Did you know that in 2022 the Australian Bureau of Statistics recorded that 94% of Australian adults aren’t meeting their daily fruit and vegetable requirements? If you are among the few 6% that consistently enjoy your daily fruit and veg, nice work! However, what clearly needs addressing is those who aren’t meeting their daily requirements. Perhaps there are a few reasons for this including…

Going to the gym is fun, however very few people invest hours of their lives every week for months and years on end simply for the enjoyment factor. Rather, the large majority of people with health and fitness related goals are in the pursuit to BUILD MORE MUSCLE! Therefore, it can feel frustrating when someone feels they aren’t experiencing a return on investment for their time:muscle growth. There could be potentially a few reasons for this…

This is a highly competitive sport that relies on endless self-improvement. Therefore, as a competitor post-show, it’s imperative that you ask for constructive feedback and critique from judges, your coach, and trusted industry leaders who have your best interests at heart. Sometimes hearing the truth stings… but if you genuinely want to keep improving to be your best, you will take feedback on the chin and apply it.

The age-old question: what should I eat before a workout? Truth is, the answer to this question will never be clear-cut. However, for the vast majority of people, the two key factors that will influence what should be eaten prior to exercise are…

We all have that workout every now and then which just doesn’t meet our expectations. The weights feel unusually heavy, the pump is lagging, and you can’t quite conjure that mental drive to train hard. It could just be a one-off average session… or maybe you haven’t ticked a few nutritional boxes that could have improved your chances of a decent workout?

Protein math - we understand that seeing numbers and targets in the 100’s can initially seem daunting! However, we’re here to tell you that there’s no need to feel overwhelmed. In fact, consistently achieving a high daily protein intake should be achievable for anyone once it’s understood in quantities of food!

It is often recommended that you consume one handful of nuts and seeds per day to reap their wonderful health benefits, but the question is, how big is a handful? And how many calories does it contain?

The initiation of this cycle often stems from a place of innocence and good intentions. For example, an individual with weight loss goals doesn’t feel hungry in the morning and considers that eating without an appetite would be counterintuitive for their goals.

4 INGREDIENT CHOCOLATE PROTEIN CAKE! Swipe right to see how you can make yourself this delicious, high-protein cake in less than 10 minutes!

Building a significant amount of muscle mass requires not only years of consistent resistance training, however it also depends heavily on the intricacies of nutrition. Apart from total daily energy intake, this includes meal timing, protein intake, quality & distribution, as well as peri-workout carbohydrate consumption.