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Keeping fit and healthy with Bec Louise Chambers

  We caught up with coach and health fitness writer Bec Chambers to chat about all things health, fitness and body confidence.   ON INSTAGRAM I’ve wanted to be a writer since I was four years old, and I started blogging in 2013, which naturally progressed to Instagram. My writing has always focused on women and their bodies, minds and fitness. Fitness has been a major part of my life from a young age, but at about 17 I went down an extreme dieting road that led to binge/purge eating…

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7 ways to stay active on your holiday

  The holiday season is finally here, meaning you might find yourself spending less time at the squat rack and more time by the pool sipping on pina coladas. The solution? Book your fitness escape to beautiful (and affordable) Thailand and get ready for a host of fun-filled activities that will get your heart rate up in between soaking up rays – no treadmill required. WIth Australia’s Physical Activity and Sedentary Behaviour Guidelines recommending two-and a-half hours of moderate-intensity activity per week to help prevent weight gain, it’s important to find…

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Keep it real with fitness blogger Lauren Patterson

We caught up with solo mummy, personal trainer, gym manager and blogger Lauren Patterson to talk about how she keeps fit and healthy and feeling comfortable in your own skin.    ON INSTAGRAM I partied hard as a teenager and battled severe mental illness until the age of 22 when I fell pregnant with my first child. I began my Instagram account when Madi was a baby to post photos, but had no idea how to use it. I shared my journey of my first fitness modelling competition and straight…

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Full story: talking body confidence with cover models Georgia Gibbs and Kate Wasley

Thunder thighs. Mum tum. Tuckshop lady arms. Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that the October 2018 cover models and founders of body-love movement, AnyBODY, are on a mission to change. West-Aussie models and body confidence activists Georgia Gibbs and Kate Wasley sat down with us to talk the impact of social media, health at any size and beauty with no boundaries. Because – in the words of WH&F – it’s…

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Chocolate mint smoothie recipe

Get your protein fix with this chocolate mint smoothie courtesy of our friends at Activated Nutrients.  Ingredients (makes one smoothie) 1 scoop Activated Nutrients Daily Protein Raw Cacao 1 ripe banana 2 tbsp cacao powder 1 cup milk of choice (almond, soy, dairy, etc.) ½ cup frozen blueberries 10 mint leaves (plus a few more to garnish) 1 tbsp cacao nibs to garnish (optional but does add a brilliant crunch!) Method 1. Blitz all ingredients (except garnish mint and cacao nibs) in blender until smooth. 2. Pour into glass and…

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8 post-workout meal ideas

  Studies show that proper nutrient timing can benefit workout recovery, muscle growth, athletic potential and body composition. Here, accredited sports dietitian, Jessica Spendlove shares her top post-workout meals.     Breakfast Poached eggs with grilled ham off the bone, avocado and two slices of wholegrain or spelt toast. 200 grams of Greek yoghurt (Chobani) with half or one cup of oats, and some berries and sliced almonds. A breakfast smoothie consisting of your milk of choice, a couple of scoops of Greek yoghurt, a frozen banana, sprinkle of cinnamon and…

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Strengthening shoulder workout

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.   The why   This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym. The…

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Raw caramel slice with ‘shortbread’ base

Whether your sweet tooth needs a 3 pm fix or you’re looking for something delicious to serve the gals over afternoon tea, we’ve got you sorted. This low-sugar caramel slice courtesy of Health Synergy is a refined sugar-free and vegan alternative that’s just as tasty (if not more) as the high-sugar version.   Ingredients (makes 12) Shortbread ½ cup buckinis, ground to a flour ¼ cup cashews, ground to a flour ⅓ cup desiccated coconut 2½ tbsp coconut butter or coconut oil, melted 1 tbsp coconut nectar 2–3 tbsp boiling…

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How to build your own meal plan

  Struggling to stick to a meal plan? Mix ‘n’ match these six core food groups to suit your taste preferences, lifestyle and personal health goals. Stephanie Osfield writes.    Protein Protein is a necessity for fat loss, muscle gains and optimal function of all the cells in your body. “Of the major macronutrients such as carbohydrates and fats, protein rates higher on the satiety scale, which means it makes people feel full for longer after a meal,” says Melanie McGrice, dietitian and spokesperson for the Australian Dietitians Association. “This…

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Spiced post workout shake

  Get your protein fix post workout with these delicious spiced shake by personal trainer Tegan Haining.   Ingredients ½ cup roasted sweet potato  ¼ tsp cinnamon ¼ tsp cardamom ¼ tsp ginger ½ cup ice 1 cup almond or coconut milk 1 tbsp maple syrup 1 tsp vanilla extract  1 scoop BSC Naturals Vegan Protein Method Blend well to combine, drink immediately.   NUTRITION (per serve) Protein: 48.2g // Fat: 10.7g //Carbs: 39.9g // Calories: 448.05     {nomultithumb}   Diet & Nutrition

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