Dumbbell stiff-leg deadlift with extension

Bored of ordinary deadlifts? Try this version to work your lower back, glutes and hamstrings.  How to 1. Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides. Keep your chest up and shoulders back. 2. Bend the knees slightly and keep the shins vertical, hips back and back straight. 3. Keeping your back and arms completely straight, bend at the hips and lower the dumbbells as…

September 22, 2015
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Dumbbell curtsy lunges

Work your glutes, hamstrings and quads with this awesome take on an ordinary lunge. 1. Stand feet shoulder-width apart. Holding a pair of dumbbells at your side, keep your chest up and shoulders retracted back. 2. Step your right leg backwards into a modified lunge position where your foot crosses behind and to the left of your front leg. This curtsy-type position will get your glute and adductor firing.3. Step…

September 18, 2015
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Fasted cardio – is it right for you?

Running on empty usually makes working out harder, but studies have shown that low-intensity aerobic exercise in a fasted state – before breakfast, for example – can foster long-term improvements in performance and weight loss.  Why you would: Normally, exercise uses a combination of glycogen (carbohydrates) and fat as fuel, but – according to a recent study published in Sports Medicine – exercising in a fasted or glycogen-depleted state creates…

September 15, 2015
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Power crunches

Target your abs with this dynamic crunch – just two steps to an awesome core workout. How to1. Standing shoulder-width apart with your core braced, raise one knee to meet the opposite elbow with explosive force before returning to stationary position. 2. Repeat with the opposite leg to create an alternating movement. Tip: Exhale at each point the knee reaches the opposite arm’s elbow to contract the abdominal muscles. NEXT: Browse…

September 7, 2015
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Mood foods

Feeling glass half-full? Learn how to boost your happiness or quell work stress by eating these mood-boosting foods. You want: To chillaxEating around 40 grams of dark chocolate daily boosted mood and slashed stress hormones in Swiss research. You want: Anger managementEat foods like almonds, edamame beans and spinach, which are high in magnesium, a mineral that stabilises mood and blood pressure, helping combat irritability and anger. You want: To feel like…

September 2, 2015
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Quinoa milk recipe (high protein)

  Celeb chef Teresa Cutter shows us how to make quinoa milk. It’s easier than you might think! With the march of coconut and almonds into milk cartons, it’s not easy choosing a faux moo juice. While researchers at the Universitat Politècnica de València are experimenting with hazelnuts, walnuts and chestnuts, we’re topping up our microwaved lattes with celeb chef Teresa Cutter’s  high-protein quinoa* milk.  Ingredients* Makes 1 litre (eight…

August 7, 2015
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Side plank

July 15, 2015

Try this variation on a plank to tone your abs. Be warned: it’s harder than it looks! How to Position on your side, elevated with your elbow on the ground below your shoulder, form a straight line from head to toe. Position feet parallel, one on top of the other. Breathe and hold for 60 seconds. NEXT: Plank punches Words and workout by Holly Barker, images by James Patrick {nomultithumb}…

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6 best exercises for triceps

July 15, 2015

Bingo wings, be gone! These exercises specifically target your triceps so you can tone your upper arms. Medicine ball lunge with triceps extension Step 1 •     Stand upright, feet together, medicine ball extended directly above the head•     Step out into a lunge position, keeping the medicine ball extended directly above the head•     Ensure the front knee does not extend beyond the front foot•     Keep core engaged…

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Joanna Turner: I lost 25 kilos with deep breathing

July 9, 2015

We do it all day, every day. But simple tweaks to your breathing can boost your wellbeing. Joanna Turner, a health coach from Sydney, tell us how she lost weight through correct breathing. “It took me a while to hear the message about breathing that everyone kept talking about. I was ‘hearing’ the message but not actually doing it. After a stressful day at work (I was formerly a corporate accountant),…

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Barbell Curls against an incline bench

July 6, 2015

This awesome exercise will tone your biceps, add it to your workout! How to Lie against an incline bench with your arms holding a barbell and hanging down. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps (only the forearms should move; do not swing the arms). Slowly return to the starting position. Repeat for desired amount of repetitions. NEXT:…

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