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Holidays are the best time of the year and we all love a bit of indulgence! A lot of people struggle to keep fit on holiday. Being in a different environment, on a different schedule, sometimes no access to gyms or other training locations and no equipment, often leads to loss of motivation and a decrease in fitness levels. Below are a few handy tips on how to keep fit on holiday: How to be active while on holiday Plan day trips or excursions Do sightseeing by foot Take the stairs Make time to play with the kids. Play games in the pool, hire some bikes or go for a walk on the beach to search for seashells Try and plan one physical activity per day Swim a few laps in the pool instead of just drinking cocktails by the bar Try some new physical activities, something... Read More

Are you in for a good solid home workout? If you have 20 free minutes, try and squeeze in this high intensity awesome workout. Here is how it goes… Perform a set of exercises with good technique within a minute, including a short resting time. Basically try to finish the set as fast as possible so you get as much rest as possible before you start the next set of exercises on the next minute. Alternate between two different workout sets and complete 10 rounds of each which makes this a 20 minute workout. The amount of reps completed are a guideline so feel free to change these so the workout is challenging, achievable and suitable for your fitness level. If you’re really in for a challenge, do 11 or 12 reps (with good technique) per exercise on the even... Read More

Skip take-out and try this this flavourful stir-fried vegetables and quinoa dish Ingredients 1 cup uncooked quinoa (roughly 3 cups cooked quinoa) 2 tbsp olive oil 1 tbsp garlic, minced 1 tbsp ginger, minced 8 oz mushrooms, sliced 12 oz broccoli florets, cut into small pieces 2 medium carrots, sliced into think sticks 1 cup peas 2-3 eggs, beaten in a bowl 4 tbsp reduced sodium soy sauce 2 scallions, sliced for garnish   Preparation In a medium pot, cook quinoa according to package instructions. Once cooked, fluff with a fork, then set aside. In a large pan, heat oil, then sauté garlic and ginger until fragrant. Add mushrooms, broccoli, and carrots. Stir until vegetables are tender. Add cooked quinoa to the pan. Add peas and stir until well-mixed. Create a hole/space... Read More

I absolutely love working out on the beach! Coming down to our early morning Bondi or Coogee bootcamp sessions is a very inspiring thing to do. Even if it is just to soak up the active lifestyle. Outdoor training in Sydney’s Eastern suburbs has become very popular. At 6am our beaches are getting filled with lots of people who are doing bootcamp, personal training, walking, running, surfing, … you name it! Although Exercising on the soft sand is great, it is equally challenging. This means that you need to give yourself some time to get used it. Not convinced yet? Check out some of the benefits of beach training.  Better for your joints Landing on soft sand results in the fact that the overall stress and impact on your lower joints is a lot lower. On top of... Read More

Here are a few nutritional tips that will help you to improve and get a healthy balanced diet. There are many different diets around and some of them are more hardcore then others. All the various types of diets and opinions can be confusing. ?The following tips are less drastic but they refer to basic nutritional guidelines to get yourself back on track. It’s a good way to start and by following these simple tips you should be able to get some results, shed some weight and feel better. Remember, combine a healthy diet with an active lifestyle. From the moment you are burning more calories then you are taking in, you start to lose weight. I know it is easier said than done but it’s the truth.? Please let me know if you have any questions. Reduce the... Read More

With temperatures rising, I am sure that a lot of people want to get fit for summer.  Ideally you have been keeping fit during winter which will make this process a lot easier. Others suddenly realise that there is a bit of work to be done and are not sure where to start. Here a few tips on how to get fit for summer in the fastest possible way. High Intensity Intervals If you want to get fit fast, high intensity interval training is the way to go. These workouts produce a big calorie burn in a short amount of time and are most effective. Interval training sessions are in general fairly short, but you need to put in the right amount of effort to keep the intensity high. If you do HIIT, it is a good idea to combine cardio exercises such as star jumps with full body... Read More

Quality of life or in other words life satisfaction; including everything from physical health, family, education, employment, wealth, finance and the environment. Let’s talk about the physical aspect. Which small physical related changes can you make for a better quality of life? Exercise vs napping Although napping can be very nice and sometimes needed, try to do a short workout instead. A workout will release endorphins, increase your energy and so wake you up. Foam rolling vs static stretching Feeling sore and can’t seem to get the nots out of your muscles. Spend some time on the foam roller instead or before you do some static stretching. When you’re not used it, it can be a bit uncomfortable but it’s totally worth it! Stairs vs Escalator... Read More

Life is fast and we all experience situations where ‘fast food’ is the only choice when you are in a hurry or in certain locations, here are some tips when fast food is unavoidable. Although fast food places are starting to offer more healthy options these days, keep in mind that in general they don’t have your health in mind. If you’re in a situation where you MUST eat at a fast food restaurant, here are a few tips to keep in mind so you don’t undo all the progress you are making at bootcamp!   Keep the calories down If you’re ordering a burger which is roughly 800 calories, then there is no need to go the full monty and order fries and a sugary soda … even if they’re tempting you to upgrade to a meal deal for... Read More

Most people know how important it is to drink enough water. Here is an article that shows some surprising facts about how water can improve weight loss. The easiest trick that can help you with losing fat faster is drinking more water. Check out the following facts: 80% of Australians suffer from symptoms typical of dehydration and the majority don’t recognise key symptoms. Even MILD dehydration will slow down your metabolism by 3%. One glass of water will shut down midnight hunger pains for most people. Lack of water is the #1 trigger for day time fatigue. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, breast cancer by 79%, and bladder cancer by 50%. A low water intake interferes with efficient fat metabolism. Water can be use as a... Read More