6 nutrition rules to live by

  No matter how much exercise you do – you are what you eat. It’s what’s on the inside that counts. p to 80 per cent of having a sustainable healthy body is due to good food choices. When you start to see the benefits of exercise, you’ll see this threefold combined with good nutrient-rich fresh foods. By the time your skin is glowing and you jump out of bed…

September 9, 2015

Dumbell jump squat

Work your quads, hamstrings, glutes, calves and abs with these dumbbell jump squats. How to 1. Hold dumbbells by your side, the weight should be light enough that it doesn’t slow you down significantly. 2. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position. 3. Squat down and immediately reverse your direction to explode off the ground, extending…

September 1, 2015

Medicine ball slams

Target your back and abs (and unleash any built up anger) with this powerful move! How to 1. Hold a medicine ball with both hands and stand with your feet at shoulder width. 2. Raise the ball above your head and fully extend your body. 3. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. 4. Receive the ball with…

August 27, 2015

Lean carrot cake muffins

This recipe for carrot cake muffins is one of Rita Catalino’s favourites! Perfect for using up fresh produce that’s past its prime and a great way to meet your vegie quota. What you’ll need: 3 cups almond meal ¼ tsp baking soda 1 tsp baking powder Cinnamon ½ cup apple sauce ¼ cup coconut oil 5 free range eggs 1 cup shredded carrot Vanilla extract Dark sugar-free chocolate, grated, to…

August 25, 2015

Overhead walking lunges

Work your glutes, hamstrings, calves, abs and arms with this challenging lunge variation.  How to 1. Begin by standing with your feet shoulder-width apart with a weight plate in your hands above your head. Keep your core engaged at all times. 2. Step forward with one leg; descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front…

August 16, 2015

Hand-to-shin ab workout

July 20, 2015

Want rock-solid abs? Try this hand-to-shin sit-up variation. How to Start with legs straight out and arms straight above, parallel to your ears. Raise one leg and opposite hand towards each other. Return to start position and repeat on opposite side. Breathe out at the top of the movement and inhale as you return to starting position. Repeat movement 10 times. NEXT: 7 core exercises with a ‘twist’ {nomultithumb}  …


Magic marble chocolate cake

July 16, 2015

We love this high-protein chocolate cake recipe from fitness model Rita Catolino. All you need are a few ingredients, a coffee mug or jar and a microwave! “This has been one of my go-tos for the past eight years, since I started competing. It’s perfect for the late-night kitchen raid when you want something sweet, moist and ‘cakey’ without having to bake up a storm or throwing your macro balance…


What to do after a food binge

July 12, 2015

Eaten too much? Overindulged at the weekend? These tips should help you resume and maintain your healthy habits following a food blowout. The occasional overindulgence isn’t going to harm your health, but it’s important to get back on track after a big night out. “It’s normal to overindulge and go out and enjoy yourself on occasion, but it’s how you redeem yourself after the fact as to whether you see…


4 training tips from cover model Nichelle Laus

July 6, 2015

WH&F trainer and fitness model Nichelle Laus graced the cover of our June issue. Here, she shares her top tips for becoming one with your workout: Tip #1: Choose workouts that fit into your current lifestyle and fitness level. “Fitness shouldn’t feel forced, or you won’t enjoy it,” says Laus. “Everyone knows when you don’t enjoy something, you won’t stick with it. Fitness should be a lifestyle, not just something…


How to do a pull-up

Pull-ups are a challenging upper-body exercise that are difficult to master! Here, Nikki Fogden-Moore shares her 4 tips.  Anybody who can do a pull-up is in pretty good shape…I’m still working on building mine up and the journey is fun! The best way to get better at pull-ups is to do pull-ups assisted with resistance bands: try looping a band over the pull-up bar and place a foot or knee…

June 14, 2015