributed to lowering the risk of developing breast cancer, heart disease and diabetes, reducing oxidative stress, improving digestive function, increasing energy levels, preserving learning and memory function and accelerating weight and fat loss. A study was conducted in Canada recently that explored the effects of intermittent fasting on young and overweight females where it proved to be just as effective as continuous calorie restriction for weight loss, insulin resistance, and general overall health. What Is It? It is not about what you eat but when you eat it. The body has two states; the fed state and the fasted state. When your body is in the fasted state, it works most effectively as it is not actively working to digest and process food. It’s also when your insulin levels are at their lowest. The most common and easiest way to fast is to set yourself an 8-hour eating window that you stick to each day. If you skip breakfast and have your first meal at 11 am then your last meal at 7 pm, you technically have 16 hours of fasting. During this time, you can have coffee, tea, and other calorie-free beverages. The 5:2 Diet is another well-known diet based on the principles of fasting. This is where you eat 500-600 calories for two days per week and around 1200 the other 5 days (although you still have to be health conscious for it to work!). Should You Try It? If all of this sounds appealing to you, we recommend trying the 16/8 method, as it’s the easiest to follow and allows you to get all your necessary nutrients on a daily basis. Intermittent fasting might be something you want to commit to for two weeks and see how it goes. You might feel fantastic or you might feel much the same. As with everything, everybody is different and it’s important to find what works for you!

22.01.2022 Future goals...... Not in this lifetime. Beast mode

22.01.2022 Regular Oil vs. Extra Virgin Olive Oil Im sure we all get a bit overwhelmed when we see the huge range of product options we have to choose from, from any given product. Cooking oil none the less has many choices from vegetable, canola, olive, hempseed, walnut, avocado and sesame. Think you know how to choose one based on those titles? Lets break down the impact of oil and how to decide if we should be consuming regular olive oil or extra virgin olive oil.... First of all, what makes virgin olive oil so EXTRA? Oil is made up of juiced fruit, by separating solids and transforming it into liquid. Though to create this newly made liquid into oil some products use a lot of chemicals. Extra virgin olive oil gets its name virgin as its unrefined and the highest quality of oil you can buy. Unrefined meaning its pure and natural oil from olives, whereas regular olive oil, has been extracted with chemicals and mixed with other cheaper oils such as soybean and canola. At peak, the freshness from olive oil is loaded with antioxidants and is 100% natural. The health benefit of olive oil is that it mimics the effects of ibuprofen. This reduces inflammation, helping with stress, blood pressure, diabetes, obesity, and arthritis. Therefore, it has been found that extra virgin olive oil is protective against heart disease as it helps prevent unwanted blood clotting. Extra virgin olive oil is also known as a good fat. Fats are essential to the body to support cell growth, produce energy and create important hormones. The predominant fatty acid found in olive oil is oleic acid, this is responsible for the health benefits found in the monounsaturated fat. Moderate amounts of monounsaturated fat improve heart health by lowering blood cholesterol. As our body doesnt produce this fat naturally it is important that we seek this intake from a natural product and extra virgin olive oil is a great resource for this dietary requirement. The main difference between extra olive oil to regular is that it is a natural form of oil. So, when purchasing your cooking oil, think natural, you dont want to be ingesting chemically produced products that are natural for the body to break down. Also, an oil that has health benefits is always the choice to go with. Tip: Using olive oil when cooking vegetables makes them taste better and 2 tablespoons a day helps reduce the risk of heart disease Fact: Mediterranean countries have been cooking with extra virgin olive oil for years, their diet also proves to have the lowest risk of heart disease compared to Western society.

