• 5 Fast Fitness Tips For Busy Mums


    Time, we never seem to have enough of it!

    On the rare occasion we do have enough, the question remains...what can we do to maximise our use of it?!

    Today we share with you, 5 of our best tips to help get the most out of your training, along with a few handy tips to keep in mind when it comes to exercising at home and keeping track of your progress


    Tip 1: It's not always about having more time, its about using it effectively.

    The key to having an effective training session, is knowing what your goals are for that training session, before you even set foot in the gym.
    It sounds so simple, but very few people plan their workout before the session begins..

    Failing to plan your training session, or at least having a rough idea of what the session might entail, is often the reason why many people spend much longer in the gym than they originally planned.

    So how can I make the most of my time in the gym?finals calculating GIF-downsized

    Decide the amount of time you want to spend in the gym:
    -40 minutes.

    Choose the muscle group you want to train or workout you're wanting to perform.
    -Simple leg workout.

    Allow for warm up and cool down time,
    -10 minutes in total (5 min before and 5 min after session)

    Allow for 5-10 minutes per exercise.
    -Today we pick 3 exercises for legs, this leaves 10 minutes for each exercise.
    -Aim for a minimum of 2-3 sets of each exercise, 8-12 reps each set.

    -Keep rest periods short. The shorter rest periods, the faster workout is complete!

    Exercise selection: Aim for exercises that recruit the most muscle fibers.
    These exercises are usually the most challenging, but are the most effective.
    -Leg press.
    Always have back up exercises in mind, just in case one of the machines you want to use are taken!

    Tip 2: Short on time and cant make it to the gym? Forget the fancy stuff, stick to the basics at home.

    Circuit training at home!
    All you need is a yoga mat, dumbell or kettle bell, skipping rope, timer and 20 minutes of your favorite music.
    unqualified advice GIF-downsizedaou GIF-downsized

    Step 1: Perform the exercise for 45 seconds.
    Step 2: Rest for 15 seconds.
    Step 3: Move to the next exercise.
    -Repeat steps 1-3 until you reach exercise 5.
    -Rest for 1 minute once completing exercise 5.,
    -Repeat  5 exercise circuit for 3 rounds.

    Exercise 1: Lunges with dumbbell bell curl at the bottom of the lunge.
    Exercise 2: Knee push ups
    Exercise 3: Skipping
    Exercise 4: Squat with shoulder press at the top of the rep.
    Exercise 5: Plank or Sit-ups.


    Tip 3: Keep track of your progress, in more ways than one.

    Measuring your training progress, or more so the beneficial effects from it,  shouldn't just be limited to only one or two measurements like the weight lost on the scale, or how long you can run on the treadmill.

    You'd be surprised how much of a positive impact identifying and celebrating the
    small victories can have, the key is to know what to look for.

    Here are a few of my favorite ways to help identify different types of progress.
    Are your clothes fitting better?
    - Have you noticed your favorite outfit "flows" a little better?

    How is the muscle soreness and recovery after each session?
    -Do you still feel sore after each workout?
    -Is the leg day soreness a little bit less obvious?
    -How are your energy levels throughout the day after you have trained?
    -Do you have a bit more spring in your step or feel less fatigued by the end of the day?.
    -Do you still have energy (and enthusiasm) by the end of the workout?

    Has your flexibility improved?
    -Have you increased the range of motion in your squats or other exercises?

    Have you been able to train more often before you start to need a break?
    - Has the Duration of your training session increased?
    - Have you been able to get to the gym more often than last month or last year?
    - Are you able to train harder, for longer?

    Has the quality of your training sessions improved?
    -Has your form improved on exercises that you used to struggle with?
    -Are you better at adapting your workout plan to suit your goals?
    -Have you become more intuitive at choosing the right exercise plan for you?

    I can guarantee, if you used this as a checklist to help identify areas of progress, you'd be surprised (and proud) with how much progress you've made!

    sassy beyonce GIF-downsized


    Tip 4: Sometimes taking a step back and recouping, will set you up for great workout next time you train.

    foam roll

    Have you ever had the perfect workout planned, when the timing is perfect, you've got your favorite workout clothing on and by the time you get started.... nothing.
    The energy you thought you possessed has vanished, somewhere between the drive to the gym and the front door to the gym..

    Fret not! Your time in the gym can still be used effectively, conserve the remainder your energy, don't waste a workout trying to push through,  get your body prepared for the next training session.

    Use this downtime in the gym to stretch and improve your flexibility, loosen up all the niggles and tight muscles by using a foam roller and finally, finish off with some gentle cardio work, just to help get the blood flowing and to leave the gym feeling refreshed..

    Think of this training session as taking 1 step backwards in order to take 3 steps forward next time you train!

    Tip 5: Keep track of your nutrition.noted jimmy fallon GIF-downsized

    The food we eat, water we drink and supplements we use on a daily basis will largely determine not only our gym performance, but also our internal health and well being.

    Having optimal nutrition will ensure that your energy levels, skin complexion, mood, hormones  and many other of our basic bodily functions are working at their highest capacity.
    Many of us know this already, yet many fail to get the results they desire because they may lack an understanding or don't know what a balanced and nutritious diet is supposed to look like.

    It's often only once people start to take note of their dietary habits over a period of time, are they then able to identify where they may be lacking in their diet. Avoiding certain food groups or severely limiting your intake, is the fastest way to be deficient in essential nutrients, vitamins and minerals that are essential for good health.

    If your diet is restricted and consists of only chicken, broccoli, spinach and 3 almonds, it's time to make a few changes!

    So what do we do?

    Keep a log of your intake over the next week or two and take note of the types of food you eat, the quantities and what types of food you consume on a regular basis.
    If you can identify areas to improve, make the change and keep an record of how you feel with the new changes.

    If you're having trouble finding areas to improve or don't know where to start, hiring a dietitian or nutritionist will be of great benefit to you.
    Here's a link to see what health professional might be best suited to your needs.

  • 6 Stress Management Strategies To Improve Your Fat Loss

    6 strategies_blog

    Stress can help us achieve many positive things – whether it be finishing a project at work before its deadline, studying for that exam or giving us the strength to lift the weights we thought we weren't capable of lifting!

    Implemented at the right time, stress will help the body to achieve many great things. However, some of us just cant seem to find the "off button" for stress and if left unmanaged, stress can amplify and spread throughout your entire body.

    This can have an incredibly detrimental impact to both your physical and mental health.


