When we look at how to make dieting easier, a lot of the discussion tends to be focussed on how to better manage the actual diet phase itself. However what you do BEFORE you enter a diet phase is largely going to determine how successful your diet is likely to be. Tune in to find out why you may actually need to spend some time preparing for a diet…

What makes up a good snack bar/muesli bar? If you've ever found yourself lost in the muesli bar aisle and unsure what to look for or where to start, rest assured I still feel that way sometimes with the variety of snack bars available on the shelves. In this episode I cover what I would look for on the ingredients list and nutrition panel when pick…

Always a hotly debated topic! And with so many on the market with some fancy marketing claims, how do you really know what to spend your money on? In this episode, I cover: Why we may want to take a pre-workout (expectations, benefits) What to look for if you decide to buy a pre-workout (ingredients) If they're really worth it For online coaching e…

Are frozen meals really bad for you? Or do they have a place within a balanced diet? In this week's episode I answer this question, and also offer some guidelines as to what to look for when choosing frozen meals. For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episod…

Q&A episodes are definitely one of my favourite podcast formats. Thank you once again to everyone that submitted questions through the question box on my IG story. In this week’s episode I explain why I’ve started including coconut water and sodium in my pre-workout, caffeine recommendations to support training performance as well as what goes into…

"I just can’t stop eating at night and it’s undoing all my hard work during the day." If you have ever said this, or thought it, then this episode is for you, as I’m going to show you why you can’t stop eating at night, and also why trying to eat less during the day is not going to solve the problem. For online coaching enquiries, please contact me…

To hit a plateau with your training is incredibly frustrating, particularly when you feel as though you’re putting in the hard yards, but not seeing any progress. In this episode I look at reasons why you may have hit a sticking point in your training, and how you can work around these to keep the progress happening! For online coaching enquiries, …

Being able to sit down and enjoy a sweet treat without over-eating should be a normal and enjoyable part of life! However it is also something I see so many people struggle to manage without it having a negative impact on their body composition goals. In this episode I walk you through 4 super simple strategies that I hope will help you be able to …

When it comes to fat loss, it's no doubt that plateaus are frustrating, particularly if you feel that you're putting in the effort and aren't being rewarded for your investment of time and energy. However, if you are no longer losing weight, then there will be a reason for this (and no, you're not broken!). In this episode I walk you through how to…

I always love a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week. Join me as I go through my favourite glute exercises, how to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, as well as a brief update on my …

I see so many people spin their wheels when it comes to building muscle. Having some idea of what’s involved in the process of building muscle, as well as realistic expectations around timeframes can make it easier to fully invest in the process. In this episode I go through 5 key things that you need to understand if you want to build muscle. If y…

Although this seems like such a trivial topic, it’s amazing how many people aren’t using the scales in a way that is going to provide them with helpful information. Tune in to find out exactly what time of day you should be jumping on the scales, as well as how frequently you should be tracking our weight in order to determine progress. Side note: …

Building muscle is tough, like, really tough! Most of us don’t build muscle by mistake, and I don’t think anyone is at risk of going to the gym for a few weeks and suddenly waking up with too much muscle (I wish!). I see so many people spinning their wheels when it comes to building muscle, so this episode covers the 5 most common mistakes I see pe…

You’ve just eaten a burger, and some chips…and a few slices of pizza…and washed it down with some ice-cream and now you’re regretting the whole situation and feeling pretty damn uncomfortable. So in this episode, I’m going to show you how I would troubleshoot this situation with a client of mine if someone reached out to me and said that they had m…

In this week’s episode I’m excited to have friend, personal trainer, photographer and business owner Jenny Chan back behind the mic. Jen has completed the 75 HARD Program (by entrepreneur Andy Frisella) not once, but twice, and although it’s often perceived as a fitness or weightloss challenge, what we find out is that it’s far more about mindset, …

In this episode I take you through a practical skill that I genuinely believe is the most important skill you can possibly learn if you want to be successful in improving your health, your fitness or your relationship with food. In both my personal experience, as well as my experience as a coach, having the ability to build this one skill is the mo…

It’s a hotly debated topic - is fasted training the secret to fat loss, and are you setting yourself up to fail if you eat before training? Let’s find out in this week’s episode. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Moveme…

