What is 
FITNESS?
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Nutrition, Education, Results 
Fitness is more than just the gym, it's everything that encompasses your lifestyle.

Do you feel like you are doing all you can at the gym?


Training 5 times a week but not seeing the results you expected?

Let's look at the bigger picture...

What do you choose to put in your mouth to fuel your system 3-6 times a day?


How do you move your body outside gym?

Are you sleeping sufficiently?

Do you have stress management techniques in place?

Contemplating these types of questions is so important if you ever want to realise your goals.

In fact, their importance is often overlooked and undervalued with the 1hour spent at the gym greatly overvalued
23:1
Outside Gym: Inside Gym
NUTRITION

Is a forever moving journey, one
 we will adapt and change through time to suit our goals.

These are our tips we have found best to dial in daily nutrition.

It is a great exercise in educating yourself to really take a look at how your lifestyle choices affect your goals.

✓ Record what you eat on "my fitness pal" for an entire week

(This exercise alone often helps increase awareness around food consumption)


✓ Look at your daily and average macronutrient intake (% from Protein Fat and Carbs)


✓ Ensure you are consuming at LEAST 2.2g/Protein/kg lean muscle mass (we recommend performing a DEXA scan for accurate measurements)
E.g 80kg at 15% body fat = 68 X 2.2 = 150g/protein day


✓ Spread the 
consumption of these 150g out over the day and always pair it with fibrous carbs (vegetables)


✓ Start the day with a protein and fat based meal


✓ Don't consume too many calories or too little, this is individual, again refer to your DEXA scans for a guide


✓ Avoid Sugar, Alcohol, Processed "food", vegetable oil


✓ Minimise dairy depending on your tolerance levels and opt for full
fat options


✓ Don't avoid healthy fats


✓ Drink enough water (body weight X 0.033) 
80kg X 0.033 = 2.64L/day


✓ Sleep 8 hours/night and manage stress levels daily


✓ Supplement with a high-quality fish oil/krill oil, multivitamin and consider
vitamin D supplement if sun exposure is low (the majority of us)


✓ Get your blood work checked regularly


✓ See the Dentist regularly


✓ Treat yourself 1x MEAL per week (not an entire day) and preferably on a training day or after activity


✓ Consider a period of cycling carbs, you will have to experiment with what works best for you here are some strategies:


      * Very low carb from when you wake up until dinner and adding A serving of "heavier carbs" (rice, potato, quinoa, couscous etc) at dinner time. This works well if you are training at night, be sure it is only a serving, not the whole plate though!


     * Very low carb for 3 days (half your protein requirement or less per day), using the above example it would be 75g or less, then on the fourth day eat a 1:1 ratio of carbs and protein. Make sure this refuel day occurs on a training day


    * Eat moderate carbs about 25% every day and occasionally fast 1-2x week


    * Fast daily i.e eat dinner at 6 pm then don't eat your next meal until say 10/11am

If you implement these tips you should notice a great improvement


We understand that nutritional advice is often overwhelming and we endeavour to make it as simple as possible for our members/ 
Healthy Recipe Inspo
Need some healthy recipes inspiration to keep you motivated and on-track? 

Check out our favourites:

* The Other 23 Hours by Amy

Lyndi Cohen, The Nude Nutritionist 


* The Merry Maker Sisters
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