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Busy day? This easy, healthy baked chicken recipe is a mid-week mealtime favourite. You’ll have dinner and leftover lunch sorted. Serves 2 INGREDIENTS 2 free range chicken breast fillets 2 garlic cloves, crushed 200g vine-ripened cherry tomatoes ½ cup mixed olives, pitted 1 bunch of asparagus 1 lemon, cut in half + 1 tbs lemon […]

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Whether you have just started training for your first ever fun run or you’re an experienced distance runner, your body will benefit from striking a few yoga poses. Here, we explore how yoga complements your training, and share an easy sequence that you can do at home. WHY IS YOGA FOR RUNNERS RECOMMENDED? Pounding the […]

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Our trainers often get asked whether there’s any difference between strength training and bodybuilding. Is a person who aspires to Arnie proportions on the same training regime as someone who wants to lift for Australia? The short answer: no. But it’s a little more complex than that. Whether you want to gain muscle or gain […]

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With Apple Watch Series 3, you have a world of health and fitness possibilities right on your wrist. Instead of chewing up irreplaceable moments of your time on mindless games and social networks, start using apps designed by health experts to help you improve all aspects of your life. Question is, which ones should you use? Our […]

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Every year, we say we won’t indulge … but those delicious eggs and bunnies beckon. Before we know it, there’s a colourful pile of foil on our lap and a cloud of guilt in our minds. To banish the guilt, personal trainer Brianna from Fitness First Bond St (Sydney CBD) has designed this 30 minute […]

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Fluff, moist and tender with the perfect amount of sweetness. Want more do you want in a muffin? These whole grain muffins are the closest thing to eating cake while getting a healthy dose of fibre and antioxidants. Spelt has higher levels of protein, fibre, vitamin B2 compared to wheat. The carbohydrates and vitamin B6 […]

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Exercise can hurt, particularly if you’ve been out of action for a while. While gritting your teeth and repeating the mantra ‘no pain, no gain’ might get you so far, using your big human cerebrum might just get you the rest of the way.      1. FIND YOUR ‘WHY’, ‘WHAT’ AND ‘HOW’ Think. To […]

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We’ve​ ​all​ ​been​ ​there.​ ​You’ve​ ​packed​ ​your​ ​bag​ ​ready​ ​for​ ​the​ ​gym,​ ​head​ ​to​ ​the​ ​change​ ​room​ ​to​ ​get changed​ ​-​ ​only​ ​to​ ​notice​ ​that​ ​offensive​ ​workout​ ​smell.​ ​Didn’t​ ​I​ ​just​ ​wash​ ​this​ ​tank?​ ​Yes,​ ​you​ ​did.   That​ ​dreaded​ ​workout​ ​stench​ ​is​ ​a​ ​universal​ ​phenomenon,​ ​an​ ​enemy​ ​feared​ ​by​ ​gym​ ​goers​ ​the​ ​world over.​ […]

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Looking for a nourishing, guilt-free treat? This gluten free choc and nut slice is rich in fibre, Omega-3 fats and antioxidants and makes a perfect protein-rich snack on the go.     INGREDIENTS 1 cup Almonds, roughly chopped  ¼ cup Linseeds 1 cup Pepitas (Pumpkin Seeds) 1 cup Puffed Quinoa* 1/3 cup Honey (or desired sweetener) […]

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