Summer Body Warrior Challenge – Arms and Core – Week 4

  This final week we will focus on specific muscle groups and make all our hard work POP!   ARMS/CORE   Equipment ›› x2 BB›› Box or chair›› Mat This session will focus on shaping arms and accentuate tone followed by a five-minute sculpting ab blast. Your arm workout will be made up of four different exercises, which must be performed in their order and in the full rep numbers before moving on…

December 23, 2015

Summer Body Warrior Challenge – 5-minute ab blast – Week 4

Set your watch for five minutes. Perform the following exercises in their order as many times through for five minutes without stopping. Bring on abs!   Challenge exercises x10 Toe tap x10 Crunch x10 Jackknife x10 Heel tap     Toe Tap   Crunch     Jackknife   Heal Tap   {nomultithumb}       Fitness

December 23, 2015

Summer Body Warrior Challenge – wk2 cardio

This week is all about stepping it up with more intensity and bigger efforts. Recovery will be reduced and weight will be added. Find a local hill or incline. It could be at your local park or a local street – the steeper, the better. Measure approximately 100 metres (step it out). Your aim is to run at 70 per cent of your maximum speed up the hill. Your legs…

November 26, 2015

Summer Body Warrior Challenge – wk1 strength

November 19, 2015

Use this strength session to compliment your wk1 cardio session to tone up and trim down! Equipment stopwatch mat This session is only 15 minutes in duration, so ensure you go hard and are strict with your timing. Set your watch for 15 minutes and to alarm at the start of every new minute. Every time you hear the alarm, you need to perform the four lots of exercises and…


Summer Body Warrior Challenge – wk1 cardio

This week is all about finding your groove and familiarising yourself with the main movements you’ll do during the next four weeks. Equipment stopwatch two cones or markers (water bottles will do) two mats or towels Find a local park or oval and measure out approximately 100 metres. Place a cone or marker at each end along with a mat or towel. The session requires you to surge – think 70…

November 16, 2015

7 explosive moves for your plyometric workout

November 1, 2015

Plyometric training is also known as ‘jump training’, which basically means muscles exert maximum force in micro intervals. Try the circuit twice. If you’re feeling strong, try three and four times! Two-to-four rounds, 15 seconds between exercises, one- to two-minute rest between rounds. Switching up your workout routine and challenging yourself to try new things will not only keep you motivated but will also produce faster results. Pop Squat What…


Jen Jewell’s strawberry protein pancakes

  Fitness model Jen’s Jewell shares her protein pancake recipe. I start my day with a solid meal of protein and healthy carbs, which provides me with energy for the day right from the start and helps to provide fuel for my workout. Generally with breakfast I’ll drink both water and have one coffee with light, unsweetened almond milk in place of coffee creamer. Using the almond milk adds flavour…

October 19, 2015

Chickpea and vegetable curry

  intro text here Ingredients (serves 4) 1 tbsp olive oil
 1 brown onion, thinly sliced 1 tbsp grated fresh ginger 3 cloves garlic, crushed
 3 long green chillies, finely chopped ½ tsp dried turmeric 
 2 tsp ground coriander 2 tsp garam masala
 2 potatoes, cut into large cubes
 2 carrots, cut into thick slices
 2 zucchini, cut into thick slices 425 g can salt-reduced chopped tomatoes 250 ml…

October 15, 2015

Shoulder stand yoga pose

  Improve your upper body strength with the Shoulder Stand yoga pose. How to Pull the knees into the chest, placing the hands down beside your body. Lift the hips up high, resting on the backs of your shoulders with the knees in towards your head. Place the heels of the palms at the small of your back with the fingertips pointing up towards the ceiling. Lift the legs up…

September 23, 2015

Chewy chocolate date balls

These chocolate date balls are full of unprocessed goodness and their chewy texture is reminiscent of melty, tongue-dance-worthy chocolate truffles.   Try coating them in different sprinkles such as coconut, dried fruit, chia seeds and hemp seeds. Ingredients (makes 24 balls) •    1 cup soaked, pitted Medjool dates•    1 cup nuts (pecan, walnut, almond, Brazil, or a mix)•    ¼ cup unsweetened natural coconut•    Organic 72% chocolate (for coating)•    Extra coconut…

September 15, 2015