Health, Fitness & Exercise Advice | Body MBrace Perth

Cardio and Dementia: Can Cardiovascular Fitness Help Protect Your Brain?

26
Aug

Uncategorized

Cardio and Dementia: Can Cardiovascular Fitness Help Protect Your Brain?

by Greg Maserow | Aug 26, 2026 | Uncategorized

Cardio and Dementia: Can Cardiovascular Fitness Help Protect Your Brain? For years, we’ve sold cardio to people for all the wrong reasons. Burn calories. Lose weight. Get fitter. Work off what you ate on the weekend. And while there’s nothing wrong with those things,...

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What Will Your 85-Year-Old Self Thank You For?

20
Jul

What Will Your 85-Year-Old Self Thank You For?

by Greg Maserow | Jul 20, 2026 | EXERCISE, HEALTH, MIND SET

Take a moment and imagine meeting the oldest version of yourself. Maybe she’s 75. Maybe she’s 85. Maybe she’s 95. Now imagine sitting down and having a conversation with her. What would she thank you for? Would she thank you for fitting into a smaller pair of jeans?...

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Your Body Is the Bonus: Why We Need to Reconnect With the Real Purpose of Exercise

01
Jul

Your Body Is the Bonus: Why We Need to Reconnect With the Real Purpose of Exercise

by Greg Maserow | Jul 1, 2026 | EXERCISE, MIND SET

Somewhere along the way, we’ve forgotten why we exercise. Scroll through social media and you’d be forgiven for thinking that health and fitness is all about six packs, tiny waists, glute transformations, fat-loss challenges, and a 1 rep max deadlift. And while it’s...

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The Person In The Mirror Is The One Who Can Change Everything

01
Jul

MIND SET

The Person In The Mirror Is The One Who Can Change Everything

by Greg Maserow | Jul 1, 2026 | MIND SET

Take a good look. Not at your body. Not at the things you wish looked different. Not at the clothes you wish fitted better or the number on the scales you wish would change. Look at the person making the decisions. Because if we’re going to have an honest conversation...

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Cellulite: 5 Facts and 5 Myths Everyone Should Know

26
Jun

Cellulite: 5 Facts and 5 Myths Everyone Should Know

by Greg Maserow | Jun 26, 2026 | HEALTH, MIND SET

If there is one topic that comes up more than almost any other in the fitness industry, it’s cellulite. We’ve had countless conversations with women who feel frustrated by it. Some have spent years trying different creams, treatments, diets, and exercise...

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We Need To Stop Over-Complicating our health

04
Jun

We Need To Stop Over-Complicating our health

by Greg Maserow | Jun 4, 2026 | EXERCISE, HEALTH, MIND SET

There’s a lot of noise in the health and fitness space. Complicated programs, extreme challenges, detoxes, “quick fixes”, and constant new rules about what you should and shouldn’t be doing. It’s easy to see why so many people feel overwhelmed before they’ve even...

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You Don’t Need to Train Every Day to Improve Your Health

04
May

You Don’t Need to Train Every Day to Improve Your Health

by Greg Maserow | May 4, 2026 | EXERCISE, HEALTH, HIIT

One of the biggest misconceptions in fitness is that more is always better. More workouts. More hours. More sweat. More suffering. The reality is that meaningful improvements in health don’t require you to spend every day in the gym. In fact, research...

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Cortisol Is NOT The Enemy

14
Apr

Cortisol Is NOT The Enemy

by Greg Maserow | Apr 14, 2026 | EXERCISE, HIIT, LOSE WEIGHT, WEIGHT LOSS

Let’s Talk About Cortisol… And Why It’s Getting a Bad Rap Cortisol has quickly become one of the internet’s favourite fitness buzzwords. And somewhere along the way, it’s been turned into the villain. Especially for women. You’ve probably seen it.“Exercise at a high...

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Let’s Talk About Ozempic… And Why We’re Actually For It

14
Mar

Let’s Talk About Ozempic… And Why We’re Actually For It

by Greg Maserow | Mar 14, 2026 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET, WEIGHT LOSS

Let’s Talk About Ozempic… And Why We’re Actually For It There’s a lot of noise right now around medications like Ozempic. Some people are all in. Some people are strongly against it. And a lot of people are just… confused. So let’s make our position really clear. At...

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Exercise Is About More Than How We Look

12
Mar

Exercise Is About More Than How We Look

by Greg Maserow | Mar 12, 2026 | EXERCISE, HEALTH, MENTAL HEALTH, MIND SET

Exercise Is About More Than How We Look We live in a world that constantly tells us exercise is about how we look. Lose the weight.Tone the arms.Flatten the stomach. It is the message we see in advertising, social media, magazines and before and after transformations....

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What Is Ozempic and How Does It Work?

12
Feb

What Is Ozempic and How Does It Work?

by Greg Maserow | Feb 12, 2026 | EXERCISE, HEALTH, LOSE WEIGHT, WEIGHT LOSS

What Is Ozempic and How Does It Work? Ozempic and Wegovy belong to a class of medications called GLP-1 receptor agonists. These medications help regulate appetite and blood sugar by mimicking a hormone in the body that signals fullness to the brain. As a result, many...

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5 Powerful Benefits of Metabolic Resistance Training (AKA “Toning” at BMB)

11
Dec

5 Powerful Benefits of Metabolic Resistance Training (AKA “Toning” at BMB)

by Greg Maserow | Dec 11, 2025 | EXERCISE, HIIT

5 Powerful Benefits of Metabolic Resistance Training (AKA “Toning” at BMB) If you’ve ever walked into a Body MBrace class and wondered why our “toning” sessions feel like a mix of strength, cardio, and fat-burning magic… you’re not imagining it. What you’re...

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4 Things You Should Know About Your Genes and Fitness

05
Nov

4 Things You Should Know About Your Genes and Fitness

by Greg Maserow | Nov 5, 2025 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET

We often hear people say things like “I’ve just got bad genetics” or “It’s easy for her — she’s naturally fit.”And while your DNA does play a role in how your body looks, feels, and responds to training… it’s not the whole story. Your genes might set the stage, but...

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What’s Your REAL Why? The Question That Changes Everything

01
Nov

Uncategorized

What’s Your REAL Why? The Question That Changes Everything

by Greg Maserow | Nov 1, 2025 | Uncategorized

What’s Your REAL Why? The Question That Changes Everything We all have goals. Some of us want to lose weight. Some want to get fitter. Some want more energy, confidence, or control over our health. But here’s the truth most people skip past: wanting something isn’t...

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Why HIIT Is the Most Time-Efficient Way to Transform Your Health

20
Oct

Why HIIT Is the Most Time-Efficient Way to Transform Your Health

by Greg Maserow | Oct 20, 2025 | EXERCISE, HEALTH, HIIT, LOSE WEIGHT, WEIGHT LOSS

At Body MBrace, we often refer to HIIT as simply “cardio.” But make no mistake — this isn’t your old-school treadmill jog or an aimless spin session. HIIT, or High-Intensity Interval Training, is one of the most time-efficient, results-driven forms of exercise you can...

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HIIT & Menopause: Why It Works

09
Oct

HIIT & Menopause: Why It Works

by Greg Maserow | Oct 9, 2025 | EXERCISE, HIIT

HIIT & Menopause: Why It Works Menopause is a natural stage of life, but it comes with a lot of changes. Many women notice a slower metabolism, brain fog, fatigue, and increased risk of heart disease and muscle loss. These changes can make staying fit feel more...

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What the Gym Does… and What It Doesn’t!

09
Oct

What the Gym Does… and What It Doesn’t!

by Greg Maserow | Oct 9, 2025 | HEALTH, LOSE WEIGHT, MENTAL HEALTH, MIND SET

What the Gym Does… and What It Doesn’t! There are plenty of reasons we decide to join a gym.We want to feel better, move better, maybe lose a few kilos, or simply carve out a little “me time” away from the chaos of life. But here’s the truth that many people don’t...

