Inspirational Friends – Alistair Horscroft

 Alistrair Horscroft-3


When I heard that Alistair, founder of The Mind Academy in Noosa, was coming to New Zealand I knew I had to get an interview.

Isabel Fenwick, one of our former ‘Inspirational Friends’ attended The Mind Academy in 2013 and said it completely changed her life. She says Alistair is a triple threat with a deep understanding of all things mental, physical and financial.

This, coupled with his appearance in the 2014 Noosa TED talk event, made me more than a little curious to learn about him, and the way he lives his live day to day.

I was also very excited to hear that this trip to New Zealand isn’t just a recreational one and that he will be running a 4 day ‘Coaching For Success’ training program. But more on that below!

Thanks Al!


– Where are you based?

I am based in Noosa, Australia, originally from the UK. I have been in Australia 10 years.


– Current occupation/what do you do?

 I create and run companies in the personal development, psychology and health fields. I also moonlight as a coach and business consultant, write books and create products. Now and again I do some T.V presenting, run seminars and do the speaking circuit.

Currently in business my focus is setting up The Australian College Of Modern Psychology and taking one of my other companies, The Mind Academy to a new level, I’m also setting up a business coach training company.

On the personal coaching and consulting side I am currently working with a premier league football player, champion tri-athlete and although I understand it might sound like a total wank, a bonified billionaire which is an interesting experience to say the least !

I’m also coaching a couple of small businesses to ‘go big’, one which is particularly exciting is a coconut yogurt and fermented foods business, which is great as I love both !


– For everyone that doesn’t know you, tell us about yourself.

Mmmm… without any doubt, my best feature is my 9 year old daughter, Ella. Although I simply cannot believe that I have reached a stage/age in life where I have  a 9 year old daughter, I love being a dad (or papa, as she calls me) more than anything.

I love the creative life: music, art, architecture, cinema. My favorite thing to do is long lunches and dinners with friends and then getting the music instruments out and having a jam. I love comedy, my hero is Louis CK.

My C.V is perhaps more exciting, but not who I am on a daily basis anymore, but obviously a foundation for who I am today. I was taught to meditate at age 4 and went to a ‘progressive’ education school in London from age 8 where we meditated, studied Sanskrit, philosophy and other left of field things everyday while also doing military style discipline and exercise.

Interesting mix, I had a great time as I had wonderful friends and loved sport, exercise and philosophy. Others did not fare so well and took it hard, but for me it was a good thing. I left school at 16 but went back and studied hard from age 22 after travelling the world and got lot’s of ‘official’ qualifications and a degree.


– Give us a small insight into your daily routine.  

I’m up early, 5.30 /6 a.m

I immediately take ‘CILTEP’ an artichoke, Forskohlii, L-Phenylanine and L-Carnitine Stack for brain function and focus as well as a high grade glutathione for liver and anti-oxidant.

Then downstairs for my bullet proof coffee (best grade, single origin, organic coffee from Himilayas, grass fed butter and MCT) check out (no, I’m not affiliated, and don’t use his stuff, but got the idea from him and always like to pay great ideas forward…

Go for run, surf or hit the gym. When I exercise I lift heavy and run fast, so it’s sprints, HIIT (high intensity interval training) and heavy weights which I normally superset. Never train hard for longer than 30 – 40 minutes in one go.

If I surf it is for fun, so I take my time.

Eat Paleo style breaky, eggs, meat, fish, avo, that kind of thing and take my supps: Tumeric, Oxaloacetate (anti-aging), high quality multi, udo’s oil etc.

First phone coaching client about 8.30 a.m.

Office work during morning (or if I’m running seminars then do that).

Lunch is normally salad, chicken some healthy carb item a piece of fish or tuna.

More work, building businesses, computer calls etc.

Finish work around 4 and then go for surf, gym or do Guided Chaos (incredible martial art from Bronx N.Y. I’ve been a martial artist since age 7 and have pretty much done them all including full contact MMA, Wing Chun Escrima, Judo, Karate, Kick Boxing blah blah,  but Guided Chaos in my opinion is hands down the way to go if you want true real world self defense and skill development. Check out – great guys, I will do anything to spread the word for them…

What I do in the evening depends on mood or cycle I’m in.

