Jess Sepel's FebFast tips

 

We chat to clinical nutritionist Jess Sepel on how to stay on track this FebFast - are you up for the challenge?

 

The festive season is over, the January hangover has slowly subsided and it’s time to rekindle the healthy routine you’ve been avoiding so far in 2016.

Lacking motivation? The annual Febfast event encourages a month-long pause from alcohol and sugar, while raising money for underprivileged youth. Enter as a team or go it alone; just use it as an opportunity to give your body a break from the vino and the sweets for a good cause.

We spoke to clinical nutritionist and all-round health guru Jess Sepel to get her tips and tricks on how to stay on track for the challenge.

Stay hydrated

Make sure you’re drinking your two litres of water every day. If this isn’t exciting enough for you, swap to a few glasses of sparkling water with fresh lemon or lime, or freeze your favourite fruits into ice cubes and pop them in your drink. Not only is this refreshing on a hot day, but the fruit infuses as the ice melts for the sweetener taste (minus the calories).

Eat your protein

Protein keeps you fuller for longer, and it doesn't necessarily have to come in the form of red meat, chicken or eggs. Potatoes, chia seeds, green peas and rice are examples of foods also high in protein.

Snack pre-party

Have a satiating snack before you head out to a celebratory event so that you don’t find yourself starving and turning to foods you wouldn’t normally eat. My favourite snack options before heading out are hummus and vegie sticks, coconut yoghurt or Greek yoghurt topped with berries and sugar-free granola, or chopped apple with almond butter.

Be balanced

If you do indulge, don’t feel it has to be an ‘all or nothing’ affair. Let yourself enjoy a few treats occasionally and remember that your body can handle unhealthy foods in small amounts. Trust yourself.

Get active

Use Febfast as an opportunity to wake up early on the weekend and go for a run, practice yoga outside as the sun rises or even just take the dog for a stroll around the block. Physical activity in the morning before you start your day will kick start your endorphins and leave you feeling awake and energised.

Prioritise your health

Prioritise your physical and mental wellbeing by making a conscious decision to balance your fun – enjoy activities that aren’t centred on drinking or alcohol. Go to brunch with your besties, take a walk along the coast with your family or have a booze-free picnic.

Register and find out more today.

NEXT: Find out how alcohol affects you.

 

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Rebecca Malone: January 2016 Bodyblitz Winner

 

 

 

 

Being a mother of two and a full-time student, making time for fitness wasn’t easy for Rebecca Malone. But with the support of her family and a rekindled love of the weights room, she’s celebrating the new year with some amazing results.

When I started this challenge I weighed the most I have ever weighed at any point in my lifetime – including both times when I was pregnant! But losing weight wasn’t my main goal; it was to increase energy and vitality and improve my overall health. My kids were the biggest motivation for me; I wanted to be a positive role model to them and show them that, even if you have setbacks or make mistakes, it is still possible to turn things around with focus, time and effort.

I have always liked eating healthy meals and being physically active but in recent years I have often lacked the energy and motivation to prepare the meals or make it to the gym. My ‘inner voice’ would say, “It’s not worth the effort”, so my new motto is “I am worth the effort”. I found weight training easy to get back into because I love how it makes me feel, but cardio was my biggest challenge. I couldn’t run at the beginning of the challenge because of the pain that it caused to my knees and lower back. Instead I went bike riding as often as I could and over time, as I lost weight, I found that I was able to run again without pain.

The biggest change that I have noticed is that I have more energy and greater clarity of thought. I have also noticed that I have improved digestion, better sleep, increased sex drive, and I feel happier overall.

Hit next to see how she did it!

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On overcoming challenges:
While completing this challenge I was also studying lab science full time. For safety reasons we’re not allowed to bring any food into the lab room, and sometimes I’d need to stay in the lab room from 9am to 1pm without breaks. The natural temptation after such a long time without food was to eat just about anything regardless of its nutritional value. It didn’t take me long to realise that I needed to adapt and prepare for these days; so whenever I anticipated that we were likely to have an extended lab session, I made sure that I had a little extra food for breakfast.

On workout motivation:
I noticed that there were certain exercises that I did at the gym that made me feel pumped when I got home and for hours afterwards. This feeling kept me motivated and wanting to get back to the gym. My favourite exercise is bent-over rows for my back.

