09 Aug 2018
09 Aug 2018

protein pancakes

0 Comments| Posted in Recipes, by David Schmitt

Light & Fluffy Banana Protein Pancakes


Light & Fluffy Banana Protein Pancakes are a healthy breakfast with five simple ingredients that taste amazing and fill you up! Egg whites, protein powder and ripe bananas make up these low-fat and low-carb pancakes, for a complete and wholesome meal under 200 calories.


  • 2 (20g each) scoops vanilla protein powder
  • 1 large very ripe banana
  • ⅛ tsp. cinnamon
  • ¼ tsp. baking powder
  • ¼ tsp. salt
  • 2 eggs


  1. In two clean bowls, separate the eggs carefully so none of the yolk gets into the egg whites. Beat the egg whites on high for 2 minutes until they form soft peaks. (It is important that your bowl or beaters don't have any oil, fat or yolks on them, or the egg whites won't form peaks. Soft peaks are defined as barely holding their shape. The peaks flop over immediately when the beaters are lifted.)
  2. Add the remaining ingredients to the egg yolks and beat until smooth. Gently fold ⅓ of the egg white mixture into the banana mixture until roughly combined. Fold half of the remaining eggs whites into the mixture and finally the last portion until everything is well combined.
  3. Heat a skillet over low heat. Scoop ¼ c. of the mixture onto the skillet and cook for 60-90 seconds on each side.
  4. Serve immediately.
  5. OPTIONAL: Top with fresh fruit and/or ⅓ c. plain non-fat Greek yogurt mixed with 1 Tbsp. honey.


10 Jul 2018
10 Jul 2018


Comments| Posted in Supplements, by David Schmitt


Have you tried Amino Logic Phytologic??!

If not here is why you should start!!


Phytologic 2.0 is a ridiculously good tasting flavour packed full of goodness to;


  • Detoxify- Phytologic works to cleanse the major organs in the body responsible for cleansing the blood and entire system (liver, kidneys all the way down to a cellular level where ingredients like chlorella and spirulina work to rid cells of environmental pollutants such as petro-chemicals and heavy metals
  • Energise-Helps to buffer pH and reduce inflammation
  • Revitalise-Contains a full spectrum of multivitamins to help prevent nutrient deficiencies.
  • Reduce Stress- Contains adaptogen’s to help overcome stress
  • Alkalize- Phytologic is packed with dense alkaline ingredients
  • Good source of EFA’s
  • Contains high antioxidant fruit and vegetable powders
  • Non-GMO ingredients
  • Vegan friendly
  • Organic ingredients


Greens Superfood Blend (Spirulina, barley Grass, wheat grass, alfalfa grass, chlorella powder),    

Super Fruit Blend (Acai berry powder, noni fruit powder, Amla fruit powder, Mangosteen fruit powder, Goji berry powder, Acerola berry powder, strawberry fruit powder, Blueberry fruit powder, Maquie berry powder, Pomegranate juice powder, carica papaya fruit powder, cranberry fruit powder, rosehip powder, Bilberry fruit powder,  

Omega fibre blend (Inulin, chia seed powder, flaxseed meal, Pea protein isolate, 

Vitamin & Mineral blend (Calcium phosphate, magnesium phosphate, ascorbic acid, vitamin E, ferrous sulphate, zinc sulphate, nicotinamide, manganese sulphate, vitamin A acetate, copper sulphate, vitamin B12, Vitamin D, Vitamin B6, pantothenic acid, vitamin B2, vitamin B1, chromium chloride, sodium molybdite, potassium iodine, folic acid, sodium selenite, biotin,   Lecithin powder, Natural flavours, Maca root powder, carrot powder, citric acid, beetroot powder, natural sweetener (thaumatin, Green tea powder, kelp powder, Ashwagandah powder, Olive leaf powder, Licorice root powder, Sarsparilla powder, Siberian ginseng powder, St Mary’s thistle powder, Astragalus root powder, Elderberry powder, Horsetail herb powder, Echinacea purpurea root powder, Hawthorne berry powder, Lemon balm powder, Ginger root powder, Dandelion leaf powder


Pop in-store or online to grab yours today!

