Truth About Juice Cleanses

What is a juice cleanse/ fast? 

During a juice cleanse, a person limits their diet to only fresh vegetable, fruit juices and water for a few days to sometimes a few weeks. The fast focuses on freshly made, unpasteurised juice, so the bottles of OJ in the fridges at Coles wouldn’t be allowed. People either buy the juices pre- made from a manufacturer of juice cleanse products or purchase a juicer and make their own concoctions at home.

The craze of juice cleanses are becoming the new thing, promising weight loss, body detoxification and the treatment and prevention of everything from the common cold to even cancer. A nutritious freshly squeezed juice every now and then can be beneficial for your health, but when it’s taken to the extreme – like limiting your diet to STRICTLY juices for weeks, it not only fails to be the magic solution some people are claiming it to be – it can also do more harm than good.

Many juice- only cleanses lack the fat and nutrients our liver needs to do its job properly. The liver needs nutrients to detox. It detoxes in two phases and needs different vitamins, minerals, antioxidants and amino acids – it functions better with food. Start with the basics – the liver needs good fats, and in a juice only fast there is no fat. Drinking 2 litres of water and eating 2 (portions of fruit) and 5 (of veggies), is a cheaper, long- term solution for your liver.

Common symptoms while on a juice cleanse can include headaches, diarrhoea, nausea, pimples and bloating. These are the result of toxins stored in the system being released into the blood stream. Generally, the chemicals we are exposed to are stored in our system in fat, sometimes for years and yes they are released in a cleanse, but they are released in a rush. That’s what causes the nausea. It’s good to support the liver but not in a rapid fashion. You can support it every day through food.

Juicing is not better than whole fruits and vegetables, in fact – it removes some nutrients. While the juice form does hydrate and supply nutrients, there is no reliable scientific research to support claims that juicing your produce is healthier than eating it whole. The fibre and some of the antioxidants found in the skins and seeds of fruits and vegetables are often eliminated in the juicing process. Like the white pulp in an orange – provides flavanoids, but that is usually left behind!

Because juice doesn’t offer the fibre contained in fruits and veggies, the body absorbs fructose sugar more easily, which can affect blood- sugar levels. None of this means you shouldn’t drink juice. It simple means, instead of drinking juice for weeks, a healthier route might be just including juices in a balanced diet of fruits, vegetables, lean protein and whole grains.


To put this into short list of why we don’t encourage juice cleanses:

  1. Juices are less filling than whole fruits and veggies – You’re not going to feel as satisfied and full if you drink your meals instead of chewing them.
  2. Juice fasts can leave out critical nutrients your body needs to function properly. There is a reason dietary guidelines include various categories of food – you can’t get all of your essential vitamins and minerals out of just one
  3. It is not an effective and way to lose weight and keep it off. By cutting out all of the fat from your diet and drastically lowering your calorie intake, yes you may lose some weight. But you will most likely put it right back on after the fast.
  4. It’s not cheap. A popular Melbourne manufacturer will charge you $65 a day for its cleansing package of juices. Want to juice at home? Get ready to spend anywhere around $30 to $300 for a juicer.

Overall, here at Results in Motion, we don’t advocate that our clients juice cleanse – it’s not a long term solution, it is difficult to adhere to and SURELY you’d rather eat your food than drink it right? SO MUCH tastier 🙂

Outdoor Training Benefits

There are many examples of how you can take your favourite gym workout outside – like taking your bike out for a ride on a bike track for a cycling workout, or running/ walking down a trail or path at a nearby park rather than running in place on a treadmill. To challenge your body to keep gaining results, exercising outdoors can have many advantages, not just the awesome scenery. Exercise variation outside means you are more likely to work your body in different ways.

#1 – Sunshine. Sun exposure means VITAMIN D!!! An increase of endorphin’s are also released by the body when exposed to sun. Of course, being sun smart as well – vitamin D has loads of benefits on the body such as: reducing depression, fighting diseases and immune- boosting benefits.

#2 – Psychological Benefits. Outdoor training is great for the mind. Exercising amongst trees and wildlife can give you a healthy mood boost and can help with anxiety and stress.

