Insights on health, fitness, recovery, and building a better you.
This next article may serve as a reminder or as a open framework to get more leads...
Recovering from an injury isn’t just about getting rid of pain—it’s about restoring full function, preventing future injuries, and reaching optimal...
This is by no means a scientific look at what should and shouldn’t be done on a competition diet, but here are some broad indications that you might want to...
These are all things that can contribute to imbalance through uneven stress on the body. Identifying the issues is part of making a positive change. Overuse...
Add 2 tbsp water to 1 scoop of whey. Less water makes for a tasty...
Amino acids are the building blocks of protein. When you ingest protein, the protein is broken down into amino acids. There are twenty different kinds of amino...
Our topic today is the sinking ship dilemma, or the sunk cost dilemma. To compensate for the holes in the bucket, do we add more water? In other words, I'm...
Today's blog post is going to be along the lines of what you may have been taught in the past about marketing and why I personally believe that you may just be...
If you are training, I am going to assume that you are in the pursuit of some kind of adaptation or body...
Artificial sweeteners promise all the sweetness with none of the calories—but do they really help with weight loss? Anecdotally, they seem like a great way to...
When it comes to back pain and herniations, imaging like X-rays, CT scans, and MRIs can provide valuable insights. But here’s the catch: what you see on a scan...
2 cups cashews (soaked in water overnight &...
3 scoops chocolate whey ½ cup oat flour ½ tsp baking powder 4 egg whites 1 ripe banana ½ cup...
The following article discusses the supplement BCAA, and helps you to understand the purpose of it. Supplements are just that, a supplement and they cannot...
(And why it matters more than any certificate ever...
Water is fundamental to life, but its distribution within the body plays a critical role in health and disease. While we often focus on intracellular water...
1 teaspoon Himalayan rock salt (or other sea salt...
Back pain can be debilitating, but what’s worse is the loss of hope that often comes with it. When a doctor says, “You’ll never be able to do X again,” it can...
I love seeing people get moving. Whether it’s in a gym, a park, a group class, or an influencer-led boot camp—if people are getting stronger, fitter, and more...
According to research at Massey University’s sleep/wake centre, this most certainly can happen. It can mean that you lose sleep, and when you do get into a...
Cancer is one of the biggest health challenges a person can face, and the conversation around exercise, nutrition, and lifestyle in cancer prevention and...
When it comes to the classic cardio vs. weights debate, it's like comparing apples and oranges – both have their unique benefits. Cardio, with its...
Qu: Suz, I train pretty heavy for my body weight. Wanting to shift some flab/extra body fat. Do you think casein before bed will help? More muscle less...
Add banana, cocoa powder, whey, almond butter, flax, and Himalayan...
So you’re in need of a personal trainer or thinking of making a bit of a change...
The following is intended to help you come to a decision on the best software to use to systemize your business (if you have a revenue of more than $100,000)....
Chronic illnesses are more common than many people realize, and a significant number of individuals live with more than one condition. In fact,...
I was honoured to be featured in ‘Fitness Life’ magazine as an invited author of the following (published...
Let’s talk fitness, customer service, and all the ways we (unintentionally) make people feel like...
Why most fitness businesses lose the sale before the trial even starts—and how to fix...
It’s no longer January; most of us have now abandoned their new year’s resolution to “Get fit and healthy”. Despite the most zealous of intentions, it is no...
If you work out harder or longer or more often, you will get faster results,...
By the principal of Seyles law: “General Adaptation Syndrome”, it is important to allow an organism to recover to the demands placed on it. I place high...
So I figured I'd jump on here and give you a bit of insight to things I've been thinking about a lot lately when it comes to my client journey. So put these...
This is one of the most common (and frustrating) questions I get asked — especially by women who’ve been showing up, training hard, and not seeing results...
Purpose: Drop sets are a great way to promote muscle growth, bust through plateaus and to enhance your training by stimulating your muscle fibers to adapt....
The game CHANGED when I started using some of these programs. Yes it's another expense and they do seem pricey as some are in USA dollars, but guess what, some...
