https://www.hibar.com.au/blog daily 0.75 2026-04-01 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/dca734a1-4298-4482-a01d-60f4809f3b84/Freebie+mockup.png https://www.hibar.com.au/blog/busy-vs-inconsistent monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/f3b80425-df9b-4d26-ab26-7104ffc5fa41/gym+bag+at+front+door.jpg Blog - The Difference Between Being Busy and Being Inconsistent - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/why-eating-less-isnt-always-the-faster monthly 0.5 2026-03-23 https://www.hibar.com.au/blog/you-dont-need-more-discipline monthly 0.5 2026-03-19 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/651b8967-9e85-4eb3-916c-023ccf92faa1/training+bench+in+a+gym.jpg Blog - You Don’t Need More Discipline. You Need a Better Plan. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/why-motivation-isnt-the-problem monthly 0.5 2026-03-19 https://www.hibar.com.au/blog/what-a-weight-loss-coach-actually-does monthly 0.5 2026-03-19 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/640ab37d-86f2-441c-96a8-4d7d1b075567/quiet+human+work.jpg Blog - What a Weight Loss Coach Actually Does (And Why ChatGPT Can’t Do It for You) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/control-vs-body-trust monthly 0.5 2026-02-23 https://www.hibar.com.au/blog/weight-loss-maintenance monthly 0.5 2026-02-17 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/b0bb528b-7f29-446b-aa77-b748434ad0ef/maintenance-phase-sustainable-training.jpg.png Blog - The Skill No One Teaches You After Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/back-in-my-lane-sustainable-fat-loss monthly 0.5 2026-03-20 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/256c2814-541c-400c-b44a-cb35e4fceabd/strength-training-process-over-performance.jpg.png Blog - Back in My Lane - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/this-isnt-a-fitness-post monthly 0.5 2026-02-17 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/472392f5-9827-440c-a7a4-127cd09018ec/Screenshot+2026-01-27+10.59.22.png Blog - This Isn’t a Fitness Post. It’s Still Important. - Make it stand out Grateful I got to stand on that stage. Clearer than ever about what I stand for now. https://www.hibar.com.au/blog/blog/stress-sleep-amp-why-dieting-feels-harder-some-weeks-than-others monthly 0.5 2026-03-19 https://www.hibar.com.au/blog/fat-loss-vs-body-recomp-understanding-why-the-scale-isnt-moving monthly 0.5 2026-02-16 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1c87916e-7fe1-452a-8ead-d7403c004259/minimal+gym.jpg Blog - Fat Loss vs Weight Loss: Why the Scale Is Lying to You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/blog/a-beginners-guide-to-the-weights-room-without-feeling-like-everyone-is-staring monthly 0.5 2026-03-19 https://www.hibar.com.au/blog/why-we-keep-starting-again-monday monthly 0.5 2026-02-16 https://www.hibar.com.au/blog/how-to-choose-a-weight-loss-coach monthly 0.5 2025-12-23 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/d252e99c-e443-47d1-a316-00d32899ff2e/Screenshot+2025-11-23+17.01.33.png Blog - How to Choose a Weight Loss Coach - 1. Look for Structure, Not Noise A good coach has a clear system they take every client through. A bad coach wings it week to week. The right coach should be able to explain, in simple terms: how they assess you how they set your nutrition how they structure your training how they adapt things as you progress how long things realistically take If it sounds vague or mystical, run. If you want an example, I map out the full structure of my approach in the Bodygoal Breakthrough Program. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/3e91a8c3-7d06-4014-b218-4f32f6027ac4/Screenshot+2025-11-23+17.03.18.png Blog - How to Choose a Weight Loss Coach - 3. They Don’t Give You a Meal Plan on Day One A meal plan on day one is a red flag. It means they haven’t assessed your intake, your habits, your preferences or your history. A good coach teaches you how to build meals, not how to follow someone else’s food list like a robot. If your coach’s first move is telling you what to eat, without understanding how you eat, it’s a no. If you need to learn how to build meals you can actually stick to, the High-Protein Dinners blog is a great place to start. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/e088f0c1-23f2-4be7-96c9-d6556c6eff80/Screenshot+2025-11-23+17.04.50.png Blog - How to Choose a Weight Loss Coach - 6. They Care About Your Relationship With Food A good coach never tells you: “just stop eating at night” “just eat less” “just be more disciplined” “just try harder” If the plan relies on white-knuckling, it’s not a plan. You want a coach who helps you regulate appetite, structure meals, and create balance. Someone who treats overeating as a signal, not a failure. 