By Stefan Ianev Refeeds & Diet Breaks: When and how to program them in to promote fat loss If only fat loss were as simple as dropping calories, staying in a deficit until you have reached your desired body weight, then going back to eating at your previous maintenance to maintain your new weight. If […]

By Stefan Ianev   In recent years there has been a shift in the fitness industry from focusing mainly on insulin, macros, and nutrient timing to focusing mostly on protein and caloric intake. As long as you create an energy deficit and hit the minimal protein threshold, it doesn’t really matter how you get the […]

By Coach Nathan McVeigh Alcohol – what it’s doing to your goals, the effect it has on your body, how it is processed and what happens to your caloric intake.  Alcohol is a huge part of the modern lifestyle – from a wine with dinner, to being 10 schooners deep at the footy on the […]

By Stefan Ianev The ‘Low Carb’ Diet. Does it still have its place with your clients? Low carbohydrate diets first became popular in the early 1970s when it was brought to the public’s attention by Dr Robert Atkins and his bestselling book ‘Dr Atkins’ Diet Revolution’. Even before then, bodybuilders of the Golder Era like […]

    By Amy Needham Bulk Up This Winter How to build some serious lean muscle over winter as a woman without feeling ‘masculine’’. Firstly, let’s address the elephant in the room… weight training WON’T make you bulky ladies! Why women don’t/can’t get ‘bulky’: Women don’t possess the hormonal profile or the muscle fibre types […]

By Stefan Ianev Why You Should Try Carb Cycling Carb cycling was all the rage a few years back, but these days you rarely hear anyone really talk about it or see personal trainers using it with their clients. That’s because the pendulum has now swung too far in the opposite direction. These days it’s […]

By Master Coach Amy Needham 5 Signs You Need A New Coach Is your coach giving you the best possible services at all times, or do you expect more from them? If you’re someone who needs or expects more from your current coach, chances are that it’s time that you get a new coach. At […]

By Clean Health Fitness Institute Warming up for weight training Different styles of training may be better suited to different warm-up routines. A general rule of thumb for warming up on weight training days, is to make your warm-up routine specific to your training day. You may try to warm up for the specific routine […]

By Mark Carroll Is there a specific nutritional system for Gen Pop clients? The simple answer is no. Basically, when it comes down to fat loss, it comes down to calories, so calories are king! When I’m setting the macronutrients for my clients, the simplest thing is: Set calories first Rate of body composition change […]

By Mark Carroll Sleep is one of the four main pillars we focus on when it comes to achieving fat loss results. To answer the question “Does poor sleep affect fat loss results?”, we need to look into the matter from two points of impact: indirect and direct. Indirectly yes, poor sleep does affect fat […]

By Clean Health Fitness Institute This Easter weekend, it is likely that a large proportion of your macros and/or calories will be spent up on gold Lindt bunnies, Ferrerro Rocher chocolates and of course, hot cross buns! This delicious Healthy Hot Cross Buns recipe for homemade has been created by personal chef and WBFF Bikini […]

By Mark Carroll. Have you been dieting for 12 month, but haven’t been able to see consistent results. Why? Probably because you’ve not been dieting for 12 months! Dieting for a long period of time Here’s the thing, when people diet for long periods of time, they think they’ve been in calorie deficit that entire […]