If you’re dealing with chronic Epstein-Barr Virus (EBV) and possibly chronic fatigue syndrome (CFS), or ME and long Covid you already know how frustrating it...
Multiple Sclerosis (MS) is a neurological condition that can make daily movement and exercise feel like a challenge—but that doesn’t mean physical activity...
Alright, you got me! You’ve managed to push my buttons and inspire me to write this blog post. Today, I want to talk about some exercises that are a definite...
I've been asked what some of my favorite exercises are, and whilst its been too hard to pick, I selected some of my favourite to share with you. You can't beat...
Fibromyalgia is a condition that is often misunderstood, frustrating to manage, and deeply personal for those who live with it. It brings widespread pain,...
What fitness business owners need to know about building the right...
The following article discusses the supplement Fish Oil and helps you to understand its purpose. Supplements are just that, a supplement and they cannot...
All across the New Zealand, charity fitness has become a movement in its own right. Getting fit for the benefit of a charity and in addition to the regular...
(And let’s be real… sometimes brushing your teeth is the...
The following trends need to be put to rest and replace...
What to Say After a Trial Session or Movement...
Long COVID research has come a long way—but clinical care hasn’t caught...
Can you get a real-life “Photoshop” and become more attractive (without surgery?) and become a nicer...
I love seeing people take a proactive approach to their health. It’s a massive shift from the old mindset of only going to the doctor when something feels...
For years, people struggling with obesity have been told that weight loss is a simple matter of willpower—eat less, move more. But as research evolves, we’re...
The following article discusses the supplement Glutamine and helps you to understand its purpose. Supplements are just that, a supplement and they cannot...
Before you start thinking about supplements, let’s get the basics right—food always comes first. Then we’ve got sleep, exercise, and recovery. Nail those, and...
A professional sports career is short. Every year matters—not just for performance and earnings but for long-term health. Over the past two decades, sports...
Aging is often associated with muscle decline, fatigue, and a slowdown in recovery—but what if a natural compound could help counteract this process? Enter...
The RICE (Rest, Ice, Compression, Elevation) method has been questioned in recent years, especially the 'Ice' and 'Rest'...
So many people think that protein powder can only be used in smoothies. However, that is not the case! It’s time to re-think the whey you look at your...
The “Heroin Chic” Lie: Why Shrinking Yourself Won’t Make You...
High Intensity Interval Training (HIIT) has been crowned the queen of fitness for fat loss—short, sweaty, and supposedly smarter. But for most of my clients,...
It is the most wonderful time of the year! And it should stay that way during the season without added worry of guilt, or those infamous words… “I’ll start...
Home workouts are a convenient, flexible way to stay fit. But if your goal is to gain strength, build muscle, or improve endurance, you’ll need more than just...
Congratulations on commencing your new healthy life plan! Making a change is hard to do. That's why I've also written a post on building better habits. But...
Longer answer: The ideal workout length varies based on your goals, fitness level, type of exercise, and lifestyle. Some people thrive on quick, intense...
So, you’ve just started exercising and are unsure if you are doing enough sessions or are doing too...
Hi there fellow fitness enthusiasts! I'm Suz Baxter, with PhD from the School of Physiotherapy Otago, here to share some wisdom on why strength is more than...
Let’s cut the fluff. Growing your business in 2025 isn’t about shouting louder. It’s about showing up...
In this article, Suz discusses how to ‘stay friends with your friends’ as you pursue your fitness goals… Friends...
If you are looking to lose weight, it’s important to understand the safe and healthy way to do it. While it is possible to drop a significant amount of weight...
If you're reading this, you're wondering how you might be able to make working out a habit and make working out work for you. You've come to the right place....
Ankle and foot injuries are some of the most overlooked yet debilitating injuries you can experience. Whether it’s a sprained ankle from stepping off a curb...
And a lot of personal trainers are wondering if they’ll make it through the next 6 months—let alone...
Hyperbaric Oxygen Therapy (HBOT) involves breathing pure oxygen in a pressurized chamber, allowing your lungs to gather more oxygen than would be possible...
Fitness competitions have evolved dramatically over the years, but few have made as big of an impact as HYROX. This global fitness race is inspiring everyday...
