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NRL PRE-SEASON WORKOUT WITH CORBAN MCGREGOR

When you think of electrifying pace and fast footwork in the women’s National Rugby League, fullback Corban McGregor’s name is usually top of mind. But the speedster’s rise to the top of the speed ladder isn’t by fluke. 

WORKOUT NOT WORKING? HERE’S WHY

No matter what fitness goal you’ve got in mind, if you’re not seeing results after a few months of dedication, it might be time for a gym-tervention. Here are four common workout mistakes you’re probably making and ways to fix it. 

HOW TO GET STARTED WITH HIIT WORKOUTS

It’s touted as one of the most effective ways to get the results you’re after – and with good reason. Over time, High Intensity Interval Training challenges your body and improves your overall performance. But for many, the concept of giving it a go may seem daunting or out of reach.

THE SURPRISING BENEFITS OF EXERCISE ON THE BRAIN

Although the link between exercise and heart health is well-known, researchers are only now starting to piece together what happens to our most complex organ - the brain - when we work up a sweat.

TURNED 35? WELCOME TO YOUR NEW TRAINING REGIMEN

You can’t keep training the same way in your thirties and forties as you did in your twenties. Fitness First trainer James Stitz explains how to transition to training that’s right for your age.

A FIRST TIME GYM-GOERS GUIDE

Getting serious about working out for the first time can be both exciting and daunting. The gym can be an intimidating place! Read on for some tips to help take the worry out of working out for the first time.

MASTER THE CHIN UP WITH THESE EXERCISES

For most women, the chin up feels like an impossible feat. When I mention the words to some of my female clients, I’m met with reactions like “that’s way too hard” or “that’s a man’s exercise”. So let’s get something straight – Wonder Woman is not the only woman that can do chin ups!

HOW TO CHANGE YOUR EXERCISE HABITS ACCORDING TO THE EXPERTS

Exercise can hurt, particularly if you’ve been out of action for a while. While gritting your teeth and repeating the mantra ‘no pain, no gain’ might get you so far, using your big human cerebrum might just get you the rest of the way.

THE IDEAL 7 DAY MEAL PLAN

To eat a well-balanced diet means eating a variety of foods from each of the five food group daily, in the amounts recommended. Eating many different foods each day ensures you’re getting different types and amounts of key nutrients, and can help prevent diseases such as diabetes, cancer and cardiovascular disease.

CARVE YOUR CORE WITH THIS AB BURNER

Forget sit-ups and long laps on the treadmill. If you’re after washboard abs and an envious v-line, you need to attack your core with a serious sweat session. 

THE BEST UPPER BODY WORKOUT FOR HYPERTROPHY

Gaining muscle and filling out that tee requires more than lifting weight and living off protein. Instead, you’ll need to focus on hypertrophy training to get that extra pump you’re looking for. 

HOW TO CHOOSE A PERSONAL TRAINER

So you’ve decided to take the next step on your fitness journey and work with a personal trainer. Not only will a personal trainer work with your specific goals and provide tailored advice, they’re also there to motivate you and keep you accountable to your goals.

BANANA AND RASPBERRY BREAD RECIPE

Add a simple twist to that breakfast favourite - banana bread with raspberry. A sweet and moist banana bread that is so tasty you won't know it's healthy! 

3 WAYS TO MAKE MEAL PREP EASIER

Does meal prep feel daunting and stressful? Does the thought of spending hours slaving away in the kitchen, portioning out meals into millions of containers, make your blood boil?

HEALTHY CHOCOLATE PEANUT BUTTER SLICE RECIPE

A chewy, sweet and ridiculously moreish treat. Keep this tasty peanut butter slice on hand to ward away a snack attack. Even more good news, this recipe is dairy free, high protein, gluten free and freezable. Time to make in bulk!

DO YOU NEED PROTEIN SHAKES?

To shake or not to shake? Flip through any fitness magazine or take a step inside most gyms and you’ll notice that protein supplements and exercise seem to go hand in hand. It’s true that protein is essential for muscle growth and recovery, with protein powders being a quick and convenient source.

YUMMY PEANUT BUTTER CHOC CHIP COOKIES

Not only are these protein-packed cookies easy to make, they use better-for-you ingredients like peanut butter and wholegrains - a delicious combo everyone will love!

WORKOUT AND NUTRITION GUIDE: HOW TO LOSE 5KGS

Many of us have the goal “lose 5kgs” on our lists when summer starts approaching. Firstly, it’s important to remember that weight is just a number and not necessarily an indicator or health. 

WHY YOU NEED TO TRY SOFT SAND RUNNING

Do you enjoy running but get stick of pounding the pavement? Add some variety to your routine and get into soft sand running. We live in an amazing country and summer truly is the best time of year.

TORCH CALORIES WITH THIS HIGH INTENSITY CHIPPER WORKOUT

When you’ve been stuck doing the same routine for months and exercising doesn’t have the same effect as it used to, motivation tends to go out the window. But sometimes all you need is one killer routine to reignite your spark for fitness.

HYPERTROPHY UPPER BODY WORKOUT

Hypertrophy means an increase in size - that's right, this upper body workout is all about gains! Grow your muscles by following this workout for 3 rounds. Choose weights that challenge you, but allow you to maintain form and complete the reps.

5 EXERCISES TO FIRE UP YOUR GLUTES

Glute activation exercises are important because your gluteus maximus, medius and minimus play a pretty important role in maintaining your posture and helping you power through the day. Yet they can easily get neglected in your training when the bigger muscles around them take over.

A PREGNANT WOMAN'S GUIDE TO THE GYM

So you’ve just found out you’re pregnant; cue the excitement – and touch of anxiety! You know it’s best for both you and bump to keep active, but the last thing you need is added stress over not knowing what you should and should not be doing at the gym.

WHICH IS BETTER: BODYBUILDING OR STRENGTH TRAINING?

Our trainers often get asked whether there’s any difference between strength training and bodybuilding. Whether you want to gain muscle or gain strength, you’ll find that both goals require similar types of exercise.

3 FAT LOSS MYTHS, BUSTED

Losing fat is the number one reason people get on the fitness wagon. But with so much misinformation out there it can be hard to know for sure whether your workout is burning fat, or just burning your time.

15 MINUTE BODYWEIGHT WORKOUT. DO THIS CIRCUIT ANYWHERE

Can’t get to the gym? Don’t use that as an excuse for falling behind with your strength training. This ultra-fast, super-effective strength and conditioning session can be conquered in your living room, backyard or local park – all you need is yourself.

HOW TO REBOOT YOUR BODY

Slide into the depths of winter with a glowing body from head to toe. Sarah Brooks-Wilson rounds up everything you need to know to keep your body on track during the colder months.

HOW MOVEMENT BOOSTS YOUR MOOD

Stress, tension, worry, panic – everyone could say they’ve experienced some form of anxiety in some way, shape or form. Shockingly, anxiety disorders now affect 40 million adults worldwide. One of the most effective treatments can be exercise!

5 SIGNS YOU'RE NOT EATING ENOUGH

Are you getting the nutrients you need to power through your HIIT class? Or do you sometimes feel like you’re running on empty? Lookout for these 5 common signs you’re not eating enough to fuel your workout.

8 BASIC EXERCISES FOR BEGINNER BODYBUILDERS

Want to bulk up but not sure where to start? If you’re new to the gym and want a proven routine to build muscle, burn fat and fix some common muscular imbalances, then we’ve got a great workout to get you started.

GAIN SUPERMAN STRENGTH WITH THIS BEGINNER'S WORKOUT

With so many different workouts available, it can be hard to find one that suits your level of fitness. But for those who haven’t moved in a while or are attempting their first deadlift, it’s best to start with the basics before moving on to more advanced movements. 

THE OPTIMAL WAY TO REFUEL AFTER TRAINING ON A LOW CARB DIET

Struggling to hit PBs now carbs are out of the picture? Here’s how to go low-carb without compromising your training. The low carb diet can be an effective way to burn fat and fuel your workouts at the same time. The key is getting the balance right so you don’t suffer without the pre-workout pasta party. 

15 MINUTE THAI GREEN CURRY PRAWN RECIPE

So delicious, this Thai Green Curry can be made in a hurry in just under 15-minutes, making it the ideal healthy and quick dinner. If you can’t get fresh prawns, simply swap for frozen. You could even swap for chicken, beef or tofu!

7 UNEXPECTED BENEFITS OF EXERCISING

When it comes to breaking a sweat, many people focus on bigger biceps and a trim waistline, but for some, that’s not enough motivation to get moving. Here are 7 unexpected benefits of exercise that happen to a body in motion.

CAJUN SPICED FISH AND MANGO SALAD RECIPE

Flaky and tender. Pair this easy fish recipe with a mango and avocado salad for a healthy dinner tonight.

HOW TO WASH YOUR ACTIVEWEAR PROPERLY

We’ve all been there. You’ve packed your bag ready for the gym, head to the change room to get changed - only to notice that offensive workout smell. Didn’t I just wash this tank? Yes, you did.

THIS INTENSE CORE WORKOUT WILL FIRE UP YOUR MIDDLE

Go further with this high intensity core workout. Forget sit-ups. To strengthen your core, you need to mix it up with a range of exercises that target all the muscles in and around your trunk and pelvis. This intense core workout is guaranteed to get results.

TRAIN SMARTER, NOT HARDER

Are you spending endless hours in the gym sweating buckets and working yourself to exhaustion, desperately trying to reach your fitness goals, but something just isn't working?

5 SIGNS YOU'RE A HIGH PERFORMANCE PERSON

We often hear the term ‘high performance’, especially in the workplace. But being a high performer can be applied to all areas of your life. And let’s face it, we shouldn’t necessarily have to split up work and life – isn’t all just life, right?