21.01.2022 Ready Set Go!!!!

21.01.2022 Should You Be Consuming Protein Shakes? We are in the midst of what could be referred to as a protein epidemic. We are all jumping on the high protein diet bandwagon to build muscle, fight fatigue, increase energy, lose weight and enhance our overall wellbeing. The urge to consume enough protein every day is a catalyst for a large percentage of us to make protein shakes a part of our daily routine.... For vegetarians or those unable to consume enough high protein foods in their diet, protein shakes can be an essential addition, but what about those of us who get enough protein from our natural food sources; do we really need that extra protein in powder form? Are there good and bad types? How Much Protein Do We Really Need? Protein is such a vital nutrient but we are being led to believe that we need a lot more than we probably do. Many of us would find it quite simple to reach our recommended daily intake (RDI) through diet alone without having to add in a protein shake. The RDI for the average male adult is 0.84 grams of protein per kilogram of body weight and 0.75 grams for the average female. These numbers don’t consider how much energy the individual is expending and the type of exercise or activity they’re doing. These factors have a big impact on those recommendations. In What Circumstances Might You Need Protein Powder? * Recovering from an operation or injury * Trying to gain weight or mass * Going vegan or vegetarian * Muscle building * Facilitating muscle recovery and athletic performance * Time poor individuals looking to consume more protein * Meal replacement for weight loss * Those looking to enhance their overall wellbeing. What To Look Out For: Different protein powders are used for different purposes and affect the body in VERY different ways. Depending on your body type, the goals you’re trying to achieve, how much physical activity you’re doing and your dietary requirements, it’s important to find the best protein powder for your body. There are many powders widely available loaded with unwanted ingredients that won’t do you any favors. Some of these to watch out for include; gluten, maltodextrin, artificial sweeteners, vegetable oils and fats, thickeners and vegetable gums. If you’re affected by dairy, watch out for milk powders and solids too. Always Look For The All-Natural Options And Read The Ingredients. If you do feel that you need or are recommended extra protein in your diet, that’s fine. Just make sure you’re factoring in your daily intake and your body feels better for it. We recommend going with the all natural protein powders as they will nourish your body as well as providing protein. It’s always good to get an expert opinion, whether that be a naturopath, doctor, dietician or trainer who can recommend the best type of protein for your body. There are too many proteins available and it’s often hard to know which is right for you.

20.01.2022 Morning Run. Sunny Gold Coast

18.01.2022 How To Keep The Fat Off Long-Term Losing weight and fat as part of a set diet and exercise regime is made easier as you have the ongoing support of others and are generally incredibly motivated and goal oriented. Reaching your goal often proves to be easier than maintaining your new found body and lifestyle, all while achieving a healthy balance in life.... We have put together some strategies for you to put into practice to make sure you keep that banging body in check! Always Eat Mindfully This doesn’t have to be done to the extreme. Eating mindfully simply means eating mostly fresh, unprocessed food and it’s about the act of preparing it and enjoying every bite. Think about what you are eating at each meal instead of wolfing it down because it’s something you ‘have’ to do. Exercise Regularly! Have the power to remain motivated. Find the best ways to motivate yourself to keep up your exercise routine. It will work wonders for your mind and body. Exercising regularly will ensure when you do have an off day or want to enjoy life with some treats every once in a while, your metabolism will continue to fire and you will get back on track faster. Find the exercise you love and make it part of your weekly routine. Keep Up The Protein We can’t stress it enough. Protein is such a powerful key to weight maintenance. Make sure you are having some form of protein at every meal. When you do splurge on carbs, fats or sugars, don’t skip on protein to keep your calories low. Make sure you’re getting enough on a daily basis as it will continue to have profoundly positive effects on your body. Stick To Low GI Foods Keeping your blood sugar levels stable is incredibly important when it comes to maintaining weight and preventing fat gain. Aim to eat predominantly low GI foods fresh vegetables, low GI fruits, protein and healthy fats. Choose high fiber, low GI carbs like sweet potato, oats, apples, and pears. Don’t Skip Meals When you’re watching your weight, it can be tempting to skip a meal here and there. This is the worst thing you can do as it only wreaks havoc on your metabolism. Make a conscious effort to stick to your eating plan every day and make good food choices. Learn To Achieve Balance The most important thing you can do when living your new healthy lifestyle is to achieve balance. Figure out how you can do the things you love, without sacrificing all your hard work. Sticking to the 80/20 rule is a safe and reliable way to keep the fat off long-term. 80% of the time, stick to your eating plan filled with fresh, healthy food and regular exercise then 20% of the time, eat the dessert and enjoy a couple of drinks with your friends on a Saturday night. Achieving balance is an art and once you do, everything will become so simple!

