- All
- Health
- Recipes
- Exercise
- Laurie's Rant
- Motivation
- Rehab / Injury
- Resistance Weight Training
- Stress / Sleep
- You Ask We Answer
Healthy Bites Recipe: Stir Fry Sesame Chicken
This colourful stir-fry boasts a beautiful presentation. The fibre-rich veggies and protein-packed chicken make it a super satisfying meal. Stir up a batch and serve!
Healthy Bites Recipe: Turkey Taco Lettuce Wraps
Full of flavour, this weeknight easy make, healthy taco recipe is not only delicious but high in protein, just the way we like it!
Healthy Bites Recipe: Chicken With Fried Cauliflower Rice
This savory cauliflower dish has all the flavor and feel of takeout, minus the carbs.
Healthy Bites Recipe: NYE Appetizer – Stuffed Strawberries
Need a last-minute appetizer for your NYE party? Super-quick and easy, this tasty guacamole stuffed strawberries take just 10 minutes to knock together.
Healthy Bites Recipe: Roasted Turkey Breast with Garlic Herb Butter
Looking for an epic Christmas holiday meal! This easy roast turkey breast is juicy, tender, with extra crispy skin.
Healthy Bites Recipe: Spicy Cucumber Salad with Lime Garlic Vinaigrette
Heading into summer there’s nothing better than a refreshing cucumber salad. Cooling and refreshing, they are just what our bodies crave on these hot summer days. Mother nature, she’s a smart one, she is.
Healthy Bites Recipe: New Orleans-style Spicy Shrimp
Quick and easy to cook. We all love a shrimp at Christmas time. This shrimp captures the flavours of New-Orleans, with the right touches of spice and heat.
Healthy Bites Recipe: Chicken Provencale
This one pan wonder makes an easy and scrumptious dish for an easy filling meal! Gluten Free, dairy free, it will warm your heart and tummy!
Healthy Bites Recipe: Pan Seared Steak
Refresh your weeknight menu with this tasty twist on the classic beef and mushroom combo. Only 30 mins to cook, this can be on your dinner table in a flash!
The Fat-Loss/Fat-Gain Cycle
If you’d like to avoid the dreaded cycle of fat-loss and fat-gain that most people go through each and every year of their life, this video will help.
Ghrelin
Did you know about the gremlin inside your body called Ghrelin? It is a sneaky little hormone that controls your appetite and cravings…
Insulin Vs Recovery Hormones
If you’re keen to know exactly what happens to your ‘anti-ageing’ hormones when you indulge in sweet treats at night, this video is absolutely for you…
Muscle Fibre Types
Are you aware of the different types of muscle fibres the human body has? And which type is dominant in your body? And what that means? Watch this video…
New Class Alert: “R & R”
We are introducing “R & R” or “Roll & Release”, a class designed to target those sore muscles and relieve your tension. Watch this video to learn more…
Cortisol: Friend Or Foe?
Cortisol is quite necessary for normal bodily function and healthy metabolic processing. If it stays elevated for too long, it can produce negative effects.
Is Your Posture Making You Sick, Tired & Fat?
Apart from putting strain on muscles and joints, your poor sitting posture could be causing some serious health issues and affecting your fat-loss efforts.
Is Sitting The New Smoking?
A study from the American Cancer Society finds a link between long periods of time sitting and a higher risk of death from all causes. What can be done about it?
Addictive: Oreos Are Like Drugs?
Research out of Conneticut University supports the theory that high-fat/high-sugar foods stimulate the brain in the same way that drugs do.
The Effects Of Endurance Exercise On Your Fat-Loss
It’s important to challenge yourself, experience new activities and get out into the wider community. Unfortunately though, this is often where many people sabotage their fat-loss efforts without realising it.
10 Signs You Might Have A Thyroid Issue
As many as 50% of people with a thyroid problem don’t realise they have it (and most are women).
Use The “If I… Then” Principle For Maximum Fat-Loss
You can apply this to any unhealthy habit that you think is holding you back from your goals.
Lift Weights For A Long Life
Could a major factor in life longevity be lifting weights?
How To Stay In Great Shape And Health In Your 40s, 50s And Beyond
How can you make sure that you stay in great shape and health during the 2nd part of your life? Read on…
Strong Muscles For A Healthy Brain
A study of nearly half a million people has revealed that muscular strength is an indication of how healthy our brains are.
What That Festive Alcohol Is REALLY Doing To Your Body?
With Summer now upon us and the festive season looming, most Australians tend to drastically increase their alcohol intake over the coming weeks and months. But what is this traditional Aussie pastime really doing to your body as well as your beach-ready-body goals?
The New Chemicals That Make You Store Fat…
Whilst a poor diet and lack of exercise are the leading causes of our obesity epidemic, it appears that these chemicals may also have an influence…
Alcohol And Exercise
With the warm weather now upon us, it’s likely that most people will now increase the amount of exercise, activity and social sport they participate in.
Strong Heart = Healthy Heart
How strong is your heart?
Laurie’s Rant: How’s Your Garden?
I’m not sure what your garden currently looks like but, for the sake of this rant, let’s pretend it’s not too flash. There are quite a few weeds growing and spreading, the flowers are all wilted and the grass is looking very brown and patchy. Now this might not...
Carbs… Friend Or Foe?
Those who try these ‘carbs-are-evil’ diets will certainly experience some initial weight loss. Unfortunately though, most people fail to realise that weight loss does not always equal fat loss.
What’s All The Fuss About Turmeric?
Turmeric has developed popular attention in recent months and trendy cafes are even serving turmeric lattes. The truth is, it isn’t a new spice.
Your Body On Booze
Here’s what happens to your body when you sink a few more than you should…
The #1 Cause of Frustrating & Stubborn Female Fat
If you are a woman over 40 desperate to get rid of unwanted fat, you may be frustrated…
The Four Stages To Self Mastery
Here are the 4 stages (or types of people) and how you can progress through the levels to reach that all-important last stage of self mastery!
5 Ways to Prevent Your Food Being Turned Into Fat
Here are some helpful ways to minimise the chances of the things you eat working against you.
How to Foam Roll Your Way to Better Posture, Function and Form
Foam rolling is effective, inexpensive and convenient but it’s important to note that it doesn’t yield marked improvements overnight. You’ll need to be diligent and stick with it (although you’ll definitely notice acute benefits).