5 OF THE BEST EXERCISES FOR NEW MUMS

Is picking up your growing baby the only form of strength training you do? Try these body weight exercises for new mums to help you tone up troublesome areas, all in the comfort of your living room.

5 FOODS FOR BETTER SLEEP

The foods we eat can dramatically affect how much and how well we sleep. Some foods and beverages calm and relax, while some stimulate the nervous system, keeping you up all night.

6 REASONS PUTTING YOURSELF FIRST ISN'T SELFISH

If someone told you to put yourself first, would you feel comfortable doing that? Or are you more likely to come up with a million reasons why you can’t because that seems selfish? You’re not alone in thinking that carving out time for yourself seems to be synonymous with not caring about others.

5 FOODS TO EASE SORE MUSCLES

We’ve all been there – a tough workout, heavier weights, or a fitness event that leaves you with sore muscles for days. Movements are stiff and awkward, even sitting down in a chair is hard to control.

HEALTHY BUTTER CHICKEN RECIPE

Fancy a healthy version of your favourite Indian takeaway? Cook up a feast with this healthy butter chicken recipe.This fragrant and creamy one-pot wonder is a lightened up version that takes less than 30 minutes to make. 

6 TIPS FOR BUILDING MENTAL MUSCLE

Changing your body can often mean changing your mind too. It can be an uphill battle at the best of times, but without the right mindset, you may never get to your transformation peak. By building ‘mental muscle’ and training the mind to support your exercise, you will be well on your way to achieving your goals.

HEALTHY BURGERS WITH SWEET POTATO CRISPS

The classic burger gets a healthier makeover with the lot! All just as tasty as the not-so-healthy traditional fare, but much kinder to your waistline

ACCORDING TO A NEW REPORT AUSTRALIANS MISS THE GYM MORE THAN THEIR FAMILIES

Sure, family is everything. But when your immediate relatives are pitted against an hour of uninterrupted freedom and an alluring pair of dumbbells, there’s one obvious winner: the gym. 

5 EXERCISES TO GET BEACH READY

As we approach the festive season and time spent in the water increases tenfold, it’s only natural that the beach rig becomes a bigger priority. Although summer bodies are made in the winter, chances are you’ve left it a little last minute.

THIS IS THE YOGA SEQUENCE EVERY RUNNER SHOULD DO

Whether you have just started training for your first ever fun run or you’re an experienced distance runner, your body will benefit from striking a few yoga poses. Here, we explore how yoga complements your training, and share an easy sequence that you can do at home.

THE BEST RUNNING TRAILS IN AUSTRALIA

We’re spoilt for choice when it comes to beautiful scenic running trails in Australia. There is really no better place in the world than our coastal stretches, loops around lakes and bushland trails shared with native wildlife. Explore ones of these popular scenic routes along the Eastern seaboard.

LOST YOUR GYM MOJO? HERE’S HOW TO GET IT BACK

You might have just found a fitness routine that works for you, but all of a sudden, workout boredom gets the better of you. Here’s a quick guide to bust out of your exercise rut. 

WORKOUT GUIDE: HOW TO START LIFTING HEAVIER

Our workout guide will get you started on weight training basics, and give you a 4 Week Plan to follow to inspire you to go the distance.

A BUSY MUM’S GUIDE TO EXERCISING WITH CHILDREN OF ALL AGES

A mum’s life is a busy one and squeezing in a sweat sesh can be near impossible. But once you’re committed and you have a plan in place, finding time to make exercise an important part of your daily routine is a no brainer.

6 REASONS YOU'RE TIRED ALL THE TIME

Feeling sluggish after a rough night of sleep is perfectly normal. However, being tired all the time can cause a few problems.

THE BEST MUSIC PLAYLIST FOR YOUR WORKOUT

Here are some tips to help you build the best music playlist for your workout. Not sure where to start? Spotify and Apple Music are both powerful playlist makers.

HOW EXERCISE CAN HELP EASE PMS

When you’re experiencing premenstrual syndrome symptoms and feeling below par, curling up on the couch trumps hitting the gym. But what if we told you that working out during your PMS can relieve some of the dreaded symptoms?

WORKOUT GUIDE: HOW TO GET READY FOR SUMMER SPORT

Whether you’re a soccer fanatic, netball enthusiast or rugby reveller, you know that to play your best you need to be in your best shape! 

WHAT TO EXPECT FOR YOUR FIRST ADVENTURE RACE

Endless pits of icy sludge, daunting challenges and electric shocks – an adventure race might not be everyone but if you’re up for the challenge, says gym-goer Lisa Phillips, 34, who completed her first mud run last year, the sense of pride you’ll feel is unlike anything else.

HERE’S HOW TO BALANCE HORMONES WITH EXERCISE

Besides stress and poor eating habits (to name a few), turns out the wrong type of exercise can wreak havoc and mess with hormone harmony.

7 SIGNS OF AN UNHEALTHY EXERCISE HABIT

The endorphin rush that comes with a workout, the accomplishment in improving strength or dropping a few kilos is hard to beat. It is motivating and inspiring and is often the driving force that keeps us going back for more.

4 WAYS SLEEP IMPACTS YOUR FITNESS GOALS

The nations largest sleep census commissioned by bedding company, Sealy, showed that 1 in 3 Australians lost over 700 hours of sleep a year, which equates to getting just six hours or less of sleep per night. These findings show that Australians need to make a shift and prioritise a quality night’s sleep in their day-to-day lives.

NEW STUDY FINDS WOMEN ARE BETTER AT ULTRAMARATHON RUNNING THAN MEN

Men and women both excel in a variety of ways, but new research suggests there’s one space that women run rings around men, ultramarathon running.

A GUIDE TO GETTING BACK INTO A GYM ROUTINE POST-LOCKDOWN

As gyms welcome members back, many of us are keen to return to pre-lockdown levels. Avoid injury and ease anxiety with our welcome back guide.

5 SIGNS YOU'RE OVERTRAINING

Believe it or not, exercise can be unhealthy if overdone. It’s known as overtraining. When we exercise, we push our body, and this is normal. The exertion stimulates our muscles and cardiovascular system, which makes us fitter.

LEARN TO RUN YOUR FIRST 10KMS

I’m often asked, will I ever be able to run a whole 10km? The answer is; absolutely. With the right know-how, a 10km run is achievable for anyone.

BUILD STRENGTH WITH THIS FUNCTIONAL WORKOUT

While big heavy compound lifts are great for building muscle, sometimes you need to revert to more natural movements to increase your strength. Exercises that incorporate instinctive motions can help us push through everyday to-ing and fro-ing. 

A STEP-BY-STEP GUIDE TO PREPARING FOR RACE DAY

Anxious about your first race? If you’re new to scene, taking on your first big race like City2Surf or City2Sea can be daunting!

HOW YOUR FITNESS CHANGES WITH AGE

With every decade our bodies change, and so should the way we stay active. We may not have the vigor and vitality of our 20s by the time we reach 40, but that doesn’t mean we can’t embrace the proven benefits of exercise at every age.

THE BEST WAY TO WARM UP FOR A WORKOUT

When it comes to training our body, one of the most misunderstood areas is how to prepare it to deal with the stress its about to endure. As a trainer I see many people starting their workouts with a very minimal or inappropriate warm up, if any at all.

3 ESSENTIAL STRETCHES FOR MOBILITY

Good mobility means better, more efficient movement. Having a good range of motion through your joints will not only improve your performance in the gym, but help you function better day to day and minimise the risk of injury.

HOW TO GIVE YOUR POST-GYM ROUTINE AN ECO DO-OVER

Are you on a mission to reduce your waste? Newsflash: your crusade doesn’t have to stop when you leave the house.

TEST YOURSELF WITH THIS FAT BURNING HIIT WORKOUT

This high-intensity workout is big on the cardio to burn fat, and also helps you build power and strength. When you take the warm up and cool down out of the equation, the hard work only takes 20 minutes – making it very achievable, mentally and physically.

6 PARTNER EXERCISES TO TRY WITH A FRIEND

Rocky had Micky, who’s your offsider? Almost everything in life is easier with a friend by your side, especially your workouts. Training together is not only a great way to spend some time with your friend or partner, it can be incredibly motivating.

THIS IS THE TRICK TO GETTING BETTER AT RUNNING

Whether you’ve set yourself a running goal, or simply want to get better at running, interval training is one of the most effective ways to improve.

3 NATURAL MEAT ALTERNATIVES

Unlike fake meats, these foods aren’t created in a lab and as Paula Harris points out, each replaces meat differently.

5 WAYS TO BOOST YOUR DAILY WALK

This simple habit may seem like one of the most basic exercise recommendations, yet health experts are telling us it’s also one of the most powerful.

Love Mexican food? As a healthier spin on the classic burrito, this is a great way to get more plant-based protein in your diet, along with plenty of veg.

VEGETARIAN MEXICAN BURRITOS

Love Mexican food? As a healthier spin on the classic burrito, this is a great way to get more plant-based protein in your diet, along with plenty of veg.

3 REASONS WHY CARDIO ISN'T THE DEVIL

The good news is cardio is making a comeback. Just like fashion, fitness trends swing from one extreme to another until we land in the middle.

5 SIGNS YOU'RE A HIGH PERFORMANCE PERSON

We often hear the term ‘high performance’, especially in the workplace. But being a high performer can be applied to all areas of your life. And let’s face it, we shouldn’t necessarily have to split up work and life – isn’t all just life, right?

5 HEALTH BENEFITS OF RUNNING

We all know running is a great cardio workout and improves your general fitness, but did you know science has proven it can add years to your life?

HOW TO PREPARE FOR YOUR FIRST OCEAN SWIM

Ocean swimming is becoming more and more popular as a low-impact exercise that’s lots of fun. So here are a few tips to get you into the deep blue.

A FIRST-TIMERS GUIDE TO GROUP FITNESS

There really is a first time for everything and your first time trying something new, like a group fitness class, can be a nerve-wracking experience.

