1300 111 ASN (276)

  • 6 Ways To Get Rid of Lazy Lifestyle Habits For Ladies

    is-butter-a-carb

    Results or Excuses... Pick one.

    But what if there was a way you could still skip the gym, eat your favourite foods and have the beach body you've been lusting after on Instagram?

    Unfortunately ladies, you can't have it all.

    But what you can have is the results that you desire, supported by a healthy, active lifestyle.

    While fitness for some is a core way of life, for others, it seems to have a mind of its own, coming and going in waves.

    One day we're bounding out of bed (okay, maybe not quite bounding) to go for a jog before whipping up a healthy smoothie followed by a brisk walk to work...

    ...and before we know it, we're relentlessly smashing the snooze button before grabbing an Egg McMuffin from the drive though, sitting in the car on the way to work.

     work out GIF

    Every evening we swear to ourselves, "tomorrow morning will be the day", and then before we know it we're back in that dreaded snooze cycle all over again.

    But how DO you kick these habits to the curb?

    For a lot of us, we're quick to treat the symptoms, but unfortunately these bandaid solutions don't last long and we're back at square one before we know it.

    The solution? Treat the cause!

     

    Here's 6 sure fire ways to put an end to those bad habits and get back on track to a better, healthier you.

     

    1. Set Short And Long Term Goals.

    "I want to drop 3 dress sizes" or "I want to be able to run a marathon" are great goals, but let's face it, how long is it going to take you to realistically achieve these goals?

    Man Repeller computer office exercise mac GIF

    Rather than focusing 100% of your efforts on the end game, set daily, weekly and monthly goals to fulfil the sense of achievement you deserve.

    Start simple with the goal of doing 10,000 steps each day, or doing 3 resistance training sessions per week. Don't forget to make your goals measurable, achievable and keep yourself accountable.

    A slip up every now and then is okay (hey, you're only human after all!) but make sure to always get back on track. Didn't hit your daily step goal? No worries, you'll get there tomorrow, and that doesn't mean you can't hit your weekly and monthly goals!

    You'll be in the dress of your dreams before you know it.

     

    2. Surround Yourself With Motivation

    They say you're a product of your 3 closest friends, and when it comes to lazy lifestyle habits, this couldn't be more true!

     tumblr gym motivation thechive thechivemotivation GIF

    Have a look at those closest to you, are they encouraging you to be the best version of yourself possible, leading by example? Or are they asking you to grab them an Egg McMuffin on the way to work too?

    A workout buddy is a surefire way to kick the laziness to the curb and haul-ass out of bed at dawn, because you're not just accountable to yourself, you're accountable to someone else. 

    Need a little extra kick-up-the-butt? Set a motivating photo as your phone wallpaper (either a goal body image or motivational quote) and look at it every time you go to snooze your alarm.

     

    3. Find Exercise That You Actually Enjoy

    This one is absolutely crucial!

    Hate running? Find group fitness classes intimidating? Just "don't get" yoga?

     tumblr show women gym hit GIF

    Then don't do it!

    You'll never stick to something you don't enjoy, so don't be afraid to try new things until you find something that you look forward to. While some love lifting weights, others hate being in the gym and would rather exercise outdoors. You never know, you might find a new love for boxing or martial arts!

     

    4. Reward Yourself

    While it's always important to be consistent and stick to your diet to see results, we're only human, and we respond well to incentives.

    giphy

    Got a dinner coming up on Friday night, or maybe a friend's birthday party?

    Rather than stress about the potential extra calories, use the event as a reward for a hard week's worth of exercise.

    When you get home from work and the temptation to throw on Netflix and order a pizza is rearing it's ugly head, remind yourself that the reward for all your hard work is on the horizon, and enjoy yourself as a guilt-free celebration for all the hard work you put in that week.

    Just don't slip back into old habits on Monday morning  ;)

     



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    5. Audit Your Diet

    Feeling slow? Lethargic? Lost that "spark" for exercise that you once had?

     mean girls diet butter dieting this is dieting GIF

    Take a look at what you're putting into your body on a day to day basis and the culprit might just be starring you right in the face. If you've been in a calorie deficit or sticking to a low carb diet, don't be surprised that you're lacking in energy!

    Can't bounce back for a few days after resistance training? Make sure you're getting a gram of protein per pound of bodyweight!

    Diet has a huge impact on mood, and don't forget about those micro-nutritional deficiencies too! Eat healthy, time your carbohydrates around exercise and pop a multi-vitamin every morning.

    Don't expect to be bounding and full of beans after a fast food feast! Your brain might want to work it off, but your body will be thinking otherwise.

     

    6. Prioritise

     homer simpson marge simpson episode 13 season 16 taxes GIF

    We all only have 24 hours in a day, so ask yourself, what are your absolute priorities?

    Is going out for a few drinks after work with friends worth the extra calories and being too tired to go to yoga the next morning?

    Or is being up bright and early, ready to tackle your class with no excuses more important?

    Pick your Top 3 priorities in life and shape your daily routines around them. Before you know it, you'll have cut out all the little things hindering your progress, and with your eyes on the prize, you'll watch those habits soon become a thing of the past!

     


     

    WANT TO LOOK HEALTHY & FEEL CONFIDENT THIS SUMMER?

    THEN YOU MIGHT BE INTERESTED IN THIS YEAR'S...

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    Kick start your summer body transformation with a FREE TRIAL of our 2017
    Ripped In 60 Days Challenge.

    What's Inside?

    ✔︎ Customised Meal Plans
    ✔︎ Recipe Booklets
    ✔︎ Free Workout Videos
    ✔︎ No Commitments

    CLICK HERE TO GET INSTANT ACCESS
    TO YOUR FREE TRIAL NOW.

     


  • 5 Fitness Tips For Blokes Who Want To Get Ripped, But Can't Get Started...

    fitness-tips-for-men

    The first step is always the hardest. Fact.

    Whether it's joining your first gym, rocking up for your first group fitness class, or even dusting off your old runners and smashing a run for the first time in yonks, it's seriously intimidating stuff.

    Especially as dudes, even the idea of this isn't fun at all. 

    There's nothing worse than sizing yourself up against the other guys in the gym, worrying you're not going to make it through the boot camp class or even overcoming the mental barrier of not being able to run as fast, as far, or for as long as you used to.

