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Best Supplement Combos – The Power of Synergy

Never underestimate the power of synergy. Synergy is the term used to describe the use of two or more substances that when combined together produce astounding results compared to when used alone. When certain supplements are combined they work together as one giant supplement that will dramatically increase your results and get you hitting your goals so much faster. Here are my top powerful supplement combos for muscle gain, fat loss, and more.

best supplement combos

Muscle gain

If it’s nice lean and toned muscle or huge gains you’re after then these combos will yield amazing results.

  • Protein- what can I say, protein is the building blocks of muscle, without it we simply cannot grow. Protein contains amino acids that will promote protein synthesis and have you reaching your goals at a good rate.

Combining protein with one or more of the following supplements will really amp up your results.

  • Creatine and dextrose- when these two are combined you can achieve more muscle mass then using them alone. How do they work? Creatine is an amino acid that promotes the production of ATP, our primary energy molecule. Simply when we use ce4atine we will notice greater strength, endurance and mass. To give creatine a boost adding dextrose is very beneficial. Dextrose is a simple carb that when released into our body will revert into glucose and then can be stored as glycogen in our muscles, thus giving us more energy and increased endurance. Dextrose allows for a faster absorption of creatine into our muscles due to the spike of insulin it gives us. So by combining the two supplements together you are going to achieve greater endurance, which leads to greater mass and faster gains.
  • BCAA’s- Branch chain amino acids, are three important amino acids, leucine, isoleucine and valine that promote protein synthesis and muscle tissue repair. They will enable you to work out more often due to increased repair rates and therefore lead to greater muscle gains and mass.
best supplement combos

Fat loss

Thermogenic or fat burners are excellent supplements for when you are trying to get rid of body fat. They work by speeding up metabolism, suppressing appetites and increasing energy.

  • Caffeine and green tea extract- most fat burners contain both these ingredients and it’s simply because they are both potent and work well together. Caffeine will bind fat cells together and enable the fat to be removed from them, whilst inhibiting the storage of more fat. Green tea contains powerful antioxidants that not only help to metabolise fat, they also defend against free radicals throughout your body. Green tea will stop the break down in the enzyme norephrine, by stopping the breakdown of this enzyme you will keep fat burning active for longer which is especially handy when caffeine is removing fat from cells.

These two ingredients will work especially well when combined with the following:

  • L-carnitine and forskolin-Firstly forskolin will release fat into the bloodstream in into tissues like muscles, this is where L- carnitine comes in, it will help to transfer the fat into the tissues cells where is can be burned and used as energy! A very effective duo indeed.
best supplement combos

Sleep combos?

There are some combos out there that most of us wouldn’t even think of. Need better sleep?

  • Stimulants and sleeping aids- preworkout and fat burners are all stimulant supplements, they give us a boost of energy that will help us to get in the mood to workout, last longer during a workout, help us to lose weight and help with muscle growth. For some of us though stimulants can interfere with a goodnights sleep, causing tiredness, grumpiness and slowed down protein synthesis. To combat the stimulant effect it’s a good idea to use a sleeping aid supplement before bed to enable our bodies to heal. When I say sleep supp I don’t mean a prescription sleeping pill I’m talking about an herbal supplement that works with our natural sleep hormones to get us sleeping better and waking up feeling great. Look for supplements with the following ingredients to ensure you’re getting a good quality product that will actually work: melatonin, ZMA, passionflower and GABA.
best supplement combos


No matter your goal there is a supplement out there to help you reach it, but when we combine certain supps together we can expect a powerful, faster result that will leave you wondering why you didn’t look into combos earlier!