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Your Ancient Body vs. Your Modern Mind

09
Sep

Uncategorized

Your Ancient Body vs. Your Modern Mind

by Greg Maserow | Sep 9, 2025 | Uncategorized

Imagine yourself thousands of years ago. Every day is a test of survival. You wake to the sounds of the wild — a predator nearby, or maybe a storm on the horizon. Every decision you make, every movement you take, is about one thing: staying alive. If danger appeared,...

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The Real Secret to Health and Fitness: Simplicity, Consistency, and Self-Improvement

20
Aug

The Real Secret to Health and Fitness: Simplicity, Consistency, and Self-Improvement

by Greg Maserow | Aug 20, 2025 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET

When it comes to health and fitness, it’s so tempting to look for the fastest shortcut.We’ve all seen the headlines: “Lose 10 kilos in 30 days!” … “The workout that melts fat overnight!” … “This one food will change your life!” And sure, those things sound exciting....

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5 Ways ChatGPT Makes Nutrition a Game-Changer

20
Aug

Uncategorized

5 Ways ChatGPT Makes Nutrition a Game-Changer

by Greg Maserow | Aug 20, 2025 | Uncategorized

5 Ways ChatGPT Makes Nutrition a Game-Changer 💡 Let’s be real: the internet is overflowing with nutrition advice, and not all of it is trustworthy. From fad diets to conflicting influencer tips, it can be overwhelming just trying to figure out what actually works for...

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The Power of Your WHY: The Key to Lasting Health and Fitness Success

01
Aug

MIND SET

The Power of Your WHY: The Key to Lasting Health and Fitness Success

by Greg Maserow | Aug 1, 2025 | MIND SET

The Power of Your WHY: The Key to Lasting Health and Fitness Success Every single one of our 6-Week Intensives begins with the same, seemingly simple question: “What is your WHY?” It’s not just a motivational catchphrase we throw around to make you feel inspired. It’s...

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The Circle of Motivation: Why You Keep Falling Off Track — and How to Finally Break the Cycle

30
Jul

MENTAL HEALTH

The Circle of Motivation: Why You Keep Falling Off Track — and How to Finally Break the Cycle

by Greg Maserow | Jul 30, 2025 | MENTAL HEALTH

The Circle of Motivation: Why You Keep Falling Off Track — and How to Finally Break the Cycle We’ve all been there. You wake up one day, fed up and fired up. You say to yourself, “That’s it. I’ve had enough. I’m changing my life.” You sign up to the gym, buy a new...

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The Power of Small Changes

09
Jul

The Power of Small Changes

by Greg Maserow | Jul 9, 2025 | EXERCISE, HEALTH, MIND SET

Any Change… Is a Change ❤️ When it comes to improving your health and wellbeing, it’s easy to feel overwhelmed by the idea that you need to make huge, dramatic changes overnight. The truth is, transformation doesn’t have to start with a 5am workout or a complete...

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Be the Turtle: Why Slow and Steady Is Still the Best Health Advice

02
Jul

Be the Turtle: Why Slow and Steady Is Still the Best Health Advice

by Greg Maserow | Jul 2, 2025 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET

Be the Turtle: Why Slow and Steady Is Still the Best Health Advice We all know the story. The classic fable of the tortoise and the hare has been told for generations — a race between a slow, steady tortoise and a fast but overconfident hare. The hare sprints ahead,...

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Struggling to Stay Motivated This Winter? You’re Not Alone.

20
Jun

Struggling to Stay Motivated This Winter? You’re Not Alone.

by Greg Maserow | Jun 20, 2025 | EXERCISE, MENTAL HEALTH, MIND SET

The alarm goes off.It’s still dark outside.The house is freezing.And your doona has never felt so good. Sound familiar? If staying motivated to exercise during winter feels like a battle, you’re definitely not alone. Cold mornings, early sunsets, and low energy can...

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Is Mindless Snacking Sabotaging Your Progress?

03
Mar

Is Mindless Snacking Sabotaging Your Progress?

by Greg Maserow | Mar 3, 2025 | HEALTH, LOSE WEIGHT, MIND SET, NUTRITION

Mindless Snacking: The Hidden Calories Sabotaging Your Progress We’ve all been there. You grab a handful of M&Ms as you walk past the pantry, nibble on trail mix while working, or finish off your child’s uneaten peanut butter and jam sandwich. It doesn’t seem like...

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5 Amazing Benefits of HIIT (High-Intensity Interval Training) 🔥

05
Feb

5 Amazing Benefits of HIIT (High-Intensity Interval Training) 🔥

by Greg Maserow | Feb 5, 2025 | EXERCISE, HEALTH, HIIT, MENTAL HEALTH

If you’ve ever wondered whether HIIT is worth the sweat, we’re here to break down five incredible benefits that go far beyond just a killer workout. Backed by science and loved by fitness enthusiasts, HIIT is one of the most effective ways to improve your physical and...

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Visceral Fat: A Silent Danger You Can’t Ignore

05
Jan

Visceral Fat: A Silent Danger You Can’t Ignore

by Greg Maserow | Jan 5, 2025 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET

When it comes to fat, many of us focus on what we can see—the pinchable rolls around our waistline or the stubborn fat clinging to our thighs. But there’s a hidden type of fat that’s far more dangerous to our health: visceral fat. What Is Visceral Fat? Visceral fat is...

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How To Bounce Back From A Binge

13
Nov

How To Bounce Back From A Binge

by Greg Maserow | Nov 13, 2024 | LOSE WEIGHT, MENTAL HEALTH, MIND SET, NUTRITION

We’ve all been there—a binge that seems to come out of nowhere, planned or not. Maybe it’s a big weekend meal with friends, an emotional evening with too many snacks, or just one of those days when willpower seems to vanish. In a weight loss journey, these slip-ups...

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“Stop Dreaming, Start Doing: How to Beat Laziness and Take Control of Your Health Goals”

25
Oct

MIND SET

“Stop Dreaming, Start Doing: How to Beat Laziness and Take Control of Your Health Goals”

by Greg Maserow | Oct 25, 2024 | MIND SET

“I Want to Be Fit, Eat Healthier, and Feel Confident… But Why is Laziness Still the Boss?” We’ve all said it before. “I want to be fit.” “I want to eat healthier.” “I want to feel confident.” These are goals many of us share, but if we’re honest, there’s often a...

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How To Not Be Like Chunky The Bulldog

03
Oct

How To Not Be Like Chunky The Bulldog

by Greg Maserow | Oct 3, 2024 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET, NUTRITION

DON’T. BE. LIKE. CHUNKY 🐶 Chunky may be the queen of lounging, but we humans can learn a thing or two about staying active and making healthy choices. Let’s break it down: 1. Stop eating when you’re satisfied, not stuffed full. Chunky has a tendency to keep munching...

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Is the Scale Really for You? How to Know If It’s a Good Fit for Your Journey

24
Sep

Is the Scale Really for You? How to Know If It’s a Good Fit for Your Journey

by Greg Maserow | Sep 24, 2024 | MENTAL HEALTH, MIND SET, Uncategorized

The scale can be a useful tool to measure progress on your fitness journey, but before you rely on it, there’s one important question to ask: Is the scale a good fit for YOU? While the number on the scale can provide valuable data, it’s important to...

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Choosing Your Struggles: The Path to Health or Neglect

18
Sep

Choosing Your Struggles: The Path to Health or Neglect

by Greg Maserow | Sep 18, 2024 | HEALTH, MENTAL HEALTH, MIND SET

Life is filled with choices, and whether we realize it or not, the decisions we make today shape our tomorrow. One of the most significant choices we face daily is how we care for our bodies. This choice often boils down to selecting which struggles we’re willing to...