Especially if you're a personal trainer, studio owner, or anyone who sells through...
With the Arnold Classic Australia coming up in March, we figured that we would channel our inner ‘Terminator’ and help you get back on track with some tips and...
Before there were supermarkets and before there was an attraction to attraction, we had access to many different shapes and types of fruit and vegetables. But...
If you're reading this, you or your client must have recently got injured. Regardless of whether it...
I was recently invited to contribute as an expert to and article on stretching for over 40s in SHE finds. Read on to find out what I...
ANS: IIFYM or 'if it fits your macros' is (as I understand) a type of flexible dieting and eating. It is flexible in that it acknowledges that dieting cannot...
Nope, there is a lot more to a spin bike than your average...
Several athletes are now openly discussing the impact of their menstrual cycle on their athletic performance. Concurrently, scientific research is delving into...
The fitness industry loves to brand itself as inclusive:Everyone’s welcome, endorphins for all, comfy clothes, and good...
This one’s for the coaches, instructors, and PTs who work with general population clients—but haven’t yet leaned into training...
Did you know that the answer to a number of people's injuries, complaints or even poor posture might be coming from your...
People these days are quick to blame carbohydrates as the cause of excess fat. However, any food, when eaten at a surplus to the requirements of the body will...
Many people choose running as a form of weight loss, thinking that it is the most optimal way to lose...
We have all been there. The procrastination that happens on a “school night” (or work night), where you feel just a little bit naughty by staying up late to...
Today’s chat is a little different—it’s not about programming or technique, but about how we see others in the fitness space: other facilities, other trainers,...
On my whirlwind trip to the NZ Fitness Expo, I got to witness the absolute bounce-fest that is Kangaroo Jumps. If you haven’t seen these things, picture...
This post is a bit different. If you hate motivational posts, now’s your cue to roll your eyes. But stay with me — this one’s for the ones on the edge of...
Knee pain is one of the most common complaints I see, and while people often assume it’s just a result of aging or “wear and tear,” the reality is far more...
Hiring’s supposed to be about finding “the best person for the...
Long COVID / ME / Chronic Fatigue / EBV is one of the most frustrating conditions out there—it can feel like you’re doing everything right, yet you’re still...
QU from Kirstin: What sort of food would you carry in ur pack if running long distance? Plz I need so tips on what to eat while running Ans: Ow wow nice work...
I am Dr Susan Baxter (PhD) and I am a fitness and nutrition educator for personal trainers and allied health professionals. I also work with my own online...
Low Back Pain (LBP) remains a prevalent issue worldwide, often impairing individuals' mobility and daily functioning. As personal trainers, addressing this...
If your food, sleep, movement, and stress hygiene aren’t on...
Menopause and perimenopause are major life transitions, yet they’re still hugely misunderstood, under-researched, and often dismissed. Many women suffer in...
We’ve all heard it: “Sitting is the new smoking.” And while that might sound dramatic, research backs it up—long periods of inactivity are incredibly bad for...
”Congratulations on your Ph.D.… you don’t know me but I follow you online. I love that when I follow you that you are a real person, you work out and you work...
The Olympia: possibly the true pinnacle of any bodybuilder or fitness competitor's...
NAD+ (Nicotinamide Adenine Dinucleotide) has been getting a lot of attention in the longevity space, with claims that it can boost energy, support cellular...
Are you unhappy with your body? Do you find that the relationship between you and your body is ruining your...
Whilst presenting my Ph.D. research at FILEX 2015; I stumbled across ZUU as the conference was officially opened. As a complete novice, unaware of what ZUU is...
If you’re a personal trainer, studio owner, or small fitness biz boss, you’ll know this...
Many people assume that just staying active is enough to keep their bones strong. I’ve had multiple clients come to me frustrated after doing Pilates three...
Ozempic, Wegovy, and Zepbound—these GLP-1 receptor agonists have completely changed the weight loss game. The results? Dramatic. Studies show they can help...
As a personal trainer, you may encounter clients who experience patellofemoral pain (PFP), a common cause of knee pain that can significantly impact their...
Pregnancy and postpartum are some of the most transformative times in a woman’s life—physically, mentally, and emotionally. Yet, when it comes to exercise,...
