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Stretches and gentle movements for a sore lower back

Thursday, February 14, 2019 | By Luke Archer
Sitting at a desk all day. Sitting on the couch at night. Spending lots of time driving. Rocking your baby to sleep. Hunching over our phones. All of these situations (plus so many more) can have an impact on our lower back. Tightness in our hip flexors, glutes and hamstrings often promote back pain because the muscles are pulling in ways they probably shouldn't b ..

How to stay on track with exercise and nutrition when I travel

Friday, February 01, 2019 | By Luke Archer
Reaching your health and fitness goals can seem well within reach when you're in your own environment. You know where to shop for food, you're familiar with your kitchen so cooking meals is a breeze, and you have a local gym where everyone knows your name and you know your way round the place. But then you have to travel away for a few days for work. And everything goes out the  ..

3 tips for making food prep easy!

Thursday, January 17, 2019 | By Luke Archer
No doubt about it, there's so many benefits to meal prepping! You save money by only buying what you need. You save time by having a recipe and ingredient list sorted well in advance of tackling the supermarket shelves. You also save time throughout the week cooking by getting it all done in one go. Plus, you give yourself the best chance possible of sticking to your health ..

Why New Years resolutions suck... And what we do instead!

Thursday, January 10, 2019 | By Luke Archer
Happy New Year! Hope you had a wonderful Christmas and New Year period, and you're off and racing for 2019! We had an awesome holiday at Cabarita Beach.... Swimming, fishing, eating, napping, and a whole heap of quality family time - doesn't get much better than that! Our first Transformation Tip of the year is all about New Year's resolutions, and why we don't really like them.  ..

Work/life balance - does it exist?

Wednesday, December 12, 2018 | By Luke Archer
This week, we decided to mix things up a bit with our Transformation Tip. We wanted to hear more from our audience about what they wanted - did they want to learn about food? Exercise? Mindset? Sleep? Motivation? All of the above?! So to find out, we did a live Q and A - and we got a couple of great questions! Question 1: What's your top tip for balancing life and work and  ..

How do I survive the silly season?

Thursday, December 06, 2018 | By Luke Archer
Picture this. For the last few months, you've been going really well with your health and fitness. You've been sticking to a meal plan. You've been exercising consistently. You've been feeling better and better about yourself. And then, BAM! December 1st hits. Christmas month. That meal plan you were sticking to so well has started to incorporate  ..

What exercises can I do at home?

Thursday, November 29, 2018 | By Luke Archer
Sometimes, it can be challenging to get to the gym - especially when you have a baby or small child in your care! But that doesn't mean that your goals have to be out of reach. There's plenty of things you can do in the comfort of your own home, and this week, we have 3 simple exercises for you. These exercises are low impact, and perfect for new mums wanting to rebuild strength ..

Why we sleep

Thursday, November 15, 2018 | By Luke Archer
Ahhh, sleep. I love sleep. I value it so much these days that it's hard to believe I used to do so little of it! Back in my younger days, I'd go days without it, partying the weekends away, week after week, month after month. It's a wonder that I was able to keep doing my job and play footy! I place a lot more importance on the amount and quality of sleep I get these d ..

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Our Results

Louise
Louise came to us with injuries sustained in a work accident - her spine had fused between C6 and C7. Having not been able to do much in terms of physical activity for a while, she even had challe..