WU XING DAO KUNG FU​

I’m often asked what an average day for me is, meal-wise, as a Personal Trainer and fitness enthusiast. What can usually be found on a regular day on my plate? It’s hard to answer this question directly, as I enjoy such a variety of foods. I don’t follow any particular diet, I am totally against fad dieting and fasting, I don’t overload myself with grains or refined carbs and I do stick to my own version of the health food pyramid. I avoid low fat versions of anything – full

With the world rapidly changing, and so many difficulties arising from the current state of war and conflict in Iran and the Ukraine, it is easy to feel overwhelmed, anxious or worried about the future. Here are three simple steps to reduce anxiety and lessen the burden of current world events. 1. Take time to connect with your inner self. This may seem like cryptic statement, but in reality, it couldn't be simpler. The current digital media age we are constantly bombarded fr

Fat is one of those confusing and sometimes (for nutritionists) infuriating topics because Dr. Google can give you so many misleading and confusing answers. Is at good or bad? Well, that’s a very broad question with quite an explanation behind it. Firstly, fat or ‘fatty acids’ are long-chained molecules, and their melting point increases or decreases depending on their chemical structure. Therefore, the lower the number of double bonds in a fatty acid’s molecular chain, the h

Ever wondered what a nutritionist eats in a day? We asked our nutritionist, Kellie, to share what she eats most days so we could share it with you! Here is what she had to say… Breakfast I’ve got two young children, so our morning routine is quite rushed. I’d love to have time to cook an extravagant meal every morning but during the week it usually doesn’t happen. For breakfast, my kids and I enjoy either a bowl of porridge topped with homemade (or healthy grocery-bought) mu

Not so long-ago lemon detoxes were all the rage, and even now they’re still quite popular, especially among women. I suppose we’re all moving on to greener pastures now with the paleo movement, among other things. Every now and then though, I still get asked what my opinion is of the lemon detox diet. My opinion is simply this: This is not a detox. It really isn’t, and why lemon detox is a waste of money! DETOXIFICATION DOESN’T ONLY OCCUR IN THE LIVER Your liver is a great or

Easy to say when you no doubt work long hours and are juggling a busy work and personal life, but an important aspect of a healthy lifestyle regardless. Read on below to learn why one of the 5 pillars of well-being is sleep, and answer the question yourself, are you getting enough? 1. Focus on quality, not quantity. We have all heard the saying that we need a minimum of 8 hours of sleep a night, but is that realistic with today’s current lifestyle? Worry instead about the qua

As a Kung Fu instructor and health fanatic, I get a lot of people telling me they just want to know what they should be eating each day to be “healthy”. These people aren’t looking to bulk up for a weightlifting competition or carb load for a marathon… they just want to know how to be healthy and follow a balanced diet. Well, guess what!? I’ve got your back. I’ve written a diet plan just for you. No, I don’t calculate macros – why? Because I’m a father, work two full time job

Healthy dinner ideas are hard to come by. Many people who want to eat healthier have trouble convincing the rest of their family to follow suit. Unfortunately, healthy food has gained a reputation for being bland and boring – this is simply not the case. However, what if you could create healthy, nutrient-dense meals that are both family-friendly and delicious? You can enjoy healthy, nutritious food and still adore every mouthful. Here are 4 healthy dinner ideas for families

What I can attest to more than most, is how difficult it is for my wife most days, as a mother of two small children, juggling full time work, looking after the kids, and keeping up with life's constant day-to-day tasks, while I work two jobs that get me home late every night, it’s difficult for her to find the time stay healthy and fit, yet she still finds a way to incorporate fitness into a time-poor lifestyle! When you see images of fitness junkies on Instagram, usually y

So many people give up on a balanced diet because they believe it’s too hard to eat healthily. If it’s too hard, you’re doing it wrong! There are small changes you can make initially to help the transition from unhealthy eating to a well-balanced diet. Of course, you’ll need to up the veggie intake, have a couple of pieces of fruit a day (but don’t go overboard on the fruit!) and have some lean protein with every meal…it's not rocket science, but it can drastically improve y

