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.

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.

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

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 lifestyle.photo.PNG

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

Portion Control, Are Our Portions Too Big? (plus Banana Bread recipe)

One of the things we noted on many of your bucket lists for 2015 was portion control. How much is enough?……..it’s really difficult to gage!

Serving sizes have gone up drastically in the last 20 years, particularly on packed food (think of the old polystyrene coffee cups compared to the extra large, tall, grande latte we slug down these days. Or the tiny choc chip cookies mum made compared to the over indulgent cookies the size of bread and butter plates you currently see in cafes). Everywhere we turn there are supersize, upsize, megasize and don’t get me started on the “serve yourself and come back for seconds buffet”!

Even if we’re eating a well balanced nutritious diet full of whole foods, it’s hard to judge how much we should be consuming. After all it’s calories in versus calories out and we need to find the right balance on a personal level.

I came across these helpful products at a professional development day I attended last year on “Managing a Healthy Weight”. The sports dietician who ran the session highly recommended this as a tool to keep our portions in check. It comes in the form of a plate and bowl that have the recommend serving sizes of our macronutrients (carbs, protein and fat) and the serving sizes we should be aiming for.FullSizeRender

It gives portion sizes for men and women who want to maintain weight as well as portion sizes for those wanting to drop weight.

All you need to do is ditch the fancy crockery for a few weeks and replace it with these melamine plates while you adapt to how much the recommended serving size is for your lifestyle. We have purchased some plates and bowls from the portion perfection range and will have them at bootcamp this week.  We have four of each, plates are $14 and the bowls $7, but we can order more in bulk if required. Or you can order them individually, visit the website  https://www.greatideas.net.au/portion-perfection/men.html Please let us know if you would like one to help you keep your portions in check.


Moving on to the Blueberry Banana Bread recipe I created yesterday. Now as you may know I’m not one for following recipes, I just threw this together without measuring anything with a bunch of ingredients I grabbed from the pantry. The measurements are a guide only, add/take-away to get the right consistency for the perfect mixture…

2 ripe mashed bananas, 2 pots of unsweetened apple puree, 2 eggs, 3/4 cup Chobani greek yoghurt, 3 Tablespoons coconut oil and 2 Tablespoons of rice malt syrup melted in the microwave, 1 1/2 -2 cups of wholemeal SR flour, 1 tspoon of baking powder, 1 cup of crushed walnuts, 1/2 a cup of LOCALLY SOURCED blueberries and a handful of slivered almonds for the top.

Mix all the wet ingredients first then add the flour and baking powder stir until well combined, mix through walnuts and blueberries. Line a slice tin with baking paper and spray with oil, pour in mixture and sprinkle with almonds. Bake at 165 for 30-35 mins. PicTapGo-Image


















As you can see I had a bit of a bake-off yesterday. The recipes for the protein balls and jaffa muffins are under the recipe tab. Hey, watch your portions!






What’s in your bucket for 2015?

“Insanity: doing the same thing over and over again and expecting different results.”
-Albert Einstein

Is this you? Are you insane? This year it is time for change! What do you want? Where are you going?  Do you have the results you want?

We are taking a personal approach this year. Rather than think of ourselves as dictators and be forcing everyone to make the changes that we focus on each term, this year, we would prefer to be known as “facilitators of change”.

That’s why, in 2015, we are turning the tables and getting you, as an individual, to choose your goal. That’s right, we are getting everyone to start their own “bucket list” of what they want to achieve and when they want to achieve it.

Your goal can be recorded on the bucket list sheet. We will keep you accountable and support you on your individual goal. We will push you when you need pushing and give you the advice to accomplish what’s on your bucket list this year. All you need to do is  fill out the form we provide and hand it back to us for safe keeping. All goals are confidential.IMG_1494












For example: your goal may be to run your first 10km race by the end of the year or compete in your first obstacle race. By us knowing your goal we can push you through certain parts of our workouts that will compliment your running or strengthen your upper body for you to have the best chance of accomplishing  your goal.

Or, you may want to improve your nutrition, fit into that pair of jeans, be a healthier version of you, achieve the perfect pushup, give the deepest squat possible. Whatever your goal we are here to give you the support and encouragement required to hit the nail on the head.

Don’t be left in a rut doing the same thing over and over and not getting the result you want. IT’S TIME FOR CHANGE. Reach for the stars, make a plan and do the work required to complete what’s in your bucket!

Crabtree Fitness Transformations, 2014

Welcome to our Transformations Page for 2014!

