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  • 10 Week Body Transformation Challenge 2017 Winners!


    We are so happy to share with you the winners of this year’s ASN Body Transformation Challenge. We had over 5000 challengers this year and winners, Colleen and Paul worked extremely hard to achieve AMAZING results and would love to share with us their stories on their journey, through the challenge and what they are doing post challenge.


    1st Place Female - Colleen Neumann


    "Little did I know, I actually did have time for that. You don’t need a lot of time, 30 minutes here and there is all you need, everyone can do that. I used to wake up from a big night sleep, to only still be completely tired. I had no energy for anything, I wasn't being fair to my kids let alone myself. I’m meant to be a role model here and be happy and healthy for my children at least.

    So that’s when I decided to do the BTC challenge. It’s no time like the present, I just had to get started. The first 2 weeks was hard, like it is with anything. I was going from multiple cans of soft drink and energy drinks a day, to nothing, it was hard, but I did it and boy does it feel amazing.

    I started to wake up feeling really energetic and I noticed I didn’t need to have long naps during the day just to get me through. Once I started seeing results, both mentally and physically it became a real addiction. Of course, I want to wake up feeling amazing every day instead of sluggish.

    Weeks and weeks went by and more and more progress was happening. Fitness and healthy eating didn’t become a chore anymore, it became life and I have ASN to thank for this. They gave me all the tools I needed to succeed, not only in this challenge, but for life. The challenge has been over for a few weeks now, and I’m still training hard, and eating well. Being healthy has become an addiction to me, the only question I ask myself now is why didn’t I do this sooner? Who wouldn’t want to feel amazing every single day.

    All of the team at ASN throughout the challenge have been amazing. No questions were ever too silly for them and they were always 100% there for you with whatever you needed. The forum was amazing and any time of day an ASN staff member would be right there answering our questions or giving advice. I loved all the little extra things along the way, like the weekly little competitions, the live chats, and even the other challengers were all amazing and supportive to each other. The forum was a big part of the challenge for me, and definitely having so much support and knowledge from everyone combined helped get through the ten weeks.

    I’m a bit of a Christmas addict, so at the start of the challenge I told my husband if I win I'd spend 10K on Christmas decorations, and he told me I could. Well I guess he didn’t think I would actually win, right? Haha. Realistically though, we are doing some renos and getting a spa, although a massive 8metre Santa on my roof would be awesome at Christmas hehe!"


    1st Place Male - Paul Burns

    18222233_10154636106580292_8157082790573191120_n"To think in just 10 short weeks, I could transform my body and my life by losing 25 kg and go from struggling with XXXL clothes to being comfortable in medium in my 40's even I wouldn't believe possible if I had not done it now myself.

    I, like many people have struggled to lose weight and maintain a balanced lifestyle. What this ASN BTC has done is given me a structured & balanced Nutrition and training plan. I have always been a focused person when I put my mind to it, however with life pressures it has not always been the case for my health & fitness. The biggest satisfaction is knowing that I have personally identified key mind challenges which had previously led to my weight issues. What I have gained is a healthier way to focus on how, I now look after my life, so much so that I intend to study in this field to pay it forward to help others also.

    What I would say to anyone considering in taking this challenge is not what have you got to lose, but what do you want to gain! For me this was simply Life!!! (Whatever It Takes)

    Life after ASN BTC has been a whirlwind of positive energy from within, what has changed from pre-challenge a hell of a lot, but post challenge it's virtually the same as during but a little more maintenance with training and Nutrition. My plan for the future is to be the healthiest I've ever been for life. As for my plans with the bonus prize of winning this challenge, I'm planning some overseas travel, and on a future note intend to take on studies in personal training to help others change their lives also."



    Are you interested in joining our next challenge?

    Click here to show your interest & we'll keep you up to date with the first announcements of our next challenge dates!



  • WTF is WTF? - Pre Workout Product Review

    WTF-Blog-Cover (1)

    I tried WTF?, ASN's brand new signature pre workout product twice before writing this review.wtf-alphabreed

    Why did I try it twice, you ask?

    This ultimately came down to one key, important factor, which if you only take one thing away from reading this article, let it be this:

    I ignored the tried and true "assess your tolerance with half a scoop" warning. (Hey, you've done it too!)

    Spoiler Alert: This stuff is STRONG
    Without any further a-do, here's my experience:

    Workout 1:

    1 Full Scoop of WTF, 30 minutes prior to training.
    Warmup: 10 Minute Incline Walk/Jog

    Superset 1: (5 Sets)
    Barbel Back Squats - 10 Reps
    Wide Grip Pull Ups - 10 Reps

    Superset 2: (5 Sets)
    Weighted Push Ups - 10 reps
    Box Jumps - 10 Reps

    How It Went Down

    I was really excited to try WTF? for this workout, as I'd been working on building strength in the squat department for a number of months, and this week my trainer decided to mix things up by going for higher reps to throw a curve ball into the equation. I'd been doing 3-5 rep sets almost exclusively for a while, so I figured WTF? would be the perfect push to help me through the extra volume.

    Following my jog, I was feeling UNSTOPPABLE.

    I knew it had kicked when the signature Beta Alanine tingles started surging through my arms, and having tried Thermonuke in the past, I was familiar with the euphoria attributed to Ampiberry, plus I figured this stuff must have a decent dose of caffeine in it. Other than that however, the rest of the proprietary blend remained an elusive mystery.

    I blasted through the squats and pull ups with ease, and found the 90 second rest window to feel eternal as I was rearing to blast out the next set ASAP. While I was drenched (and I mean drenched, my trainer pointed out that there wasn't a dry spot left on my shirt), I by no means felt fatigued, and if anything, I felt invigorated. 

    Going into Superset #2, there was no sign of slowing down.

    I found the 20kg push ups a little too easy and was finding it difficult to hold tempo, with the temptation to race through all too strong The box jumps were easier than ever, even after the 50 squats which would have usually turned my legs into jelly, and the gym was a distant blur in the background as I was lazer focused in on each jump.

