Holly Barker’s 7 day workout program

February 25, 2016

We chat to fitness model, trainer and gym owner and WH&F February 2016 cover model Holly Barker about her typical 7 day workout routine. I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week. Monday – Hamstrings Stiff-leg deadlift, German volume set 20 warm-up with bar, 10 sets of 10 Lying hamstring curl, 4 sets…


Australian spa retreats in New South Wales

February 13, 2016

From resorts and spas, to lifestyle and beauty retreats, find an escape at one of these top locations in New South Wales, Australia. PURE LUXE Nature’s Energy The place: Everything is based on earthy elements at Nature’s Energy in Sydney’s Balmain. The spa baths are surrounded by dark cobbled stones, creating an experience akin to being in a secluded rainforest. Just leave the kids at home. The experience: Book yourself…


Beauty escapes around Queensland, Australia

February 12, 2016

Experience a true Balinese spa escape at these top spa retreats in Queensland, Australia.   PURE LUXE Ikatan Balinese Day Spa The place: Voted best destination spa in Australia, Ikatan Balinese Day Spa is set on an acreage just a few minutes outside of Noosa. Truly tranquil, it boasts gorgeous Balinese gardens and villa-style treatment rooms that truly embrace nature – slightly redolent of a traditional Balinese village. Set deep…


Spa and beauty retreats in Australian Capital Territory

February 12, 2016

Treat yourself at one of these beautiful escapes in the nations capital, Australian Capital Territory and let your body heal and relax. PURE LUXE Geranium Day Spa For Women The place: This picturesque bush retreat for women is perfect for a getaway with your favourite lady pals, or by yourself if you’re partied out or just need to reflect and relax. The day spa, situated just 30 minutes outside of…


A day in the life of Emily Skye

January 27, 2016

We chat to our January cover model, Emily Skye about what she loves about exercising, how she relaxes and a day in her shoes.   MOVE I love how exercising makes me feel – mentally and physically. When you reach a point where you’re happy with your fitness level, you can just maintain it, which is a lot easier than when you’re starting. I encourage people to think of this…


Nut butters uncovered

  They’re ‘good fats’ but how healthy are the various nut butters? Dietitian Melanie McGrice debunks the spreads.   “Nut butters are a good source of protein and good fats, some better than others! Try and pick a nut butter without too much oil, salt or sugar added,” says McGrice. “Many people use nut butter and butter together; it’s better to use one or the other.” Raw vs roastedRoasting nuts…

January 24, 2016

Fitness motivation with Rachael Attard

  It’s all about enjoying your workouts so it doesn’t feel like a chore for personal trainer, model and nutritionist Rachal Attard. Take note of her motivation tips and health advice and be on your way to a better you.   Rachael Attard is all about teaching women how to “live healthier, exercise the right way and not starve their bodies to lose weight”. An advocate of balance, which extends…

January 12, 2016

Summer Body Warrior Challenge – Legs – Week 4

  Let’s finish by leaning and toning our legs (good problems)!   Your leg workout comprises five different exercises, which must be performed in their order and in the full rep numbers before moving on to the next exercise. Try to maintain the same DB weights throughout the circuit numbers.  Don’t forget about your sprints with diminishing recovery! This is to be done post leg weights.’ Complete your nominated rounds…

December 23, 2015

Banana protein ice cream crunch

  Post-morning workout feeds have never looked so good. The cheat: Banana protein ice cream with coconut, almonds and honey drizzle. The ‘grammer: @fitfoodfash What you’ll need2 cups low-fat coconut milk (or coconut cream)2 ripe bananas2 scoops vanilla protein (we used whey)1/2 cup plain yoghurt2 tbsp manuka honeyCinnamon (optional) What you’ll doIn a blender, blend coconut milk, bananas, protein, yoghurt, honey and cinnamon if you wish. Mix in 1/2 cup…

December 17, 2015

Summer Body Warrior Challenge – wk1 abs

November 20, 2015

Tone your tummy for summer with this five minute ab workout! First: set your watch for 5 minutesPerform the following exercises in their order as many times through for five minutes without stopping. Bring on abs! x10 toe tapx10 crunchx10 jackknifex10 heel tap     Toe Tap  1. Lie on your back on the floor.2. Point your legs and arms to the ceiling3. Lift your shoulders towards the ceiling and try…