What I’ve been up to

Been a while since I last posted so I thought I’d lay down some bits and bytes.

Here are a few thing’s that’s been assaulting my senses lately.

snitchVisual – Movie “Snitch” – A father goes undercover for the DEA in order to free his son who has been imprisoned after being set up in drug deal. (IMDB)





Auditory – David Bowie Tribute on RAGE, Triple JJJ, Brissy (Wello Point) artist Wafia, wind and rain since midnight last night.

Smells – home made Chinese 5 spice,  Clove, Fennel, Cinnamon, Star Anise, Szechuan Pepper all bashed and finely mashed in my mortar and pestle.









Feels – Just started a Massage course so I will be feeling more of you soon, (Man that sounds weird) but for the moment I’ve been self treating my sore neck and shoulders. Found this magical trigger point in my lower trapezius that give up to 30 minutes of pain relief and increase Neck Mobility. Also been doing some reading about “Upper Crossed Syndrome” and “forward head posture”, common among computer workers and mobile phone users. So I attempted self “Sub-Occipital Release” which loosens the fascia and muscle at the base of the skull. Worth the effort and its been a lot better today.

Tastes – Pizza, home made base, onion, capsicum, anchove, capers, cheddar cheese, habinaro chilli.


Body Mass Index ( BMI )

The BMI is a good indicator of your body weight. It also is can be used as an indicator of your current and future health risks. This is true because on average people who are overweight or obese have high incidence of cardiovascular disease, high blood pressure, Type 2 diabetes, sleep apnoea, osteoarthritis, psychological problems and reproductive problems for women. (http://www.aihw.gov.au/body-weight/)

The BMI is a indicator of where your weight should be for your age, sex and height. It doesn’t however cover all people and their cultural variations. It doesn’t allow for fat distribution around your body nor can it be used for children.

Calculate you Body Mass Index.

Your BMI will fall into one of four categories:

BMI (kg/m2) Classification
Less than 18.5 Underweight
18.5 to less than 25 Normal weight range
25 to less than 30 Overweight
30 or more Obese
Source: World Health Organization (WHO) 2000. Obesity: preventing and managing the global epidemic. Report of a WHO consultation. WHO technical report series 894. Geneva:WHO.


High Protein Breakfast Ideas

To kick start your metabolism, remember the 30 in 30 rule. 30 grams of protein within 30 minutes of waking to stave off hunger until lunch time. This can be in mixed form, drink\yoghurt\breakfast or in one meal. Here are some suggestions to start your day.

Salmon Toast

salmon-toastHigh Protein Toast (per slice 14 gr protein, 3.5 gr fat, 12 carb, 130 Cal)

50 grams of smoked salmon (protein 7gr , 1.2 fat, 0 carbs, 33 cals)

2 Tbsp reduced fat cream cheese (protein 2gr, fat 4 gr, 1 gr carb,  60 cals)

Garnish with baby Spinach

Salt/Pepper/Paprika to taste


Cranberry and Almond Porridge

porridge(7 grams protein, 60 grams carbs, 3 gr fat, 100 calories per serve)

1 scoops vanilla whey protein

25 grams unsweetened dried cranberries

50 grams slivered almonds

100 cups steel cut oats,

1 cups water

Soy milk

Cook oats and cranberries in water until soft. Stir in  whey protein and slivered almonds. Add soy milk to texture.


Yoghurt smoothie

blueberry-smoothie-with-yogurt(32gr protein, 21 gr carb, 18gr fat, 360 calories per serve)

half a scoop of vanilla whey protein powder

cup plain greek yoghurt

1/2 cup mixed berries

2 Tbsp sliced almonds

1 cup ice.

Soy milk

Add to blender and blend for 30 seconds. Add soy milk to texture.

 Peanut Butter Banana Smoothie

download1 ripe banana (2 grams protein, 30 grams carbs, 1 gr fat, 100 calories )

50 grams vanilla whey protein powder (35 grams protein, 9 grams carbs, 0 gr fat, 170 calories )

1 Tbsp peanut butter (4 grams protein, 3 grams carbs, 8 gr fat, 90 calories )

1 Egg (6 grams protein, ~1 grams carbs, 5 gr fat, 78 calories )

1 Tbsp honey (0 grams protein, 17 grams carbs, 0 gr fat, 64 calories )

1 cup of mik / soy / almond milk (8 grams protein, 12 grams carbs, 2.4 gr fat, 103 calories )

1 cup of ice

Add to blender and blend for 30 seconds. Add soy/almond milk to texture.

Banana Muffins


Per serve (7 grams protein, 16 grams carbs, 1.6 gr fat, 100 calories )

1  large banana (2 grams protein, 30 grams carbs, 1 gr fat, 100 calories )

3 eggs (6 grams protein, ~1 grams carbs, 5 gr fat, 78 calories )

1/2 cup plain non fat greek yoghurt (34 grams protein, 132 grams carbs, 0 gr fat, 75 calories )

3/4 cup oats (0 grams protein, 17 grams carbs, 14 gr fat, 778 calories )

2 scoops vanilla whey protein powder. (35 grams protein, 9 grams carbs, 0 gr fat, 170 calories )

2 tsp baking soda.

extra banana slices for topping.

*Preheat over to 180 c

*Blend all ingredients.

*Spray muffin tin with nonstick oil or line with patty pans  and fill with mixture placing slice of banana on top.

*Cook in over for 15-20 minutes testing for readiness.



Why Add Metafit into your Weekly Training?


Metafit involves simply pushing yourself at your maximum for a short period of time and then alternating it with either very low intensity or complete rest for a longer duration. Metafit will blast fat and only lasts 25minutes.
Aerobic training is certainly not ineffective but most people want to get maximum results in the shortest space of time when it comes to reaching fitness goals and hitting targets.