10 Jul 2018
10 Jul 2018

Overnight Oats

Comments| Posted in Recipes, by David Schmitt

Overnight Oats

 Who doesn't love Oats in Winter?!

chocolate protein overnight oats

Craving sweets in the morning? Put down that pastry and kick your morning off right with 21 grams of protein, 6 grams of fibre, and only 8 grams of sugar in these tasty chocolate overnight oats. Plus, you do the work the night before, so you can just grab and go!

 total time=5 mins 

Serves: 2


  • 1 cup almond milk, unsweetened (or any milk you prefer)
  • 1 cup rolled oats
  • 2 Tbsp. cacao powder
  • ¼ cup Prana protein powder*
  • 1 Tbsp. pure maple syrup
  • ½ tsp. vanilla*
  • Toppings of choice 


  1. Mix all ingredients together in a small jar or split between two jars to keep the two servings separate. Stir well to mix ingredients and dissolve chunks.
  2. Top with fresh or frozen berries, nuts and or seeds
  3. Place jar(s) in refrigerator overnight or for 2 hours at the very minimum (overnight is preferred).
  4. Remove from refrigerator before eating and stir well. Either eat directly from the jar(s) or place in a bowl. Eat within 24 hours of mixing for best results. optional, but delicious.



10 Jul 2018
10 Jul 2018

Mass Tip: Set Goals

Comments| Posted in Motivation, by David Schmitt


10 Jul 2018
10 Jul 2018


Comments| Posted in Supplements, by David Schmitt


Creatine is a substance found naturally in your body, particularly muscle cells. It is commonly taken as a supplement. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes to gain muscle, enhance strength and improve exercise performance. Chemically speaking, it shares many similarities with amino acids. The body can produce it out of the amino acids glycine and arginine.

There are several ways that creatine can improve health and athletic performance.

  • Boost work load: It can enable more total work or volume in a single training session, which is a key factor in long-term muscle growth.
  • Improve cell signalling: Supplementation can increase satellite cell signalling, where signals to the muscles help with repair and new muscle growth.
  • Increase cell hydration: It is well known for increasing the water content within muscle cells. This causes a cell volumizing effect that may play a role in muscle growth.
  • Reduce protein breakdown: Supplementation may also help increase total muscle mass by reducing muscle breakdown.
  • Lower myostatin levels: Elevated levels of the protein myostatin are well known for slowing or totally inhibiting new muscle growth. Supplementing can reduce these levels, increasing growth potential.
  • Muscle Gain: Creatine helps you gain muscle in several different ways. It gives your muscles more energy and leads to changes in cell function that increase muscle growth.

Supplementing with Creatine has also been suggested to improve the following conditions:

  • Creatine may reduce symptoms and slow the progression of some neurological diseases, although more research is needed in humans.
  • Creatine may help with blood sugar control and fatty liver disease. It may also have various benefits for the elderly.

Creatine is one of most well-researched supplements available, and studies lasting up to four years have shown no negative effects. Creatine is one of the cheapest, most effective and safest supplements you can take.

Why not give it a try for yourself?!

Shop here:


10 Jul 2018
10 Jul 2018

The Power of Positive Thinking

Positive thinking is a mental and emotional attitude that focuses on the bright side of life and expects positive results.

A person with positive thinking anticipates happiness, health and success, and believes that he or she can overcome any obstacle and difficulty.

It seems that this subject is gaining popularity, as evidenced by the many books, lectures and courses about it. Research is beginning to reveal that positive thinking is about much more than just being happy or displaying an upbeat attitude. Positive thoughts can create real value in your life and help you build skills that last much longer than a smile.

To use it in your life, you need more than just to be aware of its existence. You need to adopt the attitude of positive thinking in everything you do.

 If you’re not one of these positive-thinkers yet, and wonder why you should try positive thinking yourself, here are some reasons for you:

  1. A more worthwhile life: the more you add positive value to your life with positive thinking, the more worthwhile life is for you
  2. Greater confidence: the more you believe you can achieve things (a common form of positive thinking), the more self-confidence you have
  3. Higher self-esteem: the more value you see in yourself with positive thinking, the higher your sense of self worth
  4. More happiness and enjoyment: the more positive value that you see in life, the happier you become, and the more you enjoy life
  5. Feeling stronger: as your confidence and self-esteem increases due to positive thinking, you also feel stronger and more powerful
  6. More energy: positive thinking often motivates and energizes you to achieve things
  7. More peace of mind: the better you feel overall with positive thinking, the more peace of mind you have
  8. More success: having more energy, more self-esteem, and more self-confidence leads to more success
  9. More enjoyable interactions with others: the more you enjoy life and value yourself, the more you tend to enjoy social interactions
  10. Better sleep & health: more peaceful, positive emotions = less stressful, negative emotions that can take a physical toll on your body; the result is you enjoy the health benefits of positive thinking, including better quality of sleep 
  11. Greater clarity of mind: since you have a choice, it makes sense to think in valid, acceptable positive ways that benefit you rather than in negative ways that hurt you; this is a benefit of positive thinking well worth considering  

Here are four things you can do to get on the positive train today:

1. Avoid Negative Self-Talk

Self-talk involves the things you mentally tell yourself. Think of this as the inner voice inside your mind that critises how you perform and interact with the world around you. If your self-talk centers on negative thoughts, your self-esteem can suffer. So what can you do to combat these negative self-talk patterns? One way to break the pattern is to start noticing when you have these thoughts and then actively work to change them. When you start thinking critical thoughts about yourself, take a moment to pause and assess, turn things around.