    But do you know what everyone has in common? We were all beginners once!

    We're not going to lie. It isn't easy. But do you know what it is? Humbling and rewarding.

    Anything in life worth having takes work, and fitness is one of the best examples. Here's 5 tips to help you take the first step on your fitness journey.

     

    1. Start Small

    If it's been a few years since your last gym session, or you haven't done any cardio since footy in high school, it's probably not the wisest thing to jump straight into your buddy's gruelling power-lifting program.

    homer

    Okay - it's definitely not the wisest thing.

    The human body is a fickle thing, and while it adapts well to change, these changes need to be introduced gradually and sustainably.

    Thinking about joining the gym for the first time? Start with a 30 minute walk every day. 

    Looking at getting started with resistance training? Get into the routine of doing some push ups, squats and sit ups at home for a week beforehand.

    Take everything as it comes, keep moving forward and ease your body into training. It'll thank you later!

     

    2. Compare Yourself To Yourself

    One of the most important things to realise is that you will never look like anyone else.

    Everyone's body proportions are unique, and no matter how much training you do on any specific muscle groups, you'll never be able to emulate the fitness models you follow on Instagram, or Zac Effron in Bay Watch.

    What you will be able to become is the best possible version of yourself.

    giphy

    Take regular progress photos and measurements to hold yourself accountable and so that you can start to see the results. Although they might not be visible in the mirror for a little while at first, they'll be visible on the scales and measuring tape.

    Or, you might find that while your weight remains the same, the reflection staring back at you is leaner and healthier. This is because your body weight isn't the deciding factor of your fitness!

    With each workout aim to one up yourself from last time, whether it's an extra rep, an extra 100m on your run, or a better sense of wellbeing at the end of the session.

     



    WANT TO GET RIPPED IN TIME FOR THE SUMMER?

    Click here
     to kick start your summer transformation
    with a free trial of our RIPPED IN 60 DAYS CHALLENGE!

     


     

    3. Nutrition Is Key

    If there's one thing that's going to put a road block up in front of your results, it's poor nutrition.

    healthy

    Processed foods, too many/too little calories (depending on your goals), inconsistency and nutritional deficiencies will stall your weightless, put a stop to your gains and will sniffle your motivation fast.

    Your body is a machine and you need to fill it up with the right fuel for the best performance!

    You can still enjoy burgers, but opt for a fresh, wholesome lean beef patty on a fresh wholemeal bun instead of a Big Mac. Enjoy your fish and chips, but go for the grill'd option and a few less chips. Satisfy your sweet tooth with a chocolate protein shake instead of a Mars bar!

    There are plenty of ways to enjoy your favourite foods while staying accountable to your goals and not getting off track!

     

    4. Audit Your Health

    As long as we're still alive at the end of the day, we're healthy, right?!

    Blokes are notorious for not going to see a doctor until the problem becomes serious, so it's not uncommon to see guys let their health fall by the wayside, and then find committing to the gym to be just too difficult.

    homer jiggle

    And when it's just too difficult, we're inclined to throw in the towel rather than risk failing, aren't we?

    Make it easy for yourself. Get 8 hours of sleep a night, try to eliminate as much stress as possible, walk as much as possible, drink plenty of water and eat plenty of lean meats and unprocessed food. Oh, and look after your mental health as well!

     

    5. Drink Less Beer

    The easiest and most instantly actionable out of all these tips, lay off the piss!

    beeeer

    A pint of full strength beer has 200 calories on average. That means going out for a few beers with the lads after work quickly stacks up to a whopping 600 calories - and they're not good calories either.

    Alcohol is one of the worst things for lean muscle gain and fat loss, so while avoidance is the best option, we don't expect you to completely give up alcohol!

    Try switching to whisky neat or mixed with diet cola. There's nothing more manly than whisky.

    Or for the ultimate low calorie alcoholic drink, vodka, fresh lime and soda water. But if you cop any flack from the boys, don't come crying to us!

     


     

    WANT TO LOOK HEALTHY & FEEL CONFIDENT THIS SUMMER?

    THEN YOU MIGHT BE INTERESTED IN THIS YEAR'S...

    popup-3

    Kick start your summer body transformation with a FREE TRIAL of our 2017
    Ripped In 60 Days Challenge.

    What's Inside?

    ✔︎ Customised Meal Plans
    ✔︎ Recipe Booklets
    ✔︎ Free Workout Videos
    ✔︎ No Commitments

    CLICK HERE TO GET INSTANT ACCESS
    TO YOUR FREE TRIAL NOW.

     


  • 6 Fitness Shortcuts All Men Can Use To Get (And Stay) In Shape

    dadbod

    The Dad-Bod epidemic is on the rise.

    And while the temptation to embrace the belly and live the couch potato life may feel overwhelming at times, summer is just around the corner and this is the year to stop procrastinating and start making some headway on your fitness dreams.

    Fortunately, we're here to help.

    The world of fitness, nutrition, training and health may be daunting and a tad overwhelming at first, but we can assure you, it's definitely worth it in the long run!

    We've put together our Top 6 Tips to help you get started, to make small, positive changes to your diet and lifestyle, reducing your risk of contracting the dreaded dad-bod-itis, and put you well on your way to both looking, and feeling great.

     

    1. Audit Your Nutrition

    Does your diet suck?

    If you're maintaining at least a moderate level of physical activity and the beer gut is growing, or if you're trying to put on some muscle and things just aren't going in your favour, your nutrition is most likely the culprit.

    donut

    For a few days, input everything you consume into a calorie tracking app, such as MyFitnessPal.

    It may feel a bit strange at first, but give it a go.

    And when we say everything, we mean everything. Snacks, drinks, coffees, you name it. If you're consuming it, input it.

    What this will do, is give you an insight into where you might be going wrong. If you're consuming way too many calories for your activity level, or your macro nutritional ratios are way out of whack, this is going to make things clear, and put you onto the right path.

    Now that you know where the problem lies, move onto Tip 2...

     

    2. Create Consistency In Your Diet

    Sorry lads, but the "whatever I damn feel-like" dinners are out, and portion controlled, planned meals are here to stay.

    giphy-1

    Nutrition is a battle for a lot of us, and it's hard to even know where to start. The easiest and quickest solution is to eliminate variables.

