Alexa Towersey’s resistance training workout

Resistance training targets the full body with particular emphasis on the posterior chain and core for both strength and physique shape and allows you to work towards YOUR own objective by having targeted options with both your rep range and load.       It also provides exercises designed to challenge your grip, in addition to providing some of the progressions needed to achieve a pull-up. The HIIT component is representative of Jenna’s ALL IN program. It is designed to challenge your strength, power, coordination and overall fitness, with the…

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Turmeric chicken & spinach salad

  Say good-bye to boring lunches and tuck into this refreshing turmeric chicken salad. Quinoa is a seed, not a grain, so technically falls under the paleo-approved foods banner. However, not everyone agrees on quinoa as a healthy grain. If you’d prefer to swap it out, try adding ‘riced’ (finely chopped) cauliflower instead. Rather than the regular cut of meat you buy, you could try buying the whole animal. Such as a chicken and either using the varying parts in different ways or roasting it whole and using the bones…

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Tiffiny Hall’s healthy beetroot burger

Dish out the goods with this healthy lunch option by Tiffiny Hall.   Ingredients (Serves 2) 1 baby beetroot, grated ½ red onion, finely diced 100 g firm tofu, grated 20 g feta, grated ¼ cup quinoa flour 2 large eggs, roughly beaten ¼ cup chopped parsley 2 small wholegrain (or gluten free) rolls 4 iceberg lettuce leaves 1 medium tomato, cut in 4 slices 2 tbsp tzatziki ¼ cup alfalfa sprouts Method Combine beetroot, onion, tofu, feta, flour, eggs and parsley. If mixture is too wet add a little more…

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Laura Henshaw on health, fitness and success

Model, law student and entrepreneur rolled into one, Laura Henshaw knows how to take care of business. Co-founder of Keep it Cleaner, a health blog and fitness program with a healthy food range to boot, she is inspiring women all over Australia to chase their dreams and start their own side-hustle. This is how she does it.     On modelling I started modelling when I was 19. My first agent approached me at my cousin’s engagement party, and I started by doing mostly runway and editorial. As I grew…

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Bedroom makeover: how to get a good nights sleep

 Interiors blogger and stylist Eve Gunson shows you how to design the perfect room for catching plenty of sleep.   Calmness is key: Creating a space that provides a sense of relaxation and restfulness is the most important factor and freshly washed bed linen can really help you drift off. Try washing your sheets once a week and adding a fragrance such as lavender (which research shows has calming and soothing effects) to help you unwind. Lighting: Use bedside lamps, pendants or floor lamps to create soft, ambient lighting. Add…

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Snickers nice-cream recipe

  Treat yourself to this delicious nice-cream this Valentine’s Day.     Ingredients  4 frozen bananas, chopped   ¼ cup peanut butter  1 tbsp mesquite powder 1 tsp vanilla bean powder  ¼ tsp salt  Choc tahini sauce: 2 tbsp cacao powder  1 tbsp hulled tahini  1 tbsp coconut nectar  Boiling water, add until desired consistency is reached Method 1. First prepare the choc tahini sauce. Combine sauce ingredients in a small bowl and mix until all ingredients are well combined. 2. Combine all nice-cream ingredients in a high-power blender, blend until smooth…

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How to make the most of beach circuits and boot camps

  Take a breather from the gym and head outdoors for a beach circuit of boot camp in the summer! Angelique Tagaroulias explores the benefits of these sweat-creating activities.        The benefits of outdoor training “Circuit training is an excellent way to frame your workouts regardless of whether you are working to time (i.e. 30 seconds on, 10 seconds off) or reps (i.e. 8–12 reps),” says personal trainer and owner of Flow Athletic Ben Lucas. “You can tailor a circuit workout to suit your needs whether you want…

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The key to successful health and fitness resolutions

  Gear up for success with these top tips for setting successful resolutions.    1. BE SMART: A workable, successful resolution should involve the SMART principle. S – Specific M – Measurable A – Achievable R – Realistic T – Timely “So, to be successful with your resolution you should be specific about what you’re wanting to achieve, and make it measurable. You need to make sure that what you’re trying to do is in fact achievable and realistic; and if you feel that the goal meets all these criteria, then set a timeframe to help…

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Uncovering the health benefits of meditation

For many, practising meditation is akin to pulling teeth. WH&F contributor Hilary Simmons shows you how to find the bespoke approach that will have you bounding out of bed in search of the omm and its array of health benefits – from boosted immune system to improved posture and sleep.     The history behind meditation It’s a practice you either love or you hate, you swear by or you just don’t ‘get’. In recent years, meditation has gone mainstream; but some of the earliest written records of the custom…

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Lola Berry’s nutrition bowl recipe

  This pretty creation is a nutritional goldmine full of all the good, healthy and delicious stuff. Try it for a satisfying lunch!     With the avo and olive oil providing some lovely healthy fats, the eggs giving you lots of complete protein and the sesame seeds adding plenty of the iron needed for the body to produce energy, along with a big hit of calcium too. I spend so much time making these bowls look pretty that they often look too good to eat … almost! Ingredients ½ kent pumpkin,…

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