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STOP Lying to Yourself

We all have “stories” that we tell ourselves based on our value and belief system. When it comes to our health and ftiness, those stories often immobilise us because they are not truthful. You can create a perception for yourself that you’re doing ok,...

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How Do You Become the Best at What You Do?

Seven years ago, I decided and committed to becoming the absolute best version of myself in every area of my life. From my physical body, health, strength, my business, my ability to coach clients, the results for my clients, better relationships with my children,...

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High Profile US Attorney Thrives on Honesty, Integrity & Passion

When I was in Los Angeles last year attending a conference with 2,500 people from 75 countries around the world, I had the pleasure of meeting Steve Mandell (pictured far left).  Steve is the Chairman and CEO of Gameplan Entertainment, is an Attorney that specialises...

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Brooke Shields & Robb Evans Interview: Why Alcohol Is My Biggest Problem

In November 2018, I had the great privilege of interviewing mega star Brooke Shields in front of 2,500 people at JT Foxx’s Mega Success event in Anaheim, California. With so many topics covered with Brooke, it was refreshing and illuminating to step inside the...

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kristy-whiting

Kristy Whiting, aged 30, Pakenham

What a phenomenal transformation update we have for you this month. Kristy, who we have featured previously, has reached an incredible milestone of 50kgs of fat loss! That’s right 50kgs in a little more than 12 months! An incredible achievement through focus and commitment...

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I have a job for you!

“If You Have Enthusiasm, A Positive Attitude And A Few Basic Fitness Skills, I Have A $23.51p/hr (plus super), Fun And Fulfilling Personal Training Position Just For You!” Dear Prospective Fitness Coach, First of all thanks for taking the time to visit this site.  It’s...

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How to select the right hotel gym before you travel

If you’re serious about your health & fitness and want to get the most out of your workouts when on holidays anywhere in the world, then let me show you how to find the right hotel with the right equipment for you. If you’re...

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The ugly truth about health and fitness

Feeling guilty about “sneaking” some “forbidden” foods… Exercising as a way to “make up for” all those calories you ate (or as punishment)… Binge eating because “I’ve already messed up so much today, what’s a little more?”… This is what happens when you look...

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Dispelling myths about… calories

Do you know the science behind calories and how to use that to help you achieve your goals? I’m sure you hear people talk all the time about “counting calories” or “watching their calories”. But what are calories, and if you’re trying to lose...

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“I feel it in my gut…”

When you stop to think about all the little tiny organisms you can’t see, and how many millions…billions…of them there are, it’s pretty mind-blowing. While many are floating around in the air, there are also hundreds of them inside your body. No, this isn’t...

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30 Day Challenge

How do you get life-sustainable results to transform your body and optimise your health? You take consistent daily action and condition yourself until you master these fundamental steps. For the next 30 days write down your daily actions for each of these: * Complete...

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The Evolution of Sugar

Since “That Sugar Movie” was released in 2014, the profile of sugar in our diets has become very much a hot topic. Did you know: 510BC – The Persians discovered sugar cane in India. 14th century – 1kg of sugar sells in Britain for...

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Is Your Inner Circle Holding YOU Back?

In the 29 years since I made the decision to make fitness and nutrition THE key part of my lifestyle, I’ve seen so many trends, fads, pills, diets, programs, DVDs, Youtube videos, apps, books, magazines and weird equipment enter, and leave, the multi-billion fitness...

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What “State” Do YOU Live In?

We all have “states” that we live in.  That could be happy or sad, euphoric or depressed, energised or tired, positive or negative, empowered or disempowered, focussed or distracted, grateful or ungrateful, and the list goes on. What state do you live in? From...

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Tour de France Challenges

This month’s challenge is built around the Tour de France using a stationery exercise bike. You can play with the settings on your equipment, I’ve included the examples that I use on the bikes in our Studio: King of the mountain challenge. Set the...

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Be Part Of The 1% Who Make It!

Although there are many ways to measure success, happiness and fulfillment, I’d like you to consider these facts. Half of the world’s wealth is controlled by entrepreneurs and businessmen/women making up 1% of the total population. 85% of them are self-made. Every millionaire and...

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Defining You!

One of the hardest things you’ll do in your lifetime is work out exactly what you want in life, what your life’s purpose is and what really defines you. I wasn’t crystal clear on my own purpose until I was aged 40! But the...

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It’s Time For YOU To Raise Your Standards

Let me ask you a question. What do you really want to achieve this year? Have you given it some thought? I bet you may have…. around 1 January, am I right? How did you compare this last year with what you set out...

