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4-week ab workout

  If your wish list includes strong abs that pop, this ab workout by WH & F Trainer Nichelle Laus will tick the box while carving an hourglass waist.     Designed to trick your muscles into faster progress, this six-move power circuit leverages the principles of repping to failure with minimal rest between moves. At a glace: 6 moves 2 sessions a week 4 weeks 6-pack Are you game?…


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…


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…


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…


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


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…


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…


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…


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…


Summer Body Warrior Challenge – Week 3 – Challenge 1

  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…