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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It's safe to say we have a soft spot for yummy, healthy treats here at WH&F! These chocolate mini pronuts win every time.
Pronuts (makes 18)
Ingredients
Toppings
Chocolate
Vanilla
Peanut butter
Method
Set oven to 180oC. Combine all dry ingredients in one bowl and wet ingredients in another. Combine the two and mix well. The mixture should resemble a cake batter and run off the spoon. You may need to add another egg yolk. Spoon a tablespoon of mixture into mini cupcake silicon cases or donut baking trays. Bake for eight to 10 minutes until the centre is set. Remove from the oven and allow to cool before removing from cases and cooling fully on a wire rack. Continue with remaining mix. You may use a corer to remove the centres or carefully cut with a knife. Store in an airtight container until ready to glaze.
Glazes
Combine each mix in a bowl. The mixes should be reasonably runny so that they coat the back of a spoon. If too runny they will thicken as they begin to set. Place in the fridge for five-minute intervals to speed this up. If too thick, add additional liquid. Dip each donut into your glaze of choice top side first. Allow to stop dripping before placing onto a wire rack to begin setting. Sprinkle with your choice of toppings.
Nutrition info
*Nutritional information based on the glazes being an average of the three.
Donuts without glaze Per serve/per 100g
Energy (kJ) 245/1170 | P (g) 3.3/15.8 | F (g): 3/14.3 | C (g) 4.3/20.3
Donuts with glaze* Per serve/per 100g
Energy (kJ) 656/1560 | P (g) 8.7/20.7 | F (g): 9.7/23 | C (g) 8.1/19.2 |Sug (g) 6/14.2
Glaze (20g)
Chocolate: kJ 458 | P 4.8 g | F 6.7 g | C 7.3 g
Vanilla: kJ 421 | P 4.8 g | F 8.6 g | C 1 g
Peanut Butter: kJ 318 | P 5.9 g | F 4.7 g | C 2.6 g
Recipe by Nicole Frain.
NEXT: Raspberry coconut protein truffles are next on the menu.
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Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.
Warm-up (not pictured)
This dynamic warm-up will prepare your body for key moves. Consider it an investment.
2–3 minutes: (20 seconds each)
Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and legs in a marching position. Perform jumping marches by jumping in sequence with arms and legs forward and back.
THE WORKOUT
1. Dumbbell step ups (7 to 13 kg)
3 sets x 12–15 reps (20 seconds’ rest)
Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
2. Kettlebell Overhead Squats (7 to 11 kg)
3 sets x 12 reps (30 seconds’ rest)
Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
3. Kettlebell Crossover Reverse Lunge (4 to 9 kg)
3 Sets x 10 reps (30 seconds’ rest)
Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
4. Dumbbell Stiff-Legged Deadlift (9 to 13 kg)
3 sets x 12 reps (30 seconds’ rest)
Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
5. Dynamic Speed Skaters (2.5 to 4 kg)
3 sets x 45-to-60-second intervals (with 30 seconds’ rest)
Start movement with one foot forward and one foot back. As you start in motion, hop into a side lunge position, then spring off and do the same to the other side. The key to this movement is not speed, but balance and coordination.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
6. Hamstring Ball Bridge (Body weight)
3 sets x 30-second intervals (with 20 seconds’ rest)
Start movement lying flat on your back with your heels resting on the top of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then slowly bring them down and let the ball move back to the starting position. The key to this movement is keeping your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
7. Cable Kickbacks - 2 sets x 12–15 reps each leg
(20 seconds’ rest)
Attach the ankle loop to your ankle. Maintain an upright position with your upper body. Grab the sides of the cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee bend forward to finish. The key to this movement is slowly squeezing the glutes as you thrust the leg back.
8. Smith Machine Standing Calves 3 sets x 15–20 reps
(20 seconds’ rest)
Start movement with Smith machine bar on your shoulders. Stand on a platform or step to raise and lower your calves. The key to this movement is a slow and full stretch on your toes and lower your heels to get the full benefit of the stretch. It is not about the weight, more the stretch and a slight pause at the top of the movement.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
NEXT: Want to focus on your glutes? Activate them with this booty-building workout.
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Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.
The workout:
The following circuit can be performed three days per week, on Monday, Wednesday and Friday.
On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.
Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.
Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.
Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.
Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.
1. Dumbbel single arm split squat to press
Perform 8 reps per leg
Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.
Trainer tip: The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
2. TRX (or bodyweight resistance apparatus) bodyweight rows
Perform 10 reps
Maintain a neutral spine and good posture as you grasp the handles of the straps. Lean back slightly and push your hips forward so that your entire body is straight. Pull your upper body forward by bending your elbows. At the top position of the row, your hands should be at the level of your chest.
