Weight Loss

  We chat to Lauren Hannaford ( @lozhannahford ) about her top fitness tips, how she stays motivated and her fitness mantra.   After competing as an elite gymnast for more than 20 years, IsoWhey -sponsored athlete Lauren ‘Loz’ Hannaford turned her fitness sights to gymnastics coaching, modelling and personal training. While touring the world with The Wiggles (yep, she once performed on stage as Dorothy the Dinosaur), Hannaford learnt the importance of the ‘do anywhere, anytime’ workout for boosting her health and wellbeing. “I always remind myself of how much more energised and vibrant I feel all day after I sweat myself through an awesome workout.” Her top tips Write it down - “This is a great way to believe you can do it. There is something about writing it down that makes it become real. When it becomes a real commitment there is no room for self-doubt or sabotage.” Focus on process, not outcome - “I encourage [my clients] to have their specific goals but to ultimately make...

  WIN 1 of 3 AMAZONIA Protein Packs to fuel your workouts, by sharing your #RawFitspo selfie. How to win Stay tuned for callouts on our official Facebook page and Instagram for monthly call outs. Get your game faces on! To enter: • Follow @whandfmag • Follow @amazoniaco • Post your selfie, #RawFitspo and tag @whandfmag The three most creative entries will win.   Terms & Conditions for RawFitspo Competition 1. Entry is open to all residents of Australia aged 13 years and over except employees of the promoter and their immediate families and agencies associated with this promotion 2. The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury or suffering sustained in connection with any of the prizes offered except for any liability that cannot be excluded by law. 3. All entries become the property of the promoter. 4. The promoter accepts no responsibility for ...

  Looking for healthy snack ideas ? Try these easy snacks by dietitian Sally-Anne Livock.     •    1 piece of fruit such as a banana or an apple. 
     •    15 unsalted, raw nuts 
     •    200 g tub low-fat natural yoghurt 
with frozen berries 
     •    4 apricot halves and 4 almonds 
     •    punnet of strawberries 
     •    250ml skinny latte 
     •    Homemade smoothie with low-fat 
milk, yoghurt and frozen berries 
     •    1 cup air-popped popcorn 
     •    175g tub of Yoplait Forme yoghurt 
     •    1 John West 61g Tuna to Go 
Lemon & Cracked Pepper 
     •    10 Sakata crackers with salsa 
     •    Vegie stic...

  We chat to Australian personal trainer and wellness coach Brittney Cutts about her mission and goals. Hailing from small-town New Zealand, this young up-and-comer has not only managed to find Aussie-based love in Australian Football Leauge (AFL) star Matthew Suckling, but she has also worked hard to build a body, brand and career to match. A personal trainer and women’s wellness coach who lives by her own advice, Brittney Cutts told WH&F about her mission to help the world B.Active. About the brand My brand B.Active is all about helping women achieve their health and fitness goals through my own experiences and education. I post on Instagram about my life and things I’ve learnt. I want to encourage people to make healthier choices every day and to lead a lifestyle they can maintain; to ‘B.Active’, ‘B.Nourished’ and ‘B.Happy’.   When I was growing up I used to get teased for having ‘chicken legs’ and for being too skinny. I used to eat a McDonald’s cheeseburger a day to ...

  Meet your protein quota by including this decadent choc oat protein slice in your workday meal plan .   What you'll need Makes: 12 slices // Prep Time: 15 minutes Slice Ingredients: ½ cup shredded coconut ½ cup oats ½ cup LSA (ground linseed, sunflower seed and almond mix) ½ cup almond meal 2 tbsp psyllium husk 2 tbsp maca powder 2 tbsp coconut sugar 1 tsp ground cinnamon 1 cup of nut or seed butter (peanut butter, almond butter, tahini, cashew butter, Brazil nut butter, hazelnut butter, etc) Chocolate Topping Ingredients: ¾ cup cacao butter, melted 3 tbsp cacao powder 3 tbsp honey What you'll do Mix slice ingredients in a bowl until well combined. Place into the fridge to set. Mix chocolate topping ingredients until smooth. Pour over slice and return to the fridge to set. Once set, cut slice into bars or squares. Store slice in the fridge. WH&F test kitchen tip: Use chocolate protein powder in lieu of cacao powder in the topping and maca powder in the slice. If using s...

