What we hope the next biggest loser season will be like

Australians love reality television. With what we have coming up in the future, the Quick Fix Fitness team decided to come up with our own idea of what the next season of Australia's Biggest Loser should be like.

It was a lot of fun to make and we hope you got a giggle out of it. :) 

FITNESS APPS ARE HERE TO HELP!

For everyone who is losing weight, or maintaining weight knows that in some point in their journey, there comes a time where they lose motivation. Sometimes we need that little bit of extra help along the way or a different motivation to help us through the slump.

For this, I’m going to introduce to you http://www.muscleandfitness.com/ which helped me through some of those slums! Muscleandfitness.com provides a tone of information, ideas and motivation to help you achieve the body which you desire. One of my favorite things which they have released is their 60 Day Revolution program! Through the program it assists you by showing you particular muscular movement patterns which should be trained in every session. With a team of experts giving you a workout overview, nutritional advice and challenges, why not try something different?

On the website, they also show a number of different celebrities such as Dwayne Johnson and female UFC champion Ronda Rousey who take you through their workouts and what keeps them motivated.

As you know, nutrition is extremely important in the minds of a healthy lifestyle. The website also takes you through a number of nutritional perspectives that will help! Just some of the things which they talk to you about are foods to consume before a workout, protein packed breakfasts and superfoods! Everyone likes food, why not make it yummy and healthy?

Ladies, muscle&fitness have a large area dedicated just to females! As women are all different in body shapes, they take you through exercises ideal for your body shape! They also talk about food which is great for your luscious hair and beautiful skin and workouts!

This website it great for those who are unsure of what they are doing or what they should be doing but also giving you that motivation to try something different, challenge your body and its abilities whist also feeding yourself delicious foods! Check them out! You won’t regret it! 

FIGHTING FABULOUS

Alright, serious talk time. When you work out, what is the first thing that you do? Put on the appropriate attire of clothing of cause! This post will be going through the top 5 Fitness clothing brands which are cute, trendy and also suitable for task ahead.

We all know that clothing can be expensive when finding comfortable clothing especially for those over the shoulder boulder holders ladies that won’t make it feel that you’re about to knock yourself out. Thanks to http://fashion.allwomenstalk.com/ we will be looking through the top 5 brands for working out.

#1- Lululemon! This brand of exercise clothing is a personal favorite as they are always producing cute outfits, matching sets etc. and at a reasonable price. They are known for their high quality yoga and other athletic clothes available and is known to last people 5 years of wear!

#2- The well-known Underarmour is next with its strong and durable clothing. Through the brand, they produce tops, footwear, shorts ect. Although the pricing of Underarmour is on the higher side, it is defiantly worth the dollars being spent.

#3- Mondetta Performance Gear (MPG) has been recognised as being a fashion guru for the exercise world intended for the strong athletes, dances and people who enjoy yoga. It has many different qualities in the terms of fabrications, quick dry time etc.  

#4- Athleta! This brand isn’t heard of much in Australia but whether hiking, running, etc is in your ballpark! If comfort and being able to be flexible is part of your agenda They attend to all needs of clothing and accessories such as headbands and water bottles!

#5 Run pretty Far is last but no means least. With their exercise clothes being so functional in apparel being part of the modern graphics and loud, vibrant colours. Is sure to catch your eye and then your heart once you wear the clothes day in and day out.

There are another 5 exercise apparel tips on the website given above so hopefully this helps those trying to find a shop to start in.

QUICK FIX FITNESS

A Guide to 'Clean Living'

Rigorous exercise regimes on their own are not going to allow you to reach your physical peak. Going for a 10km run followed later by a 2 hour weights session at the gym is essentially pointless if you are not fuelling your body with the correct foods. Fortunately, Bondi based personal trainers and former My Kitchen Rule contestants, Scott Gooding and Luke Hines, have created the book 'Clean Living' to help you understand what exercises you should be doing along with what you should be putting into your body to gain and maintain your best possible physical state.

