Weight Loss

  Tired of starting a diet every summer of every other Monday? We chat to blogger Cassey Ho about how she stays fit and healthy all year round. Take note. Aim for balance with food: I allow myself a YOLO (you only live once) meal once or twice a week. But the rest of the time I eat clean, enjoying lots of plant foods, fresh produce, grass-fed meats, wholegrains and unsweetened beverages. I try to eat carbs, protein and healthy fats at every meal to keep me full and energised. The one thing I minimise is dairy – it makes my skin break out. I also avoid foods high in sodium, saturated or unhealthy fats, chemicals and preservatives, additives and colours. Lose the rules: Going on diets or strict meal plans just doesn’t work for me. I always crave the foods I’m missing out on, and once that ‘diet’ is over, I want to binge on the foods I was restricting. Over time, I’ve learned to eat in a balanced way – that way I no longer have crazy cravings for junk food that cause me to binge...

  Shakes and smoothies have become synonymous with weight loss , but there's a fine line between detox and dessert. Nutritionist Lucinda Zammit helps us uncover 5 liquid meal myths. 1. L iquid meals contain fewer calories than solid food It’s surprisingly easy to ‘overeat’ when you’re liquefying your food. While you’d struggle to scarf six bananas, the same quantity of fruit blends to a deceptively small smoothie. Rather than throwing ingredients in a blender ad libitum, measure ingredients beforehand in accordance with what you’d reasonably eat if you sat down to a solid meal. Tip: mix you choice of milk 50:50 with some chilled water, you won’t taste the difference but it will help with your calorie intake. 2.  They are better for you The health credentials of liquid meals ranges from uber-healthy to little better than a burger. Without added flavour, wholefood smoothies can be bland, so they often get a kick along from additives such as honey or nut butter. While a small a...

  Is fitspo preoccupied with the appearance of health rather than health itself? We put these fitspos through their paces and boy, were we inspired.    Girls Gone Strong girlsgonestrong.com “Hot body secret.” It’s the holy grail of fitness – work hard enough to lose fat without getting bulky. GGS bloggers Neghar Fonooni, Molly Galbraith, and Alli McKee have distilled the science into a lean-out formula and paired it with precision workouts. They also jot the latest science news and have a free recipe book to download.    Neghar Fonooni negharfonooni.com “You’ll want to work out.” For fitness expert Neghar Fonooni, fitness equals happiness. Framed within principles of motivation, infused with her infectious energy, her counsel makes even hardcore kettlebell workouts sound doable (and fun).    Mobility WOD mobilitywod.com “Find balance in going hard.” Don’t know when to return to gym after an injury or trying to find the tricky balance between working ou...

  Are you in need of a hair revamp? Before you jump on the boxed hair dyes, here are eight things to keep in mind before you dye your hair at home. 1. Check the ingredients Filling your car with the wrong type of petrol can cause serious damage to your vehicle, so it’s important for you the read the signs. The same concept can be applied to dying your hair. According to Vince Sferlazza, owner of Vince and John New Image Salon  in Melbourne, it’s crucial to check how many chemicals are in the hair dye to avoid damaging your locks. “The fewer chemicals there are, the better it will be for your hair, so always be sure to check,” says Sferlazza. “Strong chemicals like ammonia shock the hair shaft open, leaving it looking dry and dull after a colour. Herbatint hair colours gently open the shaft of the hair to deposit colour while maintaining the shine and health of your hair.” 2. Opt for natural botanicals Hair dyes that contain natural botanical ingredients help to resto...

  PMS is no fun. Here, we share six ways to help and manage your PMS. 1. Food Stabilising blood sugar will favour consistent energy levels and moods according to dietitian Melanie McGrice (melaniemcgrice.com.au). “Grains that have a low glycaemic index, which means that they provide longer-lasting energy, can also help to increase the hormone serotonin in the brain, so try some chickpeas, brown rice or quinoa,” says McGrice. 2. Diet According to accredited practising dietitian Lisa Yates, some studies show that PMS may be exacerbated by too much caffeine, sugar and alcohol. To minimise symptoms, she suggests that you reduce your alcohol, caffeine and salt intake, and follow a low-GI diet. 3. Supplements Professor Kulkarni says supplements such as evening primrose oil can be effective for relieving PMS symptoms and favours these as a primary intervention before resorting to the contraceptive pill. “The two supplements I suggest are vitamin B6 and evening primrose oil, which has heal...

  We chat to September cover model, Alexa Towersey about all things fitness, health, career and self-love. Check out the exclusive cover story interview below!   ON CAREER I’ve been in the health and fitness industry for over 15 years. I’ve played pretty much every sport known to man including American football, boxing, soccer, skiing and horse-riding. I completed a Bachelor of Science in biology and psychology and went on to do a post-graduate diploma in sports management and kinesiology, and then I interned with an All Blacks-endorsed Pilates studio. ON EXPERIENCES When I was 27 I moved to Hong Kong, where I was the senior strength and conditioning coach at a mixed martial arts (MMA) gym. I decided to get into half-Ironman events and I took two years to qualify for the world champs. Living in Asia gave me the opportunity to travel and learn; I spent five years commuting between HK and the United States, learning from the legendary Gym Jones (the outfit responsible for train...

