The Holiday Fitness Balancing Act: Celebrations vs. Consistency The festive season in Melbourne brings a unique blend of summer celebrations, office parties, and family gatherings that can challenge even the most dedicated fitness enthusiasts. Between Christmas lunches on the Yarra, New Year’s Eve celebrations at Fed Square, and summer barbecues in Royal Park, maintaining your…
Food
The Biggest Diet Trends for 2020 to Accelerate Your Fitness
New year, new you— new diet? This time of year is wrought with the false promise of a new diet that will change your life and body, but these food trends aren’t all negative. A new diet craze can make you excited about healthy eating and help you to discover new recipes and food hacks…
How to calculate your macros
Interested in figuring out your perfect macros, but not sure what that means or where to start? If you looked at all the food you eat in a day, you’d be left with a ratio of fat, carbs and protein, also known as a macronutrient split, or “macros”. Finding your ideal macros can be a…
10 Foods to Take Your Cut to the Next Level
Cutting your calories (otherwise known as “going on a cut”) seems like a straightforward concept. Just eat less food for a certain amount of time and you’ll lose body fat. Simple, right? Of course, anyone who’s actually done a cut knows it’s much easier said than done. It’s not always easy to willpower your way…
5 things you can do now to achieve your fitness goals in time for summer
Here’s a scary fact: Summer is less than 8 weeks away. Have you made any progress towards your goal of looking better than Zac Efron in Baywatch, or doing at least one pull-up as you walk your dog through your local park’s playground? If the answer is a resounding “no” or even a hesitant “um…”,…
How to stick to healthy eating when dining out
Being committed to the fit lifestyle and healthy eating means eating nothing but meal-prepped chicken breast and broccoli while your friends all enjoy pizza and beer, right? Nope. You can still enjoy takeaway food and dining out without feeling like crap the next day in the gym. Don’t believe us? Check out our best tips…
What’s the best diet for Crossfit?
Crossfit is one of the most intensive, demanding, and competitive workouts out there. With a mixture of Olympic lifting, cardio, functional movement and more, the right diet is critical for performing your best and achieving peak levels of fitness. So what is the best diet for Crossfit? Let’s take a look at the pros and…
Your guide to working out on keto
Depending on who you ask, you’ve probably heard of keto being celebrated as the secret to becoming a fat-burning machine, or criticised as the gains killing diet. This ultra low-carb, fat-friendly diet is about as far as you can get from the typical high-carb “gym bro” fare, but one thing’s for certain: It’s only growing…
Diet or exercise: which is more important for weight loss?
When it comes to weight loss, it can be difficult to know what to focus on to get results. Exercise and a healthy diet have always been attributed to successful weight loss, but there’s a lot of debate over which has more impact. So which is it? How much does exercise play into losing and…
What to eat before and after a workout
You might not be able to outrun a bad diet, but you can still eat to fuel your workouts. Want to feel awesome in the gym and reach your goals more effectively and efficiently? Let’s take a look at the best things to eat before and after a workout for maximum gain, no matter what…
Do you need to count calories?
An active and healthy lifestyle looks different to everyone. For some people, this includes counting calories, whether that’s to lose, gain or maintain their weight. But does everyone need to do this? Let’s break down why counting calories is so common and who it might be right for. When is counting calories necessary? Just as…
What to look for in protein powder
Protein powder isn’t necessary for being healthy or building muscle, but it definitely has its perks. It’s an easy way to get more protein into your diet, makes for a convenient breakfast, and can become a welcome part of your gym routine. Is there any better way to reward yourself for an intense gym session…
Clean eating vs If It Fits Your Macros (IIFYM)
Figuring out the perfect macros for you can do wonders to help you control hunger, shred fat, and give you the energy to hit your goals in the gym. It’s kind of like finding the cheat codes to fitness. This is what forms the foundation of the If It Fits Your Macros (IIFYM) way of…
The truth about artificial sweeteners
Sugar is old news in 2019, which means artificial sweeteners are more popular than ever. Low calorie but still super sweet, these sugar alternatives are particularly popular with people who want to eat in a way that supports their fit lifestyle. But are the benefits too good to be true? There’s a lot of talk…
The ideal meal frequency for fitness freaks
The fitness industry has long maintained that eating six small meals at regular intervals throughout the day is the go-to schedule for any gym fanatic. But with things like intermittent fasting gaining popularity, this long-favoured method isn’t quite so popular. Let’s break down the different eating patterns out there and figure out which one is…
Is your diet sabotaging your workouts?
It’s true that abs are made in the kitchen, but there’s more to achieving your fitness goals than just eating clean. Aligning your diet with your workouts depends entirely on your fitness goals, and the trial and error can be frustrating. Having trouble getting your diet on point? Take a look at these common problems…
3 different ways to carb cycle for the best possible workout
You’ve no doubt heard the buzz around carb cycling. Rather than cutting calories, carb cycling is as easy as changing the kinds of foods you eat on different days. This method is not only supposed to supercharge fat loss, but allows you to utilise carbs for energy during your workouts. Get shredded and smash out…
Don’t make a meal out of your efforts – meal prep for optimal results
Your fitness routine doesn’t stop when you leave the gym, there are multiple lifestyle decisions you can make to support the good work you’re doing. Meal prepping is something to consider if you’re looking to take your fitness to the next level. Removing the temptation of eating unhealthy foods, you will notice a massive impact to…
How to make killer protein shakes without powder
Protein shakes and smoothies are your fitness routine’s best friend. Easy to make, portable and packed with the nutrients your body needs before and after a workout – it’s no surprise you see shakers all around the gym. Most shakes are based around protein powders, but not everyone enjoys the taste, ingredients or price of…
Whey to Go! Foods to Increase Strength And Build Muscle
We are always told that a balanced diet is essential for healthy weight and to ensure you’re getting the right nutrition. Junk food, sweets and fatty foods – these are generally frowned upon as they don’t have enough nutritious ingredients to support a healthy lifestyle. Balance and moderation are important for overall health. Certain foods…