Relaxed cycle I will do preservative free red wine, dinner out (always paleo based) hang with mates, cinema, live music and Jack Daniels.

If I’m in more of a health cycle, then it’s Paleo dinner, make some raw desserts, do some self education, watch something I can learn from and finish night with water and whey before bed.

Normally in bed around 11pm.

– What is the philosophy you live by? 

I’m a Big believer in the golden rule (do undo others that you wish done to self) and I love the Betty Stanley quote (often believed to be Emersons) – To have helped another breathe easier in this life is to have succeeded – It is the motto of my business life.

But, I think leading a life as cliché free as possible, it is the best life. If I find myself living a cliché, I feel I’m being a sheep and do my best to address the situation as quickly as possible.

I find deceit and false humility hard to tolerate. People who use charities to build their business, knowing that the charity money goes to admin, is a tax dodge, a bid for some ‘look what a good person I am attention’ or is just an easy way to get sales is something that irks me.

Give to charity on the quiet or if you have to at least be like that TOM’s shoe dude who admits it makes him money and is transparent about it.

At the end of the day, and I know it might sound a little cheesy,  but I really feel that trying to be a lovely, genuine, good natured, easy going, happy person is the goal.

Basic Philosophies:

Food:  Eat Paleo style savoury and raw deserts / sweets

Exercise: Lift heavy, run fast

Body: Build the best one your genetics will allow

Love: Seek open, generous hearts and be one in return.

Money: Live abundantly simple, but make as much as you can so you can always do what you both need and want to do.

Life: Live like you are not coming back.

– What sparked your interest in health?

At my school we ate the diet of the ancient Essenes (bread, cheese, honey, dates, yogurt, salad) and my mum was an early crusader of health and alternative medicine in the 70’s and 80’s.

However I do believe that most of the old school health approaches are based on poor science. I love that we can know measure health so we can actually see what works and doesn’t.

– Your top three tips to achieving optimal health and happiness?

1. Measure results, approaches, methods where ever you can.  Measurable results lead to measurable outcomes in health, wealth and success.

2. Don’t listen to opinions, only ever be interested in experiences. An opinion is knowledge without experience, I have no time for them. Tell me, or show me your experience and I’m all ears.

3. Our happiness levels tend to be based on our previous 12 weeks. I understand that 1 year and 5 years goals can be useful, but focus more on the extraordinary things you can do in 12 weeks and get happy.

(Bonus 4th – the incredibly successful people I have been lucky enough to work with, coach and learn from all have one thing in common. Intensity. They are all able to work for periods of time with extraordinary intensity. Develop this habit in yourself).

Can you tell me about the event in Auckland in August?

Sure thing ! thanks for letting me talk about it.

For the first time in NZ, August 14th – 17th I will be running the 4 day Coaching For Success certification training. Really excited to deliver it. You will be able to get membership with The Association Of Coaching, start a new career or add a new modality to what you do. You will be able to take what you learn into your business, level up your team or managers and perhaps most importantly make amazing changes in your own life.

This course is for everyone, I promise you will be blown away with what you learn and how it can transform your life, your families, your clients and your business.

You can watch a brief video and download the brochure here.

Where can we find you?


Libby X

Please follow and like us:

Nike She Runs Sydney

Nike She Runs

Over the last 6 weeks, I have been training hard for the Nike She Runs event in Auckland and Sydney. On Monday the 28th of April I ran the 10km in Auckland and on May the 1st I flew to Sydney to take part in the Sydney event on Saturday night. There were 7 girls from Auckland that flew over together. We had all been training together for the last 6 weeks.  It was nice having such a supportive and encouraging group of girls to go over with. Although I ran the 10km on Monday night, I was still so nervous to run in Sydney.  I had butterflies all day!! We had a big breakfast on Saturday morning to ensure we were fuelled well for the race and I drank 2 litres of water to ensure I was hydrated.

