Step 7: Reward Important Milestones A new habit doesn’t have to be boring. Focus on building a reward system into the process so you can take time to celebrate the successful...
Step 4: Take Baby Steps The key to habit developing is to make micro-commitments and focus on small wins. The danger of relying on motivation alone to form a new habit is...
Tired of setting goals and not achieving them? The trick is to chip away at your goal in small, incremental steps. In other words, when you know how to form a new habit (related to your...
Busyness hinders meaningful connection. How many ways do people have access to you? It can certainly be draining, especially if we feel we have to respond to each and every comment...
We have the world at our fingertips. Thanks to our handy electronic devices, we have immediate access to an abundance of resources and information and can get so much more done...
Vitamin D is important for strong bones, muscles and overall health. Ultraviolet (UV) radiation from the sun is necessary for the production of vitamin D in the skin and is...
Menopause (also known as the change of life) is the time in a woman's life when her body changes and she becomes infertile. It is a natural event which happens to...
There are three important areas to address when thinking about the role of mechanical tension in muscle growth: (1) the nature of active and passive mechanical tension (2) the role of external...
Strength training causes muscle growth through 3 separate phases: - Firstly, there is an initial stimulus, often called the primary mechanism. Since muscle growth happens primarily through an increase in the...
What is stress? Generally speaking, stress means pressure or strain. Life constantly subjects us to pressures. In people, stress can be physical (as in having disease), emotional (as in feeling grief), or...
What Should You Do When You Suffer a Sports Injury? Rest? Rest from painful exercise or a movement is essential in the early injury stage. "No pain. No gain." does not apply...
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part...
What exactly is leaky gut? Inside our bellies, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier...
Magnesium is an essential mineral, one of seven essential macro-minerals that the human body needs in large quantities. The body does not produce magnesium, therefore, we must obtain the magnesium...
The popularity of meditation is increasing as more people discover its benefits. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to...
The popularity of meditation is increasing as more people discover its benefits. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to...
An allergic food reaction sends someone to the emergency room every three minutes on average. (Facts and Statistics | Food Allergy Research & Education, 2018). Identifiable by an inappropriate immune...
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part...
The Top 10 Benefits of Regular Exercise Part 1 Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of...
The World Health Organisation (WHO) identifies chronic diseases as the most prominent cause of disability and death worldwide, which includes Type 2 Diabetes (T2D), a lifestyle disease that is continuing...
Plain and simple, a deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back. A typical...
Should we be sore after we train? When we workout, our muscles are continually contracting (shortening) and extending (lengthening). This is necessary to help us to move, to lift weights, to...
ANIMAL V’S PLANT PROTEIN Did you realise that About 20% of the human body is made up of protein? Because your body doesn't store protein, it's important to get enough from your diet...
Growth Mindset vs. Fixed Mindset In a fixed mindset, people believe their basic abilities, their intelligence, their talents, are just fixed traits. They have a certain amount and that’s that, and...
The Immune System and its role in our body! The immune system is the body's defence against infectious organisms and other invaders. Through a series of steps called the immune response,...
If you’ve ever tried to convince a crossfitter to skip a workout, you know the wrath that can accompany such a suggestion. But sports science has shown over and over...
“If you fail to plan, you plan to fail”. It’s no secret that the best way to achieve any health and fitness goal is to have a plan to set...
You go and see a Personal Trainer. The Trainer is very enthusiastic and the trainer tells you that you need to do some exercise, get stronger and tone up, become...
Ever wondered why we stretch post session? Is it all really for flexibility? What do you think about post training stretching? Stretching the body and the mind post session is an...
While I'm not saying team is the only way to go there are many benefits. A meta analysis done in 2016 showed us teams improved totally and individually. The best...
Research has found that people who regularly practice gratitude report higher levels of positive emotions, including more joy, pleasure, happiness, and optimism. So what does gratitude actually do? The feeling of...
