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<p>Winner of the brand of the year 7 years in a row, Australia&rsquo;s favourite sports supplement, Optimum Nutrition, is in the spotlight. We can say ON is one of our favourite brands here at Nutrition Warehouse. We have handpicked our fave supps from Optimum Nutrition.</p>

<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42556490285283" target="_blank">Gold Standard 100% Whey by Optimum Nutrition:</a></h2>

<p>One of the best-known protein powders, Optimum Nutrition Gold Standard 100% Whey, is jam-packed with whey protein isolate (WPI), whey protein concentrate (WPC) and whey peptides. Low carb and fat, this protein powder is ideal for anyone wanting to achieve their fitness and health goals. With an instantized formula that mixes easily and tastes delicious, try mixing one scoop with your oatmeal, yogurt, muffins, pancake and other recipes.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42556490285283" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1604549930/LIfestyle/342/optimum-nutrition-gold-standard-whey.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard 100% Whey</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42556490285283" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Jam-packed with whey protein isolates</li>
	<li>Higher pure protein percentage</li>
	<li>More than five grams of BCAAs</li>
	<li>Instantized to mix easily</li>
</ul>
</div>
</div>

<h2><a href="https://www.nutritionwarehouse.com.au/products/serious-mass-by-optimum-nutrition?variant=42196860960995" target="_blank">Serious Mass by Optimum Nutrition:</a></h2>

<p>If you are serious about muscle mass, Optimum Nutrition Serious Mass should be in your cart right now! This weight-gainer protein has 1250 calories per serving and 50 grams of protein plus 250 grams of carbohydrates, the perfect combination for those looking to pack on some serious mass. Serious Mass contains all essential micronutrients, including creatine monohydrate, choline, glutamine and inositol, all needed for anabolic activity. Maximise your muscle gains with this high-quality weight gainer.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/serious-mass-by-optimum-nutrition?variant=42196860960995" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925871/Supplements/648/ON_Serious_Mass.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Serious Mass</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/serious-mass-by-optimum-nutrition?variant=42196860960995" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Pack on some serious mass</li>
	<li>High-value protein</li>
	<li>1250 calories and 50 grams of protein per serving</li>
	<li>Added essential vitamins and minerals for optimal muscle building</li>
</ul>
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<ul>
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<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-isolate-by-optimum-nutrition?variant=42198688268515" target="_blank">Gold Standard 100% Isolate by Optimum Nutrition:</a></h2>

<p>Gold Standard 100% Isolate by Optimum Nutrition undergoes the highest level of filtration so you can have a clean product and fast digestion. This protein isolate is ideal for those sensitive to Whey powders due to its high level of filtration that strips out everything you don&rsquo;t need. Gold Standard, 100% Isolate, is pure and natural, providing your body with precisely what it needs so you can see the results come to life.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-isolate-by-optimum-nutrition?variant=42198688268515" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925784/Supplements/648/ON_Isolate.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gols Standard 100% Isolate</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-isolate-by-optimum-nutrition?variant=42198688268515" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Rapid rates of recovery</li>
	<li>No bloating</li>
	<li>Extremely low carbs or fat here &ndash; just straight protein to support your efforts</li>
	<li>Quick, convenient and great mixability</li>
</ul>
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<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-gainer-by-optimum-nutrition?variant=42196216217827" target="_blank">Gold Standard Gainer by Optimum Nutrition:</a></h2>

<p>When your body says no, and your muscles are sore, your heart says yes, again and again, because the pain you see today is the Gain you&rsquo;ll see tomorrow. Building muscle mass takes more than hard work and determination; it takes fuel. Gold Standard Gainer by Optimum Nutrition is a high-quality protein powder, a combination of complex carbs and quality fats.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-gainer-by-optimum-nutrition?variant=42196216217827" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685926451/Supplements/648/ON_Gold_Standard_Gainer.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard Gainer</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-gainer-by-optimum-nutrition?variant=42196216217827" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Utilises&nbsp; a key 4-way protein blend</li>
	<li>Multi-stage released high-quality carbohydrate blend</li>
	<li>Quality fats from MCT oil and chia seeds</li>
	<li>770 calories, 55 grams of protein and 112 grams of carbohydrates</li>
</ul>
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<ul>
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<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-plant-protein-by-optimum-nutrition-1?variant=43731381158115" target="_blank">Gold Standard 100% Plant Protein by Optimum Nutrition:</a></h2>

<p>With a combination of pea, brown rice and fava bean proteins, Optimum Nutrition Gold Standard 100% Plant Protein supports muscle recovery and growth. This plant protein formula is perfect for active people who care about what they eat and where their nutrition comes from. Gold Standard 100% Plant Protein contains 24 grams of plant protein, zero sugar, and is low in carbohydrates; plus, it tastes amazing!</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-plant-protein-by-optimum-nutrition-1?variant=43731381158115" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925715/Supplements/648/ON_Plant_Protein.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard 100% Plant Protein</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-plant-protein-by-optimum-nutrition-1?variant=43731381158115" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Faster recovery between workouts</li>
	<li>Complete plant protein packed with antioxidants</li>
	<li>Support lean muscle mass</li>
	<li>Gluten-free &nbsp;and vegan formula</li>
</ul>
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<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-pre-workout-by-optimum-nutrition?variant=42197247361251" target="_blank">Gold Standard Pre-Workout by Optimum Nutrition:</a></h2>

<p>One of the most popular pre workout around, Gold Standard Pre-Workout has everything you need for energy, endurance and focus. No matter what your goals are, accomplish them all with the pre-workout from the most trusted brand in sports nutrition. You reach the pinnacle of your game, crush your next set, get that last rep, and achieve some true gains with Gold Standard Pre-Workout. Remember to start strong and finish stronger!</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-pre-workout-by-optimum-nutrition?variant=42197247361251" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1630628734/Nutrition/532/Optimum_Nutrition_Gold_Standard_Pre_Workout.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard Pre Workout</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-pre-workout-by-optimum-nutrition?variant=42197247361251" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>175 mg of Caffeine from Natural Sources</li>
	<li>Muscle matrix including 3g of creatine monohydrate, 25mg of AstraGin</li>
	<li>Performance Blend of 1.5g of beta alanine and 750mg of micronised l-citrulline</li>
	<li>Support focus, endurance and performance</li>
</ul>
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<h2><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition?variant=42400919814371" target="_blank">Essential Amin.O Energy by Optimum Nutrition:</a></h2>

<p>With a combination of clinically researched muscle recovery ingredients alongside performance-enhancing amino acids and cognitive stimulants, Essential Amin.O Energy by Optimum Nutrition ensures you have maximum energy at the right times. Essential Amin.O Energy has been designed to benefit the pre workout, intra workout or even your daily energy demands, all in the convenience of a single scoop product.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition?variant=42400919814371" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925464/Supplements/648/ON_Amino_Energy.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Essential Amin.O Energy</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition?variant=42400919814371" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Support energy and focus</li>
	<li>Support muscle recovery</li>
	<li>Essential amino acid delivery</li>
	<li>Contains caffeine</li>
</ul>
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<ul>
</ul>

<h2><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition?variant=42403855761635" target="_blank">Essential Amin.O Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition:</a></h2>

<p>One of the favourite energy drinks around Nutrition Warehouse. Essential Amin.O Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition has everything we love! The right amount of mental energy and focus, plus the electrolytes needed for hydration. And the taste is simply amazing! This energy RTD drink is perfect for any time you need to increase stamina, performance and focus. Perfect to be taken before training, after training, or any time of the day to boost energy.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition?variant=42403855761635" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628286/Supplements/559/on-amino-energy-rtd.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Amin.O Energy + Electrolyte RTD</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition?variant=42403855761635" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Increase energy and focus</li>
	<li>Improve performance and endurance</li>
	<li>Support muscle recovery with 5 grams of essential amino acids per can</li>
	<li>Rehydrate the body after a hard session with the combination of much-needed minerals</li>
</ul>
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<h2 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://www.nutritionwarehouse.com.au/collections/optimum-nutrition-m-20" target="_blank">Shop Optimum Nutrition</a></h2>


Shop Optimum Nutrition supps this Black Friday at 20% off! From a selection of Optimum Nutrition whey protein to amino acids and pre workouts, we have the lowdown on all the sports supplements you need this Black Friday!

Optimum_Nutrition_Blog_Cover_Supp_Awards.jpg

Top Optimum Nutrition Supps This Black Friday

<p>If you are looking for a great deal this Black Friday, Nutrition Warehouse has 20% off everything online and in-store. Here are the supps our team has picked so you can snapped up this Black Friday!</p>

<h2>Top Protein Powders:</h2>

<p>An essential supplement to complement your goals, protein helps build lean muscle, repairs tissue and makes enzymes and hormones. Protein Powders also help to aid weight loss and tone muscles. Our top 3 favourites are:</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-protein-wpi-by-rule-1-proteins?variant=42877959995619" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1715045745/Product%20Photos%202024/rule-1-protein_0003s_0009_Protein30s_Web_ChocFudge_500x500.webp" /></a>

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<p class="text-center"><b>R1 Protein WPI by Rule 1 Proteins</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-protein-wpi-by-rule-1-proteins?variant=42877959995619" role="button" target="_blank">BUY NOW<</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/shred-system-by-max-s-supplements.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637622882/Supplements/559/maxs-shred_system.jpg" /></a>

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<p class="text-center"><b>Shred System by Max&#39;s Supplements</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/shred-system-by-max-s-supplements.html" role="button" target="_blank">BUY NOW<</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/amino-charged-wpi-by-international-protein.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637622882/Supplements/559/international-protein-amino-charge-wpi.jpg" /></a>

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<p class="text-center"><b>Amino Charged by International Protein</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/amino-charged-wpi-by-international-protein.html" role="button" target="_blank">BUY NOW<</a></p>
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<h2>Top Health & Vitamins:</h2>

<p>Vitamins and minerals are essential for many reasons, including promoting healthy aging, supporting the immune system, boosting recovery, keeping the body working in good order and improving general health and wellbeing. Our top 3 favourite health and vitamins are:</p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/z-mag-by-atp-science" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1630462290/Supplements/531/atp-zmag.jpg" /></a>

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<p class="text-center"><b>Z-Mag by ATP Science</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/z-mag-by-atp-science" role="button" target="_blank">BUY NOW</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/triple-magnesium-tablets-by-pillar-performance?" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1649650759/Supplements/601/pillar-magnesium-caps.jpg" /></a>

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<p class="text-center"><b>Triple Magnesium (Tablets) by Pillar Performance</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/triple-magnesium-tablets-by-pillar-performance?" role="button" target="_blank">BUY NOW<</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/creatine-chews-by-muscletech" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731466765/Product%20Photos%202024/nw-muscletech-creatine-chews-citrus-burst-30-serves_500x500.webp" /></a>

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<p class="text-center"><b>Creatine Chews by MuscleTech</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/creatine-chews-by-muscletech" role="button" target="_blank">BUY NOW<</a></p>
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<h2>Top Hydration:</h2>

<p>Adding a hydration supplement to your routine is excellent for many health benefits. They can help improve energy levels, reduce the effects of dehydration and support general health. Our top 3 faves are:</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/hydrate-switch-by-switch-nutrition-1" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731467086/Product%20Photos%202024/0000s_0001_SN_Hydrate_Lemon-Lime_Powder_25_Render_Front_High-Res_500x500.webp" /></a>

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<p class="text-center"><b>Hydrate Switch by Switch Nutrition</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/hydrate-switch-by-switch-nutrition-1" role="button" target="_blank">BUY NOW<</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/hydration-fx-by-genetix-nutrition" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731467306/Product%20Photos%202024/0002_GEN_HYDRATIONFX_Grape_ff6fd242-ce84-4e29-adec-54fc09abe79b_500x500.webp" /></a>

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<p class="text-center"><b>Hydration FX by Genetix Nutrition</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/hydration-fx-by-genetix-nutrition" role="button" target="_blank">BUY NOW<</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731467239/Product%20Photos%202024/optimum-nutrition_0001_US_AminoEnergy_30sv_CITRUSSPRITZ_6070982_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>Essential AmiN.O Energy by Optimum Nutrition</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition" role="button" target="_blank">BUY NOW<</a></p>
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<h2>Top Pre-workout:</h2>

<p>Take your training to a whole new level with our favourite pre-workouts. Lack of motivation to train? Our top picks will give you the motivation, energy, focus, clarity and performance to achieve your fitness goals.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/per4m-by-nexus-sports-nutrition" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731468126/nexus-sports-nutrition_0001_Per4m_White_Blizzard_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>Per4m by Nexus Sports Nutrition</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/per4m-by-nexus-sports-nutrition" role="button" target="_blank">BUY NOW<</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/stack3d-by-anabolix-nutrition" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731468124/ANABOLIX_0003_ANA_STACK3D_Juiced_500x500.webp" /></a>

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<p class="text-center"><b>Stack3d by Anabolix Nutrition</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/stack3d-by-anabolix-nutrition" role="button" target="_blank">BUY NOW<</a></p>
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</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/cross-eyed-by-zombie-labs" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731468121/zombie-labs_0001_CrossEyed-Rainbow_500x500.webp" /></a>

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<p class="text-center"><b>Cross Eyed by Zombie Labs</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/cross-eyed-by-zombie-labs" role="button" target="_blank">BUY NOW<</a></p>
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<h2>Top Fat Burners:</h2>

<p>Are you looking for that extra push to reach your fitness goals? Fat burners are a great way to help you push those limits to get you closer to your fitness and health goals. Here are our top fat burners to score on Black Friday:</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/green-tea-x50-tribeca-health" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731468443/x50-lifestyle-_0012_GTX50-Assorted-90_500x500.webp" /></a>

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<p class="text-center"><b>Green Tea by X50 Lifestyle</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/green-tea-x50-tribeca-health" role="button" target="_blank">BUY NOW</a></p>
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</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/oxyshred-by-ehp-labs.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628286/Supplements/559/ehp-oxyshred.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Oxyshred by EHP Labs</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/oxyshred-by-ehp-labs.html" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/fireball-by-red-dragon-nutritionals" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731468441/red-dragon-nutritionals-fireball-60serve-pink-grapefruit_903fbb6f-9272-48c9-8ed9-97fe0a561bf2_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>Fireball by Red Dragon Nutritionals</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/fireball-by-red-dragon-nutritionals" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>
</div>

<h2>Top Snacks and RTDs:</h2>

<p>Who doesn&#39;t love a good snack?&nbsp;Adding a healthy and nutritious snack is a great way to stay on track with your goals. Our top snacks and ready to drink supplements will get you going without blowing out your diet.</p>

<div class="row">
<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628286/Supplements/559/on-amino-energy-rtd.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Amino Energy + Electrolytes by ON</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition.html" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/burn-thermogenic-protein-bars-by-maxine-s.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628287/Supplements/559/maxines-burn-bar.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Burn Protein Bars by Maxine&#39;s&nbsp;</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/burn-thermogenic-protein-bars-by-maxine-s.html" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/abe-all-black-everything-rtd-by-applied-nutrition?variant=45543833075939" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731471978/Product%20Photos%202024/applied-nutrition-abe-rtd-energy-flavour_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>ABE (All Black Everything) RTD by Applied Nutrition</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/abe-all-black-everything-rtd-by-applied-nutrition?variant=45543833075939" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>
</div>
<h2>Top Women&#39;s Supps:</h2>

<p>Keep your body functioning well with supplements specifically designed for women. Our NW team has picked the top three products that you must have to stay on top of your fitness and health.</p>

<div class="row">
<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/burn-protein-by-maxines.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731471980/Product%20Photos%202024/0008_0000s_0000_burn-protein-vanilla-ice-cream-side-72dpi-500g_bc33ac79-244c-4050-8185-02f74d66b0e9-min_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>Burn Protein by Maxine&#39;s&nbsp;</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/burn-protein-by-maxines.html" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/oxy-whey-by-ehp-labs.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628287/Supplements/559/ehp-oxywhey.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Oxywhey by EHP Labs</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/oxy-whey-by-ehp-labs.html" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/ultimate-greens-by-b-raw" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1731471976/Product%20Photos%202024/0010_0000_bRaw_Ultimate-Greens_Natural_No-shadow_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>Ultimate Greens by bRaw</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/ultimate-greens-by-b-raw" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>
</div>


What are the best Black Friday supplement deals? This year Nutrition Warehouse will offer 20% off sitewide. From protein powders to pre-workouts and vitamins everything is on sale. Order now!

Black Friday 2024 Top Supps blog 2

Our Top Picks for Black Friday

<p>Despite being a relative newcomer, Nexus sports Nutrition have developed a range of supplements that Australian fitness lovers have quickly adopted into their workout routine. </p>
<p>Whether it be industry-leading protein water or a new take on a loaded pre-workout, they are doing it on our doorstep, being 100% Australian-owned. They see clear, honest and transparent labelling as crucial to their mission and want to deliver a new generation of workout-pushing supplements!</p>
  
<h2> <a href="https://www.nutritionwarehouse.com.au/products/super-protein-by-nexus-sports-nutrition?variant=43970612232419" target="_blank"> Super Protein by Nexus Sports Nutrition</a></h2>
<p>There’s nothing better after a big workout session than a refreshing boost of an ice-cold drink. We all know a protein shake isn’t that thirst-quenching beverage - but protein water could be. Super Protein by Nexus Sports is that refreshing protein water you are searching for, developed over several years to kick your thirst while you kick your goals. </p>
<p>Packed with collagen and AstraGin® for better absorption of vital nutrients and to boost your lean muscle goals. Can’t tolerate lactose? Super Protein by Nexus Sports is lactose-free and has zero fat! Did we mention it could support tendons, skin, hair and nail health? Check this out and see why you may be looking at your vote for the best protein. </p>

<div class="fittalk-prod-text-wrapper">
  <h3>Super Protein by Nexus Sports Nutrition</h3>
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    <div class="fittalk-prod-text-img">
      <a href="https://www.nutritionwarehouse.com.au/products/super-protein-by-nexus-sports-nutrition?variant=43970612232419" target="_blank">
        <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1710889264/Product%20Photos%202024/nexus-sports-nutrition-Blackcurrent-Apple_600x600.webp" alt="product-featured-image">
        <span class="nwh-btn">Shop Now</span>
      </a>
    </div>
    <div class="fittalk-prod-text-content">
      <p>Why we love it:</p>
<ul>
<li>90 Calories</li>
<li>22g of Collagen Protein</li>
<li>0g of Fat &amp; 2g of Carbohydrates</li>
<li>Dairy Free</li>
</ul>
    </div>
  </div>
</div>

<h2> <a href="https://www.nutritionwarehouse.com.au/products/hydration-vitamin-c-creatine-by-nexus-sports-nutrition?variant=44732018393315" target="_blank"> Hydration + Vitamin C + Creatine by Nexus Sports Nutrition</a></h2>


<p>Move beyond basic hydration with Nexus Hydration+! This innovative formula packs a powerful punch to support your overall wellness and keep you feeling revived throughout the day.</p>
<p>This Nexus hydration blend gives you much more than the average hydration supplement you are used to. Nexus Hydration + contains key differential ingredients, including electrolyte blends, vitamin C, taurine, inulin, creatine, and Senactiv. Hydration+ is the PLUS you have been looking for in the hydration game.</p>

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  <h3>Hydration + Vitamin C + Creatine by Nexus Sports Nutrition</h3>
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    <div class="fittalk-prod-text-img">
      <a href="https://www.nutritionwarehouse.com.au/products/hydration-vitamin-c-creatine-by-nexus-sports-nutrition?variant=44732018393315" target="_blank">
        <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1714708843/Product%20Photos%202024/0001_nexus-sports-nutrition-hydration-vitamin-c-creatine-razz-lime_500x500.webp" alt="product-featured-image">
        <span class="nwh-btn">Shop Now</span>
      </a>
    </div>
    <div class="fittalk-prod-text-content">
      <p>Why we love it:</p>
<ul>
<li>Support better focus and endurance</li>
<li>Improve muscle building, strength and power.</li>
<li>Electrolytes blend</li>
<li>Added creatine monohydrate and acetyl l-tyrosineA</li>
<li>Added Senactiv for endurance and reduction of muscle soreness</li>
</ul>
    </div>
  </div>
</div>

<h2> <a href="https://www.nutritionwarehouse.com.au/products/per4m-by-nexus-sports-nutrition?variant=43970473525475" target="_blank"> Per4m by Nexus Sports Nutrition</a></h2>

<p>This year, Nexus are vying to be voted best pre-workout in the Supp Awards, and we can see why. When it comes to heavy lifting days, you want to Per4m! Per4m by Nexus Sports Nutrition offers a hefty heaping of stim support to deliver a strong pre workout. </p>
<p>If you want pump, energy, focus and determination, then this is the supplement you want in your arsenal. It's not just the ingredients list that makes the best pre workout. Per4m by Nexus Sports has a massive range of scintillating flavours, varied enough to satiate the fussiest of taste buds!</p>

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  <h3> Per4m by Nexus Sports Nutrition</h3>
  <div class="fittalk-prod-text-outer">
    <div class="fittalk-prod-text-img">
      <a href="https://www.nutritionwarehouse.com.au/products/per4m-by-nexus-sports-nutrition?variant=43970473525475" target="_blank">
        <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1710889472/Product%20Photos%202024/nexus-sports-per4m-50s-sour-twizzler_600x600.webp" alt="product-featured-image">
        <span class="nwh-btn">Shop Now</span>
      </a>
    </div>
    <div class="fittalk-prod-text-content">
      <p>Why we love it:</p>
<ul>
<li>Contains 400mg of Caffeine - Per 16g of Serving</li>
<li>Support Mental Stamina, Focus and Capacity</li>
<li>Aid Body Composition Goals</li>
<li>Added Vitamin B &amp; C Boost</li>
</ul>
    </div>
  </div>
</div>

<h2> <a href="https://www.nutritionwarehouse.com.au/products/super-protein-sparkling-water-rtd-by-nexus-sports-nutrition?variant=43949296943331" target="_blank"> Super Protein Sparkling Water RTD by Nexus Sports Nutrition</a></h2>

<p>What's better than a delicious protein water? An RTD Protein Water you can drink on-the-go! Super Protein Sparkling Water RTD by Nexus Sports Nutrition is 15.5g of protein in a delicious carbonated beverage. </p>
<p>Refreshing at any time of day, it offers the same dairy free support as its protein water powder counterpart. Using hydrolysed collagen peptides to promote lean body mass and joint health, it’s the perfect protein water for all round support. Plus, it's not milky and offers delicious flavours! Combine that with AstraGin® to promote gut health and increase nutrient absorption, this may be the RTD underdog for this year's Supp Awards! </p>

<div class="fittalk-prod-text-wrapper">
  <h3>  Super Protein Sparkling Water RTD by Nexus Sports Nutrition</h3>
  <div class="fittalk-prod-text-outer">
    <div class="fittalk-prod-text-img">
      <a href="https://www.nutritionwarehouse.com.au/products/super-protein-sparkling-water-rtd-by-nexus-sports-nutrition?variant=43949296943331" target="_blank"> 
        <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1710983781/Product%20Photos%202024/nexus-sparkling-protein-water-rtd_0001_STRAWBERRY_LIME_600x600.webp" alt="product-featured-image">
        <span class="nwh-btn">Shop Now</span>
      </a>
    </div>
    <div class="fittalk-prod-text-content">
 <p>Why we love it:</p>
<ul>
<li>15.5g of on-the-go Protein Support</li>
<li>Zero sugar &amp; Less than 1g of carbohydrate per can</li>
<li>Added AstraGin&reg; Support</li>
</ul>
  </div>
 </div>
</div>

Here are our fave supps from Nexus Sports Nutrition, which you can buy this Black Friday at 20% off! Whether it's their killer pre-workout, RTD or Super Protein Water, the team at Nexus know how to deliver one of the best supps in Australia!

