Lifestyle

Focus on the FEAST: Making your holiday work for you.

Focus on the FEAST: Making your holiday work for you.

Despite people’s best intentions, including the more hardcore weekend warriors or athletes among us, almost everyone gains an extra layer of non functional flab over the holiday season.  But if we can’t sleep in and over indulge without feeling guilty on our hard earnt and often “once a year only” holiday, then when can we? You’ve all heard of “functional” training - let me introduce you to “functional” eating where you can focus on the feast, guilt free.

Are you a stimulus junkie?

Are you a stimulus junkie?

Maybe you started going to the gym for physical gains, and somewhere along the way, you fell in love with how a killer session made you feel. On the positive side, you'll rarely lack motivation, consistency or work ethic.  However, you are the perfect candidate to train excessively - pushing yourself too hard, for too long, too often.

If you’re training harder than everybody else at your gym, but all those expected gains just aren’t coming, it could be your body’s way of telling you to back off- what you need, most likely has nothing to do with set/rep schemes or the fact that your glutes aren't activated. An extra hour in bed may be better than an extra hour on the treadmill.

If you’re a stress puppy, these are my top tips to make training work for your body, not against it.





Quitting is not an option. Or is it?

Quitting is not an option. Or is it?

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?

The Skinny on Supplements

The Skinny on Supplements

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. 

 

I Quit Alcohol: What being the child of an alcoholic teaches you

I Quit Alcohol: What being the child of an alcoholic teaches you

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.

Meet Pippa, this round's Transformation Challenge Winner.

Meet Pippa, this round's Transformation Challenge Winner.

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.

The Psychology of Strength Training for Women: A Testimonial

The Psychology of Strength Training for Women: A Testimonial

"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!

Losing the Love Handles

Losing the Love Handles

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. 

Meet the Creating Curves Online Transformation Challenge Winner

Meet the Creating Curves Online Transformation Challenge Winner

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. 

Lean Legs 101

Lean Legs 101

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.

How To Stay Trim On Your Travels

How To Stay Trim On Your Travels

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. 

Is Stress Making You Fat?

Is Stress Making You Fat?

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 Your Body Fat Says About You

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.