12 Week Challenge Series: Week 5 Check-in

2019-09-25T10:01:56+08:0024 September 2019|Categories: EAT, LIVE, MOVE|Tags: , , , , , |

Week 5 Diary Entry

Firstly, sorry there was no blog post for week 4 – I was extremely busy last weekend!

So here is how week 5 went.

Training – This was the first week of the new training program ‘phase 2’. It was a lot harder than phase 1 and I was really sore! The sessions take a little longer and have more packed in to them so I was only able to do the three strength workouts and not the HIIT workout as well (previously I had been squishing all the exercises from the 4 workouts into 3 workouts). I

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12 Week Challenge Series: Week 3 Check-in

2019-10-21T07:08:26+08:009 September 2019|Categories: EAT, LIVE, MOVE|Tags: , , , |

Week 3 Diary Entry

Training – Once again I pushed myself hard during my three weight training sessions. Despite my weights already being quite heavy from the week before I still managed to increase a lot of them this week which I’m really proud of. I’m certainly super sweaty by the end of my workouts. People who say weight training doesn’t feel hard are not doing it right!

Nutrition – I was way better with my diet this week yay! I think the two things that helped were firstly filling up on raw vegetables throughout the day so I’m too full

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5 Tips for being in a Calorie Deficit without Tracking your Macros

2019-02-04T15:36:05+08:0030 December 2018|Categories: EAT|Tags: , |

To lose weight you need to be in a calorie deficit. This means you are consuming less calories than your body requires to maintain your current weight. If you are not losing weight despite eating healthy and regularly exercising then you are not in a calorie deficit. The most accurate way to ensure you are in a calorie deficit is to track your food in an app such as My Fitness Pal. This is known as flexible dieting. However if you want to try a less time consuming approach to weight loss you could try implementing the following five

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5 Tips to Make Tracking Your Macros Easier

2018-04-22T18:51:17+08:0022 April 2018|Categories: EAT|Tags: , , , |

Despite having consistently tracked my macros at various times over the years for different reasons, I will be the first to agree that tracking your macros is hard work. It can feel very time consuming, annoying and inconvenient. However for me and many others if you are serious about achieving your nutrition and body composition goals, it is the best way to do so. I talk you through how to track your macros in great detail in the flexible dieting section of my book “Eat Well” which is sold as part of my health and fitness program “Lean &

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4 Exercise Myths Busted

2017-11-06T12:40:19+08:006 November 2017|Categories: MOVE|Tags: , , |

It’s amazing how when you’re 19 you think you know everything. I had just completed my Certificate IV in Fitness and was a qualified personal trainer. I felt like I knew so much. Then I studied my Bachelor of Exercise and Sports Science and started to realise how much I didn’t know! Since then (currently 10 years later!) I strive to keep learning through courses, expos, podcasts and reading. I find the more I learn about exercise and training the more I realise I don’t know. Here are four exercise myths I used to believe:

Myth 1: When you squat

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My Favourite Fitness, Wellness and Motherhood Resources

2017-11-06T13:01:05+08:002 October 2017|Categories: EAT, LIVE, MOVE|Tags: , , , , , , , |

Here is a list of all the websites, social media accounts, books and podcasts I like to follow. These help me to be educated, motivated and inspired to live a fit, happy and healthy life.

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A Powerful Message for Anyone Seeking to Become Healthier and Lose Weight

2017-11-06T12:59:00+08:003 April 2017|Categories: EAT, MOVE|Tags: , , |

Recently I had a friend, let me call her Ruby, who shared with me something I found very inspiring which I just had to share with you all. Ruby has recently turned her life around. Over the past year she has lost 50 kilos! When Ruby had a health scare and decided enough is enough, it’s time to change once and for all, she didn’t take the gradual, gentle approach to changing her lifestyle. No. she took the way-out-of-her-comfort-zone, make some dramatic and hard changes approach. A lot of trainers

Does Breastfeeding Help with Weight Loss?

2017-07-10T19:18:36+08:006 February 2017|Categories: EAT|Tags: , , , |

does-breastfeeding-help-with-weight-lossYou may have heard from midwifes or other Mums ‘oh you’re breastfeeding, the baby weight will come off in no time!’ So is it true that breastfeeding causes weight loss? Well yes and no. The answer is very similar to the answer to the question ‘does exercise help with weight loss?’

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The Problem with the Meal Plans in Most Bikini Body Guides

2017-01-09T13:05:37+08:009 January 2017|Categories: EAT|Tags: , , |

The Problem with the Meal plans in most bikini body guides

As it is the beginning of the year I have observed a lot of people following an online fitness and nutrition plan, usually a downloadable ebook or an app. I think this is great! For the cost of one personal training session you can buy an entire 12 weeks worth of workouts. I have personally over the years enjoyed trying programs by Kayla Itsines, Ashy Bines, Jamie Eason and Emily Skye. Even though I’m a trainer I always love trying a

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How to Decrease Your Appetite

2016-10-03T09:00:22+08:003 October 2016|Categories: EAT|Tags: , |

how-to-decrease-your-appetite

If you’re eating healthy, exercising regularly and living a healthy lifestyle but still can’t lose weight, chances are that your portions are too large. If tracking everything you eat in an app isn’t something you’ve got time for, here are some tips to help you be less hungry and eat less:

  • Drink a minimum of 3L water a day. Thirst is often mistaken for hunger.
  • Exercise at a moderate to high intensity three times a week. This intensity of exercise regulates your appetite control hormones (gherlin and leptin). It only needs to be
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