As the boss of Australia’s largest sports nutrition company, fulltime firefighter, father, coach to some of Aust best athletes as well as trying to have a social life you can say my head is always pretty full. Many many times Ive reached the point of mental breakdown (almost) but managed to gather myself and grind on. I needed something in my life to be able to start to manage my galloping brain more effectively. Enter mindfulness meditation, this little baby has saved mine (and probably others’) life many times. Not to mention the research is very clear on meditation lowering blood pressure, reducing anxiety, improving work performance and dramatically lowering cortisol. We know chronic elevated cortisol can lead do adrenal dysfunction which will cause all sorts of problems, notably fat loss and muscle gain. YES THAT’S RIGHT, McNALLY MEDITATING LIKE A HIPPY WILL HELP YOU BURN FAT AND BUILD MUSCLE Continue Reading –>
Once denounced for its abundant fat content, coconut oil has once again found favour with health gurus because of its unique combination of fatty acids that have proved to be highly beneficial for your health. With almost 90% of the fatty acids in it being saturated, it is one of the richest natural sources of saturated fat. New studies have shown that saturated fats are not harmful, debunking the old artery-clogging myths. The saturated fats found in coconut oil are called medium chain triglycerides (MCTs), which are metabolized differently.
Anyone who has worked with me as a client knows that magnesium is one of my staple supplements. During Biosignature Analysis a good practitioner can always assess how well a person sleeps. Magnesium is always a ‘go-to’ in the first instance for sleep problems. It has a host of other benefits which I would like to get into in this article!
I have a love hate relationship with my 30cm piece of foam. I am often heard to be screaming in pain like a banshee to have my partner run into the room with concern only to find me on my side rolling my damn ITB out. So many injuries come from short, tight muscles and adhesions and stretching will only take you so far to restore a muscles functional length.
Foam rolling involves applying pressure to specific points on your body by rolling your muscles against a firm foam roller. In the process, you use your own body weight and agility to mimic a gliding massage. The idea is to restore your muscles to their normal state, which means to make them healthy, elastic and ready to spring to action at a moment’s notice. Also known as self-myofascial release, it was once the domain of professional athletes but it has now become a normal part of everyday exercise.
This blog is quite sentimental to me as it sits in the space of realisation and acceptance of an incorrect way of thinking. It’s quite possible that many others have and still do think this way.
I feel that I’ve finally accepted I am never going to be Miranda Kerr skinny, nor am I going to make my legs long like hers either. I also realise that I’ve been given this extremely womanly body which is so strong in many ways. Now that I am embracing my curves, I feel happier than I ever have in my entire life. It’s only taken me 31 years to realise. Most of my life I have heard from others that my figure is something else, like sexy, solid, booty-licious and for a large portion of my 31 years, I have never being comfortable with taking compliments. I can now very confidentially and happily take them and embrace what others have to say about my body. It’s about loving the skin you’re in.
For too long has butter been the red headed stepchild of our refrigerator. Cast aside and vilified by the fat phobic. It’s time to educate the masses on this dead set super food! I am hoping those that follow my musings are already well aware that we now know the whole cholesterol causing heart disease thing to be bogus and that the mass media are selling our health down the river by promoting artery tearing, inflammatory, chemical shit storms like margarine and vegetable and plant oil spreads. In fact a recent study showed men eating real butter had half the risk of heart disease as those eating margarines and plant spreads. Plus check out the attached image. If ants don’t want a bar of it and go straight for the natural source there’s a good indicator!! Here’s a quick summary of why I eat a tonne of it and it features heavily in my athletes meals:
Most people are aware and have a basic understanding of the calorie expenditure formula or chart. Calorie expenditure refers to the amount of calories you consume in a day in comparison to the amount of calories you burn in a day. With reference to this formula, we understand that for effective weight loss, the calories in or consumed need to be lower than the calories out or burnt. Taking into consideration that the body also burns calories throughout the day performing necessary functions, known as your basal metabolic rate (BMR). Sadly, this calorie expenditure formula is most commonly misinterpreted, taken to extremes and misused by so many women.
Ok straight to the point – BULLSHIT. Another example of why we shouldn’t allow “abstract scientists” to read abstracts from studies and report on them. The media grabbed hold of this story, it hit television, newspapers, radio, magazine etc and spread misinformation that omega 3’s increase prostate cancer risk!
Basically what this study has shown is a link (not a cause) in men with prostate cancer and their omega 3 levels in the blood. It took data from a different study, split the men who had been diagnosed with prostate cancer into one group and men without prostate cancer into another. It was concluded that there was a 71% increase in cancer in the men who had the higher levels of omega 3 in their serum.
During the recent seminar series the question has popped up several times “What do you think of occlusion training?” so let’s have a look at that this week.
What is occlusion training?
Occlusion means “An obstruction or closure of a passageway or vessel”. In terms of training the obstruction comes from a tight band, tourniquet (yes like a junkie), or cuff wrapped around a muscle as close to the origin as possible to restrict the blood flow. So for example if training legs you may wrap around right up near the groin, for biceps or triceps you wrap the upper arm as close to shoulder as possible etc.
After spending a lot of time working with females, most of whom train for one thing or another and looking at many many hormone panels it has really blown me away just how little the average female seems to know about their hormones. Especially as they relate to the menstrual cycle. This article will be a bit of an insight as to what is going on inside a healthy females body, why, and how to manipulate your diet and exercise to make use of the hormonal see saw. I would love this to become common knowledge instead of anytime the term “period” is used we try to block our ears.
It is important to remember there is no “normal” cycle. So long as it’s regular that is the main thing. Some women have a cycle that last 26 days, some 30, some 31 etc etc with the average cycle being thought of as 28 days. I will focus my numbers based on this.
After any type of workout the body needs to replenish nutrients. One of the primary groups of these nutrients is proteins. A window of opportunity exists post- workout where protein synthesis is maximised. To effectively and efficiently take advantage of this effect 1-2 serves of Aminologic WPI should be consumed immediately after training.
WPI- has one of the best biological values of any proteins. It has an extremely rich essential amino acid (EAA) and branched chain amino acid ( BCAA) profile. These are important for muscle growth, recovery and a healthy immune system.
-Aminologic WPI contains virtually no fat or carbohydrates making it not only a great muscle building tool but fantasticfor the everyday person looking to maintain muscle tone while burning fat. It is a cross flow micro-filtered and ultra-filtered WPI making it one of the highest quality and purest proteins available, not to mention it mixes instantly and tastes fantastic.
Ingredients: Whey protein Isolate, cocoa, flavours, thickeners(412,466), sweetener(sucralose),soy lecithin.
Servings per Container: 25
Serving Size: 40g
Ave Qty per 40 g Serving
Ave Qty per 100g
Directions for use: Mix 40 g (1 1/3 Scoops) with 200ml-300ml of water or low fat milk. Consume up to 3 times daily.