Nexus_Blog_Cover_Supp_Awards.jpg

Our Fave Nexus Supps This Black Friday

<p>Hold onto the excitement! Australia&#39;s 2023 Best Brand of the Year is on sale! Here are some of our fave supps! </p>

<a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/pages/ehp" role="button" target="_blank">SHOP EHPLABS NOW</a>

<h2><a href="http://www.nutritionwarehouse.com.au/products/oxyshred-by-ehp-labs?variant=42196916633827" target="_blank">Best Fat Burner: Winner&nbsp;Oxyshred by EHPLabs:</a></h2>

<p>Australia&rsquo;s most popular fat burner, Oxyshred, is a powerful thermogenic burner designed to give you the energy and focus you need to enhance your fitness journey. This fat burner only contains all the ingredients required to help you achieve your goals. Oxyshred by EHPLabs is delicious and packed with scientifically proven ingredients to help you smash through the hardest workouts.</p>

<div class="row">
<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/oxyshred-by-ehp-labs?variant=42196916633827" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1709781391/Product%20Photos%202024/EHP_Weekend_Web_Oxyshred_375x375_1.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>EHPLabs Oxyshred</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxyshred-by-ehp-labs?variant=42196916633827" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">
<h3>Why we love it:</h3>

<ul>
	<li>Support body composition goals</li>
	<li>Support energy requirements</li>
	<li>Support fitness goals with a supplement that helps you feel like you can go further in your performance</li>
	<li>Support body composition when used in combination with the right diet and exercise program</li>
</ul>
</div>
</div>

<h2><a href="https://www.nutritionwarehouse.com.au/products/oxyshred-ultra-energy-rtd-by-ehp-labs?variant=43763396575459" target="_blank">Best RTD: Winner Oxyshred (Ultra Energy RTD) by EHPLabs:</a></h2>

<p>The Oxyshred (Ultra Energy RTD) by EHP is one of the best energy drinks around! &nbsp;This Ultra Energy RTD delivers clean and sustained energy with no crash. With a combination of different sources of caffeine, including guarana, caffeine anhydrous and green tea extract, you&#39;ll feel the full power. EHPLabs Oxyshred Ultra Energy RTD also contains specific ingredients designed to support thermogenesis in the body. Are you ready to take your good vibes to a whole new level? So grab a can of Oxyshred RTD now!</p>

<div class="row">
<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/oxyshred-ultra-energy-rtd-by-ehp-labs?variant=43763396575459" target="_blank"><img alt="EHPLabs Oxyshred RTD" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1709689917/Product%20Photos%202024/0005_ehp-labs-ghostbusters-oxyshred-rtd-slimer_600x600.webp" /></a>

<div class="caption">
<p class="text-center"><strong>EHPLabs Oxyshred RTD</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxyshred-ultra-energy-rtd-by-ehp-labs?variant=43763396575459" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">
<h3>Why we love it:</h3>

<ul>
	<li>Support energy requirements while assisting with performance</li>
	<li>It contains ingredients specifically designed to support thermogenic fat burning</li>
	<li>Enhance mood and mental focus with added nootropics ingredients</li>
	<li>Support blood sugar levels with specific ingredients targeting blood sugar balancing</li>
</ul>
</div>
</div>

<h2><a href="https://www.nutritionwarehouse.com.au/products/oxygreens-by-ehp-labs?variant=42670885994723" target="_blank">Best General Health Supp: Winner OxyGreens&nbsp;by EHPLabs:</a></h2>

<p>Packed with greens superfoods, prebiotic fibre and antioxidants, OxyGreens is the game-changing greens powder from EHP Labs. This superfood powder contains all the essential nutrients to help support immunity, digestive health, general health and wellness. All delivered in one scoop of amazing taste and an incredible blend of ingredients. These greens blend comes in delicious flavours, and it won&rsquo;t leave a grassy aftertaste so that you can enjoy it any time of the day on its own or in a smoothie. This advanced formula also has a great combination of super greens ingredients to support digestive and liver health and liver detoxification.</p>

<div class="row">
<div class="col-sm-4">
<div class="thumbnail"><a href="www.nutritionwarehouse.com.au/products/oxygreens-by-ehp-labs?variant=42670885994723" target="_blank"><img alt="EHPLabs Oxygreens" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685335921/Redo%20blogs%20NW/ehp_labs_greens.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>EHPLabs Isopept</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxygreens-by-ehp-labs?variant=42670885994723" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">
<h3>Why we love it:</h3>

<ul>
	<li>Support immunity</li>
	<li>Support digestive health and wellness</li>
	<li>Daily veg intake in one delicious scoop</li>
	<li>A powerful blend of greens, antioxidants and prebiotic blend</li>
</ul>
</div>
</div>

<h2><a href="https://www.nutritionwarehouse.com.au/products/oxy-whey-by-ehp-labs?variant=42403167371491" target="_blank">Best Protein Blend: Bronze OxyWhey by EHPLabs:</a></h2>

<p>OxyWhey is an excellent all-around protein supplement for weight loss or as a meal replacement. One of the favourite protein supplements around EHPLabs OxyWhey contains 25 g of two-phase digestive proteins, whey protein concentrate (WPC) and whey protein isolate (WPI). This combination is excellent for keeping you fuller as it takes longer to digest and absorb. The added Chromium picolinate helps to balance blood sugar levels assisting with appetite control. Each serving of OxyWhey also contains a probiotic, L. rhamnosus, to promote gut health and immunity and decrease inflammation.</p>

<div class="row">
<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/oxy-whey-by-ehp-labs?variant=42403167371491" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646009223/Weight%20Loss/576/Oxywhey_EHP_Labs.png" /></a>

<div class="caption">
<p class="text-center"><b>EHPLabs OxyWhey</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxy-whey-by-ehp-labs?variant=42403167371491" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">
<h3>Why we love it:</h3>

<ul>
	<li>Top-quality protein comprising 70% WPI, 20% WPC and 10% micellar casein</li>
	<li>Metabolism and mood enhancers</li>
	<li>Loaded with over five grams of BCAAs in each serving with 2.5 grams of L-leucine</li>
	<li>Digestive enzymes to digest the lean protein matrix into a readily useable form providing the building blocks for muscle growth and repair</li>
	<li>Immunity support</li>
</ul>
</div>
</div>

<p>&nbsp;</p>

<ul>
</ul>

<h2><a href="https://www.nutritionwarehouse.com.au/products/beyond-bcaa-by-ehp-labs?variant=42403132244195" target="_blank">Best Amino Acids: Bronze Beyond BCAA by EHPLabs:</a></h2>

<p>Beyond BCAA by EHPLabs is an essential amino acid supplement that utilises scientifically proven ingredients to enhance recovery, performance, and hydration. This is the go-to aminos for those who aim to train harder, recover faster, and achieve better results. With a combination of BCAAs and EAAs, this unique formula prevents catabolism and aids in building lean muscle mass. Train harder and surpass your limits tomorrow with EHPLabs Beyond BCAA.</p>

<div class="row">
<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/beyond-bcaa-by-ehp-labs?variant=42403132244195" target="_blank"><img alt="EHPLabs Beyond BCAA" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685669196/Supplements/647/ehplabs_beyond_bcaa.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>EHPLabs Beyond BCAA</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/beyond-bcaa-by-ehp-labs?variant=42403132244195" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">
<h3>Why we love it:</h3>

<ul>
	<li>Preserves muscle and boosts performance</li>
	<li>Enhances focus and concentration</li>
	<li>Aids in recovery and delays fatigue</li>
	<li>Reduce muscle breakdown</li>
	<li>Support protein synthesis</li>
</ul>
</div>
</div>

<a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/ehp-labs-m-150" role="button" target="_blank">Shop Brand of The Year EHPLabs</a>


We have handpicked our favourite EHPLabs supps for this Black Friday!

EHPLabs Black Friday Blog 2024

EHPLabs Must-Have Supps This Black Friday

<p>My name is Gray!&nbsp;I&rsquo;m a qualified nutritionist, online coach, and the proud owner of Team Grayann (@team_grayann).&nbsp;As a female, the idea of weight loss is always the most popular, spoken-about topic. But, no one ever takes the time to realise that not everyone&rsquo;s goals are the same and that building muscle is a task in itself.&nbsp;I, for one, can speak from&nbsp;experience.&nbsp;</p>

<p>When it came to starting my fitness journey, I was urged into the same direction that most females are:&nbsp;weight loss. Did I need to lose weight? NO!&nbsp;I was never someone who was bigger, nor did I struggle with my weight. But when going to a gym,&nbsp;society told me that&rsquo;s what I needed to do.&nbsp;</p>

<p><strong>I was told I needed to do hours of cardio in order to reach my &ldquo;dream physique.&rdquo;</strong></p>

<p>Sound familiar?&nbsp;Are you someone who doesn&rsquo;t really want to lose weight and doesn&rsquo;t know where to start?&nbsp;</p>

<p><strong>You want to build muscle and be strong!!&nbsp;</strong></p>

<p>Yeah, me too girlfriend!&nbsp;As females, we are quite often told that we need to eat less. That salad&nbsp;bowls and&nbsp;veggies are our only options.&nbsp;Well.. THEY AIN&#39;T!&nbsp;We&rsquo;ve got to eat big to grow those muscles!&nbsp;</p>

<p><strong>Let me educate you!&nbsp;</strong></p>

<p>When it comes to gaining muscle, we need to sit in what&rsquo;s called a calorie surplus. This basically means consuming more calories than we burn. This will cause your scale weight to increase slightly (don&rsquo;t freak out, this is a good thing! We can&rsquo;t build muscle by losing weight.)&nbsp;Although our goal is to build muscle, we also want to minimise the amount of body fat we put on at the same time (get comfortable with the fact you will put on a little. But it&rsquo;s for a purpose, and when you&rsquo;ve grown that booty you&rsquo;ve always been dreaming of, you are going to thank me.)&nbsp;</p>

<h3>A simple key to working out your overall calories is below:&nbsp;</h3>

<ul>
	<li><strong>Protein: </strong>1.6-2.2 x your body weight (if your 60kg this will be 60x1.6 (-2.2)&nbsp;= protein target of 96-132g per day&nbsp;</li>
	<li><strong>Fat: </strong>the minimum essential requirement is 0.4x your body weight, but I&nbsp;would go anywhere from 0.6-1 x your body weight (to be on the safe side and make sure you&#39;re consuming enough fats for optimal body functions). If you&#39;re&nbsp;60kg, that would be 36-60g per day.</li>
	<li><strong>Carbohydrates: </strong>these make up the remainder of your calories. This number is going to vary depending on your individual stats and lifestyle.</li>
</ul>

<p><em>** Disclaimer: these are not exact numbers, just used as an estimate&nbsp;</em></p>

<h3>Add these Vanilla Milkshake Overnight Oats to your meal plan:</h3>

<ul>
</ul>

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<p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CaoeHs-p2d5/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by Nutrition Warehouse (@nutritionwarehouse)</a></p>
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<p>Now that our nutrition is sorted, it&rsquo;s time to train! Don&rsquo;t waste your time doing generic cookie-cutter programs that change every week. Stick to something tailored to you and your body goals. If you want to grow a booty, there is no point in training chest 4 times a week and glutes only once (p.s. I can help with creating both tailored nutrition and training programs. Shameless plug...)&nbsp;</p>

<p>Now, your base foundations are going to be your nutrition and training. Consistency here is going to see those results shine. Our little sprinkle on top of our muscle growth cupcake is our supplements.&nbsp;Remember, as I always say, these are not essential, but they can be a useful tool in&nbsp;our toolbox to add that icing on top of our journey.</p>

<h3>My 3 fave sups for muscle building include:&nbsp;</h3>

<ul>
	<li>WPI (my downright favourite and go-to is Rule1. Good on its own or mixed in anything, the quality is next level. My fave flavours are the choc mint or chocolate biccy. Let me know your fave flavour)</li>
	<li>L-Carnitine&nbsp;</li>
	<li>BCAA/EAA&nbsp;</li>
</ul>

<p>(I have two faves here, and you can&rsquo;t make me choose.&nbsp;I love the Essential Amino in Rainbow Candy flavour. This one has a little bit of caffeine in it, so it gives my workouts that little kick. The pineapple flavour is straight BCAA. If you have a sweet tooth or want your training session to taste like a tropical dream, this is your go-to&nbsp;)</p>

<p>All of the above I don&rsquo;t just recommend, but I actually take it every single day. Rule 1 is my go-to brand for ALL my supplement needs, and it took me a long time to find a brand that&nbsp;is&nbsp;filled with good quality ingredients and&nbsp;tastes GREAT!! No lie, once you try a Rule1 product, you won&rsquo;t ever want anything else.</p>

<p>Well, that&rsquo;s all from me!&nbsp;Reach out if you ever have any questions or just to chat.</p>

<p><strong>Eat up, train hard and let&rsquo;s grow girlfriends!!&nbsp;</strong></p>

<h4>Gray&#39;s&nbsp;Top 3 Products:</h4>

<hr />
<div class="row">
<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-protein-wpi-by-rule-1-proteins?variant=42295508599011" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1600321598/Supplements/323/Rule1-WPI_Protein_Powder.jpg" /></a>

<div class="caption">
<p class="text-center"><b>R1 Protein WPI</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-protein-wpi-by-rule-1-proteins?variant=42295508599011" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-lean-5-by-rule-1-proteins?variant=42403046588643" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646276919/Gain%20Muscle/581/Lean5_Rule1.png" /></a>

<div class="caption">
<p class="text-center"><b>R1 Lean5&nbsp;</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-lean-5-by-rule-1-proteins?variant=42403046588643" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-essential-amino-9-by-rule-1-proteins?variant=42404047782115" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646277166/Gain%20Muscle/581/EssentialAminorule1.png" /></a>

<div class="caption">
<p class="text-center"><b>R1 Essential Amino</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-essential-amino-9-by-rule-1-proteins" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

<hr />

As a female, the idea of weight loss is always the most popular, spoken about topic. But no one ever takes the time to realise that not everyone’s goals are the same and that building muscle is a task in itself. 

BlogCover_Gray.jpg

How to Reach Your Body Goals

<p>I spoke with Kwame recently to get the lowdown on best practices to achieve (and maintain!)&nbsp;your best body yet. Kwame brings more to the table than just an impressive physique - Humble, intelligent and super laid back, this multi-talented fitness trainer is all about healthy habits and a long-term perspective.</p>

<h3>Get to know Kwame with these fast facts:</h3>

<ul>
	<li>
	<p>He was the youngest person to turn pro in Muscle Mania Bodybuilding&nbsp;</p>
	</li>
	<li>
	<p>He was an Australian Ninja Warrior contestant&nbsp;</p>
	</li>
	<li>
	<p>He&#39;s been featured on Sunrise&nbsp;</p>
	</li>
	<li>
	<p>Current BSN Sponsored Athlete&nbsp;</p>
	</li>
	<li>
	<p>He&#39;s multi-talented: Signed to the Global League record&nbsp;label, he&#39;s got four songs coming your way (and yes, there&#39;s one about the gym!)</p>
	</li>
</ul>

<div class="row">
<div class="col-md-6">
<h2>Kwame&#39;s top tips:</h2>

<h3>Don&rsquo;t overdo it:</h3>

<p>You may be itching to pack on 10kg of muscle in 10 days, but trying to apply the &lsquo;get rich quick&rsquo; principle to fitness can leave you abandoning your goals quicker than you started them. &nbsp;&nbsp;</p>

<p>Kwame emphasizes that rest and recovery are essential if you want to get superior results. &lsquo;Every time you train, you make microscopic tears, so you want to make sure you&rsquo;re resting and repairing&rsquo;, he says. Unless your quads are bigger than Kwame&rsquo;s, if you&rsquo;re pushing it hard every day with no results, it might be time to chill and let your body recover. &nbsp;</p>

<p>What can you do if you&rsquo;re overtraining?</p>

<p>Kwame says,<strong>&nbsp;&quot;Rest. Eat well&quot;.</strong></p>
</div>

<div class="col-md-6">
<p><img alt="eggs" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1614654942/Gain%20Muscle/391/kwame-bodybuilding-stage.jpg" /></p>
</div>
</div>

<h3>Make it fit your lifestyle:</h3>

<p>Your training and nutrition should fit your lifestyle, not the other way around. &nbsp;The most important thing is movement. If you need to schedule some cardio instead of the same old boring treadmill, why not mix it up a bit? <meta name="uuid" content="uuidgLMmxN3g3Irq" /><meta charset="utf-8" />&nbsp;For example, Kwame wants his client to do some cardio, so he asks, &#39;What is a sport you love?&#39;.</p>

<p>Don&#39;t just go through the motions, though. Kwame advises&nbsp;<em>aiming to get better&nbsp;</em>(in this particular case, it was Boxing)<em>.&nbsp;</em>When you desire to improve and progress, you are then motivated to keep challenging yourself.&nbsp;</p>

<h3>Macros and Micros:</h3>

<p>One trap that many trainers or just fitness enthusiasts fall into is putting a significant focus on calories and/or macronutrients (making sure you&rsquo;re hitting those protein, fat and carb goals!) while neglecting micronutrients.</p>

<p>Though micros won&rsquo;t make or break results tomorrow, they positively impact your health and how you feel, plus that all-important performance factor. Kwame seems to have mastered this, focusing on 80% whole foods and 20% fun foods. 80% of whole foods &quot;because it impacts everything. It&rsquo;s not just about calories in versus calories out&quot;. &nbsp;</p>

<p>Having also studied nutrition, he knows what his body responds to well, and he&rsquo;s used his nutrition knowledge to experiment with what works and what doesn&rsquo;t work for his body. He understands what level of activity he&rsquo;s doing daily, and that allows him the odd indulgence in some of his faves like KFC and chocolate.&nbsp;</p>

<h3>Building a healthy relationship with food:</h3>

<p>Micros matter, but that doesn&rsquo;t mean you need to &lsquo;eat clean&rsquo; 24/7. Kwame knows restriction leads to bingeing and vice versa... &#39;it becomes a vicious cycle&#39;, he asserts. If you can move away from treating foods as &lsquo;good&rsquo; or &lsquo;bad&rsquo;, you&rsquo;re already well on the way to a balanced fitness lifestyle that can give you long-lasting results. Kwame even programs food like chocolate into his clients&rsquo; programs (unless they&rsquo;re preparing for a competition) so they don&rsquo;t fall into the trap of labelling food.</p>

<p>The term &lsquo;balance&rsquo; came up a few times, and with good reason - how long can one survive on the &#39;chicken and broccoli&#39; diet? Though Kwame mentioned he has fallen prey to this before, allowing yourself that KFC or chocolate from time to time&nbsp;will give you great results (and sanity)! Don&#39;t know where to start? Kwame advises seeking out a coach - you&#39;ll save yourself time and energy in the long run!</p>

<h3>Celebrate&nbsp;smaller victories:</h3>

<p>Remember each milestone is important in reaching your overall goal - make it a habit to celebrate the smaller wins. For example, if you&rsquo;re on your weight loss journey, celebrating each kilo of even 500g lost. It all counts!</p>

<p><strong>Kwame&rsquo;s favourite quote for you to note: &nbsp;</strong></p>

<div style="background:#eee;border:1px solid #ccc;padding:5px 10px;"><cite><q>&nbsp;You only win by 1 per cent or 1 second or 1 dollar, but you capture 100 per cent of the victory. The advantage of being a little bit better is not a little bit more reward, but the entire reward</q>&nbsp;- James Clear</cite></div>

<p>Lastly, Kwame wants you to make gratitude a regular habit... he counts it as an essential practice!</p>

<h3>What supplements does Kwame take?</h3>

<p>Of course, this wouldn&#39;t be complete without a mention of Kwame&#39;s supplement stack! Here&#39;s what he uses on a regular basis:</p>

<ul>
	<li><a href="https://www.nutritionwarehouse.com.au/creatine.html" target="_blank">Creatine</a></li>
	<li><a href="https://www.nutritionwarehouse.com.au/glutamine.html" target="_blank">Glutamine</a></li>
	<li><a href="https://www.nutritionwarehouse.com.au/protein.html">Protein</a></li>
	<li><a href="https://www.nutritionwarehouse.com.au/fat-burners.html" target="_blank">Fat burner</a> or <a href="https://www.nutritionwarehouse.com.au/acetyl-l-carnitine.html" target="_blank">Acetyl-L-Carnitine</a> if not having the fat burner</li>
</ul>

<h3>Kwamw&#39;s Top Products:</h3>

<div class="row">
<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/syntha-6-edge-ultra-premium-protein-by-bsn.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1614653680/Gain%20Muscle/391/bsn-syntha6-edge.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Syntha-6 Edge Ultra-Premium Protein by BSN</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/syntha-6-edge-ultra-premium-protein-by-bsn.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/amino-x-by-bsn.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1644535609/Gain%20Muscle/391/Amino_X_BSN.png" /></a>

<div class="caption">
<p class="text-center"><strong>Amino X&nbsp;by BSN</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/amino-x-by-bsn.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/creatine-dna-by-bsn.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1614652556/Gain%20Muscle/391/bsn-creatine.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Creatine DNA by BSN</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/creatine-dna-by-bsn.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

<h3>Where can you find Kwame?&nbsp;</h3>

<p>Check out his IG <a href="https://www.instagram.com/kwameduah/" target="_blank"><strong>@kwameduah</strong></a>, and if you&#39;re needing to hit the restart button on your fitness goals, you&#39;ll love<a href="https://www.instagram.com/kxkfitness_/" target="_blank"> <strong>@kxkfitness_</strong> </a>! You can expect nutritional support, training, and mindfulness to manage that all-important relationship with food in a fun and challenging environment.&nbsp;</p>


Stop spinning your wheels and getting nowhere in your fitness journey. Achieve your body composition goals with bodybuilder Kwame, who shows you the best way to stay in shape all year round.

Kwame%20How%20To%20Stay%20In%20Shape.jpg

Kwame: How to Stay in Shape ALL Year

<p>You know the importance of post workout recovery, but how can you optimise it so you get the best results not just from your gym workout, but from any physical training you do? If you&#39;re on a mission to be bigger, get stronger, be faster or simply have more energy, read on to find out what to do to maximise your training efforts.</p>

<h3><b>Your muscles and training</b></h3>

<div class="row">
<div class="col-md-6">
<p><strong>Your body is constantly building and breaking down muscle proteins</strong></p>

<p>Physical activity increases muscle protein breakdown and muscle protein synthesis. Intense physical activity can lead to micro-tears in the muscle fibres, which is a normal response to vigorous exercise.</p>
</div>

<div class="col-md-6">
<p><img alt="man doing preacher curl at gym" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1631512108/Gain%20Muscle/536/man_flexing_biceps_gym.jpg" /></p>
</div>
</div>

<p>Micro-tears are an important stimulus for muscle growth, and recovery time plus proper nutrition are important for muscle recovery. Plus, when you rest well and eat well, you can help your body&#39;s hydration status as well as the restoration of energy stores.</p>

<p><strong>People often think that muscle recovery only happens after exercise</strong></p>

<p>The truth is that muscle recovery is a 24hr process (meaning, it is happening all day, around the clock!) that can take up to several days. As part of recovery, your body is rebuilding muscle proteins and replenishing energy stores.</p>

<p><strong>What is active recovery?</strong></p>

<p>Following intense exercise with low to moderate intensity exercise is a form of actively recovering. Low intensity exercise the days after intense exercise promotes blood circulation to recovering muscles and also helps to warm up and loosens tight, sore muscles.</p>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><strong>Principles of Muscle Recovery</strong></h3>

<ol>
	<li>
	<div style="background:#eee;border:1px solid #ccc;padding:5px 10px;">Proper nutrition</div>
	</li>
	<li>
	<div style="background:#eee;border:1px solid #ccc;padding:5px 10px;">Hydration</div>
	</li>
	<li>
	<div style="background:#eee;border:1px solid #ccc;padding:5px 10px;">Rest and Relaxation</div>
	</li>
	<li>
	<div style="background:#eee;border:1px solid #ccc;padding:5px 10px;">Sleep</div>
	</li>
</ol>

<h3><strong>1. Nutrition</strong></h3>

<p><strong>Refuel within about one hour after working out to help support;</strong></p>

<div class="row">
<div class="col-md-6">
<ul>
	<li>Supplying building blocks for protein synthesis</li>
	<li>Replenish glycogen stores</li>
</ul>

<p><strong>Tips:</strong></p>

<ul>
	<li>Include source of carbohydrates and protein when refuelling</li>
	<li>Don&rsquo;t restrict food intake on non-training days</li>
</ul>
</div>

<div class="col-md-6">
<p><img alt="mean eating healthy balanced meal" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1619572529/Nutrition/430/weight-loss-supplements.jpg" /></p>
</div>
</div>

<p>Eat a balanced diet to help fuel up for the following workout. Adequate daily intake of carbs and protein are also important as post exercise intake, to support muscle recovery and performance</p>

<p><strong>Protein musts:</strong></p>

<ul>
	<li>Keep track of your protein intake to ensure you&rsquo;re meeting your daily needs</li>
	<li>Aim for 20-40 grams&nbsp;per meal or snack</li>
	<li>Choose complete high-quality proteins to help support muscle protein synthesis</li>
</ul>

<h3><strong>2. Hydration</strong></h3>

<div class="row two-col">
<div class="col-md-6 col-1">
<p><img alt="runners drinking water" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1606262149/Supplements/349/coupledrinkingwater.jpg" /></p>
</div>

<div class="col-md-6 col-2">
<p><strong>75% of muscle tissue is water... </strong>This means that dehydration can impair performance. Remember to have water and electrolytes to help support rehydration after exercise.</p>
</div>
</div>

<h3><strong>3. Rest and Relaxation</strong></h3>

<div class="row">
<div class="col-md-6">
<p>Make sure you schedule off-days... remember, mucles&nbsp;recover when you rest!</p>

<p>Overtraining can have negative consequences such as;</p>

<ul>
	<li>Burnout: mentally and physically</li>
	<li>Fatigue</li>
	<li>Injury</li>
</ul>
</div>

<div class="col-md-6">
<p><img alt="woman relaxing on couch" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618957948/LIfestyle/428/guided-meditation-audio.jpg" /></p>
</div>
</div>

<p>Rest allows for time to manage stress. This way, you can also achieve a healthy balance between work, life and fitness goals.</p>

<h3><strong>4. Sleep</strong></h3>

<div class="row two-col">
<div class="col-md-6 col-1">
<p><img alt="man sleeping" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1631511692/Gain%20Muscle/536/athlete_resting_sleeping.jpg" /></p>
</div>

<div class="col-md-6 col-2">
<p><strong>Quality and amount of sleep are key components of recovery and performance</strong></p>

<p>If sleep is cut short, then the body doesn&rsquo;t have the time to recover and consolidate memory. Inadequate sleep increases the possibility of fatigue, low energy and poor focus. It may also slow recovery post exercise</p>
</div>
</div>

<h3>Protein Recommendations (Banned Substance Tested)</h3>

<div class="row">
<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/gold-standard-100-whey-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1630627435/Nutrition/532/optimum_nutrition_gold_Standard_whey.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Gold Standard 100% Whey by Optimum Nutrition</strong></p>

<p class="text-center">World&#39;s #1 Selling Protein</p>

<p class="text-center">Fast digesting whey proteins</p>

<p class="text-center">Whey Isolate + Concentrate + Hydrolysed</p>

<p class="text-center">24g of protein</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/gold-standard-100-whey-by-optimum-nutrition.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/gold-standard-100-isolate-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1630627729/Nutrition/532/Optimum_Nutrition_Whey_Protein_Isolate.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Gold Standard 100% Isolate by Optimum Nutrition</strong></p>

<p class="text-center">Highest quality Isolate fasted absorption</p>

<p class="text-center">Hydrolysed Whey Isolate</p>

<p class="text-center">25g of protein&nbsp;</p>

<p class="text-center">Low carb and fats</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/gold-standard-100-isolate-by-optimum-nutrition.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/serious-mass-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1630627568/Nutrition/532/Optimum_Nutrition_Serious_Mass.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Serious Mass by Optimum Nutrition</strong></p>

<p class="text-center">Multi-source protein for fast and slow absorption</p>

<p class="text-center">250g of carbs&nbsp;</p>

<p class="text-center">3g Creatine for performance</p>

<p class="text-center">50g of protein</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/serious-mass-by-optimum-nutrition.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

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You know the importance of post workout recovery, but how can you optimise it so you get the best results not just from your gym workout, but from any physical training you do? If you're on a mission to be bigger, get stronger, be faster or simply have more energy, read on to find out what to do to maximise your training efforts.