    Start by pre-planning your meals (or even preparing on a Sunday) for the week. A source of lean protein is a must, such as chicken breast or lean beef, combined with a carbohydrate source such as wholegrain pasta or sweet potato, and some greens is a great starting point.

    Diversify your protein sources to prevent things getting old fast, and invest in some low sodium seasonings and low sugar sauces to make bland meals a thing of the past.

     

    3. Sleep More

    Wait, what?!

    You heard us. Get more ZZZ's every night to lose weight.

    And no, that is NOT a permission slip to skip the early morning workout in favour of a snooze fest. It means hit the hay earlier every night and get (at least) a full, restful 8 hours.

    Sleep is one of, if not the most crucial lifestyle components to a healthy body, healthy mind and staying in shape.

    giphy-3

    Once you dip into the 5-7 hour range which a lot of blokes do, your body starts to go haywire.

    Not only is your mental clarity going to suffer, but your recovery is going to hit a dead end before you know it. If you're hitting the gym hard, you need to recover just as hard, and sleep is the most important time for your body to do so. Turn Netflix off, get to bed early and wake up feeling fantastic.

     

    4. Drink More Water

    And less soft drinks.

    You'd be surprised how many problems can be solved just by drinking more H2O.

    Seriously, it's an incredibly simple solution that reaps some fantastic results.

    Blokes need to drink at least 3 litres of fluids per day. And that's before exercise. 

    water

    All fluids count towards this goal, but when you start introducing soft drinks, excessive amounts of fruit juices or other flavoured beverages, calories (in particular, sugar) start adding up fast.

    Hydration is absolutely vital to human health, and being sufficiently hydrated can quell hunger, provide energy, improve cognitive function and even improve fat metabolism.

     



    WANT TO GET RIPPED IN TIME FOR THE SUMMER?

    Click here
     to kick start your summer transformation
    with a free trial of our RIPPED IN 60 DAYS CHALLENGE!

     


     

    5. Strength Training

    There's lost of awesome ways to exercise and kick start your fitness journey. However, the most efficient, enjoyable and effective form of exercise for getting in shape is strength training. Most particularly, compound lifts.

    Focus your training on compound exercises - multi joint movements which activate more than one muscle group at a time (as opposed to isolation exercises).

    giphy

    The best, go to "staple exercises" to construct your gym sessions around are the Squat, Deadlift, Bench Press and Overhead Press. Other fantastic additions include Chin Ups/Pull Ups (or Lat Pulldowns to work up to these), Leg Press, Incline Chest Press and Bent Over Rows.

    Train smart, and if you can't get to the gym as often as you like, focus on full body training sessions as opposed to body-part splits, blasting your entire body at least twice per week.

     

    6. H.I.I.T.

    Say goodbye to hour long gruelling jogs, and hello to High Intensity Interval Training.

    H.I.I.T. revolves around short, intense bursts of exercise, followed by a resting or low intensity recovery period.

    giphy

    H.I.I.T. has some amazing benefits on fat burning and cardiovascular conditioning, and the best part is that you can slog out a H.I.I.T. session in under 15 minutes, with more benefit than an hour of steady state cardio training.

    Try heading down to the park and doing some sprints, or jumping on the spin bike next time you're at the gym and working with 30 seconds hard, 60 seconds recovery to get started. Perform 4-5 intervals for your first session (don't forget to give 110% during your sprints!) and aim to increase the amount of intervals you perform each session, up to 8-10. You'll feel and look great before you know it!

     


     

    WANT TO LOOK HEALTHY & FEEL CONFIDENT THIS SUMMER?

    THEN YOU MIGHT BE INTERESTED IN THIS YEAR'S...

    popup-3

    Kick start your summer body transformation with a FREE TRIAL of our 2017
    Ripped In 60 Days Challenge.

    What's Inside?

    ✔︎ Customised Meal Plans
    ✔︎ Recipe Booklets
    ✔︎ Free Workout Videos
    ✔︎ No Commitments

    CLICK HERE TO GET INSTANT ACCESS
    TO YOUR FREE TRIAL NOW.

     


  • 5 Ways To Get Fit Without Sacrificing Your Twenties

    20's

    "The best things in life come with a sacrifice."

    We've all heard that one before.

    With getting up an hour earlier for the gym, comes an hour less of precious sleep. 

    With sticking to our diet protocols comes missing out on social events and dinners out.

    Cheezburger tv funny celebrities cinemagraph GIF

    Alcohol becomes the demonised in our heads, and anything that gets in the way of being up bright and early for that 6am gym session becomes nothing more than a mere obstacle.

    So, what's the point in having the body of our dreams, when you can't enjoy living in it?

    Well here's the good news, you CAN have your cake and eat it too (literally in fact...).

    Read on for our Top 5 Tips to look good, stay in shape and most importantly, enjoy the process, not just the result.

     

    1. Flexible Dieting

    Incase you've been living under a rock for the last few years or have been abstinent from the internet, clean eating is out and flexible dieting is in.

    What's flexible dieting? Thrust into the limelight by the "If It Fits Your Macros" trend, flexible dieting put an end to the myth of eating 6 portion controlled "clean" meals a day, and finally put a stop to gym-goers believing they had to wolf down bland, boring meals day in and day out to achieve results.

     homer simpson the simpsons food pizza eating GIF

    Following this protocol allows you to eat whatever you want (within reason), as long as it fits your daily intake of carbohydrates, fats and protein. Of course, it's important to pay attention to micro nutritional content and your body's overall health, as this is just one "approach" to take with a grain of salt and apply to your lifestyle as you see fit.

    One way flexible dieting can help you win back your twenties is saving calories throughout the day for a big meal at night. Now you can incorporate conventional "cheat meals" into your daily calorie intake, while staying on track and staying true to your goals. Pretty neat huh! Keep in mind, if you're going out and smashing a double cheeseburger and fries, don't expect to be eating much other than protein shakes and fruit for the rest of the day....

     

    2. Stop Over Training

    To all the "no days off!" gym junkies out there, we hate to be the bearer of bad news, but over training is definitely a thing.

    Training day in and day out, pushing your body to the limit is of course going to have some amazing benefits on calorie consumption and body composition. In the short term.

    Over time however, the stress that you're putting your body through on a daily basis will start to catch up, fatigue will set in and results will be stalled.

     gym GIF

    Remember, your muscles don't grow while in the gym, they grow while you're resting and recovering.

