Federal and Wolfe – Meal of the Month

The Avo Smash


  • ¬†Smashed Avocado with Baby Vine Tomatoes, Feta, Lemon & Mint served on Wholegrain toast
  • Vegetarian
  • $15.5

The Avo smash is a favourite amongst Federal and Wolfe regulars, rich in omega 3 healthy fats and wholegrain toast to get those complex carbs for sustained energy and fibre, the Avo smash is a great way to get your day started!

Get into the Federal and Wolfe today and try it out!

Happy eating team!


Know your Calories!

So you think you know what is in the food you eat?

The follow image has a couple of examples of the caloric difference you can come across when you compare the same meal from a different place –



This highlights the importance of knowing exactly what you are putting into your body if you are looking at calorie control.

Thats why I use an online calorie count/food diary with my client that are looking to drop body fat or gain lean muscle.

My favourite site is http://www.myfitnesspal.com – here you have access to calorie counts for most foods you come across on a day to day basis. Using this tool you can count your calories as well as your macronutrients(carbs, fat, protein) to help drop body fat, gain muscle or track your diet whatever your personal goal is.

If you are struggling with calories, macro’s or anything to do with nutrition, dont be afraid to contact me here and I can help you gain more understanding about the topic.

Happy eating team!

How to….. Bench Press

This week we look at the basics of the bench press.

Especially good if you are a beginner, the video above gives you a quick visual guide on the important points of the bench press to make sure your form is correct and you are getting the most out of every rep.

Important points are –

  • feet flat on the floor
  • knees at 90 degrees
  • shoulders back and down
  • when laying down, shoulders and hips on the bench and a small arch in the back
  • eyes are directly under the bar
  • grip just outside shoulder width
  • lower the bar to your nipple line
  • tempo at 2 secs down, 2 secs up
  • forearms are vertical during the lift

Keep your rep range at 1 short of failure(if your set is 12 reps, you can complete 12 but not 13) to maximise your gains, be it for strength, growth or endurance.

Happy lifting team!!!