So you know working out once per week for 30 minutes won’t get you results quickly, which is generally absolutely true so therefore more training equals more results right? Let’s train everyday instead of once a week and let’s bump that 30 minutes up to 90 minutes and we should be lean and toned very soon, right? Wrong!

I cook up a loaf or muffins most weekends to have with my daily cuppa. Its great just warmed in the microwave or if you have a sandwich press lightly toasted would also be amazing, OR if you’re feeling particularly celebratory (not for an every day occasion) a good spread of butter and you’ve got yourself a real treat.

Should you take it? Should you not take it? That is the question that plagues many women getting into a fitness routine. The common perception is that protein powders are for the guys and that they will just make you bulky and bigger, so let’s delve a little deeper.

I love mornings, I get so much more done in the morning than in the afternoon. I always say you could get me up at 3am and I would be fine, but don’t get me up past 8. There are a few things you can do to make your mornings more bearable if you find that you wake up wishing that you didn’t or if you’re a a bit of a grump before your third cup of coffee!

Let’s start with the basics. What is food? Food contains energy, or technically, chemical bonds that when broken are used to create fuel for our cells. Food contains much more than just calories, it contains micronutrients, macronutrients, phytochemicals, zoochemicals, fibre, water and also probably many things that haven’t even been discovered yet!

When a lot of people think about carbohydrates they think things like bread, pasta, potatoes and associate them as bad foods and weight gain, unhealthy etc. Actually the opposite is true! Most of our energy comes from carbohydrates. Our bodies need carbs to function.

“I want to be more toned.” I hear this line everyday. I don’t think I have had a client yet who hasn’t told me that they want to be more toned. BUT what does this really mean?!?!

This is a protein/vegan/traditional brownie hybrid. I’ve combined a few bits of all of them but winged it a little by using my own ingredients and measurement preferences.

Today we are comparing calories with calories! Pure numeric value only, based on MyFitness Pal’s accuracy, I have picked the closest option I could find. In this post I compare the calories I consume during a whole day to how much fast food I can eat for the same amount of calories.

I LOVE a good Protein Ball or Raw Treat. They taste AMAZING! I also LOVE a bit of chocolate. So, which is better for you? Now I am sure you said the Protein Ball right? Well that depends. Am I choosing it because I think it’s healthier, that it will help keep me on track to lose weight? The answer may surprise you.

Most of us have coffee everyday (or multiple times per day!) but how does this impact your weight/fat loss (if that’s what you’re into)? I am a black coffee drinker….. Double Shot, probably 3 per day. It’s a fair amount of caffeine but it’s my one small thing, I don’t do soft drink or juice so coffee it is! Anyway… Let’s talk milk!

This time of year is a tricky one. On one hand a lot of people are spurred on by the Resolutions they made at New Years, on the other, many people find the thought of work, routine and the end of the holidays rather boring in comparison to the busy, fun and family filled time they’ve just had.

Christmas is a time to enjoy friends, family, food and have fun. I am certainly not here to tell you otherwise! Anyone who knows me knows I love food and I am definitely not one to skip on dessert BUT Christmas can be a time where the regular balance goes out the window.

I popped up a little post up for my Mini Challenge ladies over the weekend regarding wine. I know a lot of people love a glass or 2 but how many of you actually know how many calories are in your glass? I’ve got a little comparison chart for you based on calories only.

We have the Wonderful Emma from Smart Analysis (Look her up here) in our studio next week to kick off our next 8 Week Challenge and I thought this would be a FABULOUS time to give you guys a run down on body composition! So we’ve all weighed ourselves, right? Maybe the scales were kind that day, maybe they weren’t?

Rice Malt Syrup is the thing right now, buy any Protein Ball, Raw Slice or anything sweet from an organic cafe and its probably got Rice Malt Syrup in it. Since the “I Quit Sugar” stuff their sales have probably increased tenfold…