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The best reasons to work out HIIT: the most efficient way to exercise? How to tone up your back

The best reasons to work out

Toned legs and a flat stomach aren’t the only benefits of working out. According to a research review in the International Journal of Clinical Practice, regular exercise can help cut your risk of more than 20 illnesses, including cancer and heart disease. ‘Exercise is essential for losing and maintaining weight loss,’ says sports scientist Nick Morgan, ‘but the other […]


HIIT: the most efficient way to exercise?

What do you get if you mix giant ropes, friendly competition and a heart-pumping workout? Answer: Whipped! It’s easy to get bored of treadmills, cross-trainers and slogging it out on your own in the gym. So a class that mixes effective results, competition and a fresh element is a welcome relief to an already busy day. […]


How to tone up your back

Fitness Feature Apr 21, 2017 Say goodbye to annoying back fat… [Translate]

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15-minute ab workout

11 December 2017

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.All you need is 15 minutes two to three times a week and a medicine ball.Words/workout: Sam Ly (pictured)Photography: Jamie Watling1. Straight-arm plankLie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart [Translate]

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Posted in Aerobics, Exercises, Training Methods0 Comments


Juice fasting for weight loss

07 December 2017

Trying to lose weight? Don’t be deceived by the term ‘juice fast’… Considering a glass or bottle of cold-pressed juice can contain up to 1,000 kJ – a juice cleanse won’t necessarily cause rapid weight loss. “People on juice diets might be having litres of juice in a day…it’s a little ridiculous,” says WH&F dietitian […]

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Eating for Distance

05 December 2017

A good training regime is, of course, essential for distance running.  But for real success on the endurance front, it is important to give your nutrition a long hard look. The longer you run, the more fuel your body needs. As a general rule, if you exercise at intensity beyond one-and-a-half hours, your body needs to replenish […]

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Posted in Diets, Fitness Models, Nutrition, Sports nutrition, Weight loss0 Comments

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5 hormones that cause weight gain

04 December 2017

  Did you know that regulating hormones can help control weight gain, even without reducing the intake of food? Yes, really! Angela Tufvesson finds out more. Melatonin What is it? The hormone of darkness, melatonin maintains the body’s circadian rhythm. The circadian rhythm is an internal 24-hour clock that regulates when we fall asleep and […]

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Posted in Nutrition, Personal Fitness Training, Sports nutrition, Weight loss0 Comments


Fat burning supplements: do they REALLY work?

02 December 2017

Fat burners are the supplement industry’s fave buzz word, but do they work and are they safe? Supplements in the stimulants category may enhance fat oxidisation depending on the goals of the exerciser (and who you’re talking to). According to personal trainer David Bayens (primalpt.com.au), “The benefits of caffeine are well known for fat oxidation […]

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Eat-fasting 2.0

01 December 2017

  Eat-fasting 2.0 sanctions eating two meals within a 12-hour period. So does this diet plan work? The whole fasting and eating at the same time thing has become so ubiquitous, we’re inured to the fact that it’s the stupidest oxymoron since skinny-fat. But suspending logic and intellect for the sake of being able to […]

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Fitness 360: Samantha Ann Leete, Leete’s Fitness Feats

30 November 2017

Vital Stats Name: Samantha Ann LeeteBodySpace: SamanthaAnnWeight: 120 lbsHeight: 5-foot-2Occupation: Large Corporation Liaison for IRS, Model, Coach, 2013 BodySpace Spokesmodel One of the many things that make Samantha Ann Leete such an inspirational athlete is her realistic, balanced approach to health and fitness. She has a full-time job, coaches cheerleading, participates in bikini competitions, and […]

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High intensity interval training (HIIT) workout

29 November 2017

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio […]

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Posted in Exercises, Training Methods, Weight Training0 Comments


Triceps overhead extension with rope

28 November 2017

Triceps overhead extension with rope Add the tricep overhead extension to your arm workouts and tone.The Move:Triceps overhead Extension with RopeWhy: Keeping your body in proper standing alignment with core stabilisation and isolation of the overhead tricep extension is an excellent total body exercise with focus on the tricep muscles.How: Attach a rope to a […]

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How to Perfect the Overhead Squat

27 November 2017

Per BernalMastering the motion of the overhead squat translates to a stronger back squat. To maintain a neutral spine when squatting with your hands overhead, you’ll recruit all the muscles in your back. Along with more upper-body muscle activation, you’ll become more fluid in your form and prep yourself to squat deeper when it’s time […]

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Paige Hathaway

Paige Hathaway

2 days 23 minutes ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

3 days 1 hour ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage


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