GET FIT FOR SNOW SEASON WITH THESE SKIER EXERCISES

Baby, it’s cold outside! Ski season is upon us. If you’re planning a snow trip, now is the perfect time to get your fitness in check so can make the most of your time on the slopes and avoid injury. Ski exercises to master before you hit the slopes.

CHALLENGE YOUR STABILITY WITH THIS BODYWEIGHT WORKOUT

This bodyweight workout will challenge your core strength and stability. No equipment required, so you can perform it in the gym, outside or at home.

5 MEDICINE BALL MOVES TO TRY

When time is of the essence, here’s a great workout you can get done in less than 30 minutes with just a medicine ball.

HIGH INTENSITY BOXING CIRCUIT WORKOUT

You don’t have to step into the ring to build the body of a professional fighter. Boxing is all about intensity! Fast movements, precision technique and an ever-changing pace.

HOW TO TRAIN LIKE AN ATHLETE

You don't have to be a professional athlete to train like one. If you want to enhance your fitness performance and push yourself to reach your best, take a page from an athletes playbook.

5 EXERCISES TO TEST YOUR FITNESS LEVELS

It’s always good to learn where you stand. Here’s a quick and easy circuit you can try at home or in the gym to test your current fitness level.

LOW CALORIE THAI BEEF SALAD

Live lighter with this healthy twist on a traditional Thai dish, featuring lots of refreshing herbs, cooling cucumber and sesame seeds, sure to keep you satisfied.

WHAT HOT YOGA TAUGHT ME ABOUT LIFE

Nothing had quite prepared me for this feeling and it made me realise; I had forgotten how to be uncomfortable.

PROTEIN COOKIE RECIPE

Nothing but natural ingredients, including bananas and whole grain oats, this power packed cookie will see you through your 3 PM slump or post-recovery snack.

HOW ARE KETTLEBELLS MADE?

We wouldn’t hold it against you if you’ve been doing your kettlebell swings or goblet squats and not thought about the life of a kettlebell.

HEALTHY SMOOTHIE RECIPES

Need a quick and healthy breakfast? Try these three smoothie recipes. All are high in fibre, vegan, vegetarian and packed full of nutrients.

THE BEST TIME OF DAY TO WORKOUT

Whether you can’t start your day without a morning run, or you prefer to burn off some steam at the end of the day, any exercise is better than no exercise at all. Everyone has their own theories and preferences, but ultimately when you choose to train depends on your goals.

THE ULTIMATE GUIDE TO PROTEIN POWDERS

If you’re into fitness, you’re most likely aware that protein is essential for muscle growth and recovery. But what about protein supplements? Are they necessary? What should you look for? Here is the best-practice guide.

3 BEST PIECES OF FUNCTIONAL EQUIPMENT AT FITNESS FIRST

Getting the most from your workout is something we all want, but did you know your workouts can also help you get the most out of your everyday?

4 DIET MISTAKES THAT SLOW YOUR METABOLISM

Metabolic rate is affected by many factors, including our age, weight and genetics. Although there’s not a whole lot we can do about those things, there are certain diet choices that can dramatically slow metabolism.

IS THERE SUCH THING AS HEALTHY CHOCOLATE?

If you’re trying to be healthy, no amount of tunnel vision can save some of us from temptation when chocolate is around. The good news is, you don’t have to cheat yourself or your diet, because there are healthier versions of chocolate.

3 BEST PIECES OF STRENGTH EQUIPMENT AT FITNESS FIRST

Strength training has many benefits, but it also has less visible ones like increasing bone density, joint flexibility and balance.

5 WAYS TO USE A FOAM ROLLER

Foam rolling is a great way to alleviate tension in your muscles that may hinder your movement or performance. Over time, the connective tissue between our muscles gets taut and becomes knotted which reduces blood flow and limits movement.

4 DUMBBELL EXERCISES TO ADD TO YOUR UPPER BODY WORKOUT

A good workout doesn’t have to be complicated. Here’s a upper-body circuit from PT Nicole Bedard. No fancy equipment needed, just a pair of dumbbells.

WHY BACKBENDS ARE SO GOOD FOR YOU

Stand Up to Sitting Down All Day There’s no bones about it. Most of us are sitting creatures. Whether it’s working at our desk, driving the car, catching public transport, enjoying dinner with friends or binging on Netflix – we spend a lot of time on our butts.

HOW TO FIX ROUNDED SHOULDERS

Worried that you’re becoming a hunchback? Do these things before a workout or on your rest days, and you’ll be standing tall in no time. 

WHICH IS BETTER: ANTIPERSPIRANT OR DEODORANT?

Sweating is the body’s natural cooling system, but body odours (BO) and large stains on clothing are an unfortunate by product. Luckily there are plenty of deodorants and antiperspirants to help reduce and eliminate these effects.

THE BEST STRENGTH EXERCISES FOR RUNNERS

Whether you’re a beginner or a seasoned runner, practicing intervals or working on endurance, strength training is necessary in order to improve.

THE 7 BEST FITNESS EVENTS AROUND THE WORLD

Cycle the streets of Kuala Lumpur, trek across the Himalayas or paddleboard the periphery of Manhattan Island. There are some awe-inspiring fitness events around the world to challenge you and we’ve listed some of the best.

WHY COUNTING MACROS IS THE NEW COUNTING CALORIES

Counting calories is so last decade! We find out why tracking your macros can get you real results – fast.

7 TIPS FOR STICKING WITH YOUR NEW YEAR RESOLUTIONS

New Year is the perfect time to hit reset on your goals! However, many of us go into the new year with a long list of resolutions that quickly get forgotten as January ends. This year can be different though, just follow the below tips and you’ll have New Year resolutions that stand the test of time and transform your life. 

It’s no secret that winter can put a freeze on exercise motivation. Warm beds call, cold air deters and stiff muscles increase injury risk. These five winter workout hacks will keep you moving injury free – and hopefully heat up your motivation, too.

5 WINTER WORKOUT HACKS TO BEAT INJURIES

It’s no secret that winter can put a freeze on exercise motivation. Warm beds call, cold air deters and stiff muscles increase injury risk. These five winter workout hacks will keep you moving injury free – and hopefully heat up your motivation, too.

CAN A LOW CARB DIET EASE INFLAMMATION?

Experts believe that by eating the right foods, you can help ease inflammation and reap the benefits. But can cutting carbs amplify the impact?

PRAWN STIR FRY

Time to stir the pot with this 7minute stir fry. Packed full of protein and health greens, this is a dish you won't want to pass up.

THE SUPERFOODS YOU SHOULD EAT EVERY DAY

Dietitian susie Burrell points to proven superfoods that you should include in your diet as often as you can. Such as berries. Not only are berries low in calories but they contain some the highest known food concentrations of antioxidants, as well as good amounts of fibre and a number of key vitamins including vitamin C.

6 THINGS SABOTAGING YOUR WORKOUT

When you’ve only got a short amount of time to squeeze a workout into your day, you’d want to make the most of it. But certain foods or activities could be slowing you down and affecting your performance. Here are six things you should never do before hitting the gym.

THESE SUPPOSEDLY 'HEALTHY' HABITS CAN ACTUALLY MAKE YOU GAIN WEIGHT

Giving your diet a makeover in 2020? Don’t let your hard work go to waste! Some supposedly healthy habits can do more harm than good.

ROASTED VEGETABLES, HEMP SEED DUKKAH AND CHIMICHURRI

Accompany your Summer barbecue with this assembly of gorgeous plants a light including roasted vegetables, herbs and seeds.

IT'S TIME TO GET YOUR COWORKERS INTO DESKERCISING

We’ve all heard the warnings that ‘sitting is the new smoking’, and you might think they’re an exaggeration. But there’s now overwhelming evidence that sitting at a desk for hours on end can be really bad for our health.

EASY EGGPLANT BRUSCHETTA

Looking for an impressive side to add to your festive holiday spread? Look no further than this eggplant bruschetta - perfect for BBQ entertaining. This side dish is a low carb twist on a classic, and it's vegetarian friendly!

DON'T WORRY, IT'S OK NOT TO LOVE EXERCISE

I spend a lot of time surrounded by some strange people in my day job at Fitness First. The kind of people who say things like “I changed up my training and I’m really sore this week – it’s great!” or “Sorry I can’t make drinks tonight, I’m going to a Barre class.”

HOW TO BOUNCE BACK FROM A BINGE

Starting a new training and eating regime often resembles the wheels of the bus. Everything is running smoothly until the wheels come off, motivation plummets and you have just finished the entire tub of Ben & Jerry’s. What next?

HOW MUCH SUGAR ARE YOU REALLY EATING?

While there’s no doubt Australians are consuming too much sugar, the abundance of information has unsurprisingly created some confusion (not to mention hysteria) about the sweet stuff.

WHAT TO KNOW BEFORE YOUR FIRST YOGA CLASS

When you’re new to a yoga class, the scene can feel pretty intimidating. Maybe you’ve peeked in the studio with envy of the teacher’s flexibility – maybe a persistent friend is dying to drag you along – or maybe your doctor has suggested you give it a go.

ADDICTED TO SALT? HERE'S HOW TO SHAKE THE HABIT

It’s on every dining table, we sprinkle it on our food and it’s lurking in just about every packaged food. While it’s no news flash these tiny white crystals impact almost everything from water retention, brittle bones to blood pressure, you may be wondering how you can avoid the stuff.

5 WAYS TO BOOST YOUR METABOLISM WITH EXERCISE

‘Metabolism’ is a bit of a buzz word on the fitness scene these days. Countless studies aim to prove speeding up your metabolism equals faster weight loss. But what is it exactly?

CAN EXERCISE CURE HAY FEVER?

