Protein hacks

Protein. We are told we need it but why? And how do I know if I am getting enough?

Protein is one of the 3 macros we need to hit everyday, Fats, Carbs and Proteins are your 3 macros.

It helps balance sugar levels, curb cravings, build, maintain and repair muscle and therefore is
essential if you are exercising.

How much you need will depend on how much you train but one thing you will notice is that protein
keeps you fuller for longer and more satisfied, so it’s important that you eat it everyday. And
regularly throughout the day is even better to keep your concentration levels at a high and
blood levels even.

Working out how much you need is a simple formula. On average, most people require between 0.8 – 2.0g per
kilo of body weight. For the majority of my clients, I get them to aim for 1.2-1.5g per kilo of body
weight. If you aim high and fall short a little, at least you have covered the most part.

EG: 60kg x 1.5 = 90g protein per day.

90g of protein can be made up like this following example:
Breakfast: 45g oats with 2 scoops of protein powder (15g protein)
Snack: 1 egg (13g protein) and some carrot sticks
Lunch: left over chicken 100g (32g protein) & salad or a wrap with the same amount
Snack: apple, 10 nuts or rice cakes x 2 and cottage cheese (3 tbsp is 4g of protein)
Dinner: 1/4 cup rice, 100 g steak (25g of protein) and veg

If you are not used to eating 5 meals but wanting to work towards it, and not used to eating that much
protein but wanting to increase your daily intake to improve lean muscle and energy, I suggest
taking it slow to increase. Too much at once could be a bit of a shock to your body and cause
unwanted weight gain. Slower is a more sustainable approach I find.

Want to find out more or learn work with me to help increase your energy, food intake
or recovery? Book for a catch up chat and see how it can help you.
Janet 0427 167 288

Coffee – do I need to give it up?

One of the most popular topics is around coffee.


When I start going through someone’s daily food intake, I always ask do you drink coffee, if so, how much. Nearly always the person says ” I really need to give it up” or “Are you going to tell me to give it up”?

My answer is always, “why do you think you NEED to give it up” and “I’m not going to tell you to give up anything”.

I drink coffee and I have had periods in my life when I have given it up, I’ve had periods where I have drank too much each day (and then had to take time to recover from it – more on this later) and times when it’s all quite balanced.


Coffee seems to be a daily essential these days and it is only a problem when you are totally reliant on it to function every single day. Symptoms include; never feeling refreshed, exhausted to the point of almost falling asleep at any moment, or not  being able to fall asleep at night.  Too much of a stimulant (alcohol / coffee / drugs) can play up with the effective working ability of your adrenal glands. The little guys located at the top of your kidneys that help to regulate your metabolism, immune system and response to stress. Too much of a stimulant depresses these guys and at some point you will most likely need to stop, rest and rest and rest and take some time out of your vice. For me it was a period of lots of work, stress and coffee and then it left me so ridiculously tired and not functioning optimally. The way I fixed it was tonnes of sleep and time, about 12 weeks. Everyone reacts differently but that’s how I learnt about balance, of all things.

Back to the coffee.

If you are having your coffee as a pre workout (the best kind), great. It will give you a big boost. If you are in control of your coffee intake each day (1 -2 regular) and it’s not after 12pm (so you can sleep at night (it takes about 6 hours for the caffeine to leave your system), then it’s probably ok.

Just know when “you can’t live without it”, I mean seriously we say that but when you are like the walking dead without it, it’s probably time to look at a few more areas than just coffee, but that might be a good start.

And to keep yourself hydrated (coffee dehydrates you), it takes about 2 cups of water.

I love the taste of my home made coffee on the stove every morning.  And as long as I keep it under control, it is staying.

Happy drinking 🙂

Bounce Back Rate

What’s your bounce back rate?

It’s something I have been thinking about for a while. Everyone’s is different and life, influences, background can all effect our bounce back rate.

So what is it?

How quickly and how well do you recover after something hits you?

Things like; house getting flooded, COVID, loss of income as a result, relationship issues etc. All these things that happen to us and around us can effect our bounce back rate. Our ability to get back into our life. Resilience.

Your BBR can effect your weight loss or health and fitness journey significantly if you have trouble getting getting back on the wagon.