Did you know that only about a third of adults eat the recommended daily intake of veggies? And only about 21% of adults consume the recommended amount of fruit? Did you also know that 39 million sickies are taken each year to obesity-related illnesses? I’m a sucker for statistics because they’re very sobering when it comes to our diet and health. We can all make small improvements here and there to our diet to help lower our risk of becoming one of those statistics. How? Ga

Fatigue is something that plagues a massive percentage of our population. Unfortunately, there is no one-size-fits-all approach to fatigue as it’s caused by such a large number of factors. Feeling fatigued for lengthy periods of time can be detrimental to the body by increasing cortisol, our stress hormone, depleting magnesium and other vital nutrients and can even affect our diet – let’s face it, when we feel like crap, no one wants to prepare healthy food. So, what can we d

Before I studied nutrition, I have to say I always struggled with healthy breakfast ideas. I’d either just have some Vegemite on white toast, Weetbix, or I’d just skip breakfast altogether. As you probably guessed I wasn’t the healthiest of individuals. If you’re in the same boat as I was, struggle no more! I’ve compiled a short list of breakfast ideas to help keep you excited to get yourself out of bed for the foreseeable future. Here are 4 Quick and Easy Healthy Breakfast I

Martial Arts are a great way to build self-confidence and discipline in students. With consistent practice and focus, Martial Arts also provide a variety of positive health benefits for both body and mind. From a mental perspective the discipline teaches self-awareness, focus and determination, and is a path to greater mental clarity. It also helps students keep calm under pressure, even in a stressful environment. When thinking of the physical benefits, Martial Arts improve

As an avid martial arts enthusiast and instructor who has joined many schools over the course of my life, a frequent statement or question I come across as it relates to older individuals is, “I am in my 40’s now, I am too old to begin learning martial arts?” or “Now that I am getting older, is it too late to start learning martial arts?’ Frequently, this question is posed with a tone that indicates that they know the response is going to be, “Yes.” Given that I am a practit

The word “habit” usually conjures up images of negative things like smoking or nail biting, but the definition of “habit” is a regular tendency or practice, especially one that's hard to give up. HEALTHY HABIT NUMBER 1 - DRINK MORE WATER Buy yourself a funky glass or stainless steel bottle (or several) and have them on hand to drink throughout the day. Carry it around with you like you would your hand bag or phone. HEALTHY HABIT NUMBER 2 - KEEP MOVING! Get moving more regular

I’m all for living life and realizing that we’re all only human – we’re bound to want to indulge from time to time. I get it, and I do it too, but when it comes to alcohol, are we taking our indulgence too far? Small amounts of alcohol have shown to be beneficial for health, but just how much is really considered healthy? Keep reading for the lowdown on Alcohol, The Good, the Bad, and The Ugly! ALCOHOL – THE GOOD - Light to moderate alcohol consumption has shown to have a pro

Brain fog isn’t just something that affects the elderly. More and more young people are now experiencing cognition and memory issues and report feeling like they’re living in a ‘fog’. Brain fog can be caused by a number of issues, but there are a few of the main culprits which are unfortunately only too common in our society. LOW IRON OR B12 CAUSES BRAIN FOG When you’re feeling like a mindless zombie, the first thing people think of is iron and anaemia. Iron definitely needs

Hopefully this will help to eliminate confusion on serving sizes and allow you to easily monitor and control your food intake. The best way to begin in undrstanding serving sizes and the easy way to measure portions is to break the foods down by category. FRUIT SERVING SIZES One serve is equal to: 1 medium piece (E.g. apple or banana) OR 2 small pieces (E.g. nectarines, kiwi fruits, apricots) OR 1 cup of chopped pieces/berries (E.g. chopped rockmelon, strawberries etc) Eat 2

Coffee drinkers raise your coffee cups in praise! I am about to justify your love of that deliciously aromatic, brown, swirling cup of pure sunshine you hold in your rapidly warming hands... Let's go through 5 fun facts that you could potentially throw someone's way if they try to tell you coffee is bad for you... 1. Many epidemiological studies have shown that moderate coffee consumption may be beneficial in preventing many chronic diseases such as type 2 diabetes and liver