Author Archives: Luke Scott

Low Fat, Low Carb Ricotta Cheesecake with Lemon Drizzle and Pine Nuts


I have a customer doing some very great things at the moment with her diet.

She has requested this recipe from me as it is one of my favourites. So I thought rather than simply send it to her I would make her work for it (she is particularly technologically challenged).

If you have found this.  Well done!  You know who you are.  🙂


Low Carb and Fat Ricotta Cheesecake with Lemon Drizzle and Pine Nuts


Tablespoon of Pine Nuts
6 Large eggs, separated
3/4 teaspoons cream of tartar
1/3 cup + 1 teaspoon granular sugar substitute
2 tsp vanilla extract
1 container 100g low fat ricotta cheese
1 tsp finely grated lemon zest
2 Tbsp fresh lemon juice


1. Position rack in middle of oven and heat oven to 140 degrees. Lightly coat 30cm springform pan with cooking spray. Spread nuts on a baking sheet and toast until lightly golden, about 10 minutes. Cool. Increase oven to 180 degrees.

2. In large bowl, with electric mixer at high speed, beat egg whites until frothy, about 1 minute. Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes more. Set aside.

3. In another large bowl, beat egg yolks, 1/3 cup of the sugar substitute, and vanilla extract for 1 minute. Add ricotta and zest, and beat on high until smooth.

4. Gently fold one-third of egg whites into yolk mixture. Add the rest of the whites and gently fold until well combined. Pour batter into pan, place pan on a baking sheet, and bake until cake is golden and mostly set, about 1 hour 10 minutes. Remove cake from oven and cool on tack 20 minutes.

5. Combine lemon juice and remaining 1 tsp sugar supstitute in saucepan. Bring to simmer over low heat. Remove from heat and gently brush surface of cooled cake with two-thirds or mixture. Drizzle remaining mixture into cracks. Sprinkle cake with pine nuts.

6. Cool completely, then run a knife around the edge before releasing from pan. Chill, loosely covered, 4 hours or overnight. Serve chilled.

Bon Appetit!

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Body Weighted Squat

If I had to reccomend one exercise for anyone to do this is it.

For general strength and postural stability the body weighted squat is the absolute essential for any training program, or at least to nail as your progress up to more difficult exercises.

This compound movement has a high degree of relevance to day to day life is particularly good for people who require a lot of lifting in their professions, and anyone looking to improve performance in most sports.

Once your technique is flawless move on to weighted squats but ensure that you can perform this movement well and that you are placing emphasis on the correct muscles groups.

The muscles groups this exercise should focus on are: quadriceps and glutes.  This exercise will also benefit your core muscles and lower back.

Follow Prochaska’s Stages of Change Model And Save Australia’s Future

Prochaska’s stages of change model:
Prochaska’s Stages of ChangeMany would say big deal but as business people this model reflects the buying process that your customers go through before making a purchase. They move from not even considering your product, to thinking they ‘should’ get it, to ‘going to’ to get it and then finally they act and make the purchase form you, whereby they maintain their new behaviour using your product.
So what does this have to do with leading a balanced life . . .
Simple . . . the majority of business owners and senior managers are either in pre-contemplation stage – not considering it at all or thinking they ‘should’ do something. FYI – if the majority of business owners and managers were not in these stages but rather action or motivation then we would not have:
Pressure on our hospitals with sick people;
An obesity epidemic;
World domination in fat kids; and
A population so unfriendly and unhappy!
As living people we are making the world for our kids and our grand kids. And if you don’t give a stuff about the rest of the world then consider our country, your state or even just your community! The unhealthy choices we are making will have a direct impact on where future government money is needed not to mention your personal health.
Stop being so selfish . . . make a decision to today to make healthy choices.
Eat fruit.
Reduce the fried food.
Go to bed at a reasonable hour & get 8 hours sleep.
Exercise – just walk!
Don’t make a commitment to me or Dynamic Business that you will do something. Make a commitment to your family and loved ones . . . they will thank you! As will future Aussies!

About the Author

Justin is Australia’s leading fitness business management consultant. He’s worked in the industry since 1989, as a personal trainer, sales manager and health club owner. In fact, he is Australia only consultant who has ever owned a health club for 15 years or more! As an international sought after speaker he really understand how the fitness business works and as a result is the only fitness business coach in Australia. He practices what he preaches with the unique “JT’s Quality Assurance Guarantee: pay what his advice is worth to you!” Follow him on Twitter @JTActiveMgmt or check out his personal blog or become a Facebook fan:

Our 10 Best Posts… So far.