On food swaps:
Apart from the sugar cravings that I experienced for the first five to seven days, transitioning to a healthier eating plan was much easier than I expected. My husband is equally passionate about eating healthy, and my kids were very supportive and willing to try new foods and snacks, so that part was easy. For the most part we all ate the same foods. My oldest son, Isaac, 11, loves roasted Brussels sprouts and Josh, 8, was a big fan of my roasted kale chips, so I included these foods along with a lot of spices to keep things interesting.

On treats:
On Saturday afternoon I would enjoy two pieces of dark chocolate with a warm cup of tea and on Sundays I would treat myself to half a glass of red wine.

On measurements:
During the initial three weeks, my weight loss was consistent but on week four I did all the same things and didn’t lose any weight whatsoever. I felt like I was letting myself down but my naturopath was very encouraging and, in the end, it really wasn’t a big deal. I am very happy with my after measurements and definitely plan to keep going!

On goals:
My long-term goal is to get back to size 10-to-12 clothes, and along the way I intend to have fun being active with my family. I would like to run a faster time than my boys, but I don’t like my chances!

WHAT I ATE:
Breakfast: 1/3 cup muesli, two tbsp yoghurt, 1/3 cup warmed berries and ½ tbsp chia seeds
Morning snack: Two corn thins with avocado and cracked pepper and apple
Lunch: Two hard-boiled eggs and a large salad with baby spinach, lettuce, carrot and beetroot, dressed with olive oil and lemon juice
Afternoon snack: A protein ball or bar
Dinner: Skinless chicken breast served on sweet potato and butternut pumpkin mash, topped with steamed bok choy and green beans.

WHAT I DID:
Monday: 10 to 40 minutes of treadmill cardio
Tuesday: Weight training (upper body)
Wednesday: 10 to 40 minutes of cardio (spin bike or rower)
Thursday: Weight training (lower body)
Friday: Rest day
Saturday: Five-kilometre run (outdoors)
Sunday: Core workout and stretches

Congratulations Rebecca! Are you up for the challenge? Kick start your fitness journey with the 12-week challenge.

 

 

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9 fitstagrams to follow now

A day in the life of Emily Skye

 

We chat to our January cover model, Emily Skye about what she loves about exercising, how she relaxes and a day in her shoes.

 

MOVE
I love how exercising makes me feel – mentally and physically. When you reach a point where you’re happy with your fitness level, you can just maintain it, which is a lot easier than when you’re starting. I encourage people to think of this when they feel like giving up. I love training my legs and glutes because it’s always challenging and has me almost crawling out of the gym – I love that feeling! My favourite exercises are squats, deadlifts, lunges, glute lunges, step-ups, glute bridges, hip thrusts, glute kickbacks and crab walks with an exercise band. Listening to Bullet for My Valentine, Three Days Grace, Alter Bridge, Taylor Swift and Beyoncé motivates me.

 

EAT
I’ve learned that my body is incredible, smart and strong – provided I eat nutritious food and exercise. I eat food that provides my body with enough protein, fats and carbs and plenty of vitamins and minerals; I don’t worry about counting calories or macros. I eat lots of fresh organic vegetables – leafy greens, salmon and blueberries are some of my favourite foods that are anti-inflammatory and full of nutrients. Breakfast and lunch are usually fish or chicken and vegies, dinner might be brown rice or vegies and chicken curry and in the evening I have a green smoothie.

 

BE
To step back from the crazy pace, I’ll turn off my phone and laptop and go for a walk, visit the steam room, lie on the beach or get a coffee or herbal tea and relax. When I’m my most relaxed and happiest is actually when I’m at the gym training as it takes my mind off everything.

 

ASPIRE
There is no typical day in my life anymore! I wake up, eat and get into creating content; I take photos, film workouts, film motivational videos, write posts, reply to comments on my social media pages, etc. I’ll usually then touch base with my team and discuss upcoming campaigns and products for my business before lunch.Next I’ll meet with my manager and we’ll go over upcoming press, partnerships and travel; I usually fly somewhere once a week. Then I go to the gym, come home and have dinner and try to relax in the steam room for 20 minutes. I do more work at night and wind down by watching TV or a movie. I will usually do some stretches before responding to as many people as I can across my pages before going to bed

 

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Smores protein cup

 

Looking for drool-worthy recovery snacks? Try this smores protein cup recipe for a healthy treat.

