How much protein is enough?

14 Jul

People get carried away with protein supplements. While adding extra protein to your diet with a protein powder is helpful for most athletes, some people really overdo it, and in some cases miss out on other important nutrition because they are relying too heavily on protein supplements. My ready reckoner table uses research done by Mark Tarnopolsky and Peter Lemon to suggest how much protein you should be consuming in total depending on your weight and training regime, and how much of this should be supplied by supplements.

All the best



Kettlebell Exercises

5 Jul

I’ve created a series of one minute instructional videos on how to use kettlebells as a part of your exercise routine for conditioning, fitness and/or weight loss/gain.

Kettlebell Training Videos

Here are two examples: the first is for a beginner, the second is for someone who is more advanced

Simple Kettlebell Swing

Pummelling, Two Handed

Warm Up Extras

23 Jun

This video below has some add on exercises to the Total Body Warm Up video

Have a go at these


Total Body Warm Up

11 May

Check out my video on “whole body” warm up routine. This is a great routine to warm up for a more serious workout (do each exercise for 30 seconds to a minute), or can be used as an exercise routine in its own right for weight loss (1-3 minutes for each exercise).

I’d love for you to leave your comments in the comments section of this blog post or at the bottom of the Youtube video.



Good and Bad Protein

4 Mar

In my most recent blog I wrote about protein powders and how good or not they are.

Today let’s have a look at other sources of proteins that we can have regularly. Most people should
know nuts are one of the greatest sources of protein there are, with almonds being the “king of the
nuts”. As Dr Bernard Jensen would say “Did you also know most nuts, if not all, need to be grinded
down in the month in order for the body to digest and process all that goodness”.

Think about it, if you have some nuts at night the next morning you’re on the porcelain throne and
wow you can see them in your stood not broken down. That’s because they take approximately 10
hours to soften and breakup – but they don’t’ get that long to do so in your body unless to masticate it
properly. To get past this and for any lactose intolerant people out there, put a handful of almonds into
some water over night then in the morning liquefy the almonds and you will have a great milk, full of
protein. If you also add sunflower seeds, pumpkin seeds and sesame seeds – wow presto – more protein.
Spirulina is also a high source of protein (50% – 75% dry weight) and a great blood cleanser.

Proteins are crucial for regulation and maintenance of many vital processes in the body such as cell
repair, enzyme and hormone production, blood clotting and fluid balance to name a few.

Amino Acids can be basically brought down into two groups – Essential and Non Essential.

There are nine essential amino acids that need to be ingested regularly through diet to maintain good
health. Proteins that contain all nine Aminos are called Complete Proteins (eg animal protein). Plants
are Incomplete Protein sources.

Before I get into that great debate of whether we should eat Meat or be Vegetarian. I’m going to put
some pros and cons out there.

The human system cannot completely digest and assimilate “Complete Proteins” such as meats and
meat products; the ingestion of too much meat causes uric acid for a large part being absorbed into the
muscles. Using meat as a continuous source of your protein hurts the kidneys and other eliminating
organs. As Dr Norman Walker put it “Straining them (kidneys) to the point where a progressively
smaller amount of uric acid is eliminated and a corresponding greater amount is absorbed by the
muscles. The result if painfully known as Rheumatism”.

Chicken breast is hugely popular with more people, athletic or otherwise.

Chicken breast has a high protein to low fat ratio: chicken is low in fat and almost non-existent in
saturated fat. So using chicken more frequently than other sources can be a healthier option. Chicken
also has more protein per gram than beef.

But always remember too much meat of any kind can lead to constipation – fermentation
and “beautiful” smells permeating from your body. And always by free range!

Fish is a great source of protein smashing all other meats in its protein per gram scale, tuna and salmon
especially, but again if not eaten and digested properly will cause putrefaction in the body. Tuna is
particularly popular with bodybuilders – tuna has the best protein to fat ratio of all the whole proteins.

But as a rule I stay clear of tuna because 1) I don’t like the taste of it, and 2) Unless you know the source, it can be full
of heavy metals.