On Saturday evening, we made our way down to Centennial Park in Sydney.  We waited in the media lounge before the race where we prepared for the run.  The entire park was buzzing, there were live bands, bouncy castles, refreshments and a lot of photos being taken.  The organisation of the event was amazing. I was so impressed!
At 6pm, 6000 girls faced the cold and took off on their run.  Before we ran we had to decide what pace we wanted to run, I chose to run the 5.5 minute per km pace.  The track was more difficult than the Auckland track, we started off running over a hill and ended the race on a hill as well, which I found slowed me down. Along the way there were water stations, a big sign at every km telling us how long had run, and people cheering us on including cheerleaders, drummers and a marching band. I have to admit that I really struggled with this run, I had the stitch for at least half of it, I felt fatigued and it was cold.  I wanted to run this race in under an hour which I did. My time was 59 minutes and 30 seconds. YAY! I could not believe I made it under an hour considering I had the stitch.

After the race, there were fresh juices and salads, a performance from Guy Sebastian and we could even get a massage if we were sore.  I would highly recommend this event for anyone who currently runs or wants to begin running.  It was so much fun and I find that running in a group really pushes you to finish the race without stopping to walk which I used to do when running alone. I did not think that 6 weeks ago I would run 10km twice in a week and also finish both races in under an hour. Now I want to actually look forward to go for a run during the week.

I would like to say a massive THANK YOU to all the girls that I flew over to Sydney with, Nike and everyone that helped in organising the event. It was an amazing night!!

L x


Nike She Runs Nike She Runs Nike She Runs Nike She Runs Nike She Runs - Becs  (1) Nike She Runs

Please follow and like us:

Nike She Runs – Week 6


On Monday evening, Nike held the 10km ‘She Runs Auckland’ event. Everyone had been training hard for this event for around 6 weeks by coming to run club every Monday evening and following the training programme. Im not going to lie when I say I wasn’t nervous because I was! I had been training hard for this event but hadn’t trained up to running a 10km run so wasn’t feeling too confident.

Around 100 girls met at Nike Britomart in the city.  Aroha from George FM was playing some amazing tunes and Kirsty Godso the NTC trainer took us for a well needed warm up session. At 6pm, the girls faced the cold weather and headed off on their run.  At every km, there was a pacer encouraging all the girls to keep going, which I found helped me a lot. A lot of the time when I am running by myself I start walking when it gets too hard so encouragement helped. During this race, I didn’t stop once! I was able to run the entire race and even managed to achieve my goal of finishing it in under an hour. YAY!

The route was nice and flat, we ran towards Kelly Tarltons and back to Britomart.  During the run, I found I kept a steady pace until around the 7km mark when I started to feel the burn. My legs were sore and I was finding myself short of breath.  To finish the race in under an hour I had to pick up my pace and gun it back to the finish line, which I actually did. The fastest km of my entire race was the last one, I couldn’t believe it!

When I made it to the finish line at Nike Britomart, there were some delicious Amaze balls to snack on and some refreshing juices.  This was such a fun night, I not only finished the run but completed it just under my goal of 1 hour.  I am so happy and proud of myself, knowing that all the hard work and training over the last 6 weeks have paid off.  I would have never thought that beginning my training 6 weeks ago I could not only finish this race, but under my goal time.

This Friday I will be flying to Sydney to run the Nike She Runs event in Sydney.  This race is on Saturday evening in Centennial Park and there are around 6000 girls attending!! I cannot wait.

For anyone that missed out on the training for this event and would like to begin running, there will still be a women’s run club every Monday evening at 5.30pm leaving from Nike Britomart.

L x

Screen Shot 2014-04-30 at 9.41.56 am

Please follow and like us:

Inspirational Friends – The Diet Doctor, Moodi Dennaoui


Have you heard the saying “Ab’s are made in the kitchen”? Well if there is one person who lives up to those words it would be Moodi Dennaoui.  I found out about Moodi aka The Diet Doctor via Instagram.  He is a teacher, author, nutritionist, father, athlete, mathematician and Designer & Master of Research Methodology.  I look forward to his daily Instagram posts, they are filled with easy to understand nutritional knowledge and he makes “clean eating” look fun.  Moodi explains how our bodies can benefit from eating certain foods at certain times, the best meal to eat after a workout, how to get lean and he shares his love of carbs… everything is said with a bit of humour and a lot of intelligence.

