The Happy Apple

Welcome to another episode of the Happy Apple! I recently connected with a like minded personal trainer who operates near where I live who agreed to an interview on this episode of the Happy Apple. Matthew Sullivan is a highly experienced and professional personal trainer,  operating from Drive Fitness who holds a Bachelor of Exercise & Sports Science as well as a number of other qualifications. During this exercise we cover:-Advice for anyone wanting to begin a journey towards heath and fitness.-Common pitfalls when starting a journey towards better health and fitness.-Why professional guidance is worth investing in as you begin (or continue) on the path towards better health and fitness.-Why nutrition and movement go hand in hand.-Some of the lesser known benefits of moving more and eating well. If you have any questions specifically for Matt, he can be reached at hello@drivefitness.com.au.Thank you Matt for joining me and I hope everyone enjoys the valuable episode, I really enjoyed recording it. P.S. we mentioned some research in the podcast and here are the links to those articles:The influence of 15-week exercise training on dietary patterns among young adultshttps://pubmed.ncbi.nlm.nih.gov/30659257/The Impact of Physical Activity on Food Reward: Review and Conceptual Synthesis of Evidence from Observational, Acute, and Chronic Exercise Training Studieshttps://www.researchgate.net/publication/340670592_The_Impact_of_Physical_Activity_on_Food_Reward_Review_and_Conceptual_Synthesis_of_Evidence_from_Observational_Acute_and_Chronic_Exercise_Training_StudiesExercise Training Reduces Reward for High-Fat Food in Adults with Overweight/Obesityhttps://journals.lww.com/acsm-msse/fulltext/2020/04000/exercise_training_reduces_reward_for_high_fat_food.16.aspx

In this episode, I am very lucky to be joined by client and friend Anita. Anita began her journey with Metabolic Balance 13 months ago; in January 2022.As well as having 2 teenagers , Anita works full time, runs marathons and does regular pilates classes.This is Anita's reflection of her Metabolic Balance journey; her expectataions of the program, what she actually gained from Metabolic Balance, what maintenance looks like now, who she would recommend MB too and why and how it has changed her life.We also talk about the incredible, but underestimated effect that food has on the way that we feel...A big thank you to Anita for joining me on this one to complete the mini series focusing on Metabolic Balance. 

This is episode 3 in the mini series on the Happy Apple, focusing on Metabolic Balance.In this episode, I have the privelage of interviewing Alexandra Brewster. Alex is a fellow Metabolic Balance coach.... but she is also a nurse, midwife, qualified Naturopath, nutritionist, western herbal medicine practitioner an functional medicine practitioner. Alex and I chat about nutrition in general... and how nutrition should be the FIRST port of call in the treatment of disease.We also talk about the Metabolic Balance program and how magical it truly is.... how much power there is in being able to give people the exact prescription for their personal pathology.There's a lot of passion, a lot of information and some real thought provokers in this conversation and I hope you enjoy it.

Following last fortnight's passionate interview with CEO of metabolic balance AUS & NZ Cherry Wills, I thought I'd dive more into the 'what is' side of Metabolic Balance.In this podcast, I dissect the '8 rules' of Metabolic Balance. Together with the personalised food list, the 8 rules is a core componenent of the Metabolic Balance program. So if you are considering Metabolic Balance for you then this is a great podcast to listen to, in order to gain further understanding of 'what a program is like.' This is episode 2 in my mini-series, focusing on Metabolic Balance. 

Welcome to the first episode of the Happy Apple for 2023.I am so pleased to sit down with the head of Metabolic Balance for Australia and NZ - a friend and mentor, Cherry Wills!Metabolic Balance is a comprehensive health program I offer in my clinic and I was trained by Cherry over 5 years ago it 2017.Cherry and I discuss:-What sets Metabolic Balance apart from other 'diets'-How food can benefit in the management of a host of health problems-How food can help people reach their full potential as human beings and be the very best version of themselves....And there are many other passionate interludes in this one as well.If you are curious about Metabolic Balance or merely about the power of food then tune into this one for sure.Happy new year!

