FREE RESOURCES
Free Body Composition Program
Sign up for our free body composition program which covers 12 science backed sessions which you can implement to help improve your body composition. The 12 sessions are both in video and written format and you can cover the content at your own pace.
Sample HIIT Workouts
Download a free sample of our 15 Minute HIIT workout program. Both beginner and advanced workouts included. Workouts range from body weight, kettlebells, dumbbells, medicine balls and slam balls.
Warm-up Calculator
Prior to starting a weight training session it is important to acclimatise yourself to the weight you are going to lift. Click below to try out our five set warm up calculator
Calculate Your BMR
When working out your calorie and macro requirements you first need to work out how many calories you are burning during the day by calculating your base metabolic rate and then adding on any additional calories you burn during the day.
Portion Control
If tracking calories is too tedious a more simple way of controlling your food intake is by portion control. Download our simple portion control guide to protein, carb, vegetable and fat portions for each meal
Sample Recipe E-book
If you’re stuck for healthy meal ideas try our free sample recipe e-book which includes breakfast, lunch, dinner, snacks, high protein, low carb, gluten free, dairy free and vegetarian recipes.
Fat Loss Fact Sheet
Our fat loss fact sheet contains five areas that relate to improving your body composition that you need to consider such as training, calorie intake, incidental movement, sleep and gut function
Calorie Awareness
Whether your are wanting to gain muscle or lose body fat you need know the right amount of calories to consume. Once you know the amount of calories you should be consuming you then need to be aware of how calorie dense the food is that you are eating
VLOG
When will I start seeing results from training and dieting?
Dieting well, not seeing results
The question everyone asks, when will I start seeing results?
How long to gain muscle and strength
Why could you be dieting well but not getting anywhere?
Training hard but not gaining muscle
Adding muscle is a long term game, but how long?
Do I need to do cardio
In this video I discuss the reasons why you might be training hard but not seeing the results you’re after.
Sleep for fat loss and muscle growth
Is cardio necessary? Yes or no depending on your goals and circumstances.
Adding more weight to your kettlebell squats
In this video I discuss the importance of sleep for both gaining muscle and losing fat.
Kettlebell and resistance band deadlifts
How to add more weight to your kettlebell squats using a resistance band
Determining weight for new exercise
How to add more weight to your kettlebell deadlifts using a resistance band
How Long Does It Take To Walk 10,000 Steps?
How to break up your steps during the day and avoid plateauing
How to choose your starting weight on a new exercise?
BLOG POSTS
What I Learnt at Clean Health Performance Nutrition Coach Level 1
In June of 2020 I completed the Clean Health Institute Performance Nutrition Coach Level 1 course. I have previously completed a blood and hormonal analysis course with
why you don’t need to follow a diet
In today’s post we’ll be discussing the relevance of following a diet. When I say diet I’m referring to a diet with a name such as keto, paleo,low carb, high protein IIFYM, flexible dieting..
Body composition program conclusion
We have reached the end of our body composition course however I will continue to send through to you content and videos related to training, nutrition and body composition as I come across it.
Do you need supplements
The supplement industry is a billion dollar industry. Supplement companies make all sorts of claims usually with little science to back up what they are purported to help you with.
Effective Fat Loss
When I am starting off with a new client who is looking to improve body composition I firstly need to establish a decent snap shot of the clients history of food intake, training experience and also any symptoms that may need addressing
Bioprint – Metabolic Analytics
Bioprint or now called Metabolic Analytics is a body composition program designed by world renowned strength and conditioning coach Charles Poliquin. Poliquin has been developing and refining the program for over 30 years since
Stress, Adrenals and Sleep
Elevated stress and poor adrenal function can have a detrimental effect on body composition or make the task of improving body composition much more difficult. When our stress hormone cortisol is elevated for prolonged periods
Gynoid and Android
The gynoid and android metabolic analytics profiles are two similar profiles as they focus on achieving better testosterone utilisation, assisting in the clearance of foreign estrogens from the body or dealing with excess estrogen production.
Insulin’s Effect on Body Composition
Insulin is a growth hormone that is secreted by the pancreas. Insulin’s role is to assist the transport of glucose in the blood to be stored in either muscle cells, fat cells or other cells in your body. The amount of insulin levels will rise based on how rapidly blood glucose levels increase. What causes blood glucose levels to […]
Gut Health and Weight Loss
When reading new client consultation questionnaires, one of the most common problems I see especially with female clients is gut and digestive issues. The main symptoms that are evident include bloating or distention of the stomach, heart burn, stomach cramps, indigestion, constipation or diarrhoea or poor energy levels. In a perfect world we will consume, absorb […]
Trap Bar Vs Barbell Deadlifts
Trap Bar Vs Barbell Deadlifts In terms of muscles activation, the deadlift is one of the best exercises in terms of the amount of muscles that are required to lift the bar off the floor. The barbell deadlift is predominately a posterior chain exercise using the hamstrings, glutes, erector spinae, lats with also quad and […]
Can Weekend Alcohol Consumption Ruin Your Progress
When I start with a new client who is wanting to improve their body composition the first thing I get them to focus on is improving their diet. The best training program in the world can’t compensate for a bad diet. I don’t expect clients to be able to turn their lives upside down straight […]
10 Natural Cold Remedies
As we have now officially broken into the winter months, this time of year sees an increase in cases of the cold and flu. I’ve already noticed a significant spike in the amount of clients who are off sick or come in complaining of cold like symptoms. Working in open plan, air-conditioned office space, frequently […]
5 GYM Time saver tips
On many occasions I’ve had to train either a client or myself with either very limited time, space or write a program for a client that they can complete in limited time or space, ie at home or a hotel gym. Here are my five time saver tips to help save time on your […]
A Gym in One Piece of Equipment
When a new client begins on a body transformation program, in addition to training sessions with myself I always provide the client with 15 minute training sessions to complete in their own time. As the majority of my clients are busy professionals or time poor parents, attending a gym on a regular basis isn’t always […]
Learn one simple rule about stretching…
By Matt Green Myth…. I’m feeling tight, I should stretch more. Fact… Stretching makes sense only if you are stretching tissue that is tight because it is ‘shortened and tight’. Unfortunately, the tissue that we instinctively want to stretch is ‘lengthened and tight’. Your muscles work like rubber bands. When they are short, there […]
How to Find the Right Personal Trainer
Find out specifically what to look for when looking for a personal trainer in Port Melbourne. Receive a complementary two session trial and free consultation.
How to Burn More Fat While You Sleep
By Nick Hall There are many different theories around what and when to eat before bed or what time to stop eating that will help you burn more fat while you sleep. Some theories tell you to stop eating at 4pm, some say no carbs of an evening others will say to eat cottage cheese […]