Choose the best pre-workout to help you push through tough training sessions and increase your training volume.

This article includes the Pros & Cons of Pre-workout supplementation for Powerlifters, Active Ingredients to look out for, Australia’s Top 3 Pre-Workout Supplements Reviewed , How to Use Pre-workouts safely and effectively and FAQS.

A common mistake to avoid is the pantry raid that happens after work.

You come home exhausted and hungry and grab the first thing you see. It’s normally quick, easy and pretty hefty in calories. Plan ahead a meal or snack that requires no prep (reduce the resistance as much as you can).

Confidence to me these days looks a lot different to what I thought it would at one point. It doesn’t so much revolve around my body which I once thought it would.

Confidence feels like looking in the mirror and being my idea of ‘neutral’ around my body.

Confidence shows up in my mission to find a wedding dress that makes me feel like ‘me’, instead of centering my choice around how it looks.

Confidence looks like taking risks and being vulnerable in my business without questioning if I deserve to be there.

Confidence plays into how well I set boundaries in my relationships and how I honour them.

And confidence is stepping into the world knowing that what I offer is more important than this exterior shell that I get to do it in.

Tips for Women Who Want to Lift Heavy & Eat Less Meat!

Meet Billie Asprey - a plant-based powerlifter who shares how she gets strong while eating plant-protein!

What is the best diet for Polycystic Ovarian Syndrome (PCOS)?

The best diet for PCOS is one that you are able to SUSTAIN long-term in order to manage PCOS symptoms.

1) Go higher protein

2) Make smart carbohydrates choices

3) Heart Healthy Omega 3s

4) Including more fibrous vegetables, legumes and beans

5) Try the Mediterranean Diet

1. Don’t skip the appetiser!

Starting with a low-calorie appetiser can help reduce the amount of total calories you have at a meal

When given pasta with a salad, individuals ate 11% LESS calories and 23% MORE vegetables.[1]

Not a fan of salads? Including a soup as an entrée, resulted in individuals eating 20% LESS calories at a main meal (which was 100-160 calories). The best part is that it works, regardless of whether you choose pureed soups, chunky soups or vegetable broth.[2]

The secret to easy weight loss = start main meals with a soup or salad

The healthiest late-night snack to help you sleep include:

1. Kiwis

2. Pistachios

3. Lavender Tea

4. Golden Milk

You will likely notice changes within the first 3-4 days with intermittent fasting, especially after a fast day. This is due to less gut residue, reduced glycogen stores (from reduced carbohydrate intake.)

Most individuals lose between 3-5 kg within 10 weeks of intermittent fasting or following a continuous energy restriction diet.

Jumping into too big of a surplus won’t make you gain muscle faster.

The most effective way to gain muscle fast while minimising fat gain is to go into a small daily surplus. I generally start by increase calories by 10% of current calories. This will allow you to have enough energy available to gain muscle, without gaining too much fat.

Searching for a high protein, vegan breakfast recipe?

Mexican Tofu Scramble will be your new nutritious breakfast staple to guarantee you’ll hit your protein goals for the day.