You only have to take one look at social media these days to get a feeling for the underlying mentality of the majority of athletes, coaches, weekend warriors and society itself. With the ever increasing popularity of intense and hardcore workouts, we are constantly bombarded with motivational quotes like “Go hard or go home”, “Harden up”, “Just Do It”, “Quit when you’re dead”. Are we essentially setting ourselves up for failure by buying into a mindset that reinforces not quitting under any circumstance, and having to have a positive attitude 100% of the time?
If we look at the definition of “supplement”, it appears pretty self-explanatory. A supplement is “added to something in order to enhance or complete it”. However, as we all we know, when it comes to the constantly evolving sciences of both training and nutrition, nothing is ever black and white. In this blog i explore the ins and outs of supplementation and my most frequently asked questions.
My Dad drank himself to death and finally succumbed to liver cirrhosis 8 years ago. I went to his funeral, drank his last bottle of whiskey, danced on the bar, fell into a ditch, and missed my flight home. I’m sure even he would have been proud of that final performance. And on my arrival home, I vowed that it was the last time I would touch alcohol. And it was.
This is the story of why I quit alcohol and how I did it. My hope is that by sharing my story, I can help someone else rewrite theirs.
One of the most common conversations I have with clients is regarding scale weight versus how they look or feel. Do you want to fit into your fave pair of skinny jeans, or do you want to weigh less because sometimes these are mutually exclusive and require different strategies. I loved Pippa's testimonial because it highlights this struggle, and if you read on, you'll find out how she learnt to overcome it.
In this article we’re going to look at how to improve movement quality in the upper body with mobility, stability, and motor control focused exercises. Sports-specific needs aside, the bulk of my initial programming for my clients’ upper body work focuses on the posterior chain, and there's no change here. I believe in lengthening the front and strengthening the back of the body first.
"There is nothing more rewarding for me, as a female and as a trainer, in seeing women become empowered in their training, and then watching how this translates into the rest of their life".
This is something I truly believe, and I'm reassured that it really is the case when I get to see the results firsthand of women training with weights on a daily basis. I asked one of my clients to tell me what being empowered is really all about. Meet Lizzie - a high powered and high profile lawyer - one of a growing number of strong, capable and result driven females trying to survive and thrive in a cut throat corporate environment. She had never set foot in a weights room before. I guarantee you'll be inspired!
If the holiday months have managed to turn your six pack into a muffin top size problem, then now is the perfect time to get rid of that unsightly overhang.
Unfortunately training hard is not enough. We now know that your hormones affect where your fat is stored, and muffin tops are correlated with the hormone insulin. They are a direct consequence of poor blood sugar management, most often related to a poor diet, and you can't out-train a poor diet. I often refer to the hips as my "lie detector test". On the bright side, insulin is the one hormone that we have complete control over. No one ever ate anything by accident.
Last year I ran my first ever Creating Curves Transformation Challenge ONLINE. The Winner was Tamzin Shotbolt, a Media PR and Promotions Manager AND single mum from Moonee Beach who lost an incredible 16.5cm off her waist!! Whilst she only lost 2kg on the scales, you can clearly see the change in her shape and posture from all the posterior chain work we did. See what she had to say.
We now know that hormones have a big impact on the way in which body fat is distributed. That typical pear shape that we, as women, often complain about can come down to a combination of nature and nurture. In this article we explore what it really means to have thunder thighs and how to combat this problem area using training, nutrition and lifestyle modifications.
Traveling can often be used as an excuse to let go of your routine and all your hard earned gains. However, staying fit and healthy while traveling does not need to be complicated or stressful. At the very least, all you’ll need is a healthy can-do attitude, a little bit of preparation and forward thinking and your sneakers.
The number one question I get asked on a daily basis, is how to get a flat tummy or rock-solid abs. People want to know why they can’t seem to shift stubborn bellyfat when they are training more, eating less and generally being particularly obsessive about doing everything Google has told them to do.
What if I told you that was exactly the problem? If you’re a classic example of an over achiever, it is often a case of taking your pedal off the metal and doing less to achieve more.
Excess baggage around the mid- section is correlated to prolonged exposure to stress, and elevated levels of Cortisol, the stress hormone. Stress isn’t just crazy work deadlines, family commitments and being stuck in rush hour traffic. It also includes physical stressors such as food intolerances, digestive issues, poor quality sleep, dehydration, having too much coffee and overtraining or under-recovering.
What if I told you that scientific spot specific fat reduction did exist, but just not in the way you think? Read on if you want to know why you store fat and how you can start coming up with a plan of attack to target your own problem areas.
It's not practice that makes perfect, it's perfect practice that makes perfect. While it can be a battle of the wills between common sense and ego, mastering the basics can be the best bet for long-term progress and optimal performance. In this article, we’re going to look at some of the ways we can address imbalances and improve movement quality when training the lower body.