Does the thought of spring make you want to sneeze? Don’t let your workouts take a hiatus due to hay fever; science suggests exercise might help relieve your symptoms.

SIMPLE WAYS TO STICK TO A HEALTHY DIET

Creating and maintaining healthy eating habits doesn’t have to be hard work. Here are six simple strategies to make healthy eating habits stick.

THE BEST WAYS TO NOURISH YOUR GUT ON A LOW CARB DIET

Giving the low carb diet a go? Here’s how to keep your gut in good shape – without maxing out your carb count.

THESE ARE THE WORST THINGS YOU COULD DO ON A LOW CARB DIET

The low-carb diet is trending for a reason. It can be a really effective way to burn fat and hit reset.

5 WAYS TO MAKE YOUR MEAL PREP MORE SUSTAINABLE

The saying goes that “abs are made in the kitchen,” but it’s arguably also a place where you can make some serious sustainable changes. From the packaging you choose to the choices you make every small decision is a step in the right direction.

THE BEST PRE AND POST WORKOUT SNACKS

Gearing up for a bike ride or heading to the gym? Top up your tank with the right foods for better performance – and a better body.

NASI GORENG WITH QUINOA RECIPE

The well-loved Indonesian dish of Nasi Goreng gets a healthy twist by switching up the carbs to quinoa, which also makes it gluten free! Super quick and easy to cook in only 15 minutes!

HEALTHY WHITE BEAN AND VEGETABLE SOUP

A combination that is waistline friendly. Jam packed with flavour, this vegetable soup is your ultimate winter warmer (without the bulge).,

CAULIFLOWER AND HALOUMI FRITTER RECIPE

With a crunchy outside and a delicious centre, these haloumi fritters are an easy weeknight dinner idea or perfect for a satisfying lunch. This recipe is vegetarian, high protein and freezable.

HEALTHY TANDOORI CHICKEN RECIPE

Skip the greasy takeaway and prepare this traditional Indian favourite yourself using fresh and wholesome ingredients.

3 AMAZON ACTIVEWEAR BUYS PEOPLE SWEAR BY

We all have our cult favourites, but one spot we should be looking for new gear it turns out is Amazon!

3 ATHLETES SHARE WHAT'S NEXT FOR THEIR OLYMPIC JOURNEY

2020 has seen us all miss out on something, but for the Olympic qualifying athletes, it sees a huge and often once in a lifetime dream postponed.

WHAT TO EAT TO TAKE YOUR WORKOUT TO THE NEXT LEVEL

Supplement stores are a maze of potions and powders that promise better muscle building, recovery, and stamina. However, most of these nutrients can also be found in food. So grab your shopping basket and get ready to amp up your workout with these specific nutrients.

TUMERIC CHICKPEA FALAFEL RECIPE

Enhance your favourite falafel recipe with turmeric and chickpeas to assist your workouts. Stay true to your Meatless Monday with these mouthwatering falafels. Rich in protein, fibre and slow-burning carbs to help fuel your training and boost recovery.

AN IDEAL DAY ON A PLATE

With so many mixed messages around nutrition and health, it can be tricky to work out just what makes a ‘balanced meal’. But it doesn’t have to be complicated. To ensure you achieve the right balance and good nutrition, follow this simple formula every day.

5 IMMUNE BOOSTING FOODS

Feel a cold coming on? Getting run down? Can’t shake your cough? Don’t sweat it – these immune boosting foods are star defence players in your diet.

FREEZER FRIENDLY MEALS TO MAKE AHEAD

Wanting to take your meal prep to the next level? Set aside some time and make meals in bulk to freeze! Not only will it reduce food waste, but it will also save you time after a busy day.

WHY SLEEP IS THE BEST THING YOU CAN DO FOR YOUR IMMUNE SYSTEM

Right now many of us will be struggling to sleep at night due to heightened levels of stress and anxiety.

10 SMALL WAYS TO PUT YOURSELF FIRST EVERY DAY

Putting yourself first is not the selfish act you’ve been led to believe it is. In fact, it's the opposite!

EVERYTHING YOU NEED TO KNOW ABOUT VEGAN DIETS

Whether you’re giving up animal products for the sake of your health, the planet, or ethical reasons, going vegan will take a bit of planning. Nutritionist Kathleen Alleaume has the guide to ensure you get the balance right.

 

BLACK BEAN BROWNIE RECIPE

Sweet and simple - they’ll never know you’ve used black beans instead of butter and dates instead of sugar in these tasty brownies with a healthy twist.

HEALTHY SATAY CHICKEN SKEWERS

Your favourite spicy takeaway, Satay Chicken, just got a healthy makeover using whole peanuts, instead of butter and replacing cream for natural yoghurt.

QUICK AND EASY OVERNIGHT OATS RECIPE

So simple, so quick! This breakfast delight spells balance. Oats are packed with fibre and low GI carbs to sustain your workout. The seeds pack a protein punch and a healthy dose of good fats. Topped with fresh fruit to for a healthy dose of antioxidants.

5 SCIENCE-BACKED REASONS YOU SHOULD EAT CARBS

Feel guilty about eating carbs? They’re often viewed as a diet wrecker – an even bigger enemy than fat. But before you completely ditch them, here are 5 science-backed reasons why couldn’t survive without them. 

 

MARK MATTHEWS SHARES WHAT'S ON THE OTHER SIDE OF FEAR

After enduring a life-changing injury, Aussie big wave surfer Mark Matthews thought things couldn’t get worse.

HEALTHY LENTIL 'SAUSAGE' ROLLS

Skip the sausage meat with hearty lentil and mushroom filling which are packed full of nutritional goodness and are bursting with flavour.

8 MOOD BOOSTING FOODS

Your relationship with food is personal. From the ice cream that soothes your sadness to the bliss balls that picks you up mid-morning. Food makes you feel something.

3 ESSENTIAL STRETCHES FOR BACK PAIN

Do you experience back pain when sitting or standing? Bending or lifting? Or maybe walking or running?

HEALTHY VEGETARIAN PARMIGIANA

This healthy vegetarian parmigiana is far lower in fat and kilojoules than the original and still with all the yummy flavours.

THE TRUTH ABOUT PROTEIN

If you’re into fitness, no doubt you’ve heard that protein is essential for muscle growth and recovery. But what types of protein is best? And how much should you be consuming? What comes to mind when you think of the word “protein” will be different for everyone.

HEALTHIER BAKING SWAPS

Being healthy doesn’t have to mean saying goodbye to baking this festive season! Check out these nutritionally superior options to help cut back on some of that unnecessary fat and sugar.

WHAT TO EAT TO LOWER BLOOD PRESSURE

One in seven Australian adults are affected by high blood pressure, yet it often goes undetected until a medical check-up or, worse, it causes a stroke or heart attack. Thankfully diet and lifestyle changes can have a positive impact on blood pressure levels.

DAY ON A PLATE WITH AFL STAR MELISSA HICKEY

Melissa Hickey has made history in 2017 playing in the AFL’s first national women’s football competition for the Melbourne Demon’s Football Club. Melissa now plays for the Geelong Cats and has gone from strength to strength in the game.

THIS NUTRITION PLAN WILL HELP YOU FUEL UP BEFORE A RACE

Maybe you’ve set a target to run your first 5km, signed up for a half marathon or are looking to challenge yourself in an ultra distance event. While proper training is essential, nutrition is the key to success. Here’s how to fuel your fitness training in the lead up to race day.

HEALTHY SNACKING: TOO MUCH OF A GOOD THING?

Done right, healthy snacks can keep hunger at bay, keep energy levels on an even keel and provide a great source of health-boosting nutrients. Done wrong, snacking can leave you feeling tired, sluggish and hungrier than before. The key is taking a smart approach to snacking. Here are 5 common snacking pitfalls.

ZUCCHINI AND CORN FRITTERS RECIPE

Eggs and veggies are a delicious way to jump-start your metabolism and keep mid-morning munchies at bay. This meal is so delicious you might want it for lunch, too!

WHY IT'S SO HARD TO GET OUT OF BED IN WINTER

Hot chocolate, Netflix marathons, and warm duvets are just some of the finer comforts the cold weather brings. But a season linked to shorter days can influence how well you sleep. Here’s why cold weather makes it difficult to get out of bed in the mornings.

THE BUSY PERSON'S GUIDE TO MEDITATION

Curious about meditation but no idea where to start? Here are five simple steps to beginning your own practice.

SIDE STITCHES: THE CAUSE AND CURE

One theory is that blood flow is directed towards your limbs and away from your diaphragm during exercise causing it to spasm or cramp.

HEALTHY FISH CURRY WITH CAULIFLOWER RICE RECIPE

Ditch the takeaway menu and enjoy fresh homemade fare with this flavoursome fish curry infused with chickpeas and warming spices, and served with a side of cauliflower rice. Bonus. Cooked up in a flash!

ARE FROZEN MEALS ACTUALLY GOOD FOR YOU?

Things are heating up in the frozen food aisle, but how does a nuked meal stack up nutritionally? Frozen meals tend to have a reputation for being quite unhealthy, however like every section of the supermarket, the frozen food aisles are packed with nutrition pros and cons.

TOP SUGAR MYTHS THAT WON’T GO AWAY

There’s no way to sugarcoat the truth, Australians consume 60g of added sugar per day. We round up the common misconceptions about the sweet stuff.

5 SIMPLE LIFESTYLE CHANGES YOU CAN MAKE TODAY

Have you ever had a resolution to live healthier or make better lifestyle choices, but didn’t stick with it? Despite the best of intentions!

THIS SMOOTHIE BOWL RECIPE IS FULL OF ANTIOXIDANTS

Looking for a nutritious smoothie that will power you through any obstacle? Gulp down this tasty and nourishing anti-inflammatory smoothie bowl and you’ll also sneak in half your daily dose of vegetables.

