9 Tips To Get A Good Night's Sleep

Getting a good quality and quantity of sleep is pivotal for health and wellbeing. Much about sleep is still unknown, however, we do know that it’s a time when information processes and consolidates, tissues repair and management of hormonal activities occurs 😴

👉🏻 Here are my tips for supporting a good nights rest:

▪️ EVALUATE YOUR ROOM: redesign you room strictly for sleeping. Eliminate distractions like technology, bright lights and/or pets. Sorry @internodie 

▪️ ESTABLISH A ROUTINE: Have set bedtime and wake up time, even on weekends. Set an alarm for going to bed and waking you up. The bedtime alarm is a good reminder to put everything down and go to bed. This will help regulate your body clock. 

▪️ PRACTICE A RELAXING BEDTIME RITUAL: Meditation, deep breathing exercises, aromatherapy can reduce excitability, stress, anxiety helping transition you into sleep more effectively. 

▪️ EXERCISE DAILY: Exercise reduces stress and tires you out promoting better quality sleep. 

▪️ INVEST IN A GOOD BED: You’ll spend around 1/3 of your life in it so it’s worth investing in. @junosleep reached out to me to try their supercharged bed, made from clinically proven Celliant fabric that uses the bodies natural heat and converts it into infrared light to promote recovery. I’ve been sleeping in it for month now and I’ve had some really deep sleeps and noticed I’ve been having more vivid dreams. Juno are offering a $100 discount if you use my code ‘CN21’ at the  junosleep.com.au checkout and they also have a 120 night risk free trail. 

▪️ DRINK HERBAL TEA’S: Be selective as some teas contain caffeine and have a diuretic effect. Tea’s like camomile, valerian root, lavender, lemon balm and passionflower have been known to help with sleep. 

▪️ LIGHTING: Our circadian rhythms and melatonin production are influenced by light cues, therefore, seek out soft warm lighting and avoid bright or flashing lights before bed.

▪️ AVOID CAFFEINE OR STIMULANTS AT LEAST 8-HOURS BEFORE SLEEP: It takes 6hours for the concentration of caffeine in the body to be reduced to half. Caffeine taken less than 6hrs before sleep has the equivalent loss of 1hour sleep.

▪️ WAKE UP NATURALLY: If you’re sleeping hours permits it, sleep with the blinds open to allow the morning blue light from the sun to wake you up. It’s also worth being picky about your alarm clock noise. I personally prefer a progressively louder sound from nature or a favourite song to wake me up and put me in a good mood, opposed to the standard fog horn or ear penetrating buzz that comes standard with your phone. 

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Mens Health Magazine Article: Can You Train For A Marathon, Without Sacrificing Your Hard Earned Gains?

MH: How can men train for endurance events, such as a marathon, in the gym with supplementary exercises?

CN: A supplementary exercise like strength training can be advantageous for marathon runners. It’s not only beneficial from an injury prevention perspective, but it can also make you a stronger, faster and more efficient runner. Focusing on compound (multi-joint) exercises that are more specific to running like hip, glute, calves and corset dominant work is a good starting point. Squats, deadlifts, walking lunges and planks are some examples of these. With stronger muscles, tendons and joints you will be more resilient to the demands of endurance running.


In your opinion, is it possible to be fit and strong or is there a trade off when training for either outcome?

Well, it depends how you define fit. Take CrossFit athletes for example, they are trained across multiple components of fitness, e.g. strength, power, speed, endurance, coordination etc. In my opinion, being proficient across multiple domains can be challenging because of this ‘trade-off’. Physiologically speaking, when you train a fitness component specifically (e.g. strength, agility, speed, power etc), your body will adapt accordingly.

For example, endurance runners adapt very differently to power lifters in response to their training stimulus. This example demonstrates there is a trade-off depending on which training component is prioritised. This stresses the importance of training specificity (training that’s relevant to your sport or goal) so your physical adaptations favour your goals or sports performance, not hinder them.