Top Tips for Raising Fit, Happy and Healthy Kids
With well over half of the adult Australian population now classified as overweight or obese, the prospects for the next generation are not looking good .Here are some tips to help you raise healthy kids that are more likely to become healthy adults.
Laughter Is The Best Medicine
Not feeling your best lately? When was the last time you had a really good laugh?
Healthy Bites Recipe: Stir Fry Sesame Chicken
This colourful stir-fry boasts a beautiful presentation. The fibre-rich veggies and protein-packed chicken make it a super satisfying meal. Stir up a batch and serve!
Healthy Bites Recipe: Turkey Taco Lettuce Wraps
Full of flavour, this weeknight easy make, healthy taco recipe is not only delicious but high in protein, just the way we like it!
Healthy Bites Recipe: Chicken With Fried Cauliflower Rice
This savory cauliflower dish has all the flavor and feel of takeout, minus the carbs.
Healthy Bites Recipe: NYE Appetizer – Stuffed Strawberries
Need a last-minute appetizer for your NYE party? Super-quick and easy, this tasty guacamole stuffed strawberries take just 10 minutes to knock together.
Healthy Bites Recipe: Roasted Turkey Breast with Garlic Herb Butter
Looking for an epic Christmas holiday meal! This easy roast turkey breast is juicy, tender, with extra crispy skin.
Healthy Bites Recipe: Spicy Cucumber Salad with Lime Garlic Vinaigrette
Heading into summer there’s nothing better than a refreshing cucumber salad. Cooling and refreshing, they are just what our bodies crave on these hot summer days. Mother nature, she’s a smart one, she is.
Healthy Bites Recipe: New Orleans-style Spicy Shrimp
Quick and easy to cook. We all love a shrimp at Christmas time. This shrimp captures the flavours of New-Orleans, with the right touches of spice and heat.
Healthy Bites Recipe: Chicken Provencale
This one pan wonder makes an easy and scrumptious dish for an easy filling meal! Gluten Free, dairy free, it will warm your heart and tummy!
Healthy Bites Recipe: Pan Seared Steak
Refresh your weeknight menu with this tasty twist on the classic beef and mushroom combo. Only 30 mins to cook, this can be on your dinner table in a flash!
Healthy Bites Recipe: Marinated Butterflied Lamb
This marinated butterflied lamb tastes as amazing as it looks. Serve with your favourite choice of salad, we’d suggest Greek!
Healthy Bites Recipe: Chicken With Creamy Mushroom & Leek Sauce
This creamy chicken and mushroom dish is ready on the dinner table in just 40 minutes. Super easy to make and extremely rewarding to eat!
Healthy Bites Recipe: Peach & Orange Cream Protein Smoothie
After an intense workout this cold, creamy and delicious smoothie will really hit the spot! Can also work with mango or banana too.
Healthy Bites Recipe: Lemon-Pepper Bbq Fish With Greens & Salsa
For an excellent source of protein and fibre try this lemon-pepper fish served with seasonal, chargrilled greens. Very fresh and tasty.
Healthy Bites Recipe: Pork & Eggplant Parmigiana
The pork and eggplant can be cooked ahead of time before grilling to make it into a parmigiana. Easy to make, this one will be a hit with the kids.
Healthy Bites Recipe: Warm Wasabi Beef & Zoodle Salad
Looking for something different? This wasabi beef salad is a great choice for meal prepping your lunches and you’ll make everyone at your work jealous!
Healthy Bites Recipe: Tuscan-Style Chicken
This tasty Tuscan-styled chicken dish uses jarred vegies for ease and olives for bursts of juicy tartness. Serve with a sprig of oregano.
Healthy Bites Recipe: 3-Cheese Chicken & Cauliflower Lasagne
If you’ve got the spare time and you’re feeling like a culinary whiz but don’t want to bake something you’ll regret eating later? Try this healthy lasagne!
Healthy Bites Recipe: Spiced Salmon, Chickpea, Broccoli & Rocket Salad With Yoghurt Dressing
Try this spiced salmon and chickpea salad for a satisfying low-calorie and gluten-free meal. The broccoli and yoghurt dressing are great together.
Healthy Bites Recipe: Summer Greens, Tomato & Basil Frittata
This low calorie, gluten-free and vegetarian frittata has it all. Quick and easy to make. Delicious. Can make ahead of time and keep in the fridge.
Healthy Bites Recipe: Creamy Chicken & Zucchini Bake
This creamy chicken bake is low-fat & gluten free. It’s comforting and satisfying without the calories, so tucking into a large serving is okay!
Healthy Bites Recipe: Banana Protein Shake
A shake is a great way to get your protein as well as fill you up for a meal replacement. They take less than 5 mins to make and are delicious.
Healthy Bites Recipe: Paprika Fish With Broccoli Tabbouleh
If you are on a budget or just don’t like fish, this recipe also works fine with chicken breast. The paprika mixture goes great with both!
Healthy Bites Recipe: Red Curry Beef With Cauliflower Rice
A quick throw it together style meal for those of you with limited time…or just hate cooking! Feel free to add even more veggies to this recipe.
Healthy Bites Recipe: Lamb With Olive & Cauliflower Pilaf
Mouth watering lamb with spices, olives & cauliflower is a quick recipe to cook up and the end of a long day. Use couscous if you need to up carb count.
Healthy Bites Recipe: Lemon Spice Chicken With Crunchy Cabbage
Plenty of your usual home spices are used in this recipe and the crunchy cabbage compliments the juicy baked chicken very well. Yum!
Healthy Bites Recipe: Easy Fish Cakes
Sick of the same old meat veg dinner but don’t have the time or money for anything extravagant? Try out this fish cake recipe that uses tinned salmon!
Healthy Bites Recipe: Asparagus & Chicken Stir Fry
This asparagus stir fry recipe is particularly healthy as it has very minimal added ingredients for flavouring. Just basil, lime and pepper.
Healthy Bites Recipe: Chilli & Lime Salmon With Thai Herb Salad
Enjoy this delicious gluten-free & dairy-free meal. Just be careful not to overcook the salmon! Otherwise it will dry out and become too flakey.
Healthy Bites Recipe: Satay Chicken Skewers
You can also cook them on the barbecue or under the grill. They’re delicious hot or cold and make a great portable meal. Serve with a mixed salad.
