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TEST YOURSELF WITH THIS FAT BURNING HIIT WORKOUT
Have you overindulged this weekend or holiday season? Don't stress, food is a huge part of life– sharing treats and meals with loved ones is so good for your overall wellbeing. But if you’re a little worried about the aftermath, particularly if you’ve been working hard so far this year, then put this workout in your diary. It only takes 30 minutes, gets your heart rate up and helps to melt away the calories you’ve consumed.
30 minute 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.
You’ll need:
Rowing machine
Kettlebell
Medicine ball
Box
Suspension Training equipment.
Warm up with two sets of body weight walking lunges and two sets of 1-min easy effort on the rower. Then, assemble your gear and get ready to go. You’ll be alternating between the exercises shown below, going through the complete rotation four times.
1. Kettlebell swings (25 reps)
This is great for working the posterior chain, and building on your power and strength. Top tips: Don’t bend your knees too much – this is a hip exercise. As you raise the kettlebell, drive forwards with your hips; then, when the kettlebell is at shoulder height, squeeze those glutes for extra effort.
2. Med ball burpees (15 reps)
As if burpees alone aren’t hard enough! This is an awesome whole-body exercise that’s guaranteed to get your heart pumping.
Top tips: To protect your lower back, brace your core throughout the whole movement. And don’t forget that perfect plank – you want neutral hips when you’re in the plank and push-up positions (no bums poking out!).
3. Suspended mountain climbers (20 each leg)
With the added resistance of the TRX machine, this move is great for core strength and stability. Top tips: Make sure your hands are placed directly beneath your shoulders, and try to maintain that perfect plank position throughout (in this one, don’t let your lower back drop into that classic ‘banana back’ position).
4. Box jumps (15 reps)
Get those fast-twitch fibres in your legs working with this amazing exercise for power, strength and endurance. Top tips: Pick a box height that challenges you to smash out 15 reps in a set. And don’t forget the landing – your knees should be tracking out over your toes.
5. 200m rowing sprint
Fantastic for cardiovascular fitness, this gets your upper and lower body working to burn energy. Top tips: Get into a powerful rhythm by driving through the feet and squeezing your shoulders back and down at the top of the row.
Not hard enough? If you haven’t worked up a sweat after this workout, then you can mix it up with heavier kettlebells and med balls, a higher box, or greater resistance on your row. Remember, the aim for each set is about 45 seconds of effort. And don’t forget – our friendly staff are always available to help if you need assistance.
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HOW MUCH RED MEAT IS SAFE TO EAT?Whether you throw a few pork chops on the BBQ, have a ham sandwich for lunch, recent headlines are advising that meat lovers curb their intake.BLOOD ORANGE, MOZZARELLA AND RADDICHIO SALADSuper sweet blood oranges pack the vitamin-filled punch needed to keep you looking and feeling fresh.POMEGRANATE AND COCONUT INFUSED MOCKTAILBeat the summer heat with this seasonal thirst-quencher made with freshly squeezed pomegranate, coconut water, mint, zesty lime and a hint if ginger.WALNUT AND MAPLE CRUSTED SALMONEmbrace 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!HEALTHIER CHOCOLATE BARKWaiting for something special to satisfy your sweet tooth? You can’t go wrong with this delicious chocolatey treat.RAW CHOCOLATE MOUSSE WITH HAZELNUTS AND RASPBERRIESPossibly the quickest, simplest and healthiest dessert you’ve ever come across.RAW CITRUS CASHEW CREAM TARTThis raw Citrus Cashew Cream Tart is delicious! This sweet treat is also dairy and gluten free, plus easily able to be made vegan! SPICY LAMB SALAD WITH MAPLE DRESSINGThis hearty, healthy lamb salad is the perfect mid-week meal – quick and easy to prepare