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Stubborn Belly Fat

stubborn belly fat

Turns out certain fat cells are much happier to just stick around and can be extremely hard to loose, but not impossible. You know what I’m talking about, that stubborn belly fat that just won’t shift. Belly fat isn’t only unattractive; it’s also a major health concern. So pay attention, here is how you can finally reveal those washboard abs and safe your health.

stubborn belly fat


There are many reasons why people put on fat around their belly’s some are obvious while some may surprise you. Read this list to suss out why your pooch is growing:

  • Poor diet- eating too much refined sugars like soft drink, lollies, chocolate and eating too much refined grains like white bread and chips will increase inflammation within our bodies causing us to gain weight which usually settles in our tummy’s.
  • Age- as we age our bodies become less resistant to insulin which consequently causes us to gain weight in our mid sections. Not only that but aging changes our hormones and metabolic rates which can all impact our figures.
  • Stress- people don’t know this but stress; anxiety and depression can all cause excess fat storage especially around your tummies. Stress and anxiety raise cortisol levels which results in extra fat stores, while when we are depressed we tend to eat more, or more of the wrong foods to comfort ourselves.
  • You’re not moving- if you’re not getting enough regular exercise then your body isn’t going to burn any fat is it. We need to burn more calories than we consume on a daily basis to actually see any real results of fat loss.

stubborn belly fat


The type of fat that can accumulate around your abdomen is called visceral fat and it is some seriously nasty stuff, not only is it unsightly it is also covering and surrounding your organs which can lead to disease. Visceral fat can promote the production of stress hormones like cortisol and is also promotes an inflammatory response in the body which affects the body’s production of insulin. These two problems alone can increase your risk of type 2 diabetes, heart disease and even some cancers.


Our diets obviously play a big role in our body composition. Here are some tips to reduce that stubborn fat.

  • Eating protein at every meal will reduce your belly from getting bigger and help to shred away that fat faster. Protein can protect against insulin resistance which promotes fat storage. Think chicken breast, eggs, lean meats, fish and whey protein shakes.
  • Cut out refined sugars and grains- try switching anything white, like bread, pasta and rice to wholegrain. Also incorporate a variety of fruits and vegies into your diet. Wholegrains and natural foods are bursting with antioxidants which have anti-inflammatory properties which will actually allow you to lose weight.
  • Limit alcohol- why do you think they call it a beer gut? Alcohol is high in calories so therefore it will make us gain weight. It also poisons our bodies causing an inflammatory response, adding more fat to our waistlines. I’m not saying cut it out I’m just saying drink in moderation.

stubborn belly fat


The best forms of exercise to eliminate that stubborn belly fat are aerobic exercises coupled with weight training. Cardio alone will not eliminate that belly fat, turns out muscle is much better at burning calories then fat is so the more muscle we have the faster we burn fat. Aim to workout 5 days a week with two rest days that are apart from each other, incorporate cardio like jogging, running, swimming and biking with weight resistance training to really slim down that tum.

On the other hand stress releasing exercises like yoga can also promote fat loss around the belly region. The key is to lower your stress levels which effectively lower your cortisol levels; this means your body will stop storing fat in and around your mid-section.

stubborn belly fat


If you’re not getting enough sleep the body starts to stress which produces more cortisol and more fat storage. Most adults need between 6-8 hours of quality sleep a night or they face the consequences, more stress, frustration, and feeling like crap and of course weight gain.


There are many supplements out there that will help you burn off that extra fat, supress your appetite and get you looking and feeling great again. Thermogenic fat burners are what you want to look for; these are my top 3 fat burners:

  • Ping by Faster Nutrition
  • Green Tea X50 by Tribeca Health
  • Thermo XXX by Transcend Supplements

stubborn belly fat


While stubborn belly fat may be a hard thing to lose it isn’t impossible. These simple adjustments to your lifestyle may be all you need to finally show off those abs!

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Australia’s Most Promising Amateur?

kirsty mitchell

kirsty mitchell

Every now and then you come across an athlete that catches your eye. Someone who has something different. Someone you know is destined for greatness. I had the chance to sit down with Kirsty Mitchell this week and she is one such athlete. Kirsty is a 24 year QLD local who has only been competing a few years and is currently at amateur level. Although, by the way she holds herself and the confidence she exudes you would think she is a seasoned pro. Upon meeting Kirsty one could be intimidated by her height and imposing physique. In fact as a former amateur bodybuilder myself and someone who lives the lifestyle, I was a little self conscious at first as I wasn’t sure if her arms were actually larger than mine. But it doesn’t take long to realise that although confident and self assured, Kirsty has a gentle heart and a kind personality, in no time you feel very comfortable in her presence.

kirsty at world

Kirsty had originally seen herself as a Figure competitor but after entering some shows, monstering the other girls on stage and not placing where she had hoped, it became clear the transition to Physique was her only option.