Sweat Equity Coaching Launches Signature Course for Understanding Clients with Chronic Illness or...
QU: What is your take on processed stuff e.g protein powders? Protein bars...
If you're reading this thank you for engaging in this edition and getting this far in. Thing is from competing internationally while simultaneously running a...
Place the dates in a food processor and add cocoa powder....
Up and down, toes or knees, and hands-on floor…. right???...
#realchat Fitness competitors: You are far too beautiful to be described with a number...
Ans: The concept of reverse dieting is one that acknowledges that the body just enjoys and loves homeostasis and equilibrium: in that it wants to find ‘a kind...
I saw a TikTok recently that suggested if you did one very highly stress-inducing event for the body such as running a marathon or something similarly to get...
Rheumatoid arthritis (RA) is often misunderstood, and I recently found myself frustrated when I saw it included in a senior exercise education module. Why?...
Add to a blender/ food processor everything except the...
Just started going to the gym? Found out that you are avoiding going at certain times, or avoided it...
When is it safe to exercise after the flu or...
I recently was invited to contribute to Cosmopolitan magazine about whether foam rolling was worth it and effective. Read on to find out my...
Hey there fitness pals! So, we've all heard the mantra "keep your spine straight when lifting", right? The idea is to keep our back in a 'neutral' position to...
Hey fellow trainers! Let's chat about a common issue many of our clients face: shoulder pain, especially rotator cuff related, which can be a real roadblock...
Are you a personal trainer looking to boost your income and expand your business during tough Economic times? Well, let me tell you, there are plenty of side...
No matter whether you are a runner, lifter or a group fitter; your body learns how to make any exercise easier. It does this by adapting to the demands of that...
Social media is getting the blame for insecurities in females. Social media is becoming more and more popular. It has grown to the point of almost taking over...
Okay, so first of all, we'll be using this blog post to help you better understand rheumatoid arthritis either for yourself or for a loved one or maybe some of...
Let's talk again about specialties. It's always an interesting...
QU: Hi Suz, what is the best way to get rid of fat around the belly and top of thighs? I try and stick to 1500 calories a day – use My Fitness Pal to log my...
Source: If exercise is medicine, why dont we know the...
Supplements? What’s the go with them? What should I be taking & when? Fat burners? Pre workout? Protein powders? There’s so much of this stuff, it’s...
When it comes to health and performance, no supplement can replace a balanced diet, quality sleep, exercise, hydration, and stress management. Supplements are...
Most people only start thinking about rehab after an injury or surgery—but what if you could set yourself up for success before anything goes wrong? That’s...
Okay team today I am writing about how to be a little bit more sustainable in your business. Apparently it's a trait of a millennial, which is perhaps why I am...
One minute you are listening intently to your colleague or writing your latest report when….. you are caught by the clutches of remembering the toberlone in...
The habits you build as a teenager shape your life. From resilience and confidence to cognitive function and social skills, early exposure to structured...
Too busy to exercise? If you are here, you are probably a parent or someone who runs a business or two, homeschools the kids and probably has a kitchen sink...
It’s tempting to look enviously at the fittest people we know and think: Is there some magic combination of workouts and dieting that gave them such an...
Most people assume that you must work out to lose weight and may even believe that working out every day is required to meet your weight loss goals. However,...
It’s tempting to look at the fittest person we know and be jealous of their impressive body shape and youthful...
Weighing yourself is one of the easiest ways to check on your weight loss, but as you progress and want to get healthier or have specific fitness goals, you...
Losing weight can be a big task that requires time, patience, and dedication to the process. If you’re putting in a huge amount of work but not seeing the...
I was recently invited by Insider magazine as an expert to contribute to an article on the core vs the abs. If you have been confused about the core and the...
Chronic pain is more than just pain that lasts a long time. It’s a rewiring of your brain and body that affects everything from your mood to your movement...
Our nervous system is a vast and intricate network that extends from our brains and branches out, reaching every corner of our bodies, much like the sprawling...
Hearing loss isn’t just about missing a few words in conversation or needing to turn up the TV volume. It’s deeply connected to mental decline, social...