and packed with nutritious ingredients.HOT-SMOKED OCEAN TROUT AND BARLEY SALADTeamed with omega-3 rich ocean trout, this nourishing salad will truly tantalise your taste buds.HIGH FIBRE GREEN SEED BARSEverything you’re looking for in a post-workout snack.4 TASTY TOAST TOPPERS TO TRY FOR BRUNCHBored of the same old toast? Jazz up your daily bread with these super-quick toast toppers.DECODING FOOD LABELSDo food labels have your head spinning? You’re not alone. NO-BAKE BLOOD ORANGE TART RECIPEThese crimson beauties pack a serious health punch with nine times the antioxidants and double the Vitamin A of navel oranges.PUMPKIN AND FETA BREAKFAST FRITTATAStuck on healthy breakfast ideas? Give this delicious and filling pumpkin and feta breakfast frittata a try.GLAZED DUTCH CARROTS WITH LENTIL AND HALOUMI SALADWow your guests with this super-nourishing and well-balanced carrot and haloumi salad for your next cookout.BUCKWHEAT BLINIS WITH FIG AND SALMONThrowing a party? Impress your guests with these gluten-free buckwheat blinis. HEALTHY TURKEY BURGER RECIPEThese healthy turkey burgers come together fast and will help satisfy that primal craving for meat without weighing you down.YUMMY STRAWBERRY AND MINT FROYOThis homemade froyo (frozen yoghurt) will be your new favourite treat. Packed with probiotics which are beneficial gut bacteria to help boost immunityFRENCH TOAST WITH RASPBERRY COULISFrench toast is a classic brunch favourite that doesn’t have to be nearly as naughty as you may think! ROASTED BRUSSEL SPROUT AND CHICKEN SALADThis delicious chicken salad is low in calories and rich in nutrients, including iron to assist in red blood cell production.QUINOA AND MACADAMIA CRUSTED LAMB CUTLETSMix up your Sunday roast with this healthy quinoa and macadamia crusted lamb cutlets recipe.ROASTED PUMPKIN AND QUINOA PATTIESNot only are they filling, but they pack some powerful healthy perks (with minimal calories) keeping heart health, vision and your waistline in check.SLOW COOKER PULLED PORK SLIDERSLet 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.POACHED CHICKEN, SHITAKE AND SOBA NOODLE SOUPThis flu-fighting soba noodle soup will give you maximum protection against the bugs before they can really take hold.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.CAULIFLOWER PIZZA RECIPEThis cauliflower pizza recipe is easy to make, grain-free and makes the perfect healthy alternative – and you won’t even taste the difference!BANANA AND CHIA PALEO PANCAKESMade with just four simple ingredients, these pancakes make a nutritious brekkie treat. They’ll power up the metabolism and satisfy the sweet cravingsRAW CHERRY RIPE TARTSFilled with wholesome cherries, these choc top cherry tarts taste just as good as they look! This recipe is vegan and wheat-free.CRISPY SKIN SALMON NICOISE SALADThis crispy skin salmon salad is filling and contains a rich source of omega-3 fats, protein and antioxidants vital for optimum health and vitality.SPELT AND PASSIONFRUIT MUFFINSFluff, moist and tender with the perfect amount of sweetness. Want more do you want in a muffin?PEARL BARLEY AND LAMB SALADBarley 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.BAKED MISO SALMON BOWLPacked with vegetables, low-GI carbs, protein and heart-healthy fats this nourishing baked miso salmon bowl has everything your body needs in one mealRAW BEETROOT SALAD WITH PEAR AND DUKKAHPacked with hunger-busting protein, this raw beetroot salad can still be a part of your light meals repertoire.LOW CARB CHINESE PORK CUPSThese fast and fresh pork mince parcels has all of the taste of the traditional Chinese dish, and is very easy to make.EGGS BENEDICT WITH SWEET POTATO TOASTTry this household staple poached on Sweet Potato toast topped with creamy cashew hollandaise sauce for a delicious gluten free brunchCLASSIC FISH AND CHIPS WITH A HEALTHY TWISTA healthy makeover on a classic take-away dish using protein-packed quinoa and antioxidant-rich sweet potato, Finished off with a yoghurt dressingGLUTEN-FREE RICOTTA AND SWISS CHARD TARTThis tasty Swiss chard and ricotta (pastry free) tart is the perfect addition to your to weekly meat free repertoire.12 WAYS TO STAY ACTIVE ON HOLIDAYSIf there’s one thing most of us have over the holidays, it’s time. HOW FITNESS TRACKERS MOTIVATE YOUWhile it may be different to the cyborg that was envisioned in Terminator movies, technology is already acting as a extension of our human potential. PEANUT BUTTER AND SULTANA PORRIDGETurn an old favourite snack combo into a nourishing breakie!5 HEALTH BENEFITS OF NUTSOne 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 FRYMix up your midweek meal repertoire with this simple and quick, yet satisfying stir fry.OAT AND HONEY ANZAC BISCUITSAfter a quick oat and honey ANZAC biscuit recipe? This dairy-free and low GI option is guaranteed to be a crowd-pleaser.SESAME PORK TACOS WITH APPLE AND WATERCRESSFilled with sesame crusted pork and crispy apple salad, and topped with a creamy yoghurt dressing, these pork tacos are super easy to throw together.6 ENERGY FUELLING FOODSSo, how do you keep a spring in your step when your fuel tank is low? Here are the top six, according a Nutritionist.8 SHORTCUTS TO HEALTHIER EATINGHealthy eating doesn’t have to be complicated. Here are 8 of the best shortcuts to keep your healthy habits in check!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.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.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.MOROCCAN SPICED LAMB POMEGRANATE AND QUINOA SALADSpice up your weekday dinner revelry with this super satisfying lamb, pomegranate and quinoa salad infused with colourful fruit and vegetables.20 REASONS 2020 WASN'T A TOTAL WASTE OF FITNESSAs the global pandemic took over our lives in early 2020, our physical health took a beating.5 SCIENCE BACKED WAYS TO LOSE WEIGHT NATURALLYWhen it comes to weight loss advice, there’s a lot of varying, yet conflicting opinions.CBD OIL: THE TRUTH BEHIND THE HYPEFrom reducing inflammation, calming anxiety, helping insomnia, to a glowing complexion, CBD oil claims to have many health benefits.4 SIMPLE DAILY MINDFULNESS PRACTICESDo you ever feel overwhelmed at work? Relationships are in tatters? Or maybe you can’t relax? I’m not surprised, the world is increasingly demand. HEALTHY PESTO RECIPEYou can never go wrong with a jar of homemade pesto in the fridge. It’s simplicity and versatility can transform just about any meal. 4 SUBTLE SIGNS YOU MIGHT BE STRESSEDIs stress taking a toll on your body? The signs of stress are not always obvious, so it’s important to watch for these warnings.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 day.6 SIMPLE STEPS TO A HEALTHY LIFESTYLEHave you put healthy living in the ‘someday’ basket? Perhaps you’re worried about what you’ll have to sacrifice? How hard it will be?HOW TO MAINTAIN PROPER POSTURE WHILE WORKING FROM HOMEWith so many of us now working from home, it’s important to look after yourself during those long hours in front of the screen.WHY FAD DIETS FAILDrop 5 kilos in 5 days! Lose 3 dress sizes in 2 weeks! BAKED SALMON WITH CITRUS, FENNEL AND CAPERSWhen 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.VEGETARIAN PLANT-BASED BURGER RECIPEDIY your own plant-based burgers and skip the large amounts of salt often found in store-bought varieties with these tasty black bean patties.HOW TO BUILD A NUTRIENT RICH BREAKFASTYou’ve heard it before: breakfast is the most important meal, helping to kickstart your metabolism, stabilise blood sugar levels. FIG AND APRICOT BLISS BALLSSo easy to make and no baking required, these raw bliss balls make a great portable power snack for a long work out.MANGO AND LYCHEE ICE CREAM POP RECIPEBeat the summer heat with these refreshing tropical mango and lychee ice cream pops made with real fruit, natural yoghurt and zesty mint.EVERYTHING YOU NEED TO KNOW ABOUT KNEE PAINWe’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! PEANUT BUTTER AND CHAI ICE CREAM RECIPEFor a nutritious and creamy treat to satisfy your ice-cream craving, this recipe takes only three ingredients (plus spices) and a few minutes of prep.GLUTEN FREE CHOC AND NUT SLICEGuilt-free treat? This gluten free choc and nut slice is rich in fibre, Omega-3 fats and antioxidants and makes perfect protein-rich snack on the go.