Weight Loss

        Being a mother of two and a full-time student, making time for fitness wasn’t easy for Rebecca Malone. But with the support of her family and a rekindled love of the weights room, she’s celebrating the new year with some amazing results. When I started this challenge I weighed the most I have ever weighed at any point in my lifetime – including both times when I was pregnant! But losing weight wasn’t my main goal; it was to increase energy and vitality and improve my overall health. My kids were the biggest motivation for me; I wanted to be a positive role model to them and show them that, even if you have setbacks or make mistakes, it is still possible to turn things around with focus, time and effort. I have always liked eating healthy meals and being physically active but in recent years I have often lacked the energy and motivation to prepare the meals or make it to the gym. My ‘inner voice’ would say, “It’s not worth the effort”, so my new motto is “I am...

  We chat to our January cover model, Emily Skye about what she loves about exercising, how she relaxes and a day in her shoes.   MOVE I love how exercising makes me feel – mentally and physically. When you reach a point where you’re happy with your fitness level, you can just maintain it, which is a lot easier than when you’re starting. I encourage people to think of this when they feel like giving up. I love training my legs and glutes because it’s always challenging and has me almost crawling out of the gym – I love that feeling! My favourite exercises are squats, deadlifts, lunges, glute lunges, step-ups, glute bridges, hip thrusts, glute kickbacks and crab walks with an exercise band. Listening to Bullet for My Valentine, Three Days Grace, Alter Bridge, Taylor Swift and Beyoncé motivates me.   EAT I’ve learned that my body is incredible, smart and strong – provided I eat nutritious food and exercise. I eat food that provides my body with enough protein, fats and car...

  Looking for drool-worthy recovery snacks? Try this smores protein cup recipe for a healthy treat.   What you'll need (makes 1) 1 ½ scoops chocolate protein powder 1 tbsp cacao 2 tbsp melted marshmallow (or marshmallow fluff) ½ digestive biscuit Water What you'll do Combine protein and cacao with one to two tablespoons of water to create a thick pudding. Lightly grease a small, round plastic container with coconut oil (this will be your serving dish). Place half the mixture into the cup and place the biscuit on top. Freeze for 10 to 20 minutes. Remove from freezer and top with melted marshmallow before pouring remaining protein pudding on top. Freeze for another 20 to 30 minutes. Macros are for the entire portion but you can also divide the mixture into two or three using a mini muffin tin.   Recipe by Kyla Gagnon of Insideout Fitness Victoria . Check out our recipes section for more healthy treats. {nomultithumb}   Read more ...

  They're 'good fats' but how healthy are the various nut butters? Dietitian Melanie McGrice debunks the spreads.   “Nut butters are a good source of protein and good fats, some better than others! Try and pick a nut butter without too much oil, salt or sugar added,” says McGrice. “Many people use nut butter and butter together; it’s better to use one or the other.” Raw vs roasted Roasting nuts changes their flavour, but apparently not their nutrition. Raw nuts tend to have slightly less rich and toasty flavours than roasted nuts, so many commercial nut butters use a roasted product. “Roasting doesn’t affect the nuts themselves, but when they roast the nuts, they are often roasted in oil, increasing the fat content,” says McGrice. According to Nutrition Australia, nuts are capable of absorbing two to five per cent of the oil they are cooked in. Roasting nuts also takes out some moisture content, concentrating the nutrients. ‘No added’ vs natural While both ‘no added’ and n...

Make your vegetarian lifestyle easy with these foods ideas. Eating out At a vego buffet, add more tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein. The alternatives Look for modified versions of your favourite meals. In the era of mainstream meat-freeism, resorts and retreats are responding with vego takes on meaty faves – think sushi hand rolls made with water chestnuts, lasagne made with chopped mushrooms and eggplant strips in lieu of antipasto meats. Non-vegan options Assuming you’re not vegan, seek out vego options with animal products – quiches and frittatas loaded with vegies are well balanced with ample protein and fibre for fullness and muscle retention. Lentil burgers are good too. Spice up your life Seek out options seasoned with spices; flavoured food will provide interest and stop you thinking about the meat you’re missing. Try cuisines from different cultures – Greek, Indian, Turkish, and Moroccan. NEXT: Follow our 10 step guide to clean...

