If you’ve ever stood in the supermarket staring at a low fat, low carb, gluten free, sugar free, taste free, all natural, organic, high protein snack wondering if any or all of those claims are true, well this week’s episode is going to break down how to actually read and understand nutrition labels without needing a science degree. So whether your…

You already know you should be drinking more water. But actually doing it? Well, that often seems to be the hard part. This episode covers simple, realistic ways to drink more water without over-complicating it (some might even surprise you), because I promise that meeting your fluid intake should not be that hard. For online coaching enquiries, qu…

In today’s episode, I’m joined by PT, nutrition coach, and behavioural change specialist Ash Norton and we’re diving into a topic that sparks a lot of debate - can women really bulk up? Is it even possible? Can we achieve the same muscle gains as men? And do you need to worry about waking up one day suddenly looking ‘too bulky’? In this episode we’…

Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them. Our scale weight can fluctuate for many reasons, however this is not always going to be due to an immediate increase or decrease in your body fat levels. In this episode I look at the dif…

If your response to missing a workout or eating one off-plan meal or snack is to write off the rest of the week, you’re stuck in an all-or-nothing mindset - and it is killing your progress. How do I know this? Because I’ve been there. This approach only ever leads to inconsistency, frustration, and burnout instead of real results. In this episode, …

If you've ever sat on the lounge and wondered how on earth you've just worked your way through a family block of Cadbury's, then (a) please know you're not alone, and (b) please listen to this episode. If you always struggle with over-eating when it comes to chocolate, this episode is where I share 2 guidelines that I've found extremely helpful bot…

I know I often talk about dieting and how to make a diet phase easier, however just as eating less can be a challenge, so can actually trying to eat more. Whether you’re in a build phase, have high energy requirements due to your sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling so…

If you’ve ever been in the middle of diet phase and had the occasional day where food has gotten the better of you and you’ve wondered (a) where the entire packet of Tim Tams just disappeared to and (b) how on earth you’re going to make up for the fact that you've just blown your daily calorie budget out of the ball park, then this episode is for y…

Bad training sessions. We all have them. Those days when you’re just not feeling it, would rather not be there, have zero motivation to get through another set of squats and couldn’t possibly face another lunge. Tune in to find out what you can do if you find yourself in the middle of a session that you’re just not vibing, and what steps you can ta…

When I started this podcast about 2 years ago, I never had any expectations about how long I’d run it for or how far it would go. My main purpose behind this was just to have fun, share my thoughts and hopefully help break down some of the misinformation around training and nutrition that is now so prevalent on social media. So I'm super excited to…

After posting on my IG story last week that I make my own pre-workout, I've had a lot of questions as to what I include and also why I choose to make my own rather than purchasing a pre-made powder. So this episode answers both of those questions for you! Just a quick reminder: what I include in my pre workout is specific to my needs and my goals, …

Have you ever wondered how many days each week you should really be training? Or perhaps you’ve seen your friend training 5 or 6 days a week, and you wonder if you need to do the same in order to get results? In this episode I’ll run through all the factors that we need to consider when it comes to training frequency - there is no one-size-fits-all…

Building muscle is a really slow process. Unlike dieting, where we can visibly see positive changes in as little as 2-4 weeks, you may not actually see any visible muscle growth for 4-6 months, or potentially longer. So if your goal is to build as much muscle as possible in the next 12 months, this episode will walk you through the key things that …

Although I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective. In this episode I cover: Why we should be warming up; How much time we really need for an effective warm up; What an ineffective warm up looks like; 3 simple steps to bui…

Today I’m sharing the mic with Sarah Hallatt. Sarah is a mum of 2 girls, works full time, trains 5 days a week, tracks her macros and competes in natural bodybuilding. After spending several years struggling with her weight and negative body image, she found her way into the gym and has never looked back. In this episode, we chat about body image f…

Core stability and core strength are terms that are often used interchangeably. In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally. Tune in to find out: Exactly what your 'core' is and which muscles are involved; What we mean when …

If you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as MFP can be. Search for the word ‘apple’ in the MFP datable alone and you’ll easily get over 100 options to choose from - some have green ticks, others don’t, some have carbs, some don’t, some have calories and no macros, other…

