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Category Archives: The Chief Life Blog

Welcome to The Chief Life Blog! Articles are listed in order of most recent first. If you are looking for something specific use the search option at the bottom of the page.

CONSISTENCY OVER INTENSITY

New Years Resolutions have started rolling out in full swing. Some of them have fizzled out in the first week and some may hang on for just that little bit more. More often than not, by February they have all but died ready to start fresh in 2019 but that’s another 11 months away. Most people plan their new... 

3 TIPS ON HOW TO GET YOUR CHILDREN EATING VEGETABLES FROM ONE PARENT TO ANOTHER

  Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Additionally, fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as... 

Keeping Things Alive

Do you ever have a slump in your energy or motivation? When it comes to exercise and nutrition most people have experienced the lack in motivation at some point during their journey. This is a sign of being human. Everything can’t be cheerful and perfect all of the time. There will be a challenge in your journey somewhere down... 

Too Much!!

Did that big stress come from out of the blue? The possibilities of having a big melt down in life are dependent on a few factors. Here are some questions for you: How do you react to stress? Do you have a system for dealing with stress or problems that come up? Do you take time out? Are you... 

Summer and The Sugar Rush

Hello everybody!! Its almost summer down in Australia and we all know that that means holidays. For everybody up in the Northern hemisphere, we know you have had your two weeks 😉 but listen up because there will be some information in here for your summer holiday next year 🙂 Generally when summer comes along we all seem to... 

Allergies Vs. Intolerances

It’s really exciting to see that people are becoming more and more aware of their food choices. People are looking at ingredients lists, opting for organic and free range produce and now they are really starting to tune in on how certain foods make them feel. I thought it might be a great time to look at food allergies... 

Why You should check your Vitamin D Levels

Vitamins and Minerals are indispensable in promoting health and preventing illness. They are essential to the growth and development of every human being and are the triggers for many chemical reactions, processes and functions within the body. One particular Vitamin, Vitamin D has been recognized as a significant factor in determining health outcomes by contributing to increasing calcium absorption... 

Cocao Powder – The Super Food

Super food powders are on the rise. Many of us are trying to improve our health with the aid of powders like super greens, Maca and Cocao. We can add them to smoothies, protein ball blends, our breakfasts or baking. Here is a little bit of insight to Cocao.   Where did it come from? Cocao, which is also... 

Hereditary Folate Malabsorption

We’ve all heard of folate and we know that it’s important especially during pregnancy but did you know that Folate Malabsorption can also be hereditary?   Hereditary Folate Malabsorption (HFM) is a genetic disorder relating to a persons impaired ability to absorb ingested folate within the intestine, along with the inability of transporting serum folates across the blood-brain barrier... 

An Insight to Vegetarianism

Perhaps Vegetarianism has been on the rise or maybe we are just more aware of the benefits of consuming more natural, wholesome plant based foods?? Regardless, there are still many of us stumped by vegetarianism and what it means. People choose vegetarianism for a number of reasons. Reasons may include cultural, ethical, perceived health benefits, taste preferences, environmental or... 

Stop and Smell the Roses!

  In our world today life seems to move at a very fast pace as we are more and more connected to each other as a human race. Communication comes in many different forms such as audio, visual and textual. We receive news, adverts, critical day-to-day information and communication from our friends, families, companies and work through these different... 

Calcium – A Simple Overview

Calcium is the most common mineral in the human body. It is needed for numerous functions, including building and maintaining bones, teeth and blood clotting, muscle contractions, hormone secretion, transmitting nerve impulses and a co-factor for enzymes. 99% of calcium is actually found in the bones and teeth alone, and the remaining 1% is in the blood and other... 

Time to Re-Evaluate

“You are the average of the five people you spend the most time with.” – Jim Rohn Take a look at the five people that you hang out with most… What is their health like – Are they unhealthy or are they fit and knocking off new physical achievements constantly? What about their careers – Are they dwindling in... 

