Medicine balls are a great piece of equipment. At home or in the gym, you can use a medicine ball to create an awesome intense cardio/conditioning session!

Legumes are staple ingredients in my diet - kidney beans, chick peas, lentils, butter beans etc. I love them. Not only are they quick and easy ingredients to add to meals, but they also provide an amazing amount of nutrition. They contain an array of vitamins, minerals and phytochemicals that optimise good health. They are also a great source of fibre, which helps regulate blood glucose and insulin levels.

On Sunday 28 September I competed at the NSPC Raw Powerlifting Challenge. The aim of this competition was to build confidence for the major competition to come in December, that being the Oceania/Asia Championships. I weighed in at 50.75kg and finished with a 120kg squat (PB), 60kg bench press and a 120kg deadlift (PB), giving me a total of 300kg (PB). I finished in 1st place for the 52kg weight class and came away as the best female lifter of the competition (based on strength to weight ratio).

The word 'prehab' may sound like something reserved only for athletes, but it's actually something everyone should be doing - regardless of your training goals or fitness levels. To me, prehab incorporates stretching, foam rolling, trigger point work (such as lying on a cricket ball), physio and massage, all for the purpose of preventing injuries and the need for rehabilitation.

Nutritious treats can be hard to find, so I have decided to make my own.

I have been a personal trainer for eight years and during this time, plenty of excuses have crossed my path as to why someone hasn't been able to exercise or eat well. Sure, some of these are valid reasons - emergencies, illness, urgent work deadlines. But for many, making excuses is what's holding them back from being fit, healthy and losing weight.

Last Friday I competed in the 2014 Australian Raw Powerlifting Championships. It was a high profile event, with the Championships being held at the Australian Fitness and Health Expo in Melbourne.

Calorie counting is premised on the idea that to lose weight you must be in a calorie deficit - that you need to burn more calories than you consume. This is true, however it is also a massive oversimplification of a very complex process. In my blog post I outline the pros and cons of calorie counting.

I love salads and there is no better time to try out new salad recipes than in summer! Summer is also a great time for a wide variety of fresh fruit, and so I love to incorporate fruit into my salads.

The swiss ball is a great piece of equipment to incorporate into your training. From beginners to the advanced, from runners to powerlifters, I think everyone could benefit adding a couple of swiss ball exercises into their regime.