 

What you'll need (makes 1)

• 1 ½ scoops chocolate protein powder
• 1 tbsp cacao
• 2 tbsp melted marshmallow (or marshmallow fluff)
• ½ digestive biscuit
• Water

What you'll do

Combine protein and cacao with one to two tablespoons of water to create a thick pudding. Lightly grease a small, round plastic container with coconut oil (this will be your serving dish). Place half the mixture into the cup and place the biscuit on top. Freeze for 10 to 20 minutes. Remove from freezer and top with melted marshmallow before pouring remaining protein pudding on top. Freeze for another 20 to 30 minutes. Macros are for the entire portion but you can also divide the mixture into two or three using a mini muffin tin.

 

Recipe by Kyla Gagnon of Insideout Fitness Victoria.

Check out our recipes section for more healthy treats.

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Nut butters uncovered

 

They're 'good fats' but how healthy are the various nut butters? Dietitian Melanie McGrice debunks the spreads.

 

“Nut butters are a good source of protein and good fats, some better than others! Try and pick a nut butter without too much oil, salt or sugar added,” says McGrice. “Many people use nut butter and butter together; it’s better to use one or the other.”

Raw vs roasted
Roasting nuts changes their flavour, but apparently not their nutrition. Raw nuts tend to have slightly less rich and toasty flavours than roasted nuts, so many commercial nut butters use a roasted product. “Roasting doesn’t affect the nuts themselves, but when they roast the nuts, they are often roasted in oil, increasing the fat content,” says McGrice. According to Nutrition Australia, nuts are capable of absorbing two to five per cent of the oil they are cooked in. Roasting nuts also takes out some moisture content, concentrating the nutrients.

‘No added’ vs natural
While both ‘no added’ and natural nut butters are better for you than traditional nut butters, a ‘natural’ label implies that your nut butter is free from preservatives, stabilisers, sugar and salt – i.e. it’s literally 100 per cent nuts. Whereas a ‘no added’ nut butter means you still get peanuts, vegetables oils and preservatives, sans the sugar and salt.

Peanut butter
Peanuts are higher in protein than most nuts and a source of vitamin E and good fats. Traditional peanut butters have a paste-like texture and a rich, sweet and salty flavour. Natural, or pure state, nut butters tend to be drier than commercial butters.

Almond butter
Almonds are low in cholesterol and a good source of magnesium, manganese and good fats. They are also rich in calcium and vitamin E. Almond butter tends to have a more mellow and fresh taste than peanut butters, and their consistency tends to be looser and coarser.

Macadamia butter
Macadamias are quite low in protein compared to most nuts, but are uniquely high in monounsaturated fats (the most of all nuts). They can lower cholesterol and contain thiamine and manganese. Macadamia butter tends to be thinner and oiler than peanut butter, and has a rich and almost fruity taste.

Cashew butter
Cashews are a good source of iron and magnesium and also have a low glycaemic index. Cashew butters usually have a pasty texture and a sweet and rich flavour.

Walnut Butter
Walnuts have been proven to boost brain function and reduce cholesterol. They contain omega-3 fats as well as folate and fibre. Walnut butter tends to be crumbly and less soft and spreadable than other nut butters. It can have an intense woody or ‘green’ taste.

Coconut butter
Clean eating uber-star coconut butter can be subbed in for butter as a spread and used in stir-fries. While the dietetic jury’s hung on just where it ranks in the health stakes, it was recently found to be preferable to polyunsaturated soybean oil despite being saturated fat. A University of California study found that replacing coconut oil with soybean oil caused more weight gain, adiposity, diabetes and insulin resistance.

NEXT: Check more healthy fats to include in your healthy eating regime.

 

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Vegetarian protein picks

Make your vegetarian lifestyle easy with these foods ideas.

Eating out

At a vego buffet, add more tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein.

The alternatives

Look for modified versions of your favourite meals. In the era of mainstream meat-freeism, resorts and retreats are responding with vego takes on meaty faves – think sushi hand rolls made with water chestnuts, lasagne made with chopped mushrooms and eggplant strips in lieu of antipasto meats.

Non-vegan options

Assuming you’re not vegan, seek out vego options with animal products – quiches and frittatas loaded with vegies are well balanced with ample protein and fibre for fullness and muscle retention. Lentil burgers are good too.

