Crabtree Fitness Term 4 Newsletter…..things you need to know.

Here’s some important information for you as term 3 comes to a close. We will be heading outside again in Term 4. Please take note of the venues.

Mount Clear early mornings will be heading back to the Mt Clear Reserve for the start of Term 4, Monday 5th of October.

Our evening crew will move across to the Mt Clear Reserve on Monday nights and be based at the Buninyong Primary school on Thursday nights for now.

Gold Coin holiday sessions will be held in the second week of the holidays at 9am Monday 28th September and 9am Thursday 1st October at the Mount Clear Reserve. Bring the kids for a run around and some fresh air! These sessions will go ahead rain, hail or shine!

Kids Bootcamp spots are filling up, please let me know if your kids will be joining us- (if you haven’t done so already ) or let your non-bootcamp friends know we are providing this again in Term 4 and they are welcome to join us!
3.45PM -> 4.30PM


$60 or CAPPED @ $100 PER FAMILY
Free Crabtree Fitness water bottle for every child!

We will be doing fitness testing some time next term so make sure you stay active over the holidays! Grab some workout cards this week at bootcamp or head over to the workout tab on the website.

We’re looking forward to recharging the early morning batteries over the break to keep our passion burning for what we do best! And it will be fabulous getting out in the fresh air again next term with some warmer temperatures (we can’t guarantee this or guarantee that there will be no burpees next term!!)IMG_1185

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3.45PM -> 4.30PM



$60 or CAPPED @ $100 PER FAMILY


Contact Jac or Paul 0431 466409 or

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Introducing Crabtree Nutrition Coaching

It gives us great pleasure to announce the new branch of our business…. Crabtree Nutrition Coaching!

It’s a mess out there, isn’t it? With fad diets, hard-to-follow nutrition information, and a flashy new app every week, the fitness world can be a confusing place. Is it any wonder that most people have a hard time figuring it all out? We’re aiming to fix that.
How? By giving control back to the people who are ready to make a change…and who want something more than a 12 week week menu plan.

Over the last 6 months throughout my course I have learnt all about nutritional science and how to put healthy eating into practice for all kinds of individuals. This is not a one size fits all approach to nutrition.

Up until now we have shared basic nutritional tips with you, which has helped a lot of people to get a good understanding of what healthy eating is all about. But sometimes this is not enough, this is where our coaching program can take it to the next level. We will work one on one with you.

We use a nutritional progression model that helps you change your habits. It’s the opposite of a diet, and it works. We won’t just give people information and send them on their way. Instead, we teach them how to use that information, and put it into daily practice.

And when people have the best information, specific habits to follow, and know how to fit it all into their busy lives…well, that’s when truly remarkable things start to happen.

Learn how to take control of your nutrition and transform your “bad habits” into a healthy lifestyle.

Over the next few months we will be working with our “guinea pig” clients to perfect our system so we can hit the ground running with confidence as we launch our nutrition coaching program at the beginning of next year. We will follow their progress so that you can see that this can work for you, no matter what your goals are.

We have chosen four people who are all taking different nutritional pathways.Crabtree Nutrition Coaching Team

From left to right our team members goals are…..

Client 1, to build muscle, then shed body fat to enter a fitness competition (think tiny bikini and crazy heels on stage). Disciplined nutrition and specific training techniques are our focus……

Client 2, to continue her journey after losing 20kg, to tone up, learn more about nutrition and how to train smart…………

Client 3, fat loss, food education for her and her family with permanent lifestyle change and healthy eating habits……..

Client 4,  accountability to achieve her fat loss goals with lifestyle changes and implementing habits that have been difficult for her through years of fad dieting….

Follow their progress, get nutrition tips and recipe ideas on our new Instagram account @crabtreenutritioncoaching

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Add A Bit Of Variety To Your Life! (Challenge alert)

I’m not sure about you but the the supermarket trip is a case get in and get out as quick as I can. I despise the weekly supermarket shop, hence why I limit my time inside and get it over and done with quickly. There is, however, one little problem with this approach- I tend to buy the same foods very time I shop!

Our ancestors thousands of years ago enjoyed up to 150 ingredients each week. But current research shows that most people have just 20 different foods in their weekly diet. We need to get back to our ancestral habits and add a bit more diversity to our diets so we can ensure we are getting all the nutrients, antioxidants, vitamins and minerals needed for us to be functioning at optimum health.

Our bodies can hit a bit of mundane plateau digesting, absorbing, metabolising and transporting the same old foods, day in day out, for energy production, cell repair and a host of other things I won’t bore you with. The body has the uncanny ability to be very efficient, it doesn’t have to work very hard when you do the same thing over and over.