    Your body doesn't just burn fat while you're training, but if you train hard, your resting metabolic rate will increase and you'll continue to burn calories for hours after you finish your workout.

    So what's the ideal amount to train? Unfortunately there's no clear answer here as it differs for everyone.

    However, the one thing that rings true for everyone is to listen to your body. If everything hurts and your muscle soreness is akin to feeling like you've been hit by a truck, you've earned a rest day. Do some light cardio if you must, but let your body recover so that you can hit it hard next time you're in the gym!

     

    3. Train Smart

    You don't have to train for hours on end to see results.

    Some of the most effective cardiovascular conditioning and fat burning exercise can be performed in the form of HIIT (High Intensity Interval Training), and a productive and exhausting workout can be completed in anywhere between 10 and 20 minutes.

    Identity memes thinking smart think GIF

    If you love your weights training and enjoy spending 60-90 minutes in the gym then by all means, but if you're running out of hours in the day and find yourself wishing there was a more efficient way, rest assured, there is!

    Try circuit training for starters. Superset your exercises, cut down your rest, and even give a Tabata workout a try.

    There's absolutely no reason why you can't warm up, stretch, train and warm down in under an hour if you're training smart!

     



    WANT TO GET RIPPED IN TIME FOR THE SUMMER?

    Click here
     to kick start your summer transformation
    with a free trial of our RIPPED IN 60 DAYS CHALLENGE!

     


     

    4. Make Fitness Part Of Your Lifestyle

    Exercise doesn't have to be exclusive to the four walls of the gym.

    Putting aside time for a workout day in and day out can be tough, especially when that pesky ol' thing called life gets in the way.

    The solution? Integrate physical activity into your daily routine.

     sexy fitness healthy lifestyle melanie iglesias GIF

    Go on a walking date with your special someone instead of smashing a pizza and Netflix on the couch.

    Find an extra 10 or 15 minutes a couple of times a day to stretch your legs and get outside.

    Invest in a standing desk.

    Spend less time on your butt, and more time on your feet!

    You wont get the ass of your dreams by sitting on it.

     

    5. Mix Things Up

    The human body is an amazing thing. One thing it does very quickly and efficiently, is adapt.

    Ever heard someone complaining that they've hit a "plateau"?

    Their weight loss has stalled, they just can't put any more weight on their squat, or they come down with a nasty case of the motivation blues.

    This is because the body has adapted to this set style of training.

     dog sports exercise derp dog gif GIF

    The solution? Mix it up!

    There are so many great ways to exercise that can not only move you further towards your goal body, but will give your body the perfect vacation from your training style of choice, that you'll be able to smash through your plateaus!

    Calisthenics, yoga, crossfit, parkour, power lifting, pilates, boxing, team sports, the list is endless!

    Give them a try, see what tickles your fancy, and who knows, you might find a new passion in the process.

     


     

    WANT TO LOOK HEALTHY & FEEL CONFIDENT THIS SUMMER?

    THEN YOU MIGHT BE INTERESTED IN THIS YEAR'S...

    popup-3

    Kick start your summer body transformation with a FREE TRIAL of our 2017
    Ripped In 60 Days Challenge.

    What's Inside?

    ✔︎ Customised Meal Plans
    ✔︎ Recipe Booklets
    ✔︎ Free Workout Videos
    ✔︎ No Commitments

    CLICK HERE TO GET INSTANT ACCESS
    TO YOUR FREE TRIAL NOW.

     


  • GETTING FAT...

    the differences between fats

    Eating less fat = being less fat, right?

    Well actually, we hate to break it to you, but you're sorely mistaken!
    But that doesn't mean that you can skip your next salad or chicken 'n' rice go-to in favour of a Large Chicken Big Mac Meal with an extra thick shake, oh no!

    There are actually three different types of dietary fats, which each play a crucial role in your metabolism, body composition, and importantly, endocrine health. See, fats, leading to cholesterol, are actually the precursors for your major sex hormones, which ultimately convert to both testosterone and oestrogen.

    That means that low fat diets = low sex hormones, which means you're gonna have a bad time!

    Read on to learn about the three different types of fats, where to get them from, and how much of each you should be having, in order to maintain a healthy balanced diet, and become the ultimate sex machine of course!

    MONOUNSATURATED FAT

    Ah, Monounsaturated Fat... the "good guy"!
    If you want to look at this simply, the bare minimum approach would be to simply increase your monounsaturated fat intake as much as possible, while keeping your total fat intake the same.

    Research has also shown that Monounsaturated Fats are perfect for keeping your blood sugar levels inline and promoting a healthy insulin response, AND also assist in promoting healthy cholesterol levels. No heart disease, no worries!

    avocado

    Load up on these tasty foods to boost your Monounsaturated Fat intake:

    • Olive Oil
    • Avocados
    • Nuts
    • Seeds

    Want a quick, easy, high protein and high monounsaturated fat lunch? Throw together a salad packed full of chicken breast, avocado, olive oil, macadamias and pumpkin seeds. Yum!

    POLYUNSATURATED FAT

    Polyunsaturated Fat, also classified as another "healthy fat", is found abundantly in plants and fish.

    Load up on these delicious sources to boost your intake of Polyunsaturated Fat:

    • Cold water fish
    • Fatty Fish
    • Peanuts
    • Almonds
    • Flaxseed Oil
    • Walnuts
    • Canola Oil

    Ever wondered why Fish Oil is such an important supplement staple? Yep, it's to boost the all important intake of Omega 3s and Omega 6's, which are found in abundance in Polyunsaturated Fats!

    Not only are they an incredible, natural anti-inflammatory, they've also been found to lower triglycerides and reduce blood pressure, two incredibly important health factors to keep in mind when maintaining a well balanced diet!

    salmon

    While Polyunsaturated fats are great for lowering unhealthy cholesterol levels, the flipside is, that in excess, Polyunsaturated fats may also lower the good kind of cholesterol. Fortunately, it's nothing major to worry about, and you'd have to be eating a SERIOUSLY large amount of almonds and peanuts (while consuming next to no saturated fats and monounsaturated fats) for this effect to kick in, so just keep it in the back of your mind!

