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19 June 2018 0 Exercise, Well-being

Did you know morning workouts provides loads of benefits – more than just the satisfaction of telling your work colleagues that while they were sleeping you were getting your sweat on?

If you work out in the morning, you’re more likely to burn more calories throughout the day.

We’ve come up with 5 tips to help motivate you for a morning workout. See if you can finally kick fatigue and get started in the morning!

19 June 2018 0 Nutrition, Well-being

Did you know, over time, your body can build up toxins which can cause your body to stop performing at its best? You may begin feeling sluggish, tired, or unable to perform as you'd like. If you notice your body isn’t quite feeling its best, you might want to consider a cleanse.

08 June 2018 0 Training, Exercise, Well-being

We have heard every excuse under the sun for people not exercising, believe us, some of them are hilarious, but the one we hear the most is this one:


We’re here to let you know, yes you do.

Helping people achieve their fitness goals is OUR goal, so we have written this blog for you to realise, yes, you CAN fit exercise into your day. All it takes is a little shift in your mindset.


08 June 2018 0 Nutrition, Well-being

You’ve worked out hard in the gym, finished your session in a sweaty mess after hitting a new PB. Once you’ve showered and changed your tummy rumbles, and you’re ready for some food.

Tempted by something naughty to reward your hard work? Think again. What you eat after hitting the gym may be the most critical food you eat all day.

When you work out, your body burns fuel from anything you’ve eaten recently, and then it breaks down stored glycogen. Your muscles start to use free protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 30-45 minutes after your workout— called the "post-workout window."

  • Is your goal is to build muscle? Eat at least 30g of protein and 30-35g of carbs within 15-30 minutes of your workout.
  • Trying to stay in shape or shed a few kilos? Take your time and eat within 45 minutes or an hour after your workout.
09 May 2018 0 Training, Exercise

Research shows that girls who maintain a regular, moderate intensity training plans benefit from a comprehensive list of health benefits. We understand that some still fear that weight training exercises may bulk them up too much, however, all the hype around the benefits of resistance training is slowly changing the attitudes of women in the free weights room, and we’re seeing that firsthand here at Move Health and Fitness.

09 May 2018 0 Training
Common Mistakes Women Make in the Gym

We have seen lots of interesting gym habits over the years, from observing bizarre lifting techniques to watching people using weight machines incorrectly – whenever any of our trainers notice something, they will gently approach and correct the user, to make sure they get the most out of their workout.

13 April 2018 0 Training
What Makes a Good Personal Trainer?

The fitness industry in Australia is booming. We believe this partly a response to the fact that our nation as a whole, is gaining weight. With the obesity epidemic on the rise, people are concerned with staying fit and healthy, so they look around for the best option.

13 April 2018 0 Nutrition
Super Food Life - super charge your diet

We’re sure you’ve heard all about the benefits associated with consuming superfoods – it’s hard to avoid the hype. But it’s true, not all foods were created equal — some are jam-packed with vitamins, minerals, antioxidants, essential fatty acids and other beneficial substances that have earned themselves ‘superfood’ status. Here at Move Health and Fitness, we love superfoods so much that we’ve created a list of the 10 essential superfoods to super-charge your diet!

13 April 2018 0 Training

When you work as a busy professional in the corporate world, it can be hard to fit training into your schedule. A high pressure workload often features lunches and after work drinks, meaning the weight can slowly creep on. All those glasses of wine at lunch time, along with finger foods and fancy dinners can mean that your clothes start to feel tighter.

29 March 2018 0 Nutrition

We’re pretty sure you have heard lots of people talking about why you should quit sugar – there is a whole health movement around it.

As health professionals, we are always advising our clients to watch their sugar intake, and it’s not just about losing weight. While weight loss is great motivation there are a host of other reasons that should make you reconsider having that teaspoon in your coffee and cut back on the fruit juice.

16 February 2018 0 Training
Top 5 Fitness Trends for 2018

Fitness trends come and go. Remember the thigh blaster? And the ab machines that promise results for no effort? Take it from us, never believe those claims! Fitness takes time, effort and consistency, and anyone who tells you different is pulling your leg.

Move Health and Fitness have compiled a list of the top 5 fitness trends we predict for 2018:

16 February 2018 0 Nutrition
Eating when you’re bored

We’ve all been there. Work is slow. There’s not much to do. You twiddle your thumbs until suddenly decide that the only thing to make you feel better is a visit to the vending machine. No! Stop walking! Stay away from snack food!

When we’re bored, we often convince ourselves that we are hungry when we are actually not. Using food for any reason other than putting nutrients into your body can lead you into a cycle of overeating. So how do you stop boredom eating?


16 February 2018 0 Nutrition
Is your ‘healthy’ diet sabotaging your results?

You work out every day and are committed to getting results. You shun alcohol and never buy takeaway. You resist potato chips and do your best to eat well. But no matter what you do, you can’t lose those stubborn last few kilos.

Did you ever consider that your ‘healthy’ diet may be holding you back?

We’ve compiled a list of the top 5 ‘healthy’ food tricksters – the ones who quietly sabotage your results while parading around as great food choices.

07 December 2017 0 Training, Exercise, Nutrition

The Christmas season is upon us, where it often feels like we have social events every second day. If you have a big event on the horizon, is it really possible to make changes to your body in just 7 days?

07 December 2017 0 Nutrition, Well-being

You’ve made the decision to hire a personal trainer. You’ve set yourself some fitness goals, and prioritised a timeslot to get you moving. That’s all you need, right? Now the weight will drop off and your fitness will soar.

Unfortunately it’s not that easy. You are going to have to work harder than ever before and commit to listening to what your PT says – after all, isn’t that what you pay them for?

22 November 2017 0 Nutrition
Food for Recovery

So, you have just finished your workout, blasting your muscles and starting the growth process, but what is the first thing you put in your mouth? We know protein powders have their place, but we’re hoping it is one of these top 5 recovery foods!

22 November 2017 0 Exercise
Benefits of Group Training

Christmas is just around the corner, which is a time of great temptation for even the strongest willed. So how do you keep motivated to stick to your good habits, with tasty treats everywhere you turn?

22 November 2017 0 Exercise
Moving into a new gym!

We are only a few short weeks away from our brand new gym being finished, and we can’t wait to get started training in this exciting new facility.

19 October 2017 0 Training
Why HIIT is so Effective

HIIT is very popular right now, and there is a reason why. And according to scientific research, high-intensity interval training isn’t just a passing fad. A recent study found just one minute of HIIT got the same results as 45 minutes of endurance training, while another found high-intensity interval training keeps us younger at a cellular level. So why is HIIT so good?

19 October 2017 0 Nutrition
Eat Fresh this Spring

Asparagus is in season right now, so take advantage and get some of this delicious veggie on your plate! Yes, eating asparagus can make your pee smell funny, but if you can put up with that, there are plenty of reasons to fill your plate with more of this spring superfood. Packed with good-for-you vitamins and minerals (like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fibre) this green veggie offers some serious health perks.

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