Archive for the ‘Fitness’ Category:

2017 FitnessGenes Challenge

We are looking to recruit 25 WH&F readers to participate in a FitnessGenes Transformation Challenge. Each chosen participant will receive a FREE FitnessGenes DNA Test Kit, and a Get Lean Plan, to show how effective FitnessGenes DNA Testing really is. How the FitnessGenes Challenge works: If selected as one of the 25 participants, you will: Be provided a FREE Fitness Genes DNA Test Kit and 12-week Get Lean Genetic Workout Plan Be required to complete the process to provide sample for analysis of DNA Be provided a personalised results via Members Portal on FitnessGenes website, including their genetically tailored training
Read More


2FitJournos Women’s Health and Fitness Official Podcast – Episode 1

2FitJournos (2FJ) is the official podcast of Women’s Health & Fitness magazine. Magazine Editor Katelyn and Social Media Manager Christine talk all things health and fitness describing their own struggles and victories and interviewing some of the biggest names in the fitness industry and beyond. In this episode: – Cheat eats – what are favourite cheat meals – should we call them cheat eats? – Why you eat like your colleagues – Makeup disaster stories – Feature interview: this week we talk our BB 2017 Cover Model winner Grace Shelmerdine Now before we get started you need these …. You
Read More


Secrets of a pert butt

Fitness model Kris J reveals her top-secret training plan for a pert butt! The big picture: The gluteal muscles are a group of four muscles. Three of these muscles make up the buttocks, gluteus maximus, gluteus medius and gluteus minimus. The largest, gluteus maximus, is one of the strongest muscles in the human body. To get that perfect rounded shape you need to make sure you train all these muscles. To lift your butt, you need to have that definition between glute and hamstring, so its really important to train hamstrings as well. My advice to you to get the
Read More


Best exercises for sport and cardio fitness

We take a look at top workouts and exercises for building up your sport and cardio fitness – think group fitness classes, running clubs, obstacle courses, hip-hop dance. GOOD FOR While not overly useful to the highly trained individual, low-key, entertainment-based group fitness classes or activities may provide a much needed push for the under-motivated. “These types of workouts would be great for training for a five to ten kilometer fun run or obstacle course, but if your fitness levels are higher, you might find these exercises to be more of a fun sweat session,” says transformation coach and part-time athlete, Emilie Brabon-Hames.
Read More


What you need to know about antidepressants

Marisa Branscombe explores the rise of antidepressants and investigates alternative treatments for depression. Society seems to be more dependent on drugs as the panacea for all problems. This is the case so often these days, that they are the first port of call for health professionals who don’t have time to explore alternative remedies for patients. Antidepressants and mood altering drugs are being prescribed left, right and centre to adults and children throughout Australia. But are these the answer for everyone, or are they only beneficial to those who are in a severe state? Would natural remedies be more appropriate
Read More


Motivational quotes

Get it girl Keep pushing through and challenging yourself Stay committed Mind over matter Wake up with a purpose Nourish your soul Hello endorphins Be confident and believe in yourself Don’t be afraid of being a beginner _1 Be good to yourself Believe in yourself! You’re never too old! It’s not a diet, it’s a lifestyle change Find time to calibrate TRAIN LIKE A GIRL Enjoy the journey Look around you! Be positive, patient and calm Appreciate where you are now! Dive right in! Be YOURSELF Nature is your gym! Make it happen! Build a better body! Never give up
Read More


How to master your core

When it comes to boosting your core muscles don’t underestimate the power of functional exercise. PT Nerissa Peach has these words for you:   What’s the difference between your abs and your core? The words abs and core are often misguidedly interchanged, implying that they are the same thing. In fact, the abs makes up only a component of your core. The body’s core muscles (also known as the trunk) are made up of the transverse abdominis (TA), lumbar multifidus, diaphragm and pelvic floor muscles. The TA is the deepest of all four muscles. By learning how to activate your
Read More


Sun-specific 
anti-ageing serums

Looking for the best anti-ageing serums? Look for skincare products with 8% vitamin C and 0.9 per cent vitamin A. Sunscreen goes without saying, but to dodge the sun’s ageing effects you want a crack team of integrative potions. “When I was 27 I was advised to use a vitamin C serum in the morning to stop pigmentation and a good physical sunscreen with zinc to prevent sun damage,” says aesthetic nurse Mike Clague from The Me Clinic (formerly The Ashley Centre). Vitamin C, which also goes by the name L-ascorbic acid, is a potent antioxidant that stops skin from
Read More


Wide squat with weights

Want lean legs? Tone your inner thighs with wide squats. Classic but good to work those inner thighs and look great in any outfit. How to Take a weight that suits you and hold this in front of you near to your body, shoulders back, abs on. Feet wider than hip width so that you feel your inner thighs kick in and then bend your knees into a squat – keeping upper body straight. When your thighs are parallel to the ground, hold for a second or two and come back up to the top. Repeat. Photography: Keith Hamlyn; Words/workout: Nikki Fogden-Moore
Read More


Is your weight loss goal realistic?

Need help losing weight? A few simple calculations will help you set realistic goals. Step 1: Know your body Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including height, age, body composition (a higher muscle-to-fat ratio will burn more calories even at rest). To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict formula): BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) e.g. a 32-year-old female measuring
Read More