Category Archive Nutrition

Bydom messino

eat protein at every meal

Key to a optimal metabolic environment for fat loss and muscle recovery is to eat protein at every meal.

“Really!” I hear you say.

Yes, research has proven the long term effects of a high protein diet on weight loss. A high percentage of protein in the diet will satisfy hunger more effectively and not only help you get lean, it will help you stay lean.

Here’s a nice simple recipe to get you on your way to consuming protein at every meal.
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Bydom messino

whatever you do… don’t diet!

Here’s why you shouldn’t ‘diet’… but rather change your lifestyle

The change of seasons marks the time when many people review their goals. Talk to a neighbour or friend, and you’re likely to come up with at least one person who wants to ‘improve their fitness’ or ‘lose some weight’.

Goal-setting is considered normal, but just how beneficial is it? How helpful is going on a diet or starting to exercise only to dump it two or three months down the line? Read More

Bydom messino

what to consume pre and post workout

A number of my Clients ask me regularly “What should I consume pre and post workout”?

Whilst this is covered in great detail in my 12 Week Metabolic Precision Transformation Program here is one key tip.

Whey Protein Isolate (WPI)

Whey is the only protein source shown in research to boost your glutathione levels. Whey provides the energy to maximise your workout, and the strategy to best recover post workout.

I personally use and recommend Bulk Nutrients; a company based in Tasmania. Take approx. 15 mins before and after your Exercise Sessions

For more information refer go to

Bydom messino

when to use a personal trainer

If you’re debating whether or not you should invest in personal training, here are five points to help you determine if you’re at a stage when you actually need one.

1. You’re Lacking Motivation

We’ve all been there – it’s hard to get out of bed or off the couch. Hiring a personal trainer is a built-in gym buddy—one who will make sure you get in the best workout you can every time. It helps that you’re paying your trainer, too; if that’s not enough motivation, we’re not sure what is!
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eggs Atlantic with Healthy Hollandaise

First published at

Now THIS is a breakfast. Rich in protein and omega-3. Quick to prepare and extremely delicious.

If you can poach an egg, you can do this recipe! It’s so easy.


1 egg yolk
1 tsp white wine vinegar
50mls flaxseed oil – refer Note
1 tbls lemon juice
1 tbls fresh tarragon, chopped
2 handfuls spinach
2 whole eggs, poached
100g smoked salmon

Step 1 – Whisk together one egg yolk and the vinegar until a foam forms. Gradually add the flaxseed oil, a little at a time, and keep whisking until it thickens.

Step 2 – Add the lemon juice, tarragan and season with salt & pepper.

Step 3 – Wilt the spinach by heating in the microwave for 1 minute.

Then plate up! Spinach first, top with two poached eggs, lay the smoked salmon over the eggs, then spoon on some of the Hollandaise sauce.

Store the rest of the sauce in the fridge. Can be used on chicken, steak etc.

Note: Don’t omit or substitute the flaxseed oil because it is rich with Omega-3’s.



Bydom messino

5 great strategies to speed up fat loss

First published at

Fat Loss Tip #1 Coffee, insulin and better fat loss

A research study has demonstrated that both caffeinated and decaffeinated coffee consumption after a meal significantly slowed carbohydrate release into the bloodstream. This has a favourable affect on plasma glucose and insulin responses, as well as gastrointestinal hormone profiles, all of which promote more efficient metabolism of fat.

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Bydom messino

meal timing & fat loss

First published at

Tell me if this sounds familiar.

You just crushed your workout. Straight away you jump in the car and head home. You arrive home, throw your sweaty clothes in the laundry and jump in the shower.

From there you begin to organise things for your day – you’ve got everything you need to head to the office, you walked the dog, heck you even made after work dinner plans with your bestie.

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