Can an athlete achieve muscle hypertrophy (growth) whilst simultaneously preparing for an endurance event? If so, how is this achieved?

It is possible, however training specifically for an endurance event, like a marathon, doesn’t favour muscle hypertrophy (growth of muscle cell size). Therefore, the athlete would need to undertake some form of hypertrophy favouring resistance training simultaneously whilst consuming adequate amounts of calories (and protein). Muscle hypertrophy training is typically 4-8 exercises with a moderate to heavy load, 3-5 sets, 8-12 reps with 1-2minutes rest between sets. If muscle hypertrophy is the goal and focus, it would be wise to seek professional assistance with programming to get the right balance between hypertrophy and endurance training.  

What would a day on a plate look like for you?

Nutrition for me changes depending on my goals. Once I have established a goal, I plan my daily meals to correspond with my calorie/macronutrient requirements, and repeat daily. Automating this process eliminates variables, minimises the guess work and saves time and effort. Currently I’m happy with my body composition, so I’m aiming for maintenance calories (approximately 3000-3200 calories and aiming for 200g of protein a day).

Currently my average day looks like this:

Meal 1: Coffee with milk.

Meal 2: Eggs, sauerkraut, beetroot, almonds, bacon, avocado.

Meal 3: Protein shake or bar.

Meal 4: Pre workout meal- Meat, vegetables, sauerkraut, beetroot and carbs.

Meal 5: Post workout meal- Meat, vegetables, sauerkraut, beetroot and carbs.

Meal 6: Super protein shake (blend, protein powder, cinnamon, turmeric, spinach and LSA mix)

Meal 7: Greek yogurt, blueberries and peanut butter.

Similarly, what would a week of training splits look like for you, specifically when you were preparing for an endurance event?

My training remains resistance focused as I am running the ASICS 10km distance.                                                                    

Monday: Bodyweight Pull

Tuesday: Hypertrophy Legs

Wednesday: Bodyweight Push

Thursday: Hypertrophy Pull

Friday: Run + Mobility

Saturday: Hypertrophy Push

Sunday: Run + Mobility

For the full article click here: https://www.menshealth.com.au/can-you-train-for-a-marathon-without-sacrificing-gains

Delaying gratification and success

Studies show that people who learn to delay gratification thrive more in their careers, relationships, health and finances. The ability to delay satisfaction is a difficult skill to develop, especially in a technologically developed world where we can promptly get what we want eg communication, transportation, online shopping and Uber eats. This places the onus on us to make more conscious efforts before giving in to our temptations.

How does one improve their ability to delay gratification?

Make small promises to yourself and implement action until you can convince yourself that

👉🏻 1. Yes, it’s worth the wait and

👉🏻 2. Yes, I am capable of doing this.

👉🏻Eg. I will exercise straight after work instead of sitting in front of the TV. Consistent efforts and a boost in post-workout endorphins will show that it’s worth the wait and that you’re capable of doing it. 👊🏻

❗️and no I did not eat all the food in front of me, I delayed gratification. Feel free to ask @streettalkespresso 😉


5 Reasons why you should do reformer pilates

If you’re searching for a mind-body practice to improve core strength and poise, then reformer Pilates is the practice for you.

1. It’s appropriate for all fitness levels.

The reformer is a bed-like frame with a foot bar and a sliding platform that moves back and forth on wheels. The springs are directly attached to the sliding platform and regulate the resistance of the carriage. This makes it low impact, meaning that it’s suitable for people of all skill and strength levels to work out.

In fact, the reformer was created by Joseph Pilates during WW1 to rehabilitate bed bound soldiers injured in battle. If bed bound and wounded soldiers can do it, so can you!

2. It’s versatile.

Exercises can be performed seated, standing, laying down, and you can be pushing or pulling. This gives you the ability to use every muscle group. It will test your strength, co-ordination, balance, flexibility and endurance and provide a great whole body workout.

