Dynamic warm up routine

Warm up your muscles with September cover model Alexa Towersey's favourite warm up sequence. Overhead Reverse Lunge x 10 Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length...

15-minute ab workout

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength. All you need is 15 minutes two to three times a week and a medicine ball.  Words/workout: Sam Ly (pictured)  Photography: Jamie Watling  1. Straight-arm plank Lie on a flat surface. Position hands directly under shoulders and legs,...

Black forest protein smoothie

Get your protein fix with this delicious smoothie - we swear it tastes just like a liquid cherry chocolate bar!    Ingredients 2 scoops chocolate protein powder ½ cup fresh or frozen cherries, pitted ½ frozen, ripe banana 1 heaped tbsp Well Naturally Rich Dark Chocolate, roughly chopped ¾ cup coconut or almond milk  4 ice cubes 1 tsp Natvia, or 1–2 drops...

Raspberry coconut protein truffles

  Treat yourself with these delicious raspberry coconut protein truffles by Heidi Cannon.  Ingredients (makes 12)   ¼ cup fresh raspberries 1 cup shredded coconut ¼ cup shredded almonds 2 scoops vanilla protein ½ cup coconut oil 4 dark chocolate squares Cocoa, crushed cacao nibs, crushed nuts or desiccated coconut (optional, for coating)   Method Mash raspberries in mixing bowl. Mix shredded coconut, almonds and vanilla protein and add...

Sweet potato cupcakes with peanut butter frosting

  If you're looking for a sweet alternative to your regular cupcakes, this sweet potato creation is a must-try.     Ingredients (makes 18) Cakes  2 eggs  1 cup vanilla protein powder  1 cup mashed sweet potato 2 tsp baking soda  4 packs Stevia sweetner Frosting   2 tbsp peanut butter ¼  low-fat cream cheese 1 tsp vanilla extract    Method Blend ingredients and pour into non-stick muffin tins. Bake at 175°C for...