A smaller scale of the above examples could be, you go out for dinner and drink and eat W A Y too much, and that happens on Friday night. Then for the rest of the weekend you think “stuff it” and follow suit with too much of everything and very little exercise. I will start the diet Monday. Sound familiar?

Reducing your BBR, meaning you take less time to recover from the guilts would be beneficial here. You eat and drink too much Friday night, then wake up and do your usual 7am class Saturday followed by your usual eggs on toast and plenty of water. Getting back on the wagon in your next meal.  Treating the next day as a fresh start.

So, how can you reduce your BBR? Hang out with people who inspire you. You will always feel like lifting yourself up. Don’t live in the past. I am not saying don’t feel or talk about stuff. Hell, you NEED to do that. But your past doesn’t need to predict your future. Go easy on yourself. Remind yourself of your long term goals and keep moving towards them, 1 step at a time.


And as for the big night out Friday night? Enjoy it, just don’t do it all the time.  They will have more meaning when they are sporadic.

It’s not always going to be convenient …


Soz, but if you thought “changing” was going to be convenient, umm, it’s probably not. Well at least not at the start.

Change – as in your body, weight, strength, tone, whatever, if you want something different you have to do something different right?

And sometimes that means training at a time that might not be perfect for you.

I remember having a conversation with an old friend. She desperately wanted to loose weight but wasn’t really making any headway. When I asked about attending an early morning class, she said “that’s too early”. When I suggested a night class when her husband gets home, she said “I can’t exercise at night”. When I suggested the 9:15am class, she said that didn’t suit either because she has a daughter (even though the classes are baby friendly).

The outcome, she didn’t end up committing to anything.

Change is the hardest thing you will ever do, but when you really want something bad enough, you know you have to change something.

Have you ever noticed how when you have heaps of time you are less productive than those busy days? It’s funny isn’t it?!

Most of my workouts happen at random times, after lunch, mid afternoon with the kids sometimes when I am lucky I get a 10am session. Because, well I am working at my perfect timeslot – 6am. So my workout times are never convenient but the alternative? Well for me, there isn’t one. I love how I feel when I workout so I make it work.

So if you are looking at an 8 week program or starting a new routine, the first thing you notice might be “those times don’t suit me”. And they really might not. But sometimes you can make it work and achieve that goal you have been working towards for a long time, and that will def be worth it.


Our next challenge is here:



The WHY game

So I played a little game to really try to help my client who has plateaued for a very long time. It was a game of WHY.

I wanted to find out exactly WHY he wanted to achieve his goal but more importantly to try to get him to attach an emotion to his goal.

Quite often I meet people who tell me what their goal is but they never really explore why it means so much to them. When you dig a little (or a lot) deeper to find what really drives them, you are finding their motivation and this is then the ingredient that can shape both the relationship of client + trainer and also whether they are successful in reaching their goal.

To call it a game is probably not very accurate as it can often bring up stuff they didn’t know was there. Trust me though, the intentions are always in the right place because as a trainer with over a decade of experience with people, we need to ask a lot of questions before we prescribe a solution.

So how did it go?

Well I asked my client 8 times WHY. I started with “why do you want to loose weight”, and after each answer I asked WHY. What was really fascinating about this was what came out of the answers. When I asked him to repeat back to me what he heard from our conversation, it announced was that he blamed something else for his plateau. It was his work. Some of you might relate to this. Work gets busy, kids, family commitments etc, sometimes it’s just overwhelming. I get it. Sometimes the juggle is just too much. However, if we want to achieve something we need to stay focused for a period of time.

So what he got out of it was where he was placing the responsibility.

A worthwhile game if you have been stuck for a long time.

Getting to the real answers is what I love. This is where the results are.

Need some help exploring? Give me a call.

Janet  0427 167 288

The last 2kg …….

Can you relate to this? Just want to loose the last 2kg? But it’s hard right?

So why is that?

Well, there could be a number of reasons but where I am taking this blog is not about the number 2kg but rather what it represents.

Watch out, it’s about to get deep …..

A few years ago I was running an 8 week challenge and had a Psychologist come and speak to my group and the very question came up about a girl and her yellow dress. Much the same as the last 2kg, she was convinced once she could fit into that yellow dress again, life would be restored. She would feel happy. She would have finally arrived. The battle would have been won.