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Understanding Energy Balance: The Simple Principle Behind Weight Loss, Maintenance, and Gain

28
Aug

Understanding Energy Balance: The Simple Principle Behind Weight Loss, Maintenance, and Gain

by Greg Maserow | Aug 28, 2024 | EXERCISE, LOSE WEIGHT, NUTRITION, WEIGHT LOSS

The principle of how your body loses, gains, and maintains weight can be boiled down to one fundamental concept: energy balance. It’s a simple formula that revolves around the relationship between the calories you consume and the calories you burn. Here’s how it...

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Long-Term Investment: The Key to Financial and Fitness Success

27
Aug

MIND SET

Long-Term Investment: The Key to Financial and Fitness Success

by Greg Maserow | Aug 27, 2024 | MIND SET

When it comes to investing in the stock market, there’s one thing you quickly learn: there’s no such thing as a linear return on investment. If only it were that simple! The reality is that the stock market is full of ups and downs—sometimes more downs than ups. But...

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What Burns More Fat: Walking or HIIT?

06
Aug

What Burns More Fat: Walking or HIIT?

by Greg Maserow | Aug 6, 2024 | EXERCISE, HIIT, WEIGHT LOSS

What Burns More Fat: Walking or HIIT? When it comes to burning fat, the debate between low-intensity and high-intensity exercise is ongoing. Many of us have pondered which form of exercise is better for fat loss: Steady State (such as walking) or High-Intensity...

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Embracing Life’s Moments: The Healthy Approach to Overeating

27
Jul

Embracing Life’s Moments: The Healthy Approach to Overeating

by Greg Maserow | Jul 27, 2024 | HEALTH, LOSE WEIGHT, MENTAL HEALTH, MIND SET, NUTRITION

Have you ever found yourself indulging in a delicious meal, only to worry afterward about the impact on your fitness goals? If so, you’re not alone. We’ve all been there, enjoying a special occasion with family or friends, and then feeling a twinge of guilt as...

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Stay Committed: The Importance of Perseverance in Your Fitness Journey

10
Jul

Stay Committed: The Importance of Perseverance in Your Fitness Journey

by Greg Maserow | Jul 10, 2024 | EXERCISE, MIND SET

If you quit now, you’ll end up right back where you first began. And when you first began, you were desperate to be right where you are now. This powerful reminder can be applied to your health and fitness goals. Think back to the moment you decided to embark on your...

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How to be more CONSISTENT

10
Jun

How to be more CONSISTENT

by Greg Maserow | Jun 10, 2024 | LOSE WEIGHT, MIND SET, NUTRITION, WEIGHT LOSS

How do you prevent your phone’s battery from dying? You probably have chargers scattered around—in your home, by your bed, at your desk, in your car, and so on. This way, no matter where you are, you have a way to keep your phone charged and ready to go. But have you...

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The Power Of Saying “No”

01
May

Uncategorized

The Power Of Saying “No”

by Greg Maserow | May 1, 2024 | Uncategorized

Title: The Power of “No”: Simplifying Weight Loss Through Conscious Choices In a world inundated with complex diet plans, intricate workout regimens, and endless supplements promising miraculous results, the notion of weight loss can often seem daunting...

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How We Lose, Maintain & Gain Weight

01
Apr

Uncategorized

How We Lose, Maintain & Gain Weight

by Greg Maserow | Apr 1, 2024 | Uncategorized

In the pursuit of weight management, the fundamental principle remains simple: the balance between calories consumed and calories expended dictates whether we shed pounds, maintain our current weight, or see the numbers on the scale climb. Yet, as...

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The Power of Community: How Your Gym Family Can Transform Your Health and Wellbeing

27
Mar

The Power of Community: How Your Gym Family Can Transform Your Health and Wellbeing

by Greg Maserow | Mar 27, 2024 | EXERCISE, HEALTH, MENTAL HEALTH, MIND SET

The Power of Community: How Your Gym Family Can Transform Your Health and Wellbeing In a bustling world where connections often feel fleeting and relationships transient, finding a sense of belonging can be a rare and precious thing. Yet, within the walls of a gym or...

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Stop “Dieting”!

05
Mar

Uncategorized

Stop “Dieting”!

by Greg Maserow | Mar 5, 2024 | Uncategorized

The term “dieting” often conjures images of restrictive and short-term measures that promise quick weight loss but come with a host of negative consequences. Shifting the narrative towards a well-balanced caloric-based meal plan can be the key to not only...

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Why Sustainable Weight Loss Requires Patience and Persistence

26
Feb

Why Sustainable Weight Loss Requires Patience and Persistence

by Greg Maserow | Feb 26, 2024 | LOSE WEIGHT, MENTAL HEALTH, MIND SET, WEIGHT LOSS

In a culture obsessed with instant gratification, the desire for rapid weight loss is often fueled by unrealistic expectations. We’ve all heard it before: “I want to join your gym because I need to lose 10kg in 6 weeks.” But let’s pause and...

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The 80/20 Rule

25
Feb

The 80/20 Rule

by Greg Maserow | Feb 25, 2024 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET, NUTRITION

Introduction: In a world where the pursuit of perfection often takes center stage, it’s essential to recognize that nobody is flawless. The key to success lies in finding a balance between striving for excellence and embracing our imperfections. One concept that...

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Investing in Health: Rethinking Priorities Beyond the Price Tag

19
Feb

Investing in Health: Rethinking Priorities Beyond the Price Tag

by Greg Maserow | Feb 19, 2024 | EXERCISE, HEALTH, MIND SET

So, you’re all fired up to get healthy, but here comes the curveball – the gym is just too darn expensive. This picture sums it up, right? We’re all about wanting to shed a few pounds, make healthier choices, and finally embrace fitness. But as soon...

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The Scale Struggle: Navigating the Fluctuations of Weight Loss

19
Jan

The Scale Struggle: Navigating the Fluctuations of Weight Loss

by Greg Maserow | Jan 19, 2024 | LOSE WEIGHT, MIND SET, WEIGHT LOSS

Embarking on a weight loss journey often involves facing the notorious nemesis of many: the scale. The rollercoaster of emotions that accompanies those daily or weekly weigh-ins is a familiar experience for most of us. One day, the elation of witnessing a 500g drop...

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Tips For The Holiday Season

24
Dec

MIND SET

Tips For The Holiday Season

by Greg Maserow | Dec 24, 2023 | MIND SET

Ah, the year-end struggle, right? It’s like you’re on this journey, giving it your all, and then December hits you with that mischievous grin, saying, “Surprise, I’m here!” But hey, let’s not let the holiday season become the...

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How To Combat Overeating

14
Nov

Uncategorized

How To Combat Overeating

by Greg Maserow | Nov 14, 2023 | Uncategorized

Navigating the path to healthier eating habits can be challenging, but there are practical strategies to make the journey smoother. While occasional overeating won’t derail progress, incorporating these four tips into your routine can significantly reduce the...

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Unlocking The Code To Weight Loss

02
Nov

Uncategorized

Unlocking The Code To Weight Loss

by Greg Maserow | Nov 2, 2023 | Uncategorized

Alright, let’s dive a bit deeper into the fascinating world of calorie deficits and how they play a crucial role in our weight management journey. Understanding the concept of a calorie deficit is like unlocking the secret code to weight loss. It’s not...

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The Power of Hydration: Why Drinking 2L of Water Daily is Vital for Your Well-Being

24
Oct

Uncategorized

The Power of Hydration: Why Drinking 2L of Water Daily is Vital for Your Well-Being

by Greg Maserow | Oct 24, 2023 | Uncategorized

Water is often referred to as the “lifeblood” of the body, and for good reason—we are composed of 60% water! Here are six compelling reasons why ensuring a minimum intake of 2 liters per day is essential for your overall health: Hydration for Vital...

