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June 2, 2016

So I’m 4 days out from my next #BenjiausTravelAdventure and I’m running around like an idiot trying to tick everything of my to do list, which I’ve left to the last-minute, again. Don’t even get me started on trying to pack for thirty five days…Where are you going Benji, you might ask? Well I’ve got a five week European trip planned, mostly travelling around the beautiful Italy #Ciao

A rough guide to the trip is as following, starting in Rome then onto Tuscany, Pisa, Cinque Terre, Florence, Milan, Venice, Berlin (still in limbo), Paris, Monaco, Madrid and finish in Ibiza (also still in Limbo). A lot of sight-seeing, a lot of eating, a lot of walking, a lot of eating, a lot of partying and did I mention eating? You can follow my weight gain over the duration of my trip on my Instagram!

If you have any advice or local knowledge please feel free to comment or reach out.

Now in other news, below is a little lifestyle feature I shot last week, enjoy!




Photography: Johnny Nicoladias / Styling: Benji Condie



Tips to Boost Your Workout & Recovery!

February 10, 2016

If you’re still maintaining your New Year’s Resolution of a “Better, Healthier, You” then congratulation’s for staying strong! For those who fell off the ban wagon, it’s time to jump back on!

Below I share with you some tips to boost your workout and aid your body in recovery so you’re fit as a fiddle to turn around and do it all again the next day.

 – Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. Wait there’s more, it also help in the regulation of blood glucose levels and aids in energy and protein production. Magnesium also has many anti-inflammatory benefits for the body, which is great for those taxing training session on the body.

For me I found taking a magnesium supplement was the easiest way to increase my intake. Make a note, the absorption rate of supplements differs depending on the kind, I suggest sticking to types that dissolve in liquid as they are better absorbed in the stomach.

Arghh beautiful peaceful sleep, why are you so good to the body! Besides the fact it’s a time for your body to rest and recharge, there are so many other things happening while you are in the land of nod.
In relation to exercise, the weights you’re lifting at the gym are creating a large number of tiny tears to your muscles, these tears must be repaired in order for the muscle to strengthen and grow bigger. The biggest two factors in how well your muscles are repaired after a workout are “Sleep” and “Nutrition”
 A good sleep cycle ensures that your body is getting the necessary time it need to repair and recover in order to achieve muscle growth. When we sleep our bodies creates large amounts of human growth hormone, testosterone and melatonin, all of these play a huge role in reproduction and regeneration within the cells of the body.
So basically, No Sleep = Your body won’t repair damage done to the muscles in training.



You’ve heard of them before right? Their in Gatorade and those sport drinks, Coconut Water, etc. But exactly are they?

Electrolytes are chemicals that form ions in body fluids. On a cellar level they have the ability to conduct electricity and send signals from one cell to another. To dumb it down they help make sure specific bodily functions run at optimal levels.

Post-excerice, an electrolyte formula can help to rehydrate the body, replenish the electrolytes you sweated while working out, and just general exertion. Too few electrolytes will cause the body to cramp. Many think (me included before researching) electrolyte replacement only meant sodium/salts, however there are many different types including; Potassium (Banana), Chloride, Bicarbonate, Calcium, Sulphate, Magnesium (Leafy green vegetables) and Phosphate.

Protein Intake

You finish your workout, what next? Protein Shake! Having a high protein meal or shake after your workout can help to provide slow-burning energy and support the recovery of muscle exhaustion and aid in the process of muscle growth. Protein, vegetables and some complex carbohydrates help keep your body satisfied, which means you’ll stay fuller for longer.

Below are a couple of High Protein Snacks to get you through the day!


Hard Boil Eggs – one whole egg has just 1.6 grams of saturated fat, plus 6 grams of protein and only 78 calories, the benefits of including eggs in your diet outweigh the cholesterol risks when eaten in moderation

Nuts – almonds, cashews, walnuts, or pistachios, whole nuts are a healthy high-protein snack choice. Plus, nuts are high in fiber, which when paired with protein keeps you feeling full longer

Greek Yoghurt – Enjoy fat-free or 1-percent Greek yogurt as a stand-alone snack, a base for fresh fruit, cereal, or nuts. The yogurt packs a protein punch with 15 to 20 grams in a 6-ounce serving

Celery & Nut Butter – Nut butters are high-protein foods, with two tablespoons providing about 7 grams of protein. And though nut butter does contain fat, it can be a healthy addition to your diet when eaten in moderation

Cottage Cheese – 14 grams of protein per half-cup, and has less than 100 calories per serving. Paired with diced fruit, veggies for dipping, or on its own, it makes a terrific snack

Eedamane – Half a cup of edamame or soybeans (out of the shell) contains 8 grams of protein, making for a satisfying 100-calorie snack

One last thing to remember!

The process of muscle recovery continues for approximately 12 hours after you’ve trained, therefore regular (roughly every 3 hours, expect when you’re sleeping) consumption of about 20-25g of protein can help maximise your recovery!

Happy Muscle Building.

Follow my Adventures on Instagram


2016 Fitness Boost!

December 21, 2015

It’s Officially the festive season, which means it’s almost 2016 and time to vow to live a healthier lifestyle! If you’ve let yourself slip throughout this year don’t beat yourself up too much, it happens and doesn’t mean you should give up! My father would often say to me when I was growing up and competing “What happens when you fall off the horse? You get back on!” And it’s true I would train hard and strive for those personal best times, or goals I had set, and would be disappointed when I couldn’t achieve them as fast as I wanted too. But I learnt to turn that feeling of disappointment and channel it into a driving force to train even harder than before!

Now with the help of the experts at IsoWhey Sports we’ve created a list of 5 Lifestyle Tips to help boost your fitness in 2016. A few simple changes that will ultimately help you to reach and stick to your New Year’s fitness resolutions – without getting overwhelmed or tempted to quit!

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SuperFood Face Treatment

May 11, 2015

We’re well and truly about to welcome Winter and with the degrees starting to drop, its important not to forget about our most important layers, our skin. The weather is not just colder it can also be substantially drier an our skin can take the toll quickly by drying and even cracking. The best treatments for your face should be simple and natural, don’t be tricked into buying the most expensive often ‘exotic’ skin products when you can achieve that natural glow from products in the pantry.

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The Perfect Cure.

September 26, 2014

We’ve all experienced the dreaded “hang-over” feeling right? (for those underage just you wait!). Where you wake up in the morning after a winner of a night and a mini jack hammer has decided to take residence inside your head for the day, lets face it, we all pretty much feel like #DeathWarmedUp!

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Jump Into the New You!

August 4, 2014

Todays the day I spill one of my health/fitness secrets with you, its the one that helps me get rid off that extra ice-cream I was “forced” to consume the other day #WhoAmIKidding & helps me get my abs back in no time! 

*Drum Roll*

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High in the Sky: Frequent Flyer

July 14, 2014

If you’ve been following my adventures for a while now you’ll know I’m hardly in one location for a long period of time, flying all over the place, staying in lonely hotels (and judging them on their wifi speed), exploring new cities and just overall always on the move. Which is the nature of the business I’m in. So I only thought it would be fitting to dedicate this post to all things flying, straight from the horse’s mouth so to say! 

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