NW_Blog_Story_Sept_v2_Cover_ON_3.jpg

The True Way Your Muscles Grow

<p>Have you ever been in a situation where you bump into an old mate, only to be left scratching your head as they share their latest progress with you?</p>

<p><em>&ldquo;Yeah, bro, I&rsquo;ve gained 5kg of muscle in the last 2 months on my new program&hellip;.&rdquo;</em></p>

<p><strong><em>&ldquo;Sorry, but where&rdquo;?</em></strong></p>

<p>For the vast majority of us, when we enter the gym, it is because we want to change how we look.</p>

<p>We want to change our body composition!</p>

<p>Our body composition is everything that is comprised to make up our body; muscle, fat, bone, water etc. And the only way to positively change our composition (to our vision) is to build muscle and burn body fat.</p>

<p>Ideally, we aim to do both of these things at the same time (yes, it can be done), but if your goal was solely to build mass, you may aim to increase your muscle size whilst you maintain your current body fat levels (you don&rsquo;t need to get fat to build muscle).</p>

<p>Conversely, to get leaner, your focus would be to burn body fat whilst at least maintaining existing muscle mass (I don&rsquo;t believe it is ever acceptable to lose muscle when training).</p>

<p>But that is just for starters!</p>

<hr />
<div class="text-center">
<h5>You see, effective weight training is the ONLY non-surgical way that we can permanently change how our composition LOOKS!</h5>
</div>

<hr />
<p>And just like a master sculptor brings a block of clay to life, so does the physique architect with the right selection of exercises.</p>

<p>Our exercises form the &quot;tools in our toolbox&quot;, and by their use (what we select) is what gives us the end result we are after.</p>

<p>It&rsquo;s amazing to think that depending on what exercises you choose and your overall training program, we have that much power over our outcome. In fact, with &lsquo;old mate&rsquo; gaining that much mass, if it was in the right areas, it could have easily LOOK LIKE 10kg!</p>

<h3>How could 5kg really look like 10kg?</h3>

<p>REAL progress is part factual and part illusion. The factual elements are your numbers and the specifics in terms of what is gained and what is lost.</p>

<p>The illusion is being able to achieve results and build a physique that defies the data. To &ldquo;look&rdquo; like you have gained MORE than you actually have.</p>

<p>Now, as we come into Summer, with the desire to build a great physique that turns heads, is there anything that we can do to make more of an impact?</p>

<p>Yes, there is. First, scrutinize your current development and project your ideal end goal and then &ldquo;fill in the blanks&rdquo; with effective programming.</p>

<p>Let&rsquo;s see what we can do with this 3-way plan of attack!</p>

<h3>Cannon Ball Delts!</h3>

<p>A pair of cannon ball sized delts really set off the physique with gains that can be appreciated both under a T-shirt or none at all.</p>

<p>Lateral raises are a great exercise that directly targets the medial head of the deltoid (that&rsquo;s the outside one that gives us the width and roundness) but still, nothing will ever beat overhead pressing.</p>

<p>One of my favourite all-around mass builders for shoulders is the barbell military press.</p>

<p>I set the backrest to around 70 degrees (I don&rsquo;t go to 90 degrees) and lower&nbsp;the bar to no deeper to chin level before driving back up. This set-up for me often means setting an adjustable bench in a power rack, so I can use the safety bars if I fail.</p>

<p>That is an important point to make. Training intensity is VITAL! Nothing happens by chance and accident, and if you want your shoulders (or anything else for that matter) to grow, you need to provide the right opportunity (and that means intensity in the gym) for progress.</p>

<h3>Back it up with the right Back Attack:</h3>

<p>Nothing screams size, power (and aesthetics) than a wicked V taper! Therefore, I would like to discuss the pull-up (think of a gymnast).</p>

<p>The pull-up starts with an overhand grip and hands positioned wide enough, so your forearms remain perpendicular to the floor during the movement. Aim to keep your torso as vertical as possible, and drive your elbows into your sides.</p>

<p>Some of the common mistakes made with pull-ups are body position (either leaning back or crunching over the bar at the top) or letting the elbows move too far forward (or rear).</p>

<p>With this exercise, precision is key!</p>

<h3>Winning the Arms race!</h3>

<p>To win the arms race, most people focus on the biceps. But the key is with the Triceps, which makes up 2/3 of the upper arm in terms of mass.</p>

<p>One of the best overall mass builders for the Triceps is the dip, though most people are unaware that there are 2 ways to commonly perform the dip &ndash; for Chest or Triceps.</p>

<p>When you are on the dip bars, if you bend forward at your waist (leaning into the movement) and push through the part of your hand when your thumb and index fingers join, you will primarily feel it in the chest.</p>

<p>But what we want to do is keep your torso as vertical as possible whilst pushing through the heel of your hand (area anteriorly to the base of the metacarpal bones, located in the proximal part of the palm). In this position, you will feel the majority of overload directly in your Triceps (exactly where you want it).</p>

<p>Note: And, of course, make sure you employ some heavy leg work to build the mass under those board shorts!</p>

<h3>How could this look in a training split?</h3>

<p>If you were training 4 days per week, this could present as an ideal training split.</p>

<div class="table-responsive">
<table class="table table-condensed table-striped">
	<colgroup>
		<col style="width:28%" />
		<col style="width:24%" />
		<col style="width:24%" />
		<col style="width:24%" />
	</colgroup>
	<tbody>
	</tbody>
	<thead>
		<tr>
			<th>Day 1</th>
			<th>Day 2</th>
			<th>Day 3</th>
			<th>Day 4</th>
		</tr>
		<tr>
			<td>Shoulders/Chest</td>
			<td>Rest</td>
			<td>Back</td>
			<td>Rest</td>
		</tr>
		<tr>
			<th>Day 5</th>
			<th>Day 6</th>
			<th>Day 7</th>
			<th>&nbsp;</th>
		</tr>
		<tr>
			<td>Legs</td>
			<td>Arms</td>
			<td>Rest</td>
			<td>&nbsp;</td>
		</tr>
	</thead>
</table>
</div>

<p>Hitting it hard in the gym with adequate intensity and backing up your efforts with optimal nutrition, rest and supplementation should have you showcasing some newfound growth as soon as the weather calls for &ldquo;losing the t-shirt&rdquo;!</p>

<p>&nbsp;</p>

<h4>Top Mass Gainers</h4>

<hr />
<div class="row">
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/critical-mass-by-genetix-nutrition?variant=42403318857955" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1603157343/Gain%20Muscle/337/G_Core_CriticalMass_2kg_vanillaIceCream.png" /></a>

<div class="caption">
<p class="text-center"><strong>Critical Mass&nbsp;by Genetix Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/critical-mass-by-genetix-nutrition?variant=42403318857955" role="button" target="_blank">More Info</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/mammoth-by-anabolix-nutrition?variant=42196920172771" target="_blank"><img alt="Mammoth Anabolix Nutrition" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1603157339/Gain%20Muscle/337/Mammoth-3kg-ChocolateNEW_new_de.png" /></a>

<div class="caption">
<p class="text-center"><strong>Mammoth Pro Gainer By Anabolix Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/mammoth-by-anabolix-nutrition?variant=42196920172771" role="button" target="_blank">More Info</a></p>
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</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-lbs-by-rule-1-proteins?variant=42403046260963" target="_blank"><img alt="R1 LBS by Rule 1" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1603157337/Gain%20Muscle/337/R1_LBS_20__28646.1493312516.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>R1 LBS by Rule 1 Proteins</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-lbs-by-rule-1-proteins?variant=42403046260963" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

<hr />

Hitting it hard in the gym with adequate intensity and backing up your efforts with optimal nutrition, rest and supplementation should have you show casing some new found growth as soon as the weather calls for “losing the t-shirt”!

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How to Gain Muscle for Summer

<p>If you&rsquo;re a skinny guy and you&rsquo;ve been trying to pack on quality muscle mass to no avail, you might be feeling frustrated. This will certainly be the case if you&#39;ve been working out and doing your best to eat and get big. What you need is a better plan. This article is designed to help skinny guys discover how to get bigger muscles the right way.</p>

<h3>Realistic Expectations</h3>

<p>The first step when planning out your &lsquo;how to get big strategy&rsquo; is to set realistic goals. If you are a skinny guy, it&rsquo;s quite probable that you have an ectomorph somatotype. This body structure is typified by a narrow chest and abdomen, long, thin legs and arms, and a fast metabolism. While it is certainly possible that an ectomorph can pack on muscle, he or she is unlikely to end up looking like Phil Health, who is a classic mesomorph. If you want to look to bodybuilders as your goal body, choose those who have a body structure like yours. For ectomorphs, the classic role model is Frank Zane. In terms of professional athletes, a lot of basketball players and triathletes tend to have the developed ectomorph physique.</p>

<p>Keep in mind too, that a person&#39;s body shape can change quite dramatically as they pass through puberty. A person who is a classic ectomorph at 16 may end up tending more towards a mesomorph at 25 as his bones get bigger and their testosterone levels peak. In fact, a lot of men do not fully mature physically until their 30s.</p>

<h3>How to Get Big: Nutrition</h3>

<p>Most guys who can&rsquo;t figure out how to get bigger muscles simply aren&rsquo;t eating enough quality food.</p>

<p>To get big you must eat big. If you don&rsquo;t want to get fat though, you need to eat clean. That means avoiding what we can call empty calories. That includes fast foods. As a skinny person, you can eat a ton of McDonald&#39;s and not get fat. That&rsquo;s because you are not giving your body the nutrients that it needs to grow. Unless you are giving your body the micronutrients that it needs, you can be in a state of malnutrition while pigging out on junk food.</p>

<p>The most important nutrition consideration is to feed your body with enough protein to build muscle. The average person trying to build muscle should be consuming between 2.2-2.7 grams per kilogram of bodyweight. But if you&rsquo;re a skinny guy, you should aim to eat 2.5 grams per kilo of your target weight.</p>

<p>So, let&rsquo;s say that you&#39;re currently 70kg and your goal weight is 80 kg. That works out to 200 grams of protein per day.</p>

<p>In terms of protein type, you should be eating whole food sources built around chicken, tuna, salmon, red meat, and eggs. But you should also be taking one or two protein drinks each day and try opt for proteins that provide a sustained release of amino acids into your muscle cells. You will get an ideal blend of slow-release proteins in <a href="https://www.nutritionwarehouse.com.au/products/extreme-mass-by-international-protein-2?variant=42408007401699" target="_blank">International Protein&rsquo;s Extreme Mass </a>protein powder. After your workout, you should take a whey protein isolate to get the aminos to your muscles quickly. For this, look to <a href="https://www.nutritionwarehouse.com.au/products/amino-charged-wpi-by-international-protein?variant=42407525613795" target="_blank">International Protein&rsquo;s </a><a href="https://www.international-protein.com/product/extreme-mass/">Amino Charged WPI</a>.</p>

<div class="row">
<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1636416286/Supplements/557/international-protein-amino-charge-wpi.jpg" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1636416286/Supplements/557/international-protein-amino-charge-wpi.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Amino Charge WPI by International Protein</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1636416286/Supplements/557/international-protein-amino-charge-wpi.jpg" role="button" target="_blank">More Info</a></p>
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<div class="caption">
<p class="text-center"><strong>Extreme Mass by International Protein</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/extreme-mass-by-international-protein-2?variant=42408007401699" role="button" target="_blank">More Info</a></p>
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<p>As well as taking protein powder in the form of a shake, you should sprinkle it onto your oatmeal and add it to other desserts as this will help you to meet your increased calorie goal.</p>

<p>You also need to eat more calories overall. Again, the average guy&#39;s recommendation for muscle building is to add an extra 500 calories per day. As a skinny guy, though, you probably have a faster metabolism than most. So, you need to take in more than 500 calories per day. You will probably want to add between 750 and 1000 extra calories.</p>

<p>Let&rsquo;s say that your <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304" target="_blank">daily caloric maintenance level</a> is 2500 calories. If we add 800 calories to that, we chrome to 3300 calories per day. How you divide those meals in your how to get big eating plan is up to you. You may prefer to eat three larger meals or maybe your preference is to eat 5 or 6 smaller meals.</p>

<h3>How to Get Big: Training</h3>

<p>You will not build muscle by eating alone, no matter how much protein you are consuming. You also need to be working out to stress your muscle fibers. As a skinny guy, you want to keep your workouts short and sharp. Your goal for each workout should be to get in, smash the muscle, and then get out of the gym.</p>

<p>Your sets should be in the 8-12 rep range. Do four sets per exercise. Build your workouts around compound moves such as the:</p>

<ul>
	<li>Squat</li>
	<li>Bench press</li>
	<li>Deadlift</li>
	<li>Barbell Row</li>
	<li>Overhead Press</li>
</ul>

<p>Strive to increase the weights you are lifting every week while keeping in that key muscle-building range of 8-12 reps. Do not, however, push up your weights to the extent that you compromise your exercise form.</p>

<p>You should work out four times per week. A sample schedule would be to work your lower body and back on Monday and Thursday, and your chest, arms, and shoulders on Tuesday and Friday. The three days off that you have per week are vital to the recovery and muscle rebuilding process.</p>

<p>Cut back on your cardio to preserve calories. If you are wanting to put on muscle to supplement a sport, you will probably have to maintain some sort of cardio program. But if you are doing it purely for bodybuilding purposes, cut out cardio altogether as you are working to pack on muscle mass.</p>

<h3>Goal Setting</h3>

<p>When it comes to setting your &lsquo;how to get big&rsquo; weight gain goals, work up in stepping stones. For example, if you are aiming to put on 20 kg of muscle, break that down so that it is more achievable in your mind. For example, you could set the goal of adding one kilo of muscle per week. As you meet your weekly goals, you will be a step closer to your overall goal and you will be feeding your motivation to keep going in the process.</p>

<h3>How to Get Big: at Home</h3>

<p>With the current COVID environment, you may be in a situation where you can&rsquo;t get to the gym. So, how can you train to get big at home? Well, as we&#39;ve already covered you need to focus on the basic compound exercises. That means you&rsquo;ll need some basic equipment that will allow you to squat, bench deadlift, deadlift, and overhead press. For that, you&rsquo;ll need a barbell, a good number of weights, a bench, and some adjustable dumbbells. You can pick all of that up for a few hundred bucks on eBay.</p>

<h3>How to Get Big Key Points:</h3>

<ol>
	<li>Consume 2.2-2.7 grams of protein per kg of your goal weight</li>
	<li>Eat between 750-1000 calories more than your caloric maintenance level</li>
	<li>Drink 1-2 protein shakes per day</li>
	<li>Focus on compound exercises in the gym</li>
	<li>Make your workouts short and sharp</li>
	<li>Keep your rep range between 8-12</li>
	<li>Do 4 sets per exercise</li>
	<li>Train 4 days per week</li>
	<li>Minimise cardio</li>
</ol>


Do you struggle to put on weight? Are you keen to pack on some serious muscle without compromising your health? Take a look at International Protein's top tips for making those gains happen!

international_protein_man_drinking_on_beach.jpg

How To Get BIG...Now!

<p>When it comes to training + nutrition + pregnancy there are still many unknowns, especially when it comes to supplementation. This is why insights from professional athletes like Kara Saunders is so vital - we get to hear directly from someone who is living through it.</p>

<h3>Who is Kara?</h3>

<p>Kara Saunders is a professional CrossFit athlete, mum, business owner, and all-round weapon! Securing titles as &#39;World&#39;s Fittest Woman&#39; and &#39;World&#39;s Fittest Mother&#39;, she knows a thing or two about training hard, eating well and supplementing smart.</p>

<p>Kara Saunders is an inspiring woman in many ways, and we had the pleasure of sitting down with her to chat all things training and nutrition during pregnancy (and beyond).&nbsp;</p>

<p>With a humble and easy-going nature, she is extremely insightful when it comes to the pros and cons of&nbsp; being a professional athlete while pregnant (and now, with a young girl!). As an ATP Science ambassador, she also talks about how she uses the supplements to supercharge her performance, help her recover, and stay healthy.</p>

<h3>Looking to find out what it&#39;s like to keep fit while pregnant?</h3>

<p>If you&#39;re a fit mum to be (or know someone who is!) - this one&#39;s a must!<br />
<br />
Kara covers:<br />
* What is safe?<br />
* Her top rule for exercise<br />
* How to listen to your body<br />
* Her recipe for training and nutrition success<br />
<br />
<em>Note: Always consult with your medical professional before undergoing a new exercise or supplement regime.</em></p>

<h3>Press Play to Watch Now:</h3>

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<div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><a href="https://www.instagram.com/tv/CRp6A9Tg9R_/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank"><svg height="50px" version="1.1" viewbox="0 0 60 60" width="50px" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g fill="none" fill-rule="evenodd" stroke="none" stroke-width="1"><g fill="#000000" transform="translate(-511.000000, -20.000000)"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></a></div>

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<div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;"><a href="https://www.instagram.com/tv/CRp6A9Tg9R_/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank">View this post on Instagram</a></div>
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<p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/tv/CRp6A9Tg9R_/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by Nutrition Warehouse (@nutritionwarehouse)</a></p>
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<p>&nbsp;</p>

<h4>Some of Kara&#39;s Top&nbsp;ATP Products:</h4>

<hr />
<div class="row">
<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gutright-by-atp-science?variant=42403553837283" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646617204/Gain%20Muscle/585/gutright-atp-science.png" /></a>

<div class="caption">
<p class="text-center"><b>GutRight</b></p>

<p><span style="font-size: 12.75px;">Try the Gutright 10 day modbiotic protocol for good digestion kickstart or use Gutright daily to help maintain your wellness</span></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gutright-by-atp-science?variant=42403553837283" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/immune-rx-by-atp-science?variant=42404088283363" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646617205/Gain%20Muscle/585/immune-rx-atp-science.png" /></a>

<div class="caption">
<p class="text-center"><b>Immune RX</b></p>

<p>Kara used this while sick and found it was super helpful in terms of managing inflammation</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/immune-rx-by-atp-science?variant=42404088283363" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/zeus-juice-by-atp-science?variant=42405694800099" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646617204/Gain%20Muscle/585/zeus-juice-atp-science.png" /></a>

<div class="caption">
<p class="text-center"><b>Zeus Juice</b></p>

<p>Kara uses this intra workout, to help her stop crashing at the end of training!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/zeus-juice-by-atp-science?variant=42405694800099" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

<hr />

World's Fittest Mother & CrossFit Champion Kara Saunders spoke to Fit Talk host Paula Vargas on exercise and nutrition during pregnancy!

BlogCover_Kara_Saunders.jpg

How to Be Fit While Pregnant

<p style="margin-left:2.25pt;">This week is Men&rsquo;s Health Week and to put into perspective, men have&nbsp;a shorter life expectancy than women - 78 years for men&nbsp;and 82.3years for women. Some of the reasons for that is&nbsp;that men take their own lives four times more than women (on average 5 men will commit suicide every day), accident, cancer and heart disease are also significant factors in men&rsquo;s life.</p>

<h3>Here are a few facts that impact men&rsquo;s health every year:</h3>

<ul>
	<li><strong>30%</strong> of a man&rsquo;s overall health is determined by genetics, and<strong> 70%</strong> is controllable by lifestyle choices.</li>
	<li>Physical activity may lower the risk of heart attack by<strong> 25%</strong>.</li>
	<li>Sleeping <strong>7-8 hours</strong> a night lessens the risk of fatal heart attack by<strong> 60%</strong> compared to someone who sleeps 5 hours or less.</li>
	<li>Inactive men are<strong> 60% </strong>more likely to suffer from depression than active ones.</li>
	<li>Type<strong> 2 diabetes</strong> is more likely in men that consume more than <strong>10 drinks</strong> a week.</li>
	<li>The last <strong>11 </strong>years of a man&rsquo;s life will be in poor health.</li>
	<li>The<strong> 3 </strong>most common reasons for men&rsquo;s reduced lifespan are cardiovascular disease, suicide and motor vehicle accident.</li>
</ul>

<h3>Prevention</h3>

<p>Having regular check up&rsquo;s is necessary to prevent some of the injuries, illness and diseases that can develop with age. Here&rsquo;s a guide according to your age group for health screenings:</p>

<h3>In your 20&rsquo;s:</h3>

<ul>
	<li>You should get an annual physical exam that includes blood pressure, height and weight.</li>
	<li>Once a year, have a vision and dental check-up.</li>
	<li>Every two years screen for STD and HIV.</li>
	<li>Every year test for testicular cancer and monthly self-exams.</li>
	<li>Every five years check your cholesterol levels.</li>
</ul>

<h3>In your 30s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus once a year screen for coronary heart disease.</li>
	<li>And blood test for diabetes, thyroid disease, liver problems and anaemia.</li>
</ul>

<h3>In your 40s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus every five years a cardiovascular evaluation.</li>
	<li>Every year screen for prostate cancer.</li>
</ul>

<h3>In your 50s:</h3>

<ul>
	<li>All the above plus annual screening for type 2 diabetes.</li>
	<li>Every year vision and hearing exams.</li>
	<li>Every year depression screening.</li>
	<li>Annual lipid disorder screening.</li>
	<li>And annually screening for colon cancer, sigmoidoscopy and colonoscopy.</li>
</ul>

<h3>In your 60s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus annual screening for osteoporosis.</li>
	<li>Screening for dementia and Alzheimer&rsquo;s.</li>
</ul>

<h3><span aria-hidden="true" class="glyphicon glyphicon-paperclip"></span> Final Notes</h3>

<p style="margin-left:2.25pt;">Improving men&rsquo;s health is essential to our communities, and it involves not only men but also women, family and health services. It&#39;s important to create&nbsp;a supportive environment so men can improve their health and also&nbsp;have a place where they feel safe to reach out for help.</p>

<p style="margin-left:2.25pt;">Always remember if you&nbsp;don&rsquo;t feel well or have a problem that won&rsquo;t go away, seek medical advice. It&rsquo;s OK to ask for help.</p>

<p style="margin-left:2.25pt;">Talk to&nbsp;medical professionals, family members, friends or workmates, and&nbsp;remember Fear is not the killer, don&rsquo;t leave it too late to seek help.</p>

<h3><span aria-hidden="true" class="glyphicon glyphicon-paperclip"></span> Links</h3>

<p style="margin-left:2.25pt;"><a href="https://www.livin.org/" target="_blank">https://www.livin.org/</a></p>

<p style="margin-left:2.25pt;"><a href="https://www.amhf.org.au/men_s_health_week_australia/" target="_blank">https://www.amhf.org.au/men_s_health_week_australia</a></p>

<p style="margin-left:2.25pt;"><a href="http://www.menshealthaustralia.net/" target="_blank">http://www.menshealthaustralia.net</a></p>

<p style="margin-left:2.25pt;"><a href="https://mensshed.org/" target="_blank">https://mensshed.org</a></p>

<p style="margin-left:2.25pt;"><a href="http://malesuicidepreventionaustralia.com.au/" target="_blank">http://malesuicidepreventionaustralia.com.au</a></p>

<p style="margin-left:2.25pt;"><a href="https://mensline.org.au/" target="_blank">https://mensline.org.au</a></p>


This week is Men’s Health Week and to put into perspective men has a shorter life expectancy than women - 78 years for men and 82.3years for women.

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Men’s Health Week: The Facts

<p>In honour of Men&#39;s Health Week, we are excited to share with you some of the most motivational and inspiring stories of men in the sports and fitness industry. Both physical and mental health is vital for every person on the planet but is sometimes put on the backburner when it comes to the men in our lives. It is easy to feel like you must prioritise work and social commitments above all else, but at the end of the day, the most important thing is your health! If you&#39;re a lover of sports and everything fitness, these stories will serve as a little bit of motivation for your week. It&#39;s important to have mentors and people you look up to; maybe some of these people will end up on your list!&nbsp;</p>

<h3>Magic Johnson</h3>

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<p>Amongst Magic Johnson&#39;s incredible athletic talent and astounding basketball career, he also lives with HIV. Battling the stereotypes and discrimination in his early career, his diagnosis put a huge barrier in between him and his dream basketball career.</p>

<p>After the announcement of his HIV diagnosis, he immediately retired and took a four-year hiatus.&nbsp;The stigma surrounding HIV and the AIDS pandemic was extreme and HIV was considered highly contagious and essentially a death sentence.&nbsp;</p>
</div>

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<p><img alt="magic johnson" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1623626738/LIfestyle/475/magic-johnson-hiv.jpg" /></p>
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<p>As more knowledge on HIV became available, Johnson decided to return to the NBA and continue his sporting career. Although he faced prejudice, he served as an inspiration for all HIV positive people. He went on to win six championships and was named NBA&#39;s most valuable player (MVP) five different times. This story should act as a reminder that your diagnoses do not define you. You can still pursue the life you&#39;ve always dreamt of while taking care of your health. The stigma surrounding particular health issues are just that; stigmas. &nbsp;</p>

<h3>Eric Shanteau</h3>

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<p><img alt="eric shanteau" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1623626961/LIfestyle/475/eric-shanteau-cancer.jpg" /></p>
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<p>Eric Shanteau faced news that could have come straight from a nightmare. Just one week before the Olympic qualifiers, Eric was diagnosed with testicular cancer. This life-changing news came as a huge shock and could have completely changed the trajectory of Erics life.</p>

<p>However, despite this horrific realisation, this didn&#39;t stop Eric from competing just seven days later. Good thing he did, because this decision landed him in the 2008 Beijing Olympics.&nbsp;</p>
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<p>After competing and missing the finals by just .13 seconds he returned home for his surgery. Since then, he is in remission and is now an active spokesperson on men&#39;s testicular cancer. Although testicular cancer is quite rare, it is always a good idea to get checked. Prostate cancer in particular is a concern of many men across Australia, and you should prioritise regular health check-ups. It is entirely normal to get regular checks for these things, and future you will be extremely thankful. &nbsp;</p>

<h3>Kobe Byrant&nbsp;</h3>

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<p>Many of us felt the grief of Kobe Byrant&#39;s death in 2020. His astonishing basketball career can be attributed to his work ethic and dedication. Many young men and women looked up to Kobe and found motivation from the way he carried himself through his life.</p>

<p>People tried to replicate his lifestyle and learn how to &#39;train like Kobe Byrant&#39;. In his early life, Kobe wasn&#39;t even sure that basketball was for him.&nbsp;</p>
</div>

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<p><img alt="kobe bryant" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1623627023/LIfestyle/475/kobe-bryant.jpg" /></p>
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<p>After a disheartening summer basketball camp, Kobe struggled to keep up with the other players and felt as though his sports career was just a dream.&nbsp;However, after reading about his idols like Michael Jordan, he realised that hard work trumps all.In high school, Kobe would start training at 5 am and would finish up at 7 pm. He would challenge anyone that was better than him in efforts to constantly improve. He then went on to join the Lakers in the NBA and is an 18-time All Star. Despite Kobe&#39;s untimely death, he continues to inspire young men in the sports industry. Just because you aren&#39;t naturally talented at something doesn&#39;t mean you should neglect it. With hard work and willpower, you can become a pro at anything.&nbsp;</p>

<p>If there&#39;s anything these three men have in common, it&#39;s their decision to prioritise health. As men, taking care of yourself is the first step to living a happy life. Although your health issues don&#39;t define you, it&#39;s important to get on top of them so you can continue focusing on the things that make you happy.&nbsp;</p>


In honour of Men’s Health Week, we are excited to share with you some of the most motivational and inspiring stories of men in the sports and fitness industry. If you're in need of some motivation, these men will help push you through the week.