If you're thinking of getting on stage, this episode is a must-listen. Contest Preparation takes dieting to the extreme, however there are skills, behaviours and routines that you can develop and have in place before entering a contest prep that will help to make the journey that much smoother and more enjoyable. In this episode, I cover what I con…

When we look at how to make dieting easier, a lot of the discussion tends to be focussed on how to better manage the actual diet phase itself. However what you do BEFORE you enter a diet phase is largely going to determine how successful your diet is likely to be. Tune in to find out why you may actually need to spend some time preparing for a diet…

What makes up a good snack bar/muesli bar? If you've ever found yourself lost in the muesli bar aisle and unsure what to look for or where to start, rest assured I still feel that way sometimes with the variety of snack bars available on the shelves. In this episode I cover what I would look for on the ingredients list and nutrition panel when pick…

Always a hotly debated topic! And with so many on the market with some fancy marketing claims, how do you really know what to spend your money on? In this episode, I cover: Why we may want to take a pre-workout (expectations, benefits) What to look for if you decide to buy a pre-workout (ingredients) If they're really worth it For online coaching e…

Are frozen meals really bad for you? Or do they have a place within a balanced diet? In this week's episode I answer this question, and also offer some guidelines as to what to look for when choosing frozen meals. For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episod…

Q&A episodes are definitely one of my favourite podcast formats. Thank you once again to everyone that submitted questions through the question box on my IG story. In this week’s episode I explain why I’ve started including coconut water and sodium in my pre-workout, caffeine recommendations to support training performance as well as what goes into…

"I just can’t stop eating at night and it’s undoing all my hard work during the day." If you have ever said this, or thought it, then this episode is for you, as I’m going to show you why you can’t stop eating at night, and also why trying to eat less during the day is not going to solve the problem. For online coaching enquiries, please contact me…

To hit a plateau with your training is incredibly frustrating, particularly when you feel as though you’re putting in the hard yards, but not seeing any progress. In this episode I look at reasons why you may have hit a sticking point in your training, and how you can work around these to keep the progress happening! For online coaching enquiries, …

Being able to sit down and enjoy a sweet treat without over-eating should be a normal and enjoyable part of life! However it is also something I see so many people struggle to manage without it having a negative impact on their body composition goals. In this episode I walk you through 4 super simple strategies that I hope will help you be able to …

When it comes to fat loss, it's no doubt that plateaus are frustrating, particularly if you feel that you're putting in the effort and aren't being rewarded for your investment of time and energy. However, if you are no longer losing weight, then there will be a reason for this (and no, you're not broken!). In this episode I walk you through how to…

I always love a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week. Join me as I go through my favourite glute exercises, how to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, as well as a brief update on my …

I see so many people spin their wheels when it comes to building muscle. Having some idea of what’s involved in the process of building muscle, as well as realistic expectations around timeframes can make it easier to fully invest in the process. In this episode I go through 5 key things that you need to understand if you want to build muscle. If y…

Although this seems like such a trivial topic, it’s amazing how many people aren’t using the scales in a way that is going to provide them with helpful information. Tune in to find out exactly what time of day you should be jumping on the scales, as well as how frequently you should be tracking our weight in order to determine progress. Side note: …

Building muscle is tough, like, really tough! Most of us don’t build muscle by mistake, and I don’t think anyone is at risk of going to the gym for a few weeks and suddenly waking up with too much muscle (I wish!). I see so many people spinning their wheels when it comes to building muscle, so this episode covers the 5 most common mistakes I see pe…

You’ve just eaten a burger, and some chips…and a few slices of pizza…and washed it down with some ice-cream and now you’re regretting the whole situation and feeling pretty damn uncomfortable. So in this episode, I’m going to show you how I would troubleshoot this situation with a client of mine if someone reached out to me and said that they had m…

In this week’s episode I’m excited to have friend, personal trainer, photographer and business owner Jenny Chan back behind the mic. Jen has completed the 75 HARD Program (by entrepreneur Andy Frisella) not once, but twice, and although it’s often perceived as a fitness or weightloss challenge, what we find out is that it’s far more about mindset, …