With personal training experience under their belts and a mutual appreciation for food, you can be assured that this guide is reliable, with recipes that are uncompromising on taste and quality, with a 3 week plan to get you going with a healthy lifestyle. This book includes an illustrated exercise plan, as well as 3 weeks worth of 'paleo' meal plans. These guys embody the image of Australian beach culture, and their program reflects their active lifestyles while spreading their vision for healthy and 'clean' lives, which they have highlighted with their 5 key principles to embody a clean lifestyle...
1. 'Eat right'
2. 'Move right'
3. 'Think right'
4. 'Recover right'
5. 'Stay motivated'

An article on Sarah Wilson's blog, 'I Quit Sugar', describes 'Clean Living' as "a "bible" that guides you on a three week journey inclusive of exercise plans, menu plans and mouthwatering, sustainable and economical recipes." This article also includes a sneak peak at some of the delicious recipes that are featured in the book such as 'Lamb Cutlets with a Zucchini, Pea and Mint Salad' and 'Quinoa and Sweet Corn Fritters with Avocado and Tomato Salsa', along with pictures that are sure to make you hungry by just looking at them.

https://iquitsugar.com/clean-living-extract-post/

If this book isn't enough for you, fear not! The Bondi boys have since released not one, not two, but THREE more books so satisfy your clean living desires. 'Clean Living: Cookbook', 'Clean Living: Quick & Easy' and 'Clean Living: Fast Food' are the most recent additions to the 'Clean Living Library' and can be purchased from various online book sources, as well as the second book ('Clean Living: Cookbook') is available at Big , all for around $25.00.



http://lukeandscott.com/

by Megan Stewart

Top 8 Sydney walks

Your feet are the best exercise equipment you have: here are 8 amazing ways to use them in Sydney.

These eight coastal walks have it all. From views, to cafés, lookouts, to serene surroundings. Here are the top 8 Sydney walks you probably need reminding of.

Bondi to Coogee Walk

Bradley’s Head to Chowder Bay

Manly to Spit Bridge

North Head

Barrenjoy Lighthouse Track

Anzac Bridge to Pyrmont Bridge

Cockatoo Island

The Bay Run

So get your joggers on and head to one of these amazing eight walks. Spring is the perfect weather to go and enjoy a healthy few hours outdoors. Don’t let anything stop you, get fit and start walking.

-Nicole Jabbour

ABT TIME!

ABT! ABS, BUTTS AND THIGHS!

Now that's its coming towards summer, most people are wanting to lose the weight which is developed over the winter. Everyone is different in how quickly and efficiently they can lose this excess weight but the key is to make it enjoyable and fun but the hardest thing is getting in the routine of eating healthy and exercising regularly. Remember, weight loss is 70% diet, 30% exercise!

Here is a little workout which targets your abdominal region (abs), your gluteus muscles (butt) and your thighs! Working out these muscles won’t make you lose the excess in that particular area but doing larger movements with multiple muscles been activated to do so helps in larger weight loss results, so don’t isolate your muscles!

Squats (3 x 15)

Lunges (3 x 14)

Oblique twists (3 x 10 each side)

Mountain climbers (3 x 24)

Burpees (3 x 10)

Russian twists (3 x 20)

Doggy leg lifts (3 x 12)

Plank 1min (3x)

Leg raises (3 x 12)

There are two ways in which this workout could be done, you could do three repetitions of the same exercise or you could go through the exercises doing one repetition of each but going through it multiple times. From personal experience with workouts, I prefer going through the exercises three times each as it feels that im not doing the same thing over again constantly. If you feel that the workout is too easy, add some weights to the process such as a weight during squats, lunges, Russian twists etc.

I hope this helps move some of that winter weight or even just wanting to mix up the routine!

Quick Fix Fitness!

Shin Splint Footwear

Beat The Shin Splints With Some New Kicks

So you're ready to kick back in to your cardio regime after some time off. It's all going pretty well until about midway through and then it hits you. A sharp piercing pain in the middle of your shin that feels like you leg is about to fall off. What you're experiencing is the dreaded shin splint that affects many runners, mostly beginners or after an increase in exercise intensity.It's caused by strain on the muscles in your tibia and can range from annoying to downright disabling. Some ways you can avoid this is by running on grass instead of concrete or on a spring loaded treadmill. Also use compression gear for support and to encourage circulation. One of the best ways to make a change is with your choice of footwear. Footwear can make a huge difference. Maybe step away from the bargain bin and clearance rack next time you're out looking for some new runners and have a look at the ones listed below. Just as a note, all the shoes listed below are unisex, or come in both male and female variants.

