Eating healthy when you eat out

Eating healthy when you eat out

by Steven D'Onofrio November 04, 2020

We’ve all been there, your friend calls and organises dinner and drinks on a Friday night. What do you do if you want to eat well, and stick to your plan, but also want to catch up with your friend? We have some great tips and tricks to ensure our clients realise that you can do both, especially with the silly season just around the corner!

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Mindfulness

Mindfulness

by Steven D'Onofrio October 30, 2020

Like most things, we need to be more proactive than reactive and mindfulness is one of those things. It is also important to understand what mindfulness is - Cambridge online defines mindfulness as “the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm”. To be mindful requires a consistent effort and like most things, the more you practice the better you will become. So don’t worry, this is something that even the professionals had to practise and master - you need to train minds and muscles here!

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Clarity & focus

Clarity & focus

by Steven D'Onofrio October 21, 2020

We are all busy individuals with a to-do list that never ends and time is something that just passes us by. Let’s work together on how we can improve our clarity and focus to make the most of what we do.


It is important to have balance and look at the things that are most important and what you value most. Think about your personality, motivators, what makes you grow, what makes you fulfilled, what makes you feel recharged.

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Wellbeing at work

Wellbeing at work

by Steven D'Onofrio October 18, 2020

We spend more time working these days than actually spending time with our loved ones, so it’s vital we create a happy and healthy work environment. Humans need to feel a sense of fulfilment so that we can complete our jobs and feel satisfied, rinse and repeat.

Here are ways to help with general well being for your time spent at work. They can be done just about anywhere so whether you're working in an office or at home make sure to give them a try!

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Why women should lift weights

Why women should lift weights

by Steven D'Onofrio October 02, 2020

A significant and common misconception about weight training is that all women will put on muscle and look unnatural. The main reason why women don’t “bulk up” when weight training is the simple fact they do not have the testosterone levels like a man.

I personally recommend for my female clients to weight train every second day for many reasons...

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Fuel: what to eat before a workout

Fuel: what to eat before a workout

by Steven D'Onofrio September 28, 2020

It is important to know the type of workout you are about to complete. You might have a fridge full of Tupperware pre-packed, portion controlled food, however this may not be the option for your  body! Are you training your cardiovascular system (cardio training) or your anaerobic system (weights training)? What you eat before these types of workouts is very different.

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Self-care: for the busy person

Self-care: for the busy person

by Steven D'Onofrio September 15, 2020

Self-care to me is more than drinking Acai smoothies, beach days and short term getaways! True self-care needs to be practised everyday.

We need to look deeper and start making changes that make our lives more abundant. We need to stop relying on short term fixes in order to have our minds and bodies in check.

So... let’s help look after YOU better!

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How to kickstart your metabolism

How to kickstart your metabolism

by Steven D'Onofrio September 01, 2020

Our metabolism is the rate at which you burn energy. It’s important that we have a well-functioning and fast metabolism to achieve optimum results in our daily life. There are a few ways to help you kickstart and get a faster metabolism, so read on to find out more!

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Exercise to relieve stress

Exercise to relieve stress

by Steven D'Onofrio August 31, 2020

Health professionals are prescribing exercise more than ever before to help manage and relieve symptoms of mental health issues like depression, anxiety and stress. It really is no wonder because the benefits are amazing and as a fitness professional I can speak first hand at what exercise has done to benefit my overall health.

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How to prep for a shred

How to prep for a shred

by Steven D'Onofrio August 19, 2020

Start with the end in mind. A shred is all about you and exactly what you want to achieve. Nothing will set you up better for a life changing challenge than being crystal clear on what you want, and having tunnel vision focus. The goal needs to be yours and you need to own it.

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Recovery: what to do after a workout

Recovery: what to do after a workout

by Steven D'Onofrio August 05, 2020

We work so hard while we train, we want to see those results. Did you know that you only grow and change during your sleep, and not actually during your workout? Therefore, recovery is just as important as your training routine. If you aren’t sleeping enough, you aren’t allowing enough protein synthesis to happen for you to then see the changes you’re working so hard for. This can see you start to fatigue, lose interest and motivation, become frustrated and eventually even completely run down. 

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Can you actually sit too much?

Can you actually sit too much?

by Steven D'Onofrio July 29, 2020

These days, there’s a whole lot of sitting down going on: sitting down all day at work, sitting down driving to and from work, then sitting down to eat, and sitting down to watch television to unwind at night. A sedentary lifestyle has become a real issue and can really affect our overall well being. 

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