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  • For anyone that struggles with emotional eating

    Access or Ability? When we are attempting change, seeking improvement and wanting to be better, there is a tendency to review everything in the here and now. We are all guilty of it, "I'm just not good enough" in the context of that moment; you may be right. The reality is that many of us fall short of our lofty expectations, and creating the space to deal with that high expectation and the perceived loss is a valuable skill. One of the questions I often pose in this conversation is: do you think you don't have the ability, or is it more a question of access to that ability at this point? Now I'm not talking about me at my height becoming an NBA player; I'm talking about real ....

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  • Carbohydrate periodisation?!? What the heck???

    Instead of thinking about low-carb high-fat as a lifestyle and wholehearted change, what if we looked at your week and planned out your carbohydrate intake to complement your activity. Rather than a low carb life, what if we had lower carb meals and then higher carb meals to fuel the activity to come. We are shifting our thinking. Rather than a retrospective, reactive way of eating, we move to a proactive, 'fuelling for the work to come' approach. That isn't to say recovery from the activity isn't a part of our thinking; it just isn't the only thought. In practice, this might mean the 45-minute High-Intensity session planned for the afternoon requires a lunch that contains carbohydrates ....

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  • Low Carb for improved performance? Maybe think again

    Over the last decade, the lower-carb movement has gathered some momentum. I will attempt to cut through many of the promises and tell you what we have learnt from recent studies into this space. When we use fat as our primary fuel source, we can only achieve a certain intensity. That intensity isn't anywhere near our potential. When we want to push toward that potential, we cross over into an intensity zone that requires carbohydrate as the fuel source. In an oversimplified version of events, fat requires more oxygen to break it down; carbohydrate requires less. We can operate closer to the maximum intensity/ capacity of the lungs when utilising carbohydrate as our fuel source. From park ....

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  • Can you talk and run at the same time.... then slow down!

    Hi there, please excuse the geek in me coming out in this one but your body really is amazing and the way it works it truly fascinating. There are 3 energy systems that allow us to exercise. The first 2 are known as anaerobic systems and operate in the early phases of high-intensity exercise from the body's own stores of energy within the muscle. The 3rd system is known as the aerobic system and operates via a pathway involving oxygen, this means the intensity of the exercise must reduce in order to allow oxygen to the muscle requiring us to breath as we exercise. There are 2 key points in the measurement of the energy systems use, the first lactate or ventilatory threshold and the ....

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  • 3 ways to recover from a run

    It's that window of time immediately post-run and you're too sweaty to go inside, too hot to do much else other than taking a walk and calm your heart rate down but is that the best thing you could be doing with that time? Here are 3 ways to recover from that run so that you're in tip-top shape for the next time: 1. Foam roll myofascial release is the fancy term but ensuring you roll along with the tissue on either side of the ITB, is nifty trick to giving your knees the best chance of not pulling up too sore. Check out this link for a 'how to' 2. Stretch When we run, our muscles contract, extending and shortening, by stretching out we just give the muscles a chance to fully ....

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  • Nutrition in Nundah

    Nutrition in Nundah

    Hi guys, I thought this might be a great opportunity to post a little on menu selection. With so many amazing cafes and eateries in Nundah, the next meal out doesn't have to be one that takes your health in the opposite direction. We are spoilt for choice and here is the little guide I like to use when selecting from a menu, I call it the 4 C's. 1. Colour - when making a choice (with dessert as an exception) the colour component on the plate will likely be the vegetable or salad component. Take a look at the other meals around you and if in doubt ask a waiter which meal that one is.. pointing to the most colourful plate that's close! 2. Cooking method - if you're a regular reader of our ....

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  • Personal Training near me.. 5 Best Things About Being a Personal Trainer in Nundah & Northgate

    Personal Training near me.. 5 Best Things About Being a Personal Trainer in Nundah & Northgate

    5. THE LOCATION We are so blessed, 9km from the CBD, we have access to just about everything we need from fresh food to parklands and runnings paths. We are in the perfect spot to change your life for the better. 4. THE KEDRON BROOK This one deserves a special mention, running along it most days, you can get your fix of nature and inspiration with so many of us out there trying our best. 3. THE WEATHER how lucky are we, the sun is up before 5am for a large part of the year and gives us ample opportunity to get out and about each day. I know we get a few hot months but that's something we have the right plan in place. 2. THE PROCESS Often in our goal setting discussions I ....

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  • Non-Hungry Eating

    Non-Hungry Eating

    The nutrition landscape has become a series of landmines, rabbit holes, and confusing anecdotes from the ‘study of one’ gurus. “I have a 6 pack follow me. It’s simple just eat on your left foot, while sipping a grapefruit through a straw and ensure you’ve done 3000 pull ups and 2300 sit ups but only after sleeping in 2 hour periods to maximise your ketoacidosis” ​WTF???? A lot of my work at the individual level is challenging a lot of those food rules. Food rules that we have just accepted as gospel based on not much truth at all. Those silly things when said out loud don’t make any sense but yet are the basis of constant thought and torturous ....

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  • Caffeine

    Caffeine

    Is the daily dose of coffee doing us harm or good? Well, it’s one worth exploring, but like most things in nutrition, it comes down to quantity, timing and how your body responds. How does it works? The way I think of it is like a blanket. The caffeine interacts with a receptor in our brain that recognises a by-product of energy production and usually that leaves us fatigued to reduce our effort and conserve energy for survival. We don’t feel that fatigue though as it blocks the receptor, so it’s heightened alertness and improved performance and no downside, right? Like when your partner pinches the blanket at night and you’re suddenly shivering, wishing for that ....

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  • A Feeling of Overwhelm

    A Feeling of Overwhelm

    Everyone is adjusting to life as best they can and with restrictions all over the place dependent on your state, to say that this adjustment has been challenging is an understatement. The heart foundation recently surveyed Australians and found that 54% are eating more than we were before and are unhappy with the state of their bodies. It is surprising though? Not only did we take away a lot of the liberties that allow people to thrive under pressure, we added more pressure: no to gyms and social occasions and yes to home schooling and home offices and without any separation of spaces it’s been messy. Those who have maintained employment felt this insane obligation to work harder ....

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