2. Try Humor

 It can be tough to stay optimistic when there is little humor or lightheartedness in your life. Even when you are facing challenges, it is important to remain open to laughter and fun. Sometimes, simply recognizing the potential humor in a situation can lessen your stress and brighten your outlook. Seeking out sources of humor such as watching or reading a funny show, or laughing with friendsa and family can help you think more positive thoughts.

3. Cultivate Optimism

Optimists tend to have a positive explanatory style. If you attribute good things that happen to your skill and effort, then you are probably an optimist. Pessimists, on the other hand, usually have a negative attributional style. If you credit these good events to outside forces, then you likely have a more pessimistic way of thinking.Optimists tend to view bad or unfortunate events as isolated incidents that are outside of their control while pessimists see such things as more common and often blame themselves. By taking a moment to Think about the event and ensure that you are giving yourself the credit you are due for the good things and not blaming yourself for things outside of your control, you can start to become more optimistic.

4. Keeping Working On It

There is no on-off switch for positive thinking. Even if you are a natural-born optimist, positive thinking can take effort in the face of challenging situations. Like any goal, the key is to stick with it for the long-term. Even if you find yourself dwelling on negative thoughts, you can look for ways to minimize negative self-talk and cultivate a more optimistic outlook.

Remember that to think positively, you need to nurture yourself. Investing energy in things you enjoy and surrounding yourself with optimistic people are just two ways that you can encourage positive thinking in your life.



01 Jun 2018
01 Jun 2018



The most important part of strength training is learning the guidelines for each move, says David Jack, C.S.C.S. When you're loading your body with weight, you put yourself at risk for injury, especially if you aren't using the correct form. Even if you manage to avoid hurting yourself, the strength-training move won't be as beneficial if you're not doing it correctly. So, to be safe, make sure you can nail the form before you start adding more weight or even any weight at all.


01 Jun 2018
01 Jun 2018

Acetyl L-Carnitine

Acetyl-L-Carnitine also known as MRM, Methylationand. ALCAR is a natural remedy super antioxidant, occurring form of L-Carnitine that specifically benefits the brain. ALCAR helps supply the brain with energy by improving energetics in the mitochondrion, the cell's energy generator. ALCAR promotes biosynthesis of acetylcholine, a key neurotransmitter for brain and nerve function. Acetyl-L-Carnitine has been shown in clinical studies to benefit cognitive ability, memory and mood.

Acetyl-L-Carnitine is an amino acid the body uses to turn fat into energy. It is not normally considered an essential nutrient because the body can manufacture all it needs. However, supplemental Carnitine may improve the ability of certain tissues to produce energy. This effect has led to the use of Carnitine in various muscle diseases as well as heart conditions.



30 May 2018
30 May 2018

Prep Time    15 minutes Cook Time     8 -10 minutes 
Nutrition Per Serve  (1) 50 Calories
Carbohydrates  7g
Fat  1.6 g
Protein 2.1 g  


Servings  10-12


  • 300 g 70% dark chocolate (melted)
  • 50 ml coconut oil
  • 70 g gluten free flour
  • 1 scoop NOWAY choc caramel protein powder
  • ½ teaspoon baking powder
  • pinch of salt
  • 50 g honey or maple syrup
  • 2 medium eggs
  • 1 tsp vanilla bean paste
  • 1 tsp cinnamon
  • cinnamon and salt to sprinkle on top


  1. Melt the chocolate and coconut oil together, set aside. Next, place the gluten free flour, protein powder, gut right, baking powder, vanilla bean, cinnamon and salt in a bowl. Set aside.
  2. In another bowl, whisk together the honey or maple with eggs on medium speed, until it is a caramel color and thicker in texture, it should almost double in volume, pour in the melted and cooled chocolate slowly. Combine this mix with the dry ingredients, and fold it through as you go, the mixture is quite thick, once combined, cover it with plastic wrap and let the dough chill in the refrigerator for 30 minutes.
  3. After the 30 minutes, preheat the oven to 180 C. Line a baking tray with non-stick parchment paper and using a small spoon scoop the mixture out and into evenly sized dough balls. Make sure to space them an even distance apart, to allow room for spreading. You should fit about 8 -9 balls per sheet. Sprinkle over a little of the flaked salt and cinnamon
  4. Bake, for 8 to 10 minutes, or until the cookies are puffed, beginning to crackle, and the edges are just firm, i like mine soft so I take them out at the first signs of crackling.
  5. Let the cookies cool on their sheets for 10 minutes, before carefully transferring them to a wire rack to cool completely


30 May 2018
30 May 2018

We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body’s defense mechanisms, or immune system.