It is people like Moodi who help motivate and inspire others to be the best version of themselves.  He really is a picture of health, the ultimate “fitspo” you could say, someone we can all learn something from and it is fantastic having a male figure for young boys to look up to in an industry that is female dominated.  If you want fantastic fitness and nutritional motivation Moodi is someone you need to follow.

Introducing Moodi Dennaoui…

1. Where are you originally from and where are you based now?

I grew up in Sydney and I am still happily residing in Sydney.

2. For those who do not know you tell us a little bit about yourself…

I am, first and foremost, a father to a beautiful little five year old boy, Zein.  I had a lot of priorities in the past, and still do, however the day he was born he jumped the queue on that priority list.  I am also a Nutritionist by day, and Entrepeneur/Mathematician by night.  I feel like I constantly need to exercise both sides of my brain – the rational and the creative.  Nutrition is great as it requires a little bit of both!

3. Give us a small insight into your daily routine.

I tend to get up quite early to pack my supplements and earn my first meal of the day by doing either a Brazilian Jiu Jitsu session at MyBjj Academy, or an interval cardio session. This allows me to stay lean all year round.  I usually follow that up with a light meal, typically a Protein superfood smoothie.  I then proceed to another training session, which is usually resistance training. Getting all my workouts in before lunchtime works well for my lifestyle and puts me in a great mood all day!

In the morning I also try and squeeze in a consultation with a client (4-5 days a week) and the other mornings will be spent with Zein taking him swimming or to his own Jiu Jitsu sessions.

Pre-Lunch I usually opt for more protein and carbohydrates, usually in the form of organic fruit and yoghurt.

Lunchtime is usually spent at home with the family, however sometimes work demands that I continue the day with business meetings, meeting sponsors and consultations and so make a conscious effort to finish early enough to eat at home. I feel it’s healthy to spend at least one meal together as a family.  Lunch is protein/carbs and salad. I like a lean chicken breast or white fish for my carbs (sweet potato, quinoa, brown/black rice) and a generous salad. If I’m on the road I try and arrange my meetings to be at healthy cafes that serve organic produce like Bills Cafe.

After lunch, my next meal is typically some raw nuts, or sashimi if time allows for it dinner.  In the afternoon, roughly 4 days a week, I will be teaching HSC Mathematics at a coaching centre that I own and operate (Premier Coaching College) or will sit and design new smoothies for Nutrition Station (a company I also co-own).

Dinner is always a lean source of protein with dark green vegetables to keep the metabolism going.

In the evening I’m either doing my own research, or being bullied by Zein into playing Skylanders. Before bed I’ll usually have some of my own Signature Tea’s (A selection of signature blends I have designed for Skinny You Tea) and do some stretching or yoga to help me fall into a deep sleep and recover nicely.

4. You have worked along side some pretty big names; RnB artists Lloyd and Ray J, Rugby International Quade Cooper and NRL Superstar Sonny Bill Williams –  If you could choose, would be the ultimate person for you to mentor?

Being able to work with celebrities and high level athletes is fun and challenging. Each is unique and require a different approach to finding something that will both work, and be sustainable.  Sustainability equals happiness.  If they’re happy and seeing progress then that will reflect in their art.

A close friend of mine that I have had the privilege of helping is Riddick3 star Actor Matt Nable.  It is always a treat to be able to learn as much from your clients as they learn from you.  From today if I was only to help the Mr and Mrs Smiths of the world I would be content. Everyone matters.

5. We love that you promote a wholefoods diet full of fruits and vegetables, good quality carbohydrates and fat ­ what would you say the biggest dietary myth is?

I sincerely believe that food can create, and cure all illnesses. Whole foods can do no wrong.  The biggest myth has to be that you have to eliminate ANYTHING that is a whole food, particularly carbohydrates such as sweet potato.

