The Movement Link Podcast

The 2 biggest barriers I see to people not eating breakfast is that they either aren’t hungry in the morning, or they’re rushing around so much they just don’t have time. So in this episode I show you how I would troubleshoot these situations with clients I work with - I look at when you should eat breakfast, what you should eat for breakfast, how to manage your morning routine to better allow you...

In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information. If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, and if you actually need to be including protein powder in your diet. E...

“I’m in a calorie deficit but I’m not losing weight - what am I doing wrong?” is one of the most common phrases I hear as a Sports Nutritionist. And I completely understand how frustrating this can be when, despite your best efforts, you feel like you’re spinning your wheels. But (hopefully!) I can help. In this episode I explain what a calorie deficit is, and also look at how I would trouble-shoo...

Let's talk about eating at night-time.. For some reason, eating at night-time seems to be a contentious topic and there is a lot of information (mis-information?) out there from people telling you what you should (or should not) eat after 7pm. So should you eat after 7pm? What happens if you eat carbs after 7pm? And is it really ok to eat carbs after 7pm? Join me on this week's episode t...

Wrapping up 2024 with a Q&A episode! Thanks so much to everyone that submitted questions. Join me as I cover mini-cuts, why I don't like the term 'cheat meal,' how I'm currently managing to eat 3000 calories per day, training over the Christmas period, why I find it so valuable to have a Coach and if 10,000 steps per day is enough for weight loss.  Questions or feedback? Co...

One of the most common questions that comes up right now is how best to navigate Christmas functions, work parties and social engagements without completely falling off the bandwagon. Believe it or not, there can be a middle ground where you simply go out, enjoy a few different foods, have a couple of drinks, and then carry on as usual the next day. If you struggle with an all-or-nothing approach...

Pre-workout supplements come in so many forms! Some people swear by them, while others are happy to get by on a banana and a coffee. In this episode I break down the hype behind pre-workouts and cover: Why we may want to take a pre-workout; What to look for if you decide to buy pre-workout; If they’re really worth it. Questions or feedback? Contact me via the links below, or follow me on Instagram...

The supplement industry is a multi-billion dollar industry and if a supplement claims something that is too good to be true, then it probably is! When looking for supplements, it's important to be choosing ones that have been repeatedly shown to have a positive effect across a large population. The supplements I look at in this episode are ones that have been shown to be beneficial for anyone...

When it comes to weight loss, the message that is often put forward is that if you want to be successful, then you have to count calories, track macros, or follow a meal plan. And yes, although these are all valid options, they’re definitely not the only way to successfully achieve your weight loss goals. So can you lose weight without counting calories? And if so, how would you do this? Tune in t...

In this week’s episode I’m joined by two of my athletes, Fiona Kelett and Micha Harper, who have kindly agreed to share an insight into their recent contest preps and journey to the stage. Fiona and Micha competed in multiple shows during Season B this year with some incredible results. As mums in their 50’s, they have shown us that age is just a number and they are both a fantastic example of wha...

I’m now 49 weeks into this improvement season and thought it was time to run through another a quick update. In this episode I go into detail about where things are currently sitting for me in terms of training, steps, cardio and nutrition, and also why the healthiest decision was to pull out of my recent mini-cut. Questions or feedback? Contact me via the links below, or follow me on Instagram to...

When it comes to exercise, what is considered a 'normal' amount of exercise is going to vary between individuals. Factors such as someone's personal goals, lifestyle, time constraints, family and work commitments , can make it a challenge to put any objective parameters around quantifying how much exercise is considered normal. So rather than looking at what is ‘normal’ when it come...

Entering a contest prep is a big decision and one I see often see athletes make without really knowing what is involved. In this episode I cover some of the most important things you should be aware of before starting a contest prep - everything from the time and commitment required for training and nutrition, the constant meal preparation and weighing of food, the missing out on social occasions,...

Following a meal plan vs tracking your macros always seems to be a hotly debated topic when it comes to planning and managing your nutrition. So which method works best? In this episode, I look at the pros and cons of both meal plans and tracking macros, and also offer situations where one of these may be more appropriate than the other. Questions or feedback? Contact me via the links below, or fo...

Although everyone's nutrition strategies will differ depending on their goals, there are very few situations when eating before a training session is not going to be beneficial. In this episode I look at situations when it might be helpful to eat before training, and also go into detail on what types of foods to eat before a training session, depending on meal timing in relation to your worko...

Protein is arguably the most important macronutrient, yet it is one that I see a lot of people struggle to consume enough of. In this episode I share 3 simple things you can do to help increase your daily protein intake. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement Link...

So you've just sustained an injury. What should you do? Train through the injury? Or rest completely until things have healed?  Tune into this episode to find out: What it means to train around an injury; Why (in most situations) I encourage people to keep moving while injured; How to manage pain when training with an injury; and Different ways you can modify your training to allow you to con...

This episode covers everything you need to know about hip mobility: What exactly is hip mobility? The difference between flexibility, mobility and stability; Why hip mobility is important; How to start working on your hip mobility; and How much you really need as an individual. Unsure where to start? I offer complete movement assessments as well as customised mobility programs. Bookings via my web...

One of the biggest challenges I see people have when it comes to their nutrition is being able to remain consistent with their plan, meals and food choices long enough to see results. In this episode, I look at what strategies I've found helpful on both a personal level, and also with my athletes and clients when it comes to maintaining a good level of consistency with nutrition. Questions or...

A quick update this week on how my current improvement season has progressed over the last 9 months, and how we have managed weight gain, training, steps, nutrition and cardio during this time. When it comes to this off-season, I've learned that sometimes less is more. I hope you enjoy the episode! Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to...

If you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as My Fitness Pal can be. So in today’s episode I’m going to look at what mistakes I commonly see people make when tracking their calories and macros, as well as several suggestions on how to ensure that what you are tracking is as accurate as possible. Questions or feedback? Co...

Although we can’t avoid hunger completely when dieting, there are several things we can do to help manage hunger and make the dieting process just a little bit easier. In this episode, I cover 12 strategies that can be implemented during a diet phase (calorie deficit) that can help you to manage hunger and ideally make adherence to your diet easier. Questions or feedback? Contact me via the links...

When it comes to protein, there seems to be quite a bit of controversy that exists around how much protein our bodies can absorb in a single meal. A lot of content on social media seems to indicate that our body can absorb 20-25g protein at a time...but is this actually the case? Or can we absorb more than this? And what happens if we eat more than 20-25g protein in a single meal - will it be used...

Although protein is (arguably!) the most important macronutrient, it also seems to be the one many people struggle to consume enough of. In this episode I offer some guidelines as to how much protein you should be aiming to consume each day as well as breaking this down per meal and number of meals per day. If your goal is performance, fat loss or muscle growth (or general health and well-being!)...

Spending time in a diet or fat loss phase can be hard enough - however I often see people making things harder for themselves than what is necessary. Here are 4 mistakes I commonly see, and what you can do instead to help make your fat loss phase a little easier and improve your chances of adhering to it long enough to obtain the result you're after. Questions or feedback? Contact me via the...