When our immune system is working properly, we don’t even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.

What Is the Immune System?

The immune system is an interactive network of organs, cells and proteins that protect the body from viruses and bacteria or any foreign substances. The immune system works to neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, recognize and neutralize harmful substances from the environment, and fight against the body’s own cells that have changes due to an illness. 

The amazing thing about the immune system is that it’s constantly adapting and learning so that the body can fight against bacteria or viruses that change over time. There are two parts of the immune system — our innate immune system works as a general defense against pathogens and our adaptive immune system targets very specific pathogens that the body has already has contact with. These two immune systems complement each other in any reaction to a pathogen or harmful substance.  

Top Immune Boosters

1. Echinacea

Many of echinacea’s chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections. A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold. 

A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind randomized trials, researchers indicate that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.

4. Probiotics

Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it’s important to consume probiotic foods and supplements. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Research published in Critical Reviews in Food Science and Nutritionsuggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines. 

6. Ginger

Ayurvedic medicine has relied on ginger’s ability for how to boost your immune system before recorded history. It’s believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

Ginger root and ginger essential oil can treat a wide range of diseases with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases. It’s also known for its ability to treat inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke. 

7. Ginseng

The ginseng plant, can help you to boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection. Ginseng improves the performance of your immune system by regulating each type of immune cell. It also has antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. 

8. Vitamin D

Vitamin D can modulate the innate and adaptive immune responses and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection. Research shows that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection. 

9. Superfood Blends (Greens, Superfruit blend, omega blend, vitamin blend)

The human body likes to maintain homeostasis. Your acid-base balance, or pH balance, is no different. What you eat may influence the body's pH. This is where green supplements can be beneficial. Grains, dairy, and protein are acidic, while green leafy vegetables are alkaline, or basic. Greens supplements are alkaline, and one of their main benefits is their ability to improve your body's acid-base balance.

Since greens supplements are vegetable powerhouses, it's been proposed that they're a good way to optimize your body's pH. They might actually work that way. A study published in the "Journal of the International Society of Sports Nutrition" found that two weeks of daily supplementation with greens led to significant improvements in urinary pH, moving subjects from an acidic pH to one considered optimal. The results from this pilot-type study suggest that a daily greens supplement may improve an acid-base balance that is out of the optimal range.

10. Glutamine

Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

What Can L-Glutamine Powder Do

glutamine is essential for maintaining intestinal function and aiding in the immune response as well. After glutamine is synthesized in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it plays another vital role.

Glutamine is used by white blood cells and contributes to normal immune-system function. Individuals with muscle-wasting and immune-system related illnesses (such as cancer or AIDS) who may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Becoming ill or losing lean muscle mass are potential signs of glutamine deficiency.


27 Mar 2018
27 Mar 2018

How To Use A Fitness Journal And The Benefits Of Keeping One

We’ve all kept journals at some point in our lives. For some of us, it was a way of writing down thoughts, feelings, and emotions we had throughout the day. For others, it provided us an outlet for our creativity, giving us a way to express ourselves in a safe place. For many, it’s a place to note important information and details that we don’t want to forget.

Journals are, with doubt, a useful addition to your life. And that absolutely goes for a fitness journal as well!

Why should you keep a fitness journal? What’s so useful about writing down all the food you eat and the exercise you do? Below, you’ll find a (surprisingly long) list of the benefits of keeping a fitness journal, along with advice on how to keep on effectively. By the time you reach the end of this page, you’ll understand why a fitness journal can be your best friend on your weight lossand fitness journey…

Tip: When it comes to increasing strength, you might hear the phrase "progressive resistance." This means "do more work as time goes on" -- lift heavier weights or do more reps of the same exercise to see results. Keep yourself on the path to success with a workout journal. Research shows that those who record their progress are more compliant and see better results than those who wing it.

Benefits of Keeping a Fitness Journal

Here are the benefits of logging all your information into a fitness journal:

Accountability. It’s so easy to think, “This little snack won’t hurt. It’s just a bite.” But that mentality is actually going to get you into A LOT of trouble!

