Video: AMRAP core workout

 

Sculpt your core with this AMRAP (as many reps as possible) workout by 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson.

 

 

 

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High-intensity beach workout

 We're loving this high-intensity beach workout by Alexandra Kierdorf-Robinson of 360Health! Who's up for the challenge?

 

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Fat-burning HIIT workout

 Get your heart rate pumping with the HIIT workout by Alexandra Kierdorf-Robinson from 360Health.

 

 

 

Head to our YouTube channel for more workout videos.

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How to build up your back strength and perform pull-ups

 

 

Personal trainer Alexandra Kierdorf-Robinson from Team 360 Health shows us how to build back strength to perform pull-ups. Perfect your technique with her tips.

 

 

 

Check out our YouTube channel for more workout tips!

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5th Element Wellness Modified Strongman Workout

 

5th Element Wellness helps us build strength with this modified strongman workout.

 

Fitness Manager and Co-Founder of 5th Element Wellness David O'Brien takes trainer Alexa Towersey through a challenging yet rewarding workout. Be sure to check out 5th Element Wellness @5elementwellness for upcoming events and more!

Visit our Youtube channel for more workout videos.

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Self-saucing chocolate mini cakes recipe

 

 

This baked treat combines the gooey, melty experience of Crème Eggs with the satisfying cakeyness of muffins while keeping macros in check. 

Ingredients (Makes 8)

• 1 scoop chocolate protein powder
• 2 tbsp cocoa powder
• ½ cup coconut flour
• ½ tsp baking soda
• ¼ cup coconut sugar
• ½ cup light coconut milk or almond milk 
• 2 eggs
• 1 piece Cadbury Snack (from family block) per cake

Method

Combine all dry ingredients and slowly fold in wet ingredients. Preheat oven to 175°C. Pre-spray baking sheet and line tins (a mini muffin tin is ideal). Pour in mixture and place in oven for 10 minutes. At 10-minute mark, stuff each cake with one piece of Cadbury filled chocolate (e.g. a strawberry or pineapple piece of Snack). Place in oven for another eight to 10 minutes. As soon as cakes are done, place in freezer for five minutes and serve. Store remaining cakes in fridge or container and microwave to melt centres for serving.

Nutrition info (per cake)

Without chocolate piece: 428 kJ // 3 g fat // 9 g carb // 7 g protein 

With chocolate piece: 590 kJ // 5 g fat // 14 g carb // 7 g protein  

Based on recipe by Heidi Cannon. For more low-carb, high-protein treats visit Heidi Boom Boom.

Try these sweet potato cupcakes with peanut butter frosting for another treat. 

 

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HIIT training with Snap Fitness trainer Steve Irwin

 

Work up a sweat with Snap Fitness' trainer Steve Irwin as he takes you through a challenging workout that'll get your heart rate pumping.

Find more workout videos at Women's Health and Fitness Magazine and follow us on Instagram @whandfmag for all your fitness motivation.

Be sure to check out www.snapatw.com.au for more virtual workouts.

 

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Escalating density training with Alexa Towersey

 

Take your workouts to the next level with this escalating density style training with celebrity trainer and Women's Health and Fitness cover model Alexa Towersey.

Get involved in the movement and #rawfitspo on Instagram and follow @whandfmag for more.

 

 

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VIDEO: 2016 Olympic Warrior Challenge

In the spirit of the 2016 Rio Olympics, WH&F Head Trainer is here to help you train like an Olympic athlete. 

This workout takes you through a weekly schedule of strength and conditioning exercises and cardio challenges. Gear up and train like an Olympic sprinter.

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Strawberry chip protein scone recipe

Do you have a soft spot for scones? Try these wheat and sugar free, high-protein scones for your next high tea.

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Strawberry chip protein scone recipe

 

Do you have a soft spot for scones? Try these wheat and sugar free, high-protein scones for your next high tea.

What you'll need

The scones

• 1 cup oat flour (ground quick oats)
• ½ cup vanilla protein powder 
• ¼ cup rolled oats
• ½ tsp baking soda
• ¼ tsp sea salt
• 3 tbsp coconut oil
• 1 egg white
• ¼ cup strawberry Greek yogurt
• 2 tbsp almond milk
• 3 sachets Stevia
• 3 tbsp dark chocolate chips

Mixed berry jam

• 1 cup frozen mixed berries (thawed)
• 2 sachets of Stevia
• 2 tsp chia seeds

Natural fat-free whipped 'cream'

• ½ cup non-fat dry milk 
• ½ cup ice water 
• 1 egg white  
• 1 tsp lemon juice 
• ¼ cup powdered sugar, sifted (you can use Stevia, quarter teaspoon or to taste)
• ½ tsp vanilla extract

What you'll do

The scones

Preheat the oven to 220ºC.