The 2 biggest barriers I see to people not eating breakfast is that they either aren’t hungry in the morning, or they’re rushing around so much they just don’t have time. So in this episode I show you how I would troubleshoot these situations with clients I work with - I look at when you should eat breakfast, what you should eat for breakfast, how …

In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information. If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, and if you actually n…

“I’m in a calorie deficit but I’m not losing weight - what am I doing wrong?” is one of the most common phrases I hear as a Sports Nutritionist. And I completely understand how frustrating this can be when, despite your best efforts, you feel like you’re spinning your wheels. But (hopefully!) I can help. In this episode I explain what a calorie def…

Let's talk about eating at night-time.. For some reason, eating at night-time seems to be a contentious topic and there is a lot of information (mis-information?) out there from people telling you what you should (or should not) eat after 7pm. So should you eat after 7pm? What happens if you eat carbs after 7pm? And is it really ok to eat carbs aft…

Wrapping up 2024 with a Q&A episode! Thanks so much to everyone that submitted questions. Join me as I cover mini-cuts, why I don't like the term 'cheat meal,' how I'm currently managing to eat 3000 calories per day, training over the Christmas period, why I find it so valuable to have a Coach and if 10,000 steps per day is enough for weight loss. …

One of the most common questions that comes up right now is how best to navigate Christmas functions, work parties and social engagements without completely falling off the bandwagon. Believe it or not, there can be a middle ground where you simply go out, enjoy a few different foods, have a couple of drinks, and then carry on as usual the next day…

Pre-workout supplements come in so many forms! Some people swear by them, while others are happy to get by on a banana and a coffee. In this episode I break down the hype behind pre-workouts and cover: Why we may want to take a pre-workout; What to look for if you decide to buy pre-workout; If they’re really worth it. Questions or feedback? Contact…

The supplement industry is a multi-billion dollar industry and if a supplement claims something that is too good to be true, then it probably is! When looking for supplements, it's important to be choosing ones that have been repeatedly shown to have a positive effect across a large population. The supplements I look at in this episode are ones tha…

When it comes to weight loss, the message that is often put forward is that if you want to be successful, then you have to count calories, track macros, or follow a meal plan. And yes, although these are all valid options, they’re definitely not the only way to successfully achieve your weight loss goals. So can you lose weight without counting cal…

In this week’s episode I’m joined by two of my athletes, Fiona Kelett and Micha Harper, who have kindly agreed to share an insight into their recent contest preps and journey to the stage. Fiona and Micha competed in multiple shows during Season B this year with some incredible results. As mums in their 50’s, they have shown us that age is just a n…

I’m now 49 weeks into this improvement season and thought it was time to run through another a quick update. In this episode I go into detail about where things are currently sitting for me in terms of training, steps, cardio and nutrition, and also why the healthiest decision was to pull out of my recent mini-cut. Questions or feedback? Contact me…

When it comes to exercise, what is considered a 'normal' amount of exercise is going to vary between individuals. Factors such as someone's personal goals, lifestyle, time constraints, family and work commitments , can make it a challenge to put any objective parameters around quantifying how much exercise is considered normal. So rather than looki…

Entering a contest prep is a big decision and one I see often see athletes make without really knowing what is involved. In this episode I cover some of the most important things you should be aware of before starting a contest prep - everything from the time and commitment required for training and nutrition, the constant meal preparation and weig…

Following a meal plan vs tracking your macros always seems to be a hotly debated topic when it comes to planning and managing your nutrition. So which method works best? In this episode, I look at the pros and cons of both meal plans and tracking macros, and also offer situations where one of these may be more appropriate than the other. Questions …

Although everyone's nutrition strategies will differ depending on their goals, there are very few situations when eating before a training session is not going to be beneficial. In this episode I look at situations when it might be helpful to eat before training, and also go into detail on what types of foods to eat before a training session, depen…

Protein is arguably the most important macronutrient, yet it is one that I see a lot of people struggle to consume enough of. In this episode I share 3 simple things you can do to help increase your daily protein intake. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as …

