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31 July 2018 0 Exercise, Well-being

“If exercise were a pill, it would be one of the most effective medications available today, without the negative side-effects.” – Chris Tzar, from Exercise Is Medicine.

Did you know doctors now recognise exercise as a treatment for depression?

At Move Health and Fitness, every single day we see just how much exercise improves mood and boosts positivity. Training is one of the quickest and most effective ways to increase energy levels, reduce stress and help you unwind.

Too often, people try to lift their mood through quick fixes offering short-term relief – with adverse long-term effects. Food and alcohol are not the answer – they may dull your feelings for a little, but exercise it a better option.

By getting your body moving, it will respond by lifting and supporting your mental wellbeing.

Here are 5 ways exercise improves your mood.

31 July 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.
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?

18 August 2017 0 Nutrition, Well-being

Struggling to find healthy breakfast ideas? This delicious banana choc chip muffin recipe will satisfy your cravings without blowing your daily calorific budget!


So easy. So healthy. And most importantly, so delicious.

13 July 2017 0 Training, Exercise, Well-being
HIIT for busy mums

Half-way through school holidays and feeling the effects of extra socialising? Busy holiday schedules full of extra coffee and cake playdates can make it difficult to find time for long cardio sessions, but skipping workouts all week can derail your weight-loss efforts. With high-intensity interval training, known as HIIT, you can strip fat in minimal time – and keep your fitness plan firmly on track.

17 March 2017 0 Well-being

Stress. How many times do you hear that word each day?

According to the World Health Organisation (WHO) we’re hearing it more than ever before. In fact, WHO have declared stress as, “the health epidemic of 21st century” costing businesses an estimated 300 billion US$ per year.

09 February 2017 0 Well-being
Does Alcohol affect your workout?

Coffee, chocolate, and alcohol are probably three of the most studied nutritional substances. There is substantial research that shows light alcohol consumption has several health benefits. But what about those of us who take our fitness serious or those of us who consider ourselves athletes? Is a little alcohol okay? Or should we abstain from alcohol completely? The question is, does alcohol effect our workouts?


16 January 2017 0 Training, Well-being
Jump into January!!

After all the fun, excitement and socialising of the Christmas period, January is a fantastic time to reset and take some time to think about your goals for the coming year.

14 December 2016 0 Nutrition, Well-being
Managing your New Year’s Eve

Everyone loves a party and NYE often puts on the party of the year. It can be easy to spiral out of control and make bad choices regarding food and drink on New Year’s Eve, so we have written this checklist for you to remember.



21 September 2016 0 Nutrition, Well-being
Strawberry Season

Strawberries are in season and boy are they tasty! Grab a punnet as a go to snack with a handful of nuts, or chuck them in the blender with some almond milk, honey and ice.


19 May 2016 0 Well-being
Bedtime benefits – 5 reasons you should get into bed early!!

It’s very easy to lose track of time, especially if you work long hours, or if you have young children. With your daily commitments taking up all the daylight hours it is easy to push back your bedtime in order to have time to yourself. But lack of consistent sleep is terrible for your health. Here are the top 5 reasons for getting into bed at a reasonable hour

13 April 2016 0 Training, Well-being
Are pre-activity/workout rituals beneficial?

Have you ever been watching an AFL match and you see the player walk back after a mark, make sure his socks are tight, put away his mouthguard and throw some grass in the air? Or the guy on the team who has his pair of lucky socks that never get washed because he is on a winning streak?


A lot of people have these kinds of rituals in competitive situations and when they are training, but have you ever wondered if they actually help?

16 March 2016 0 Nutrition, Well-being
Have You Tried Healthy Living?

Being healthy is not a boot camp; it is a lifestyle. The road to achieving a healthy body and mind is hard and requires planning and a realistic, positive attitude.  By setting realistic goals and celebrating your successes, you can enjoy living a healthy life.

16 March 2016 0 Training, Well-being
Exercise: Some Motivation Required

In the beginning of every self-improvement program, there is commitment and excitement about the possibilities.  But as the days pass and the changes in your routine stop being new and exciting, your motivation can quickly deteriorate as your attention wanders and you consider giving yourself a break from the program.  This is the stage that determines if you will fail or succeed in reaching your goals.

15 February 2016 0 Training, Well-being
Top 5 tips for Motivation and Willpower in health and fitness

As the last fireworks on Australia Day fade away into the night, so the festive season come to an end. The months of Christmas puddings and barbecue- leftovers filled fridges are over, and we suddenly realise that we might need to get back on track to meet our New Year’s resolution of fitness and good health. We have compiled a list of the top 5 tips for boosting your motivation and will power to keep you healthy this summer!   

19 January 2016 0 Well-being
Good Choices versus Bad Choices

Let’s be honest you do reflect what you tolerate. Generally your health is a reflection of how you behave. How you find yourself physically is a lifestyle choice you have made in the past.

17 December 2015 0 Well-being

Here we are another year draws to an end. Whatever your goals were did you reach them in 2015? Or at least move closer towards them? Or is it a time to start fresh again in 2016 and reassess your goals?

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