    5 sets later, out of nowhere, I collapsed. 

    My trainer was shocked at how hard and fast I was able to push myself, despite the physical symptoms of fatigue I was displaying (I was a human puddle of sweat at this stage).

    WTF? completely removed fatigue from the equation, and allowed me to blindly push through this barrier to perform one of the most intense workouts of my life. 

    Sounds too good to be true, right?

    I figured if I tried half a dose (which, in hindsight, would have made a fantastic starting point), I'd be able to get the strong energy kick I was looking for, while still being able to listen to when my body has had enough...

    So for Round #2, I threw half a scoop into my shaker, to get the best of both worlds.

    Workout 2:

    1/2 Scoop WTF? 30 Minutes Prior To Training
    Warm Up: 20 Minutes Incline Walk

    Circuit: (5 Sets)
    Sled Push & Pull
    Push Ups - 15 Reps
    Box Jumps - 10 Reps

    Superset: (5 Sets)
    Weighted Dips - 5 Reps
    Weighted Chin Ups - 5 Reps

    Final Exercise:
    20m Bulgarian Bag Walking Lunges (5 Sets)

    This workout was perfect.

    1/2 a scoop of WTF? was by no means underwhelming in any department, but was clear, focused and concise. A circuit like this would have usually left me drained and gasping for breath, but I tackled each set with ease, keeping a strong focus on breathing and performing each rep with explosive power.

    I was originally planning on regular Dips and Chins, as weighted ones would usually have been the last thing on my mind after a circuit like that, but I felt so on-top-of-the-damn-world I thought I might as well whip out the belt and give it a shot.

    Honestly, I probably could have added even more weight or kept going for more sets, but I didn't want to over do things like last time, and ended the exercise well short of failure.

    Jumping into the Walking Lunges, I could barely even feel the Bulgarian Bag weighing me down.

    I could feel the tension in my quads coming up after each rep, sure, (especially since it had only been 2 days since the previous workout), but it wasn't slowing me down by any means. 5 sets came easily, and I honestly could have gone for 8+ if I hadn't run out of time.

    Key Takings:

    WTF? is the perfect gym-junkie stimulant cocktail to ensure you give each session your all.

    While I was cranked up to 11 with energy on both 1/2 and a full scoop, I by no means felt jittery or uncomfortable, as I often do with high doses of caffeine or strong thermogenics, I was in the zone. 

    This can be attributed to the balanced and unique combination of stimulants present in WTF's signature proprietary blend. At a best guess, I'd say there's a decent hit of caffeine in there, as well as a moderate dose of beta alanine, to give you a little bit of tingles so that you know it's working, but nothing uncomfortable or distracting.

    I'll be keeping WTF? in my supplement cabinet for those gruelling Monday morning workouts or for when I want to blast through a PB.

    This product is NOT for beginners, but is the perfect step up for those who want a kick which will have them climbing mountains and leaving the gym a smouldering pile of rubble after each workout. 

    You can check out AlphaBreed WTF for yourself here.

    By Jayden Brennan

  • OHYeah! One Bar REVIEW


    OhYeah! ONE Bar!!! The newest protein bar that's smashing its competition, in not only taste but nutritional value!the_one_birthday_cake

    There are so many different types of protein bars on the market high-carb, low-carb, gluten-free, high protein, high fat, performance and the list goes on. Most are either loaded with sugar or the taste is bland and dry.

    OhYeah! ONE Bar is by far one of the most delicious and nutrition packed bars out there.

    OhYeah bars are known to be amazing in taste, however in the past have had quite a lot of sugar, which is great for taste but not so great, when you are using the protein bar as a meal replacement or as part of a low-calorie diet.

    OhYeah! ONE Bar Facts:

    The specific calories for each bar will vary by flavour, however they are all around the 210-220 calorie range.

    • 22g Protein, Whey Protein Isolate, Milk Protein Isolate
    • Only 1g Sugar
    • 2-3 net Carbs
    • High in Fiber – Non-GMO
    • Certified Gluten Free

    ONE Bars offer over 20g of high quality milk-based protein per bar with one 1 gram of sugar. The specific flavouring agents will vary depending on which of the flavours you choose.

    The main ingredients:

    • Whey Protein Isolate

    Whey protein is used in protein powders in the form of concentrate, isolate, or hydrolysate. Isolate is generally over >90% protein with almost no traces of lactose, carbs or fats.

    It is an ideal fit for those that previously turned away from whey products due to digestive issues experienced to lower quality whey protein concentrates that are often included in protein blends.

    • Milk Protein Isolate

    Milk Protein contain both whey and casein proteins, which gives it a digestion rate trade  somewhere between the rapid rate of whey and the slow-release rate of casein. It consists mainly of casein though, so this may help lend a richer tasting texture to the ONE bars.

    • Isomalto-oligosaccharides

    This ingredient is what you will find in most low sugar recipes. Isomalto-oligosaccharides (IMOs) are a mixture of short-chain carbohydrates, which have digestion-resistant properties, meaning your body has a difficult time breaking it down and absorbing any of the calories or nutrients it contains.

    Just because these molecules aren’t digested easily doesn’t mean they’re without merit. IMOs are low glycemic, resist dental caries (cavities), and are a rich source of prebiotics.

    Prebiotics are ingredients in food the help foster the growth of healthy bacteria in the guy which improves digestion. They also decrease the pH in your small intestines and inhibit the growth of nasty bacteria and other micro-organisms than can wreak havoc on your GI system.

    The greatest benefit to using IMO in bars like ONE bars are that they sweeten the bars without increasing the amount sugar. They DO, however, contribute tons of digestible fiber, further helping modulate blood sugar levels and enhancing GI system functioning.

    One thing to remember is that too much off this ingredient, can have you running to the bathroom. It does have a laxative effect.

