Win 1 of 100 TIFFXO membership packs for the month of February

*** THIS COMPETITION HAS NOW EXPIRED *** Kick-start the new year with a chance to win a month’s membership with TIFFXO! To celebrate Tiffiny Hall’s cover, we’re giving you the chance to win 1 of 100 memberships to her workout program, TIFFXO. All you need to do is: 1. Grab your copy of Tiff’s cover mag; 2. Take a selfie with your copy and upload to Instagram + tag #tiffxo #mywhf #rawfitspo; 3. Tell us in 25 words or less why you’re motivated to do TIFFXO this February in your caption. Get creative and good luck!   Terms & Conditions
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Seated triceps dumbbell press

Target and strengthen your arms with the seated triceps dumbbell press. The Move: Seated Triceps Dumbbell Press Why: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle. How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you
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Split squats with dumbbells

Targets quads, glutes, and hamstrings. How to 1.    Position yourself into a staggered stance with the rear foot elevated on a bench and front foot forward. 2.    Hold a dumbbell in each hand, and let it hang to your sides. 3.    Lower yourself by flexing your knee and hip. Maintain good posture throughout the movement, and keep the front knee in line with the foot as you perform the exercise. 4.    Once at the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position. 5.    Repeat for the recommended amount
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Nicola Ribbon: March ’15 BodyBlitz winner

After struggling with weight gain all her life, Nicola Ribbon took the total transformation plunge and emerged with amazing results. I have battled with weight gain since puberty. At my heaviest I weighed 99 kilos. After several failed weight loss attempts, I finally got down to 86 kilograms and felt fantastic. But when I travelled to New Zealand last year to surprise my sister, I was horrified at how heavy I looked in photographs and reminded myself the harsh reality that I was 26 kilos overweight. Over the years, I made excuses for my weight gain. I was under constant
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Creative exercises to do at your desk

Get moving with these creative desk moves by WH&F trainer Nichelle Laus before the sedentary fallouts kick in. BICEPS CURL – grab a paperweight, a small, filled water bottle, a stapler, or your handbag handle in your hand. While seated or standing, take the object in one hand with your palm facing upwards. Starting with your arms straight at your side, bend the elbow and curl the arm up towards your chest, hold, then lower back down. Repeat. CHEST CHAIR PUSH-UP
 – get into a push-up position and place hands on edge of sturdy chair, slightly wider than shoulder-width apart.
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Raw chocolate snack

Looking for healthy sweet treats? Try this raw chocolate snack. What you’ll need: 55 g coconut sugar 85 g raw cacao butter 55 g raw cacao powder 1/4 tsp ml salt 1/2 tsp vanilla extract Top with the below ingredients to your liking Goji berries Activated pistachios Dehydrated stinging nettle  Pansy petals What you’ll do: 1. Grind the sugar into a very fine powder. 2. Melt the cacao butter over a bain-marie. 3. Once it has melted, add the sugar, cacao powder, salt and vanilla extract. 4. Pour the mix onto a flat tray and scatter with toppings. 5. Place
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The benefits of low impact exercises

Are you looking to mix up your strength training sessions but not sure what to go for? Here, we take a look at how you can benefit from low-impact exercises like Pilates, barre, Zumba, aqua aerobics and aqua fitness. Angelique Tagaroulias writes. GOOD FOR Low impact classes have gained popularity in recent years and for good reason. Utilising slower, controlled movements subjects your joints to less stress and chance of injury, while still providing a host of positive body composition benefits. “In a low impact environment, you remove the risk of stress on muscles and joints that often results in
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7 tips to create the perfect home office for productivity

Your workspace plays a huge role in your productivity and concentration. Transform your desk space with co-founder and head of interior design at Designbx, Kerena Berry’s tips for creating your ultimate home office space.   1. Choose the right interior design style: find a style that complements your personality. Pinterest is great for collecting images that resonate with you. Or you can create a mood board by cutting out images of colours, textures, furniture and layouts from magazines and arranging them on a flat surface. 2. De-clutter: try the ‘office in a box’ approach. The digital era allows us to have less physical
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Meet our cover model: Theresa Jenn Lopetrone

Theresa Jenn Lopetrone, 35, is our gorgeous February cover model. Here, she reveals all about body image, fitspo and her love of food.  On contemporary definitions of ‘fitness’  Our society has glorified petite waistlines through the use of fat burners, overtraining and Photoshopping. Unfortunately, this standard of ‘fitness’ does not equate to ‘fit’. Somewhere along the way, we decided that chasing these perfected images was more important than focusing on our overall wellbeing. Some women are willing to put their health at risk just to obtain that special number on the scale, a specific placing on stage, or a certain
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Coconut pancakes with blueberry coulis

These pancakes are a great example of a paleo recipe, as they really highlight the versatility of coconuts. Ingredients (serves 4) •    4 eggs, whisked •    2 × 400 ml cans coconut milk •    ¹/³ cup coconut oil, just melted, plus extra for frying •    ½ cup coconut flour •    1½ cups buckwheat flour •    2 tsp baking powder •    1 vanilla bean, scraped •    Zest of one orange, finely grated •    Pinch of sea salt •    ½ cup desiccated coconut •    Cocoa nibs, to garnish Blueberry coulis •    1 cup blueberries (fresh or frozen) •    1 tsp rice malt
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