Spice up your life

Seek out options seasoned with spices; flavoured food will provide interest and stop you thinking about the meat you’re missing. Try cuisines from different cultures – Greek, Indian, Turkish, and Moroccan.

NEXT: Follow our 10 step guide to clean eating to kick start your journey.

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Red velvet cake fudge protein bar

 

Ditch the sugary treats for this decadent homemade protein bar.

 

What you'll need (makes 10 bars)

• 165 g (2⁄3 cup) roasted beetroot puree* (see instructions below)
• 128 g (½ cup) raw almond butter
• 135 g (½ cup + 1 tbsp) unsweetened vanilla almond milk
• 1 tbsp natural butter flavour
• 1½ tsp vanilla crème-flavoured liquid stevia extract
• 210 g (12⁄3 cups, lightly packed) chocolate brown rice protein powder
• 80 g (2⁄3 cup) oat flour
• ¼ tsp salt

Chocolate Coating:

• 170 g bittersweet chocolate (70% cacao), melted

What you'll do

For the roasted beetroot puree:
Preheat your oven to 180°C. Rinse and gently scrub two fist-sized beets, then wrap them completely in foil. Place the beets in a 22 x 22 cm brownie pan and bake for about 1½ hours, or until a fork pierces the beets with ease.
Remove the beets from the oven, carefully unwrap the foil and let sit until it’s cool enough to handle. Use a knife to scrape off the beet skins (they will fall off easily).
Chop the beetroots into chunks and place in a food processor. Puree until completely smooth.

*Using canned or prepackaged cooked beets will not provide the same vibrant red color as using freshly roasted beets…the bars will turn out brown. For the best results, use freshly roasted beetroot puree!

For the protein bars:
Line a 20 x 20 cm brownie pan with parchment paper. Set aside.
In an electric stand mixer bowl fitted with a beater attachment, add the beet puree, almond butter, almond milk, butter flavor and stevia extract. Mix on low speed while you prepare the dry ingredients.
In a medium-sized mixing bowl, whisk together the protein powder, oat flour and salt. Turn off the stand mixer and dump in the dry ingredients. Return mixer to low speed and mix until the dry ingredients are fully incorporated. Scrape down the sides of the bowl if necessary. Mixture should be thick and fudgy, like cookie dough.
Scoop the mixture into the prepared brownie pan and flatten. Tightly cover the pan with plastic wrap and refrigerate overnight.
Once set, lift the mixture out of the pan. Slice into 10 bars.

For the chocolate coating:
With a large spoon, ladle the melted chocolate over the protein bars. Try to encase the entire protein bar with chocolate, but it doesn’t have to be perfect.
Refrigerate until firm (about 1 hour). Individually wrap the protein bars in plastic sandwich baggies and refrigerate to store (keeps for 1 week).

Recipe by Jessica Stier featured in DIY Protein Bars.

NEXT: Up for more interesting sweet treats? Try the coconut bliss balls for an easy bite on-the-go.

 

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How to reduce fluid retention

 

Do you suffer from bloating and puffiness? Fluid retention could be the culprit and here's how you can naturally prevent it.

According to naturopath Rebekah Russell from Blackmores Australia, the following may help reduce fluid retention:

Dandelion leaf: This has been used traditionally for hundreds of years for its diuretic action. It can be enjoyed as a tea.

Vitamin B6: This may help relieve fluid retention and other symptoms of premenstrual syndrome, including breast tenderness, mood changes, irritability and fatigue.

A broad-spectrum multivitamin: This ensures you meet the daily requirements of vitamins such as B1 (thiamine), B6, B5, D3, and the mineral calcium. These nutrients all aid body processes that are important for removing excess fluid.

Grape seed extract: Studies show this can help in the management of fluid retention associated with venous insufficiency, premenstrual syndrome, and the use of hormonal replacement therapy (HRT). It also helps relieve fluid retention, heaviness, pain and itching of the legs.

Ginkgo biloba: This is traditionally used to improve peripheral circulation (to the legs and other extremities), so it can be beneficial for people who experience fluid retention as a symptom of varicose veins.

NEXT: Fuel your body for exercise.

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Combat workplace stress

 

Prevent workplace stress with these simple tactics.