#3 – Wind Resistance. The wind (even increased temperature and hills) can actually help you burn more calories. When running or cycling outdoors, you may have to deal with the wind, which can offer natural resistance. A strong headwind can help you burn more calories, as you have to work harder to move a little faster, which activates the larger type II muscle fibres that are responsible for strength and definition.

#4 – Easier To Stick With. Creating an exercise habit is difficult, but finding one you enjoy can make it easier to come back to. So that shot of pleasure you get from being outdoors may mean it’s more likely you’ll stick to your program.

#5 – The Scenery Stops You From Getting Bored. Running through different scenery means you have a lot to look at, which means you’re less likely to get bored and end up exercising for longer. When the sun is shining, why would you want to be indoors in a stuffy gym stuck watching boring daytime TV?……..

Setting Goals For Summer

Every year, most of us make a promise to ourselves or set a fitness related goal along the lines of “I will lose weight before Summer” or “I’m going to get fit this season”. Let’s all have an honest moment and evaluate how successful we have been in achieving these? Firstly, congratulations for making the first step – having that positive mindset and target driven focus to know you actually want to achieve something is brilliant. Unfortunately, time in time out setting those sorts of unspecific goals leads to failure at achieving them. Setting unrealistic and unplanned goals (such as I’m going to lose a stack of weight by end of September) will inadvertently set yourself up for a potential failure – what is a “stack of weight”, is “end of September” a reasonable time frame? Failing at goals/targets often makes us lash out with more unhealthy behaviours and bad-decisions – sort of beating ourselves up for not being successful – recognise this pattern – “Damn i didn’t lose any weight, I might as well eat this whole large pizza”. This cycle of creating unrealistic goals, failing, acting out against the failure creates a merry-go-round of non-achievement and essentially pushes you further and further away from your target. So, let’s STOP THIS CYCLE NOW. What we want to make clear in this blog is how to be SMART when assessing your goals and how to succeed with them. There are 5 main steps you need to follow when trying to set your realistic and attainable goals- if you stick to these, you will 100% achieve as planned

S = Specific.   This means that every goal that you make should clearly be defined. Rather than saying “I want to lose weight” try making it more specific by saying for example, “I want to lose 5kgs across the next 3 months before Summer arrives”.

 M = Measurable.   What this means is that you should be able to clearly measure and track your progress. By creating a goal saying “I want to increase my fitness” gives no clear way to asses your progress. In order to re-frame the above goal so that it is measurable, start by measuring your fitness levels to begin with. Then you can determine a 6 week goal based on the initial data. E.g If you start out by only being able to do 10 burpees in 30 seconds, a measurable and realistic 6 week goal would be to complete around 15 burpees in 30 seconds, without breaks.

A = Attainable.   Before you can add numbers on how many KJs you want to lose, you have to know how high or low you want to go. It’s good to ‘aim for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. With the goal set in mind that you “Will lose weight”, what percentage is attainable for you. Research suggests that a 5-10% weight loss is attainable for most overweight people in a certain amount of time (e.g. 2 months) A measurable, attainable goal could be “I will lose 7% of my body weight within an 8 week period”

R = Realistic.   When it comes to losing weight, we all tend to want the unrealistic and typically unhealthy quick fix. Try not to set unattainable health goals that aren’t relevant to you in this time in your life. Choose something that is motivating you and that you are concerned about. Rather than setting the unachievable goal such as “I want to lose 5 kg in 10 days” instead, aim to lose half a kilogram a week. Attempting to lose weight faster than this is quite unhealthy and will only lead to failure and disappointment.

T = Time- bound.   Include an end point. Knowing that you have a deadline motivates you to get started. Since healthy weight loss is about 0.5-1kg per week, set your deadline accordingly. For the example of “I will lose weight” you could use 2 months. “I will lose 6kg of my body weight in 2 months”.

Here are a few more examples of action- orientated SMART goals:

  • I will walk 5 days every week for 30 minute each.
  • I will drink water instead of soft drink every day this week.
  • I will bring my lunch to work instead of eating out 4 days this week.

Remember that there are no quick fixes when it comes to fitness. Setting realistic goals and making an effort to attain your goal is a solid way to develop the healthy habits that will help you achieve long- term success. 

