Training To Overcome A Poor Diet

Lets set one thing straight:

You cannot out-train a bad diet.

Too much sugar, bad fats, junk, processed foods and alcohol cannot be overcome by exercising. Cruel I know, but  results will come to those who change the way they think about what they are consuming on a daily basis. Here are some of my basic tips for improving your nutrition. These are the first and vital steps you must take to get results. I will expand the list in future blogs, but get these things under control first.

1. Cut down on breads, pastas, pastries, cakes, biscuits, wraps, rice, cereals, museli or breakfast/health bars, etc. This includes multi grain and wholemeal varieties. These foods are processed!!! Since when did a loaf of bread grow on a tree? Try to limit these foods to one serve of wholemeal or multigrain per day. Once serve is a slice of bread or 1 cup of cooked pasta. Remember Grains are not my friends.

2. Eat protein everytime that you eat. This will help to stabilise the blood sugar/insulin response and also supply quality nutrients that you body needs for complete health. Protein is found in meats, fish, eggs, whey powder and also greek or natural yoghurt in smaller quantities. Nuts and seeds also contain small amounts of protein. Limit yoghurt to 1 serve a day of full cream (do not choose diet or low fat), because to much dairy is not good either.  Try to choose ‘real food’ protein sources as often as you can and keep protein powders and supplements to once per day maximum.

3. Eat fruits and/or vegetables at every meal or snack. Most of every meal and snack should be made up of fruits and vegetables. There is no limit to the amount of fibrous vegetables that you should eat. I’d recommend a maximum of 2 serves of fruit per day though if you’re looking for fat loss. Remember rule 2 and always combine with protein.

4. Drink only water or tea or coffee. This includes cutting down or completely cutting out alcohol. There are a million reasons to stop drinking alcohol regularly. Even one drink begins a cascade of bad reactions in your body. Many of which also slow or reverse your fat loss efforts as well as effecting your health and ageing you. Limit yourself to 1 or 2 days per week where you consume alcohol. By the way, cut out soft drinks, cordials and fruit juices as well. And skip those lattes and flat whites from the cafe. They are both almost all milk-refer no. 5

5. Cut out most dairy including milk and if you can cheese too. Limit milk to a tiny amount in coffee or tea. It is for baby cows, not humans. We are the only animal that drinks milk beyond infancy (and another species milk at that)and look at our state of health compared to other species. Those other mammals may be onto something.

6. Eat more often if cravings are a problem for you. While recent studies show that the overall amount and quality of food you consume over a day is more important than the number of meals you eat, I still know that eating more often works for most people trying to retrain themselves to a healthier diet and lose body fat.

7. Include small serves of nuts and seeds in your diet every day. Also supplement with fish oils daily.

8. Stop having take away or eating out so much. Cooking a meal from scratch or packing your own food really doesn’t take long.

9. If it came in a packet, or has a list of ingredients, stop eating it!!

10. Once per week, eat something you love and disregard all the rules. The only caveat here, is limit the portion to something reasonable. Don’t eat the entire block of chocolate and ruin the whole week.  Total calories over a week still counts.

11. Exercise every day or at least 4-5 times per week.  Even if its just for 15-20 minutes, get up a sweat and start puffing!!

Sticking to these rules will get you well on the way to a healthy and lean body. Every rule is important and although sticking to one or two of them will help, you will never reach your full potential without improving your entire diet and lifestyle.

Until you follow these rules every day, you do not need to worry about serving sizes or quantities of carbs or protein etc. Once you’re making good food choices on a daily basis, then you can worry about how much to eat. I can help you with this if you’re stuck.

Stick to eating real, non-processed foods and it will make a huge difference. Stop worrying about calories and carbs and get healthy food into you.

Don’t worry about the latest supplement of weight loss pill or drink. The basic rules above will increase your fat loss much more than any of these ever will despite the advertising promises. Basically they just don’t work without everything else being in place first. If you read the fine print, they all say they work combined with the proper diet and exercise routine–dah!! What is really working??

Fat Loss – Don’t over complicate it

Often when a new client approaches me with questions, they have the idea that getting fit and healthy and achieving a lower body fat level is complicated.  Even though there is no magical bullet, they keep looking for it anyway.