5 FOODS THAT ARE WORTH BUYING ORGANIC

Should you be buying organic? There’s a real difference between organic and conventionally grown foods when it comes to nutrition, safety and price. The organic food aisle can be tricky to navigate – not to mention, costly – but there are a few organic and pesticide-free products that are certainly worth the investment.

5 SIGNS YOU'RE HEALTHY THAT HAVE NOTHING TO DO WITH WEIGHT

When it comes to health, stepping on the scales can cause some serious hang-ups. But weight isn’t the only way to gauge good health. In fact, the number isn’t going to tell you about your fitness levels, mental health and well-being – even disease risk. 

GLUTEN-FREE SPINACH, HERB AND NUT BREAD

This gluten-free loaf is filled with spinach, basil, nuts and seeds that will nourish and provide your body with a slow burning energy source to stave off mindless munching.

HOW TO BEAT THE WEIGHT LOSS PLATEAU

Believe it or not, it’s normal to plateau when trying to hit your ideal weight – the more weight you lose, the more weight loss slows down (eventually). Good news is, it’s not hard to reignite the fire in your fat loss. Here are some reasons why you might be plateauing and what you can do to get back on track.

PUFFED AMARANTH AND MACADAMIA GRANOLA

A balanced blend of super grains amaranth and quinoa, mixed with macadamias and lightly sweetened with maple.

LIGHTER PRAWN CARBONARA

Rich and creamy, without the saturated fat compared to a traditional carbonara. Teamed with omega-3 rich prawns for an added protein boost.

MEAL PREP TIPS FOR THE TIME POOR

Spending a little extra time to prepare healthy food for the week not only saves money and reduces food waste, it can help with weight control.

HEALTHY VEGETARIAN NACHOS RECIPE

Sneak some nutrition into your favourite Mexican meal with these epic healthy nachos. Swap corn chips for mountain bread, load up on veggies and top with black beans.

5 OF THE BEST MEDITATION APPS

Beyond its original spiritual purpose, the practice of mediation has been adopted in today’s society as a way to combat a busy and stressful lifestyle. Thousands of studies link meditation and simple, daily mindfulness exercises to many physical and mental benefits.

PEANUT BUTTER AND CHAI ICE CREAM RECIPE

For a nutritious and creamy treat to satisfy your ice-cream craving, this no-churn recipe takes only three ingredients (plus spices) and a few minutes of prep. You can be thankful you skipped the store-bought version for this healthy banana 'nice cream'.

FOODS THAT NATURALLY BOOST YOUR ENERGY

We know all food provides the body with energy (calories), but this energy can vary greatly. Here's how to use nutrition to beat fatigue.

YOUR NUTRITIONIST-APPROVED GUIDE TO EATING OUT AND STAYING SLIM

Eating out is fun, sociable and an opportunity to try fancy foods you wouldn’t normally cook at home. But if you’re concerned eating out will compromise your slim down efforts, follow these tips to stay on track!

THE DIFFERENCE BETWEEN HUNGER AND APPETITE

It’s important to understand the difference between hunger and appetite to help you keep a more balanced attitude toward food and eating.

5 THINGS TO REMEMBER ABOUT EATING BEFORE A RACE

For the competitive runners amongst us, one of the biggest fears and frustrations is often the inability to complete a race or reach a PB. Despite training hard, it’s often a lack of knowledge surrounding the links between nutrition and running that can be the cause. 

5 FOODS TO BOOST YOUR WINTER WORKOUT

Whether your immune system is weak due to stress, lack of sleep or excessive training, these five foods can help boost your winter workout.

VEGETARIAN SAN CHOY BOW RECIPE

This plant-based twist on traditional san choy bow features tofu mince, brown rice noodles, nuts and plenty of veg.

5 MISTAKES PEOPLE MAKE WHEN GOING GLUTEN FREE

Thinking of going gluten free? Whether you’re battling an intolerance or simply want to test the waters, it’s easy to be put off by all the foods on the chopping block. Here are five common mistakes made by many who go gluten free and how to avoid them.

VEGETARIAN MOUSSAKA RECIPE

Try our lighter spin on this classic Greek staple, swapping out potato and ground meat for ricotta and lentils.

ASIAN INSPIRED CHICKEN AND QUINOA SALAD

Eat the rainbow with this nourishing and nutrient-dense Chicken and Quinoa Salad. It makes a great post-workout meal with plenty of protein and slow releasing (Low GI) carbohydrates for muscle regeneration and repair.

PEANUT BUTTER PROTEIN BALL RECIPE

Made from a mix of nut butter, wholegrain oats, dates, coconut and a little honey, these peanut butter protein balls couldn’t be any easier to make.

HAS 'GLUTEN SHAMING' GONE TOO FAR?

What’s the deal with going gluten-free anyway? Needless to say, the majority of Australians are clueless when it comes to the basic premise of a G-free diet, despite the surge in popularity.

THESE BEETROOT BLISS BALLS ARE THE PERFECT SNACK

Get creative with your beetroot recipes with these incredible bliss balls. For extreme melt-in-your-mouth goodness!

HOW TO SURVIVE THE CHRISTMAS SEASON WITH MINDFULNESS

Hands up if you get overwhelmed – perhaps even irritated – by your news feed telling you how to survive (or avoid weight gain) over the silly season? This year, try a different approach. Mindfulness.

5 UNHEALTHY EATING HABITS YOU NEED TO BREAK

Nobody is a saint when it comes to eating right, not even a Nutritionist. But the saying often goes: It’s not just what you’re eating, it’s how you eat, too. Here are five common unhealthy eating habits and how you can kick them now.

5 SIMPLE TRICKS TO EATING MINDFULLY

Do you find yourself wolfing down meals without noticing and eating everything in front of you just because it’s there? That’s mindless eating at work.

SMOKEY BBQ PRAWNS WITH MANGO SALSA RECIPE

Nothing screams summer like BBQ prawns. Teamed with a light and tasty salsa for a unique and refreshing twist.

ANZAC BISCUITS WITH SPICED RICOTTA

While traditionally made with oats, white flour, white sugar, butter and golden syrup, we’ve given Anzac biscuits a healthy twist – keeping the fibre-rich oats and substituting heart-healthy fats such as almonds and extra virgin olive oil for extra goodness, extra crunch and some nutty flavour. 

HEALTHY ONE PAN MEDITERRANEAN BAKED CHICKEN

Busy day? This easy, healthy baked chicken recipe is a mid-week mealtime favourite. You’ll have dinner and leftover lunch sorted.

ROASTED CAULIFLOWER SUPERFOOD SALAD WITH PECAN AND PEAR

This delicious salad is loaded with superfoods: Cauliflower, Pecans, Pears and Tahini.

POST-WORKOUT EATING MISTAKES DERAILING YOUR WEIGHT LOSS EFFORTS

From shoving down the protein shakes to laying off the carbs, these the most common eating mistakes you’re probably making post-workout.

WHY IT’S SO IMPORTANT TO MAINTAIN A DAILY ROUTINE

 For many of us, our lives have been flipped upside down and our daily routines of wake up, gym, commute, work (or in whichever order you choose to do these) have all but gone out the window. However, it’s vitally important that we maintain some sort of routine, albeit a new one, to establish a sense of normalcy, and care for our mental health. 

6 SUPERFOOD SUPERSTARS

Not all superfoods are exotic beans or berries. The term “superfood” is often applied to foods that are high in certain nutrients, making them exceptionally worthwhile to include in our diets. But the truth is, the term “superfood” has no scientific definition – and there’s no definitive list either.

WHICH BEER IS BEST FOR YOUR WAISTLINE?

When you think of the word six-pack two things most likely spring to mind: beer and washboard abs. Too much of the former will definitely negate the latter, but there’s no need to cut out your favourite beverage altogether. Learn which brew is best for your health (not to mention your waistline).

EVERYTHING YOU NEED TO KNOW ABOUT VEGAN DIETS

Whether you’re giving up animal products for the sake of your health, the planet, or ethical reasons, going vegan will take a bit of planning. Nutritionist Kathleen Alleaume has the guide to ensure you get the balance right.

THE RISE OF THE LIQUID BREAKFAST

Breakfast is the most important meal of the day, right? But what’s best – a liquid concoction or a piece of toast? Having a nutritious breakfast is one of the best (and easiest) ways to ensure your day gets off to a great start. Traditionally, breakfasts have been heavy on the carbohydrates with toast or refined sugary cereal as the main staple.

WHY DO WE EAT MORE IN WINTER?

There’s just something about the comfort that food brings us in winter. If you find it hard to resist the munchies on a cold night, you’re not alone. But why do we tend to eat more in colder temperatures? Many experts believe it’s a biological human behaviour, so it may just be inevitable.

GLUTEN FREE CHOC AND NUT SLICE

Looking for a nourishing, guilt-free treat? This gluten free choc and nut slice is rich in fibre, Omega-3 fats and antioxidants and makes a perfect protein-rich snack on the go.

EVERYTHING YOU NEED TO KNOW ABOUT KNEE PAIN

We’ve all heard the excuse before, or maybe even used it ourselves; “I can’t train today, I have a dodgy knee”. Knee pain is a fairly common problem!

MANGO AND LYCHEE ICE CREAM POP RECIPE

Beat the summer heat with these refreshing tropical mango and lychee ice cream pops made with real fruit, natural yoghurt and zesty mint.

FIG AND APRICOT BLISS BALLS

So easy to make and no baking required, these raw bliss balls make a great portable power snack for a long work out.

HOW TO BUILD A NUTRIENT RICH BREAKFAST

You’ve heard it before: breakfast is the most important meal, helping to kickstart your metabolism, stabilise blood sugar levels and reduces the chance of making poor food choices throughout the rest of the day.

