Serves 4 4-5 zucchinis spiralised into thick zoodles 4 tbs fresh parsley, chopped 2 tbs extra virgin coconut oil Crushed black pepper to taste (optional) 2 slices bacon, finely chopped ...

Have you been working hard and eating healthy and all of a sudden stopped losing weight? Watch this video to find out how to kick start your weight lose again! ...

Serves 4 4 x 150g salmon fillets 1 cucumber, thinly slice 1 fennel bulb, thinly sliced 1 lemon, thinly sliced 2 tbsp chopped fennel fronds 1/4 tsp cayenne pepper 1/2 ...

Fat Burning HIIT workout! Here’s a quick snippet of one of our superstar 40+ female clients running through a common HIIT style workout that we run our PT clients through. ...

If you are a 40+ male there is a good chance you don’t regularly stretch. You NEED to! As you get older it is essential you incorporate stretching into your ...

We love squats here at TBFT! Such an important movement to develop strength in your glutes,not to mention a HUGE energy burning exercise due to the multiple joints and muscles ...

This mindset videos explores the topic of comparing yourself to others and how that can be a bit of a double edged sword. Now, when it comes to this in forming ...

Serves 2 – 3   3 chicken breasts 2 eggs, lightly beaten 1 1/3 cup almond meal 1/3 cup tapioca flour 3 tbsp sesame seeds 1 tbsp garlic powder 1 tbsp onion ...

Serves 3 – 4   4 chicken breasts 1 cup mozzarella cheese, shredded 3/4 cup tomato puree or passata 1 tsp herbs such as oregano, thyme and or tarragon Pinch ...

  Serves 4 – 6   1kg chicken thighs 2 cloves garlic, minced Juice of 2 lemons 1 1/2 tbsp dried oregano 1/4 cup extra virgin olive oil Freshly ground ...

  Serves 4   4 chicken thighs 4-5 zucchinis spiralised into thin zoodles 1 Big handful baby spinach leaves 1/2 cup pine nuts toasted 4 cups chicken bone broth or ...

Serves 4   5 zucchinis, spiralised into thin noodles 1 onion, finely chopped 3 garlic cloves, finely chopped 2 tsp dried oregano Small handful fresh basil leaves, torn up 700mls ...

The number one success blocker that I’ve observed over the years when it comes to health and fitness goals is the fear of failure. What this tends to do to ...

Having been a personal trainer for quite a number of years now, something that I’ve observed in many people when it comes to client psychology is this concept of beating ...

A concept that’s been pretty popular in the fitness world over the last few years has been mobility, and just working on joint ranges of motion, flexibility, and being free ...

These fun fish Taco are a sure winner.  Ingredients 8 Pieces of flat head tails (can be cut in half) 1 large iceberg lettuce 1 tomato 1 cucumber 1 Avocado ...

We have just past the first month of the New Year and for many of you who set New Year’s resolutions, there’s a good chance that you have already given ...

This is a super easy, amazing tasting and healthy (if eaten once in a while) alternative to your standard Chocolate Mud Cake. No refined sugars, no grains or any other ...

Preparation Time: 10 mins Cooking Time: 40 mins Bunless meat bagels are an awesome substitute for your traditional hamburger bun or bread roll! Fill your meat bagel with lots of fresh salad ...

When it comes to being successful at setting weight loss goals, something that I’ve observed over the years that has given people a much higher rate of success, is being ...

If you’ve got a big health and fitness goal and quite a significant amount of weight that you need to lose, this is going to require you to make big ...

When it comes to creating healthy new habits into your lifestyle, don’t let perfectionism get in the way of progress. Too often we have this mentality that it’s all or ...

If you’ve got a really significant health, fitness, or weight loss goal that you want to achieve, a really good tactic to employ is to throw yourself into the deep ...

When it comes to food cravings, a common misconception is that if you don’t give into your food craving there and then, that the food craving will intensify. Now there’s ...

If you’ve got a pretty significant health, fitness or weight loss goal that you’re wanting to achieve, one of the most important things that you need to do right from ...

If you’re currently having a really hard time trying to revamp your diet and implement more of a healthy eating plan which you can follow long term, then this is ...

When it comes to creating healthy habits and being successful at sticking to them, one of the common areas that I see a lot of people challenged with is at ...

When it comes to forming exercise as a habit, one of the stumbling blocks that I see in the initial phases before that habit is fully solidified into your lifestyle, ...

When you’re trying to create healthy habits centered around exercising regularly and eating a good clean diet, it is important to always exercise on Monday. Now, the reason that Monday ...

Are you finding yourself drawn to the foods that you know you really should be avoiding in order to work towards your health and fitness goals? Do you feel like ...

