This fortnight we spoke with Tahlia, a nationally registered nutritionist, a coach, and a proud member of the iGym team. Tahlia is here to break down any misconceived notions around nutrition, food and fat loss. 

Tahlia is a big believer in the old saying: exercise is King, nutrition is Queen. Put them together and you’ve got the Kingdom. “Truer words could not be spoken,” she said. “Think of it like this: for fat loss you need to achieve a calorie deficit. Food is 100% of the energy you put into your body, but exercise is only responsible for burning 10-30% of that.”

With such a big discrepancy, it is clear that “working off” everything you eat in a day (plus more for a deficit) is not a realistic goal, especially not long term. 

“The key player here is energy balance. No matter who you are, what you do for work, or what size you are, if you take in more energy (calories) from food than your body expends throughout the day, you will gain weight. Period. If you take in less energy from food than you expend throughout the day, you will lose weight. Period.”

We asked Tahlia to answer all of her most asked questions and provide some real insight into how nutrition impacts fat loss and how we can maintain our results long-term. 

A registered and accredited nutritionist is a food health professional that consults and advises their clients on dietary requirements, routines, and exercise structures that will help them to live a healthier lifestyle.

Whether your goal is to lose weight, overcome emotional eating, or get help with a digestive problem, nutritionists are here to help. As accredited health professionals our job is to sift through all the conflicting “advice” online and use science-backed education to find the solution that’s right for you, your lifestyle, and your goals. 

• Are struggling to make the lifestyle and habit changes you need to achieve your weight loss goals.
• Are frustrated by starting diets, finishing/quitting diets, and restarting again.

• Struggle to sustain a healthy approach to food.  
• Are battling with poor digestion. 
• Label foods as “good” or “Bad”.
• Feel guilt or anxiety surrounding food and social situations.
• Are a regular exerciser but aren’t get the results you want.

• Live a busy and stressful life.
• Are lacking energy and feeling “flat” all the time. 

But I’m guessing you still have some questions so, to help you gain further clarity, I’m going to answer top 3 questions I get asked:

No, not unless you want to – we can even take care of this for you. 

Cool no worries at all. I’m a nutritionist and can’t stand Tuna, we just won’t include a, b, c, or d in your plan.

Not a problem, we can tailor your plan to suit your family’s needs, budget, and lifestyle. 

If you would like to start feeling LEANER, HEALTHY AND STRONGER than you ever thought possible, Tahlia’s one-on-one nutrition coaching program could be just what you need. 

To find out more or, to apply to Tahlia’s program, please complete the simple enquiry form below: 

Baked Chicken Parmesan
Serves 6

Nutrition per serving:  

Calories 365 

Protein 46g 

Fat 14g

Carb 10g 

Fibre 1g

Tahlia was also kind enough to share one of her favourite nutritious recipes for you to try out yourself! 

• 900g boneless, skinless chicken breast
• ½ cup (65g) panko breadcrumbs

• 1 cup (100g) parmesan cheese, grated 
• 1 tbsp garlic powder
• ½ tsp salt
• 1 egg
• 3 tbsp olive oil (plus 1 tsp to grease dish)

• 1 cup (260g) marinara sauce
• 1 cup (115g) mozzarella cheese 
• Fresh basil, chopped, for garnish

1. Preheat the oven to (180/200°C) and grease an oven-proof dish with 1 teaspoon of olive oil. 

2. Slice each chicken breast in half, lengthways, then place the chicken on a cutting board and cover with plastic wrap. Using a meat tenderizer, pound the chicken to a ½-inch thickness. Set aside. 

3. In a large bowl, combine the breadcrumbs, parmesan cheese, garlic powder and salt. Whisk the egg in a separate, medium-sized bowl. 

4. Dip each chicken breast into the beaten egg and shake off any excess, then dip into the breadcrumb mixture. 

5. Heat ½ tablespoon of olive oil in a large skillet over a medium-low heat. Add the chicken to the skillet and cook for 3-4 minutes on each side, until golden brown. Wipe the skillet between each chicken breast to remove any brown bits and continue to sauté the remaining pieces of chicken. 

6. Transfer the chicken to the greased oven-proof dish, top with the marinara sauce and sprinkle over the mozzarella. 

7. Bake the chicken in the oven for approximately 7 minutes at 180°c or until the mozzarella has melted and the chicken is cooked through. 

8. Sprinkle over freshly chopped basil and serve immediately.

Hot Tip: To boost your gut health, serve with a delicious side salad or some mixed steamed vegetables.