    6 Stress Management Strategies (To Improve Your Fat Loss)

    give it to me GIF-downsized

    Managing our stress is the key to living a happy and healthy life, as much as we might think we are able to manage the stress in our life OK, just about all of us get overwhelmed at times, allowing stress can get the better of us.

    Today we'll be sharing with you six of the best tips to help you:

    • Reduce your overall stress levels
    • Lower your cortisol levels and in doing so...

    We will help you identify lifestyle factors that may be working against your attempts to reduce your levels of stress on a daily basis.


    Tip 1: Never Be Too Busy To Take Time Out

    Image result for time out

    Too often we are so consumed within the depths of our work schedule, training program, and whatever else life throws at us that we often push our own needs aside. As a result, our happiness, motivation and potential for success is greatly diminished.

    Nobody will give you a "High-five" for burning yourself out, and your body won't appreciate being pushed while living in a constant state of stress and frustration just for the sake of "tearing it up in the gym".

    When you subject yourself to immense pressure and stress on a daily basis without taking time out to re-energise and recoup... You are preventing yourself from being able to commit to your endeavours at the highest level.

    As we often need to learn the hard way, our body will not perform and look how we want it to if we're constantly subjecting it to physical and mental stress on a daily basis.

    Thus, managing stressful periods in your life can be relatively simple, you just need to ensure you implement the right techniques to allow yourself to unwind and relax.

    What to do?

    • Dedicate time each week or month to "Recovery Time". This time is to be spent relaxing or doing something you enjoy. A weekly massage is a great idea.
    • Value this time with as much as you would an important work meeting or training session. Don't skip or delay this important period of time. 
    • Plan your time off, organise an outing with friends, weekend away or something similar.
    • If you're short on time... something as simple as going to the beach, walking the dog or listening to your favourite audio book whilst out enjoying the sunshine will suffice.
    • It's also important to remove all distractions while you're enjoying your scheduled relaxation time... So turn your phone off to help you clear your mind of stress... even if its just for a short period of time. You'll most likely find this difficult at first, but turning off your phone so you can't be interrupted is quite possibly the most important step of them all.

    You can modify and apply these tips to suit just about every aspect of your life when it comes to taking time out.


    Tip 2: Switch off From Social Media

    social media facebook GIF-downsized

    Social media is a great tool that can help us connect with new people, discover new places to eat and have a laugh at endless memes. The downside to social media is that it's starting to replace one-on-one human interaction... (Receiving a like on Facebook or Instagram isn't the same as catching up with friends in real life).

    Furthermore, comparing your progress to what others post on social media is a bad idea, a very bad idea. With the advent of Photoshop, FaceTune and Instagram filters, social media gives us an unrealistic expectation of how our lives should be or how underwhelming our gym progress might appear to be in comparison to "them".

    If you're struck with boredom, you might open Instagram and scroll away 15 minutes of your life, during that time you might see others posting about going to a festival, catching up with friends or making great progress in the gym. Your life (by comparison) may not seem as exciting and your gym progress not nearly as impressive as what the user "festivalsNflexing95" posts on their feed. This annoys you – it shouldn't.

    Seeing the progress of others should inspire you, not demotivate or irritate you. If social media is having a negative effect on you, switch off and focus on your own progress... everyone is running their own race.

    Those 15 minutes you wasted getting annoyed at the illusion of success being crammed down your feed could have been better spent researching new training techniques, reading through the latest information about health and fitness or spent exercising.

    What to do?

    • Ensure you have the contact details of your friends and family, then deactivate all social media for a week or so. You'll be amazed at how much more time you have during the day and how much happier you'll be when you're not scrolling through social media.
    • Find something productive to do with your time. Set some goals for your training and seek additional information for personal development. 
    • If managing stress is the issue, address and identify the cause of your stress, reflect why this issue is having an impact on your life and plan a way to help reduce the impact that stress is having on you.


    Tip 3: Meditation

    zen meditation GIF by Miguel-downsized

    Many of our problems can be solved, or at least understood and handled better by dedicating enough directed thought and energy to the issue at hand. In this day and age we usually have several different projects on the go, we receive various types of auditory and visual stimulation and distractions just about everywhere we go.

    Constant distractions can make it difficult to keep a single train of thought at any given time, add a stressful lifestyle into the mix, and our brains don't quite perform how we like them to.

    Being under stress, combined with trying to juggle and think about numerous tasks at once will make it difficult for us to focus our efforts towards the issue at hand when we are trying to multitask.

    What to do?

    • Dedicate at least 5-10 minutes a day to Meditation.
    • Start by sitting in a quiet area of your home, workplace or car, any quiet area will do. Ensure that this time you spend with yourself is away from phones, a computer or any other form of distraction near by.
    • Empty your mind and sit in stillness, focus on your breathing and embracing the rare moment of silence that you're experiencing today, this time can also used to focus on a single thought, problem or stress in your life. 
    • Use this time to visualise and identify the solution to your problem, trust that the solution is there and that you will always find the solution to your problem.

    We often know the solution to our problems, even if it is hidden somewhere in the back of our minds. We just need to be direct enough with our thinking in order to help bring that solution to light.

    Our favourite guided meditation app is called "Headspace" - check it out here.


    Tip 4: Identify, Be Aware and Keep a List of Your Major Stress Triggers

    list GIF-downsized

    Being able to identify the situations that cause you to stress is one of the best ways to avoid or at least help manage stress.

    If certain activities, social interactions or pressure from others is a major cause of stress for you, set out a plan to help reduce stressful impact that the situation may have on you. This can include planning ahead, avoiding the situation (if possible) or as much as we might hate to do it, asking for help from others.


    Tip 5: Commit to Your Sleep Schedule.

    sign language sleep GIF by Sign with Robert-downsized

    Adequate sleep is necessary for optimal health as it allows our brains to recharge and our bodies to rest.  Inadequate amounts of sleep have been linked to people suffering from the negative effects of stress significant more than those who are well rested.

    A lack of sleep can leave people feeling irritated, overwhelmed with simple tasks. A sleep deprived and stressed individual often lacks the motivation, energy, enthusiasm and brainpower to commit their best efforts to the task at hand.

    Experts recommend a minimum of 7-10 hours sleep a night, some people can get away with less for a short period of time, but it's not advised if you're seeking optimal health.

    What to do?

    • Aim to be in bed by a specific time. Set yourself to have a goal of getting AT LEAST 7 hours of sleep per night.
    • Remove distractions that keep you up at night.
    • Keep your phone away from the bed to avoid the late night social media fix which will only rob you of valuable.
    • Do things such as read a book, stretch or meditate before going to bed. Any of these activities will help you relax before you go to bed, allowing you to fall asleep faster once you're in bed.
    • If you miss out on a few hours sleep, try a short 15-20 minute power nap during the day if possible. Who doesn't love a midday nap?