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Most Inspiring Athletes for Men's Health Week

<p>We all dream of a speedy recovery after a hard workout or challenging exercises. There are many ways to help the body and muscles recover after exercising. Speed up your recovery by using an ice-cold bath, magnesium salt bath or contrast therapy.</p>

<h3><strong>How Does An Ice Bath Work?</strong></h3>

<p>You probably have seen footy players jumping in a cold-water bath after a game and wonder why the hell would you do that for? The answer is simple: better and quicker recovery after a game.</p>

<p>Coldwater immersion or ice bath is a form of cryotherapy. This type of therapy puts your body into cold water for a period of 10 to 20 minutes. The water is chilled between 10 to 15 degrees Celsius.</p>

<p>When you first begin this type of therapy, it&rsquo;s best to start with a short period to get your body used to it and eventually increase the time. It will feel uncomfortable and painful when you start&nbsp;but stick with it to build up your tolerance and see the benefits.</p>

<h3><strong>How Can Ice Baths Help You?&nbsp;</strong></h3>

<p>After exercising, your body will retain a lot of waste products (lactic acid), which makes you sore. This &ldquo;soreness&rdquo; is known as DOMS (delayed onset muscle soreness). No one likes DOMS. It makes your body sore and fatigued, which can prevent you from going back to the gym for a few days. Speeding up the recovery process after a session can help you maximise performance and reduce fatigue.</p>

<p>When you immerse yourself in ice-cold water, your blood vessels tighten, which will then send blood to your core and heart to keep you warm. Once you get out, your vessels dilate, and the process of contraction and dilation will help your body flush out toxins.</p>

<h3><strong>The Benefits Of Ice Baths:</strong></h3>

<ul>
	<li>Promotes healing of muscles and joints</li>
	<li>Reduces inflammation after physical exercise by flushing lactic acid</li>
	<li>Increases metabolism as your body responds to a temperature change</li>
	<li>Speeds up recovery after strenuous exercise as well as injuries</li>
	<li>It May help burn fat as your body will need to burn more energy to keep you warm.</li>
</ul>

<h3><strong>How Does A Magnesium Salt Bath Work?</strong></h3>

<p>Magnesium salt bath or Epsom salt bath is a form of recovery therapy that many athletes use to soothe tired muscles. You&rsquo;ll immerse your body in a warm bath with Epsom salts. You need to soak for at least 15 minutes. The amount will depend on how much you want to use it.</p>

<p>You can use your own bath and Epsom salt at home, or you can go to a Float Tank centre, where you&rsquo;ll immerse in a float pod with a concentrated amount of Epsom solution.</p>

<h3><strong>How Can Magnesium Salt Baths Help You?&nbsp;</strong></h3>

<p>When you practice strenuous exercise or exercise regularly, your body can start to feel tight and sore. This can prevent you from going back to the gym or not performing to your full potential. Speeding up your recovery can make all the difference so that you can get that one extra rep or set.</p>

<p>When you immerse your body in an Epsom salt bath, you&rsquo;ll help to relax muscles and your mind after a hard workout. A magnesium salt bath can also help increase the absorption of magnesium and sulphate as they are easily absorbed through the skin.</p>

<h3><strong>The Benefits Of Magnesium Salt Bath:</strong></h3>

<ul>
	<li>Decrease inflammation after physical exercise</li>
	<li>Speeds up recovery after strenuous workouts</li>
	<li>Relieve muscular soreness as it acts as a muscle relaxant</li>
	<li>Minimise the effects of painful muscular cramps</li>
</ul>

<h3><strong>Contrast Therapy:</strong></h3>

<p>This type of therapy uses both cold and hot water immersion. The hot water will open and dilate blood vessels (vasodilation), while the ice-cold water will constrict blood vessels (vasoconstriction). By alternating between the two, you can create a muscle pump effect. This blood flow contrast will effectively flush out your system from lactic acid and waste.</p>

<h3><strong>How Does Contrast Therapy Work?</strong></h3>

<p>With this type of recovery therapy, you&rsquo;ll immerse your body in cold and hot water baths. You&rsquo;ll expose your body to contrast temperature by jumping in an ice-cold bath for a few minutes and then jumping into a spa or hot shower.</p>

<h3><strong>The Benefits of Contrast Therapy:</strong></h3>

<ul>
	<li>Better improved circulation of blood</li>
	<li>Relief to muscle joint and muscles</li>
	<li>Increase of metabolism</li>
	<li>Reduce mental stress and anxiety</li>
	<li>Better deeper sleep and clearer skin</li>
</ul>

<h3><strong>Other Recovery Methods:</strong></h3>

<p>There are other methods used to speed recovery these include:</p>

<ul>
	<li>Deep tissue massage</li>
	<li>Light stretching</li>
	<li>Foam rolling</li>
	<li>Dynamic range of motion exercises such as yoga</li>
	<li>Acupuncture</li>
	<li>Cupping</li>
</ul>

<h3><strong>Summary:</strong></h3>

<p>Whether you are thinking of immersing yourself in ice-cold water or having a relaxing magnesium salt bath, this type of therapy gives you many benefits to your body and mind. From a speedy recovery after strenuous exercise to better sleep, ice and magnesium baths are also very effective to get rid of toxins. Try it out&nbsp;and speed up your recovery&nbsp;so you can get back to exercising again!</p>


There are many ways to help the body and muscles recover after exercising. Speed up your recovery with these tips: use an ice-cold bath, magnesium salt bath or contrast therapy. 

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Speed Up Recovery with These Tips 

<h2 >1. The Ultimate &#39;Brain Hack'</h2>

<p>Get ready for it..... SLEEP! I know it&#39;s not the most exciting tip, but go a few nights without it and see how well you function! Even though it&#39;s so simple, and you hear it all the time, how many of us always have a fantastic sleep? I&#39;m going to be that nagging voice right now that says to go to bed earlier!</p>

<h3> Sleep Hacks:</h3>

<ul>
	<li>Turn the dial down (or off) on your caffeine consumption.</li>
	<li>Get more bright light exposure during the day and decrease your blue light exposure from electronics like your phone and laptop.</li>
    <li>Shut off electronics 2 hours before bed. </li>
	<li>Read a book before bed to help you switch off </li>
    <li>Take the time to do a restorative practice like meditation or gentle stretching./li>
	<li>Reserve the bedroom for sleep and sex!</li>
	<li>Use breathing techniques to promote a calming response and let your body and mind drift off into dreamland.</li>
	<li>Don't check the time if you wake up during the night. Go to a different room and read a book until you feel tired again, or focus on a meditation practice, to help you drift back to sleep.</li>
</ul>

<p><strong>Is sleep often a struggle for you? </strong>Find some solutions <a href="https://www.nutritionwarehouse.com.au/sleep-aids.html">right here</a>.&nbsp;</p>

<h2 >2. Change Your Diet</h2>

<p>Is your diet fueling your brain and helping you kick goals, or is it veering your energy off track? If you are constatly looking for coffee and a sugar hit then this two con only get you so far. having the right amoutn of nutrietns will help you fuel your body and mind. Adding healthy fats, protein and complex carbohydrates will help you have steady energy that your mind needs to function at its best!</p>

<h3>Here&#39;s a sample diet:</h3>

<p><strong>Breakfast:&nbsp;</strong>Coffee or green tea + Scrambled eggs cooked with coconut oil + sauteed spinach + supplement with 1&nbsp;<a href="https://www.nutritionwarehouse.com.au/general-health.html" target="_blank">Omega 3 fish oil capsule</a>.</p>

<p><strong>Lunch:</strong>&nbsp;Brown rice buddha bowl with different coloured veggies.</p>

<p><strong>Dinner:</strong>&nbsp;Pan-fried wild-caught salmon seasoned with dukkah, with a side of broccolini, avocado and sweet potato.</p>

<p><strong>Snacks:&nbsp;</strong>Walnuts, homemade kale chips, berries, a&nbsp;<a href="https://www.nutritionwarehouse.com.au/protein.html" target="_blank">protein shake</a>.</p>

<p>And plenty of water throughout the day!</p>

<p> <a class="btn btn-success" href="https://supplements.nutritionwarehouse.com.au/whey-or-plant-based-protein-which-one-is-better"role="button" target="_blank">Find Out the Difference Between Plant and Whey Protein&nbsp;</a></p>


<h2 paraeid="{4eb8acb5-69db-412d-a612-db38f285de2b}{175}" paraid="1538867289">3. Discover the Power of Nootropics&nbsp;</h2>

<p ><a href="https://www.nutritionwarehouse.com.au/nootropics.html?p=1" target="_blank">Nootropics </a> also known as &lsquo;cognitive&nbsp;enhancers&rsquo;, work to support cognitive performance- helping your focus, alertness, memory and mood!</p>

<p>They can assist the brain by enhancing mitochondrial activity (the powerhouse of the cell!), helping fatty acid transport to brain cells and increasing the uptake of oxygen and nutrients in the brain. For example, Acetyl-l-carnitine (ALCAR-&nbsp;also sold as a fat burner) is a precursor to acetylcholine, which functions as a neurotransmitter and neuromodulator. It is vital for your brain in terms of focus, alertness, memory and motivation, and the&nbsp;neuroprotective properties have been studied concerning neurodegenerative diseases such as Alzheimer&#39;s.&nbsp;&nbsp;</p>

<p><small> <strong> Blog updated by Camila Griffin 9/01/2024</strong></small></p>

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<ul>
	<li>A. Spagnoli, U. Lucca, G. Menasce, L. Bandera, G. Cizza, G. Forloni, M. Tettamanti, L. Frattura, P. Tiraboschi, M. Comelli, U. Senin, A. Longo, A. Petrini, G. Brambilla, A. Belloni, C. Negri, F. Cavazzuti, A. Salsi, P. Calogero, E. Parma, M. Stramba-Badiale, S. Vitali, G. Andreoni, M. R. Inzoli, G. Santus, R. Caregnato, M. Peruzza, M. Favaretto, C. Bozeglav, M. Alberoni, D. De Leo, L. Serraiotto, A. Baiocchi, S. Scoccia, P. Culotta, D. Ieracitano Long‐term acetyl‐L‐carnitine treatment in Alzheimer&#39;s disease. Neurology Nov 1991, 41 (11) 1726; DOI: 10.1212/WNL.41.11.1726</li>
	<li>Bellar D, LeBlanc NR, Campbell B. The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr. 2015;12:42. Published 2015 Nov 17. doi:10.1186/s12970-015-0103-x</li>
	<li>Daiello et. Al, L., 2015. Association Of Fish Oil Supplement Use With Preservation Of Brain Volume And Cognitive Function. [online] ScienceDirect. Available at: <https: abs="" article="" pii="" s155252601400079x="" science="" www.sciencedirect.com=""> [Accessed 17 September 2020]. </https:></li>
	<li>Frank, K., Patel, K., Lopez, G. and Willis, B., 2020. Theanine Research Analysis. [online] Examine.com. Available at: <https: examine.com="" supplements="" theanine=""> [Accessed 17 September 2020]. </https:></li>
	<li>Here, S., Guide, N., Nootropics, L., Nootropics, B. and Take, W., 2020. The Definitive Guide To Nootropics &ndash; Nootropics Expert. [online] Nootropicsexpert.com. Available at: <https: nootropics-guide="" nootropicsexpert.com=""> [Accessed 17 September 2020]. </https:></li>
	<li>Parker, A.G., Byars, A., Purpura, M. et al. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr 12, P41 (2015). https://doi.org/10.1186/1550-2783-12-S1-P41</li>
	<li>Right as Rain by UW Medicine. 2020. 10 Foods To Boost Your Memory. [online] Available at: <https: body="" food="" foods-for-brain-health="" rightasrain.uwmedicine.org=""> [Accessed 17 September 2020].</https:></li>
	<li>White, H.L., Scates, P.W. Acetyl-L-carnitine as a precursor of acetylcholine. Neurochem Res 15, 597&ndash;601 (1990). https://doi.org/10.1007/BF00973749</li>
</ul>
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Top 3 keys to supercharge your focus. Ready to upgrade your mental focus for your best performance yet? Read on!

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Supercharge Your Focus NOW

<p>From dusk to dawn, here are 6&nbsp;tips to set yourself up for the most productive day!</p>

<h3>1. Wake up earlier!</h3>

<p>You&rsquo;re probably tired (pun intended) of hearing about how great waking up early is. We are all guilty of listening to the early morning devil who advocates for us to stay in bed. However, we can&rsquo;t deny there are undeniable benefits to seizing the day, and you&rsquo;re missing out on them by hitting that damn snooze button.</p>

<p>The earlier you wake up, the more time you&rsquo;ll have to get stuff done &ndash; it&rsquo;s that simple.</p>

<h3>2. Make your bed</h3>

<p>It might be a small accomplishment, but making the bed sets the tone for the entire day. It&rsquo;s all about setting an intention to do the little things that bring about an orderly, thoughtful, responsible, balanced, or successful aspect to your life.</p>

<h3>3. Include Coffee in your morning routine</h3>

<p>Coffee is a non-negotiable for most! It&rsquo;s a great resource for waking you up and getting you mentally ready for the day. The caffeine in coffee is a stimulant that can act as a pre-workout or even a sleepiness blocker. This way, you can focus on your tasks for the day and stay alert!&nbsp;</p>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://recipes.nutritionwarehouse.com.au/tiramisu-overnight-weetbix" target="_blank">Recipe: Tiramisu Overnight Weetbix</a></h3>

<h3>4. Move your body</h3>

<p>Participating in regular movement during your day has proven benefits for both our minds and bodies, such as;</p>

<ul>
	<li>Releases endorphins and helps relieve stress</li>
	<li>Improves mental health and elevates your mood</li>
	<li>Allows us to take a break from &lsquo;the everyday&#39; tasks</li>
	<li>Provides an outlet for self-expression</li>
	<li>Healthier bones, muscles and organs</li>
</ul>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://weight-loss.nutritionwarehouse.com.au/weight-loss-with-one-cup-of-coffee" target="_blank">Read More:&nbsp;Weight Loss with One Cup of Coffee</a></h3>

<h3>5. Reward your body with nutritious foods</h3>

<p>Eating a healthy diet is all about feeling great, having more energy, improving your health, and boosting your mood. The foods you eat should fuel your body and the activities you do, which will ultimately affect your overall health.&nbsp;</p>

<h3>6. Implement a good night-time routine</h3>

<p>Having an evening routine allows you the time and space to physically and mentally decompress after a long day. Here are our recommendations to optimise your night-time routine;</p>

<ul>
	<li>Limit screen time</li>
	<li>Avoid eating right before bed&nbsp;</li>
	<li>Spend the time looking after your skin</li>
	<li>Read 10 pages of a book</li>
	<li>Supplement magnesium and ashwagandha&nbsp;</li>
</ul>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://supplements.nutritionwarehouse.com.au/get-more-out-of-your-morning-coffee" target="_blank">Read More: Get More Out of Your Coffee</a></h3>


<h4>Shop BYS Products:</h4>

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Empower your day with these six tips and get more out of your day! Set yourself up for the most productive day with the range of products from Before You Speak!Order now.

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The Best Routine to Empower Your Day

<p>The festive season is well and truly underway. Running from November to January, the silly season can be one of overindulgence, low activity, more stress and for some, a period of loneliness and family friction. We&rsquo;ve rounded up the Top 5 tips for you to enjoy a healthy Christmas and look after your physical, mental, and emotional wellbeing during the season of sun, fun and lots of food and booze!</p>

<h2><strong>Avoid Overindulging</strong></h2>

<p>It goes without saying that Australians love a tipple, but did you know that the average alcohol intake during the festive period actually triples? Drinking doesn&rsquo;t just affect your liver, quality of sleep and dare we say, poor decision making, alcohol and soft drinks are not great for our waistlines. Try to hydrate in between drinks with water or choose low alcohol and low-calorie options while alternating between non-alcoholic and alcoholic options. Perhaps nominate yourself as the designated driver and remember, you don&rsquo;t have to drink at every single occasion either.</p>

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<p><img alt="lemon water" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1638311331/LIfestyle/560/xmas_weight_scale.jpg" /></p>
</div>

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<p>Food, glorious food will be in abundance over this time. There are few of us who can stick to a calorie-controlled plan during Xmas and really, who wants to? Don&rsquo;t put too much pressure on yourself to eat perfectly throughout the season but try little tricks such as filling your plate with salad and veggies plus some protein before indulging in dessert or carb heavy options.</p>

<p>Dish up your own food so that you have control over your portion sizes and if you&rsquo;re tempted to go in for seconds, wait 20 minutes for your food to digest and check in with yourself to see if you&rsquo;re hungry or just thirsty.</p>
</div>
</div>

<p>Accredited dietician and nutritionist <a href="https://www.instagram.com/thepnwclinic/" target="_blank"><strong>Kiah Paetz</strong></a>&nbsp;from Plant Nutrition Wellness&nbsp;has a few tricks up her sleeve...&nbsp;&quot;To feel more in control when eating your delicious Christmas lunch, don&#39;t skip breakfast! When we have more than four hours in between meals, we have a higher risk of binge eating the next meal. This leaves us uncomfortably full, tired and guilty that we overate. Have a breakfast containing protein and low GI carbohydrates to keep you satiated until lunch comes around.&quot;</p>

<h2><strong>Get Active</strong></h2>

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<p>It can be tempting to laze around all day, particularly after a heavy meal, and many families have a tradition of watching Christmas movies, but inactivity can contribute to weight gain and feelings of stress or overwhelm. <a href="https://www.instagram.com/easynutrition_katiethorp/?hl=en" target="_blank"><strong>Katie Thorp</strong></a>, senior nutritionist at RDI Nutrition, offers her top tip to staying active: &quot;You don&rsquo;t have to miss out on the festive fun just to exercise, rather, be the festive fun! Get&nbsp;everyone involved. Get the kids together and go for a walk or ride, play a game of cricket, or head to&nbsp;the bowling green for a roll&hellip;Take every opportunity you can to get outdoors, move your body and&nbsp;get some much-needed exercise and fresh air.&quot;&nbsp;</p>
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<p><img alt="eggs" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1638310736/LIfestyle/560/Dad_and_daughter_laughing_on_kayak.jpg" /></p>
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<h2><srtong>Have Fun</strong></h2>

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<p><img alt="lemon water" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1638310736/LIfestyle/560/Girls_laughing_on_beach.jpg" /></p>
</div>

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<p>During the festive season, there are great expectations of warmth, family, and connectedness but with a massive Christmas lunch to prepare, presents to buy or the in laws camping in the kid&rsquo;s room, Christmas can fast become a period of stress and anxiety.</p>

<p>In fact, research has shown that Christmas is one of life&rsquo;s six most stressful events (divorce, moving house and changing jobs are on that list) so take your foot off the accelerator and take time to prepare and delegate.</p>
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<p>Ask for help, plan your gifts, and take time out to get perspective on what really matters during this time and have fun! Amber Clarke, a Mindset Coach from Miracle Mindset Coaching&nbsp;agrees: &quot;Science&nbsp;literally says that having fun reduces stress.&nbsp;Your mind relies on you having fun to boost your mood and get a release of those happy hormones. It&#39;ll help forget your worries, even if just for a short while and you can enjoy your time over Christmas.&nbsp;&#39;Tis the season to be jolly after all!&quot;</p>

<h2>Look After Yourself</h2>

<p>It&rsquo;s ok to admit that for some of us, Christmas can be a lonely and difficult time of year. Family frictions, remembering the loss of loved ones no longer at the dinner table or simply being apart from those closest to us can induce feelings of depression and despair.</p>

<p>Studies have shown that altruism (that is, doing kind and selfless things for others) is a wonderful way to uplift your mood and refocus your priorities. Volunteering or working at a charity might be a mutually beneficial way to help those less fortunate but also fill up your time during a period when many are too busy but you&rsquo;re not. Don&rsquo;t let stress and depression ruin your festive period, reach out to a mental health gp and ask for help from friends or family.</p>

<h2><strong>Enjoy the Moment</strong></h2>

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<p>It can be easier said than done to be present and soak up all the warm and fuzzy feelings that come with Christmas.</p>

<p>But as Amber points out, living in the moment is an imoprtant tip to help&nbsp;us destress: &quot;Be present. Being present is an important aspect of living in the moment.&nbsp;When we live in the moment, it allows us to release judgement and stress and enjoy our time. During the silly season, it&#39;ll give us the opportunity to experience&nbsp;it rather than just exist through it.&quot;</p>

<p>&nbsp;</p>
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<p><img alt="eggs" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1638310736/LIfestyle/560/Friends_xmas_cheers.jpg" /></p>
</div>
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<p>Remember, if you continue to practice healthy habits, remain active, enjoy yourself and help others, you can sail through this busy time and sprinkle a little festive cheer everywhere you go!</p>

<p>&nbsp;</p>


Here are our top 5 tips for staying healthy and sane during the festive period.

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How to Enjoy a Healthy Christmas

<p > If you’ve been wanting to try intermittent fasting but are used to eating 6 meals a day or can’t imagine not eating breakfast or dinner, this one’s for you. Starting (and maintaining) a new habit can be tough, but easing your way into it can feel like less of a shock to the system. </p>
<h2> Our 5 Tips to Ease Into Intermittent Fasting:</h2>  

<h3 >1. The 16:8 Method</h3>

<p >There are many types of fasting, but here's the one that many fitness lovers stick to when it comes to intermittent fasting. 16:8 or 'Leangains' method supports your body's internal clock, the circadian rhythm. This means that you’re fasting for 16 hours and have an eating window of 8 hours. Essentially, you’ll either skip breakfast or your dinner, depending <a href="https://nutrition.nutritionwarehouse.com.au/intermittent-fasting-3-ways" target="_blank"> on your schedule</a>. Though your hunger hormones do get adjusted to an intermittent fasting schedule, you may be wondering, how can you go from being used to eating all the time to suddenly nothing? </p>


<h3>2. Try a Modified Fast</h3>

<p>A strict fast would be nothing but water (some people even do a dry fast!).The next strict option would be black coffee or tea only (hold the sugar and cream!). This way, you're not ingesting any calories, avoiding a blood sugar spike. However, for us mere mortals, this may be quite a mental and physical stretch. If you're not quite ready to take the plunge, you can ease into it with some help:</p>

<p><strong>Consume quality fats (with or without coffee):</strong></p>

<p >One of the reasons to fast is not to spike your blood sugar. By consuming particular fats, you can stave off hunger and keep energised while on an intermittent fasting diet plan. MCT (Medium Chain Triglycerides) oil is a tool athletes and keto adherents use. Keeping to a keto diet during the day can help ketone production and be an excellent way to keep your modified fast going. You’ll find MCT in the famous Bulletproof Coffee and in products like:</p>

<p><strong>You&#39;ll also find it in products like:</strong></p>

<ul>
	<li >
	<p><a href="https://www.nutritionwarehouse.com.au/products/performance-coffee-by-before-you-speak?variant=42403454157027" target="_blank">One - High Performance Coffee by Before You Speak
</a></p>
	</li>
	<li >
	<p><a href="https://www.nutritionwarehouse.com.au/products/coffee-switch-by-switch-nutrition?variant=42404394893539" target="_blank">Coffee Switch by Switch Nutrition </a></p>
	</li>
</ul>

<h3>3. Have Enough Calories for Your Last Meal</h3>

<p >Not only enough calories, but make sure that your meal is actually going to make you full! If you eat slow-digesting fats, volume with fibre and satiating protein, you’ll find you can go much further than if you just ate carbohydrates. If you're looking to break your fast at noon, try a hearty dinner that will help keep you going so you don't wake up starving. </p>

<p>Note: that doesn't mean eat until you burst! If you eat too much, you'll set yourself up for poor sleep. Plus, if you are to lose body fat, the most important thing is to keep to a calorie deficit. 
</p>

<h3>4. Treat It Like an Experiment</h3>

<p>When something is an 'experiment', it takes away some of the severity of starting a routine that might last forever. Instead of approaching it with anxiety and a sense of duty, you can instead look at it with curious eyes. Do you journal? Journaling is great for many purposes, but in relation to intermittent fasting, it can be useful to track your energy levels, mood, sleep and how you feel after you eat certain foods. That way, you can make adjustments to your intermittent fasting diet plan where needed. If you're just trying out fasting because of the potential weight loss benefits, then these supplements can help you get better results overall!</p>


<h3>4. Focus on the Benefits</h3>

<p>What are the biggest benefits of intermittent fasting to you? If you’re already aware of the <a href="https://nutrition.nutritionwarehouse.com.au/intermittent-fasting-lose-fat-live-longer" target="_blank">general benefits of fasting</a> (and that’s why you’ve started it), start imagining how great you'll look and feel once you've completed your goal.</p>



<p>*Always, consult your health practitioner for the right advice for you. This article is intended to be for educational purposes only.&nbsp;Fasting is not suitable for everyone.</p>

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<p>Antoni, R., Johnston, K., Collins, A., &amp; Robertson, M. (2017). Effects of intermittent fasting on glucose and lipid metabolism.&nbsp;Proceedings of the Nutrition Society,&nbsp;76(3), 361-368. doi:10.1017/S0029665116002986&nbsp;</p>

<p>Klempel, M.C., Kroeger, C.M., Bhutani, S.&nbsp;et al.&nbsp;Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women.&nbsp;Nutr&nbsp;J&nbsp;11,&nbsp;98 (2012).&nbsp;<a href="https://doi.org/10.1186/1475-2891-11-98" rel="noreferrer noopener" target="_blank">https://doi.org/10.1186/1475-2891-11-98</a>&nbsp;</p>

<p>Gibas MK, Gibas KJ. Induced and controlled dietary ketosis as a regulator of obesity and metabolic syndrome pathologies. Diabetes Metab Syndr. 2017;11 Suppl 1:S385-S390. doi:10.1016/j.dsx.2017.03.022</p>

<p>Moro, T., Tinsley, G., Bianco, A.&nbsp;et al.&nbsp;Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.&nbsp;J&nbsp;Transl&nbsp;Med&nbsp;14,&nbsp;290 (2016). https://doi.org/10.1186/s12967-016-1044-0&nbsp;</p>

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Intermittent fasting is not for everyone, but if you are keen to try it out, here are our 5 tips to help you ease into intermittent fasting.

