Weight Loss

  Want to know the key to fat loss ? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.   To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics. Cardio is not ‘hardio’ With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet , Tramontana ensures his clients are given the best formula for their body. “My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says. Here’s what your cardio program could look like: 2 hours per week for cardio training = 30 minutes of HIIT over two to three days + 90 minutes of LISS over one to two sessions. Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your b...

  Looking for healthy lunch ideas? This raw vegie salad is such an easy and tasty way to introduce raw vegetables into your diet on a daily basis.  Eating raw vegetables means that you're receiving the full nutrient potential of that vegetable, as nothing is lost through the cooking process. Needless to say, selecting seasonal organic produce is ideal for this, but don't be too worried about following the recipe to the letter – use anything you like from your crisper. Ingredients ¼ iceberg lettuce, finely shredded ¼ small red cabbage, finely shredded 1 large beetroot, julienned ½ zucchini, finely sliced ½ red onion, finely sliced ½ granny smith apple, julienned 3 radishes, finely sliced 1 handful of snow peas, strings removed, sliced in half lengthways 1 handful of flat-leaf parsley, leaves picked and roughly chopped 1 pomegranate, cut in half Salt flakes and freshly ground peppe r4 tbsp birdseed mix (chia seeds, poppy seeds, pumpkin seeds, sunflower seeds, sesame seeds, flax...

In the spirit of the 2016 Rio Olympics, WH&F Head Trainer is here to help you train like an Olympic athlete.  This workout takes you through a weekly schedule of strength and conditioning exercises and cardio challenges. Gear up and train like an Olympic sprinter. {nomultithumb}   Read more ...

  Get a quick boost of energy with this coffee flavoured smoothie .   The goal:  Energy boost The glass: Caffeine can provide a quick energy boost while bananas impart ready glycogen for explosive physical energy. The espresso’s caffeine may also benefit exercise and brain performance by reducing perceived effort and extending workout time. The banana will also help to optimise workout intensity. The rules: Skip the syrups and other constituents of commercial coffee drinks – they add sugar and kilojoules. If you need sweetness, add a teaspoon of honey. The foods: Cooled espresso MAKE IT: 1 cup of ice 1 cup of cooled coffee 1 cup your choice of milk 1 tsp honey 1 banana Looking for more healthy recipes. Check out our extensive recipe section .    {nomultithumb}   Read more ...

  Not sure what to eat pre-workout ? Gear up for a solid workout with this banana protein smoothie recipe.   The glass: Banana smoothie made with slow-releasing protein The rules: Use casein in place of the more common whey as it digests slowly, delivering a consistent supply of amino acids during a workout according to dietitian Dr McMillan. Include carbohydrate to increase available energy and enable maximum intensity. The foods: Banana supplies ready energy to facilitate maximum intensity while natural yoghurt and skim milk provide protein and carbs. Honey is essentially sugar, so give it a miss if you find the fruit flavour sweet enough. What you'll need: 1 ripe banana 1 cup your choice of milk 1 cup plain natural yoghurt 1 tbsp honey 1 tsp of ground cinnamon Looking for more smoothie recipes? Try this super green smoothie today.   {nomultithumb}   Read more ...

    To celebrate World Vision’s 50 th  anniversary, Samantha Gash, 31, ultra marathon runner from Melbourne, is planning to undertake a gruelling run across the diverse terrain of India.     Kicking off on Monday 22 August, Samantha will run close to 4,000 km from West to East to raise money and awareness for World Vision projects tackling barriers to quality education. In India today, 4 per cent of children never start school, 58 per cent don't complete primary school, and 90 per cent fail to finish high school. Combined with the fact that 67.7 million India youths are living on less than one dollar a day, the barriers to accessing education are highly complex.  Only a few people have run across India's landscapes, but Samantha is not one to shy away from challenges.  With many achievements to her name, including being the youngest female to complete ‘4 Deserts Grand Slam’ (running across the deserts of Chile, Antarctica, China and the Sahara) and b...