As trainers, we are rewarded on a daily basis through changing people’s lives for the better. The results gained by our clients keep the fire in our bellies burning and makes us realise how important quality of life is for so many people. All our clients have transformed their lives in one way or another. The following clients have been chosen for our transformation package because of the outstanding lifestyle changes they have made to improve the quality of their lives!

These transformations are not just about the “before and after”, the amount of weight lost or dramatic unsustainable changes. As you will see in the following testimonials, the benefits are about a variety of positive life changes, such as an improvement in physical health, mental health, confidence and self esteem. These guys have become more ambitious and continue to set goals for themselves.

We have not used photo-shop or altered the “after” images in any way. The clients all provided their own “before” photos and the testimonials are all in their own words, unedited by us. We thank them deeply as it takes great courage to put yourself out there in the public eye, particularly the use of the before photos! Congratulations to Claire, Matty, Elli, Elise and Chrissie!

CLAIREphoto 2-2 copy

I have been working with Crabtree Fitness Professionals since late 2012 and have loved every minute of it!

Whilst many have said they never even noticed I was overweight, I absolutely was. With my upcoming nuptials in November, that was all the motivation I needed to do something about it. I’d been listening to “Jay Quellen” and Paul (half asleep mind you) blabbing on about nutrition for over a year, and thought I might actually take some action to improve my diet. So, since February this year I have been able to lose 15 kilos and have never felt better!

I am constantly amazed by Jackie and Paul’s creativity – we NEVER do the same workout twice. I’ve always been an active person through my involvement in sport, although I’ve never really enjoyed working out. I absolutely LOVE coming to bootcamp and sweating it out with my fellow morning comrades. The social element of morning bootcamps has really helped me with this too. Without Kirsten, Sal, Barbie, Hobes, Kaz and Heady I wouldn’t have felt the pressure to not hit snooze on the alarm, and to just get up and do it! I’m moving back to Melbourne next year, and I know I’ll never find another Crabtree Fitness – I’ll miss you guys terribly! Thanks for everything you’ve done. I could not recommend Jackie and Paul higher, they are truly absolute legends!!photo 1



I decided to join the Crabtree Fitness Professionals earlier this year after suffering quite a few years of back pain. My wife had been going for a couple of months and suggested to give it a go. Great decision!
Getting up early a couple of times a week to improve my fitness and core strength has enabled me to do a lot more things with my two girls without discomfort. Increasing my fitness and strength has got me interested in entering some running events with the goal of a few half marathons next year.
I have always kept reasonably fit by playing footy and cricket, but by joining Crabtree Fitness it has taken me to a new level of fitness and training, with an improved quality of life.photo 3-2 copy



Over the last few years I had put on weight, I always had a plan to do more exercise, but I couldn’t find the motivation on my own. I joined Crabtree Fitness about a year ago, those first few weeks were tough going, everything hurt!
I have now lost 10kg and I am so much fitter and healthier. I really enjoy our sessions and have met some great people.
I also joined the learn to run group and completed the 6km at Run Ballarat, a huge achievement for me! Thanks Jac and Paul for your ongoing support.photo 3-2



I can’t thank Jackie and Paul enough for all their help over my time at Crabtree Fitness Professionals, so far. I have learnt so much about taking care of myself.

I have changed a lot, not only physically, but have mentally developed more confidence which is something I really struggled with. They are absolute superstars!photo 1 copy



I have been working out with Crabtree Fitness Professionals for almost 18 months. As a mother of two, it is important to me that I am able to continue to keep up with the kids and show them that being fit and healthy is the way to go.

I maintain an active lifestyle and try to do 10,000 steps a day.  I have a very active lifestyle with running and the gym but I  have found Crabtree’s style of fitness to be that bit extra that I needed in my exercise regime.  I do a boxing and a bootcamp session each week and the ever changing workout style is one I enjoy, with no two sessions never being the same. Sometimes it can be tough going, but a good tough with Jackie and Paul on hand to motivate me through that last little bit.

No matter how hard I tried since having children I was never able to regain my body to a point that I was completely satisfied. The combination of a doing variety of workouts as well as keeping a “Jackie inspired” food diary (which made me cut back on the no so healthy snacking…) has allowed me to drop those last few kilos. I feel fit, healthy, happy and inspired.photo 4

crabtree fitness buninyong mt clear victoria

Crabtree Fitness Top 10 Health Tips

Crabtree Fitness Professionals are a team. Paul and I are known to play out “good cop, bad cop”quite well! One of us has to be on the good side, while the other gets the daggers in the back as the “nasty” trainer! We share the load!

