We know that nutrition and exercise are the two pillars for achieving your health and fitness goals. However, unfortunately it seems as though people will spend more time, money, and effort investing in “quick fixes”, rather than committing themselves to nailing the fundamentals which we CONFIDENTLY know lead to long-term results.

Read this post to understand which dietary fat sources may be the most beneficial to consume when you are in a dieting or building phase!

Read this post to understand which protein sources may be the most beneficial to consume when you are in a dieting or building phase!

Read this post to understand which carbohydrate sources may be the most beneficial to consume when you are in a dieting or building phase!

By now most of us are familiar with applying the “80:20 rule” when it comes to nutrition. This concept suggests that we should fuel ourselves with a variety of wholesome, nutritious, minimally-processed foods ~80% of the time, and ~20% of the time we can enjoy foods that may be slightly less nutritious.

‘Prebiotics’ and ‘probiotics’ are being used more frequently in the context of gut health. Let’s break down these terms and examine the difference between the two!

First of all, there is no doubt that exercise is amazing for our physical and mental health! The key distinction that we see is the structure, consistency, and intent of training as opposed to exercise. In order to accomplish a specific result, you need to have a specific structure and a specific plan in place. No one increased their bench press by walking their dog, right?

It's quite common to hear others talk about how they're looking forward to their ‘cheat meal’ or ‘cheat day’. It's interesting that this is denoted as cheating when the purpose may be similar to that of a refeed, high day, or diet break, because all these approaches increase energy intake by a certain extent for a varying amount of time.

Have you ever heard someone say “less is more”? In many circumstances, doing ‘less’ can result in a more optimal outcome. That being said, it’s important to find that sweet spot between ‘too little’ and ‘too much’.

Similar to any successful collaboration, it is inherent that coaches and clients work together if they expect to achieve exceptional, long-term results.

Current guidelines recommend 2 serves of fruit per day for males and females, but what does a serving actually look like?

For many people the recommendations for vegetable consumption are just a number. What does five serves of vegetables per day for females, and six for males actually look like? Is my big bowl of salad only 2 serves of vegetables, or am I digging into 8+ serves?

From an outside lens it may appear that bodybuilders are exclusively focused on developing their physiques and nothing else. However, for those who are involved in the sport, you would know that building muscle is only one aspect of bodybuilding.

In the world of health and nutrition it seems as though our poor little white tator has been victimised and completely replaced by its sweet, orange counterpart. Perhaps this is because of the colour… as people may associate white with other sources of carbohydrates that are generally more refined and less nutrient-dense, such as white rice and white bread.

Adopting either of these mindsets has the potential to make a big difference to your training and nutrition. Many fad diets or protocols these days are often associated with frequent exercise in order to ‘earn your food’, and there is a stark difference between this and fuelling your body with enough food to perform optimally in your chosen form of exercise.

Learn more about creatine, caffeine, and beta-alanine!

Learn more about nitrate, sodium bicarbonate and glycerol supplementation!

One of the most frequently touted words in the health and fitness industry is “diet”. With this, it’s common to hear “which diet are you on?” or “what’s the best diet?”. Now, we understand and appreciate that this is with good reason, as the word diet is used in reference to an individual’s nutritional intake. However, a potential issue with the word “diet” is that it often suggests an individual’s eating patterns will be short-lived in attempt to achieve a specific outcome.

The minimum dietary fibre recommendations are 30 grams for males and 25 grams for females. Consuming enough fibre ultimately comes down to your food choices, and at times it can be particularly challenging to consume enough fibre, especially if your daily calorie intake is low.

The Australian Dietary Guidelines are exactly what they say, guidelines! They were constructed as a framework for healthy eating for the general population to prevent chronic disease. Remember, these guidelines have been generalised for the entire population and therefore are not intended for people who require specific dietary advice.