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Embracing Gradual Changes for Lasting Results

20
Oct

Embracing Gradual Changes for Lasting Results

by Greg Maserow | Oct 20, 2023 | LOSE WEIGHT, MIND SET, WEIGHT LOSS

Introduction: In a world that often seeks instant gratification, the journey to weight loss stands as a testament to the power of patience and persistence. The enticing promises of quick fixes and swift transformations may sound appealing, but the reality, as many...

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Mastering Your Weekend Diet: The Key to Weight Loss Success

19
Sep

Uncategorized

Mastering Your Weekend Diet: The Key to Weight Loss Success

by Greg Maserow | Sep 19, 2023 | Uncategorized

In the journey towards achieving your weight loss goals, the weekends can be both a blessing and a curse. While they provide an opportunity for relaxation and socializing, they can also present a minefield of dietary temptations. As humans, our inherent sociability...

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WEIGHT LOSS IN DOGS VS HUMANS

18
Sep

WEIGHT LOSS IN DOGS VS HUMANS

by Greg Maserow | Sep 18, 2023 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET, NUTRITION, WEIGHT LOSS

Losing weight can often feel like solving a complex puzzle, but at its core, it’s a simple truth: achieving weight loss involves creating a calorie deficit and staying physically active. However, what truly distinguishes us from our canine companions in this...

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Building Muscle

19
Aug

Building Muscle

by Greg Maserow | Aug 19, 2023 | EXERCISE, HEALTH, MIND SET

In an era where myths about muscle abound, it’s time to dispel the notion that doing a few push-ups will instantly turn you into a bodybuilder. Muscle is a critical component of health, offering not only physiological benefits but also significant mental...

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8 BENEFITS OF HIIT

03
Feb

8 BENEFITS OF HIIT

by Greg Maserow | Feb 3, 2023 | EXERCISE, HEALTH, HIIT, LOSE WEIGHT, MENTAL HEALTH

Unleashing the Power of HIIT: 8 Incredible Benefits You Need to Know Are you looking for a workout routine that delivers maximum results in minimum time? Look no further than High-Intensity Interval Training (HIIT). This dynamic and efficient exercise approach has...

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WE ALL SLIP UP. WHAT TO DO IF YOU DID TOO…

18
Jan

WE ALL SLIP UP. WHAT TO DO IF YOU DID TOO…

by Greg Maserow | Jan 18, 2022 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET, NUTRITION

It’s that awkward time of year where we’re kind of back into routine…but kind of not. We tend to still have some bad habits lingering around from the festive season that we haven’t quite broken. AND THAT’S OK! Come the 1st Jan, most of us...

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Do New Years Resolutions ACTUALLY work?

12
Jan

Do New Years Resolutions ACTUALLY work?

by Greg Maserow | Jan 12, 2022 | EXERCISE, HEALTH, LOSE WEIGHT, MIND SET

Let’s start by saying… the statistics are bleak and we don’t think that’s a huge secret. According to a study conducted by the University of Scranton, just 8 per cent of people achieve their New Year’s goals, while around 80 per cent fail to keep their New Year’s...

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Understanding Energy Balance

04
Dec

Understanding Energy Balance

by Greg Maserow | Dec 4, 2021 | EXERCISE, HEALTH, NUTRITION, WEIGHT LOSS

The principle of how your body loses, gains, & maintains weight is actually pretty simple… Weight Loss: You burn more calories than you eat, creating a calorie deficit. Weight Maintenance: You burn the same amount of calories that you eat, creating an energy...

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Losing Weight VS Losing Fat

08
Nov

Losing Weight VS Losing Fat

by Greg Maserow | Nov 8, 2021 | EXERCISE, LOSE WEIGHT, MIND SET, NUTRITION, WEIGHT LOSS

Your weight (or mass) on the scales will fluctuate day to day (even hour to hour) Not maybe. Not likely. It WILL fluctuate. It has NOTHING to do with fat. It could be that you ate more salt than normal… Or that you had a bit more food than normal… Or that you had a...

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How Diets Work

22
Oct

How Diets Work

by Greg Maserow | Oct 22, 2021 | LOSE WEIGHT, NUTRITION, WEIGHT LOSS

Most diets are so restrictive that they are almost impossible to see through to the end. They all have a common underlying theme that is overshadowed by the diet’s clever marketing concept. This common theme is the reason why almost all diets work short term and...

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BE. THE. TURTLE.

03
Sep

BE. THE. TURTLE.

by Greg Maserow | Sep 3, 2021 | EXERCISE, LOSE WEIGHT, MIND SET, NUTRITION, WEIGHT LOSS

BE. THE. TURTLE!� Ask your child this question… Who wins the race…the tortoise or the hare? Your child will give you this funny look saying…”ummm, you’re an adult, you should know the answer to that question! Slow and steady wins the race, obviously”. As...

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What To Do After Over Eating

28
Aug

What To Do After Over Eating

by Greg Maserow | Aug 28, 2021 | LOSE WEIGHT, MENTAL HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

Did you happen to overeat? Well…guess what… We did too! It’s impossible to be perfect all the time. And who would want to be anyway? How boring would life be if you could NEVER enjoy a nice dinner or a night out with family or friends. It’s ok to have high caloric...

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Should You Skip The Scale?

12
Jul

Should You Skip The Scale?

by Greg Maserow | Jul 12, 2021 | LOSE WEIGHT, MENTAL HEALTH, MIND SET

The scale can be a great tool to assess whether or not you’re making progress. HOWEVER… The question you need to first ask yourself… Are YOU a good fit to use the scale? Before we say anything else, we want to reiterate the fact that the number the scale shows...

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Stop Self Sabotage!

06
Jun

Stop Self Sabotage!

by Greg Maserow | Jun 6, 2021 | LOSE WEIGHT, MENTAL HEALTH, MIND SET, WEIGHT LOSS

NEVER forget that you are ALWAYS in for control of the hand that feeds you. We know that sometimes you might feel like you are possessed, but you have to remember that you are in full control, always. And even if you happen to ‘lose’ that control for a day, or a meal,...

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What To Do After A Binge

12
May

What To Do After A Binge

by Greg Maserow | May 12, 2021 | LOSE WEIGHT, MENTAL HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

A GOOD OL’ BINGE… we’ve all DONE it… And we all DO it every now and then. Sometimes it’s planned, sometimes it catches us of guard. It doesn’t matter how much willpower and determination you have, at some point in your weight loss journey, you’re going to...

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WHAT BURNS MORE FAT…WALKING OR HIIT?

17
Nov

WHAT BURNS MORE FAT…WALKING OR HIIT?

by Greg Maserow | Nov 17, 2020 | EXERCISE, HIIT, LOSE WEIGHT, WEIGHT LOSS

WHAT BURNS MORE FAT…WALKING OR HIIT? Everyone has wondered at some point in time which form of exercise is better to burn fat; low intensity or high intensity? Steady State or HIIT? To put it in simple terms, both low and high intensity exercises will help you...

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6 Fitness Myths That Need To Die!

09
Sep

6 Fitness Myths That Need To Die!

by Greg Maserow | Sep 9, 2020 | EXERCISE, HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

It’s time to squash these myths once and for all! . You do not need to exercise like a freak or do hours of cardio a day to see results. Take 30 minutes, focus, work HARD and aim to do this at least 3 times a week. That’s all you need. Focus on building muscle by...

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The Most Ridiculous Diet Of All Time

17
Aug

The Most Ridiculous Diet Of All Time

by Greg Maserow | Aug 17, 2020 | HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

I’LL START MONDAY?‍♂️ Yes, you will. And you’ll probably eat about 10,000 calories the night before because A. “It’s your last chance to enjoy yourself” or B. You are emptying out all the cupboards into your body in hopes of all temptation being out of the house by...

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International Men’s Health Week

21
Jun

International Men’s Health Week

by Greg Maserow | Jun 21, 2020 | HEALTH, MENTAL HEALTH

Please take the time to read this, and share to let the men in your life know that you are there for them. Especially during a time of financial hardship and family stress, men can feel a sense of inferiority as they try to bravely and quietly hold it all together In...

