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Does muscle weigh more than fat? A trainer weighs in

Training and Health Now To Love

There's a myth that mostly everyone knows - does muscle weigh more than fat? We asked Nicholas Chapman from Rushcutters Bay Health to bust this myth!
'There's an old saying floating around that you may have heard if you've ever started working out and are trying to shed some weight. How many times have you said to a friend, \'I'm dieting and exercising but I'm not losing any weight!\' and then said friend comes back to you and says, \'But you're building muscle and muscle weighs more than fat\'? I'm currently in the middle of a 12-week transformation program where I cut out processed foods, alcohol and carbohydrates for the first two weeks. But despite all that self-discipline (and boring nights out on the soda waters), weight-loss has been super difficult for me to achieve. In fact, after I lost 1.8kg in my first week, I've either stayed the same weight, gone up a kilo or then fluctuated throughout the week. And while my measurements have slowly started to drop, I just can't seem to get the numbers on the scale to move. READ NEXT: I gave up carbs for a week and this is the brutal reality of what it's like Over the last week, the intensity of my training has certainly increased. I'm fitter, stronger and my eating habits are healthier than they've ever been. My body is toning up and my face has slimmed down, prompting ooh's and aah's from those around me. But a recent conversation with a friend about weight loss made me question everything. Is there weight to the myth that muscle weighs more than fat? Spoiler alert! It doesn't. And here's why. \'Your total mass is made up of your Fat Mass (FM measured in kg = body fat) and your Fat Free Mass (FFM measured in kg = everything else),\' Nicholas Chapman, PT and director of Rushcutters Bay Health and Fitness explained. WATCH NEXT: A mum's dramatic 50kg weight loss! Story continues.. Watch video Nick used an average woman who weighs 70kg as an example. Her body fat was 30 per cent of that weight, therefore her FM is 21kg and her FFM is 49kg. \'Your FFM is mainly made up of your muscle mass,\' he added. \'For context, muscle mass is quite hard to put on. You require a high volume of intense strength training combined with a caloric surplus (eat more then you burn everyday) at the correct macro split.\' In fact, your FFM is likely to be the same unless it's put \'under serious duress to change\'. So how come my weight is fluctuating if I'm eating all the right foods? The answer is in the water. \'Fluid levels shifting in the body cause the biggest swings on the scales,\' Nick told me. \'When you hear of massive weekly weigh in results, its fluid, not fat. This is due to changes in diet (i.e. being high carb and then going Keto for example) or for non exercises starting weight training (can make makes absorb more water for a little while). \'This all levels out after a few weeks if a consistent diet and excise approach is followed.\' So basically, for some people (i.e. me), your weight might be a little all over the shop at first. But if you stick to a consistent, sensible diet with a reasonable caloric deficit, and you incorporate strength and cardio training into your routine, over tim, the numbers on the scale will start to decrease. Can I get a \'Amen\' up in here?'

Ultimate Biome Spritz

Training and Health WellBeing Magazine

Our skin is colonised by a diverse ecosystem of microorganisms, forming a protective barrier against infection and pollution.The modern world is constantly threatening to disrupt this barrier and so we formulated a multi-purpose spritz to nourish,
'Our skin is colonised by a diverse ecosystem of microorganisms, forming a protective barrier against infection and pollution.The modern world is constantly threatening to disrupt this barrier and so we formulated a multi-purpose spritz to nourish, tone and protect the skin, creating the ultimate skin biome.Kakadu Plum, the Australia’s richest natural source of vitamin C, and Green tea extract, high in polyphenol antioxidants, protect the skin against oxidative stress and environmental pollutants.Probiotics improve the microbiome of the skin, strengthening the skin’s protective barrier.The skin’s integrity is further supported by the stimulation of collagen synthesis and the addition of hyaluronic acid to retain moisture.To complete this formulation, organic rose hydrosol soothes inflammation, gently tightening pores and balancing pH levels, helping maintain the skin’s delicate acid mantel and ultimate biome. . The post Ultimate Biome Spritz appeared first on WellBeing Magazine .'