Healthy Bites Recipe: Ginger & Chilli Baked Fish
A super easy baked fish dish with a kick of ginger & chilli to keep the flavours fresh & exciting. Simply multiply ingredients for serving of more than one.
Healthy Bites Recipe: Poached Eggs With Mushroom & Spinach
A quick low carb but filling breakfast for one. Make sure you use eggs that are fresh and having a smaller saucepan can help stop the eggs breaking.
Healthy Recipe Bites: Chicken Pieces With Parmesan Crumb
Tender chicken breast pieces with a crunchy golden parmesan coating. Something to try when craving fried chicken! Just as finger licking good!
Healthy Bites Recipe: Bacon, Broccoli, Tomato & Mushroom Fry Up
A handy breakfast that takes less than 10 minutes to prepare. And who doesn’t want to be woken up to smell of bacon wafting from the kitchen!
Healthy Bites Recipe: Pan Fried Fish With Lemon & Parsley
Prepare your vegies beforehand as cooking the fish only takes about 5 minutes. If you’re not a fan of plaice try sea bass or sea bream.
Healthy Bites Recipe: Perfect Pulled Pork
Meat lovers can rejoice in this juicy pulled pork recipe. The meat reheats well so can be enjoyed the following day as well.
Healthy Bites Recipe: Goat Cheese Frittata
Great for lunchboxes, but also brilliant served warm with a crunchy salad, or cooked green vegetables as a light meal. Makes a good snack on a rest day.
Healthy Bites Recipe: Stir-Fry Tuna With Hoisin Sauce
This quick tuna dish is the perfect meal after a busy day. Packs of stir-fry vegetables save time. Or make your own with any fresh crispy vegetables.
Healthy Bites Recipe: Curried Chicken & Lentils Soup
Lentils and spinach add plenty of fibre to this meal, making it particularly filling. Ensuring you won’t want to snack later!
Healthy Bites Recipe: Chinese-Style Drumsticks
You can make this recipe ahead of time by marinating the drumsticks overnight in the fridge and whacking them in the oven when ready to eat.
Healthy Bites Recipe: Sesame Salmon With Broccolini & Tomatoes
A super healthy meal that is an excellent idea for a couple’s dinner. Broccolini and baked salmon are a match made in heaven!
Healthy Bites Recipe: Asparagus, Pea & Mint Frittata Muffins
A lovely portable meal perfect for a picnic lunch. Serve warm or cold with a generous salad or freshly cooked greens. Yum!
Healthy Bites Recipe: Turkey Fajitas
Makes a great share food style dinner for adults and kids alike. Feel free to up the spice level with some fresh chilli sprinkled in the wrap.
Healthy Bites Recipe: Chicken Caesar-ish Salad
A great idea for a packed lunch to work. If in a real hurry, use a Coles or Woolies pre-cooked chicken. Make sure to keep dressing separate when storing.
Healthy Bites Recipe: Smoked Salmon Omelette
If you have a spare 15 minutes in the morning, this meal is going to set you up for a great day. Delicious, easy and full of protein & good fats.
Healthy Bites Recipe: Barbecued Paprika Prawns With Cream Cheese
Served with a creamy avocado dressing, these paprika prawns are the perfect gluten-free finger food and will make a great addition to your Christmas party.
Healthy Bites Recipe: Thai-Style Chicken Mince With Broccolini
Stir-fry chicken mince for a meal that’s high in fibre and protein and low saturated fat. The broccolini is the star of this dish, careful not to overcook!
Healthy Bites Recipe: Thai-Style Pork Salad With Red Curry Dressing
A quick and easy healthy dinner of pork fillet steak and leafy salad, with bursts of juicy Thai-style red curry dressing.
Healthy Bites Recipe: Spiced Chicken With Veggie Tabbouleh
This is a quick recipe idea if your hosting any lunches or dinners approaching the festive season. The veggie tabbouleh provides colour and flavour!
Healthy Bites Recipe: Indian Lamb Cutlets With Lentil, Kale and Cauliflower Salad
There are many components to this busy and delicious salad: roasted cauliflower, char-grilled lamb and a zesty lentil mixture. Yum!
Healthy Bites Recipe: Chicken, Parmesan & Zoodle Skillet
Almond meal makes a great gluten-free crispy, golden coating. A delicious comfort meal that you won’t feel so guilty about.
Healthy Bites Recipe: Super Greens Frittata
The combination of high-protein eggs and low-calorie mushrooms makes this frittata a super-charged meal and perfect for vegetarians.
Healthy Bites Recipe: Beetroot & Carrot Salad With Salmon & Egg
The sweetness and sourness of the carrot and beetroot blend perfectly with the savoury & salty flavours of the salmon and egg. A great energy booster!
Healthy Bites Recipe: Turmeric Chilli Fried Egg Bowl
This healthy vegetarian bowl has kale, chickpeas, egg and Greek yoghurt for a protein-packed weeknight dinner or weekend sleep in breakfast!
Healthy Bites Recipe: Greek Lamb Patties With Whipped Feta Tzatziki
Turn lamb sausages into meatballs for this delicious take on Greek salad. The feta tzatziki has a beautiful flavour and great texture.
Healthy Bites Recipe: Lemon-Pepper Bbq Fish With Greens & Salsa
For an excellent source of protein and fibre try this lemon-pepper fish served with seasonal, chargrilled greens. It doesn’t get any healthier than this!
Healthy Bites Recipe: Chicken Fillets With Oregano & Almonds
Just a few simple ingredients are needed to give these succulent chicken breasts a touch of elegance.
Healthy Bites Recipe: Lamb & Green Bean Salad With Pesto Dressing
Combine lamb and green beans with a rich basil dressing for a sensational summer salad.
Healthy Bites Recipe: Cauliflower Pizza With Chilli Chicken & Feta
This healthy cauliflower pizza is topped with spicy chicken, creamy feta and fresh vegies for a quick and easy dinner the whole family will love.
Healthy Bites Recipe: Caramelized Onions, Capsicum & Zucchini Frittata
Frittata is a very versatile egg dish. Not only great for breakfast, but can be eaten for lunch or dinner. A great way to clean out the refrigerator!