Taking one look at Kirsty’s stage photos and comparing them to current top pros, its not surprising that many are calling her Australia’s most promising amateur. She is sure to earn her pro card soon and I was ecstatic to be able to sit down with Kirsty for an interview. Here’s some insight into Kirsty Mitchell:

kirsty mitchell

What inspired you to get involved in bodybuilding?

After competing in my first local Sports Model show, I saw a lot of incredible physiques. Physiques that almost seemed impossible to create and build. At this time I was only 20, and these Competitors were over 30. I didn’t understand the amount of time and dedication this took. So I was determined to look like that at a young age. Ever since, I have always been inspired to be better.

What has been your greatest achievement?

My Greatest achievement would be continuing through a prep with giving my 110% effort even when everything was against me. Other serious competitors will understand the mental games when it comes to Bodybuilding. For some it is easy to just give up when the going gets tough. It’s easier to just give up when you are tired, hungry, and mentally and physically exhausted. But, to keep going no matter what was against you. Knowing how hard a prep can actually be, plus everything else on top is just as more rewarding than Winning. Don’t get me wrong, serious Athletes are in it to win it, and although I have won a few shows, the decision of placing could change either depending on the judges, and who steps on stage. That is out of our hands.

kirsty mitchell

What do you do in your training that is key to your success?

I give my training 100% even on a bad day. Although that effort on a bad day may not be comparable to a good day, it was still the effort given at the time is what I believe also counts. Also focusing on improving areas of my physique that are lacking. This creates an overall balanced physique

What was the best advice you were ever given?

Life will throw curve balls and challenge you in every corner, in all aspects of life. Just tackle it head on with all you have!

kirsty mitchell

What is the biggest challenge you have faced?

If we are talking about competing here, it would defiantly be find a happy balance between my business, study and competing. Obviously this sport requires 110% dedication and focus, but so does my business that involves a lot of other competitors. So the demand of both of these are high, as well as Uni!

Who are your heroes and Why?

I actually don’t have a particular hero/motivator. I did when I was a lot younger. Although, as I get older and progress in life, and this sport I find if you do things right you can draw inspiration and motivation from almost everyone. It just really depends on how you look at each situation, I do my best to turn it all into positives. This really helps.

kirsty mitchell

What makes you different from other athletes ?

I’m still a baby in this sport, I started relatively early and although I do well, I still have a lot of room for growth and improvement that I’m willing to make. Both in this sport and life in general, along with my business.

What advice would you give girls looking to get into bodybuilding?

I say this from experience, make sure that you are already living a healthy life style. Bodybuilding isn’t for everyone. Do your research so you understand the basics, if not more. Before getting a coach, this makes it a lot easier for your coach to bring you in with the best package possible. Also, don’t listen to anyone except your coach!

kirsty mitchell

What do you do outside of bodybuilding?

I run a Bikini business called Hidden Physiques (Posing and Bikinis) which is obviously still related to Bodybuilding, because let’s face it, I can’t get enough of this sport. Haha. I am also a Uni student, ready to graduate a ‘Nutritional Medicine’ degree. I am also a PT. as you can imagine, between all of this, this keeps me very busy.

What is next for Kirsty Mitchell?

Continue building my business and taking it a little more Internationally, and would love to compete again soon.

kirsty mitchell

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Your Idea of Fitness is Wrong


After some years in the fitness industry, I could not understand how some people were of the belief that they didn’t need to exercise or didn’t need to eat well and live a healthy lifestyle. Then something occurred to me after a conversation with a client only a few weeks ago. The statement that hit me was this; “I’m happy with where I’m at. I don’t need to be any healthier.” It was at this point I realised that people don’t understand what health and fitness is for.