Digging Deep

  What is digging deep? One of the most underestimated tools that we have all been told about over and over again is to ‘Dig Deep’. You would have heard the instructions “Dig Deep” most likely at school from a sports coach or PE teacher. You would have heard this especially when you were tired and looking to take... 

TCL Top Picks for Good Gut Health

All disease starts in the gut – Hippocrates That’s right. About 70% or more of the body’s immune system resides in our digestive system alone. That means that if your gut is unhealthy it could result in a lot more than poo pains! The gut sends signals to parts of the brain that are responsible for self-awareness, emotion, morality,... 

Keeping with the Program

Keeping with the Program   Rates of obesity and being overweight are on the increase with Australia now ranked as having one of the most overweight populations amongst developed nations.  Staggeringly, I recently heard one nutritionist say that on current projections 80% of Australians will be overweight or obese by 2023.  This brings severe long-term health risks to those... 

Eating Disorders Awareness

  You have probably heard of all the popular names of eating disorders. There are actually many different disorders that are clinically recognised. Here they are: Anorexia nervosa Bulimia nervosa Purging disorder Eating disorder not otherwise specified Orthorexia nervosa Pica Rumination syndrome Prader–Willi syndrome Avoidant/restrictive food intake disorder Muscle dysmorphia Feeding disorder Night eating syndrome Diabulimia Gourmand syndrome  ... 

5 Reasons to Quit Coffee

  I, probably like you, didn’t want to give up coffee. I just love the taste of a good coffee. It was a part of my daily routine. I didn’t even get that big a kick from it but I just enjoyed my coffee time. So, why did I give up coffee for the last month?   There are... 

6 Tips To Better Sleep

Set your morning alarm to allow you a multiple of 90 minute sleep cycles, minimum of 4, i.e. 6, 7.5 or 9 hours of sleep a night 8 hours is a myth, a human sleep cycle is takes roughly 90 minutes (will vary between individuals). Therefore if you’re to sleep 8 hours you’ll actually be waking mid cycle and... 

Intermittent fasting

Is it a religious thing? What does it do and how does it work? Circadian rhythm just gets in my way!! Hello team, I bet you are asking; “Why on earth do I need to learn about Intermittent fasting and is it just one of these new trends that is going to fade out in a few years?” Fasting... 

Should I be Taking a Pre-Workout Supplement?

Pre-workout supplements come in many variations, nearly all of them are caffeine containing and usually at ridiculous overdosed amounts. They may also contain other supplements such as Beta Alanine, Creatine, BCAA’s and a mix of others.   So why is caffeine a staple in pre-workouts? Examine.com released the below statement:   ‘Caffeine is a powerful stimulant, and it can... 

Sleep: Recap of Dr Breus’ Podcast

Most of us have acquired knowledge or the importance of a good night’s sleep.  We have our own experience of sleeping well or badly and understand how this can affect our mood and performance.  Many of us have also been fortunate enough to have been on the receiving end of (sometimes unsolicited!) advice from friends or relatives, often parents,... 

What’s stopping me?

“I have the Eating Plan all sorted, I have my exercise all planned out for every week. I even went to the shops and bought all of the latest workout gear including a foam roller and the new release trainers from Nike.”   “Okay so maybe it’s my food prep that I need to work on. But why do... 

Acid-Alkaline Balance

There has been much discussion in the nutrition world of late about high alkaline diets and their role in affecting the pH of the body in a favourable way.   The goal is to have your blood pH sitting at around a tightly controlled 7.36-7.4, which is said to be possible using the foods we eat. Many of the... 

To Eliminate or to Get the Tests done?

To Eliminate or to Get the Tests done? In Australia, we are seeing a rising epidemic of intolerances and auto-immune diseases that are caused by food. There are foods that cause inflammation within the body and creating an unfavourable reaction to the victim’s body in forms of rashes, acne, psoriasis or eczema, bloating, blocked airways, diarrhoea, lack of concentration... 

