02 Mar 2018
02 Mar 2018

Did Somebody Say Cookies?

Comments| Posted in Nutrition, by David Schmitt

Need a protein shake that can help curb that sweet tooth?  Want cookies without the calories?  Whip up a Giant Sports Chocolate Oatmeal Cookie Protein Shake!

  • 8 oz. unsweetened almond milk
  • 1 scoop Giant 100% Whey Chocolate protein powder
  • ½ cup Old Fashioned Oats
  • 1 ½ teaspoons cinnamon
  • 1 teaspoon vanilla extract
  • Ice

Blend all ingredients with ice & enjoy!!


02 Mar 2018
02 Mar 2018

5 Non-Traditional Proteins That Break The Breakfast Mold

For stronger, bigger muscles and a trim waistline you need breakfast protein, period. Eggs are full of protein, but so are these next-level meals. Tomorrow morning, try something new!

5 Non-Traditional Proteins That Break The Breakfast Mold

When you're transforming your physique, you need lots of protein first thing in the morning. We all get stuck in ruts and equate "breakfast protein" with eggs, maybe yogurt, maybe protein powder. Next time, instead of sticking with those same old breakfast standbys, get your protein from other sources. The following five selections will give your taste buds a break; they'll also do a better job of building muscle and helping you stay lean than carb-filled meals.[1,2] They can even help you feel more full for longer so you can avoid those empty snack calories.

1. Bring On The Smoked-Salmon Toast

Your morning slice of toast can be a platform for much more than just butter. To up your game—and your protein—lay on some delicious smoked salmon to get about 17 grams of protein in a single-ounce serving. The salmon will also provide a good dose of heart-healthy omega-3 fatty acids, something many of us don't get enough of.

Recent evidence suggests that higher intakes of omega-3s can promote a greater diversity of beneficial bacteria in your gut. These extra microbes can have wide-ranging health benefits, from promoting normal digestive functioning to supporting a healthy immune system.[3]

Bring On the Smoked-Salmon Toast

For a meatier texture, look for whole smoked-salmon fillets instead of the more common thinly sliced variety. If you want to start off your day with a taste explosion, stir together whipped cream cheese, honey, minced fresh ginger, and lemon zest. Spread this mixture on toasted whole-grain bread and top with chunks of smoked salmon and chopped chives.

2. Change Up Cold Cereal With Hemp Seeds

Cereal is handy, but out of the box, it's not exactly what you might call a protein powerhouse. Adding milk helps, but you can easily bump up the protein count by sprinkling on hemp seeds. Also called hemp hearts, these nutty-tasting seeds provide about 6 grams of protein in a 2-tablespoon serving.

Change Up Cold Cereal With Hemp Seeds

Hemp also contains a full arsenal of the essential amino acids your muscles crave. As a nutritional perk, they also supply notable amounts of omega fatty acids and magnesium, a mineral linked to promoting normal cardiovascular health.[4] Researchers have discovered that the amount of protein found in hemp far exceeds the amounts found in other plant foods, such as grains, nuts, and legumes.[5]

3. Top Your Oatmeal With Turkey Bacon

Cooked oats are yet another great way to start the day. You can make them even better by topping off your bowl with pieces of crispy turkey bacon. Generally lower in fat calories than its piggy counterpart, turkey bacon will add about 3 extra grams of muscle-building protein per slice, as well as some bone-friendly phosphorus.

For a surprisingly tasty morning meal, add chopped walnuts, apple, or pear to the bacon. Or go savory by adding sliced sun-dried tomato and shaved parmesan.

Top Your Oatmeal With Turkey Bacon

You don't even need to break out the frying pan and splatter shield to cook the bacon. Sandwich a few turkey bacon slices between layers of paper towel and place on a microwave-safe plate. Microwave the bacon on high for about 1 minute per slice. Turkey bacon can dry out faster than regular bacon, so check it often to make sure it reaches the right consistency.

