In the quest for a healthier lifestyle, superfoods have emerged as nutritional superheroes. These foods are packed with an abundance of vitamins, minerals, antioxidants, and other essential nutrients, offering a myriad of health benefits. Incorporating these superfoods into your daily diet can elevate your overall well-being and vitality. Let’s explore some of these nutritional powerhouses and how you can easily integrate them into your meals.

Your quadriceps, glutes and hamstrings are among the largest muscles of your body. Training them regularly is vital to total fitness and physique development. You do not, however, have to pile lots of weight on your back or wedge your way into an exercise machine to get a good leg workout. In this article, I’ll lay out a 6 exercise leg workout that you can do at home with nothing but your own bodyweight.

Getting a great night’s sleep doesn’t happen by chance. Like anything worthwhile, it takes planning and preparation. The pay off, in terms of enhanced bodily recovery, energy and general well being, though, is huge. Here are 4 things you can do each night to prepare for a great night’s sleep.

There’s a lot of buzz around about reformer pilates. The fitness and health benefits of working out on a reformer machine have been well established for decades. But only in recent years have they caught on in the mainstream.

Keeping up a steady intake of protein is one of the best things you can to maintain a lean, muscular physique. As well as providing the amino acids to fuel protein synthesis, protein is also very filling. That means that when you snack on protein, you’ll be far less likely to suffer carb cravings.

Strength training has long been misunderstood when it comes to women's fitness. Myths and misconceptions have perpetuated the idea that lifting weights will make women bulky, unattractive, or overly masculine. These myths have deterred many women from reaping the incredible benefits of strength training. In this article, we'll debunk these myths and shed light on how strength training can empower women to transform their bodies and their lives.

In the hustle and bustle of our modern lives, finding time for a workout can be a real challenge, especially for busy professionals juggling demanding schedules. But don't fret, as we're about to unravel a fitness secret: you can achieve your health and fitness goals with efficient home workouts.

The combination of infrared heat, specific light types, and Chromotherapy provides a holistic approach to wellness, addressing both physical and emotional well-being. As always, it's essential to consult with a healthcare professional before starting any new wellness regimen, especially if you have underlying health conditions.

In the realm of strength training and bodybuilding, squats are often considered the cornerstone exercise for building lower body strength and muscle mass. Among the various squat variations, the hack squat stands out as an effective and vital movement.

Strength training is a fundamental aspect of any well-rounded fitness routine. Not only does it help in building muscle mass and increasing strength, but it also plays a pivotal role in boosting metabolism and promoting overall fat loss.

Proper nutrition is the cornerstone of an effective fitness regimen. Whether you're striving to build muscle, lose weight, or enhance your overall fitness levels, what you eat before and after your workouts can significantly impact your performance and results.

Ice baths, with their ability to reduce inflammation, enhance recovery, and improve overall well-being, have become a powerful tool for athletes and fitness enthusiasts. Integrating ice baths into your fitness routine can lead to quicker recovery, enhanced performance, and a host of other benefits for both your body and mind.

In an ever-evolving world where our immune systems are constantly under siege from various pathogens and illnesses, the importance of maintaining a strong and resilient immune system cannot be overstated.

Travelling doesn't have to mean putting your health and fitness on hold. In this article, we're diving into practical strategies and creative ideas to help you stay on top of your fitness goals, no matter where your adventures take you.

In this article, we will guide you through a 20-minute routine designed to target your legs, glutes, and core muscles. Whether you are a beginner or an intermediate fitness enthusiast, this workout will help you build strength and stability.

When it comes to maintaining a healthy heart and improving overall fitness, cardio workouts are key. However, to truly maximise the benefits, it's important to go beyond simply going through the motions.

Sleep is a fundamental aspect of our lives, yet it is often undervalued. In today's fast-paced world, many people sacrifice sleep in favour of work, entertainment, or other activities.

Looking to kick-start your fitness journey with High-Intensity Interval Training (HIIT)? Discover the ultimate beginner's guide to HIIT workouts, a dynamic and efficient way to burn calories, improve cardiovascular fitness, and boost your metabolism.

At the start of 2023 we wrote an exciting journal article about how to set realistic goals for the year. The key takeaway from that article was to set SMART goals, specific, measurable, achievable, relevant and timely goals. It also outlined that there are a few other key steps to make sure you stay on track with your fitness goals, which include starting small and building from there, valuing consistency over intensity, being adaptable and sharing your goals with a friend or personal trainer. We’re now past the halfway point in 2023 and we thought that would be a great opportunity to look back on the first half of the year and see how far you’ve come along, and if you’ve struggled this is your reminder to be patient with yourself and get back into FIT and start working towards those goals.

So as we’ve said, as we’ve reached the midpoint of the year, this presents an opportunity to pause and reflect, and if need be review the fitness goals we set ourselves. When doing this it’s important to remember everyone’s fitness journey isn’t the same, and to be self-compassionate as we may need to make adjustments in order to reach our fitness goals.

Our FIT members have been loving NOURISHMENT, our 28-day meal plan we put together with Andrea Love, one of Australia’s top nutritionists. The easy-to-follow recipes, daily and weekly shopping lists and the protein focused meals have been a big hit and we wanted to share another one of the amazing dinner recipes Andrea put together. This one is a creamy mustard chicken with green beans but if you want to see the entire meal plan JOIN FIT today and you’ll get access to the entire ebook! So, let’s dive in.