3 Steps To Becoming A Better Chief

3 Steps To Becoming A Better Chief To gain ‘Chief Status’ of any kind you need to be the best version of yourself that you can be for that position. The chief executive of a company has to lead from the front, showing initiative, being wise and smart, with business direction and delegation to succeed. The chief of a... 

5 Fatty Foods to Increase Brain Function

Did you know that foods containing fats can improve your brain function? In fact, our brains are composed of 60 percent fat. So, it doesn’t really come as a surprise that fuelling it with fats would make it function better. It’s said that a diet high in monounsaturated fats can also increase the body’s production of acetylcholine, a neurotransmitter... 

Dry Brushing

If you were told that there was an easy and painless way to reduce cellulite, would you believe me? Dry brushing is a natural health practice, which has been a traditional method of removing dry skin from the body however, it does more than just remove dry skin. The brush stimulates our circulatory system and activates our lymphatic system,... 

Infrared Saunas

Last post I wrote about the steam room and sauna, and how they can be beneficial to our physical and mental well-being. I left on a note about infrared (IR) saunas and how they need a blog of their own. So, in this blog I am going to explain the benefits of infrared lamps and some of the differences... 

Gluten & Its Friends: The Series – Part Two

Last week I wrote the first part of my gluten series, which explained the different gluten intolerances. I also briefly mentioned wheat allergies and how they can also be present without a gluten intolerance. If you haven’t done so already, please read Gluten and its friends – Part One as it will provide you with the information needed to... 

Dairy is for Cows

This concept will be a controversial one – background, education and experience as a nutritionist, coach, doctor, personal trainer, etc.  All determines different approaches. However, this is my approach and strong belief, and I’d like to explain why I have chosen this lifestyle for myself, and my clients, in the simplest way possible.   A simple question, where does... 

ASPARTAME is Chemical Poison!

When it comes to artificial sugars, there is one that undeniably needs to be cut from our diets – aspartame. There are so many controversial products on the market, that are 100% not good for us (cigarettes for one), and aspartame is high on that list. It is hidden in our food and drink as an artificial sugar and,... 

Carbs are not the enemy!

When I first started writing meal plans for others, it was evident that there was not enough mainstream information circulating about healthy fat loss. The ever so popular fad diets, such as Atkins, had promoted the idea that to lose weight you needed to cut out carbohydrates. Although I knew this was a popular theory, what I hadn’t realised,... 

Managing the Silly Season

It’s that time of year again, where all the holidays fall within the same month – Christmas, Boxing Day, New Year’s Eve and Australia Day, and while it’s great to set goals and be determined, it’s also extremely important to have balance. When dieting, the ‘all or nothing’ approach is quite common but, it doesn’t have to be that... 

5 Tips for Keeping on Track!

Lack of motivation, preparation and self-doubt are 3 of the most common reasons why we fail when starting a new diet or training program. It takes 21 days to create a habit and 90 days to change a lifestyle but, it’s not always easy to make it to those key markers. So, here are my ‘5 Tips for Keeping... 

Good VS Bad Fats

When it comes to the word fat, most will assume the worst – it’s the notion that low-fat foods will keep you from gaining unwanted weight, that drives this false norm. Look around you at the supermarket, there is an abundance or low-fat options but, fats are actually a vital component of our diet. So, what are the different... 

What you don’t know about Sodium!

Who doesn’t love salt and why wouldn’t we? It tastes amazing and acts as a natural preservative, keeping our food from spoiling! However, it’s also a key component of our diet for more than just our tastebuds. Salt is our main source of sodium chloride, a vital micronutrient that we require for muscle contraction, nerve stimulation and fluid regulation.... 

Amazing Results: New Mum

“My name is Aimee and I’m 24 years old. I’ve been following The Chief Life for roughly 7-8 months now. I originally decided to get Matty and Stacey’s help because I had just had a baby and I wanted to make sure I was fuelling my body with nutritious foods. I not only needed help with getting my energy... 