For the average dieter, your food intake has to be pretty carefully calculated. You want to make sure to get the right balance of macro and micronutrients, and you need to be careful not to overdo it on the calories. With a fitness journal, you are accountable to yourself, and you will see every time you make the wrong choice.

The fact that you’re writing it down means it’s on your “permanent record.” You’ll be far less likely to cheat on your diet simply because you’ll know that you did. You’ll hold yourself to a much higher standard as a result!

Precision. It’s amazing how much you actually end up eating in a day! Most of the time, you have no idea how much you actually ate. Maybe you forgot about that handful of chips you snagged from a friend or the little snack you had on your way out of the house. Or you didn’t add the tablespoon of oil you used to cook your breakfast. Or any number of other things…

With a fitness journal, you log ALL your food intake for the day. Keeping a fitness journal forces you to think carefully about what you ate all day long, and you can see exactly what you put into your body. You’ll soon come to see where your weaknesses are, and you can take steps to correct your eating habits.

Track Progress. The one thing that’s going to stop you from losing weight is a discouragement. If you don’t see the progress you were hoping for, you’re much more likely to feel that you’re wasting your time on your training and dieting–thus, you’ll have a hard time keeping up with the diet or exercise program.

But that’s where a fitness journal is so handy! As you track your weight loss, your strength gains, and your increasing run times, you’ll see that you’re making real, quantifiable progress. Sure, it’s slower than you’d hoped, but at least it’s there. You’ll be far more motivated to keep up with your efforts so you can continue to see that progress.

Provides a Goal. Without a vision, the people perish! We all need a goal, something to strive for. If you don’t have a specific objective in mind but just want to “get in shape,” you’re going to have a much harder time actually reaching your goal.

A fitness journal helps you to come up with a clear, well-defined objective. It could be some pounds (20 pounds), a time frame (6 months), or even an end-by date (my wedding). Heck, you can even commit to keeping up with your diet and exercise habits until the diary pages are all filled. All that matters is that you have a goal to work toward. Your fitness journal will give you something to focus on, making it easier for you to stick with it even when the progress slows.

Consistency. Consistency is the best way to build healthy habits. It’s not easy to start eating healthy or working out every day, but if you know you have to write it down in your journal, you’re far less likely to bail.

Make it a habit of filling out your journal at the end of every day, and it will provide you with a time to reflect on how you did that day. Every day, you’ll think about your successes and failures, and you’ll write it in your journal. As the day’s pass, you’ll start to see more successes than failures, which will encourage you to keep going. That consistency is the key to forming the habit of eating and living a healthy life–and using your journal to track it!

Change. With a fitness journal, you can see the results your efforts are yielding, so you can know when it’s time to change things up.

The human body is designed to adapt to your diet and exercise program. After a few weeks of a certain diet, the body adjusts to meet the reduced or altered calorie intake. The same goes for your exercise program. To keep the weight loss moving, you have to change up your exercise program at the very least, if not your diet.

But how can you know when it’s time to change? Simple: you look over your fitness journal to see your progress for the last weeks/months. When you see that progress has slowed, it’s time to consider doing something different. It’s just that easy! Thanks to the fact that you’re writing everything down in your journal, you can check out your progress and realize when it’s time to change.

As you can see, a fitness journal can be your best friend, and it can help you to be more effective in your diet, exercise program, and weight loss efforts. If you want to make the most of your new lifestyle truly, it’s a good idea to start keeping a fitness journal.

How to Keep a Fitness Journal

So you want to start keeping a fitness journal, eh? Good for you! Let’s dive right into how you can keep your journal. First up, the “where”…

Where to Keep Your Fitness Journal

There are three simple options for your fitness journal:

Physical Journal. There’s something beautifully elegant about a proper journal and a fancy pen. If you don’t want a journal, why not try a notebook, an exercise book, or even a scrapbook? Anything that helps you to write it down.

Smartphone. You can find A LOT of fitness tracker and fitness journal apps on your smartphone (iOS and Android)! These apps are designed to make it easy for you to keep track of your daily eating and exercise habits. They provide you with a lot of tools, but they can also be a bit more limited.

Computer. You can build yourself a spreadsheet in Microsoft Excel or Google Sheets, or download a computer program (like FitDay) that is designed for tracking your daily exercise and food intake. You can join a forum or website or even create your own personal blog to keep up with your fitness.

Find the method that works best for you–the one that is easiest to remember to do on a daily basis!

So we have the “where,” and it’s time to move onto the “what”…

What to Include in Your Fitness Journal

There are two very important elements you need to track in your fitness journal:

  • Exercise
  • Diet

You can add in lifestyle factors if you want, but it’s these two elements that really matter!