    • Maltitol

    Maltitol is a type of sugar alcohol that’s typically used as a sugar replacement. It has about 75-90% the sweetness of sucrose, yet adds half the caloric damage of regular table sugar. Similar to IMO it doesn’t promote dental cavities and is found in a wide range of products from chewing gum to hard candies to sugar-free chocolate.

    • Glycerine

    Glycerine is another sugar alcohol that is colourless, odourless, and widely used in the food industry.

    It carries 27 calories per teaspoon (compared to 20 for white sugar), and is 40-60% as sweet as sucrose. Although it does carry a similar caloric density to sucrose, it does have a lower glycemic index, so it won’t send you blood sugar levels through the roof.

    Available Flavours

    What can we say, there are 11 AMAZING flavours and it’s really hard to choose a favourite, BUT for the case of choosing a fave, we would have to say the birthday cake.

    • Almond Bliss
    • Birthday Cake
    • Choc Chip Cookie Dough
    • Peanut Butter Pie
    • Chocolate Brownie
    • White Chocolate Raspberry
    • Cookies N Cream
    • Mint Choc Chip
    • Choc Birthday Cake
    • Lemon Cake
    • Cinnamon Roll



  • Everything You Needed To Know About Protein Powder


    Protein is protein... right?
    Short answer, yes with an if... Long answer, no with a but...

    Welcome to the confusing, complicated and overwhelming world of Protein powder! ?

    Here at ASN, we will do our very best in guiding you through this maze of supplements, to decipher the key takings and what to look for when selecting your next (or first!) tub of protein-y goodness.

    Let's get the obvious and easiest question to answer out of the way first...

    Why Do I Need Protein Powder?

    Well firstly, you don't necessarily NEED a protein supplement....

    However, you do need to hit your daily protein goal, and supplementing with a protein powder carries many serious advantages which are worth "wheying" (sorry) up!

    Firstly, hitting dat protein goal is one of the most important, if not, the single most important aspect of transforming your body composition and achieving your health and fitness goals.

    It's the macronutrient responsible for building and maintaining lean muscle mass, and is absolutely crucial and vital for human health!

    Most protein powders contain between 25g-35g or protein per serve, which is deemed as "the sweet spot" for protein content per meal, which maximises the bioavailability (the body's ability to absorb the nutritional benefits) of your food.

    Now, while you could chow down on some plain, lean chicken breast or steak after your workout and between meals for a lean, protein rich snack, we can tell you from experience that this becomes a) Bland, b) Inconvenient and c) Expensive, very, very quick.

    We can safely say that slamming down a convenient and delicious protein shake a couple of times a day is the most cost effective and efficient way of hitting your protein goals, so save the meat for your main meals and let's dive into the nitty gritty of what's in each tub, to help you pick the right protein powder for you!

    Whey Protein Concentrate

    Quick Snapshot: Cheaper & Less Processed, Still Very Effective, But Not For The Lactose Intolerant!

    Of all the Whey Protein on the market, Whey Protein Concentrate (WPC), is the least processed and most natural, containing around 80% protein, depending on your make and model. It absorbs at a moderate pace, making it a perfect go-to all rounder for meal replacements, cooking, post workout shakes or whenever you need a quick and delicious protein top up!

    So, what's the downside? The more natural and less processed state of WPC results in a little carbs and fats hanging around, so if you're on a diet and trying to keep the calories down, you might want to go for a leaner option, such as WPI or HWPI. WPC also retains a decent amount of lactose too, so keep that in mind if lactose isn't a friend of yours!

    Our pick of the litter: Evolve Incredible Whey is a delicious blend of WPC and WPI, and is delivers excellent bang for your buck!

    Whey Protein Isolate

    Quick Snapshot: Moderately Priced, Refined & Highly Effective

    Turning things up a notch, Whey Protein Isolate is subject to additional refinement processes, which delivers a more pure and finer protein powder, which absorbs rapidly and is accompanied by minimal (if any!) digestive issues.

    Just like its WPC counterpart, WPI is rich in amino acids and glutamine which are crucial for muscle growth and recovery, but a carries a much lower fat and carbohydrate profile, usually containing <1g of each, depending on your brand and flavour of choice.

    Downsides? Other than the premium price tag, none really. The only thing we can think of is that due to its finer texture and rapid absorption, WPI blends up into a lighter and less "creamy" shake, so it probably won't keep you full as a meal replacement!

    Our recommendation: Evolve WPI is what we catch our staff drinking after their workout!

    Hydrolised Whey Protein Isolate

    Quick Snapshot: Ultra Premium Post-Workout Supplement

    If you want the best protein supplement on the market, guaranteed to turbo-charge your fat burning or muscle building results, look no further than Hydrolysed Whey Protein Isolate.

    So what does Hydrolysation involve?

    This additional process of refinement (as if WPI wasn't pure enough already), is alterations to the very enzymes that make up the protein powder itself, mimicking the digestive enzymes of the human body. This way, you can think of Hydrolysed WPI as "pre-digested" protein (but not in a gross way!), allowing for ~70% of HWPI to be absorbed within 15 minutes of ingestion.

    If you have any type of digestive issues or a sensitive tummy, don't hesitate in reaching for a tub of HWPI, as this supplements works in tune with your digestive system to make absorption a breeze! This results in a happy digestive system, and peace of mind knowing that you're drinking the most bioavailable protein on the market today!

    Want the best of the best?: Reach for a tub of Gen-Tec Hydro Pro WPI

  • 6 Strategies To Sleep Sounder


    Ah, the illusive 8 hours of solid, uninterrupted ZZZ's

    10pm rolls around, and you think to yourself "If I hit the hay now, I'll get a refreshing 8+ hours of sleep, and I'll be up bright and early to hit the gym in the morning!"

    But we all know how the story goes...

    You end up laying in bed for an hour alternating tagging your buddies in memes about skipping leg day and texting your girlfriend, before throwing your phone aside, staring at the ceiling for another hour, and then eventually drifting off...

