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diet

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Non-Scale Reasons to Upgrade your Diet

Much of the health fitness industry is targeted towards those that want to lose weight. This may be a fundamental flaw in underselling what upgrading your eating behaviours and exercise habits can REALLY do for you. Sure, it’s nice to look better – but why?   We’re chasing a feeling. We want to UPGRADE rather than continue on the downward spiral or stagnation that we find ourselves in. Coming at exercise and healthy eating purely from a weight loss perspective…

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UPGRADE YOUR DIET: How to get consistent scale & measurement changes

How to get consistent scale & measurement changes   When it comes to fat loss and body composition improvements, your diet consistency is always going to be the most important factor. Truth be told, it doesn’t really matter whether you are eating “healthy” or not. What matters if calorie balance, and whether you are consistently in a deficit over time.   Now, if you don’t have much over 10lbs to lose, you can see some favourable changes eating at maintenance…

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10 Steps to a Bangin’ Bod – Basic B*tch Guide

Want 2018 to be your year? Want to finally get that bangin’ bod and stop being a big wad of excuses? Time for my ten best basic b*tch strategies to help get you toned and basic AF.   Being basic may not be all that exciting. But basic is simple. Keeping things simple and not trying to use your brain to overthink and sweat the small stuff can actually be extremely useful when it comes to fat loss.   Instead…

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7 Fat Loss Hacks to Kickstart the New Year

toned

Skip the fad diets and useless fat loss tips that lead to rebound. It’s time to put into place strategies that actually work. Below are the tools I use to stay lean even when life is busy and motivation is low.   1. Track what you Eat (even if it’s just for 2 weeks)     Most of us trying to lose weight are seriously unaware of our intake. Dieters severely underreport food intake, even when they think they are…

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5 Steps to Looking your Best for the Holidays

Many of us plan trips throughout the year or have special occasions we want to look great for. With 3 weeks until my little Melbourne trip, I want to share with you how I look and feel my best for any special event.   This means a focus on getting a little leaner, as well as staying fit and healthy so I can make the most out of my time away.   Step 1 Starting your day with a morning…

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Casein Protein Recipe Stash

Hitting your daily protein number required to promote lean muscle seem to be a struggle for many. You think you’ve got this whole counting macros thing figured out, then get to the end of the day and you are wayyy under your protein. There are a bunch of reason we want to avoid this. We don’t store protein like other nutrients. So unlike protein and fats, we don’t want to cycle protein and have lower amounts on some days. With…

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Why you STILL aren’t getting results

Passion and purpose drive us in life. It’s what gets you out of bed in the morning, what makes you push yourself, what sparks your curiosity and motivates you to continually grow and improve.   When we have passion and purpose, the hard things seem easier. It’s what gets you through a tough day, what motivates you to become the best version of yourself.   It’s no secret that this is the fuel of the successful. Despite setbacks and failures…

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Product Review: SLIMTUM

I’m usually not one to do product reviews as I don’t believe in relying too heavily on supplements to lose weight. To get lean and toned, you need to prioritise strength training and be in a calorie deficit. Using supplements can help to some degree, but I always emphasise getting the fundamentals down before turning to supplements. That is why I provide a tonne of free info to get you started on my site. As you may have experienced, when…

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5 TIPS TO FEEL MORE CONFIDENT IN THE GYM

I have a lot of friends, clients, and strangers on the internet tell me that they feel uncomfortable at gym. Going to gym is something that can make a lot of us feel awkward and uneasy.   I want to share my experience with you and explain why going to the gym doesn’t have to be scary.   People go into a gym thinking others are looking at them and judging them for the way they look, their form, or…

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Why I am a Strength & Nutrition Coach

For some time I was disheartened with the industry. I saw girls who had never struggled with weight become instagram famous and sell dumb programs that just don’t work for most people. The advice a lot of these individuals give is simply terrible.  “Comp Prep” coaches pushing illegal substances to go along with their extreme diets that leave their clients without energy while giving them an extremely unhealthy relationship with food. I’ve seen this paired with excessive cardio drive people…

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