3. It helps you develop a rock-hard and symmetrical core.

There’s no escaping your abs in Pilates.

It involves a lot of core work. As such, it aids muscle development in that area and creates a more balanced body.

4. It improves coordination.

Pilates involves controlled movement, rather than rushed exercises (let’s be honest, who hasn’t zoomed through those last squats at the gym when you just want to finish up..).

It’s this control that makes your stronger, and more coordinated.

Plus, your breath works in synergy with your movement. This promotes oxygen delivery to the muscles and encourages you to brace your core to support your movements and allow you to explore greater ranges of motion.

5. It’s fun.

Last but not least, it’s genuinely an enjoyable workout. The movements are diverse, and the stretching component will leave your body feeling amazing.

Reformer Pilates may look deceivingly easy, however, I assure you that everyone can be challenged and I encourage more guys to try it out.

Post written by @chrisnayna

Big thanks to KX Pilates Knox for making us fall in love with reformer Pilates! If you’re looking for an awesome studio, these guys are our go-to.




6 Benefits of Massage Therapy

When it comes to training I’m very open-minded. I’m willing to give all things a go. I find this approach to training keeps me interested, continuously learning, keeps my body adapting in different ways, whilst meeting new people and environments. I am now coming to the end of my 6-week strength training program which I have found to be quite demanding on my muscles and joints. Apart from my usual recovery methods of eating real food, hydrating, stretching, moving, compression, sauna and spa. I like to treat myself to the occasional massage.

Massage therapy is one of the oldest health care practices in history. Chinese practices dating back more than 4000 years ago and continuing to advance today.

Massage is known to:

-       Promote circulation

-       Reduce muscular tension

-       Enhance tissue healing

-       Stimulate the lymphatic system

-       Reduce stress hormones

-       Increase joint mobility and flexibility


Thanks blys for the home visit and supporting my recovery.


Find blys at: https://getblys.com.au/

Instagram: @getblys

Satay Chicken Zoodles

This recipe was created to provide health conscious people with a satay dish that contains very little sugar. Packed with protein, vegetables and flavour this recipe is extremely easy and cost-effective.

For vegan and vegetarians simply substitute the chicken for plant-based protein sources such as tofu, tempeh and falafel.




·       2 tbsp sesame oil

·       2 cloves of garlic, minced

·       2 large zucchinis, spiralized

·       2 large carrots, spiralized

·       1 large capsicum, sliced

·       1 brown onion, diced

·       1 large chicken breast, sliced 

·       3 tbsp sesame seeds

·       1/3 cup peanuts


Satay Sauce:

·       1/2 cup peanut butter

·       1/3 cup salt reduced soy sauce

·       2 tbsp sesame oil

·       4 tbsp rice vinegar

·       2 tsp ground ginger

·       1/2 tsp chilli flakes


·       Sesame seeds

·       Spring onion

·       Coriander

·       Toasted peanuts 



1. Add sesame oil to a pan on medium heat. Add sliced chicken breast, diced brown onion and minced garlic to the hot pan. Cook until chicken has bronzed.

2. Add spiralized carrots and stir through until wilted, then add capsicum and spiralized zucchini. Once vegetables have softened empty into a large bowl.

3. In a small pot on low heat add peanut butter, sesame oil, rice vinegar, soy sauce, ground ginger and chilli flakes and stir through until it turns into a thick sauce. Note: excess heat or over cooking will turn the sauce into a paste, if this happens just add a little extra soy sauce or rice vinegar.

4. Mix the sauce with the chicken and vegetables and plate up. Garnish with the optional sesame seeds, spring onion, coriander and or toasted peanuts (I used all of the above :))

Prep Time: 20 min  

Serves: 2-3



Keeping fit and sticking to a diet is quite often the last thing on your mind when travelling. It’s a time to escape the status quo, relax, explore and give in to calorie dense temptations. While relaxing and enjoying life is certainly important, if you travel regularly for your job or are working towards getting fitter and improving your diet, travel can throw a spanner in the works when it comes to achieving your health and fitness goals.

