Blog

By admin
30 Jul 2018
​Clean & Jerk ​​There is a constant search within the fitness community to find a way to maximise what little time we have inthe gym and with out fitness. Coaches are always talking about the king of exercises and which one hits the most muscle as possible. Some say the
By admin
13 Jun 2018
Do you crave sugar when you’re overworked and stressed? Have you ever been working hard at your desk, thoroughly engrossed in a complex work task for hours, and just got up and smashed a bunch of sugar? Perhaps on your way home after the mother of all days, you find
By admin
01 Apr 2018
​Resistant Starch​Resistant starch is going to be a super food soon, if it isn't already.  With the ever expanding insights into long term health coming from the study of the microbiome, more and more we are realising just how important resistant starch is in our diet. ​What Is Resistant Starch​Resistant starch
By admin
23 Mar 2018
​Why Do We Believe Some Foods Are Breakfast Foods​Are we supposed to eat breakfast?  With the rise in popularity and evidence behind fasting I thought i'd look into the history of breakfast and see for myself.​From a young age we have been conditioned by the cereal industry to eat cereal
By admin
23 Nov 2017
Often you hear nutritionists and dieticians proclaim that multivitamins are not necessary if you eat your daily suggested serves of vegetables as you will get all the nutrients you need from real food. Well guess what? 96% of Australians DO NOT eat the recommended 5-6 serves of vegetables per day.
By admin
21 Nov 2017
To go organic or not? When it comes to vegetables only 7% of Australians eat the suggested 5-6 serves per day. 93% DO NOT EAT ENOUGH VEGETABLES!! So to be honest, first and foremost any vegetable is a good vegetable! If however you are going to eat organic just remember
By admin
11 Sep 2017
Summer is coming.  You know it and I know it!  You remember last year when you found yourself in december wishing you had put in more effort around September?  Well here we are again. So what are you going to do about it? The modern day health and fitness plan
By admin
19 Jul 2017
If we are going to get anywhere with these discussions about nutrition and low carbohydrate / high carbohydrate / food pyramid yada yada yada - there needs to be some agreement on what actually constitutes low carb. And I mean in terms of grams per day What is Is low
By admin
12 Jul 2017
We are all so time poor these days aren’t we? I don’t have time is one of the most common cries I hear from those looking to lose weight. When designing a nutrition plan for clients, one of the first steps I go through is to see how many calories
By admin
27 Apr 2017
It’s easy to slip back into bad habits. Even when we know they don’t contribute to the results we are looking for. Our motivation for fitness ebbs and flows with our willpower.  When you have few stressors we have plenty of willpwoer available for tackling our health and fitness.  When
By admin
28 Nov 2016
I've got news for you. Your products don't work the way you think they work.You know the Facebook message or text when you get it.They all start the same. A random message from a distant friend / colleague about how they've been thinking of you ( how sweet ) and
By admin
27 Nov 2016
Strong & Lean Australia trainer Patricia front squatting Ever been driving to work and got a flat tyre?  Did you pull over, swing open the drivers door, head to the boot, retrieve a screw driver from your tool kit and then methodically walk around and slash the crap out of
By admin
04 Nov 2016
What You Need To Know About Exercise Selection So you want to bust out a Good Morning for your glutes and hammies like that Columbian Minotaur on instagram?  All you have to do is go grab a bar and bend over right? Well yes...but no. One concept that is poorly
By admin
01 Aug 2016
Do you hit the snooze button multiple times in the morning? Do you start bargaining with yourself when it does go off? "10 more minutes and i'll get breakfast at the shop." "10 more minutes, i don't need a shower" "10 more minutes, i'll just be late" This is one
By admin
09 Jul 2016