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Our Health Vs COVID-19

13
May

Our Health Vs COVID-19

by Greg Maserow | May 13, 2020 | HEALTH, MENTAL HEALTH

Right now, as human beings on planet Earth, we are currently fighting a war on two major fronts. The first is a physical war that war we are fighting against COVID-19 and the second is a psychological one. We have never been faced with such a crisis in our lifetime...

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THE ULTIMATE RECIPE FOR FAT LOSS⠀⠀

03
Mar

THE ULTIMATE RECIPE FOR FAT LOSS⠀⠀

by Greg Maserow | Mar 3, 2020 | HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

“What’s the best way to lose fat?” Well, if we had the answer, the whole world would walk around with washboard abs. The best answer we can give you is: whatever works for you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ This is why in this Fat Loss pyramid that we’ve...

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What Is HIIT And What Are The Benefits?

11
Feb

What Is HIIT And What Are The Benefits?

by Greg Maserow | Feb 11, 2020 | EXERCISE, HIIT

What is HIIT? HIIT is a form of anaerobic exercise (short duration, high intensity exercise) that helps you quickly use up your glycogen (carbohydrate) stores so that your body starts to burn fat for fuel. It involves any exercise that allows you to expend a large...

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Are You A Realist?

04
Feb

Are You A Realist?

by Greg Maserow | Feb 4, 2020 | HEALTH, MENTAL HEALTH, MIND SET, WEIGHT LOSS

ARE YOU A REALIST?? ? . Oh how often we get asked…. “I want to join your gym because I need to lose 10kg for my wedding in 6 weeks.” Really. REALLY?! . Did you put that 10kg on in 6 weeks? Obviously not, so what makes you think you can lose it in 6? Give...

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3 Common Misconceptions Women Have When It Comes To Metabolic Resistance Training

02
Feb

3 Common Misconceptions Women Have When It Comes To Metabolic Resistance Training

by Greg Maserow | Feb 2, 2020 | EXERCISE, HIIT

As important as Metabolic Resistance Training (MRT) is for body fat loss and muscle tone, too many women are apprehensive to include it in their exercise routine. We are going to address a few of the most common misconceptions associated with MRT that we hear when we...

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The Dreaded Scale

21
Jan

The Dreaded Scale

by Greg Maserow | Jan 21, 2020 | MIND SET, WEIGHT LOSS

??? THE DREADED SCALE ??? We’ve all experienced it before…the thrill of seeing the scale drop by 2kg’s in a week, only to be followed by the disappointment of it going up by 1kg the next week. Scales tend to be most people’s go to measurement when we attempt to...

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Getting Back On Track After The Festive Season

04
Jan

Getting Back On Track After The Festive Season

by Greg Maserow | Jan 4, 2020 | EXERCISE, HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

How to get back on track if you binge over Christmas. Unfortunately most of us have this mentality of “I let myself down and made a poor food choice tonight. Since my diet is ruined, I may as well just eat whatever I want and then start fresh on Monday” (this is on...

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7 Marketing Tactics That Trick You Into Thinking You’re Making a Healthy Choice

26
Nov

7 Marketing Tactics That Trick You Into Thinking You’re Making a Healthy Choice

by Greg Maserow | Nov 26, 2019 | HEALTH, NUTRITION

Before we get into it, let us be clear that we are human too, and we do believe in everything in moderation. However, sometimes people take health fads too far to the point where it becomes unhealthy. Here are 7 things that make us think we’re being health conscious...

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Do New Years Resolutions really work?

08
Nov

Do New Years Resolutions really work?

by Greg Maserow | Nov 8, 2019 | EXERCISE, MENTAL HEALTH, MIND SET, NUTRITION, WEIGHT LOSS

Let’s start by saying… the statistics are bleak and we don’t think that’s a huge secret. According to a study conducted by the University of Scranton, just 8 per cent of people achieve their New Year’s goals, while around 80 per cent fail to keep their New Year’s...

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The 2 Main Types Of Exercise

03
Nov

The 2 Main Types Of Exercise

by Greg Maserow | Nov 3, 2019 | EXERCISE, HIIT

There are two main categories of exercise. The first is aerobic or ‘cardio’ exercise. This is any activity that uses large muscle groups to raise your heart rate to at least above 50% of your maximum for a sustained period of time. Examples include, walking, jogging,...

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The ONE word you need to remember in order to see long term results.

01
Nov

WEIGHT LOSS

The ONE word you need to remember in order to see long term results.

by Greg Maserow | Nov 1, 2019 | WEIGHT LOSS

So the other day I posed a question to the 3 other trainers – the question was “Think of your most successful clients who have lost a significant amount of body fat, and kept it off. What 3 things do they possess that you think are the strongest contributors to their...

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Staying Active On Holiday

05
Oct

EXERCISE

Staying Active On Holiday

by Greg Maserow | Oct 5, 2019 | EXERCISE

Jess has just returned from two weeks holidaying in Agrigento, a hilltop city in Sicily. You’ve been sticking to a great workout routine for months leading up to your holiday and you’re feeling amazing! You’ve achieved your weight loss or body composition goals and...

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5 Tips to Get Out of Bed at a Ridiculous Hour

03
Oct

MIND SET

5 Tips to Get Out of Bed at a Ridiculous Hour

by Greg Maserow | Oct 3, 2019 | MIND SET

We get it- working out can feel like such a hassle when you’ve got kids, a partner, a full time job, people to feed, dogs to walk and SO much more. For some people, the only time you can squeeze in your BMB workout is when the moon is still visible at 6am (and on that...

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Health Packed Green Smoothie Recipe

01
Oct

RECIPE

Health Packed Green Smoothie Recipe

by Greg Maserow | Oct 1, 2019 | RECIPE

Health Packed Green Smoothie Recipe! I never thought I’d be the green smoothie type…. But here I am! My health has taken a bit of a back seat the last few months so I’ve recently been on a mission to prioritize my overall well-being. I haven’t exercised in almost 4...

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Are You Not Losing Weight Because You Are “Not Eating Enough?”

24
Sep

Are You Not Losing Weight Because You Are “Not Eating Enough?”

by Greg Maserow | Sep 24, 2019 | MIND SET, NUTRITION, WEIGHT LOSS

Starving children in Africa. Holocaust victims who went weeks, months without food. Google some photos of these… well actually, don’t. Because it’s very sad (with all due respect to these people ?). They are skin and bones. That’s what “not eating enough” looks...

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Are You An Abstainer Or A Moderator?

10
Sep

Are You An Abstainer Or A Moderator?

by Greg Maserow | Sep 10, 2019 | LOSE WEIGHT, MIND SET, WEIGHT LOSS

Are you an abstainer or a moderator? It seems as if every day there is a new headline floating around the web about the “best diet” or “foods to avoid” or “best fat burning foods”. It can become very overwhelming and confuse those of us who are trying to reach our...

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HIIT Vs Steady State Exercise

22
Aug

HIIT Vs Steady State Exercise

by Greg Maserow | Aug 22, 2019 | EXERCISE, HIIT

High intensity interval training vs. Low intensity steady state cardio ??‍♂️??‍♀️ During the sessions at BMB, our clients perform exercises that utilize their entire body at an individual intensity that is designed to stimulate their metabolism. After they complete...

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What Is HIIT And What Are The Benefits?

20
Aug

EXERCISE

What Is HIIT And What Are The Benefits?

by Greg Maserow | Aug 20, 2019 | EXERCISE

What is HIIT? HIIT is a form of anaerobic exercise (short duration, high intensity exercise) that helps you quickly use up your glycogen (carbohydrate) stores so that your body starts to burn fat for fuel. It involves any exercise that allows you to expend a large...

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The 6th Love Language: Can Exercise Improve The Quality Of Your Relationship?

