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Superset leg day workout

 

Take your leg day workouts to the next level with this superset style circuit. 

The rules:

Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight. 

Superset 1

Squat with wide stance x20 + Stable lunges x15 per leg

4 rounds

legday-squatwide.jpg

 

Do 20 squats with wide stance. Make sure your weight is on your heels and your knees are pointing the same way as your toes. 

After your 20 squats, do 15 stable lunges with your right leg starting in front. Then switch sides.  Make sure your knee dosn’t come over your toes and keep your weight in the middle. Do not lean forward. Switch starting leg on next set.

legday-stablelunges.jpg

After your first round of squats and lunges, rest for one minute. Repeat four times.

 

Words/workout: Janni Hussi (@jannihussi

Photography: James Patrick

 

 


 

 

 

 

 

Superset 2

Deadlift with dumbbells x15 + Side lunges x15 per side

4 rounds

 

legday-deadliftdumbbells.jpg

 

 

Do 15 deadlifts keeping your back straight the whole time. Bend over until your movement doesen’t allow you to go further. You can feel a nice stretch on your hamstrings, but it’s not supposed to hurt. Flex your butt and bring the move back up. Keep the weights close to your legs all the time.

After you are done with deadlifts do 15 side lunges (right away) one side at time (total 30 reps).  Remember to switch starting side on next set. Keep your knee on the same line with your toes and keep your weight on your heels.  Make sure your back is as straight as possible and do not bend over.

legday-sidelunge.jpg

After finishing this superset have a one minute break. Repeat four times.

 

 


 

 

Superset 3

Glute kick x20 per side + Glute bridge x25

4 rounds

 

legday-glutekickback.jpg

 

Do 20 glute kicks and concentrate on your glutes the whole time. Try to keep your back stable and avoid any extra moving. Make sure your heel leads this move and your knee is at 90 degrees. Keep your leg up and flexed for one second before bringing it back down. Don’t rest at down position; keep your leg moving. Do one side at a time, and immediately start with your other leg. Switch starting side on your next set.

 

legday-hipthrust.jpg

 

Once you are finished, start your glute bridge. Keep your weight on your heels and lift your butt up. Flex at up position for one second before bringing the movement back down. Don’t open your knees to the sides; they should stay closed. 

After your first round, rest for a minute. Repeat four times.

 

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Blueberry choc chip quinoa squares

 

These delicious choc chip squares are high in protein and so tasty, it'll be hard to stop at one!

 

 

Ingredients (makes 8)

  • 1 cup fresh blueberries
  • ½ cup quinoa
  • ¼ cup Greek yoghurt
  • ½ cup apple sauce
  • 2 scoops vanilla protein powder
  • 2 packets Truvia sweetener
  • ½ cup chocolate chips

 

Method

1. Mix all wet ingredients together

2. Slowly add dry ingredients and chocolate chips

3. Pre-spray tins and preheat oven to 175˚C

4. Bake for 25 to 30 minutes or until light golden brown on top

 

 

Nutrition (per square)

Protein 10g // kJ 521 // fat 3.7g // carbs 14.75g

 

Recipe: Heidi Cannon // Get more delicious protein recipes through Heidi’s app, Mrs Cannon’s Baking. 

 

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Mindful chocolate eating

 

Learn how to eat with intention and avoid the guilt trip with these tips for mindful chocolate eating.

 

Store Keep chocolate at room temperature. High quality chocolate should never be stored in the refrigerator; in the mouth, cold chocolate does not release the flavours and aromas as quickly as room temperature chocolate. 

Cleanse Before your chocolate fix, eat a piece of apple or small piece of bread to cleanse the palate of other flavours.

Smell Involve your sense of smell, touch and sight in the tasting process. Before eating, look at the chocolate, appreciate the shine and colour. Break off a piece and listen to the sound. High-quality chocolate produces a sharp, crisp sound when it breaks and a clean edge. Rub the chocolate with your fingers  (it should feel smooth), which will start to release the odours and enhance flavour intensity. Smell the chocolate and try to define different aromas. 

Suck Place the chocolate in your mouth and let it melt without chewing (it will melt at 32 degrees Celsius. Let the flavours release and be aware of the flavours (notice whether they’re the same as the ones you smelled). 

Finish Once the chocolate has melted completely, be aware of the ‘finish’. It should not be bitter or unpleasant on the palate. New flavours may emerge.

NEXT: Here's how to avoid mindless eating.