18.01.2022 Day 2. THE BEAST

17.01.2022 Common Lifestyle Diseases And How You Can Protect Yourself In this day and age, it seems like there are so many young people developing chronic diseases that could potentially be prevented early in life through simple, healthy lifestyle changes. You could be protecting yourself against some of the most common diseases nearly half of all Australians are facing today. According to the Australian Government, one in two Australians suffers from at least one prominent chronic co...ndition. These include arthritis, back pain, diabetes, obesity, asthma, cardio disease, some form of cancer or a mental health condition. What Are The Best Ways To Protect Yourself? Eat An Unprocessed Diet Science tells us over and over the benefits of eating plenty of fresh fruits, vegetables, and lean protein. The less you are eating out of a packet, the healthier you will be. By making sure your diet is filled with nutrients you will be significantly lowering inflammation (which is a big cause of chronic disease), increasing vitamin and nutrient intake and giving your body every chance to be as healthy as possible. A diet loaded with fresh, unprocessed foods does wonders for your brain as well as your body and will have incredibly positive effects on all aspects of your cognitive function. Daily Exercise We’re not saying you have to kill yourself in the gym every day; this could be as simple as a power walk or bike ride. The point is to get off the couch and get active every day for at least 30 minutes. Regular physical activity has been proven to prevent the development of type 2 diabetes, some cancers, strokes, and obesity. On top of all this, it tightens and tones your body resulting in greater confidence, improved sleeping patterns and improved mental performance. Sleep Getting at least 7 hours of quality sleep per night is crucial for optimum health. Short sleep duration is one of the strongest risk factors for obesity, which is largely due to the fact that sleep deprivation causes lower levels of the appetite-suppressing hormone, leptin. You will also find yourself craving foods for energy throughout the day rather than eat regular, healthy meals and be feeling satisfied. Good sleep has also been proven to enhance cognition, concentration, and productivity, as well as prevent heart diseases, strokes and type 2 diabetes. Control Stress And Be Happy! It seems simple and possibly over the top but the power of positivity has a profound effect on your mental and physical health! Proven benefits of happiness and controlling stress include; increased lifespan, lower levels of distress, greater resistance to sickness and better cardio health. How do you put this into practice? Always have a positive attitude. If you have a hard day at work, get yourself out for a walk or run and be grateful for all the good things in your life, practice self-care, surround yourself with positive people and live a healthy lifestyle.

16.01.2022 How To Be A Healthy Vegan Scientific evidence to justify vegan diets is on the rise. Lowered risk of diabetes, weight loss, increased energy levels, lowered risk of heart disease and greater athletic performance are just some of the reported by-products of following a vegan diet. If you do choose to follow a vegan diet or are thinking of trying out a plant-based lifestyle, it’s important to ensure you are eating the right foods to optimize your health.... What Are Some Of The Benefits? A vegan diet has been known to provide the following benefits: * Decreased risk of type 2 diabetes * Decreased risk of heart disease and certain cancers * Lowered cholesterol *Higher nutrient intake * Weight loss * Increased overall performance Possibly the most widely recognized study around plant-based nutrition is known as The China Study, which turned into a bestseller and documented the myriad of proven benefits associated with a vegan lifestyle. The key to ensuring the best vegan diet possible is being in tune with your body to make sure you’re getting all essential nutrients. Animal proteins are abundant with certain vitamins and minerals and it can be difficult to ensure you are getting enough of these nutrients from plant-based sources this is where education and awareness are important when following a vegan diet. How Do I Obtain The Essential Nutrients On A Vegan Diet? Protein We can’t sing the praises of protein enough and it’s particularly vital to make sure you’re getting enough on a plant-based diet. Some of the best sources include nuts, peanut butter, legumes, seeds, and grains. These are all relatively easy to incorporate into meals and snacks throughout the day. Iron Produces red blood cells and carries oxygen through the body. Iron plays a big part in energy production and can leave you fatigued and flat if you do not get enough. Some of the best vegan sources of iron include broccoli, dark leafy greens, beans, raisins, tofu, flaxseeds, nuts, and potatoes. It’s also important to up your vitamin C, as it assists with the absorption of iron in the body. Vitamin B12 Also responsible for the production of red blood cells and preventing anemia. It’s mostly found in meat, fish and dairy products so it’s important to find foods that are fortified with vitamin B12 and we strongly suggest taking a vitamin B12 supplement to prevent your levels from lowering. Just make sure the supplement is vegan. What Foods Should I Include In My Vegan Diet? If you stick to a wide array of fresh fruits and vegetables every day, whole grains including quinoa, rice and sweet potato, legumes, beans, nuts and nut butter, olive oil and coconut oil, you really can’t go wrong. It’s all about variety. Change it up and always make sure you’re getting as many nutrients as possible!