    Then, before you know it, that bloody iPhone alarm sounds (yes, that one), and you're smashing snooze more relentlessly than Dave Warner smashes 6's in a 20/20.


    The entrance to the illusive land of nod does not have to be so dire. 

    In fact, we've compiled our top 6 tips to help you ride the gains train straight to slumber station, so that you can sleep better, recover faster and be fresh out of excuses to skip leg day (again).

    1. No (Or Limited) Screens Before Bed

    The bright, blue light emitting from your iPad, Laptop and/or phone wreaks havoc on your circadian rhytmn (the body's natural sleep cycle) - especially in the evenings.

    While the most obvious solution is to simply forgo checking your phone and staying off Netflix between dinner and bed time, let's be honest here, that's wishful thinking at best.

    So let's talk damage control.

    For starters, install f.lux on your computer, which will dim and warm your display as the sun goes down, to minimise the disruption to your sleep cycle from your screen.

    Cool, huh?

    It even works with Netflix! Next, make sure you've got some form of "night-mode" installed on your phone and thirdly, TRY TO, I don't know... read a book instead? Who knows, maybe you'll even learn something!

    2. Eat Dinner Earlier

    There's no sure-fire way to ensure a terrible night of sleep than pounding a whole pizza 30 minutes before you hit the hay.

    Try to eat dinner at least 2-3 hours before you crash (minimum), to allow ample time for the body to digest and wind down before venturing to snoozeville. Not only will you be able to fall asleep faster, but you'll improve your quality of sleep, so it's a win win!

    3. Reduce (or Eliminate) Your Afternoon Caffeine Intake

    Pre-workout and coffee are fantastic for just about everything (and we mean EVERYTHING) except falling asleep.

    Did you know that the half life of caffeine is a whopping 5.7 hours?

    This means that if you consume 200mg of caffeine at 2pm, you'll still have just under 100mg of caffeine (more than an average cup of coffee) in your system by the time 8pm rolls around. That ain't good!

    If you're a pre-workout fiend (like most of us), shift your workouts to the early morning to prevent caffeine having a detrimental impact on your rest time.

    Or, you know, you COULD train in the afternoon without pre workout... but we all know how that ends up!

    4. Get More Sunshine

    Believe it or not, we have not evolved over thousands of years to be cooped up in a room all day, only seeing patches of sunshine in our brief commute from the office to car.

    Vitamin D is not only a crucial vitamin for health, mood and hormone production, it's also vital for your body's internal clock to know what's going on! 

    Try to get as much sunshine as possible during your waking hours, especially first thing in the morning, and you'll be amazed at how much your sleep quality improves, as well as your energy levels during the day.

    5. Meditate and Unwind

    We're not trying to get too spiritual here, but meditation and mindful breathing is by far the most effective and efficient way to destress and unwind at the end of a hectic day.

    Taking 10 minutes (or more!) at the end of every day will increase your brains levels of GABA, the relaxing neurotransmitter which calms and the mind and relaxes the body, and has been proven time and time again to even increase Human Growth Hormone release!

    Try incorporating 10 minutes into your evening routine to get rid of the mental chatter as you're drifting into slumber, and you'll reap the positive rewards well into the following day!

    Not one for meditation? Try reading a fictional book, or taking a bath (por que no los dos?) to switch that busy mind off and prime yourself for a relaxing evening of ZZZZ's.

    6. Sleep Supplements

    ehplabs-oxysleepIf the above aren't getting you the sound sleep you desire, or if you want to step up your sleep game to the next level, we recommend picking up a tub of EHP Labs Oxysleep.

    Here's 5 reasons why it kicks some serious ass:

    1. EHP Labs made Oxyshred, so you KNOW they know what they're talking about when it comes to supplements that deliver on results
    2. Oxysleep is loaded with vitamins, minerals, herbs and amino acids to enhance your sleep without feeling groggy and hungover in the morning. Infact, you'll feel more rested after less sleep as your quality of REM sleep will be greater!
    3. Oxysleep also contains non-stimulatory fat burners, to allow you to shred will you're sleeping! Cool huh?
    4. Oxysleep contains Phenibut and Alpha HICA to promote a relaxed mental state and increased HGH
    5. Oxysleep works in conjunction with your body's natural sleep cycle, rather than over the counter or prescription sleep aids, to aid your body naturally in getting the rest you deserve.

    Learn more about Oxysleep here.

  • Top 5 Tips To Optimise Your Testosterone Naturally


    You're training day in, day out. You're lifting like a beast, you're eating like a pig, but your gains are well... leave a lot to be desired.

    While there could be a lot of factors at play which can slam the gains train to a halt, one major culprit which is on the minds of gym junkies and health nuts alike, is the dreaded hormone imbalance.

    Testosterone and Estrogen, also known as the "male" and "female" hormones, are two important components of the body's endocrine system which dance a delicate tango, and when the balance is thrown off, it doesn't take long for s$#t to hit the fan.

    For starters, guys can struggle from low energy, brain fog, low libido, muscle catabolism (scientific term for losing gains), and stubborn fat retention, particularly on the mid section and chest.

    Ah, the dreaded man boobs...

    So what can you do about it? Before you go rushing to your doctor to get medicated (which we DON'T recommend, by the way) there are some little tips, tricks and lifestyle changes which can restore your testosterone to glory, and give you the vigour and vitality that you've been looking for.

    Here's out Top 5 Tips to unleash your inner beast.

    1. Kill Cortisol.

    Our biggest tip on this list ranking in at number #1 is... avoid stress at all costs.

    Easier said than done through, right?

    Once the brain becomes stressed, the hormone cortisol gets released and goes on a warpath in the body to unleash some devastating consequences.

    While normal levels of Cortisol aren't bad, it's what gets us up out of bed in the morning, and what alerts us to remain vigilant in dangerous or life threatening situations, chronic stress can cause cortisol to remain elevated, putting the brain in a constant state of "fight or flight".

