It’s OK to cheat…

Why you should plan for “treat meals” into your meal planning For most people, eating a healthy, clean diet every day is an unrealistic goal. As you incorporate more fresh, healthy foods into your diet, you’ll find that you’ll have days where you are satisfied with your oats and fresh fruit; nuts and lean protein with loads…

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Are you wearing a little thin (in the shoe)?

​Is it time to go shopping? ​Whatever your preferred exercise is, your shoes are generally one of the most important pieces of equipment you need. Whether it’s you to the finish line, playing a game of soccer or sweating through a cross-fit session, the right shoes will support not only your feet, but your whole body. ​Take a…

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Cold showers save more than energy bills

Cold showers can help boost your immunity and health… I have been trying this (sometimes torturous) technique on and off over the past few years. I don’t really do cold water (I only swim if I’m melting), but the evidence of health benefits is compelling enough to keep me going back. “Most people in Australia…

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Osteoporosis – are you at risk?

Osteoporosis (brittle bones), affects 1.2 million people across the country and is more common than breast and cervical cancer. It is the cause of 165, 000 bone fractures each year. 4 out of 5 Australians don’t realise they have it – there are no symptoms, until you break a bone. Known as the silent-disease, it…

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Dukkah

Make up a jar of this delicious Middle Eastern spice mix and use it to give your salads some crunch, or as a dip with olive oil and crunchy bread. You can also use it as a crunchy coating for chicken or kebabs and it’s great with fish. Ingredients: 2/3 cup hazelnuts 1/2 cup sesame…

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Holiday survival tip sheet

Holiday eating tips Holidays tend to be a time of indulgence – morning lie ins, meals out, cocktails etc Whether you are away on holiday or it’s the festive season, avoid coming home with more baggage around your middle with these simple tips: Don’t waste your calories: rate all foods from 1 to 10, ten…

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Do YOU lift? 8 reasons why you need to pick up your weights to build muscle

Do you lift to build muscle strength? Are you including resistance training (aka using weights) in your workouts? If not, why not? Running, cycling, swimming etc are the best fat-burner workouts! Right? Wrong! Resistance training; aka lifting weights, body weight work, strength work, pumping iron etc is the key to a strong, supple body which…

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Pelvic floor safe exercise

A 10 step guide to pelvic floor safe exercise Simple, practical tips to modify an exercise program to be pelvic floor safe. 1.  Avoid heavy lifting   Keep your weights within a manageable range. Never lift heavy weights that make you strain or inclined to hold your breath.  If you have pelvic floor problems, you must keep your resistance…

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Yes, you CAN

Whether you think you can, or you think you can’t, You’re right   You’ve probably heard that before (cue eye rolling from my children as I say it yet again), but what does it mean? Simply: if you BELIEVE you can do something, then you will achieve it if you BELIEVE you can’t, you will…

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Curried lentil and pumpkin soup

Adding lentils to pumpkin soup gives you a big protein and fibre hit while the curry adds a delicious zing to add warmth. Ingredients  1 tablespoon olive oil 1 onion, finely chopped 1 clove garlic, crushed 2 teaspoons curry powder 1 tin lentils 1.75kg butternut pumpkin, peeled, seeds removed, and chopped 3 – 4 cups…

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