16.01.2022 Meal prep done for tomorrow.

16.01.2022 Bright here we come

15.01.2022 Not long now till the Medibank Melbourne Marathon. Starts at 7am on Sunday. Wishing all that are participating in any of the events during the day. Its an amazing achievement to complete something. Special good luck to Caz who is doing a 10km, Sara Petrov who is doing her first half marathon and Leigh SWEAT Functional Fitnessfor doing his first ever full marathon

14.01.2022 Even though training for this run this year hasnt been on point at all, I will do my best with what I have done. Looking forward to it and the challenge. You are only challenging yourself in things like this. Its not about anyone else Also wishing Leigh from SWEAT Functional Fitness the best in his first one also this Sunday

14.01.2022 Foods To Curb Bad Breath Who enjoys speaking to someone, kissing someone or even sitting next to someone with bad breath? NO ONE! It can completely alter your opinion of a person and in some cases, it can even be a relationship deal breaker.... The thing is, bad breath doesn’t just happen. There are plenty of factors that can cause it and simple ways to prevent it from happening to you. We’re here to give you some tips and tricks on how to make sure your breath is smelling nothing short of delicious. Causes Of Bad Breath Scientifically referred to as halitosis, bad breath can be caused by many factors including alcohol, smoking, and organ, stomach or digestive disorders but more commonly, it’s caused by certain foods we eat and a build-up of odor-causing mouth bacteria. We have listed some of the best foods you can add to your diet to avoid a case of bad breath. Parsley This powerful herb is one of the highest foods in chlorophyll and it contains oils that have a powerful deodorizing effect in the mouth. Include some parsley in your salads and sprinkle some on your vegetables for extra flavor. Better yet, combine garlic and parsley for maximum nutrition and flavor without the garlic breath. Apples An apple a day keeps bad breath away! Apples are high in polyphenols, which break down the sulfur compounds in the mouth that cause a bad odor. If you have onion or garlic in your lunch at work, try having some apple straight after to avoid bad breath. Spinach Luckily, spinach tastes amazing with garlic so these foods make a great combination if you’re trying to avoid bad breath. Likes apples, spinach is another food high in polyphenols, which makes it perfect to eat with garlic as it breaks down the sulfur almost immediately. Green Tea Just when we thought it couldn’t get better, green tea is also a blessing for your breath. It’s loaded with antioxidants and contains several compounds that help to fight bad bacteria. Another reason to swap out a coffee for a green tea. Water Another reason to stay hydrated. Bad mouth bacteria thrive in the dry environment. Water helps with the production of saliva and also helps to rid the mouth of any unwanted nasty’s.

14.01.2022 Race 1 Done and Dusted. AROO AROO AROO

13.01.2022 Attention Attention friends and family out there. For those that are still wanting to keep fit and active and workout during these rough times we have a few op...tions for you. Send me a message to find out more *** Boot Camps Online *** After the governments new shut down polices, and doing our part for the 4 U Community we will be taking all of our 4U boot camp sessions online Starting tomorrow morning we will be running all our boot camps online through a software called zoom. You can download the app on your phone or alternatively run it through your tablet or laptop. We will e-mail everyone a zoom link the night before your session so it will be in your inbox in the morning. If it isnt please call me on 0403941014 and I will get a link to you ASAP We will open the call 15minutes prior to the session starting We will be able to see you and you will be able to see use We will make all of the sessions unique and interesting and give you the ability to do them from your home. You will only be required to have enough space to sit down and stand up and equipment will be optional but not necessary We are experts at in home personal training and we will be bring this expertise to these live sessions. You will also get a copy of the workout to follow along too as well but we wanted to keep the accountability and the community together! Everyone will get an e-mail for the first sessions tomorrow morning and tomorrow evening so check them out. I will be also running a quick test workout tonight at 8:15pm if you want to learn how it works before we kick off tomorrow morning and evening. If you want to be apart of this just comment below I look forward to continuing to see you all get amazing results and lets get through every challenge that is thrown our way together #4UFamily #NoGymNoProblem

13.01.2022 February is going to be plant based eating only. Wanting to see how my body feels during this detox and how it changes body mind and body. Comment below with any suggestions on meals etc and or advice.