The best post-workout foods of 2019

Training and Health Now To Love

Ever wanted to know what to eat after a workout? These nutritionist-approved foods are the best post workout meals for women's health. You're welcome.
'Be up in the gym, just working on your fitness.. but still not seeing results? Join the (but-I-swear-I-do-plenty-of-Pilates!) club. Well, whether it's your mission to lose 5 kilos in two weeks or you're just trying get your health back on track, perhaps the number of minutes you do or don't spend conditioning, strengthening, back-bending and cardio-ing may not be to blame. Perhaps it's knowing what to eat after a workout that makes all the difference.. Although, before you wreak havoc on your chocolate-filled pantry (it's the pantry's fault you're addicted to Tim-Tams, obviously..), listen up: nutritionist and founder of Falling In Love With Food Zoe Bingley-Pullin has lined up the deceivingly delicious foods to tuck into after any type of workout. Guilt free and good for you? Race you to the fridge.. What are the best foods to eat after a workout? As Bingley-Pullin puts it, foods packed with protein , coupled with complex carbohydrates , should be on your to-eat list after a flushed-face cardio burn. Not only that, but Bingley-Pullin says healthy fats can also assist with satiety. READ MORE: Ready to kick those weight loss goals? Here's how to lose 30kg in 6 months. Why is it important to eat certain foods after exercising? Once you finish a rigorous workout, your body is in recovery mode so, as Bingley-Pullin tells us, it's necessary to prevent muscle-tissue breakdown. \' Protein is critical for muscle repair and recovery coupled with complex carbohydrates to restore glycogen levels, which the body has used for energy,\' she explains. \'Eating well post-workout prevents dips in energy later on and controls insatiable appetite. Plus, eating and drinking well also replaces fluid and electrolyte losses.\' When should I eat after a workout? As Bingley-Pullin suggests, the ideal time to eat following a workout is 30-45 mins after you've finished exercising. \'During this time, the body is essentially primed to rebuild and repair,\' she says. \'This means the enzymes responsible for glycogen production are very active and eating soon after exercise takes advantage of this!\' OK, what but can we actually eat? What are the best kind of post-workout carbs I can eat? Whole oats Brown rice Quinoa Buckwheat/quinoa pasta Sweet potato Sourdough/rye/soy and linseed bread Fruit – like a banana Coconut water Legumes – like chickpeas, lentils, red kidney beans and mixed beans What are the best kind of post-workout fats I can eat? Avocado Extra Virgin Olive oil Raw nuts/seeds Tahini/nut butter WATCH: Seven ways to eat an avocado. Post continues after video.. Watch video What are the best kind of post-workout proteins I can eat? Salmon/tuna Eggs Raw nuts/seeds Poached chicken Natural yoghurt Soft cheese eg. cottage cheese/ricotta Legumes – chickpea, lentils, mixed beans Tofu/tempeh Hummus Pea or sprouted brown rice protein – vegan If you're thinking of changing your diet in any way, be sure to speak to a nutritionist, dietitian or your GP first.'