  There's no denying our Instagram feeds are a prime source of motivation. So we've sourced seven of the best social media accounts to help you stay motivated and inspired, grouped by your goals. For fat-loss fortitude   A Google search of ‘fat loss’ will see enough returns to bring on a migraine. We’ve sorted the sensible from the silly so you can maximise your shred.   Alexa Towersey @actionalexa What you get:  Along with inspiring quotes and epic action shots (no squatting in a G-string here, folks), Towersey posts weekly examples of fat-burning circuits and booty-building exercises for you to try at home. And as a woman with years of experience and who trains some of Sydney’s top models, you are inclined to take her advice. With a scientific yet readable caption style, Towersey regularly reminds you of why rest, recovery and stress management are integral to your fat-loss goals – ’cause, let’s face it, it’s easy to forget come Monday morning.   What you don...

  Work up a sweat with Snap Fitness' trainer Steve Irwin as he takes you through a challenging workout that'll get your heart rate pumping. Find more workout videos at Women's Health and Fitness Magazine and follow us on Instagram @whandfmag for all your fitness motivation. Be sure to check out www.snapatw.com.au for more virtual workouts.   Read more ...

  Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out this basic guide below. Step 1:  Adopt A Macros Ratio Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios: » Protein: 35% or 40% »Carbs: 50% or 40% » Fats: 15% or 20% Try this approach and then tweak to find what works best for you. Step 2:  Set Your Kilojoule Intake Work out how many kilojoules you need to maintain or lose weight , depending on your goal. Step 3:  Calculate Grams  »Carbs: 1 gram = roughly 16 kJ (4 calories) »Protein: 1 gram = roughly 16 kJ (4 calories) »Fats: 1 gram = roughly 37 kJ (9 calories) Step 4:  Allocate macros Work out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Vict...

  You may recognise her as having some of the funniest Instagram tales at ___@laurenkate  with her two kids Madi and Max. We caught up with Lauren to chat about healthy living, pregnancy and life post-babies. At the time of the interview Max was six months old and Madi was three and a half, whom which she attritubes her love of health and fitness and the overcoming of severe mental illness to her children. A personal trainer and blogger, her Instagram is your go-to for cute-as selfies with her babies and down-to-earth posts concerining the trials and tribulations of parenthood.    On healthy living Leading an active and healthy lifestyle helps to manage my anxiety and just makes me feel good. Before having my kids, I was suffering from severe mental illness and an eating disorder and I had no goals or hope for myself. Now I am spending every day working as hard as I can to give my kids the life they deserve. On pregnancy Your body does whatever it wants when you’re p...

  Take your workouts to the next level with this escalating density style training with celebrity trainer and Women's Health and Fitness cover model Alexa Towersey . Get involved in the movement and #rawfitspo on Instagram and follow @whandfmag for more.     Read more ...

  Feeling the pressure of spring’s social calendar to look and feel photo-ready? The next time you open your beauty cabinet, check the ingredients list for these four skincare elements for flawless, healthy skin.  1. Home in on natural ingredients   Many skin care products, including cleansers and moisturisers, contain harsh chemicals that could be doing your skin more harm than good. Look for a simple ingredient list containing primarily organic, natural and plant-based extracts.  “It’s common sense that nature’s whole foods are the best choice for optimal health –and skin care is no different,” says holistic nutritionist and natural skincare expert Samantha Sargent.   “Some supermarket and chemist brands are made with cheap synthetics and naturally derived irritants that wreck havoc on your skin and internal organs. Read the full ingredient label, get to know the brand owner and manufacturer, and ask questions about the source of ingredients.”   Ayla Cott...

             A day in the life of a gluten-free guru As a sports nutritionist, triathlete and self-confessed cashew butter addict from Melbourne, Stephanie Lowe is passionate about the health benefits of going gluten free. Her blog offers written posts and podcasts about everything from gut health to fat loss. It also offers delicious GF recipes and Lowe’s ebooks, including Free From Gluten and Real Food Reset.  My food philosophy “Real is best. Food that comes out of the ground, from a tree or from an animal is the most nutrient dense and whole source of nutrition. In fact, one of the biggest changes we can make to improve our health is to significantly reduce or eliminate our intake of packaged foods.” Foods on high rotation in my diet “Every meal I eat contains many non-starchy vegetables such as spinach, broccoli and zucchini. It also contains a quality protein such as free-range eggs or grass-fed meat and good fats such as av...

  Treat yourself with this delightful apple crumble by @silverspies . This crumble is sure to tick all boxes. What you'll need  (makes one medium pie dish) 4 medium Granny Smith apples, peeled and cut into slices 1 tbsp coconut sugar ½ tsp ground cinnamon 1 tsp vanilla extract 1 tbsp lemon juice ¼ cup water ¾ cup rolled oats ¾ cup almond flour ½ tsp ground cinnamon 3 tbsp coconut oil 2 tbsp rice malt syrup Pinch of salt What you'll do Preheat oven to 180ºC. In a pot on low-medium heat, place the sliced apples together with the coconut sugar, cinnamon, vanilla extract, lemon juice and water. Stew apples until all the liquid has evaporated (around 15 minutes). Apples should be tender but still hold their shape. While the apples are stewing, combine the rolled oats, almond flour, cinnamon, coconut oil, rice malt syrup and salt in a mixing bowl using your hands, until the mixture becomes crumbly. Place the stewed apples on the bottom of your pie dish. Layer the crumble mixture ove...