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How To Ease Into Intermittent Fasting

<p>Several things happen in your body when you don't eat for a while. The main benefits are found when the body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible during a time when no calories are consumed.</p>

<p>Here is a quick look at some of the beneficial changes that occur in your body during fasting:</p>

<ul>
	<li><strong>Insulin levels:</strong> Blood levels of insulin drop significantly, promoting insulin sensitivity while also facilitating fat burning.</li>
	<li><strong>Human Growth Hormone:</strong> During fasts, blood Growth Hormone levels may increase as much as 5-fold! Growth Hormone has been touted as the ‘anti-aging hormone’, and higher levels of this hormone can facilitate significant fat burning and muscle gain..</li>
	<li><strong>Cellular repair:</strong> The body induces important cellular repair processes, such as removing waste material from cells, repairing damaged DNA, supporting general health and removing dead or damaged Mitochondria.</li>
	<li><strong>Gene expression:</strong> There are beneficial changes in several genes and molecules related to longevity and protection against disease.</li>
</ul>

<h3>So What&#39;s the Bottom Line?</h3>

<p>When you start intermittent fasting, insulin levels drop, and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express. To simplify further, your body heals, grows and burns fat!</p>

<p>Now that we have established how intermittent fasting works, the remainder of this article will focus on several fasting models./p>

<p>Here are 3 of the most popular ways to implement a fasting diet plan:</p>

<h3>1. The 5/2 Diet</h3>

<p>This is a popular introduction to intermittent fasting times for a number of reasons, but primarily because it does not involve fully-fledged fasting. It is essentially a structured approach to calorie restriction.</p>

<p>The basics of this intermittent fasting diet plan are on two non-consecutive days of the week, you will eat approximately 25% of your daily caloric needs.</p>

<p>For the average male, this will work out to be around 500-600 calories, and for the average female, it will be approximately 350-400 calories. </p>

<p>This diet will generate a calorie deficit of approximately 3000 calories per week in men or 2200 in women per week, which is nearly half a kilogram of weight loss worth of calories you are no longer consuming every week!/p>

<p>It&rsquo;s that simple! Eat normal 5 days per week and restrict calories on the other two days. It is relatively easy to stick to and it will benefit your health.</p>

<h3>2. The 16/8 Intermittent Fast (IF)</h3>

<p>Popularised by such celebrities as Terry Crews and Joe Rogan, the 16/8 intermittent fasting approach is perhaps the most flexible and adaptable strategy to implement.</p>

<p>Essentially, you fast for 16 hours of the day and restrict food into a convenient 8-hour window. An example would be having an ‘eating window’ from 10 am to 6 pm and then fast times until the next morning at 10 am.</p>

<p>Most people can withhold breakfast until 10 am, and most can have dinner by 6 pm, allowing 16 hours of fast times where they are repairing, building and burning.</p>

<h3>3. 24-hour Fasts</h3>

<p>Definitely the least popular of all the fast times, the 24-hour straight fast has fantastic health benefits. However, there is one major drawback... VERY few people have the willpower to not eat for 24 hours straight on a regular basis! /p>

<p>This is not to discredit the method! 24-hour Fasts will have the most pronounced health benefits for significant weight loss, cell repair and hormonal optimising of all 3 fast times approaches.</p>

<p>For example, provided you normally eat on days not fasting, the average male with a 2000-calorie daily requirement will lose approximately 300 grams, or 1/3rd of a kilogram per week, just from one day of intermittent fasting per week!</p>

<p>For example, provided you normally eat on the days not fasting, the average male with a 2000-calorie daily requirement will lose approximately 300 grams, or 1/3rd of a kilogram per week, just from one day of fasting per week!</p>


The main benefits are found when the body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible during a time when no calories are consumed.

intermittent-fasting.jpg

Intermittent Fasting - 3 Ways

<p>Always in a rush come morning time? Want to hit that snooze a couple more times but you don&#39;t want to skimp out on a good brekkie? These quick and easy options will have you start your day in a happy-food-mood way!&nbsp;</p>

<p>&nbsp;</p>

<h3>1. Avo Toast With Egg</h3>

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<p><img alt="Avocado toast" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618785438/Nutrition/418/Protein-breakfast-avocado-toast.jpg" /></p>
</div>

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<p>A toast to our favourite superfood - avocado! If you&#39;re a savoury fan, then you can&#39;t go past this nutritious brekkie. Full of heart-healthy fats, avocado is your real food multivitamin that also contains fibre to keep you fuller for longer. It&#39;s no secret that smashed avo on toast is a favourite for Aussies - but you don&#39;t have to give up your house deposit to enjoy this nutritious powerhouse.</p>

<p>A quick and easy option, it takes no skill and almost no time to create a delicious avo spread that is perfect for any choice of toast. Add some vitamin-rich greens and protein (eggs), and you&#39;ve got a cafe-style brekkie that provides a healthy dose of nutrition to start your day in the best way!</p>

<p>If you&#39;re always rushing out the door, you can pre-prepare hard-boiled eggs, use raw greens and even pre-prepare&nbsp;your avo, adding a squeeze of lemon juice to prevent it from turning brown.</p>

<p>&nbsp;</p>

<p>&nbsp;</p>
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<h3>2. Protein Pancakes</h3>

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<p>Hands down my favourite breakfast option! You can make your own pancake mix or get a store-bought one - even better, one like <a href="https://www.nutritionwarehouse.com.au/plant-based-pancakes-by-macro-mike.html" target="_blank">Plant Based Pancakes by Macro Mike</a> really hits the spot!</p>

<p>If you make your own, my go Protein Pancake is made up of:</p>

<ul>
	<li>0.5 scoop protein powder</li>
	<li>2 tablespoons of buckwheat flour</li>
	<li>2 egg whites</li>
	<li>2-3 tablespoons of almond milk</li>
</ul>

<p>This is a fairly low-cal option so if you&#39;re looking to make gains then double up the recipe or load up on some toppings!</p>
</div>

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<p><img alt="Protein breakfast pancakes" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618785042/Nutrition/418/protein-breakfast-pancakes.jpg" /></p>
</div>
</div>

<h3>3. Protein Muesli</h3>

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<p><img alt="Protein breakfast muesli" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618785356/Nutrition/418/protein-breakfast-muesli.jpg" /></p>
</div>

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<p>Muesli is often a staple at the local cafe but you don&#39;t have to wait to make it a regular in your routine. Healthier than other cereals, you can make your own muesli at home to last you for a long time.&nbsp;</p>

<p>&nbsp;All you need is your desired amounts of:</p>

<ul>
	<li>Rolled oats</li>
	<li>Rolled grains</li>
	<li>Dried fruit</li>
	<li>Nuts and seeds</li>
</ul>

<p>Make it even more tantalising for those winter months by adding delicious warming spices like cinnamon, cardamom and nutmeg.</p>

<p>Don&#39;t have a spare moment? When you want all the muesli-goodness without the fuss, turn to <a href="https://www.nutritionwarehouse.com.au/protein-muesli-by-herman-brot.html" target="_blank">Protein Muesli by Herman Brot </a>- with almost 20g of protein and only 3.5g of sugar, it&#39;s an ideal solution to when you need steady energy to last you the day.&nbsp;</p>
</div>
</div>

<p>&nbsp;</p>

<h3>4. Breakfast Smoothie</h3>

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<p>For the ultimate quick breakfast, the smoothie is so simple and easy, you just can&#39;t really mess it up. With endless options of ingredients, you can truly design it to fit your own taste buds. If you&#39;re adding heaps of fruit,&nbsp;I recommend <a href="https://nutrition.nutritionwarehouse.com.au/5-easy-protein-breakfasts-under-5-minutes?d=1" target="_blank">Ultimate Plant Protein by b Raw</a>&nbsp;in Vanilla Bean for your protein boost. This vanilla&nbsp;flavour that can easily blend in with almost any recipe.</p>

<p>A simple mix you can make is:</p>

<ul>
	<li>1 cup of almond milk (preferably unsweetened)</li>
	<li>1 serve of <a href="https://nutrition.nutritionwarehouse.com.au/5-easy-protein-breakfasts-under-5-minutes?d=1" target="_blank">Ultimate Plant Protein by b Raw</a></li>
	<li>1 medium frozen banana</li>
	<li>1/4 cup of rolled oats or rice flakes</li>
</ul>

<p>Optional: Coconut Butter or Peanut Butter for extra cals and creaminess! Or if you want a real energy boost without tons of caffeine, throw in a tablespoon of raw cacao powder.</p>

<p>If you&#39;re REALLY short on time, you can opt for a <a href="https://www.nutritionwarehouse.com.au/meal-replacement.html" target="_blank">meal replacement shake</a>. They often contain a hearty dose of protein, carbs and fats made from real food ingredients plus the vitamins and minerals you need to charge up your day.</p>
</div>

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<p><img alt="protein breakfast smoothie" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618785278/Nutrition/418/Protein-breakfast-vanilla-smoothie.jpg" /></p>
</div>
</div>

<p>&nbsp;</p>

<h3>5. Chia Pudding</h3>

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<p><img alt="chia pudding" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618284576/Nutrition/418/protein-breakfast-chia-pudding.jpg" /></p>
</div>

<div class="col-md-6 col-2">
<p>Chia Pudding is the ultimate lazy breakfast - make it ahead of time and you&#39;ve got plenty of brekkie ready to go.&nbsp;</p>

<p>Full of fibre, healthy omega-3 fatty acids, chia seeds can help fend off hunger pangs for hours. As chia seeds expand in water and help give you a sense of fullness, they are also&nbsp;super handy if you&#39;re dieting!</p>

<p>All you need is:</p>

<ul>
	<li>2 tablespoons of chia seeds</li>
	<li>1/2 cup of unsweetened almond milk</li>
	<li>Your desired amount of sweetener (like honey)</li>
	<li>Your choice of fruit on top (berries always work well!)</li>
</ul>

<p>For an added boost of sweetness and protein look to a delicious <a href="https://www.nutritionwarehouse.com.au/protein.html" target="_blank">protein powder</a>. A yummy <a href="https://www.nutritionwarehouse.com.au/protein.html" target="_blank">protein powder</a>&nbsp;that you look forward to can give you an extra satiety factor and even make the pudding sweet enough to not need honey.&nbsp;</p>
</div>
</div>

<p>Want more inspo?<strong> <a href="https://recipes.nutritionwarehouse.com.au/" target="_blank">Check out our recipe section right here.</a></strong></p>

<h3>Recommended Products:</h3>

<div class="row">
<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1554765242/Nutrition/258/b-raw-ultimate-plant-protein.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Ultimate Plant Protein by b Raw</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/protein-muesli-by-herman-brot.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618785478/Nutrition/418/Herman-Brot-Protein-Muesli.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Protein Muesli by Herman Brot</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/protein-muesli-by-herman-brot.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/plant-based-pancakes-by-macro-mike.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1618286643/Nutrition/418/Plant-protein-pancakes-macro-mike.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Plant Based Pancakes by Macro Mike</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/plant-based-pancakes-by-macro-mike.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>


Learn about quick and easy high-protein breakfast options. Simple and healthy breakfast ideas will help you get stronger, feel fitter and more organised during your work week. By eating protein, you'll have what you need for muscle growth.

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5 Easy Protein Breakfasts Under 5 Minutes

Imagine giving your immune system a mega boost. With a healthy dose of vitamins, minerals, and L-Glutamine, your immune cells become high-performing, and the health of your intestinal cells, key players in your body's immune response, is maintained at its peak.



Red_Dragon_Blog_cover.jpg

Unleashing the Power Duo: L-Glutamine and Red Dragon Nutritionals Greens - Gut + Immunity Blend

<p>It&rsquo;s no secret that most people probably don&rsquo;t eat enough greens in their day-to-day routine. According to the Australian Dietary Guidelines, we should be consuming at least 5 serves of vegetables daily. That is including a variety of foods such as dark greens or cruciferous, root vegetables, legumes, beans and other vegetables.</p>

<p>With our busy lifestyle and&nbsp;activities, many people tend to forget about their health. We move less and eat more rich foods, which eventually affects our health. Poor health and lifestyle can increase the risk of high blood pressure, type 2 diabetes, and muscle, bone and respiratory disorders, to list a few.</p>

<p>Making positive changes to your lifestyle will help you improve your life. You must take control of your life so it leads&nbsp;to improvements. Start with small changes such as:</p>

<ul>
	<li>Moving your body for 30 minutes. It can be a walk around the block, playing with the kids or going to work on your bike.</li>
	<li>Eat a healthy breakfast to give your body the nutrients needed to start the morning with energy and power, helping you tackle the day ahead.</li>
	<li>Plan easy healthy meals for when you are busy and don&rsquo;t have a lot of time to cook. This helps to prevent poor food choices.</li>
	<li>Choose water instead of soft drinks, cordial, fruit drinks, energy drinks and flavoured/vitamin water.</li>
	<li>When you are hungry, fill up with lots of vegetables and fruits that will provide you with the nutrients needed for a healthy and balanced diet.</li>
	<li>Don&rsquo;t spend a long time sitting down, have little breaks from the computer, go for a walk or just a quick&nbsp;stretch.</li>
</ul>

<div class="row">
<div class="col-md-3 col-xs-6" style="margin-bottom:10px"><img alt="Cookies and Cream protein doughnut" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1566437703/Nutrition/276/man-riding-bike.jpg" /></div>

<div class="col-md-3 col-xs-6" style="margin-bottom:10px"><img alt="Cookies and Cream protein doughnut" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1566437695/Nutrition/276/vegetables-fruits-small.jpg" /></div>

<div class="col-md-3 col-xs-6"><img alt="Cookies and Cream protein doughnut" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1566437678/Nutrition/276/woman-drinking-water.jpg" /></div>

<div class="col-md-3 col-xs-6"><img alt="Cookies and Cream protein doughnut" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1566437674/Nutrition/276/workers-stretching.jpg" /></div>

<p>&nbsp;</p>
</div>

<p>If you looked at this list and said ok, I could manage a few changes, that&rsquo;s GREAT. But I know we all get busy, and sometimes it&rsquo;s hard to fit in those 5 serves of vegetables and fruit.</p>

<p>So when you are caught in a rush and can&rsquo;t eat that amount, then you can add a green powder. Let me explain a little more here.</p>

<h3>Greens Supplements</h3>

<p>There&#39;s a range of <a href="https://www.nutritionwarehouse.com.au/green-foods.html" target="_blank">green supplements available</a> on the market. But keep in mind that greens supplements ARE NOT the answer to your question&nbsp;when it comes to eating a healthy balanced diet. Adding a green powder supplement to your routine will only <strong>complement </strong>your diet.</p>

<p>There are many benefits to adding greens to your routine. However, you have to remember that this is not a magic powder that will solve all your unhealthy habits problems. You still need to exercise and eat a balanced diet.</p>

<div class="row">
<div class="col-md-6">
<p>Some of the benefits of adding greens to your diet:</p>

<ul>
	<li>It can help to detoxify the body from free radicals.</li>
	<li>May improve energy levels.</li>
	<li>It has lots of antioxidants, which can be anti-inflammatory.</li>
	<li>Some have added probiotics, which are excellent for gut health.</li>
</ul>
</div>

<div class="col-md-6">
<p><img alt="eggs" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1566438285/Nutrition/276/green-powder.jpg" /></p>
</div>
</div>

<p>Adding a green supplement to your current balanced and healthy diet can be beneficial. However, green powders aren&rsquo;t a substitute for fruit and vegetables. To see the benefits of green supplements, you need to be active and eat healthily. This type of supplement is not a miracle supplement. You still need to be dedicated to your health to benefit from it.</p>

<h3>Final Thoughts</h3>

<p>Remember, when you want to change your lifestyle, you need to start with small tweaks to your routine so that you can make those little changes a&nbsp;habit. Living a healthy and active lifestyle will have many benefits. So take one step at a time and change your lifestyle today to reap the benefits in the future.</p>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://www.nutritionwarehouse.com.au/collections/prana-on-m-224" target="_blank">Check out the Prana On Range&nbsp;</a></h3>

<hr />
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<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/super-greens-by-prana-on-pr-2548?variant=42402829566179" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1657234084/Supplements/303/prana-on-super-greens.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Super Greens by Prana On</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/super-greens-by-prana-on-pr-2548?variant=42402829566179" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
</div>
</div>


Most people don’t eat enough greens in their daily routine. According to the Australian Dietary Guidelines, we should be consuming at least 5 serves of vegetables daily. 

Woman drinking green juice

What Are the Benefits of Green Powders?

<p>Many people have the perception that a person eating a plant-based diet won&rsquo;t get enough protein in a day. This couldn&rsquo;t be more far from the truth.&nbsp;&nbsp;</p>

<p>Protein is an essential component in anyone&rsquo;s diet as it helps to build muscle, repair tissue, and produce enzymes, hormones and biochemicals. Protein is not stored in your body like carbohydrates or fats are, therefore, eating protein-loaded foods is important.</p>

<p>We all need a certain amount of protein to keep the body healthy and working the way it should be. Whether you are on a plant-based diet or not, the daily recommended intake of protein is 0.75g/kg for women and 0.84g/kg for men. This number will also vary depending on your daily activity levels and goals.</p>

<h3>Protein and Plant-Based Diets</h3>

<p>Protein is made of amino acids, and a complete protein source will have all 9 essential amino acids (EAAs). EAAs are crucial for our bodies, and many plant-based foods have some essential amino acids but not all.</p>

<p>When it comes to protein and vegetarianism, the food that you choose plays an important role. It&rsquo;s important to eat a variety of wholesome foods to help you achieve all 9 essential amino acids, as many plant-based foods don&rsquo;t have them all.</p>

<p>Some of the myths around plant-based diets are that vegetarians don&rsquo;t get enough iron, zinc, calcium and B12 vitamins. However, if you have a well-planned diet, you will reach all the necessary macro and micronutrients for a complete diet. It&rsquo;s recommended to speak to a professional to get you on the right track when you first start.</p>

<h3>Plant-Based Protein Foods</h3>

<p>Have you decided to go vegan but are not sure how you will get enough protein in your diet? Here are some of the foods that are high in protein:</p>

<div class="row">
<div class="col-md-5 col-xs-12">
<ul>
	<li>Tofu</li>
	<li>Chickpeas</li>
	<li>Amaranth</li>
	<li>Black beans</li>
	<li>Buckwheat</li>
	<li>Chia seeds</li>
	<li>Almond butter</li>
	<li>Green peas</li>
</ul>
</div>

<div class="col-md-7 col-xs-12">
<ul>
	<li>Lentils</li>
	<li>Hemp seeds</li>
	<li>Quinoa</li>
	<li>Spirulina</li>
	<li>Oatmeal</li>
	<li>Pumpkin seeds</li>
	<li>Kidney beans</li>
	<li>Peanut butter</li>
</ul>
</div>
</div>

<h3>Plant-Based Protein Powders</h3>

<p>Raw protein powder is an excellent way to supplement your diet if you are looking for an alternative to eating wholesome foods for some of your meals. Adding protein powder to your diet can be an easier alternative to reaching all 9 essential amino acids.</p>

<p>There is&nbsp;a range of <a href="https://www.nutritionwarehouse.com.au/plant-based-protein.html" target="_blank">plant-based protein powders</a> to choose from, including&nbsp;<a href="https://www.nutritionwarehouse.com.au/rice-protein.html" target="_blank">rice</a>, <a href="https://www.nutritionwarehouse.com.au/pea-protein.html" target="_blank">pea</a>, <a href="https://www.nutritionwarehouse.com.au/soy-protein.html" target="_blank"> soy</a>, <a href="https://www.nutritionwarehouse.com.au/hemp-protein-by-hemp-foods-australia.html" target="_blank">hemp</a> and a <a href="https://www.nutritionwarehouse.com.au/plant-based-protein.html" target="_blank">combination of sources</a>. Choose the protein powder that suits your palate and goals.</p>

<h3>Final Notes</h3>

<p>Plan your meals well, and you&rsquo;ll get all the nutrients necessary for a complete diet. If you are still not 100% sure, talk to a nutritionist about it. There are also plenty of recipes online for delicious and nutritious plant-based meals and snacks.</p>

<h4>Try Out This Vegan Protein:</h4>

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<div class="row">
<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/plant-protein-by-veego?variant=42404178526435" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1678326125/Nutrition/258/Vegoo_Plant_Protein.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Plant&nbsp;Protein by Veego</b>&nbsp;</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/plant-protein-by-veego?variant=42404178526435" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

<hr />

Protein is an essential component in anyone’s diet as it helps to build muscle, repair tissue, and produce enzymes, hormones and biochemicals. Protein is not stored in your body like carbohydrate or fats are.

NW_Blog_Cover_plant_protein.jpg

The Power of Plant Protein

<p>Looking for a quick and easy cookie recipe? Enjoy this creation from Sarah Ky, made with the&nbsp;<a href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" target="_blank">Ultimate Plant Protein by b Raw (Salted Caramel)</a>. Make your day full of delicious gains with these chewy cookies that leave you wanting more!</p>


Add a dose of protein thanks to these chewy biscuits. Super easy to make and created by fit foodie, Sarah Ky, this recipe uses plant-based protein powder to give you a healthy spin on a traditional favourite. If you love Anzac biscuits, then you will love this recipe.

Anzac_Biscuits_Recipe_Blog_Cover.jpg

Chewy Protein Biscuits

<p>Fuel your day with nutritious, delicious and mouthwatering protein waffles using BSN Supplements <strong><a href="https://www.nutritionwarehouse.com.au/products/syntha-6-edge-ultra-premium-protein-by-bsn?variant=42407486783715" target="_blank">Syntha-6 Edge Ultra Premium  Protein - Vanilla </a></strong></p>

<p>Indulge in the fluffy texture and delightful taste while knowing you&#39;re giving your body the fuel it needs to thrive. You can enjoy a guilt-free treat that supports your fitness goals and energises you throughout the day. So, start your mornings off right or enjoy a satisfying snack with these protein waffles, the perfect combination of taste and nutrition.</p>

<div class="row">
<div class="col-md-3 col-xs-6" style="margin-bottom:10px"><img alt="waffles close up " class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1688427806/Recipes/99/waffles_close_up.jpg" /></div>

<div class="col-md-3 col-xs-6" style="margin-bottom:10px"><img alt="BSN Syntha 6 Chocolate Flavour" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1696811080/Recipes/99/BSN_Syntha_6_Edge_Ultra_Premium.jpg" /></div>

<div class="col-md-3 col-xs-6"><img alt="Waffle iron" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1688428347/Recipes/99/waffle_iron.jpg" /></div>

<div class="col-md-3 col-xs-6"><img alt="Waffles with berries on a plate " class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1688428424/Recipes/99/waffles_close_up2.jpg" /></div>

<p>&nbsp;</p>
</div>
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Enjoy a delicious protein waffle made with BSN Supplement Syntha 6 Vanilla Protein. 

Protein_Waffles_BSN_Supplements.jpg

Easy Protein Waffles

<p>Enjoy a delicious cupcake with Body Science&#39;s Low Carb Mousse Protein Dessert. Indulge in a mouthwatering cupcake with delicious high-protein frosting.</p>

<p>The<a href="https://www.nutritionwarehouse.com.au/products/low-carb-mousse-protein-dessert-by-body-science-bsc?variant=42721002488035" target="_blank"> <strong>Low Carb Mousse Protein Dessert</strong></a> contains 148 calories and 23g of protein,&nbsp;only 7.9g of carbohydrates and less than 4g of sugar per serving so that you can enjoy a delicious healthy treat.</p>

<h3>Why is the&nbsp; Low Carb Mousse Protein Desser good for you?</h3>

<ul>
	<li>Support guilt-free dessert eating</li>
	<li>Support protein intake</li>
	<li>Low carb, fat and sugar content</li>
	<li>Naturally occurring l-glutamine, leucine and BCAAs</li>
	<li>Support performance and body composition goals</li>
	<li>Packed with 23 grams of casein protein</li>
	<li>Unique flavours</li>
	<li>Easy to make and delicious to taste</li>
</ul>

<div class="row">
<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/low-carb-mousse-protein-dessert-by-body-science-bsc?variant=42721002488035" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1655342810/Recipes/96/low-carb-mousse.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Low Carb Mousse by Body Science</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/low-carb-mousse-protein-dessert-by-body-science-bsc?variant=42721002488035" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">&nbsp;</div>
</div>


Indulge in a delicious protein cupcake made with Body Science's newest protein supplement - Low Carb Mousse. Enjoy it!

bsc-recipe-cover.jpg

Caramel Hokey Pokey Cupcakes

<p>Prepare to embark on an epic gastronomical journey like no other! These humble disks of fluffy delight are not just your ordinary breakfast staple, oh no! We&#39;ve taken the classic crowd-pleaser and given it a muscle-building makeover, perfect for fitness enthusiasts and health-conscious foodies alike! Enjoy a healthy protein pancake with <a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42415329509603" target="_blank">Optimum Nutrition Gold Standard 100% Whey Protein</a>.&nbsp;</p>

<p>Imagine your favourite melt-in-your-mouth pancake, and now imagine it supercharged with a hearty dose of high-quality protein! Perfect for power-packed breakfasts, nourishing nibbles, and post-workout fuel, these wonders of the breakfast world are here to revolutionise your mornings!&nbsp;Experience the scrumptious synergy of taste and nutrition with each bite. Are you ready to take your morning meal to the next level? Then grab your spatula, and let&#39;s get flipping! Your taste buds are in for a protein-packed treat!</p>

<p>&nbsp;</p>

<div class="row">
<div class="col-md-3 col-xs-6" style="margin-bottom:10px"><img alt="Protein pancake with berries" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1661214254/Recipes/97/ON-pancakes_1.jpg" /></div>

<div class="col-md-3 col-xs-6" style="margin-bottom:10px"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42415329509603" target="_blank"><img alt="Optimum Nutrition Gold Standard 1005Whey " class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1661214498/Recipes/97/ON-pancakes_2.jpg" /></a></div>

<div class="col-md-3 col-xs-6"><img alt="Protein Pancakes with berries on top" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1661214580/Recipes/97/ON-pancakes_3.jpg" /></div>
</div>


Prepare to embark on an epic gastronomical journey like no other! These humble disks of fluffy delight are not just your ordinary breakfast staple, oh no! We've taken the classic crowd-pleaser and given it a muscle-building makeover, perfect for fitness enthusiasts and health-conscious foodies alike! 