The other night I was sitting on my couch scrolling through facebook as I tried to convince myself to go to bed.  I had a lot of work to do the next day and facebook had me flicking my thumb over and over, convinced the next big thing was one
By admin
05 May 2016
If It Fits Your Macros There’s more than a few nutritional approaches out there these days.  Some are good, some are bad and yes, some have no alibi, they ugly!  But that's alright.  How you choose to eat and live your life is up to you. One of the better
By admin
17 Apr 2016
70% of Australian adults are sedentary.  This hard truth changes how you should eat and train to stay lean. There's no getting around it. I've got clients that when I refer to them as sedentary get a little uncomfortable.  They get a little defensive.  One might even say they get
By admin
14 Apr 2016
Time Under Tension Perhaps the most useful application of tempo for the general population is to use it to improve body composition and lose fat. In April 2015, the journal Applied Physiology, Nutrition, and Metabolism compared the effect of three different lifting tempos on energy expenditure and excess post-exercise oxygen
By admin
31 Mar 2016
**Remember** 80% of fat leaves the body through the lungs when in a fat loss phase. Shedding unwanted fat requires unlocking the atoms in triglyceride molecules by a process known as oxidation. By tracing every atom's pathway out of the body, the team of scientists at the University of New
By admin
12 Feb 2016
Whenever I put a client on a specific dietary approach I tell them:  "Whatever you do, don’t tell anyone you’re on a diet!"  In order to be qualified to speak on nutrition these days it seems the only prerequisite you need is to have eaten some food at some point
By admin
20 Jan 2016
Fitness.  Its not easy to juggle work and fitness is it.  Let me ask you this : You would never skip a business meeting would you? You would never turn up late for a business lunch? You would never “no show” a business appointment? You would never miss a sales
By admin
03 Dec 2015
Do you put on weight every Christmas?  You don’t have to you know.   This is actually the perfect opportunity to get fitter. How you say? Nutritionist Susie Burrell always has some good advice on this. ​ “holidays are usually viewed as an excuse – an excuse to eat high fat,
By admin
19 Jul 2015
The most important aspect of training for long term success might not be what you think.  We all crave it.I’ve spent thousands of dollars, immeasurable hours on education and research, and had countless conversations and arguments about the most optimal way to lose weight, get fit, get healthy , get
By admin
10 Jun 2015
[caption id="attachment_881" align="alignnone" width="438"] What a rig - David Bickley Photography[/caption] Cardio - Before Or After Weights Bodybuilders have been doing cardio after weight training for donkeys.  Personal trainers have been suggesting cardio after weights for eons as well.  We usually say this as you want to be as strong
By admin
27 Feb 2015
Hope you've had a good week! I was supposed to write a blog today - but i didnt have time.  So i made you a video blog instead! That way you you can just liten to it. I've been reading alot about how to make sustainable changes that you can keep
By admin
22 Jan 2015
When it comes to fat loss, this picture is far truer than you can possibly imagine When it comes to losing weight or even harder, losing bodyfat, the food you eat makes ALL the difference.  Living in the world we do today where simply going to the supermarket is like
By admin
24 Nov 2014
NO.1 Tip For Fat Loss Track your diet and training to ensure you’re achieving a calorie deficit. We’ve all heard a friend or family member complain “I can’t lose fat even though I’m doing everything right!” Unfortunately, humans are not very good at assessing how much they eat or how
By admin
24 Nov 2014
Don't let your christmas party turn into a calorie disaster! Avoid a complete calorie overload at most of your Chrissy parties over the next few weeks by following these simple rules – 1) Eat a protein and fat meal before hand to avoid binging on the cheap food on offer.