Most of us know what has to be done, but it seems way to simple and if it was really that simple, everyone would be doing it-wouldn’t they? Yes and no. The actual methods are not that hard to learn, its the getting it done that’s the hard bit.

I like to start with these simple questions:

Where Am I Now?
Where Do I Want to Go?
How Do I Get there?
It’s really that simple. Then it’s a matter of following through-which is the hard bit.

Where Am I Now?

You first need to work out where you are in relation to where you want to be. It might be as simple as jumping on the scales and taking some measurements. It could be do conduct some fitness testing if improved performance is one of your goals.

Where Do I Want To Go?

You need to work out what it is you want to achieve. For some, that’s really easy-I want to be able to wear my size 10 jeans again, or I want to get back to my prepregnancy weight. For others, it might be more complicated. They may want to drop a certain amount of time from their best performance or have more energy or improve their immune system function so that they don’t get sick so often. Or you could have a stack of health/fitness goals that you want to achieve at the same time.

Whatever it is that you want, it really must be measurable in some way. Otherwise, how will you know when you get there. A goal weight, waist measurement or body fat percentage is something you can aim for and know when you’ve achieved it. Something airy fairy like, I just want to lose some weight, will leave you feeling like you’ve never completed your journey, even if you do indeed lose some weight.

So work out where you want to be and how you’ll know you’ve arrived.

How Do I Get There?

This is really the easy bit. I doubt anyone reading this doesn’t know the basics of a good training program and healthy nutrition.

So why aren’t we all achieving our goals? It’s not because you don’t know what to do. It’s not because you lack the knowledge. It’s because you look for something more complicated. A magic powder or gadget. You’re looking for  the latest best kept secret. A new breakthrough that’s just been discovered, a magical herb or extract……….The list goes on. But none of these things will help you at all unless you follow the basic steps to health and fitness.

Eat healthy, non-processed foods at least 95% of the time. (100% compliance really does work best till you’ve reached or almost reached your goals.)
Train with intensity. Train frequently and train hard. You don’t need marathon 2 hour sessions. In fact, every session need not even last an hour. Short 20 minute sessions in between your core longer workouts are a very effective way of maintaining a fired up metabolism and everyone can fit in 20 minutes here and there.
Get plenty of sleep and drink plenty of water. Heck, if you don’t do either of these now, just doing this will get you some results for a start. A dehydrated and/or tired body will not burn fat effectively.
So there you go. Work out where you’re starting from, where you want to go and head out and get there.


Are You Really Doing What It Takes? Part Three

So you’ve planned out your schedule so that you can train 3-6 times per week-EVERY week.

You are putting in 110% at every training session. Pushing yourself to the maximum of YOUR ability at all times. You’ve stopped thinking about saving yourself for the last set and are really reaching as high as you can on every repetition.

Congratulations, you are well on the way to getting great results again.

The third part of the puzzle is just as important as the correct training. In fact, it can account for 100% of it if not done correctly-and that part is your nutrition.

100%!!!!!! Yes 100%. You absolutely cannot out train a bad diet.

If your diet is not anywhere near where it should be, you will not magically be able to melt away your fat by training hard. Not only will this not work, but you will be exhausted and become sick, picking up every little virus that comes your way. Some of you already experience this, but a few changes to your every day nutrition can turn this around for you.

Good nutrition will also improve your performance, keep you from getting sick all the time and help you to maintain weight loss or lose that fat once and for all. It will also provide the energy to train hard and recover well from every training session. It is not normal to fall ill with every virus that goes around. If you find that you are catching everything and feeling tired all the time, it may be time to have a good hard look at your nutrition, fitness and recovery habits.

Once you make improvements, good nutrition can count for up to 70% or so of your results. Of course the closer you get to ideal nutritional intake, the more results you will get from your training. So it’s like a vicious circle, bad nutrition equals fewer results all round. Good nutrition yields greater results from your training and your nutrition put together.

