Our Blog

Month: May 2018


8 Benefits of Strength-Training through the Ages

25 May 2018

On the 21st to the 25th of May, we are celebrating “Exercise Right Week of 2018”. It’s a movement that helps in inspiring those who don’t exercise to move more, demonstrate to all Australians the importance of seeking the right exercise expert for their requirement. This year’s theme is: “Motivation to Move”, and what better way to motivate everyone across all ages to start strength-training! Strength training is an important and beneficial type of activity that should be undertaken at nearly every stage of our lifespan. With inactivity comes muscle deterioration and weakening. This same process also occurs as we get older, a process referred to as sarcopenia which is an age-related decline in muscle tissue. Once we reach approximately thirty years of age muscle tissue and bone mineral density begin to deteriorate, which can lead to increased risk of injury, joint pain and falls. Strength or resistance training can assist with slowing this process. This is due to our muscle's ability to adapt when a “stimulus” or “stress” is placed on our body. In order to better tolerate this stimulus, the muscles respond by increasing in size, with supporting ligaments, tendons and connective tissue also increasing in strength. Resistance...

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Nutrition in Sports: Make Weight with these Diet Tips!

18 May 2018

In many types of sports, weight classes may matter. To address this, a long-term nutrition and diet management should be paramount. Optimising body composition ideally occurs during the latter part of the ‘off season’ and the early part of the competition season. However, some athletes need a quick-fix for weight loss to ensure that the competition's weight requirements are met.   A number of athletes, unfortunately, starve and restrict their diet and fluid intake without the supervision of a health professional. This drastically deteriorates their performance come competition day. So how should one cut weight in the quickest way possible? Check out these last-minute strategies! Low Residue/Fibre Diet This is a strategy where diet is manipulated to minimise fibre intake. It may produce as much as 300-750g weight loss by emptying the gastrointestinal contents.* Restricting Salt Limiting foods high in salt and avoiding adding salt to meals can help minimise fluid retention and therefore contribute to short-term weight loss. Fluid Manipulation A systematic manipulation of your fluid intake can help in making the weight -- however, some athletes abuse this method and in return causes a hit on their performance. Any weight loss that is 2-3% more than the body...

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5 Tips to Be Mindful While Eating

9 May 2018

Our generation is built on busy lifestyles. Stress from work, home, and other factors accumulate in our daily lives, which in turn makes it hard for us to focus on the things that should matter. Nutrition is key to a healthy life, however, many of us often end up eating at our couches while catching up on our favourite TV shows or eating at our desks cause we’re just too busy. It’s time for Mindfulness in May. With that, many have long forgotten the principle of following your intuition when it comes to nutrition. Here are 5 tips to practice to keep being mindful while eating. 1. Eat slowly Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, if we slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount. 2. Listen to your body’s hunger signals Rather than just eating when we get emotional signals, which may be different for each...

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