Healthy Bites Recipe: Chicken Parcels With Basil, Tomato & Bocconcini
This healthy chicken dinner is a beautiful combination of colours, flavours and textures. A very simple recipe that is a guaranteed crowd pleaser.
Healthy Bites Recipe: One Pan Ground Beef Veggie Mix
From start to finish this low-carb and gluten-free one pan beef and veggie meal takes 30 minutes to cook and is such an easy way to get necessary nutrients.
Healthy Bites Recipe: Lamb Minute Steaks With Marinated Mushrooms
Lamb done a little differently! Low-carb, striking flavour and a very minimal list of ingredients, this recipe is worth a try and only 12 minutes of work!
Healthy Bites Recipe: Pork Tex-Mex Lettuce Cups
Only 10 ingredients, this quick pork recipe would be a great entree for a dinner party or an excellent lunch you could assemble at work!
Healthy Bites Recipe: Basil-Parmesan Crusted Salmon
This crusted salmon will soon become your family favourite. So simple, quick & easy but tastes like gourmet restaurant quality food.
Healthy Bites Recipe: Steak & Mushroom Stacks
Serves: 4 Prep & Cooking Time: 30 mins Nutritional Information Per Serve: Calories 397Protein 44 g Fat Total 24.4 g (Saturated Fat 13.6 g)Carbs Total 3.8 g Cholesterol 116 mgSodium 839 mg Ingredients: Olive oil cooking spray4 x 150 g beef rump steaks1 tablespoon...
Healthy Bites Recipe: Easy Chicken Chow Mein
Add zucchini noodles to this Asian classic and you’ve got a healthy low-carb friendly weeknight dinner. Plenty of flavour and fresh ingredients.
Healthy Bites Recipe: Char-grilled Lamb Korma Skewers
Spice up lamb kebabs with some curry paste and a delicious side chutney. Serve with cauliflower rice for a healthier Indian meal.
Healthy Bites Recipe: Low-Carb Zoodles Bolognese
Hearty and savoury low-carb Bolognese can be on your dinner table tonight! The texture of the zoodles tricks you into thinking you’re really eating pasta.
Healthy Bites Recipe: Fish with Asparagus and Herb Vinaigrette
A blend of herbs and a squeeze of lemon bring out the best in this succulent fish dish. Super healthy and super yummy, you can’t go wrong!
Healthy Bites Recipe: Buttery Harissa Prawn Skewers
These prawn skewers are fresh and light and have the perfect blend of heat and acid. They are perfect for summer grilling outdoors, or cooked indoors right on the stovetop.
Healthy Bites Recipe: Lamb & Haloumi Meatball Salad
Serves: 4 Prep & Cooking Time: 30 mins Nutritional Information Per Serve: Calories 392Protein 33gFat Total 25g (Saturated Fat 10g)Carbs Total 9g Ingredients: 500g lamb mince50g haloumi, coarsely grated1 tablespoon fresh oregano leaves, finely chopped1 lemon, rind...
Healthy Bites Recipe: Healthy Beef Stroganoff
This lower calorie & carb stroganoff will still satisfy your winter cravings while also giving you peace of mind. A great family meal!
Healthy Bites Recipe: Cajun Fish, Avocado and Capsicum Salsa
White fish begs to be combined with bold flavours like that of Cajun spices. Pair it with fresh ingredients and you have yourself a healthy & yummy meal.
Healthy Bites Recipe: Spanish Chicken & Beans
Looking for a high protein and carb meal, for after a tough workout, that is quick & easy? Look no further!
Healthy Bites Recipe: Salmon Baked In Foil
Sealing the salmon in with the herbs, lemon, tomatoes & shallots really allows the flavour to combine nicely and take over. Quick and easy way to cook salmon that even non-seafood fans will love.
Healthy Bites Recipe: Mushroom & Asparagus Omelette
For a quick & easy hot breakfast, try out this hearty vegetarian meal. Mushroom & asparagus pair great with eggs…topped with a little sprinkle of cheese!
Healthy Bites Recipe: Curried Beef & Veg Stir-fry
A great way to spice up a stir-fry if you are, quite frankly, sick of chicken! This dish is stunning visually and taste-wise!
Healthy Bites Recipe: Char-grilled Chicken & Veg Salad
This quick and easy low-carb meal is packed full of nutrient rich vegetables, a tangy balsamic dressing and warm char-grilled chicken. Yum!
Healthy Bites Recipe: Slow Cooker Curried Chicken
Prepare it the night before or in the morning and come home from work with your house smelling like a delicious curry! Healthy and tender!
Healthy Bites Recipe: Pesto Zucchini Noodles & Grilled Chicken
A delicious dish that feels like you’re eating regular noodles but you’re actually getting more serves of veggies. What’s not to love?
Healthy Bites Recipe: Dairy Free Breakfast Pizza
This dairy free breakfast option is a fun, quick and an easy way to have a hearty meal kick start your day off the right way!
Healthy Bites Recipe: Hamburger Patties with creamy tomato gravy & fried cabbage
When you are craving some comfort food, this recipe is a great alternate. With a rich creamy tomato gravy and hamburger patties with feta and parsley.
Healthy Bites: Chicken, Green Beans & Egg Muffins
A muffin you could snack on and not feel so guilty about.
Healthy Bites Recipe – Bubble & Squeak Mash-Up
Another quick and delicious recipe!
Healthy Bites Recipe: Thai Tuna & Vegie Rice Paper Wraps
These are a great dish for summer. They’re delicious, nutritious and gluten-free!
Healthy Bites Recipe: Low-Carb Breakfast Pizza
This low-carb pizza is high in protein and makes the perfect hot breakfast.
Healthy Bites Recipe: Low-Carb Chicken Zucchini Enchiladas
Try this great Low-Carb recipe out!
Healthy Bites Recipe: Asian Cabbage Stir Fry
A delicious Beef Stir-Fry packed full of flavour!
Healthy Bites Recipe: Balsamic Chicken With Roasted Vegetables
A delicious and healthy Chicken roast!
Healthy Bites: Mexicali Salsa
Make it Mexican tonight! A fresh, sweet tasting salsa guaranteed to liven up any dish.
Healthy Bites: Chicken Cacciatore With Green Beans
Easy, super tasty and healthy! This combo of chicken, mushrooms, tomatoes and herbs provide just the right flavour that hits the spot.