So what is good nutrition? Here are a few simple rules to follow for a start:

Avoid processed foods whenever possible-and it is possible most of the time. Eat real food that has not been processed or added to by man. This includes avoiding so called healthy foods like breakfast/protein/meal replacement/museli bars. Breads, pastas, wraps, cereals, white rice and the like are also processed foods and despite the marketing hype (from the grain boards) do not provide available nutrition to the human body. Our bodies can absorb little of the nutrients which have been added to these foods. THIS ONE TIP WILL MAKE THE BIGGEST DIFFERENCE TO YOUR NUTRITION PLAN
Drink only water with some black tea and coffee. Simple, juices, cordials, sports drinks and soft drinks should not be consumed unless you are doing endurance events of 2 hours continuous exercise or more.
Include a protein source with every meal or snack. Good sources are red meats, chicken, fish, eggs, nuts and seeds. Occasionally a protein powder can be used for convenience, but remember that protein powder is a processed food.
Eat every 2-3 hours! This may seem excessive, but will keep your blood sugar on an even keel helping you to avoid crashes that cause cravings. You will also avoid those hunger pangs that make you want to eat anything and everything in sight. So from breakfast to bed time every 2-3 hours!
Eat fruit and/or vegetables at every single one of those nicely spaced meals and snacks. It can be something as simple as an apple or banana, carrot sticks, a salad or steamed vegies. Just include it every time you eat.
Eat healthy fats a few times each day in your meals. These include walnuts, flaxseed oil/seeds and coconut oil to name a few. Also make sure you take an Omega 3 supplement (such as fish oil) daily.
Keep a food diary. Even if you don’t do this every day, a couple of days per week or one week per month, write down every single thing that passes your lips. Take a small notebook with you everywhere and record as you consume and the time you consumed it. Don’t wait till the end of the day and try to remember everything. A food diary will point out your weak areas and highlight things such as meal frequency, whether you are eating protein and fruits and vegies at every meal and how often you reach for processed foods.
Improving your nutrition takes planning and commitment, but really isn’t that difficult. Follow all of the above rules for a start and fine tune other things as you go along. Cooking real foods from scratch really doesn’t take any extra time or effort. So called ‘convenience foods’ don’t really save you much time or energy, so rethink what you are feeding yourself and your family and start seeing your results go through the roof.

There are plenty of people out there who are counting on your willingness to believe that
there are shortcuts to great results when it comes to fat loss. They say it’s cheap and easy and if you just buy their pills and potions, or try their ‘easy’ programs, you will have a six pack in no time. Well, they are liars. In fact they will sell you the pills and include with them some of the information you need to get it done. But they won’t tell you everything. That is my job.

I’m here to tell you everything. To tell you what it takes to get it done. But it’s you who has to pay the price. It’s you who has to take responsibility and get the job done.

This does work. I 100% guarantee it. Anyone who follows the guidelines at FitterFaster will lose fat. You will lose cm’s and you will improve your fitness. Most likely you will be fitter than ever before in your life no matter what your age or your present state of fitness. But you have to do the work. You have to turn up and train hard. You have to make the right food choices every day.

I took up this lifestyle 10 short years ago. In that time I’ve tested 100’s of different fitness regimes, nutrition plans and supplements. I’ve researched everything and still do on an ongoing basis. I’ve completed many courses and am currently studying more courses all related to health and fitness. I subscribe to many different journals and publications so that I know what I’m talking about. I know what works and what doesn’t.

I’m in better shape now than at any other time in my life. I’m strong and have great endurance. I have a very low body fat percentage and maintain it easily. I rarely get sick and when I do, I bounce back within hours or days, not weeks. I’ve been injury free despite rigorous training day in, day out for that whole time. This doesn’t come from my genes. I do what it takes to be this way-from a background of absolutely no sport or physical fitness even in my youth, to being one of the fittest people you probably know.

You can do this too. You don’t even have to come to FitterFaster. All the workouts you need can be found for free on my website. The nutrition advice is free too. But if you do decide to join us at FitterFaster, you will get extra motivation and support through the great group of people that turn up every day to train together. There’s something very special about the way they mesh together and keep each other going.

So I’ll see you soon at FitterFaster, in the meantime, clean up your nutrition, schedule in and complete your training sessions and give it all 110%.

Improve Your Immune System

70-80% of your immune system is in your digestive tract.  Read on to find out how knowing this and improving your digestive system will increase your immunity.