11.01.2022 Why Fat Won’t Make You Fat Just 10 years ago we were being told to avoid fat when trying to optimize health and lose weight. We were told that fat will make you fat and a low-fat diet was the answer to your problems; how things have changed!... Over the course of the last five to ten years, the spotlight has been on scientists studying the effects of fat on the body for health and weight loss and it turns out the food pyramid could have got it wrong. Let’s take a look at why you need to be including the right fats in your daily diet! What Are The Benefits Of Good Fats? Fat is a major source of energy and helps you absorb certain vitamins and minerals. It is needed to build cells, protect nerves and fight inflammation. Fat has also been scientifically proven to assist with maximizing physical performance and contributing to weight loss. High-fat diets (like the popular keto diet) have been proven to protect against metabolic diseases and obesity as they balance out blood sugar levels and provide the energy you need without enduring the effects of carbohydrates and sugars. Let’s take a look at the widely studied Mediterranean diet, which could be considered quite similar to the keto diet. Eating is based on oily fish, avocado, olive oil, butter, nuts and seeds and it’s repeatedly proving to be one of the healthiest diets in the world. Are There Good And Bad Fats? Definitely! We are examining the many benefits of good fats but it’s important to remember that there are fats to be avoided as well. Trans-fats and saturated fats are the ones to stay away from as they increase bad cholesterol and cause inflammation which is linked to heart disease, diabetes, and insulin resistance. These bad fats are found in processed foods containing vegetable oils and hydrogenated oils, along with high fat fast foods and take-away. Monounsaturated And Polyunsaturated are the fats that you need. Interest was sparked when it was discovered that Mediterranean countries had a significantly lower rate of heart disease and obesity, even though they were eating a high-fat diet. Think salmon, avocado, olive oil, coconut oil, and nuts. These are the fats you need in your daily diet. Polyunsaturated fats refer to the omega-3 and omega-6 fatty acids, which reduce harmful cholesterol and inflammation, lower triglycerides and may help prevent heart disease and stroke. We are not telling you to go and eat truckloads of fat instead of vegetables, fruit and good carbohydrates, it’s all about incorporating the right amount of good fats with these other essential foods. A quarter to a half of an avocado, one salmon fillet, two tablespoons of olive oil or butter are good numbers to work off if you’re confused about how much fat you should be eating in a meal. We guarantee incorporating the right fats in your diet will do wonders for your mind and body and help you reach those body goals!

11.01.2022 Hope you are all doing awesome during this tough challenging period. Speaking of challenging. I have just registered myself for a challenging exercise. The Push-Up Challenge. This is my way of helping to support the mental health issues and push myself in something thats not my strength.... Please if you can sponsor me during this period and give me some support.

10.01.2022 What’s The Deal With Soy? Soy foods are without a doubt some of the most controversial in the world. Depending on what you read or listen to, soy can be considered a nutritional powerhouse or a danger to your health.... So what’s the deal? Is soy good or bad and how much is too much? What Is Soy? Soybeans originated in East Asia but are now being produced on a large scale worldwide to deliver a diverse range of readily available products that are used as meat, dairy and wheat alternatives. The most universally common soy product is soy milk, followed by tofu, yogurt, tempeh and soy flour. What Are The Benefits? Soybeans are low in saturated fat and contain vitamin C, folate, protein, fiber, calcium, iron, magnesium, potassium, thiamin and phosphorous. They really seem to pack a big nutritional punch! There have been many studies that show the possible health benefits of soy products, including lowered cholesterol, eases menopausal symptoms, prevention of breast and prostate cancer, weight loss and prevention of osteoporosis. Soy has been considered particularly beneficial for vegetarians and vegans, as it offers them a nutritious alternative to animal proteins. So, What’s The Problem? While there is a lot of evidence to say that soy products can have multiple health benefits, there is just as much stating the potential risks. The biggest issue with soy is that it contains high levels of isoflavones, which act the same way as estrogen in the body. This can affect the reproductive cycle, interfere with thyroid function and upset hormonal balance in both males and females. The important thing to be aware of here is that isoflavones can also have a positive effect on the body and consuming soy products has been associated with a lowered risk of breast cancer in some cultures. How Much Is Safe? Soy products definitely offer health benefits, especially for vegetarians and vegans but due to the high concentration of isoflavones, it’s important to consume in moderation. Recommended daily servings of soy generally equal one cup of soy milk or half a cup of tofu, tempeh, soy meat or soybeans. If you stick to one serving per day, you will be getting the positive health benefits from soy and looking after your body.

09.01.2022 Hi there everyone. Hope you are all doing well during this tough time that the world is in right now. Hope you are keeping well and safe during this pandemic. I dont know about you but I am finding it difficult from time to time to keep to a good routine with workouts and especially food. Eating during isolation could be the most challenging of all and with Easter on top of that even more so. If you are struggling with these things, I can totally recommend you have a look in...to doing a cleanse. All of this is designed by nutritionists for you and all meals and snacks are included. I personally have done several of these cleanses and they work wonders. If you would like to find out more let me know. If you are looking for someone to keep you motivated and working out shoot me a message. I am a mobile PT and come to you. If you are wanting to know more about either of these things please DM me. Stay safe and keep exercising. See more