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Ironing Out Fatigue

People with anaemia don’t have the usual number of red blood cells carrying oxygen to the vital organs. Although there are many forms of anaemia, the most common results from iron deficiency.  When you’re not getting enough iron in your diet or you are...

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Identifying Your Protein Requirements

Protein yields approximately 4 calories per gram, which is the same energy concentration as carbohydrate.  The recommended level of protein intake for the general population is 12 to 15% of total daily calories.  Therefore, someone consuming 2,000 calories per day has an energy equivalent...

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The Truth About Low GI Diets

There’s never been a shortage of new diets hitting the market and you’ve all probably heard of Low GI (Glycaemic Index) diets. The low GI diet has received a lot of attention lately as the standard for determining “good” (low GI) carbohydrates versus “bad”...

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Can caffeine boost your exercise performance?

Caffeine is the most widely used drug in the world.  Nearly 100% of adult men and (non-pregnant) women report some level of caffeine consumption.  And about 80% of Australians drink coffee (55% daily; 25% occasionally). Due to its widespread availability and use, both socially...

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Time to Clean Up Your Health—And Life!

Summer is on its way out and Autumn is in.  And while it’s a New Year, there still may be a few things lingering from last year that need to be “cleaned up.” With your health it’s easy… what are a few things you can...

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Got Fibre? Here’s The Low-Down…

Confused about fibre?  You’re not alone.  Not to worry, we’ve got the low-down for you here.  We scoured our sources for nutrition and health information and pulled together some great information here for you. Introducing Fibre Fibre is one of those nutritional items that...

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Are You Doing THIS For A Healthy Heart?

You already know that exercise and eating right are two VERY important things you’ve got to do to give your heart some lovin’. But there’s something else you should be doing that you probably don’t know about. Let me explain… There’s a “silent threat”...

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Let Food Be Thy Medicine

Start the New Year on a healthy foot by using these little-known natural food “cures”   Say goodbye to high blood sugar. Just add a little bit of cinnamon to your diet each and every day (as little as half a teaspoon!) and you’ll keep...

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FAQ’s On Alcohol and Your Health

With all weight loss and fitness programs, I recommend steering clear of alcoholic beverages, because they add on extra calories and the effects essentially counter-out your efforts. So while I don’t advocate alcohol, I know it’s part of life.  Many of us enjoy a...

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5 Ways To Beat The Heat!

Does the change in seasons make you hot under the collar? Here’s a few tips to help you cool down and make the most out of the summer sun. Exercise. Alter your pattern of outdoor exercise to take advantage of cooler times (early morning...

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The Power of Protein

Protein is essential to the growth, repair, and maintenance of all body tissues. It is also required for making enzymes – catalysts essential to all life processes, and hormones – powerful chemical messengers that circulate through your bloodstream to specific target cells, where they...

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You and Your Gut

Did you know that the health of your gut effects your entire body? Did you ever wonder why the thought of speaking in public or going for a job interview ties your stomach in a knot?  Or why your stomach feels like it flips when...

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8 Fat Busting Tips!

Hot Health & Fitness Tips For Maximum Results In Minimum Time! Lose the fat permanently with these eight easy changes.   Replace all liquid calories with water and real brewed tea (green, black, or white—no fake prepackaged junk—and go light on the sweetener). If you...

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Spring Into Fitness

Spring has officially arrived and the change from long cold nights has rolled into warmer, brighter days.  With the change of the seasons comes a renewed time to rethink  and restart.  Spring is a great time to start or kick-up a fitness program because...

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4 Tips To Keep Your Ticker Tickin’

A few simple additions to your everyday diet/lifestyle can help keep your heart healthy for years to come. Here are a few tips you can use right away. Your heart will thank you!   Use plant sterols and stanols. These are substances that occur...

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8 Fitness Do’s and Don’ts!

Here’s what you need to know to avoid common fitness mistakes and get the most out of your exercise routine. Don’t lift too much. Talk with one of our staff or personal trainers to ensure you’re lifting weights that are appropriate for you—otherwise you...

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Give Your Brain Some Much Needed Love

Taking care of your brain is every bit as important as taking care of any other part of your body – especially as you head towards your “Golden Years.” Here are 5 things you can do to boost your memory and help protect that...

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Are These “Diet” Foods Making You Fat?

Ever since the low-fat fad of the eighties, there’s been a glut of “health” foods to come on the market. They promote themselves as being low-calorie and good for you. Unfortunately, that’s not always the case. Here are some “diet” foods you need to...

