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How to Diet Right


Dieting can be a tricky topic to wrap your head around, especially for people trying to make a change for the first time.

There is a lot of information out there! Some good, some bad, some just weird.

So where do we start?

To start any diet and more importantly be successful with our ‘diet’ we must understand the following factors.

  • Who are you? Not in the philosophical sense, although this may help ultimately around your dieting habits, but who are you in regards to the habits you keep, what behaviours do you regularly engage in, how do you speak to yourself, what is your past history with dieting, what are your pitfalls – cravings, sweet teeth and the like.
  • What is our goal? This is a crucial step in understanding what approach we need to take. If we have a clear goal, and an actionable plan, we have direction and a way to get to our destination!
  • What is our why? Everyone has different reasons for starting a diet, what is yours? Understanding this can be the difference between adhering to your diet or going off the band wagon. Having a solid why behind your actions can keep you moving in the right direction even when motivation ceases. Don’t know how to find yours? Check out our blog here.
  • What makes a diet?– This involves our understanding of the variables of dieting – calories, protein, carbs and fats as well as strategies to enable us to be successful. So let’s break these down!


Calories are made up of the proceeding macronutrients – proteins, carbohydrates and fats. Calories are a form of energy.

To calculate how many calories, we must understand the following:

  • Protein – has 4 calories per gram
  • Carbohydrates – has 4 calories per gram
  • Fat – has 9 calories per gram

That means if we had.

100g of protein (400 calories), 120g of carbohydrates (480 calories), and 40g of fat (360 calories) – the total calories across out day would equal

400 + 480 + 360 = 1240 calories for the day.

Now this is low in my eyes but this is the topic of a blog for another day.


6 foods to make a part of your daily high-protein diet - Times of India

Protein is essential for a large proportion of the everyday chemical reactions that keep us ticking. Outside of just the well-known muscle building properties protein can also assist us in

  • Cell development
  • Improved bone health
  • Immune system booster
  • Metabolism booster
  • Injury healer
  • + more!

Protein is essential in our lives, every day.

Depending on your goal will influence how much protein you have. Ranges between 1.4g to even 3g per kilogram. This means if your 100kg you can have between 140 to 300g per day. This may also look like 30-40% of the dietary intake.


Are Carbohydrates Good or Bad? - Diagnosis Diet

Carbohydrates come in the form of mouth-watering foods such as pizza and potatoes, however much healthier alternatives such as fruits, vegetables, legumes and grains also contain a high amount of carbohydrates.

Within the human body carbohydrates are broken down to simple molecules called glucose. Glucose is a substrate we can store in our muscles and livers to again supply us with readily available energy and hormone secretion. Hormones such as insulin, are useful for transporting glucose out of our blood stream and into and our muscles and liver for energy.

Carbohydrates are not inherently bad; it is the quantity rather that can be damaging. Much like any macronutrient in this, or any venture we take in life, there is a line between not enough, enough and too much.

For most people carbohydrates will constitute the bulk of the diet ranging from 40-50% or 2-6g per kg.


The fats that love us back - Healthy Food Guide

Fat is a powerful energy source particularly for aerobic based activities. Within the context of fats there are many different types, these range from saturated, unsaturated and transfats to keep this blog simple to understand we want to have a lot of unsaturated fats (olive oil, nuts, avocado), moderate the amount of saturated fats (red meat, bacon, cheese) and aim to avoid transfats (vegetable oils, frozen pizzas).

A healthy recommendation of fat is between 25-40% of your total calorie intake. Keep in mind that fat is higher in calories per gram of fat. The benefit of fat is that it is highly satiating meaning it will fil you up!


Now remember how we set a goal above? Well now we have a novel understanding of calories and macronutrients, we now must apply them to our goal.

For weight loss and weight gain – that is to change our body composition by losing kilograms or gaining them on our body we must change how much we eat!

  1. For weight loss – we must abide by a calorie deficit
  2. For weight gain – we must abide by a calorie surplus

Two different strategies, yielding different results.

As a general rule of thumb before and during any endeavour we must track. This may be in the form of body weight, body measurements (girth, skin folds), photos of your body, measuring skin clothes e.t.c.. This allows us to put data our chosen goal.

If we take tracking body weight, I would propose you do this at least 4-5x per week to take an average of your weekly weight. From here we can assess how our dieting intervention is working, if we are gaining, maintaining or losing weight. This then allows us to make informed decisions regarding our diet as to if we need to change or remain the same.

At the end of the day, the success of a diet depends on how adherent you are. If you stick to your chosen diet one day out of the week, how successful do you think you will be?

Correct answer = not very

We must choose diets that are appropriate for our lifestyles, that we can envision sustaining long term and incorporating what we have learned so we may keep our desired bodily changes. Otherwise, what is the point?

Health is not a fixed point, rather it is a continuum, once we view it as such, we can start making habits, putting in place long term strategies to enable us the best change at a healthy lifestyle.

The answer to your question “Which diet is best” is simply – it depends on the person.

Understand yourself – who you are dictates what you will likely be successful with in terms of dieting. Then it is about building a diet that is sustainable around you!