ON-pancakes.jpg

Healthy Protein Pancakes

<p>Lola Berry is known for her delicious, wholesome, and healthy recipes, and this divine Summer Salad is no different! Bursting with colour, crunch and healthy ingredients, this salad will be a sure party favourite plus, it&rsquo;s super easy to make, so you can make it anytime for a light, delicious meal. Looking for an added protein boost? Why not add some smoked chicken pieces or chargrilled prawns for that extra protein hit that will keep you fuller and satiated for longer?</p>

<p>Enjoy this divine salad as you start the New Year with health, wellness, and happiness at the top of the agenda!</p>

<p>Ever wondered how healthy your fave salad dressing is? Read our blog <a href="https://nutrition.nutritionwarehouse.com.au/is-your-salad-healthy" target="_blank"><strong>Top Healthy Salad Dressings</strong></a>, to find out!</p>
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A delicious and healthy salad by Lola Berry. Bursting with flavour, texture and wholefood ingredients such as rocket, mango, avocado and macadamia nuts

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Summer Nights Salad

<p>This year your Christmas Cheer comes with some anabolic benefits! Enjoy this spin on the traditional festive eggnog recipe so you can make gains while you treat yourself. Using the<a href="https://www.nutritionwarehouse.com.au/100-lean-whey-by-genetix-nutrition.html" target="_blank"> Vanilla Ice Cream 100% Lean Whey by Genetix Nutrition</a>, you&#39;ll have a protein boost that&#39;ll make you extra jolly this holiday season.&nbsp;</p>


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Xmas Gains With Protein Eggnog

<p>Australian-owned and made company Red Dragon Nutritionals was established in 2017 to fill the gap in the sports supplement industry. With formulas that are transparent and with no added fillers, Red Dragon has set a high bar when it comes to supplements.</p>
<p>Whether you are an athlete or have just started your fitness journey, Red Dragon supplements deliver everything your body needs. From whey protein, amino acids, and pure supplements to greens, sleep formulas and pre workouts, Red Dragon provides real products with real results with research-backed ingredients.</p>
 <p class=><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals" role="button" target="_blank">SHOP RED DRAGON RANGE  NOW</a></p>
 
<p>We have handpicked 5 supplements from Red Dragon that we love:</p>

<h4>Greens (Gut + Immunity) by Red Dragon Nutritionals:</h4>
<div class="row">
<div class="col-sm-4">
 <div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/greens-gut-immunity-by-red-dragon-nutritionals?variant=42405695226083" target="_blank">
    <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1688686174/Gain%20Muscle/405/red_dragon_greens.jpg" /></a>
    <div class="caption"> 
     <p class="text-center"><strong>Greens (Gut + Immunity) by Red Dragon Nutritionals</strong></p>
      <p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/greens-gut-immunity-by-red-dragon-nutritionals?variant=42405695226083" role="button" target="_blank">SHOP NOW</a></p>
    </div>
  </div>
</div>
  <div class="col-md-8">
<p>We all know the importance of greens in our daily routine. Greens (Gut + Immunity) contains a blend of gut-repairing ingredients, super green whole food blend, pre and probiotics, fibre blend, antioxidants and fruit blend. This greens formula delivers all the nutrients your body needs to support immune and digestive health, plus antioxidant protection.</p>
<p>Why we love it:</p>
<ul>
<li>Full spectrum of greens and reds</li>
<li>'Heal and Seal' Gut Repair Blend to balance gut microbiome and aid in digestion</li>
<li>Immune Support Blend to aid immune system function</li>
<li>Amazing flavour</li>
</ul>

  </div>
</div>

<H4> Dragons Breath</H4>
<div class="row">
<div class="col-sm-4">
 <div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/dragons-breath-by-red-dragon-nutritionals?variant=43827860832483" target="_blank">
    <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1699508757/Supplements/Red%20dragon%20Brand%20Spotlight/Red_Dragon_Breath.jpg" /></a>
    <div class="caption"> 
     <p class="text-center"><strong>Dragons Breath</strong></p>
      <p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/dragons-breath-by-red-dragon-nutritionals?variant=43827860832483" role="button" target="_blank">SHOP NOW</a></p>
    </div>
  </div>
</div>
  <div class="col-md-8">
   <p> Packed with clinically dosed ingredients so you can achieve remarkable results. Take your workouts to a whole new level and embrace the strength, clarity and energy for every challenge.</p>
<p>Why we love it:</p>
<ul>
<li>200mg of Caffeine per serving, making it useful for low or high-stim users (1-2 scoops)</li>
<li>Citrulline, Beta-Alanine + Potassium Citrate for optimal Nitric Oxide production, cell hydration and lactic acid buffer</li>
<li>Alpha GPC, Tyrosine and Mesembrine to support mental focus and clarity</li>
<li>Clinically dosed ingredients for remarkable results</li>
</ul>

  </div>
</div>

<h4> Fireball</h4>
<div class="row">
<div class="col-sm-4">
 <div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/fireball-by-red-dragon-nutritionals?variant=42404055744739" target="_blank">
    <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1699508757/Supplements/Red%20dragon%20Brand%20Spotlight/Red_Dragon_Fireball.jpg" /></a>
    <div class="caption"> 
     <p class="text-center"><strong>Fireball</strong></p>
      <p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/fireball-by-red-dragon-nutritionals?variant=42404055744739" role="button" target="_blank">SHOP NOW</a></p>
    </div>
  </div>
</div>
  <div class="col-md-8">
   <p>Enjoy jitter-free and crystal-clear focus with Red Dragon Fireball. This thermogenic fat burner contains key ingredients to deliver everything your body needs to be on fire! Packed with thermogenic ingredients to support body and fitness goals. Take shredding to a whole new level.</p>
<p>Why we love it:</p>
<ul>
<li>Low dose of natural Caffeine, paired with L-theanine and Ashwagandha for jitter-free energy</li>
<li>Carnitine paired with GBBGO to keep Carnitine levels elevated longer</li>
<li>Banaba&nbsp;Leaf as a natural GDA to help your body better utilise carbohydrates</li>
</ul>

  </div>
</div>

<h4>Hibernate</h4>

<div class="row">
<div class="col-sm-4">
 <div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/hibernate-by-red-dragon-nutritionals?variant=43738651820259" target="_blank">
    <img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1699508757/Supplements/Red%20dragon%20Brand%20Spotlight/Red_Dragon_Hibernate.jpg" /></a>
    <div class="caption"> 
     <p class="text-center"><strong>Hibernate</strong></p>
      <p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/hibernate-by-red-dragon-nutritionals?variant=43738651820259" role="button" target="_blank">SHOP NOW</a></p>
    </div>
  </div>
</div>
  <div class="col-md-8">
  <p>Promote sleep and relaxation with Red Dragon&rsquo;s Hibernate. This sleep formula contains essential ingredients to support sleep and body relaxation.</p>
<p>Why we love it:</p>
<ul>
<li>Lemon Balm, Valerian and Hops Extracts to promote a feeling of calm relaxation</li>
<li>8g of Magnesium Glycinate to support your Magnesium requirements</li>
<li>600mg of Ashwagandha at 9% standardisation for cortisol regulation</li>
<li>No artificial colours or flavours</li>
</ul>

  </div>
</div>
<h4> Dragon Pump</h4>

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    <div class="caption"> 
     <p class="text-center"><strong>Dragon Pump</strong></p>
      <p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals/products/dragon-pump-by-red-dragon-nutritionals?variant=43942507479267" role="button" target="_blank">SHOP NOW</a></p>
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  <p> Dominate every workout with Dragon Pump, beta alanine, caffeine and creatine free.This non-stimulant, brain-boosting supplement is crafted to fuel your focus and mental clarity, ensuring you crush every session. </p>
   <p>Why we love it:</p>
<ul>
<li>Support mental clarity and focus</li>
<li>No Beta-Alanine or Caffeine, so it is completely stackable with your favourite pre-workout</li>
<li>Pink Himalayan Salt and Potassium Citrate to aid in cell hydration</li>
<li>Tyrosine and Alpha GPC to aid in mental clarity and focus</li>
</ul>
  </div>
</div>
<p class=><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/red-dragon-nutritionals" role="button" target="_blank">SHOP RED DRAGON RANGE  NOW</a></p>

From whey protein, amino acids, and pure supplements to greens, sleep formulas and pre workouts, Red Dragon provides real products with real results with research-backed ingredients.

Red Dragon Blog Black Friday 2

The Best Red Dragon Supps This Black Friday

<p>When it comes to transforming your body and achieving that lean, chiselled physique, the right protein formula can make all the difference. MAX&rsquo;S Shred System isn&rsquo;t just another protein supplement&mdash;it&rsquo;s a finely tuned powerhouse designed to help you shred fat, build muscle, and sustain your results. Backed by science and formulated with the best ingredients, MAX&rsquo;S Shred System has earned its reputation as the original and best fat-burning protein formula on the market.</p>
  <a class="nwh-btn" href="https://www.nutritionwarehouse.com.au/products/shred-system-by-max-s-supplements">Shop Shred System Now</a>

<p>Here&rsquo;s why MAX&rsquo;S Shred System stands out from the crowd.</p>
<h3><strong>1. The MAX&rsquo;S Lean Protein Blend</strong></h3>
<p>The foundation of any great protein supplement is its protein source. MAX&rsquo;S Shred System incorporates a unique combination of fast, medium, and slow-digesting proteins, ensuring your muscles are continually fueled for optimal recovery and growth.</p>
<ul>
<li><strong>Whey Protein Isolate (WPI)</strong>: As the fastest absorbing protein available, WPI is perfect for immediate muscle recovery after intense training. Its high biological value means your muscles receive the best possible nutrition for rebuilding.</li>
<li><strong>Whey Protein Concentrate (WPC)</strong>: WPC offers a slightly slower absorption rate than WPI, providing your body with sustained muscle-building support.</li>
<li><strong>Calcium Caseinate</strong>: A slow-digesting protein that forms a gel in your stomach, keeping you feeling full longer&mdash;ideal for anyone watching their calorie intake while maintaining muscle mass.</li>
<li><strong>Milk Protein Concentrate (MPC)</strong>: MPC contains micellar casein, one of the slowest-digesting proteins, making it perfect for long-term muscle support and hunger control.</li>
</ul>
<p>This unique protein blend ensures your body stays in an anabolic (muscle-building) state longer, while also helping you stay fuller, longer&mdash;crucial for anyone cutting down on calories while trying to build or preserve muscle.</p>
<h3><strong>2. Thermogenic Complex for 24/7 Fat Burning</strong></h3>

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      <p>Shred System doesn&rsquo;t just help build muscle&mdash;it actively supports fat burning. The thermogenic complex in MAX&rsquo;S Shred System is engineered to boost your metabolism and enhance fat loss around the clock.</p>
    </div>
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<ul>
<li><strong>Acetyl L-Carnitine</strong>: This naturally occurring amino acid plays a vital role in transporting fats into your muscle cells to be burned for energy, helping you tap into your fat stores more efficiently.</li>
<li><strong>Caffeine Anhydrous</strong>: Known for its energy-boosting properties, caffeine also helps ramp up your metabolism, ensuring you&rsquo;re burning more calories throughout the day.</li>
<li><strong>CLA (Conjugated Linoleic Acid)</strong>: Over time, CLA has been shown to promote a leaner body composition by encouraging the body to use fat as fuel.</li>
<li><strong>Green Tea Extract</strong>: Rich in Epigallocatechin gallate (EGCG), a compound linked to increased fat oxidation and weight loss.</li>
<li><strong>African Mango Seed Extract &amp; Guarana</strong>: These natural extracts further enhance fat metabolism and thermogenesis, giving you that extra edge in your fat-burning efforts.</li>
</ul>
<p>The result? A protein formula that not only helps you recover from your workouts but also keeps your metabolism humming 24/7.</p>
<h3><strong>3. Carb Control Complex to Optimize Fat Loss</strong></h3>
<p>Getting lean is about more than just cutting fat&mdash;it&rsquo;s about managing your carbohydrates. MAX&rsquo;S Shred System includes a powerful Carb Control Complex that helps prevent carbs from turning into fat, allowing you to maintain your lean look without the strict carb restrictions.</p>
<ul>
<li><strong>Garcinia Cambogia</strong>: Famous for its Hydroxy Citric Acid (HCA) content, this tropical fruit extract inhibits the enzyme that converts carbs into fat.</li>
<li><strong>Phaseolamin (White Kidney Bean Extract)</strong>: A natural carb-blocker that reduces the breakdown of starches, preventing them from being absorbed as fat.</li>
<li><strong>Green Coffee Extract</strong>: Contains Chlorogenic Acid, which helps reduce sugar absorption, making it easier to keep your insulin levels stable and avoid fat storage.</li>
</ul>
<p>This complex helps manage the impact of carbohydrates on your body, making it easier to maintain a lean physique even when consuming moderate carbohydrates in your diet.</p>
<h3><strong>4. Nitrogen Retention Complex for Muscle Growth and Recovery</strong></h3>
<p>Building muscle while burning fat is no small feat. That&rsquo;s why MAX&rsquo;S Shred System includes a Nitrogen Retention Complex to enhance muscle protein synthesis and recovery.</p>
<ul>
<li><strong>Branched Chain Amino Acids (BCAAs)</strong>: Leucine, Isoleucine, and Valine are essential for activating the mTOR pathway, a key regulator of muscle protein synthesis.</li>
<li><strong>L-Glutamine</strong>: Helps prevent muscle breakdown during intense training, ensuring you retain muscle mass even while in a calorie deficit.</li>
</ul>
<p>By supporting nitrogen retention, this complex ensures that while you&rsquo;re shredding fat, you&rsquo;re also promoting muscle growth and recovery for a lean, strong physique.</p>
<h3><strong>5. Vitamin and Mineral Complex to Optimize Your Metabolism</strong></h3>
<p>MAX&rsquo;S Shred System is not just about protein, fat loss, and muscle recovery&mdash;it also includes a comprehensive range of vitamins and minerals that are crucial for maintaining a healthy metabolism. These essential micronutrients ensure your body is running efficiently and help you get the most out of your training and nutrition efforts.</p>
<h3><strong>The Original, the Best, and Still Unmatched</strong></h3>
<p>MAX&rsquo;S Shred System is the all-in-one protein formula that goes beyond just building muscle. It&rsquo;s specifically designed to help you shred fat, stay lean, and feel energized throughout the day. By combining a scientifically-backed blend of fast, medium, and slow-acting proteins with powerful fat-burning and carb-controlling compounds, MAX&rsquo;S Shred System remains the best fat-burning protein formula on the market.</p>
<p>Whether you&rsquo;re a seasoned athlete or just starting your fitness journey, MAX&rsquo;S Shred System is your ultimate companion for transforming your body and achieving the lean, muscular physique you&rsquo;ve always wanted. Try <strong> <a href="https://www.nutritionwarehouse.com.au/products/shred-system-by-max-s-supplements"> Max&rsquo;s Shred System </strong></a> today and experience the difference that the original fat-burning protein formula can make.</p>

Time to burn fat, build muscle, and maintain a lean physique with Max's Supplements Shred System. Combining a unique blend of fast, medium, and slow-digesting proteins with a powerful thermogenic complex, it fuels muscle recovery while boosting metabolism and enhancing fat loss. MAX’S Shred System is the ultimate all-in-one formula for those looking to transform their body and achieve a chiselled, strong physique.

Maxs Shred system Blog

The Ultimate Fat Burning Protein Formula

<p>When the sunshine goes away, and you&rsquo;re greeted with&nbsp;a cold chill in the morning, the last thing you want to do is&nbsp;to&nbsp;go outside and head to the gym.&nbsp;Staying in bed&nbsp;feels amazing in winter, but this doesn&rsquo;t mean you should neglect your exercise routine! Staying active all year round&nbsp;is the best thing you can do for your body and mind (although it might not seem like it at the time).&nbsp;</p>

<p >Now, you might be thinking, &quot;Why on earth would I want to leave the warmth of my heated fortress to venture into the icy abyss?&quot; Well, my friend, there&#39;s more to winter than just binge-watching your favourite TV shows.&nbsp;While it&#39;s tempting to curl up on the couch and hibernate until springtime, we&#39;re here to remind you that your dream beach bod won&#39;t magically appear under layers of fuzzy socks and oversized sweaters.</p>

<p >How can you find the motivation to get yourself to the gym or do any form of exercise at all? We&rsquo;ve got the top 5 foolproof tips that will have you working out in no time.&nbsp;Don&rsquo;t&nbsp;let the winter weather stop you from getting your gains!&nbsp;</p>

<h3 >Workout at Home&nbsp;</h3>

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<p>For those of you that really don&rsquo;t want to head to the gym, working out at home is a great option. You don&rsquo;t need all the fancy gym equipment to get your body moving, any form of exercise is good exercise!&nbsp;Of course, if you don&rsquo;t already have a home&nbsp;gym,&nbsp;you&rsquo;re not going to be&nbsp;able to deadlift 100 kgs with your cans of soup.</p>

<p>However, you can still have a killer workout&nbsp;using what you already have. Find a space in your home, turn on your favourite music and get moving!</p>
</div>

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<p><img alt="man stretching" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106509/Training/499/home-workout-exercises.jpg" /></p>
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<p>If you&rsquo;re looking to increase your heart rate and get some blood pumping, find some follow-along workout videos on YouTube.&nbsp;There are a bunch of&nbsp;at-home HIIT workout videos for you to choose from, and no doubt you&rsquo;ll be dripping sweat by the end of&nbsp;them.&nbsp;</p>

<h3 >Rug Up and Run&nbsp;</h3>

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<p><img alt="man running" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106591/Training/499/workout-in-winter.jpg" /></p>
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<p>If you&rsquo;re looking for a challenge, going for a run in the morning will surely do it for you.</p>

<p>You&rsquo;ll be surprised how good it feels to run in the cold as you slowly feel your body temperate rise, like&nbsp;you&rsquo;re starting the engine of a car.</p>
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<p>Soon enough, your body will warm up, and you&rsquo;ll be getting in some amazing exercise while you&rsquo;re at it. Don&rsquo;t just head out for your&nbsp;run in some gym shorts and a t-shirt, though, get yourself a good quality jumper and pants.&nbsp;&nbsp;</p>

<p >Don&rsquo;t worry though, you won&rsquo;t&nbsp;have to run for 1 hour to get the benefits of your exercise. Going out and running for just 10 minutes will help improve your&nbsp;long-term heart health.&nbsp;</p>

<h3 ><a href="https://www.nutritionwarehouse.com.au/collections/workout-apparel?page_num=5" target="_blank">Shop Workout Apparel&nbsp;</a></h3>

<h3>Find a Friend&nbsp;</h3>

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<p>Exercising with friends will not only help keep you accountable, but you&rsquo;ll be getting in some quality friendship time while you&rsquo;re at it.</p>

<p>If you struggle to get yourself out of the house on a cold&nbsp;day, having a friend to pester you about working out might just be the thing you need.</p>
</div>

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<p><img alt="couple running" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106697/Training/499/couples-workout.jpg" /></p>
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<p >Whatever exercise you might be doing,&nbsp;having a friend to push you through it can be a huge help.&nbsp;Plus, you&rsquo;ll be able to vent about your troubles to your new workout buddy. Both your mental and physical health can benefit from this tip, so give it a try!</p>

<h3 ><a href="https://supplements.nutritionwarehouse.com.au/boost-your-bodys-natural-defence" target="_blank">Read more:&nbsp;Boost Your Body&#39;s Natural Defence</a></h3>

<h3>Try Hot Yoga&nbsp;</h3>

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<p><img alt="hot yoga class" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106831/Training/499/hot-yoga-classes.jpg" /></p>
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<p>If you&rsquo;re looking to warm yourself up, hot yoga will&nbsp;definitely come&nbsp;in handy. Not only is this form of yoga amazing for your health, but you&rsquo;ll be breaking a sweat as soon as you enter the room.&nbsp;</p>

<p>So, if you&rsquo;re looking for heat, you&rsquo;ve found your new favourite hobby.</p>
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<p >&nbsp;If you have the idea that yoga is too easy, you&rsquo;re in for a nice surprise! Hot yoga is extremely challenging and will have your muscles working hard the entire time.&nbsp;You&rsquo;re building strength and improving heart health all in one.&nbsp;</p>

<h3 ><a href="https://www.nutritionwarehouse.com.au/collections/accessories?page_num=5" target="_blank">Shop Accessories</a></h3>

<h3 >Utilise Daylight&nbsp;</h3>

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<p>During winter, you might only find a few hours in the day that&nbsp;actually give&nbsp;you a bit of sunshine. Don&rsquo;t take these hours for granted! If you&rsquo;re at work and the sun shines during your lunch break,&nbsp;use this time to head out for a walk.</p>

<p>You don&rsquo;t need to do a full-blown workout in the middle of your day, walking and enjoying the sun is&nbsp;just&nbsp;one simple way&nbsp;you can live an active lifestyle.&nbsp;</p>
</div>

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<p><img alt="woman in sun" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625107201/Training/499/how-to-train-in-winter.jpg" /></p>
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<p>It&rsquo;s easy to slack off when the days are cold, and the sun hides behind the&nbsp;clouds, but&nbsp;staying active is so important!&nbsp;Use these tips, and hopefully, you&rsquo;ll feel a little more motivated to get yourself out of bed and into your workout clothes.&nbsp;</p>

<h3><a href="https://www.nutritionwarehouse.com.au/collections/onemorerep?page_num=2" target="_blank">Shop OneMoreRep&nbsp;</a></h3>


Is this gloomy weather crushing your motivation to train? We've got you! Here are 5 hacks that will have you excited to exercises in the cold winter months.

Winter_Blog.jpg

5 Tips to Stay Active In Winter

<p>We all know returning to the gym after time off can be no easy feat. Whether you&#39;ve been away because of injury, winter, or just had some time off, taking an extended break from the gym can take its toll.</p>

<p>Once you&#39;re out of the habit, it can feel almost impossible to get that motivation back. Not just with training, but with eating habits too! To add insult to injury, you&#39;ve probably lost some strength and a little bit of gym confidence. Plus, you know how sore you&#39;re going to be the whole next week!</p>

<p>Don&#39;t think about any lost gains a minute longer - we&#39;ve got you covered. Let&#39;s look at some solutions so you can get back on track with your workouts:</p>

<h2><strong>Find your motivation:</strong></h2>

<p>This is one of the most challenging problems for people wanting to get back into the gym after time off. Once you stop, it&#39;s hard to get moving again. A lack of motivation can come from simply being physically inactive - so get your body moving, even if it&#39;s not to the level you want just yet. Even a short workout will give you the energy needed for your next one. Need a kick to get started? Try <a href="https://www.nutritionwarehouse.com.au/freak3d-by-anabolix-nutrition.html" target="_blank"><strong>Freak3d </strong>by <strong>Anabolix </strong></a>- a solid all-rounder pre-workout with the stimulants to get you moving and the active ingredients for that rewarding muscle pump. Do you want to get on that summer shred? Try <a href="https://www.nutritionwarehouse.com.au/oxyshred-by-ehp-labs.html" target="_blank"><strong>Oxyshred</strong> by <strong>EHP Labs</strong></a> (which comes in a <a href="https://www.nutritionwarehouse.com.au/oxyshred-hardcore-ultra-concentration-by-ehp-labs.html" target="_blank"><em>Hardcore</em> version</a> for those used to strong pre-workouts), + add in <a href="https://www.nutritionwarehouse.com.au/acetyl-l-carnitine-fat-loss-by-genetix-nutrition-essentials.html" target="_blank"><strong>Genetix</strong> <strong>Acetyl-L-Carnitine</strong></a> to amplify your efforts!</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/freak3d-by-anabolix-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633568151/Training/544/anabolix-freaked.jpg" /></a>

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<p class="text-center"><strong>Freak3d by Anabolix Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/freak3d-by-anabolix-nutrition.html" role="button" target="_blank">Buy Now</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/oxyshred-by-ehp-labs.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633568153/Training/544/ehp-oxyshred-nw.jpg" /></a>

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<p class="text-center"><b>Oxyshred&nbsp; Ultra Concentration by EHP Labs</b><small>.</small></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/oxyshred-by-ehp-labs.html" role="button" target="_blank">Buy Now</a></p>
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<div class="caption">
<p class="text-center"><strong>Acetyl L-Carnitine by Genetix Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/acetyl-l-carnitine-fat-loss-by-genetix-nutrition-essentials.html" role="button" target="_blank">Buy Now</a></p>
</div>
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<h2><strong>Take care of your muscle recovery:</strong></h2>

<p>One thing you might be stressing about could be that next-level muscle soreness after your first workout back (i.e. the dreaded DOMS - Delayed Onset Muscle Soreness). A simple way to minimise this is to EASE into your training- take some EAAs and BCAAs (Essential and Non-Essential Amino Acids) during training - and make sure you refuel your aching muscles after your session.&nbsp;</p>

<p><a href="https://www.nutritionwarehouse.com.au/keyz-by-black-magic.html" target="_blank"><strong>Keyz</strong> by <strong>Black Magic</strong></a> contains all your EAAs and BCAAs, plus an antioxidant and electrolyte blend to help you recover and feel good.&nbsp;</p>

<p>For lean muscle goals, try one of our top sellers -<a href="https://www.nutritionwarehouse.com.au/100-lean-whey-by-genetix-nutrition.html" target="_blank"><strong> Lean Whey </strong>by <strong>Genetix Nutrition</strong>; </a>for a protein blend you can take any time, or for a plant-based protein option, <a href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" target="_blank"><strong>Ultimate Plant Protein </strong>by <strong>B Raw</strong> </a>has you covered with added greens and grains for an all-round nutrient boost.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/keyz-by-black-magic.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633568150/Training/544/black-magic-keyz.jpg" /></a>

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<p class="text-center"><b>Keyz by Black&nbsp;Magic</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/keyz-by-black-magic.html" role="button" target="_blank">Buy Now</a></p>
</div>
</div>
</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/100-lean-whey-by-genetix-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633567383/Training/544/genetix-lean-whey_1.jpg" /></a>

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<p class="text-center"><strong>Lean Whey&nbsp;By Genetix Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/100-lean-whey-by-genetix-nutrition.html" role="button" target="_blank">Buy Now</a></p>
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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633568150/Training/544/braw-protein.jpg" /></a>

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<p class="text-center"><strong>Ultimate Plant Protein by bRaw</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" role="button" target="_blank">Buy Now</a></p>
</div>
</div>
</div>
</div>

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<h2><strong>Get your nutrition on point:</strong></h2>

<p>Now that you&#39;re finding a bit of routine and the habit is strengthening again, make sure you support your newfound workout motivation with healthy eating habits. You don&#39;t need to do a complete overhaul to see results - slow and steady wins the race!&nbsp;</p>

<p>Small tweaks in nutrition can lead to significant results, both in fitness and body composition goals over the long term. Boost your intake of nutrient-dense greens with <a href="https://www.nutritionwarehouse.com.au/ultimate-greens-by-b-raw.html" target="_blank"><strong>Ultimate Greens </strong>by<strong> B Raw</strong>.</a> Digestion a bit &#39;off&#39; lately? Gained weight during lockdowns? Try <a href="https://www.nutritionwarehouse.com.au/gutright-by-atp-science.html" target="_blank"><strong>Gutright</strong> by <strong>ATP</strong> </a>- with the 10-day modbiotic diet protocol, you&#39;ll feel ready for action!</p>

<p>No one excepts you to be all clean and green with no fun - this is all about being sustainable! Want a sweet treat that is low carb and contributes to your protein intake? Check out our delicious protein treats!</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/gutright-by-atp-science.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633568211/Training/544/atp-gutright.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Gutright by ATP Science</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/gutright-by-atp-science.html" role="button" target="_blank">Buy Now</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/ultimate-greens-by-b-raw.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1633567431/Training/544/b-raw-ultimate-greens_1.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Ultimate Greens by bRaw</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/ultimate-greens-by-b-raw.html" role="button" target="_blank">Buy Now</a></p>
</div>
</div>
</div>
</div>

<hr />
<h2><strong>The takeaway:</strong></h2>

<p>We know that getting back to your training routine can be daunting. Take these simple steps on board, and you will be on the way to your fittest self ever in no time!&nbsp;</p>


We all know returning to the gym after time off can be no easy feat. Let's look at some solutions so you can get back on track with your workouts.

