11 Jan 2018
11 Jan 2018



2 ripe avocados, skin and stone removed
60 g (2 oz / 1/2 cup) cacao
125 ml (4 fl oz / ½ cup) organic maple syrup
125 ml (4 fl oz / 1/2 cup) coconut cream
60 ml (2 fl oz / ¼ cup) cold-pressed coconut oil
1 teaspoon vanilla bean extract
Pinch of sea salt


Combine avocado, cacao, maple syrup, coconut cream, coconut oil, vanilla and sea salt.
Blend until smooth and creamy.
Divide into serving glasses or Kliner glass serving jars.
Refrigerate for 2 – 3 hours to chill completely or enjoy immediately if you can’t wait that long.
Decorate with whipped coconut cream or mascarpone, then garnish with freeze-dried raspberries.
Enjoy the ultimate chocolate indulgence.

11 Jan 2018
11 Jan 2018

Training your weaknesses.


Step 1: Identify Your Weaknesses

Sure, this probably sounds like a no-brainer, but it’s not as easy as it might seem. Actual weaknesses are usually the easier of the two to identify. These are areas where you just stink. Like tripping over the rope repeatedly as you try to skip. Or more generally, you may struggle to break parallel and reach depth on your squat, and you have a weakness in the area of mobility.

Step 2: Pick a few to focus on

If you’re anything like me, your weakness list might be a bit long. As in 27 items long.... Yes, it can be overwhelming to look at yourself and the areas where you want to improve, but having a solid understanding of the big picture can help you to identify the baby steps you’re going to need take to get there.

Step 3: Set Goals

Setup S.M.A.R.T goals. Goal setting is a bit of an art in and of itself, but setting achievable goals is an important step in improving your weaknesses. 

Step 4: Create your plan

Now that you know you’re weaknesses, have chosen which to work on, and set goals around those areas for improvement, it’s time to formulate your plan.

Step 5: Get ‘er done!

You’ve laid all the ground work, and now it’s time to put your head down and do work! This should be the part of the process that is the most fun. Remember, show up every day.

Step 6: Retest and reassess

Once you’ve completed your goals and plan, the time is finally here to see how far you’ve come. Retest yourself and your weaknesses then reassess your next steps.


11 Jan 2018
11 Jan 2018



We give six typical resolutions a massage.


We all know New Year’s resolutions have a bad rep, with less than half of us sticking to our promises by the time June hits. Despite our good intentions, the main problem is we’ve usually made grandiose commitments that are too vague, ill-informed or difficult to stick to beyond the first week of January (sound familiar?). But this isn’t a reason to give up on yourself: the following resolutions are so simple, you’ll be set to slay your health goals in 2018.

Old resolution: “I want to stop [insert bad habit here]”
Why it doesn’t work: If you’ve been trying to kick a certain habit for years, but haven’t, it’s likely because you’re trying without any awareness.
New resolution: “I’ll practise 10 minutes of mindfulness daily”

“In order to break a habit, you have to first be aware that it is happening. Mindfulness allows us to be present with what is happening in any given moment, so we can choose our actions and break our habitual patterns,” psychologist Mary Hoang from The Indigo Project says. “Create a habit of sitting quietly for five minutes in the morning and five minutes before you go to bed. Try ‘Mindfulness of breath’, a simple technique that involves focusing your attention on the sensation of the breath as it enters and exits the nostrils, or use apps such as Headspace or Smiling Mind if you need some guidance.”

Old resolution: “I’m going to drink veg juices every day to lose weight”
Why it doesn’t work: Juices are filled with extra kJs, contain little fibre and don’t keep you satisfied, meaning you’re likely to eat more to compensate (and hence, put on weight).
New resolution: “I’m going to eat fruit and veg whole”

“While it’s fun for hardcore health-foodies to down greens via a straw, most of the palatable juices available simply contain too much fruit in one go. This can be hard on the digestive system to process and can result in abdominal pain and bloating,” dietitian and nutritionist Larina Robinsonsays. “Stick to eating your fruit and vegetables whole instead, so you get all their filling fibre, and less of the sugar rush.”

