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Take your nutrition plan to the next level based on your body type

  If you’ve made positive changes to your nutrition plan, and been following them for a few months, you’re probably seeing the benefits in both the way you look on the outside, and how you feel on the inside. As a general rule, if you’re eating three meals a day, your plates should look like […]

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Consistency, repetition, measurement & analysis = body transformation

  While this article is about the key pillars of body transformation, I want to start by telling you the story about when I saw a live game of rugby league for the first time. But bear with me, because I do get to the point! I remember going to a State of Origin* game […]

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The best way to control your calorie intake

  I’ll bet you’ve read the latest nutrition information, or been told what you should or shouldn’t eat by people who claim to be experts. You’ve probably heard of counting your calorie intake with some online tool, getting your macronutrient ratios right, or nutrient timing. They’re all fancy terms, but absolutely impossible to measure accurately, […]

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Get some sleep, your quality of life depends on it

  When you think about it, sleep is a strange concept. We literally spend around a third of our lives completely out of it. If we live until we’re 90 years of age, that’s 30 years of our lives spent in blacked out nothingness. That’s a long time! But the thing is, if we don’t […]

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Scale weight is ok, but there are better measures of weight loss success

  If they work properly, the scales never lie. It’s true, you stand on them and they tell you how much you weigh. That’s called scale weight. And it’s easy. If you were 105kg two weeks ago, and now you’re 102kg, your nutrition plan is working, right? Well maybe, or maybe not, because that is […]

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The mythical force of willpower

  Before I share everything I’ve learned about willpower, it might be a good idea to grab a pen and paper and take notes. There is a lot of information I’m about to tell you, and I will be talking about many of the topics listed here individually in future articles. But this is a […]

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Environmental design helps you take control of your life

Why is it so hard for us to replace bad habits with good habits, even when we know we should lose the fat and gain the muscle? Why do we find ourselves in the drive-through lane of our favourite fast food restaurant, when we know we should be eating nutritious food? Why do we decide […]

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Why strict diet plans don’t work in the long run

  When people want to make wholesale changes to their health and fitness, many tend to throw themselves into it boots and all. They hit the gym 5-6 days a week and embark on a strict eating regime. Then the inevitable happens. After a month or so, when that burst of initial willpower has dissipated […]

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What to eat before and after a workout

As you embark on your journey from replacing former poor eating habits with new healthy alternatives, you’ll get more and more comfortable making the right decisions for your general health and wellbeing. You’ll experience really positive fat loss results, and if coupled with a solid resistance training program, you may even be experiencing some really […]

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Is decision fatigue derailing your health progress?

Decision fatigue is real! Have you ever said “yes” to someone just because you didn’t want to hear them go on and on again about why you should do it? Even when you know you shouldn’t, you say “yes” anyway. And have you ever said “no” for the same reason? The person you’re interacting with […]

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