Archives for posts with tag: healthy eating


When was the last time you ate so much you thought you might pop?

We’re all guilty of the occasional blow-out. There’s nothing like a wine and cheese night, indulgent evening with girlfriends, or Christmas lunch to get us groaning about over-eating. How did you feel the last time you over-ate? Perhaps you were a little sheepish, perhaps a little annoyed at straying away from mindful eating habits. Or perhaps you were overcome with feelings of guilt or shame.

Eating disorders are tricky to define. We tend to categorise eating disorders into variations of two common conditions: bulimia nervosa and anorexia nervosa. What most of us don’t realise is that eating disorders don’t always manifest themselves as these conditions. Compulsive over-eating is an insidious and often-overlooked disorder that many women suffer from, often without ever receiving treatment.

Don’t be alarmed: when you intermittently eat that little bit too much on social occasions, or if you spend the occasional day parked in front of Netflix pigging out, it’s unlikely that you’re suffering from an eating disorder. Over-eating on occasion is normal. Eating as a response to both negative and positive emotional stimuli is also normal. Our cultural child-raising behaviours mean that we’re programmed to feel nurtured, comforted, and rewarded with food from a very early age.

So how, then, can you spot a compulsive over-eater? Compulsive over-eating is defined by a set of common behavioural, physical, and emotional symptoms.

Behavioural Symptoms

  • Inability to stop eating or to control what you’re eating
  • Eating large amounts of food in a short period of time
  • Eating to the point of feeling uncomfortable
  • Hiding or stock-piling high calorie food to eat in secret
  • Eating normally in company, but excessively when alone

Emotional Symptoms

  • Feeling negative emotions that are only relieved by eating
  • Feeling embarrassed by how much you’re eating
  • Feeling ‘numb’ or ‘taken over’ during a binge
  • Feeling consumed by guilt, disgust, or depression after over-eating

Physical Symptoms

  • Binge consumption
  • Involuntary vomiting
  • Frequent excretion
  • Irregular periods
  • Bloating
  • Heartburn

These symptoms tend to occur a minimum of three times per week in women suffering from compulsive over-eating disorders.

Often those suffering from these disorders hide their symptoms from friends and family. Women who compulsively over-eat are often a healthy or ‘normal’ weight. The causes of compulsive over-eating disorders don’t make diagnosis any simpler: causational influences are a web of social, cultural, psychological, and biological risk factors unique to the individual. The good news? There are a number of warning signs that can help identify a compulsive over-eater including:

  • Finding collections of empty wrappers and food packages
  • Noticing a rapid depletion in the cupboard and refrigerator
  • Finding hidden stashes of high-calorie foods

Recovery from compulsive over-eating is both possible and probable. Overcoming an eating disorder isn’t impossible, but it is difficult. The key to recovery is to develop a healthier relationship with food. It’s important that your relationship is based on nutrition, not emotion.

Recovery Tip: Mindfulness. Lift the ‘numbness’ that occurs when you binge. Mindful eating works by making you present and aware of what you’re consuming, and how much. Slow down and savour the flavours and textures. Pay attention to how you’re feeling, what you’re thinking, and how full you’re becoming.

Recovery Tip: Urge Surfing. Think of your urge to binge as a wave that will pass over you: crest, break, and disperse. Take meditative time to observe the urge as it progresses. When you don’t push yourself to battle, judge, or ignore it, you’ll find that it passes faster than you expect.

Recovery Tip: Distraction. Use external elements to distract your attention from the urge. Take a walk, call a friend, watch a movie, read a book: anything to catch your attention until the urge passes.

Recovery Tip: Record. One of the best ways to identify your triggers and binge patterns is to keep a mood diary. Note the things that triggered the binge, how they made you feel, what you ate, how you felt as you were eating, and how you felt once the binge had passed.

It’s vital that women suffering from compulsive over-eating disorders are given support and access to treatment. If you, or someone you know, is suffering from this or another eating disorder, we encourage you to seek help from a friend, family member, or health professional.

Written & published by Maddie Brymner



We thought this week we would address a topic that we know everyone struggles with in their health and fitness lifestyles. The basic question of, what is right for me??

We’ve heard of cross fit, interval training, paleo diets, purely weight training, no carbs, liquid challenges, whole 30, lite n easy… the list goes on! There’s a million different lifestyle choices to choose from, but what makes it right for you?

There’s been success stories from each of these lifestyle choices and it can seem difficult to crack down on exactly which choice is the best suited to you and your life.  For example, the paleo diet can work wonders on people with hidden allergies or low tolerances of lactose or gluten or whatever it may be, causing them to get maximum results from their training and make them feel at their best when they are following a paleo diet. Although, for someone who may not have any allergies at all, this could appear difficult for them to feel satisfied or have enough energy to complete their daily training. This doesn’t mean you’re doing it wrong or that the lifestyle choice is a fad, it simply means it isn’t right for you!