Are You Well Enough To Work Out?

After spending the past few days or even weeks bed ridden from being sick, you may be itching to get back to training after missing so much time off. But the most important rule is to listen to your body – because if you return to working out too soon or do not stop when you are sick, you can relapse or intensify the symptoms.

The nature and location of your symptoms is an important determinant of whether you should stay in your slippers or in your runners. We must differentiate between ‘above the neck’ symptoms such as runny or stuffy nose, watery eyes or a mild sore throat. ‘Below the neck’ ones are a cough, a congested or tight chest, an upset stomach, muscle aches or fever. If your symptoms are above the neck and you feel OK, it is fine to do a light work out. Research from Ball State University in Indiana found that infecting subjects with a mild cold virus did not affect their ability to exercise moderately. Lung capacity of the infected subjects was the same as that of the healthy ones, and running on a treadmill for 15 min felt no harder.

Ever heard of the old saying “sweating out a cold”? Is there any truth to this? Well, bringing up your body temperature is a way of fighting a virus. Keep the activity light to moderate and brief. Hard exercise compromises the immune system, allowing a virus to strengthen its hold. When you have a fever, you should not work out because your body temperature is already too high. Working out naturally raises your body temperature and elevates your heart rate. You do not want to intensify the effects of a fever with physical exertion. The body is already under stress in fighting the infection, so adding additional stress through vigorous exercise will do more harm than good. This could lead to loosing too much water or fainting.

It is very important to return to exercise with caution. Monitor how you feel, make sure you stay well hydrated (particularly if you have had a stomach bug), avoid getting wet and cold and look out for signs that you are overdoing it such as a work out feeling harder than it should, shortness of breath, weakness or dizziness. Remember to:

  1. Stay well hydrated
  2. Eat and drink after training
  3. Take some multivitamins or probiotics
  4. Don’t overtrain
  5. Wash your hands after the gym
  6. Don’t linger in damp clothing after exercise

All You Need To Know About Bootcamp

The best thing about bootcamp is that it is suitable for all fitness levels (the strong, the weak, the fit and not so fit). Bootcamp classes pushes you past your mental or physical block. There is no slacking, no matter what your fitness level may be and you are forced to push yourself through your barriers, with the help and guidance of your instructor. It’s a major benefit to have someone telling you to fight through what you think you cannot do. Most of us need that extra push and that is why the instructors are there to help you.

1. Keeping Motivated 

It’s easy to have commitment issues with the gym – whether it’s after work or early in the AM most people find it difficult to fit workouts into their schedule. Signing up for a bootcamp program will get you on the fitness bandwagon no matter what motivates you and will keep you on a consistent schedule . All you would need to do is take a few hours every week to commit to these time slots and you’ll see, the more consistent you are, the easier it is to stay motivated.

2. Increased Energy

A large amount of the classes are timetabled in the early morning so there is still time to shower and have breakfast all before getting to work. A bootcamp workout is most likely the hardest thing you will have to do all day – how awesome does it feel to get it out the the way early?! While everybody else is on their 3rd morning coffee – you will still be energised from your AM workout!

3. Building Strength

Halfway through the program – this is when you will start to notice some changes in your body. Whether it be progressing your push ups from knees to toes, or increasing the weight of your kettlebell, you’ll be able to notice a difference. Weights that you had been using when you first began, and exercises you were doing at a beginner level are also move up to an intermediate or an advanced level. suddenly – all your hard work and dedication starts to pay off.

4. Toning Up

Bootcamp challenges every muscle in your body – so you’re bound to feel the burn and intensity. By constantly moving for an hour, your body has little time to rest, therefore your burning hundreds of calories, even when you stop. In the course you may even slowly start to notice some baby bicep definition – yay gains!

5. Weight Loss

Now this takes some discipline in the kitchen to start seeing results from your boot camp sessions. As well as keeping consistent with exercising, we can also help you with your meal plans. Working at 100% and leaving class dripping with sweat, dos not mean you can eat what ever you like! Try tracking your calories and macros using an app like MyFitnessPal.