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.EVERYTHING YOU NEED TO KNOW ABOUT VEGAN DIETSWhether 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.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.6 SUPERFOOD SUPERSTARSThe term “superfood” is often applied to foods that are high in certain nutrients, making them exceptionally worthwhile to include in our diets.WHY IT’S SO IMPORTANT TO MAINTAIN A DAILY ROUTINEIt’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. POST-WORKOUT EATING MISTAKES DERAILING YOUR WEIGHT LOSS EFFORTSFrom shoving down the protein shakes to laying off the carbs, these the most common eating mistakes you’re probably making post-workout.ROASTED CAULIFLOWER SUPERFOOD SALAD WITH PECAN AND PEARThis delicious salad is loaded with superfoods: Cauliflower, Pecans, Pears and Tahini.HEALTHY ONE PAN MEDITERRANEAN BAKED CHICKENBusy day? This easy, healthy baked chicken recipe is a mid-week mealtime favourite. You’ll have dinner and leftover lunch sorted.ANZAC BISCUITS WITH SPICED RICOTTAWhile traditionally made with oats, white flour, white sugar, butter and golden syrup, we’ve given Anzac biscuits a healthy twist.SMOKEY BBQ PRAWNS WITH MANGO SALSA RECIPENothing screams summer like BBQ prawns. Teamed with a light and tasty salsa for a unique and refreshing twist.5 UNHEALTHY EATING HABITS YOU NEED TO BREAKNobody 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.HAS 'GLUTEN SHAMING' GONE TOO FAR?What’s the deal with going gluten-free anyway? THESE BEETROOT BLISS BALLS ARE THE PERFECT SNACKGet creative with your beetroot recipes with these incredible bliss balls. For extreme melt-in-your-mouth goodness!PEANUT BUTTER PROTEIN BALL RECIPEMade 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.ASIAN INSPIRED CHICKEN AND QUINOA SALADEat the rainbow with this nourishing and nutrient-dense Chicken and Quinoa Salad.VEGETARIAN MOUSSAKA RECIPETry our lighter spin on this classic Greek staple, swapping out potato and ground meat for ricotta and lentils.VEGETARIAN SAN CHOY BOW RECIPEThis 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 FREEThinking of going gluten free? Whether you’re battling an intolerance or simply want to test the waters.5 FOODS TO BOOST YOUR WINTER WORKOUTWhether your immune system is weak due to stress, lack of sleep or excessive training, these five foods can help boost your winter workout.5 THINGS TO REMEMBER ABOUT EATING BEFORE A RACEFor the competitive runners amongst us, one of the biggest fears and frustrations is often the inability to complete a race or reach a PB.THE DIFFERENCE BETWEEN HUNGER AND APPETITEIt’s important to understand the difference between hunger and appetite to help you keep a more balanced attitude toward food and eating.YOUR NUTRITIONIST-APPROVED GUIDE TO EATING OUT AND STAYING SLIMIf you’re concerned eating out will compromise your slim down efforts, follow these tips to stay on track!FOODS THAT NATURALLY BOOST YOUR ENERGYWe know all food provides the body with energy (calories), but this energy can vary greatly. Here's how to use nutrition to beat fatigue.5 OF THE BEST MEDITATION APPSBeyond its original spiritual purpose, the practice of mediation has been adopted in today’s society as a way to combat a busy and stressful lifestyleHEALTHY VEGETARIAN NACHOS RECIPESneak some nutrition into your favourite Mexican meal with these epic healthy nachos. MEAL PREP TIPS FOR THE TIME POORSpending 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.LIGHTER PRAWN CARBONARARich and creamy, without the saturated fat compared to a traditional carbonara. Teamed with omega-3 rich prawns for an added protein boost.PUFFED AMARANTH AND MACADAMIA GRANOLAA balanced blend of super grains amaranth and quinoa, mixed with macadamias and lightly sweetened with maple.HOW TO BEAT THE WEIGHT LOSS PLATEAUPutting in hours at the gym and refusing the office birthday cake; but still seeing