In this episode I take you through a practical skill that I genuinely believe is the most important skill you can possibly learn if you want to be successful in improving your health, your fitness or your relationship with food. In both my personal experience, as well as my experience as a coach, having the ability to build this one skill is the mo…

It’s a hotly debated topic - is fasted training the secret to fat loss, and are you setting yourself up to fail if you eat before training? Let’s find out in this week’s episode. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Moveme…

The 2 biggest barriers I see to people not eating breakfast is that they either aren’t hungry in the morning, or they’re rushing around so much they just don’t have time. So in this episode I show you how I would troubleshoot these situations with clients I work with - I look at when you should eat breakfast, what you should eat for breakfast, how …

In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information. If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, and if you actually n…

“I’m in a calorie deficit but I’m not losing weight - what am I doing wrong?” is one of the most common phrases I hear as a Sports Nutritionist. And I completely understand how frustrating this can be when, despite your best efforts, you feel like you’re spinning your wheels. But (hopefully!) I can help. In this episode I explain what a calorie def…

Let's talk about eating at night-time.. For some reason, eating at night-time seems to be a contentious topic and there is a lot of information (mis-information?) out there from people telling you what you should (or should not) eat after 7pm. So should you eat after 7pm? What happens if you eat carbs after 7pm? And is it really ok to eat carbs aft…

Wrapping up 2024 with a Q&A episode! Thanks so much to everyone that submitted questions. Join me as I cover mini-cuts, why I don't like the term 'cheat meal,' how I'm currently managing to eat 3000 calories per day, training over the Christmas period, why I find it so valuable to have a Coach and if 10,000 steps per day is enough for weight loss. …

One of the most common questions that comes up right now is how best to navigate Christmas functions, work parties and social engagements without completely falling off the bandwagon. Believe it or not, there can be a middle ground where you simply go out, enjoy a few different foods, have a couple of drinks, and then carry on as usual the next day…

Pre-workout supplements come in so many forms! Some people swear by them, while others are happy to get by on a banana and a coffee. In this episode I break down the hype behind pre-workouts and cover: Why we may want to take a pre-workout; What to look for if you decide to buy pre-workout; If they’re really worth it. Questions or feedback? Contact…

The supplement industry is a multi-billion dollar industry and if a supplement claims something that is too good to be true, then it probably is! When looking for supplements, it's important to be choosing ones that have been repeatedly shown to have a positive effect across a large population. The supplements I look at in this episode are ones tha…

When it comes to weight loss, the message that is often put forward is that if you want to be successful, then you have to count calories, track macros, or follow a meal plan. And yes, although these are all valid options, they’re definitely not the only way to successfully achieve your weight loss goals. So can you lose weight without counting cal…

In this week’s episode I’m joined by two of my athletes, Fiona Kelett and Micha Harper, who have kindly agreed to share an insight into their recent contest preps and journey to the stage. Fiona and Micha competed in multiple shows during Season B this year with some incredible results. As mums in their 50’s, they have shown us that age is just a n…

I’m now 49 weeks into this improvement season and thought it was time to run through another a quick update. In this episode I go into detail about where things are currently sitting for me in terms of training, steps, cardio and nutrition, and also why the healthiest decision was to pull out of my recent mini-cut. Questions or feedback? Contact me…

When it comes to exercise, what is considered a 'normal' amount of exercise is going to vary between individuals. Factors such as someone's personal goals, lifestyle, time constraints, family and work commitments , can make it a challenge to put any objective parameters around quantifying how much exercise is considered normal. So rather than looki…

Entering a contest prep is a big decision and one I see often see athletes make without really knowing what is involved. In this episode I cover some of the most important things you should be aware of before starting a contest prep - everything from the time and commitment required for training and nutrition, the constant meal preparation and weig…

Following a meal plan vs tracking your macros always seems to be a hotly debated topic when it comes to planning and managing your nutrition. So which method works best? In this episode, I look at the pros and cons of both meal plans and tracking macros, and also offer situations where one of these may be more appropriate than the other. Questions …

Although everyone's nutrition strategies will differ depending on their goals, there are very few situations when eating before a training session is not going to be beneficial. In this episode I look at situations when it might be helpful to eat before training, and also go into detail on what types of foods to eat before a training session, depen…