4 Tips to get the most out of your workout

February 21, 2016

4 Tips to get the most out of your workout


Any workout is better than no workout. But, that doesn’t mean you’re getting the most out of your exercises. We’ve listed the top techniques you can incorporate to maximize your workouts.

1. Cardio alone has significant weight loss benefits. However, once you incorporate weights into your workout you will amplify these effects. A great way to do this is to wear wrist or ankle weights during your cardio.

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Common Dieting Mistakes

February 17, 2016

Common Dieting Mistakes

Thinking Exercise Gets you a Pass

Exercise and dieting go hand-in-hand when you're trying to lose weight, one won’t work without the other, but the key is to ramp up exercise (calorie burn) while decreasing calorie intake. It's easy to overestimate how much you burned during an exercise session and then eat too much to compensate, sabotaging your goal. Keep track of calories burned and eat in accordance.

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Stay on track with your Fitness Plans

February 14, 2016

Workout buddies enjoying a break

Stay on track with your Fitness Plans

Track Your Successes. 

Weigh yourself consistently and keep track of your results in your food journal or on a graph where you can see your progress. Most people do well with weekly weigh-ins, but data suggest that weighing yourself more frequently is effective if you find that the results are motivating.

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How Much Protein Do You Really Need?

January 01, 2016

How Much Protein Do You Really Need

Of course everyone knows protein is key to building muscle and staying lean, and you make an effort to consume enough daily. But how much protein do we actually need? 

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Get back on track after Christmas

December 28, 2015

Get back on track after Christmas

Make a list of goals:

1. Be specific: e.g. I will lose 3 kilos of body fat
2. Be Realistic: e.g. Are my goals realistic with work, time and other responsibilities?
3. Set yourself a time frame e.g. I will lose the 3 kilos of body fat in 4 weeks
4. Set challenges: e.g I will be able to complete a muscle up 

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White Chocolate Coconut Cashew Protein Smoothie

December 18, 2015

White Chocolate Coconut Cashew Protein Smoothie

INGREDIENTS
2 large or 4 small chunks white Chocolate
2 + ½ cups fresh Coconut milk (the refrigerated kind such as Apro – as opposed to canned coconut milk)
1 Scoop ASD Performance FUSION Protein
6 tbsp Oats
1 ripe Banana (the riper the better)

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Chocolate Chip Cookie Dough Protein Bites

December 14, 2015

Chocolate Chip Cookie Dough Bites

INGREDIENTS:
200g butter, softened
ASD FUSION Protein Powder 
1 tbsp vanilla bean paste

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Mocha Protein Shake Recipe

November 17, 2015

Mocha Protein Shake Recipe

Amp up your pre-workout protein shake with coffee to help you power through those strenuous lifts. A moderate amount of caffeine is shown to boost stamina, improve endurance and delay fatigue, so down this delicious mocha blend one hour before hitting the gym.

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