Look after your gut, so it can look after you!

Everyone is buzzing about the importance of gut health and it’s extremely exciting! The movement is challenging old fashioned, damaging fad diets and shifting towards a holistic approach. Inevitably, this will eliminate ‘quick fix yo-yo diets’ and enable maintainable results. But what is gut health, why is it so important and what can you do to achieve it? Gut... 

3 Easy steps to Drop The Christmas Holiday Body Fat

Swap out the dense and excessive carbohydrates for fruit and vegetables. Dense carbohydrates fall into the category of man made food products. For instance foods like bread, cereal and pasta are not a natural food. They are a mix of ingredients put together in a kitchen or factory. If you’re wanting to lose the excess body fat you should... 

5 Easy Habits to Kick Start Your Fat Loss Journey…

Start taking 1-3 grams of fish oil every night before bed; Aim to eat a balanced breakfast within an hour of waking up each morning, or immediately after training if you are an early riser (i.e. 5am CrossFit class); Drink at least 2-3 litres of water filteredthroughout each day; Swap milky coffees for decaf long blacks and decaffeinated herbal... 

5 Essential Kitchen Utensils

5 Essential Kitchen Utensils… Meal prep requires effort and a dedication to yourself in wanting to achieve what you’ve set out to achieve. There are definitely ways to make life easier in the kitchen… Here are 5 of my favourite and absolutely essential kitchen items that make meal prep in bulk much faster and easier! Slow cooker/crockpot This is... 

5 Reasons You’re Not Losing Body Fat

5 Reasons you’re not losing body fat! The Western culture is a fat culture with 100 fad diets. Everyone is always looking for the secret to being “lean and sexy”. The truth is there are no shortcuts. Any pill that they create to cut fat isn’t going to break your habits that got you to where you are in the... 

5 Tips for Saving Money on Your Weekly Food Shop

5 Tips for Saving Money on Your Weekly Food Shop We get that eating healthy nutritious meat, vegetables and fruit can be expensive but there are ways to make it more cost effective and remember – in the long run, you will benefit from fuelling your body right! Most importantly, use a shopping list – this ensures you leave... 

Addicted to the Scales

During a weight loss program or dieting plan, people think that it is important to have a daily weigh in… I strongly disagree and I’m going to explain why! Take John Smith* for example. He insists on weighing himself daily at the beginning of every gym session to check his progress. After weighing himself one day and not losing as much weight as he’d... 

Are You Lacking Libido?

Are you a male lacking sex drive? Even worse are you below the age of 30? If this is you there a things you need to put in place straight away to make sure you keep producing testosterone and keep your man features. People have become precious in this day and age and with that comes a certain ease... 

Banded Leg Curls

Banded leg curls are a great exercise for building up muscle, tendon and ligament Strength. Add 100-200 banded leg curls to your accessaries work 2-5 times a week for at leaf 4 weeks to see some great improvements in your posterior strength.

Catching Up With The Members – Joel Hudson

Catching Up With The Members – Joel Hudson  Question 1: Where do you train and how long have you been training for?  My Wife and I own And run CrossFit Never Say Never and NSN Powerlifting. All my training gets done there. I have been doing CrossFit for 4 years and started Powerlifting in Feb 2015. I played baseball... 

Ditch the Excessive Carbs!

It’s quite often found that an overweight individual is given advice of from their doctor or medical practitioner to consume more carbohydrates and less fat. For example, people with high cholesterol get told to keep whole grain bread in their diet for fibre and to make sure they start making “healthy” decisions, like having no butter or “low cholesterol”... 

Focusing on the Negatives!

Shit happens. At times you won’t be able to control what food you eat. Some days you won’t be able to train, however what matters is that you don’t dwell on these ‘negatives’ and that the focus is always on getting back to the positives. Now don’t fool yourself out of your eating/training regime by telling yourself ‘you’ve worked... 