VEGETARIAN PLANT-BASED BURGER RECIPE

DIY your own plant-based burgers and skip the large amounts of salt often found in store-bought varieties with these tasty black bean patties. Pro tip: Make patties in bulk and freeze for a quick lunch or dinner at any time. 

BAKED SALMON WITH CITRUS, FENNEL AND CAPERS

When it comes to festive entertaining, think pink! This omega-3 rich baked salmon, infused with citrus, is as delicious as it is pretty on the plate. Packed with healthy fats, antioxidants and a lean source of protein, adding salmon to your diet can improve your health.

WHY FAD DIETS FAIL

Drop 5 kilos in 5 days! Lose 3 dress sizes in 2 weeks! The seduction of a weight loss quick fix is as strong as ever with a new fad diet popping up every few days promising the body you have always wanted with little effort involved. But wait, there’s a catch.

6 SIMPLE STEPS TO A HEALTHY LIFESTYLE

Have you put healthy living in the ‘someday’ basket? Perhaps you’re worried about what you’ll have to sacrifice? How hard it will be? Honing in on your health can be daunting, but these 6 steps will help you create a healthier lifestyle today, not someday.

WHICH IS BETTER: SITTING OR STANDING?

Sitting for too long is bad for your health, but is standing the cure-all? We weigh up the pros and cons of sitting versus standing during your work day.

4 SUBTLE SIGNS YOU MIGHT BE STRESSED

Is stress taking a toll on your body? The signs of stress are not always obvious, so it’s important to watch for these warnings.

HEALTHY PESTO RECIPE

You can never go wrong with a jar of homemade pesto in the fridge. It’s simplicity and versatility can transform just about any meal. Drizzle over meat or fish, fold through pasta or zoodles (zucchini noodles), or use as a dressing or dip for an instant flavour boost.

4 SIMPLE DAILY MINDFULNESS PRACTICES

Do you ever feel overwhelmed at work? Relationships are in tatters? Or maybe you just can’t relax? I’m not surprised, the world is increasingly demanding. Being at your best is no longer a luxury; it’s a necessity for success.

HOW TO MAINTAIN PROPER POSTURE WHILE WORKING FROM HOME

With so many of us now working from home, it’s important to look after yourself during those long hours in front of the screen.

CBD OIL: THE TRUTH BEHIND THE HYPE

From reducing inflammation, calming anxiety, helping insomnia, to a glowing complexion, CBD oil claims to have many health benefits, but its use is controversial and benefits may be overstated.

THE REALITY OF BOUNCING BACK POST BABY

If you’ve just had a baby, your stretch marks, bulges and sags are all making you eager to get back into shape. But just how soon can your body bounce back? Here’s a reality check and the best approach to safe postnatal exercise. 

5 SCIENCE BACKED WAYS TO LOSE WEIGHT NATURALLY

When it comes to weight loss advice, there’s a lot of varying, yet conflicting opinions. And while a calorie deficit is important (to some degree), there’s more to weight loss than “eat less, move more”. Here are top five proven ways that you can count on to work.

20 REASONS 2020 WASN'T A TOTAL WASTE OF FITNESS

As the global pandemic took over our lives in early 2020, our physical health took a beating. 

MOROCCAN SPICED LAMB POMEGRANATE AND QUINOA SALAD

Spice up your weekday dinner revelry with this super satisfying lamb, pomegranate and quinoa salad infused with colourful fruit and vegetables. Best of all – it’s packed with iron-rich lamb pieces.

ARE DETOX DIETS HEALTHY OR ALL HYPE?

Is your waistline feeling the strain? Chances are you’ve muttered the D-word thinking you can rid your body from all dietary sin.

WHAT'S YOUR EATING STYLE?

These ‘disordered’ eating styles may be standing in the way of your health and happiness, so we’ve listed some tips to help you resolve them.

WHAT'S ALL THE HYPE AROUND THE MEDITERRANEAN DIET?

It’s home to some of the healthiest people in the world. As a result their diet has been the source of much research and here’s how you can adopt it.

8 SHORTCUTS TO HEALTHIER EATING

Healthy eating doesn’t have to be complicated. Here are 8 of the best shortcuts to keep your healthy habits in check!

6 ENERGY FUELLING FOODS

So, how do you keep a spring in your step when your fuel tank is low? Here are the top six, according a Nutritionist.

SESAME PORK TACOS WITH APPLE AND WATERCRESS

Filled with sesame crusted pork and crispy apple salad, and topped with a creamy yoghurt dressing, these pork tacos are super easy to throw together.

OAT AND HONEY ANZAC BISCUITS

After a quick oat and honey ANZAC biscuit recipe? This dairy-free and low GI option is guaranteed to be a crowd-pleaser.

5 HEALTH BENEFITS OF NUTS

One minute we’re told ‘eat nuts, they’re good for you’ and the next we’re warned about the high calorie content in our favourite, nutty snack. 

PROTEIN PACKED BEEF AND BLACK BEAN STIR FRY

Mix up your midweek meal repertoire with this simple and quick, yet satisfying stir fry. This recipe is high fibre and high protein. Serves 2.

PEANUT BUTTER AND SULTANA PORRIDGE

Turn an old favourite snack combo into a nourishing breakie! Quick and easy, this Peanut Butter and Sultana Porridge recipe is packed with good fats and fibre to leave you satisfied and prevent those unwanted sugar cravings!

HOW FITNESS TRACKERS MOTIVATE YOU

While it may be somewhat different to the cyborg that was envisioned in Arnold Schwarzenegger’s Terminator movies, technology is already acting as a less tangible extension of our human potential. 

12 WAYS TO STAY ACTIVE ON HOLIDAYS

If there’s one thing most of us have over the holidays, it’s time. And given a ‘lack of time’ is one of the largest barriers to fitness, there’s really no excuse to stay active on holidays. 

GLUTEN-FREE RICOTTA AND SWISS CHARD TART

This tasty Swiss chard and ricotta (pastry free) tart is the perfect addition to your to weekly meat free repertoire. Dish it up with your favourite side salad or salsa.

CLASSIC FISH AND CHIPS WITH A HEALTHY TWIST

A healthy makeover on a classic take-away dish using protein-packed quinoa and antioxidant-rich sweet potato, Finished off with a gut-friendly yoghurt dressing.

EGGS BENEDICT WITH SWEET POTATO TOAST

Try this household staple poached on Sweet Potato toast (yes, it’s a thing) topped with creamy cashew hollandaise sauce – for a delicious gluten free brunch.

LOW CARB CHINESE PORK CUPS

These fast and fresh pork mince parcels has all of the taste of the traditional Chinese dish, and is very easy to make.

RAW BEETROOT SALAD WITH PEAR AND DUKKAH

Packed with hunger-busting protein, this raw beetroot salad can still be a part of your light meals repertoire.

BAKED MISO SALMON BOWL

Packed with vegetables, low-GI carbs, protein and heart-healthy fats, this nourishing baked miso salmon bowl has everything your body needs in one meal.

PEARL BARLEY AND LAMB SALAD

Barley is a nutritious and hearty whole grain that’s inexpensive to prepare and a versatile grain rich in fibre that benefits the heart and gut. It works perfectly in this delicious lamb salad.

SPELT AND PASSIONFRUIT MUFFINS

Fluff, moist and tender with the perfect amount of sweetness. Want more do you want in a muffin? These whole grain muffins are the closest thing to eating cake while getting a healthy dose of fibre and antioxidants.

CRISPY SKIN SALMON NICOISE SALAD

This crispy skin salmon salad is filling and contains a rich source of omega-3 fats, protein and antioxidants vital for optimum health and vitality.

RAW CHERRY RIPE TARTS

Filled with wholesome cherries, these choc top cherry tarts taste just as good as they look! This recipe is vegan and wheat-free.

BANANA AND CHIA PALEO PANCAKES

Made with just four simple ingredients, these pancakes make a nutritious brekkie treat. They’ll power up the metabolism and satisfy the sweet cravings

CAULIFLOWER PIZZA RECIPE

This cauliflower pizza recipe is easy to make, grain-free and makes the perfect healthy alternative – and you won’t even taste the difference!

PISTACHIO AND VANILLA PEAR CRUMBLE WITH MAPLE CREAM

We’ve ditched the brown sugar, butter and cream, and replaced with heart-healthy olive oil, yoghurt and nuts for an extra health boost.

POACHED CHICKEN, SHITAKE AND SOBA NOODLE SOUP

This flu-fighting soba noodle soup will give you maximum protection against the bugs before they can really take hold.

SLOW COOKER PULLED PORK SLIDERS

Let your slow-cooker do all the work. These flavour-packed, bite-size sliders make the perfect party appetisers, or double them up to make a main dish.

ROASTED PUMPKIN AND QUINOA PATTIES

Not only are they filling, but they pack some powerful healthy perks (with minimal calories) keeping heart health, vision and your waistline in check.

ROASTED BRUSSEL SPROUT AND CHICKEN SALAD

This delicious chicken salad is low in calories and rich in nutrients, including iron to assist in red blood cell production, which help to carry oxygen around the body for an added workout boost.

QUINOA AND MACADAMIA CRUSTED LAMB CUTLETS

Mix up your Sunday roast with this healthy quinoa and macadamia crusted lamb cutlets recipe. This super tasty iron-rich meal will help boost your workout and is the perfect alternative to your Sunday roast.

FRENCH TOAST WITH RASPBERRY COULIS

French toast is a classic brunch favourite that doesn’t have to be nearly as naughty as you may think! This perfect combo of protein and carbs will help boost your metabolism and give your body the nourishment it needs.

YUMMY STRAWBERRY AND MINT FROYO

This homemade froyo (frozen yoghurt) will be your new favourite treat. Packed with probiotics, which are beneficial gut bacteria to help boost immunity.

HEALTHY TURKEY BURGER RECIPE

These healthy turkey burgers come together fast and will help satisfy that primal craving for meat without weighing you down.

