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4 spices to spice up your meals and their health benefits

4 spices to spice up your meals and their health benefits A spice a day may help keep the doctor at bay according to recent research. So add these to your personalised meal plan to help make food more flavoursome:Wasabi: boasts anti-bacterial and anti-fungal effects in your digestive system and may also help reduce the […]

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AMRAP high-energy body-weighted workout

WH&F cover model and personal trainer Grace Shelmerdine takes you through a high-energy, body-weighted circuit designed to burn maximum calories quicker than you can say pass me the sweat towel.What?AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to […]

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Posted in Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight loss0 Comments

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How to count macros

How to count macros 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 our basic guide below.Step 1:Adopt A Macros RatioMost experts who use macros suggest dividing the Big 3 macronutrients into these ratios:»Protein: 35% or 40%»Carbs: 50% […]

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4 ways to increase fat loss

4 ways to increase fat loss Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination […]

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10-minute equipment free workout with Tiffiny Hall

Target your arms with this heart-pumping upper body workout by January 2017 cover model Tiffiny Hall.Gear: nadaGo: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)Words/workout: Tiffiny Hall (pictured)Photography: Future Pictures1. Jab, cross punchesIt’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the […]

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Top fat loss tips

Top fat loss tips 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 diaryThis 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 […]

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10 ways to melt more FAT

We turn to the latest science for fat-burning tips 1. Lift heavier weights The theory that lifting light and furiously fast burns more fat than heavy weights is harder to kill than a cockroach. Here’s why it’s hogwash: fewer reps with heavier weights equals a metabolic boost that outlives the increase from high rep, light weight workouts […]

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The 12-Week Bikini Competition Diet

If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed […]

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Sculpting full upper-body workout by Marcie King

This full upper-body workout targets abs from every angle while sculpting arms, back and chest.FrequencyTwo to three days per week.The rulesPerform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. [Translate]

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Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game!Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, […]

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Paige Hathaway

20 hours 41 minutes ago

In my story, the princess saved herself ✨
She no longer allowed herself be defined by the struggles in her life. Instead she chose to amplify the things that gave her joy and she looked into the future with such courage it would scare you. She finally learned to stop making other people the authors of her life. That’s when she found her own voice, made her own rules and very much lived her own life. She did not ask permission to make her dreams come true, nor did she wait for others to share her confidence in the path she set for herself because she knew the right people would eventually catch up. Throughout her life she made some questionable choices, many of which led to difficult circumstances but the most important choice she ever made was to give herself a second chance. She wanted something else, something different, something more... and that’s what she became. Now she is the queen of her own castle and everyday is the beginning of a brand new adventure.

Paige Hathaway

1 day 14 hours ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

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