    Tip 6: Decrease Your Stress with Supplementation

    If you're looking for a supplement to help with fat loss and to give you a boost in energy, use the one that won't leave you feeling scattered and run down once it wears off.

    art school coffee GIF by Sarah Schmidt-downsized

    Many try and use caffeine as a stimulant to get a quick boost of energy in an attempt to  perk themselves up to try and make up for a lack of sleep or poor nutrition. The problem is that although caffeine might work in the short term, the long terms effects of relying on caffeine for energy will eventually start having a negative effect on your training along with increasing cortisol levels.

    A prolonged increase in cortisol incurred by relying on caffeine for energy will only make your efforts towards your goals of fat loss or muscle gain feel like you're fighting a losing battle.

    The solution?

    Enter Hydroxyburn® Clinical.


    BodyScience is well versed on the benefits of caffeine use during exercise through supplementation but their knowledge doesn't stop there. As we now know, excessive caffeine intake can raise cortisol levels, we need cortisol to function, but don't want an excessive amount present for too long, otherwise we start to experience the negative effects of prolonged high cortisol levels.

    Hydroxyburn® Clinical is strategically formulated and is formulated with well researched ingredients and herbal extracts that will not only assist our body in feeling more energized, the formulation will help control our cravings, blood sugar levels and also reduce cortisol levels in the body, all of which will assist in fat loss.

    Hydroxyburn® Clinical contains a well researched ingredient named "Melissa Officinalis" (Listed as Bluenesse®). Bluenesse® is a strong cognitive enhancer that has been shown to significantly reduce cortisol levels and improve performance. Supplementing with Bluenesse may alleviate systemic stress and has been shown to stimulate an almost immediate increase in mental alertness and a feeling of wellbeing.

    Implementing Hydroxyburn® Clinical into your supplement regime can mean the end to the viscous cycle of peaks and drops in energy that people often experienced when they solely rely on caffeine for energy and alertness.

    Shop Hydroxyburn® Clinical Now.


  • 5 Tips To Avoid An EGGsessive Amount of Calories This Easter


    The Easter long weekend may well be the second most challenging time of the year where a diet blowout almost feels inevitable.

    Just like its Christmas counterpart, the Easter break can be a MASSIVE threat to your diet and fitness goals as we struggle to say no to the abundance of chocolatey, carb loaded goodness.

    And who could blame you?

    With delicacies like giant Cadbury Crunchie Bunnies and the once a year appearance of the Cadbury Creme Egg McFlurry from McDonalds – it can often be hard to exercise self control without an overwhelming sense of FOMO at this time of year.

    Now we're not saying that you should have to miss out on all of the EGGcellent Easter treats that are dying to hop into your shopping basket every time you visit Coles...

    However we are suggesting you put a plan of attack in place before it starts raining eggs over the Easter long weekend. The last thing you want is to undo a month's worth of diet and exercise thanks to four days of overindulgence.

    That's why we've put together this list of five tips which you can use to avoid an EGGsessive amount of calories, carbs and chocolates this Easter. Oh and don't worry, we guarantee these tips are WAY better than our terrible attempt at puns thus far.


    1. Pace Yourself

    It's been said that sugar illicits the same dopamine response mechanism in your brain as cocaine. And whilst a bit of sugar every now and then isn't necessarily the worst thing for your body, it can reek havoc on your self control. This is especially true if Easter is one of the only times of year you let yourself indulge on the ever so moreish egg shaped delights which seem inEGGscapable at family, friend and work functions.

    easter 1

    Therefore we recommend you pace your intake of chocolatey goodness and keep count of how many little (or big) Easter eggs you consume here and there – because we all know how easy it is for one to turn into two, which turns into three and before you know it you've just devoured enough calories from chocolate to feed yourself for a week.


    2. Don't Write The Day Off

    We get it. You're only human. And chocolate is AMAZING (especially if you don't treat yourself to it often).

    So don't beat yourself up too much if you tried to pace yourself, but despite your best efforts, you've now found yourself at the bottom of a box of Favourites you PROMISED yourself you'd only have two of a few hours earlier. These things DO happen.

    Like we said, you are only human.

    But don't let that trick you into saying to yourself...

    'Easter is only once a year!'... almost reassuringly, as you lick the melted chocolate from the last Cadbury Marvellous fun size Favourite...

    Then, almost as quickly as the box of Favourites that were just in front you disappeared, another thought enters your brain...

    homer chocolate

    'Stuff it, I'm giving myself the day off – I'm already in this deep so surely a little bit more won't hurt...'

    Congratulations. You've officially entered the slippery slope of self sabotage... And you're quickly gaining momentum.

    If these kind of thoughts begin entering your mind, remind yourself that what's done is done and don't beat yourself up for it. But at the same time, don't let yourself fall victim to your own sense of entitlement by blowing the rest of the day out. Don't let your temporary lapse in self control turn into a 24 hour ordeal, especially when you're on a sugar high of self re-assurance.


    3. Stay Active

    This may seem self explanatory, but staying active over the Easter break is a great way to consciously consider your diet and fitness goals, which can help you maintain your self control, even when faced with that whole box of Favourites in front of you.

    If you traditionally workout in the afternoon or evenings, you may want to consider switching to a morning workout over the Easter long weekend.



    Well, for starters, it's a lot easier to control your chocolatey eyed desires if you're conscious of the fact you worked out that morning. Nobody wants to immediately undo all of the progress they've achieved only a few hours earlier in the day.

    Furthermore, if you do end up binging more than you'd hoped you would during the day, you've already ticked off a workout for the day. There's nothing worse than trying to motivate yourself to hit the gym after a day's worth of poor eating.


    4. Budget an Allowance in Advance

    If you know you're attending a family function where there will be a delicious feast awaiting, you may want to consider budgeting additional calories for that meal. This will, in a sense, give you a 'calorie buffer' to work with, so you can indulge without feeling guilty.


    For example, let's say that you're attending a big family Easter lunch where you know you're likely to consume 1,000 more calories than you normally would for this meal. Simply deduct those additional calories from your breakfast and dinner on that day so you don't blow out your total daily calorie intake.

    An easy way to do this would be having a very small, humble and protein rich breakfast (e.g. a Quest Bar or OhYeah! Protein Bar) or a low calorie Whey Protein Shake before you feast at the Easter lunch.