Normally, I’m the editor/head-writer putting together the blog posts/recipe’s etc. But today I’m handing the reins over to Paul. We are both passionate about helping you to be the healthiest version of you, so here are our Top 10 Health Tips to get you on track for summer, which is not far away! Over to you Paul….
top 10 health tips


1.GET ENOUGH SLEEP-if you get more than 8 hours sleep not only will you feel better you will be more likely to exercise, more likely to have breakfast and more likely to plan your meals. If you don’t have enough sleep you will have lower energy stores(glycogen) and have raised stress hormones(cortisol), which raise blood pressure. Also…you can’t have a late night snack when you’re asleep!

2.EAT BREAKFAST– if you eat a nutritious low GI breakfast, your energy levels will remain higher throughout the day and the amount of snacking will be lower. The food in your digestive system will increase the metabolism to digest the food particularly if it’s low GI.(the less human interference the better, WHOLE FOODS)

3.PLAN MEALS AHEAD – If you plan your meals and make your own lunch, you will avoid the lottery of buying meals. It is almost impossible to buy healthy lunches which are low in fat, sugar and salt and are low GI. Don’t be fooled by so called healthy menu choices unless you know exactly what is put in the meal and the quality and variety of the ingredients. Save your money and the guesswork by making it yourself.

4.DITCH THE GIMMICK DIETS – Millions of people around the world are able to eat basic foods and maintain a healthy body. Your body needs carbs for energy, protein for growth and repair, good fats for vital bodily functions. Too much of any of them and you are going to store body fat. Fibre is crucial to ensure the digestive system works well. Usually, people who struggle with weight don’t get enough protein or fibre.

5.CUT OUT PROCESSED FOOD – Why is it that in places where fruit, vegetables, nuts seeds, grains and lean meats make up a persons diet they have very little trouble with obesity? Processed foods are full of calories, but low in nutrients, can be eaten quickly and often leave you wanting more!

6.MAKE EXERCISE A PRIORITY -Exercise should be as much a part of the day as eating and sleeping. Don’t think of it as an extra thing to do, think of it as a natural part of your life. Some of the busiest people seem to find time to exercise. If you don’t have 20 minutes to exercise, you might have 5 minutes here and 5 minutes there. It all adds up!

7.DITCH SUGARY DRINKS – One 600ml bottle of soft drink and you already have 2-3 times the daily sugar RDI, not to mention the 250+ calories in one hit! A drink of water and a banana and you will have less than 100 calories and over 10% of the daily fibre you need.

8.NEVER SKIP MEALS – Skipping meals is a guaranteed way to gain weight. You will be more likely to be hungry outside meal times and snack on the processed foods and end up taking in far more calories. It makes sense that if you fill up at meal times on the good stuff you won’t be as hungry when the energy dense temptations are there.

9.DRINK ENOUGH WATER – Our blood is mostly made up of water which carries nutrients to the cells. If we don’t have enough water not only do we feel worse due to dehydration, our blood is thicker and blood pressure goes up! If you are thirsty this is the first sign of dehydration. Make drinking water a routine by having one handy all day, not just when you get thirsty.

10.EAT WHOLE FOODS– Nutrient dense foods are far better than energy dense foods. Foods which are one ingredient rather than a cocktail of many will help you maintain a healthy weight and digestive system. Processed foods usually have added sugar, salt and saturated fat.

For all those people who already train regularly but are not happy with or are not seeing results, follow these TIPS and you will notice the difference! Start with number 1 and you will be well on your way.


Easy Healthy Snack Ideas


We haven’t talked nutrition for a while, so I thought I would get on your back again as we wind our way back into bikini/mankini season. It is important that we take on fuel at regular intervals throughout the day to keep our metabolism firing, our energy levels up and to prevent us from overeating when we are starving later on in the day. Below are some easy protein packed snack ideas to take to work or grab from the fridge/pantry in a hurry.


1. Greek Yoghurt

2. Hard Boiled Egg

3. Hommus Dip with Veg

4. Dried Fruit/Nuts (just a handful)

5. Dates with natural Peanut Butter

6. Sliced Apple with cheese

7. Pre-soaked oats/chia seeds (in coconut/almond milk) add berries for flavour

8. Tinned tunaless from

Healthy Brownie Recipe

Take note that some ingredients are optional. It is a much lighter version than the traditional brownie recipes that are full of butter, flour and sugar.

Ingredients • sweet potato (250g, peeled and grated) • 2 eggs • pure vanilla extract (2 tsps) • rice malt syrup (1⁄2 cup) (optional) • extra virgin olive oil (1⁄2 cup) • baking powder (1 tbl) • bicarb soda (1⁄2 tsp) • protein powder-optional (2 tbls) • cacao powder (1/2 cup) • coconut flour (2 tbls), crushed walnuts (optional)

Method …… Preheat oven to 185°C degrees.