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How to Get Back Into the Gym

<p>When it comes to yoga classes, the biggest hurdle is to find which style suits you. If you are a beginner, it can be daunting to choose the right type of class to fit your goals, abilities and flexibility. You want to feel comfortable knowing that the practise you&rsquo;re about to participate in will provide you with the tools to achieve greatness from within.</p>

<p>Yoga practice is known for its inner peace and stretching benefits, but you will be surprised by the number of benefits that yoga can give you when you practice regularly. From improving flexibility, and strength to breathing and inner peace, the type of yoga you choose is crucial to help you find out if you love it or not. And the best way to find out is by trying out a class.</p>

<h2>The Benefits of Yoga:</h2>

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<ul>
	<li>Aids to relieve stress</li>
	<li>Improves&nbsp;flexibility</li>
	<li>Quietens your thoughts</li>
	<li>Improves breathing technique</li>
</ul>
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<ul>
	<li>Relieves pain</li>
	<li>Loosen up muscles</li>
	<li>Increases strength</li>
	<li>Keeps the mind healthy</li>
</ul>
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<p><a href="https://kateiveyfitness.com/" target="_blank"><img alt="Kate Ivey" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1649915507/Training/256/Kate_Ivey.jpg" /></a></p>
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<p>By practising yoga regularly, you&rsquo;ll notice the difference and benefits of the type of practice you choose, whether you want to help with a sore back, loosen up muscles, or quieten your mind.</p>

<p>According to Kate Ivey, owner, founder and trainer at <a href="https://kateiveyfitness.com/" target="_blank">DediKate</a>, &quot;regular yoga practise provides many benefits, including improved posture, a great stress-management tool, increased flexibility, improved balance, and better sleep!&quot;</p>
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<h2>Yoga Styles:</h2>

<p>Now that you have decided to start yoga, choosing a suitable class is essential to enjoy the practice and go back to it. Many yoga classes are available, and each will have a different goal or purpose. The best recommendation is to try it out and see what suits you and your goals. The best place to start is thinking about what you want to achieve with the class.</p>

<p>For example, if you&rsquo;re looking for a class that will give you plenty of time to do the poses and a slow-paced class, Hatha yoga is for you. But then, if you are looking for a vigorous style that will challenge you, try Ashtanga yoga.</p>

<p>As <a href="http://www.yogawithtrudy.com.au/" target="_blank">Trudy Vains, Hatha Yoga</a> instructor says:</p>

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<p><a href="http://www.yogawithtrudy.com.au/" target="_blank"><img alt="Trudy Vains" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1649915506/Training/256/Trudy_Vains.jpg" /></a></p>
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<blockquote>
<p>Yoga is not about the end pose, it&rsquo;s about what you learn along the way.&nbsp;My best advice to anyone starting out is, to go into a class with an open mind, join a block of beginners yoga classes, tell your teacher if you have body aches and pains, learn as much as you can without pushing yourself, use the breathing and mindfulness as often as you can and just simply be the best version of yourself on any given day.</p>
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<p><strong>Here is a guide to some of the classes available:</strong></p>

<ul>
	<li><strong>Vinyasa&nbsp;</strong>&ndash; is a vigorous style-based class with rapid flow through sun salutations.</li>
	<li><strong>Hatha&nbsp;</strong>&ndash; is a combination of yoga poses&nbsp;and breathing exercises, which helps to bring peace to mind and body.</li>
	<li><strong>Ashtanga&nbsp;</strong>&ndash; is a fast-paced, vigorous and physically challenging class consisting of 6 series in total that increases in difficulty as you move in each set.</li>
	<li><strong>Hot Yoga&nbsp;</strong>&ndash; is a class in a heated room (40.6&deg;C) where you will perform 26 poses and two breathing techniques.</li>
	<li><strong>Iyengar&nbsp;</strong>&ndash; is a class where poses are held much longer than other practices.</li>
	<li><strong>Ying&nbsp;</strong>&ndash; is a slow-paced practise that lets you hold a pose from 45 seconds to 2 minutes.</li>
	<li><strong>Restorative&nbsp;</strong>-&nbsp;is a deep relaxation class in which you will hold a pose for 5 to 10 minutes with the assistance of all sorts of props.</li>
</ul>

<h2>Yoga Class Tips:</h2>

<p>Some of the tips that <a href="https://kateiveyfitness.com/" target="_blank">Kate Ivey</a> recommends for someone just starting out:&nbsp;</p>

<blockquote>
<ul>
	<li><i>Start with a stretching based yoga.</i>&nbsp;There is nothing worse than starting yoga and being frightened off by intense poses!</li>
	<li><i>Practice yoga frequently.</i>&nbsp;You will experience more benefits of yoga if you practice frequently as your body will gradually become more flexible and comfortable with the practice.</li>
	<li><i>Remove distractions</i>.&nbsp;Your Yoga session will be less enjoyable if your mind is constantly being reminded of your To-Do list and your phone!</li>
	<li><i>Let go of your ego and expectations</i>. Set your intention at the beginning of the practice, remember why you are there and don&#39;t compare yourself to anyone else! Also, allow yourself time to get better at it, that includes being able to be still mentally and being able to do the poses.</li>
	<li><i>Wear comfortable clothing</i>&nbsp;- I even practice in my underwear to feel more in tune with my body!</li>
</ul>
</blockquote>

<p>There are many types of yoga classes to choose from. And picking the right one for you is a matter of trying it out and seeing which one fits you. Find the type that suits you, and then it&rsquo;s a matter of grabbing your mat and going! No matter what yoga class you intend to go to, you will get the benefits of practising it regularly. And as Kate Ivey says &quot;&nbsp;Do YOUR best, not someone else&#39;s, and give yourself the time and grace to improve and get used to it!&quot;</p>


Whether you’re looking for a yoga class that will help with your flexibility or with strength, there are many yoga practices to choose from. 

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Your Guide to Start Yoga

<p>HIIT! (AKA high-intensity interval training) is super popular amongst the fitness community and has become the favourite way to replace the dreaded cardio. With a zillion YouTubers posting at-home HIIT workouts, we should be making sure that it&rsquo;s really worth our time. Will it help you lose weight and reach fitness goals? Does it really help you get shredded? Let&#39;s find out!&nbsp;</p>

<h3>What Is HIIT?</h3>

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<p>High intensity interval training is a style of training that involves short bursts of intense exercise followed by a brief recovery period. For example, 20 seconds of burpees followed by a 40 second rest, which is then repeated multiple times.</p>

<p>Typically, the goal is to have your heart rate reach 80% of its maximum capacity for 5 minutes and have you absolutely smashed by the end of the session.</p>
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<p>You&rsquo;re essentially putting your body under immense stress for a short time and then continuing to do that until you literally can&rsquo;t do it anymore. Sounds fun right? &nbsp;<br />
HIIT is great if you&rsquo;re short on time and still want to get in an effective workout, however, will it really help you reach your training and fitness goals? Let&rsquo;s take a look at the different effects that HIIT has on the body and if it&rsquo;s going to be worth reserving some time in your busy schedule. &nbsp;</p>

<h3>Weight Loss and HIIT&nbsp;</h3>

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<p>The term &lsquo;work smarter not harder&rsquo; can be used to describe HIIT. If your goal is to shred some weight, then this style of training is definitely something you should try.</p>

<p>You might be getting in your cardio with steady state running or walking, and although this is fantastic, HIIT can burn the same amount of calories in a much shorter time. &nbsp;</p>
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<p>Unlike other forms of cardio such as running, swimming and cycling, HIIT incorporates a variety of different movements to get your heart pumping. So not only are you giving your heart a solid workout, but your whole body is being targeted. Because of this gruelling intensity your body&rsquo;s metabolic rate may increase for a few hours after your HIIT session, resulting in the burning of calories even after you&rsquo;ve completed your workout. &nbsp;<br />
So yes, HIIT can help you lose weight. You&rsquo;re burning calories, using your muscles and working up an intense sweat all at the same time. &nbsp;</p>

<h3>Muscle Growth and HIIT</h3>

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<p>If your main focus is to build muscle, HIIT shouldn&rsquo;t be the only thing you do. However, during your workout split, HIIT is great for someone who is trying to get their heart rate up but work their muscles at the same time.</p>

<p>HIIT incorporates exercises that will fatigue your muscles such as squats, push ups, lunges and burpees.</p>
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<p>&nbsp;If you&rsquo;re not a regular gym goer and you&rsquo;ve started HIIT on a whim, you can expect some muscle definition to form. If you&rsquo;re in the gym bulking up, HIIT probably won&rsquo;t add to your muscle growth but is a great way to train endurance and keep your heart healthy.&nbsp;</p>

<h3>Heart Health and HIIT</h3>

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<p>When you train HIIT you&rsquo;re pushing your body into the anaerobic zone. These are the moments when you&rsquo;re struggling to breathe, you feel like your body is about to give in and you&rsquo;re wondering why you even did this in the first place.</p>

<p>When you consistently reach this point, you&rsquo;ll find that your cardiovascular and respiratory capacity increases.</p>
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<p>Each time you train, you&rsquo;ll notice your endurance getting a little bit better than it was before. &nbsp;<br />
This not only improves your athletic performance but will have significant health benefits in the long run. When you work out your heart, it gets a little bit stronger every time. As you age, heart health is extremely important to an active and happy life. If you put in the hard work now, you&rsquo;ll be thanking yourself in the future.&nbsp;</p>

<h3>Is HIIT Efficient?</h3>

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<p>If you&rsquo;re a person that values their time, a 15-minute HIIT session could be a great replacement for your 1-hour jog. Not only is it time efficient, but you also don&rsquo;t need any equipment. HIIT can be done anywhere at any time, all you need is yourself!</p>

<p>Those YouTube videos will come in handy after all, especially when it&rsquo;s raining outside and all you have is the space in your lounge room. &nbsp;</p>
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<p>HIIT spiked in popularity, but with good reason. It&rsquo;s quick, challenging and effective. In fact, it&rsquo;s probably far more challenging than you think. To prepare for your HIIT session, make sure you have enough energy to get you through. HIIT isn&rsquo;t something to do when you&rsquo;re feeling tired and sluggish.&nbsp;</p>
<p>If you need the extra boost, make sure to take a pre-workout, so you&rsquo;re giving 110% to those short bursts.&nbsp;Try the fiery formula by <strong><a href="https://www.nutritionwarehouse.com.au/total-war-by-redcon1.html">Redcon1, Total War</a></strong>. Smash your HIIT workout and be one step closer to your dream body and long-lasting health. &nbsp;</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/total-war-by-redcon1.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1582159537/Supplements/292/redcon1-total-war.jpg" /></a>

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<p class="text-center"><strong>Total War by Redcon1</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/total-war-by-redcon1.html" role="button" target="_blank">More Info</a></p>
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Unsure whether or not to try HIIT? This style of training is super popular amongst the fitness community, but is it really as good as they say it is? Let's find out!

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Is HIIT Worth Your Time?

<p>Looking to survive the festive season? Know you can have some fun without feeling like you have to give up your year&#39;s hard-earned progress.&nbsp;With some strategy, you&nbsp;can enjoy yourself these holidays whilst feeling fit. Use these tips to stay in shape and have the best of both worlds!&nbsp;</p>

<h3><strong><span data-preserver-spaces="true">Plan it out&nbsp;</span></strong></h3>

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<p><span>Fail to plan, plan to fail! Make it a priority, and you&rsquo;ll feel great not just physically but you&rsquo;ll boost your summer self-confidence too. </span></p>

<p><span>Committing to your fitness routine will leave you more room to move when indulging in a couple of extra treats and having more energy to be present with your loved ones.</span></p>

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<p>If you don&#39;t already have a workout plan you&#39;re following, decide&nbsp;on the date and time that you will be exercising - this is time to devote to just you! You may find it easiest&nbsp;to simply get up earlier and get it done in the morning. By training first thing, you&#39;ll have little to no distractions, and you&#39;ll be able to harness your body&#39;s natural rise in cortisol. Plus, you can have the rest of the day to enjoy and be social!</p>

<p><span data-preserver-spaces="true">Got plenty of time with family and friends coming up? What better way to spend quality time with loved ones than by doing some sports or getting out and about together? Hit the beach or park, go for a stroll, and play some backyard cricket!&nbsp;</span></p>

<h3><strong><span data-preserver-spaces="true">Short on time? Up the intensity!</span></strong></h3>

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<p><span data-preserver-spaces="true">More isn&rsquo;t always better. If you&rsquo;re looking for a quick energy boost, get your sweat on and shed some fat, try a HIIT (high-intensity interval training)&nbsp;routine that lasts 20 min or less. Make sure to give it your all to get the full benefit!</span></p>

<p><span data-preserver-spaces="true"></span></p>

<p><span>If you know you have a lot of events coming up and you know your regular schedule is going to be thrown off, look&nbsp;for extra opportunities to keep active.&nbsp;</span></p>

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<p><span>If you&#39;re just looking to keep fit and healthy, don&#39;t feel you need to spend an hour or more at the gym every day. On the days you know you can&#39;t make it there, split up mini workouts - 10 minutes here and there can add up!</span></p>

<h3><strong><span data-preserver-spaces="true">Due for a break? Do a <em>deload </em>over the Xmas period</span></strong></h3>

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<p><span>Rest to perform at your best! If you know that you&rsquo;re going to have a crazy busy time, enjoy a deload. In case you&rsquo;re wondering what a &lsquo;deload&rsquo; is, it&rsquo;s a planned break (often a week-long affair) that done periodically to make sure that your body can rest and recover, so that you can come back stronger. The benefit of doing a deload it can give your hard-working muscles, joints and nervous system a well-earned break from all the hard training.</span></p>
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<p><span>If you&rsquo;re continually destroying yourself in the gym, you could be leaving gains on the table. By taking a deload, your body will recuperate, and you&rsquo;ll have more energy to progress further in your training program.</span></p>

<p><strong>Ways to deload:</strong></p>

<ul>
	<li><span>Dial down the intensity level and lift half the amount of weight you usually do</span></li>
	<li><span>Reduce your training volume by half (lifting the same amount of weight)</span></li>
	<li><span>No weight training at all, keep active in other ways</span></li>
</ul>

<p><span>On the flip side, if you&rsquo;ve been taking it easy lately, all the Christmas food is excellent fuel to make some strength gains in the gym!</span></p>

<h3><strong><span data-preserver-spaces="true">Need to do some Christmas shopping?</span></strong></h3>

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<p><span data-preserver-spaces="true">Get those steps up instead of buying online. The ease of online shopping has meant many of us are simply clicking away for gifts in the comfort of our couches instead of venturing out to snap up our Xmas goodies. </span></p>

<p><span data-preserver-spaces="true">Now that retail stores are back in action put your activewear on and get those steps up! You&rsquo;ll find you&rsquo;re doing a workout without even realising it. </span></p>
</div>

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<p>If you&#39;re looking to buy gifts for your loved ones, heading out to the stores is a great way to get your NEAT up&nbsp;(non-exercise activity&nbsp;thermogenesis). NEAT is the energy that you expend doing normal day-to-day things (aside from training), like cleaning, cooking and walking to work.&nbsp; Remember, it&#39;s&nbsp;the total activity you do in a day, not just a one-hour workout, that determines your overall results!&nbsp;</p>

<h3><strong><span data-preserver-spaces="true">Most importantly: Remember to cut yourself some slack!</span></strong></h3>

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<p><span>Unfortunately, it&rsquo;s the&nbsp;&#39;all or nothing&#39; mentality that often leaves us in hot water. &lsquo;All of nothing&rsquo; is one of the reasons why people end up yo-yo dieting and ending up worse than before. When you&rsquo;re thinking in this black-and-white mode during Christmas, you may slip up once (too much Christmas pudding) and are more likely to think &#39;stuff it&#39;, continuing the binge and derailing your overall fitness efforts. Some movement is better than none!</span></p>
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<p><span>You won&rsquo;t blow out by missing a couple of workouts. It&rsquo;s what you do for the rest of the year that counts. Yes, you may see a few extra kilos on your weight scale the next day after your Christmas dinner, but don&rsquo;t panic &ndash; this is most likely water retention. The scales can often be misleading &ndash; see how your weight trends over the week rather than just one day! At this point, too, it&rsquo;s wise to be realistic. Unless you&rsquo;re on a very diligent plan (say, for a fitness competition), you may gain or lose weight over the holidays, and that&rsquo;s ok. Get back into the routine, and your body will follow suit. Now go out there and make some fun holiday memories!</span></p>

<p>&nbsp;</p>


Looking to survive the festive season? Know you can have some fun, without feeling like you have to give up your year's hard-earned progress. With some strategy, you can enjoy yourself these holidays whilst feeling fit. Use these tips to stay in shape and have the best of both worlds!

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How to Sleigh Your Fitness This Christmas

With 15 years of success in the gruelling sport of IronMan, Matt Poole defied the odds and became the oldest competitor, winning time and time again. Find the keys to his success and how you can be fit for life!

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IronMan Matt Poole Teaches You How to Future Proof Your Body

<p>New year, new you! We’ve all been there! It’s time to get down to serious talk about weight loss and its secret. Weight loss is like a marathon and not a sprint -  there are no quick fixes or quick pills that will get you there fast. It’s all about <strong>Mindset, Commitment, Realistic Goals</strong> and <strong>Calorie Deficit.</strong></p>

<h2>Our Top 5 Secrets to Weight Loss are:</h2>

<h3>Mindset - Success Is Up Here</h3>

<p>The pathway to success starts in your head. What you do and how you do it must be approached with a laser-like focus to achieve those goals. We all start in the same place: wanting to make a change for the better. The next step is to define how you are going to do it. </p>

<p>That means spending time analysing your situation and what would be a successful result, whether that be to lose 5kg, 10kg or a certain size like 20 cm from the waist. Give yourself a timeframe too, and make sure it's realistic and achievable for you. Also, don't define your progress by what others around you achieve. Your journey is about YOU, so keep doing what you do, and you’ll get there. ?</p>

<h3>Goals - Define Your Goal, Path and Result </h3>

<p>To obtain the end result, you need to establish what you are working towards and how you’ll achieve it. A great way to do this is to break it down into small, bite-sized chunks. 20 cm in 12 weeks could seem a little overwhelming. But if you chip it down to weekly goals, it becomes a target to lose 1.67cm from my waist in 7 days.</p>

<p>Now, of course, we all know that weight loss is not linear (some weeks will be more, some less, some none at all). But, as long as you keep on a rough trajectory towards the outcome within the time frame, you will be in striking distance of weight loss success.</p>

<h3>Commitment - Hold Yourself Accountable</h3>

<p>Keeping consistent comes down to accountability. Sometimes, it’s too easy to blow off a workout or add more calories to your daily limit. You are sure other people are having a cheat day, and so can you. That logic is not flawed, but the attitude to it IS. </p>

<p>You will find that those who are diligent with their weight loss progress are constantly assessing their progress. They will know when their body needs a rest or a boost in nutrition. And if they find results starting to slip, they can “assess” their application, “determine” what is not working and then make the “necessary changes” in REAL time!</p>

<h3>Calorie Defict - Weight Loss and Correct Nutrition</h3>

<p>It’s all about calories in and calories out. If you have never heard of this, you better get yourself used to it! Because when it comes down to weight loss, it’s all about what you eat (calories in) and how much you burn (calories out)! Check out this video from Anthony Calligeros on why calorie deficits are so important and some of the commonly held misconceptions towards weight loss. </p>

<p>Want to learn more about how you can achieve your body composition goals? Check out our blog on the 4 Factors Affecting Your Weight Loss (we also teach some more about calorie deficits!!!!).</p>

<h3>Assess Your Diet</h3>

<p>We all know what you put out is as important as you put in. A great way to do this is through meal preparation! We can move all we like, but without adequate nutrition, supplementation and recovery, it is like running a race with your hands in your pockets. </p>

<p>This is where a calorie deficit can be really implemented. Working out your calorie goals and prepping your weekly meals can take a lot of the day to stress out of these tasks and learn more about correct nutrition. </p>


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Want to know our single greatest weight loss secret? Learn the secrets to achieving weight loss and the importance of defining your aspirations and setting time aside for a calorie deficit. 

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The Single Greatest Weight Loss Secret

<p>Summer is just around the corner, which means the heat is on, and your clothes are coming off! If you want to tighten up and feel your best but don&rsquo;t want to follow a strict diet and workout regimen, I have listed some easy swaps below that can help you get summer shredded!&nbsp;</p>

<h2>Swap Sleep-in&nbsp;For a Morning Walk</h2>

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<p>With the cold and dark winter mornings truly behind us, now is the perfect time to set your alarm an hour early and start your day with a morning walk! Walking is a great way to burn calories, and it doesn&rsquo;t require a whole lot of effort, plus it&#39;s super relaxing and can help prepare your mind for the busy day ahead.&nbsp;</p>

<p>If you need a bit of motivation to get up and going, make yourself a coffee to take on the go or even treat yourself to a skinny latte or&nbsp;iced long black from a local cafe on your walk.&nbsp;</p>
</div>

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<p><img alt="morning walk" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602805140/Weight%20Loss/334/woman-morning-walk.jpg" /></p>
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<h2>Say No to Soda and Yes to Aminos</h2>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602736089/Weight%20Loss/334/AE_RTD_Sparkling_MangoPineLimeade.png" /></a>

<div class="caption">
<p class="text-center"><strong>Essential Amino Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition.html" role="button" target="_blank">BUY NOW</a></p>
</div>
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<p>Is giving up soft drinks a scary thought for you? It was for me until I discovered Essential Amino Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition. Aminos are the perfect calorie-friendly alternative to satisfy your soft drink cravings, plus they contain several benefits too, including:&nbsp;</p>

<ul>
	<li>Contains 5 calories per can (opposed to your favourite cola beverage that contains 139 calories per can)</li>
	<li>0g sugar per serve&nbsp;</li>
	<li>Supports muscle recovery&nbsp;</li>
	<li>Supports energy requirements&nbsp;</li>
	<li>Contains electrolytes</li>
	<li>And they taste unreal.&nbsp;&nbsp;</li>
</ul>
</div>
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<h2>Switch From Calorie-Dense to High-Volume Foods</h2>

<p>If you want to eat a decent amount of food, stay full, and still lose weight, you need to start eating for volume.</p>

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<p>High-volume foods are ones you can eat a lot of, yet they don&rsquo;t contain a whole lot of calories. These foods are typically high in fibre so they&#39;ll leave you feeling full and help keep your digestive system running smoothly.&nbsp;</p>

<p><strong>High-volume foods to include:</strong>&nbsp;berries, watermelon, vegetables (excluding potatoes), oats, lentils, egg whites, lean turkey mince, non-fat dairy products, and air-popped popcorn.</p>

<p><strong>Calorie-dense foods</strong> <strong>to avoid</strong><strong>:</strong> oils, mayonnaise, salad dressings, dates, doughnuts, cake, pasta, sweets, processed snacks, sugary drinks, and alcoholic beverages.</p>
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<p><img alt="volume foods" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602738563/Weight%20Loss/334/High-volume-foods.jpg" /></p>
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<h2>Swap 30min&nbsp;of Social Media Scrolling for a Home Workout&nbsp;</h2>

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<p><img alt="home workout" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602738985/Weight%20Loss/334/home-workout.jpg" /></p>
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<p>The key to summer shred is to be in a calorie deficit while increasing your energy expenditure (by increasing exercise)!&nbsp;</p>

<p>If you&#39;re time-poor, the good news is that you don&rsquo;t have to be at the gym to burn calories! You can simply access your favourite workout online.&nbsp;</p>

<p>All exercise is good exercise so find a home workout you enjoy and make a habit of scheduling it into your day. Stop scrolling and get moving!</p>
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<h2>Choose Fake Away Over Take Away&nbsp;</h2>

<p>Recreate your favourite takeaway meals at home using healthier ingredients! Whether you love pizza, burgers, or loaded fries, making these meals at home can drastically cut down their calorie content and help you achieve that summer body&nbsp;of your dreams.</p>

<h4>Here are a few macro-friendly fakeaway meals you could easily create at home:</h4>

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<p><strong>Low-carb pizzas:</strong></p>

<ul>
	<li>Lebanese wrap</li>
	<li>Pizza sauce</li>
	<li>Shredded chicken</li>
	<li>Low-fat cheese &amp; vegetable toppings</li>
</ul>

<p><strong>Classic cheeseburgers:</strong></p>

<ul>
	<li>Burger thins</li>
	<li>Extra-lean beef patty&nbsp;</li>
	<li>Low-fat cheese slice</li>
	<li>Pickles</li>
	<li>Mustard &amp; ketchup</li>
</ul>
</div>

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<p><img alt="eggs" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602736095/Weight%20Loss/334/macro-friendly-pizza.jpg" /></p>
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<p><img alt="healthy milkshake" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602736092/Weight%20Loss/334/healthy-milkshake.jpg" /></p>
</div>

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<p><strong>Strawberry Thickshake:</strong></p>

<ul>
	<li>Protein powder (I like to use <a href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" target="_blank">Ultimate Plant Protein by B Raw</a>)</li>
	<li>Ice</li>
	<li>Almond milk</li>
	<li>Frozen strawberries&nbsp;</li>
</ul>

<p><strong>Chicken parmigiana and chips:</strong></p>

<ul>
	<li>Grilled chicken breast</li>
	<li>Marinara sauce</li>
	<li>Low-fat cheese</li>
	<li>Spudlite potatoes (cut into chips)</li>
</ul>
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<h2>Pack Your Dessert With Protein Instead of Sugar</h2>

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<p>Let&rsquo;s be real, the day doesn&rsquo;t finish until you have dessert! The good news is that you can still enjoy a sweet treat before bed and reach your physique goals when you make smart choices. Opting for a high-protein dessert will keep you fuller for longer, so you are less likely to snack during the night.&nbsp;</p>

<p>Need some macro-friendly dessert inspo? Create a smooth and creamy protein custard with<a href="https://www.nutritionwarehouse.com.au/lean-dessert-by-genetix-nutrition-chef-series.html" target="_blank"> Lean Dessert by Genetix Nutrition Chef Series</a>. Only 141 calories per serve, Lean Dessert is the ultimate dessert to compliment your summer shred.&nbsp;</p>

<p>If you&#39;re feeling extra creative in the kitchen, Lean Dessert can also be used to make cookies, brownies, nice-cream and more!</p>

<p>&nbsp;</p>
</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/lean-dessert-by-genetix-nutrition-chef-series.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1602736090/Weight%20Loss/334/Genetix_LeanDesserts_600g_Vanilla_1080x1080.png" /></a>

<div class="caption">
<p class="text-center"><strong>Lean Dessert by Genetix Nutrition Chef Series</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/lean-dessert-by-genetix-nutrition-chef-series.html" role="button" target="_blank">BUY NOW</a></p>
</div>
</div>
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Getting ready to kick off your summer shred body? We have gathered the 6 simple and best top tips to get your body in shape for this summer. 