 

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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?

alexrobinson.jpg

 

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Your guide to selecting the best Brazilian wax for you

 

If you're unfamiliar with Brazilian wax territory, this extensive guide from the team at Brazilian Butterfly with have you prepped for your next appointment.

 

They offer four distinct types of Brazilian waxes;  the X Brazilian, XX Brazilian, XXX Brazilian and  XXXX Brazilian. It’s a lot of X’s, so let us run you through them:

X Brazilian:

The X Brazilian is also known as the ‘extended bikini wax’ or the ‘bikini line wax.’ We start this treatment by trimming the hair down to keep it nice and neat, from there about 2 fingers from the bikini line and top is waxed. This type of wax is perfect for those receiving their first ever Brazilian wax, or those who prefer a more natural look. The top section of hair can straightened up to leave a ‘landing strip’ or you are welcome to leave the triangular shape. It is up to you!

XX Brazilian:

The XX Brazilian can also be referred to as the ‘g-string wax’ or ‘French wax.’ In this treatment we will again start by trimming the hair, before waxing higher into the sides of the bikini line as well as remove the hair from the bottom. Hair will be left down the labia in a long rectangular shape. This is the ideal choice for a bride-to-be who doesn’t like being completely hairless, or hasn’t had a wax before. It is also quite popular for new mothers, post birth. When this wax is selected, enough hair will be removed that you can wear a g-string or this season’s high cut swimmers without hair showing.

XXX Brazilian:

The XXX Brazilian is the traditional Brazilian wax. In this wax we remove all the hair (including the labia and bottom) except for a floating landing strip, triangle or shape of your choice above the pubic bone. This is the perfect wax for those wanting to leave a small area of hair.

XXXX Brazilian:

The XXXX Brazilian is also known as the ‘all off’ or the ‘Hollywood wax.’ This wax will see all the hair removed from the pubic region including the bottom. This is the most popular service at Brazilian Butterfly.

Whether you prefer having no hair at all, or prefer to leave a little something, there is no right or wrong decision when choosing which Brazilian wax is for you. It’s all about what makes you feel most comfortable in your own skin. If you are unsure of the best Brazilian for you, then have a chat with your BB therapist, they will be able to guide you to the best option for your preferences.

If you are ready to book in for your next Brazilian, or want to have a chat with one of our therapists you can book online or contact your nearest salon.

Brazilian Butterfly are proud sponsors of the Women's Health and Fitness magazine Cover Model Competition 2017.

Head over to the Brazilian Butterfly blog for more tips and tricks.

 

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Fat burning upper body workout

Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.

 

Words/workout: Claudia Jovanovski (pictured)

Photography: James Patrick

 

Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types. 

Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits. 

According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition. 

The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training. 

In tri-sets, the usual rest period between sets is used to complete a set of another move.

Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).

You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.

The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains. 

While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals. 

For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue). 

This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.

On your marks, get set…

1. Russian kettlebell swing

 

claudiaworkout-kettlebell.jpg

 

 

Targets: quads, glutes, hamstrings, calves, abs

Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.

Step 2-Bend your hips back until the bell is between and behind your legs.

Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going. 

Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.

 


 

 

 

2. Bicep curl

 

claudiaworkout-bicepcurl.jpg

 

 

TARGETS: Biceps

Step 1- Set up position-  Stand up right with barbell at shoulder-width grip. Keep your elbows close to your body and your palms supinated.

Step 2. Keep your core activated as you curl the bar towards your shoulders. Your upper arms should remain stationary as the forearms move.

Step 3. Pause at the top with biceps contracted.

Step 4. As you release the barbell back to the original position make sure to keep your abs tight to stabilize the body

 

3. One-minute sprint 60 to 90-second recovery. Repeat.

 


 

4. Kettlebell squat

 

claudiaworkout-kettlebellsquat.jpg

 

Targets: quads, glutes, hamstrings, calves, abs

Step 1- Set up position: feet should be slightly wider than your hips and  your feet should be turned out at a 45 degree angle. Keep your core engaged, your back straight and your eyes on the horizon. Hold the kettlebell infront of your body.

Step 2. Bend your knees and move your butt towards the ground as if you are about to sit on a chair. Your hips should move slightly back and the goal is to try get the kettlebell as close to the floor without actually touching it.

Return to the set up position by driving up through your heels. Remember to squeeze your glutes at the top.