• Take active breaks from work or niggling problems to let your brain get its stuff together. Try getting up and walking away from the site of the problem; you may just have an ‘aha’ moment.
• Fix your posture. Standing tall can boost confidence and tell colleagues you’re on your game.
• Curate facial expressions – not so much to send a message to others as to fire up feelgood neural networks. Smiling activates the pathways your brain associates with feeling happy; fake it ’ til you make it.
• Stage dress rehearsals. If you’re giving a nerve-jangling preso, practice in the conditions you’ll face on the day. Recruit trusted colleagues so you’re used to dealing with interruptions or reactions that could otherwise throw you.
• Journal. Physically scribbling your worries can boost performance and downplay stress.
• Exercise outside. Even if you’re hellbent on lifting heavy, make one or two workouts a walk outdoors, which has been shown to improve attention and focus.
• Meditate. Even a few minutes a day can quell anxiety and strengthen self-control.

Writer: Human performance expert Prof Sian Beilock, from her book How the Body Knows Its Mind.

Next: Learn how to switch off after work.

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Fitness motivation with Rachael Attard

 

It's all about enjoying your workouts so it doesn't feel like a chore for personal trainer, model and nutritionist Rachal Attard. Take note of her motivation tips and health advice and be on your way to a better you.

 

Rachael Attard is all about teaching women how to “live healthier, exercise the right way and not starve their bodies to lose weight”. An advocate of balance, which extends to seriously delicious raw treats if her Insti is anything to go by (#cleaneating), Attard’s resolutions include joining a yoga studio and not gaining weight over winter. “My training is always very intense, so I think a bit of yoga is just what I need,” she says. “And, yes, winter weight gain happens to me too!”

Her hot tips

Narrow it down
“Most people make their resolutions too broad. The more specific, the more likely you are to stick to it. For example, goals like ‘I want to get in the best shape ever’ or ‘I want to stop eating so much chocolate’ are too broad. Make sure it is measurable and has a time frame. Good examples are: I want to go to the gym four times per week, I want to lose two dress sizes by a certain date or I want to run a half marathon.”

No excuses
“I hear people say ‘I’m going to Melbourne for the weekend and I know I’m going to eat bad so I’ll start after that’ or ‘I’ve been working a lot and haven’t had time to exercise’, but these things shouldn’t matter. Having a routine and making it a part of your daily life makes it a lot easier to achieve your goals.”

Track your progress
“Keeping a food and exercise diary is a great way. I get clients to write down the exercise that they did and to rate their nutrition out of 100 each day of the week. It helps keep them more motivated and accountable.”

Motivation hacks

Pair up
“Get yourself a workout buddy – it makes training more fun and you’ll be a lot less likely to skip workouts.”

Any workout works
“Often when I don't feel like training it's because I don’t feel like doing something super strenuous, so I talk myself into just going for a walk; it’s easy but so great for you! And once I start walking, I’ll be in the mood to exercise and I’ll start running or do some type of circuit. If not, then I went for a walk and that’s good enough for me!”

Mix it up
“I personally love trying different workouts and can get bored doing the same thing for weeks. My favourite thing to do at the moment is handstands against a wall. They’re such a great exercise for your upper body and core, and they’re fun! I do them in between sets and hold as long as I can.”

Fit focus 2016

“I plan to do a lot of travelling in 2016, so my focus will be on exercises that are easy to do at home and while travelling. I have been looking into small gym accessories that I can take with me such as skipping ropes, sliders and ankle weights – there are some really cool exercises you can do with these! I will be posting some workout videos on my travels to show you all how I’m keeping fit.”

NEXT: Challenge yourself with this ab and core workout by Emily Skye.

 

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Coconut bliss balls

 

Satisfy your sweet tooth with these coconut bliss balls!

What you'll need

• 1 cup pitted or fresh dates
• ¼ cup raw almonds
• 1 cup walnuts
• 5 pitted prunes
• 2 scoops natural protein powder
• 1 chopped protein bar (optional)
• Shredded coconut
• 2 tbsp chia seeds
• Lime zest

What you'll do

Place all the ingredients in a food processor and blend until smooth. Add a touch of filtered water and some squeezed lime juice until you get the consistency right. It should be sticky and not too dry, making it easy to roll into a ball. Scoop a tablespoon out at a time, roll into a ball then roll in either sesame seeds or shredded coconut. Place in fridge or freezer and enjoy!