Once the bacon is done, let it rest a couple minutes to crisp up. Read your nutrition labels to find out which turkey bacon brands have the lowest amounts of sodium.

4. Make Eggs Dishes Spectacular With Goat Cheese

A touch of tangy goat cheese can transform basic scrambled eggs into a creamy delight that you'll want to jump out of bed for. A nice bonus is the 5 grams of high-quality dairy protein each ounce of the cheese adds to the already protein-rich eggs. And because soft goat cheese contains more moisture than hard cheeses like cheddar, it tends to be less calorie dense. Simply stir some crumbled soft goat cheese and chopped herbs into beaten eggs and cook in a skillet, stirring frequently. This dish is suitable for any meal.

Make Eggs Dishes Spectacular With Goat Cheese

5. Put Peanut Butter In Your Pancakes

A stack of pancakes can be a weekend treat, but since they're made up of mostly flour and maple syrup, they're pretty much a carb bomb. Trade in some of those carbs for protein by replacing wheat flour with peanut butter powder. The powder is made by squeezing the oils out of roasted peanuts, then grinding them into a nutty flour. The finished product adds about 6 grams of protein per 2-tablespoon serving.

Put Peanut Butter in Your Pancakes

Replace a quarter of the regular flour you use with peanut butter powder, or use the powder to make a delicious flapjack topping. For the topping, place 2-3 tablespoons of peanut butter powder in a small bowl and whisk in milk, 1 tablespoon at a time, until you reach the desired consistency. For added flavor, add some cinnamon and vanilla extract to the topping. A great way to start any day!


  1. Leidy, H. J., Gwin, J. A., Roenfeldt, C. A., Zino, A. Z., & Shafer, R. S. (2016). Evaluating the intervention-based evidence surrounding the causal role of breakfast on markers of weight management, with specific focus on breakfast composition and sizeAdvances in Nutrition: An International Review Journal, 7(3), 563S-575S.
  2. Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese menObesity, 19(4), 818-824.
  3. Menni, C., Zierer, J., Pallister, T., Jackson, M. A., Long, T., Mohney, R. P., ... & Valdes, A. M. (2017). Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly womenScientific Reports, 7(1), 11079.
  4. Kass, L., Weekes, J., & Carpenter, L. (2012). Effect of magnesium supplementation on blood pressure: a meta-analysisEuropean Journal of Clinical Nutrition, 66(4), 411.
  5. House, J. D., Neufeld, J., & Leson, G. (2010). Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score methodJournal of Agricultural and Food Chemistry, 58(22), 11801-11807.


Matthew Kadey, MS, RD

Matthew Kadey, MS, RD

Matthew Kadey, MSc., is a registered dietitian based in Waterloo, Ontario, Canada. He works full-time as a freelance nutrition writer...

02 Mar 2018
02 Mar 2018

Good Fats VS Bad Fats

Comments| Posted in Nutrition, by David Schmitt

Sometimes it’s easy to just categories things as good or bad. Good cholesterol – Bad cholesterol. Good people – Bad people. Other times it’s not so black or white and the lines are blurred into grey. This is true when it comes to fats.

In the past we haven’t been told the whole story.  In fact, if you haven’t looked for the answers then it’s easy to continue believing that all poly and mono-unsaturated fat is good and all saturated fat is bad. The TRUTH is more complicated!!

Not all poly and mono unsaturated fats are good and not all saturated fats are bad. So, what do we need to look for and where do you look for the TRUTH?



Let’s take a deep dive into the world of fats, starting with mono and poly unsaturated fats. Historically, mono and polyunsaturated fats have been painted as the heart healthy fats that Mediterranean people consume and live long energy rich lives. Monounsaturated fats are most commonly found in olive oil, almonds, pecans, cashews and avocados. These are generally cold pressed and liquid at room temperature. They have low levels of poly-unsaturated fats so are relatively stable. By stable, we mean they don’t oxidise or go rancid as easily as polyunsaturated oils. However, I would still recommend you keep them in a dark glass bottle or BPA-free can in a cool pantry. Do not keep them on the kitchen bench. The oils listed above that are monounsaturated are good choices. Note: Oxidised/rancid oils are toxic and are linked to inflammation and other health issues.