Game Day Nutrition

GAME DAY NUTRITION With local CrossFit comps popping up weekly, we are getting plenty of questions about what to do when competing? What nutritional changes should you make for the day? First of all we don’t want you to change a whole heap. You shouldn’t be trying any new energy drinks or pre-work out concoctions on these days, nor... 

Healthy Hints for Christmas

With Christmas just literally days away we wanted to give out some information to help you to make healthier choices this Christmas. Now obviously it’s a time of celebration and time to let your hair down, however this can be done with healthier alternatives to just the usual Christmas binge. With the array of common desserts available every Christmas... 

Hunger

Hungry? When people change to a new way of eating – for example “The Chief Life” meal plans – they may find it takes a while to get into a new routine. We also find that old myths and misconceptions seem to stick in people’s minds leading them to starve themselves, skip meals or avoid fats thinking they are... 

Integrity

Integrity is defined as the quality of being honest and having strong moral principles. It is doing what you say you’re going to do when you say you’re going to do it. Most of the time peoples integrity to one another is great. However, a lot of the time ones self integrity is awful. Take a good hard look... 

Is Sugar Really the Devil?

There really aren’t many benefits to eating sugar, whether it be added table sugar to your coffee or fruit sugars added to the processed foods you eat – there is nothing that great about sugar no matter what form it comes in! The main thing to remember is that it’s not fat that makes you fat… it’s SUGAR that makes... 

Keeping on Track

Keeping On Track.   We all tend to put restraints and restrictions on foods and dive into these diets at some point in our lives. With restricting yourself from all of the delicious foods comes either incredible self control or a ridiculous amount of guilt when you break the restrictions. The other side of this is you’re incredibly healthy... 

Mindset

Let’s talk about Mindset. The human body is an amazing machine. It’s capable of pushing limits never thought to be possible. Look at sporting history. We see world records getting broken every year across the broad spectrum of the sporting world. Some may argue that the use of drugs is the only reason for the continuation, so to counter... 

Organic

Is Organic Better For Me? What does Organic REALLY mean? Should I be eating organic food? If it’s organic does it mean it is all good for me? There are some myths and misconceptions that need to be ironed out… What is the Definition of Organic? The basic principle of organic farming is to create the greatest amount of... 

Processed Carbohydrates Versus “REAL” Whole One Ingredient Foods

Processed carbohydrates cause a PRO-INFLAMMATORY response in the body, meaning that they increase inflammation. Eating these foods causes a chain reaction that I like to call “THE DOMINO EFFECT”. What are processed carbohydrates? These are the unfavourable carbohydrates that contain high amounts of refined sugar and flour. This includes all the bland starchy man made foods including bread, pasta, rice,... 

The Magic is in The Movement

The Magic is in The Movement by Stacey Harris, BSc (Nutr) Hons. Co-founder of The Chief Life I have borrowed this beautiful caption from the famous Greg Glassman quote – he is the founder and CEO of CrossFit, Inc. It is such a wonderful way to capture how important movement really is. When people think about movement, they normally... 

The Results Match The Effort

The results match the effort. There’s no such thing as the easy or fast way to achieve your performance or aesthetics goals. We have provided you all with the correct levels and amounts for eating however without following it with the correct foods and quantities, the results do not come. Surprised? Well you shouldn’t be. You can be clean... 

They’re Just As Human As You

While in the States on holidays I had the pleasure of meeting a lot of the top dogs within CrossFit from both ends of the spectrum. Those high up in HQ, as well as some of the best athletes from around the world. Multiple years games athletes, from both female and male categories. I tell you what… They look... 

Why Balance Macros?

Why is it important to balance your macros at every meal and snack? Think of each meal and snack as a puzzle –> every time you eat, have a protein, a carbohydrate and a fat. We need protein every time we eat to provide essential amino acids that cannot be made in the body and must be obtained through... 
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