“Rather than eliminate the good foods you love, learn how to use them to complement your health and your lifestyle” – Moodi Dennaoui

6. What is your favorite food indulgence?

My biggest weakness has to be a good quality Nougat. I prefer all my main meals to be clean but sometimes succumb to my sweet tooth.

7.  You are in incredible shape, what is your ideal way to exercise/work out? And how can the guys out there get abs like you?

I try and practice what I preach, and lets face it, people don’t contact me to find out where they can get the best tasting pizza so I have to be motivated in order to motivate. I believe as long as you earn a meal everyday, through some form of activity (moderate-high intensity depending on how you are feeling), you will always be in shape. It can be swimming, tennis, yoga or lifting weights. Being active is more important than what you do to stay active. Adding clean eating and some core training 2-3 days a week only helps if you are seeking a year round six pack.

8. You are a very busy man; looking after your gorgeous son, working with clients, guest blogging for StyleRunner and writing menus for Nutrition Station.  What else can we expect to see from ‘The Diet Doctor’ this year?

I feel like I am only beginning to find my feet in this industry.  I have a few significant projects in the background that I am working on and hopefully they will come to fruition later this year. Being able to educate the masses is a huge motivator for me to take on more and more.

9. What is the philosophy you live by?

You can’t out train a bad diet.
My other favourite is – Rather than wish for a great future, create one!

10. Where can we find you?



Please follow and like us:

Inspirational Friends – Puawai (Blossom) Munro-Halkyard

Last week, I had the pleasure of interviewing Puawai (Blossom) Munro-Halkyard, an inspiring, talented CrossFit Athlete from Auckland.

CrossFit is a strength and conditioning program that was designed to help people gain a broad and general fitness.  It condones a perpetually high powered mix of aerobic exercise, Olympic weight lifting and gymnastics (body weight exercises). CrossFit first came to New Zealand in 2008 and CrossFit Auckland was one of the first CrossFit affiliates to open.

Last year Blossom competed in the Australasian Regional CrossFit games.  The CrossFit regional games in Australia are held once a year, there are thousands of athletes throughout Australia and New Zealand that are competing in a previous comp to rank high enough to be selected to go to these games. Blossom competed well enough to get selected to compete in the regional games. She was placed 20th overall, this is an amazing achievement and it also recognises how much of an inspiration she is to other females.

Blossom also works as a Crossfit Trainer at CrossFit Auckland  and also does Personal Training sessions. For any girls wanting to get in shape for summer, increase their fitness and have one on one training with Blossom, message us and we will get you in touch with her. This weekend at Big Boys Toys in Greenlane is the Battle of the Fittest.
If anyone is wanting to check out Blossom in action, she will be competing for the title of the fittest female in New Zealand!


Here is her interview:

When did you first get into CrossFit and what sparked your interest?

I first got into it around 2 years ago. I had just moved back from Australia after 4 years of having a social life and knew I needed to  balance my lifestyle with some exercise! My interest for competing was sparked when I watched the top competitors in NZ battle it out at the CrossFit Auckland games in 2011. I knew I wanted to be a part of that.

Your top three tips to optimal health.

  1. Have a good balance with all aspects of your life.
  2.  Be functional – Find a hobby that is going to keep you moving! Whether it’s playing basketball in the park with friends, gym, yoga etc.  Pick something you love and just keep moving.
  3.  Have fun!! Don’t take life so seriously and just enjoy each day as they come. “Do more of what makes you happy”.

Being an athlete what’s your pre competing ritual?

I always get anxious before comps and cannot sleep, so I always need to be sleeping next to someone else the night before. It helps me relax!

Being a female athlete in a growing sport in NZ do you have tips for other females wanting to begin CrossFit?

There is CrossFit for competing and then there is CrossFit for people who just want to keep fit. So don’t think that you have to become the beasts you see on TV.  I chose to compete so I dedicate a lot of my life to this sport and train at least 5 days a week, 2 sessions a day.  Some people choose to do it as a way to keep fit, doing this once a day will get you that easily! So my advice, don’t be scared to try it out! If you like being in good company when you are working out then you will probably enjoy it.

