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Everything You Need To Know About Protein

Protein is a nutrient found in most foods – at least in small quantities. Contrary to what you might believe, it isn’t just used to build muscle tissue, but is required for the synthesis and maintenance of almost every type of cell in our bodies. Protein is essential for our survival. My general recommendation for a bare minimum daily protein intake would be 0.8g of protein per kg of bodyweight for a sedentary adult.

Butternut, bacon and pecan salad

Butternut Squash, Bacon & Pecan Salad Recipe

This easy and tasty recipe is perfect as a filling main meal or an indulgent side dish for family gatherings, barbecues, or weekday dinners. Serve on its own or alongside grilled chicken and steamed greens.


How To Eat And Exercise Around Your Menstrual Cycle

The world of health and fitness can feel like a minefield of conflicting advice on how to work out, which products to buy, and what’s best for your body. If you’re a woman who follows health and fitness influencers on social media, you won’t have to look far to find advice on how best to train, eat, and live in your female body.

I want to help you determine fact from fiction and empower you with a clearer understanding of what it really means to be a fit, strong, and healthy woman.


Why Exercise Doesn’t Work For People With A Sedentary Lifestyle

Aches and pains in the back, neck, shoulders, and knees are a common effect of being sedentary throughout the day, as are symptoms such as feelings of lethargy, lack of focus, and digestive discomfort.

Long term, the potential consequences are even more worrying. A 13 year study on over 120,000 individuals published in the American Journal of Epidemiology found that inactive people who sat for more than 6 hours per day were up to 94% more likely to die during the study period than active people who sat for less than 3 hours per day. Shocking, right!?


Muscle Soreness

Every time you work out, you inflict microscopic damage on your muscles, which is then repaired naturally by your body with a tiny new layer of muscle tissue. As these layers are formed, you build visible muscle. You don’t need to have muscle soreness every time you work out in order to see progress. In fact, it’s not advisable to push yourself to the point where you’re sore after every workout. In general, if you’re sore for 2-4 days, you’re in the safe zone. If you’re experiencing DOMS for more than 4 days, you may have gone too hard.


Discover the 10 lifestyle foundations you need in place to optimise your health, fitness and wellbeing...

(Hint... they may not be what you expect!)