Complete 4 rounds of the following exercises 50 Squat Jumps 40 Knee Press Ups 30 Jump Lunges 20 Commando Jacks 10 Chest to Floor Burpee Run 400m Repeat 3 more times #abs #Cardio #Burpee #HealthandFitness #Workout

8 Reps | 8 Rounds | 8 Exercises 2 mins 45 sec work then 15 sec rest Block One: You have 2 mins 45 sec to complete 8 reps of the following exercises, then 15 sec rest. Move on to Block Two. Walkout Press Up Crunches Mountain Climber Ab Bike Hand Release Push Up Jump Lunge Full Sit Up 10m Run Block Two: You have 2 mins 45 sec to complete 8 reps of the following exercises, then 15 sec rest. Move on to Block One. Push Up Crunch Heal Taps Side Plank Crunch Russian Twist Hand Release Push Up Jump Lunge Full Sit Up 10m Run Repeat 4 times #abs #HealthandFitness #Workout #HIIT

by SALLY O'NEIL - the-fit-foodie.com Chewy on the top, soft in the middle, with a layer of the delicious sauce waiting for you at the bottom makes – few puddings can top this one! Serve with a drizzle of homemade custard for extra indulgence on a cold night. RECIPE SERVES: 8 INGREDIENTS: 1 cup almond meal 1/2 cup granulated stevia 3/4 cup cacao powder 2 1/2 tsp baking powder 1/2 tsp sea salt 1/3 cup coconut oil, melted 3/4 unsweetened almond milk 2 tsp natural vanilla essence 3/4 cup coconut sugar 1 1/4 cups boiling water METHOD: 1. Pre-heat the oven to 180C. 2. In a bowl, mix together the almond meal, stevia, 1/2 a cup of the cacao, baking powder and salt. 3. Add the coconut oil, milk and vanilla, whisking until smooth. 4. Pour into a baking dish and spread evenly. 5. Sprinkle the remaining cacao powder and coconut sugar over the batter to create a ‘crust’ on top. 6. Pour over the boiling water – do not mix in. 7. Bake for 30 minutes until the centre is almost set, then remove and allow to cool a little before spooning into dishes with that delicious sauce at the bottom. #Recipe

by Will Macdonald Ever wondered what happens to those extra pounds you’re trimming? The answer might surprise you. It’s no secret that fat loss is a modern obsession. Most of us have some, most of us want to lose some. The health and fitness world has become saturated with bronzed-bodied role models and infomercial sales-people offering the latest dietary fads, pills and get-ripped-quick schemes for a fat-free physique. How enticing it all sounds. Surprisingly, then, one of the most obvious questions raised by all this fat-fixating is never really addressed: when it leaves our bodies, where does the fat actually go? If you’re unsure, you’re not alone. A 2014 study showed that when it comes to fat-loss, even health professionals are confused. Out of the 150 doctors, dietitians and personal trainers asked, only three gave the correct answer. Some believed fat turned into muscle, or that it left the body via the colon, both of which would earn a fail in an exam. Others surveyed believed fat was converted into energy and lost as heat (no doubt based on the “energy in equals energy out” assumption). Trouble is, this would disobey a fundamental law of chemical reactions, known as the conservation of matter (or mass), which states that the same amount of matter comes out of a reaction as goes into it. It doesn’t simply vanish. Put simply, fat tissue is full of lipids – compounds that store energy. Even if those compounds are broken down and generate heat, you’re still left with the same number of atoms you started with. So, where does the fat go? The answer is probably happening to you right now. The truth is, fat is converted into carbon dioxide and water. You literally breathe most of it out. When you begin to run low on fuel you produce a hormone that, when mixed with oxygen, breaks down fat in order to use its energy. When fat is metabolized, it needs to go somewhere. Once converted to carbon dioxide and water, over 80 percent of each measurement of fat leaves the body as CO2. The rest is released as sweat and urine. Unfortunately, this doesn’t mean you can get rid of any unwanted jiggle by simply huffing and puffing on the couch. When you engage in any form of physical activity, however, your body’s metabolic rate is raised significantly. So a higher intensity workout will produce more huffing and puffing – more energy burned, more converted fat expelled. Knowing that fat is actually leaving your body via your lungs might even make those extra reps a little easier to get through. #HealthandFitness #gym

Complete all exercises for 30-20-10 reps Squat Jumps Walkout Press Up Mountain Climber Full Situp Skater Sprints Jump Lunges Hand Release Push Ups Chest to Floor Burpee 400m run Repeat for 20 reps and then for 10 reps #HealthandFitness #Burpee #Squat #Lunge #Workout #PushUps