7. They Teach You How to Maintain Your Results Weight loss is not the hard part. Maintenance is. A great coach talks about maintaining your results before you have even lost the weight. They show you how to: come out of a deficit properly increase calories without gaining everything back build muscle so you look better at the same weight create habits that last If they only talk about the fat-loss phase, that’s a red flag. https://www.hibar.com.au/blog/why-cardio-isnt-helping-you-lose-weight monthly 0.5 2026-02-16 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/5c31c20b-a8ed-4db2-a485-6075428ce53c/fitness+tracker.png Blog - Why Doing More Cardio Isn’t Helping You Lose Fat - Cardio burns calories… but that’s not the whole story Yes, cardio burns calories in the moment. But fat loss isn’t just about what happens during the session — it’s about what your body adapts to over time. When cardio becomes the primary tool: Your body gets efficient at it (burns fewer calories doing the same work) Recovery demands increase Hunger often rises Training quality elsewhere drops So while you’re doing more, your results can stall (or reverse). https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/de879375-faee-45ec-a1fd-5ffeb3d7c9fa/squirrel.png Blog - Why Doing More Cardio Isn’t Helping You Lose Fat - The common pattern I see This is the loop many people get stuck in: Fat loss slows Cardio increases Food intake drops to “balance it out” Energy tanks Strength training becomes inconsistent Muscle mass slowly declines At that point, fat loss gets harder, not easier. Not because you’re doing anything “wrong”, but because the strategy is mismatched to the goal. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/fb0e5634-68ca-4e40-bef5-f80826270611/treadmill+and+chestpress.png Blog - Why Doing More Cardio Isn’t Helping You Lose Fat - Why strength training matters more than you think If you want to look leaner, not just lighter, muscle matters. Strength training: Preserves lean tissue during a calorie deficit Improves how your body uses energy Shapes your physique as fat comes off Supports long-term maintenance When cardio replaces strength training (instead of supporting it), fat loss tends to look underwhelming… even if the scale moves. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/37a4ac6f-b3e8-4ee5-be93-7ed0bcbe5ab8/Screenshot+2025-11-23+16.34.16.png Blog - Why Doing More Cardio Isn’t Helping You Lose Fat - Stress, fatigue, and the invisible cost of “more” More cardio also means more stress on the system. And stress: Increases water retention Impacts sleep Affects hunger regulation Makes the scale noisy and unpredictable This is where people say: “I’m doing everything and nothing is working.” Often, they’re doing too much of the wrong thing, not too little. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/8e8280d4-62a9-4da9-a437-10669de672d4/recovery.png Blog - Why Doing More Cardio Isn’t Helping You Lose Fat - So… should you stop doing cardio? No. But it should be intentional, not reactive. Cardio works best when it: Supports health, enjoyment, or performance Is dosed appropriately for recovery Doesn’t replace strength training Isn’t used as punishment for eating Sometimes fat loss improves when cardio is: Reduced slightly Structured more intentionally Paired with better fueling and recovery Counter-intuitive, but common. https://www.hibar.com.au/blog/meal-prep-for-women-who-hate-meal-prep monthly 0.5 2025-12-10 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/b2275991-d6d4-451b-8c4c-545f8923ce58/kerryn+bbq.jpg Blog - Meal Prep for Women Who Hate Meal Prep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/222ec5b5-d980-4861-a119-34ac131a4001/meal+prep.jpg Blog - Meal Prep for Women Who Hate Meal Prep - 1. Prep Ingredients, Not Meals Traditional meal prep locks you into eating specific meals on specific days. Which sounds great in theory, but in practice you end up staring at a fridge full of food you don’t feel like eating. The lazy-girl method is different. Prep components, not meals. Choose three things: a protein a carb a vegetable Cook them once. Mix and match all week. Examples: Chicken breast, microwave rice, frozen veg Beef mince, potatoes, salad kits Eggs, couscous, cherry tomatoes This gives you flexibility without starting from scratch every night. If you need help figuring out how to hit your protein target each day, I go deeper into this inside the Bodygoal Breakthrough Program. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ba41f99b-1034-4328-b45c-c1dc5c821944/eggs+strawberries+cheese+lunchbox.jpg Blog - Meal Prep for Women Who Hate Meal Prep - 2. Use the Two-Minute Rule If it takes more than two minutes, you won’t do it consistently. This is not a character flaw. It is life. The two-minute rule means you only “prep” the things that actually save you time when you’re tired. Examples: Wash fruit so it’s grab-ready. Boil eggs while you unpack groceries. Make a protein-rich snack box for the next day. Not five meals. Not hours of cooking. Just the things Future You will thank Present You for. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/18e7dbd6-4050-4752-aa31-a21da96d860f/convenience+foods.jpg Blog - Meal Prep for Women Who Hate Meal Prep - 3. Buy Your Prep Where Possible Supermarkets literally do half the prep for you now. You can outsource 80 percent of the chopping and cleaning without adding to your budget. Think: pre-cut vegetables microwave grain packets steam-fresh veggie bags pre-cooked chicken hard-boiled eggs salad kits Convenience foods are not “lazy”. They are strategy. If you missed my quick dinner ideas blog, that one pairs perfectly with this method. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/71810500-935f-4411-a843-f0d35b959e53/defaultdinner.jpg Blog - Meal Prep for Women Who Hate Meal Prep - 4. Make a Default Dinner Your default dinner is the one meal you can make on auto-pilot with your eyes half closed. It has protein, fibre, volume and minimal clean-up. Mine usually looks like: protein microwave rice bag salad something crunchy for texture dressing It takes three minutes. Most women don’t need five new recipes. They need one reliable one. If you want an example of how I structure meals for clients, I break it down in the High-Protein Dinners blog. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/52af3cdc-fea7-4e67-b524-b68100dcb733/empty+lunchbox.jpg Blog - Meal Prep for Women Who Hate Meal Prep - 5. Prep Once for Your Weak Spots Everyone has a nutritional weak spot. Some women under-eat protein. Some forget lunch. Some snack their way through the afternoons. Don’t prep everything. Prep the one thing that trips you up the most. Pick yours: breakfast lunches snacks protein veggies Then prep only that. This removes chaos without you needing to become a meal-prep influencer. The women inside my coaching programs usually see the biggest change from this simple shift. You can see how the process works here. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/0488e8a3-09b7-4897-b2a4-466e9def9fe3/relaxed+kitchen+scene.jpg Blog - Meal Prep for Women Who Hate Meal Prep - 7. And If Weekends Are Your Downfall… This is where lazy-girl prep shines. Preparing ingredients (not meals) on Friday or Saturday means you don’t roll into Sunday starving, exhausted, and annoyed with yourself. This is also the number-one place most women sabotage their calorie deficit without realising. If weekends are your sticking point, my article on setting up a realistic calorie deficit for women over 40 will help. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ef5bd594-6434-4578-8ce9-3ac947dafc10/Kerryn+Waters.jpg Blog - Meal Prep for Women Who Hate Meal Prep Meal prep doesn’t need to look like hundreds of matching containers. It needs to look like support. It needs to reduce friction. And it needs to fit your actual life. Prep less. Prep smarter. Prep only what makes your week easier. Simple always wins. If you want help building a sustainable nutrition system that doesn’t make you feel like you’re failing every week, you can book a discovery call here. https://www.hibar.com.au/blog/weight-loss-for-women-over-40 monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/5f32c7d8-3234-4675-9677-ba23d840879b/womantraining.jpg Blog - Weight Loss for Women Over 40: What Actually Works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ecab222a-98de-4992-9b14-d859156f47be/chickengrill.jpg Blog - Weight Loss for Women Over 40: What Actually Works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/3c7268ec-9f1a-4770-923a-dc7da28c11f4/calendar.jpg Blog - Weight Loss for Women Over 40: What Actually Works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/893eb55e-dd8a-42cb-bb6c-8552e5747994/kerryn+3.JPG Blog - Weight Loss for Women Over 40: What Actually Works - If you want help putting these pieces together in a way that works for your life, you can book a discovery call here. You can also read more about how coaching works here. https://www.hibar.com.au/blog/high-protein-dinners-when-youre-too-tired-to-cook monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/02bfdbdc-f4ef-4f99-9af6-b252fb034463/chickensalad.jpg Blog - High-Protein Dinners When You’re Too Tired To Cook - 1. The “Protein + Bag Salad + Something Crunchy” Formula This is the holy trinity for tired women. Pick: A cooked protein (rotisserie chicken, pre-cooked chicken strips, tinned tuna, boiled eggs, smoked salmon) A bag of salad (literally any) Something crunchy (croutons, corn chips, roasted chickpeas, nuts) Add dressing. Eat. Done. You’ve just made a macro-friendly meal in under 3 minutes. find more nutrition tips here https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/b91e00f1-b202-4eed-b294-7c5423439c88/nachos.jpg Blog - High-Protein Dinners When You’re Too Tired To Cook - 2. High-Protein “Lazy Nachos” Nachos, but grown up. Grab corn chips Scatter pre-cooked beef mince or shredded chicken Microwave 45 seconds Add salsa and Greek yoghurt It’s delicious, fast, and far better than the overnight Uber Eats regret you had last week. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/d90b7dbb-3e4c-413c-a519-4d5374b32116/hamandeggs.jpg Blog - High-Protein Dinners When You’re Too Tired To Cook - 3. The “Breakfast For Dinner” Power Move People really underestimate how elite this option is. Try: Eggs Ham Cherry tomatoes A slice of toast High protein. High satisfaction. Low effort and basically no dishes. Breakfast-for-dinner girls are superior. Fact. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/4bd38bab-809e-4e8e-b263-b6d2e969e4d2/tunapestopasta.jpg Blog - High-Protein Dinners When You’re Too Tired To Cook - 4. The 5-Minute Pasta Bowl Hear me out. Microwave pasta Stir through a tin of tuna or salmon Add baby spinach Add pesto or tomato sauce It tastes good, hits your protein, and stops you from eating 14 crackers and a block of cheese while standing at the sink. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/c8ee5d74-f40a-47c4-a843-0cd80f388514/chicken+Buddha+bowl.jpg Blog - High-Protein Dinners When You’re Too Tired To Cook - 5. Pre-Cooked Protein + Pre-Cooked Carbs = Sanity This is the cheat code nobody talks about. Keep these on hand: Microwave rice Microwave quinoa Pre-cooked chicken strips Pre-cooked beef strips Steam-fresh veggies Throw everything in a bowl. Add soy sauce or sweet chilli. Pretend you’re eating a nourish bowl. Live your best life. My lazy girl meal prep method https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/bb2647d9-10e1-4773-a52c-dc318fc607c6/freezer+drawer.jpg Blog - High-Protein Dinners When You’re Too Tired To Cook - 6. The “Freezer Is Your Best Friend” Option When motivation drops to zero, freezer food saves your week. Stock: Frozen fish fillets Frozen mixed veg Steamed dumplings Frozen cooked prawns High protein isn’t about cooking. It’s about having the right things ready to go. https://www.hibar.com.au/blog/the-sunday-meal-prep-lie-we-keep-believing monthly 0.5 2025-11-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/8d1e2ff0-3179-4eb4-a6cf-d8f310ed9f2e/Untitled+design+%282%29.jpg Blog - The Sunday Meal Prep Lie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/protein-without-the-bro-science monthly 0.5 2025-11-12 https://www.hibar.com.au/blog/the-fitness-fog-why-youre-tired-all-the-time monthly 0.5 2025-11-04 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/9a6bc721-fce3-4ae8-a684-c5932f663e1e/Untitled+design+%281%29.jpg Blog - The Fitness Fog: Why You’re Tired All the Time (and It’s Not Just Work) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/menolescence-my-experience-with-perimenopause monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/31020e7f-2e92-4c8c-a9be-f9f5d53b0cf2/Untitled+design.jpg Blog - Welcome to Menolescence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/protein-needs-for-women monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/971f5c28-d84a-4ef1-ac71-b7bb1a8d013e/Weight+Loss+vs+Fat+Loss+%288%29.png Blog - How Much Protein Do Women Really Need to Lose Fat and Build Muscle? - Make it stand out Not just for bros in stringer singlets. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/2e2c1075-2fa4-47b4-b11f-1352bbcd24bb/Weight+Loss+vs+Fat+Loss+%289%29.png Blog - How Much Protein Do Women Really Need to Lose Fat and Build Muscle? - Why Protein Matters So Much Protein isn’t just about “building muscle” (though that’s a big part of it). It also: Keeps you fuller for longer (no more 3pm snack attacks). Helps you hang onto muscle when you’re dieting. Supports recovery so you can actually get stronger session to session. Makes fat loss look good, because muscle = shape. I explained the difference between weight loss and fat loss here in a previous post. Without enough protein, dieting just makes you smaller and softer. With enough protein, you actually look toned. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/87027fee-8e4f-4764-a176-cdf7899efaf9/Weight+Loss+vs+Fat+Loss+%2810%29.png Blog - How Much Protein Do Women Really Need to Lose Fat and Build Muscle? - The Numbers (Without the Overwhelm) Here’s the range that works for women chasing fat loss + muscle retention: 1.6–2.2 grams per kilo of body weight per day So if you’re 65kg, that’s about 100-140g protein a day. Not 40g. Not “just whatever’s in your dinner.” And definitely not “I think I get enough from veggies.” https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/9a3513cf-5d5a-4578-8753-3dd9a74c5663/Weight+Loss+vs+Fat+Loss+%2811%29.png Blog - How Much Protein Do Women Really Need to Lose Fat and Build Muscle? - What That Looks Like in Real Food You don’t have to live on chicken breast. Mix it up: Greek yoghurt with fruit (15-20g). A scoop of protein powder in your oats or smoothie (20-25g). 2 eggs + 2 egg whites (20g). Salmon fillet at dinner (30g). Edamame, lentils or tofu if you’re plant-based. Hit that across the day and suddenly your meals feel satisfying and your training pays off. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/0a57cbfb-81cf-4b83-935d-d697f84f5de0/Weight+Loss+vs+Fat+Loss+%2812%29.png Blog - How Much Protein Do Women Really Need to Lose Fat and Build Muscle? - Common Protein Myths (Busted) ❌ “Too much protein will bulk me up.” Reality: Women don’t accidentally wake up jacked. Muscle takes time, effort and heavy lifting. ❌ “Protein powder is dangerous.” Reality: It’s just powdered food. Handy if you can’t get enough from meals. ❌ “I eat healthy, so I’m fine.” Reality: “Healthy” doesn’t always mean “enough protein.” A salad with lettuce, tomato, and avocado is great… but it’s not protein. https://www.hibar.com.au/blog/why-cardio-alone-wont-work-for-what-you-want monthly 0.5 2025-11-23 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ee2fda52-f4c3-43b4-b68f-6f8f90d19f7d/IMG_3888.jpg Blog - Why Cardio Alone Won’t Give You the Toned Look You Want - Make it stand out This isn’t from a treadmill, babe. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/99cd9951-c4f8-4161-8119-74edd804f321/Weight+Loss+vs+Fat+Loss+%284%29.png Blog - Why Cardio Alone Won’t Give You the Toned Look You Want - What Cardio Does Well Great for sweat…not so great for shape. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/02d03ed2-f819-4205-9c5c-1d68c4fcfb4b/Weight+Loss+vs+Fat+Loss+%285%29.png Blog - Why Cardio Alone Won’t Give You the Toned Look You Want - The Missing Piece: Muscle Toned arms, defined legs, that “athletic” look…they all come from muscle. And here’s the kicker: cardio doesn’t build muscle. In fact, too much cardio while dieting can make you lose it. Which is why so many women end up frustrated when the scale goes down but their body doesn’t actually change. I break this down in my post about weight loss vs fat loss and why keeping muscle is a non-negotiable if you want that ‘toned’ look. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/34c31aaf-783a-4201-949d-34eedc247f9e/Weight+Loss+vs+Fat+Loss+%286%29.png Blog - Why Cardio Alone Won’t Give You the Toned Look You Want - Why Strength Training Changes the Game Strength training tells your body: “this muscle matters…don’t burn it off!” It helps you: Build and maintain lean muscle. Increase your metabolism (burning more energy at rest). Create the actual definition you’re chasing. Pair it with the right nutrition and you’re not just lighter, you’re stronger, more defined and more confident. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/59ad5b58-1d32-4c60-808c-1ffe8b4d0031/Weight+Loss+vs+Fat+Loss+%287%29.png Blog - Why Cardio Alone Won’t Give You the Toned Look You Want - Finding the Balance This doesn’t mean cardio is “bad.” The sweet spot is using cardio for fitness and enjoyment, and strength training for body composition changes. If your dream is to look toned, not just sweaty, the weight room is where it happens. https://www.hibar.com.au/blog/whats-the-difference-between-weight-loss-and-fat-loss monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1756763875535-LEA8BWUZYEOH9U8U3IQ0/Weight+Loss+vs+Fat+Loss.png Blog - What’s the Difference Between Weight Loss and Fat Loss? - Why “Weight Loss” Isn’t the Full Story When the number on the scale goes down, it doesn’t tell you what you’ve lost. That drop could be: Fat loss (good!) Muscle loss (not so good) Water loss (hello glass of wine last night) Glycogen depletion (the carbs stored in your muscles) That’s why focusing only on the scales can be so misleading. You might be “losing weight,” but if a big chunk of that is muscle, you’ll end up looking softer, not leaner. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1756763893672-RTBTUWFK978IBT8FI29M/Weight+Loss+vs+Fat+Loss+%281%29.png Blog - What’s the Difference Between Weight Loss and Fat Loss? - Fat Loss = The Real Goal Fat loss is when your body is actually reducing stored body fat. That’s what changes your shape, brings out definition and makes all your training effort visible. The sweet spot? Losing fat while holding onto muscle. That’s how you go from “I want to lose weight” to “I look and feel strong.” https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1756763906369-82JDNMSBZV23BMN5X8JT/Weight+Loss+vs+Fat+Loss+%282%29.png Blog - What’s the Difference Between Weight Loss and Fat Loss? - How to Lose Fat Without Losing Muscle Here’s the formula that works: Eat enough protein. Aim for around 1.6–2.2g per kg of body weight each day. Strength train. Lifting weights signals to your body: “this muscle is important, keep it.” Be in a calorie deficit. NOT crash diets, just consistently eating slightly less than you burn. Prioritise recovery. Sleep and stress management matter just as much as your workouts. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/bac687d5-4ba0-4285-88c0-52a4a9b605bf/Weight+Loss+vs+Fat+Loss+%283%29.png Blog - What’s the Difference Between Weight Loss and Fat Loss? - Why This Especially Matters for Women 30+ As we get older, muscle becomes harder to hold onto. That’s why endless cardio and dieting often backfire — you might be shrinking, but you’re also losing the muscle that creates a toned look. If you want to look fit (not just smaller), strength training and protein are non-negotiable. https://www.hibar.com.au/blog/client-story-how-julie-transformed-her-body-and-her-mindset-at-55-jybme-5alml-4b244-kk2wf monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/38863c8a-712b-4224-90c3-ddbd230b7c8a/Untitled+%2829.7+x+15+cm%29.jpg Blog - The Worst Fitness Advice I Ever Followed (And What Actually Worked) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/client-story-how-julie-transformed-her-body-and-her-mindset-at-55-jybme-5alml-4b244 monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/c4690272-c200-4a14-9b0c-3361fc08e4f0/IMG_1271.jpg Blog - Getting Back on Track After a Holiday (Without the Guilt) - Any excuse to share a holiday snap. And no, I didn’t land this jump. Thank God for powder days. https://www.hibar.com.au/blog/client-story-how-julie-transformed-her-body-and-her-mindset-at-55-jybme-5alml monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/8099f3ea-9eca-42cf-90c1-6cc293d577d6/IMG_8240.jpg Blog - How I Stay on Track While Travelling Without Stressing About It - By the time you’re reading this, I’ll have been in Japan snowboarding for a week. It’s one of my favourite ways to take a break while staying active, and over the years, I’ve learned how to balance enjoying a holiday while still feeling good in my body. If you've ever worried about losing progress while traveling, you're not alone. I used to stress about it too until I realised that what I do most of the time matters way more than what happens during a short trip. After five years of consistency, I’ve learned that I can travel, enjoy myself, and stay on track without stressing about every meal or workout. Here’s how I do it. https://www.hibar.com.au/blog/client-story-how-julie-transformed-her-body-and-her-mindset-at-55-jybme monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1738215796649-VR8YNI3CWGV6WEHOWKOY/2+%282%29.jpg Blog - How I Wasted Years on the Wrong Advice https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1738215796612-X6EO6WJZ4J4GVAQBMU9L/3+%282%29.jpg Blog - How I Wasted Years on the Wrong Advice https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1738215790403-9TEDJSB1ZSQ3I1BWTK3Q/4.jpg Blog - How I Wasted Years on the Wrong Advice https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1738215790066-2T54OMPEZ37ID2D7VZHX/5+%281%29.jpg Blog - How I Wasted Years on the Wrong Advice https://www.hibar.com.au/blog/client-story-how-julie-transformed-her-body-and-her-mindset-at-55 monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/6d943226-699c-473b-82cb-6d9784189a74/Aesthetic+Minimalist+Outline+Box+Mini+Vlog+Instagram+Reels.jpg Blog - Client Story - How Julie Transformed Her Body and Her Mindset at 55 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/breaking-the-all-or-nothing-diet-mentality monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/b7749892-86ff-48b4-b517-76250d536cc4/Consistency+beats+perfection+every+time..jpg Blog - Breaking the All-or-Nothing Diet Mentality - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/strength-training-for-beginners-no-more-gym-intimidation monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/f088f9fa-6ead-430a-baef-e2426268d2eb/Untitled+design+%281%29.jpg Blog - Strength Training for Beginners: No More Gym Intimidation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/how-to-fuel-your-workouts-for-fat-loss monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ad9283c1-9e80-45c5-83e1-e1db109ee350/Untitled+design.jpg Blog - How to Fuel Your Workouts for Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/why-your-90s-workout-routine-needs-a-2020s-makeover monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/e2772cd6-f5c9-4ca9-89a1-cf845f20ac84/1+%284%29.png Blog - Why Your 90s Workout Routine Needs a 2020s Makeover - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/compounding-interest-the-magic-in-tiny-changes monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1713838458374-T0QEI2FB8MB7OXZ0TLLM/image-asset.jpeg Blog - Compounding Interest. The magic in tiny changes. - Here is a truth. No-one in the history of the planet has ever managed to overhaul their health & fitness overnight. No one. Not ever. In every single case of someone becoming a fitter version of themselves, it has taken a change in behaviour, repeated constantly that has resulted in a healthier outcome. https://www.hibar.com.au/blog/if-you-are-considering-ozempic-whats-your-plan-once-the-injections-stop-this-clients-story-might-help-you-decide monthly 0.5 2026-03-22 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/94051073-2a0d-4399-b177-d6855b96874d/Untitled+design+%281%29.png Blog - If you are considering Ozempic, what’s your plan once the injections stop? This client’s story might help you decide. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/busy-persons-guide-to-making-healthy-eating-easier monthly 0.5 2026-03-23 https://www.hibar.com.au/blog/10-tips-from-a-nutritionist-for-healthy-eating-on-a-budget monthly 0.5 2026-03-23 https://www.hibar.com.au/blog/what-to-eat-when-you-are-too-tired-to-cook monthly 0.5 2026-03-23 https://www.hibar.com.au/blog/shaking-off-guilt-reimagine-your-relationship-with-food-in-2024 monthly 0.5 2026-03-23 https://www.hibar.com.au/blog/why-i-dont-prescribe-to-any-one-diet monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/599dda4d-44e2-4d82-968a-7d406464c90e/Untitled+design+%2822%29.jpg Blog - Why I Don’t Prescribe to Any One Particular Diet - First of all, diets are not sustainable. Most people who go on a diet end up regaining all the weight they lost, and often even more. This is because diets are usually too restrictive and hard to maintain in the long term. They can leave you feeling deprived, hungry, and frustrated. Plus, they often require you to cut out entire food groups or restrict your calorie intake to unhealthy levels, which can lead to nutrient deficiencies, metabolic damage, and other health issues. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/48a91037-7951-4681-a032-216cff8d2490/Untitled+design+%2845%29.jpg Blog - Why I Don’t Prescribe to Any One Particular Diet - Secondly, diets are not personalised. Every person's body is unique, and what works for one person may not work for another. Your age, gender, genetics, lifestyle, health conditions, and other factors all play a role in determining what your body needs to function optimally. A one-size-fits-all approach to nutrition simply doesn't work. In fact, it can do more harm than good by causing you to ignore your body's individual needs and signals. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/a0e80e27-fab2-4d21-b0a2-bff35c59e67b/Untitled+design+%2847%29.jpg Blog - Why I Don’t Prescribe to Any One Particular Diet - Thirdly, diets promote a black-and-white mentality. They teach you to view food as either "good" or "bad", "allowed" or "forbidden", which can create a toxic relationship with food. When you label foods as off-limits, you're more likely to crave them, binge on them and feel guilty or ashamed when you eat them. This can lead to disordered eating patterns, such as binge eating, emotional eating, or orthorexia. https://www.hibar.com.au/blog/think-you-need-a-detox-think-again monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/52c14923-2126-4667-add6-018e92524f54/Untitled+design+%2843%29.jpg Blog - Think You Need a Detox? Think Again! - The problem with many detoxes on the market is that they are often unsustainable and unhealthy. They may promise quick weight loss or a "clean slate" for your body, but they can actually be harmful to your health. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ea12c88d-0c1a-4c78-90ed-a2159b20aa90/Untitled+design+%2844%29.jpg Blog - Think You Need a Detox? Think Again! - The not-so-secret steps to a long, healthy & happy life What my health transformation looked like. This took approx 3 - 4 years. https://www.hibar.com.au/blog/horrified-by-the-thought-of-sunday-meal-prep monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/c1fcfa0d-b416-45f2-be78-386f9caa4bbb/Untitled+design+%282%29.png Blog - Horrified by the Thought of Weekends Lost to Meal Prep? Say Hello to Dump Dinners! - 1. Ingredient Prep What my health transformation looked like. This took approx 3 - 4 years. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/9c62f995-a774-4c2d-b3c3-e321218e1dee/Untitled+design+%283%29.png Blog - Horrified by the Thought of Weekends Lost to Meal Prep? Say Hello to Dump Dinners! - 2. Batch Cooking Another option is to do "batch cooking." This involves cooking a large batch of a few different dishes and then portioning them out for the week. For example, you could make a big pot of chilli, a tray of roasted vegetables, and a batch of quinoa. Then, throughout the week, you can mix and match these dishes to create different meals. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/4ff6b5bb-6a6e-45a3-8923-cad912db80ba/Untitled+design+%284%29.png Blog - Horrified by the Thought of Weekends Lost to Meal Prep? Say Hello to Dump Dinners! - 3. Dump Dinners! But my favourite way to meal prep is the "dump dinner." This is where the slow cooker comes in. You make a big batch of a slow cooker meal, portion it out into freezer bags, and then freeze them. On those days you don’t feel like cooking, take a bag out of the freezer, dump it into the slow cooker in the morning, and let it cook all day. When you get home, dinner is ready! Dump dinners means your fridge won’t be overflowing with meal prep food because you're not prepping a heap of individual single portion tupperware containers, instead you're prepping a zip-lock bag of ingredients to be frozen