LYFE HQ

Bone Remodeling: Lifting at or above 70-85% of your one-rep max (1RM) creates enough mechanical strain to trigger osteoblasts (bone building cells) to lay down new calcium and minerals.

▪️Aim for over 70% of your 1 Repetition Maximum (1RM).
▪️Keep sets between 5 to 8 heavy repetitions.
▪️Choose compound lifts like squats and deadlifts.
▪️Pick exercises that load weight down your spine.
▪️Progressive overload. Increase weights gradually to continue bending bone.

Heavy load is the trigger for bone density, not endurance, mobility or range of movement.

🥣 Warm up your morning with winter protein oats.

Breakfast packed with nutrients (antioxidants, fibre, protein, omega 3 & 6, magnesium to name a few!)

Base Oats Ingredients:
¼ cup organic quick oats
1 tbs chia seeds
1 tbs h**p seeds
1 tbs flax meal
1 scoop vanilla protein powder (we use whey protein isolate)

My Favourite Toppings
¼ cup protein almond milk
Mixed berries
Crunchy peanut butter
Pepitas

Method:
1. Mix oats, chia seeds, h**p seeds, flax meal and protein powder in a bowl. Make sure it’s mixed well so the protein doesn’t clump.
2. Add boiling water. Add as much as you like to get the consistency you prefer, remember the chia and oats will absorb the water and make a porridge-like consistency
3. Add your choice of toppings & serve

Macros (including toppings shown in recipe)
45g Protein
22g Fat
24g Carbs
10g Fibre
Total calories 494

Breakfast is often a missed opportunity to get your protein in, so here are some high protein options you can grab-and-go!

🥣 Yoghurt tub + berries + oat bar
🥤 High protein Up&Go + banana
🥪Multigrain toast + cottage cheese + tomato
🍓Protein oats + high protein milk + berries
🥯High protein bagel + peanut butter + banana

Breakfast meal prep recipes are on Dietitians, Cooking Coaches, NDIS Provider | Sydney page!

💡 Protein at breakfast helps with satiety, energy, and reducing mid-morning cravings.

👇🏼 Which one are you trying first?

Most common nutrition myths in the gym: debunked by dietitians Dietitians, Cooking Coaches, NDIS Provider | Sydney 🤯

❌ “Cut carbs to lose weight”
Carbs are not the enemy! They are our brain & body’s preferred fuel source and can help you get the most out of your workout & reap the benefits of it 🍌🥯

❌ “If you don’t eat protein within 30 minutes after training, your workout is wasted”
What matters more is your total protein intake & distribution across the day.

❌ “Training fasted burns more fat”
You might burn slightly more fat during the session, but it doesn’t automatically mean more fat loss overall. Total daily intake and consistency matter far more!

👇🏼 Comment below a nutrition myth you always hear in the gym— we’ll debunk it next!

🏆 Holly hits a Hundred Sessions 🤩

🏊‍♀️ Once an elite Ironwoman, still an absolute weapon. Holly turns up to every session with a smile, ready for a good session and plenty of laughs.

Whilst Holly is tenacious and never gives in to a challenge she’s also being incredibly supportive to everyone around her in the studio, especially her family 🫶🏼

Congrats 💙

🏆 Congratulations Susan!!! 100 visits done 🥳

Susan arrived at LYFE HQ a little tentative about lifting heavy weights but keen to learn and motivated by some big travel plans with partner in life Stephen!

💙 Now look at her go! 105kg dead lifts, smashes out Dynamic and holds perfect form on her Zercher squat 🙌🏼

Nice one Susan 🤩

🤤 Hungry after your training sessions but not sure what to eat or when to eat???

Our dietician Nikki from is here to help!

What you eat after training helps support the repair process that actually builds muscle 💪🏼

The goal is to refuel with carbohydrates 🍞 + protein 🍖 to help replenish energy stores and support muscle recovery.

Some easy post-workout options:
🥤 Smoothie with yoghurt + fruit
🌯 Chicken wholegrain wrap
🍚 Rice + lean protein + veg
🍳 Protein shake OR high protein yoghurt pouch

Try to eat within ~1 hour after your workout to support optimal recovery