Fitness and a healthy lifestyle is NOT something we take part in to become healthier. The reason we take part in health and fitness is because we are literally becoming less healthy when we don’t! Lifestyle diseases are responsible for 63 per cent of global deaths based on World Health Organisation estimates. That is absolutely baffling! Let me reiterate exactly what that means… 63 per cent of the worlds disease could be obliterated by simply adopting fitness a healthy lifestyle!


Knowing this, there is not a single human on this planet who has an excuse not to adopt a healthier lifestyle in some way shape or form. Of the seven billion people alive today there are only an estimated 152 million people with an active gym membership. Which leaves me to ask the question; What are the other six billion eight hundred forty-eight million doing? “I’m too busy” doesn’t cut it any more.


Now for the good news. These lifestyle diseaseas are easily avoidable, here are my top tips:

-Eat a healthy Balanced Diet
-Avoid foods that are high in fats, salt, sugar and refined products
-Engage in moderate exercise (30 minutes every day)
-Don’t Smoke
-Get plenty of sleep

What does this mean for you? It means you can no longer take a passive approach to your lifestyle. You are responsible for preventing your own disease. You have the information now. If you choose not to take part in health and fitness you are actively sabotaging your own health. You are slowly killing yourself. Make the right choices, get healthy and live a long happy life.


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Could Your Mobile Phone Kill You?

Mobile Phone Kill

Mobile Phone Kill

A cancer risk?

For years there has been talk of the health risks associated with the use of mobile phones. There are three main reasons why people are concerned that mobile phones might have the potential to cause certain types of cancer or other health problems:

  • Mobile phones emit radio frequency energy (radio waves), a form of non-ionizing radiation, from their antennas. Tissues nearest to the antenna can absorb this energy.
  • The number of mobile phone users has increased rapidly. Globally, the number of subscriptions is estimated by the International Telecommunications Union to be 5 billion.
  • Over time, the number of mobile phone calls per day, the length of each call, and the amount of time people use mobile phones have increased. However, improvements in cell phone technology have resulted in devices that have lower power outputs than earlier models.

mobile phone kill

So what does the science say?

It seems unlikely that your mobile phone will kill you from cancer. The biggest study yet, in which Danish researchers tracked 420,000 mobile phone users for up to 21 years, found no cancer risk. But as a safeguard, if you use your mobile phone a lot, consider getting an earpiece or putting your caller on speaker so you can hold the phone away from your head. In a smaller recent Israeli study of 1,726 people, heavy cell phone use raised the risk for salivary gland tumours 50 percent on the side on which the subjects usually held the phone (though the risk overall is still extremely small).

mobile phone kill

The bigger threat…

The biggest threat, however, has nothing to do with cancer: Driving while talking on a mobile phone puts you in the same league as a drunk driver. You’re four to five times more likely to have an accident.

In Australia, distraction has been identified as a contributing factor in 22% of car accidents and a staggering 71% of truck accidents. It’s also been identified as a contributing factor in 46% of ‘near crashes’. Experts believe that using a mobile phone while driving greatly impacts your ability to concentrate on driving. Perhaps predictably, the highest level of mobile use while driving come from the youngest drivers, aged 18-24.

mobile phone kill

Some believe that using a hands-free car kit, where you can talk on the phone without actually touching your mobile phone, is safe. Some studies do show that it’s safer than placing your phone to your ear. However, experts argue that it is not just the physical use of your hands on the phone that causes the danger. As well as physical and visual distraction caused when you reach for your phone, talking on the phone can cause a cognitive distraction by involving you in a complex discussion while trying to navigate driving conditions. Unlike when you are talking to a passenger in the car, the person on the other end of the phone cannot see what conditions you are driving in and adjust the conversation accordingly.

In Australia it’s illegal in all states and territories to use a hand-held mobile phone at all when driving, or when your car is stopped but not parked. It’s also illegal to use a hands-free system if it causes you to lose proper control of the car. L and P1 drivers are not permitted to use any hands-free system at all.

mobile phone kill