If you want to know more or still don’t know how to apply this to you specifically, feel free to reach out!

ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Stay Active, Stay Healthy.

Do you know what cardiovascular disease, diabetes, obesity, colon cancer, high blood pressure, osteoporosis, lipid (cholesterol) disorders, depression and anxiety all have in common?

They are all increased by being inactive!

60-85% of the people in the world both from developed and developing countries lead inactive or sedentary lifestyles. That means you, sitting there reading this blog may be part of that statistic.

Physical inactivity has given rise to the host of chronic diseases that I listed above; these chronic diseases are for the most part preventable!

These diseases have become the leading cause of death in every part of the world, and I will repeat, these are PREVENTABLE.

What are some of the major complications that lead to all these diseases?

Being inactive can lead to:

  • Losing muscle strength, endurance and flexibility
  • Brittle bones
  • Altered Metabolism
  • Decreased immune system
  • Poor blood circulation
  • Increased inflammation throughout your body
  • Hormonal Imbalances

The more sedentary you are, the higher the risk of these complications and diseases.

So what can we do?

  • Get moving! Check out the current guidelines in my blog here.
  • Change your diet! Look for a wholesome diet that includes major whole foods such as vegetables, fruits, meats and
  • Start small and build – our everyday activities can lead to big results when done right – instead of parking as close as possible at the shops, opt for a spot further away, keep moving whilst watching tv, get up out of your chair regularly and walk at work, take the stairs instead of the elevator, walk during your lunch break, stand when you’re talking on the phone

The choices we make on a daily basis can determine whether we are successful or unsuccessful. Just because we are lazy and lay down to watch TV or park close to the shops every once in a while will not lead us to ill health, instead it is the accumulation of this habit over time. We must take accountability for ourselves, our health by making small daily changes towards a healthier lifestyle.

This may involve:

  • Moving – Meeting the recommended physical activity guidelines
  • Developing good sleep hygiene (bed time, getting quality sleep)
  • Ensuring we are nutritionally filled (having a health looking plate) more often than not
  • Regularly socialising
  • Ensuring we manage our stress (work, relationships, financial)

These steps combined will enable you to live a healthy, fulfilled life.

Choose your health, before a disease chooses you!

Move Right, Live Right.


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ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Falls Prevention

A fall is classified as any event that leads to a person coming to rest on the ground or floor or other level inadvertently.

Now you may be thinking to yourself that this blog doesn’t apply to you, maybe you’re young, relatively fit and you haven’t fallen before. That is great! However, I’m sure you have a loved one, a family member or a friend that is at a higher risk of falling.

So how can this blog help you?

Well first we must understand what some of the consequences of a fall can involve

  • Economic – depending on the severity of the fall, this can be quite costly to the individual and the wider community (the annual cost of falls is estimated at $600 million per year in Australia!)
  • Injury – Obvious one but this can be debilitating to the quality of life of a person
  • Social withdrawal – Now we are injured we can no longer engage in our everyday activities with our friends and family
  • Increased mental health disease – This may present as anxiety and depression
  • Moving into aged care earlier than required – Again another major economic factor on the individual and family members of the person that suffered a fall

This is not an extensive list but it certainly touches on why we want to avoid falls through falls prevention programs.

So how do you know if you’re at a falls risk?

Can you stand on one leg for 30s without stumbling, wobbling excessively or holding onto an object?

If you answered no to any of those questions, you’re at a risk of falling!

Can you shut your eyes and stand on one leg for 10s without stumbling, wobbling excessively or holding onto an object?

If you answered no to any of those questions, you’re at a risk of falling!

I’m not trying to scare you with these tests rather open your eyes to the fact that even though you may have been able to do these tasks with relative ease once upon a time, we must obey the principle of reversibility.

That is to say – Use it or Lose it.

Next question – What is a falls prevention program?

To prevent falls one of the most effective and evidence-based interventions is exercise.

Yes, Exercise is a form of medicine!

A well-designed falls prevention program will enable people to improve their strength, increase their body awareness and coordination while also promoting increased movement quality (mobility) in the individual. This will occur through a combination of strengthening, cardio exercise, balance training and more.

Some quick facts around the effectiveness of exercise interventions can result in:

  • Preventing 42% of falls through a tailored exercise regime
  • Decreasing your risk of falling by 25% through strengthening your legs

Now let’s not forget the host of other benefits of exercise as I have previously written about in my blog post “The Benefits of Exercise”.

We are made to move, rather than fear falling we should shift our focus to fear inactivity.

Let’s prevent falls and start a movement. Move Right, Live Right.

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ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Educational Video’s

Here you will find a collection of the latest videos, this will provide an overview on common movement issues along with exercises to correct them!

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Want to know more about a specific topic or specific exercises?

Drop your email below and ask away!

Move Right EP

We operate as a health and fitness service aimed at providing in depth wellness coaching.

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Does your low back hurt?