Mix all the dry ingredients together and all the wet ingredients together.

Add the wet to the dry and fold together.

Stir in chocolate chips.

Add heaped tablespoon amounts to a parchment-lined cookie sheet and bake for 12 to 15 minutes. Be careful that the tops reach golden, not brown. Enjoy with tea or cold almond milk.

The jam

Thaw frozen berries and, when thawed, puree. Add the berry puree to a small saucepan and add the Stevia and chia seeds.

Keep stirring the jam over low heat for 5 to 6 minutes – never leaving it unattended or to stick to the saucepan.

Let cool and serve with protein scones or your favourite toast or muffin. 

The cream

Put the ice water, egg white, and non-fat dry milk in the bowl of a stand mixer fitted with the whip attachment. Beat on high for 4  to 5 minutes until it starts to thicken. Stop the machine to scrape down the sides of the bowl to get the milk powder incorporated.

Add the lemon juice and continue whipping on the highest speed for another minute or two until thick.

Lower the speed and slowly add sugar or Stevia, then vanilla. Beat until well mixed. 

Serve immediately with scones and jam.

Cream recipe adapted from Betty Crocker’s Pie and Pastry Cookbook.

Recipe by lifestyle blogger Kris Bitton of I Heart Wellness.

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VIDEO: Extreme ab workout

 

WH&F Head Trainer Sheena-Lauren shares her exclusive ab workout.

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Test video

 

WH&F Head Trainer Sheena-Lauren shares her 10 minute workout to kickstart your mornings.

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Test video (2)

 

WH&F Head Trainer Sheena-Lauren shares her 10 minute workout to kickstart your mornings.

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VIDEO: 10 minute morning workout

 

WH&F Head Trainer Sheena-Lauren shares her 10 minute workout to kickstart your mornings.

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VIDEO: Hamstring stretch

 

WH&F Head Trainer Sheena-Lauren helps us perfect shows us how to get more range and motion in our hamstrings.

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VIDEO: Pre-workout leg clams

 

WH&F Head Trainer Sheena-Lauren shows us activate your glutes with leg clams. Do these before you start your workout to maximise your Brazilian butt workout.

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VIDEO: How to perfect the sumo deadlift

 

 

WH&F Head Trainer Sheena-Lauren helps us perfect our form when completing the sumo deadlift. Add this exercise into your weekly workout routines to lift and firm those bums with this lower body workout. Be sure to follow the Women's Health & Fitness Magazine Youtube channel for more workouts, fat burning exercises and exclusive expert tips from Sheena-Lauren. Don't forget to snap your photos on Instagram and tag #RawFitspo.

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VIDEO: Swiss ball dumbbell chest press

Improve your upper body strength with this Swiss ball workout. WH&F Head Trainer Nikki Fogden-Moore demonstrates.

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Artichoke and lentil salad

This is another quick and easy salad recipe that is best prepared the morning of your lunch or dinner to allow optimal chilling for the best flavour.

 

Ingredients

• 3 cups pre-cooked lentils*

• 400 g can artichoke hearts, drained and quartered 

• 2⁄3 cup red pepper (diced)

• 1⁄3 cup black olives (chopped)

• 1/4 cup red onion (chopped)

• 1/4 cup fresh parsley (chopped)

• 7 g fresh mint leaves (chopped)

• 3/4 tsp dried basil

• 1⁄3 cup olive oil

• 1/4 cup red wine vinegar

• Salt and pepper, to taste
  

*Requires a pre-cooked ingredient

What you’ll do

In a large bowl, combine the lentils, artichoke hearts, red pepper, olives, red onion, parsley, mint, and basil.

In a jar or small bowl, combine oil and vinegar; shake together or mix well. Pour oil and vinegar over the salad, and toss to coat.

Season with salt and pepper to taste before serving. 

Recipe from fitness model Andrea Albright.

Want to lose weight? Find out your ideal weight, browse low-fat recipes and choose a healthy eating plan.

 

 

 

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