BUCKWHEAT BLINIS WITH FIG AND SALMON

Throwing a party? Impress your guests with these gluten-free buckwheat blinis. They make a delectable hunger-busting brunch or kick off the festivities with some elegant nibbles.

GLAZED DUTCH CARROTS WITH LENTIL AND HALOUMI SALAD

Wow your guests with this super-nourishing and well-balanced carrot and haloumi salad for your next cookout.

PUMPKIN AND FETA BREAKFAST FRITTATA

Stuck on healthy breakfast ideas? Give this delicious and filling pumpkin and feta breakfast frittata a try. It’s packed with protein, and can be served with a slice of wholegrain sourdough to make it a great pre or post workout meal.

NO-BAKE BLOOD ORANGE TART RECIPE

These crimson beauties pack a serious health punch with nine times the antioxidants and double the Vitamin A of navel oranges. The only citrus fruit to contain Anthocyanins – a potent antioxidant to help boost immunity and fight heart disease, try our No Bake Blood Orange tart while they’re in season.

DECODING FOOD LABELS

Do food labels have your head spinning? You’re not alone. Today, a typical supermarket stocks over 30,000 items — even the most health-conscious shopper can be stumped by the limitless options. We’ve decoded the jargon so you can make sense of the fine print.

4 TASTY TOAST TOPPERS TO TRY FOR BRUNCH

Bored of the same old toast? Jazz up your daily bread with these super-quick toast toppers that make a well-rounded meal guaranteed for long lasting energy.

HIGH FIBRE GREEN SEED BARS

Everything you’re looking for in a post-workout snack. These wholefood bars boast antioxidants and slow releasing carbs to feed tired and sore muscles, as well as protein and good-for-you fats that will squash hunger and keep your tummy satisfied.

HOT-SMOKED OCEAN TROUT AND BARLEY SALAD

Teamed with omega-3 rich ocean trout, this nourishing salad will truly tantalise your taste buds.

SPICY LAMB SALAD WITH MAPLE DRESSING

This hearty, healthy lamb salad is the perfect mid-week meal – quick and easy to prepare and packed with nutritious ingredients.

RAW CITRUS CASHEW CREAM TART

This raw Citrus Cashew Cream Tart is delicious! This sweet treat is also dairy and gluten free, plus easily able to be made vegan!

RAW CHOCOLATE MOUSSE WITH HAZELNUTS AND RASPBERRIES

Possibly the quickest, simplest and healthiest dessert you’ve ever come across. Made with creamy, avocados for a rich flavour and velvety texture, mixed with hazelnut for added crunch and raspberries for a fruity twang.

HEALTHIER CHOCOLATE BARK

Waiting for something special to satisfy your sweet tooth? You can’t go wrong with this delicious chocolatey treat.

WALNUT AND MAPLE CRUSTED SALMON

Embrace your love of seafood and enjoy this tasty walnut and maple crusted omega-3 rich salmon for dinner tonight. You may even want it every night!

POMEGRANATE AND COCONUT INFUSED MOCKTAIL

Beat the summer heat with this seasonal thirst-quencher made with freshly squeezed pomegranate, coconut water, mint, zesty lime and a hint if ginger.

HOW MUCH RED MEAT IS SAFE TO EAT?

Whether you throw a few pork chops on the BBQ, have a ham sandwich for lunch or enjoy your eggs with a crispy side of bacon, recent headlines are advising that meat lovers curb their intake. But why is this and what’s a safe amount to eat?

BLOOD ORANGE, MOZZARELLA AND RADDICHIO SALAD

Super sweet blood oranges pack the vitamin-filled punch needed to keep you looking and feeling fresh.

WEIGHT LOSS: WHY WE EAT MORE THAN WE THINK

On average, humans make over 200 different food decisions each day — and many of them without pause for actual thought. Whether you choose to eat dessert, have a snack before dinner, or finish off the bottle of wine, the fact is that up to 80 per cent of the eating we do is “non-hungry” eating.

5 WAYS ALCOHOL HINDERS FITNESS GOALS

Enjoying a glass or two is fine in moderation, but it’s important to understand how alcohol can affect your sporting and exercise efforts.

HOW TO MASTER THE CHEAT DAY

Don’t be fooled – dipping into cheat meals is a slippery slope. It takes discipline. So it’s best to set up some smart strategies.

60 SECONDS WITH CELEB TRAINER JONATHAN CASTANO ACERO

With over 500,000 Instagram followers, Fitness First and Personal Trainer Jonathan Castano Acero, is perhaps best known for training his celebrity clientele and works with Men's Health Australia as a Transformation Trainer. We sat down with the trainer who whips The Bachelor’s Matty J and Laura Byrne’s bodies into shape.

HOW TO CHOOSE A POST-WORKOUT SNACK

Eating the right foods can have a huge impact on recovery and how you pull up the next day, but choosing the right ingredients is key!

4 INGREDIENT CHIA BERRY JAM

Homemade jam has never been this easy. This super-quick chia berry jam comes together with the help of nutrient-packed chia seeds instead of mounds of refined sugar. Spread on toast or swirl through porridge, yoghurt or overnight oats.

11 HEALTHY SNACKS APPROVED BY NUTRITIONISTS

Done right, healthy snacks can ease between-meal hunger, fill nutritional gaps and combat energy slumps.

WHICH DIET IS BEST FOR WEIGHT LOSS?

There’s always a debate on ‘diet’, however the answer depends on how you define it. There’s no shortage of diets promising a magic bullet for your health or waistline.

6 COMMON EXCUSES AND HOW TO BUST THEM

Many people struggle to make it to the gym or lose motivation, with a long list of excuses that inevitably involve time and schedule clashes.

THE BENEFITS OF EXERCISING WHILE PREGNANT

With all these physiological changes taking place, keeping active benefits both mother and baby, even beyond pregnancy. Here’s why.

6 THINGS TO KNOW ABOUT YOUR BODY AFTER HAVING A BABY

Already worried about getting back in shape post-baby? Here are six things you need to know before easing back into fitness.

WHY GOOD WEIGHT LIFTING TECHNIQUE MATTERS

Good weightlifting technique is like learning to ride a bike – once you’ve got it, you’ll never forget it. So here are some tips to get you started:

YUMMY STUFFED PORTOBELLO MUSHROOMS

These protein-packed stuffed portobello mushrooms are everyone’s favourite. A nourishing morsel filled with nutrient-rich nuts, beans and vitamins (especially vitamin D) makes them a perfect finger food or complementary side to fish or meat.

CHERRY RIPE BLISS BALLS

These bliss balls are super satisfying when you need a quick energy boost, or have a sugar craving. Try whipping up a batch this week.

FULL BODY WORKOUT FOR WEIGHT LOSS

Looking for a full body workout for weight loss that has maximum impact and takes minimum time? Look no further. This functional circuit will fire up your muscles and get your heart rate up for a workout that will keep burning calories long after you stop.

BUSTING METABOLISM MYTHS

We talked to metabolism experts to address several misunderstandings people have about metabolism and metabolic rate.

THE BEST FOODS FOR GOOD GUT HEALTH

Gut health has been a buzz term for some time now, but what exactly does our gut have to do with our overall health and what foods will best nourish it? Keep your diet in tip-top shape with these foods for gut health.

EASY VEGAN BEETROOT AND WHITE BEAN DIP RECIPE

Beetroots are rich in dietary nitrates which convert in the body to nitric oxide to help increase blood flow to working muscle. This recipe is high fibre, vegetarian, vegan and gluten free. 

CHOCOLATE HEMP BAR RECIPE

These chocolate and hemp treats are guaranteed to curb any sweet tooth and bust hunger pangs. This recipe is high protein, high fibre, gluten free and freezable.

6 NEW THINGS TO TRY THIS SUMMER

With all the activities that pop up at the end of the year, it can be a challenge to keep active without feeling like you’re missing out on a fun gathering with friends. 

TIPS FOR STAYING FOCUSED FROM HIGH ACHIEVERS

Most successful people share one thing in common: a lot of hard work. In the words of American inventor Thomas Edison, “success is 1% inspiration and 99% perspiration.” If you’re climbing your way to the top, you’ll relate to the challenges of long days and wavering minds. 

COMMON WEIGHT LOSS MISTAKES AND HOW TO AVOID THEM

Most people know that if you want to lose weight, you need to consume fewer kilojoules and exercise on a regular basis. However, there’s much more to successful weight loss than “eat less, move more”. 

7 WAYS TO EAT HEALTHY ON A BUDGET

It’s not always easy to eat healthy and stick to a budget, but with a few simple tricks you can keep your wallet fat and your waistline trim!

6 TIPS FOR STAYING FOCUSED AT WORK

Prone to procrastination, distraction or a bit of office socialisation? Even the best of us can struggle to keep focused from 9 to 5. Here are 6 tips to help you master workplace concentration.

5 ON-THE-GO HEALTHY LUNCH IDEAS

Lunch on the run? Check out these satisfying, healthy lunch ideas that will keep you going strong.

8 WAYS TO MANAGE HEADACHES NATURALLY

No one likes headaches. If you’re a regular sufferer, you will know the severe and debilitating pain all too well. Next time you go to pop a painkiller, consider these solutions to find relief, naturally.

4 COMMON BREAKFAST MISTAKES

Love it or loathe it, breakfast is the most important meal of the day. Do it wrong however and you’ll have roller coasting energy levels, a grumbling tummy and problems focusing at work. Are you making these common breakfast mistakes?

WHY EVERYONE'S GONE CRAZY FOR COCONUT

Haven’t you noticed? Coconut is everywhere! Touted for having mind-boggling health benefits, from promoting weight loss to preventing liver and kidney disease. But is this superfood all it’s cracked up to be?