    Here's the worst news... Cortisol directly reduces testosterone!

    The more stressed you are, the more of your hormone precursors will be converted to cortisol rather than testosterone, which is terrible news for blokes looking to stack on size and improve body composition.

    Luckily, we've got a few tips to help you get your cortisol under control, some are even more simple than you'd think!

    • Make rest days a priority. Overtaxing your central nervous system is a bad idea, and everyone needs to recover to grow!
    • Practice mindful meditation in the mornings and evenings to prime your day, and put you into a relaxed headspace before bed.
    • Ensure you're getting plenty of sleep, anywhere between 7-10 hours is ideal, depending on your daily activity and individual needs.
    • If the above remedies aren't even hitting the sides, consider eliminating caffeine (or reducing your intake to a single cup of coffee or green tea), and cycle off your pre workout for a week. (You know you're meant to do that anyway, right?!)

    2. Eliminate Nutritional Deficiencies

    A high quality, food based multi vitamin is a staple for anyone who wants to make boosting their testosterone a priority.

    Depending on your diet and lifestyle, you may be sorely lacking in any crucial testosterone boosting ingredient in the vitamin/mineral spectrum, such as Vitamin D, Zinc, Magnesium, Selenium, or even the all important B Vitamins.

    It's easy to miss out on your daily intake of these key micronutrients, and an over-emphasis on "hitting your macros" may result in your micros falling by the wayside.

    Obviously, eating nutrient dense, fresh and unprocessed food is the winner here (including plenty of leafy greens!), but we all know the 2017 lifestyle is all about compromise, and a high quality multi vitamin will go a long way in covering all basis.

    3. Eat The Right Foods

    Balancing your Protein/Carbohydrate/Fat intake goes a lot further than you think!

    Did you know that a diet rich in healthy monounsaturated fats (as well as a bit of saturated fat too!) is vital for maintaining a healthy endocrine system?

    Kiss your high carb and low fat diet goodbye, and learn about the importance of balancing these two macro nutritional groups correctly to optimise and improve your testosterone levels.

    Don't forget, fat has twice the calories per gram as carbohydrates, so you won't need as much volume to hit your calorie intake as you might be used to!

    Here's some delicious sources of healthy mono and polyunsaturated fats:

    • Almonds, Cashews & Peanuts
    • Avocados (So Instagram)
    • Cooking Oils made from plants and seeds
    • Fish
    • Pine Nuts, Walnuts & Brazil Nuts
    • Linseed and Chia Seeds

    4. Lift Heavy

    If you're training for Testosterone, it's time to shift your focus from hypertrophy to building strength.

    Focus on primal movements, including Deadlifts, Squats, Bench Press and Over Head Press, working in rep ranges between 1-5. You're lifting heavy here, so be sure to warm up properly and track your volume to ensure that you're ticking off the strength gains with each and every session.

    The goal here is to recruit the maximum amount of muscle fibres as possible, so save your isolation arm exercises for your accessory day!

    Don't forget, you're lifting heavy here, so ensure adequate rest and recovery to ensure you're ready to hit it hard again for your next session.

    5. Supplement Smart

    bsc-triandrobol.1444351345384Want the edge for boosting your testosterone to its maximum potential?

    There are a lot of supplements on the market, and luckily for you, ASN only stocks the best of the best, the tried and true products which are proven to deliver results.

    Our pick of the litter is Triandrobol Test by Body Science.

    A unique combination of herbs, amino acids, vitamins and minerals, Triandrobol Test is designed to increase the production and bioavailability of testosterone within the body, making you feel like a beast both in and out of the gym.

    Packed with two of the best selling testosterone ingredients on the market, Tribulus and Fenugreek, it's a no brainer that this was our #1 pick!

    Learn more about Trindrobol Test here.

  • 6 Pre-Workouts To Unleash Pure Destruction


    There are two kinds of people in the gym.

    The first kind, might like to enjoy a mild kick to perk them up before hitting the weights. Maybe a cup of coffee and a banana, or a light, healthy, nutrient dense breakfast, consumed 90 minutes before their workout to provide a slow release of natural, sustained energy.

    Then there's the second kind of person.

    This person likes to attack the gym with more energy than the Energiser Bunny and Duracell Battery combined.

    This person wants to feel like a demi-god in the squat rack, supersetting gruelling set after set with hauling lightening bolts at Zeus himself.

    This person laughs in the face of "do-not-exceed-1-scoop-in-24-hours" warning labels and drinks a 500ml Red Bull as a night-cap.

    Well, if you're the second kind of person, we've got a special treat for you...

    Here are ASN's Top 6 Pre Workouts which will help you turn your workouts up to 11, and leave the rest of the gym quivering in fear at the sheer sight of your training ferocity.

    (No claims made above are supported by science)


    1. Ambush: 2nd Strike - $69.95


    This isn't a pre-workout. This is pre warfare.

    If you want a supplement that makes a double long macchiato look like infants formula, then strap yourself in for what Ambush: 2nd Strike delivers.

    Just by looking at the tub, you know that Recon means business with their latest and greatest pre-workout supplement. I mean, it's available in Jungle Juice flavour for crying out loud, and we all know that nothing goes harder than a night on the Jungle Juice.

    Packed with complete doses of all the usual culprits Creatine Monohydrate, Caffiene, Beta Alanine and Agmatine, Ambush gets cranked up with Ampiberry and Oxomine, two trademarked and unique ingredients, capable of declaring war on stored fat cells and releasing an unrelenting force of energy which will allow you to devastate any muscle group which is unlucky enough to be on today's agenda.

    This stuff is the bomb.

    Learn more about Ambush: 2nd strike here.


    2. Blackstone Labs Angel Dust V2 - $59.55


    As if the original Angel Dust wasn't good enough already, Blackstone Labs upped the ante on the second instalment of their best-selling pre workout powder to deliver a truly insane workout experience to anyone who is game enough to try...