What Crossfit box do you belong to and what makes it so special to you?

I belong to CrossFit Auckland,  I will always have a place in my heart for this place. Alex and Lisa (owners) have taught me a lot and have helped me become the person I am today.  A year ago I was a mess, I had no goals, no self-confidence and a weekend ritual of drinking and smoking until the sun came up.  I was overwhelmed with the amount of love that goes into running this box. I decided at New Years it was time to give some back, to make a name for myself so that when I reach the top I can turn around and say this was all for you, for being there when I needed someone the most.

What do you in your down time?

I love taking my puppy Kado to the beach. I find myself laughing at him every day! He’s the biggest goof with so much character I don’t know what I’d be doing without that special fella!!

Do you follow a specific eating regime?

I don’t follow a specific eating regime at the moment. After visiting Libby it did help me realise that I needed more variety of foods in my diet so I have incorporated that! I am very lazy when it comes to food which is my biggest let down in what I do.


Again Faster NZ Nutrition Plus Takapuna

164241_580603365325631_1329452434_n 935326_10151605215179494_1229005267_n 1238050_569999469726472_1186178809_n

Thanks Blossom, and best of luck for your competition this weekend!

L xx

Please follow and like us:

Cliff Harvey

We were lucky enough to interview the very busy Cliff Harvey, a well known Naturopath, Nutritionist, author and speaker who is well known in the health and fitness industry in New Zealand and overseas.

Cliff has over fourteen years experience as a health practitioner and has helped thousands of people around the world reach premium health, life balance and success.  He has helped people who suffer from cancer, crohn’s disease, HIV/AIDS, ulcerative colitis, diabetes, metabolic syndrome X and heart disease.

Cliff helped create two of our favourite products, Good Green Stuff and Clean Lean Protein and is the author of two books ‘Choosing you’ and ‘Time Rich Cash Optional – an unconventional guide to happiness.’


Hardworking, dedicated and inspirational are three words we would use to describe Cliff. Read below to find out a little bit more about him and check out his website for more information.

Where did you study and what did you study?

I initially started at AUT where I studied Fitness Training, I then carried on and studied Naturopathy at the Naturopathic College of New Zealand as well as Homeobotanical Therapies. I’ve also reached the Masters level in Reiki and advanced facilitation in Psych-K.
I’m currently studying towards a Masters degree at AUT with a focus in Nutrition and more specifically the metabolic advantages of low carb and ketogenic diets.

Where do you work?

I currently spend about 2 days per week teaching Sports Nutrition, Physiology and Biochemistry at Wellpark College and around 2-3 days per week in my clinical practice. Outside of the most of my time is spent writing books and articles and giving lectures and workshops.

What do you like to do in your spare time?

Brazilian Jiu Jitsu and submission grappling, All-Round Weightlifting, reading, yoga, and I’m just getting into scented candle making (yeah…really!!…..)

What is your favourite post training meal?

This really depends on what ‘phase’ I’m in metabolically.
Right now as I’m highly fat and keto-adpated I have UCAN ‘Super Starch’ mixed with Clean Lean Protein, berries, almond butter and Good Green Stuff.

What is your favourite quote?

“Be kind, for everyone you meet is fighting a great battle” ~ Philo

Your top three tips to optimal health:

1. Eat REAL food (natural, whole, unprocessed)
2. Lift heavy things
3. Meditate

Contact details/website


New nutrition support site for practitioners:

Libby x

Please follow and like us:

Protein Powder – the good and the bad.

For humans to function optimally our body requires two types of nutrients in right amounts, micronutrients and macronutrients. Carbohydrates, fats and proteins are called macronutrients as they make a large portion of the food we eat. Micronutrients are what our body needs in smaller amounts and without them our body cannot function.  These are vitamins, minerals and secondary plant compounds.

The word protein comes from the Greek word ‘protos’, meaning ‘prime importance’. Protein is needed to build lean muscle, help muscle repair and recovery, maintain healthy skin, hair and nails and boost your immune system. Protein is made of important amino acids that are the building blocks of human growth and development. It is so important that we are getting the recommended amount of protein we need daily.