We have been focusing on our blog for around a month now and I think we are starting to get a few things right.
We are getting around 600 visits a month on our blog now and it’s growing at a rate of over 100% per month so things are looking up!
So after as bit of a re-cap we thought we would bring you a list of our best blog posts so far.
1.  How I lost 60kgs.
2.  Why Mobile Personal Training Rocks My World (And How It Can Rock Yours Too).
3.  How to lose weight.
4.  The Problem of Illegal Performance Enhancers. Pt 1.
5.  The Problem of Illegal Performance Enhancers. Pt 2.
6.  Visualisation
7.  Tuesday Newsday: Caffeine in Sport
8.  Functional Fitness Training
9.  Is MasterChef making Australia fatter?
10.  How to get a body like Elle Macpherson’s
So whats your favourite?

In Home Personal Training

In home personal trainingIf you are one of the 100’s of Australians finding it tough to get to the gym then hopefully we have a solution for you… and it’s not a new thigh master!

If you have ever thought, gee I wish I had a gym at home, or that the gym would come to you, then hopefully we can help.

Or maybe you do you have a gym at home and want to know how to utilize it better and get true value out of your purchase, (and stop using it to dry your clothes on!)

Then maybe personal training in your home is for you.

Our mobile personal trainers are expertly equipped to help you achieve optimal results with all of the convenience of training from home.

If you ever dreaded getting to the gym after work, or having to find a parking spot, or even having to put up with a gym full of people enjoying their own looks in the mirror then this is the answer.

We run a fully equipped service and bring with us any equipment necessary to get the results you need.

We also are well versed in body weight training and improving your ability to move in all directions using your body weight as resistance. This as well as other activities like boxing, kickboxing, kettlebells, and running will be used to get you in the best shape of your life.

Even if your lifestyle is just needing a little bit of a tune up an a few tweaks here and there at home personal training is a great answer as the accountability is high. You have someone knocking on your door to get you butt moving. Nothing can get in the way of that!

Fire us an email if you think that at home personal training is the ideal option for getting your butt moving, all with the convenience of being done in home.

How to lose weight.

How to lose weightHow do I lose weight?
Weight loss occurs when there is a chronic decrease on caloric intake, compared to our energy expenditure. It takes a loss of approximately 7700 calories to lose 1 kilo of body fat. We should all know the energy balance equation
Change in energy stores = energy intake – energy expenditure
What this equation does not take into account is the effect that weight loss will have on energy expenditure.
The energy balance equation can be expressed in a way that will account for the dynamic nature in humans.
Rate of change = rate of change of – rate of change of
energy stores energy intake energy expenditure
When body weight decreases due to chronically depleted energy intake, there is a compensatory decrease in the amount of energy used at rest, as well as during activity when body weight is being carried around.
What does this mean for weight loss?
It means that just decreasing your calorie intake by 250 calories a day below your energy intake will amount to a 1.6kg weight loss at some time. Once this occurs you will need to decrease your calorie intake again to lose weight.
The other side of the energy equation involves the expenditure of energy and includes basal metabolic rate, thermogenesis (heat production) and exercise.
Basal metabolic rate (BMR) is the rate of energy expenditure under standardised conditions. It is important because it represents 60% – 75% of total energy expenditure in the average sedentary person. It is proportional to fat-free mass and after age 20 it decreases approximately 2% for women and 3% for men per decade. Prolonged dieting also influences BMR by decreasing it.

Estimating Basal Metabolic Rate
Males Females
15 x Body weight [kg] + 716 = Calories 12 x Body weight [kg] + 716 = Calories
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or training twice a day) : BMR x 1.9

Adjustments for age
30-35yr reduce BMR by 5%
36-50yr reduce BMR by 10%
51-69yr reduce BMR by 15%
70+ reduce BMR by 20%
The advantage of using exercise compared to caloric restriction alone in weight loss programs is that there is a higher proportion of body fat lost than lean tissue.
Exercise and Energy expenditure
Physical activity constitutes the most variable part of the energy balance equation, being 5% to 40% of daily energy expenditure. A strenuous exercise session can expend 700-800 calories for a 70kg person. Do the maths. 800 caloris times five days equals 4000 caloris. Half a kilo! The important thing to remember is to not increase you food intake otherwise you won’t lose it.