Everyone wants a better memory. We all have mind blanks when trying to remember shopping lists, birthdays and even pin numbers. There is a way to make this easier. To...
When I went to double session training days, I used to hate afternoon training!! I’d power through my morning training sessions, finishing feel refreshed and ready to tackle the day....
IS SOY GOOD OR BAD? Soy is considered to be an anti-nutrient which means it blocks the absorption of other essential nutrients. It also has the potential to inhibit thyroid hormone...
IS SUGAR GOOD OR BAD? Refined sugar has been implicated in leaching important nutrients form the body, disrupting healthy gut bacteria and creating and exacerbating inflammation, as well as affecting stress,...
Your immediate environment, the food you eat, the products you use and the clothes you wear, are all part of a delicate ecosystem that can help or hinder your body’s...
Today, we feel like we need to be moving at 100 miles an hour to be successful, this even includes our exercise. What would happen if we saw exercise more...
Well, there are many different effects! We are now aware that a lack of sleep will actually prevent your brain from being able to initially make new memories, so it’s...
It has come to our attention that by eating a nutritious whole foods diet that includes proteins, “good” fats and something fresh like fruit and vegetables seems to be the...
Good digestive health is something that many of us take for granted. For those of us that aren’t so lucky, it can be very difficult to isolate foods that make...
Who kick starts their week, full of enthusiasm thinking- “I’m going to achieve 100% on my diet this week”? I know I did! Many times I have gone into a...
I've got nationals next Friday in Melbourne. It's been a quick turn around from States, so I effectively been in a prep program since January. This means low rep, high...
With a background in general fitness, team sports and CrossFit, I always thought I had everything ticked activity wise. I thought I ate quite well, enjoyed the occasional drink with friends...
Magnesium is involved in a high number of enzyme systems that regulate the functions of the body. These include blood pressure regulation, muscle function, protein synthesis and many more with...
“I’ll just go to support Matty and Stacey”, I thought to myself when Stacey first shared her excitement of planning The Chief Life Retreat at Wybalena Farm, near Brunswick Heads....
Sleep deprivation is almost debilitating to your functioning as a human. It wasn’t until I had a few sleepless nights just recently that I remembered just how bad it can...
Food AdditivesFood additives are chemical substances added to foods to improve flavour, texture, colour, appearance and consistency, or as preservatives during manufacturing or processing. Herbs, spices, hops, salt, yeast, water,...
‘Stress’ may be defined as any situation which tends to disturb the equilibrium between a living organism and its environment. In day-to-day life there are many stressful situations such as...
Thanks to science the human microbiome is increasingly recognized as a key component in human development, health, and disease. We now know that the type of microbes that we contain/are...
When people think of health they usually think of one’s diet and exercise regime. Health is actually an all-encompassing lifestyle made up of many different segments. At The Chief Life...
One of the biggest faults I see in people’s nutrition is not really understanding what they are eating for – their why?. They jump from method to method, don’t see...
Being in the gym and training isn't primarily where the results are made. Our bodies grow and repair through rest and recovery and the more we are on top of...
A lot goes into developing a well thought out exercise program. It's more than just picking the exercise of the month that's on Instagram and throwing it up against the...
The one thing many people do when they first start on their fat loss journey is they set a weight they want to hit, and they aim for that "goal". This...
A blog that’s a little left of field but I this year I plan on reading a book a month – after all I have heard that the best of...
It's a great thing to have your fitness as a priority in your day and part of your daily routine. But in that routine, it is easy to get into the habit of...
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...
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...
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...
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part...
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...
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 ;)...
Silly season is here! It’s the most wonderful time of the year and for many of us it’s a chance to catch up with loved ones, let our hair down...
Hydration, we know it’s nothing new, but it’s surprising to see just how many of us don’t drink enough water. Not juice, or sports drinks or flavoured drinks - just...
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...
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...
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...
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...
Diabetes means “to siphon or to flow through,” and was a term created for a disease in which the water that a person drinks runs rapidly through his or her...