Combine grated sweet potato, eggs, vanilla, rice malt syrup and olive oil in a medium bowl and stir together until well mixed. Add baking powder, bicarb and protein powder; stir to combine. Add cacao powder, mix and finally add the coconut flour. Make sure your coconut flour tablespoons are level as adding too much will absorb to much moisture, resulting in drier brownies.

After stirring everything together line a 20cm x 30cm brownie pan with baking paper and pour the mixture in, the ideal thickness of the layer is about 2.5 cm. Too thin and the brownies might overcook and too thick will result in undercooked middle. Sprinkle with walnuts before putting in oven.

Cook for 25-30 minutes. Remove from oven and cool for 5-10 minutes before carefully removing the brownie cake from the pan. Cut into 4cm x 4cm pieces.



Thank-you For Our Red Balloon Experience

Thank-you to all our generous bootcampers who put in at Christmas last year and rewarded us with vouchers for a Red Balloon experience. We had the opportunity to take the experience yesterday with the help of some dedicated baby sitters for our kids, thanks to Cam and Bianca and Celeste, without you it wouldn’t have been possible!!

So what extreme adventure did we choose? Jumping out of a plane was probably the most death defying choice and the choice that was running through the heads of those who purchased the vouchers. We look pretty terrified don’t we? red balloon sky dive


Well, obviously we didn’t choose skydiving! red balloon balloon

Or a hot air balloon!red balloon helicopter

Or a hell ride on a helicopter!

We decided upon a  less death defying  “Spa Indulgence Package” at a tranquil resort just a short drive away in Hepburn Springs.

This was an absolute luxury for us and probably one of the most relaxing things we have ever done. Time a way for us usually involves countless exercise, keeping kids entertained and rushing from one place to another.

Upon our arrival we made our way to the resort pool and spa where we took many of our endless selfies!red balloon pool

We returned to our room to be greeted by our masseurs for an hour long massage together (apparently my body was loaded with metabolic waste, as it had been years since my last massage!!) Paul is still recovering from his “firm” massage!

We ventured into Daylesford for an exquisite dining experience and retuned to our room where we were really naughty!red balloon cake


We ate cake and read trashy magazines!!red balloon resort

After a devine sleep in the extra king size bed we strolled down stairs for a buffet breakfast! We finished our time away with a coffee stop at a cafe in Daylesford.

We can’t express our gratitude enough, this truly was an experience and one that we will never forget!

Lunches, T-shirts and Miss Muddy

So far this term we have been keeping you on the straight and narrow with our K.I.S.S. breakfasts and snacks. Today, it’s lunchtime.

We have salads, soups, wraps, eggs and leftovers on rotation at our place. Here are some ideas for a simple healthy lunch for your place or your work place. Remember, its all about being organised. Pictured below are our Chicken Quinoa Soup, Scrambled eggs and a toasted wrap which are all ideal winter warmers. Thanks to Alan for sharing his Veggie and lentil soup recipe. You will find them all under the recipe tab.quinoa soupScrambled














wholegrain wrap








lentil soup








Here are the ingredients for a yummy chicken salad including the dressing.salad








As most of you are aware, we are getting some T-shirts printed up for next term and will be taking orders until the end of this week. Make sure you try one on and get your size and preference down on the list. The cost for a shirt will be $15. A few of you guys have decided to get a couple of shirts, which is fine, but as we are pitching in for half the cost of the shirts a second shirt will be $30 (2 for $45, still a bargain). Thanks goes to Matty from SporzBiz for helping us out with these good quality shirts that will wear well. Can’t wait to see them all printed up and covered in sweat!!

A few of the girls are to throwing a team together for the MISS MUDDY event at The Novotel in Creswick at the end of November. We are crashing the party and anyone from Crabtree Fitness wanting to join in the fun can find all the details here   www.missmuddy.com.au   If you’re up for the challenge, when you enter, the team name is “What the Fit” with a wave start time of 10.15am……….. sorry boys, women only!! It looks like an absolute blast and fantastic to have such a wonderful event so close to home.





Snacking Simply (K.I.S.S.)

Often when people decide to lose weight and “get healthy” the first thing they do is drop the snacks from the menu. This is a really good idea if the snacks are hedgehog, snickers bars or the trusty salt and vinegar chips.

But what we sometimes fail to recognise, though, is the fact that eating less is not always the pathway to optimum results. It is important that we eat every 2-3 hours to prevent our bodies from slowing down to conserve what little energy we have left from the lack of fuel. More importantly healthy snacking will also prevent us from eating more or binging later in the day.