I am an advocate for white fish ie: flounder, whiting, gar, flathead all sources have a high protein low fat

In a book by Gerard Dente (Macrobolic Nutrition) he puts in a research bulletin that states “Fatty fish
may offer added fat loss perks as fish may decrease fat cells and enhance fat loss by raising the amount
of leptin in the body”. Leptin is a hormone that decreases hunger and shrinks the site of fat cells.
For great info on Leptin and how we are not producing enough in the modern world, hence obesity
epidemic in the western world, check out the video Sugar the Bitter Truth and spend the time listening and
remembering what Professor Robert Lustig has to say about obesity, sugars, fats and leptin.

All bodybuilders know that beef is a staple protein source. Good amounts of BCAA’s making it great as
far as muscle growth is concerned. It is also full of creatine-L-carnitine, zinc, vitamin B12, phosphorus
and more, it can however also be very high in fats and cholesterol which is bad. This will compromise
your cardio health. And if you want to increase your blood pressure – keep eating heaps of steak!!

Is it a coincidence that Americans have the highest rates of heart disease/attacks, stroke, cardio vascular
disease and they are also the biggest consumers of beef anywhere in the World? Since Japan has
started eating more red meat (steak) they have clinical data to show the same problems in America are
now affecting them. Interesting, wouldn’t you say, however contributing factors such as not enough
exercise, sugar would also need to be considered? Like all meats, beef is good for clogging up your
digestive track if overloaded. Especially when you don’t chew your meat enough, the body struggles to
break it down and it becomes a toxic sludgy mess, like a sewer, in your system. Like the Taoist and Paul
Chek talk about……Eat your water; Drink your food.

But trust me, I’m not saying don’t eat meat. There’s no doubt we should eat meat. We have a meat
eater jaw which goes up and down – but is also goes side to side, which is what a herbivores jaw does.

Something to think about.

Remember where energy goes, energy flows.


Protein Powder – Is yours any good?

28 Feb

Is your protein powder any good?  Don’t be fooled, it may have a great logo that makes you feel confident that you can trust it, but do you actually know where that whey has come from?

Your powder is only as good as the cow it came from and that cow is only as good/healthy as the food (nutrition) it was given.

Let’s think about this, if the powder you are consuming came from a cow that has had hormone treatment or has had a disease, has been fed on grasses that have had pesticides, herbicides, fungicides, insecticides, superphosphates etc sprayed all over it, you to are ingesting that rubbish into your greatest possession.

Fair dinkum, most of us are robots directed by the protein companies to ingest their latest and greatest powders.  Did you know your body wants Amino Acids to Repair, Recover and Grow (if that’s your goal).  Not caffeine, sugars and fillers.  These ingredients, scientifically, cannot activate and facilitate the healing process of new cell growth.  Most of these powder companies are just draining your bank account.

I am an advocate for natural whole foods, it is the best source of nutrition – if it hasn’t been pumped full of fertilizers, herbicides, pesticides, fungicides etc and heaps of water!  If you are an athlete it is very hard to keep up your protein levels whilst everyday working.  I mean you need to be eating all the time.  So it’s a no brainer that supplementation is in order not as replacement meals but as part of an already ongoing eating plan (habit).  If it’s good protein powder it’s instantly being ingested into your body and doing its duty as Mother Nature has planned ever since we have inhabited the earth.

Remember….good sources of protein powder will:

  • include high levels of Branched Chain Amino Acids (BCAA’s) – helping muscle repair and recovery
  • help in nitrogen retention, which will enhance growth of muscle
  • boost immune system
  • be a natural appetite suppressant (great for anyone needing to lose weight).
  • help with lean muscle growth which, will help with the loss of body fat.

Something to think about.

Remember, where focus goes … energy flows.

To iPod or not to iPod

16 Feb

Today I want to chat about that fantastic invention the iPod and whether or not it’s the best thing whilst running/exercising – or at least get you thinking!

I know personally, I love to run with my iPod; but am not fussed if I do not.  What I have noticed is when I do run with it I go harder, longer, faster – sounds like a Viagra commercial, I know, but what can I say!

The question I have is if it’s doing this to me is it doing it for you?

Most people I have asked, clients mainly, all say yes to the Viagra part (harder, faster, longer).  So are we over doing it?  Is this going to lead to musculoskeletal problems, organ dysfunction (to be extreme)?

Let’s think about this, if an iPod can motivate the obese person, the unfit person, this has to be a good thing right!  No question.  But if it guides that oversize, unfit person to push themselves passed their starting threshold what might happen…..?

Something to think about!