6. Confidence Booster

After your first class of absolutely smashing your workout, you will get that burst of energy and confidence when you realize what you just endured and completed. Getting through a tough workout can build your confidence and self esteem. Exercise is excellent for the body and mind. After all the progress and gains made, you will notice a huge improvement in how many more reps of a certain exercise you can do, and how far you’ve come. One of the most important things you’ll build at boot camp is confidence!

Body Dysmorphic Disorder

“A mental health disorder in which a person becomes obsessed with imaginary defects in their appearance. The worry and anxiety associated with the perceived fault becomes overwhelming and can dominate a person’s life.”

BDD is classified as an anxiety disorder and it’s believed to affect 1-2% of the population. It’s a mental illness that causes people to worry incessantly about the way they look. They often lose hours a day checking their reflection or working out in pursuit of the ‘perfect’ body and in extreme cases, withdraw from social settings or work because they feel they are too hideous. It might be their nose, their skin or even the length of their arms. People with BDD believe that 1 or 2 areas wreck their entire appearance. While most of us can name a feature or two that we wouldn’t mind improving, sufferers of BDD are completely consumed by their perceived flaw.The difference between normal body image concerns and BDD is repetitive behaviours. Someone with Body Dysmorphic Disorder might mirror- check for hours every day and constantly measure or weigh themselves or compare themselves to other people in real life or those on social media. Sometimes they’ll spend a couple of months or even years at a time fixated on one aspect of their appearance then it might shift and they’ll become concerned about a different aspect.

How It Happens

Similar to obsessive compulsive disorder (OCD), a lot of behaviour associated with BDD is a result of misfiring in the amygdala region of the brain, which controls our emotions. It’s the part of the brain that sounds an alarm and makes us stressed if things aren’t right. The amygdala lights up in response to a stressful situation, but brain scans show it lights up randomly in sufferers of BDD, who then seek to attach something to the stress. They get super stressed out and search for a reason why, and for whatever reason, people with BDD attach that stressed- out feeling to how they look. They also have incredible attention to detail and also appear to have something wrong with their visual system. It’s like they see a jigsaw puzzle but they haven’t put it together- they see the little pieces and become very focused on a single thing and take it out of context. BDD affects men and women equally, it can run in families and people who have grown up with controlling parents or as a victim of childhood bullying appear to be at a higher risk.

Spotting The Signs 

Simply wanting to lose weight does not warrant a BDD diagnosis. A person with BDD may experience a significant amount of distress or become seriously anxious if they can’t their points or become super harsh on themselves and think they’re a failure. It’s normal to have fleeting moments of dislike for an area of your body. But for most people the moment passes and life goes on. Yet for sufferers of BDD there are certain behaviours that intrude on leading a normal life.

  • Checking. A person with BDD will spend hours a day checking themselves in the mirror, or any reflective surface, analysing their body. They’ll look, touch and feel their skin obsessively.
  • Comparing. Sufferers of BDD compulsively compare their own body, nose of other body part to others in magazines or online.They will always unfavourably compare.
  • Avoidance. Many people with BDD will avoid situations where they believe they’ll look worse (e.g beach, pool or environments with bright lights). In extreme cases, a person can become housebound, making jobs and relationships difficult to maintain.

The fact that BDD is still not widely known about or understood by the general public mans sufferers may endure the condition for years without recognising it. Most people with BDD won’t realise they’ve got it – they actually think they’re ugly. One of the simplest ways for sufferers to start to understand they may have BDD is to consider how their assessment of their appearance compares to what others think of them. Do people around you say, ‘Why are you on a diet? You have a beautiful figure’. Or, ‘Why do you need to lose weight, you’re the perfect size and shape’. If your assessment of yourself is at odds with those who love you, it may be an indication that you have BDD.

Know Someone With BDD? 

If a loved one constantly puts themselves down and stresses about aspects of their appearance, take these suggested steps:

  1. Reframe the problem. It might be tempting to try and reassure them that they’re beautiful but that won’t alter their perception of themselves. Reframe the problem in terms of ‘anxiety about appearance’ rather than appearance itself.
  2. Plant the seed. Most people with the disorder only discover it exists about 10 years after the onset, and so informing them that there’s this thing called BDD can be really helpful.
  3. Help them get help. St Vincent’s Hospital Eating Disorders Treatment and Recovery Service treats BDD or they can put you in touch with a therapist in your area.