“One common problem with most digestive systems is that the lining of the gut (your digestive system) is damaged.

The gut’s lining is extremely thin, often just one cell thick.  This damage can be extremely problematic because 70 to 80 percent of your immune system is found in your digestive tract. When this delicate lining is damaged or worn down by a poor diet or large food particles, bacteria and toxins that should normally stay in your gut’s inner tube pass through it into the bloodstream, where the immune system must deal with them. These leaking particles tax your immune system.
Thus, with a poorly functioning digestive system, you don’t just get digestive symptoms, you also get an exhausted immune system. To add insult to injury, you can also get pain.

An overactive immune system leads to inflammation in the body. Your immune system creates swelling to fight hurt and unhealthy cells inside your body. This is one of the reasons why your body feels so cranky and achy when you are spent.” ~ Frank Lipman, M.D. from Revive

Did you take note? 70-80% of your immune system is found in your digestive tract!! Knowing this, we really ought to pay attention to digestive systems, eh? How?

By choosing the right types of foods and drinks you can make a huge difference to the condition of your digestive system. Its not necessarily about taking certain magical supplements or drugs either.

If you stop eating crap (more on what is crap in a minute) you’ll allow you digestive system to heal and therefore improve not just your digestion, but your immunity as well.
You’ll also notice a massive increase in your energy levels, you’ll sleep better, your skin will improve and you’ll just FEEL BETTER.

Because your digestive system will function better, you’ll absorb more nutrients from your food which has long reaching benefits. The types of foods that you should be eating are also much higher in nutrients than the ‘crap’ foods you should avoid as well.

So what is ‘crap food?’

Well there are the obvious items such as cakes, biscuits, pretty much all ‘sweets’, alcohol, drinks other than water (eg. soft drinks, cordials, etc).

Then there are the less obvious; grains-meaning breads, cereals, pastas, wraps, crackers, baked goods of almost all kinds, too much dairy, especially highly processed yoghurts, milk, ice cream and too much cheese.

A lot of pulses and beans (often eaten by vegetarians, but by others too) are also damaging to the digestive tract and also inhibit your body from absorbing key minerals from the other foods you eat.

Eating these foods regularly means you do have a damaged digestive system. To what degree you wont know, but wouldn’t it be better to not worry about the degree of damage and do something about it instead?

So what can you do?

Firstly, cut out or at least drastically cut down on the above foods.

Secondly, there are supplements that improve the function of your digestive system as well as help give it the chance to repair.  Probiotics are essential and eating just yoghurt is not enough.  Take a probiotic once or twice daily.  Digestive enzymes can also be useful taken with meals.  They’ll improve the digestion of what you’re eating, but they cannot override a bad diet.

Glutamine is another inexpensive supplement that really helps with gut repair.  Taken first thing in the morning on an empty stomach will ensure best results.

Questions and Answers about FitterFaster

If you’re overweight, or your health is not where you’d like it to be, you’ve really only got yourself to blame. Advertising, convenience of fast food outlets, long work hours, tiredness and lack of energy-they’re all excuses that people use to justify why they’re carrying around extra fat and are getting sick so often, as well as having no energy most days.


They’re not the real reason though. The real reason is because basically they are eating crap, eating too much of it and they’re usually being lazy. There’s no way around this truth. We all have the same number of hours in the day, we shop at the same supermarkets, we have kids, we have jobs and other commitments. But some people just go day to day complaining about their situation and never trying to do anything to change it.

If you’re like this, there must be a reason you decide to stay this way. IT IS possible to change your habits and to get the body you want-both in terms of how you look and how you feel. IT IS possible to turn everything around. It doesn’t matter if you’ve failed to do so on previous attempts.


Often people are resistant to change because they don’t know what is expected of them. Realistically, we may know what we need to do. We may be in denial, or be looking for the next magic bullet. But truth being said, YOU ARE THE MAGIC BULLET.

