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THE BEST PRE AND POST WORKOUT SNACKSGearing 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.Infrared vs Traditional Sauna: Which Recovery Method is Right for You?You’ve finished a hard session and want to bounce back faster.Find Your Perfect Cold Plunge TemperatureFind the right temperature for maximum benefitsHot-Cold Contrast Therapy: Your Recovery SuperpowerYour Ultimate Recovery Flow in the Fitness First Revive Recovery ZoneA Beginner's Guide To Gym EquipmentTrain with confidence by reading our beginner's guide to Fitness First equipment!Quinoa Soul Bowl Keen to try quinoa but not sure where to start? This soul bowl recipe will have you feeling good on the inside. Make in less than 15 minutes.5 GAME-CHANGING GOAL-SETTING TIPSLet us help you set goals and stick to them with these 5 easy tipsSTRENGTH LOOKS DIFFERENT ON EVERYONEAt Fitness First, we believe strength is more than how much you can lift. It’s how you show up. It’s resilience, confidence, power.WHY PUTTING YOURSELF FIRST IS THE SMARTEST MOVE YOU CAN MAKEPutting yourself first is not the selfish act you’ve been led to believe it is. In fact, it's the opposite! 6 REASONS PUTTING YOURSELF FIRST ISN'T SELFISHIf someone told you to put yourself first, would you feel comfortable doing that? We’re here to tell you why putting yourself first isn’t selfishHOW TO GET STARTED WITH HIIT WORKOUTSOver time, High Intensity Interval Training challenges your body and improves your overall performance. High Protein Diets: Facts and Benefits You Need to Know There’s a lot of buzz about high protein diets, but what does it actually do for your body? Well, a lot, as it turns out. Read on to find out more7 MUSCLE BUILDING FOODSWant 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 foods5 Healthy Breakfasts you can make in the OfficeInstead of skipping breakfast, here are a few super simple, quick and nutritious breaky ideas you can whip up in the office in no time at all.DEFINE YOUR ABS WITH THESE 6 (PACK) STEPSIt’s important to consider how different types of exercise and the food we eat impacts how quickly we can achieve a chiseled set of abs.THE DARK SIDE OF LIGHTHave you ever stayed up late watching TV or scrolling on your phone? Do you wake up feeling groggy and tired? Here's the truth about lightWE'RE PUTTING ONE FOOT FORWARD THIS OCTOBERIn October, the Black Dog Institute is encouraging us to put One Foot Forward to raise awareness for mental health. 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 RUNNINGIf you haven’t heard of ‘deep water running’, it’s just as it soundsHOW LONG SHOULD YOU KEEP YOUR GYM SHOES?Who doesn’t love a pair of fresh new kicks to wear at the gym?! What we don’t love so much, however, is the hefty price tag this often comes with.5 SIMPLE TRICKS TO EATING MINDFULLYDo you find yourself wolfing down meals without noticing and eating everything in front of you just because it’s there? PT Success Stories: Real Results – James NJoin James and his PT, Alex, as they tackle fitness goals, celebrate wins, and transform James’ journey with newfound confidence and resilience.Apple Watch, Whoop, Oura Ring or Ultrahuman Ring - Which fitness tracker should you be using. Join us as we delve into the pros and cons of leading trackers, their unique features and uncovering which one might suit you best.HOW TO SURVIVE THE HOLIDAY SEASON WITH MINDFULNESSHands 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?Training on the Go: 30-Minute Gym WorkoutsDiscover effective 30-minute gym workouts for busy individuals looking to optimize their fitness routine without sacrificing valuable time. Unleashing the Power of AMRAP and EMOM WorkoutsAmp up your fitness routine with AMRAP and EMOM workouts - efficient, versatile training methods designed to push your limits.Easy Yogurt ParfaitEating healthy doesn't have to be boring or time-consuming. Check out this delicious breakfast you can make in under 15 minutes.Empowering Women Through Strength TrainingUncover the fundamentals of strength training for women, including expert tips and exercises tailored to help you build a