A really important tip when it comes to forming healthy new habits is to avoid environments that are going to tempt you or pull you away from the habit that ...

If you have a pretty big health and fitness goal, and you are feeling a little bit overwhelmed by the whole process of it, due to the fact that you’re ...

This week’s mindset tip is focused on rewards when it comes to forming healthy habits into your lifestyle. Rewards can be a little bit of a tricky area, especially if ...

Now, as crazy as this may sound, my best advice when it comes to achieving goals is; don’t focus on them if you want to achieve them. What I mean by ...

If one of your main health and fitness goals is to be able to get yourself down to a good, healthy body weight and be able to maintain that, this ...

There really is no one-size-fits-all approach when it comes to successfully forming healthy habits into your lifestyle. We’re all very different in our natural, innate nature. Just because a habit’s ...

If you want to have a fit, lean and healthy body, and you want to maintain that long term, we all know that one of the keys is that you ...

Preparation Time: 20 mins Cooking Time: 25 mins   Ingredients 400 g chicken thighs, steamed and shredded 6 cups chicken broth (preferably home -made or a high quality purchased one) 3 carrots, roughly diced ...

Preparation Time: 10mins Cooking Time: 15mins   Ingredients  3 free range chicken breasts 2 eggs, lightly beaten 1 1/3 cup almond meal 1/3 cup tapioca flour 3 Tablespoons sesame seeds 1 Tablespoon garlic powder ...

Imagine for a second all natural real foods being graded on a scale of 1 to 10 for flavour. Take an apple for example. If you had to score it out of ten for ...

This recipe is truly one of my favourite breakfasts (it’s also great as a snack)! I love the crispy freshness of the raw fruit/veg, the crunchiness of the seeds, nuts ...

If you seriously want to get yourself down to a healthy and comfortable weight and maintain it FOREVER, then you must change your daily-habits permanently! Focusing on the numbers on a scale too much, ...

Who doesn’t love Nutella! Most of us where brought up as kids eating it and loving it. We all know nuts are healthy and Nutella is made from mostly hazelnuts, ...

We all know the drill when it comes to winter. We exercise less. We eat more. And we keep our bodies covered up. And then when winter comes to an end ...

This would have to be one of the quickest and easiest healthy breakfast options I can think of. It’s loaded with a power house of nutrition and tastes amazing! The cool ...

1st Commandment – Thou shall be active everyday Whether it is a hard gym workout, a bike ride, yoga session or even just parking your car a little further away ...

This is a super easy, highly nutritious breakfast or lunch meal. It literally takes 10 minutes to cook and prepare, and is even a great traveller! We’re simply just replacing ...

In today’s day and age, food is EVERYWHERE around us! We have super easy access to (WAY!!!) more than what our bodies actually need. This has lead to us using food ...

As a child and through out my teenage years I grew up eating pasta just about every day for dinner. Sometimes even for lunch as well! Coming from an Italian ...

Is your healthy eating routine starting to leave you more frustrated than full? Well, then it may be time for you to get a little more creative in the kitchen! ...

If you take a brief moment to think about all your friends, family, work colleges and anyone else you know, how many of these people have exercised consistently for the ...

If you’re a chocolate lover and need a hit now and again, this one is for you! Only four ingredients and best of all they are all super healthy, packed ...

No matter how busy you are, anyone can spare 14 minutes a few times a week. Not a bad exchange for a beautifully toned butt and shapely thighs in my ...

We live in a busy day and age. Between work, family, travel, social events, etc, etc, there just doesn’t seem to be enough time in the day to fit it ...

Of all the many delicious Thai dishes out there, Pad Thai would have to rate up there as one of the best. Only problem is, it’s often cooked up with ...

Treat your dad this father’s day with a delicious and healthy breakfast that he’ll love! Rather than the standard old bacon and eggs why not spice things up with this ...

Fitbits! They’re all the rage at the moment. But do they really work to get you motivated? And are they really worth the high price tag? Aside from some of ...

As a non-coffee drinker, and someone that has probably had no more than 5 cups of coffee over my entire life, I can understand that you may think I’m a ...

If you’re a beginner when it comes to fat loss and are completely confused about what you should be doing and need some tips to steer you in the right ...

Fancy warming yourself up with a delicious winter dish on a cold winter’s day! There’s nothing really like a homemade chicken soup. Try this one for a bit of a Thai twist on your usual chicken ...

When it comes to stress I like to use the Goldilocks theory. Too little and we lose our drive and become bored. Too much and things become overwhelming, we feel ...