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Top 6 Summer Shred Tips

<p>Enjoy World Chocolate Day with these delicious supplements - guilt-free! It&#39;s time to get cosy and warm with these healthy hot chocolate swaps, that will give you a boost of protein and added nutrients to support your body composition goals!&nbsp;You&#39;ve heard it before - summer bodies are made in the winter! You can thank us later!&nbsp;</p>

<h3>Adrenal Switch by Switch Nutrition&nbsp;</h3>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/adrenal-switch-by-switch-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1599776109/Supplements/318/Adrenal.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Adrenal Switch by Switch Nutrition</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/adrenal-switch-by-switch-nutrition.html" role="button" target="_blank">More Info</a></p>
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<p>A favourite amongst staff, Adrenal Switch in Chocolate flavour is the perfect way to end the day. Though you can have it hot or cold, it makes the perfect substitute for sugary hot chocolates that not only satisfies the sweet tooth but helps you meet your magnesium needs too. Known as a vegan magnesium support formula, this delicious drink also contains ashwagandha, vitamin B6, zinc, l-theanine, l-leucine and l-glycine for the ultimate nutrient recovery support.&nbsp;</p>

<p>Adrenal Switch is perfect for post-workout to help your muscles recover&nbsp;or during your nightly wind-down routine for your best sleep yet!</p>
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<h3><strong>NoWay Hot Chocolate by ATP Science</strong></h3>

<p>Featuring real chocolate pieces, this soothing, silky hot choc will have you starting your evening routine early. With only 1.5g of sugar per serve, you can feel like you&#39;re indulging in a rich hot cocoa drink while keeping on track with your body goals. Plus, with 10g of protein from hydrolysed collagen peptides, you&#39;ll have a way to help meet your protein needs and give your muscles and gut the love they deserve. Top it off with highly bioavailable magnesium, and you&#39;ll be diving into a deeper sleep and superior recovery for next-level results from your hard work at the gym.</p>

<p>Late-night snack-attacks will be a thing of the past - NoWay Hot Chocolate tastes amazing, provides an excellent alternative to sugary choc drinks and is designed to not only support your physique goals but assist you with your dieting goals.</p>

<p>&nbsp;</p>
</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/noway-hot-chocolate-by-atp-science.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1617671897/Nutrition/411/Noway.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>NoWay Hot Chocolate by ATP Science</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/noway-hot-chocolate-by-atp-science.html" role="button" target="_blank">More Info</a></p>
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</div>
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</div>

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<h3>Almond Protein Hot Chocolate by Macro Mike&nbsp;&nbsp;</h3>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/almond-protein-hot-chocolate-by-macro-mike.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1620171540/Supplements/437/Macro-Mike-Hot-Chocolate.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Almond Protein Hot Chocolate by Macro Mike</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/almond-protein-hot-chocolate-by-macro-mike.html" role="button" target="_blank">More Info</a></p>
</div>
</div>
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<h3><font face="Roboto, Arial, sans-serif"><span style="font-size: 15px; font-weight: 400;">Looking for a vegan-friendly way to keep warm and satisfy your chocolate cravings? This luxurious hot choc from Macro Mike contains only plant-based ingredients, including their revolutionary almond protein! With under 30 calories per serve (dry mix), you can enjoy this healthier cocoa sans the guilt. </span></font></h3>

<h3><font face="Roboto, Arial, sans-serif"><span style="font-size: 15px; font-weight: 400;">Whether you&#39;re dieting or not, you&#39;ll love the addition of lion&#39;s mane extract and probiotics, designed to bring your mind and body back into balance.</span></font></h3>

<p>&nbsp;</p>
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</div>

<h3><br />
Coffee Creamer by Before You Speak</h3>

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<p>Mocha fans - you&#39;ll love this one! Supercharge your coffee with this keto-friendly creamer from Before You Speak. Containing no dairy, gluten&nbsp;or sugar, the Coffee Creamer in Chocolate flavour is the perfect way to start your day! An excellent source of MCT fats, you&#39;ll be reaping the benefits of a sharp mind and powerful body. Naturally sweetened with stevia, you don&#39;t have to worry about blood sugar dips that can cause sugar cravings, plus, with the addition of filling fats, you&#39;ll have a way to keep your energy steady for hours.</p>

<p>Put this creamer in your daily coffee or combine it with your other hot drinks (delicious with almond milk!). If appetite control is your focus, add the Before You Speak creamer to your list of essentials!</p>
</div>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/collagen-creamer-by-before-you-speak-1?variant=42405613240547"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1656893242/Supplements/437/BYS_creamer_collagen.jpg" /></a>

<p class="text-center"><strong>Coffee Creamer by Before You Speak</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/collagen-creamer-by-before-you-speak-1?variant=42405613240547" role="button" target="_blank">More Info</a></p>
</div>
</div>
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Achieve your body composition goals with these healthier hot chocolates that contain almost no sugar, pack a protein punch and contain extra nutrients to help you be your fittest self!

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Enjoy World Choc Day With These Healthy Options

<p>I recently chatted with Tayla, EHP Labs athlete and WBFF pro on what it takes to succeed athletically at such a young age!</p>

<h3>Who is Tayla?</h3>

<p>An online coach and sports nutritionist, Tayla Hicks has a number of athletic achievements in her name! Having experience as an international cheerleader, competitive surfer and even competing at age 17 in her first bodybuilding show, which she also succeeded in as a Junior champion!</p>

<p>March 2021 saw her winning first place and WBFF pro status, an amazing feat for a young athlete. Her main focus is now the WBFF&nbsp;World Competition in Las Vegas, this September.</p>

<h3>Growing up with sports-focused parents:</h3>

<p>Tayla is blessed to have both parents being athletically minded - with a surfer for a dad and an IFBB bodybuilder for a mum, Tayla has managed to succeed and learn key skills at a young age. In fact, it was her mum who first introduced her to the gym and training.&nbsp;</p>

<p>Alongside her coach, Rob, she has managed to succeed quickly in the world of bodybuilding. She credits Rob for teaching her much of what she knows and giving her the ability to be a knowledgable online coach, helping other women to be the best they can be.</p>

<h3>What does a bikini bodybuilding prep look like?</h3>

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<p><img alt="bikini competitor bodybuilding" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646100740/Weight%20Loss/576/Screen_Shot_2022-03-01_at_12.11.22_pm.png" /></p>
</div>

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<p>Depending on the federation you are aiming for, there will be different requirements. We spoke about Tayla&#39;s experience in&nbsp;WBFF (World Beauty Fitness and Fashion) versus IFBB (International Federation of Bodybuilding and Fitness).</p>

<p>&nbsp;</p>

<p>Those in the world of competing will be well aware of both of these, but if you&#39;re not and you&#39;re curious about them, read on!</p>
</div>
</div>

<p>Competing in IFBB, Tayla found that it was all about &#39;glutes and shoulders&#39; - she was even marked down for her legs being &#39;too big&#39;! With WBFF, she&#39;s found a different approach (that allows her to train as much legs as she likes!). In WBFF, &#39;you train the way you love and grow the body parts that you love&#39;, she says.</p>

<p>With her training, she has a fairly even split in lower and upper body. While she&#39;s in maintenance mode, she has a little more flexibility in how she eats and trains but as soon as comp prep comes around, that&#39;s when everything becomes more regimented, with metrics such as step targes (up to 12-13k steps in her case).</p>

<h3>Shorter versus longer time frames:</h3>

<p>A longer prep allows you to have more food and diet breaks, and of course, keep your health as high as possible! At least 22 weeks for prep means that you can &#39;ease into it, so it doesn&rsquo;t have to be stressful&rsquo;, Tayla says.</p>

<p>With a longer prep time, you get&nbsp;to have more food and diet breaks!</p>

<p>A 17-18 week prep is still doable, but means that you may be facing stricter behaviours and struggle more. Staying healthy is something that Tayla values for herself and her clients - especially having had the personal experience with tons of training and super low calorie diets. She tells me that after her IFBB show, she lost her period for 9 months, which is unfortunately not uncommon in the world of bodybuilding. &quot;I would hate for anyone to have to deal with that&quot;, she tells me.</p>

<h3>How can you get the best results possible?</h3>

<p>Work with a coach! Tayla uses a coach to help her get in the best shape possible for her competitions - not only is it someone giving you direction, but it&#39;s accountability and motivation as well. With her own clients, she uses a consult form to ensure she&#39;s working with the right people who will be dedicated to their goals, and get as much insight as possible to help them in the most effective way.</p>

<p>With regular check ins, clients can keep her updated on progress and she can make adjustments where necessary so that there is a clear path to success. As a coach, not only will you provide the next steps to take, you will be there to help explain everything and be supportive. &#39;Online coaches are more than online coaches&#39;, Tayla comments. Only a phone call away, she is there to help you when you need it most.</p>

<p>When Tayla was younger, she saw an image of someone she wanted to look like, but didn&#39;t know how to get there. By getting a coach and educating herself, she was able to achieve her goals the most effective way possible. By having a coach you will learn about training, nutrition and supplementaton so that you&#39;re not relying on short term fixes like fad diets.&nbsp;</p>

<h3>Top mindset tips from Tayla:</h3>

<p>1. Just get up and do it! Source a coach, source the educaiton you need to succeed. There&#39;s always someone working harder that wants what you want.</p>

<p>2. Journalling feelings and achievements - be open and honest with yourself!&nbsp;</p>

<p>3. Prioritising self care - get a massage, take time off your phone. Having the right nutrition and supplements also goes a long way.</p>

<h3>Final words on embodying confidence:</h3>

<p>Body image confidence comes and goes - Stay loyal to each stage of your journey. E.g. if you&#39;re in a building phase, you may be feeling a bit uncomfortable with gaining extra body fat - just remember that everything you&#39;re doing is for a purpose!&nbsp;</p>

<p>Struggling with social anxiety? Tayla says though she may seem confident, she does struggle with social anxiety. If you&#39;re in this boat too, having a support system is key -&nbsp;having someone to lean on when you need it will help you feel more at ease and open to being the most confident you can be.</p>

<h3>Tayla&#39;s TOP 3 EHP supplement faves:</h3>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/oxy-whey-by-ehp-labs" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628287/Supplements/559/ehp-oxywhey.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>OxyWhey by EHP Labs</strong></p>

<p class="text-center">Tayla loves the Strawberry Milkshake flavour with her oats for that added protein boost!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxy-whey-by-ehp-labs" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/pride-by-ehp-labs" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628287/Supplements/559/ehp-pride.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Pride&nbsp;by EHP Labs</strong></p>

<p class="text-center">Tayla recommends this if you don&#39;t want to get your sweat on with a thermo.&nbsp;She uses it when she needs a &#39;kick up the bum&#39;!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/pride-by-ehp-labs" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/oxyshred-non-stim-by-ehp-labs?variant=42198568698083" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1582159572/Supplements/292/ehp-labs-oxyshred-non-stim.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Oxyshred Non Stim&nbsp;by EHP Labs</strong></p>

<p class="text-center">Tayla&#39;s fave flavour is the Appletini - great for a boost without the caffeine!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxyshred-non-stim-by-ehp-labs?variant=42198568698083" role="button" target="_blank">More Info</a></p>
</div>
</div>
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<p>&nbsp;</p>

<blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CYzsbjoKRSY/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);">
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<p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CYzsbjoKRSY/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by EHPlabs AUS/NZ (@ehplabs_ausnz)</a></p>
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WBFF Pro and EHP Labs athlete Tayla Hicks talks to Fit Talk Host, Paula Vargas on training for bikini bodybuilding comps!

Blog_Cover_Feel_More_Attractive.jpg

Improve Your Body and Mindset With Tayla

<p>I recently chatted with Tayla, EHP Labs athlete and WBFF pro on what it takes to succeed athletically at such a young age!</p>

<h3>Who is Tayla?</h3>

<p>An online coach and sports nutritionist, Tayla Hicks has a number of athletic achievements in her name! Having experience as an international cheerleader, competitive surfer and even competing at age 17 in her first bodybuilding show, which she also succeeded in as a Junior champion!</p>

<p>March 2021 saw her winning first place and WBFF pro status, an amazing feat for a young athlete. Her main focus is now the WBFF&nbsp;World Competition in Las Vegas, this September.</p>

<h3>Growing up with sports-focused parents:</h3>

<p>Tayla is blessed to have both parents being athletically minded! With a surfer for a dad and an IFBB bodybuilder for a mum, she certainly had a great start to developing her competitive strengths. Following in both her father and mother&#39;s footsteps, Tayla has managed to succeed and learn key skills at a young age. In fact, it was her mum who first introduced her to the gym and training.&nbsp;</p>

<p>Alongside her coach, Rob, she has managed to succeed quickly in the world of bodybuilding. She credits Rob for teaching her much of what she knows and giving her the ability to be a knowledgable online coach, helping other women to be the best they can be.</p>

<h3>What does a bikini bodybuilding prep look like?</h3>

<p>Depending on the federation you are aiming for, there will be different requirements. We spoke about Tayla&#39;s experience in&nbsp;WBFF (World Beauty Fitness and Fashion) versus IFBB (International Federation of Bodybuilding and Fitness). Those in the world of competing will be well aware of both of these, but if you&#39;re not and you&#39;re curious about them, read on!</p>

<p>Competing in IFBB, Tayla found that it was all about &#39;glutes and shoulders&#39; - she was even marked down for her legs being &#39;too big&#39;! With WBFF, she&#39;s found a different approach (that allows her to train as much legs as she likes!). In WBFF, &#39;you train the way you love and grow the body parts that you love&#39;, she says.</p>

<p>With her training, she has a fairly even split in lower and upper body. While she&#39;s in maintenance mode, she has a little more flexibility in how she eats and trains but as soon as comp prep comes around, that&#39;s when everything becomes more regimented, with metrics such as step targets (up to 12-13k steps in her case).</p>

<p>Nutrition will change weekly to fortnightly.</p>

<h3>Shorter versus longer time frames:</h3>

<p>Longer prep allows you to have more food and diet breaks, and of course, keep your health as high as possible! At least 22 weeks for prep means that you can &#39;ease into it, so it doesn&rsquo;t have to be stressful&rsquo;, Tayla says.</p>

<p>With a longer prep time, you get&nbsp;to have more food and diet breaks!</p>

<p>A 17-18 week prep is still doable, but means that you may be facing stricter behaviours and struggle more. Staying healthy is something that Tayla values for herself and her clients - especially having had the personal experience with tons of training and super low calorie diets. She tells me that after her IFBB show, she lost her period for 9 months, which is unfortunately not uncommon in the world of bodybuilding. &quot;I would hate for anyone to have to deal with that&quot;.</p>

<h3>How can you get the best results possible?</h3>

<p>Work with a coach! Tayla uses a coach to help her get in the best shape possible for her competitions - not only is it someone giving you direction, but it&#39;s accountability and motivation as well. With her own clients, she uses a consult form to ensure she&#39;s working with the right people who will be dedicated to their goals, and get as much insight as possible to help them in the most effective way.</p>

<p>With regular check ins, clients can keep her updated on progress and she can make adjustments where necessary so that there is a clear path to success. As a coach, not only will you provide the next steps to take, you will be there to help explain everything and be supportive. &#39;Online coaches are more than online coaches&#39;, Tayla comments. Only a phone call away, she is there to help you when you need it most.</p>

<p>When Tayla was younger, she saw an image of someone she wanted to look like, but didn&#39;t know how to get there. By getting a coach and educating herself, she was able to achieve her goals the most effective way possible. By having a coach you will learn about training, nutrition and supplementaton so that you&#39;re not relying on short term fixes like fad diets.&nbsp;</p>

<h3>Top Mindset Tips from Tayla:</h3>

<p>1. Just get up and do it! Source a coach, source the educaiton you need to succeed. there&#39;s always someone working harder&nbsp;</p>

<p>2. Journalling feelings</p>

<h3>Tayla&#39;s TOP 3 EHP&nbsp;Supplement Faves:</h3>

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<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/gold-standard-100-whey-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628287/Supplements/559/ehp-oxywhey.jpg" /></a>

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<p class="text-center"><strong>OxyWhey by EHP Labs</strong></p>

<p class="text-center">Tayla loves the Strawberry Milkshake flavour with her oats for that added protein boost!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/gold-standard-100-whey-by-optimum-nutrition.html" role="button" target="_blank">More Info</a></p>
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<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/gold-standard-100-isolate-by-optimum-nutrition.html" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628287/Supplements/559/ehp-pride.jpg" /></a>

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<p class="text-center"><strong>Pride&nbsp;by EHP Labs</strong></p>

<p class="text-center">Tayla recommends this if you don&#39;t want to get your sweat on with a thermo.&nbsp;She uses it when she needs a &#39;kick up the bum&#39;!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/pride-by-ehp-labs" role="button" target="_blank">More Info</a></p>
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<div class="col-md-4 col-sm-8">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/oxyshred-non-stim-by-ehp-labs?variant=42198568698083" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1582159572/Supplements/292/ehp-labs-oxyshred-non-stim.jpg" /></a>

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<p class="text-center"><strong>Oxyshred Non Stim&nbsp;by EHP Labs</strong></p>

<p class="text-center">Tayla&#39;s fave flavour is the Appletini - great for a boost without the caffeine!</p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/oxyshred-non-stim-by-ehp-labs?variant=42198568698083" role="button" target="_blank">More Info</a></p>
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<p>&nbsp;</p>

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WBFF Pro and EHP Labs athlete Tayla Hicks talks to Fit Talk Host, Paula Vargas on training for comps!

<p>If you struggle with body image issues, you&rsquo;re not alone - in fact, despite what you see on social media, even your fitness gurus can be struggling with varying degrees of body dysmorphia.</p>

<p>This article is all about how to truly embrace your own beauty and physical looks, so you can feel confident in your body - yes, just as you are.&nbsp;</p>

<p>If you&#39;re taking supplements, training hard and eating right, part of your motivation may be to &#39;look great naked&#39;. As a personal trainer, that was definitely one of the top reasons my clients loved to train!&nbsp;</p>

<p>You may say you do it purely for health reasons, but wanting to &#39;look good&#39; is a natural drive and there&#39;s nothing wrong with it.</p>

<p>Just know that training and eating well, supplementing smart will get you some of the way&nbsp;- however, the mental component is just as important. This is why I devoted space to this important topic.</p>

<p>Did you know even supermodels struggle with feeling &lsquo;ugly&rsquo;?</p>

<p>In this snippet of my interview with a world-renowned human behaviour&nbsp;expert, Dr John Demartini, you&rsquo;ll find an insightful story of &ldquo;one of the most beautiful women in the world&rdquo;, who was crying herself to sleep at night over feeling &#39;ugly&#39;!</p>

<h3>How can you start feeling more attractive in 2022?</h3>

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<p>1. Understand that even the supposed &#39;most beautiful&#39; people can&nbsp;feel this way - they just don&#39;t always publicly talk about it.</p>

<p>2. Ask yourself, who specifically are you comparing yourself to, and what do you believe they have that you don&#39;t?</p>

<p>3. Find out where you have the same traits as they do, in your own unique form. List out the benefits of it in your form.</p>

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<p><img alt="fitness model stretching" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1642122292/LIfestyle/566/fitnessmodelstretching.jpg" /></p>
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<p>4. If you&#39;re infatuated with another person&#39;s physical attributes, then you need to start making a list of the negatives to come back to the center.</p>

<p>5. When you come back to the center, you will have more gratitude for yourself and your unique body, and greater levels of self-worth and self-confidence.</p>

<p><strong>If you take this to heart, it will transform how you see yourself.&nbsp;</strong></p>

<p><strong>Before you go on, you&#39;ll want to know more about how to <a href="https://lifestyle.nutritionwarehouse.com.au/start-succeeding-in-2022-here-is-how" target="_blank">determine your unique values here</a>.</strong></p>

<p>Anyway, on to Demartini&#39;s story:</p>

<p>&ldquo;So a few years back, I had an absolutely beautiful woman. One of the most beautiful women in the world voted by a number of magazines as a client. And she came to me and you look at her and you go, whoa, she&#39;s a 12 on the Richter scale of 10. But she thinks that she&#39;s less than a six. I thought, that&#39;s interesting. She&#39;s got sort of a body dysmorphia idea. And what we found out is that she was comparing herself. She was comparing her hair to a woman who had thicker hair, and the overall image of that individual woman wasn&#39;t better, but her hair was. Then she was taking her thighs and comparing it to another woman, another model. Then she was taking her breasts and comparing it to another model... (Image source: Victoria&#39;s Secret)</p>

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<p><img alt="Victorias Secret Models" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1642122538/LIfestyle/566/victoriassecretmodels.png" /></p>
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<p><b>And she took all the different parts and compared them to individual women</b>. But no one of those women by themselves had the whole package better than hers.</p>

<p>But she was comparing parts and every part she was comparing to and envying and trying to go, &#39;<b>Oh, I wish I had that&#39;,</b></p>

<p>She was minimizing her image of herself in that it was not even appreciating her own beauty.</p>

<p>And <b>everybody else could see it</b>, but she couldn&#39;t see it because she was comparing her life to parts of other people.</p>
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<p>Not the whole of those people, not one of them which she replaces with. But she liked her hair. She like her eyes, she liked her thighs, etc.</p>

<p><b>Any time you compare yourself in splitting yourself and not look at the whole picture </b>and you go and take these little parts, you&#39;re not going to appreciate your whole. So you want to make sure that you go through and look at your whole life and look at where your strengths are and stick out and quit comparing yourself to other people.&nbsp;</p>

<p>I keep saying that we&#39;re not here to compare yourself to others. You&#39;re here to compare your daily actions to your own highest values, what you&#39;re going to excel and you&#39;re going to have the greatest self-worth. And then you realize that you, with your own unique values, which are fingerprint specific, is where you will excel. You will have the greatest confidence and you will be the one that everybody else is going, Oh my God, look at what they&#39;ve accomplished.&quot;</p>

<p><strong>Prefer to watch? Press&nbsp;play for&nbsp;the above&nbsp;story to see it on this page:</strong></p>

<p><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/piXI3VliuFQ?start=1745" title="YouTube video player" width="560"></iframe></p>

<h3>Related Articles:</h3>

<p><strong><a href="https://gain-muscle.nutritionwarehouse.com.au/best-way-to-stop-comparing-your-results-to-others?d=1" target="_blank">T</a></strong><a href="https://gain-muscle.nutritionwarehouse.com.au/best-way-to-stop-comparing-your-results-to-others?d=1" target="_blank"><strong>he Best Way to Stop Comparing Your Results to Others</strong></a></p>

<p><strong><a href="https://lifestyle.nutritionwarehouse.com.au/your-body-shape-does-not-define-your-worth" target="_blank">Your Body Shape Does Not Determine Your Worth</a></strong></p>

<p><strong><a href="https://nutrition.nutritionwarehouse.com.au/the-best-foods-for-glowing-skin-part-i" target="_blank">The Best Foods For Glowing Skin</a></strong></p>

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Did you know even supermodels feel 'ugly'? Use this process to own your beauty today.