    SATURATED FAT

    Ahhh... sweet, delicious saturated fat.
    While the research is in, and the controversy/stigma over saturated fat may have been a tad overhyped, it's still best to consume in moderation.

    As with all fats, moderation is key, and eliminating saturated fat completely from your diet is far from a good idea! The problem is, that in the past, saturated fats have been lumped in with trans fats, as the "bad guys" for causing obesity, heart disease and cardiovascular problems. While new studies are finding that the true culprits are actually trans fats and SUGAR, we're now seeing lots of research popping up on the health BENEFITS of consuming a healthy dose of saturated fat on the daily.

    Here's some great sources of saturated fat to include in your meal plan:

    • Fatty meat
    • Organic grass fed butter
    • Full Fat Cream
    • Coconut Oil and Cream

    Saturated fats are crucial to maintain healthy cholesterol levels in the body, and therefore, hormone levels. Saturated fats also benefit your lungs, heart, brain, nerves and liver, but only when consumed in moderation!

    Try including a fatty meat source such as high-fat mince, or lamb into your weekly meal plan, and never be afraid to cook with coconut oil to get those all important saturated fats on the map, but under control.

    meat

    So how much fat SHOULD you be eating per day? The answer is, that everybody is different.

    However, we wouldn't recommend consuming any less than 20% of your daily calorie intake from fat, as these low levels have been linked to a variety of health and mood problems! Instead, balance your fat and carb intake in a manner that best suits you, your favourite foods, and your body composition. While some will respond best to 35%-40% of their daily intake from healthy fats, others will respond better to only 20%-25%.

    Don't forget, fat is very calorie dense (twice the calories of carbs and protein per gram), so make sure to track your macros when making room for some extra fatty goodness!

    After a supplement to help you increase the amount of good fats in your diet? Check out Evolve Wild Protein - it's the superfood powder for men and women of all ages, activity and fitness levels.

    evolve wild protein

  • ASN's Ultimate Greens Supershake

    Ultimate super greens shake

    "Hey mate... I don't think I'm going to be able to make it to the gym today, I'm feeling a bit under the weather..."

    Except this time, it's not leg day, and you're ACTUALLY sick!

    Nightstand stacked high with Codral and Vitamin C, you wonder why it is that as soon as you notice someone sniffle around you, or shake a stranger's hand in the winter months, you get struck down with the sniffly, debilitating illness known as "the common cold".

    Well, while we're not quite able to cure the dreaded cold, here at ASN, we've come up with the ultimate power-shake to turbocharge your immune system, to keep you in tip-top shape all year round, so there's no excuse to skip out on leg day! (Again).

    ENTER THE ASN ULTIMATE GREENS SUPERSHAKE

    A bit of background:

    Sure, multivitamins are great. Actually, they're damn-near essential if you're pushing your body through the limit, and eating a calorie restricted diet, or indulging regularly on processed junk food. However, due to poor bioavailability and the body's ability to only absorb so many things at a time, it often isn't quite enough to give you EVERYTHING you need, despite what it may say on the label!

    Incase you're a complete nutrition rookie, here's the 411: Wholefoods, particularly green vegetables, are the number one source of vitamins, minerals and antioxidants which your body has been pre-programmed to absorb, thanks to your ancestor's healthy eating patterns!

    So if you're feeling the sniffles coming on, or if you're finding yourself sneezing while reading this article, head down to your local farmer's market or greens grocer and stock up on the following ingredients.

     

    Looking for a premium organic superfoods powder? Check out Evolve Green Machine.

     

    green smoothie

    THE SUPERSHAKE RECIPE:

    4 Kale Stalks
    Yes, this is physically A LOT of kale. However, this is quite possibly the most important ingredient, so don't skimp on this essential and incredible superfood!

    4 Stems Of Celery
    Celery carries a lot of water, which is perfect to give the supershake a smooth, easy-to-chug consistency!

    1 Whole Cucumber
    That's right, a whole cucumber, we're not messing around here!

    A bit of Ginger
    Gingers got a serious flavour kick, and a serious nutrient kick! Depending on your taste-buds, we recommend a decent chunk, maybe around 1/2" or so to start with, and go from there!

    1 Serve Of Your Favourite Fruit
    Let's be honest here, the above ingredients aren't going to leave the best taste in your mouth... so chuck a piece of fruit in there to balance things out! We recommend peaches, strawberries, pineapple or pears! Yum!

    evolve green machine

    1 Scoop Of Evolve Green Machine
    This is a SUPER greens shake for a reason! Not only does a scoop of our premium greens powder boost the vitamin and mineral complex significantly, it also adds a delicious fruity flavour, and is packed full of our signature herbal blend, loaded with adaptogens, probiotics and herbal remedies to cleanse and power up your liver, gut and much more!

    Here's some tips:

    • Blend the bad boy up, don't juice it! Juicing removes a tonne of the good stuff, and we want to get as much of these fruits, veggies and superfoods into your body as possible!
    • Feel free to add up to about 200-250ml of water to help your blender out, and to avoid the shake coming out as a thick paste.
    • Save yourself some time and cut up each of your ingredients, and refridgerate/freeze each serve in a zip-lock bag, to save yourself the hassle in the long run!

    Take it from us here at ASN, this Greens Supershake will give you a natural, clean, euphoric rush of energy like nothing else! It's distinctly different from a caffiene or pre-workout buzz, as you don't feel overloaded or cranked up... we'd best describe it as "operating at your maximum"!

    healthy woman

    Don't just take our word for it though, here's some science for ya!

    Kale:
    It's been dubbed "the world's healthiest food" for good reason! Loaded with Vitamins K, C, A, E, B1, B2, B6 + Iron, Calcium, Potassium, Manganese, Fiber and Folate, this natural superfood is guaranteed to put a spring in your step, and boost your immune system to keep you in tip-top shape! Don't forget, Kale is packed full of anti-oxidants AND anti-inflammatories, which will boost your post-workout recovery!

    Celery:
    There's no shortage of vitamins in Celery! Primarily an excellent source of Vitamin K, Celery also packs in high doses of folate, potassium and fiber, plus some extra B2, B6, calcium, copper, Vitamin A, and the all important Magnesium!

    Cucumber:
    All of the above, PLUS Vitamins B1, phosphorus and biotin!