    And if you're not in a food coma by the time dinner comes around, you could finish the day off with a small protein rich meal like two poached eggs on a piece of whole grain toast.


    5. Portion Sizes 

    Now we're very aware that Easter is more than just an EGGsessive amount of chocolates. Like Christmas, Easter is often accompanied by lavish, calorie dense meals fit to feed a king... which is exactly why you need to be wise when plating up.

    homer belt

    Apportion your servings to focus on protein and fibre but DON'T skip on all of the carb and fat heavy goodies that will no doubt be waiting for you... just be sensible about it.

    The last thing you want is to be fighting FOMO and food envy as the rest of your loved ones demolish delicacies which only make the rounds a few times each year. Let yourself indulge, just don't over do it.


    Happy Easter from everyone here at #TEAMASN.

  • MSM Powder Supplements (Methylsulfonylmethane) 101

    What is MSM

    The article below is your complete guide to MSM, MSM powder and MSM supplements (AKA Methylsulfonylmethane). Keep reading to learn more.

    Methylsu... what?

    Methylsulfonylmethane sounds like a damn mouthful. Do we know how to pronounce it properly? Probably not. Do you need to know how to pronounce it properly? Definitely not.
    (Most people refer to methylsulfonylmethane as MSM powder or MSM to make life easier.)

    msm for recovery

    Here's the lowdown on Methylsulfonylmethane (MSM for short):

    (Feel free to stop us if we lose you...) Through the combination of Glucosamine sulfate and Chrondoitin Sulfate, methylsulfonylmethane...

    We lost you didn't we?

    Okay let's try again.

    Methylsulfonylmethane offers a suite of research backed, scientific benefits, effective to prevent the body's inflamatory response to musc... zzzzzzzzz...

    MSM Supplement

    Okay you goldfish, let's try one last time!


    If you answered no to one or more of these three questions, our brand spankin' new Methylsulfonylmethane supplements may be for you!

    MSM Supplements at Australian Sports Nutrition:

    Thanks to our pals over at Nutralife, our warehouse is stocked chock-a-block full of the good stuff, (like Glucosamine Chondroitin MSM Joint Food Concentrate and Glucosamine 1500 Complex Advanced) to abundantly satisfy your hankering for some MSM methyl-goodness.

    MSM Nutralife - Glucosamine Chondroitin MSM Powder Joint Food Concentrate - $59.95

    In all seriousness though:

    • Glucosamine Chrondroitin MSM Joint Food is available conveniently in both powder and tablet formations, so you can whack it in your post workout shake or throw back a few tablets with your vitamins. Don't say we don't look out for you!
    • Not only does Nutralife Glucosamine Chondroitin MSM Joint Food and Glucosamine 1500 Complex Advanced contain a hefty dose of Methylsulfonylmethane, but it's also chock full of essential nutrients, vitamins and minerals to give you the most bang of MSM for your buck as possible!
    • Loaded with Zinc, Manganese, Boron, Copper, Selenium and Vitamin C, this supplement will supercharge your daily regime and keep you loaded up with all the goodies you need to train, recover and live dat healthy active life you've been living!
    MSM powder Nutralife - Glucosamine 1500 Complex Advanced MSM Powder - $25.95

    Why should you even bother with an MSM Supplement, MSN Powder, MSM Vitamins or Methylsulfonylmethane in the first place?

    We're glad you asked! While it may not be perched high atop your supplement priority list at the present... (Whey Protein, Casein Protein, more Whey Protein)

    Supporting the body's foundations, such as joint cartilage is vital for recovery, strength and longevity. MSM Supplements also offer a host of additional benefits, working alongside the body's collagen and oxidant enzymes to increase update and exert additional health benefits.

    MSM: TL;DR:

    Are you still with us?

    Congratulations on making it this far! Give yourself a pat on the back.

    So, just to recap, - or, for the first time incase you just skimmed the above and didn't really absorb any of our vital methylsulfonylmethane information... Here's the TL;DR:

    • Methylsulfonylmethane is the beez neez! MSM Supplements, MSM Vitamins, MSM Powders and everything MSM is worth a try, especially if you suffer from joint pain, swelling, or symptoms of arthritic inflammation.
    • Nutralife MSM Supplements are loaded with additional vitamins and minerals to supercharge your daily supplement regime.

    Sounds great huh!? Yesterday you went to bed not even knowing that Methylsulfonylmethane existed, and now right before you fall asleep tonight, all you'll be thinking about is how fantastic MSM supplements are, and how they can help that pesky joint soreness of yours!

    Thanks ASN!  No worries, friend.
    (Oh, and it's Meth-il-sulf-on-il-meth-ane)

    Methylsulfonylmethane: https://examine.com/supplements/methylsulfonylmethane

  • "BE MY FIT VALENTINES" - Valentines Treats by Vanesa Puerta

    Valentines Day Recipe Treats

    Nut Crunch Chocolate Bites 

    No need to feel guilty after eating these high protein, low carb chocolate bites. This recipe is filled with options to suit your taste buds.27606174_10210567705884594_2051446511_o

    (Makes 12 bite sized chocolates)


    • 2 serves of chocolate protein powder
    • 2 teaspoons unsweetened cocoa powder or carob powder
    • 2 tablespoons of almond meal/L.S.A meal/flax meal
    • 10 tablespoons of coconut oil
    • 2 teaspoons of vanilla extract
    • 5 tablespoons of water
    • 4 tablespoons of crushed unsalted nuts (any of your choice)
    • Optional: add 2 teaspoons of chia seeds and/or 2 tablespoons of desiccated coconut and/or 2 tablespoons of dried goji berries and/or 2 tablespoons of crushed brown rice cake and/or 2 tablespoons of peanut butter.


    1. Place ingredients in a bowl & mix all together until you have a runny consistency. If need be, add more water.
    2. Pour mixture into an ice cube tray & freeze for about 30mins. Once set, pop pieces out of the tray (you may need to cut around the edges) & store them in fridge. ENJOY!!!

    TOP TIP: You can use this mix (while still runny) and coat your protein balls with the mixture then freeze until set.


    • Coconut oil, although it is high in saturated fat, it is one that is unique containing tons of lauric acid which helps prevent high cholesterol and high blood pressure to keep the heart healthy. Coconut oil contains antimicrobial lipids, lauric acid, capric acid and caprylic acid all of which work to strengthen the immune system and fight of bacteria. Coconut oil also contains short and medium chain fatty acids which raise your metabolic rate, helping to release energy and promote weight loss. It also helps to maintain a healthy functioning of the thyroid and helps with digestion. Coconut oil not only improves absorption of minerals such as calcium and magnesium but also increases the absorption of some of the B vitamins, fat soluble vitamins, beta-carotene and several amino acids. Use coconut oil in place of your regular butter and oil. You can also add it to smoothies and hot drinks.