08.01.2022 Spartan Gold Coast has been cancelled but here is how long till my next crazy venture. Its going to be tough with a very Interrupted training schedule but will give it my all and will see what happens. Not going to push to the point I did last year though

06.01.2022 Losing The Last Few Kilos Depending on how slim you are and how much weight you have already lost, it’s often a case of; the less you need to lose, the harder it can be.... But Why Is This The Case? Pretty simple really a thinner body burns fewer calories! The fewer calories your body has to burn, the more inclined it will be to save these for energy. It’s important to realize, with calorie restriction comes changes in hormones, metabolic rate, and energy levels. All of this has to be taken into consideration the more weight you lose. When you’ve been dieting and losing steady weight for a number of weeks or months, your body often reaches a plateau. This can be due to a number of factors but most commonly, it’s because your metabolic rate has leveled out and needs to be increased further to promote further weight loss. Once you reach what your body considers to be a healthy weight, your nervous system will often come into play and want to maintain that weight rather than lose more. How Do You Move Forward Once You Plateau? Remain persistent, focused and organized! Sometimes when you’ve been following a regimented meal plan for a period of time and been losing weight, it’s easy to slip in some extras. Maybe you’ve reintroduced a few pieces of chocolate after dinner, or a glass of wine at night, or you’re eating out more than when you first started, think about these seemingly insignificant extras you might be having on a daily basis that could be adding up! Eat More Vegetables! They’re our best friends on a diet (along with protein!). If you’re getting hungry and finding yourself eating a few extras here and there, try increasing your vegetable intake in place of other snacks. Not only will they satisfy and hydrate you but they will give you loads of nutrients for very few calories. Change Things Up! When you’ve been following a plan for a while and things seem to be plateauing, it usually means it’s time to change things up a bit. Try adding more protein to your breakfast or try a different exercise class. If you’re always exercising in the morning, see what happens if you switch it up and exercise at night. It’s simple changes like these that can increase your metabolic rate and shock the body in a good way. Get motivated and know that you will lose the weight if you remain CONSISTENT. Stay focused and try different things the key is persistence.

05.01.2022 The Plant Based Proteins To Eat More Of Do you know how to incorporate more NATURAL protein into your diet? Protein is so much more than bodybuilders gaining muscle! The function of protein is to improve hair, skin, and nails quality, produce hormones and enzymes and build and repair tissue, muscle, bone, skin, and blood. The human body is twenty percent protein, therefore, playing a vital role in the biological processes and it all stems from amino acids.... Amino acids make up a large portion of our cells, meaning they carry out important bodily functions to transport nutrients, repair wounds and influence the function of organs. The ESSENTIAL 9 Amino Acids that our bodies do not produce and yet necessary for health are: 1 Histidine 2 Isoleucine 3 Leucine 4 Lysine 5 Methionine 6 Phenylalanine 7 Threonine 8 Tryptophan 9 Valine These amino acids can only be consumed and not produced. To increase your protein intake, try adding these plant-based proteins into your meals: Lentils Can be purchased in cans, making them a quick and easy go to, for bulking a salad, or combining with wholegrain rice Legumes Have a low glycemic index (GI) meaning it takes the body longer to break down have you feeling fuller for longer. They also contain the most of the 9 essential amino acids, meaning they are a great source of natural protein. For example, essential amino acid Histidine can be found in legumes. Black/Kidney beans Are high in fiber and can lower cholesterol and be a great addition to a macro or Buddha bowl. Essential amino acid Tryptophan is found in beans. Wild rice This gluten-free grain alternative, is a good source of magnesium, great for lunch or dinner, make sure its boiled till tender. Hemp Seeds Are the new all in one superfood, they are very versatile to consume as they can be eaten raw. Perfect to add to salads, energy bars, granola, yoghurt, balls, and smoothies. Hemp seeds are low in carbs and rich in omega 3,6 and 9. Making them the complete package with the best amino acid ratio and also easier to digest than plant-based proteins. Almonds To ensure you are receiving the full health benefits of almonds, only choose raw, unsalted almonds as they are lower in sodium and easier to digest. As almonds are rich in mono-unsaturated fats you only need a small handful at one sitting. Essential amino acid, leucine can be found in nuts. All these foods are a great source of natural protein, fiber and nutrients that improve the bodys metabolism, digestion, blood flow, muscle growth and cell production.

