Quick and Fun Holiday Workout

The style of training you adopt should always reflect your goal. For example, if you’re looking to build lean muscle mass, it’s recommended that you choose a lighter weight so you can push out 10-15 repetitions. If part of your goal is to increase fitness, lose fat or boost energy levels, circuit training is a great workout you can incorporate 1-3 times (again, depending on your goal), into your weekly routine. Definition Health Club Personal Trainer Nicole, has kindly shared two circuits that

Hungry but don’t want to undo all the hard-work you just put in at the gym? Definition personal trainer Nicole says that a post-workout snack: Provides your body with the energy needed to repair the micro-damage exercise does to your muscles, and Replenishes lost energy stores that were used during the workout. Nicole says “for optimum results and to prevent injury, fuel your body with protein and carbohydrates within 30 minutes of completing your workout.” Nicole recommends the following

Replace your evening carbohydrate intake by swapping mashed potato with mashed cauliflower! This low carb option paired with your choice of lean protein and green vegetables makes the perfect dinner. The following serves 4. Ingredients: 1kg Cauliflower 1 brown onion 1 garlic clove 1 tbsp olive oil 1/4 cup vegetable stock Optional: 1 tsp turmeric 1 tsp cumin Method: Finely chop up cauliflower and brown onion. Saute oil, garlic and onion in a large pot on a medium heat until it softens. Add

This breakfast bowl is the perfect way to start an action-packed day! It’s filled with natural sources of iron, antioxidants, omega-3 fatty acids, vitamin C and potassium. It will ensure you have tonnes of energy that will slowly be released throughout the day, and will boost your immune system while lowering the risk of high blood pressure. You will need: 1 bunch of kale 1 Banana Half an orange 4 dates 1 1/2 cups Coconut water Half a mango 2 tbsp chia seeds 1 cup coconut cream 1 tbsp maple

Creating healthy habits into your daily routine is key to creating flourishing health and maintaining a good work-life balance. By adding the simple, yet beneficial healthy habits below to your day, you can improve your quality of life in both the short and long-term. Drink warm lemon water first thing in the morning Drinking warm lemon water first thing in the morning boosts your metabolism, supports your immune system, repairs your skin, balances Ph levels, cleanses the urinary tract and

This vegan chocolate mousse is a great snack for anytime of the day. It’s packed with antioxidants, healthy fats and potassium – making it the best go-to-snack when your mood needs balancing. Instead of getting the sugar high and the inevitable sugar low when eating store-bought chocolate, the nutrients in this mousse assists in achieving a balanced and calm state of being. Ingredients: 1 ripe banana 1/4 of a ripe avocado 1/2 tablespoon maple syrup 1 teaspoon cinnamon 1 tablespoon of raw

If you feel like you’re doing the work, but the results aren’t following - know you are not alone. We have a lot of members who approach us with this challenge - and in most cases, they only have to tweak what they’re doing slightly, in order to start seeing great results! Whether it be changing one workout type for another, replacing the afternoon biscuits with a boiled egg, or knowing went to step your fitness regime up to the next level - our expert personal trainers are brilliant at helping

This is the go-to-smoothie when your body is craving a hit of nutrition, your hormones need balancing and you want glowing skin! This smoothie is rich in healthy fats including omega-3s, protein, iron, calcium, magnesium, potassium and vitamins A, B1, B2, B3, C and E. Packed with a serious nutrient-punch, this smoothie will leave you feeling satisfied and stay fuller for longer. The healthy fats and protein contained in this smoothie curb sugar cravings and stabilise your mood. Ingredients:

Motivation can be tricky to attain especially after the holiday season. A great way to ensure the motivation stays, is by creating and measuring your goals. Definition Personal Trainer, Nicole, always kicks-off new client programs with a goal-setting session. These sessions are designed to help Nicole create a personalised program to ensure this client is on track to achieve their specific goals. Nicole uses the SMART system, a model designed to create specific and achievable goals. SMART