Exercise. When tracking exercise, you should include information like:

  • How much time you spent working out
  • What you did (resistance training, cardio, walking, sports, outdoor activity, etc.)

If you want to get into it really, you can calculate the number of calories burned and even break down your training volume (weight used x reps x sets). You can get as detailed as you want with the exercise information. In fact, the more detailed you get, the easier it will be to see the progress you are making with your weight lifting, running, cardio classes, cycling, or other training.

Food. This is DEFINITELY the most important part of your fitness journal. You need to keep track of everything you eat, as that’s the only way you can be sure exactly what you’re putting in your body!

How much detail do you need to add? That’s up to you.

  • Some people like to break their meals down into a list of ingredients. That way, they can calculate how many calories each of those ingredients contained, and they can get a clear understanding of how many calories they consumed that day.
  • Others prefer to “round off,” using the calorie counter provided by their app or computer program to help them estimate the rough number of calories they ate that day.

What matters most is that you take all the little “extras” into account as well. For example, did you add a tablespoon of oil into the pan to cook your eggs? Add it to the list! Did you grab a snack on your way out to work? Add it! Did you steal half a cookie or eat a handful of potato chips or pretzels? Write it down!

The reason you want to write EVERYTHING down is that it will help you to see your weak areas. As you go over your journal, you can look back at the last days and see what “no-no foods” slipped into your day. You’ll see the foods that trigger you to snack or eat more, and you can make plans to help you avoid or resist that temptation.

If you put it in your mouth, write it into your journal! The more detailed your list, the easier it is to see what you ate–and you’ll have a more accurate calorie count.

When to Update Your Fitness Journal

Now that you know what to put in your journal, you may be wondering when to write it down. The answer is easy: EVERY DARNED DAY!

The only way to ensure maximum accuracy in your journal is to take notes on a daily basis. You can write in your fitness journal after every meal or in the evenings–whatever helps you to be as accurate as possible. Be as thorough as you can, and make sure to note down everything that you do that day. Whether you hit that workout hard and ate like a champ or skipped training to watch TV with a large pizza, write it down!

But here’s another important thing to remember: go over the journal. Every week, go over the journal and see where you failed. Don’t let it get you down, but use it to motivate you to do better the next week.

Do this, and you’ll get the results you want!

A fitness journal can be your best friend when it comes to weight loss. Not only will it help you to stay accountable for everything you eat and do every day, but it will give you the motivation to keep going. Even if you don’t see drastic results right away, your fitness journal can encourage you that your diet and workout program really is working. It just takes time!




21 Mar 2018
21 Mar 2018

Leucine is an essential amino acid, meaning it cannot be made by the body, and must be acquired through food or dietary supplements. Leucine is classified as a branched-chain amino acid (BCAA).

By itself, Leucine can stimulate muscle protein synthesis, the process responsible for muscle growth and recovery.  Therefore it is often referred to as the “main” amino acid.

Leucine is thought to be the most effective BCAA for preventing the body’s burning of muscle stores for energy during intense workouts because it is converted to glucose more quickly than isoleucine and valine.

L-Leucine stimulates muscle protein synthesis and may be the major fuel involved in anabolic (tissue building) reactions. This makes it especially important for body builders and other athletes in sports that demand explosive strength.

Supplementation with at least 2 grams of daily Leucine has been shown to decrease muscle soreness, lessen recovery time between workouts, and increase lean muscle mass.


14 Mar 2018
14 Mar 2018

Whether you simply want to be a proud Australian supporting local Aussie business, you’re a coffee connoisseur or you are looking to optimise both your mental performance and your health, Before You Speak High Performance Coffee is exactly what you’re looking for.

  • Increase Mental Clarity
  • Reduce Inflammation
  • Support Fat Loss

Utilising some of the highest quality single origin Columbian Arabica coffee alongside a sachet packed full of natural antioxidants, Before You Speak have created a unique performance-enhancing coffee unlike anything on the market.

  • Get the edge on your competitors…
  • Reduce the stressors we all suffer from…
  • Maximise your health with antioxidants…

Did you know that we get more antioxidants from coffee on a serve to serve ratio compared to any other food?

Coffee truly is amazing for us!

So whether you like your coffee cold over ice, piping hot straight out of the kettle or mixed with your favourite milk or milk alternative, before you even say your first word in the morning, take a sip of this performance coffee and reap the rewards it offers.

Key Ingredients

Single Origin Columbian Arabica Beans

Caffeine has long been proven to act as both a physical and mental performance enhancer but what people don’t realise is how amazing it is for your health as well. Consuming caffeine daily has been shown to have acute benefits for raising your metabolism, may improve insulin sensitivity and has also been linked to minimising visceral fat gain (organ fat) in those consuming calories in excess of their requirements.

