Core blast with Tiffiny Hall

 

Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.

 

 

GEAR: none!

GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)

1. V-snap to push-up with a sexy roll

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor. 

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap! 

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn. 

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

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2. Plank butt kicks

This move not only builds strength through the core, but by adding the butt kicks you’re getting a hit of cardio. You can see why this is one of my faves!

» Start in a planking position on your forearms and elbows, butt down and hips up.

» Your body should form a straight line from shoulders to ankles like, well, a plank.

» Engage your core by sucking your belly button into your spine. If you’re on struggle street, don’t drop your hips or arch your back, simply push your butt up to the sky.

» Hold and add the special ingredient: butt kicks! One leg at a time, bring your foot up to your butt, kick it, then lower your foot back to the ground. Alternate legs, go as fast as you can, but don’t lose that planking form!

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3. Guard sit-up with jab, cross punches

This is the ab-solute best move for strengthening your core, while the cross body punches work the oblique muscles too. And you know what they say (well, what I say at least), tight obliques will cinch in that waist – like a belt.

» Start on your back with your feet together (heels touching), tucked up towards your butt and your knees pointing to the side – like a butterfly. 

» Keeping your guard up to your chin, perform a sit-up. As your shoulders pass over your hips, reach one arm across your body in a punch, then the other arm.

» Curl your spine back down to the floor, making sure you keep your belly button pulled into your spine.

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4. Round-the-world guard sit-ups 

We use this one in taekwondo for ground self-defence, but it’s an awesome ab/cardio workout too – who knew! Make sure you keep your belly button stapled to your spine to engage the core. And no cheating! That means hands kept firm in guard position rather than using them for momentum. 

» Lie on your back with your guard up and raise your knees up to your chest.

» Lift your hips and lead with your butt to pivot your hips to one side.

» Continue to lift your hips, pivot your butt to the side and crunch the abs in a circular motion so that you wind around. And don’t forget to breathe (exhale as you crunch)!

» Complete one 360-degree round of these, then onto anticlockwise.

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5. High knees with boxing oblique twists

Twisting through the trunk helps to slim the waist and work the core and obliques so you achieve beautiful curves through the midsection, while high knees make this move cardio – so you strengthen your abs while burning belly fat. Win, win!

» Hands in a guard position, snug under your chin, elbows pointing to your hips and your forearms facing the front. Run on the spot, lifting your knees up high to your belly button. 

» Now, add in upper-body twists side to side so your elbow meets the opposite knee.

Remember: knees high, hips forward and most importantly, pull the belly button into your spine to switch on your core. Now lift those knees soldier, high like your heart rate! 

NEXT: Looking for more high-intensity workouts? Try this gym free workout today.

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Top tips for a pain-free Brazilian wax

 

Before you head to your next Brazilian appointment, prepare yourself with these simple tips and avoid the discomfort. 

» Avoid coffee before your appointment. This stimulant can make the waxing more uncomfortable. 

» Exfoliate and moisturise the area regularly. Dry skin and clogged pores will lead to ingrown hairs.

» Exfoliate before your appointment.

» Do not exercise after your waxing appointment as you will risk getting ingrown hairs. 

» Wear cotton underwear and loose, breathable clothing when possible to avoid the risk of in-growns, particularly immediately following your appointment.

» Do not pick ingrowns. You’re at greater risk of scarring and infection. 

» Apply a diluted tea tree solution to ingrown hairs. Other topical solutions are available from your chemist. 

» Moisturisers or oils with lavender or tea tree are great for regular use to maintain smooth skin as well as to treat and prevent ingrown hairs.

» If you’re attempting to wax at home, patch test first to ensure against irritation by any of the ingredients. 

» Pull swiftly against the direction of hair growth while holding skin tight. 

» Do not wax over the same area twice. 

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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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Weekend fruit toast recipe

 

Kick-start your day with this delicious breakfast recipe by January 2017 cover model Tiffiny Hall. 

 

Ingredients (Serves 2 // Prep: 5 min // Cook: 2 min)

• 1 tbsp tahini
• 1 tsp honey
• 1 tbsp water
• 100g fresh ricotta
• ¼ tsp ground cinnamon
• 1 tsp chia seeds
• 2 slices wholegrain (or gluten-free) bread
• 1 banana, thinly sliced
• ⅓ punnet strawberries, hulled and thinly sliced
• ¼ cup blueberries

Method

1. In a small bowl, combine tahini, honey and water together until smooth and set aside.

2. Combine the ricotta, cinnamon and chia seeds to form a creamy spread.

3. Toast wholegrain bread in toaster for 1–2 minutes or until golden.

4. Lay toast flat, spread with ricotta mix then top with fresh fruit. Drizzle tahini sauce over the top and serve. 

NEXT: Try this coconut chia pudding for another healthy breakfast idea... or dessert!

 

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3 healthy ice-cream recipes to keep you cool in summer

 

Our friends at Pureharvest know a thing or two about delicious, healthy treats. Here are 3 top ice-cream recipes to keep you cool in the warmer months.