Hot tip: It’s a good idea to soak the nuts and dates overnight to make them easier to blend – or even 15 minutes in hot water.

Recipes extracted from Nikki Fogden-Moore’s new book, Vitality.

NEXT: Superberry Chocolate Tarts

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The health benefits of nuts

It's not all bad news when it comes to debunking the benefits of nuts. Go nuts but remember moderation is key!

Almonds
CASE: 50 g has as much calcium as half a glass of milk
Almonds are the desk snack du jour. Here’s why. A 50 g serve of almonds contains as much calcium as half a glass of milk and supplies about 130 per cent of daily vitamin E requirements (more vit E than any other nut). What’s more, their betasitosterol can block the absorption of cholesterol.

Brazil nuts
CASE: Just two nuts contains your RDI of antioxidant selenium
Forget that they’re 62 per cent fat (but remember most of it is polyunsaturated) – just two of these pearlers will meet your RDI for selenium, an antioxidant depleted in many soils. Magnesium and calcium are also in the mix.

Cashews
CASE: The most iron and zinc you’ll find in a plant source. Cashews, which make a gorgeous vegan cheese, are also a great source of folate.

Chestnuts
CASE: Low kilojoules, high fibre
The low-kilojoule wild card in the nut camp (try 214 kJ for 30 g), these floury morsels are chockers with fibre and gluten free. While they’re staples of mountain roadsides in winter, chestnuts come frozen year round.

Coconuts
CASE: Potassium to replace electrolytes after working out
Sure is (a nut), but not quite as nutritionally virtuous as its miniature cousins. Instead, coconut comes into its own in the sporting arena, with coconut water being added to fitness supplements and electrolyte replacement drinks.

Hazelnuts
CASE: Low fat and packed with B vits
Want to save a few grams of fat (even though they’re goodies)? Hit up a hazelnut, with just 36 per cent fat. The anchors of Nutella also ferry vitamins E and B6, thiamine, niacin, folic acid and calcium.  

Macadamias
CASE: No cholesterol
They may be 70 per cent fat, but 80 per cent of it is monounsaturated (good), and they’ve got zero cholesterol.

Peanuts
CASE: 25 per cent protein  
The game’s up: peanuts aren’t nuts – they’re legumes. They therefore rival beans and peas in the protein stakes, comprising almost a quarter protein. They are 49 per cent fat, which isn’t bad for a nut, and deliver bonus fibre and calcium.

Pecans
CASE: Plant source of alpha linolenic acid for omega-3s
Few plant sources can claim this, so it’s worth taking notice of pecans’ ALA. It might aid blood flow and heart health (and anyway, the ‘can makes a smackin’ pie filling).

Pistachios
CASE: Cholesterol combatant extraordinaires pistachios provide plant sterols that can block cholesterol absorption. They’re also among the best nuts for potassium and protein, and vitamin A precursor beta-carotene.

Walnuts
CASE: Omega-3s
Like pecans, walnuts boast alpha linolenic acid, which can keep blood flowing freely and assist with maintaining heart health as well as facilitating brain function. You know what they say about foods that look like brains…

Head on over and read more about other healthy fats for a balanced diet.

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7 tips for workout success

WH&F head trainer Nikki Fogden-Moore shares her tips for workout success.

1.    Find exercises you love
2.    Mix up the order of things
3.    Take your gym outdoors
4.    Bring a friend and put an interval timer on your phone
5.    Pump up the sounds
6.    Be grateful that you’re able to plan and create the body and the life you want. Gratitude for where you are at now is integral to getting to where you want to be. If you are constantly telling yourself you’re not fit, healthy and happy enough, it will manifest. Focus on the positive.
7.    REALLY commit to a healthy mind as well as a healthy workout regime.

Psssst...a bonus tip that always works:
Add your focus for each session so you go in with a game plan. The exercises can all be the same but it’s your approach and attitude towards the session that will make the difference!

Image by: Sam Frysteen

Read on for more workout tips to become the best version of yourself.

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Steph Prem's fitness motivation

 

Struggling to kickstart your workouts? You'll be suprised by how Steph Prem's simple tactics can reframe exercise as a want-to not a have-to do.