Supplements seem like a great idea for people who want to have an active healthy life, they are a great way to build muscle and burn fat. Protein powders can add a nutritional boost to a smoothie and using it as part of a balanced diet may help you accomplish your fitness and health goals. Protein powders do have their risks and may have the potential to cause more harm than good.


A lot of people have a false idea of what is good quality protein and what isn’t. Good quality protein includes organic chicken and organic beef (grass-fed), fish, organic eggs, beans, quinoa, plain yogurt, nuts, seeds, peas and lentils.

A lot of people want to ‘eat clean’ but then consume protein powders and protein bars which are high in sugar, high in soy and dairy, artificial sweeteners and colouring which completely contradicts what ‘clean eating’ really is.  Makes you think doesn’t it?

Some protein drinks contain metals such as mercury, lead, arsenic and cadmium, which have toxic effects on the body.  This is especially harmful to pregnant women and children who use poor quality protein powders that contain these harmful toxins. A lot of people are then substituting protein bars and shakes for meals and eating extremely high amounts of protein without knowing what that does to your body. Replacing whole meals with protein alone isn’t going to do any wonders for your health. This is because it doesn’t contain any vitamins and mineral. The reason is that you need other nutrients in your diet as well, such as carbohydrates and fats. Our daily protein requirements depend on our size, age and how much exercise we are doing. One way to work out our minimum daily protein requirement is to multiply our body weight in kilograms by 0.8. This is how much protein we need daily. Our body can break down 5 to 9 grams of protein per hour and if we are consuming more then that, our body will convert it to fat or it will be excreted.


The most common protein sources that are used in protein powders are egg, whey, soy and wheat gluten. Soy and gluten promote inflammatory reactions within the body and are highly allergenic. Whey concentrate is one of the least expensive sources because it has fillers, which has side effects such as bloating, diarrhea, stomach pain and flatulence. Since whey protein comes from milk, it is unfit for consumption by people suffering from lactose intolerance. It may trigger allergic reactions like skin rashes, sneezing and itching. Undigested whey protein reside can build up in the liver and kidneys, over time this will cause damage to these organs. When the body has excessive amounts of protein the kidneys have to filter these wastes to eliminate them from the body. Too much protein can build up in the kidneys and lead to the formation of kidney stones or calcium deposits.

Due to the side effects that these protein powders have it is important to choose one that is going to benefit your health. One of my favourite sources of protein is pea protein, it works effectively to regulate the appetite and encourage significant weight loss. Pea protein delivers large amounts of the necessary branched chain amino acids compared to other sources of protein. Pea protein is 100% gluten and allergen free.


Julia and I use a product called ‘Clean Lean Protein‘ by a company called Nu Zest. This product is made from pea protein, in fact it has the worlds highest source of vegetable protein. It is highly absorbable, alkalizing, low allergenic and contains no bad stuff. If you want to eat a healthy clean diet then this product is the best on the market. My favourite flavour is vanilla, I add a scoop to my smoothie every day and even use it in pancakes and muffins.


To find out more about Clean Lean Protein visit their website or Facebook page.
If you purchase Clean Lean Protein from their website enter in the promo code JANDB to receive 10% off, just enter the code when you are at the checkout.If you have any further questions regarding protein powders do not hesitate to ask us.
Libby Matthews x
Please follow and like us:

Nike Running Club

For everyone wanting to do some exercise and wanting to get your body ready for summer come and join the Nike Britomart Running Club.

Every Saturday morning at Nike Britomart in Auckland City you can take part in a 5k run around the city. This beings at 9am so come to the shop at 8.45am to sign up. You can also come on Wednesday evenings at 6pm (meet at 5.30pm), you can run the 6k or 15k. Come with all your friends and have some fun in the sun! The Nike Britomart store is situated at 52-70 Galway St, Auckland. If you need some new running or walking shoes come check out the great stock they have instore.

Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways.  While it may not be everybody’s favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.