1. Vegan choc ice-cream

With only two ingredients, this vegan chocolate ice-cream is so simple to make and deliciously creamy. No refined sweeteners or dairy in sight, they are made with the goodness of organic coconut cream and Coco². 

Ingredients (serves 6)

• 400 ml organic coconut cream
• 200 g Pureharvest Coco² Original

Method

1. Chill the coconut cream in the freezer for about 15 minutes.

2. Without mixing the contents of the can, scoop out the cream part on top and place in a medium sized bowl. Leave the clear liquid for another use.

3. Add the 200g Coco² to the coconut cream and whisk until well combine, light and fluffy

4. Using a small spoon fill each paddle pop mould with the mixture. Gently tap on the counter to make sure there are no air pockets

5. Place in the freezer for at least 4 hours, preferably overnight

Optional: coat with chopped roasted almonds or coconut 

Enjoy!

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2. Granola & coconut yogurt popsicles

 

 

A healthy take on the traditional popsicle, these dairy free treats will be a hit among the kids and bigger kids.

 

Ingredients (serves 4)

• 1 1/2 cups Granola

• 1 1/2 cups coconut yogurt

Method

1. Prepare the granola. Alternatively you can use your favourite store bought granola if you are tight on time

2. Spoon 1 - 2 tablespoons of coconut yogurt into the bottom of your popsicle moulds

3. Sprinkle 1 - 2 tablespoons of granola on top of the yogurt

4. Repeat steps 1 and 2 until you have completely filled the popsicle moulds

5. Stick a wooden popsicle stick into each mould.

6. Freeze for at least 4 hours.

7. To remove the popsicles easily from the moulds run under hot water water so that they slide out easily.

 

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3. Rhubarb & coconut ice-cream 

 

Is sorbet more your thing? You're in luck! The tangy rhubarb paired with coconut in this recipe is a match made in summer heaven. 

 

Ingredients (8-10)

• 1 bunch Rhubarb
• 2/3 cup Pureharvest Rice Malt Syrup
• 2 tbsp Water
• 400 ml Coconut cream

Method

1. Remove the leaves and chop the rhubarb into small chunks

2. Place into a saucepan along with rice malt syrup and water

3. Cook on a medium-low heat for 10 - 15 minutes. Keep an eye on it and if it starts boiling reduce the heat to low

4. Remove from the heat and stir through the coconut cream

5. Pour into a freezer friendly container and freeze for least 4 hours, preferably overnight.

 

Fancy more healthy treats? Head to the Purehavest website for more delicious recipes. Head over to their Instagram @pureharvest for a seriously delicious spread of treats.

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Kiss me cookie recipe

 

Feeding for chocolate this Valentine's Day? Satisfy your cravings with these kiss me cookies by Heidi Cannon.

Ingredients (makes 15)

• 1 scoop vanilla protein powder
• ½ cup coconut flour
• 1 tsp baking soda
• 1 tsp vanilla extract
• ⅔ cup coconut milk
• ¼ cup almond butter
• 15 Hershey’s Kisses

Method

1. In a mixing bowl blend all dry ingredients. 

2. In separate bowl mix all wet ingredients, fold in dry and roll into 1-inch cookie balls. Place cookies on non-stick baking sheet and preheat oven to 1800C. With your finger, gently press a small indent for the chocolate kiss, place in oven for 2 minutes. Remove and place kisses into centre of each cookie. Return to oven for 3 minutes. 

Per cookie

protein 3.73g // kJ 445 //  fat 7.1g // carbs 7.3g

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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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Chocolate mini pronuts recipe

 

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

• 4 tbsp flour of choice (if using coconut flour, reduce quantity and increase milk to offset extra absorbency)
• 4 tbsp hazelnut meal
• 1 tbsp coconut sugar
• ¼ cup water
• 2 tbsp coconut milk (lite)
• 2 scoops (60 g) chocolate or mocha whey protein powder
• 1 egg
• 1 tsp vanilla essence
• 70 g dark organic chocolate, melted
• 1 tbsp coconut oil, melted 
• 1 tsp baking powder
• 2 tbsp cocoa powder

 

Toppings

Chocolate

• 100 g dark chocolate, melted
• 2 tbsp coconut oil, melted
• 1 scoop (30 g) whey hot chocolate

Vanilla 

• 1 scoop (30g) vanilla whey 
• 4 tbsp coconut oil, melted
• 2 tbsp water

Peanut butter

• 5 tbsp high-protein peanut butter powder (we used The Nutty Whey) 
• 2 tbsp coconut oil,
• melted 
• 2 tbsp water
  

 

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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8 move booty workout

 

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 

 

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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 

 

 

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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 

 

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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 

 

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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 

 

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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 

 

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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.

 

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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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4-week full body circuit by Nichelle Laus

 

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

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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

 

 

 

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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

 

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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

 

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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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