Trainer tip: You can make the exercise more difficult by walking your feet closer to the wall to bring your body more horizontal to the floor.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
3. Kettlebell swing
Perform 12 reps
Grasp the kettlebell by the handle with both hands while maintaining a flat back position and a tight core. You should feel tension through the back of your legs in this start position. As you slowly raise the bell from the floor, lower your torso and let the bell swing between your legs. Using the momentum created by the swing movement, stand up by thrusting your hips forward and letting the kettlebell rise to chest height. Generate momentum with each swing and be sure to maintain tight glutes and lats (upper back) in the top position.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
4. Low-Incline Alternate- Arm Dumbbell Press
Perform 10 reps per arm
Lie on a bench with a slight incline (30 degrees or less). Raise both dumbbells to the top position of the bench press movement so that your arms are straight overhead. Maintain this straight arm position with one arm while you lower one dumbbell and return it to the top position. Alternate arms for the total indicated reps.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
5. Swiss ball stir the pot
Perform for 30 seconds
Place your forearms on the Swiss ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a neutral spine by keeping your hips from sagging to the floor. Keeping this position, move your forearms in a figure 8 sequence under control while maintaining your posture.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
Looking for more full body workouts? Check out the Base Body Babes full body circuit.
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Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.
Warm-up (not pictured)
This dynamic warm-up will prepare your body for key moves. Consider it an investment.
2–3 minutes: (20 seconds each)
Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and legs in a marching position. Perform jumping marches by jumping in sequence with arms and legs forward and back.
THE WORKOUT
1. Dumbbell step ups (7 to 13 kg)
3 sets x 12–15 reps (20 seconds’ rest)
Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
2. Kettlebell Overhead Squats (7 to 11 kg)
3 sets x 12 reps (30 seconds’ rest)
Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
3. Kettlebell Crossover Reverse Lunge (4 to 9 kg)
3 Sets x 10 reps (30 seconds’ rest)
Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
4. Dumbbell Stiff-Legged Deadlift (9 to 13 kg)
3 sets x 12 reps (30 seconds’ rest)
Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
5. Dynamic Speed Skaters (2.5 to 4 kg)
3 sets x 45-to-60-second intervals (with 30 seconds’ rest)
Start movement with one foot forward and one foot back. As you start in motion, hop into a side lunge position, then spring off and do the same to the other side. The key to this movement is not speed, but balance and coordination.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
6. Hamstring Ball Bridge (Body weight)
3 sets x 30-second intervals (with 20 seconds’ rest)
Start movement lying flat on your back with your heels resting on the top of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then slowly bring them down and let the ball move back to the starting position. The key to this movement is keeping your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
7. Cable Kickbacks - 2 sets x 12–15 reps each leg
(20 seconds’ rest)
Attach the ankle loop to your ankle. Maintain an upright position with your upper body. Grab the sides of the cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee bend forward to finish. The key to this movement is slowly squeezing the glutes as you thrust the leg back.
8. Smith Machine Standing Calves 3 sets x 15–20 reps
(20 seconds’ rest)
Start movement with Smith machine bar on your shoulders. Stand on a platform or step to raise and lower your calves. The key to this movement is a slow and full stretch on your toes and lower your heels to get the full benefit of the stretch. It is not about the weight, more the stretch and a slight pause at the top of the movement.
Words/workout: Janine Horsley (pictured)
Photography: James Patrick
NEXT: Want to focus on your glutes? Activate them with this booty-building workout.
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We're all for healthy treats here at WH&F! Get your sweet fix with these yummy gingerbread balls, no baking required.
Ingredients (makes 8)
Method
In a blender or food processor, blend dates. In a separate bowl, mix up all dry ingredients. Fold wet mixture into dry. Teaspoon out mixture and roll into small balls. Lightly roll in Stevia sweetener and enjoy. Alternatively, press down on sprayed cookie sheet and bake for 20–25 minutes at 180C.
Nutrition info (per ball)
kJ 400
Recipe by: Heidi Cannon
Looking for more healthy treats? Try this peanut butter protein cheesecake today!
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Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.
The workout:
The following circuit can be performed three days per week, on Monday, Wednesday and Friday.
On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.
Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.
Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.
Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.
Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.
1. Dumbbel single arm split squat to press
Perform 8 reps per leg
Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.
Trainer tip: The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
2. TRX (or bodyweight resistance apparatus) bodyweight rows
Perform 10 reps
Maintain a neutral spine and good posture as you grasp the handles of the straps. Lean back slightly and push your hips forward so that your entire body is straight. Pull your upper body forward by bending your elbows. At the top position of the row, your hands should be at the level of your chest.