While it may be hard to admit that you’re ashamed of your appearance, if you think you, or someone close to you, may have BDD, finding a psychologist or therapist with specific experience treating the disorder. Treatment may involve cognitive behaviour therapy (CBT), which helps change unhelpful thought patterns. 

Cardio Or Weights For Weight Loss?

Cardio Training

When we speak about cardio – the most popular types are walking, jogging and sprinting. Depending on your specific fitness goals there are certain types of cardio that are better suited to everyone. But generally speaking the human body needs to burn more calories (energy output) than we eat (energy input) in order to lose weight. Cardio is one form of exercise that can help contribute to this “energy output”. If your main fitness goals are to focus on FAT & WEIGHT loss then a low intensity steady state would be suited for you. Walking burns the most fat per calorie when compared to jogging and sprinting. Fat requires o2 (oxygen) in order to be broken down for energy. The lower the intensity, the more oxygen is available to be used by the body to break down fat. When jogging/ sprinting LESS o2 is available – meaning that your body will use different sources for energy like carbs for energy. No matter what the intensity levels are at – cardio is excellent to build and increase your fitness levels and stamina. 

Resistance/ Weight Training

When completing a steady state cardio (e.g jogging or walking at the same pace) this may burn more calories per minute BUT resistance training will continue to burn calories even after completing the workout! If you’re one to sit on the couch after training -your body is still working and burning off calories. This is called EPOC (Excess- Post- Exercise Oxygyen Consumption). The best part of resistance training is that you mainly lose FAT, rather than losing different ranges of muscle masses when cardio is completed. Losing muscle mass will mean your WEIGHT on the scale is lower, but may not give you the body you desire. Resistance training protects, shapes and maintains your muscles – and “tones” your body up to the shape you want it to be.

Cardio and Resistance training both have their advantages – but the best method for general weight loss is incorporating BOTH cardio and weight training. If in your case, your goal is to lose a large amount of weight cardio is a great way to increase your fitness levels and burning calories quickly. But to achieve that dreamy, toned and sculpted body of yours – you will need to add some weights into your workouts.

HIIT (High Intensity Interval Training) 

HIIT workouts are an awesome way to increase your body’s fat burning ability. Of course with everyday busy schedules, not everyone has the time for a long walk after work (multiple times a week), which is optimal for weight loss. BUT performing just a 15 minute HIIT session can actually burn more fat than going for an hour walk. High intensity interval training produces an ‘after- burn’ effect similar to what happends to your body after resistance training. This is a great training method that is time effective which gets your heart rate up fast and burns more fat in less time than ANY other workout.

Understanding Protein, Carbohydrates & Fats

Have you always wanted to know the truth about carbs, fats and protein? Find out how much of each of these you need daily and why, plus lots more. Use this fact sheet to understand what your body needs, and why you don’t have to frustratingly avoid certain foods that you want as part of your healthy living plan. 

CHO (carbohydrates), proteins and fats supply 90% of the dry weight of the diet and 100% of its energy. All three sources provide the body with energy, but the amount of energy in 1 gram differs:

  • 4 calories in a gram of CHO  or PROTEIN
  • 9 calories in a gram of FAT

These nutrients also differ in how quickly they supply energy to the body. CHO are the quickest – fats are the slowest. The body uses these basic units to build substances it needs for growth, maintenance and activity. CHO, proteins and fats are digested in the intestine, where they are broken down into their basic units:

  • Carbohydrates into sugars
  • Proteins into amino acids
  • Fats into fatty acids and glycerol

Carbohydrates – Simple VS. Complex

Simple CHO include table sugar, syrup, candy, cake, beer cookies and soda. These are the bad carbs which most of the time – should be avoided in large quantities! These are small molecules, so they can be broken down and absorbed by the body quickly and are the quickest source of energy. They quickly increase the level of blood glucose (blood sugar). Fruits, dairy products, honey and maple syrup contain large amounts of simple CHO, which provide the sweet taste in most candies and cakes.

Complex CHO include starches and fibers – (bread and pastas), other grains (rye and corn), beans and root vegetables (potatoes and sweet potatoes).