By admin
29 Sep 2014
Did you watch 60 minutes last night? We do it all day long and you're probably doing it right now. Sitting. It's become as normal as breathing. We now sit down every day for longer than we sleep. This report is long overdue. If you didn’t watch it here is
By admin
05 Sep 2014
Before you remove gluten, do twice a day training or start a supplement program tick the following boxes first. You might not need to do as much as you think to get what you want!  How releiving would that be. You want to get your result as easily as possible
By admin
13 Aug 2014
There's a solid flu going around at the moment so I thought i'd throw some pointers together about what you can do with your training and food so you don’t go too far backwards. How do I know if I’m too sick? I ask people how they feel at the
By admin
12 Aug 2014
Justin is on the left This is something i grabbed from Justin Mcguire Want to rip up try this 6x50m sprints followed by 20 sec rest 
Then 20min sec w weight vest at 6km 1.0 gradient Do this 3 times daily for 5 consecutive days
By admin
03 Apr 2014
Are you stressed?  Most of us are to some degree. I always ask people in our initial consultation to give me on a scale of 1 to 10 how stressed they are on average every day.  1 being kick back city and 10 being about to bite down hard on
By admin
24 Oct 2013
People love a good list.  So here's a list of fat loss tips for you.  Success leaves clues!  ·      Make sure there is 2-3 hours digestion time between your last meal and when you go to bed so as not to disturb your sleep pattern with reactive hypoglycemia. ·      The
By admin
16 Jan 2013
Easily the hardest thing about making a body composition change and staying healthy is healthy eating whilst holding down a 9-5.  Or 8-6, or 7-7 as most people do. 1. Make it the Night Before This is the biggie.  This is the most important thing you will ever read.  This
By admin
07 Nov 2012
Garhammer Raise or Reverse Crunch As a Personal Trainer, especially in Bondi Junction i get asked what is the best ab exercise all the time.  My answer to that is pretty much the same as any fitness related questions : "It depends"  Depends on your goal, depends how long you've
By admin
28 Sep 2012
"I don't want to get too bulky though" This is one of the most common things I've heard women say when we talk about doing weights for the first time.  And it's a natural concern for ladies.  I'm yet to meet a women in my 17 years of personal training
By admin
05 Sep 2012
You should be aware by now that exercise when done properly makes you feel awesome afterwards yes?  You should! What triggers happiness in our brain when we exercise?“ Endorphins right? Lets go a little deeper so we can sound a little smarter when people bring it up! Here is what
By admin
07 Jul 2012
Have a look at the above vegetables and notice what they are high in. When I sit down for the first time with a client and examine their diet the same things always happen. Me : "tell me what you ate yesterday" Client : They say "ooh yesterday wasn't a
By admin
26 Jun 2012
I like to look at our evolutionary past for clues on how to eat and move in terms of what works best for the current day human.  When it comes to human nature, I often think: "Why would a caveman do that?"  Exercise, food, monogamy, showing off, getting sleepy after
By admin
30 May 2012
The difference between a food allergy and food intolerance / sensitivity Food intolerance / sensitivity’s and food allergies are often at the heart of slow results in the fitness game.  Many people ask me why I don’t suggest eating gluten, milk and non organic food.  Food intolerance / sensitivity is
By admin
17 May 2012
If you’ve trained with me you’d know I love me some split squats!!  And for some very good reasons too.  Talk about training the boo-tay! This exercise has so many benefits its like fish oil.  You should be devouring them. - First, due to the elevated foot position, it allows
By admin
03 Apr 2012
I’m amazed sometimes at how many adults tell me they don’t like vegetables!  Come on what are you 6?  But whyyyy they say?  "Cause you need anti oxidants to detox the body" I say.  "70% of what you eat is for detox purposes" I say.  But what are anti oxidants
By admin
28 Mar 2012
By now you've probably been sent THAT email or read THAT article that claims: "red meat will kill you prematurely"  based on a study released by Harvard University on March 12.  It has since been expertly debunked and provides a great lesson in why listening to the mass media hype
By admin
18 Jan 2012
There's an ad on in the gym at the moment for a particular coffee chain that amuses me every time it comes on.  In it the voice over guy says there's no better way to recover from a workout than having a coffee at their particular establishment.  It amuses me
By admin
12 Jan 2012
Everyones concerned about heart disease.  And so you should be! But the myth of saturated fat causing heart disease kills me. So I thought i'd summarise some of Dr Mercola's thoughts on saturated fat and hopefully get you thinking differently Saturated Fat is NOT the Cause of Heart Disease  The
>

Menu