Steph Prem’s fitness motivation

  Struggling to kickstart your workouts? You’ll be suprised by how Steph Prem‘s simple tactics can reframe exercise as a want-to not a have-to do. You might remember Steph Prem’s vital, blonde persona from the 2010 Olympic Games, where she was the only woman to represent Australia in snowboard cross. A career-ending crash in the same year meant that Prem turned her sights away from professional snowsports and to an…

January 4, 2016

How to eat like a female fitness model

 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy. Her food philosophy Don’t diet – instead just make clean eating part of your lifestyle. Learn as much as you can about healthy food and find foods that you really enjoy eating so that…

December 28, 2015

Healthy doughnuts and cupcakes

 The holiday season is here so maintain your physique with these allergy-friendly, vegan and low in fat and sugar treats.   What you’ll need – makes 13 Cupcakes/doughnuts 1 cup brown rice flour 1 cup oat flour 2 tsp baking powder ½ tsp salt 241 g (1 cup and 1 tbsp) yoghurt** 1 ¼ cups unsweetened vanilla almond milk 2 tsp vanilla paste 1 tsp butter flavour 1 tsp stevia…

December 20, 2015

Superberry Choc Tarts

  With chocolate ganache engineered from nourishing avocado and a host of wholefood ingredients, these dairy- and gluten-free Superberry Choc Tarts are a clean twist on Christmas dessert. What you’ll need (makes 6) 2 cups (200 g) desiccated coconut 1 cup (150 g) raw almonds 14 pitted medjool dates 1⁄3 cup (65 g) coconut oil Pinch of salt Chocolate Ganache 2 avocados ½ cup (60 g) cacao powder ½ cup…

December 18, 2015

Summer Body Warrior Challenge – Week 3 – Challenge 1

December 4, 2015

  Put a stopwatch on your efforts   No time for slacking off this week. Efforts will be reduced and times will be recorded AND we want to hear about it! Snap a selfie and hashtag #RawFitspo with your challenge time/effort. Woo-hoo! Let’s inspire each other! You could win a training session with us, reposted on our Instagram or be featured in the January edition of the mag. This week…


Summer Body Warrior Challenge – Week 3 – Challenge 2

December 4, 2015

The aim of the challenge is to get through all of the exercises and repetitions in ANY order and in any rep numbers as quickly as you can. Keep track of reps and set that clock!     Equipment ›› Stopwatch ›› Paper/pen ›› BB ›› DB ›› Weighted plate ›› Box or chair ›› Mat    Before commencing, roughly draw up a table with exercises at the top and metrics down the side – think reps…


Summer Body Warrior Challenge – tips for success

Make the most your four-week Summer Body Warrior Challenge with Sheena-Lauren’s top tips for fitness success. Train first thing in the morning“Wake up and work out before your brain figures out what is going on,” says Sheena-Lauren. You will be less likely to skip a workout than if you leave it to the end of a day. “There is less chance for ‘things’ to pop up during the day, and…

November 18, 2015

Do I need to be skinny to look toned?

Want to achieve that ‘shredded’ look? It usually requires an increase in muscle mass and a descrease in body fat. Increased muscle mass (i.e. size, width and volume of your muscle fibres) will help your muscles become more visible beneath body fat; however, significant mass is not always necessary for improved tone. According to exercise scientist Johann Ruys, “Muscle mass increase is generally associated with an increase in tone, but an…

October 25, 2015

What’s the difference between BB cream and CC cream?

    Confused about the latest beauty balms and colour correcting products? We’ve got the lowdown.. BB cream “BB stands for ‘beauty balm’ – they’re meant to be time-saving products that combine colour, moisture, treatment ingredients, and sun protection in one product,” says Bryan Barron, research and content director at Paula’s Choice Skincare.  CC cream “CC isn’t as firmly defined, but typically stands for ‘colour and correct’; think of them as…

October 14, 2015

Matcha powder: a secret weight loss weapon

Matcha powder helps boost metabolism and the body’s ability to burn fat. So how can we incorporate it into our diets? What is it?  Powdered green tea. Unlike many ingredients with weight loss claims, green tea won’t overstimulate the adrenal glands. How to use it:  Try green tea as a smoothie base or drink it on it’s own. Nutritionist Dr Joanna McMillan says, “Green tea increases general health and improves body weight…

October 11, 2015