How many days per week do I need to work out?

Depending on your goals you will need to commit to a minimum of 3 days of exercise each week to see results. Any less than this and each workout can feel like you are starting over again each time.

Healthy adults should be performing a minimum of 150 minutes of moderate intensity cardio, 75 minutes of vigorous intensity or a combination of both each week. Resistance training and flexibility should be practised at least twice a week.


What should I eat before a workout?

Food is fuel and ideally you should have some form of fuel in your system before your workout. What source of food you choose depends on your training and intensity and how you tolerate eating foods prior to your workouts.

Eat an easily digested carbohydrate an hour or more before your workout like toast with peanut butter, yogurt and some fruit (again this depends on your goals and tolerance) 

Eating after is important too so dont forget to feed your muscles and restore your energy tanks!

How quickly will I see results?

You will FEEL the results before you see them. You can expect to see improvements in your sleep, mood and energy levels within two to three weeks. Changes in body composition take longer to notice but, the more consistent you are with your workouts and nutrition then the closer and sooner your results will be visible.

What is the best diet for weight loss?

Adherence to eating the right foods is the best diet you can follow! Any diet that promises rapid weight loss you are unlikley to be able to follow long term. These diets usually ask you to eat less than 1000 calories a day and that is NO GOOD for your metabolism or in supporting your workouts.

Eat whole foods, drink lots of water and by all means indulge a little in your favourite foods but just keep focus on eating to support your goals and you will sustain this journey for a lot longer.