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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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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5 tasty low-calorie snacks

 We’ve uncovered five healthy snack ideas to get you through your day and the 3 pm hunger pangs. 1. Homemade popcorn: Unlike our favourite buttery movie companion, this version is a low-calorie and high-fibre snack. Just add ½ cup of corn kernels to a brown paper bag and microwave for a couple of minutes, until the popping slows down to one or two pops per second. “Homemade popcorn is a fun wholegrain snack that provides you with roughly 1g of fibre and 1g of protein per cup for as little…

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Why the Golden Door Elysia Health Retreat & Spa is the best way to start the new year

  Whether it’s a detox coming out of the festive period or a weekend getaway with the girls minus the extra holiday kilos, there’s no denying that health and fitness retreats are in high demand. But are they really worth your hard-earned coin? We sent WH&F editor Katelyn Swallow to world-renowned Golden Door Elysia Health Retreat & Spa in the Hunter Valley, NSW, to find out what all the fuss is about. I’ve been to a fair few health retreats in my time, but nothing could have prepared me for the…

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5 minutes with February 2018 cover model Ellie Giffen

  We sat down with February 2018 cover model Ellie Giffen to chat about all things health, fitness and lifestyle.    EAT There isn’t much I won’t eat. I love food and have mastered a happy medium between my love for gourmet ingredients and clean eating. For example, I love eating fresh fish but I season it with freshly squeezed lemon, coriander, ripe cherry tomatoes, ginger and cracked pepper. Instead of having it with plain steamed vegies, I might throw together a salad with some sweet mango, mint and fresh…

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How to maintain motivation over the holiday season

  Struggling to stay on top of your exercise regime because you’re simply not motivated enough? Here are three ways to maintain it. The key is to tone down rather than completely halt your exercise regimen, but maintaining motivation during times of temptation generally comes down to how you think about your training. If heading for the bench press doesn’t excite you, you’ll likely forego exercise for the call of cosmos. Follow the experts’ top tips for maintaining motivation: » Look on the bright side: “The relationship you have with…

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Strength building core finisher workout

  A strong core will support everything else you do, but when most people think of core they only think of abs. Head trainer Alexa Towersey and Jenna Douros show us how to build up your core.          The core includes all of the abs (deep and superficial) in addition to the muscles of the hips and lower back. These four exercises are designed to target as much of the core as possible. When combined with the flexion, extension and rotation exercises in the DB Complex and…

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Superfood strawberry protein milkshake recipe

  Alleviate the brain fog and keep your mood in check with this protein smoothie. Ingredients (makes one smoothie) 1 cup coconut, soy or almond milk 1 scoop Activated Nutrients Vanilla Bean Daily Protein 1 teaspoon Activated Nutrients Daily Superfood powder Approximately 7 frozen, sliced strawberries   Method 1. Combine all ingredients in a blender 2. Blend until smooth 3. Pour into a glass and enjoy!   NUTRITION (per smoothie) Protein: 19g // Fat: 5g // Carbs: 16g // Calories: 213g     {nomultithumb}   Read more … Women’s Health…

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Jenna Douros’ HIIT workout sampler

  Designed to get your heart rate high and burn max calories this HIIT circuit by Jenna Douros will also help you improve your muscle endurance and cardiovascular fitness.           It requires only your body weight, so you can perform the workout literally anywhere. Complete all exercises back-to-back, as quickly as possible, with only transition time as rest. At the end of the round, rest for 30 to 90 seconds. Complete 2 to 5 rounds. Kick-sits x 20             Start in…

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