    Peanut Butter Cups

     A high protein, low carb version of the Reese’s peanut butter cup. A great way to curb that sweet tooth without the added unsaturated fat and sugar. 27537170_10210567705764591_1932503648_o

    Ingredients (for filling):

    • 30g PB2
    • 30g natural crunchy peanut butter
    • 35ml sugar free maple syrup
    • 20g vanilla protein

    Ingredients (for outer layer):

    • 35ml sugar free maple syrup
    • 50g coconut oil
    • 3 stevia sachets
    • 10g cacao powder


    1. In a bowl melt coconut oil and mix in remainder of outer layer ingredients.
    2. Line muffin tray with 4 muffin cups and pour half the mix in.
    3. In another bowl mix together filling ingredients then spoon evenly into cups.
    4. Pour remainder of the outer layer mix over cups then freeze for at least 30 minutes.
    5. ENJOY!!


     Calories: 228

    Carbohydrates: 6.5g

    >Fibre: 2.5g

    Fat: 17.5g

    Protein: 11g


    • Natural peanut butter contains protein for muscle growth, dietary fibre for regulating blood cholesterol and blood sugar and unsaturated fat which is essential for heart health. Peanut butter is rich in lots of health enhancing vitamins such as niacin, Vitamin B3, Vitamin E, Vitamin K as well as thiamine, folate, riboflavin and pantothenic acid and minerals such as iron, magnesium, potassium, copper and calcium. It is a high calorie food but the health benefits justify that it should not be avoided, just eaten it in moderation. Add peanut butter to your shakes and baked goods or use as a spread.

    Fruit and Nut Choc Protein Bar 27485037_10210567705844593_238749939_o

    These are one of my favourite protein bars. They are not only jam packed with nutritious ingredients but taste absolutely delicious.

     (Makes 8 bars)


    • 2 cups of rolled oats
    • 1 cup of chocolate protein powder
    • ¼ cup roasted almonds (crushed)
    • ¼ cup dried goji berries
    • ½ tablespoon cinnamon.
    • ¼ cup natural peanut butter
    • ¼ cup honey (unpasteurized)
    • ¼ cup water
    • ¼ cup apple sauce (unsweetened)
    • ¼ cup 70% Dark chocolate (crushed)
    • 1 teaspoon vanilla extract


    Mix the first paragraph of ingredients into one bowl.

    1. Mix the second paragraph ingredients into another (microwavable) bowl and microwave for 30 seconds.
    2. Combine the mixtures of both bowls together and mix with a wooden spoon.
    3. Line a dish with baking paper and place mix evenly onto dish. Cover with glad wrap and put in the fridge for at least 30 minutes.
    4. Remove from fridge and cut into 8 bars and ENJOY!


    • Goji berries are packed with powerful antioxidants and other compounds that fight against many illnesses including cancer and heart disease. Antioxidants may also boost the immune system and lower cholesterol. 

    Mocha Chocolate Cream Crepe 27605689_10210567705804592_654294_o

    Ingredients for crepe:

    Mocha Chocolate Cream Crepe

     Ingredients for crepe:

    10g chocolate protein

    5g cacao

    1 tsp before you speak coffee

    3 egg whites

    1 sachet stevia 

    Ingredients for filling:

    60g non fat Greek yoghurt

    10g chocolate protein

    5g caco

    1 sachets stevia

    Ingredients for topping: 

    30g raspberries

    5g cacao

    1 sachet stevia


    1. Whisk crepe ingredients together in a bowl.
    2. Heat a non-stick pan then pour batter to cover pan. Reduce heat and cover pan with lid for about 2 minutes.
    3. Flip the crepe onto the other side and cook for a further 1 minute then flip onto a plate.
    4. Mix filling ingredients together in a bowl then spread on crepe and roll up.
    5. Mix cacao and stevia together with water until runny then drizzle on crepe and top with raspberries and ENJOY!


    Calories: 227

    Carbohydrates: 16g

    >Fibre: 6g

    Fat: 3g

    Protein: 34g



  • ASN’s Top 13 Products of 2017


    With the festive season well and truely over and the new year, new me resolutions in full swing – we wanted to take a step back and share ASN's best performing products from yesteryear – as voted by you!




    # 1 - Oxyshred - $74.95

    EHP Labs Oxyshred

    OxyShred is considered the go-to staple pre-workout thermogenic / fat loss supplement for people of all shapes and sizes – and it's no surprise it was one of ASN's best selling products in 2017.

    Oxyshred's formula boasts a decent dose of caffeine coupled with a clinical dose of non-stimulant fat metabolizer L-Carnitine. It's formula is also complimented by mixture of natural fat loss boosters such as Raspberry Keytones, Grapefruit Seed Extract as well as L-Tyrosine and Taurine to enhance mood. Not to mention, it's additional B Vitamin complex to aid in energy production tops off Oxyshred's formula 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.

    Shop OxyShred Now



    # 2 - Define8 - $69.95


    Say goodbye to your morning coffee and say g'day to Define8!

    This elite thermogenic formula works all day, delivering your body with steady and sustained energy without the dreaded 3pm-itis. By aiding and increasing your body's natural thermogenesis, Define8 will not only allow you to burn a tonne more calories while training, but it will also increase your body's energy expenditure outside of the gym.

    Available in six seriously phenomenal flavours  – Mango Orange, Wild Peach, Apple, Strawberry, Pineapple and Pink Lemonade (DROOL!), Define8 is a powerful and fantastic way to kickstart your busy day.

    Shop Define8 Now



    #3 - Hydroxyburn Shred - $64.95

    hydroxyburn shred

    Want to increase your body's metabolism, burn calories while blasting those every so stubborn fat cells? Then Hydroxyburn Shred's Neuro-Thermogenic fat burner might be just what Dr. Fitness ordered.

    Hydroxyburn Shred will help you hit your new year fitness and weight loss goals by suppressing your appetite and keeping those result-crushing cravings at bay. Not to mention, you'll be able to burn your way through the day with a smile on your face thanks to improved mood and energy levels.

    Hydroxyburn Shred boasts six seductive flavours – Blue Lemonade, Watermelon, Orange Sorbet, Bubblegum, Super Berry and Lemon Lime.