You might remember Steph Prem’s vital, blonde persona from the 2010 Olympic Games, where she was the only woman to represent Australia in snowboard cross. A career-ending crash in the same year meant that Prem turned her sights away from professional snowsports and to an enduring health and wellness journey for herself and, now, for others. Following five years of rehabilitation and self-discovery, Prem is now a qualified personal trainer and clinical Pilates instructor, and has opened her own health and fitness space, Studio PP. “I come from a professional sports background where performance is about how your body operates, not how you look,” she says. “Be kind to yourself and don’t overdo it – it’s not about always killing yourself; it’s about finding what works for you personally and having the right balance.”

Her hot tips

Make value-based goals

“Goals are often based on last-minute ‘reactive quick fixes’ instead of lifestyle changes or value-based goals. For example: setting yourself healthy long-term goals of eating better and drinking less in the lead-up to an event because you know it gives you more energy and mental clarity as opposed to the ‘need to lose 5 kg yesterday’ mentality that leads to depravation and stressful energy.”

Ask yourself ‘why?’
“You need to know what your core values are. Finding out what really keeps my clients ticking is key to keeping them on track, so I work on ‘why’ they are on their health journey and ‘how’ we can improve their overall life quality and experience throughout. Make a list and refer back to it; I ask clients to give themselves a score out of 10 in all categories. This normally shows people themselves where they are falling off the bandwagon.”

Motivation hacks

Epic music
“Create playlists that make you want to get up and dance. Music gives you motivation, tempo and a clock – easiest way to keep it fun.”

Get a buddy
“A fitness buddy keeps you accountable, goal orientated and motivated. Take it in turns creating workouts for each other.”

Try new things
“Try different styles of exercise – keep your body guessing. Be creative and try different class styles to keep you motivated. I always love trying other people’s classes and handing myself over while also being challenged and inspired by new moves.”

Reward yourself
“I like to prepare myself a nice breakfast or meet a friend for breakfast after a big workout – it makes me feel like I’ve earned it more.”

Fit focus 2016
“Fifteen minutes of daily, healthy self-empowerment practice to myself. No phone, no company, no pressure; just me, my iPod and some juicy self-time to indulge in a stretch, some Pilates, dancing, meditating, rolling…whatever it may be. I know I’m a better person when I dedicate more time to looking after myself better.”

What are you waiting for? Get started with the Warrior Challenge!

 

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7 step detox plan

Dietition Lyndi Polivnick shows us how to dogde the detox traps with her 7 step plan.

1. Determine your goals

Set clear, realistic goals. Instead of focussing on losing weight, set goals based on your health. Focus on fitness, not fatness. By achieving your fitness and health goals, your weight will shift without you even realising it. Fit and strong truly is the new sexy. Aim to run faster, squat deeper or stretch further.

2. Ditch the bad food

Reduce intake of ‘extras’ or processed foods you eat in a week by half. This includes cakes, chips, chocolate, lollies, sugary soft drinks and saturated fatty foods like hot chips. If you eat lollies twice a week, just pick one day of the week to enjoy your treat. Alternatively, you can have the same benefits from halving your portion size.

3. Fibre is key

Increase the amount of fibre you eat by choosing whole grains and eating the skin on your veg. Fibre actually lowers the amount of energy you get from a food. For example, a high-fibre muesli bar would provide less energy than a brownie even though they might have the same amount of calories! Fibre not only reduces calories, it helps you stay fuller for longer and ensures you detox toxins from your bowels naturally. No laxatives required.

4. Protein, protein, protein

Eating protein will help prevent muscle loss, which helps keep your metabolism high. Protein will also keep your hunger at bay and aid recovery after a killer workout.

5. Baby steps go a long way

Make small changes to your diet to see dramatic results in the long term. Swap the large coffee for a small, reduce your portion size by ordering entrees and share dessert.

6. Get physical

Exercise regularly. By burning 250 calories more each day you can lose one kilo a month. This is equivalent to walking for 40 minutes each day.

7. Focus on health not being skinny

Don’t eliminate the foods you love from your diet because you will be setting yourself up for failure. Make a deal with yourself to look after your health and not focus on being skinny. Be kind to your body and build a positive relationship with food. Avoid bingeing attacks and feelings of guilt and deprivation. Remember that guilt and health cannot co-exist.

Kick start your healthy eating regimes with one of our diet plans.

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