    Ginger:
    Ginger is your stomach's best friend, easing nausea and gastrointestinal problems, and even better, increasing the absorption and the body's utilisation of all the goodies packed into the Greens Supershake. Ginger makes 'em count!

    So if you're serious about looking after your body this winter, or if you're looking for a natural and powerful alternative to your double-shot coffee or 500ml Red Bull, look no further! Give it a shot, and we guarantee that you'll feel the difference! 

     

  • Winter Cardio Guide: 5 Ways to Fast Track Your Winter Weight Loss

    Winter-Cardio-Guide-Cover (1)

    Already eyeing out the wooly layers to cover up that winter blubber?

    While "getting shredded for winter" isn't exactly a buzz-worthy catch-phrase, and yes, McDonalds DID just bring out Chicken Big Macs... it doesn't mean all your hard work over the summer months has to go down the drain!

    If getting your kit off at the beach is your ONLY motivation for putting in the gruelling hours in the gym, this blog post isn't for you. However, if you're looking to keep your dream-bod 365 days a year (okay, maybe not Boxing Day) and look rig-tastic all year round, then read on...

    Here's our Top 5 Ways to keep your waistline slim, your glutes trim, and your abs rippling in all their glory during the chilly Aussie winter!

     

    1. HIIT

    We know we rave about HIIT a lot. (For those who have been living under a rock, HIIT = High Intensity Interval Training). But for good reason! Not only is HIIT incredibly efficient AND effective, it's fun, there's tonnes of different ways to do it, and you feel great afterwards!

    Start with 30 seconds of going ALL OUT on your favourite cardio machine, or form of exercise (okay, maybe "least hated" is a better term?), before 60-90 seconds of active recovery. This translates to giving 110%, followed by half assing it at a crawling pace, while catching your breath to do it all over again. Aim for 5-6 sets to start, increasing up to 8-10 sets once you're a HIIT lord.

    You can usually get a wicked sweat on and accomplish a BRUTAL cardio workout in the space of 15-20 minutes, plus you'll be keeping your muscle mass in check and ripping off layers of fat, sending you on the speed train to shredded city. Trust us, it's a cinch. 

     

    2. IIFYM

    If It Fits Your Macros, otherwise known as Flexible Dieting, is a great way to keep in shape while enjoying the foods you love. If you've been sticking to strict clean eating diet all summer, you're probably hankering for a month's worth of cheat meals, smothered in cheese followed by chocolate cake for dessert, right?

    Well, what if we told you that you could have your cake and eat it too? (Literally).

    Flexible Dieting allows you to enjoy the foods you love, while still sticking to your daily intake of Protein, Carbs and Fats. Sure, if you want to go out and stuff your face with burgers, fries and soft drinks be our guest, but you'll probably be eating carrot sticks and drinking protein shakes all day in order to do so!

    Flexible Dieting is a great way to "damage control" the naughty months, and keep those cravings satisfied while still looking great in a tight pair of jeans. Don't forget, try to aim for the 80/20 rule, in favour of healthy, whole foods.  This is a concept lost on some...

     

    Looking for some inspiration? Check out some of the transformations from our previous Body Transformation Challenges.

     

    3. Supersets

    Does the idea of jumping on the elliptical machine make you want to run (or walk) for the hills? We hear ya loud and clear. So why not get your cardio workout done in the weights section?

    WHAAAAAAAAAAAAT? You heard us!

    For your next workout, try supersetting between chest/back horizontal push/pulls, shoulders/back vertical push/pulls, or even isolation work for your bi's and tri's or blast your thighs?

    Supersetting opposing muscle groups causes your body to pump blood one way then another, increasing the total cardiovascular output of your workout, causing you to get that heart rate elevated and work a little bit harder! For an added challenge, try working in a hypertrophy rep range (8-15 reps) with strict form and controlled breathing, resting for 30 seconds between each set. You'll be gassed before you know it!

     

    4. Crossfit WODs

    For all the crossfit haters out there, we challenge you to try even the most basic of WODs (Workout Of the Day) and see if you can get to the end without stopping, or worse, puking.

    Crossfit WODs are a wicked way to mix up your weights training with some dynamic, challenging and exciting training styles to keep you on your toes, and focus on speed and explosiveness with each and every rep.

    We recommend starting here, with these five beginner WODs to put you through your paces, and take even the most serious of gym junkies out of their comfort zone! http://dailyburn.com/life/fitness/beginner-crossfit-workouts/

    There's something for everyone, with AMRAP workouts (As Many Reps As Possible), timed 10 minute workouts, intervals, full body strength workouts and more! Give it a try, and who knows, maybe you'll go over to the dark side...

     

    5. Tabata

    Invented by Japanese physician and researcher Dr Tabata, this workout style is not for the faint of hearted. However, Tabata workouts are for those who want to mix up their training and push their limits, to get one hell of a workout in record time. Tabata workouts involve 20 seconds of all out exercise, with 10 seconds of rest, repeated eight times - 4 minutes in total.

    Sounds simple, right? Here's when things start to get crazy... Dr Tabata took two groups, a control group, who performed 1 hour of moderate intensity exercise 5 times a week, and the Tabata group, who performed the 4 minute exercise 5 times per week, over a series of 8 weeks. This translates to 1800 minutes of exercise for the control group, and a mere 120 minutes for the Tabata crew.

    "The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%." That's in just 4 minutes a day, 5 times a week!

    While Tabatas can be performed with any exercise style, we recommend going with 4 exercises, incorporating minimal equipment (body weight is a winner!) hitting as many muscle groups as possible. Try going for more and more rounds as you progress, working up to 4 Tabatas for a full blown aerobic AND anaerobic workout, in only 16 minutes!

    Search "Tabata" on Spotify, and get to it!

  • Fat Burners… Do They Really Work?

    Fat-Burners-cover (1)

    Fat burners sound a little too good to be true, don't they?

    A tasty little scoop of powder, or a couple of capsules to throw down the hatch every morning, to fast track your way to that rig of your dreams... Surely there has to be a catch... right?!

     

    Here's the lowdown:

    Fat burners ARE all they've cracked up to be, BUT, there's one niggling, teeny tiny little condition that their effectiveness is contingent on... you have to put in the work.

    Sorry to burst your bubble, but fat burners are only effective when combined with regular exercise and a healthy diet.

     

    SO WHAT'S THE POINT THEN?!?