Repeat 12 to 15 reps

 


 

 

 

5. Kettlebell Romanian deadlift

 

claudiaworkout-romanian-deadlift.jpg

 

Targets: Hamstrings, glutes, quads

Step 1- Set up position – Stand with feet shoulder width apart. Hold the kettlebell with both hands and let it hang in front. Draw the navel towards your spine to support your back.

Step 2- Slowly bend forward by moving your bum back and bending at the hips. The aim is to bring the kettlebell just below the knee. While performing each repetition, Make sure you should have a slight knee bend, and keep kettlebell close to body and your core tight.

Step 3. Return to the set up position by driving through your hips.  Squeeze your glutes at the top of every repetition.

 

6. One-minute sprint

 

60 to 90-second recovery. Repeat.

 

 

NEXT: Looking for more workouts? Check out our range of workouts here.

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Peanut butter cup recipe

 

These peanut butter cups are so simple to create, they make the perfect sweet treat, without the guilt.

 

Need: 

» 200 g dark chocolate (80%+)

» 4 cups organic peanut butter

» 4 tbsp coconut oil 

» Muffin tin with 12 cupcake liners. 

Do:

Melt chocolate in pan, add coconut oil, stir. Add peanut butter to the melted mix. Pour the mix into the liners and put it the freezer for 30 minutes until hard then serve. If you would like to eat it later, move the tin to the refrigerator. If then it becomes too soft, move to freezer for 5 minutes before serving.

Recipe by Claudia Klein.

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Chocolate chip cookie dough smoothie

 

Healthy protein smoothies have never looked so easy! Try this delicious chocolate chip cookie dough smoothie today.

 

Ingredients

  • 1  frozen banana
  • 1 scoop vanilla protein powder
  • ¾ cup unsweetened almond milk
  • 1 tsp butter extract
  • 1 tbsp cacao nibs
  • ½ cup ice

Optional Toppings:

  • Chocolate Chip Cookie Dough Quest Protein Bar pieces
  • Clean dark chocolate sauce (unsweetened dark cocoa powder + water + stevia)

Method

First blend all Need, except cacao nibs, until smooth. Add cacao nibs and blend for several more seconds. Garnish with chocolate sauce and enjoy!

NEXT: Looking for more protein smoothie recipes? Try this black forest protein smoothie.

 

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Brooke Stacey's total body workout

Get your heart rate pumping with this total body workout by February 2017 cover model Brooke Stacey.

powerworkout-brooke-dumbbelllunge.jpg

 

This total body workout is as much about balance and coordination training as it is about building strength. This means you not only train the whole body, but you also make your entire body a stronger and more cohesively functioning machine. Try to put as much power as you can behind each compound movement to get your heart pumping.

 

Words/workout: Brooke Stacey (pictured)

Photography: James Patrick

 

Perform each exercise for 3 sets of 10 to 12 reps in each set (or on each leg).

Step-Up with overhead press

powerworkout-brooke-overhead.jpg

 

1.Stand on the floor behind your step with weights held at your sides.

2. Step right foot on to bench and squeeze glute of back leg as it lifts behind you. While body is lifting up, press weights overhead.

3.  Step down to start position and lower weights back to sides. Switch feet and repeat.

NEXT: Walking Lunge with Bicep Curl

 


 

Walking lunge with bicep curl

 

powerworkout-brooke-lungebicep.jpg

 

 

1. Stand upright, feet together, holding a dumbbell by your sides.

2. Take a controlled step forward with your left leg, keeping your elbows close to the body.  Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.

3. Push off with your right foot and bring it forward, raising your leg, curling the dumbbells to your shoulders, then lowering the dumbbells to your side. This completes 1 rep.

4. Next, step forward and repeat with the right leg.

NEXT: Dumbbell squat to shoulder press

 


 

 

Dumbbell squat to shoulder press

powerworkout-brooke-dumbbellshoulder.jpg

 

1. Begin in a standing position with a dumbbell in each hand. Look directly forward, keep your chest up, and place your feet about shoulder-width apart.

 

2. Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips and knees.

3. Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.

4. After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.

5. Return the weights to the shoulder before repeating the entire movement for additional repetitions.

NEXT: Dumbbell side lunge

 


 

Dumbbell side lunge

powerworkout-brooke-dumbbelllunge.jpg

 

1. Stand erect with your feet about shoulder-width apart, holding a pair of lightweight dumbbells together in front of you, palms facing in. Your chest should be out, shoulders back, and knees unlocked. Maintain the natural curvature in your back.

