Importance of tracking your diet
If you are not tracking your food intake you do not know the amount of calories you are consuming and you do not know what you need to adjust in order to kick-start your results or keep your results from plateauing. You should be looking to gradually reduce your calorie intake if you are wanting to reduce body fat and gradually increasing your calorie intake if you are wanting to gain muscle.
Protein
Protein contains 4 calories per gram and is essential for muscle growth and recovery. Protein is more satiating than carbs and fat meaning that you’ll feel fuller for longer. Protein also has a higher thermic rate than carbs and fat meaning that more energy is expended when protein is digested.
Carbs
Carbs also contain 4 calories per gram. There are two camps of carbs, white/starchy carbs such as bread, pasta, rice etc. These carbs are efficiently digested and are useful for post workout recovery. There are also fibrous carbs such as fruit and vegetables. Fibrous carbs contain less calories than starchy carbs and like protein have a higher thermic rate.
Fat
Fat contains 9 calories per gram and can be easily consumed in large quantities especially in processed foods. Fat is essential for hormone production. Certain types of fat such as Omega-3 also assist with insulin sensitivity. Your best fat sources are from whole food options.
Alcohol
Alcohol contains 7 calories per gram so is nearly as energy dense as fat. Alcohol like fat can be consumed in large quantities and has no benefit to improving body composition.
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Protein
Carbs
Fats
Total Calories
We’ve developed the most complete, proven and easy-to-use programs for
achieving incredible client results through effective nutrition coaching
strategies.
The Starting Fat-Loss Program
- Achieve quick, healthy and sustainable fat-loss results to improve your body composition.
- Create a daily calorie deficit with a focus on food logging and calorie control.
- Kick-start your fat loss while improving your health at the same time.
- Gym based resistance training program
- 100 plus recipes
- 12 week program
The Lean Muscle Program
- Get results even if you are a ‘hard-gainer’.
- 12 week program.
The Final Fat Loss Program
- Take your training and body composition to the next level.
- Gym based resistance training program
- Conditioning programs
- Calories and macros based on body composition goals
- Over 100 recipes
- Habit transformation program included
Home Starting Fat Loss Program
- Home based HIIT program using one piece of equipment
- Workouts based on kettlebells, dumbbells, resistance bands and body weight exercises
- Indoor and outdoor workouts
- Calories and macros based on your body composition goals
- 100 plus recipes
- High protein, vegan and vegetarian options available
- 12 week program
The Real Detox Program
- Includes delicious recipes, invaluable food knowledge and tips to continue a ‘whole foods’ lifestyle.
- 4 week program.
The Habit Transformation Program
- 22 week program
- Progress diary and habit starter kit included
Program Features
Every program is not only unique, but has been designed from the ground-up, based on the the latest scientific information and feedback from clients.
Calorie & Macronutrient Guides
- Personalise your nutrition to your exact goals.
7-Day Meal Plans
Supplement Guides
- Supplements that have been proven to work based on the latest research
and guidelines
Create your own Meal Plan and Training Schedule
Workout Programs
- Boost your results with effective training programs matched to your goals.
- Programs are periodized to ensure you make weekly progress.
Progress Diaries
- Track your progress.