Canola oil is what we would call a modified mono-unsaturated fat. Canola oil doesn’t actually come from a canola plant. It comes from a genetically modified rapeseed plant that has been created to contain low levels of a toxin called ‘Eruric Acid.’ Eruric acid found in rapeseed is poisonous to a point that it can cause blistering of the lungs and skin. It is for this reason rapeseed was banned for sale in the US in 1956. However, over a period of 20 years the food industry was working to create a cheaper oil like olive oil. They discovered a way through GMO, selective breeding and highly processing rapeseed they could achieve a similar mono unsaturated ratio to olive oil. Unfortunately, all the processes like bleaching, hydrogenation, dewaxing, emulsification etc. leave it highly oxidised and potentially toxic. Also, rapeseed wasn’t very appealing so they decided to call it canola oil. This is not the best choice. ☹

Comparison of fats



Polyunsaturated fats are less stable than their monounsaturated counterparts. This means they are likely to be more oxidised or damaged and may cause more harm than good. Polyunsaturated fats are found in corn, cottonseed, soybean and flaxseed. These oils should be limited where possible. Although flaxseed is probably the exception as it contains a healthier polyunsaturated fat called alpha-linolenic acid. It should still be kept in a dark glass bottle and preferably in the fridge with the lid on tight.


Then we have saturated fats. The spawn of the devil. Made out to be a chronic killer and the main cause of heart disease that would plague our planet. A theory called the lipid hypothesis put forward by Ancel Keys in the 70’s demonising saturated fat stuck like glue for many decades and still has a grasp on some folk today. Although his theory has now been disproven, it helped set a low-fat policy in the 1970’s that saw us consuming 7-11 serves of starchy carbohydrates per day. It created an industry for low fat everything and any fats used or consumed were to be poly and monounsaturated.

The truth couldn’t be more polarising. In fact, for the better part of 2 million years or whenever homo sapiens branched away from homo erectus we have been eating saturated fat. We not only survived on saturated fat but we thrived on it. Saturated fat was more stable and easier to acquire than mono and polyunsaturated fats which often required processing. In fact, one could argue that our population has become plagued by escalating chronic disease since we started reducing fat and especially saturated fat.

Let’s see if you were paying attention. This means we accumulate more fat, to hold onto toxins. So, if we eliminate toxins we lose body fat easier.

So, what saturated fat is good and what is bad?

Let’s start with animal fats. Animal fats are a reliable source of saturated fat if the animal is healthy. This means it was raised on its native diet preferably in the wild or at least in a clean stress free environment. When we are toxic, we store toxins we can’t eliminate in our fat tissue. Animals do the same. So, if you eat the fat from a toxic (unhealthy) animal you consume their toxins also. This applies to butter as well.

Vegetable sourced saturated fat like coconut oil & palm oil are great choices if they are cold pressed extra virgin oils. Make sure there is no discolouration and try to find an oil that is kept in a BPA (Biosphenol A) free plastic container or glass jar. BPA is a petrochemical that has been linked to inflammation, hormone dysregulation, mood irregularities and weight gain.

NOTE: Saturated fats generally have a higher smoke point so are good for cooking with where mono and polyunsaturated fats are generally better used as salad dressings etc.


Every cell in your body has a lipid lining so the requirement for fat is essential. There are many benefits to a ketogenic (low carb and high fat) diet. In fact, ketosis (a natural state of burning fat in the absence of carbohydrates) has been used for decades to treat serious health conditions. These include Epilepsy, Alzheimer’s, Dementia, Parkinson’s and now Cancer and Diabetes.