Because complex CHO are larger molecules than simple CHO, they must be broken down into simple CHO before they can be absorbed. They tend to provide energy to the body more quickly than protein or fat. Because they are digested slower than simple CHO, they are less likely to be converted to fat. They also increase blood sugar levels slower and to lower levels than simple CHO, but for a longer time.

If people consume more CHO than they need, the body stores some of these CHO within cells (as glycogen)  and converts the rest to fat. Glycogen is a complex CHO that the body can easily and rapidly convert to energy. Glycogen is stored in the liver and the muscles. Muscles use glycogen for energy during periods of intense exercise. The amount of CHO stored as glycogen can provide almost a day’s worth of calories. Neither low- carb diets nor low- GI diets are a magic pill for fat loss; the main thing is to eat the right amount of healthy foods that fuel metabolism, which in turn will help you burn fat. The important thing to remember is that your body needs carbs, especially if you are performing intense exercise. Without CHO your body will begin to break down your muscle tissue to fuel your body, which will sabotage your efforts. It’s not as simple as dividing complex carbs from simple ones. A great way to rate carbohydrate quality is the Glycemic Index (GI). It attempts to classify foods by how quickly they break down and high they boost blood sugar levels.

Protein is used by the body to repair muscle, bone, skin, teeth and hair among other things. It maintains and replaces tissues to function and grow –  without it, the entire structure of the body begins to break down. Unlike other nutrients, your body can not assemble protein by combining other nutrients, so it needs to be prioritised if achieving to be your best looking and healthiest body possible. Protein is one of the most metabolic macro-nutrients, meaning that the more protein you eat, the more calories you burn. If you’re going to overeat on macro-nutrients (protein, carbs or fats) protein is usually your safest bet – calories are still calories though so you can’t eat as much as you want. The body contains large amounts of protein which is the main building block in the body. Adults need to eat about 60 grams of protein per day (0.8g per KG of weight or 10-15% of total calories). Adults who are trying to build muscle need slightly more. Children also need more because they are growing. People who are limiting calories to lose weight need a higher amount of protein to prevent loss of muscle while they are losing weight.

Fat plays an important role in helping the general functioning of your body such as your heart, nerves and muscles. Fats are complex molecules composed of fatty acids and glycerol and the body needs fats for growth and energy. Fats are the slowest source of energy but the most energy- efficient form of food. Each gram of fat supplies the body with about 9 calories, (more than twice that supplied by proteins or carbs)  Because fats are such an efficient supply of energy, the body stores any excess energy as fat. The body deposits excess fat in the abdomen, under the skin – to use when it needs more energy. The body may also deposit excess fat in blood vessels and within organs – where it can block blood flow and damage organs which can cause serious disorders. There are different kinds of fats monosaturated, polyunsaturated and saturated fats. 

  • Saturated fats can increase your risk of heart disease and increases your blood cholesterol, in particular increaseing the bad (LDL) cholesterol. Saturated fat mainly comes from the fat you can see on meat and chicken, from dairy products and from some plant foods like palm and coconut oil. It can be found in processed foods like biscuits, pastries and takeway foods that have used ingredients like butter and palm oil.
  • Trans fat (trans fatty acids) are a different category of fat and are in foods that use hydrogenated vegetable fats, like deep-fried foods and baked foods like biscuits, cakes, pastries and buns.
  • Healthier fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega- 6). Sources of monounsaturated fat include avocados, almonds, cashews, peanuts, cooking oils made from plants or seeds – canola, olive, peanut, soybean, rice bran, sesame and sunflower oils. These fats help the cholesterol balance in your blood by decreasing the bad (LDL) cholesterol and increase the good (HDL) cholesterol.


And there you have it. By now, hopefully you have learnt a lot of interesting facts all about carbs, fats and protein. We hope this may encourage you to make some what healthier choices when food shopping – knowing what all of these to do our bodies. Just remember calories are still calories, so you can’t eat as much as you want. 

Beat Your Junk Food Cravings

Create a food journal. Writing down every time you eat and what you eat for a week or two, can give you an insight to why you’re choosing junk food over healthy and whole foods. Do you notice that you might’ve grabbed something from a take away store because you forgot to pack something healthy that day? Or you can consider the reasons why you are incorporating junk food into your daily meals.