If we can prevent ourselves from getting hungry by snacking on healthy convenient foods we will be on the right track to getting healthy and staying that way.

The snacks listed below are on rotation with us, usually as a mid morning/afternoon snack as well as in the evenings.

Nuts/seeds/dried fruit is probably the most convenient snack for those on the run or for throwing together quickly in the morning. I usually have a stash in a sandwich bag in the car to prevent those lunchtime hunger pains sneaking up on me.nuts and dried fruit

Chobani Yoghurt with Berries, Chia, Nuts and Coconut Flakes

Just layer this one up. It’s great for when strawberries are in season or just use frozen berries. Make it before work and the berries will be thawed in time for snack. This one pictured below was made usising chia pudding which is one part chia seeds to 2 parts coconut/almond milk soaked for a couple of hours (made separately).chia pudding








Simple fruit plate with nuts The most basic of snacks and fairly self explanatory!

fruit plate







Savoury Snacks

savoury snacks

Something Sweet……….Raspberry Slice/Muesli Slice/Carrot Quinoa Muffins/Jaffa Muffins/Berry Muffins/Protein Balls  These recipes can all be found under the recipe tab. Cook up a batch on the weekend or when you have a spare 20 minutes and store them in the freezer for a ready to go healthy snack. Please watch your portion size on these! One muffin or one piece of slice is ample to keep you going through until your next main meal. Freeze them separately in sandwich bags to help control your portions.Chocolate raspberry sliceMuesli Barquinoa muffins cJaffa muffinsmuffinsProtein Balls with Green Tea

Food Diary Check………Granola Recipe

We have been working on our food diaries for a few weeks now. This is usually the time when it starts to get a bit hard sticking to the clean eating/eating healthy plan. Consistency is key here guys. Be consistently good and results will follow.

How does yours measure up to the ideal? What is the ideal? Well, “the ideal food diary” would include some of the things listed below;

An adequate breakfast packed full of protein, especially if you’ve just done bootcamp (a couple of pieces of fruit or toast is not enough breakfast).

You should be eating quality food every 2-3 hours, 5 or 6 hours between meals is too long. Our bodies run out of steam and then we tend to overeat when we do eat if we go too long between meals.

Are you getting plenty of veggies and salad in? Not just lettuce and tomato, go the whole hog and include a variety of veg and salad everyday. Grab something different to try every time you stock up in the fruit and veg section on your weekly shop.

Are you including nuts, seeds and whole-grains in your diet? These are a great source of protein and contain good fats for energy production. If you are still eating “white” products try and make the swap to brown (brown bread, brown rice, wholemeal pasta- the browner the better), avoid white foods they are highly processed and are quickly stored as fat if not used by the body immediately.

Are you limiting the amount of processed crap? The less human interference the better!

Are you drinking at least 2 litres of water per day? Please avoid softdrinks, diet drinks and juices, get your calories from food.

Aim to include mostly whole, nutrient rich foods in your food diary. Go through and highlight the foods that aren’t, at the end of each week. It should be at least an 80/20 ratio (80 being nutrient rich). If your percentages are out  it’s up to you to alter your intake to improve your percentages as each week passes. YOU CAN DO THIS.


The following recipe can be used as a breakfast cereal, a topping for yoghurt, a snack on the run or just something to keep on hand to stop you heading to the vending machine for that snickers bar. I made the recipe up this week with the ingredients I had in my pantry (except for the rice bran).

GRANOLA/MUESLI/CEREALgranola ingredients

I used half a cup of the ingredients above apart from the linseeds, I used a quarter of a cup. From left to right the ingredients are; dried cranberries, pepita seeds, sunflower seeds, linseeds, chia seeds, flaked almonds, goji berries, quinoa flakes, rolled oats, walnuts and rice bran. ( omit the oats if you want it to be gluten free)

Mix all the ingredients apart from the dried fruit with 4 tablespoons (or less if you don’t like it too sweet) of melted coconut nectar spread (Safeway, asian section next to the coconut oil). Place on a baking tray lined with baking paper and place in the oven at 160 degrees for 20 to 30 mins, turning so it browns. Remove from oven to cool and add dried fruit. I also added some extra oats and quinoa to make it go further, as well as some sultanas. Store in an air tight container. This is mine mixed with Chobani Yoghurt and berries. D-E-L-I-S-H!!Ganola yoghurt

Next Monday is the Labour Day holiday. There will be NO bootcamps at 6.15am in Mt Clear or 9am Buninyong. We will still be holding our 7.15pm session at the soccer oval in Buninyong. Feel free to come along in the evening or make up for your session on one of the mornings or daytime sessions you don’t normally attend. Have a great week, train hard and eat clean!