powerful, confident physiqueGuide for First Time Marathon RunnersRunning a marathon can feel like a daunting task, but with proper physical preparation and the right mindset, you can achieve it. Shark Survivor Chon Doyle's Road to Recovery at Fitness First"My lifeline during that time was the staff at Fitness First. Every day I hobbled in, they would welcome me, smile, often asking how I was."The 7 Day Meal PlanTo eat a well-balanced diet means eating a variety of foods from each of the five food group daily, in the amounts recommended5 Quick Dinner Ideas in Under 45 MinutesWanting to try a new meal but don’t have time to spend hours cooking? Try these five quick & tasty meals to add variety to your family’s schedule.4 Gym Hacks When Time Is ShortWe’ll keep this short. Here’s the best gym hacks to get the most bang for buck out of your time when you don’t have a lot of it. How To Motivate Friends To Join The GymWith these easy tips, you’ll have your friends inspired to join you on your fitness journey in no time!Ready To Start Your Career As A Trainer?What if you were smashing all your fitness milestones and still wanted more? For Tom Greig, keeping strong and healthy wasn’t enough. How To Stop Your Protein Shake From SmellingAll too familiar with that lingering stench that refuses to leave your protein shaker? Here's how to rid yourself of the odour 5 Reasons to Keep a Food JournalSound like a chore? Well, let’s discuss the reasons and situations for which food journals can actually be incredibly useful.Group Fitness Activities As You Return To The OfficeThere 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.Guide to Your First Visit to the Gym | Fitness FirstGetting serious about working out for the first time can be both exciting and daunting? Read for some tips to help take the worry out of working out.8 Basic Exercises For Beginner BodybuildersIf 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 workoutTrain Smarter, Not HarderAre you spending endless hours in the gym trying to reach your fitness goals, but something just isn't working? Make your next workout work for you. THE BEST MUSIC PLAYLIST FOR YOUR WORKOUTHere are some tips to help you build the best music playlist. Not sure where to start? Spotify and Apple Music are both powerful playlist makers. WORKOUT GUIDE: HOW TO GET READY FOR SUMMER SPORTWhether 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.15 MINUTE BODYWEIGHT WORKOUT. DO THIS CIRCUIT ANYWHEREThis ultra-fast, super-effective strength and conditioning session can be conquered in your living room, backyard or local park – all you need is you3 BEST PIECES OF STRENGTH EQUIPMENT AT FITNESS FIRSTStrength training has many benefits, but it also has less visible ones like increasing bone density, joint flexibility and balance.5 OF THE BEST EXERCISES FOR NEW MUMSIs 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 up3 AMAZON ACTIVEWEAR BUYS PEOPLE SWEAR BYWe all have our cult favourites, but one spot we should be looking for new gear it turns out is Amazon!THE RISE OF THE LIQUID BREAKFASTBreakfast is the most important meal of the day, right? But what’s best – a liquid concoction or a piece of toast?FIND YOUR INNER CALM WITH THESE RECOVERY TIPSWith all the talk about overtraining these days, many people overlook the fact that we’re not overtraining … Instead, we’re under-recovering. HOW MANY CALORIES ARE YOU REALLY BURNING DURING YOUR FAVOURITE EXERCISE?We all want to get the most bang for our buck while we’re at the gym. But just how many calories are you really burning in your sessions?