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By Posted on 4 m read

The importance of protein intake post-workout


Protein is vital post-workout in order to kick-start the body’s recovery process. Here, Hilary Simmons explores the importance of timing and balance for health.

According to research published in the Journal of the International Society of Sports Nutrition (JISSN

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How to stop yourself from overeating



It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons. 

The stick: Macro shortfall

The human body’s drive for protein

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How to meal prep like a pro




1. Go for frozen: Frozen vegetables are generally snap frozen, so they haven’t really had much time to lose their nutrients – it’s a lot better option than the fresh vegetables that have been sitting in your fridge for a long time,” says …

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How to reduce fluid retention


According to naturopath Rebekah Russell from Blackmores Australia, the following may help reduce fluid retention:

Dandelion leaf: This has been used traditionally for hundreds of years for its diuretic action. It can be enjoyed as a tea.

Vitamin B6: This …

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How to lose the last two kilos


They say the last two kilograms are the hardest to lose, but we’ve found a loophole.



Calculate your baseline

Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed …

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A day in the life of a gluten-free guru

As a sports nutritionist, triathlete and self-confessed cashew butter addict from Melbourne, Stephanie Lowe is passionate about the health benefits of going gluten free. Her blog offers written posts and podcasts about everything from gut health to fat loss. It also offers delicious GF recipes and Lowe’s ebooks, …

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10 filling toast toppers under 100 calories



Think low-fat cottage cheese or cream cheese topped with fresh fruit. Let your flavour imagination run wild.

  • ¼ sliced banana with 2 tsp low-fat cottage cheese or ricotta
  •  2 tbsp mashed avocado, ½ diced tomato and 1 tbsp Vegemite
  • 1 tbsp baked …
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Eat like a warrior

Keep your energy levels up throughout the day with Sheena-Lauren

‘s Warrior Recipes.


Chocolate protein and coconut porridge

BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren …

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Do I need to be skinny to look toned?

Want to achieve that ‘shredded’ look? It usually requires an increase in muscle mass and a descrease in body fat.

Increased muscle mass (i.e. size, width and volume of your muscle fibres) will help your muscles become more visible beneath body fat; however, significant mass is not always necessary for improved …

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Top ingredients for a well-balanced smoothie



The same criteria that govern optimal solid meals apply to liquid meals: fibrous carbs, lean protein, and a healthy fat source. ”A problem many people encounter is that they overload on the fruit, which will make the smoothie high in simple carbs, and lack the protein, so …