05.01.2022 Holy Moly. When did that get ridiculously close.

04.01.2022 7 km Run. Heart was pumping

03.01.2022 Could These Dairy Free Milks Be Harming Your Health? Dairy has become the main culprit for a multitude of health issues in the last decade. It has been found to cause inflammation, eczema, bloating, IBS, acne and a host of other issues in many individuals. As a result of this, a large percentage of us have turned to dairy-free milk alternatives in our coffees and smoothies, on our cereal and in our cooking.... But is it possible that some of the most common dairy-free milk alternatives are being masked as being healthier than they really are? Lets take a look at the most common alternatives Soy Milk Soy was definitely considered the most common dairy-free milk for a long period of time and is definitely the most controversial. Some sing the praises of soy in a big way as it has been shown to have positive effects on those with high blood pressure, high cholesterol and type 2 diabetes, along with a handful of other chronic health issues. Soy contains quality protein and good fat, however, it also contains phytoestrogens, which can have negative effects on both male and female hormones. Phytoestrogens can mimic the dominant female hormone, estrogen. This can lead to a host of symptoms including weight gain, fatigue and a sluggish metabolism in some individuals. Just be aware of the good and bad risks associated and gauge how you feel. Almond Milk Almond milk has arguably become the most talked about cows milk alternative in the last two years. Everyone is flocking to the nut milk for its host of health benefits. Almond milk is low in fat and calories and rich in several vitamins and minerals, particularly vitamin E and vitamin D. The most important thing to ensure when using almond milk is that its free of potentially harmful additives. Many almond milks contain artificial sweeteners and stabilizing agents like carrageenan, which can undo the positive health effects. Read the ingredients on your almond milk to get the most out of it! Rice Milk Rice milk is often used as the safest dairy alternative for those with severe allergies. It is low in fat and fortified with vitamins and minerals but it is also high GI, high carbohydrate and heavily processed. If you do use rice milk, just make sure you are supplementing your diet with enough quality protein and low GI foods around it and be aware of the carbohydrate content. Coconut Milk Coconut milk is rich in vitamins and minerals, including iron, calcium, magnesium, potassium, and zinc and is high in short and medium chain fatty acids, which have been attributed to a multitude of positive health benefits. The main issue with coconut milk is its high-fat content. If you are aware of how much youre consuming, coconut milk can make a very healthy alternative to cows milk.

03.01.2022 The Trending Diets For 2019 To Avoid Do you know what diets are causing more harm than good?... We are exposed to a number of new diet trends each year, eat this, dont eat this after this time on this day etc. Its a lot to remember and can be overwhelming to know what works and what doesnt. The word diet doesnt need to have a negative connotation, people shouldnt think they need to starve themselves in order to lose weight. The focus needs to be on learning about new lifestyle habits to increase the nutritional value of our meals. Therefore some fad diets to avoid are listed below on how they wont work and cause more harm than good. Some Diet Trends To Avoid Are: The Baby Food Diet Yes, you read correctly, a grown-up voluntarily consuming baby food. This concept replaces all foods for the pureed fruit, vegetables, and meats placed in small jars, made for infants. This is a calorie deficient diet, as this meal plan makes you feel even hungrier you end up consuming even more calories to satisfy cravings. Because the baby food diet fails to detect fullness cues, as you are not consuming any solid foods. Therefore, like the Shake diet it is unsustainable and you should be focusing on more long-term goals, such as nutritional, full-filling meals. Apple Cider Vinegar Diet This diet requires consumers to drink three glasses of vinegar a day, one before breakfast, lunch, and dinner. The taste as you can imagine is not desirable and a bad idea for people with irritable bowel syndrome and gastroesophageal reflux disease. As the ingredient is high in acidity it irritates the stomach lining, thus consuming three times a day for weeks is going to have an unnatural effect on the body. Therefore, it is recommended drinking peppermint tea to calm the digestive system and help metabolic rate. Raw Food Diet With this diet, there is such a thing of having too much fruit and vegetables, the raw food diet only allows consumers to eat natural produce with no cooking involved. The diet wants all meals to be raw as it believes cooking the produce kills nutrients. When actually, cooking vegetables helps enhance nutrients and kills bacteria. This diet is unsustainable long term as the body is missing many required nutrients to maintain a balanced diet. Grapefruit Diet Like a two-week detox or cleanse, the Grapefruit Diet requires an 800-1000 calorie intake daily. The diet lasts for 10-12 days and wants people to focus all meals around having a grapefruit or grapefruit juice. As its believed the grapefruit acidity contains fat blasting enzymes, therefore having a grapefruit before your small meal helps burn the fat off for. Of course, this diet creates drastic weight loss as consumers arent eating, soon as the diet is over and they resume eating solid food the weight will come back. Therefore, these diets may be quick fixes, though are unhealthy and affect the bodys metabolism.

