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The Ketogenic Diet: How and Why does it Work?

To say this diet has taken the health and fitness industry by storm is an understatement. There have been many diets that have been promoted as the best diet EVER over my fifteen years in the industry — Mediterranean and Paleo come to mind, but I don’t think any of them have had as much pervasiveness through the industry as this one.


Although its mainstream popularity has only recently taken off, the Ketogenic Diet has actually been around clinically for many years, specifically in the treatment of epilepsy, to help reduce seizures. The key to the Ketogenic Diet is to keep your carbohydrates low, very low. Your total carbohydrate intake needs to range from 5-20% while your total fat intake needs to be up around 75%. While this goes against traditional eating guidelines, the evidence suggests that this is actually really good for you, increasing fat loss and reducing inflammation in the body.

Ketosis is a normal bodily process that occurs everyday, regardless of how many...

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The Paleo Diet: Is it still the Best thing since Sliced Bread?

The first thing any true Paleo follower will say is, “it’s not a diet… it’s a lifestyle”. And fair enough. For many people, Paleo is much more than the food you eat. It is the lifestyle you live. Many true Paleo-ers will grow their own organic fruits and vegetables, have their own free-range chickens to provide them with fresh homegrown eggs, and often workout in a Paleo kind-of-way.


I started eating Paleo a few years ago. I came across the lifestyle following chef Pete Evans online. And I have to admit, I do like him. I know he cops a bit of criticism and is maligned for some of his ideas but for the most part, I agree with his principles. Back then, the real buy-in began when I came across an article, which detailed the meeting ironman Ali Day had with strength and conditioning coach, Keegan Smith. That meeting took Ali from “down and out and sleeping for days” to 2014 Ironman Champion. That win marked the first time one of the Eckstein...

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The Mediterranean Diet: How Does it Work?

Uncategorized Feb 26, 2018

 

 

The Mediterranean diet is probably the world’s most famous and healthy diet. Research shows over and over again that the Mediterranean diet is good for you. Full of fresh fruits, vegetables, poultry, fish, whole grains, legumes, and olive oil, the Mediterranean diet even allows you to drink a couple of glasses of wine. How good is that!

I was sold on the Mediterranean diet as soon as I came across it about fifteen years ago. It sounded nice, the food looked appealing, and it was backed by heaps of research showing that it is in fact, very good for you. But just because it recommends all these yummy foods and wine, does that mean you should consume them, if you don’t already.

The Mediterranean diet has been shown to improve weight loss, better control your blood sugar levels, and reduce your risk for depression, heart disease, stroke and Alzheimer’s disease, as well as reduce levels of inflammation in the body.

 Inflammation occurs in response to...

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The DNA Diet

Uncategorized Feb 19, 2018

Could your DNA actually determine what type of foods you should and shouldn’t eat? Could it be that your genes make it harder for you to lose weight, even though you’re doing everything right and eating healthy? The new field of nutrigenomics could show that it does. And the DNA diet might just have the scientific research that the Blood Type Diet lacks.

When researching for this article, I became fascinated by this futuristic-type science. By simply taking a swap of your mouth and sending it to a lab, within a week or two, you can know exactly what foods to eat or avoid specifically for your DNA. Sounds too good to be true! I was full of excitement and anticipation.


But before I raced off to buy my kit, which I very nearly did, I checked online for some reviews on where DNA testing is at. DNA testing has come a long way. I love crime shows and I’m fascinated by how far DNA testing has come in crime and investigation to nail a killer. However, to almost my...

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How Long Does it Take to Change your Habits about Exercise?

change exercise habit routine Feb 12, 2018

Contrary to common belief, changing your habits doesn’t take a designated amount of time. Many people think that habits take 12 weeks to change. But that’s just not the case. Habits don’t have a schedule telling them when to switch on or switch off. It’s not like you get to 12 weeks and through some magical switch, just activate. Habits evolve. They become stronger and they become weaker. They move along a continuum. And that continuum is infinite.

Like many others, I believed that habits took a designated amount of time to establish. And most of the internet will reinforce this. The most common time frame you’ll hear for a habit to become solid is 12 weeks. This is the theory underpinning so many of those 12 week programs you see in the fitness industry. But undertaking my own research into habits helped me to see otherwise.