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!Hypertrophy Upper Body WorkoutHypertrophy means an increase in size - that's right, this upper body workout is all about gains!The Benefits of a SaunaSaunas may seem like a boujee way to practise self-care after a sweaty gym session, but is there evidence to back up the health benefits they promise?Calories or carbs: What's better for weight loss?If fat loss is your aim, but you’re not sure where to start, don’t panic. OVERCOMING ANXIETY WITH EXERCISEWhether you’ve experienced moments of fleeting anxiety, or suffer from anxiety disorder, we can all relate to the feelings it triggers in some way. HOW TO FIND THE PERFECT PT FOR YOUPersonal trainers (PTs) can be the best decision you ever make. AN INSIDER'S GUIDE TO GREAT SLEEPFrom a family that’s been making mattresses for more than 120 years, Rachel Beard reveals her strategies for great sleep.SLEEP: YOUR SECRET WEAPONWhen it comes to improving your fitness and achieving your goals, sleep is your secret weapon.HOW EATING HABITS AFFECT YOUR SKINThey say you are what you eat, so it’s no surprise that your diet plays a vital role in the health and appearance of your skin. FASTED CARDIO: PROS AND CONSShould you eat before a workout? Let’s dive into the research to determine once and for all5 BENEFITS OF A REMEDIAL MASSAGERemedial massage… The ultimate self-care indulgence and recovery tool, all in one! HOW TO KNOW WHAT IS A REALISTIC AND UNREALISTIC BODY GOALDo you find yourself setting appearance- or body-related goals that are seemingly impossible to achieve? A Guide To Getting Back Into The Gym After A Long BreakLooking to get back into a fitness routine after a long hiatus? Here’s the Fitness First guide to getting back into the gym.7 Unexpected Benefits Of ExercisingWhen 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. What To Eat To Take Your Workout To The Next Level Grab your shopping basket and get ready to amp up your workout with these specific nutrients that will help you become leaner and stronger. Do you need protein shakes? To shake or not to shake? WHY YOU NEED TO TRY SOFT SAND RUNNINGDo you enjoy running but get stick of pounding the pavement? Add some variety to your routine and get into soft sand running. HIGH INTENSITY BOXING CIRCUIT WORKOUTYou don’t have to step into the ring to build the body of a professional fighter. Boxing is all about intensity! 5 EXERCISES TO FIRE UP YOUR GLUTESGlute activation exercises are important because your gluteus maximus, medius and minimus play a pretty important role in maintaining your posture 5 SIGNS YOU'RE NOT EATING ENOUGHDo you sometimes feel like you’re running on empty? Lookout for these 5 common signs you’re not eating enough to fuel your workout.FASTING EXPLAINEDFasting is all the rage in the health and fitness world… But with so many opinions out there, what's the best way to introduce fasting into your life?BUSTING METABOLISM MYTHSWe talked to metabolism experts to address several misunderstandings people have about metabolism and metabolic rate.6 TIPS FOR BUILDING MENTAL MUSCLEbuilding ‘mental muscle’ and training the mind to support your exercise, you will be well on your way to achieving your goals.THE REALITY OF BOUNCING BACK POST BABYIf you’ve just had a baby, your stretch marks, bulges and sags are all making you eager to get back into shape.THE 7 BEST FITNESS EVENTS AROUND THE WORLDCycle the streets of Kuala Lumpur or trek across the Himalayas. There are some awe-inspiring fitness events around the world to challenge you!HOW TO CHOOSE A PERSONAL TRAINERSo you’ve decided to take the next step on your fitness journey and work with a personal trainer.GAIN SUPERMAN STRENGTH WITH THIS BEGINNER'S WORKOUTWith so many different workouts available, it can be hard to find one that suits your level of fitness. 3 WAYS TO MAKE MEAL PREP EASIERDoes meal prep feel daunting and stressful?HEALTHY CHOCOLATE PEANUT BUTTER SLICE RECIPEA chewy, sweet and ridiculously moreish treat. Keep this tasty peanut butter slice on hand to ward away a snack attack CARVE YOUR CORE WITH THIS AB BURNERIf you’re after washboard abs and an envious v-line, you need to attack your core with a serious sweat session. YUMMY PEANUT BUTTER CHOC CHIP COOKIESNot only are these protein-packed cookies easy to make, they use better-for-you ingredients like peanut butter and whole grains. 