Take the spa experience home with Retreatment Botanics skincare

Training and Health WellBeing Magazine

Inspired by the ethos of her much-loved multi-award-winning Gaia Retreat & Spa, located in the beautiful Byron Bay hinterland, Olivia Newton-John is proud to share the Retreatment Botanics range of healing spa products.
'Inspired by the ethos of her much-loved multi-award-winning Gaia Retreat & Spa, located in the beautiful Byron Bay hinterland, Olivia Newton-John is proud to share the Retreatment Botanics range of healing spa products.Retreatment Botanics brings home the experience of a retreat, merging the ritual of self-nurture with pure performance ingredients.The results-focused formulas are toxic-free with a strong emphasis on clean, green, active ingredients.Retreatment Botanics products are also palm-oil-free.This is rare and difficult to achieve in the beauty industry but the Retreatment Botanics range is certified by the Orangutan Alliance.The products contain only high-quality natural and organic ingredients, featuring age-defying Australian native bioactives and high concentrations of antioxidants, vitamin C, pro-vitamin A, vitamin E, vitamin D and essential fatty acids to support radiant, glowing skin.All products are Australian made, vegan, cruelty-free and have been created by Olivia with leading natural scientists and Gaia’s own skincare specialists to introduce balance, glow and timeless beauty into your world.Australian ingredients Retreatment Botanics features powerful Australian native extracts in every product.Native plants have survived thousands of years in the harsh Australian climate.They have developed powerful adaptation mechanisms to store vast quantities of the phyto-compounds and antioxidants needed to survive the extreme conditions.It only makes sense to harness this advanced natural plant intelligence to protect, nurture and feed your skin with high concentrations of nutrients.Some of the featured Australian native extracts are: Kakadu plum Davidson plum Lilly pilly Finger lime Emu apple Desert lime Banksia Quandong Mountain pepper berry Sandalwood seed Other key ingredients with high concentrations of antioxidants, vitamins and essential fatty acids include: Buriti fruit oil Rosehip oil Sea buckthorn oil Jojoba oil Macadamia oil Aloe leaf juice The products These powerful ingredients are combined into unique healing products that will perfectly complement your retreat experience or allow you to create your own home-spa retreat experience.The Retreatment Botanics range of products includes: Radiance Cream Cleanser A soothing cream face cleanser that gently removes excess oil, surface pollution and impurities, featuring Kakadu plum, sea buckthorn and soothing aloe leaf.Refining Face Polish A brightening triple-action face exfoliant with rich native lilly pilly and fruit acids that gently dissolve dull build-up on the skin.Eco-friendly jojoba beads refine the skin, while kaolin clay draws out impurities revealing a beautiful fresh and radiant complexion.Kakadu Brightening Serum An intensely potent vitamin C serum featuring an advanced complex of Kakadu plum and native lime extracts, this active formula helps firm, brighten and reduce the visible signs of ageing, such as fine lines and wrinkles.Aloe leaf and hyaluronic acid infuse hydration and calm the skin.Restore Serum A superfood elixir for the skin featuring Amazonian buriti fruit, which is rich in beta-carotene and EFAs to help visibly firm the skin.Rosehip oil plumps and smooths fine lines while native sandalwood seed infuses the skin with antioxidants to reveal a glowing, youthful-looking complexion.Light Hydrating Moisturiser This is a light moisturiser with high-potency native bioactives.Banksia extract, rich in ellagic acid, helps visibly firm skin and promote elasticity, while antioxidant-powerhouse green tea helps protect against environmental damage.Hyaluronic acid visibly plumps and smooths the appearance of fine lines and wrinkles, revealing soft and radiant skin.Ultra Rich Moisturiser This rich deluxe face moisturiser leaves your skin dewy and radiant.It contains ultra-strength vitamin C from native Kakadu plum to brighten the skin.Mountain pepper berry leaf promotes skin elasticity and hyaluronic acid plumps and smooths the appearance of fine lines.Firming Eye Contour Cream This intensive eye cream contains native quandong to visibly lighten dark circles and caffeine-rich green coffee extract to de-puff the eye area.Gotu kola and hyaluronic acid smooth the appearance of fine lines and wrinkles, leaving the eye area looking fresh and revitalised.Instant Glow Face Masque This nutrient-rich AHA clay masque provides instant radiance to the skin.The intensive formula includes age-defying buriti fruit and gotu kola to help visibly smooth lines and wrinkles, while antioxidant-rich kale extract destroys free radicals and native Kakadu plum and emu apple brighten the skin.Gentle fruit acids and papaya enzymes gently dissolve dull layers, revealing a glowing, radiant complexion.Wild Kakadu Hand & Body Cream This nourishing cream with vitamin C-rich Kakadu plum helps visibly firm and brighten the skin.Cacao and shea butters deeply nurture while macadamia, coconut and avocado oils nourish your hands and body.This absorbent formula leaves your skin feeling silky smooth and hydrated.Retreatment Botanics products draw from the land to nourish and restore your skin, leaving you with a healthier, more vibrant complexion.The products have been lovingly developed and will help with a diverse range of conditions such as dull and lacklustre skin, dry and dehydrated skin, elasticity loss and visible signs of ageing such as fine lines and wrinkles.Connect with Retreatment Botanics W: retreatmentbotanics.com   . The post Take the spa experience home with Retreatment Botanics skincare appeared first on WellBeing Magazine .'