So you've just sustained an injury. What should you do? Train through the injury? Or rest completely until things have healed? Tune into this episode to find out: What it means to train around an injury; Why (in most situations) I encourage people to keep moving while injured; How to manage pain when training with an injury; and Different ways you …

This episode covers everything you need to know about hip mobility: What exactly is hip mobility? The difference between flexibility, mobility and stability; Why hip mobility is important; How to start working on your hip mobility; and How much you really need as an individual. Unsure where to start? I offer complete movement assessments as well as…

One of the biggest challenges I see people have when it comes to their nutrition is being able to remain consistent with their plan, meals and food choices long enough to see results. In this episode, I look at what strategies I've found helpful on both a personal level, and also with my athletes and clients when it comes to maintaining a good leve…

A quick update this week on how my current improvement season has progressed over the last 9 months, and how we have managed weight gain, training, steps, nutrition and cardio during this time. When it comes to this off-season, I've learned that sometimes less is more. I hope you enjoy the episode! Questions or feedback? Contact me via the links be…

If you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as My Fitness Pal can be. So in today’s episode I’m going to look at what mistakes I commonly see people make when tracking their calories and macros, as well as several suggestions on how to ensure that what you are tracking is …

Although we can’t avoid hunger completely when dieting, there are several things we can do to help manage hunger and make the dieting process just a little bit easier. In this episode, I cover 12 strategies that can be implemented during a diet phase (calorie deficit) that can help you to manage hunger and ideally make adherence to your diet easier…

When it comes to protein, there seems to be quite a bit of controversy that exists around how much protein our bodies can absorb in a single meal. A lot of content on social media seems to indicate that our body can absorb 20-25g protein at a time...but is this actually the case? Or can we absorb more than this? And what happens if we eat more than…

Although protein is (arguably!) the most important macronutrient, it also seems to be the one many people struggle to consume enough of. In this episode I offer some guidelines as to how much protein you should be aiming to consume each day as well as breaking this down per meal and number of meals per day. If your goal is performance, fat loss or …

Spending time in a diet or fat loss phase can be hard enough - however I often see people making things harder for themselves than what is necessary. Here are 4 mistakes I commonly see, and what you can do instead to help make your fat loss phase a little easier and improve your chances of adhering to it long enough to obtain the result you're afte…

In today's episode, I look at why we need to move beyond labelling carbohydrates as 'good' or 'bad.' We continue to see health and fitness enthusiasts classify carbohydrates as black and white, however as is the case with most things in life, carbohydrates exist on a spectrum and it's important that we apply context to someone's diet and carbohydra…

It's never too late to start chasing what makes you happy... In this week's episode I sit down with Photographer and Personal Trainer Jenny Chan. After 20 years in the photography industry, Jen made the decision to follow her passion of becoming a personal trainer. After working through and overcoming several personal challenges, Jen is now focusse…

When it comes to water intake, I imagine we've all heard the general recommendation of drinking at least 8 glasses of water per day. But is this enough for everyone? And is there some way we can make a more accurate determination of just how much water we should be aiming to drink as an individual? Jump onto this week's episode to find out! I also …

One of the biggest reasons I see people struggle with being in a build phase long enough to see results is that they struggle to tolerate feeling uncomfortable as their weight increases. And the reaction when people start to feel uncomfortable is that they immediately seek to lose that weight via another diet or mini-cut. So what can we do to help …

As bodybuilders, we frequently test the boundaries on just how far we can push our body before it pushes back. Spending an extended period of time on a restricted energy intake (calories consumed), whilst continuing to drive a high level of energy output through training, steps and cardio can eventually have a negative impact on overall health. In …

Trying to balance your macros when eating out can often feel like you're playing a never-ending game of tetris. In this episode I look at 3 different approaches you can take to managing your macros when eating out. As always, which approach you choose is going to be dependent upon your individual circumstances and personal goals. Have a question yo…

Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them. Our scale weight can decrease for many reasons, however this is not always going to be due to a reduction in our body fat. In this episode I look at the difference between weight loss and…

If you've ever experienced low back pain, then you know just how frustrating (and painful) it can be. Although our natural instinct can often be to avoid doing anything until it resolves out of fear of making it worse, in many cases, rest is not always the best option. In this episode I run through several things that you can do to more effectively…