17
Aug

EXERCISE

The 6th Love Language: Can Exercise Improve The Quality Of Your Relationship?

by Greg Maserow | Aug 17, 2019 | EXERCISE

he last few years we have seen an increase of clients in one specific demographic, one that we didn’t really expect to see. We have seen a surge in couples walking through the doors at Body Mbrace, and we absolutely love it! We see incredible results from couples and...

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Is Mindless Snacking Sabotaging Your Results?

11
Aug

Is Mindless Snacking Sabotaging Your Results?

by Greg Maserow | Aug 11, 2019 | MIND SET, NUTRITION, WEIGHT LOSS

In our last post, we touched on something that we like to call “creepy” calories. Creepy calories are the calories that mindlessly go unacknowledged in our day-to-day life. Some of us spend 5-6 days a week at the gym, yet we are unable to see results from all that...

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How Badly Do You Really Want It?

10
Aug

MIND SET

How Badly Do You Really Want It?

by Greg Maserow | Aug 10, 2019 | MIND SET

Are you amazing with your diet from 9-5 Monday through Friday? That’s great, it doesn’t matter to us when we hear that. At all. It’s actually very easy to commit to this. It’s only 23% of your week and temptation is limited. Most people are “good” during work/school...

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Why Does Our Weight Loss Plateau And What Can We Do About It?

10
Aug

Why Does Our Weight Loss Plateau And What Can We Do About It?

by Greg Maserow | Aug 10, 2019 | MIND SET, WEIGHT LOSS

Have your weight-loss efforts hit a stand still? Here’s why, and what you can do to move past it. If you’re reading this article, you’re probably quite conscious of your health and personal fitness. You’ve experienced the rushing endorphins of high intensity exercise,...

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Why Portion Control Is So Important

06
Aug

Why Portion Control Is So Important

by Greg Maserow | Aug 6, 2019 | NUTRITION, WEIGHT LOSS

You train hard, you eat clean and you have completely changed your lifestyle but you still aren’t seeing the results you’ve hoped for – does this sound familiar? “Clean eating” is a wonderful thing. You’re providing your body with all the nutrients it needs,...

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Little Pickers Wear Big Knickers!

23
Jul

Little Pickers Wear Big Knickers!

by Greg Maserow | Jul 23, 2019 | NUTRITION, WEIGHT LOSS

Little pickers are bound to wear bigger knickers! What you see in this image would be classified as pretty healthy food. It’s so often that we hear “I eat healthy but I’m not losing weight, and I exercise so much!” Healthy or not, the laws of thermodynamics will never...

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Are You Being Honest About Why You’re “Not Losing Weight”?

20
Jul

Are You Being Honest About Why You’re “Not Losing Weight”?

by Greg Maserow | Jul 20, 2019 | MIND SET, NUTRITION, WEIGHT LOSS

Alright. We gotta talk about this folks. If you don’t know about the study done in the UK about how people tend to under-report what they’re eating, let us summarize for you. 4000 men and women were asked to count their calorie intake for a period of time. On average,...

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The Truth Behind Grains

13
Jul

NUTRITION

The Truth Behind Grains

by Greg Maserow | Jul 13, 2019 | NUTRITION

THE TRUTH BEHIND GRAINS!!! Unless you’re a celiac or have a gluten intolerance, there’s no reason why you should be avoiding whole grains. You may remember about 20 years ago when everything on the shelf was “low fat”. Times have changed, and so have our shelves. We...

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The Dangers Of Crash Diets

13
Jul

The Dangers Of Crash Diets

by Greg Maserow | Jul 13, 2019 | NUTRITION, WEIGHT LOSS

Crash diets are designed to achieve a quick loss of weight. Unfortunately most of this weight loss is not the desired loss of body fat. It is mainly the loss of water and muscle tissue. As soon as you eat properly again, the water comes straight back but the loss of...

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What Would You Do With Your Dog If The Vet Told You He Needed To Lose Weight?

10
Jul

What Would You Do With Your Dog If The Vet Told You He Needed To Lose Weight?

by Greg Maserow | Jul 10, 2019 | HEALTH, MIND SET

It’s really simple. In order to lose weight, you must be in a calorie deficit and you must move your body more. What’s the difference between weight loss in dogs and humans? We have our mind standing in the way. We have access to any kind of food that we want. We have...

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This Is How Ridiculous You Sound…

08
Jul

This Is How Ridiculous You Sound…

by Greg Maserow | Jul 8, 2019 | HEALTH, MIND SET

SAME SAME BUT DIFFERENT! Overeaters anonymous. We’re talking to you here. Now we’ve used these analogies with children to put or own, adult, irrational thoughts into perspective. If you don’t have children, picture your niece, nephew or a close little one coming up to...

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Learn To Manage Your Life

21
Jun

MIND SET

by Greg Maserow | Jun 21, 2019 | MIND SET

Reellaaaaaxxxx ??‍♀️ When we put people on a meal plan, we try to give them as much flexibility as possible. Yes, we give weights and portion sizes but they are simply a guide to transition you back into the intuitive mindset. Intuitive eating is a VERY important...

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Are You Self Aware???

20
Jun

Are You Self Aware???

by Greg Maserow | Jun 20, 2019 | NUTRITION, WEIGHT LOSS

⚠️ARE YOU SELF AWARE?⚠️ Bounce balls vs. kit Kat. Same amount of calories and one is really not that much more nutritious than the other. But isn’t it funny how one has a “healthy” connotation and the other is known as “junk food”? The bounce ball. If someone has...

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But It’s The Weekend!!!

14
Jun

But It’s The Weekend!!!

by Greg Maserow | Jun 14, 2019 | MIND SET, WEIGHT LOSS

?There are 156 Friday nights, Saturday and Sundays in a year. ?There are 10 long weekends in a year. ?A total of 166 days, or 35% of your year Yes, we’ve mentioned it before, but it’s that important that we feel we need to mention it again. Coming off school holidays...

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The “Special Event” Excuse

13
Jun

The “Special Event” Excuse

by Greg Maserow | Jun 13, 2019 | MIND SET, WEIGHT LOSS

The successful dieters are back with three more tips! . Successful dieters rarely step on the scale. Especially considering most successful dieters are a healthy weight, they know better than to attribute progress to a number on a scale. Successful dieters tend to go...

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Three Habits Of Successful Dieters

11
Jun

Three Habits Of Successful Dieters

by Greg Maserow | Jun 11, 2019 | MIND SET, WEIGHT LOSS

The successful dieters are back with three more tips! Successful dieters rarely step on the scale. Especially considering most successful dieters are a healthy weight, they know better than to attribute progress to a number on a scale. Successful dieters tend to go by...

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The Most Ridiculous Diet Of All Time…

08
Jun

The Most Ridiculous Diet Of All Time…

by Greg Maserow | Jun 8, 2019 | NUTRITION, WEIGHT LOSS

?‍♀️I’LL START MONDAY?‍♂️ Yes, you will. And you’ll probably eat about 10,000 calories the night before because A. “It’s your last chance to enjoy yourself” or B. You are emptying out all the cupboards into your body in hopes of all temptation being out of the house...

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How Diets Work

05
Jun

How Diets Work

by Greg Maserow | Jun 5, 2019 | NUTRITION, WEIGHT LOSS

The amount of diets out there is overwhelming. What ever happened to the “balanced” diet? You know the one where you eat mostly whole foods, learn how to eat clean with variety and treat your self MINDFULLY once in a while without blowing out. You know, the lifestyle...

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Macronutrient Awareness

05
Jun

Macronutrient Awareness

by Greg Maserow | Jun 5, 2019 | NUTRITION, WEIGHT LOSS

MACRONUTRIENT AWARENESS ? Coconut yogurt is a dairy free alternative to its cow milk counterpart. How does it taste? Yeah pretty good! But I think anything with 21 grams of fat per 100 grams would be yummy! This little container (very sneakily tweaked on the nutrition...

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Do You Practice Moderation?

29
May

Do You Practice Moderation?

by Greg Maserow | May 29, 2019 | LOSE WEIGHT, NUTRITION, WEIGHT LOSS

?ARE YOU READY TO ENJOY TREAT FOODS IN MODERATION?!? Our philosophy when it comes to diet is 90% clean, whole foods with an allowance to treat yourself every now and then. This is what we tell all our clients with hopes that they know how to moderate that last 10...

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Integrity

18
May

Integrity

by Greg Maserow | May 18, 2019 | MIND SET, Personal Training

✔️INTEGRITY✔️ The moment you fall off the wagon when it comes to your fitness and health goals, take a moment to reset. Sit down and remember this word: INTEGRITY. The moment you give up on your commitment that you made to yourself, you are out of integrity....

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What You Eat Affects How You Feel

12
May

What You Eat Affects How You Feel

by Greg Maserow | May 12, 2019 | MENTAL HEALTH, NUTRITION

NOT EVERY CALORIE IS CREATED EQUAL! Serotonin is the neurotransmitter responsible for making us feel good. To put it in perspective, a large percentage of anti-depressants on the market are known as SSRI’s (selective serotonin reuptake inhibitor). SSRI’s block the...

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Don’t Get Sucked Into The ‘Quick Results’ Scam

11
May

Don’t Get Sucked Into The ‘Quick Results’ Scam

by Greg Maserow | May 11, 2019 | MIND SET, WEIGHT LOSS

Is the cheeky sarcasm from the image obvious? ? These are statements that probably aren’t going to get you bursting through our door, right? However, if we were to advertise “LOSE 10 KILOS IN 8 WEEKS”, we’d be overflowing with people!! Right?? Look, we’ve had clients...

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Are You Full Of Excuses?

03
May

Are You Full Of Excuses?

by Greg Maserow | May 3, 2019 | HEALTH, MENTAL HEALTH, MIND SET

The problem is…. finding an excuse is MUCH easier than finding solution. And we always want the easy way out, don’t we? We don’t want to take responsibility for our actions, do we? This post will contain a lot of harsh and uncomfortable truths, but we hope you...

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Are You Being Honest With Yourself?

30
Apr

Are You Being Honest With Yourself?

by Greg Maserow | Apr 30, 2019 | NUTRITION, WEIGHT LOSS

??‍♀️I ONLY HAD ONE AT WORK??‍♂️ Mmmhmmmm. First of all, we know it’s never “just one”. Let’s be honest with ourselves here. You’re trying your best to diet but that salad you had for lunch hasn’t done anything to fill you up. You didn’t eat all morning in hopes of...

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Focus On The Big Picture!

15
Apr

Focus On The Big Picture!

by Greg Maserow | Apr 15, 2019 | NUTRITION, WEIGHT LOSS

⚠️FOCUS ON THE BIG PICTURE⚠️ If you are on a fat loss journey, you’ve got to keep it simple. The reason why you have gained weight, or can’t lose weight is NOT because you aren’t drinking the right kind of milk. It’s not because the carrots you’re eating are too high...

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The Blame Game

06
Apr

MIND SET

The Blame Game

by Greg Maserow | Apr 6, 2019 | MIND SET

“My kids, my husband, my wife, holidays, emotions, hormones, metabolism, time, preparation, tired, depression, convenience, confusion, doubt, fear etc etc etc” We have heard it all. But the fact of the matter is….. if you keep finding things to blame, you’re...

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Don’t Be Fooled By Clever Marketing!

30
Mar

Don’t Be Fooled By Clever Marketing!

by Greg Maserow | Mar 30, 2019 | HEALTH, NUTRITION, WEIGHT LOSS

Before we start, we aren’t saying which one you should choose, or that one is “better” than the other. This is simply to demonstrate how marketing can skew our perception of food intake. The “healthy” place is almost 400 calories more than the one that is demonized...

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Are Weekends Sabotaging Your Diet?

06
Mar

Are Weekends Sabotaging Your Diet?

by Greg Maserow | Mar 6, 2019 | NUTRITION, Personal Training, WEIGHT LOSS

Alright, if you haven’t heard it enough from us already- let’s talk weekends. This is typically the highest margin of error for most of our clients. Understandably, we are human- we are social beings and nowadays, social events are associated with food and drink....

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Building Muscle 101

03
Mar

EXERCISE

Building Muscle 101

by Greg Maserow | Mar 3, 2019 | EXERCISE

After we completed a full body analysis of over 60 people on Saturday, we discovered a few common denominators and areas that can be improved. One of those, was muscle mass! Most of the folks who weighed in were women, so naturally, muscle mass is going to be on the...

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The “Fat Free” Trap

09
Feb

NUTRITION

The “Fat Free” Trap

by Greg Maserow | Feb 9, 2019 | NUTRITION

Let’s use Mr Clueless Clarke as an example. Mr Clueless Clarke just cannot understand why he’s not losing weight. He makes his way down to Coles or woolies every Sunday and does his regular grocery shop. In his trolley he’s got an abundance of all the “good” stuff (or...

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Nibbling…Don’t Do It!

04
Feb

Nibbling…Don’t Do It!

by Greg Maserow | Feb 4, 2019 | NUTRITION, WEIGHT LOSS

“Ok I had cake but the rest of it was pretty healthy!” ? If this is your mindset, you’re likely setting yourself up for failure if weight loss is your goal. You must be realistic. You must be honest with yourself. Social situations are very difficult, especially when...

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Do You Suffer From Food Amnesia?

19
Jan

Do You Suffer From Food Amnesia?

by Greg Maserow | Jan 19, 2019 | MIND SET, NUTRITION, WEIGHT LOSS

Do you suffer from food amnesia? It happens, we are human- we are definitely not trying to scold you, we just want to help you become more aware. Like let’s be honest, how tempting is it to lick the peanut butter spoon?! ? But even for the “best” trackers who are...

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The Scale Isn’t Always Right

18
Jan

The Scale Isn’t Always Right

by Greg Maserow | Jan 18, 2019 | LOSE WEIGHT, MIND SET, WEIGHT LOSS

The scale – that darn, dreaded scale. Some days it’s our best friend and some days it’s our worst enemy. The scale can be a good way to track progress, so don’t toss it out the window quite yet. However, it is NOT the be-all-end-all of tracking your weight...

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Should I Be Using Supplements?

18
Jan

Should I Be Using Supplements?

by Greg Maserow | Jan 18, 2019 | HEALTH, NUTRITION, Personal Training

Supplements, bars and powders are a multi million dollar industry, and growing rapidly every minute of every day. With so many options out there, how do you know what to choose? Best advice, don’t. Just eat real food. And by real, we don’t mean a packet of tim tams....

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Calorie Crammed Cocktails!

12
Jan

Calorie Crammed Cocktails!

by Greg Maserow | Jan 12, 2019 | NUTRITION, WEIGHT LOSS

?CHEEKY COCKTAILS ? It’s about that time of year! It’s getting cold in Australia and we are heading to our favourite tropical destination to escape the weather. During these times, we tend to kick back, relax and lose track of ourselves. It’s important to be mindful...

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Portion Control

10
Jan

Portion Control

by Greg Maserow | Jan 10, 2019 | NUTRITION, WEIGHT LOSS

It’s easy to overeat even the healthiest of meals. Especially with protein. Somehow we think that overeating protein is a good thing, it goes straight to the muscle! Well wouldn’t that be nice! The muscle will take as much as it needs, then the rest will be stored as...

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Low Calorie Snack Ideas

15
Dec

Low Calorie Snack Ideas

by Greg Maserow | Dec 15, 2018 | NUTRITION, WEIGHT LOSS

If you take anything away from this post, take this analogy: A patient at the hospital goes in for surgery. When do you think the doctor will administer pain killers? Right when the patient starts feeling pain, hours after they wake up? No, they will administer pain...