EXCLUSIVE: Teresa Palmer delivers raw truth about veganism and post-baby health

Training and Health Now To Love

Aussie actress Teresa Palmer is a force to be reckoned with, and she's opened up to OK! about all things health and veganism after giving birth to her third child.
'Earth mama, committed vegan, and a hardworking Hollywood star to boot – staying healthy is something Teresa Palmer takes seriously. The 33-year-old has been busier than ever since she welcomed her beautiful baby girl Poet in April – the third child she shares with her husband Mark Webber, 38, along with their sons Bodhi, five, and Forest, two. She's also a stepmum to Mark's 11-year-old son Isaac. With this in mind, it would be safe to say Teresa has her hands rather full. And as if that wasn't enough, Teresa also recently launched her new Lovewell range of smoothies with her close friend Christiane Duigan. In an exclusive OK! interview, the Aussie star shares her wellness philosophy with us. Information that might just come in handy for other mums out there.. Congratulations on your beautiful baby girl! How are you juggling being a busy mum? Since Poet's birth, I've been honouring the concept of the 'fourth trimester' and taking time to readjust , realign and get into the natural flow of living with a newborn. I've been wearing slings so I can be hands-free with the older kids and everyone is included. What approach are you taking to getting your health on track? Nursing Poet and Forest is so demanding on my body and I'm constantly feeling hungry. I have to ensure that I maintain an awareness of my diet and am making healthy food choices. I love heavy carbs and always want to eat pasta, bread or pizza, but I find my energy levels plummet when I indulge in these foods continuously. A particular food focus for me at the moment is to eat a variety of nutrient-rich mixed greens every day. I can make them into a simple stir-fry or curry and enjoy a delicious, healthy meal in minutes. What are your guilty pleasures when you feel like a treat? Anything chocolate, caramel flavoured! Being South Australian, I love a sweet treat from Haigh's Chocolates, but I've also been through a number of Chomps, Caramello Koalas and Curly Wurlys in the past few months! What made you decide to make the switch to veganism? It was actually my son Bodhi and stepson Isaac who turned me vegan. I've been a pescatarian for many years, but their compassion and kindness has inspired me to adopt a more humane and considered approach to food. Bodhi saw some fish on display at Whole Foods Market one day and was completely scarred – he didn't understand why they weren't swimming in the ocean and why someone would purposely catch the fish for people to eat. WATCH: Health benefits of drinking tea. Story continues after video.. Watch video Would you be open to your kids eating animal products if they ever want to? I've tried to help Bodhi be less dogmatic about his veganism and incorporate some dairy, especially at birthday parties and places where there may not be vegan options. Of course, if he decided to change his approach and reintroduce meat or dairy, I would be completely supportive. However, he is such a sensitive and considered soul that I don't think that will happen anytime soon. Poet seems to be having a bad reaction to dairy so it looks like, for the time being, the whole family will be vegan. What's your advice to anyone who's considering a vegan diet? For those looking to transition to a vegan diet, I would recommend starting by looking at your current favourite healthy meals and then adapting them to make vegan alternatives. I would definitely suggest educating yourself on plant-based protein, food groups and supplement options, and familiarising yourself with non-vegan ingredients to avoid, as well as important vegan food sources to pursue. Are you strict about your diet? It's OK to treat yourself occasionally if you're feeding your body with healthy choices the rest of the time, and it's OK to have a day off from the gym if you need time to rest. The worst I've ever felt and the sickest I've ever been was when I was working out five times a week for 90 minutes a day and eating the cleanest diet possible. What are some of your favourite things to add to smoothies for an extra boost? For energy, I would include matcha green tea as it's the healthiest alternative to coffee! Nothing beats hemp protein for healthy skin, nails and hair. For great gut flora, I love prebiotics. Prebiotics are types of dietary fibre that stimulate the growth and activity of beneficial bacteria in the gut and have a powerful impact on our overall health. Watch video'