Total Time: 3 hours Yield: 4 servings INGREDIENTS 500g chicken, cut into bite-size pieces 1 egg 1/2 cup tapioca flour (or regular flour if not gluten-free) 1 tbsp coconut oil 100g tomato paste 1/2 cup water 2 tbsp apple cider vinegar 2 tbsp coconut palm sugar (or brown sugar) 2 tbsp coconut aminos (or gluten-free tamari or soy sauce) 2 tbsp freshly grated ginger 1 small red onion, diced 1 bell pepper, diced 1 head broccoli, cut into florets 1 1/2 cups fresh pineapple, diced INSTRUCTIONS Add 1 egg to a bowl and whip. In a separate bowl add tapioca flour. Dip chicken into bowl with egg and then into bowl with tapioca flour until all pieces are combined. Add coconut oil to a large pan on medium-high heat. Saute chicken on each side for 1 minute to brown. Set aside. In slow cooker combine tomato paste, water, apple cider vinegar, palm sugar, coconut aminos and ginger. Add in onion, pepper, broccoli, and pineapple. Top with chicken. Stir until all ingredients are coated with sauce. Set on high for 2.5 hours or low for 4.5 hours. Adjust time depending on your slow cooker (time will vary depending on model). Serve over a bed of rice or cauliflower rice. Thehealthymaven.com #HealthyEating #Recipe

- DR LIBBY WEAVER The wisdom “let food be thy medicine” dates back almost 3000 years, and the importance of this statement is no less important now than it was then. Food has the ability to help support us through these times when common winter illnesses such as colds and flus, sniffles, coughs, chapped skin and the winter blues abound for too many. While there are many over-the-counter medications that try to band-aid these conditions, there are many more food-based options available to help strengthen the body. These can help treat the basis of the problem rather than just the symptoms. Preserving and improving your nutritional status is vital for a strong immune system. It is the best defence against winter illnesses. Eating food that is rich in nutrients is the best way to do this. Vitamin C is an essential nutrient when it comes to an immune system that is firing on all cylinders. Vitamin C is used by the body to signal the production of white blood cells to protect us when foreign bacteria or viruses enter the body. It is also present in the fluid lining in our lungs and mucous membranes, where the antioxidant activity helps prevent inflammation and damage by bacteria and viruses. It is also crucial for collagen production in the skin, something we also want to support over the winter months. BOOST YOUR VITAMIN C Vitamin C cannot be stored in the body so we need to consume it every day. Eat a piece of fruit or add lemon, orange or grapefruit to your morning juice. Incorporate leafy greens and broccoli into stir fries to help boost your daily intake of vitamin C. Heat and light and the length of time from a food being harvested decreases vitamin C, so grab what you can from your local farmers’ market. Supplementing vitamin C can also be highly beneficial. Vitamin D is an important nutrient for bone health, immunity, cancer prevention and mood regulation. Its role in bone health is to support the uptake of calcium and phosphate, which are bone-strengthening minerals. Over the winter months we often find ourselves wrapped up warm with less exposure to the sun, except for our hands and faces. As the sun’s action on the cholesterol in our skin is our major source of vitamin D it is important to spend a little time each day exposed to the sun and to increase our food sources of vitamin D. These include some oily fish, organic butter and eggs (the vitamin D is found in the yolks). SUPERSTAR ZINC Zinc is a superstar nutrient when it comes to immunity. This mineral is critical for a large number of processes in the body including wound healing, sex hormone balance, appetite, appropriate immune responses, and great digestion, just to name a few. Too many people today don’t consume adequate dietary zinc while others consume a diet that is too high in substances that interfere with the absorption of this vital mineral. Poor zinc status can lead to poor blood glucose management, sugar cravings, loss of appetite, poor resistance to infection and lowered fertility. Oysters, beef and lamb are good sources of zinc. In the plant family, seeds contain zinc however a much smaller amount is present. If you take a zinc supplement, it is best taken before bed to support great absorption. Your grandma was right about chicken soup. Bone broths contain calcium, magnesium and phosphorus, and amino acids, all nutrients that support adrenal health, the nervous system, bones, teeth and nails, as well as the immune system. They are budget friendly and are a nourishing way to support people who feel depleted in nutrients or energy. Try making a broth from organic, grass-fed beef or lamb, or organic chicken bones with root vegetables and herbs and spices. Use the broth as a base for a vegetable soup or drink it on its own. #HealthyEating #NutitionAdvice

