1. Get a good night's sleep A great day starts with a good night's sleep. Sleep is vital to optimal performance during a workout. It not only helps your body recover, but also improve your energy levels and focus. Insufficient sleep can hurt your performance in the gym and during exercise routines by reducing your output too, making it harder to achieve your fitness goals. 2. Hydrate well before you train Water is essential for many processes in your body, such as transporting nutrients across membranes helping to regulate energy use for faster metabolism. You should always drink water before ..read more

For some of us, post-pandemic life and transitioning back to the ‘new normal’ has not been easy. Between juggling responsibilities and ticking off never-ending to-do lists, finding time to switch off can be challenging. Some people go for a walk to destress; others read books. Some listen to podcasts, while others do yoga to relax. Fortunately, you don’t need to be a mindfulness guru or yoga expert to guide yourself through some yoga moves. We are here to help you put self-care into practice with some simple and quick yoga poses that will help you switch off.  Why Does Yog ..read more

I have so many nutrition clients come to me and say they eat really healthy for their main meals, but when it comes to snacking they really struggle to find anything nourishing. We're often faces with bags of chips, candy bars, of even hyper-processed protein bars that are masquerading as healthy food. Don't worry team, help is on hand. After living with a super-healthy (vegan + gluten-free) housemate for a few years, there was one thing she ate consistently: Mary's Crackers. In fact, I swore she must have had shares in the business because she tried to push their amazingness onto everyone sh ..read more

(Subscribe on Spotify, Apple Podcasts, Deezer, or Google Podcasts) Every year, we spend BILLIONS of dollars on vitamins, mostly without really knowing if we need them, or if they're doing us any good. They are the most commonly used supplement in the world.  In this ep we take a look at the current scientific research behind some of the most popular ones, and cover:  Whether multivitamins contain the same stuff  How sailors helped us discover vitamins.  The scientific evidence for and against taking one-pill for everything  Whether it's more beneficial to ta ..read more

Need some plant-based snack inspo or just sick of eating the same thing on rotation? Try mixing it up with these nutritious options: 1. Fruit and Nut Butter Delicious fruit and nutty combo can be a delicious sweet animal-free treat. I love banana and peanut butter with cinnamon, or raspberries and cashew butter with a sprinkle of sea salt. To keep it nutritious, select a nut butter without added sugar, oil or salt.  2. Mashed Avo, Chilli Flakes + Crackers Healthy fats, a little spice and some vegan crackers make the perfect afternoon hunger-killer. I also love a drizzle of coconut aminos ..read more

Juggling the demands of your everyday life while also trying to maintain a healthy lifestyle can sometimes be a challenge. When work, school or other commitments start to pile up it’s easy for your healthy living practices to become less of a priority. Healthy living is important, however for keeping you focused and energised in busy times and is essential for keeping you functioning at your best. Here are 6 tips for people who find themselves with limited time, but still want to stay on top of their health! #1 Cook quick meals Although it may be tempting to grab lunch or dinner on the go, ma ..read more

Protein is a vital part of any healthy, balanced diet. It holds particular value if you’re trying to build muscle or get lean because protein takes more energy (aka calories) to break down, comparative to fats and carbs. This is called the thermogenic effect of food - and why you’ll hear people say ‘a calorie is not a calorie’, partly because the net energy provided is less than reported on the nutrition panel.  You don’t have to get all your protein from animal and dairy products. They are arguably the best sources of high-quality complete proteins available to us, but if you follow a mo ..read more

Meal prepping is one of the easiest and efficient ways to keep your food budget in check. Whilst I'm all for batch-cooking, I'm not one for eating the same thing 5 nights in a row...so here are 8 super-simple meal-prep hacks to keep your healthy diet interesting! 1. Make your own healthy baking mixes. Buying flours in bulk from a local wholefoods store can save you $ AND can save you time by making your own baking mixes ahead of time. Triple or quadruple your favourite baking mix recipes and store the dry ingredients in jars. Skip the store-bought bread, cake and muffin mixes so you can flavo ..read more

I've had a number of exes hit me up in COVID. It's weird what isolation will do. I caught up with Marni Battista - dating expert and relationship coach - to give us some tips to deal with it. Exhibit A. We’ve all heard… “they always come back.”  Why is that?  It might have been a guy that you didn’t get past the texting stage with, or a guy that you went on a few dates with… and he ghosted you.  Or, even a guy that you thought could’ve been the love of your life. The bottom line is you made a decision to get him out of your head, or even your heart for good, and now he’s back ..read more

We're about this hit that season...dreaded lurgy everywhere (as if COVID wasn't bad enough). I'm all for protecting myself coming into the winter months, so wanted to dig into the science behind lymphatic massage. How dos it work and how can it help the immune system? I check in with Barbara Chou, Founder of MO+ in Sydney (where I religiously have the most amazing remedial massages), who offers it in her popular wellness centre. What is the lymphatic system? Your lymphatic system is a natural part of your body’s immune system that helps to fight infection. It’s physical function is to deliver ..read more