    Shop Hydroxyburn Shred Now





    #4 - Nutrakey ISO OPTIMA WHEY - $59.95 $41.97

    nutrakey ISO WHEY

    Formulated for both men and women, Nutrakey's ISO OPTIMA Whey Protein promotes rapid muscle repair and post-workout recovery without unwanted calories or carbs.

    Available in four phenomenal flavours – Choc Ice Cream Swirl, Vanilla Cake Batter, White Chocolate Macadamia and Cookies & Cream – ISO Optima is the perfect whey protein for anyone looking to make lean gains in 2018 without blowing their daily calorie budget.

    Shop Iso Optima Now



    #5 - Pranaon Power Plant Protein - $34.65


    Pranaon's certified vegan + vegetarian Power Plant Protein is an incredibly delicious, nutritious and environmentally friendly source of protein for your post-workout shake.

    Formulated from raw plant based materials and fortified with digestive enzymes, probiotics and amino acids – this natural, gluten free protein powder 30g of bio-available and complete protein per serve.

    Plus, it's scientifically proven to be the most Instagramable protein on the market. ;) 

    Shop Power Plant Protein Now



    #6 - Evolve Anabolic Injection - $89.95

    evolve anabolicinjection

    For those who adore the convenience of simply dropping a scoop of powder in the shaker cup and are on a mission to make serious gains in 2018 – 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 tri-blend 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.

    Shop Anabolic Injection Now





    #7 - Nubreed Throwdown - $59.95


    Formulated with the more seasoned lifter in mind, Nubreed Throwdown's hybrid pre-training catalyst packs a powerful preworkout punch full of intense stimulation and unrivalled pumps.

    Shop Nubreed Throwdown Now



    #8 - Redcon1 Total War - $69.95


    If you're looking to bring the noise and thunder to your 2018 workouts, then Redcon1's Total War all-in-one pre-workout is for you.

    It's powerful combination of stimulants and nootropics along with N.O. compounds makes Total War the go-to pre-workout for those chasing more energy, focus, and skin splitting pumps during their workouts this year.

    Shop Total War Now



    #9 - Blackstone Labs Dust V2 - $59.95



    Endurance, Strength, Energy and Pump will be in abundance with each delicious scoop. Guaranteed.

    I mean, this stuff isn't "flavoured", it's "cut with" your favourite sweet twist, and as far as we're aware, there aren't many things more hardcore than a mind-boggling pre workout powder which is "cut" with cotton candy.

    Shop Dust V2 Now





    #10 - Gen Tec Casein Custard - $29.95

    gen tec casein custard

    Protein Custard, you say? This delicious, macro-friendly goo satisfied even the sweetest of sweet toothes in 2017, and will do the same for you in 2018 – guaranteed.

    Shop Casein Custard Now



    #11 - BSC High Protein Bars (New favours) - $4.50 Each


    BSC's High Protein Bars were MASSIVELY popular in 2017 – and it's no question why...

    These delicious low calorie, low carb, high fibre with no added sugar snacks pack 19.5g of protein per bar without any of that yucky artificial sweetener after taste.

    Sporting four new flavours – Strawberry Cheesecake, Salted Caramel, Apple Pie, and Choc Mocha – at only $4.50 a pop, do yourself a favour and try one of these delectable bad boys this year.

    Shop BSC High Protein Bars Now



    #12 - BYS High Performance Coffee - $59.90


    Change the way you start your day in 2018 with Before You Speak's High Performance Coffee!

    This high performance coffee has been infused with superfoods to naturally improve your health, wellbeing and performance.

    Made from high quality Single Origin Columbian Arabica coffee beans, you'll enjoy the smooth, clean aromatic taste of Before You Speak Coffee whilst enjoying the added benefit's of antioxidants and nutrients to help boost your metabolism and increase physical performance.

    Shop High Performance Coffee Now



    #13 - High Protein Mars Bars / High Protein Snickers Bars - $5.95 Each 


    Yes, this is real life! In case you missed the memo in 2017, Mars and Snickers have stepped into the protein bar arena – by adding a 18g of protein to their famous Mars and Snicker bar formulas.

    Shop High Protein Mars Bars & High Protein Snickers Bars now.

  • Weight Loss & Cortisol


    By: Dr. Sybille Buchwald-Werner

    Did you follow a strict diet plan and did you carry out lots of physical exercise but unfortunately you didn't see any results for weight loss?

    You are sad and disappointed but you are not alone with this feeling. Because, besides diet and physical activity, biological factors influence your metabolism and body weight. One of these important biological factors is the endogenic substance called Cortisol, which is known as a stress hormone that, when increased, may trigger weight gain.

    Cortisol is a steroid hormone that is secreted by the adrenal glands. It can regulate blood pressure, help control blood sugar and lipid levels, and it’s important for energy homeostasis and metabolism. Your body releases Cortisol when you are under stress. Continuously high Cortisol levels as a response to stress, like long working hours, intense training or family issues, has a negative impact on health.

    The body’s negative responses to stress are high blood pressure, sleep disorders, anxiety, and a metabolism in favour of glucose delivery. Glucose supplies quick energy, which is necessary if you need to run away in a life threatening situation. This is what our body learned to do evolutionally. However, if glucose is high, insulin is secreted and consequently, we are start craving more glucose, like carbohydrates or sweets. On top of this, Cortisol blocks fat metabolism, which means limited fat burning. In the end, under stress, weight gain is programmed.

    Losing weight can be extremely difficult if our Cortisol levels are high and that may be the reason why we don’t reach our weight loss goals, even though we are trying hard. So first, we have to find a way to help reduce our Cortisol levels and deal with stress in order to be ready for a successful diet.

    Try HydroxyBurn® with Bluenesse®. Bluenesse® may help reduce Cortisol levels and therefore help reduce the negative impacts of stress on your body.

    Bluenesse® - an innovative, exclusive Melissa officinalis (L.) - supports your cognitive health and helps improve your ability to cope with stress. Bluenesse® delivers high, consistent and defined quality. It is scientifically researched and IP protected. Find clinical levels of Bluenesse® in Body Science HydroxyBurn® Clinical.

  • Ketogenic Diet 101: 8 Things You Need To Know

    Ketogenic-Diet-Cover (1)

    The Ketogenic Diet has been doing the rounds on the blogosphere lately, and for good reason.

    In all corners of the interwebs, you'll see "keto" this and "keto" that flying around, with some seriously astounding health claims, all stemming from eating copious amounts of butter, bacon, eggs, coconut oil and steak?!

    So what is this crazy diet, and is it just another fad diet, or something more?
    We've rolled out our 8 things you need to know to induct you into the world of Ketosis, and to find out if it holds up to the hype!