So here’s a few tips to find out exactly what’s right for you and how you can achieve your optimum healthy lifestyle!

-Chat to your doctor, next time you’re at the doctor have a chat to them about a few lifestyle choices that you are thinking of making and based on your health history they will be able to advice you whether it is a good idea or not.

-Do your research, read reviews, talk to people who have done it before. Gather all the information you can and assess the choices then.

-Keep a health and fitness diary. Write down your activities, what you’re eating and how you feel, this will be a good indicator of what training/ what foods are right for your body and how it functions.

-Trial and error. The only real way to know if something works or not is to trial and error! Try it out, if it doesn’t work for you, don’t beat yourself up over it, simply try something else!

Most importantly though, don’t get caught up in fad diets or starvation techniques and wonder why you’re not achieving the results. Keep it healthy, keep it reasonable, you should be able to judge what you’re body is capable of and what it requires for optimum performance.

Here’s to a happier and healthier lifestyle foxes! We’d love to hear from you, send us a personal message or wall post with what healthy lifestyle works for you and we can build our own feedback forum! 


By Zoe Kirby


Summer bodies are made in the Winter!  It has been particularly chilly lately, so now is perfect timing to tackle the problem head on and avoid weight gain and inactiveness throughout the Winter months! We all know how hard it is to get out of bed and pop the gym clothes on, I mean it’s the last thing you want to do when it’s below ten degrees! Here’s a few tips to avoid this happening and to get you back on the active bandwagon!

Well a lot of you are already doing it, attending an indoor gym is a much easier way to stay out of the cold and really it is no different than coming in Summer! The hardest part is that initial step out of bed, once that is over the rest is easy! No embracing the elements, we’ve made it as easy as possible for you!

Try as hard as you can to stick to your regular exercise routine, if you were undertaking regular morning walks but it’s a tad too cold to embrace the elements, do your morning walk through the local shopping centre! Or undertaking some indoor spots/ aquatics in a heated pool.

Or if leaving the house is still too much to take in, try out some of the at home exercise dvds for something new, do some in house circuits or even just have some fun with your children.

We know that motivation is the hardest when it is cold outside but these few things can make that a little easier for you. Even make the most of it and train with a friend or your partner, then when you’re tempted to slack off and stay in bed they are there to stop that from happening!

Another habit we all pick up in Winter is stodgy foods! Something to warm our bellies! And we know that salads can seem like the last thing you want when it’s cold. Try your talent in the kitchen and whip up some scrumptious vegetable soups, they will keep your fiber and nutrient levels up without having to force feed yourself some cold veges or load up on calories!

Try these tips out and let us know how you go! If you’re in need of a new fitness program, let us know here at Fernwood Morayfield and we can help you out!


By Zoe Kirby




It’s the second game of Origin this week! Go Queenslander!!  Origin brings a perfect time to catch up with friends whilst watching number two of three ultimate games of the year! And well we all know what footy and friends leads to.. binging! Whether it’s beer, chips, pizza.. none of it is ideal for your usually healthy Wednesday! Instead of feeling lousy the next day (hopefully not because we lost), wake up feeling fresh after Origin with these few tips that will enable you to enjoy some deliciousness without the calories! You’re friends will love you for it too!

Instead of reaching for the burger rings or extra salty packet of chips… have some original corn chips! And make your own delicious salsa.  All you need to do is whip up some tomatoes, a red onion, jalepeno peppers, a clove of garlic, red wine vinegar, spritz of lime juice and salt and pepper to taste all smashed in your blender! Wa-la! Delicious fresh ingredients turned into a yummy dip for your mates to tuck into.

Start off your night a little earlier and instead of ordering your pizzas (let’s face it it’s a pain trying to get through to them anyway, let alone wait your turn for your pizza), make your own! All you need is some tortilla wraps that can be used as a pizza base, fresh tomato sauce and whatever yummy toppings you like! Everyone can add whatever toppings they like so nobody has to sacrifice eating a pizza that they hate and it’s a bit of fun to get everyone in the origin festivities!

Drinks wise, a beer or two won’t harm you on a special occasion. Although, limit how many you have and opt for a lo-carb beer. Alternatively, make some delicious fresh fruit punch with soda water and vodka for a tasty low calorie drinks choice for guests.

And don’t forget to still drink plenty of water, you’ll need it after all the screaming at the television!

Most of all, enjoy the game! Have fun, you’ll feel great the next day if you released lots of happy endorphins!



By Zoe Kirby


School holidays are upon us already! Now we know it can be hard to maintain a healthy eating and exercise routine when you’ve got the little ones but we are here to give you some exercise and eating tips for when you are busy running around with the little ones.