Non-Traumatic Low Back Pain – Core EM

Does your back ache constantly? OR Maybe it’s only occasional but still enough to annoy you. Back pain can be a product of a few key variables. These variables are your

  • Body e.g. How you move, what areas of your body you have access too, your injury history
  • Mind e.g.  How you feel about past injuries and how they relate to the task you need to perform, your stress levels, your memories and readiness to change
  • Social e.g., what you do for work, the type of friends you have and the connections you’ve created with your friends and family and work.

Each of these variables at times can hold greater value at various times for different people. Just because you have back pain and your friend has back pain does not mean they are from the same causes. None the less the pain remains.

So, what can we do?

To alter this, we must think on multiple fronts and make large whole-body changes.

Let’s use the example of someone who hurt their back by bending over. This is a very common occurrence, now that you have hurt your back you are going to be hesitant to bend over (mind) you will change the way you try to bend over (body) and you may avoid going to social events with your friends due to the fear of hurting your back more (social).

Let’s break this down how we can fix this for each specific area!


218,361 Human Muscle Stock Photos, Pictures & Royalty-Free Images - iStock

The way we move matters! Contrary to common thought, people with back pain don’t necessarily have a weak core.

In fact, those with back pain often have an overactive core! Go figure. This response is known as guarding, your body realises that you have had pain before due to bending over, the body tries to respond to this by engaging more muscles to increase the security or stability of that area.

The problem with this is, when muscles are contracted or active, we limit movement. Don’t believe me?

Bend your arm and squeeze your bicep as hard as you can. Now keep squeezing your bicep and try and straighten your arm. Goodluck…

If we are holding too much tension, we restrict movement, when we restrict movement, we alter our patterns that enable us to complete specific movements like walking, bending to touch our toes, climbing stairs. This leads to other muscles working in ways they are often not used to or often not need to be used in. Now we are using a lot of areas to complete what should be a relatively simple task.

The result?

  • Fatigue
  • Stiffness
  • Pain that spreads to places other than the back
  • Mood changes
  • Nervous system changes
  • Respiratory changes

The results affect the whole body!


File:Cranium colored mind.png - Wikimedia Commons

The mind is a powerful tool that we can use to our advantage or that we can misuse to harm us.

Let’s use a positive example of the mind and apply it to a hard physical event.

In a positive way we may use the mind to elicit positive self-talk, to reflect, to utilise our past perceived experiences of us overcoming this hard physical event, we use these strategies to assist us completing the task.

So what happens when we don’t do this?

Well have you ever talked yourself out of something? Maybe you had beliefs that you weren’t good at a task, maybe you were worried about what people might say or think about you and this led to a decreased performance output or even not attempting the task at all!

In relation to back pain our mind can help or hinder us just as much!

To understand this let’s use the analogy of touching a stove top.

When we touch a stove top that is on and therefore hot, we will immediately pull away. It hurts!

Now if we were blind folded, and told the stove was on would you touch it?  Maybe you do and you experience the same pain as you did before. Only we may experience this pain even when the stove isn’t turned on!

Our brain relies on past experience, it asks what happened last time we touched it? We had pain. So it sends off painful stimulus to the area that touches the stove. We become heightened and can create pain when pain or tissue damage may not even be occurring.

So how do these relate to the back?

Our mind can react the same way to everyday stimulus. If we get hurt by something such as picking up a heavy object with poor technique, our mind will interpret tissue damage as pain. Now if we try to pick up a box heavy or light one year later once our tissue has healed, we may again experience pain even if we don’t hurt our tissues.


We become more sensitive. We heighten our interpretation of the stimulus due to our previous history of hurting ourselves! In the short term this can be quite beneficial, it protects us and stops us from making the same mistake twice.

But this can also be harmful long term. By us avoiding certain movement patterns, such as bending over we will recruit additional or secondary muscles to complete the task. Over time these muscles need to work harder, at a job they weren’t meant for in the human anatomy and this can lead to overuse injuries, stiffness and pain.


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We are inherently social creatures. By nature, we like to surround ourselves with groups, friends, family, even the most introverted of us will find comfort in other people even if it’s just one.

This is important, we gain lots of benefits out of connecting with those around us, feelings of connection and belonging can lead to a healthier and happier life.

Now enter back pain, this can be debilitating, it can make us with draw and avoid engaging in social behaviour due to the pain you are suffering. This is an important variable to consider with those of us suffering with back pain.

Ask yourself, are you avoiding events? Ducking friends, neglecting your social wellbeing?

We want to address this just as much as the other variables when it comes to back pain, we must show people that they still can engage with their friends in a range of activities, this is part of the healing process, the language we use around what people can and can’t do can either help or hinder.

Combining the variables of movement, the mind and our social life we can now address back pain! Best practice takes people as they are, there is no best exercise for back pain as we are all individuals. We all move slightly different, have different restrictions in our body, have different experiences and enjoy different hobbies.

To address back pain, understand the person, find limitations in rtheir movement, their beliefs and what they are avoiding in their everyday life. Once found, we need to work on desensitizing these movements, showing them how resilient their body truly is and allow them to continue doing the things the love most.

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Move Right EP

We operate as a health and fitness service aimed at providing in depth wellness coaching.

Get in Touch

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ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

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