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

    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...

    WARNING: Not for the faint of hearted.

    Learn more about Angel Dust V2 here.


    3. LeCheek: Crank! Prototype II - $69.95


    Ok let's start with the obvious here. It's got "prototype" in the name, so you know that this ain't for wusses...

    We've brought this stuff straight over from the United States, to put a stop to the whole "I take three scoops and feel nothing!" conundrum we hear so much about.

    Seriously, this will have you bouncing off the walls harder than a 6 year old who just found out where Mum keeps the Cottee's Red Cordial. 

    Not only is it a stimulant powerhouse, but it's full dosed with all the ingredients you need for a killer workout. 

    Learn more about Crank! Prototype II here.


    4. GAT Nitraflex - $59.95


    Testosterone? Check.

    Energy? Check.

    Insane Pumps, Strength and Power? Check.

    Quite possibly the most scientifically backed product in our list, Nitraflex isn't messing around.

    Each 10g scoop of Nitraflex not only contains a whopping 325mg of caffeine (Just a casual 4 cups of coffee), it's packed to the brim with scientifically proven testosterone boosting and energising ingredients to have your body performing at maximum anabolic capacity.

    Learn more about Nitraflex here.


    5. Insane Labz - Psychotic - $59.95


    Want more energy than a madman?

    By the looks of it, you'd think this stuff gets served for breakfast in the Arkham Asylum. 

    There's a lot of mystery surrounding the latest release from Insane Labz, and Psychotic is certainly turning a lot of heads. (It would be hard not to, as they've swapped out the shredded-athlete ambassadors for psychopathic clowns and and various monsters).

    But one thing we do know for sure, is that this product delivers.

    Insane Labz claims that "Psychotic" is not for beginners, with each scoop equal to 3-4 scoops of other pre-workouts on the market, and they're certainly not lying.

    Try it if you dare.

    Learn more about Psychotic here.


    6. Cellucor C4 - $44.95


    "C4" is a household name when it comes to pre-workouts, and there's a damn good reason why.

    Currently sporting its 4th generation, C4 has been refined with precision, research and years of industry experience to deliver one of the best all-round pre workouts on the market today.

    Powered by C4's Explosive Energy Blend featuring Tyrosine, Velvet Bean, Caffeine and unique ingredient "TeaCor", Cellucor's flagship pre-workout has been designed to deliver the fastest onset of clean energy on the market, without that nasty post-workout crash.

    Learn more about C4 here.

  • Unlock Your Hidden Potential With Nutrakey!


    Are you in the market for a new protein power?

    Whether you're looking to shred the winter blubber or stack on the gainz, protein is an absolutely essential macronutrient to achieving your goals.

    No matter what your body composition goal is, or heck, lifestyle goal, hitting your daily protein target is vital for getting you where you want to be going.

    Luckily, here at ASN, you're spoilt for choice.

    Not only do we carry Australia's largest range of protein powders, we've curated our shelves to ensure that we only offer the highest quality (and the most delicious, of course!) protein powders on the market.

    Enter, Nutrakey

    The brand new Nutrakey range features three core protein powders, each designed for specific goals and lifestyles.

    Don't know where to start? Don't worry, that's why we're here.

    Read on to find out whether ISO Optima, Whey Optima or V Pro Vegan is right for you!


    1. ISO OPTIMA: $59.95

    iso optima

    Who's it for? Anyone looking to slim down, maintain & develop lean muscle mass, or wants the most high quality and pure protein available.

    ISO Optima is the premium, crem-de-la-crem protein from Nutrakey, featuring a formula which is 100% comprised of Whey Protein Isolate. WPI is regarded as one of, if not the most pure forms of protein on the market, having undergone extensive filtering and purification processes to deliver a product with ZERO fat and ZERO sugar.

    The best part, is that Nutrakey utalise a cross-flow microfiltration process in a cold environment to purify their product, which allows for all the muscle-building goodness known as Branch Chain Amino Acids (BCAA's) to remain intact, and highly bioavailable upon consumption. This means that with each scoop, you're getting 25g of the most nutritious and effective protein on the market today!

    WPI also carries the benefit of being absorbed extremely rapidly by the body, making it the perfect go-to post workout shake!

    Learn more about Iso Optima here.


    2. WHEY OPTIMA $54.95

    whey optima

    Who's it for? Anyone looking for a go-to protein shake, whether it be post-workout, a meal replacement, or just to increase your daily protein intake!

    Whey Optima features a blend of Whey Protein Hydrolystate, Whey Protein Isolate and Whey Protein Concentrate to deliver the perfect protein powder all-rounder! Containing rapid, fast and moderate absorbing proteins, this creates a "trickle feed" effect within the body, nourishing your muscles with amino acids immediately on intake, as well as a sustained release over time to keep you feeling fuller for longer.

    Whey Optima is also packed with natural digestive enzymes to make optimal use of the nutritional spectrum included in Whey Optima, and to make things nice and easy on the gut for those who have a fickle relationship with dairy.

    Learn more about Whey Optima here.


    3. V PRO VEGAN $59.95

    v pro vegan

    Who's it for? Vegans, Vegetarians, or anyone looking to increase their daily protein intake from a natural, non-animal source!

    V Pro Vegan features an incredibly diverse and effective blend of raw plant based protein to deliver 25g of highly bioavailable, natural, muscle building protein.

    Utalising only the highest quality natural sources of protein including Brown Rice Protein, Pea Isolate Protein, Sprouted Amaranth & Quinoa, Spirulina and Global Artichoke, V Pro Vegan is Hypoallergenic, meaning that its purity and quality will result in it not aggravating or disrupting the stomach upon digestion, meaning it's easy on nature, and your tummy too!

    V Pro Vegan isn't just for vegetarians and vegans, it's a complete and natural source of plant protein for anyone who wants to diversify their protein intake, and reap the health benefits of these natural and complete sources of protein!