THE ULTIMATE HEALTHY PANTRY CHECKLIST

Having a well-stocked pantry provides the foundations for a variety of dishes that can be adapted using whatever fresh produce you have available. Whip your pantry into shape with these key staples for a nutritious and speedy meal at your fingertips.

SHOULD YOU EXERCISE WHEN YOU'RE SICK?

Unwell? Battling another cold? Feeling run down? If you want to shake off the winter bug, regular exercise may be the ultimate immunity-booster. But the question is, how hard should you push yourself? Should You Exercise When Sick?

HOW TO BOOST YOUR BONE HEALTH

With age comes the potential for weakness in our bones. That’s why it’s important to start taking steps to improve or maintain your bone density as early as possible, particularly for women where reduction in bone density can start early in life.

ARE YOU BREATHING THE RIGHT WAY?

We all take around 20,000 breaths a day, but are we doing it right? There is a right way to breathe, and when we become aware of it, we can reduce stress levels, boost our immunity and completely overhaul our workouts.

6 WAYS TO BRING BALANCE TO YOUR LIFE

By adopting a healthy lifestyle to look and feel your best all the time, more advanced goals won’t seem so unattainable because you’re not having to start from scratch. Everyone lives a different life so there’s no one-fits-all formula, but there are a few simple steps you can follow to introduce balance.

COCONUT CRUSTED PRAWN TACOS WITH AVOCADO SALSA

Here’s a healthy spin on a traditional Mexican favourite. Served with nourishing avocado salsa to complement toasty coconut crusted prawns, it’s a definite crowd pleaser!

6 EASY WAYS TO SIMPLIFY YOUR LIFE

Is your “to-do” list a mile long? Can’t remember where you left your running shoes? Or left your keys at home (yet again)? With only 24 hours in the day, a cluttered brain is a conundrum that many of us face when trying to balance a career and healthy lifestyle.

5 WAYS TO BANISH BELLY BLOATING

Generally speaking, bloating occurs when the normal flow of gas gets trapped, resulting in distention and discomfort.

EVERYTHING YOU NEED TO KNOW ABOUT SLEEP

Lack of sleep is not just bad for your concentration, but can lead to a cascade of problems that range from bad skin to weight gain.

CAN YOU TURN ON FAT LOSS HORMONES?

Get to know the four most influential hormones that are crucial to slimming down – and how to make them work to your advantage.

FOOD TRENDS YOU CAN EXPECT TO SEE

New Year, New Food trends. Here's what you can expect to see on tables and shelves this year.

7 FESTIVE FOOD SWAPS

From the yuletide tipples and finger foods to a little too many helpings of pudding, the festive treats can easily knock healthy eating plans off course. With just a few food swaps, you can trim your festive calories without upsetting your taste buds.

5 DIET HACKS FOR WEIGHT LOSS

If you’ve ever consciously decided to lose weight, you’ll know that “eat healthy and exercise” isn’t as simple as it sounds. From distracting food cravings, gnawing hunger to deciding what to eat, these five hacks will help you stay focused, make balanced choices and get the results you desire.

HOW BEING GREEN WILL MAKE YOU LEAN

Chances are becoming more sustainable will also help you become healthier, here’s how.

HOW EXERCISE MAKES YOU SMARTER

Getting fit isn’t just about bigger biceps, it also helps build brain cells. Here are five reasons why exercise makes you sharper and more productive.

10 FRIDGE ESSENTIALS FOR HEALTHY MEAL PREP

Filling your fridge with healthy perishables makes whipping up nutritious meals a pleasure. Top up your fridge with these 10 versatile ingredients.

6 WAYS TO COMBAT WINTER SKIN

With the arrival of winter, it’s time to switch up your skincare routine with cool weather habits that will ensure you maintain that post-exercise glow season round. 

SHOULD YOU GO GLUTEN FREE?

Many people are making the switch to gluten free, but is it really necessary? In recent years, going gluten free has become the scapegoat for all sorts of health woes including increased bloating, abdominal cramps, weight gain and fatigue.

5 WAYS TO MOTIVATE YOURSELF

They say it can take between 21 and 66 days to turn a new behaviour into an automatic pattern, however motivation is what gets this process started. Here are five motivation hacks to help spur on your efforts and reach your health and fitness goals.

5 BEST ADVENTURE HOLIDAYS

Looking for an escape that combines your love of adventure and sampling new cultures with far-flung destinations? Then now’s the time to put your leave application in, as we take you through our top 5 adventure holidays.

HOW TO PREVENT SHIN SPLINTS

Also known as medial tibial stress syndrome, ‘shin splints’ refers to the pain you get along the front of your shin anywhere between the knee and ankle. It can range from a mild ache to debilitating pain that may derail your workout efforts. But don’t let this common running conundrum stop you in your tracks.

THE BEST FOODS FOR RADIANT SKIN

Cold winds and low humidity can wreak havoc on our skin as the weather cools. There are many products to bring moisture back, but nourishing skin starts from the inside. Add these essential ingredients to your diet and enjoy more radiant skin.

HOW TO LEARN TO TRULY LOVE YOUR BODY

There’s no denying the way we think and feel about our bodies is often influenced by how we perceive others. Many males might envisage themselves as having the strength and muscle mass of Thor, while women might strive to take on a more Miranda Kerr-like physique.

WHY YOUR SLEEP QUALITY MATTERS

Sleep studies have long focused on sleep quantity, but it’s not just the number of hours in bed that’s important—it’s the quality of those hours that count.

5 HEART HEALTH MEASURES EVERY WOMAN SHOULD TAKE

Heart disease kills more Australian women than any disease, and 1-in-2 women carry at least one risk factor for the life-threatening illness. A sobering statistic, but one that should instigate prevention rather than evoke fear.

ARE YOU AT RISK OF VITAMIN D DEFICIENCY?

We may live in a sun burnt country, but four million Australians now suffer from a vitamin D deficiency, according to the latest ABS data. Here’s the lowdown on how a vitamin D deficiency can seriously compromise your well-being.

 

5 TRICKS TO STAYING HEALTHY AT A PARTY

The silly season is in full swing, but often the sea of never-ending canapés, bottomless champagne flutes and too many late nights. Here are 5 simple party tricks to have up your sleeve for a guilt-free festive season.

7 NATURAL WAYS TO FIGHT FATIGUE

Feeling tired? Hitting a wall after lunch? Need more energy? Juggling the demands of modern life can lead to poor choices that zap us of much-needed energy. Put a spring in to your step with these seven health-boosting tips.

THE 3 THINGS YOUR WEARABLE TECH SHOULD BE TRACKING

Wearable tech is a fitness trend that isn't going anywhere. With a mission to help us stay healthy, you can track all kinds of things – steps, distance, pace, calorie burn, even your sleep patterns.

THE SCIENCE BEHIND WILLPOWER

Want to eat bananas instead of bacon in the morning? Train for that half marathon? Or prioritise your finances instead of spending ad hoc? All of these tasks require a lot of self-control, and there are some important things you need to know about willpower.

7 ANTI-AGING FOODS

In the quest for longevity, what’s on your plate matters more than you think. Add years to your life by adding these anti-ageing foods to your diet.

OUR FAVOURITE HEALTH AND FITNESS APPS

Instead of chewing up irreplaceable moments of your time on mindless games and social networks, start using apps designed by health experts to help you improve all aspects of your life. Question is, which ones should you use? Our digital team has trawled through the app store and found the very best health and fitness apps available.

CREATING THE IDEAL HOME ENVIRONMENT

In what feels like an overnight change, most of us are now doing everything from home – working, maintaining our fitness, and even socialising (via Zoom!). With the closure of gyms and most workplaces, we are now learning to do everything from home, and some are finding this change easier than others.

HOW TO STAY MENTALLY HEALTHY WHILE SELF-ISOLATING

If you’re self-isolating and feeling like your mental health is suffering - you are not alone.

THE IMPORTANCE OF STAYING CONNECTED

We’ve taken some tips from Beyond Blue’s article ‘why staying connected is so important’ during these times.

BEEN HAVING WEIRD DREAMS LATELY? HERE'S WHY

We spoke to A.H. Beard’s sleep expert Dr. Carmel Harrington to find out more about what is causing these dreams and what we can do to avoid them.

WHO IS THE WOMAN BEHIND THE WORLD RECORD FOR THE LONGEST PLANK HOLD?

The World Record holder for the female title is a woman named Dana Glowacka and she held a plank for a whopping 4 hours, 19 minutes, and 55 seconds!

3 BEST PIECES OF CARDIO EQUIPMENT AT FITNESS FIRST

Fitness First is well-equipped to support you in any cardio workout, and here are the three best pieces of equipment to get you started.

7 MUSCLE BUILDING FOODS

Want more muscle tone? Hitting the weights is a given, but what you put into your mouth counts just as much. Check out these top muscle building foods

FITNESS GEAR THAT DOESN'T COST THE EARTH

Give your activewear collection an eco-touch with five brands that are great for the gym and the environment. Here’s a round-up of our favourites.

EXERCISE AND DIET: WHAT CHANGES DO YOU NEED TO MAKE DURING PREGNANCY?

It’s important to look after yourself and keep fit and healthy when you’re pregnant.

THE DARK SIDE OF LIGHT

Have you ever stayed up late watching TV or scrolling on your phone? Do you wake up feeling groggy and tired the next morning? Light has a dark side and just may be the culprit that is stopping you from leaping out of bed in the morning.  

WE'RE PUTTING ONE FOOT FORWARD THIS OCTOBER

WHAT ARE MACROS?

When it comes to overhauling your diet or maintaining a strict eating regime, chances are “macros” pops up a fair bit. But what exactly are macros…?

THE BENEFITS OF DEEP WATER RUNNING

If you haven’t heard of ‘deep water running’, it’s just as it sounds; Jogging in a body of water deep enough that your feet can’t touch the bottom. Sound strange?