 

2. Facing forward throughout and staying as upright as possible, take a big step out to your side, angling your foot just slightly out. Descend into a moderately deep squat, keeping your trailing leg straight.

3. Push back up and bring your leg back to the start position. 

4. Repeat on the opposite side.

 

NEXT: Single-Dumbbell Front Lunge to Back Row


Single-dumbbell front lunge to back row

powerworkout-brooke-backrow.jpg

 

1. Stand upright with a dumbbell held in your right hand at your side and your feet about hip-width apart.

2. From the starting position, lunge forward with your left foot, dropping down through your back knee and thigh, and being careful not to let your front knee come ahead of your toe. Your left foot should be pointing out in front of you, with your left knee bent and your left foot firmly on the ground; your right heel may come up slightly depending on how deep you have lunged.

3. Holding at the bottom of your lunge, incline your chest forward at a 45-degree angle, engaging your centre and keeping your shoulder blades together and back flat. Perform a powerful upright row, bending your right elbow as you pull it quickly straight up and back toward the ceiling, until it is at least level with your back. Contract across your right shoulder blade as you lift, and keep your right arm fairly close to your body – it should travel in a straight rather than arcing line.

4. Bring your arm back down out of the row, straighten your upper body back to vertical, and then push off with your left foot to return to the starting position. Repeat for a set on each leg for the desired number of reps.

NEXT:  Ice Skater

 


 

Ice skater

 

powerworkout-brooke-skaters.jpg

 

 

1. Begin in a standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight.

2. Begin the exercise by jumping to the right with a slight bend in your knees.

3. Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side. 

4. Repeat this movement for the desired number of reps.

NEXT:  Single-Leg romanian deadlift

 


 

Single-Leg Romanian deadlift

powerworkout-brooke-romaniandeadlift.jpg

 

1. Assume a single-leg stance. Hold a dumbbell in the opposite hand of the supporting leg. Keep the back straight and the torso tight. Look straight ahead with the shoulder blades retracted.

2. Lower the upper body by bending at the hip. Keep the back straight.  Lower the dumbbell down the thigh and shin of the supporting leg. Push the hips back and slightly bend the knee during the descent.  

3. Swing the free leg back so it stays in line with the torso. Lower the upper body until a mild stretch is felt in the hamstrings. Return to the starting position.

4. Perform the prescribed number of repetitions and switch sides. Focus on pushing the hips back and not on bending at the hips. The movement occurs at hip level. Keep the spine neutrally aligned throughout the entire exercise.

NEXT: Stationary lunge to overhead press

 


Stationary lunge to overhead press

 

powerworkout-brooke-overheadpress.jpg

 

1. Stand tall with your feet hip-distance apart and dumbbells parallel overhead. Step left foot behind you, keeping heel off the ground.

2. Bending knees, lower your body toward the floor as you bring the weights down to a 90-degree angle. Both legs should bend to a 90-degree angle at the bottom of the lunge.

3. Straighten legs back to standing as you raise dumbbells back to overhead position. Repeat for desired number of reps and switch feet.

NEXT: Box Jumps


 

 

powerworkout-brooke-boxjumps.jpg

 

1. Begin with a box of an appropriate height 30 to 60 cm in front of you. Stand with your feet shoulder-width apart. This will be your starting position.

2. Perform a short squat in preparation for jumping, swinging your arms behind you.

3. Rebound out of this position, extending through the hips, knees and ankles to jump as high as possible. Swing your arms forward and up.

4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

 

NEXT: Target your core with these three exercises. 

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Low carb chocolate cake recipe

 

Treat yourself with this refined sugar-free, low carb dessert by organic, natural and low-calorie sweetener Natvia. 

Ingredients (makes 16)

  • ½ cup cocoa powder
  • ½ cup boiling water
  • ⅔ cup Natvia
  • 3 eggs
  • ¾ cup coconut oil, melted
  • 1 ⅔ cup almond meal
  • ½ tsp baking soda

Method 

1. Preheat oven to 170°C and line and grease a round cake pan.

2. Combine cocoa powder, boiling water and Natvia and mix until combined.

3. Whisk eggs until light and fluffy and a pale yellow.

4. Add coconut oil and mix until combined.

5. Add flour and baking soda and mix until combined.

6. Add cocoa mixture and mix until combined.

7. Pour into cake pan and bake for 30 to 40 minutes until set.

NEXT: Try this protein cheesecake for another delicious treat.

 

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