    Learn more about V Pro Vegan here.

  • Finally, The Secret to Balancing Work, Life, Fitness & Sleep is Revealed



    Work, Social Life, Fitness and Sleep. Pick Three.


    Many will argue that this is an inevitability in modern society. A rewarding career, fulfilling family and a good night's rest come at the expense of neglecting health and wellbeing. Add fitness into the equation, and you've either got sacrifice getting enough Z's to be productive at work, or you have to prioritise a late night gym session over staff drinks on a Friday night.

    But you can have it all.

    By implementing subtle yet effective tweaks to your day to day routine, you'l find that balancing the scales is actually a lot easier than once thought. Be bold, be brave and challenge yourself! Breaking the habit and changing your routine is the hardest part, but it's important to stick at it and remain consistent.


    Related: See how Bridgette lost an incredible 7kgs in 10 weeks... while working FULL TIME and taking care of her TWO KIDS in primary school!


    Reduce Sitting Time

    Sitting for long periods of day has been well founded to cause detrimental damage to muscular function, circulation and the cardio vascular system. Unfortunetly, sitting is ingrained into many professions, and can sometimes be perceived as inevitable, resulting in bad posture, back and neck pain, and may even result in trips to the chiropractor or physiotherapist.



    The human body was not made to sit for prolonged periods of time!


    There are a number of ways to combat this, however, the one change that will have the greatest effect is to switch to a standing desk. More and more employers are investing in these desks with adjustable heights, with a variety of studies indicating an increase in productivity, cognitive function and moral as a result. Standing up at work all day may sound tedious, but you can easily phase into this by giving your legs a break by taking seated rest throughout the day, until your quadraceps, hamstrings and glutes become acustom to supporting your weight throughout the day.

    If a standing desk isn't on the cards, that doesn't mean you out of luck! Find as many opportunities as you can throughout the day to stretch your legs. Why not have a walking meeting? The more mobile you are throughout the day, the better you will feel, and your body will definitely thank you for it. Challenge yourself with a fitness tracker or pedometer to see how many steps you're taking, and aim to beat that number each day!


    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.


    Sleep Smarter

    Chronic snoozer? Can't get out of bed in the morning without a serious cup of coffee? You might be in bed for eight hours, but how much of that is good quality sleep?

    On average, we spend about a third of our lives in bed, so if you haven't invested in a good quality mattress and pillow, now is the time. A countour pillow may also provide additional neck support, particularly for those who suffer from neck or back pain!

    Try taking a break from screens for an hour before you go to bed. This will allow your brain to naturally release melatonin, and prepares you both mentally and physically for a good night's rest. If you're in the habit of watching a movie before settling in, install Flux on your laptop. Flux gradually adjusts your display to warmer tones after sunset, to prevent the bright lights of your computer monitor keeping your brain buzzing!




    If you sleep smarter, you won't have to sleep longer!


    If the jolt of the alarm seems to come too early no matter how early you set it, try downloading an app such as Sleep Cycle for your phone. Sleep Cycle, as well as many fitness trackers on the market, not only track your sleep cycles and give you a quantatitive analysis of your rest, but wakes you up as you are coming out of a deep sleep cycle during a dedicated 30 minute window. This allows you to have a natural wakeup every morning, no matter how early your alarm is set, and you'll find that you feel more refreshed upon waking, and you might even have an extra 10-15 minutes up your sleeve!


    6 Fitness Hacks All Mums Need To Know


    Be Efficient

    Although some people love to spend 60-90 minutes in the gym, a 10-20 minute workout can be just as effective if you're short on time. HIIT (High Intensity Interval Training) revolving around short periods of extreme exertion, alternated with active recovery windows, such as sprinting and walking/jogging, kicks the body's cardivascular function into over-drive, burning an insane amount of calories in a short period of time.



    Short on time? HIIT is your answer.


    If you're fortunate enough to have a gym that offers classes within walking distance of the office, a lunch time fitness class a few times a week will easily put you on the right track, without taking any additional time out of your day. Don't be surprised if working out gives you a rush of energy and boosts your cognitive function in the afternoon too! You'll be more productive, feel better, look better and still be home in time for dinner.


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


    Speaking of efficiency, have you considered preparing your week's worth of lunches on the weekend? A big Sunday cook-up can be incredibly cost effective, and investing an hour or so preparing fresh and nutritious food will keep you away from the fast-food temptations that quickly add up, both financially and in terms of calories! If cooking isn't your thing, there are plenty of options for pre-prepared and healthy lunches which can be delivered to your workplace in your local area. A quick Google search will deliver a plethora of options, high in protein and can often be customisable to suit all tastes and dietary requirements!




    At the end of the day, it comes down to the lifestyle changes that make the way for a healthier and fitter you. Forcing yourself to workout day in and day out isn't going to be sustainable in the long term if it's wearing you down. Tweak your lifestyle and build exercise and physical activity into your daily schedule, and before you know it, a 30 minute workout before or after work will sound like a treat, not a chore. 







  • 6 Quick Tips To Help You Lose Your Dad Bod



    If Leonardo Di Caprio rocked it, why can't I?

    For some reason, the "Dad Bod" just doesn't carry the allure in the mirror that it does in gossip magazines. So what exactly is "The Dad Bod"?


    The Bod Of The Dad

    Although a subjective term, "The Dad Bod" generally involves a man in his 30's or older, who is "softly round". Once carrying an athletic body in his youth, the Dad Bod is often perceived as the result of trading the six pack of abs for a six pack of beer, as the responsibilities of parenting and supporting a family have become the priority over maintaining a sculpted physique.



    And the Oscar for Best Dad Bod goes to...

    The worst thing about Dad Bods are that they're a lot more fun to get than they are too lose. A few years of free flowing beers at weekend barbecues, an extra couple of slices of pizza here and indulging in dessert more often than you used to definitely wasn't anything to complain about.