Old resolution: “I’m going to sleep more and stress less”
Why it doesn’t work: When life gets busy, it’s easy to prioritise work and going out over sleep, both of which end up increasing your stress levels.
Replace it with: “I’m setting a daily reminder to be grateful”

“Research shows that having a gratitude practice can increase sleep quality by 25 per cent, plus lower stress-related illnesses by 10 per cent and increase positive emotions and productivity,” Mary says. “The act of practising gratitude also releases dopamine and serotonin into the brain, which has the same effect as taking an antidepressant.”

Old resolution: “I’m going to exercise like an animal to get better results”
Why it doesn’t work: After those first few intense sessions at the gym, you’re in so much pain you couldn’t be bothered going back (Netflix and the couch are less torturous).
New resolution: “I’m going to treat my workouts as moving meditation”

“When you exercise, are you really focusing on what your body is doing or are you miles away thinking about trivial things?” asks Darren Cox, functional wellness practitioner at Total Reformation. “If there’s one time in your life when you should be 100 per cent focused on your body, it’s when you’re exercising (especially if you’re doing weights or high-intensity interval training). When you break the habit of using exercise as a ‘disconnect’ from reality, your results will come sooner and you’ll become more competent in moving well and pain-free.”

Old resolution: “I’m going to be happier”
Why it doesn’t work: This statement is so vague that you’re setting yourself up for failure. What does it mean to be happier anyway?
New resolution: “I’m going to schedule weekly catch-ups with loved ones”

Mary says, “If you want to be happier and healthier in the coming year, invest in close, positive relationships. Research shows having someone to lean on helps with emotional, and even physical, pain. Set aside time every week to foster your most important relationships, and allow space to debrief emotionally. What’s important is not the number of friends you have, but the quality of your close relationships.”

Old resolution: “I’m going to start following [insert new healthy diet trend here]”
Why it doesn’t work: Most new diet trends are usually complicated and so strict (or bland), you’ll be bored after a few days. If you want to eat healthily, it’s actually really simple.
New resolution: “I’m going to fill half my lunch and dinner plates with colourful vegetables”

“Think zucchini, tomato, carrot, pumpkin, broccoli, cauliflower. The more colour you add, the more variety you’re enjoying, and according to research, you’ll likely live longer,” Larina says. “Plus, they contain water and fibre for a happy digestive system, and thanks to their different colours, are loaded with a variety of antioxidants to fight premature ageing and free radical damage.”





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04 Dec 2017
04 Dec 2017



• 6 eggs

• 4 Tablespoons of milk

• 1 garlic clove, minced

• 1 cup of red peppers, diced

• ¼ cup of sun dried tomatoes

• 5 Tablespoons of olive slices

• 1 teaspoon of dry parsley

• ¼ teaspoon of freshly ground black pepper

• ¼ teaspoon of Himalayan salt

• 2 Tablespoons of goat cheese crumbles

• 3 Tablespoons of Parmesan cheese, freshly grated

• ¼ cup of walnut pieces or pine nuts

• 3-4 gluten-free tortillas

• chives (optional)


1. Preheat the oven to 350 degrees F. Spray a silicone muffin pan with cooking spray.

2. Cut out 12 circles of the tortillas using a circle cookie cutter. Place each one of the cut-out tortillas at the base of the muffin pan.

3. Beat the eggs and milk together in a large bowl and stir in the garlic, red peppers, sun dried tomatoes, olive slices, parsley, pepper, salt, nuts, goat cheese, and Parmesan cheese.

4. Pour the egg mixture into the muffin pans filling them about ¾ the way full. Bake for 15-20 minutes.

Let set about 5 minutes before serving.

30 Nov 2017
30 Nov 2017

The importance of stretching


Stretching is so often something people neglect to do at the end of a training session because they are too tired to do anything else. Or when they do, they just rush through each stretch and so don't get the full benefit of each one. We stretch to improve our flexibility. Flexibility is the range of motion that is available to a joint or joints.

Flexibility is important because:

· It improves muscle balance around a joint, thus improving posture
· It reduces the chance of injury when playing a sport or in every-day activities
· It increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training.