Siberian Ginseng

Siberian Ginseng is known as an adaptogen and has been shown to regulate cortisol, reduce systemic stress and provides long-lasting energy, mental alertness and an improved sense of well being.


Tumeric is a SUPER SPICE! Supplementing with turmeric has been linked to improved blood glucose regulation and gut health but most noticeably, the active curcuminoids in turmeric have been clinically shown to reduce inflammation and improve pain thresholds in those suffering from inflammatory diseases.

Medium Chain Triglycerides (MCT)

MCT’s are easily converted to ketones within the body, helping support and regulate appetite as well as improve mental clarity, be used for energy in the absence of carbohydrates and they also contain fewer calories per gram than normal fats with a low affinity to being stored as subcutaneous fat.

Green Coffee Extract

Green Coffee Extract helps support blood sugar regulation, provides some additional natural caffeine and has been linked to reducing hunger.

Black Peppercorn

Utilising BioPerine, which is a patented black pepper extract, BioPerine enhances the absorption and assimilation capacity of other nutrients and may also support a mild increase in metabolic performance as well.

Final thoughts

As you can see, Before You Speak Performance Coffee is packed with natural antioxidants and has not only been designed to give you that mental caffeine kick we have all come to love but it also supports long-term health through improved immunity, reduced systemic inflammation and reduced stress.

Buy it here!

06 Mar 2018
06 Mar 2018

5 Variations Of Avocado Toast

There’s a good reason why avocado has become such a staple for many people. It takes a plain piece of toast to new heights, it provides our body with some healthy fats that help to keep you feeling full, and it’s super easy to make it fancy. It’s not just fantastic as a topping for a healthy sushi bowl, avocado is perfect for a quick toast topper that helps you to power your morning. 

If you’re a fan of avocado on toast, then you’re in luck! These five avocado toast variations are perfect for weekend brunch. 

Avocado Toast with Dukkah

Ingredients (makes 1 serve):
2 slices sourdough bread or bread of choice
½ medium avocado
Fresh lemon juice, to taste

¼ cup (40g) hazelnuts
¼ cup (40g) pistachio kernels
1 tbsp white sesame seeds
1 tbsp coriander seeds
1 tbsp cumin seeds
½ tsp sea salt
½ tsp ground black pepper

1. To make the dukkah, heat a non-stick fry pan over medium heat. Once hot, add the hazelnuts and cook for 5-10 minutes or until fragrant and lightly toasted, tossing the pan occasionally. Transfer to a bowl and set aside to cool.

2. Add the pistachio kernels and cook for 5-10 minutes or until fragrant and lightly toasted, tossing the pan occasionally. Transfer to the bowl containing the hazelnuts and set aside to cool.

3. Add the sesame seeds, coriander seeds and cumin seeds and cook for 1-3 minutes or until fragrant and lightly toasted, tossing the pan occasionally. Transfer to the bowl containing the nuts and set aside to cool. 

4. Place the cooled nuts, seeds, salt and pepper in a mortar and grind into a coarse powder with the pestle. Alternatively, you can use a spice grinder or food processor, but make sure not to over-process and create a nut paste.

5. Place the avocado in a small bowl and roughly mash using a fork. Add some lemon juice to taste and stir to combine. 

6. Toast the bread to your liking. 

7. To serve, spread the mashed avocado over the toasted sourdough. Sprinkle over some of the dukkah and serve.

*Remaining dukkah can be stored in an airtight container in the refrigerator for up to a month.

Goat’s Cheese and Avocado Toast

Ingredients (makes 1 serve):
½ medium avocado
fresh lemon juice, to taste
1 slice sourdough bread 
30g goat’s cheese, crumbled
olive oil, to drizzle
chilli flakes, to taste
sea salt, to taste

1. Place the avocado in a small bowl and roughly mash using a fork. Add some lemon juice to taste and gently stir to combine. 

2. Toast the bread to your liking. 

3. To serve, spread the mashed avocado over the toasted sourdough and top with the crumbled goat’s cheese. Drizzle with olive oil and sprinkle with chilli flakes and season with salt, if desired.

Avocado, Mango, Mint and Chilli on Toast

Ingredients (makes 1 serve):
1 slice sourdough bread
½ medium avocado
6 slices mango, or enough to cover the surface of the bread
fresh lemon juice, to taste
chilli powder, to taste
freshly chopped mint leaves, for garnish

1. Place the avocado in a small bowl and roughly mash using a fork.

2. Toast the bread to your liking. Spread the mashed avocado over the toasted sourdough.

3. Arrange the sliced mango over the avocado and squeeze over some lemon juice, to taste. Dust with chilli powder and garnish with chopped mint.