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Don’t “Pass the Salt, Please”

The average Australian consumes around eight or nine times more sodium than they need for good health. The National Health and Medical Research Centre’s (NHMRC) suggested dietary target advises that Australian adults should aim to consume no more than 4g of salt a day...

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Raising Your Workout Intensity

You’ll often hear people say that they had a really “intense” workout, which really means that they pushed themselves really hard during the session and felt great afterwards.  It’s these intense sessions that produce the great results you’re really looking for.  But you can’t...

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Big Workout Mistakes

An American Council on Exercise (ACE) Survey of more than 3,000 of its personal trainers found that the 10 most common workout mistakes are: Not stretching enough Lifting more weight than you can handle. Not warming up before aerobic activity. Not cooling down after...

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Should I Use Supplements?

If you’re following a healthy nutrition plan, do you really need to use supplements?  A  healthy nutrition plan is fundamental to your good health and fitness, but I strongly believe that a sensible supplement program can greatly assist in optimising your health and improving...

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Robb’s Smoothie Favourite

This is one of my favourite smoothies and is great for a morning or afternoon snack (9.30am and 3.30pm for me). Ingredients 1 cup of skim milk 1 cup of frozen mango 1 tbspn of flaxseed oil 2 scoops of Next Generation Hydro Iso Vanilla Protein Powder Method Add all...

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Ginger Chilli Fish With Herbed Rice & Asian Greens

Total Time: 10m Ingredients 250 grams (1 ¼ cups) long-grain rice Canola oil spray 4 (about 150g each) white fish fillets 2 tablespoons sushi seasoning 2 tablespoons salt-reduced soy sauce 5 cm piece fresh ginger, peeled, cut into matchsticks 1 long red chilli, seeded, thinly sliced 200 grams snow peas, halved diagonally lengthways 1 bunch choy sum,...

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Breakfast Vegetable Omelette

This is a simple and delicious breakfast packed with all the nutrients you need to kick start a perfect nutritional day! Serves: 1 Ingredients 4 Egg whites 1 Whole egg 1 tablespoon Flaxseed oil 2 cups Chopped carrot, tomato, celery, red capsicum and spinach (in total approx. 2 cups of mixed...

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Perpetual Motion

Why do some people get fat while others don’t? Why do some struggle to lose weight and fail? Why do some individuals never seem to gain weight, no matter what they eat or how little they exercise? The first two questions don’t have...

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Winter Health Tips!

Here’s some tips to help keep you healthy this winter: Eat a well-balanced diet with plenty of fresh fruit & vegetables, Have a flu immunisation injection, Wash your hands often, and very thoroughly, with warm water and soap. Turn the tap off with a...

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How-to Create an Autobiographical Article

Edit Post Where to Find Cheap Cigarettes In case you are seeking inexpensive cigarettes, you’ve more choices than you may think of in the beginning. Inexpensive or inexpensive cigarettes may be ideal for an ailing wallet, but negative about the smoking satisfaction you obtain.

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7 Steps To Minimise Your Christmas Butt!

The Festive Season is full of temptations so we have come up with a plan to ensure your clothes don’t miraculously shrink over Christmas. So sit back and enjoy reading this FREE book in Christmas… Download your FREE electronic version of the book by...

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“Laugh, It’s Good For you”

Dear Clients and Friends, You may have heard it before, and we’ve talked about it here before – humour and laughter is healing. Yep, you heard it right, laughing is good for you. In a previous issue, we talked about how laughter is good...

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National R U OK? Day

12 September each year is the national day to ask someone – Are You Ok? R U OK? Foundation is as a not-for-profit organisation dedicated to encouraging conversations to prevent suicide.  The foundation is dedicated to encouraging and enabling all people to regularly and...

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Studioz Wins Cardinia Business Awards – Health & Education – 2013

I am very proud to announce that at the end of May Studioz won the Health and Education section of the 2013 Cardinia Business Awards.  The Health and Education section had the largest number of entrants this year and a total of seven finalists...

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Studioz FREE $11k+ Give-away – Family Food Rescue – Open until 30.11.2012

My growing frustration with the increasing obesity epidemic in our community, has driven me to create this unique, free “Family Food Rescue” nutrition and exercise program to completely transform the lives of one Cardinia Shire family. I’m very excited about the launch. I will...

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Teaching Kids To Ride Their Bikes…Without Training Wheels

You know those moments, those very special moments, that your children have that you have to share with the world.  Well this is one of them. My, just turned 7yr old Emily, has been on her trainng wheels for over 6 months now and...

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Fresh Green Salad

(serves 4 people) An old classic green salad.  You’re limited by your imagination, but here’s one example of refreshing green salad.  Ingredients Fresh salad mix – 180g Tomatoes – 2 medium Carrot – 1 Avocado – 1 small Cucumber – ½ Preparation Place the...