  Ditch the sugary treats for this decadent homemade protein bar.   What you'll need (makes 10 bars) 165 g (2⁄3 cup) roasted beetroot puree* (see instructions below) 128 g (½ cup) raw almond butter 135 g (½ cup + 1 tbsp) unsweetened vanilla almond milk 1 tbsp natural butter flavour 1½ tsp vanilla crème-flavoured liquid stevia extract 210 g (12⁄3 cups, lightly packed) chocolate brown rice protein powder 80 g (2⁄3 cup) oat flour ¼ tsp salt Chocolate Coating: 170 g bittersweet chocolate (70% cacao), melted What you'll do For the roasted beetroot puree: Preheat your oven to 180°C. Rinse and gently scrub two fist-sized beets, then wrap them completely in foil. Place the beets in a 22 x 22 cm brownie pan and bake for about 1½ hours, or until a fork pierces the beets with ease. Remove the beets from the oven, carefully unwrap the foil and let sit until it’s cool enough to handle. Use a knife to scrape off the beet skins (they will fall off easily). Chop the beetroots into chunks and ...

  Do you suffer from bloating and puffiness ? Fluid retention could be the culprit and here's how you can naturally prevent it. According to naturopath Rebekah Russell from Blackmores Australia , the following may help reduce fluid retention: Dandelion leaf: This has been used traditionally for hundreds of years for its diuretic action. It can be enjoyed as a tea. Vitamin B6: This may help relieve fluid retention and other symptoms of premenstrual syndrome, including breast tenderness, mood changes, irritability and fatigue. A broad-spectrum multivitamin: This ensures you meet the daily requirements of vitamins such as B1 (thiamine), B6, B5, D3, and the mineral calcium. These nutrients all aid body processes that are important for removing excess fluid. Grape seed extract: Studies show this can help in the management of fluid retention associated with venous insufficiency, premenstrual syndrome, and the use of hormonal replacement therapy (HRT). It also helps relieve fluid rete...

  It's all about enjoying your workouts so it doesn't feel like a chore for personal trainer, model and nutritionist Rachal Attard . Take note of her motivation tips and health advice and be on your way to a better you.   Rachael Attard is all about teaching women how to “live healthier, exercise the right way and not starve their bodies to lose weight”. An advocate of balance, which extends to seriously delicious raw treats if her Insti is anything to go by (#cleaneating), Attard’s resolutions include joining a yoga studio and not gaining weight over winter. “My training is always very intense, so I think a bit of yoga is just what I need,” she says. “And, yes, winter weight gain happens to me too!” Her hot tips Narrow it down “Most people make their resolutions too broad. The more specific, the more likely you are to stick to it. For example, goals like ‘I want to get in the best shape ever’ or ‘I want to stop eating so much chocolate’ are too broad. Make sure it is measura...

  Prevent workplace stress with these simple tactics. Take active breaks from work or niggling problems to let your brain get its stuff together. Try getting up and walking away from the site of the problem; you may just have an ‘aha’ moment. Fix your posture. Standing tall can boost confidence and tell colleagues you’re on your game. Curate facial expressions – not so much to send a message to others as to fire up feelgood neural networks. Smiling activates the pathways your brain associates with feeling happy; fake it ’ til you make it. Stage dress rehearsals. If you’re giving a nerve-jangling preso, practice in the conditions you’ll face on the day. Recruit trusted colleagues so you’re used to dealing with interruptions or reactions that could otherwise throw you. Journal. Physically scribbling your worries can boost performance and downplay stress. Exercise outside. Even if you’re hellbent on lifting heavy, make one or two workouts a walk outdoors, which has been shown to impr...