As a personal trainer and an avid traveller, I have put together my must do’s to stay fit and healthy while travelling.

1. Preparation:

- Pack appropriate active wear and a good pair of training shoes – great for training, walking, exploring and to wear during transit too.

- Choose your travel companion wisely. I’m most compatible with the early bird who likes to explore and keep active. Where possible, opt for someone who’s on the same page as you (i.e. maybe not the nocturnal party animals).

- Throw some lightweight equipment like resistance bands and a skipping rope into your luggage. They will increase your exercise options and will require less space in your suitcase than your hairdryer.

- Pack supplements. Depending on where you are travelling to, you may not always have access to the best quality or quantity of food. I like to travel with supplements to make sure my body remains nourished and functioning optimally. I usually pack fish oil, super greens, protein powder, and multivitamins.

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2. Training:

- You got space. You got a gym! You don’t need expensive equipment or a traditional gym to workout. All you need is a little bit of willpower and creativity. Here are my four favourite workout options:

The 100’s game: Choose 5 basic movements (eg. body weight squat, push up, glute bridge or burpees) and complete 100 repetitions in as few sets as possible. Do not move onto the next exercise until all 100 have been done.

Sally up challenge: If you don’t know the song ‘Flower’ by Moby I suggest you download it before you travel. Moby will be your instructor. As the lyrics go, “Bring Sally up and bring Sally down” you will action the movements accordingly. Most exercises will work for this song, for example, sit ups, push ups, dips, and squats. Test yourself. See if you can complete the entire song.

Youtube is a great resource if you have access to wifi. Searching for a hotel room, bedroom, lounge room or body weight workouts will give you plenty of options to choose from.

Make the most of your surroundings. Do some research. Explore, walk, run, climb, cycle or swim, be active in as many ways as you can.


3. Nutrition:

This is the hardest part so don’t freak out. No one expects you to count calories or meal prep on your holiday. However, sticking to a few simple rules can save you a lot of catch up time and effort in the gym when you return home.

- Eat whole-food where you can. Prioritise unpackaged and unprocessed meat, vegetables, fruit, seeds and nuts and select nourishing, colourful food to fuel your body.

- Utilise the kitchen and pack snacks. A visit to the local supermarket can prevent you from eating junk food, provide you with healthier options and save you a lot of money. I like to pack protein bars, mixed nuts, and seeds.

- Stay hydrated. Pack a travel drink bottle that you can empty before checking in and fill up when checked in. I travel with my protein shaker. I assure you it will pay for itself.

- Avoid liquid calories. Alcoholic beverages, juices, and smoothies can pack a caloric punch.

- Be picky when ordering. Ask for dressings, sauces or cheeses on the side, especially when travelling in the USA.

- Eat breakfast. Meal timings can be very unpredictable so make the most of the hotel breakfast.

Be mindful of the choices you make and find the healthy balance between ‘all or nothing’. It will provide you with the best of both worlds.

Christopher Nayna

(RN, PGC Critical Care Cardiology, PT - Cert III/IV Fitness)

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Chicken and Turmeric Bone Broth

Bone broth is a great nutrient dense addition to soups, stews, sauces and curries as it’s full of protein-rich compounds and minerals (calcium, magnesium, potassium and phosphorous). 



Here is a quick and easy bone broth recipe I created. 



- 500ml Bone broth (Melbourne made @thehappymammoth premium, organic and grass-fed beef) 

- 1 clove of garlic

- 1 tsp fresh ground ginger 

- 2 sprouts spring onion

- 1/4 tsp Turmeric 

- Sprinkle of Himalayan salt 

- 100g chicken breast (I used roast chicken) 



1. Add all ingredient into a pot on medium heat and simmer for 2-3minutes. Wait for it to cool down and eat. Simple 👌🏻 


Serves: 2


For more information about bone broth check out: Happy Mammoth Organic Bone Broth