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Snow Peas & Pine nuts

(serves 6 people) This one is an old classic that I’ve pinched from my late Mum.  She always used to serve this one as one of the dishes at Christmas dinner.  Simple, but delicious!  Ingredients Fresh snow peas – 4 cups Pine nuts –...

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Watermelon, red onion & fetta salad

(serves 8 people) This is a fantastic light salad with a difference – this was a huge success at our Client Celebration Party in February 2012.  Thanks to Jackie for the recipe! Ingredients Unseeded Watermelon  – 500g Reduced fat fetta – 100g Medium Red...

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Quick Tips To Stay Warm

10 Ways To Keep Warm When It’s C-O-L-D  Keeping warm when temperatures reach record lows isn’t just about comfort.  Low temperatures can result in cold-related illnesses.  Here’s a few tips to help  keep you warm all winter long. 1. Have at least one hot...

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Don’t “Pass the Salt, Please”

 The average Australian consumes around eight or nine times more sodium than they need for good health. The National Health and Medical Research Centre’s (NHMRC) suggested dietary target advises that Australian adults should aim to consume no more than 4g of salt a day...

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NEVER, Give Up!!

Well I’ve just had an awesome weekend and wanted to share it with you.  The heading to this blog will make sense shortly! I’ve always loved cycling.  My Dad was a professional cyclist, as kids we always went along to cycling events, I had...

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Quick Tips To A Good Night’s Sleep

8 Tips to Get Better Zzzzzz’s….  1. Cut Caffeine.  The effects of caffeine can take as long as eight hours to wear off.  So if you drink a cup of coffee or soft drink in the afternoon and are still tossing at night, caffeine might...

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The Cancer You Can See

   Skin Cancer…you’ve heard of it, you’ve looked at your moles with suspicion, thinking you’ll see the dermatologist about them when you ’get around to it’….but did you know that skin cancer is the most common form of cancer in Australia. 2 in 3...

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Studioz Launches Kids Nutrition Program In Local Primary Schools

Having two young girls myself, aged 4 and 6, I’m often concerned with the amount of mis-information and advertising bombardment of “junk” foods out there, which result in our younger generations forming unhealthy habits.  Childhood obesity in Victoria is a huge problem, with approximately...

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It’s My Birthday…My Philosophy To Eating!

Okay, today, August 12,  is my birthday and all day people have been asking me if I’m going to have some cake…and then laugh…they know me too well.  It’s prompted me with some inspiration to tell you about my “life-long” philosophy to how I...

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Studioz Thai Beef Salad

Preperation time: 30 mins Cooking time: 10 mins Ingredients (serves 4) 500g rump steak black pepper 2 tbspn lime juice 2 tbspn fish sauce 2 tbspn brown sugar 1 teaspoon sesame oil 1/4 chinese cabbage 1 cup fresh corriander sprigs 1 cup fresh mint...

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The Life Of Your Eyes & How To Keep Em’ Healthy

Our eyes are truly an amazing piece of ‘equipment’. Your eyes are your body’s most highly  developed sensory organs. In fact, a far larger part of your brain is dedicated to your vision than those of hearing, taste, touch, or smell combined! We tend to take our...

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Tomatoes Are Gold!

Enough data now convincingly shows that people who consume high amounts of tomatoes or tomato products are at a substantially decreased risk of numerous cancers, says the Journal of the National Cancer Institute.  So, if you needed an excuse to eat them before, add...

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Men & Women, Don’t Cross!

When sitting at your desk you’re likely to have a couple of comfortable sitting positions you alternate between.  If they include crossing your legs, however, you could be compromising your circulation.  When you’re at you’re computer, try using a footrest, or at least cross...

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Consistency! 10 Tips To Weight Loss Success

I talk to people on a daily basis about fitness, weight management and goal achievement.  Everyone wants to know how you get there in the fastest possible time with the least effort. Over time, society’s level of patience appears to have diminished.  People have developed a...

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Tour Down Under – Stage 5

This is my favourite stage of the TDU.  Today you see the riders 5 times through the tough circuit of Willunga Hill.  Last year Cadel Evans broke away and almost looked like taking the win, only to be caught within the last kilometre from...

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Studioz On Tour In Adelaide

This is the third year that I’ve travelled with my eldest daughter Emily to Adelaide for the Tour Down Under.  A great opportunity to spend some quality time, relax, enjoy some great racing and get up close to some of the world’s best cycling...