It would be a bit like us doing the same workout at bootcamp every single session. Not only would this be boring but our heart, lungs and muscles would adapt to the same stresses we are putting on them every day. Take, for example, this week when we introduced some new exercises. Our muscles weren’t used to the stresses of these new exercises and they responded by being VERY SORE! But being the clever little bastards they are, they will repair and get stronger for the next time we put them under the same load and we won’t get as sore. That’s why we like to mix things up a lot- to keep our bodies guessing what’s coming next!

The foods we eat have the same impact on our digestive systems. Throw some new foods down, particularly high-fibre whole-foods that you haven’t had before and the body needs to work hard, it becomes a metabolic machine and burns more calories at rest, which is always nice!

So, I’m putting to you (and myself) a “challenge“! Every week for the next month I want everyone to buy (and eat) at least 5 different foods (this does not include 5 different “design your own burgers” from McDonalds). Start with the produce section at the supermarket, there are so many choices but we tend to buy the same fruit and veg. Look for what’s in season at the moment, or head down to the local farmers market and broaden your imagination there. Try some quinoa, buckwheat, lentils, greek yoghurt, green tea…the possibilities are endless.

Lets go out on a limb and outside our food comfort zone and live on the edge! I will be checking in and asking everyone how they are going on this- I DON’T WANT TO SEE A LACK OF HANDS IN THE AIR WHEN I ASK “who has had something new to eat this week?” Start a shopping list,  get out there and do it, you may just like some of this stuff (except kale, it tastes like shit).less from

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What McDonalds and Cadbury Aren’t Telling You

I’m here to put the record straight! Over the last 3 months I’ve been studying hard! It’s been a slog and a mind blowing, overwhelming, factual experience. I’m about halfway through to becoming a qualified Precision Nutrition Coach. We have covered all the nutritional science so far and I’m about to start on client coaching. I won’t bore you with everything but I’ve made a summary of the most important things we have covered at Precision Nutrition……

The foods we eat and the exercise we do have a detrimental effect on our overall health!

Our bodies contain 100 trillion cells, our nutritional intake is a reflection of how well each of those cells performs/functions. If everyone was aware of the impact our nutritional intake had on us at a cellular level and the way our brains are wired, we would certainly think twice about consuming large amounts of trans fats, salt and sugar again! (McDonalds, anyone?)

It’s not only nutrition, but exercise also plays an important role in our cellular health and function. All I can say is -lucky you guys are smashing it out on the gym floor! The more we exercise, the more our bodies respond, getting fitter and stronger. Being consistent with exercise is reducing our risk of disease, the effects of ageing and making us calorie burning, metabolically active machines!

Important Points to Remember For Good Nutrition and Health.
-Eating whole foods controls our appetite and our energy balance (calories in, calories out).
-Eating processed foods interferes with our appetite signals, leaving it easy to over-eat.
-Calorie counting can be out by as much as 20%, this is a very inaccurate way to control our energy balance.
-HIIT (high intensity interval training) is the most efficient and effective form of exercise for overall health/fitness and fat-loss.
-Regular protein intake at each meal keeps our metabolism high, keeps us fuller for longer and helps with recovery so we can workout harder…. creating awesome results!
-Consume mostly good quality carbs (veg/salad/whole-grains) for energy.
-Poorer quality carbs are best immediately after exercise (if at all). Best to have that sleeve of TimTams after bootcamp, not before!
-Fibre is our friend, get plenty of it! (all the good stuff contains plenty of fibre)
-Carb and fat intake should be equal for energy. If your meal contains higher fat ensure you have less carbs, if your meal contains more carbs ensure you have less fats. (remember, higher carb meals are best after exercise).
-AVOID FRUCTOSE!!! Fructose is NOT your friend. Sugar (sucrose) is half fructose. Any fructose that is not used for immediate energy is STORED AS FAT. 80% of supermarket items contain added sugar (fructose) in some form.
-Fruit contains fructose but it’s ok as it contains your friend, fibre!
-Beware of fad diets! All plans have severe negative energy balance for short term weight-loss. They cut essential macronutrients which limits variety/narrows stimuli(gives you less options)/ limits food consumption. They are not sustainable in the long term. Don’t be sucked in by “Media Mythology”! The weight loss industry and food companies are feeding you bullshit to get you sucked in and give them money!
-Focus on health, performance and body composition.Purposeful exercise and intelligent eating

I will give all our boot campers a hard copy to refer to this week.


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What is Good Nutrition? The Answer May Surprise You!

