A Personal Trainer's Top 5 Tips for a Healthy Body

We all strive to be fit and healthy, but getting the motivation to do something about it can be another matter. To get yourself on the right track, follow these 5 expert tips.

For trainer Sally Matterson, helping others achieve their goals is her passion, and lives by the saying 'when you are fit, you are happy!' 

In her new book Healthy Body, Sally provides readers with a complete guide to getting fit and healthy - all in the comfort of their own home. For those looking to get started, Sally highlights her 5 key tips.

1. Strength training

Perfect your strength training technique to improve your lean muscle mass and boost your metabolism. The best three strength training exercises you can do with your own bodyweight are squats, deadlifts & pull ups.

2. Adequate sleep

Sleep seven to eight hours a day, retiring and arising at the same time each day, to help body fat loss and hormonal health. Research shows lack of sleep increases cravings for sugar and high energy or calorific foods.

3. Eat protein

Increase lean protein for better recovery from strength training and improve lean muscle mass. Consuming more amino acids found in protein also improves detoxification which aids fat loss.

4. Go green

Eat leafy greens like kale, baby spinach and broccoli to increase fibre in your diet and aid detoxification. Try to have at least three servings a day. If the thought of eating veggies at every meal makes you queasy, try a super greens powder. 

5. Rest

Do not underestimate the power of rest and restoration for health and improving body fat composition. Stress less to reduce cortisol production. Research shows too much of the hormone cortisol in the body can inhibit fat loss and put you at greater risk of adrenal fatigue.


Savoury super-food bowl with poached egg

Preparation: 5 mins (plus time to cook quinoa)
Cooking time: 20 mins
Serves: 2

1 bunch asparagus, ends snapped off
1 garlic clove, crushed
2 eggs
100g (3.5oz) haloumi, sliced into 1cm pieces
150g (5.25oz) quinoa, cooked as per instructions on packet
Handful of rocket
Olive oil, to drizzle
Salt (iodised or Himalayan) and freshly cracked pepper
Sprinkle of paprika or cayenne

In a saucepan, bring enough water to a simmer to submerge the asparagus. Add the asparagus and garlic and cook for 2 minutes or until asparagus is bright green but still retains some crunch. Remove from the pan with tongs and cool under cold water to stop the cooking process. Set aside. To soft poach eggs, fill a medium size saucepan with water and bring to the boil. Crack the eggs over a skimmer (poaching tool) to drain off the outer egg white. Carefully place the remainder of the egg into the water. Repeat with the other egg. Poach for 2 minutes or until the white is set. Fry off haloumi in a non-stick frying panover a medium heat until browned on both sides. Fluff quinoa with a fork and divide between two bowls. Top with rocket, haloumi, asparagus and a poached egg.

Drizzle with a little olive oil and sprinkle with salt, freshly cracked black pepper and paprika (or cayenne) to taste.

Macronutrients per serve:
Protein 19.8g (0.7oz)
Fats 10.2g (0.4oz)
Carbs 18.2g (0.6oz)

Chilli coriander squid

Preparation: 10 mins
Cooking time: 15 mins
Serves: 4

2 red onions, peeled, halved and cut into wedges
4 tsp flaxseed oil, plus extra
1 tsp balsamic vinegar
2 chillies, finely chopped
1 bunch of coriander, finely chopped
600g (1.3lb) pre-cut squid rings or approximately 4 baby squid, scored and thinly sliced
1 punnet cherry tomatoes, halved
Handful of kalamata olives
100g (3.5oz) rocket
50g (1.75oz) or large handful of parsley, roughly chopped
Juice of  ½ a lemon

Preheat oven to 180ºC (350ºF). Line a baking tray with baking paper. Place onion on a baking tray. Drizzle with half the flaxseed oil and balsamic vinegar and bake for 15 minutes. Set aside to cool.
Place chilli and coriander in a bowl with the squid. Toss together. In a separate bowl, place cherry tomatoes, olives, rocket, parsley and onion. Heat oil in pan and quickly toss squid for 2 minutes or until tender. Add to bowl with salad and toss. Drizzle with remaining flaxseed oil and lemon juice
to serve.

Macronutrients per serve:
Protein 28.7g (1.0oz)
Fats 8.3g (0.3oz)
Carbs 9.4g (0.3oz)

Clean spaghetti bolognese

Preparation: 15 mins
Cooking time: 15 mins
Serves: 4

1 tsp of extra virgin olive oil
1 brown onion, finely diced
2 celery sticks, finely diced
2 cloves of garlic, finely chopped
500g (1.1lb) beef mince
700g (1.5lb) bottle tomato passata
1/2 bunch broccolini, trimmed and each floret cut into 1cm pieces
1/2 bunch asparagus, ends snapped off, each spear cut into 1cm pieces
1 tbsp balsamic vinegar
Salt (iodised or Himalayan) and freshly  cracked pepper
2 zucchinis, cut finely or made into spaghetti
Few sprigs of basil, leaves torn

Place oil in a saucepan and add onion, celery and garlic. Cook until onion is golden. Add mince and stir until brown. Stir in passata and simmer for 3 minutes, then add broccolini and asparagus.  Add vinegar and season. Leave to simmer on a low/medium heat for 15 minutes.  Just before you are ready to serve up, cook the zucchini spaghetti in the microwave for 30 seconds or until tender.
Divide among four plates and top with bolognese sauce and some basil leaves.

Macronutrients per serve:
Protein 35.3g (1.2oz)
Fats 14.8g (0.5oz)
Carbs 14.5g (0.5oz)

Sally Matterson is a renowned personal trainer, biosignature practitioner and author of the new book, Healthy Body (Rockpool Publishing $24.99), now available at good book stores and online at www.rockpoolpublishing.com.au

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1 comment
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Posted by Rebecca2526Report
There are some fantastic tips in this article. The recipes look really healthy and delicious. The Chilli coriander squid sounds and looks full of flavour, this would be a great dish to make.