Identify your favourite comfort foods. Once you know what your favourite junk foods are, this can help you minimise them in your diet. A good idea is to go through your kitchen and remove all of those foods, without them in the house the less likely you are to eat them. Same for work, try not to have them around you in the office. Once you know what you crave – you can better manage it and plan for a healthy alternative.

Make healthy swaps. If you crave something sweet, instead of having a donut or a block of chocolate, which might satisfy your craving (but may also make you feel like CRAP and may come with a list of negative health problems) – try and substitute it for a slightly healthier option. Perhaps some yogurt with some fruit, which can still be a tasty snack but a whole lot better for you!

Write up a meal plan. This can definitely help you cut down on the amount of junk food you consume each day and create a whole new diet for you. Include your breakfast, lunches, dinners and all snacks. Remember to be realistic with your plan, it is okay to include meals that are eaten on- the- go, and also you may need to prepare and cook meals in advance if you are busy in the evenings. This leads us to the next point….

PREPARE AND COOK HEALTHY MEALS/ SNACKS.  Aim to include foods from each food group most days: grains, protein, fruits, vegetables and dairy, to help ensure you’re meeting all your daily nutrient goals. If you have less time to prepare meals during the working week – meal prep on the weekend and store your food in the refrigerator. When you’re grocery shopping for your food for the week, avoid shopping when hungry – because everything looks appealing. Make a shopping list and be specific with it, also try and stay out of the aisles that contain your fav junk food snacks. Pre-pack snacks with you to take to work to help you from going down to the cafe for a brownie. To help snacks more satisfying include lean protein, high fiber foods and some healthy fats – such as yogurt with fruit and nuts, peanut butter with some apple slices, mixed nuts, cheese, dips such as hummus with whole grain crackers or carrot sticks.


All You Need To Know About BOXING


Cardio is important for protecting yourself from heart disease, burning calories and lose/ maintain your weight. What comes to most peoples minds when they think cardio is hopping on a treadmill or the bike for an hour or two (yeah right, like any one wants to do that – BORING!) Cardio is meant to place a moderate amount of stress on your heart and lungs so that they’re challenged enough to make beneficial physiologic adaptations to support the higher level of physical activity. How your choose to place stress on your heart and lungs is up to you. If you manage to keep your heart rate up during your workout then absolutely you can punch, kick and jump your way to a healthy heart in your Fight Club classes!


To punch, kick and jump requires a decent amount of strength. During a boxing workout you may punch or kick hundreds or even thousands of times which requires your upper body, lower body and core to engage. In our Fight Club classes we also like to add in a few strength and HIIT exercises into the workout. Resistance training strengthens your bones and reduces the progression of osteoporosis. Using your body weight can also help you maintain or increase your lean muscle mass which is critical to keeping your metabolic rate burning at maximum capacity.


Hand- eye coordination and its affect on total health can play a very important role in a persons fine and gross motor skills. People with good hand- eye coordination tend to have better physical coordination as a whole. This can become particularly important during ageing, as coordination and balance become compromised, increasing the risk of falls. When you’re paired up with a partner and tasked with a drill you must be able to see the target, react to the target and hit the target, all while the target is moving an changing position. But with practise, your hand- eye coordination improves big time!


Almost any form of moderate/ vigorous physical activity can decrease stress. Exercise increases endorphins, boosts mood and works as a form of meditation which then improves sleep – all of which helps to reduce stress. Boxing is a option to let off some steam because you transition between high intensity bouts of exercise and moderate intensity recovery periods. When you’re pushing yourself through a couple of minutes of high intensity punching or kicking, you don’t have much mental power left to worry about your daily problems and dramas, you’ll be focused on breathing and mentally preparing for the next round.


Boxing is an incredible method for improving your body composition because it combines muscle- building strength training moves and high amounts of cardio which burns through calories. Improving your body composition is a goal for most people who want to lose weight or just increase their overall fitness levels. If you are regularly participating in a boxing program and following a nutritious eating plan – there’s no reason you won’t see changes in your overall shape.