3 FAT LOSS MYTHS, BUSTEDChances are if you’ve tried to shift stubborn fat before, you’ve probably heard one of these common fat loss myths:THIS IS THE YOGA SEQUENCE EVERY RUNNER SHOULD DOHere, we explore how yoga complements your training, and share an easy sequence that you can do at home.HERE’S HOW TO BALANCE HORMONES WITH EXERCISEBesides stress and poor eating habits (to name a few), turns out the wrong type of exercise can wreak havoc and mess with hormone harmony.WHICH IS BETTER: BODYBUILDING OR STRENGTH TRAINING?Whether you want to gain muscle or gain strength, you’ll find that both goals require similar types of exercise. A PREGNANT WOMAN'S GUIDE TO THE GYMThe great news is there’s plenty you can still do at every stage of your pregnancy – it’s just a matter of finding what’s right for your body.6 REASONS ALL WOMEN SHOULD DO PILATESWe all know there are many benefits to exercising. It gives us more energy, it’s great for our health, and it’s key in maintaining a healthy weight.5 FOODS TO EASE SORE MUSCLESWe’ve all been there – a tough workout, heavier weights, or a fitness event that leaves you with sore muscles for days. WORKOUT AND NUTRITION GUIDE: HOW TO LOSE 5KGSMany of us have the goal “lose 5kgs” on our lists when summer starts approaching.MASTER THE CHIN UP WITH THESE EXERCISESFor most women, the chin up feels like an impossible feat. HEALTHY BURGERS WITH SWEET POTATO CRISPSThe classic burger gets a healthier makeover! Just as tasty as the not-so-healthy traditional fare, but much kinder to your waistline.WORKOUT GUIDE: HOW TO START LIFTING HEAVIEROur 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.5 FOODS FOR BETTER SLEEP The foods we eat can dramatically affect our sleep. Some foods calm and relax, while some stimulate the nervous system, keeping you up all night.HOW TO CHANGE YOUR EXERCISE HABITS ACCORDING TO THE EXPERTSExercise can hurt, particularly if you’ve been out of action for a while. Here are smarter ways to improve your workout.THIS INTENSE CORE WORKOUT WILL FIRE UP YOUR MIDDLEGo further with this high intensity core workout. Forget sit-ups. This intense core workout is guaranteed to get results.WORKOUT NOT WORKING? HERE’S WHYNo 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. THIS HEART RATE TRAINING WILL BOOST YOUR ENDURANCE Planning your training sessions, and tracking your progress with heart rate data is a sure fire way to set your body up to perform at its peak.THE BEST RUNNING TRAILS IN AUSTRALIAWe’re spoilt for choice when it comes to beautiful scenic running trails in Australia. There is really no better place in the world.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.HOW BEING GREEN WILL MAKE YOU LEANChances are becoming more sustainable will also help you become healthier, here’s how.HOW EXERCISE MAKES YOU SMARTERGetting 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 PREPFilling your fridge with healthy perishables makes whipping up nutritious meals a pleasure. Top up your fridge with these 10 versatile ingredients.HOW TO STAY MENTALLY HEALTHY WHILE SELF-ISOLATINGIf you’re self-isolating and feeling like your mental health is suffering - you are not alone.FITNESS GEAR THAT DOESN'T COST THE EARTHGive 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.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.BEEN HAVING WEIRD DREAMS LATELY? HERE'S WHYWe 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. THE BEST FOODS FOR RADIANT SKINCold winds and low humidity can wreak havoc on our skin as the weather cools. There are many products to bring moisture back.CREATING THE IDEAL HOME ENVIRONMENTWith 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.RETURN TO OFFICE FUELS THIRST FOR FITNESSBut after returning to the office after months of strict measures, our thirst for full-service gyms has only grown.ARE YOUR GYM SHOES HOLDING YOU BACK? HERE'S WHAT YOU SHOULD BE WEARINGHere’s how to choose the right shoes that will suit your workout and maximise your physical output at the gym.3 UNUSUAL SIGNS THAT MIGHT MEAN YOU'RE DEHYDRATEDThe human body is made up of approximately 60% water and becoming dehydrated can impact our physical performance at the gym and in our daily lives. 6 Hacks To Make Your Groceries Last Longer And Save MoneyHere are 6 hacks to help you make your groceries last longer, save money and produce less waste. It’s a triple win. Reform Pilates 101: Everything You Need To KnowReform Pilates is a whole body workout that is designed to improve strength and boost flexibility, balance, coordination and overall body alignment. 