    #1: What Is Keto?

    "Keto", the "Ketogenic Diet", or being in Ketosis, refers to an altered metabolic state, where the body burns ketones, rather than glucose, for fuel.

    "Ketones", the byproduct of the liver processing fatty acids, act as an alternate source of fuel for the body and brain. If you've ever fasted for a long period of time you might have even entered a low level of ketosis at some point in your life!

    Once you go long enough without eating, and the body runs through all its stored glucose, it needs another energy source to continue to survive. We all know that "hangry" feeling when we haven't eaten after a few hours, but deep down, we all know that it won't kill us if we don't eat every 3-4 hours, right?! In fact, the human race most certainly wouldn't be here today if we had to eat that often in order to stay alive.

    If you'd like a little more of the science behind how ketosis occurs within the body, these videos sum it up much better than we ever could!

    • Thomas Delaurer Keto Crash Course:
    • Domanic D'Agostino Joe Rogan Experience:


    #2 What Is The Ketogenic Diet?

    The ketogenic diet is a nifty way to manipulate your body's metabolic state to stay in ketosis, while still consuming ample calories to live a healthy, productive, day to day life. There is conjecture over the specific macronutrient ratio and carb allowances which will allow for long term ketosis, check these out.

    Strict Medical Ketogenic Diet
    90% Fat, 8% Protein, 2% Carbs (woah!)

    Standard Ketogenic Diet
    80% Fat, 15% Protein, 5% Carbs

    Modified Atkins Diet
    65%-70% Fat, 30-35% Protein, 5% Carbs

    what is the ketogenic diet

    As you can see, the common denominator here is the borderline lack of carbohydrates all together. By keeping your net carbs (Total Carbs - Fibre) to between 20g-50g, depending on activity level, you can keep your body in this "fat burning" state to reap the benefits! The difference, between the amounts of fat and protein depend ultimately on who you ask, your goals and how your body individually responds to being in ketosis. For medical reasons, an extremely high fat content is encouraged, as excess protein can convert into glucose via a process called gluconegenesis.

    However, for fitness, longevity and general wellbeing, more ample protein amounts (around 20-25% is a good start!) will keep you in a state of nutritional ketosis, without impacting performance or causing muscle wastage.


    #3 Why On Earth Would I Eliminate Carbs?

    Well, it depends on the individual. See, some of us absolutely thrive on carbs. Carbohydrates provide us with a quick, powerful source of energy which fuels the body's metabolism and keeps us functioning in tip-top shape!

    Others, on the other hand, are not so lucky. Some of us run much better, or even thrive on a fat-for-fuel diet. If you're feeling sluggish and not at your best, notice whether carbohydrates tend to trigger an energy rollercoaster for you. You might do better cutting down, or even eliminating them all together!


    #4 What's The Difference Between Ketosis and Low Carb?

    Low Carb diets, again, depending on who you ask, will generally allow for 10-20% of daily calorie intake from carbohydrate sources.

    This may cause the individual to cycle in and out of a state of mild ketosis throughout the day, depending on how they distribute their carbohydrates, but generally, the body will be fueled via a combination of fatty acids and glucose.

    Therefore, ketosis is actually very different, as it's an entirely different metabolic process all together, in which your body becomes conditioned to.


    #5 Can I Gain Muscle On A Ketogenic Diet?

    can i still put on muscle in ketosis

    Absolutely. However, it is a slower and more gradual process than a carbohydrate rich diet. 

    One thing that ketogainers often note, is that while muscle gain is a bit slower, it comes without the added fat, or the need for bulking and cutting cycles.

    As it takes a while for the body to become "keto adapted", it's not uncommon to see a loss of strength and performance in the gym for the first few months, as the body has to build an entirely new metabolic pathway for the utilisation of energy.

    However, once this pathway is established, users often report increased strength, performance and endurance.


    #6 How Do I Get Into Ketosis

    There are three ways to enter Ketosis:

    1. Nutritional Ketosis. By eliminating carbohydrates and keeping protein modest (100g-150g max), the average individual will enter ketosis within 3-7 days. This is a murky experience as the body will go through sugar withdrawal, and the user will often experience "keto flu", which is a combination of sugar withdrawal and low electrolytes.
    2.  Fasting. By completely eliminating ALL calories, Ketosis will be entered within 24-48 hours, with deeper ketosis achieved at around the 60 hour mark. This will be dificult if your body is not conditioned for fasting, which is why we recommend:
    3. Keto SupplementsIf you want to get a taste of what Ketosis has to offer, we reccomend consuming ONLY fats for a period of 24-48 hours with very minimal protein, as well as a ketone salt supplement. This will accelerate your body into deep ketosis, and will provide the fuel you need until your body catches up, and begins to produce ketones on its own accord!


    #7 What Do I Eat On The Ketogenic Diet?

    Generally, you want to focus on foods and meals which have a minimum of a 2:1 ratio of fat to protein + carbs. 

    Keeping your carbs to around 20g on rest days and 50g max on training days can be tricky, but you generally want to avoid any sugars, grains, fruits and starches. Eating out can be tricky, so we recommend planning ahead when eating out, otherwise prepping your meals at home.

    Fortunately, there are plenty of delicious foods which you can enjoy in abundance on a ketogenic diet! Our favourite keto friendly meals include:

    • Steak smothered in butter, served with salad with your choice of high-fat dressing
    • Whole egg omelette served with avocado, organic sausage and mushrooms
    • Chocolate protein shake with organic coconut milk
    • Blueberries with heavy whipping cream
    • Coconut chicken curry with cauliflower rice
    • Big Breakfast with fried eggs in butter, bacon, chorizo and spinach
    • Coffee blended with butter/ghee + coconut oil
    • Ketogenic Meal Replacement Supplement


    What Do I Eat On The Ketogenic Diet?


    #8 Is The Ketogenic Diet Bad For Me?


    It's actually incredibly healthy, when performed correctly. While there are questions relating to long term usage of the ketogenic diet, it's a fantastic tool to improve your metabolism, decrease stored body fat, and improve cognitive function.

    While it will take some getting used to as we've been conditioned to think eating fat makes us fat, a big dose of healthy fats in the absence of carbohydrates (namely sugar) is an incredible source of energy, hormone precursors and fat soluble vitamins.