Benefits of running:

  • Running is the best way for losing or maintaining a consistent weight.
  • Runnning can relieve stress and improve sleep quality. When you run, you force your body to exert excess energy and hormones.
  • Running can help to lower your risk of breast cancer in women.  It can also help reduce the risk of having a stroke, lower blood pressure and and help reduce the risk of having a heart attack.
  • When a person runs their pituitary gland releases endorphins these are chemicals that release feeling of euphoria and that block sensations of pain, giving you a natural high. A regular running habit will you lift your mood and build self-esteem.
  • If you are a runner you will find that you have a stronger immune system, that means you’ll suffer less from minor illnesses such as colds, allergies, fatigue, menstrual discomfort, backache, and digestive disorders.

There is also the Britomart Farmers Market where you can grab a delicious vegetable or fruit juice after your run. The Britomart Markets sell fresh produce, cakes, waffles, fish and pastries. The market is open until 12.30pm.

L xx

Please follow and like us:

Bertie’s Bikini Body Tips

With Summer fast approaching and four months to go until the end of the year, there is no time like the present to start prepping your body for the beach.  You need to be healthy on the inside in order to look good on the outside. 

Personal Trainer and Model,  Bertie de Ronde, share his top 5 bikini body tips to get you looking and feeling amazing. 

1- No alcohol

If you  consume alcohol on a fairly frequent basis, then slow it down.  Eliminating alcohol from your diet you will see an improvement in your weight over an extended period of time. Consuming alcohol regularly will result in your body’s vitamin and nutrient balance being off and can result in long term medical problems.  Alcohol interferes with the bodies ability to burn fat. Most of us know how large alcohol consumption can adversely affect liver function. The liver is one of the organs primarily responsible for metabolizing fat.
Reducing or eliminating alcohol from your diet can help to improve your overall health and help you get down to a healthier weight. 

2- Stay hydrated

When training yourself to attain that hot bikini body you should begin to phase out all soft drinks and alcohol. Water is a zero calorie beverage and helps to keep your body running smoothly and your skin looking great which is imperative for the beach. Water fills you up, curbs food cravings and flushes the toxins out of your system. We’ve all heard the adage about eight to ten glasses of water per day, but don’t forget to factor in extra for your workouts. 

3- Increase fibre

Besides curbing your appetite, fibre can prevent constipation and bloating. By keeping you regular, a high-fibre diet may help your tummy look flatter. Foods high in fibre promote weight loss, which can be especially helpful in achieving a flat stomach. A high-fibre diet can lower your caloric intake, while making you feel full and less deprived.
Some good sources of fibre include – Apples, bananas, plums, and berries,  bran, celery, vegetables such as broccoli, zucchini and carrots, sweet potatoes and onions and nuts and seeds. 

4- Walking up hills

Hill walking is a very effective way to tone your legs, challenge your cardiovascular system and get into shape. The problem with walking on regular ground is that after a month or so it becomes routine. Your body gets used to it and you may struggle to tone your legs because it does not force the muscles in your legs to do much work. When this happens, you can turn to hill walking in order to maximize your workouts. Though hill walking isn’t as challenging as jogging or running, it does force you to work harder while walking. Your thigh muscles and calf muscles will get an increased workout. You will also breathe harder when you walk up hills, meaning you’ll be getting yourself into better shape
Hill walking is a relatively easy way to increase your muscle tone. Because your body is not used to walking up and down hills for a long strength of time, the muscles in your legs are forced to work harder to keep you going. This adds definition to them as they are broken down and built back up again throughout the course of several workouts. 

5- Squats

Stand with feet shoulder width apart. Start off without weights, or a black padded bar of 8-10 pounds rested across your shoulders. Slowly bend your knees- making sure not to go over the toes, (injury alert) keep your back straight, and butt sticking out. Squat as low as you can go- the lower the squat the more the glutes are working! Slowly return to starting position, and then repeat. This move tones glutes, quads, hamstrings. Repeat 10-12 times in 3 to 4 sets. Hold the last squat of the last set for ten seconds- working your way up to 30.
Warning, it will burn in a very good way.

Love L x

Please follow and like us: