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Nutrition Hacks & Serious Training

Nutrition hacks and serious training is here to bust nutrition and exercise myths. As a health professional I have access to leading experts in the nutrition and exercise field. The aim of this podcast is to unleash this expertise into the world and give you tricks and tips on how to get your health back on track, and if your into sports get you performing better!
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Nutrition Hacks & Serious Training
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Want to hear the latest nutrition and fitness news? Keep up to date with trends and fads, whilst experts across Australia bust myths about every thing health related. 

I am here to talk about all the controversial nutrition & fitness topics no one else wants to talk about! I keep it real, no BS I promise. Let’s get into it shall we? 

  

Sep 12, 2016

In this episode, we explore pesky muscle cramping in sports. There are so many   treatment methods athletes use to avoid and treat cramping. But how do you know they work?

 

There are so many internet sites selling magnesium supplements and topical magnesium sprays to treat cramping. Find out if it’s worth spending your hard earned dollars. As always don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Aug 2, 2016

In this episode, we cover how we should all focus on fitness rather than fatness. All too often fatness is frowned upon and blamed for a lot of health conditions. But really what the research is showing is that fitness is a far better predictor of ill health than fatness. Yes, you can be fit and fat, and you can certainly be thin, unfit and equally unhealthy.

We will give you practical exercise hacks on how to fix this problem. Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

This episode is proudly sponsored by changingshape.net.au where you can get all your nutrition and exercise issues, check out the website and visit us today.

Jul 9, 2016

In this episode, Wes and I discuss the environmental impact of consuming junk food. Yes, your Mars bar could be destroying the planet. Together we delve into food sustainability and the problem with global importing and exporting of food. We also explore the idea of veganism and vegetarianism. Is giving up meat the only solution to reducing green house gas missions from our diets. 

Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

This episode is proudly sponsored by changingshape.net.au where you can get all your nutrition and exercise issues, check out the website and visit us today. Contact us now via email: info@changingshape.net.au

May 1, 2016

In this episode, we cover everything there is to know about stretching. Do you need to stretch before or after a workout… or even at all?

 We answer all the tough flexibility questions in this podcast such as;

  • Is it better to stretch before or after a workout
  • Can stretching reduce DOMS
  • Can stretching decrease injury risk

And much more! Tune in and don’t forget to head over to iTunes and rate with show or leave a comment in the show notes.

Apr 3, 2016

In this episode, Wes and I discuss rep tempo training for muscle gains, because sometimes you just get bored with lifting weights. To keep things fresh we have added varied tempos to our daily workout.

 

Some say tempo training is everything; others say it’s a load of bollocks! So I decided to look into the science and see what we come up with. If you liked the show don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

 

Mar 1, 2016

In this episode, dietitian Katrina Mills joins me on the show to discuss the CSIRO diet. Find out if the CSIRO program is Hot or Not? My co-host Wes and I start off by discussing the topic, ‘Judging a book by its cover’. There’s been a lot of discussion on social media about who gives out medical and health advice, but should someone’s body weight be factored into their degree of credibility?

This month’s series, we have reviewed a range of popular diets on the market. For previous episodes you can head over to the podcast tab. Regrettably, I will only be producing the podcast once a month from now on. So please if you enjoy the show leave us a review on iTunes and sponsor the show personally by visiting our Pateron page.

Feb 23, 2016

In this episode, Dietitian Katrina Mills joins me on the show to discuss The GAPS Diet. We pour over the claims made about The GAPS Diet to determine if it’s Hot OR Not. My co-host Wesley and I, explore a nutrition hack surrounding plant-based sources of protein. Wes also manages to get some seriously bad dad jokes into the cast as usual. Hang on to your earphones you’re in for a treat!

In this month’s series, we have reviewed a range of diets. If you want to have a listen subscribe on iTunes or review the transcripts under the podcast tab of this website.

Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below. 

Keep in mind the podcast sponsor www.changingshape.net.au if you do need additional help with your nutrition and exercise programs. If you want to financially support the show you can also now donate via Patreon.

Thanks for listening, train hard and eat smart!

Feb 14, 2016

In this episode, Dietitian Katrina Mills joins me on the show to talk about the Isagenix weight loss program. We cover exactly how the diet works and other important things to consider before committing to the Isagenix program.

In this month’s series, we are covering a range of popular diets to review if they’re Hot or Not. 

If you would like to support the show, we have now set up a Patreon page for donations. If you would like to donate, click here. This helps us cover costs like hosting and audio smoothing software. We also appreciate all the reviews, comments and ratings you give us, so please head over to iTunes and rate the show or leave a comment below.

Train hard, and eat smart!

Feb 7, 2016

In this episode, we cover all there is to know about the Hollywood Diet, otherwise known as the 48-Hour Miracle Diet. This diet has taken the world by storm claiming to be the weight loss solution for those big red carpet events. It’s a very low calorie diet, so it has its pros and cons. Dietitian Katrina Mills unpacks the marketing around the miracle claims, so you can make sense around this diet.

In this month’s series, we are going to cover 4 popular diets. We’re going to explore the health concerns and methods of dieting to see if they’re hot or not.

Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Jan 30, 2016

In this episode, my co-host Wes joins me to discuss sports gels. We discuss how to use sports gels to enhance sports performance and the common pitfalls of their use. We also compare brands and give you tips on what to look out for.

This month’s series, we have covered a range of useful sports nutrition topics. If you want to learn more about food prep for hard gainers or hydration, make sure you go back and listen to previous episodes.

Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment on my blog www.gabriellemaston.com.

Jan 23, 2016

In this episode, my co-host Wes joins me to discuss hydration in sports. Learn how your level of dehydration can actually affect your sports performance. We also bust some common hydration myths.

This month’s series, is all about sports nutrition. Make sure you subscribe for all future episodes and whilst your on iTunes rate with show!

Jan 17, 2016

In this episode, my co-host Wes joins me on the show to talk about food prep for hard gainers. We discuss why it’s important to plan and prepare your meals if you want to gain weight. We share a few useful sports nutrition goals, cooking tips and recipes to get you gaining weight and feeling great.

This month’s series, we are going to cover a range of sports topics. We are going to look at how to use gels appropriately as well as how to rehydrate adequately.

Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Dec 13, 2015

In this episode, I am discussing every Christmas! Learn how to navigate Christmas party eating, and what gifts to buy your loved ones, to motivate them to eat healthier and exercise.

This is the last podcast for the year. I will be taking a month off to recoup and relax. Thanks for listening, have a lovely Christmas and safe New Year. Look out for more updates on my blog about healthy Christmas tips.

Don’t forget to head over to iTunes and rate the show or leave a comment below.

Dec 3, 2015

In this episode I talk about how to approach Christmas slowly and more mindfully.

This month’s series, we are going to talk about a range of Christmas topics, like what to buy your fitness fanatic loved one for Christmas and how to manage eating habits at Christmas parties. Hopefully you’ll go armed into the new year with lots of nutrition, fitness and mindset tips to help you out over the holiday break.

Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Nov 27, 2015

In this episode, we talk to student dietitian Hannah Brown about the health benefits and quirky food facts about mangoes.

This month’s podcast series has been all about the health benefits of a range of summer fruits and vegetables and how to cook with them. If you want to follow the series take a look at the nutrition tab of the website. Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment in the show notes.

Nov 18, 2015

In this episode, we talk to Hannah Brown, the student dietitian about the health benefits and quirky food facts about tomatoes. These in season vegetables might be able to save your life!

This month’s series, we are going to cover the benefits of a range of summer fruits and vegetables. If you want to follow the series take a look at the nutrition tab of the website. Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Nov 12, 2015

In this episode, we talk to Hannah Brown, the student dietitian about the health benefits and quirky food facts about pineapples. Due to their high vitamin C content and unique properties they should be a super food.

