Posted on Leave a comment

Weekly Workout 2 – Hybrid 400


45 minutes.


Hybrids are two exercises that are joined together to create a new challenging one that targets multiple areas of the body. Perform 40 reps of each exercise, then 30 of each, then 20 and so on. The countdown will have you complete 100 reps of each exercise by the end of the program. Remember to warm-up before you start, you’re in for a tough 400 reps!


1. Get Up Squat Jumps x 40, 30, 20, 10

2. Burpee Mountain Climbers x 40, 30, 20, 10

3. Pushup Commandos x 40, 30, 20, 10

4. Sit-up Twists (with or without weight) x 40, 30, 20, 10

4 rounds in total, decreasing reps by 10 each round.

Warm-Up Exercises:

Cool-Down Exercises:

Subscribe for Workouts Direct to Your Inbox:

Posted on Leave a comment

Weekly Workout 1 – Sevens

With many group fitness sessions across the country postponed due to current public health concerns, we’re posting a free bodyweight workout each week that you can perform at home. Our weekly posts will include instructions and videos with exercise demonstrations. For all of these workouts and more, you can check out our ebook on Amazon here. Our warm-up and cool-down sequence can be found at the bottom of this post. For support, email Enjoy, and feel free to leave your comments below!

Video Exercise Manual:


30 minutes.


Perform 7 reps of each of the below exercises, followed by a 1 minute recovery jog. If space is tight, you can jog on the spot. Repeat 7 times without rest. This program is designed to overload the legs, working to fatigue. Be sure to perform a solid warm-up and cool-down in conjunction with this program. All of the exercises in this program are demonstrated below in the video exercise manual.


1. Squat Jumps x 7

2. Lunge Jumps x 7

3. Burpees x 7

4. Start Jumps x 7

5. 180 Squat Jumps x 7

6. Tuck Jumps x 7

7. Half Burpees x 7

One minute recovery jog, repeat 7 times.

Warm-Up Exercises

Cool-Down Exercises

Subscribe for Workouts Direct to Your Inbox:

Posted on Leave a comment

Tabata Track (Free Download)

Tabata is a training sequence that runs for 4 minutes, made up of 8 x 20 second sets of action, and 8 x 10 second sets of rest. It’s a great way to get out plenty of reps, and train at a high intensity. I find it quite an efficient training method, particularly when time is limited.

A nice balanced holiday workout using this training method could be 3 x Tabata sets. Push-ups, Sit-ups and Squats, just as an example, perhaps complimented by a run/swim (assuming you are holidaying in a fantastic and warm coastal destination).

The following link is a track I produced a couple of years ago to keep time during Tabata training. There is a 10 second intro, before the drums kick in to indicate the start of the first 20 second set. The drums will drop out (or go quieter) during the 10 second rest time, and kick back in to indicate the next 20 second set. You’ll be able to anticipate the changes much better after a couple of listens, so give it a go!

F&F Tabata Track (electronica).


Posted on 6 Comments

Is Sugar Killing Us?


___________________________ Guest post by Hannah (@han.holistichealth on instagram)

The health industry has recently been placing a lot of focus on sugar, America is now implementing a sugar tax, it’s the new fad diet and companies are bringing out sugar-free alternatives to their product lines. But is sugar really killing us like they claim? No. Sugar is not killing us, and if you hear me out, I’ll explain why.

Sugar is a carbohydrate and our body needs carbs as they provide our body with energy. Carbs are components of our DNA and RNA, and vital to the general functioning of our body. There are two types of carbohydrates, simple and complex. In this article we are going to discuss simple carbs (sugar).



Simple carbs are the sweet stuff like lollies, cake and cereals. They are very quickly broken down and absorbed by the digestive system. Simple carbs are single chain carbon molecules and are, in the chemistry world, monosaccharides and disaccharides. Lets focus on the monosaccharides, as you’ll come across them a bit more. Fructose, glucose, galactose and ribose are all monosaccharides. They get absorbed into the bloodstream almost immediately and give you that sugar rush… but also that crash in energy levels.

The problem with simple carbs is that because they do get absorbed so quickly, it also means that they get used up very quickly, resulting in ‘yo-yoing’, or inconsistent energy levels.

As previously mentioned, there are different types of sugars. The body metabolises and stores each sugar differently. The two most common sugars are glucose and fructose, they come together to be called sucrose and the percentage of fructose to glucose is what makes the difference.



Glucose is the most abundant sugar in nature and is important for human nutrition (you’ll notice a lot of athletes will take glucose sachets before a long run or intensive exercise). The body primarily uses glucose (glycogen) for the normal function of the body, it can draw from fat and protein but it requires a lot more time to be able to break down the fat and protein to get the energy out.



Fructose is the sugar from fruit. It is the sweetest sugar, and it metabolises quite differently to glucose. Instead of being metabolised throughout the whole body, it is broken down in the liver. It doesn’t raise the body’s insulin levels as much as glucose, so we feel less satiated. On top of that, it also damages the liver and is a cause of weight gain.
Foods to avoid with high amounts of fructose are: high fructose corn syrup, palm sugar, golden syrup, dried fruit and foods with added dried fruit, overly-ripened fruit (the riper the fruit, the higher percentage of fructose).



Some foods that have a good glucose:fructose ratio include: grapefruit, raw apricots, rhubarb, nectarine, plum, banana (make sure the banana isn’t overripe otherwise it will have high levels of fructose), orange, strawberries, watermelon, pineapple, and raspberries.