    While they ain't no magic potion, fat burners (especially our top 3 which we'll get to shortly, just hold on a minute!) are powerful tools to increase your body's metabolic rate (calories burnt), while also providing a strong, smack-in-the-face boost of energy to get your ass into the gym day in and day out, while combatting the low mood and nasty side effects caused by prolonged calorie restriction.

     

    Check out our range of effective fat burners & weight loss supplements.

     

    TL;DR:

    Diet + Exercise = Effective
    Diet + Exercise + One of ASN's Top 3 Fat Burners = Super Damn Effective

    Do you want to speed up the fat burning process, for results you can see in the mirror in a fraction of the time? Do you want to feel GREAT while losing weight, rather than dreading each and every gym session?

    If the answer to the above questions isn't yes, we SORELY question your motives.

    Read on, and let's get stuck into our Top 3 Fat Burners to blast that body fat to smithereens!

     

    1. THERMONUKE PINK OPS: 2ND STRIKE - $79.95recon_pinkops_2ndstrike_pineapple_splice

    You guessed it fellas, this one is for the ladies!
    Thermonuke Pink Ops: 2nd Strike is the second generation best selling fat burner from Recon, specifically formulated, tried and tested for ladies. It's packed full of specially designed ingredients to balance and optimise Estrogen levels to have you lookin' and FEELIN' fan-flippin-tastic, plus it's packed to the brim with all the fat burning, metabolism boosting ingredients you'd expect from a top-tier fat burner.

    Learn more about Thermonuke Pink Ops: 2nd Strike here.

     

    2. DEFINE8 - $79.95

    Define 8Clean, natural energy to stimulate your body's natural fat burning functionality, while perking you up to go the extra mile to crush your training, sweat it out, and make that stubborn body fat a thing of the past!

    Define8 contains the equivalent of 25 cups of Green Tea per serve, which in case you weren't aware, is nature's most effective and powerful fat burner! Define8 is also loaded with a suite of natural fat metabolising ingredients + extra caffeine to pack a punch, and comes in 10 mouth-watering flavours, to keep those sweet cravings at bay!

    Say goodbye to those sickly sweet sugary energy drinks which aren't doing you any fat loss favours, and say hello to your new all-natural energy superstar.

    Learn more about Musclewerks Define8 here.

     

    3. OXYSHRED - $74.95

    oxyshred-guavaNever heard of OxyShred? Crawl out from under that rock you've been living under, here's the score!

    OxyShred is quite possibly the most famous fat burner on the market today, and is considered the go-to staple pre-workout thermogenic/fat loss supplement for people of all shapes and sizes! (Literally)

    Oxyshred combines a decent dose of caffeine, with a massive clinical dose of best-in-house non-stimulant fat metabolizer L-Carnitine, as well as a suite of supporting natural fat loss boosters such as Raspberry Keytones, Grapefruit Seed Extract and much, much more! It's also packed to the brim with L-Tyrosine and Taurine to enhance mood, with a supporting B Vitamin complex to aid in energy production and to keep you happy and healthy!

    OxyShred is a wicked supplement to keep in the cabinet to use as a powerful pre-workout in itself, plus to supplement for weeks at a time to keep trim and slim. 

    Learn more about EHP Labs Oxyshred here. 

  • The Top 5 Reasons To Drink BCAA's Every Single Day

    BCAA-Blog-Cover

    What if we told you that there was a simple and easy way to recover faster AND train harder?

    Well lucky for you, we've got an ace up our sleeve... three, actually.
    They're called Branch Chain Amino Acids, or BCAA's for short.

    A What-Chaino-Who Now?

    Branch Chain Amino Acids, L-Leucine, L-Valine and L-Isoleucine, are commonly known as the building blocks of protein.

    Kind of like bodybuilding lego!
    But not really.

    These little bad boys can be supplemented any time throughout the day, to increase protein synthesis (meaning your body absorbs a greater quantity of protein intake, rather than... erm.... "disposing" of it) and to provide an instantised and immediately absorbed, highly concentrated shot of muscle building nutrients.

    While BCAA's are found in abundance in your protein supplement of choice, as well as protein rich foods such as eggs, dairy and meat, BCAA's in their pure amino acid format require little to-no digestion from the body, meaning that you can utilise their benefits fast when you need them most!

    Here's our Top 5 Reasons why you should add a scoop of BCAA's into your shaker cup every day that ends in a Y:

     

    1: They're God Damn Delicious

    Okay, let's get the obvious out of the way first... BCAA's taste good.
    A quick google search will say that 2 litres of water is what the average human body requires...

    But damn son, you're no average human, are you?!

    If you're training day in, day out, hitting your 10,000 steps and living an active healthy lifestyle, you're going to want to aim for about double that.

    But before you reach for a sugary sports drink to end the bland monotony of tap water, reach for a tub of BCAA's instead! 

    Our pick of the litter? AminoKIK Red Raspberry Flavour.
    Mmmmm....
    We'd even go as far as saying that it puts Cottee's Coola Cordial to shame... you heard us!

     

    2: Reduces Muscle Catabolism

    BCAA's are absolutely essential for performance athletes, fasted cardio junkies and anyone who enjoys long bouts of cardiovascular training or hour + long stints in the gym.

    Why? Because BCAA's stops muscle catabolism straight in its tracks!

    (For those who don't know, muscle catabolism is the scientific term for losing gains. Yes, the stuff that nightmares are made of!)

    Now, unless you're keen on tucking into a steak, chicken breast, or slamming down a creamy protein shake mid-workout,

    (WARNING: NOT ADVISED. VOMITING MAY/WILL ENSUE)

    We'd recommend reaching for a shaker cup with a refreshing dose of BCAA's to hold onto that hard earned muscle with a vice grip!

    BCAA's formulas have also been developed with an athlete's performance in mind, so are often packed with additional performance supporting ingredients and nutrients, such as Beta Alanine, Agmatine, Electrolytes, Glutamine, Citrulline and more!

    If you're after a BCAA supplement which will offer the benefit of an intra-workout kick up the butt, reach for a tub of Nubreed Helix BCAA, packed with AgmaPURE, Beta Alanine and Taurine!

     

    Looking for BCAA's? Look no further than our massive range online or in-store.