the scales stay stagnate for a few weeks?GLUTEN-FREE SPINACH, HERB AND NUT BREADThis gluten-free loaf is filled with spinach, basil, nuts and seeds that will nourish and provide you with a slow burning energy source.5 SIGNS YOU'RE HEALTHY THAT HAVE NOTHING TO DO WITH WEIGHTWhen 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.TUMERIC CHICKPEA FALAFEL RECIPEEnhance your favourite falafel recipe with turmeric and chickpeas to assist your workouts. THIS SMOOTHIE BOWL RECIPE IS FULL OF ANTIOXIDANTSLooking for a nutritious smoothie that will power you through any obstacle? Gulp down this tasty and nourishing anti-inflammatory smoothie bowl.5 FOODS THAT ARE WORTH BUYING ORGANICShould you be buying organic? There’s a real difference between organic and conventionally grown foods when it comes to nutrition, safety and price5 SIMPLE LIFESTYLE CHANGES YOU CAN MAKE TODAYHave you ever had a resolution to live healthier or make better lifestyle choices, but didn’t stick with it? Despite the best of intentions!TOP SUGAR MYTHS THAT WON’T GO AWAYThere’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.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? HEALTHY FISH CURRY WITH CAULIFLOWER RICE RECIPEDitch the takeaway and enjoy fresh homemade fare with this flavoursome fish curry infused with chickpeas, warming spices and cauliflower rice. SIDE STITCHES: THE CAUSE AND CUREOne theory is that blood flow is directed towards your limbs and away from your diaphragm during exercise causing it to spasm or cramp. THE BUSY PERSON'S GUIDE TO MEDITATIONCurious about meditation but no idea where to start? Here are five simple steps to beginning your own practice.WHY IT'S SO HARD TO GET OUT OF BED IN WINTERHot chocolate, Netflix marathons, and warm duvets are just some of the finer comforts the cold weather brings. ZUCCHINI AND CORN FRITTERS RECIPEEggs and veggies are a delicious way to jump-start your metabolism and keep mid-morning munchies at bay. 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.HEALTHIER BAKING SWAPSBeing healthy doesn’t have to mean saying goodbye to baking this festive season! Check out these nutritionally superior options!THIS NUTRITION PLAN WILL HELP YOU FUEL UP BEFORE A RACEAre looking to challenge yourself in an ultra distance event. While proper training is essential, nutrition is the key to success.DAY ON A PLATE WITH AFL STAR MELISSA HICKEYMelissa Hickey has made history in 2017 playing in the AFL’s first national women’s football competition for the Melbourne Demon’s Football Club.WHAT TO EAT TO LOWER BLOOD PRESSUREThankfully diet and lifestyle changes can have a positive impact on blood pressure levels. Here are five ways to lower your blood pressure naturally.5 MEDICINE BALL MOVES TO TRY5 Medicine ball exercises to try.HOW TO WASH YOUR ACTIVEWEAR PROPERLYWe’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. CAULIFLOWER AND HALOUMI FRITTER RECIPEWith a crunchy outside and a delicious centre, these haloumi fritters are an easy weeknight dinner idea or perfect for a satisfying lunch.NASI GORENG WITH QUINOA RECIPEThe well-loved Indonesian dish of Nasi Goreng gets a healthy twist by switching up the carbs to quinoa, which also makes it gluten free! THE TRUTH ABOUT PROTEINIf 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?HEALTHY VEGETARIAN PARMIGIANAThis healthy vegetarian parmigiana is far lower in fat and kilojoules than the original and still with all the yummy flavours.8 MOOD BOOSTING FOODSYour relationship with food is personal. From the ice cream that soothes your sadness to the bliss balls that picks you up mid-morning. HEALTHY LENTIL 'SAUSAGE' ROLLSSkip the sausage meat with hearty lentil and mushroom filling which are packed full of nutritional goodness and are bursting with flavour.MARK MATTHEWS SHARES WHAT'S ON THE OTHER SIDE OF FEARAfter enduring a life-changing injury, Aussie big wave surfer Mark Matthews thought things couldn’t get worse.5 SCIENCE-BACKED REASONS YOU SHOULD EAT CARBSFeel guilty about eating carbs? They’re often viewed as a diet wrecker – an even bigger enemy