For a healthy balance, Metafit could be followed by low to moderate days of aerobic training or strength conditioning to allow the body to recover. Don’t do anymore than 3 Metafit workouts (or any type of HIIT program) per week.

– Burn calories without compromising Muscle MassYou will not only burn an incredible amount of calories during a Metafit workout but will also continue to burn calories post workout for anything up to 24 hours. Metafit will also stimulate the production of Human Growth Hormone and recruits large muscle fibres that would otherwise not be stimulated in low to moderate regimes, meaning you wont be sacrificing muscle mass but can actual increase your muscle definition.

– No time, no problem.
Metafit is a perfect workout for people who do not have much time to dedicate to exercise. The research suggests that that a short 20 minutes of interval training, participated in three times per week can yield more progress than an hour of jogging.

– Improve your fitness levels and condition your heart

The intensity of the workout pushes you into the anaerobic training zone which not only conditions your heart and cardiovascular fitness but gets you fit at a much faster rate than traditional aerobic training. Its great to know that you don’t have to complete long boring workouts but can achieve more effective results with short sharp intense bouts with adequate rest and recovery in between.


Check out the Metafit Aus/NZ page at https://www.facebook.com/metafitaustralia.

Spring Grading 2015

Congratulation to my  students who graded this season. Phoebe and Sam got their Green Sash, Mikaela and Lleyton made Grade 2 and Dave and Dom to Grade 3. Its been a long time in the making for most of them due to irregular training, conflicting sporting and schooling commitments, injury and just life in general getting in the way. This was my first for Fitness++, first at Dicky Beach, and first as a solo Instructor.

Special thanks to Dom and Dave especially for staying with me through my various transitions, its been a challenge but we got there. I love this this stuff!!

Dave and Dom with their  hard earned Grade 3
Dave and Dom with their hard earned Grade 3

Green sash

Green sash

Grade 2

Grade 2

The teacher returns

My teacher Andrew Withford, has been on a 3 year hiatus, living and training with the Darwin Wing Chun crew. He’s settled back on the Sunny Coast now and we had a warm gathering welcoming him back. A good turn out and a nice night sharing the Little Idea.

NB: there is a problem on iphone and possibly androids  phones and tabs, that cause some of these pictures to display oddly 🙁

Andrew demonstrating on Luke
Andrew demonstrating on Luke
Stare down
You move first…No you move first


Chi Sau
Chi Sau





Metafit Cleveland to be a permanent event

Cleveland Metafit
Cleveland Metafit

With the first Metafit trial session at Caloundra on NOV 7 aside, I was looking forward to the Friday 13th Cleveland event in every way possible. I was looking forward to the challenge of attracting a crowd using nothing more than existing contacts and a few facebook posts. I was also heartened by what I had learned from the Caloundra experience and felt more than prepared. I had shirts, kick-ass workout, the confidence to pull it off and the support and kind words of encouragement from friends.
On the day before the Cleveland event, I had a call from an old friend who had expressed interest in attending. She said she was bringing 2 other people! Plus unbeknownst to her, her sister had liked and tagged a friend in the event as well. I was feeling good about it.

The location and time allows for a wonderfully shady and breezy location by the Bay, with toilets, water and a kiddy park.

I love this stuff!!

Thanks to Nicole, Kelli, Kahlia, Chloe, Krystyne for support on the day and I look forward to talking with you and working out your goals and how I can help with the future.

International Transgender Support day NOV 20th

Fitness++ supports the LGBTI community and will observe the Transgender Day of Remembrance (TDOR). It’s a day where we honour the memory of those whose lives were lost in acts of anti-transgender violence.

This week is Transgender Awareness Week and aims to help raise the visibility of transgender and gender non-conforming people and address the issues these communities face.

The Transgender Day of Remembrance was founded in 1998 by Gwendolyn Ann Smith, a trans woman, columnist, and activist,to memorialise the murder of Rita Hester in Allston, Massachusetts.

For more information on LGBTI issues check out http://www.glaad.org.

For more info on Transgender Day of Remembrance check out http://www.glaad.org/tdor or #TDOR on facebook and twitter.

Fitness++ Metafit Trial – Caloundra 1

Caloundra metafit
Good work guys

With the first Metafit trial session at Caloundra  on NOV 7 completed, I have breathed a little sigh of relief.  Surprisingly I wasn’t particularly nervous and I was surrounded with lovely words of support leading up to the event and friends on the day. I spoke with my cuzzie just this week and she said that when starting a new business each day bring its challenges. In that she meant that you can’t necessarily plan for what will happen (although you can prepare) but rather allow the days to roll towards you and see what each day requires. I saw this in action while preparing for this first Metafit event. Promotion, flyers, shirts, facebook events, web updates, word of mouth etc. Finally on the day before, I decided my music arrangements wasn’t robust enough and I wanted more redundancy, so I went out and bought a Bluetooth speaker.  The day itself went of with out a hitch and was a mere formality. To me it was just a Kung Fu power training session…People arrived, we warmed up, we trained, we warmed down and stretched. The structure of the Metafit class is brilliantly easy. The oral commands make running the class a breeze. The music is upbeat and energetic and a pleasure to work out to.

Some things for future consideration; data collection, merchandise sales ( where and how ), exit surveys/feedback. Anyhow looking forward to Friday 13th at Cleveland. It will be a tougher assignment as I will potentially have fewer friends on hand and will have to sell the event much more thoroughly to make it a success. It’s what I’ve signed up for, but highlights the “behind the scenes” work that goes on which will make these events and ultimately me a success.

Thanks to Luke, Janelle, Dave and Phil for your efforts and support on the day.