  Our April cover model Nadine Dumas talks healthy treats, fit food and shares her sweet potato brownie recipe.   ON FIT FOOD I’m a fan of sweet potatoes and a protein that’s a bit lighter. I train right before lunch, so it’s usually eggs. For post-workout I will normally get a banana in right away with glutamine and then head to the local market for greens and another protein such as a chicken breast. ON HEALTHY TREATS I have a great recipe for sweet potato brownies. I find so many recipes use dates, of which I am not the biggest fan, so I switched them for these. What you'll need: •    2 cups baked sweet potato (skin removed) •    3 eggs •    ¼ cup coconut oil (melted) •    ¼ cup agave •    ¼ tsp vanilla •    3 tbsp coconut flour •    4 tbsp cocoa powder •    2 tsp cinnamon •    ½ tsp fresh ground ginger •    ¼ tsp pumpkin pie...

  WH&F Head Trainer Sheena-Lauren shows us activate your glutes with leg clams. Do these before you start your workout to maximise your Brazilian butt workout. Read more ...

  Get your essential aminos on with these protein-packed brunch or post-workout meal. What you'll need (makes 10 pikelet-size pancakes) Pancakes 1 cup egg whites ½ cup vanilla whey protein powder 2 tbsp cottage cheese (if desired) ¼ cup buckwheat flakes or rolled oats 2 tbsp coconut flour 1 tsp baking powder Topping (optional) 1 tbsp chocolate protein powder Water or almond milk to mix Sliced banana (berries may be substituted)   What you'll do Heat non-stick pan with spray oil. Place all ingredients in a bowl and combine using a hand blender (or place in a blender and blend until combined). Pour quarter of the batter into the hot pan and tip pan to coat. Using a spatula, push edges towards centre. Once set, flip and cook other side. Remove from pan and repeat with remaining batter. Serve with a smudge of chocolate topping and sliced banana or fresh berries of your choice. Recipe: Adapted from Anna Sward’s pancakes You might also like browsing more healthy recipes .   {n...

  Up your toast toppers to include low-glycaemic combinations of protein and fibre sources with these toppings. Think low-fat cottage cheese or cream cheese topped with fresh fruit. Let your flavour imagination run wild. ¼ sliced banana with 2 tsp low-fat cottage cheese or ricotta  2 tbsp mashed avocado, ½ diced tomato and 1 tbsp Vegemite 1 tbsp baked beans, 1 tbsp avocado 1 tbsp low-fat cottage cheese with sliced strawberries, melon or apple 2 egg whites (scrambled or hard-boiled) with 1 tsp avocado and 1 tbsp baked beans 2 egg whites (scrambled or hard-boiled) with 25 g slice of fat-removed bacon 1 tsp Nutella with 1 tbsp cottage cheese and sliced orange or strawberries or whole raspberries 1 tbsp cottage cheese with a squeeze of lemon or lime and black pepper, ½ chopped fresh tomato 1 tbsp hummus with 1 hard-boiled egg white, salt and pepper 1 tbsp ricotta, 1 egg, spinach, salt and pepper {nomultithumb}   Read more ...

  If you’re constantly fighting with yourself to get to the gym, a few mental tactics and mind motivation hacks can help. Mental tactics can make a difference between staying in bed and making Pump class. For example, prospection – imagining how you’ll feel when what is now the future becomes the past – is just one hack. Along with these, strategic conversations with yourself and distraction can also work. Take your mind elsewhere If workouts feel like torture, no amount of refraining is going to work as you’re creating fresh evidence for the argument that exercise sucks. Try listening to music . Research shows that listening to music during a workout can extend the duration before you get tired, you’re effectively buying extra time and assisting your mission to re-imagine exercise as somewhere between neutral and enjoyable. The diversion lowers perception of effort while endorphins released in response to hearing music we like masks fatigue according to psychologist Dane Barclay ...

  We chat to the sisters behind the @basebodybabes to find out what their life in fitness involves.   For anyone who grew up with a mad love for their soul sister, or who wouldn’t be seen dead in the gym without their fit buddy, this dynamic duo is for you. Personal trainers and experts in post-pregnancy fat loss, the basebodybabes love spoiling us with athletic snaps almost too cute to handle. The happy pair offer a range of online personal training systems for women, run their own successful business in Base Gym and top it off with health food café Base Fuel, brimming with raw, sugar-free deserts. Our career “Once we started training and helping others, everything shifted for us and we knew this was what we wanted to do. As sisters, the fact that we could do it together was even better. We felt like we had a lot to offer our clients and women in general – it’s a really great feeling helping them achieve their goals and change their lives.  It was a no brainer for us,...