than fat.QUICK AND EASY OVERNIGHT OATS RECIPESo simple, so quick! This breakfast delight spells balance.BLACK BEAN BROWNIE RECIPESweet and simple - they’ll never know you used black beans instead of butter and dates instead of sugar in these tasty brownies with a healthy twist.HEALTHY SATAY CHICKEN SKEWERSYour favourite spicy takeaway Satay Chicken just got a healthy makeover using whole peanuts, instead of butter and replacing cream for natural yoghurtWHY SLEEP IS THE BEST THING YOU CAN DO FOR YOUR IMMUNE SYSTEMRight now many of us will be struggling to sleep at night due to heightened levels of stress and anxiety.FREEZER FRIENDLY MEALS TO MAKE AHEADWanting to take your meal prep to the next level? Set aside some time and make meals in bulk to freeze! 5 IMMUNE BOOSTING FOODSFeel 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.AN IDEAL DAY ON A PLATEWith so many mixed messages around nutrition and health, it can be tricky to work out just what makes a ‘balanced meal’.3 ATHLETES SHARE WHAT'S NEXT FOR THEIR OLYMPIC JOURNEY2020 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.HEALTHY TANDOORI CHICKEN RECIPESkip the greasy takeaway and prepare this traditional Indian favourite yourself using fresh and wholesome ingredients.HEALTHY WHITE BEAN AND VEGETABLE SOUPA combination that is waistline friendly. Jam packed with flavour, this vegetable soup is your ultimate winter warmer (without the bulge).,5 WAYS TO MAKE YOUR MEAL PREP MORE SUSTAINABLEThe saying goes that “abs are made in the kitchen,” but it’s arguably also a place where you can make some serious sustainable changes.THESE ARE THE WORST THINGS YOU COULD DO ON A LOW CARB DIETThe low-carb diet is trending for a reason. It can be a really effective way to burn fat and hit reset. WHY BACKBENDS ARE SO GOOD FOR YOUMost of us are sitting creatures. Whether it’s working at our desk, driving a car, using public transport, dinner with friends or binging on Netflix. THE BEST WAYS TO NOURISH YOUR GUT ON A LOW CARB DIETGiving the low carb diet a go? Here’s how to keep your gut in good shape – without maxing out your carb count.SIMPLE WAYS TO STICK TO A HEALTHY DIETCreating and maintaining healthy eating habits doesn’t have to be hard work. Here are six simple strategies to make healthy eating habits stick.CAN EXERCISE CURE HAY FEVER?Does spring make you sneeze? Don’t let your workouts take a hiatus due to hay fever; science suggests exercise might help relieve symptoms.5 WAYS TO BOOST YOUR METABOLISM WITH EXERCISE‘Metabolism’ is a bit of a buzz word on the fitness scene. Countless studies aim to prove speeding up your metabolism equals faster weight loss.ADDICTED TO SALT? HERE'S HOW TO SHAKE THE HABITIt’s on every dining table, we sprinkle it on our food and it’s lurking in just about every packaged food.WHAT TO KNOW BEFORE YOUR FIRST YOGA CLASSWhatever your reason for trying your first yoga class, it doesn’t have to come with overwhelming anxiety.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 about it.HOW TO BOUNCE BACK FROM A BINGEStarting a new training and eating regime often resembles the wheels of the bus. Everything is running smoothly until the wheels come off.DON'T WORRY, IT'S OK NOT TO LOVE EXERCISEI spend a lot of time surrounded by some strange people in my day job at Fitness First. IT'S TIME TO GET YOUR COWORKERS INTO DESKERCISINGWe’ve all heard the warnings that ‘sitting is the new smoking’, and you might think they’re an exaggeration. ROASTED VEGETABLES, HEMP SEED DUKKAH AND CHIMICHURRIAccompany your Summer barbecue with this assembly of gorgeous plants a light including roasted vegetables, herbs and seeds.THESE SUPPOSEDLY 'HEALTHY' HABITS CAN ACTUALLY MAKE YOU GAIN WEIGHTGiving 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.6 THINGS SABOTAGING YOUR WORKOUTWhen 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.THE SUPERFOODS YOU SHOULD EAT EVERY DAYDietitian susie Burrell points to proven superfoods that you should include in your diet as often as you can.HOW TO GET THE MOST OUT OF GROUP FITNESSNot used to working out in numbers? Here’s how to make each class count. PRAWN STIR FRYTime to stir the pot with this 7 minute stir fry. Packed full of protein and health greens, this is a dish you won't want to pass up.