    The healthiest sources of fats on a ketogenic diet (or just in general!) are:

    • Macadamia Nuts
    • Olive Oil
    • Avocados & Avocado Oil
    • Coconut Cream, Milk, Flesh & Oil
    • Grass-fed Butter & Ghee
    • Animal Fat
    • Fatty Fish

    So there you have it! Now that you know everything there is to know about all things Keto, are you ready to drop the carbs and up the fat?

  • Want To Eat Healthy On A Budget? Steal These 16 Shortcuts


    Eating healthy sucks, right?

    It's bland, it involves giving up the majority of your weekend to arduously pack the same monotonous grub into a mountain of Tupperwear week in, week out...

    ...or does it?

    Here at ASN, we like to think, nay, we KNOW that eating healthy doesn't have to be a death sentence for flavoursome, delicious and satisfying meals!

    So pull up a chair young padawan, because we're about to lay on you our 16 Secret Shortcuts to eat healthy while keeping your sanity and not blowing the bank!

    Here we go...

    eating healthy sucks


    1. Plan, plan, then go ahead and plan some more.

    Once you've got your macros and micros dialled (think protein, fat and carbs + vitamins and minerals), it's time to map out your meal plan for the week.

    We highly recommend only planning 5-6 days per week, to give yourself a bit of freedom on the weekend of course! Gotta live it up, ya know.

    How many meals per day are you going to eat? Do you need to leave room for eating out in the evening? How many snacks do you eat per day? What will said snacks comprise of?

    Once you work out a plan, things will make a lot more sense and become a little easier. Our top tip is to save some calories for the evening, so that you can enjoy a heartier meal or some healthy dessert, without blowing your calories!

    Patrick planning


    2. Buy in bulk

    The more you buy, the cheaper it is!

    Got a freezer? Of course you do. Use it.

    Buy in bulk


    3. Shop around

    Shopping exclusively for groceries at IGA? You're gonna have a bad time.

    Shop around between Coles, Woolies and the farmers markets to get some bargains and stock up! 

    shop around w patrick


    4. Eat seasonally

    Do you know what fruits and vegetables are in season, right now?

    If you plan your meals (see step 1 incase you've already forgotten) around imported fruits and vegetables, you can expect the number on your grocery receipt to climb way higher than expected.

    Stick to what's in season locally, shape your meals accordingly and save!


    5. Hug the outside walls of the grocery store

    The easiest tip to treat yo' body right is to only shop around the edge of the shopping centre.

    The closer your venture into the middle, the more processed junk you'll come by.

    Sure, the canned packaged stuff may be cheaper on the wallet, but your body is paying the price!


    6. Invest in a slow cooker

    Slow cookers are seriously freakin' legit when it comes to eating healthy on a budget.

    Why? Well, aside from delicious, fall-in-your-mouth tender meats, you'll be able to stock up on cheaper cuts of meat and have them be absolutely delectable.

    Scotch fillet steak every night would be dandy, but if you slow cook some brisket or tri-tip at the start of the week, you'll save plenty of hard earned moolah and your taste buds will be in flavour heaven!

    invest in a slow cooker


    7. Be a leftover legend

    Hate meal prepping on the weekend? We feel you!

    Our fave alternative? Cook a big, healthy meal for dinner and enjoy the leftovers for lunch the next day!

    This will ensure that all important variety, plus you'll be practicing those master chef skills on the daily!

    Be a leftover legend


    8. DIY frozen meals

    Pulled a late night at the office, roll in the front door at 7:30pm, and you feel the UberEats app calling you from your home screen...

    Don't blow $30 on a calorie dense feast that will blow your budget and have you feeling lousy come the AM! Next time you've got some surplus leftovers, pop a serve in the freezer in case of emergencies! 


    9. Eat more vegetables


    Do we sound like your mum yet?

    It sounds boring we know, but not only are veggies chock-a-block with micronutrients, they're cheap, filling and can be prepared a variety of ways to keep you satisfied!

    Eat more veg = save more dollars. Easiest equation ever.

    eat vegetables


    10. Give Boost Juice a run for their money

    Smoothies are what you make them!

    Go beyond the scoop of protein + water + banana and make these bad-boys something to look forward to, and keep your body and mind fuelled!

    Get creative and think greens, veggies, yoghurt, avocado, coconut oil, fruit, juices and much more!

    The possibilities are endless, and it's easy to whip up an incredibly healthy and nutritious liquid meal for cents on the dollar.

    Give Boost Juice a run for their money


    11. Promote satiety

    Did you know that calories consumed and satiety (the feeling of fullness and satisfaction) don't go hand in hand?

    It's important to consume fat (yes, you heard us) with every meal in order to promote satisfaction and to quell your appetite.

    If you're eating clean, try finishing your chicken and broc' with a handful of almonds or macadamias, or don't shy away from a bit of olive oil here and there on your salad.

    Your rumbling tummy will thank you, we promise.


    12. Try fasting

    Intermittent fasting is all the rage, haven't you heard?

    While it may not be for everyone, limiting your "feeding window" to only 8 hours a day takes a lot of the guess work out of a day's worth of eating, and can save you some serious dollars once you remove that morning latte and protein bar.

    Give it a whirl!


    13. Cut down on sugar

    Sugar isn't all bad. It's delicous, provides fast burning energy, and makes a lot of people very happy!

    However, sugar is also extremely addictive.

    The more sugar consumed in a meal, the less satiety and the more you'll crave more and be hankering for dessert once you've cleaned your plate. If you're struggling with portion control, here's your culprit!

    cutdown on sugar


    14. Eat out less

    Who DOESN'T love a meal out here and there?

    Whether it's a date night dinner or Sunday morning big-brekkie, we all look forward to having someone else do the cooking, and indulging in a seriously awesome bite to eat.

    But here's the problem: For a healthy, nutritious dish, you're looking at at least double, if not triple the cost of cooking yourself!

    Plus you don't know what the chef is putting into the dish, so don't expect it to be too macro friendly, and always account for some extra calories in the sauce!

    eat out less


    15. Sneaky snacks, done right

    Make. Your. Own. Snacks.

    Protein balls are absolutely wicked. They're quick, easy, delicious, freezer friendly and (depending on your choice of ingredients) guilt free!

    Stuff playing $5 for one when you're out, stock up and save!


    16. Don't forget to indulge

    These tips are all well and good, but don't forget, you've gotta live a little!

    Enjoy a cheat meal, or day here and there depending on your goals, and don't ever be "that guy" who will only eat out of their tupperwear container! Food is one of life's greatest pleasures after all, so don't deprive yourself and enjoy a healthy lifestyle balance! 


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


    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.


    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.


    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.



    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.


    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!


    asn body transformation


    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!


    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!








    asn body transformation

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