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Are you on a weight loss journey and don’t want to undo your results from your weight loss efforts? Check out the list of the best and worst alcohol drinks for weight loss. THE BEST Wine  A glass of red or white whine contains about 100 to 120 calories per glass. In general white wine has less carbohydrates than red wine which makes a small difference when it comes down to calories. Interesting to note is that red wine on the other hand is richer in antioxidants, and its ellargic acids delay the growth of fat cells with the result of slowing the development of new ones. Vermouth Vermouth is mainly popular in France and Italy. It is a wine flavoured with spices and herbs. It’s alcohol content is quite high (15 to 18 %) and one glass only has about 64... Read More

Lack of energy and lack of motivation are very common in winter. This article is all about being aware that summer bodies are built in winter and how to get you out of the ‘winter blues’. Temperatures have dropped and as temperatures drop, often our motivation to keep fit drops as well. Although spring seems like a long time away, it will be around the corner before you know it! Time flies and so do these few months of colder weather. A big step ahead People who keep their fitness levels up during winter are a big step ahead of the people who go into hibernation mode. It is very easy to go into hibernation mode and I know that staying in bed on a dark and cold morning can be very tempting! Being inactive will definitely affect your cardio and fitness levels. It’s good... Read More

Maintaining a healthy diet ain’t always easy and is often easier said than done. Here is a list of a few things not to eat. Avoid them and replace them with healthier options.   Fast Breakfast Your body is an engine and feeding it with breakfast fuel from fast food joints is a mistake. Fat, sugar, salt and chemicals doesn’t make it ready for an active day. The same counts for morning breakfast drinks. Maybe they contain protein but think about the chemicals, sugar and other unhealthy sugar substitutes. Take an extra 10 minutes each morning to cook up some wholesome food.   Food in Tins Food courts often serve hot food tins loaded with MSG. MSG (monosodium glutamate) is a food additive used as a flavour enhancer. It basically makes cheap quality... Read More

Being woken from your slumber at 5.15am on a Monday morning when it’s still dark and chilly, is not always the most welcoming start of the week. Pressing snooze a few times can be very tempting and deciding to stay in bed, even more tempting! Well, here are a few reasons why it is good to get your butt of bed and Never miss a Monday training session.   You’ll feel better and happier Every single Monday I see people rocking up to our Bondi or Coogee morning session with a ‘tired, I would rather be in bed’ face. This is even more so in the winter months. 45 minutes later, every single one of them, walks off with a smile on their face (including me)! As research shows, exercising releases endorphins and will make you feel better. There is... Read More

Whole grains for white, quality for quantity, standing for sitting at a desk or throwing a frisbee on Bondi Beach for sunbathing. Some little changes can help you to live a happier and healthier life. Check out a few ‘this for that’s’ which can increase your quality of life. Gym for napping Tired after work or during the day?  Squeeze in quick workout which will boost your enery levels, and burn some calories.   Foam rolling for static stretching Feeling sore and need to get rid of some knots in your muscles? Use a foam roller rather than stretching. Time for both? Great, use the foam roller first and then stretch the muscles you’ve been working on.   Stairs for escalator Probably not the first time that you’ve heard this tip but... Read More

Try out this workout which I completed at home on Anzac Day. The workout requires the equipment as listed below but could easily be modified to a body weight workout. Keep the resting time as short as possible but still make sure that you maintain the correct technique throughout the workout. You could put a 25 min time cap onto workout (it took me 22:30 min to complete it). Equipment needed Skipping rope Barbell, Kettlebell or other weight which can be used for shoulder presses Medicine slam ball The Workout See below for the workout as I did it, but feel free to make changes according your fitness level. Aim to perform 30 reps per set but adjust this number according to your level of fitness (e.g. 20/25/30) and the weight you use for the workout. Try and use a weight... Read More

A lot of research has been done about how much exercise we should do to live a healthy lifestyle. On the other hand research has shown that on top of this you should also get your butt of your chair more often. The message is, move more and sit less. These guidelines are officially known as ‘Australia’s Physical Activity and Sedentary Behaviour Guidelines’, and they not only focus on the exercise part but also on the amount of time we spend being sedentary. In other words the time spent doing physical inactive tasks such as sitting or lying down. Experts say that we are sedentary on an average for about 7 to 10 hours a day which doesn’t even include sleeping time. Studies have found that sedentary behaviour can be the cause of: obesity, heart... Read More

Try the bodyweight ‘AMRAP Five Plus’ workout which will only take 12 minutes of your time. AMRAP stands for ‘as many rounds as possible’ and so aim to perform as many rounds as possible of the following exercises in a certain amount of time. Rest as little as possible between the exercises and record the number of total rounds done. The ‘AMRAP Five Plus’ goes for 12 minutes but the time can be changed according your fitness level. 5 pull ups (If not pull up bar available, you could do walk outs instead) 10 burpees 15 jumping lunge (per leg) (or reverse lunges) 20 push ups (knees or toes) 25 bodyweight prisoner squats or standard squats For more Team One Fitness home workouts click here. Read More

The start of the new year seems is the best time to set goals and make some positive changes to our daily routine. The question is, what is the best way to come up with these resolutions?  What are your New Year resolutions? Below are a few tips: First of all new year resolutions can be about lots of different things, let’s think about your health, social life, success at work, parenting skills, how to feel happier, etc. Reflection Ask yourself the following questions: What went well last year and what didn’t? This will give you a better idea about where you would like to make some improvements. Select 1 to 3 goals which will make a difference in your life Think about what you would like to improve in your life and ask yourself how to do this. Choose a few... Read More