Nutrition

When you were born, you did not come into the world desiring sugary foods, pizza, cake or wine. This was all learned behaviour. The brain can be retrained to ingrain healthy food habits, and it all comes down to behavioural changes. There are many ways to establish strong nutritional habits,… Read more

12RND Member Story – Amy

March 3, 2021 at 6:22 am by

‘I FIGHT FOR SELF-LOVE AND MY CHILDREN’ Amy is a single mother of two who lost over 28kg last year with 12RND, even after gaining 15kg during Covid-lockdown. Last year we had 4 x Training Camps, including 1 during our global club closures. Amy did all of the Training Camps… Read more

Losing weight, dropping body fat or gaining muscle mass can often feel like a challenging feat. With so much information available, something quite simple can easily become complicated, daunting and confusing. With no shortage of fad diets continually bombarding the industry, it is no wonder that we can feel perplexed… Read more

You’ve probably heard about the benefits of Electrolytes when you’re exercising, or if you’re dehydrated, but do you know the full extent of the role they play in your overall wellbeing? Your body’s daily supply of electrolytes can greatly impact your performance in the gym, your energy levels and your… Read more

Training Camp Nutrition Tips

May 5, 2020 at 1:37 am by

If you are joining us for Training Camp, here are some tips that will help you throughout the challenge to adjust your meal plan to suit your needs and boost your progress and results. Simplify Your Meal Plan The Training Camp meal plans provide easy to make recipes from all of the essential food groups to ensure that we are hitting all of your nutritional and micronutrient needs.  To further simplify the meal plan we recommend repeating Monday to Wednesday’s recipes or Friday… Read more

To understand what your daily caloric intake is, first you need to understand the importance of energy for your body. Energy forms the fundamental basis of our body’s daily functions; it acts like fuel to power healthy cell repair and internal function, as well as building and maintaining cells and… Read more

Simplifying Your Shopping List

May 5, 2020 at 1:23 am by

When you walk into a supermarket, it can feel overwhelming; especially if you’re trying to introduce more nutritious foods into your diet. From the moment you walk through the supermarket doors you are bombarded by choice, which can make it difficult to understand which brands and food choices are best… Read more

What Do I Eat After My Workout?

May 5, 2020 at 12:59 am by

Recovery nutrition is essential for appropriately refuelling and rehydrating the body, for promoting muscle repair and growth and boosting adaptation from the training session you just performed. Yet the importance of post workout meals depends greatly on the intensity of your training, the duration of your training and your body… Read more

Do I Need Supplements?

May 5, 2020 at 12:55 am by

When it comes to having a healthy diet it is important to remember that your nutritional needs should first and foremost be met primarily through your diet. Supplements certainly have their place yet they are not intended to be a substitute for food, they are meant to be there to… Read more

How to Effectively Meal Prep

May 5, 2020 at 12:48 am by

When you lead a busy life it can be challenging to choose healthy foods.   Meal preparation is preparing some, or all of your meals ahead of time to help your future self. Not only does it save time, it ensures you have healthy options available, it increases the nutrient density… Read more