Ok, I don’t know about you, but I HATE making phone...
There’s a lot of noise online about Pilates—what it is, what it isn’t, who it’s for, and what it can or can’t do. And while I love seeing people moving in any...
The One Thing That Separates the 1% of Coaches From the...
Breathwork is often associated with meditation and relaxation, but its benefits go far beyond that. It can help regulate stress, improve cognitive function,...
Extreme temperature treatments, such as ice baths and sauna sessions, have been embraced by many for their potential health benefits. These treatments involve...
Back pain is a complex and often misunderstood condition. It can be debilitating, frustrating, and confusing, making recovery feel overwhelming. However,...
My sister was quite surprised and astonished when she saw her daughter sitting up, just a baby sitting up typing on her turned off laptop *type type, type,...
As you might have read in my earlier posts, there are a few different things on the list of priorities before...
I did a SCIENTIFIC experiment on MYSELF. This is the result of a 6-week...
Feeling like you’re running on fumes—even when you’re “resting”? You’re not alone, and you don’t have to push through it solo. If this is hitting close to...
1/2 cup walnuts, finely chopped into a coarse meal for...
Sometimes (we have all had it); we find ourselves feeling a craving for food, only 30 minutes after eating...
Okay so I get it, I'm like the grocery store that is putting up Christmas decorations after Easter, but I figured I'd make some trend predictions for 2024...
Ive gone and done it, Ive cracked open the Christmas decorations (metaphorically) and its not even July yet by writing the trends that I see emerging and...
Disclaimer: this article is not intended to replace the recommendations of a qualified dietician. Before drastically changing your diet consult your healthcare...
Himalyan rock salt is a type of salt which contains all 84 elements found in the body. The benefit of using it as part of your diet include: Promoting...
By Dr. Suz – Pilates Instructor, Rehab Specialist, Lover of Movement &...
If you’ve ever been told to “just manifest abundance” while working 12-hour days, rescheduling your life around flaky clients, and barely affording rent—this...
The best long term weight loss plans are the ones that can be adhered to long term, i.e. the longer that they can and are followed for the more successful that...
Spring and summer is just around the corner, yet the days are still short, and you haven’t gotten any less busy. You have work, friends, family and other...
When inflation rises and uncertainty kicks in, a lot of fitness professionals start to panic — understandably so. It’s easy to feel like we’re fighting to...
Everyone seems to know about protein needed for building muscle, but don’t skimp on the carbohydrate...
The concept of aligning workouts with menstrual cycles, often referred to as cycle-syncing workouts, has been gaining attention in womens fitness. However, the...
Stress eating is a common problem for many, which involves the consumption of food as a coping mechanism to deal with stress. Although it may seem like an easy...
Goodness it’s not nice manners to criticise people for not being as dedicated. And sometimes I see it on social media it makes me quite angry. Also, read my...
The question you need to ask yourself is… what is your goal. Your goal determines the...
Whey is a protein powder which tastes delicious and is a convenient way to supplement your best training efforts in the gym. It is great for use as a shake...
Or: why your lack of time isn’t solved by hiring someone overseas for...
There is that aha moment in life. Self-esteem is shot, and the motivation for doing something about it is to commence feeling better about...
So you're reading this and you might have been following the diet for one week, two weeks, three weeks, or four weeks. You've been diligently following the...
Why I Don’t Tell Clients to “Turn On” Their Core (or Any Other Muscle) when I'm teaching cueing for...
Why your profits, sanity, and long-term reputation depend on how well you keep the clients you already...
There’s a common belief in the fitness world that time under tension (TUT) is the key to making exercises harder, getting stronger and driving progress. But if...
(Unless they’re training for sport — and most...
There are a number of high-protein diets out there that are popular: Atkins, duke, paleo, and the infamous...
Let’s talk about something we don’t address enough in fitness: how general population clients — Gen Pop — are often misprogrammed, mislabelled, and...
6 leaves shredded kale 1 tablespoon coconut oil 2 tablespoon fresh grated ginger 1 generous teaspoon of turmeric 2 bunches coriander, stem and leaves chopped...