by Diana Archer-Mills We’ve all suffered the dreaded mid-afternoon (or morning) munchies. If you’re unprepared, before you know it the vending machine is beckoning, or your colleague’s baking is looking tempting. Stop! Avoid committing snack suicide, read our list of healthy ideas. You’ll never find yourself up snack creek without a paddle again. The quick and easy The key to becoming a successful snacker is preparation. But that doesn’t have to mean hours of meal prep and endless stacks of Tupperware. Here are a few quick and easy options to throw in your gym bag or desk draw to have on hand when hunger strikes: Seeds and nuts (walnuts, almonds, pistachios, cashews, macadamias) Nut butters – when buying look for 100% nuts or you can make your own. Hardboiled eggs Sardines Smoked salmon Cold, sliced meat Avocado/guacamole Olives Coconut Fresh and dried fruit (berries are a good choice) Veggies (celery, cucumbers, peppers, cherry tomatoes, etc) Pickles Sauerkraut - great for gut health Dried seaweed Quality dark chocolate – in moderation For all dairy eaters out there: High quality cheese Full-fat yogurt Snacks that require preparation If you have a little more time on your hands, here are some more substantial snacks you can prepare the day before: Leftovers (cold bacon, chicken drumstick, steak and just about anything else from the night before) Primal energy bar PRIMAL ENERGY BARS by Diana Archer-Mills These gluten-free, refined sugar-free healthy energy bars are the perfect snack to have handy if you’re on the go, or just in need of an afternoon energy boost. And the addition of protein powder means you’ll feel satisfied and able to make better food choices at your next meal. Ingredients: 1/2 cup slivered almonds 1/2 cup pecans 1/2 cup walnuts 1/4 cup unsweetened shredded coconut 1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!) 1/4 cup coconut oil 1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour) 1 1/2 tsp pure vanilla extract 1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together) 1/2 cup (60g) unsweetened whey protein powder 1 large egg 1/2 teaspoon sea salt 1/2 cup dried cranberries or blueberries 1/4 cup unsweetened coconut to sprinkle on top Directions: On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us! Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs). In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth. Add vanilla extract, honey and sea salt. Mix thoroughly. Fold in nut mixture, almond meal and protein powder until mixed thoroughly. Add whole egg and mix thoroughly. Fold in blueberries/cranberries. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together). Cook in a preheated oven at 160 degrees for 10 minutes. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under grill until top begins to brown. Let cool for 10-15 minutes. Cut into 12 pieces/bars. Enjoy or stack on wax paper/parchment and store in an airtight container. Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked. #HealthyEating #Recipe #WeightLoss #NutitionAdvice

You have 6 minutes to complete the following: 20 x Hand Release Push Ups 10 x Squat Jumps 10 x Reverse Crunch 10 x Walking Lunges 10 x Tuck Jumps 10 x Chest to Floor Burpees 30 x Russian Twists Then: 1 min of sprints Repeat 3 more times #Lunge #Burpee #Cardio #HealthandFitness #Squat #Workout

A healthier take on risotto without oil or butter, replacing cheese with vegan parmesan cheese. Includes plenty of fresh vegetables for fiber and nutrients. An easy 30-minute, 8-ingredient recipe perfect as an entrée or a side. Author: Minimalist Baker PREP TIME5 minutes COOK TIME25 minutes Ingredients RISOTTO 3 1/2 - 4 cups vegetable broth (warmed on the stovetop) 2 Tbsp water (or oil), divided 1 small bundle asparagus (ends trimmed or 1 small bundle broccolini, stalks trimmed (we used both) 1 medium red bell pepper (seeds + stem removed, thinly sliced) ~1/4 tsp each sea salt and black pepper 3/4 cup thinly sliced shallot 1 cup arborio rice 1/4 cup dry white wine (or sub more vegetable broth) 1/4 cup vegan parmesan cheese (plus more for serving) FOR SERVING optional Fresh chopped parsley Instructions In a medium saucepan, heat vegetable broth over medium heat. Once simmering, reduce heat to low to keep warm. In the meantime, heat a large pan over medium heat. Once hot, add half of the water (or oil) and the asparagus (and/or broccolini) and the red bell pepper. Season with a pinch each salt and pepper and sauté until just tender and slightly browned - 3-4 minutes - stirring frequently. Cover to steam and speed cooking time. Remove from pan, and set aside. Heat another large rimmed pan over medium heat. Once hot, add remaining water (or oil) and shallot. Sauté for 1-2 minutes or until softened and very slightly browned. Add arborio rice and cook for 1 minute, stirring occasionally. Then add dry white wine (or more vegetable broth) and stir gently. Cook for 1-2 minutes or until the liquid is absorbed. Using a ladle, add warmed vegetable broth 1/2 cup (120 ml) at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer. You want the mixture to be cooking but not boiling or it will get gummy and cook too fast. Continue to add vegetable broth 1 ladle at a time, stirring to incorporate, until the rice is "al dente" - cooked through but not mushy. This whole process should only take 15-20 minutes (may take longer if making a larger batch). Once the rice is cooked through and al dente, remove from heat and season with salt and pepper to taste. Also add vegan parmesan cheese and most of the cooked vegetables, reserving a few for serving. Stir to coat (see photo). Taste and adjust flavor as needed, adding a pinch of salt and pepper to taste or more vegan parmesan to enhance the cheesiness. To serve, divide between serving bowls and top with remaining vegetables, additional vegan parmesan cheese, and a sprinkle of parsley (optional). Best when fresh, though leftovers will keep covered in the refrigerator for 2-3 days. minimalistbaker.com #HealthyEating #Recipe

