"A fitness program can't fix a bad diet" - Chifley Coach - Mojo Strength

“A fitness program can’t fix a bad diet” – Chifley Coach

By Peter Bolsius August 18, 2012


“A fitness program can’t fix a bad diet” – Chifley Coach

Posted in by Peter Bolsius on August 18, 2012.

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I have many come into the gym asking how they need to train to lean out, get the six pack, get the bikini body etc. I can help you with a proven fitness program, and the training we do has the capability to produce incredible results… But, a fitness program alone won’t give you the results you’re after. Let me show you the importance of nutrition in hitting your fitness goals.

Good nutrition is more important than a fitness program

How can you possibly imagine that you will get that six pack if your afternoon snack consists of a packet of crisps and a can of coke? But so many people do. A question my wife Tina always asks me as we wander around the supermarket doing our shopping and casually checking out other people’s shopping carts is “…Where’s the food?”

Boxed, packaged, processed foods form the bulk of most people’s shopping list. Try it, check out other people’s shopping carts and look for the food. Did you know the top selling thing at Woolworths and Coles is coke?

Occasionally you do see some real food  in the trolley and the person pushing that trolley is often lean, fit looking and probably wearing gym clothes! My point? Put some food on your fork!! REAL FOOD!! To sustain an active lifestyle you need good fuel.

Eat food that will benefit your fitness program

The founder of CrossFit, Greg Glassman, summed up the simplicity in eating healthy for life in the “What is Fitness” Crossfit Journal article with these words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

–Greg Glassman, “What is Fitness?,” CrossFit Journal (Oct. 2002) pg. 1

It’s not rocket science!

Short on time? Plan ahead!

No time? check this out! My mate, and Alpha Male Project’er Lloyd Galpern makes no excuses when it comes to preparing his weekly meals. Lloyd works full time, has a family, is renovating his house in Chifley, takes his daughter to sport, art classes, dance, trains 4 – 5 times a week, as well as every other thing that comes up in everyday life.

So, what does he do? He preps all his lunches on Sunday. He spends 2 hours in the kitchen cooking 2.4 kgs of chicken breast and making wraps for himself, wife and daughter. Check out the photo and you’ll know what I mean.

chifley fitness program food nutrition preparation

Prep your meals ahead of time, so you can eat healthy and save time.        

The wraps are then frozen ready to take out the night before work. Lloyd walks the walk! NO EXCUSES!! He lives the code! In the photo you can see the plastic stars in between the tiles where he is still tiling the kitchen. Still too busy? Didn’t think so. You have just gotta want it!

A fitness program is worthless unless it is supported by healthy nutrition

If you want results you need to eat right, train right and rest right. Simple, not easy, simple.

chifley fitness program nutrition food planning

Mojo Strength isn’t just a fitness program, we make sure our members are eating right too!

If you want to gain weight you need to eat huge amounts of food. If you eat like a 12 year old girl, you’ll probably have the size of a 12 year old girl. Make sense?

I like to recommend a food journal. Yeah, it is a pain in the arse but it gives you something to analyse. It makes you accountable, it gives you the opportunity to see where you are going wrong. If you see you are snacking on shit at 10.00 o’clock at night, you will see it and adjust accordingly and make sure you have something healthy within reach at that time.

A yoghurt some 180 protein and a small handful of raw nuts and what have you got? A healthy snack. On the other hand, if you don’t prepare and all you have is a box of BBQ shapes in the cupboard…? You get the idea. Watch my video tutorial on how to make fresh and healthy coleslaw below, another great snack:

My tips for eating healthy:

  1. Do your shopping straight after you have finished training. You will be hungry but you will be thinking healthy and your choices will be better. Try it it’s true!
  2. Prep a good shopping list and stay away from the isles where they store the “shit” food.
  3. Prep your food in advance. Cook twice as much of a healthy dish and freeze half so you have another meal ready to go. Do a Lloyd and prep your lunches all in 1 day.
  4. Get some 180 protein. I don’t use or like supplements but 180 is a food not a supplement. I put it on yoghurt, cereals and in a blender with milk and banana as quick snack option or a post workout drink.
  5. Just choose healthy! The rewards will be well worth it!


Looking for a fitness program, and nutritional help with REAL results In Chifley?

If you need help setting and achieving your 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 Chifley.

Thanks for reading.

chifley fitness program nutrition food planningPeter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project


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