You know the saying "Abs are made in the kitchen"? Well if your goal is to have a six or eight pack, this is definitely true. If your main goal is fat loss you should definitely be focused first on cleaning up your diet. Nutrition is no. 1 for fat loss, creating a calorie deficit that is specific to you and prioritising quality protein at each main meal with high fibre vegetables and wholegrain carbohydrates specifically around your training times. There is so much informatio

It is the New Year again- January, the time to restart your diet and fitness program because you indulged too much over Christmas and New Years celebrations. The possibilities are endless and motivation is high for at least one week. You read online that it is good to set goals for the year, and oh boy, this year it's definitely going to be different! This year you are really going to be the fittest you've ever been, the healthiest and you are finally going to lose the 10kg y

When you start and exercise program, you are motivated, determined and are on a high for the first few weeks. The glamour starts to wear off quickly and you realise there is no short cut and it just comes down to hard work. At some point you might miss a session, then a few, then 3 months later, all your good intentions to succeed this time around, have gone (again). How did this happen? You know you need to exercise and feel so much better for it, so why have you failed agai

My outdoor training group just finished an 8 week challenge. We had 4 focuses: Fat Loss and a decrease in waist/hip measurements Getting our plate balanced with protein, vegetables, healthy carbs and a little fat for the 3 main meals. Increasing strength Increasing fitness How did we measure this: An initial and post fitness assessment including both strength, cardio, agility and endurance. 3 x 1-1 assessments, including measurements (chest, waist, hips, arms, legs), scale we

When people talk about their health and fitness goals, one of the goals I regularly hear is "I just want to lose 5kg". Sounds easy enough right? It depends.... If you are at a healthy normal BMI (18.5-24.9) and you feel good, your body functions well, you have energy, libido, and regular periods, you eat a healthy balanced stress-free diet, this means your body is happy and in homeostasis! A calorie deficit will disrupt this homeostasis and over time your body will fight the

Everywhere around the world this year we have all experienced the COVID-19 pandemic consequences. If you were a regular gym-goer, like myself, this situation most likely stressed you out. Being in a lockdown and training from home does not mean that all your goals are lost. There is plenty to do with minimal equipment. Here are my top tips for "lockdown" training from home. 1. Invest in a few essential pieces of equipment- either a set of dumbbells, a kettlebell, a set of res

If you have a HUGE weight loss or performance based goal that is very important to you, but also massively overwhelming, the easiest way to start is to break it down in chunks over a year (each year) and keep it as simple as possible. Start with your WHY. Start with a writing task- find and schedule time for yourself in a peaceful environment to sit down and write your 'why'. I encourage you to write this 5 times- each time explore what you wrote- go deeper and deeper- until

With every magazine targeted at women to "drop a dress size", "lose 3kg in 15 days" or some other sexist stupid fad claim that people buy into, it's easy to see how a lot of clients who come to me tell me they want to lose weight as their number 1 goal. I like to suggest instead of a "number on the scale" goal in the beginning, why not focus on a performance based goal? It takes the pressure off weighing yourself daily (and most probably an unrealistic number), and a feeling