  From recovery sessions to food intolerances , trainer and IsoWhey sports ambassador Alexa Towersey shares her top five tips for fat loss.   1. Complete a lifestyle diary This includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.   2. Schedule at least two recovery sessions per week I liken your body to a bank balance.  Every training session is a withdrawal; every recovery session is a deposit. If you are always training (withdrawing) and never recovering (depositing), you will eventually end up overdrawn and injured. Recovery practices include foam rolling, contrast showers, ice baths, massages and long walks. 3. Embrace hot yoga The hot room allows for increased range of movement (which will translate into better range in your weight training), the heat enhances detoxification processes and the t...

  For a sweet treat minus the guilt, try these cinnamon proughnuts. Remember moderation is key!   What you'll need (Makes 4) 1 ½ cups gluten-free flour 1 scoop unflavoured protein powder ½ tsp baking powder ½ tsp cinnamon 1 tsp sugar Pinch sea salt ¼ cup unsweetened apple sauce ¼ cup light sour cream ½ cup almond milk ¼ cup coconut oil What you'll do In a bowl, whisk all dry ingredients. In a separate bowl, mix wet ingredients except coconut oil. Add wet to dry and mix well. Pour into prepared doughnut shapers, filling to ¾ full. Bake at 180°C for eight to 10 minutes. Before you remove doughnuts from oven, heat coconut oil in a small saucepan at medium-high (not high). Remove doughnuts from oven and remove from pan. Using tongs, place each doughnut in the oil and cover completely. Remove and immediately roll in cinnamon and, if desired, a little sugar. Protein: 11 g // Carb: 63 g NEXT: For more healthy snacks, try these chewy date balls .   {nomultithumb}   Read more...

  We chat to Tasha Ross @tasha_rossxx about her career and journey in fitness.   Tasha Ross was modelling internationally when she looked around and saw nothing but thin girls with poor habits. Determined to pursue a career without damaging her health, she returned to Australia, completed a personal training course and shed 10 kg of fat. The rest is history (or can be found via social media.) Her career “I wanted to show others that starving yourself isn’t healthy, eating is. I began training children at sport clinics and I noticed they were often unaware of the harmful foods they were eating and the impact it had on their health. I believe more time and money needs to be put into diet and exercise education.” Her fitness regime “I do a mix of Pilates, cardio and weight lifting about five times a week. I believe the more well rounded your exercise routine is, the better your results will be. Rest days are also really important. “I’m a big fan of booty building and creating cu...

  If you want to give yourself a better chance of avoiding the curveballs, prioritise sleep. Clocking less than six hours of sleep per night compromises the brain’s ability to regulate emotions, making it that much harder to deal. And it only takes one night of insufficient sleep to make you vulnerable to meltdowns according to a new Tel Aviv University study that identified the neurological mechanism responsible for disturbed emotion regulation and increased anxiety due to sleep debt. In effect, the brain loses its ability to discern between what is and isn’t important, reported The Journal of Neuroscience . Hannah Bailey shows us eight ways to improve your sleep : Behaviour: Ditch the macchiato, doughnut and laksa. “Avoid caffeine in the afternoon and avoid large quantities of food, particularly heavy fatty foods, immediately prior to sleep that may make you feel uncomfortable and prevent sleep,” Dr Eckert says. If you suffer reflux, avoid spicy foods, as when you lie down it ma...

  WH&F Head Trainer Sheena-Lauren helps us perfect our form when completing the sumo deadlift. Read more ...

  Before you jump on the detox bandwagon, it’s important to look into the potential side affects to a full body cleanse . Here, the experts help us unpack the pros and cons to this weight loss phenomenon.   Starving yourself is not the way to go Most detoxes promote a reduced calorie intake, which can quickly turn into starvation mode. According to GP Dr Fran Bruce of Wesley LifeShape Clinic , most detoxes are “low in protein which can result in fatigue, dehydration, light headedness, headaches, mood swings and constipation. Our bodies are capable of detoxing on their own As our liver and kidneys work together to remove toxins from our systems, our bodies naturally go through a detoxification phase. If you’re thinking laxatives are the way to go, think again. Unless discussed with a medical practitioner, they can lead to some serious complications down the track, says Gastroenterologist, Dr Phillip Chang. Detoxing is not a quick fix Although detoxing can promote fat loss, th...