Healthy Bites: Savoury Egglets
This recipe is great for those on the go! These egglets are high in protein, low in bad fats, easy to make in large batches and taste sensational.
Healthy Bites: Low Carb Mug Cake
This healthy mug-cake is quick to make and has 52 grams of protein and only about 12 grams of carbs.
Healthy Bites: Outback Mince
This delicious recipe is a great introduction to kangaroo if you have been nervous to try it. Kangaroo is a lean, cheap, healthful source of red meat readily available in most supermarkets.
Healthy Bites: Mediterranean Brussel Sprouts With Tuna
Brussel sprouts are a cruciferous vegetable and are one of the most nutritious foods available. They are rich in vitamins C, E, folate, beta-carotene and iron as well as a unique spectrum of phytonutrients.
Healthy Bites: Pumpkin Pie Ice-cream
Try out this unusual but absolutely delicious dessert!
Healthy Bites: Chicken Noel
Prep & Cooking Time: 35 mins Makes: 6 serves. Nutritional info per serve: 306 calories, 42.8g protein, 17.4g carbohydrates, 2.2g fibre, 7.3g fat (1.3g saturated). Ingredients: 6 skinless chicken breast fillets (800g) canola spray oil juice of 2 lemons,...
Healthy Bites: Beef Stroganoff
Prep & Cooking Time: 35 mins Makes: 4 serves. Nutritional info per serve: 339.5 calories, 43.6g protein, 18.1g carbohydrates, 4g fibre, 10.3g fat (4.3g saturated). Ingredients: 1 clove garlic, crushed Canola oil spray 1 brown onion, roughly diced 600g mushrooms,...
Healthy Bites: Green Thai Turkey Meatloaf
Prep & Cooking Time: 60 mins Makes: 6 serves Nutritional info per serve: 131 calories, 22.9g protein, 5.8g carbohydrates, 1.2g fibre, 1.8g fat (0.3g saturated). Ingredients: 500g lean turkey mince 1½ medium zucchinis (approx. 1 cup) grated, excess moisture...
Healthy Bites: Spicy Thai Pork Salad
Prep & Cooking Time: 20mins Makes: 4 serves Nutritional info per serve: 212 calories, 36.6g protein, 6.6g carbohydrates, 1.1g fibre, 4.3g fat. Ingredients: 400g ground/minced lean pork Canola spray oil 1 minced garlic clove 2 green spring onions thinly sliced 1...
Healthy Bites: Thai Chicken Rissoles
Cooking & Prep Time: 15 mins Makes: 12 rissoles – 6 serves (2 rissoles per serve) Nutritional info per serve (2 rissoles): 94 calories, 20g protein, 0.4g carbohydrates, 0.4g fibre, 1.4g fat. Ingredients: 500g lean chicken mince 1 tbsp Thai green curry paste 1/2...
Healthy Bites: Authentic Beef Stir Fry
A classic and super nutritional meal!
Healthy Bites: MCT Frittata (Mushroom, Corn & Thyme)
A delicious and quick recipe that could be breakfast, lunch or dinner.
Healthy Bites: Salmon and Tomato Zucchetti
A great way to get a meal loaded with good quality nutrition!
Healthy Bites: Raspberry and Coconut Omelette
When you’ve got cravings for something sweet, make this a great addition part of your repertoire!
Healthy Bites: Cherry-Nilla Liquid Meal
Just like a milkshake….only healthy!
Healthy Bites: Moroccan Lamb Chops
The lamb chop you know and love with some vibrant flavour.
Healthy Bites: Slow Cooked Fish In Piquant Sauce
This dish delivers sharp and intense flavours while backed with all the health benefits of eating fish, you can’t go wrong!
Healthy Bites: I Can’t Believe It’s Not Cheesecake
For those who crave something naughty that’s actually something good…
Healthy Bites: Spicy Fish Bites
Makes a great entree accompanied with a dipping sauce!
Healthy Bites: Spicy Nepalese Pork
A great way to spice up an ordinary mince dish!
Healthy Bites: Quinoa Schnitzel
The yummiest chicken you’ll ever have…
Healthy Bites: Lamb And Curried Chick Pea Country Stew
This hearty favourite is best served as a winter warmer meal.
Healthy Bites: Kangaroo, Beetroot and Lentil Salad
A great way to try Kangaroo meat if you’ve never had it before. Very lean and very tasty!
Healthy Bites: Pancakes with Ricotta and Strawberries
For those with a sweet tooth try this one out!
Healthy Bites: Cherry Basilato
This quick and easy recipe is full of protein and delicious flavour…
Healthy Bites: Lemon and Herb Chicken Skewers
The perfect thing to serve for an Aussie barbecue with friends and family.
Healthy Bites: Salmon Slice
Nutritional info per serve: 180 calories, 20.6g protein, 14g carbohydrates, 1.6g fibre, 4.7g fat (1.1g saturated). Ingredients: 5 x 100g pouches of salmon or 500g of canned salmon 1 cup cooked brown rice (cooked prior) 2 green/spring onions, finely chopped 2 tbsp...
The Effects Of Endurance Exercise On Your Fat-Loss
It’s important to challenge yourself, experience new activities and get out into the wider community. Unfortunately though, this is often where many people sabotage their fat-loss efforts without realising it.
Lift Weights For A Long Life
Could a major factor in life longevity be lifting weights?
How To Stay In Great Shape And Health In Your 40s, 50s And Beyond
How can you make sure that you stay in great shape and health during the 2nd part of your life? Read on…
Strong Muscles For A Healthy Brain
A study of nearly half a million people has revealed that muscular strength is an indication of how healthy our brains are.
5 Reasons Why Most Workout Programs Fail To Produce Results
It is common for people to start a workout program and become disappointed when they don't see results...Here are 5 reasons why most workout programs fail to produce results. 1: Too much rest and not enough work You’ll see this all the time in the big commercial gyms....
3 Mistakes You Must Avoid After Exercise
People often make a number of mistakes that impede recovery and therefore limit the results they are getting from their exercise regime.
Resistance Training Now A Must For Australians
Regular participation in muscle strengthening activity such as weight training has many health benefits. However, this mode of exercise has been largely overlooked in Australian health promotion.
