Posts tagged nutrition
Get results: Three key principles


 Have you heard the saying, “you can’t pour from an empty cup?” This idea is key when it comes to getting results with your training. Our bodies are hard-wired to achieve the number one priority for every single one of us… SURVIVAL. Yep, this comes way before healing and repair, muscle gain, fat loss, fertility, energy creation and happiness (in no particular order).

 If we’re running on empty (and maybe a few too many long blacks), performance and body composition changes become very hard to achieve as these changes require resources, fuel and nutrition that a lot of us just don’t have access to.

TAKE ACTION: Get your basic health needs right first. Start with sleep, stress management, nourishing food and some rest and recovery time. Without these things, you’ll be expecting your body to make changes that aren’t a priority.



We bang on about this one, but it really is the not-so-secret weapon when it comes to getting the results you’re after. Why does the RESET nutrition program work? Why do top athletes follow a training plan? These force you to be consistent.

Consistent training and consistent nutrition will lead to a consistent stimulus and the ability to create change. The magic really happens when you realise the gold in this principle and can apply it to all areas of your life – take regular action towards your goals and you’ll be amazed at what you are capable of.

TAKE ACTION: If you’re not getting the results you want, ask yourself the very important question – “Am I taking consistent action to achieve them?” If you want to change your physique or improve your fitness, are you getting to the gym 3-5 times per week? Reserve your classes, speak to a coach about formulating the best plan for you and then show up and do the work. Give it time and reap the rewards.



Consistency is a big part of the picture, but how you progress your work is an important factor in getting results.

Progressive overload is the gradual increase of stress placed on the body during training. If we roll back around to the primary goal of survival, progressive overload is a way of telling the body that it needs to adapt to the stressors in order to survive. It needs to get stronger, faster or more efficient. It needs to build more muscle fibres, more connective tissue, an ability to carry more oxygen or new communication pathways to service new movement patterns. The human body has an incredible ability to adapt, but it won’t use up resources to do so unless there’s a need.

TAKE ACTION: If you’re taking the time to get to the gym or work with a trainer, make sure you understand your progression and this means knowing what weights you’re lifting, how hard your working and how you’re moving. Whether it’s a change in your forward fold (can you get any closer to the floor?) or the amount of weight on your barbell in a back squat, know how you’re adapting to stay on track, excited and moving towards your goals.

My Bad-Ass Bone Broth

We are big on power proteins! These are high protein, often high saturated fat foods, which are low in tryptophan and high in nutrients such as lysine. The awesome thing, is a lot of these are easy to make.

Power proteins include eggs, shellfish, broth and a few others.

I get a lot of questions on the broth, so I thought I'd post my latest recipe.

I'm no master of "flavour." Most of you will be able to spice this up with your own flavouring or spices and create something special. If you do, please share.

BUT I'm AM about the thickness (collagen) of the broth. To me, when it's cold, you basically want to have to spoon in out of the jar to then heat up.  This is what makes the broth Bad-Ass. Basically, broth this thick isn't really sold commercially - it takes longer to cook, takes more resources and also consumers usually want something runny and easy to deal with.

Not me though, I'm after quality, gains and nutrient density!

The thickness of the broth comes from bones (I prefer beef) with high marrow content, coupled with a looong cook time.

We are talking 15 hours plus.

If in doubt, cook longer or add more bones with marrow/joints.

Here it is, my Bad-Ass Broth:

Slow cook for 15hrs on low (depends on slow cooker) the following:

- One Big beef marrow bone ("canoe cut" from free range butcher - they'll know). Get them to pre-cut it for you so that it fits into the slow cooker. These big bones are usually for oversized dogs, so they might be surprised you want to make broth with it. We need these though, to get the marrow.
- Some beef chuck bones (these have some meat on them, but also lot of collagen)
- 1-2 carrots chopped
- Celery
- Salt
- Pepper
- Kombu seaweed
- 1 x onion and garlic
- Big splash apple cider vinegar
- Ginger and garlic

I just cook that up overnight, then let cool then decant into jars.

This gives me about 5 full jars (I have a 4-5L slow cooker I think).

This should cool and seperate with the fat on the top (white) and then a highly gelatinous broth below that. When you re-heat it, either dilute with some boiling water straight into the cup, OR heat in a small pot. 

Personally, I don't use a microwave.

To make it more Bad-Ass:
The big twists that you can get into to make it really bad-ass broth are:
- Pre-"roast" the marrow bones in oven until light brown before putting in slow cooker. This makes the broth darker in colour
- Add offal such as small chopped liver
- Add spices (Cayenne)
- Use the veggies and chuck meat that comes out of it for brekkie with eggs or lunch (they are full of nutrients from the broth)
- Make sure to scoop the marrow from canoe cut bones out and either enjoy on its own or put into the broth jars, before chucking the used bones etc out.

Broth is great for breakfast, a snack or to add to veggies when you stir-fry them. It promostes healthy skin and hair growth, muscle/tissue repair and also gut health. It turns out that almost all of our body is made up of collagen in different forms - so broth is super powerful!

To be honest, we've had broth going the last three months straight and it definitely will continue through the winter!