Some of the noticeable side benefits of a Ketogenic or lower carb higher fat diet (if done correctly) are reduced body fat, lower inflammation, improved energy, better sleep, elevated mood, improved mental cognition and greater hunger control.

Ketogenic diets can be hard to maintain as they are different to our standard way of living, so an alternative approach is a lower carb Intermittent Fasting (IF) approach (See IF article here). This kind of approach works well with the addition of coconut oil or MCT oil and Exogenous Ketones like those found in KETO SWITCH™.

Exogenous ketones will help upregulate your metabolism and enhance your ability to use your own ketones (stored fat) as fuel. They also make it easier to stave off that hunger while fasting and/or low carb.

Even if you don’t use ketones, you might want to try increasing your fat intake while simultaneously lowering your carbohydrates. This approach has been shown time and time again to help reduce bodyfat and improve metabolic health.

Consider choosing the following fats…

  • Coconut Oil
  • Grass Fed Butter
  • MCT Oil
  • Olive Oil
  • Avocado Oil
  • Macadamia Oil
  • Fish Oil
  • Grass Fed Bacon Fat
  • Almond Oil
  • Walnut Oil
  • Flaxseed and Chia Oil
  • Hemp Oil
  • Ghee
  • Grass Fed Lard
  • Sunflower Oil


Fats are not inherently good or bad but where you get them from, how you treat them, store them and use them can make a difference. Adding fat into your diet is often well received by your body provided you simultaneously reduce your carbohydrates at the same time. However, remember your long-term health and wellness goals will only be achievable if your nutrition plan is maintainable. This means you should make minor changes in steps that you can stick with and that are not to fundamentally different. Fats are essential for life and for health so be sure to choose fats that are going to help, not harm.

Switch Nutrition Disclaimer: The above article is merely a guide and opinion. It is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should only be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 when advised and monitored by your qualified health care provider.

14 Feb 2018
14 Feb 2018


Image result for interval training

The road to a leaner body isn't a long, slow march. It's bursts of high-intensity effort paired with slower, recovery efforts. Fifteen to 20 minutes of interval training performed like this can burn as many calories as an hour of traditional, steady-state cardio. And unlike the slow stuff, intervals can keep your body burning long after the workout ends.

But wait, don’t confuse interval training with circuit training. Circuit training is moving from station to station to complete a set of exercises. Circuit training can be all aerobic exercise, all strength training, or alternating between cardio efforts and strength training. “Many people mistakenly call this interval training when, in fact, it is a circuit,” Crews says.

When you’re circuit training, you don’t rest between the exercises that you do in sequence. When you’re interval training, you want to take short rests between intense repetitions of a single exercise.

How Interval Training Helps

Adding interval training to your fitness program has both mental and physical benefits:

You lose weight faster. The more vigorous your exercise, the more calories you will burn, so even short bursts will help you lose weight.

It eliminates boredom. By varying the intensity of your exercises, it changes things up. Not only will your fitness program go by faster, but you won’t experience the drudgery that can come from doing the same routine every day.




14 Feb 2018
14 Feb 2018


Iron Deficiency

Iron is an essential mineral involved in many enzyme functions needed for energy production, healthy metabolism, support overall cellular health and to maintain general wellbeing.

Iron is needed to produce a protein in our body called haemoglobin which is found in red blood cells. Haemoglobin carries oxygen from your lungs and transports it throughout your body supplying oxygen to your brain, tissues, muscles and cells. When we have, insufficient iron levels our bodies cannot produce enough haemoglobin and therefore we starve our body of oxygen which is also known as anaemia.

What are the symptoms of iron deficiencies?

Iron deficiency anaemia is when haemoglobin levels are so low that the blood is unable to carry oxygen to the cells making us feel fatigued and low energy. Naturopath’s look for koilonychia as a sign of anaemia which you can look for right now to determine if you may have iron deficiency. Koilonychia is also known as spooning of the nails which are flat or concaved nail beds and is accompanied with thin nails. Ridges in the nail (vertical lines) can indicate low stomach acid and therefore impacts the assimilation of iron and other essential vitamins and nutrients.

