Coogee Based Dietitian Explains Nutrition: The Critical Factor In Getting The Body You Want With Exercise - Mojo Strength

Coogee Based Dietitian Explains Nutrition: The Critical Factor In Getting The Body You Want With Exercise

By Peter Bolsius July 19, 2016


Coogee Based Dietitian Explains Nutrition: The Critical Factor In Getting The Body You Want With Exercise

Posted in by Peter Bolsius on July 19, 2016.

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Have you been working hard at the gym, following a rigorous exercise routine but still aren’t seeing the changes you’re after? What if I told you that there is one key aspect to weight loss that I continually see people neglect…

Let me show you how vital a proper nutritional plan is, if you want to achieve the body you’re after and get the most out of your exercise program.

Exercise with good nutritional practices

I’m Tina Bolsius, the lead nutritional coach at Mojo Strength, near Coogee. I want to talk to you about “Good Nutritional Practices“.

Now, note that I say “Practices”… You need to put this into action, and practice if you want to get the most out of your exercise routine.

Eating clean for a week won’t change your body comp, regardless of whether you want to put on size or lose fat. These need to be “practised” over the long term. It needs to become a habit!

Coogee Exercise Nutrition

The Alpha Female Project: using both power training and nutrition

Your exercise habits are good, so why aren’t your eating habits?

If you have lousy practices right now, let’s try and improve them over the next 12 weeks so you are a “Mean Clean Eating Machine” by the end of this challenge.

If you’re already pretty lean, but you want to eat clean to put on size, let’s start a “practice” of eating a little more over the next 12 weeks so we can put on a few “good” kilos.

However, if you look more like John Candy, don’t expect to look like Arnold in 12 weeks either. But, we all have to start somewhere and this first step is always the hardest. In fact, you have already taken one of the hardest steps and decided to start an exercise plan.

By correcting your eating habits you are going to totally transform what you look like in 12 weeks and get on the road to “Great Nutritional Practices”

Real food equals real results

Let’s get on with it – whether you want to gain size or drop fat, you need to eat “Real Food”.

Dan John, Peter’s favourite strength and exercise coach said:

“You need to quit sugar, eliminate Frankenstein fats and get rid of cardboard carbs”.

Here’s what they means, broken down.

Cut out sugar & alcohol


If you have sugar in your coffee, drop it! Suck it up princess, you’ll get used to it in about 3 weeks. In fact, if you can go without sugar in your coffee for about 6-8 weeks, I’d be willing to bet you can’t drink coffee with sugar in it anymore! Your taste buds will change.

Coke and other sugary drinks… get rid of them. Drink water and get used to it. Remember: we’re about being Alpha. Not little miss sugar cup! So straight water.


I don’t say drop them altogether, but they will have a huge impact on your results. If you are really serious about seeing great results from your exercise routine, drop the alcohol.

If on the other hand you still want a drink, leave it for the weekends and no benders please! A couple of beers at the Coogee Hotel and then go home. If you are serious, that isn’t hard. If it is, then maybe you need some professional help.

Hey, we all have needed some help sometimes in our lives, Alpha or not! I’m serious, if not drinking alcohol is difficult for you then get help!

Real food, not fake carbs & cheap Fats!

Frankenstein Fats:

This represents all “shitty” fats that are made in a factory. Anything deep fried in a shop or restaurant is probably cooked in a sub-standard, cheap fat e.g. vegetable oils, margarine, sun-flower oils, canola oil, corn oil.

Replace these with healthy fats like avocado, raw nuts and seeds, coconut oil and so forth. This means taking control and cooking at home. Don’t worry, I’ll show you some really easy meals to keep you going.

Cardboard Carbs:

Anything that comes in a packet. Biscuits, chips, chocolate bars (yes even “healthy” protein bars)… all that rubbish! Carbs will come from veggies, sweet potatoes, rice etc.

Oh, you don’t like veggies? Hmmm, let me think…. Are you ALPHA!? WELL EAT LIKE ONE!!

So what can I eat to hit my exercise goals?

Here’s a really easy sample of what Peter eats on a typical day:

  • 4.00am: Upon Rising 1 lemon in 500ml water.
  • 6.00am: Protein shake with 180 Protein powder, baby spinach or kale, 2 broccoli florets (you won’t taste any of that) sunflower seeds, 1 tablespoon peanut butter , dash of cinnamon, coconut milk. Yum!
  • 8.00am: 3 eggs, 1 cup baby spinach wilted, 1/2 avocado, 2 slices smoked salmon.
  • 10.30am: Protein shake as above.
  • 1.00pm: Protein, 180grms of deli meat e.g. corned beef, tin tuna, turkey breast, 1 cup of baby spinach, 1 tsp extra virgin olive oil balsamic vinegar.
  • 3.00pm (pre exercise):  1 apple, 30 raw nuts, 2 boiled eggs.
  • 5.00pm (post exercise): 1 protein shake with 2 scoops 180 protein, 1 ripe banana, 1 cup of baby spinach 1 cup rice.
  • 8.30pm: 200gm steak, 2 cups mixed veg, olive oil.

Exercise alone wont’ give you the body you want

The difference between someone wanting to put on size or lose weight is volume and carb consumption. As you can see this is all food!

Baby spinach comes in bags pre-washed so it’s “Grab & Eat”. Same for deli meats. You can always go to the supermarket at lunchtime and get that! Watch Peter’s video below, where he explains how simple it is to make a healthy coleslaw:

Dinner is the hardest. BBQ your steak, microwave some frozen veg. Simple, easy, healthy!

With a little bit of know how and the right eating habits you will be hitting your goals easily in no time.

Looking for an nutrition & exercise Plan with REAL results In Coogee?

If you need help setting and achieving your exercise goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Coogee.

Thanks for reading.

Tina Bolsius Exercise Nutrition CoogeeTina Bolsius 

Nutritional Coach Mojo Strength Sydney & The Alpha Project

Thanks for reading.

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