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Make 2011 Your Best Year Ever!

I hope that you’ve all had a really great Christmas and New Year, have taken some time away from the hustle and bustle of every day life to spend some valuable time with your loved ones.  Have you set your fitness goals for 2011...

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Studioz Rides With The Stars!

On Sunday 9 Jan, 2011, my family and I attended Ballarat for the Australian Road Cycling Championships. Emily and I participated in the recreational ride with cycling legend, and television commentator, Phil Liggett. We rode the 10.2km circuit to the top of Mt Buninyong...

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Pushups For Charity Works To Raise $200,000 For Make-A-Wish Australia® & Kick-Start A Mini Fitness Revolution…One Pushup At A Time

 On November 27th 2010, Studioz Personal Training, along with almost 50 health clubs, personal training studios and fitness boot camps across Australia will hold Pushups for Charity events in their respective towns involving thousands of participants and generating thousands of dollars each in donations to...

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Body Balance Challenge – Starts June 28, 2010

If you’ve got the guts to change your life forever, then take the Body Balance Challenge and I will PAY YOU $700 To Get the Best Looking, Best Performing Body You’ve EVER Had… And You’ll Do It In Just 8 Weeks! Body Balance is...

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Strictly Limited! 2 Weeks Of Boot Camp For $2!!

Now here’s an amazing Mother’s Day gift for all those Mums out there. That’s right, we’re offering 2 weeks of Womens Only Boot Camp, to the first 23 people that register below, for just $2.  There’s no strings attached.  Simply go to www.StudiozSpoilYourMum.viprespond.com to...

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Give The Ultimate Mother’s Day Gift This Year!

Have you been wondering how to give the ultimate Mother’s Day gift to that amazing mum in your life…and have her blushing with joy over how much you care? This wonderful Mother’s Day gift of relaxation, health and beauty, valued at $180 is FREE...

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HURRY!! Boot Camps Are Filling Up Fast….

Studioz Personal Training Women’s Only Boot Camps are the quickest, easiest and most FUN way to jump start your fitness program, lose kilos and centimetres fast, make new, supportive friends and look and feel great in just four short weeks. We’re now taking registrations...

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Studioz At Stage 5 – Tour Down Under, Adelaide

Stage 5 of the Tour Down Under started in Snapper Point and concluded in Willunga.  I remember this stage last year and with two laps of Willunga Hill, this is where the Tour Down Under is won and lost.  It’s a really tough climb,...

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Studioz at Stage 4 – Tour Down Under, Adelaide

Stage 4 of the Tour Down Under saw the riders go from Norwood to Goolwa.  Today was also the day of the Mutual Community fund raising bike ride which saw thousands of riders take part.  This ride enabled all the participants to take the...

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Studioz At Stage 3 – Tour Down Under, Adelaide

Stage 3 of the TDU started at Unley today and finished up at the beautiful hillside township of Stirling.  Emily and I based ourselves  in Stirling on one of the many hills the riders had to conquer at Mt Barker.  Boy it was hot today,...

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Studioz At Stage 2 – Tour Down Under, Adelaide

Stage 2 of the Tour Down Under started in Gawler and finished in the German town of Hahndorf. We went straight to the finish today and the town did an incredible job of decorating the streets and shop windows.  The weather is starting to...

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Studioz At Stage 1 – Adelaide’s Tour Down Under

I’m currently over in Adelaide, South Australia, following the Tour Down Under with my eldest daughter Emily.  We came here last year and the experience was fantastic, so we thought we would make the journey this year as well.  This year Lance Armstrong has...

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Honey & Cheese Muffin Snack

This is a fantastic snack that I often use to give me a bit of an energy boost.  It’s fast and simple to prepare. Ok, use wholemeal toasting muffins.  Cut in half and toast.  Spread honey, no margarine and then add a slice of...

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Studioz Receives Major Fitness Excellence Award

Studioz Personal Training was recently awarded the People’s Choice Award for Victoria, 2009.  This is an Australian Fitness Industry Award that is voted on by the people.  It involved more than 3,750 votes and 327 business throughout Australia.  It’s a great honour to receive...

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Congratulations To “Go Country” Prize Winners!

Studioz had a stand at the “Go Country” outdoor and lifestyle show held at the Pakenham Racecourse on 17th and 18th of October 2009.  The weather was cold, but the people still came out to talk to us.  I had a great time talking...

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Keep Up Your Water Intake

I’ve just come back from five days holiday up in Cobram, central Victoria, and although we’ve only just hit Spring, there have been a couple of very warm days already.  I therefore thought it was timely to talk about how important your water intake...

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