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. OUR FAVOURITE HEALTH AND FITNESS APPSInstead of mindlessly scrolling through social media, start using apps designed by health experts to help you improve all aspects of your life. 3 BEST PIECES OF CARDIO EQUIPMENT AT FITNESS FIRSTFitness First is well-equipped to support you in any cardio workout, and here are the three best pieces of equipment to get you started.THE IMPORTANCE OF STAYING CONNECTEDWe’ve taken some tips from Beyond Blue’s article ‘why staying connected is so important’ during these times.EASY EGGPLANT BRUSCHETTALooking for an impressive side to add to your festive holiday spread? Look no further than this eggplant bruschetta - perfect for BBQ entertaining.7 ANTI-AGING FOODSIn 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.THE SCIENCE BEHIND WILLPOWERWant to eat bananas instead of bacon in the morning? Train for that half marathon? Or prioritise your finances instead of spending ad hoc?7 NATURAL WAYS TO FIGHT FATIGUEFeeling tired? Hitting a wall after lunch? Need more energy? Juggling modern life can lead to poor choices that zap us of much-needed energy.THE 3 THINGS YOUR WEARABLE TECH SHOULD BE TRACKINGWearable 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.5 TRICKS TO STAYING HEALTHY AT A PARTYThe silly season is in full swing, but often the sea of never-ending canapés, bottomless champagne flutes and too many late nights5 HEART HEALTH MEASURES EVERY WOMAN SHOULD TAKEHeart disease kills more Australian women than any disease, and 1-in-2 women carry at least one risk factor for the life-threatening illness. WHY YOUR SLEEP QUALITY MATTERSSleep studies have long focused on sleep quantity.HOW TO LEARN TO TRULY LOVE YOUR BODYThere’s no denying the way we think and feel about our bodies is often influenced by how we perceive others. HOW TO PREVENT SHIN SPLINTSAlso known as medial tibial stress syndrome, ‘shin splints’ refers to pain on front of your shin.5 BEST ADVENTURE HOLIDAYSLooking for an escape that combines your love of adventure and sampling new cultures with far-flung destinations?5 WAYS TO MOTIVATE YOURSELFThey 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.SHOULD YOU GO GLUTEN FREE?Many people are making the switch to gluten free, but is it really necessary? 6 WAYS TO COMBAT WINTER SKINWith 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 glow5 DIET HACKS FOR WEIGHT LOSSIf you’ve ever consciously decided to lose weight, you’ll know that “eat healthy and exercise” isn’t as simple as it sounds. FOOD TRENDS YOU CAN EXPECT TO SEENew Year, New Food trends. Here's what you can expect to see on tables and shelves this year.7 FESTIVE FOOD SWAPSFrom the yuletide tipples and finger foods to a little too many helpings of pudding, the festive treats can knock healthy eating plans off course.EVERYTHING YOU NEED TO KNOW ABOUT SLEEPLack 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.5 WAYS TO BANISH BELLY BLOATINGGenerally speaking, bloating occurs when the normal flow of gas gets trapped, resulting in distention and discomfort. 5 SIGNS YOU'RE A HIGH PERFORMANCE PERSONFive signs you're a high performance person.6 EASY WAYS TO SIMPLIFY YOUR LIFEWith 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.6 PARTNER EXERCISES TO TRY WITH A FRIENDRocky had Micky, who’s your offsider? Almost everything in life is easier with a friend by your side, especially your workouts. COCONUT CRUSTED PRAWN TACOS WITH AVOCADO SALSAHere’s a healthy spin on a traditional Mexican favourite. 6 WAYS TO BRING BALANCE TO YOUR LIFEEveryone 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.ARE YOU BREATHING THE RIGHT WAY?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 workoutsCHALLENGE YOUR STABILITY WITH THIS BODYWEIGHT WORKOUTChallenge your stability with this bodyweight workout.HOW TO BOOST YOUR BONE HEALTHWith 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.