The question the Psychologist proposed was “why is the yellow dress so important?”

The girl went onto explain how she FELT when she could fit into the yellow dress.

So after some discussion, it was evident she was chasing a FEELING not a number. But she just happened to be a particular number on the scale when she was wearing the yellow dress.

By now you are wondering, so what’s the secret to getting the last 2kg off?

Well, back to the Psychologist, she explained that if you move from a perfectionist mindset (has to be this way or else I won’t be happy) to a slightly more relaxed mindset (ok, so if I am 1-3kg around my normal body weight life can go on) it is more likely to be sustainable and realistic.

The number on the scale is only as powerful as you want it to be. And sure you may still want to loose the last 2kg, but let me ask you this : “what will your life look like 2kg lighter? Are you a completely changed person? Are you more successful?”

If it is a feeling you are chasing, maybe you need to look somewhere else other than the scales.

In my experience with clients, when I can convince them to shift their focus and stop being so resistant to the weight, they loose the last 2kg anyway. But by then it’s not the 2kg less that make them happy, it’s looking at life beyond the scales.

Hope this helps  x


Mobility. What is it and do I need it?

Mobility is about increasing the range of motion around the joint.

Stretching is about lengthening the muscle.

So what you we need and why?


Mobility allows your body to move easily and freely without any hinderance or pain caused by the muscles moving around the joint.

Muscles get shortened by contraction (which happens during exercise) and daily patterns (eg: sitting). Lengthening the muscles helps to relieve pain and give the muscle the flexibility it started with before it was shortened.


Good mobility therefore gives you a better range while performing strength exercises. Quite often people struggle to get into position (eg: bottom of the squat or deadlift) and it increases the changes of injury, or just limits their potential for greater strength gains. And we are not just talking about lifting big weights for bigger muscles, but lifting heavier increases core strength as well. And this is what can help with a lot of injuries – having a stronger core.


The downside to having reduced or restricted mobility can mean that other muscles overcompensate. For example if you have a left hip that is restricted and less mobile, then when you go to do a deep squat you are likely to move to the right side as you lower and therefore load not only your right glute and also your right lower back and hip. The more you do it, the bigger the problem becomes. While we might not all be trying to squat deep and squat heavy, we do all sit at some point in the day. It’s the same movement pattern, same issue.


Performing mobility as part of your warmup is a great solution for getting warm and increasing range of the joints you are going to use during your exercise session.  An additional mobility session throughout the week is an added bonus especially on a rest day. A day when your body is recovering from all of the load you have put it through throughout the week while giving it some love.


Check out here when our mobility session is on :


Why 8 week challenges are so good!

Why does the 8 week challenge work so well?


8 weeks offers a short enough time to stay focused but long enough to get some really good results.

They also typically give you a different type of training program which is a big reason why, if you commit to everything within the challenge, you see and feel the full effect of the results.

When you train the same, you get the same. And if you don’t “surprise” or “shock” the body every now and again, you will plateau and this is why, if you commit to the program, you can really get the transformation they offer.

Eating is a big part of the challenges too, whether you are trying to gain muscle or lose body fat. You can’t out train a bad diet. So with some good quality nutrition advice, coupled with a great exercise program and a length of time that you can focus for, it’s the perfect mix for a solution most people are striving for.

Throughout the year people can get distracted with work, life and everything in between, so it’s a really fun and easy way to get results when you have a simple, effective plan to follow and you train with like minded people. Being around the people who are striving for the same result and a really positive atmosphere provided by the trainer, sometimes your hard work can feel more like fun! And if it’s fun, you are more likely to commit to it long term.

So how do you keep the results you get from your 8 week challenge?

Find a challenge and a trainer that educate you. So it’s more than just eat this and do this. It’s the WHY behind everything you do and some knowledge around the mindset of habits. Because your daily habits determine your outcome.  🙂

Our next challenge starts Monday 17th January.

We would love to have you with us 🙂


Events and Challenges




Chocolate bark

One of my go to chocolate recipes. This one is packed with magnesium which is what the body needs when you are low in energy. Pregnancy, early starts and a busy lifestyle can leave you feeling a little tired, so this is a good one to pick you up while giving you that chocolate feel.


Ferrero Rocher Slice