Lower body workout

February 16, 2016

Get ready to work up a sweat with this lower body and leg toning workout by fitness trainer Nikki Fodgen-Moore. For an express 15 minute session go max out on each exercise for 50 seconds, then rest for 10. Step-Ups Perk: The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is…


South Australian spa retreats

February 12, 2016

For secluded locations and breathtaking scenery, relax your body and soul at one of these spa retreats in South Australia. PURE LUXE Southern Ocean Lodge The place: Due to its truly secluded location, perched high on a cliff top, you can only access the treatment rooms via a boardwalk through the coastal flora. Once you reach your private oasis, admire the view, rewind and relax, soaking up the sounds of…


Top Tasmanian spa retreats to visit

February 12, 2016

For locals and visitors alike, experience a spa retreat like no other at one of these breathtaking locations in Tasmania, Australia. PURE LUXE Waldheim Alpine Spa At Peppers Cradle Mountain Lodge The place: The spa well and truly makes the most of its spectacular location, overlooking the Cradle Mountain and its ancient forests, snow-capped pine trees and crisp mountain streams. Drop in and ease your body after a day of…


Do vitamins boost your workouts?

February 4, 2016

If you think that vitamins, particularly antioxidants such as A, C and E help maximise your workouts, think again. There’s emerging evidence that antioxidant supplements may adversly effect:   Insulin benefits of exercise “One previous small study found that trained and untrained people who dose up on antioxidant supplements impair important exercise training adaptations such as improved insulin sensitivity and production of special proteins that actually help defend the body…


Eat like a warrior

Want to keep your energy levels up throughout the day? Sheena-Lauren ‘s Warrior Recipes will help you refuel and stay energised. Chocolate protein and coconut porridge BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren recommends fasted morning workouts, but if you can’t fathom powering through without something to nibble, bite off a bit of brekkie and save…

January 21, 2016

Red velvet cake fudge protein bar

  Ditch the sugary treats for this decadent homemade protein bar.   What you’ll need (makes 10 bars) 165 g (2⁄3 cup) roasted beetroot puree* (see instructions below) 128 g (½ cup) raw almond butter 135 g (½ cup + 1 tbsp) unsweetened vanilla almond milk 1 tbsp natural butter flavour 1½ tsp vanilla crème-flavoured liquid stevia extract 210 g (12⁄3 cups, lightly packed) chocolate brown rice protein powder 80…

January 20, 2016

Full body workout tips

  Covet a perky butt but not sure you’re ready for toned arms? A strength-training workout to suit your fitness goals will help you get there.  “A combination of compound and isolation [workouts] is great, especially in body sculpting,” says experienced natural bodybuilder and personal trainer Ami Stockton. The trick to body sculpting is knowing where and how to build lean muscle and tone and here’s why you should start….

January 18, 2016

The benefits of concurrent training

  Speed up your results by incorporating concurrent training into your workouts. There’s nothing like a double-whammy workout, but if you’re thinking of combining weights and cardio into one session, some caveats apply. “Again, the last thing you want to do is ask your muscles to work at their highest levels and to have your technique fail because you’re already partially exhausted from your cardio,” says exercise psychologist, clinical personal…

January 7, 2016

Ab and core workout by Emily Skye

  Sculpt rock hard abs with fitness IT girl Emily Skye‘s exclusive workout for WH&F. This is a fantastic ab and core workout you really can do anywhere. By doing the workout in a circuit format, you also get the added benefit of a fantastic fat burning session. High-intensity circuits are by far the best way to burn fat as you have the effects of burning fat well after the workout…

January 6, 2016

Choc chip banana protein ice cream recipe

Treat yourself to this refreshing protein ice cream this summer. The ‘grammer: @stohealthy What you’ll need1 frozen banana250 g fat-free quark Cinnamon100 ml water1 scoop vanilla casein protein powder40 g no-added sugar chocolate, grated*No-added sugar dark choc chips* What you’ll doBlend ingredients in a food processor until smooth, empty into a bowl and pop in the freezer for one hour. Take out, sprinkle with extra grated dark chocolate (or chocolate…

December 29, 2015