    Before you knew it, you felt the couch's seductive call after a hard day at work loud and clear, and the running shoes started to get dusty.. For a lot of us, this is just a part of life. Having a family and a busy schedule quickly eats into "me" time, and a fitness regime rapidly loses its appeal.

    However, losing the Dad Bod may be easier than you think. Read on for 6 easy tips you can incorporate into your lifestyle to help shed the kilos, while still enjoying the Dad life!


    1: Sleep More!

    Sleep is absolutely vital to a healthy mind and bod.

    Screen Shot 2016-03-07 at 11.24.43 AM

    Sleeping that Dad Bod away.

    Did you know that if you're tired, your body is going to crave carbs?

    On top of that hunger for bread, pasta sugary treats and beer, the body simply doesn't perform as it should when you're tired. 7-8 hours of sleep per night is vital for healthy natural testosterone and human growth hormone production, offsetting estrogen imbalances in men, which is particularly important in those 40 or over.

    But hold up, that doesn't mean skipping the morning jog in favour of a sleep-in!

    Get in the routine of going to bed an hour earlier every night, and better yet, give yourself a break from the screens an hour before you hit the hay.

    Stick to a morning exercise routine and a break from the screens in the evening and you'll be in bed before the kids before you know it.


    2: Simple Nutritional Tweaks

    Diets are intimidating, complicated and are just about the least "Dad" thing ever. You didn't get to where you are today by counting carbs or eatings salads after all!

    Fortunately we're not talking fad diets, radical detoxes or strict guidelines, we're just about some simple health conscious tweaks, which are by no means to drastic, and are totally sustainable. This means that you'll be able to notice a gradual drop on the scales over time, and make a long term lifestyle change, which will keep the Dad Bod at bay for years to come!

    Try to steer clear of processed foods, especially white bread, white pasta and white flour. If you're less physically active than you should be, (but you'll get there!) these foods get converted to, and stored as fat. Try to focus on lean meats, healthy fruits and vegetables, and healthy non saturated fats from coconut oil, almonds and avocados. If that all sounds too drastic, simply start with switching to wholemeal options, reducing portion sizes and keep the treats to a minimum. Simple!


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


    3: Change Your Drinking Habits

    An average bottle of Australian low carb beer such as Toohey's New, Pure Blonde or XXXX Gold contains about 100 calories. A full flavoured beer such as VB, Little Creatures Pale Ale or Carlton Draught contains about 150 calories.

    "So I can just swap to low carb beer, and problem solved, right?"

    A quick way to burn 100 calories is to do 40 jumping jacks, 30 crunches, 20 squats and 10 push ups.

    All of a sudden having a few beers at night sounds exhausting!



    Mmmm... Calories....

    When every calorie counts in kicking that Dad Bod to the curb, a few beers is definitely an easy way to fast track undo your hard work.

    So what's the answer?

    If you love your beer, switch to a low carb beer and try to reduce your intake. Whiskey and other spirits also contain significantly less calories than beer and wine, and there's nothing more "Dad" than a glass of whiskey!

    However, no alcohol is necessarily good for weight loss, and the reality is quite the opposite. Remember, the less booze the better, but if you must indulge every now and then, stay accountable!


    Related: At Last, The Secret Of Work-Life-Fitness Balance is Revealed


    4: While We're Talking About Drinking, Drink More Water!

    Your body is 60% water, and it is vital to replace fluid that is lost continually throughout the day.

    The benefits of being well hydrated throughout the day are well founded. Adequate intake of water energises muscles, rejuvenates the skin and improves organ function, particularly your kidneys and bowels.

    While drinking more water alone won't help you shed inches off your waistline, the increased wellbeing from being adequately hydrated throughout the day helps make exercise much easier. Plus, if you've been a bit of a couch potato as of late, you're definitely going to work up a sweat, and you'll want to replace all those fluids lost.

    On the upside, there's no calories in water!

    Switching soft drinks, fruit juices, or any other caloric beverages for non caloric beverages such as water and black coffee can have a drastic influence on your daily calorie intake. If you're the kind of Dad who likes a can of Coke or two and won't hesitate to grab a milkshake here and there, opt for water instead and you'll notice a difference before you know it!


    Related: 11 Arnold Approved Lifting Hacks


    5: Strength + Cardio = Weight Loss

    Here's the good news, the secret to weight loss isn't just cardio exercise.

    Resistance training burns calories throughout the day, by increasing your body's resting metabolic rate. By focusing on compound movements (exercises that use more than just one muscle group), you'll increase your efficiency in burning calories and building up strength.

    This means that once the fat begins to drop off, you'll have a foundation of lean muscle mass underneath, which will create a much more appealing physique.

    Remember, Rome wasn't built in a day, so take it slow and ease into it!  Work towards a couple of jogs or extended power walks a couple of times a week as well as a couple of resistance sessions and you'll be good to go.

    And don't forget to stay active throughout the day! Take the stairs, stay on your feet, and keep your body working to burn extra calories without even trying.


    6: And Finally, You've Got To Stress Less

    The body is hardwired to put on weight when it feels stressed. Don't waste all your hard work by stressing out over the little things, take some time to look after yourself mentally, as well as physically.


    Man Relaxing on Dock --- Image by © Barbara Peacock/CORBIS

    Stress less and live more!

    Not only will you enjoy a better relationship with your family, you'll feel better and look better too. There are a tonne of ways to reduce stress, and going for a walk is simple, effective and has a secondary benefit of burning extra calories too!

    If you haven't tried it already, give meditation a go. There are plenty of apps you can try, otherwise if you're feeling daring and are up for a challenge, try a Hatha Flow Yoga Class.

    Increased cortisol production will hamper your fat loss efforts pretty quickly, so if you're feeling under the pump when you get home from work, go for a steady walk and focus on breathing in and out, rather than reaching for a beer as a quick escape.








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