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Fueling your body should be simple, enjoyable, and effective. Whatever you’re doing, whether it’s hitting the gym, going for a run, or just staying active, what you eat can make all the difference in how you feel and perform.
Let’s break it down and make healthy eating work for YOU! 🚀
Every meal you eat contains macronutrients—carbohydrates, proteins, and fats. But what do they actually do for your body? Let’s dive in!
Carbs are your primary energy fuel—they power your workouts, help your brain function, and keep you going throughout the day.
🍞 Complex Carbs (whole grains, veggies, legumes) = Steady, long-lasting energy.
🍎 Simple Carbs (fruit, dairy) = Quick bursts of energy when you need it most!
💡 Carb Tip: Whole grains like oats and brown rice keep you fueled longer than processed carbs like white bread!
Protein isn’t just for bodybuilders—it’s essential for muscle recovery, immune function, and overall strength.
🥩 Best sources are lean meats, chicken, fish, eggs, dairy, and plant-based options like beans, lentils, and tofu.
💡 Protein Tip: After a workout, aim for 20–30g of protein to speed up muscle recovery!
When you eat is just as important as what you eat, especially if you’re active!
Pre-Workout Nutrition: Power Up 🚀
Fuel your body the right way before training to get the most out of every session.
✅ Timing: Eat 2-3 hours before working out.
✅ What to eat: A mix of complex carbs + lean protein (oatmeal with yoghurt or banana with peanut butter).
✅ Hydration: Drink 500ml of water at least 2 hours before your session.
💡 Pro Tip: Short on time? Grab a banana or protein smoothie 30 minutes before training for a quick energy boost!
After a workout, your muscles need nutrients to repair and grow.
🥚 Protein: Rebuilds muscle tissue (Greek yoghurt, eggs, protein shakes).
🥔 Carbs: Restores energy levels (sweet potatoes, rice, fruit).
💧 Hydration: Replace fluids lost through sweat with water or an electrolyte drink.
💡 Quick Recovery Snack: A smoothie with protein powder, berries, and almond milk is a great go-to! 🥤
Staying hydrated is non-negotiable for peak performance. Here’s how to do it right!
💧 Before Exercise: Sip water throughout the day and drink 500ml 2 hours before training.
🏋️♂️ During Exercise: Take small sips every 15-20 minutes (more if you’re sweating buckets!).
💦 After Exercise: Rehydrate based on sweat loss—electrolyte drinks can help after intense sessions.
💡 Hydration Hack: Struggle to drink enough water? Infuse it with lemon, cucumber, or berries for extra flavour! 🍋🍓
In many European and Mediterranean cultures, meals are social events—slow, relaxed, and enjoyed with loved ones. We can all incorporate this, no matter our lifestyle!
Want to make healthier food choices without overcomplicating things? Understanding nutrition labels can help!
✅ Serving Size – Compare it to what you actually eat.
✅ Macronutrient Breakdown – Look for a balance of carbs, protein, and healthy fats.
✅ Ingredients List – Stick to whole foods as much as possible. Fewer ingredients = less processed!
💡 3 Simple Rules for Balanced Eating:
1️⃣ Eat a mix of food groups daily – variety is key!
2️⃣ Portion control – match your intake to your activity level.
3️⃣ Spread meals evenly throughout the day for steady energy.
🍽 Sample Balanced Meal:
Grilled chicken 🍗 + quinoa or brown rice 🍚 + avocado slices 🥑 + roasted broccoli & carrots 🥦🥕.
We’re about food freedom, balance, and fueling your body with what it needs.
No restrictive diets—just smart, sustainable eating that supports your goals.
Listen to your body. Enjoy what you eat. Stay hydrated, energised, and fuelled for life.
Because when you fuel right, you feel good, perform better, and live life to the fullest! 🔥💯
What’s your go-to pre or post-workout meal?
New members only. $1 per day for your first 6 weeks then $17 per week thereafter billed fortnightly. No long term lock-in contracts. Direct Debit fees are included in price. No cancellations or holds during discount period. Four weeks notice (at full membership rates) required when cancelling. Offer ends 11th August 2024. Terms and Conditions apply.
New members only. $6 per week for 6 weeks then $17 per week thereafter billed fortnightly. No long-term lock-in contracts. Direct Debit fees are included in the price. No cancellations or holds during the discount period. Four weeks notice (at full membership rates) is required when cancelling. The offer ends 22 May 2024. Terms and Conditions apply.
Interested in buying a gym franchise? Our philosophy focuses on providing fun, fresh and affordable fitness – the good news for those wanting to be part of our family is that ifeelgood24/7 franchises are for sale! We are looking for motivated, passionate partners across Australia who want to join the express fitness revolution.
Becoming a part of the ifeelgood family is not like buying a 24 hour gym franchise from any other company in Australia. Our franchisees enjoy the benefits of an energising and motivating environment whilst actively contributing to the wellbeing of their communities. We have a highly experienced management team that is committed to guiding you through the setup process as well as supporting you in maintaining a successful club.
As an ifeelgood franchisee you will enjoy the support and rewards that come with becoming a part of our family. We will be there to help make your club a success!
Whether you’ve always dreamed of owning a gym franchise or whether you’re just looking for a change of pace – get in touch and start feeling good today. We can’t wait to hear from you!
