Side stretch

Feeling stiff? This is a great stretch for the side of the body. Nikki Fogden-Moore shows us how. Side stretch 1. For the side stretch, start on knees, shoulder-width apart, and reach arms above head. 2. Hold arms out straight at sides to balance, looking straight ahead. 3. Support yourself with your right arm straight […]
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Join the World’s Largest Core Fitness Class

Want to be part of the World’s Largest Core Fitness Class? Join us in Melbourne on Saturday 14th March 2015. Guy Leech, known as Australias No.1 fitness coach and seven-times Ironman winner, will be leading the attempt to set the record for World’s Largest Core Fitness Class. It will be fun and frantic, with the […]
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Calf raise

WH&F Head Trainer Nikki Fogden-Moore demonstrates calf raises. How to Stand with your feet firmly on the ground, one foot slightly in front of the other. Hold a weight in your hands and then rise up on your tiptoes. Pause at the top for one or two seconds then come down again. NEXT:  Lunge & twist […]
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7 benefits of Bikram yoga

We know the well-documented yogic promises of improved flexibility, balance and core strength. But what’s the benefit of adding heat? Bikram expert Amy King of Bikram Yoga Victoria and Lucinda Mills of in Melbourne state their claims. The rest is up to you. Improve your » Weight Bikram Known for burning anywhere between 500 to […]
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Online personal training – is it for you?

Want to save on personal training? Why not swap your face-to-face personal trainer with an online personal trainer? Angela Tufvesson investigates. Cost saving: Around $170 a week (based on three $70 sessions) Why you should make it happen: Personalised fitness training offers a wealth of benefits but comes at a price. If you’re after one-on-one […]
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Summer Body Warrior Challenge – Arms and Core – Week 4

This final week we will focus on specific muscle groups and make all our hard work POP! This final week we will focus on specific muscle groups and make all our hard work POP! ARMS/CORE Equipment ›› x2 BB ›› Box or chair ›› Mat This session will focus on shaping arms and accentuate tone followed by a […]
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DIY fitness test – are YOU up for the challenge?

Want to test your fitness? With results from these 5 simple fitness assessments, you can set goals based on where you are now. Remember your scores will serve as a benchmark – no narky self-judgement required. Instead, give yourself props for committing to improvement and get cracking. 1. Maximum push-ups in one minute Record if you […]
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Pelvic curls

This Pilates exercise targets buttock muscles, hamstrings, abdominals and spinal articulation and mobility. Physical benefits: Pelvic curls are often likened to a massage. The slow and pinpointed movements over each vertebra are a wonderful release for the spine. Mental benefits: This exercise has a relaxing effect, which kicks in almost immediately. “It’s a fantastic spinal […]
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Single weight overhead tricep extensions

This exercise is a great superset (interchangeable) exercise with the chest press. Keep your elbows tucked in to isolate your triceps. Start with arms extended and lower the weight past your head towards the ground. Return to start position. Aim for 10 to 12 reps. TOP TIP: Ensure the weight you are using is not […]
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4 common running mistakes to avoid!

Are YOU guilty of these? 1. Excessive rotation Many joggers take steps that stretch slightly beyond their natural running motion, triggering excessive rotation, which occurs when the pelvis and spine move too far in one direction. Similarly, many joggers swing their arms too far forward or too far back, perhaps under the impression that this […]
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