One of the hardest times is when the kiddies are inside with their friends watching television. You might be tempted to just have a sit down and chill with them, whilst this is ok for a little while, it’s not ok for the whole day! Use this time to do some productive things around the house, like all the vacuuming and maybe give the house that Spring clean it’s due for! It’s a good way to burn a few calories and get the chores done!

Maybe the little ones are playing outside on the trampoline or running around, instead of watching them from the kitchen window- go and join in! The kids will love spending some active time with you and hey look, there’s some more calories burned!

Take them out somewhere to enjoy the sunshine before the Winter months come into sight, play some beach volleyball, take a trip to the park, or go on a bike ride picnic! Ask them what they would like to do with you to get active, they will love that they get to take part in some fun active time with their mum!

Eating wise, it will be easy to snack on what you’re making the kiddies and being school holidays- chances are they won’t be as healthy as what they usually would be! But if you can, make them healthy as possible, the little ones will have much more energy and be in better moods! Healthy sandwiches on rye, or fun wraps and tacos! Or if you really must eat differently to the kiddies- take advantage of all this time on your hands in the house and get cooking! Use the time to create lots of delicious yet healthy meals and snacks.

But what we would really love is for you guys to still be visiting us in the gym! We love having all our members in-we get lonely otherwise! So pop your kiddies in the crèche- chances are they will love an hour or so meeting some new friends and enjoying all of our crèche facilities. And you still get your workout in!

Our crèche times are:

8-45-10.45am Mon-Fri

10.15- 11.45am Mon- Fri

8.30-9.30am Sat

9.30-10.30am Sat

Give us a call on 5433 1187 and book your little ones in today!

Enjoy some time with your kiddies and make the most of it!


By Zoe Kirby



I don’t think we could count the amount of fad diets that have come across our eyes in magazines, social media and even the news… how do we know which one will work? Which one is healthy?

In particular, recently there is a lot of people doing the paleo diet. Which is actually one of the smarter of the fads that we have come across! What is it exactly? Well it is about cutting back to basics, back to caveman times and only consuming the foods that we naturally would have acquired without all the preservatives and mass producing factories that we have today.  It involves a lot of vegetables, fruit, nuts, seafood, seeds, meat, poultry and eggs.  The whole goal of the diet is to avoid foods such as dairy products, peanuts, potatoes, refined sugar, salt, grains, alcohol and processed foods.

It has been known to help all sorts of health issues from asthma, migraines, bloating, high blood pressure and allergies.  Of course it also aids in weight loss and muscle build.

Sounds pretty amazing right? Well yes, there has been numerous amazing results but this is not to say that it works for everybody.  Everyone has different body shapes, mechanisms and tolerances.  We think there is no harm trying paleo out, but if you need to adapt it to suit you-go for it!

Everyone is different and different things work for different people.  Have a chat to our Food Coach and we can work out together the best eating plan for you!

Have you been on a diet recently? Paleo? Has it worked well for you? We would love to hear from you to see how you went!

Happy eating foxes!


By Zoe Kirby


As the weather continues to warm up, that morning tea or coffee is becoming less necessary! Yes we know how much you ‘need’ your morning coffee, but how about if we could tell you of something that gave you the same energy booster, if not MORE of an energy booster AND that boosts your health and nutrition intake at the same time! Yep you guessed it, smoothies!

You’ve heard about them, you’ve seen them on instagram, you’ve gawked at them on pinterest, but what really is so great about them?

Depending on their contents, they can be a fantastic way to get an amazing source of nutrition packed into one small and surprisingly yummy drink!  Choose a healthy base such as coconut water, almond milk or even just water, choose your super charged vegetable such as kale or spinach, pick a yummy fruit, possibly a banana or some berries. Next job- supercharge it! With what we like to call super foods, such as protein, spirulina or acai berries. If it’s not sweet enough for you, you can add a natural sweetener such as honey or stevia.

But don’t let that recipe base stop you from putting more in your smoothies! Change it up a bit, use more fruit and vegetables, more super foods and well whatever you like, as long as it is clean!

Below are some fantastic recipes for super green smoothies that will give you an incredible energy kick!

Green Smoothie Recipes

These green smoothies are a great, healthy way to start your day off, without the caffeine. You can even add in your protein powder to your smoothie to give you an extra protein and energy boost after a workout.

Now if you’re anything like me, one smoothie a day just isn’t enough! Throughout the day, maybe when you are craving a soft drink, reach for the blender instead and make yourself a yummy fruit smoothie! You can always make it in the morning and take it in a jar for work if you’ll be in the office.

Mango and Mint Smoothie

Smoothie on the run

Or throw in whatever fruit you have in the fridge, using up your fruit stock and getting a yummy treat at the same time! So for a yummy snack that’s filled with nutrition, what are you waiting for? Grab that blender!


By Zoe Kirby