This one is especially for those`of you who are looking to make a big health change in 2023. Your success in doing so is dependent not on your exercise, not on your nutrition, not on your lifestyle.... ultimately it is dependent on your mindset. Because its your mindset that will govern all of these elements. I've been reflecting a lot on why some clients make longterm changes... and why others make a change for a season. And mindset is definitely the key. And its not the mindset DURING the process... but having the right mindset from the BEGINING of the process that really matters. Also: my final Metabolic Balance webinar will be held on Monday the 5th of December at 12 noon. I have space for 4 more clients for Metabolic Balance for January. To register for the webinar, email katie@thebalancednutritionist.com.au

A bit of a different episode today and very focused on mindset for change. Self respect and self compassion... you absolutely need BOTH in life and in health. What does self respect and self compassion look like? Why is it critical? Why, without them, do we end up in a spiral of self sabotage? Listen in because this is all covered in this episode!

Not only is just as important... its part of having a healthy relationship with food! You can not have one without the other.Do you 'track' your exercise? I.e. do you track heartrate, exertion, calories burned and other 'numbers'? In this episode I explore how this might be detrimental to your overall health... especially your mental health.Is it more important to you that you burn a lot of calories.... or is it more important that you enjoy what you are doing and listen to your body?Just a few things I ask you to ponder if you choose to tune in to this one.

I recently re-entered the world of 'mainstream exercise' by joining up with a friend at a local gym. I was quite stunned... and disgusted by the marketing that was plastered all over every available space at the gym. Most of it was conflicting nutrition advice and all of it was belittling. It made me think how terrible this sort of messaging is and how things really need to change if we are going to genuinely encourage people to take responsibility for their health.

Why do so many people want to look after themselves better and make better food choices... but don't? Why do many improve their health and food choices for a little while.... but not a lifetime? Because its not really about the food... its about how we think and feel about food. And ourselves for that matter. If you start there, then you will get permanent change. 

This episode is heavily based on the conversations I've been having with clients so far this year. 2 things that are worth 'ditching' for your own health and happiness in 2022. Furthermore, ditching them might actually help you progress and achieve your health and wellness goals... keeping them might be holding you back!So what are they? tune in and find out. 

This episode is for you if you really want 2022 to be different....Are you setting yet another new years resolution to look after yourself better? To get healthier? To find more energy? To be a good example to your family?Well, plan on doing things differently this year.... after all, if you do them all the same way you will be back here again in 2023!My first podcast for 2022, I hope you enjoy!

In this epsiode, I speak on a topic I am incredibly passionate about... 'its so much more than numbers.' There are 2 meanings here... firstly, health is so much more than the number on the scales that stares back at you. In fact, weight might be a completely inaccurate measure of your progress on any journey to a healthier life! (I discuss WHY its unreliable in this episode).... FOOD too, is so much more than numbers! We resort food to calories and macros BUT what we should be concerning ourselves with is what food is doing to our bodies and whether its helping us function better. Because a happy body is a healthy body and a healthy body will ultimately over time find its healthy weight. Tune in and enjoy. 

I am back! With a new name, the Happy Apple and a baby... things are a little different now! However, I'm still following on from where I left off last time - our series on pregnancy, trimester by trimester. In this podcast, Nicole (currently on maternity leave) joins me as a guest and.... so do our babies! Be prepared... there is a LOT of background noise as the girls loudly agree with most of what we have to say about our experiences in trimester 4 as new Mums. if you are currently pregnant this is a great episode for you to tune into as we talk about all of the unexpected things that happened in trimester 4 and those little bits of advice we wish we could have given ourselves before our babies arrived. We also cover off our personal experiences with breastfeeding, weaning and of course, nutrition for the new Mum.I hope you enjoy the show! 

