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Reasons to drink more water today!

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We’ve all heard how we should drink more water. The main reason for drinking water daily is to replace fluid loss from activities, especially when you’re working out. Our bodies lose a lot of fluid through sweat, which is great, but this water needs to be replaced.

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Antonio Decaro's Transformation Story

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"Today is the 1 yr anniversary of the day I [Antonio Decaro] decided to change my life forever and go for my weight loss surgery. Just so you people know, the surgery isn't an answer but a tool.

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5 Foods to Help You Sleep Better

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The foods we eat can dramatically affect how much and how well we sleep. Some foods and beverages calm and relax, while some stimulate the nervous system, keeping you up all night.

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Healthy Lunch Ideas

Healthy Lunch Ideas

Leftover Lunch

Packing your own lunch is a great way to save money and calories since you can control exactly what goes in.

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Six Healthy Snacks You’ll Like

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You eat a healthy breakfast, lunch and dinners, but finding a healthy snack may prove more difficult than you thought. Here is a list of some options:

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Margarita Pappas Transformation Story

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For one to say you have achieved your goal in fitness is ignorance. I started my journey at Matrix fitness club in 2009 after a mentally abusive relationship. After six months of working out I met Herv, one of the best trainers Matrix had to offer.

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Eating habits and healthy diet

Eating habits and healthy diet

I’m often praised by friends and family for how healthy my diet is and told that I must be very disciplined. Yes, I like to eat healthily but it’s not a matter of draconian discipline or depravation. I’ve been there, done that, got the screwed up metabolism and now I’ve moved on. Healthy eating is all about balance – most nutritionists recommend an 80/20 rule. 80% good, 20% naughty. I’d say mine is nearer 90/10 purely because healthy foods just happen to be my favourite foods, but a few glasses of wine or some pick and mix at the cinema both have well deserved places in my diet! 

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Discipline and Nutrition

Discipline and Nutrition

When it comes to weight loss, we believe that the more strictly we treat ourselves, the faster we will get to our goal weight. More discipline = faster results right?No.

A little discipline is good.

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Nutrition & Easter

Nutrition & Easter

Easter is a season filled with yummy family meals and treats absolutely everywhere! In fact, the holiday is practically dedicated to baskets filled with chocolatey, sugary indulgences. If you are health conscious, do not deprive yourself during this time! It will only result in overeating and bingeing on Easter treats. These are my top tips to have a healthy Easter without sabotaging or denying yourself so that you can thoroughly enjoy the holiday.

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Popular Nutrition & Diet Myths

Popular Nutrition and Diet Myths

1) “Bread is the devil” – Bread is only the devil if you eat too much of it and smoother it in lashings of butter (because you’ll simply be eating too many calories!). Granary bread is a great source of whole-grain goodness, which reduces our risk of certain cancers, and it has a low GI, meaning that it releases its energy slowly. Having a couple of slices of bread with an olive-oil based spread plus a healthy filling such as tuna and salad is an ideal lunch option!

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Dairy Advantages

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I often make the joke that I should work for a Dairy Company. They should totally put me on their payroll. That’s because I find myself endlessly embracing the benefits of dairy foods all day long! And with good reason too. Not only are dairy foods downright delicious, they are also extremely healthy – the evidence doesn’t lie.

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Omega 3 Nutrition Benefits

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It is true to say that all fats are not created equal. In fact, fats such as cholesterol, saturated fats and trans fats are detrimental to one’s health when ingested in large quantities. Conversely, omega 3 fatty acids are one type of fat that possess countless health benefits.

Omega 3s have been shown to improve heart rate, cut the risk of blood clots, decrease plaque in arteries, reduce inflammation, lower blood pressure and boost good cholesterol (HDL).

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Where did the nutrition go?

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Here’s a nifty infographic that looks at the phytonutrients in food — those miraculous plant chemicals that protect plants while they’re growing, and in turn benefit human health. Get the most nutrition out of your food by eating a rainbow of deep, rich colors. Most of all, enjoy!

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Weight Loss through Nutrition

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“Why am I not losing weight even though I’m training more?”

I’m bombarded with this question everywhere I go, even my wife asks me this on a daily basis. First we need to make sure that everyone understands the difference between weight loss and fat loss.

What’s the difference?

Weight Loss = Wanting to lose body weight on a scale – The sum weight of bones, muscles, organs, fat, etc.
Fat loss = Wanting to reduce the fat on your body regardless of weight – The amount of fat between muscle and skin.

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Chia Seeds & Health Facts

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Chia seeds are likely to help balance blood sugar, improve heart health, reduce inflammation, aid weight loss and improve digestive function. All fantastic reasons to include them in your diet!

I am a little bit obsessed with chia seeds at the moment. I add them to my oat bran of a morning, make puddings, put them in my banana muffins, choc mint brain power bites, smoothies, yoghurt, salads and pretty much anything else I can think of!

Here are 10 reasons why you should add some chia seeds to your diet:

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Coffee & Nutrition Facts

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A common question that comes up a lot for every nutritionist is “can I still drink coffee?” or sometimes it can be a statement “Don’t tell me to give up coffee, because I won’t!”.

So what is the answer when it comes to your cappuccino, latte, macchiato, flat white, espresso etc? My standard answer is pretty much in line with my whole approach to health: everything in moderation.

It’s important to have balance in our lives and our diets and if coffee makes you happy I’d be reluctant to say you can never have it again. Having said that, there may be cases where I suggest that people do cut it out because it is making their condition worse, for example women suffering menopausal hot flushes, or someone with anxiety or migraines.

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Eat Clean To Get Lean

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Long boring cardio sessions, back to back cardio and spin classes and no results. What am I doing wrong? This is a common question heard by most Matrix trainers. The answer is add in some strength training to build lean muscle which will speed up your metabolism and a healthy meal plan to get all the proper nutrients. Don't worry were not suggesting another crazy fad diet but sensible eating to permanently lose pounds for good.

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