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. THE ULTIMATE HEALTHY PANTRY CHECKLISTHaving a well-stocked pantry provides the foundations for a variety of dishes that can be adapted using whatever fresh produce you have available.WHY EVERYONE'S GONE CRAZY FOR COCONUTHaven’t you noticed? Coconut is everywhere! Touted for having health benefits, from promoting weight loss to preventing liver and kidney disease.4 COMMON BREAKFAST MISTAKESLove it or loathe it, breakfast is the most important meal of the day.8 WAYS TO MANAGE HEADACHES NATURALLYNo one likes headaches. If you’re a regular sufferer, next time you go to pop a painkiller, consider these solutions to find relief, naturally.5 ON-THE-GO HEALTHY LUNCH IDEASLunch on the run? Check out these satisfying, healthy lunch ideas that will keep you going strong.6 TIPS FOR STAYING FOCUSED AT WORKProne to procrastination, distraction or a bit of office socialisation? Even the best of us can struggle to keep focused from 9 to 5.7 WAYS TO EAT HEALTHY ON A BUDGETIt’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!TIPS FOR STAYING FOCUSED FROM HIGH ACHIEVERSMost successful people share one thing in common: a lot of hard work.COMMON WEIGHT LOSS MISTAKES AND HOW TO AVOID THEMIf your weight loss efforts are not showing results, here are some common mistakes you must look out for.6 NEW THINGS TO TRY THIS SUMMERWith all the activities that pop up at the end of the year, it can be a challenge to keep active without missing out on fun with friends.CHOCOLATE HEMP BAR RECIPEThese chocolate and hemp treats are guaranteed to curb any sweet tooth and bust hunger pangs.EASY VEGAN BEETROOT AND WHITE BEAN DIP RECIPEBeetroots are rich in dietary nitrates which convert in the body to nitric oxide to help increase blood flow to working muscle.THE BEST FOODS FOR GOOD GUT HEALTHGut health has been a buzz term for some time now, what exactly does our gut have to do with our overall health and what foods will best nourish it?FULL BODY WORKOUT FOR WEIGHT LOSSLooking for a full body workout for weight loss that has maximum impact and takes minimum time? Look no further.CHERRY RIPE BLISS BALLSThese bliss balls are super satisfying when you need a quick energy boost, or have a sugar craving. Try whipping up a batch this week.YUMMY STUFFED PORTOBELLO MUSHROOMSThese protein-packed stuffed portobello mushrooms are everyone’s favourite. A nourishing morsel filled with nutrient-rich nuts, beans and vitamins.WHY GOOD WEIGHT LIFTING TECHNIQUE MATTERSGood 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:6 THINGS TO KNOW ABOUT YOUR BODY AFTER HAVING A BABYAlready worried about getting back in shape post-baby? Here are six things you need to know before easing back into fitness.11 HEALTHY SNACKS APPROVED BY NUTRITIONISTSDone right, healthy snacks can ease between-meal hunger, fill nutritional gaps and combat energy slumps.THE BENEFITS OF EXERCISING WHILE PREGNANTWith all these physiological changes taking place, keeping active benefits both mother and baby, even beyond pregnancy. Here’s why.6 COMMON EXCUSES AND HOW TO BUST THEMMany people struggle to make it to the gym or lose motivation, with a long list of excuses that inevitably involve time and schedule clashes.WHICH DIET IS BEST FOR WEIGHT LOSS?There’s always a debate on ‘diet’, however the answer depends on how you define it.4 INGREDIENT CHIA BERRY JAMThis super-quick chia berry jam comes together with the help of nutrient-packed chia seeds instead of mounds of refined sugar.HOW TO CHOOSE A POST-WORKOUT SNACKEating 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!60 SECONDS WITH CELEB TRAINER JONATHAN CASTANO ACEROWith over 500,000 Instagram followers, Fitness First and Personal Trainer Jonathan Castano Acero, is best known for training his celebrity clientele.HOW TO MASTER THE CHEAT DAYDon’t be fooled – dipping into cheat meals is a slippery slope. It takes discipline. So it’s best to set up some smart strategies.5 WAYS ALCOHOL HINDERS FITNESS GOALSEnjoying a glass or two is fine in moderation, but it’s important to understand how alcohol can affect your sporting and exercise efforts.WEIGHT LOSS: WHY WE EAT MORE THAN WE THINKOn average, humans make over 200 different food decisions each day — and many of them without pause for actual thought. 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.