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  • 1. Eat a small/low calorie breakfast: By doing this you give yourself a bit of a buffer by saving more of your calories for later in the day.If you’re familiar with intermittent fasting then even better! 2. Train! After spending the first few hours of Christmas with your loved ones it’s time to get in […]

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  • Is cardio necessary to lose body fat?

    Posted on December 13, 2015

    Cardio is often paired with getting in shape and dropping that unwanted body fat but is it necessary? Let me start by saying I believe everyone who is serious about health and fitness should be doing some form of aerobic training to keep the heart healthy. Although, to lose weight/body fat there is one major […]

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  • Top 5 tips for ‘hard gainers’

    Posted on December 11, 2015

    A ‘hard gainer’ is typically somebody with an ectomorph type body who generally finds it hard to gain weight/muscle. The 5 tips below will help you break past that skinny phase and pack on some quality size!  EAT MORE FOOD! Every time I have someone come to me and say they can’t gain weight I […]

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  • Reverse dieting

    Posted on December 8, 2015

    Reverse dieting What is it? Reverse dieting is often utilized after an extended period of time in a calorie deficit. More often than not your metabolism will slow down after being in a calorie deficit for so long and reaching low levels of body fat, which then reduces your the amount of calories your body […]

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  • WHY YOU SHOULD BE EATING MORE TO LOSE WEIGHT   Yep! That’s right, you should be eating MORE to lose weight. Now I don’t mean more calories, I mean more high volume/low calorie foods.   The first thing I will do when transitioning into a calorie deficit is make sure I am picking foods that […]

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  • Chapter 4: Working out your daily calorie intake How to work out your maintenance calories To simplify the process we are going to just multiply your body weight in KG’s by one of the numbers below: 28.5= Sedentary job and do little to no exercise 31= Moderately active job and train 2-3 times per week […]

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  • Top 5 tips to running a successful business

    Posted on November 29, 2015

    Today’s blog will be brought to you by the very successful business owner and entrepreneur Tory Trewhitt. Tory has played such a big role in my development over the past 2 years as a business person and as an individual, he has been through the highs and the lows and has experienced first hand what it takes to be […]

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  • Below is an interview I did with AFL footballer and captain of the Collingwood Football club Scott Pendlebury on the importance of nutrition on performance and also what he has found works best for him as an athlete. HOW DO YOU APPROACH YOUR NUTRITION IN THE OFF-SEASON? Just try and keep a good balanced nutrition […]

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  • What is a re-feed? A re-feed is a CALCULATED high carb day which I will have every 3-7 days will cutting. It is NOT an all out non counted binge/cheat meal as this can slow down progress. How do you calculate your re-feed? It is actually quite simple. Say for example over the space of […]

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  • Eating out guilt free!

    Posted on October 20, 2015

    So often I have clients come to me and tell me they are afraid to eat out incase they stuff up on their ‘diet’ and lose all of their hard earned work. Well what if I told you that you CAN eat out and eat well without going off track on your goals! Today I’m […]

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