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Tricky Takeout!

09
Nov

NUTRITION

Tricky Takeout!

by Greg Maserow | Nov 9, 2018 | NUTRITION

Vegetables, noodles, and protein… how bad can it be? Pretty bad. HEAPS of cheap oil, fatty meat and low quality noodles. And maybe a palm-ful of veggies. Remember, restaurants have to make a profit too- don’t count on them using premium ingredients. Not only...

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If You Aren’t Consistent, You Can’t Say It Didn’t Work

01
Nov

If You Aren’t Consistent, You Can’t Say It Didn’t Work

by Greg Maserow | Nov 1, 2018 | EXERCISE, MIND SET, Personal Training, WEIGHT LOSS

CONSISTENCY ☝? We can’t use this word enough. Whether you’re trying to gain weight, lose weight, lower your blood pressure or just get fitter….. you must stay CONSISTENT to see results. The most common thing we hear when it comes to weight loss is “I’m good...

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If You Aren’t Consistent, You Can’t Say It Didn’t Work

01
Nov

If You Aren’t Consistent, You Can’t Say It Didn’t Work

by Greg Maserow | Nov 1, 2018 | EXERCISE, MIND SET, WEIGHT LOSS

CONSISTENCY ☝? We can’t use this word enough. Whether you’re trying to gain weight, lose weight, lower your blood pressure or just get fitter….. you must stay CONSISTENT to see results. The most common thing we hear when it comes to weight loss is “I’m good...

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Stop Making Excuses!

01
Nov

MIND SET

Stop Making Excuses!

by Greg Maserow | Nov 1, 2018 | MIND SET

This graphic pertains to literally anything and everything in life from your diet to your relationships. Nothing in life will be handed to you. Stop scrolling through Instagram and saying “I wish I had abs like this person” and DO something about it. Don’t sit there...

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Are You Willng To Do What It Takes?

13
Oct

MIND SET

Are You Willng To Do What It Takes?

by Greg Maserow | Oct 13, 2018 | MIND SET

Your fitness journey will typically begin by someone inspiring you, or something motivating you. Which is amazing; who wouldn’t want to spread and absorb more good vibes?! The world needs more of it! ? However, what you don’t see behind an inspirational story is all...

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Weekend Calories Count!

01
Oct

Are Weekends Sabotaging Your Diet?

by Greg Maserow | Oct 1, 2018 | LOSE WEIGHT, WEIGHT LOSS

Yes people…WEEKEND CALORIES COUNT!!! We see this all the time and we can’t stress enough how important consistency is. Graphic explained: Jenny has come to us complaining that she is “eating 1500 calories but not losing weight” –...

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Who Are You When Nobody Is Watching?

08
Sep

Who Are You When Nobody Is Watching?

by Greg Maserow | Sep 8, 2018 | MENTAL HEALTH, MIND SET

Who are you when nobody is watching? Most of us go about our day, interacting with other humans, putting on our best face (or the face we think we need to put on to impress others), trying to make the best choices for ourselves – so on and so forth. We speak...

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Does Stress Make You Eat More?

07
Sep

Does Stress Make You Eat More?

by Greg Maserow | Sep 7, 2018 | HEALTH, MIND SET

Moral of the story – stress makes you eat. And here is an image of science proving it. Our advice? Before you even consider a calorie restricted diet of any sort, learn how to manage your stress. In our experience the most stressed people (or rather, the people...

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The Mind Always Fails Before The Body Does

06
Sep

MIND SET

The Mind Always Fails Before The Body Does

by Greg Maserow | Sep 6, 2018 | MIND SET

What was your first thought when you woke up this morning? Was it “I’m so excited for today and I’m SO pumped for my workout” or was it “I didn’t get enough sleep. Ugh. This is going be a long day”. MINDSET- it’s everything. Change it. We are taught to fear scarcity....

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Are You A Picker?

25
Aug

WEIGHT LOSS

Are You A Picker?

by Greg Maserow | Aug 25, 2018 | WEIGHT LOSS

Well hello Paula Pickalot, you must be friends with Candace Cantloseweight. If not, let me introduce you because you have a lot of things in common. You both don’t eat enough, you both subconsciously compensate for your lack of input by mindlessly inducing extra...

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Navigation Your Barriers

02
Aug

Navigation Your Barriers

by Greg Maserow | Aug 2, 2018 | MENTAL HEALTH, MIND SET

NAVIGATING YOUR BARRIERS ? ? We all have them. Things that get in our way. As trainers, we often get looked at like life is easy. We get told that we don’t have children, and we don’t have issues. LOL. Oh boy, if you wanna talk issues! ??‍♀️??‍♀️??‍♂️??‍♂️ Which is...

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I Don’t Have Time To Prepare But I Still Make “Healthy” Choices

09
Jun

WEIGHT LOSS

I Don’t Have Time To Prepare But I Still Make “Healthy” Choices

by Greg Maserow | Jun 9, 2018 | WEIGHT LOSS

Uma Unprepared exercises 5 days a week and swears that, although she doesn’t have time to prepare, she still makes healthy choices during her work day. However, she’s been steadily gaining weight. Living in denial, she swears it must just be muscle mass even though...

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I Eat 1200 Calories And I Exercise – Why Can’t I Lose Weight?

23
May

WEIGHT LOSS

I Eat 1200 Calories And I Exercise – Why Can’t I Lose Weight?

by Greg Maserow | May 23, 2018 | WEIGHT LOSS

Ah yes, Candace Cantloseweight. Our favourite. Under eating during the week, overeating on the weekends. This is a classic situation we see far too often. Now you’re probably thinking a few things- the first one is “Yeah ok I enjoy myself on the weekends but there’s...

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Fruit Does Not Make You Fat

12
May

WEIGHT LOSS

Fruit Does Not Make You Fat

by Greg Maserow | May 12, 2018 | WEIGHT LOSS

Continuing on with our “we love fruit” series, today we present to you the grapefruit! Grapefruit is a very refreshing way to start your day although it’s often overlooked due to having a slightly bitter taste. We are very lucky here in Australia as...

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Reading Food Labels Properly

20
Apr

WEIGHT LOSS

Reading Food Labels Properly

by Greg Maserow | Apr 20, 2018 | WEIGHT LOSS

Read your labels! This particular item, according to the packet is “vegan, sugarless, dairy free, gluten free and guilt free”. Now we’re not going to tell you what product this is because we don’t want to throw a small company under the bus. We...

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Fruit Does Not Make You Fat!

16
Feb

WEIGHT LOSS

Fruit Does Not Make You Fat!

by Greg Maserow | Feb 16, 2018 | WEIGHT LOSS

Let’s talk fruit ? Something we hear often is that people avoid fruit because it’s high in sugar and it makes you fat. Yes, fruit does contain fructose and glucose. However, the way sugar in fruit is metabolized is completely different than refined table...

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The Only Diet You Should Be On Is The One You Can Stick To Forever

01
Jan

NUTRITION

The Only Diet You Should Be On Is The One You Can Stick To Forever

by Greg Maserow | Jan 1, 2018 | NUTRITION

Low carb, Atkins, keto, paleo, whole 30, gluten free, dairy free, vegan, vegetarian…. how overwhelming!!??‍♀️ Man made “diets” are really making things difficult for those who are on a journey to a healthier life. We need to go back to the basics.⏰...

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Time And Health; Two Of The Most Precious Assets In Life That We Don’t Recognize Until They Are Depleted

01
Dec

HEALTH

Time And Health; Two Of The Most Precious Assets In Life That We Don’t Recognize Until They Are Depleted

by Greg Maserow | Dec 1, 2017 | HEALTH

The holiday season is the perfect time to reflect on everything that you’re grateful for. When you really break it down, think about how lucky we are. Gathering of friends and family with plentiful feasts, laughs, quality time, story telling, the excitement of...

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