This month’s series, we are going to cover the benefits of a range of summer fruits and vegetables. We are going to explore their health benefits and how to cook with them. If you want to follow the series take a look at the nutrition tab of the website. Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Nov 5, 2015

In this episode, we talk to Hannah Brown, the student dietitian about the health benefits and quirky food facts about onions. These in season vegetables do more for your health than just make you cry.

This month’s series, we are going to cover the benefits of a range of summer fruits and vegetables. We are going to explore their health benefits and how to cook with them. If you want to follow the series take a look at the nutrition tab of the website. Don’t forget to head over to iTunes and rate with show when you get a chance or leave a comment below.

Oct 22, 2015

In this episode, I talk to dietitian Katrina Mills were we debunk the Lemon Detox diet. Every time I hear someone going on other detox diet, a little part of my soul dies. All jokes aside, it annoys me to no end. This is because I know they are ineffective. They can increase weight gain long term and destroy self-confidence.

Fundamentally the theory about detoxing is scientifically so wrong, it’s laughable. We have a liver, which is the body’s natural detoxifier. No amount of sucking on lemons is going to help that. 

There is nothing magical about lemons. Except that they are sour and have next to no calories. Which means if you’re drinking lemon juice with water, you’re drinking calorie free liquid and not eating. This is a starvation plan. 

 

If you liked this episode please share it with your friends and leave me a comment below. Hope you enjoyed it!

Oct 15, 2015

In this episode, I talk to Katrina Mills about the Herbalife diet. Find out why the Herbalife diet isn’t a long-term weight loss solution. Meal replacement shakes and supplement products are not match for real food. We talk about having a food first philosophy for good health and nutrition. To find out more listen to the podcast.

Oct 8, 2015

In this episode, Katrina Mills and I discuss the Pritikin diet. It’s a diet made popular in the 1980’s. It was created by Nathan Pritikin, an engineer that suffered from a heart attack and wrote a diet book in order to prevent further heart events. The diet has been extensively studied, scrutinized and followed. Join us to explore the pro’s and con’s of the Pritikin diet. Make sure you leave us a comment if you enjoyed the podcast.

Oct 1, 2015

In this episode, Katrina Mills and I discuss ketogenic diets and the type of keto diets that are out on the market at the moment. We discuss their use in medicine treating kids with epilepsy and more commercially in adult weight loss.

We explore some of the negative side effects of going keto, as well as some of the results people are experiencing on this diet. If you like the show please tell your friends, write us a comment below and rate the show on iTunes!

Sep 27, 2015

In this episode, we cover the benefits of powerlifting for endurance-based athletes. This topic is something you probably have never thought of, especially if you are a marathon runner or triathlete. I urge you to listen and be pleasantly surprised by the benefits and performance outcomes that powerlifting can make to your endurance based training.

Don’t forget to leave me a comment below or rate the show on iTunes.

Example of my current training program:

Day 1: 2-3km Swim + Upper body powerlifting 
Day 2: Track + Core + glute strength
Day 3: 30km Cycle + 2-3km swim
Day 4: 30km Cycle + 5-7km Run
Day 5: 5-7km Run + Lower body powerlifting 

 

Example of a runners training program with powerlifting added:

Day 1: 5-6km run

Day 2: Sprint (track day)

Day 3: Full body powerlifting

Day 4: Rest

Day 5: 15-17km Long run

Day 6: Full body powerlifting

Day 7: Rest 

 

Sep 18, 2015

In this episode, we explore how to circuit train at the gym and at home. We cover why circuit training can help you lose weight, build muscle and add variation to your workouts. Learn what type of sports would benefit from circuit training workouts and how to build and effective circuit workout.

Sep 10, 2015

This podcast is about, 5 Training Tips for Building Bigger Muscles. Learn the principles of weight training and how to train smarter not harder. The 5 principles we cover are:

1. Get used to lifting more weight

2. Use over load techniques (super sets, pyramid sets, drop sets) to stimulate the body for growth.

3. Learn about periodisation

4. Understand when you should train more frequently

5.Learn how to play with rest and recovery

Don't forget to rate the show on iTunes. If you need any help with your training don't be shy requesting and appointment.

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