Good health is the most important thing in life.  

To have the best chance at a healthy and fulfilling life, good nutrition and exercise are essential.  It's never too late to start and you are never too old or unfit to decide to move it, or lose it!  And we can always make time - like the cartoon says - What fits your busy schedule better, exercising an hour a day, or being dead 24 hours a day?  We know what we will choose!  Read on for the latest fitness information.  For more about Nutrition, check out the Australian Government website on good nutrition for everybody.  Or need help and be accountable?  Contact Karen at 

We are sure you have all heard about CORE training and PELVIC FLOOR muscle?

They have been the fitness buzzwords for many years now.  But do you really know what it means?    As these muscles are essential to good health, good posture and stability and general wellness, you should be aware where, what, when and how!

PELVIC FLOOR MUSCLES are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women. Click here to read more about this important muscle - to help you strengthen this and all core muscles, you could try our Pilates sessions or one on one Personal Training. 

WHAT IS MY CORE?    Think of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities. All our movements are powered by the torso – the abdominals and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more.

Your core muscles are the muscles deep within the abdominals and back, attaching to the spine or pelvis.  Read more about your core at this link, or for exercises to help strengthen these muscles, why not try Pilates classes or Personal Training.

CHECK OUT DIAGRAM BELOW OF YOUR MAIN CORE MUSCLES.  For more detailed information, go to the Continence Foundation of Australia's website.


When I was a kid we were encouraged to eat all the food on our plates before we could get dessert or even to leave the table.

We always used to fill our plates up, preferring to have one large serve than smaller first serves and going back for more if necessary (having said that, serving sizes are massively larger NOW than they were 40 years ago!).

Personally I hate throwing out food, I feel guilty and also frustrated seeing good food being thrown away knowing that children all over the world don’t have enough nutrition to get through their day.

Over the past few years I have seen this with clients and it is often a cause for weight gain –hence put food to waste or waist?

Many times clients (and I have done this myself – we are all human!) have seen something tempting in the supermarket on sale and have bought it home only to remember it’s not an ideal option (especially if trying to lose weight).  But instead of ditching it (and let’s face it the likely cost was only about $2), they felt the guilt of waste so ate it and kept it on their waist!  Even when suggesting to give it away to someone else in need, it often fell on deaf ears!

This could simply be a contributing factor as to why many parents put on weight once they have children. All the leftovers, half sandwiches, yoghurt at the bottom of the tub, a few chips or biscuits left in the packet, half eaten fish fingers, that few mouthfuls of drink.  These are often consumed on the go and on top of their own meal. If you’re the type of parent that hates to see food wasted, and you would rather eat it than throw it out, all this food ends up adding up to many extra calories over a day. 

 How to remove the guilt and keep the waste off your waist!

  • One thing to remember, whether you eat it or not, it is still wasted as it’s not going to get to starving children.
  • You feel like you are wasting money however try and add up two tablespoons of left over mash potato, a bit of meat left on a bone and 10 peas! Really?  If you can even work that out, good on you.  Let me hazard a guess - $1 (and I feel like I am exaggerating here). 
  • You were taught to leave nothing on your plate regardless of whether you are full or not – remember you are allowed to leave food on your plate (and preferably save it for lunch tomorrow or if not possible, compost it.

How can we do something about the waste?

  • Write a shopping list when you visit the supermarket.
  • Don’t go shopping when you are hungry
  • Meal prep and freeze any food you don’t plan on immediately eating.
  • Store food correctly and hygienically.
  • Reuse leftovers for lunch or dinner.
  • Compost spoiled fruit or vegetables.
  • Donate unwanted food.
  • Eat less meat and fish.

More information at

 How can we fix the Waist?

  • Make sure you serve correct portions and serving sizes
  • Shop carefully with a list and a plan
  • Food preparation
  • Read food labels
  • Eat until 80% full – don’t keep going until you can’t eat any more!

Need help?  Contact Karen at Weight No More weight management consultancy for weight management and nutrition coaching as well as Personal Training.  Call for information or check out the website