and used during the week. https://www.hibar.com.au/blog/muscle-building-explained-in-an-unsciencey-way monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/8c26074b-0ede-4a87-a569-1fa2889220b7/Untitled+design+%2830%29.jpg Blog - Muscle Building Explained (in an un-sciencey way) - Make it stand out What my health transformation looked like. This took approx 3 - 4 years. https://www.hibar.com.au/blog/heres-what-you-need-to-do-to-transform-your-body monthly 0.5 2023-09-01 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/a424313d-948c-4b69-bc1d-442e2b731ff7/Newsletter+blocks+%283%29.jpg Blog - Here’s What You Need To Do To Transform Your Body - Make it stand out What my health transformation looked like. This took approx 3 - 4 years. https://www.hibar.com.au/blog/from-couch-potato-to-veggie-ninja monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/9a92a583-1a4e-4904-83e2-bbad550d2d3b/Untitled+design+%2823%29.jpg Blog - From Couch Potato to Veggie Ninja: The secret to achieving your health goals - The secret to achieving your health goals (& still enjoy life) Have you ever felt overwhelmed by the idea of completely overhauling your lifestyle to achieve your health goals? Maybe you've tried it before and found it unsustainable, or perhaps you're intimidated by the idea of giving up your favorite foods or changing your daily routine. But what if I told you that you don't have to make drastic changes to see real progress? By building healthy habits one at a time, you can create a sustainable lifestyle that supports your health goals without sacrificing the things you enjoy. In this blog post, I'll share my tips for incorporating healthy habits into your current routines in terms of nutrition, training, sleep, and hydration, so you can achieve your health goals and still enjoy life. Let's get started! https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/6fd36bda-c00d-4d40-88cc-6240b2a717db/Untitled+design+%2825%29.jpg Blog - From Couch Potato to Veggie Ninja: The secret to achieving your health goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/ea2db816-9164-4ef2-acb3-e6807997de53/Untitled+design+%2827%29.jpg Blog - From Couch Potato to Veggie Ninja: The secret to achieving your health goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/62b02c69-50d1-423c-9b07-b844061ef5ab/Untitled+design+%2824%29.jpg Blog - From Couch Potato to Veggie Ninja: The secret to achieving your health goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/fbf8e6bd-7aa6-443d-bbac-611b77ac9d95/Untitled+design+%2826%29.jpg Blog - From Couch Potato to Veggie Ninja: The secret to achieving your health goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/blog-post-from-the-heart monthly 0.5 2023-09-01 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/72724fe3-ac3c-475a-a4af-9f3dac8ebdfb/IMG_0862_Original.jpg Blog - Today’s Blog Post is from the Heart… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/851883c8-7def-47b8-8609-1f7c102b28f6/Ms+FitnessModel+40%2B.jpg Blog - Today’s Blog Post is from the Heart… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/power-of-meal-prep monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1673931309257-MRB5B0ZVU90TZ8R8J0AE/unsplash-image-5jctAMjz21A.jpg Blog - The Power of Meal Prep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1673934748306-OP7OBZ0ICD6YF8ZGRWPO/pexels-ella-olsson-1640775.jpg Blog - The Power of Meal Prep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/d018157c-fb28-4c01-834e-fc00d7045294/1.png Blog - The Power of Meal Prep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/get-healthy-together monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/1673931837712-B1QOM3UEPZ7SBEAORYI1/unsplash-image-my1mDMraGf0.jpg Blog - 7 Tips for Couples Trying to Get Healthy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/0f717c36-c46d-441f-8fb1-a53f6f03e819/pexels-mikhail-nilov-7500701.jpg Blog - 7 Tips for Couples Trying to Get Healthy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/fat-talk-in-the-bedroom monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/76a4a45b-41b2-4f9b-a139-f0587d60ea53/pexels-roberto-hund-5317730.jpg Blog - Your Guide to Fat Talk in the Bedroom - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/03495ed7-8c48-4ad0-af68-dbaa25190e0a/pexels-mizuno-k-13931405.jpg Blog - Your Guide to Fat Talk in the Bedroom - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/tracking-macros-for-weightloss monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/0090d28c-7b31-4179-9828-50641b267cf3/brooke-lark-HlNcigvUi4Q-unsplash.jpg Blog - Tracking Macros for Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62467f096fafdb095bd154ec/5ede1522-e5a8-4fe8-b929-e3fcf2ed45a0/pexels-karolina-grabowska-4397921.jpg Blog - Tracking Macros for Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hibar.com.au/blog/category/Personal monthly 0.5 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