Avocado, Ricotta, Basil and Lemon Zest on Toast

Ingredients (makes 1 serve):
½ medium avocado
fresh lemon juice, to taste
1 slice sourdough bread
100g ricotta cheese
olive oil, to drizzle
4-5 basil leaves, finely sliced
zest of ½ lemon
sea salt and ground black pepper, to taste

1. Place the avocado in a small bowl and roughly mash using a fork. Add some lemon juice to taste and gently stir to combine. 

2. Toast the bread to your liking.

3. To serve, spread the mashed avocado over the toasted sourdough and top with dollops of ricotta. Drizzle with olive oil and sprinkle over the basil and lemon zest. Season with salt and pepper, if desired.

Avocado and Roasted Tomato Toast

Ingredients (makes 1 serve):
2 slices sourdough or bread of choice
125g cherry truss tomatoes 
1 tsp olive oil, plus extra to drizzle
1 tsp balsamic vinegar
sea salt and ground black pepper, to taste
1 ripe avocado
30g feta cheese, crumbled
2 tsp lemon juice
2 basil leaves, finely sliced
1 small handful rocket leaves

1. Preheat the oven to 200°C (390°F) and line a baking tray with baking paper. Place the tomatoes on the lined baking tray and drizzle with the oil and balsamic vinegar. Season with salt and pepper, if desired. Roast in the oven for 15-20 minutes or until tender.

2. Place the avocado in a small bowl and roughly mash using a fork. Add the feta, lemon juice, basil leaves, salt, pepper and mix until well combined.

3. Toast the bread to your liking.

4. To serve, place the toast on a serving plate and spread over the avocado mixture. Top with the rocket, tomatoes and a drizzle of olive oil. 



06 Mar 2018
06 Mar 2018

Balancing Your Training With Rest Days

Why are rest days important? How many rest days should you have? Do you really need to have a rest day? 

These are questions you might have heard, or that you might have even asked yourself. When you’re trying to achieve physical results or to make progress, it might seem as though rest days are a waste of your valuable time. Trust us, they aren’t. 

Rest days are an essential part of any training program, regardless of whether your preference is weight training, high-intensity workouts or marathon running. These are a few reasons why it’s so important to balance your training with rest. 

What are rest days? 

A rest day is a day where you take a complete break from training and allow your body some time to recover. Rest days are an important part of your overall recovery plan, alongside rehabilitation. If you want better results from the gym, you better believe rest days are part of that plan!

Why are rest days so important

It might sound strange, but rest days are often when your body does a lot of work! This is the time when your body begins to replenish its stores of energy and when it gets to work repairing tissue used during your workouts — particularly your muscles. Your body then has time to heal this tissue and to help it grow bigger and stronger. 

You might get tempted to skip your rest day, especially when you’re so focused on achieving your goals. But think of it this way — when you’re really tired, you struggle to do things you could normally do quite easily, right? It’s a similar principle. If your body is physically tired, you might notice increased muscle soreness or a decrease in your performance. Take that as a sign you need to R-E-S-T!

Having a rest day also gives you a chance to have a mental break from training, something we may not always prioritise. 

How often should you rest?

This is a great question, unfortunately, the answer isn’t quite straightforward. It can depend on your fitness level — for example, beginners may need to prioritise rest days slightly more than those who have been working out for some time. Some exercise programs are more physically demanding than others, and everyone’s fitness level and body will be slightly different. It’s all about balancing your training and having rest days as well! 

In the SWEAT app, for example, each program balances resistance sessions with some cardio and rehabilitation sessions. You’ll notice that all programs have recommended rehabilitation sessions and rest days to allocate in your planner!

At the very least, we would recommend allocating yourself one day of rest per week. Now, rest day doesn’t have to mean laying on the couch, doing absolutely nothing but snacking and binge-watching (unless that’s what you want). You may prefer to have active rest days

What are active rest days?

An active rest day means doing some light activity in place of your normal training. You might like to take a slow walk, do a gentle yoga class (restorative or Hatha-style yoga can be great) or take your dog to the park. How active you want to be can really depend on how intense your training is, and how you feel that your body is holding up. 

When you’re trying to balance training with rest, it is really important to pay attention to your body. It will tell you if you’re overdoing it and you need to slow down. Fatigue, aching muscles and a loss of appetite can all be a sign that you might be overtraining. Slow it down a bit and take those cues your body is giving you. Keep doing your rehabilitation and foam rolling sessions and remember that rest is never wasted time!

Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.


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