Set a timer for 20 seconds of work and 10 seconds of rest for 10 rounds (you can download a tabata app which makes the timing easy) Complete 10 rounds of each set of exercises 1. Mountain Climber / Squat 2. Step Back Lunges / Jog or Walk 10m 3. Side Lunges / Plank 4. Squat Jump / Walkout and Press Up #Tabata #HealthandFitness #Squat #HIIT #gym

- DR LIBBY WEAVER We all know that many of our lifestyle choices influence our health and wellbeing, however, what we don’t often consider are the small things we repeatedly do that impact our health. I believe it’s important to consider health and wellness changes framed from a positive perspective – for example, how you can help to improve your wellbeing with easy habit tweaks. It’s also important to acknowledge there are common habits that many of us have, that don’t serve our health. Here are five common habits that can compromise your wellbeing and be putting additional pressure on your body. That second coffee Caffeine in small doses can be beneficial. It assists cognition and memory, helps with bowel regularity, mostly via enhancing bile production (black coffee), and obviously gives an uplift in energy – but many people regularly over consume coffee. Depending on the size and the strength of the coffee served, that second coffee could be two additional shots on top of the first. While it may give you an initial boost, caffeine blocks our body from absorbing nutrients, puts the nervous system into the fight or flight response, asks a lot of the adrenal glands and the liver, and has myriad flow on effects to other body systems. Caffeine leads the body to make adrenalin, the very hormone that drives anxious feelings, so if you are already quite an anxious person, adding more adrenalin can leave you feeling very uncomfortable. Wine after work Many people use alcohol as a reward or to wind down yet it is not as harmless as you might think. Having one to two glasses of wine every night after work quickly equates to far more than the current guidelines recommend, especially if you’re filling up your glass. Current guidelines suggest one standard drink maximum per day (which is 100ml or around four sips of wine), less if there is a history of breast cancer in the family. As a substance that the human body can’t eliminate as it is (alcohol must be converted into acetaldehyde before it can be excreted), alcohol needs to be changed by the liver before being eliminated from the body. If we are consuming a significant amount of what I call “liver loaders” (alcohol, processed foods, trans fats, synthetic substances to name a few), it can heavily impact on our biochemical pathways and begin to take its toll on our energy, health, fat utilisation, sleep and disease prevention. As a general rule of thumb, have at least two alcohol-free days a week as well. Before dinner snacks Rushing through the door and engulfing everything and anything in your path, is something I’m sure many people relate to. Despite making good food choices all day, when you arrive home nothing is safe – next minute you’ve lost count of how many crackers with cheese or dip you’ve eaten, and you find yourself finishing a bottle of wine. If you know that before dinner snacks are your downfall, be prepared. Either have a snack before you leave the office, have nourishing options on hand at home, or eat afternoon tea. Eating takeaways at work With lots of late nights it’s easy to fall into the trap of eating dinner at work. I’m sure we can all agree that having takeaways most nights doesn’t do your health and wellness many favours. Despite the increasing availability of options, takeaways still tend to be higher in poor quality salt, oils and sugars than home cooking (particularly those made from scratch). Try to plan ahead. If you know you’ve got a huge deadline and you’ll need to work back, make a larger batch of food the night before and take leftovers or employ another strategy that works for you. Omitting movement You’ve been planning on getting to the gym all day. However, just before you slip your trainers on – you get handed another job and have to stay to complete it. Depending on your commitment to movement it’s easy in that moment to think – “ah well it wasn’t meant to be today.” Prioritising movement is essential. Perhaps, you need to consider getting up earlier to ensure you get movement done in the morning – on top of giving your body the movement it needs, you will arrive at work energised and uplifted. #NutitionAdvice