Notice that the foods listed above are all wholesome foods that contain fibre, which help to reduce the glycemic index of a meal (see below). Fibre slows down the digestion of the sugar so that it is slowly released into the blood stream, which means energy levels are more stable. In juices, the same levels of fibre are not present, and so the glycemic index of juice is often higher than that of it’s solid counterpart.



Glycemic index is a ranking system of 0 to 100 depending on how quickly the blood glucose levels change after eating. High GI foods are those that are quickly absorbed and result in a spike in glucose levels, whereas Low GI foods are slowly absorbed and maintain a more consistent glucose level in the blood. Low GI foods also help with weight management as we feel fuller for longer.
Some foods that are Low GI are: oats, fruit, vegetables, and most nuts.


Image References:

Sugar Bowl –

Posted on Leave a comment

Exercise During Pregnancy

Exercise during pregnancy is something that should be done with a low-moderate level of exertion and in a controlled environment. It is important to understand the contraindications so as to maintain a sustainable exercise program, without putting mother or child at risk. The training capabilities of individuals during pregnancy will vary according to fitness levels, experience and existing medical conditions.


  • Positive psychological and physical outcomes
  • Strengthen and prepare the body for childbirth
  • Strenghten pelvic floor and lower back
  • Easier to regain fitness after childbirth


Contraindications to exercise during pregnancy (Don’t do)

  • Lying on your back or front, particularly during the 2nd and 3rd Trimester
  • Over-exertion and holding breath
  • Unbalanced movements that could result in a fall
  • High intensity training and plyometric exercises (jumping)
  • Lifting heavy weights
  • Some abdominal strengthening exercises
  • Running long distance, or training for long periods of time (>1hr)


Some training tips

  • Use lighter weights than you normally would, and remember to regulate your breathing. If you find you’re holding your breath, you may be lifting too heavy.
  • Rather than lying on your back, you can perform some leg exercises lying on your side.
  • Don’t work yourself to fatigue, back off if you’re feeling dizzy or nauseous.
  • Train for 30 mins, up to 4 times a week, provided there are no existing complications with the pregnancy. Frequency of training also depends on the fitness base of the individual.
  • Always warm up with dynamic stretching before training. Finish the session with static stretching, ensuring that you work within your range of movement.
  • Don’t allow yourself to overheat during training.


Remember to listen to your body, and don’t try to undertake more than your level of fitness allows. Avoid the contraindications of exercise during pregnancy and both mother and child can reap the benefits of a healthy program.

Posted on Leave a comment

Don’t Diet


Dieting is something you should avoid at all costs. Rather, you should be eating healthy all the time. That’s not to say that you can’t have a treat every now and then within reason, but for the most part, it is about understanding the foods which help increase your metabolism, and those which slow it down and hinder your body’s ability to burn fat. When it comes to nutrition, don’t trust anyone. Do the research, and make informed decisions that make sense to you. There are a multitude of contradicting opinions, so it’s time to form your own.



Protein aids in muscle development and recovery. It also assists in maintaining your daily energy levels and mental performance. Proteins cannot be stored in the body for long, so they are continually broken down, which means it is important to replenish them daily. Generally speaking, an individual usually needs 1 gram of protein for each kilogram they weigh, everyday.

GOOD SOURCES OF PROTEIN – Eggs, Fish (particularly salmon), Meat, Chicken, Quinoa, Almonds



Good fats, (like saturated fat), increase the metabolic process to burn off unwanted fats (like trans fats), whereas bad fats will increase fat storage.

BAD FATS INCLUDE – Hydrogenated oil, Canola and Vegetable oil, Margarine and Butter substitutes.

GOOD FATS INCLUDE – Olive oil, Coconut oil, Eggs, Avocado, Raw nuts, Omega 3, Butter in moderation.



Carbohydrates are found in just about every food we eat. Once consumed, our body breaks them down into glucose, which provides us with the fuel we need to function. There are good and bad carbs though, and this is where we talk about high and low G.I (Glycemic index).

High G.I foods are processed in our body much quicker, raising our blood sugar levels faster than that of Low G.I foods. Low G.I foods are a more sustainable energy source, helping keep our blood sugar levels within an acceptable range, allowing our bodies to burn more fat.

GOOD CARBS INCLUDE – Millet, Quinoa, Sweet potato, Fruit and Veg, Steak, Chicken, Fish, Eggs

BAD CARBS INCLUDE – White stuff!, White bread, White flour, White Grains, Crackers, Pasta from white grains/flour, Potatoes, Pastries

NOTE: Dairy is okay (for some people) provided it is as unprocessed as possible.



Eating excessive amounts of sugar raises your blood sugar levels, causing your body to release more insulin. This increase causes you to store more fat. It then takes your blood sugar level from high, to an extreme low, where you will find yourself hungry, fatigued and craving sugary foods.

Some sugary foods include – Juices, Soft Drink (even coke zero), Salad Dressings, Muffins, Breads, Chocolate and confectionary (obviously…)



Processed foods are full of harmful chemicals, which our liver must work hard to filter. Our liver also breaks down fats for us, but when it has to deal with processed foods it cant always get the job done properly. As a result, we are making it difficult for our body to burn fat.

Some harmful substances to look out for include:

  • Artificial sweeteners
  • High fructose corn syrup often found in wholemeal breads, cereals and yoghurts that are advertised as health products
  • Hydrogenated oils
  • Processed soy products