You have the power to change. No one else can make the decision for you and no one else can stop you. It’s all up to you.
If you’ve been thinking about coming along to FitterFaster, but are not sure what to expect, here’s a few things I’m asked the most often:

I’m scared, I’m too unfit, I’ve never done anything like this before

Statements like these are the most common thing I hear first up. Whether my initial contact with a new client is via text, email, phone or in person, almost everyone says that they’re scared and/or not fit enough. This is perfectly natural and nothing to worry about. I absolutely guarantee that once you turn up to train, you’ll feel right at home with other clients and the awesome trainers immediately.

Although the drills will be new to you and you may struggle with some components of the workout, we will be with you all the way to make sure that you’re doing everything right and not doing too much too soon.

You will absolutely not be expected to do more than you are capable of!

Every other client was a beginner once, and most can vividly remember their first sessions and how they felt turning up. We have the best bunch of people to train with and you don’t have to compare yourself to any of them. Some have done almost 1000 training sessions here, and others are just starting their journeys too.

So don’t compare yourselves to anyone else.

It’s where you’re at that is important to you and where you are going from there. We run a full beginner program where all ‘Rookies’ are required to modify drills, take compulsory extra breaks and avoid certain exercises till they’ve built up a base fitness level and can progress to the next level.  Every Rookie progresses at their own rate with all coaches keeping a special eye on you to make sure you’re performing all drills safely and within your capabilities.

I dont want to keep a food journal.

Keeping a food journal is something that most successful weight losers do. And they keep doing it once they reach their ideal weight. I do it myself approx every 4-6 weeks for a week or two. It keeps me accountable and shows up bad habits that start creeping in. So ultimately it is up to you to keep the journal or not. I highly recommend it, even if it’s just till you get the hang of it and start developing better habits. If you become one of my clients, you’ll need to keep a Food Journal from time to time when requested.

Have realistic expectations

You will not be cured of your bad habits in a single day or week. These behaviours have been learned over a long period of time so you cannot expect to unlearn them overnight. We have also had myths and untruths aimed at us from every direction over the past 20 years or so when it comes to nutrition. Most of it comes from the marketing companies whose job it is to convince you why you do or dont need a certain item. These companies do not have your best interests at heart. So while some stuff may come pretty easy, other stuff my be a struggle, but its okay, eventually you can and will learn how to get and keep a healthy fit body.

Cravings are worse when you are stressed

You need to find time out for yourself. Whether that is by training, taking a walk, playing sport, reading, gardening, a bath, a massage or whatever, give yourself time out to reduce stress. Times when you feel overwhelmed will give you the perfect ‘excuse’ to have to have something bad to eat. Don’t let stress be the trigger to pig out, do something about else instead and deal with it in a more productive way.  Starting a training program like those at FitterFaster, believe it or not, will help with cravings.  Its absolutely amazing how you just want to choose healthier foods when you’re training.

Think positive

Have positive expectations about the program. Dont think about what you cant have, but all the great benefits you are going to get-better health, more energy, a new body, longer life etc. There’s no doubt you will have to give up certain things, especially in the short term. But as they say, nothing tastes as good as a lean, fit and healthy body feels. Once you experience this, you’ll understand what I mean.  Likewise with training.  At first it may take a huge amount of effort to get yourself out here.  But once you start to get fitter and see results, you’ll be amazed again at how you look forward to training and how it makes you feel.

How’s That working for you?

As Dr Phil would say. Has what you have been doing in the past been working for you? No? Well stop dwelling on it then or ask yourself why you are so resistant to change. Maybe the benefits of staying the same outway the benefits of making the changes for you. If some part of you keeps on making up excuses to not change, then maybe there is a reason for that. Do you really want to have all those positive benefits or not?  Think about how you’ll feel when you look in the mirror.  How great it will be to choose clothes you love.  How happy you’ll be when you can keep up with the kids.

Have a fair dinkum go if you decide that you really do want the postive benefits, then make the effort required to get them. You will not look fit and healthy unless you ARE fit and healthy. There is no way to fake it. You will have to make the right food choices, you will have to turn up to training and you will have to push through the barriers. I can provide information, I can provide encouragement, I can push you at training, I can even provide extra incentive in the form of prizes but I cannot do it for you. I am proof that this works. Prove that you have what it takes too.

