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Nutrition
You can’t out-train a bad diet. Harsh truth, but absolutely accurate.
Exercise gets the headlines. Nutrition does the heavy lifting.
Here’s what actually matters for real results.
The 80/20 Rule
Nutrition Dominance
Body composition is 80% diet, 20% exercise. You can gain weight training for marathons if you eat too much.
Calorie Reality
One donut equals 30 minutes of running. Much easier to not eat the donut.
Consistency Wins
Perfect nutrition 60% of the time beats good nutrition 90% of the time.
Sustainable Approach
Extreme diets fail. Moderate, consistent changes create lasting results.
The Fundamentals That Matter
Calorie Balance
Energy in versus energy out determines weight change. Physics, not magic.
Protein Priority
Muscle building, satiety, and metabolic boost. Most people eat too little.
Hydration Habits
Water affects everything. Energy, performance, and appetite regulation.
Meal Timing
When you eat matters less than what and how much you eat.
Our personal trainers see nutrition mistakes sabotage great training programs daily across Melbourne.
Protein Power
Muscle Maintenance
0.8-1.2g per kg bodyweight minimum. More if training intensely or aging.
Satiety Factor
Protein keeps you full longer than carbs or fats. Natural appetite control.
Thermic Effect
Burns more calories digesting protein than other macronutrients.
Quality Sources
Lean meats, fish, eggs, dairy, legumes, and protein powders.
Carbohydrate Clarity
Energy Fuel
Primary fuel for high-intensity exercise and brain function.
Timing Matters
Around workouts for performance. Less important at other times.
Quality Choices
Whole grains, fruits, and vegetables over processed sugars.
Individual Tolerance
Some people handle carbs better than others. Find your sweet spot.
Fat Facts
Essential Nutrients
Required for hormone production and vitamin absorption.
Satiety Support
Fats help you feel satisfied and reduce cravings.
Calorie Dense
9 calories per gram versus 4 for protein and carbs. Easy to overeat.
Quality Sources
Nuts, olive oil, avocados, and fatty fish over processed fats.
The Melbourne Food Scene
Diverse food culture creates opportunities and challenges. Amazing restaurants everywhere.
Learn to navigate social eating while maintaining nutrition goals.
Hydration Essentials
Daily Targets
35ml per kg bodyweight minimum. More if exercising or in hot weather.
Performance Impact
2% dehydration reduces performance by 10-15%. Affects strength and endurance.
Appetite Confusion
Thirst often masquerades as hunger. Drink water before reaching for snacks.
Quality Matters
Plain water is best. Limit sugary drinks and excessive caffeine.
Meal Planning Strategies
Prep Ahead
Sunday meal prep sets you up for weekly success.
Simple Swaps
Small changes compound over time. Brown rice for white, grilled for fried.
Portion Awareness
Hand-sized portions work better than weighing everything obsessively.
Flexible Structure
Plan meals but allow for life’s unpredictability.
Common Nutrition Myths
“Carbs Are Evil”
Carbohydrates aren’t inherently bad. Quality and quantity matter.
“Fat Makes You Fat”
Excess calories make you fat, regardless of source.
“Supplements Replace Food”
Whole foods provide nutrients supplements can’t replicate.
“One Size Fits All”
Individual needs vary based on genetics, activity, and goals.
The Prahran Professional Approach
Busy professionals need practical nutrition strategies. Quick, healthy options that fit hectic schedules.
Meal delivery services, healthy takeaway choices, and efficient meal prep.
Eating for Goals
Weight Loss
Calorie deficit through portion control and food quality improvements.
Muscle Gain
Slight calorie surplus with adequate protein and strength training.
Performance
Fuel workouts with appropriate carbs and recover with protein.
Health
Nutrient-dense whole foods with minimal processing.
Social Eating Strategies
Restaurant Navigation
Grilled over fried, vegetables over fries, dressing on the side.
Party Survival
Eat before arriving, focus on protein options, limit alcohol.
Family Meals
Lead by example, make gradual changes, involve everyone in planning.
Travel Challenges
Pack healthy snacks, research restaurant options, stay hydrated.
The Psychology of Eating
Emotional Triggers
Stress, boredom, and celebration often drive food choices.
Mindful Eating
Slow down, pay attention, and enjoy your food.
All-or-Nothing Thinking
One bad meal doesn’t ruin everything. Get back on track immediately.
Progress Over Perfection
Consistent good choices beat occasional perfect days.
Your Nutrition Action Plan
- Track current eating patterns for one week
- Identify biggest problem areas
- Make one small change at a time
- Focus on whole foods and adequate protein
- Stay hydrated throughout the day
- Plan meals and snacks in advance
- Allow flexibility for social situations
The Long-Term View
Nutrition is a lifelong practice, not a short-term diet. Build habits that you can maintain forever.
Small, consistent changes create dramatic long-term results.
Getting Started
Ready to transform your nutrition? Book a consultation to develop a personalized eating strategy.
Stop fighting your diet. Make it work for your life.
Want comprehensive nutrition support? Our 6-week reset program includes personalized meal planning and ongoing nutritional guidance.