Other signs and symptoms are:

• Chronic fatigue
• Restless legs, inability to stop moving
• Pale skin
• Shortness of breath
• Hormonal imbalances
• Yawning whilst exercising
• Muscle soreness
• Low appetite
• Poor sleep quality
• Poor concentration, learning difficulties
• Sores on mouth and tongue
• Mood changes
• Spooned thumb nails
• Heart palpitations
• Low blood pressure
• Dizziness, fainting
• Pale lower eye lid
• Pale and sore gums

Who is at risk?

Iron deficiency anaemia effects more women than man due to a monthly menstrual cycle, pregnancy and breast feeding. However, there are many factors that can increase the risk factors of anaemia in both male and female such:

• Vegetarian or vegan diet (animal sources are high in protein and iron).
• Athletes or increased exercise (damage to red blood cells).
• History of kidney failure.
• Dialysis treatment (removal of iron from the body).
• Irritable Bowel Syndrome (decreased absorption of iron).
• High intake of antacids (calcium block iron absorption).
• Calcium and zinc bind and inhibit absorption.
• Donating blood on regular basis.
• Green tea EGCG inhibits Iron absorption.
• Sufferers of Irritable Bowel Disease due to decreased absorption as well as increase loss of bleeding.

How do I know if I am anaemic?

Determining your iron levels are easy to do through a blood test and should be checked routinely if you have any of the above risk factors. Your general practitioner can test for serum ferritin (iron-storage and transferritin saturation which is the amount of iron being transported in the body.

You can also go by symptom pictures. Look into your bottom eyelid, it should be a nice red with visible capillaries. A pale lid indicates poor oxygenated blood. Other physical signs are pallor, fatigue, weakness and shortness of breath.

What is the daily recommendations for iron?

Life Stage Age Male (mg/day) Females (mg/day)
Infants 0-6 months 0.27 0.27
Infants 7-12 months 11 11
Children 1-3 years 7 7
Children 4-8 years 10 10
Children 9-13 years 8 8
Adolescents 14-18 years 11 15
Adults 19-50 years 8 18
Adults 51 years and older 8 8
Pregnancy All ages – 27
Breast feeding All ages 10

What foods can I eat to enhance iron?

There are two different forms of iron found in food sources: heme and nonheme.

In animal based foods, iron is attached to proteins called heme and is classified as a heme iron source. This includes dairy products, meat, poultry and fish. Great sources also include chicken liver, oysters, dark meats of chicken and turkey and beef liver.

In plant based foods, the iron is not bound to heme and is classified and nonheme source. Great sources of nonheme iron include legumes, almonds, beet green, swiss chard, spinach, sesame seeds and dandelion greens.
Heme iron is better absorbed in the body which is around 15-35% compared to nonheme sources sitting around 2-20%.

How to increase iron absorption?

  • Vitamin C (ascorbic acid): Vitamin C strangely enhances the absorption of nonheme iron by reducing ferric iron (fe3+) to ferrous iron (Fe2+) and forming an absorbable, iron-ascorbic acid complex.
  • Combining Iron rich foods with Vitamin C- for example having a steak and salad (iron) with asparagus, red capsicum and drizzle lemon and olive oil on top (vitamin C).
  • Avoid inhibitors of iron such as phytic acid (green tea and black tea, grains, rice, tofu, peas, peanuts), calcium and soy protein.
  • Synergistic (works together to enhance action) nutrients include B2, B12, copper, folic acid, and selenium.
  • Increase bitters before you eat like dandelion, ginger and gentian. These herbs can stimulate hydrochloric acid in your stomach to breakdown and assimilate iron.
  • Increase acidity with apple cider vinegar, lemon, lime or grapefruit juice.
  • Avoid cold drinks with meals and go for hot /warm water with some of that stuff listed above in it.
  • Vitamin B12 combines with iron haemoglobin in the blood. Natural sources of Vitamin B12 are found in beef, chicken, salmon and liver. Vegetarian sources of Vitamin B12 can be obtained in Nori sheets (sushi) or Shitake mushrooms.