  Satisfy your sweet tooth with these coconut bliss balls! What you'll need 1 cup pitted or fresh dates ¼ cup raw almonds 1 cup walnuts 5 pitted prunes 2 scoops natural protein powder 1 chopped protein bar (optional) Shredded coconut 2 tbsp chia seeds Lime zest What you'll do Place all the ingredients in a food processor and blend until smooth. Add a touch of filtered water and some squeezed lime juice until you get the consistency right. It should be sticky and not too dry, making it easy to roll into a ball. Scoop a tablespoon out at a time, roll into a ball then roll in either sesame seeds or shredded coconut. Place in fridge or freezer and enjoy! Hot tip: It’s a good idea to soak the nuts and dates overnight to make them easier to blend – or even 15 minutes in hot water. Recipes extracted from Nikki Fogden-Moore’s new book, Vitality. NEXT: Superberry Chocolate Tarts {nomultithumb}   Read more ...

It's not all bad news when it comes to debunking the benefits of nuts. Go nuts but remember moderation is key! Almonds CASE: 50 g has as much calcium as half a glass of milk Almonds are the desk snack du jour. Here’s why. A 50 g serve of almonds contains as much calcium as half a glass of milk and supplies about 130 per cent of daily vitamin E requirements (more vit E than any other nut). What’s more, their betasitosterol can block the absorption of cholesterol. Brazil nuts CASE: Just two nuts contains your RDI of antioxidant selenium Forget that they’re 62 per cent fat (but remember most of it is polyunsaturated) – just two of these pearlers will meet your RDI for selenium, an antioxidant depleted in many soils. Magnesium and calcium are also in the mix. Cashews CASE: The most iron and zinc you’ll find in a plant source. Cashews, which make a gorgeous vegan cheese, are also a great source of folate. Chestnuts CASE: Low kilojoules, high fibre The low-kilojoule wild card in the nut ...

WH&F head trainer Nikki Fogden-Moore shares her tips for workout success. 1.    Find exercises you love 2.    Mix up the order of things 3.    Take your gym outdoors 4.    Bring a friend and put an interval timer on your phone 5.    Pump up the sounds 6.    Be grateful that you’re able to plan and create the body and the life you want. Gratitude for where you are at now is integral to getting to where you want to be. If you are constantly telling yourself you’re not fit, healthy and happy enough, it will manifest. Focus on the positive. 7.    REALLY commit to a healthy mind as well as a healthy workout regime. Psssst...a bonus tip that always works: Add your focus for each session so you go in with a game plan. The exercises can all be the same but it’s your approach and attitude towards the session that will make the difference! Image by: Sam Frysteen Read on for more workout t...

  Struggling to kickstart your workouts ? You'll be suprised by how Steph Prem 's simple tactics can reframe exercise as a want-to not a have-to do. You might remember Steph Prem’s vital, blonde persona from the 2010 Olympic Games, where she was the only woman to represent Australia in snowboard cross. A career-ending crash in the same year meant that Prem turned her sights away from professional snowsports and to an enduring health and wellness journey for herself and, now, for others. Following five years of rehabilitation and self-discovery, Prem is now a qualified personal trainer and clinical Pilates instructor, and has opened her own health and fitness space, Studio PP. “I come from a professional sports background where performance is about how your body operates, not how you look,” she says. “Be kind to yourself and don’t overdo it – it’s not about always killing yourself; it’s about finding what works for you personally and having the right balance.” Her hot tips Make ...

Dietition Lyndi Polivnick shows us how to dogde the detox traps with her 7 step plan. 1. Determine your goals Set clear, realistic goals. Instead of focussing on losing weight, set goals based on your health. Focus on fitness, not fatness. By achieving your fitness and health goals, your weight will shift without you even realising it. Fit and strong truly is the new sexy. Aim to run faster, squat deeper or stretch further. 2. Ditch the bad food Reduce intake of ‘extras’ or processed foods you eat in a week by half. This includes cakes, chips, chocolate, lollies, sugary soft drinks and saturated fatty foods like hot chips. If you eat lollies twice a week, just pick one day of the week to enjoy your treat. Alternatively, you can have the same benefits from halving your portion size. 3. Fibre is key Increase the amount of fibre you eat by choosing whole grains and eating the skin on your veg. Fibre actually lowers the amount of energy you get from a food. For example, a high-fibre mues...