It is a puzzling question……what is good nutrition? There seems to be a lot of different answers out there at the moment. Does good nutrition mean eating fewer sugary desserts? Or does it mean eating more fruits and vegetables, eating less meat and/or fewer carbs, less dairy, less grains, no gluten? Or is it eating a “balanced diet”?

Since I started my Precision Nutrition course we have covered a lot of mind blowing stuff and none more so than the answer to this question! This term I want to establish exactly this…What is good nutrition?

Well, there are five important points that cover the definition of good nutrition….

1. Good nutrition has the correct energy balance (energy in/energy out).

2. Good nutrition focuses on nutrient dense food.

3. Good nutrition gets results

4. Good nutrition is sustainable in the long term

I would like to cover number five today. I was blown away by this and wanted to share it with you straight away. This is really important to us, particularly this year, our year of “the bucket list” with our mission of fulfilling individual goals.

Number 5 on the list of good nutrition is all about where our focus lies!

5. Good nutrition focuses on health, performance and body composition.

You see, a lot of us tend to focus solely on body composition (losing fat/gaining muscle). Is good nutrition all about looking good naked and having a flat stomach? Well, no! These strong motivators can easily lure us into the world of crash diets, unneeded supplements and unrealistic diet plans. Rather than focusing solely on the visual outcome of body composition we should be focusing on our health and performance as well.

For example, starving yourself on an extreme diet plan may improve your body composition in the short term but what is it doing for your health and performance? Fad/crash diets may leave you feeling weak, affect your immunity and leave you too tired to workout at a high intensity.

On the other side of the equation you maybe focusing entirely on performance. You’re training for a half marathon and then come home eat a pie, a can of coke and a block of chocolate! And that’s going to affect your health and body composition as well as your performance.

The diagram below shows that we need to link together all three components to achieve the goal of good nutrition. HEALTH, PERFORMANCE and BODY COMPOSITION. performancehealthbody

Focusing strictly on any one of the goals above to the exclusion of others can lead to problems. Good nutrition should improve the way you look, feel and perform!

If we fuel our bodies correctly it makes us feel better and in turn makes us perform better which then leads us to look better.

Ask yourself, did my food intake this week lead to good health and better performance?

We will cover all five points of good nutrition in detail this term which will give us the skills to maintain a balanced and healthy lifestyle  for the long term.

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How To Choose Healthy Packaged Foods (plus chicken nuggets and chips recipe)

crabtree fitness healthy lifestyle
Some of you may have seen this before but it is worth posting again. This was one of the first nutritional guidelines we gave out when we first started a few years ago. I still use it and its a really handy template to have with you on your regular trip to the supermarket.

With so many “healthy” claims being made by companies on packed food it is really easy to become confused or even mislead about what is healthy. Companies can pretty much print what ever they like on packaged foods….light, lite, healthy, low fat, fat free, raw, sugar free, high fibre, iron man food, low GI, baked not fried….. the list is endless. These are all ploys to get you to buy their product!

But one thing they can’t lie about is the information contained on the nutrition information panel. Always check the column “per 100g” as opposed to the serving size as these can be quite deceiving (remember our 1/4 cup serve of corn flakes, thats totally unrealistic).

We are listing fat, sodium (salt), sugar and fibre on the following table to give you an idea of what is high, low and what we really should be aiming for if you’re wanting to lead a healthy

We will be handing out some laminated hard copies for you this week.

Here’s a healthy, non packaged alternative for the kids (and adults) of chicken nuggets and chips!

We are using sweet potato and chicken breast  instead of the deep fried and highly processed crap.


1 large long sweet potato, 1 tbsp of olive oil, 1tsp of paprika, 1 tsp of turmeric, salt and pepper, 1 egg white-beaten, 1 clove of garlic-grated, 1 tbsp of chopped parsley.

Heat the oven to 200 degrees. Cut the potatoes lengthwise in to long strips so that they look like chips. Throw them in to a freezer bag with all the ingredients except egg white, garlic and parsley. Shake until coated. Scatter on lined baking tray and bake for 20-25 mins. Remove from oven and baste with remaining ingredients. Turn oven up to 210 and bake for another 10-15mins, keep an eye on them.


3 large chicken breasts- chopped into large cubes (serves 6), 2 eggs-beaten, 1/3 cup grated parmesan, 1 tbsp of parsley-chopped, juice of half a lemon, 1/4 cup of olive oil, 1/2 cup quinoa flakes.

Coat the chopped chicken breast in the remaining mixed ingredients. Pan fry in a hot pan coated with olive oil spray. Turn once browned and reduce heat to cook through. Serve with sweet potato fries and fresh garden salad with a wedge of lemon.PicTapGo-Image

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