What is the best Iron supplementation?

Not all iron supplements are created equal so it is always best to discuss your needs with your health care professional before supplementation.

The most common forms are:

  • Ferrous sulphate and fumarate- these are inorganic (non-haem) forms which are commonly found in generic supplements. Ferrous sulphate may cause constipation therefore trying to use food as your main source of iron is far better than this supplementation.
  • Iron Phosphate and iron amino-acid chelate are better absorbed with less burden on the gastrointestinal tract.

The best way to enhance iron absorption is to use food combining along with natural plant based multivitamin which contains Vitamin C and the synergistic vitamins and minerals can significantly improve iron deficiency. ATP’s Multifoods contains 100% organic plant based vitamins and minerals such as Vitamin C, folate and B6 to not only enhance the absorption of iron, but also improve its activity in the body for oxygenation of the blood and energy production.

What if I have too much iron?

Hereditary hemochromatosis is a disorder of iron metabolism resulting in iron accumulation in the liver, heart and other tissues. It is the most common genetic disorder in Australia, effecting about 1 in 200 people of northern European origin. It presents simular to anaemia such as fatigue, irregular heartbeat, feeling unwell but has distinctive sore joints, unexpected weight loss and erectile dysfunction. If you have a family history of hemochromatosis or signs, you can talk to your general practitioner about testing for it. Your GP can test for the amount of iron in your blood or they may decide to do genetic testing to see if you are a carrier of the gene.


Treatment is simple such blood donation at your local red cross to reduce your blood levels. You may also be recommended to reduce heme food sources such as red meats, chicken and fish and avoid foods high in vitamin C with high iron foods. It is also recommended to limit alcohol consumption to protect your liver that can become damaged when iron stores are high.

If you do have hemochromatosis and taking Multifoods, avoid taking it with foods that are rich in iron such as meat, poultry, seafood and certain vegetables. Take with foods such as smoothies, yoghurt and fruits where possible.


Full Article: 

Saunders, A et al, Iron and vegetarian diets, Medicine Journal of Australia, 2013, Vol.4
Linus Pauling Institute 2017, Micronutrient information centre: iron,
Hallberg L, The role of vitamin C and iron absorption, International Journal of Vitamin and Nutrition Research, 1989, vol. 30.
Winter W et al, The molecular biology of human iron metabolism, Laboratory Medicine, 2014, vol. 45
Zhang C, Essential functions of iron-requiring proteins in DNA replication, repair and cell cycle control, Protein Cell, 2014, vol.5
Bhaskaram, P, Immunobiology of mild micronutrient deficiencies, British Journal of Nutrition, 2001, vol.85
Semba R, Bloem M, The anemia of vitamin A deficiency: epidemiology and pathogenesis, European Journal of Clinical Nutrition, 2002, vol.56
Kelkitli E et al, Serum zinc levels in patients with iron deficiency anemia and its association with symptoms of iron deficiency anemia, Annual Haematology, 2016, vol.95
Hurrell et al, Iron bioavailability and dietary reference value, American Clinical Nutrition, 2010, vol.91
Jauregui-Lobera et, al. Iron deficiency and cognitive functions. Neuropsychiatric Disease Treatment, 2014, vol. 10.
Health Direct 2017, Haemochromatosis, Australian Government Department of Health

14 Feb 2018
14 Feb 2018


Comments| Posted in Nutrition, by David Schmitt


- - 

IT'S AS EASY AS 1...2...3

- - 


1 CUP OF ICE (or preferred amount)




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.”





Article by:


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.

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