Stretching Correctly:

Stretching should not be done as a warm-up to an activity as you could potentially injure your muscles if stretching them when they are cold. We recommend 3-5 minutes of cardiovascular activity beforehand to ensure the muscles are warm. Each major muscle group should be stretched slowly and with control, holding each stretch for 1 to 3 sets of 10 to 60 seconds. Hold each stretch at the point of mild tension or tightness, not to the point of pain. It is important to stretch after doing any physical activity. When muscles perform any exercise, they tighten and shorten as a result. Stretching them out helps to restore and improve their length. When doing strength training, you could stretch each muscle group directly after performing each set.

When not to Stretch:

· Following muscle strains or ligament sprains
· When joints or muscles are infected, inflamed or hurt
· After a recent fracture
· When sharp pains are felt in the joints or muscles

30 Nov 2017
30 Nov 2017

8 Ways to be motivated from the beginning!

I’ve found that it’s important to start out with the right motivation, because a good start can build momentum that you can sustain for a long time. If you start out right, you will have a much better chance of succeeding. Here are some tips for starting out:

1. Start small.
Don’t start out big! Start out with a ridiculously easy goal, and then grow from there. If you want to exercise, for example, you may be thinking that you must do these intense workouts 5 days a week. No — instead, take baby steps. Just do 15-20 minutes of exercise. I know, that sounds wimpy, but it works. Commit to 15-20 minutes of exercise for one week. You may want to do more, but just stick to that. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 push ups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it by 5 minutes, and stick with that for a week. In a month, you’ll be doing 40-60 minutes. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking up 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.

2. One goal. 
Too many people start with too many goals at once, and try to do too much. And it saps energy and motivation. It’s probably the most common mistake that people make. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You must choose one goal, for now, and focus on it completely. I know, that’s hard but you can always do your other goals when you’ve completed your first one.

3. Re-visit your motivation. 
Re-visit your reasons. Give them some thought and write them down. If you are doing it for loved ones, that is more powerful than just doing it for self-interest. Doing it for yourself is good too, but you should do it for something that you REALLY, REALLY want to happen, for good reasons.

4. Really, really want it. 
This is essentially the same as the above tip, but I want to emphasize it: it’s not enough to think it would be cool to achieve something. It must be something you’re passionate about, something you’re super excited about, something you want deeply. Make sure that your goal meets these criteria, or you won’t stick with it for long.

5. Commit publicly. 
None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I wanted to run my first marathon, I started writing a column about it in my local daily newspaper. The entire island of Guam (pop. 160K) knew about my goal. I couldn’t back down, and even though my motivation came and went, I stuck with it and completed it. Now, you don’t have to commit to your goal in your daily newspaper, but you can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.

6. Get excited. 
Well, it starts with inspiration from others (see above), but you must take that excitement and build on it. For me, I’ve learned that by talking to my wife about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.

7. Build anticipation.
This will sound hard, and many people will skip this tip. But it really works. It helped me quit smoking after many failed attempts. If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Note it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.

8. Print it out, post it up. 
Print out your goal in big words and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop or on set it as your phone’s background. You want to have reminders about your goal, to keep you focused and keep your excitement going. Why not create a vision board?