We’ve all heard that breakfast is the most important meal of the day! There’s even studies out there linking non-breakfast-eaters to being more overweight than regular-breakfast-eaters. Of course what you ...

Do you find yourself in a constant battle against your hunger cravings? If so, don’t despair there is help! Below are five things you can do to help manage your ...

Do you wake up in the morning and hit the ground with stiff and sore feet? Checkout Diamond Creek Personal Trainer – Rob’s answer to ease those achy sore feet ...

Preparation Time:  8 minutes Ingredients 185 gram can tuna in spring water 2-3 cucumbers, sliced lengthways thinly 1 carrot, cut into short, thin sticks 4 tablespoons natural yoghurt (Jalna) 1 1/2 ...

Who doesn’t love ANZAC biscuits! For a healthy spin on the traditional recipe, check out the these super tasty bad-boys below. Just by substituting a few simple ingredients from the ...

Easter weekend is a great time of year to relax and enjoy the company of friends and family. Unfortunately more often than not, most of us tend to OVERINDULGE and ...

Preparation Time: 10 min Ingredients  5 large zucchinis, ends trimmed off and peeled with julienne peeler 1 large ripe avocado 12 fresh basil leaves 2 garlic cloves, minced Juice from 1/2 ...

Preparation Time: 6 min  Cooking Time: 12 min Ingredients  600 grams chicken breast, sliced in short strips 8 dried apricots, cut in quarters   (best to get Turkish dried apricots – no chemical ...

Preparation Time: 14 min Ingredients  600 grams ground pork 3 medium green apples, peeled and cored 3 medium sized carrots, peeled and grated 1/2 medium onion, peeled and grated or minced ...

Preparation Time: 12 min Cooking Time: 25 mins Ingredients  500 grams chicken breast, cut into 2cm thick slices 15 tiger prawns, raw peeled with tails on 1 1/2 cups of uncooked quinoa, ...

Preparation Time: 5 minutes Cooking Time: 10 minutes Ingredients 7 medjool dates 1 cup raw macadamias or raw pecans 3/4 tablespoon grated fresh ginger 2 tablespoons coconut flour or almond ...

Preperation Time: 8 minutes Cooking Time: N/A Ingredients 1 cup raw cashews or raw almonds 7 medjool dates 1/4 cup shredded coconut 1/2 teaspoon vanilla bean insides (or vanilla extract) ...

Preperation Time: 8 minutes Cooking Time: N/A Ingredients 7 medjool dates 1 cup hazelnuts or almonds 3 tablespoons cocoa or carob 1 teaspoon vanilla bean insides (or vanilla extract) Large ...

First of all let me make it clear, if you are trying to lose weight, ANY form of alcohol is going to be counter productive and is just going to ...

So how do you actually maintain that motivation beyond the first few weeks or month of the year to “STAMP-IN” the new patterns of behaviour that are going to make ...

If you’re anything like most people these days, you live a busy lifestyle with little to no time to spare in the morning. At breakfast time it can be near ...

Preparation Time:12 minutes Ingredients 4 eggs (preferably pastured) 1/2 medium ripe avocado 1tablespoon onion, finely chopped or minced 1 tablespoon tomato, finely chopped juice from 1/2 lime or lemon 1 tablespoon fresh cilantro pinch ...

Preparation Time:  4 minutes Ingredients 1/2 cup blueberries 1/2 cup Cherries, pitted 1 Green apple, cut into small pieces 1 tablespoon lemon juice small handful of walnuts, crumbled Method Remove stones ...

Preparation Time:  2 minutes Cooking Time: 2 minutes Ingredients 2 eggs (preferably pastured) 1/2 tomato, chopped Handful of baby spinach leaves Small handful of grated cheese (optional) 1 tablespoon virgin coconut oil ...

Preparation Time:  4 minutes Ingredients 1/2 large ripe avocado 2 kiwis, peeled (if organic, you can keep peels on if you like) 3/4 cup coconut water or water juice from 1/2 ...

Preparation Time:  3 minutes Ingredients 1 cup frozen blackberries 1 cup cherries, stones removed 1 cup spinach, kale or chard 4 fresh mint leaves 1 1/2 cups coconut water or water (preferably filtered) ...

Preparation Time:  4 minutes!! Ingredients 5 medium sized strawberries 1 ripe peach Small handful of raw almonds 4 tablespoons of plain yoghurt (Jalna) 1/2 cup water  (preferably filtered) 5 ice-cubes Method Chop ...

Preparation Time:  8 minutes Ingredients Plain yoghurt (Jalna) 1 punnet blueberries Skewers Method Thread blueberries on skewers. Lay some yoghurt on a flat plate and smooth out. Roll the blueberries in ...