03.01.2022 Essential Nutrients For Glowing Skin We are what we eat and this couldn’t be truer when it comes to the health and appearance of our skin. The nutrients we get through our diet play a major part in keeping our skin looking young and vibrant. Eating a clean, unprocessed diet containing a wide variety of fruit, vegetables, protein and healthy fats are just some nutritional powerhouses that will have your skin glowing in no time.... So which foods should you be adding to your diet for clear, glowing skin? Fatty fish Fish is rich in powerful omega-3 fatty acids, which reduce inflammation, redness, and acne and help to keep your skin thick, supple and glowing. They are also a great source of vitamin E, which protects the skin from free radicals and UV exposure. Fish also contains zinc and high quality protein, which helps in the production of new skin cells and maintain the strength of the skin. This powerful combination makes fatty fish like salmon your skin’s best friend! Avocados Just another reason to love avocados is the incredible effect they have on our skin. Avocados contain high levels of unsaturated fats, which are vital for keeping skin moisturized and healthy. It is the combination of vitamin C and vitamin E in avocados that makes them one of the best skin foods; vitamin C is the antioxidant that helps your skin create collagen, while vitamin E protects from inflammation. Spread half an avo on your toast for a glowing complexion! Sweet Potatoes Another powerful antioxidant for skin health is beta-carotene which can be found in orange and dark green vegetables. Beta-carotene acts as a protective layer on the skin and can stop sun damage and damage from free radicals. Broccoli This cruciferous staple vegetable packs a big nutritional punch for your skin! It contains zinc, vitamin A, vitamin C and selenium, which are all amazing for your skin. As well as these nutrients, it also contains a powerful compound called sulforaphane, which can prevent certain skin cancers. Dark Chocolate As if we needed a reason to love chocolate more! The antioxidants in cocoa powder result in better blood flow and thicker, more hydrated skin. They can also help to improve wrinkles and skin thickness and help to prevent sunburn. Just make sure that your skin is at least 70% cocoa to get the most benefit! Green Tea Once again, it’s the powerful antioxidants and catechins in green tea that make it so good for your skin. Green tea has been proven to improve moisture, thickness, and elasticity of the skin. Drink your green tea without milk for the best effect.

02.01.2022 Spartan on the Gold Coast in September Marathon in Melbourne in October Spartan in Bright in November ... My big 3 this year. What are your goals?

01.01.2022 5 Foods for Clearer Skin One of the main reasons our skin leads to breakouts is based on our nutrition. What we eat affects our body in a number of ways, one being our skin, complexation, digestion and energy levels. Therefore, its always important to eat fresh natural produce, though here are some extra tips and food choices to improve the quality of your skin.... Five Foods: 1. Stay hydrated: Drinking plenty of water would be the biggest must do. Drinking 2-3 litres a day helps the skin stay moisturized and soft. It improves your overall complexion, flushes out toxins and maintains regularity which is vital to a healthy digestive system. 2. Antioxidants: That being your berries and citrus fruits. These are a great source of Vitamin C that helps cleanse the skin. They also help the skin glow as youll find a lot of Vitamin A, C, and E, in beauty face creams. Foods high in antioxidants are your blueberries, cranberries, blackberries, prunes, apples, cherries and plums. So, try and increase these foods into your diet. 3. Omega 3: That being found in fatty fish, this is a great oil for the skin that wont block your pores. Fish oil also helps with inflammation and reduces acne. Low glycaemic foods such as fish help with skin conditions such as psoriasis and melanoma. 4. Increase foods with fibre: Wholegrains are important to rid the body of toxins. Try having fibre-rich fruit and vegetables, oatmeal and multigrain bread. Foods rich in fibre also help regulate blood glucose levels. 5. Zinc: Foods high in zinc are pumpkin seeds, oysters, beans, red meat, and poultry. Zinc contains an acne preventing bacteria that helps reduce breakouts, infections and also helps with healing. Foods to stay away from: The obvious example, deep fried goods, as these are cooked in extra oil that clogs the pores and disrupts blood circulation. Also reduce the intake of dairy, as cow produce is full of growth hormones which affect the skin, therefore if youre noticing breakouts reduce your intake. Note to also watch your intake of salty foods, as salt contains iodine which is linked to acne. Its all about eating clean natural produce, as what we do on the outside, effects us on the inside.