What is iron? Iron is an essential mineral and an important component of proteins, involved in oxygen transportation and metabolism. Almost two thirds of the iron in your body is found in hemoglobin, the protein in red blood cells which carry oxygen. What foods provide iron? Iron can be found in foods such as meat, […]
Name: Andrew Kallas Member since: March 2014 (6 months) Reason for joining: Weight gain due to knee injury Top tip: Never give up, even if you stumble along the way. How long have you been a member of Health Mates? I joined in March 2014, so just 6 months. What, or who, inspired you to get […]
Nutrition is probably the single most important thing when it comes to nailing your body composition goals. Without a solid nutrition plan set in place, the chances of you dropping that extra body fat or increasing your muscle mass are slim. There is never a ‘one size fits all’ nutrition plan; there are far too […]
There’s one word that can send shivers down your spine and have you running to the closest treadmill, and that word of course is FAT. Unfortunately fats have received a lot of bad press when mentioned; though in fact they should be praised. Fats have very important roles in the body and without them you […]
After a trip to New Zealand in 2011 where she couldn’t go bungy jumping or sky diving due to her weight, Lauren Corish knew it was time to change her ways. Since joining Health Mates Lauren has lost an amazing 40kg and gained a whole lot of confidence in the process.
By Raquel Sbrana (Registered Exercise Professional Level 2/Cert IV Fitness/Group Exercise/Boxing & Kickboxing) So I’m sure most of us have heard the old saying “breakfast is the most important meal of the day”, but do many of us know why? Let me put it simply; we need to break the fast. While we are sleeping […]
I like things to be simple. Simple for me is best. When I look at a problem I avoid complexity and get back to basics. When I speak to people, I see that there are many different opinions out there. Different methods of how to do this and that. There is more than one way […]
When the colder seasons roll around, things in the gym start to change. Mindsets start to change and habits start to change as the fear of summery, beach attire starts to evaporate. We get comfortable and loosen the straps a little. For some this translates to a little extra stored energy on the waist line […]
By Raquel Sbrana (Registered Exercise Professional Level 2/Cert IV Fitness/Group Exercise/Boxing & Kickboxing) DAILY CALORIE LIMITS I’m sure you have all heard of calorie expenditure, and are aware of the “eat less calories than what you need for energy each day to lose weight” rule of thumb. That’s all well and good, but how do I […]
Nuts contain moderate amounts of protein (9–20%) and with the sole exception of chestnuts, also contain large quantities of fat (49–74% total fat). This fat is mostly monounsaturated or polyunsaturated fat. Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins, vitamin E, […]