  This gooey, creamy cheesecake contains more protein than a standard whey shake. Give it a go today! Step 1 The Crust Need ½ cup almond meal or ground almonds 2 tbsp peanut butter or alternative nut butter   1 tbsp unsweetened almond milk Do Heat oven to 1600C. Combine almond meal, peanut butter and almond milk and stir with a wooden spoon or spatula until it resembles a crumbly yet sticky crust. If it’s too dry, add a dash of almond milk (or other milk) until it sticks together like a crumbly paste. Press into a springform pan (this one was 18 cm). Step 2 The Filling Need 1 cup low-fat Greek yoghurt 1 cup low-fat cream cheese ½  cup peanut butter ½  cup vanilla whey protein powder (or chocolate if you’re a diehard fan) 2 tbsp coconut flour 1 egg white  1 whole egg Baking Stevia (optional, to desired sweetness) Do Combine all filling ingredients and blend thoroughly.  Pour mixture over crust and bake for 35 to 40 minutes or until it’s still slightly wobbly...

  Want to swap your fat for muscle ? Trainer and high performance manager of Oakleigh Chargers Football Club Ben Sharpe  and  director of MP Studio Luke Archer share their lifestyle tips to help you lean out. 1. Get enough shut-eye : aim for 7.5 to nine hours of sleep per night for optimal recovery and hormonal balance.  2. Office know-how: manage your stress levels, increase your calorie burn and reduce your chances of muscle wastage by going for regular walks throughout the day, or asking the boss for a stand-up desk. “If a person is sitting at a desk all day, their energy requirements are much less than someone who has a physically demanding job,” says Archer. “We generally switch off our muscles, sit back, slump or have no need to use our muscles. And which group of muscles do we switch off most? The glutes – which are the largest muscles in the body.” 3. Eat well, eat often: eating smaller meals more often will aid in boosting the metabolism , while plant ...

  If you're struggling to swap out certain unhealthy foods, three of our favourite fitness bloggers and models share their food swaps below. Bianca Cheah  Fitness website founder and model  //  Sporteluxe.com and biancacheah.com.au “I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic. I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, w...

  Wondering why you constantly overeat? Here are three factors that may be contributing to over-indulging.    It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons.  The stick: Macro shortfall The human body’s drive for protein is so powerful that it will keep consuming food until its protein needs are met according to a University of Sydney study. As protein intake decreases, kilojoule intake increases, researchers reported. The fix: Consume 15 to 20 per cent of daily kilojoules from high-quality, low-fat protein sources. Lean meats, legumes, fish, eggs and tofu all qualify. The stick: Multitasking Whether it’s the portion sizes at your local, a bout of intense work stress or mindless nibbling in front of the telly, there’s a whole gamut of reasons why we eat more than what we need or when we’re not hungry at all .  The fix: Try to eat intuitively...

  Kickstart your day with a delicious bowl of coconut chia pudding or dessert, perhaps? Ingredients ½ cup (25 g) flaked coconut ½ cup (5 g) chia seeds 1 cup (250 ml) coconut milk 1 cup (250 ml) coconut water 1 tsp pure vanilla extract ¼ cup (85 g) pure maple syrup, plus extra for drizzling ¼ tsp sea salt ½ cup (70 g) macadamias, lightly toasted and crushed Seasonal fruit, such as mixed berries, pomegranate seeds, figs, grapes, and sliced strawberriesMicro-herbs and edible flowers (optional), to serve. Method Place the coconut, chia seeds, coconut milk, coconut water, vanilla, maple syrup and salt in a bowl and mix until very well combined. Soak in the fridge for at least 2 hours. This is an edited extract from The Healthy Mode l published by Lantern. Recipe first published in  nourish magazine.   {nomultithumb}   Read more ...

  Love peanut butter and chocolate? Try these guilt-free chocolate chip peanut butter cookies for a treat by Heidi Cannon. What you'll need ½ cup apple sauce  1 cup peanut butter 3 tbsp chocolate chips 1 tsp baking soda 1 tsp vanilla extract 1 ½ cups oatmeal  1 sachet Stevia sweetener 1 cup chocolate protein powder What you'll do Mix ingredients and bake for 8 to 10 minutes or until golden brown (these cookies bake fast, so keep a close watch on the oven).  Heidi's protein baking intel: 1. Al ways pre-spray any cooking tin or sheet as protein loves to stick! I use coconut oil or low-fat cooking spray. It also helps to use a non-stick baking dish or sheet.  Nutrition info (per cookie ) 2. W atch your baking. All ovens cook differently, so check them every five to 10 minutes to ensure optimal results. 3.  F reeze. Because these recipes have no butter, flour or sugar, they don’t typically stay as well preserved as regular cakes and cookies. If you won’t ge...