The #1 Cause of Frustrating & Stubborn Female Fat
If you are a woman over 40 desperate to get rid of unwanted fat, you may be frustrated…
How to Foam Roll Your Way to Better Posture, Function and Form
Foam rolling is effective, inexpensive and convenient but it’s important to note that it doesn’t yield marked improvements overnight. You’ll need to be diligent and stick with it (although you’ll definitely notice acute benefits).
10 Reasons Why Women Should Lift Weights
Here are some great reasons why all women should consider lifting weights for their health…
The New Medicine for Type 2 Diabetes
Resistance exercise (a.k.a. weights) isn’t just for those who want to build strong, shapely bodies…
Do You Really Need More Cardio?
Unfortunately, most people (unaware of how the human body really works) attempt to shed the weight by starving themselves and doing lots more cardio-based exercise (i.e. jogging, spin classes, aerobics classes). Sadly, this only serves to make the problem much worse…
Laurie’s Rant: Your Body Doesn’t Care About The Holidays…
With Summer and the festive season soon upon us, this time of year can really make-or-break your overall success in 2019 when it comes to your health and fat-loss goals. So often, I see people work hard all year attending their regular training sessions, cutting back...
Laurie’s Rant: What’s Your Priority?
As soon as you can assign a VALUE to each and every daily activity you perform, you will soon understand what values you are prioritizing over others.
Laurie’s Rant: You Don’t Have To… You Get To
This feeling of “I have to do this but I don’t want to” can only be maintained for so long before the mind gives up and reverts to old unhealthy habits.
Laurie’s Rant: Why You’ll Never Be Like Arnold
The myth and perception that lifting weights will make people (especially women) big and bulky is still alive and strong. However, this couldn’t be further from the truth.
Laurie’s Rant: The Only Two Real Reasons Why You’re Stuck
If you’ve been feeling unmotivated to eat better or exercise more, you may need to hear this.
Laurie’s Rant: Beware The Franken-Foods
It’s this kind of ingredient manipulation and slick marketing that sadly fools most people into thinking that they can now consume these types of foods and drinks and not be any worse off. After all, why would a food company lie to us? Don’t get me started…
Laurie’s Rant: Are You Headed For A Fat-Loss Wreck?
The way we choose and eat our food needs to be the same way that we drive our cars.
Laurie’s Rant: Choose How You Spend Your Time – While You Still Can…
Watching TV and scrolling through social media are likely taking up countless hours of your time each and every week. Time that could (and should) be spent exercising and preparing/eating healthy nutritious meals.
Are You Stuck In 1st Gear?
Whilst it can be tempting to think that you don’t need to do any weights training because you move a lot in your daily activities, it’s important to understand the real science of muscle fibres.
Laurie’s Rant: Are You Being Comforted By Food?
People will often say to me “to lose weight I just have to stop eating comfort foods”. Unfortunately, when I hear anyone say this, I know that they have failed before they even started.
Laurie’s Rant: Make July Your New ‘New-Year’
Why so many people are setting their resolutions at the wrong time of year.
Laurie’s Rant: Are You Rolling Downhill?
All too often I see good people get very upset and disappointed when they realise that they haven’t their goal after eating/exercising better. To better understand and accept this situation, I like to use a ‘car-on-a-hill’ analogy.
Laurie’s Rant: DIY Dentist
Let’s imagine for a minute that we lived in a world where an ambitious and clever entrepreneur decided to open a new dental clinic. This clinic has all the right gear: chairs, x-ray machines, drills, lights, pokers, scrapers, suckers and all the other fun dental...
Laurie’s Rant: Why We Don’t Offer Casual Memberships
People often ask me why we don’t make our studio available for casual memberships so people can just come in when they like and do their own thing. “You’ll make more money!” they say. “Look at all the 24hr gyms, they’re doing it!” they say. For those of you who know...
Laurie’s Rant: Your Resolutions Are What’s Holding You Back
Unfortunately, most new year’s health resolutions tend to be somewhat unrealistic, especially considering the very short amount of time people allow themselves for achieving them.
Laurie’s Rant: How Big Is Your Windscreen?
The way I see it, driving your car is just like living your life…
Laurie’s Rant: How Sharp Is Your Axe?
If you want to get the very most from your exercise program, it’s crucial that you sharpen YOUR axe from time to time. What do I mean by that?
Laurie’s Rant: The Harm Of Poorly Designed Studies
I really must stop watching health-related TV programs…
Laurie’s Rant: Are Supplements Really That Bad?
One of the most frequent questions I am asked (which usually leads to a heated discussion)…
Laurie’s Rant: Do You Even Lift?
I despise this kind of ‘macho-competition’ gym scene because of the stereotype it perpetuates, but I do think it’s a great question…
Laurie’s Rant: Are You Sabotaging Your Fat Loss Goals?
Life is about enjoying our time with loved ones. Getting in better shape and health should not come at the expense of the times you celebrate with them. And that’s the key word here: CELEBRATE.
Laurie’s Rant: Conflicting Medical Advice Needs To Stop
Ever been told something different but both by medically trained professionals? What’s going on?
Laurie’s Rant: My Face Palm Moment
Sometimes those who seem most qualified are simply giving the worst advice…
Laurie’s Rant: Results Must Be Earned Not Won
Your health is a lot like winning the lotto…
Laurie’s Rant: Live Outside The Box
How often have you heard someone say; I don’t like… I’m not that sort of person… I don’t believe… I can’t… I won’t… That’s not for me… I never have… I never will… Maybe you find yourself saying these things too…
Laurie’s Rant: Intentions and Knowledge
I was giving a presentation recently and at the end of it a lady raised her hand and asked me: “Why should I listen to or believe you when there are so many other people, companies, TV shows/commercials, magazines and books telling me how to lose weight and get healthy?” What a great question!
Laurie’s Rant: Unrealistic Entertainment
I must firstly apologize for the implied explicit language in this month’s rant but I don’t think there are too many other ways to effectively say what I have to say. So, if you’re easily offended, please stop reading now…
Laurie’s Rant: Important Vs Urgent
We’re all busy, right? There is always so much to do and so little time to do it. So the result is that we do the things that are urgent and ignore the things that are important…
Laurie’s Rant: Only Trust Expert Advice
Please tell me why so many people will take any nutrition advice they receive from friends, family, the TV, a trashy magazine or some dodgy website and then act on it immediately without a second thought??!!