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...
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...
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...
“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 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...
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...
You’re eating too quickly and mindlessly Time is money and you’re always in a rush to get onto the next thing, but poor health is money also. When you eat...
Iron is an essential mineral and forms a vital component of myoglobin and haemoglobin (myoglobin and haemoglobin are proteins that bind with oxygen to transport it around the body) Iron...
Food glorious food. Oh how we love thy glorious food. Food tastes delicious, it keeps us alive, it’s easily obtained, it makes us feel good (even if only for a brief...
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...
Some mindful strategies to get you back on track! There is so much hype around what you’re eating and how much but what about the HOW? Just the plain old, simple...
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...
Cast your mind back to ancient times, well maybe not that ancient, 1984 to be exact where Time magazine’s front cover depicted a sad face constructed out of a strip...
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...
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...
By John Ward So this was what I did for 2 of my 4 years as a student in France Train for rugby with my local team (Epernay) on Monday and...
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...
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,...
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...
“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...
Food prep is one of my favourite times of the week… People that say they hate meal prepping might be missing the point. Not only is it super therapeutic, and...
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...
You may have heard the statement “You can lead a horse to water but you can’t make it drink”. This is often a quote I use when speaking to new...
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...
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...
Is it witchcraft and wizardry, or is there benefit to taking apple cider vinegar on a daily basis? You may or may not have heard of people having a shot of...
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...
Training is an integral part of a healthy life and being fit and active is something we all love to feel! Do you love to move? Maybe even if you...
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...
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)...
When you think of a steam room or sauna, you might think of old men in towels at a country club. I kept asking myself why anyone would want to...
There is a lot of change happening in the world and it’s easy to get very excited! People are starting to make a conscious effort to look at ingredients and...
If you have been following along with this blog series; so far, we have covered the types of intolerances that exist, the effect that wheat and wheat germ agglutinin (WGA)...
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...
I decided it’s time to talk about gluten! There is so much information that I couldn’t possibly write it all in one blog. I wouldn’t be able to cover everything...
Here at The Chief Life we regularly have conversations with people about weight loss. Weight loss is one of the main reason why most people start exercise. We all want to...
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...
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...
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,...
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...
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...
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...
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...
"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...
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...
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...
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...
5 Essential Kitchen Utensils...
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...
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...
[embed]https://www.youtube.com/watch?v=v_ADjjT39ow[/embed]...
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....
[embed]https://youtu.be/l_HnPr8DYd0[/embed]...
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...
[embed]https://youtu.be/i9J-50LM1hA[/embed]...
[embed]https://youtu.be/bQ52IWMvcec[/embed] 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...
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...
[embed]https://youtu.be/PVWame7Opm0[/embed]...
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...
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...
[embed]https://youtu.be/qO7Cj8gq_HI[/embed]...
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...
“Oh no, I can’t eat that I’m allergic to gluten!” “Is that gluten free? I’m a coeliac!” “I have a wheat intolerance, if I eat bread I feel really bloated!” Have you heard...
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...
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...
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...
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...
Yes it’s the weekend… To most people that means going out for dinner, having a few drinks and treating yourself after a long busy week! But what if you’re trying to...
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...
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...
[embed]https://youtu.be/b5Ub1W1ct9g[/embed]...
[embed]https://youtu.be/aNXBrBRNr7Y[/embed]...
[embed]https://youtu.be/iP-g64kxC30[/embed]...
[embed]https://youtu.be/ZN7RhQ4PbFI[/embed]...
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...
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...
[embed]https://youtu.be/V9DW6SwhQK0[/embed]...
[embed]https://youtu.be/ZQFkU3D82Fk[/embed]...
[embed]https://youtu.be/SJhBe2snqTA[/embed]...
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...
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...
[embed]https://youtu.be/Sas2kmczWDA[/embed]...
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...
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...
[embed]https://youtu.be/uNmhjvt2Lqs[/embed]...