Consider the smoker who gives up for ten years, only to take up the habit again at a party. Or the father who was never there for...

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Exercise Ideas for Different Types of Weather

Probably the biggest aversion to outdoor exercise is the weather. Sure, you could just go join a gym — have a controlled temperature, with a controlled level of humidity, and be completely dry (well except for the sweat) every session, every day. But when there are so many additional health benefits to outdoor exercise, who wants to make every session a gym session?

I exercise outside all the time. I love outdoor exercise. While working out in a gym might provide a bit more comfort, particularly when the weather outside isn’t ideal, breathing fresh air while you’re exercising is much better for you than recycled, conditioned air, especially if you work in an office all day. Research is beginning to support all kinds of benefits to outdoor exercise, even in as little as just 5 minutes.


Studies are beginning to show that outdoor exercise can boost your self-esteem and mood. One study from the University of Essex in 2010, showed that this can occur from just 5 minutes...

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The Different Types of Intermittent Fasting

diet fasting health nutrition Feb 12, 2018

I always thought intermittent fasting was just another nutrition gimmick hitting the health and fitness industry. I was wrong.

I’ve been intermittent fasting since I picked up a book from a friend of mine, Adam Martin. The book is called Start Late Stay Light and gives a description of how and why Adam got into intermittent fasting, along with its benefits. After reading the book and listening to some of the interviews on his podcast, “How the Focaccia”, I decided to give intermittent fasting a try.

I never tried intermittent fasting for weight loss, but for that purpose, it’s also very beneficial. I tried intermittent fasting for the health benefits that I was continually reading and learning about. Some of those benefits were increased growth hormone, the removal of waste products, cellular repair processes and the association with extreme life longevity — living to well beyond 100, which trends predict will be possible within our lifetime.

Once I...

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The Blood Type Diet

diet health nutrition Feb 12, 2018

Are we designed to eat certain foods based on our blood type? Could eating food based on your blood type actually help you to reduce your body fat percentage? Peter J. D’Adamo believes so. He’s the naturopath who created the diet — the Blood Type Diet.

My partner, Holly, and I, along with all our kids, primarily eat the same foods, just like any normal family. But a growing field in nutritional genomics (nutrigenomics) is challenging that simple approach to feeding our (and your) family. The latest scientific research suggests that the intricate interplay between DNA and diet may have a powerful influence on why I can’t eat the pasta we all love, and why one of our sons, Jax, will sniff sugar out like a bloodhound.


The Blood Type Diet evolved out of scientific studies into genetics. The terms, “food is medicine” and “food is information” are becoming popularised by people like celebrity chef, Pete Evans, and functional medicine doctor,...

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Should I Join a Gym and Hire a PT?

Getting back into exercise can be tough — you’re not feeling as energetic as you used to and you know that first session is probably going hurt. However, once you’ve done it, you know you’ll feel better for it. And every session thereafter will get easier. So to make that transition back into exercise easier, should you join a gym and hire a personal trainer?

As a personal trainer, I didn’t think I needed to hire one. And the only time I’ve worked out in gyms is when I’ve worked in them. I’ve always believed that the great outdoors provides everything you need for a complete full-body workout, and the fresh air is better for you too. But when I was doing a workout (in a gym) with a mate who is also a personal trainer, he pointed out a couple of things to do with my shoulders, while doing bench press, that I would never have noticed myself.

Regardless of how experienced you are and how much you know, a personal trainer is capable of...

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​Exercising for Beginners: How to Get Motivated and Where to Start

Starting exercise can be daunting. You’ve finally had enough of not feeling good about yourself, all your friends are starting, or maybe they’re not into health the way you want to be and you’re nervous of what they might think?  Maybe you’re scared about how much it might to hurt and how much pain your PT might put you through?

I have people come to me all the time who either haven’t exercised in ages or at all. I want to put my arm around them and tell them it’ll all be okay. But that wouldn’t do much to ease their anxiety. It’d be good to create a video of them in ten weeks and show them what they look like, how they’re feeling and what they think of the training they’ve done with me. But that’s not possible…yet. If they’re joining one of my groups, the best I can do is to get them to come along and meet the other members. But even that’s nerve-wracking.

The simple fact is, you just...

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