Laurie’s Rant: Symptoms Are Not Something Wrong With The Body
In these modern times, we’ve bought into the false idea that symptoms are something ‘wrong’ with the body. I’ve said it before, but it’s worth saying again… symptoms are not something WRONG with the body, they’re something RIGHT with body!!
Laurie’s Rant: Dangers Of The ‘Big Is Beautiful’ Movement
In this day and age, it’s important that we are all politically correct and accepting of anyone and everyone, regardless of who they are and their choices in life. This has led to a ‘big is beautiful’ movement in western cultures whereby overweight people are encouraged to embrace their larger size and lifestyle choices.
Laurie’s Rant: The Law Of The Farm
In Stephen Covey’s book, The 7 Habits of Highly Effective People, he refers to what he called “the law of the farm.” This repre-sents the fact that, similar to farming, all the truly good things in life take time…
Laurie’s Rant: Can You Trust The Media?
I don’t know why I watch TV. It angers me much more often than it entertains me…
Laurie’s Rant: Why You Might Not Be Achieving The Results You Want
There have been many who don’t achieve the results they wanted and I can tell you with certainty it’s because they pick and choose only the parts of their program that they find suitable, easy, convenient and enjoyable…
Body Fix System 2021
Back by popular demand! Our 6 Week Transformation Challenge kicks off Saturday January 30th and you won’t want to miss out…
Earn Vs Spend
Just like we do with our money, we should be creating a budget for our fat-loss… Every single minute of the day you are either earning your fat-loss goal or spending it. Not sure how to budget for success? Check out this video…
All In Vs Checklist
People typically fall into 1 of 2 groups when trying to achieve their health and fat-loss goals…Which one are you? Find out now…
Yet…
We can be pretty tough on ourselves. If you have a hard time with negative self-talk and self-doubt, you’ll find this quick tip very handy…
Trying
Ever wonder why you can’t seem to stay on track and achieve great health and fat-loss results, no matter how hard you are trying?
Plateau Not “Yo-Yo”
2020 was a tumultuous year for the entire world and probably felt like a complete write-off for your own health and fat-loss goals…Sound familiar? Watch this!
Use The “If I… Then” Principle For Maximum Fat-Loss
You can apply this to any unhealthy habit that you think is holding you back from your goals.
Laurie’s Rant: The Only Two Real Reasons Why You’re Stuck
If you’ve been feeling unmotivated to eat better or exercise more, you may need to hear this.
Laurie’s Rant: Choose How You Spend Your Time – While You Still Can…
Watching TV and scrolling through social media are likely taking up countless hours of your time each and every week. Time that could (and should) be spent exercising and preparing/eating healthy nutritious meals.
Laurie’s Rant: Are You Being Comforted By Food?
People will often say to me “to lose weight I just have to stop eating comfort foods”. Unfortunately, when I hear anyone say this, I know that they have failed before they even started.
Laurie’s Rant: How’s Your Garden?
I’m not sure what your garden currently looks like but, for the sake of this rant, let’s pretend it’s not too flash. There are quite a few weeds growing and spreading, the flowers are all wilted and the grass is looking very brown and patchy. Now this might not...
Laurie’s Rant: Your Resolutions Are What’s Holding You Back
Unfortunately, most new year’s health resolutions tend to be somewhat unrealistic, especially considering the very short amount of time people allow themselves for achieving them.
Laurie’s Rant: How Big Is Your Windscreen?
The way I see it, driving your car is just like living your life…
The Four Stages To Self Mastery
Here are the 4 stages (or types of people) and how you can progress through the levels to reach that all-important last stage of self mastery!
What’s A Quick, Easy And Inexpensive Way To Reduce Lower Back Pain?
Lower back pain can be agony. Here are some ways to ease the pain…
How to Foam Roll Your Way to Better Posture, Function and Form
Foam rolling is effective, inexpensive and convenient but it’s important to note that it doesn’t yield marked improvements overnight. You’ll need to be diligent and stick with it (although you’ll definitely notice acute benefits).
6 Tips To Avoid Injury During Exercise
The best way to treat an injury is to avoid it in the first place. So, be sure to follow these 6 tips to help you do exactly that…
Bad Knees? Maybe Not!
Most people experience knee pain and discomfort at one time or another. For some it’s temporary while for others it is a chronic nagging pain that won’t seem to ever go away…
Lift Weights For A Long Life
Could a major factor in life longevity be lifting weights?
How To Stay In Great Shape And Health In Your 40s, 50s And Beyond
How can you make sure that you stay in great shape and health during the 2nd part of your life? Read on…
Protein: Can You Have Too Much?
I am often asked “Isn’t too much protein dangerous?” Sadly, this myth continues to perpetuate and is one of the main reasons why most people fail to achieve not only their fat-loss goals, but also their general health and wellness goals.
Why Do You Keep Telling Me To Slow Down When I Lift Weights?
In order to build muscle (and therefore boost metabolism), you need to make sure that you exercise in a conducive manner.
How To Use Weights Correctly For Maximum Fat-Loss
A lot of people make the mistake of thinking that in order to lose fat and ‘tone up’, they should focus on doing a higher number of repetitions with lighter weights. Whilst this may seem logical, those wonderful people in white lab coats have proven otherwise…
The #1 Cause of Frustrating & Stubborn Female Fat
If you are a woman over 40 desperate to get rid of unwanted fat, you may be frustrated…
10 Reasons Why Women Should Lift Weights
Here are some great reasons why all women should consider lifting weights for their health…
The New Medicine for Type 2 Diabetes
Resistance exercise (a.k.a. weights) isn’t just for those who want to build strong, shapely bodies…
The Importance Of Adding Muscle As You Age
If you are a man or woman over (or rapidly approaching) the age of 50 and are worried about your health and longevity because you are carrying some excess fat, it may be time to rethink your priorities…
Is Stress Sabotaging Your Fat Loss Results
You’re wondering why the weight isn’t shifting lately. Your high stress levels might be responsible for that stubborn fat…
I Can’t Seem To Break My Unhealthy Habits. Any Tips?
Habits are a natural part of our daily routine. But whilst the right ones can lift us up, the wrong habits can easily keep us chained down
Should I Cut Out Coffee?