Over the past 5 years, my clients have lost over 1000kgs and over 6000cm

This is huge and you can be part of it. I have a variety of training packages ranging from the more short term to longer term packages. All include full nutrition plan and support. You can do FitForce – Group Personal Training, PeakFit – Personal Training or Box Out or any combination.

Contact me today to get started on achieving and maintaining your best body. I can answer all your questions before you need to make any decisions and can post out an information package for you today.

For more information or to get started, go HERE

You can also fill out your details here and I’ll send some information about our training programs via email

Dealing with food cravings





Anyone who lives in the real world, with other people in the same house, with co-workers, with friends, relatives and basically anyone with a life, will come up against temptations when trying to eat a healthy diet.

Feeling deprived, frustrated and restricted by food choices is something that’s going to happen. Going to birthday parties, weddings, out for lunch or meeting for coffee all provide more temptations. Just walking down the street past the bakery or cafe, or sitting in the tearoom at work can bring on feelings of inadequacy as you are tempted to make food choices that you’re trying to avoid.

You know that eating a health diet of fruits, vegetables, protein sources such as meat, poultry, eggs and seafood with some nuts and other sources of good fats makes you feel and look good. But all that seems to go out the window when so called ‘out of bounds’ foods make an appearance. To feel this way is perfectly normal.

Every single day we all have to make food choices that either push us closer or further away from good health and a healthy body weight. I am totally hearing you, with the same daily challenges to face as well. I’m not 100% compliant with my healthy diet. Just like you, I’m faced with challenges within my home and also outside the home. I can’t even claim to have a 90% success rate but am probably closer to 75 or 80%.

What I can claim though, is to avoid those temptations as much as I can and if I can’t, to at least some of the time, take action to make them less tempting. Here are some of the things I do:

  • Have more healthy treats available for those times when the rest of the family is having a treat. Frozen berries are a favourite of mine with greek yoghurt and chocolate protein. This doesn’t always work, but I eat chocolate less often because I have something else to eat instead


  • ‘Don’t start’ is a good tactic to remember. Just one cookie, or just one slice?? No way, you just can’t stop at one TimTam, and everyone knows that. I find it a lot easier to not have anything than to have a small portion. This is particularly effective when on your own. You know eating an entire block of chocolate, 3 bowls of ice cream or a whole packet of biscuits still counts even if you’re in the forest and no one can hear you!!


  • In the evening, I used to enjoy a hot milo while watching TV. While I don’t watch that much TV anymore, sometimes I’m still tempted to have that hot drink. So now I make myself a hot protein shake instead. A scoop of chocolate protein powder dissolved in a small amount of cold water, stir thoroughly and top with boiling water. Not quite the same, but its often the habit of the ‘holding the cup and sipping’ that is the hardest to break. Some people actually have pure cocoa or cacao in boiling water instead. If that’s too bitter for you, stick with the protein supplement.


  • Pack your own food!! This should have been the number one tip. When I’m going out and will be gone over a meal or snack or both, I pack my own food. Some yoghurt, berries and nuts or some fruit and nuts or a salad complete with protein are all very simple to pack and take. I have a small insulated lunch box and I just chuck everything in with a freezer block or two. I also have a larger box for longer trips as well. Those who attend sporting days or other excursions with me will have seen me eating from my tupperware. Long gone are the strange stares I used to receive when eating my own food instead of the terrible choices always put up at children’s events.


  • When the kids have take away once per week, I order a healthy or healthier take away choice. I love the warm chicken salad form My Pizza and Pasta here in town. I may have a few chips from the kids’ pile but I stick with my salad most times.


  • Lastly, I still eat lots of healthy foods. So even if I’ve eaten something that I really shouldn’t have, I always still eat my other food unless i”m so full that I can’t. When eating out, I’ll order a salad first, eat that and then if I am tempted to have dessert, I may have it, knowing that I’ve eaten lots of nutrients first. That way I’m fuller too, so less likely to eat as much

I haven’t found the secret to always making the better choice, but doing the things above means I limit the times when not so good choices happen. I also notice that at different times I can go for ages without caving in and other times it just seem so hard.

So don’t give up, keep on trying and don’t beat yourself up if you are tempted. The key is to limit the times you make not so good food choices and increase the times when you eat healthy. Doing that long term is the key to better health and losing excess body fat.