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?5 WINTER WORKOUT HACKS TO BEAT INJURIESIt’s no secret that winter can put a freeze on exercise motivation. Warm beds call, cold air deters and stiff muscles increase injury risk.7 TIPS FOR STICKING WITH YOUR NEW YEAR RESOLUTIONSNew Year, 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 forgottenWHY COUNTING MACROS IS THE NEW COUNTING CALORIESCounting calories is so last decade! We find out why tracking your macros can get you real results – fast.THE BEST STRENGTH EXERCISES FOR RUNNERSWhether you’re a beginner or a seasoned runner, practicing intervals or working on endurance, strength training is necessary in order to improve.WHICH IS BETTER: ANTIPERSPIRANT OR DEODORANT?Sweating is the body’s natural cooling system. Luckily there are plenty of deodorants and antiperspirants to help reduce and eliminate side effectsHOW TO FIX ROUNDED SHOULDERSWorried 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.4 DUMBBELL EXERCISES TO ADD TO YOUR UPPER BODY WORKOUTA 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.5 WAYS TO USE A FOAM ROLLERFoam rolling is a great way to alleviate tension in your muscles that may hinder your movement or performance. THE ULTIMATE GUIDE TO PROTEIN POWDERSIf you’re into fitness, you’re most likely aware that protein is essential for muscle growth and recovery. But what about protein supplements?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. TORCH CALORIES WITH THIS HIGH INTENSITY CHIPPER WORKOUTSometimes all you need is one killer routine to reignite your spark for fitness.4 DIET MISTAKES THAT SLOW YOUR METABOLISMThere are certain diet choices that can dramatically slow metabolism. These ‘healthy’ mistakes may be bringing your metabolism to a grinding haltTHE BEST TIME OF DAY TO WORKOUTThe best time of day to workout3 BEST PIECES OF FUNCTIONAL EQUIPMENT AT FITNESS FIRSTGetting 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?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 RECIPESNeed a quick and healthy breakfast? Try these three smoothie recipes. All are high in fibre, vegan, vegetarian and packed full of nutrients.PROTEIN COOKIE RECIPENothing but natural ingredients, including bananas and whole grain oats, this power packed cookie will see you through your 3 PM slumpWHAT HOT YOGA TAUGHT ME ABOUT LIFENothing had quite prepared me for this feeling and it made me realise; I had forgotten how to be uncomfortable.3 NATURAL MEAT ALTERNATIVESUnlike fake meats, these foods aren’t created in a lab and as Paula Harris points out, each replaces meat differently.LOW CALORIE THAI BEEF SALADLive lighter with this healthy twist on a traditional Thai dish, featuring lots of refreshing herbs, cooling cucumber and sesame seeds.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.HOW TO TRAIN LIKE AN ATHLETEYou 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.GET FIT FOR SNOW SEASON WITH THESE SKIER EXERCISESBaby, 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.HOW TO PREPARE FOR YOUR FIRST OCEAN SWIMOcean 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.5 HEALTH BENEFITS OF RUNNINGWe 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?THIS IS THE TRICK TO GETTING BETTER AT RUNNINGWhether 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 REASONS WHY CARDIO ISN'T THE DEVILThe 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 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.ELOISE WELLINGS SHARES HER OLYMPIC TRAINING ROUTINEWith the Tokyo Olympics fast approaching, Nutritionist and exercise scientist sat down with Olympic runner, three-time Commonwealth Games athlete.60 SECONDS WITH TOP PT SHANNON PONTONAs Australia’s leading fitness offering, Fitness First attracts some of the best Personal Trainers in the country. TEST YOURSELF WITH THIS FAT BURNING HIIT WORKOUTThis high-intensity workout is big on the cardio to burn