When looking to make healthy lifestyle changes, many people assume that they need to kick their caffeine habit entirely. Could this mean no more coffee?
Should I take An Anti-oxidant Supplement Such As Vitamin C?
We need anti-oxidants to combat all the free-radicals we get from pollution, smoking, stress and processed food. Is a Vitamin C tablet the way to go?
My Knees Are Often Sore. Should I Avoid Exercise?
It’s easy to assume that if your knee hurts during general daily activities that there is something wrong with it and it’s tempting to do less so that the pain isn’t experienced as often. Is this the right thing to do?
Eggs. Are They Okay To Eat?
Find out what the latest research consensus is on eggs.
Can We Do Something Different Every Time I Come In To Exercise?
Some workouts may feel repetitive at times but there’s a very good reason why!
Nuts: Are They Okay To Eat?
Nuts are healthy…right? It’s important that we look a bit deeper to see exactly what nuts are made of.
What Is The Best Time Of The Day To Exercise?
There are pros and cons for exercising in the morning or evening. But it’s not what you think.
Does Using Weights Make Women Bulky?
If you are a woman and you work out regularly, is it a fear of yours that if you lift too many weights you will become too bulky? Read on.
Protein Powder On A Plane?
You are traveling but you don’t want to let your eating habit slip. Could you take your supplements with you?
I Recently Saw On Facebook That Coconut Oil Is Bad. Is That Right?
A bit confused where we stand on coconut oil? Hopefully this clears it up…
Why Do You Keep Telling Me To Slow Down When I Lift Weights?
In order to build muscle (and therefore boost metabolism), you need to make sure that you exercise in a conducive manner.
Organic Food? Should I Be Buying It?
Organic food has gained popularity over the last few years, despite costing 50-100% more than non-organic food. Unfortunately, potential differences in nutritional quality; if there are any, appear to be minimal. Surprisingly, no studies in the last 75 years have...
I Do Pump Classes On A Regular Basis. I Don’t Need To Do Any More Training With Weights Do I?
While you may be forgiven for thinking that ‘Pump’ classes can be classified as weight (resistance) training, unfortunately you’d be wrong. Pump classes consist of using a relatively light weight for a very high number of reps with very short to non-existent rest...
How Can I Stop My Food Cravings? I Can’t Control Myself When I’m Emotional Or Bored.
Well rest assured, you’re not alone. Anyone who has tried to change the way they eat in order to lose weight has experienced cravings. What matters is whether we give in to them, and how often we give in to them. A 2010 study revealed that a common flower extract...
I’m Short On Time, Can I Combine My Weights Training With Some Cardio?
When your on a time crunch, it is tempting to fit too much into one workout. It’s important to understand what this will actually do to your body…
Are Soy Milk And Soy Based Foods Good For Me?
This might make you think twice about ordering that soy-latte…
How Many Calories Should I Eat Per Day?
Ah calories… those nasty little buggers that drive people crazy and totally confuse even the savviest of dieters…
I’ve Heard A Lot About Fasting Like The ‘5 And 2’ Diet. Should I Be Doing It?
Fasting diets have gained a lot of popularity lately thanks to TV shows, books and celebrity endorsements…
How Much Protein Do I Really Need To Eat?
Unfortunately, most people think that a couple of slices of ham in their sandwich at lunch and some mince meat in their spaghetti at dinner gives them enough protein…
What Should My Heart Rate Be When Training?
You ask, we answer!
What Time Of Day Is The Best For Exercising?
Is it better to work out first thing in the morning, or wait till you’ve finished work?
I’m Drinking More Water Than Ever So Why Doesn’t My Hydration Score Improve?
Want to know if you’re getting enough water?
Should I Hold Some Hand Weights When Walking Or Running To Burn More Fat?
You may see many people walking with hand weights. Should you be doing it too?
Should I Still Be Having Protein Shakes On The Days I Don’t Do Weight Training?
We answer your questions about what you should be having on your rest day.
I’m Sick. Should I Still Exercise?
Helpful hints to see what you should do when your feeling ill but wanting to workout.
Should I Do My Cardio Training Sessions On An Empty Stomach To Burn More Fat?
It’s common to think that doing intense cardio exercise on an empty stomach will lead to better fat-loss results. However, this is not the case.
How Can I Keep Myself Motivated To Exercise And Still Eat Well During Winter?
Yep, the cold weather does tend to put a big freeze on our motivation. It’s easy to give in to the cold and stay in bed a bit longer, eat warm comfort food during the day and then spend our evenings on the couch with a glass of wine.
Why Am I Losing Muscle Tissue If I’m Training Hard?
We need to realise that muscle is not built up during exercise – it is broken down.
Do I Have To Eat Carbs After An Intense Training Session?
It can be tempting to think that if you train intensely and then deprive yourself of all ‘typical’ carbs (rice, grains, potato, etc) that you will lose more weight and body fat. However, this is not the case.
How Do I Know If I Need To Eat More Protein?
One of the best ways to determine if you are deficient in protein is to identify common symptoms associated with a less than adequate intake.
Can I Just Take One Fish Oil Tablet To Get My Recommended Omega 3 Intake?
Unfortunately the typical western diet contains an excess of Omega 6 fatty acids and very low (to non-existent) Omega 3 fatty acids. This imbalance can lead to a whole host of chronic conditions.
Should I Just Do Light Weights And Higher Reps If I Want To Lose Fat And Tone Up?
A bit confused at what exercise will tone you up, but not make you bulky? The answer may surprise you…
Is It Ok To Use My Microwave To Cook Food? Aren’t They Dangerous And Unhealthy?
It is something most of us rely on when a busy day means we are unable to cook a proper meal. Is this what we should be doing?
What Should My BMI Be And How Do I Calculate It?
What is BMI and is it important to your health?
I Have So Many Christmas Functions And Parties Coming Up, How Am I Expected To Lose Weight?
Some helpful advise for those not wanting to jeopardise their healthy lifestyle over the holiday season.
Can I Drink Coffee Before I Exercise?
Tired before training? Is coffee a good idea…?
Should I Avoid Exercise Because Of My Arthritis?
Unsure where you stand with weight training if you have Arthritis? Read on…
Should I Do A Detox/Cleanse?
Somewhere along the line, some well-meaning ‘health guru’ got the idea that our bodies needed periodic cleansings. What is it actually doing to our body?