     

    3: Train Harder and More Often

    The doctor's prescription for DOMs is in... and it's not paracetamol or ibuprofen, it's... well, you guessed it!

    BCAA's, specifically when supplemented during and/or after training, have resulted in increased training intensity in the days following, as well as preventing and reducing the dreaded Delayed Onset Muscle Soreness...

    We've all experienced a bad case of DOMs before, which are particularly inevitable when performing "split" style training - focusing on a single, or small handful of body parts per day.

    Brushing your teeth after shoulder day...
    Picking something up after back day...
    Doing ANYTHING after leg day...

    While BCAA's won't completely eradicate post-training soreness (after all, it means you've done the work!) it will allow the pain to subside faster and for your muscles to heal more rapidly, which is vital for those who want to hit each muscle group more than once per week!
    (And by "each muscle group" we mean "chest and arms")

     

    4: Increased Fat Burning and Reduced Fat Retention

    Now that we're at point #4, it's about time we perform a quick recap of key points.

    Not only do BCAA's taste delicious, they decrease muscle recovery time, promote muscle retention by preventing catabolism (ain't nothing gonna steal these gains)
    ... AND they increase fat loss?!

    That's right BCAA's are the #1 go-to for anyone cutting, or looking to achieve a lean, chiseled muscular look.

    While each of the 3 BCAA's are of equal importance in serving their function, Leucine is the star of the show here, as when combined with Isoleucine and Valine, boosts fat oxidisation and increases total energy expenditure during training, meaning more calories burnt!

    This, in combination with BCAA's unique muscle preservation attributes makes it the perfect supplement for achieving the lean, aesthetic body composition that you've been 'miring.

    Pssssst... Evolve's Damage Control has a 4:1 ratio of in favour if Leucine.

     

    5: Easily Absorbed, Easily Utilised

    There are some critics of BCAA's, claiming that a simple and cost effective alternative is to simply smash an extra scoop of whey or two per day.

    While this is by no means the worst idea in the world (particularly if you are falling short of that all important daily protein goal on the reg'), the benefits are certainly not in the same ballpark.

    The fantastic thing about BCAA's, are that they are what's called free form amino acids.
    These free form amino acids require absolutely no digestion (too much whey can be hard on anyone's stomach, even if you're a seasoned lactose veteran), and are absorbed immediately into the bloodstream.

    While "complete" protein sources contain over 20 different amino acids, BCAA's when supplemented alone do not compete for absorption, causing a much greater spike in blood BCAA amino levels, resulting in a considerably greater boost in protein synthesis.

    PLUS, Isoleucine and Valine are "glucogenic" amino acids, which in layman's terms, means that they can be converted to glucose in a pinch, meaning that your body can tap into an extra reserve of energy when it's fatigued, if need be!

    So WTF are you waiting for? Grab a tub of BCAA's and get trainin'!
    It's pretty much Viagra for the gym...

  • CARBS 101 - Are Carbs Important Post Workout?

    Carbs-101-Blog-Cover (1)

    Oh no... The dreaded "carbohydrates"...

    If you've been keeping up with the latest advancements in bro-science and internet fuelled, pseudo scientific mumbo jumbo, you'll know for sure without a shadow of doubt, that carbohydrates should be avoided like the plague!

    Well, the jury is in on this macro-nutrient hot-topic, and the verdict is, that it just isn't true!

    Carbohydrates, just like fats and protein, are essential for energy production, muscle growth, body composition and mood! BUT, just like fats and protein, carbohydrates must be consumed in moderation, as part of a balanced diet, or they can be just as harmful as too much fat or too much protein

    (YES, THERE IS SUCH A THING AS TOO MUCH PROTEIN, BELIEVE IT OR NOT)

    So without further a-do, let's dive right into the carbohydrate debate, and school you with everything you need to know about how to strategically utilise this wonderful (and delicious) energy source to reap the rewards you've been chasing.

    YES, CARBOHYDRATES ARE IMPORTANT POST WORKOUT

    If anything, they are just as important as your faithful post-workout protein shake.
    Ideally, you want to be consuming "simple" carbohydrates (the most rapidly absorbed, as opposed to complex carbohydrates which provide a more sustained release of energy) immediately upon waking, as well as post workout.

    Why, you ask?
    First thing in the morning with breakfast, you're breaking your fast (unless you indulged in a midnight snack and/or sleep-eating), and this will bring your glycogen levels back up to baseline.

     

    Looking to add Carbs to your post workout shake? Check out our range of carbohydrate supplements.

     

    Following a workout, this is even more crucial, as during your exercise regime, you will have depleted these stores down to a critical level, and if they are not replenished ASAP, you will be at the mercy of the dreaded, catabolic hormone known as cortisol.

    This testosterone stealing, nasty little bugger will reap havoc on your endocrine system, converting hormonal precursors away from glorious, muscle building testosterone, to our natural stress response hormone, which will not only have you feeling mentally down, it won't do much for your physical appearance either!

    So what are the "best" sources of post workout carbohydrates, you ask?


     

    EVOLVE: Anabolic Injection - $89.95

    evolve_anabolic_injection_1For those who don't want to mess around, and adore the convenience of just whacking a scoop of powder in the shaker cup, then look no further than Anabolic Injection.

    Each serve is loaded with 30g of high quality Whey Protein Isolate & Hydrolysed Whey Protein Isolate, as well as 46g of carbohydrates from a triblend of sources: Dextrose, Maltodextrin and Waxy Maize Starch. With the addition of Tri-Creatine Malate, L-Glutamine & BCAA's, while containing next-to-no fat whatsoever, Anabolic Injection is the ultimate go-to post workout shake to supercharge muscle growth and nail of your post-workout nutrition in one go!

    Learn more about Anabolic Injection here.


     

    EVOLVE: Maltodextrin - $34.95

    evolve_maltedextrinAlready got a favourite protein shake? No dramas! Simply whack a couple of scoops of Maltodextrin in your shaker to boost your shake's carbohyrate content and take care of your post-workout carbohydrate needs with ease.

    This high glycemic index carbohydrate has been favoured for yonks as the ideal post-workout carbohydrate source, as it has the best of both words, giving you a rapidly absorbed energy source to restore depleted blood glucose levels, while providing a sustained energy release to prevent a nasty crash! Poifect!

    Learn more about Evolve Maltodextrin here.

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