fat, and also helps you build power and strength.HOW TO GIVE YOUR POST-GYM ROUTINE AN ECO DO-OVERAre you on a mission to reduce your waste? Newsflash: your crusade doesn’t have to stop when you leave the house.3 ESSENTIAL STRETCHES FOR MOBILITYGood range of motion through your joints will not only improve your performance in the gym but help you function better and minimise risk of injury.THE BEST WAY TO WARM UP FOR A WORKOUTWhen 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.VEGETARIAN MEXICAN BURRITOSLove Mexican food? A healthier spin of the classic burrito, this is a great way to get plant-based protein in your diet, along with plenty of veg.BUILD STRENGTH WITH THIS FUNCTIONAL WORKOUTWhile big heavy compound lifts are great for building muscle, sometimes you need to revert to more natural movements to increase your strength.HOW YOUR FITNESS CHANGES WITH AGEWe 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 benefits of exercise at every ageA STEP-BY-STEP GUIDE TO PREPARING FOR RACE DAYAnxious about your first race? If you’re new to scene, taking on your first big race like City2Surf or City2Sea can be daunting!HOW TO REBOOT YOUR BODYSlide into the depths of winter with a glowing body from head to toe.LEARN TO RUN YOUR FIRST 10KMSI’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.5 SIGNS YOU'RE OVERTRAININGBelieve it or not, exercise can be unhealthy if overdone. It’s known as overtraining.NRL PRE-SEASON WORKOUT WITH CORBAN MCGREGORWhen 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. NEW STUDY FINDS WOMEN ARE BETTER AT ULTRAMARATHON RUNNING THAN MENMen 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.4 WAYS SLEEP IMPACTS YOUR FITNESS GOALSWhile you yawn, consider these four ways sleep benefits your fitness goals and exercise performance.7 SIGNS OF AN UNHEALTHY EXERCISE HABITNot sure if you have crossed the line? Here are some signs that you may have a problem with your exercise relationship.WHAT TO EXPECT FOR YOUR FIRST ADVENTURE RACEEndless pits of icy sludge, daunting challenges and electric shocks – an adventure race might not be everyone but if you’re up for the challengeHOW EXERCISE CAN HELP EASE PMSWhen you’re experiencing PMS, curling up on the couch trumps hitting the gym. What if we told you that working out can relieve some of the symptoms?6 REASONS YOU'RE TIRED ALL THE TIMEFeeling sluggish after a rough night of sleep is perfectly normal. However, being tired all the time can cause a few problems.A BUSY MUM’S GUIDE TO EXERCISING WITH CHILDREN OF ALL AGESA mum’s life is a busy one and squeezing in a sweat sesh can be near impossible.LOST YOUR GYM MOJO? HERE’S HOW TO GET IT BACKYou might have just found a fitness routine that works for you, but all of a sudden, workout boredom gets the better of you5 EXERCISES TO GET BEACH READYAs 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.ACCORDING TO A NEW REPORT AUSTRALIANS MISS THE GYM MORE THAN THEIR FAMILIESACCORDING TO A NEW REPORT AUSTRALIANS MISS THE GYM MORE THAN THEIR FAMILIESHEALTHY BUTTER CHICKEN RECIPEFancy a healthy version of your favourite Indian takeaway? Cook up a feast with this healthy butter chicken recipe.CAJUN SPICED FISH AND MANGO SALAD RECIPEFlaky and tender. Pair this easy fish recipe with a mango and avocado salad for a healthy dinner tonight.15 MINUTE THAI GREEN CURRY PRAWN RECIPESo delicious, this Thai Green Curry can be made in a hurry in just under 15-minutes, making it the ideal healthy and quick dinner. HOW MOVEMENT BOOSTS YOUR MOODStress, tension, worry, panic – everyone could say they’ve experienced some form of anxiety in some way, shape or form. BANANA AND RASPBERRY BREAD RECIPEAdd a simple twist to that breakfast favourite - banana bread with raspberry. THE BEST UPPER BODY WORKOUT FOR HYPERTROPHYTHE BEST UPPER BODY WORKOUT FOR HYPERTROPHYTURNED 35? WELCOME TO YOUR NEW TRAINING REGIMEN Fitness First trainer James Stitz explains how to transition to training that’s right for your age.THE SURPRISING BENEFITS OF EXERCISE ON THE BRAINAlthough the link between exercise and heart health is well-known.