Trainer tip: You can make the exercise more difficult by walking your feet closer to the wall to bring your body more horizontal to the floor.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
3. Kettlebell swing
Perform 12 reps
Grasp the kettlebell by the handle with both hands while maintaining a flat back position and a tight core. You should feel tension through the back of your legs in this start position. As you slowly raise the bell from the floor, lower your torso and let the bell swing between your legs. Using the momentum created by the swing movement, stand up by thrusting your hips forward and letting the kettlebell rise to chest height. Generate momentum with each swing and be sure to maintain tight glutes and lats (upper back) in the top position.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
4. Low-Incline Alternate- Arm Dumbbell Press
Perform 10 reps per arm
Lie on a bench with a slight incline (30 degrees or less). Raise both dumbbells to the top position of the bench press movement so that your arms are straight overhead. Maintain this straight arm position with one arm while you lower one dumbbell and return it to the top position. Alternate arms for the total indicated reps.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
5. Swiss ball stir the pot
Perform for 30 seconds
Place your forearms on the Swiss ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a neutral spine by keeping your hips from sagging to the floor. Keeping this position, move your forearms in a figure 8 sequence under control while maintaining your posture.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus
Looking for more full body workouts? Check out the Base Body Babes full body circuit.
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Skin rashes can come about from a number of triggers. Here are a few treatments to keep in mind when they come about.
Treatment options vary depending on what instigated it; however, generally when a rash surfaces it will appear “itchy, red and blotchy”, says GP Dr Joe Kosterich.
Kosterich.
Pharmacy treatment: Moisturising creams and emulsifying ointments
How it works:
Priceline pharmacist Monica Soliman recommends gentle moisturising cream as the first point of treatment for irritated, dry skin. Simply apply it liberally to provide relief. “Look for products that contain sorbolene or aqueous cream,” Soliman says. For more severe cases an emulsifying ointment is also an option.
Warnings: These treatments need to be reapplied frequently, which can be time consuming. The lack of active ingredients also means it’s a slow healing process.
Pharmacy treatment: Topical antifungal treatment
How it works: “A fungal rash is usually intensely itchy, characterised by a visible red ring on the skin,” Soliman says. To treat it Soliman recommends using products that contain ingredients clomitrazole and miconazole. “These creams work either by inhibiting the growth or spread of a fungus, or by killing the fungus completely.”
Warnings: While the fungus is present, the cream should be applied twice daily; however, the real work comes after the visible symptoms have gone. Soliman says you should continue using the treatment for “two weeks to make sure the fungus is eradicated”.
NEXT: Discover 6 beauty tips for a summer ready body.
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If you’re aiming for quickish results, exercise that works out your muscles should be a priority.
It provides the best bang-for-buck that will not only fast-track you towards a healthy body but also give you the toned features that can give you the appearance of being slimmer.
This is because resistance training – using free-weights or resistance machines – fires up your internal furnace, which will continue to burn fat long after you’ve walked away from the gym and are lying on the couch. In fact, studies have found that after an intensive resistance workout, your fat-burn may continue for as much as 34 to 48 hours. Now that’s reward for effort.
Importantly, a resistance session doesn’t take that long either. You will have arrived and left the gym while the jogger is still plugging away on the treadmill.
“You may have been told that exercising at a comfortable pace is best for fat loss because you are working in the ‘fat-burning zone’,” says Julia Buckley, personal trainer and author of The Fat Burn Revolution. “This is just plain wrong. People who say this are confused by the fact that training at low intensities causes the body to use more fat than glycogen for fuel while you are exercising. But what they don’t realise is that high-intensity exercise causes more fat to be burned in total when you take account of afterburn. Plus, with this type of training, the next time you eat, the calories from your food will be used to replace the glycogen you used up rather than stored as fat.”
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Looking for healthy lunch ideas? Try these yummy spicy quinoa lettuce cups by our January 2017 cover model, Tiffiny Hall.
// Prep: 10 min // Cook: 30 min
Ingredients (Serves 2) Prep: 10 min // Cook: 30 min
Method
1. Preheat oven to 180°C and line a baking tray with greaseproof paper.
2. Place quinoa into a saucepan with 1 ¾ cup vegetable stock, simmer for 15 minutes or until cooked through. Drain quinoa and spread onto a baking tray.
3. To the baking tray, add bean mix, spices and garlic and mix through. Place into the oven and bake for 15 minutes, or until quinoa is slightly crunchy.
4. Meanwhile, mash avocado and lemon juice together and set aside.
5. Remove quinoa from oven, toss tomato and coriander through quinoa and bean mix.
6. Spoon quinoa mix into lettuce leaves and dollop on avocado to serve.
Get Tiffiny's full work out and meal plan in the January 2017 edition of Women's Health and Fitness Magazine.
Find more healthy recipes in our extensive recipe collection.
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