• 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

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


    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.


    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.


    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.



    asn body transformation



    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.


    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. 


    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.



     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).


    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.


    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!







    asn body transformation

  • 6 Reasons Why All Girls Should Lift



    For some, weight lifting is synonymous with masculinity.

    The idea of a gym paints a horribly unappealing mental image of a pack of jacked-up alpha dudes, dominating the weights floor, marking their territory akin to a sign of dominance.

    While this stereotype unfortunately does ring true in some cases, it is now few and far between. Gender ratios in gym's have never been more balanced, and it's because the truth is out;


    Weight lifting is good.

    The benefits of resistance training are truly staggering. With ladies often opting for routines consisting solely of cardio, yoga and the odd HIIT class, it isn't common to see frustration arise when despite exercising day in and day out, your body just isn't looking the way you want it to.


    6 Reasons Why All Girls Should Lift

    If you've never tried resistance training, there's never been a better time to hit the weights.


    And guess what the missing link is? Believe it or not, it's lifting weights. Read on for our Top 6 Reasons why you should ditch the joggers and hit the iron:


    1: Fat Loss

    The facts are in ladies, resistance training is an incredibly effective method of losing body fat.

    Depending on your style of training and the intensity of your session, an average lifting session might burn approximately the same amount of calories as your cardio of choice. However, it's actually after you rack the bar and leave the gym that the benefits of resistance training shines.

    After finishing a weight lifting session, especially when focusing on developing strength by moving heavy weight, your body's metabolic rate stays heightened for hours, and sometimes, even days. This increased intake of oxygen as part of your training recovery actually increases the amount of calories burnt in your day to day life, and therefore is an incredibly efficient and effective weight loss tool!


    Learn how Mel went from CORPORATELY STRESSED TO FITNESS OBSESSED, dropping 11.5kg and 12% body fat over the course of last year's 10 Week Body Transformation Challenge.


    2: It Doesn't Stop There

    While building and developing lean muscle mass is a fanastic way to blast calories and get into shape, once the muscle is there, it continues to improve fat loss.

    How? Your body's resting metabolic rate determines how many calories are expended doing day to day activities. Anything from scrolling through Instagram in bed to driving to work, as long as you're living and breathing, your body is burning calories. However, the more lean muscle your body is comprised of, the higher your metabolic rate is, and the more calories you burn. Win win!


    asn body transformation


    3: Brain Gains

    You won't just become physically stronger, but you'll become mentally stronger too.

    Especially if you're someone who has shied away from the weights previously, or if pummelling iron is something that you could never see yourself doing in your wildest dreams, the strength your muscles will gain will translate into other areas of your life too. You can expect your self confidence and mental strength to grow as you continue to train and master your craft, as the only thing you're competing with every time you step into the gym is, you guessed it; you.


    6 Fitness Hacks All Mums Need To Know


    4: You'll Drop A Dress Size. Or Two.

    Worried that lifting weights is going to turn you into a bulky, ripped body builder? Think again.

    For starters, women produce a fraction of the testosterone men do, only about 5-10%. This drastically limits women's potential to build and gain muscle mass, meaning the more time you spend training and sculpting your physique, the leaner and more trim your appearance will become, rather than bulking on size.


    6 Reasons Why All Girls Should Lift

    You'd need a lot more than a few weights sessions a week to end up like the ladies on the left....

    Getting "huge" and having a body builder physique is definitely not something that will happen by accident, and is a massive misconception which couldn't be further from the truth. You would have to spend all day, every day smashing the weights, and eating an absolutely insane volume of food for this to even be a possibility. Don't worry about it!


    Related: See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge


    5: Your Cardio Will Improve

    We're not saying to completely ditch cardio exercise in exchange for weights training, infact, they go perfectly hand in hand for sculpting the physique of your dreams!



    Stronger legs won't slow you down, they'll send your endurance through the roof!

    Better yet, working to strengthen the muscles involved in physical activity, such as increasing the strength in your leg muscles to boost your running performance, will carry massive benefits to both your speed, stamina and endurance. Even better, resistance training actually increases the muscle fibres that burn calories during exercises, therefore, the stronger you are, the more calories you will burn while doing cardio!