This episode was solo recorded by Katie as Nicole is already on maternity leave, being due a little earlier than Katie.Katie covers off the following in this episode:The 'word' for trimester 3.... intuition! And why this word is so important to keep at the forefront of your mind during this special timeHow your nutritional cravings and requirements will change at this later stage of pregnancyWhat you need to consider supplementation wise at this timeWhat you may want to add to your birthing bagListening to your body and what sort of movement it may benefit from nowCollagen for your own skin and joint health and for baby's What supplements to stop as you get closer to birthing day!Lots of meat in this podcast.... by Katie when she is really in the midst of it at 36 weeks pregnant. Enjoy!

In this episode Katie and Nicole talk about their journey through the second trimester of pregnancy.The word the girls have come up with for trimester 2 in a nutshell being 'contrast.' There is such a huge contrast between the start and the end of trimester 2 on soooo many levels; energy levels, growth of the bump, emotions, exercise, appetite and cravings, supplement requirements.... just to name a few.We cover off all of these topics from our own perspective, sharing tips, research and ideas along the way.Its an amazing 16 weeks and so much changes! This is a long episode but we wanted to cover off all of the important aspects to consider during this very important stage of pregnancy. Enjoy! 

This could honestly be one of our most important podcasts to date!As a society, we spend so much time on the 'journey' to health and weight loss but we rarely talk about the mindset for maintenance itself.Hence, people often end up back where they started from!Join us on this episode of the Nourished Wrap where Katie discussed 10 tips for maintenance so that your journey to find health and happiness.... is maintained for a lifetime and not just a season.

This episode is a follow on from our recent podcast on Nutrition for Preconception.Nicole and Katie discuss their own personal experiences of trimester 1 and incorporate their professional knowledge during this podcast.Nicole sums up trimester 1 perfectly... with 1 word - 'seedy!' This podcast is a little longer than our usual one because we do have lots to say and lots to offer! We cover.....Tips for surviving morning sicknessWhat you should be eating and what you should be trying to avoid where possibleHealthy solutions for pregnancy cravingsSupplementationPeople you may want to consider as part of your 'care team.' Options for gestational diabetes testingAnd a bit about the physical and emotional rollercoaster we both went through during trimester 1... so you are not alone! Tune in and enjoy the show. Obviously, this one is not relevant for everyone but if you do know someone who may appreciate it then share the love! Thanks in advance.

Nicole and Katie are both pregnant!In case you missed it, the girls are currently (at time of recording) roughly 18 weeks along. Optimising health through nutrition has been a hot topic for many months now, so we've decided to break this often overwhelming topic down for our listeners, starting with nutrition for preconception.In this episode Nicole and Katie talk about:-the optimal length of time to allow for the 'preconception' period-what key nutrients to optimise through your diet-what lifestyle habits you might want to consider adapting and why-how nutrition can help optimise your menstrual cycle, assist with egg quality and even benefit sperm health.And ultimately, why its all worth doing before you even fall pregnant!Enjoy and be sure to share this with any friends or family that you know who may be trying to fall pregnant. 

This week on the podcast Katie chatted with Louise Pappas, owner of Studio Pilates Mt Gravatt. We talked about the principles of pilates and why its such an amazing fundamental style of exercise to incorporate no matter what your fitness is. It suits beginners, all the way through to elite athletes. It focuses on strengthening the core and pelvic floor... these muscles are to the rest of the body, what the gut is to nutrition.We loved chatting with Louise because her values around health are so similar to our own. She wants people to move because they love it and because they want to look after their bodies long term... not just for a certain season or to achieve a certain look. This is exactly how we feel about eating healthy!  This was not a conversation about building a Beyonce booty or creating abs in the kitchen. It was way more interesting and important than that. Thanks for joining us Louise! Leave a comment if you enjoy this one!And to find Louise, search for pilates_perfection on social media and contact Studio Pilates Mt Gravatt if you are keen to give pilates a try yourself.