There's a lot more to having a strong and functional core than those often envied 6 pack muscles. These one's may look pretty, but being able to see a persons abs has more to do with their level of body fat than their strength, functionality and fitness. Your 6 pack, or rectus abdominus, are certainly one part of your core but it actually comprises of the entire middle part of your body. Including the pelvic floor, hips, glutes, back, obliques and deep core or transverse abdominus muscles. Our core muscles are used constantly - not just in the gym, but in our day to day lives. They help keep u ..read more

Because around here, we're all making sure we have breakfast - right?! And no sorry, coffee doesn't count! Starting your day with a nourishing breakfast will give you the energy to power through your morning and sets you up for success for the rest of your day. We've all heard this one before, but you wouldn't expect your car to run on an empty tank, so why would you expect that of your body?! Like the car analogy, the fuel you give yourself will directly impact your performance. A good nourishing breakfast will include carbs, protein and healthy fats and ideally be something you look forward ..read more

Easily one of my favourite things to eat for many reasons - quick, easy, no two are ever the same and they're easily adaptable for fussy family members! But when it comes to putting together a bowl of goodness, what should we be including? Wellness Bowls, Nourish Bowls, Superfood Bowls...You've probably seen them in cafe's or across social media - but what is it about these things that makes them so good, both for you and tasting?! It's all in the balance of ingredients, and once you know the basics, I'm sure you'll become a fan too....Not to mention a pro at throwing them together! Start wit ..read more

By now we probably know that strength training is beneficial for all of us and that the benefits go far beyond the aesthetic! But how often do you need to be strength training to be getting all those awesome benefits from it? The good news is, it's not as often as you may think... As mentioned above, the benefits of strength training are much more than just the way your body looks - although this is a common reason why people get into training and exercise in the first place. Some other benefits that aren't so visual include stronger bones, better heart health, increased confidence, fewer inj ..read more

I recently shared a pic of this recipe on my Instagram and there was a fair bit of interest - and for good reason.....It's DELICIOUS! With a good balance of protein, carbs and fats this breakfast makes a great choice to fuel you right through your morning. Not to be limited to breakfast though...It would also make a great meal prep lunch option, or as I had it, as a post workout refuel. The combo may seem a little weird, but trust me, it is amazing. Let me know if you give it a go! Serves 1 Ingredients 2 soft boiled eggs 2/3 cup (approx) Greek yoghurt 1 tomato - halved or quartered 1/2 teasp ..read more

It's that little box of numbers on the back of packaged food...Do you totally ignore it? Give it a quick glance not really knowing what you're looking at? Spend forever going through the numbers? Do you know what to look for? This blog will take you through the basics of nutrition labels and hopefully help you make more informed choices when you do your next grocery shop! A typical nutrition information panel This image is fairly standard of what you would find on the back of most packaged foods in NZ. It begins by giving you the number of suggested servings contained within the package and t ..read more

All bodies - and especially if you exercise... Read on to find out what carbohydrates are, what they are used for and what happens when our bodies don't get this important macronutrient. What are carbohydrates? There is no doubt that carbs get a hard time when it comes to weight management and within the 'diet culture' space, but what exactly are they? Carbohydrates are our body's preferred source of energy. During digestion, carbohydrate is broken down into glucose, which is the main source of fuel for our body's cells, tissues and organs. Literally our whole body requires carbohydrate to fun ..read more

When we think about life, what it means to be a human that is being and of our mental health, nature and well-being, I personally suggest that we need to approach it Holistically - that is via Mind, Body and Spirit. What Jordan Peterson refers to as the Trinity of Human Functioning. There is much more to us than a conditioned mind operating through a mushy brain, rattling around in a skull that's encased in a biological body, fumbling our way through life simply taking the punches and the peaks as they roll in. Available to us is an infinite number of potential life pathways that we can trave ..read more

I am about to teach you a little trick you did not know you needed...I'm also 90% sure this will become your new brekkie or quick lunch addiction for at least a week, it's that good! Grab a couple of eggs and get ready to create some magic my friends! Ingredients 1 teaspoon of butter 2 eggs Splash of milk Salt and pepper 1 wrap (I love the Rebel Bakehouse ones) Cottage cheese Tomato, mushroom, spinach, capsicum, avo, silverbeet, onion - whatever you fancy Relish or sauce for added flavour 1. Heat butter in a frying pan over a medium to high heat. While the pan is heating, crack the eggs into a ..read more

Within the health and fitness space, it is inevitable that the subject of weight (fat) loss comes up often. Fat loss is a very valid goal for some people and it is important that it is spoken about from a fact and health based perspective. With there being so much information available to us at the click of a button or swipe of a finger, it is important that anyone embarking on any weight loss or fitness journey comes at it from a healthy and balanced perspective. Read on for a little about the basics of fat loss and some great tools to have in your kit to achieve it in a healthy way. Calorie ..read more