Weight Loss

How To Keep Your Cool Over Christmas!

Written by Kimberley Webb, Accredited Practicing Dietitian at Campbelltown. Article from November 2017

How To Keep Your Cool Over Christmas!

christmas eating

With the busy period approaching this can create many mixed feelings for many of us. Whether we are trying to stick to a strict budget, juggle social events, getting along with distant family members (or not getting along!), finalising work commitments, trying not too put on too much weight.. the list goes on and on!

Whichever the situation the Christmas period can emote not only feelings of excitement, relief, love and happiness, it can be a period of intense stress, frustration, fatigue, loneliness and mental anguish!

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Stress & Weight Gain

Written by Michael Zajc, Exercise Physiologist at Homebush. Article from April 2017

Stress & Weight Gain

Stress weight gain

Is stress affecting your weight?

Have you ever gained weight during a stressful period of your life? Did you notice you were putting on the kilograms around your stomach? If so, there might have been a more complex reason behind this.

Weight gain during times of stress can be attributed to changes in the body’s hormone balances. Even if you are already physically active, having chronic high stress for long periods of time can prevent you from losing weight and even add weight on.


One particular hormone that affects our weight during stressful periods is cortisol.

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Training Nutrition

Written by Michelle Nearchou, Accredited Dietitian at Sylvania. Article from April 2017

Nutrition For Training

nutrition training

What and When To Eat To Optimise Your Training

Exercise is an important part of a healthy lifestyle. Fuelling your body with the correct nutrition pre- and post- training will not only help you maximise your efforts during your workout but also ensure you are not undoing all of your hard work later on in the day. Here are my top recommended pre- and post-training snacks to help fuel you reach your health goals.

Pre-training nutrition:

  1. Timing: Have something 30-60 minutes prior to training
  2. Include a source of quick acting carbohydrates – This will provide our muscle cells with glucose (fuel) to maximise our exercise capacity.
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Alcohol over the Silly Season

Written by Chloe Horne, Dietitian. Article from November 2016.


With the silly season approaching, many clients are expressing concern over whether they will be able to maintain their diet or weight loss, and anyone can see why! December is the time for gatherings, get-togethers, family events, Christmas parties and weekend BBQs, complete with delicious food and drinks. Most people are able to control their eating by distancing themselves from the snack table, ordering smaller meals or using mindful eating, but we often forget the impact that alcohol has on our calorie intake.

Alcohol is, in its most basic form: a sugar, meaning that it falls into the carbohydrate category alongside bread, rice, fruit and soft-drink.Read the rest

Your Health Guide to The Silly Season

Written by Ella Givney, Exercise Physiologist at NSW North Coast. Article from November 2016

  • C ----- Create new Christmas family rituals this year like going for a walk before lunch is served or playing a game of family cricket.
  • H ----- Healthy eating is key at these times. Choose the healthy option for both food and alcohol.
  • R ----- Rest. This time of year is extremely busy with parties, family, organising & traveling. Ensure you get enough rest to feel refreshed and ready for the days ahead. Lack of sleep has been shown to affect eating habits, and you are less likely to exercise when tired.
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Healthy Eating over the Holiday Period

Written by Michelle Nearchou, Dietitian. Article from November 2016

holiday healthy eating

The holiday season is a fantastic opportunity to spend time catching up with friends and family members. However, with lots of extra social occasions, it can also be a challenging time for those who are working towards goals of weight loss and better health.

End of year celebrations seem to start earlier these days, which means more chances to overeat at social events - and therefore more occasions to get off track.

If you consider that one extra mince pie each day over the holiday period will leave you with an extra 2Kg of body weight over the period of just one month… it’s easy to see how the Christmas cheer can have many negative health consequences when not being careful.Read the rest

The sitting epidemic – Can we just exercise more?

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from November 2016.

sitting epidemic

It is not uncommon for people to spend one-half of their waking day sitting, with relatively idle muscles. The other half of the day includes the often large volume of non-exercise physical activity. Given the increasing pace of technological change in domestic, community, and workplace environments, modern humans may still not have reached the historical pinnacle of physical inactivity.

There are a number of recommended exercise guidelines that are available to people to try and combat these cultural changes. For example, the American College of Sports Medicine recommends 30 minutes of moderate intensity exercise 5 days per week.… Read the rest

The Importance of Children Leading a Healthy Lifestyle

Written by Paul Barlow, Exercise Physiologist at Mornington, Tasmania. Article from July 2016.

the-importance-of-children-leading-a-healthy-lifestyleIt is very worrying to hear that 1 in 4 children are overweight or obese in Australia. This number has doubled in recent years, which for me is disturbing, due to the large amount of health problems associated with being overweight or obese. We fully understand these risks, however a lot of us seem to find it very hard to do something about it.

Some of the factors that have caused this higher incidence of overweight children are poor food choices (high fat and sugary foods), high sedentary periods (watching TV, playing computer games), overweight parents' children learn poor eating patterns and lifestyle habits), and reduced physical activity.… Read the rest

The Effects of Exercise on Type 2 Diabetes

Written by Alana Petrov, Exercise Physiologist at Blacktown. Article from October 2016.

the-effects-of-exercise-on-type-2-diabetesDiabetes is a serious condition which can affect the entire body. Diabetes is the name given to a group of different conditions in which there is too much glucose in the blood. There are different types of diabetes; all types are complex and serious. The three main types of diabetes are type 1, type 2 and gestational diabetes.

Type 2 diabetes

Type 2 diabetes is a progressive condition in which the body becomes resistant to the normal effects of insulin and loses the capacity to produce enough insulin in the body.… Read the rest

Get Stronger to Live Longer

Article by Adam Holdsworth, Exercise Physiologist at Blacktown/Werrington. Article from August 2016.

get stronger to live longerWe all know that it is important to exercise, but what a lot of people don’t know is what type of exercise they should be doing. Whilst your 30 minute walk in the early evening is a great start to building the habit of regular exercise and is improving your health, it is still not enough. When people step foot in the gym, many take one look over at the weights section and then nervously avoid it whilst heading over to the treadmills. DON’T DO THIS! Exercising with weights is an important aspect of life-long physical activity, and it will help you live a longer healthier life.… Read the rest