26 Jun 2017
26 Jun 2017

National Diabetes Week T and Cs

Comments| Posted in News, by David Schmitt
Terms and Conditions 1. Engagement into MISS and MASS Nutrition “National Diabetes Week” (“Promotion”) is deemed acceptance of these Terms and Conditions. 2. The Promotion commences at 9.00am (AEST) on Sunday 9 July 2017 and concludes at 4pm Saturday 15 July 2017. 3. The promoter of the Promotion is MISS Nutrition and MASS Nutrition Pty Ltd ABN 71 616 671 795 (“Promoter”) of 3/9 Premier Close Wodonga VIC 3690. 4. MISS and MASS Nutrition will offer $15.00 full body scans to assist in educating customers on their current health and fitness levels. 5. Customers will be provided with general advice to the level of the staff member in store- this will be PT, Sales and general suggestions. 6. All customers will be subject to, and will need to adhere to, the Terms and Conditions as set out by Miss and Mass Nutrition and any future terms and conditions or alterations to these Terms and Conditions. 7. This Promotion is open to all persons except employees, contractors and sponsors of MISS and MASS Nutrition, and their immediate families who are members of the loyalty program 8. The Promoter (including its related entities) and its respective owners, employees, contractors and agents shall not be liable for any loss or damage whatsoever which is suffered (including but not limited to indirect or consequential economic loss), or for personal injury suffered or sustained, as a result of this Promotion or advice given during the promotional period. 9. The warranty on the goods or services obtained as a result of this Promotion remains the sole responsibility of the manufacturer or supplier of the products and consumer right will be honored in accordance to the ACCC. value, subject to any applicable statutory requirements. 10. By partaking in the Promotion, customers agree that they understand the advice is general and that suggestions to manage weight and health should also be evaluated and monitored by a doctor. A copy of the Privacy Collection Statement may be inspected at

24 Mar 2016
24 Mar 2016

New Product: Giant Rush

0 Comments| Posted in Supplements, by Mass Nutrition

Since the disappearance of DMAA the pre-workout and fat burner market has been waiting for the perfect alternative and finally it has arrived in the form of GIANT RUSH™.

GIANT RUSH™ is a simple but effect super potent thermogenic that can be used during the day to boost energy, mood and control appetite or it can be used in a higher dose as the super stimulant base of a pre-workout. GIANT RUSH™ contains 3 ingredients that combine to give you enhanced energy, intense focus, super powered strength and a significant boost in your metabolism while controlling your appetite.

22 Feb 2016
22 Feb 2016

Fats are the second of the three macronutrients that help us sustain life and regulate our energy levels. Fats also help to protect our vital organs, store energy and help to send signals throughout the body as well as assisting protein in its many and varied roles. Fats are also essential for our growth, reproduction, endocrine system (the system responsible to hormone secretion), correct immune function and many other functions within the body.

22 Feb 2016
22 Feb 2016

When we think of protein, we generally have a few, often clichéd, preconceived ideas on exactly what it does for us.

For most, we think of Muscle bound body builders, drinking protein-based weight gain shakes to “beef up”, others think about their doctor warning them about the ‘dangers’ of too much red meat, or even the relatively new weight-loss shake phenomenon and their accompanying infomercial may spring to mind.

22 Feb 2016
22 Feb 2016

For a lot of us the New year is the time where we set ourselves new goals and changes for the upcoming year. A large number of these resolutions will be based around our individual health. This includes weight loss, muscle gain, healthier eating habits and being more physically active. But why does the symbolic beginning of a new year have to be the motivation to commence a healthier lifestyle?

22 Feb 2016
22 Feb 2016

If you’re struggling to find energy throughout your day without resorting to copious amounts of coffee or highly caffeinated products like energy drinks, here is just a little info that may help you find your freshness again.

12 Nov 2015
12 Nov 2015

Who desperately needs a good nights sleep? I know I always look forward to hitting the pillow, because my days are jam-packed! Sometimes it’s hard to settle for the night due to busy lifestyles and late night training sessions, but with Aminologic’s Magna Redz 2.0 handy, you can say goodbye to restlessness and hello to a well-deserved sleep.

21 Oct 2015
21 Oct 2015

I’m never happy with a pre workout and forever training out new products. Sometimes the ingredients affect my anxiety or I can’t calm down and other times I get a surge of energy and then crash half way through my session. Most athletes depend on pre workout to annihilate a gym session, but because of the large variety on the market, finding the right one for your body is difficult.

Optimum Nutrition has developed a new formula for their pre workout, and having tried this product for the last few weeks, I can safely say I have found a pre workout that works well and allows you to continue on with your day because you don’t crash!

21 Oct 2015
21 Oct 2015

We all love sleep after a hard days work, however, how many of us are actually getting a good nights sleep? If you’re constantly waking up through the night and finding that you’re restless, chances are you’ll wake up feeling like you haven’t slept at all.

Luckily BPM Labs have created a supplement that helps with sleeping and if your days are jam-packed then this is the ultimate supplement for you.

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