    6: Increased Vitality

    While exercise is renowned for making you "feel good", weights specifically will make you feel great.

    It's not common to feel completely drained and wiped out after an intense cardio session. However, after a session in the gym (maybe give it a couple of weeks for your body to get used to it first), you'll walk out feeling refreshed, revitalised and on top of the world.

    The increased psychological sense of wellbeing and boosted vitality is a result of increased plasma beta-endorphin concentration in the brain as a result of heavy weights training, resulting in a better mood and more positive outlook.

    And that's before you even notice the physical changes!







    asn body transformation

  • The Top 5 Reasons Why Women Need To Lift Heavy


    So you've read our 6 Reasons Why Girls Should Lift Article and you've applied the principles preached as your new gospel. You've wised up to the undeniable truth that resistance training is the bomb, and you're having a blast toning and sculpting your hot new bod' day in, day out.


    Have a pat on the lats, you've eared it. However, this is just the beginning.

    While you've done an amazing job so far applying the principles of resistance training, you can take this to the next level with strength training, specifically focusing on heavy, compound movements.

    Now, if you're a regular to the <5kg dumbbells and know every machine in the gym like the back of your hand, this is going to be unfamiliar territory, but don't fret! We're going to outline the Top 5 Reasons why scrapping the high rep isolation work is going to become counter-productive sooner or later, and why the squat rack and olympic bar will be your new best friend in the house of iron.



    1: You'll Torch Fat

    You've probably realised by now that lifting weights kicks trudging on a treadmill's ass ten times over. But did you know that strength training, in particular working with heavy weight in a lower rep range, can also have amazing fat-blasting benefits?

    Remember that "heavy" is a completely "subjective term", and it's a great idea to find out what your 1RM (One Rep Max) is so that you know what you're working with, and can track your increased strength. Try working within sets of 6-8, or even for going for 5 sets of 5 reps, with plenty of rest in between to push out that last rep every set.



    2: You're Not Going To Get Bulky


    If worrying about putting on too much muscle is what's holding you back, then think again. The huge dudes and bulky ladies didn't get that way just by doing compound lifts, it comes from a consistent calorie surplus, hormones and training volume.

    Favouring movements such as Deadlifts, Squats, Overhead Press and Pull Ups aren't going to turn you into the incredible hulk overnight, you'll simply be recruiting more muscle fibres to build a better, stronger you!



    3: You'll Get An Awesome Butt, Toned Legs & Sexy Arms

    Do you think those amazing glutes and those toned quads and hammies are built on machines? Think again.

    The tried and true best way of building a perky booty and the legs of your dreams are with squats and deadlifts. Heavy ones. Not only do these lifts activate more muscle groups than any other lower body movements (let's not forget the lunge too!), but the nature of these movements allows you to move more weight, and therefore, build more strength.

    Plus don't neglect the upper body! Rows, presses and pulls are great movements to not only build a well toned upper body, but your arms will be assisting with every set, developing your biceps, triceps and forearms and keeping them lean.




    4: You'll Develop A Strong, Stable Core

    If you're doing the majority of your workout seated or isolating specific muscle groups on machines, you're probably switching your core off. Core strength is absolutely vital to overall body health, posture and wellbeing, and particularly if you work in a seated job, the last thing you want to do is neglect the core!

    While bridges and leg raises are fantastic ways to target your core specifically, focusing on standing compound movements is a great way to keep that core firing for your whole workout, and build a firmer and tighter midsection while you're at it.



    asn body transformation



    5: You'll Feel As Amazing As You Look!

    We've talked about the physical benefits in the above points, but we haven't even begun to touch on the mental benefits of strength training!

    Other than how unbelievably satisfying it is to throw around an olympic bar with a couple of plates, the endorphins released after a gruelling strength session will leave you feeling fantastic for hours. You'll often hear of runners and cyclists talk about the "runner's high", an endorphin release after a long period of cardio vascular exercise, but a similar endorphin rush can be triggered by strenuous weight training, work with heavy compound movements!

    And that's not to mention the added confidence and self esteem that comes after a seeing strength increases you never thought were possible!









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