For more inspiration on your fitness journey check out our delicious healthy recipes, training videos and blog posts.
March 28, 2018 12:00 pm
Hydration Is vital for our health and training outcomes Signs of dehydration Why being hydrated is important How to stay hydrated A quick test to check your hydration levels Health is more than just fat loss, we have to be aware of the signs that things aren’t right and be equipped with the knowledge on how to correct them. A simple thing like drinking more water can have a massive impact on your health and wellbeing.
March 24, 2018 12:30 pm
BATCHING YOUR MEALS Following on from the topic of meal prep and planning ahead; this is just one example of how to get ahead of yourselves with your food prep. The biggest key to success when planning ahead is making the time within your life to get it done. This has to fit into your lifestyle and day to day routine. For me its 2 big cooks a week, I prep a cooked vegetable meal and a raw salad. I rotate the protein I eat to create variety and I use different things to accompany my meals such as hommous, avocado, feta cheese etc to again create variety. The above picture is enough to... View Article
March 23, 2018 12:00 pm
How you can increase your protein intake! Following on from the slides stating the benefits of protein and the different protein sources, here is a simple way to increase your protein intake if you find you aren’t eating enough for optimal health Increasing your intake of higher protein foods can lead to you eating less carbs and fats and therefore results in weight loss. However remember that you need to be balanced and have variety in what you eat.
March 21, 2018 12:31 pm
Today i want to give you a visual on what 25g protein looks like in the real life. Below is a slide of what 25g protein looks like. If you were aiming for 100g protein a day then this would represent 1/4 of your intake each day. If you base your protein intake on 1.2-2.2g/kg body weight you can work out how much you need each day. Last week we went through the benefits of protein, this week it’s what does a meal with 25g protein look like. In your day you may have salmon and eggs at breakfast, chicken salad with feta at lunch and then red meat with rice and vegetables for dinner. If you are vegan or... View Article
March 17, 2018 12:00 pm
WHY YOU NEED YOUR PROTEIN I can’t emphasise enough the importance of eating enough protein in your diet. Protein is essential for optimal health and making sure your eating enough can also help you lose weight and recover faster from training. Protein is made up of Amino acids – they have a variety of functions that are essential to us and our health. Protein consists of Essential amino acids and non essential amino acids. The essential ones can only come from the diet as we can’t make them ourselves. Protein sources that have all essential amino acids are called complete proteins. These are usually found in animal products but are also found from vegetable and grain sources They are... View Article
March 14, 2018 12:00 pm
INCREASE YOUR NEAT TO LOSE WEIGHT QUICKER NEAT is Non-exercise Activity Thermogenesis – sounds like a complicated term but it’s talking about the activity that you are able to add into your daily routine outside of the gym that can help you move more and therefore burn more calories on a daily basis. It refers to any movement that is not intended as a workout. Normally when we want to lose weight we aim to train more and eat better but fail to see that just by moving more in your day to day you can increase how much you burn on a daily basis. Over time this extra non-exercise activity adds up and will... View Article
March 9, 2018 12:30 pm
STRUCTURE GIVES YOU FREEDOM We are all busy and struggle to find the time to do the things we want or need. There will be times we need to prioritise our schedule to set us up for the results we want. We all say we don’t have time to prep food. We don’t have time to train. We are just too busy. In reality if we looked hard enough there are always pockets of time we can free up, that we can use to set us up for victory in the pursuit of weight loss and optimal health. Our number one healthy habit is plan your meals!! It’s something that we encourage clients to do... View Article
March 7, 2018 1:41 pm
HOW TO STOP SABOTAGING YOUR DIET So often I see clients who struggle with their nutrition, and are constantly sabotaging their fat loss efforts without realizing it. Below I have listed a few things to help you take control and stop getting in your own way in your journey to losing fat long term. 1. Over eating on weekends – So often clients are eating well through the week but completely come undone at weekends. They go way off track and wonder why they aren’t getting anywhere. I am not saying you cant’ indulge a little but too often will slow down results. For me I try to eat near perfect Monday to Friday so that I can plan... View Article
March 2, 2018 12:00 pm
HOW TO LOSE WEIGHT AND KEEP IT OFF When it comes to losing weight, gaining muscle or increasing fitness its easy to be confused about how to go about it and what really works Fitness Hub 21 aims to focus on the basics and look to the long term goal for weight loss and health Don’t go on a diet – while being in a calorie deficit is essential for fat loss losing weight is just more than counting calories. You must change your mindset and adopt a new way of thinking about it. Ask yourself can you maintain this for the rest of your life? And with most diets the answer is NO. You need to eat real food... View Article
February 28, 2018 12:00 pm
SOME THINGS I HAVE LEARNT A few things I have learned after 4 years of competing and nearly 12 years as a trainer – 1. You cannot out train a bad diet. 2. You need to track your food to some level to see what works and doesn’t work for you. 3. You must be patient for results and consistent in training and nutrition – always!!! 4. You have to work your butt off – not just in training but being diligent to prep your meals and change your lifestyle to ensure your choices and effort match the results you want to see. 5. One bad day doesn’t ruin days or weeks of good eating and training. 6. Nothing... View Article