Over-pronation

Asics Gel Kayano 20








Nike Lunarglide +5



These shoes provide motion control and excellent stability They come with medial support, density midsoles, foot bridges and roll bars, as well as firm heel cushioning. This prevents the over pronation of the heels and allows more runners more control of their stride.


Neutral
Mizuno Creation 15










Asics GT2000 3







With smart cushioning and a balanced feel, these shoes provide exceptional support and comfort when running without altering too much of the runner's stride. These can help posture and form if you suffer from shin splints but do not lean to either extreme. They are effective protection for running on hard surfaces and help lessen the shock that is transferred through the leg.Supination 

Supination 
Brooks Dyad 9



Nike Air Pegasus 3







Supination is the least common type of the three and is where the ankle roles outwards creating tension in the shin. These shoes with their thick heel and firm ankle support provide maximum stability and corrective technique. These are extremely helpful in helping runner and joggers who suffer from this condition.




By Rahul Gazula

FITBIT FABULOUS

The Fitbit has changed the way you work out radically and creatively through technology! This compact, little, and stylish fitness tracker has formed a new platform that not only monitors YOU and your FITNESS GOALS but it also keeps you connected with your FRIENDS and their FITNESS GOALS. The Fitbit's innovative design goes beyond the traditional and old school way to exercise. Instead, "when it comes to reaching your fitness goals, steps are just the beginning" because this extremely impressive device tracks every second of your day. To a degree, you could say, this slick gadget becomes your helpful little friend that monitors your daily activity, levels of exercise, food consumption and weight consistency, but most importantly, checks out how much you sleep! 

Why on earth does this little pocket rocket device track and collect so much data on your life? Because this extraordinary device recognises how important it is to have SUPPORT to sustain MOTIVATION when building your fitness journey and developing your overall wellbeing! The Fitbit creators put this nicely in stating we "see how small steps make a big impact".

So how exactly DOES the Fitbit monitor and track your progress in your fitness journey? WELL the Fitbit is a smart and stylish device worn on your wrist to "track" your everyday whereabouts and activity. The Fitbit then "syncs" your daily progress and activity to your mobile device or computer, depending on what you prefer, to then SHOW you how much "progress" you've made since beginning your fitness journey with the Fitbit. This is all about proving to you that YOU CAN ACHIEVE ANYTHING as a means of upholding "inspiration" and motivation in your fitness journey.

It is pretty understandable to see how the Fitbit has created the largest online fitness family! The core of its innovative success is its ability to keep you connected with your friends in fitness, to make the rigour of working out just a little bit more fun, joyful and exciting! 

https://www.fitbit.com/au/whyfitbit

By: Georgia Antonenas

Stay Motivated!

Fitness journeys can be a struggle for everyone to start, maintain and achieve, which is generally due to a lack of motivation. Whether it's yet another new years resolution or a frantic end-of-winter dash to get that killer summer bod, all of us can fall off the train tracks at times and lose our drive and determination. Whatever your motivation, staying on track and pushing through even the toughest of days (or the coldest of mornings) will guarantee you the best results possible and will make it all worth it in the end.

Here are a few tips that you may find useful when trying to stay on track:

1. Set individual goals
While looking at pictures of Victoria's Secret models can motivate you to get off the couch, it is important to remember that you are not them. As much as you want to, you can't magically grow 20 centimetres over night. Ultimately, your main goal should be health and fitness, and achieving YOUR best physical state possible. Try setting goals related to your fitness, such as a new PB in weights or bettering your last run time/distance.

2. Write out your goals
In order to stay on track, writing out your personal goals can be a big help. One thing that you must remember in setting goals is making sure they are realistic. If you set physically unachievable goals , you are both going to push yourself WAY too hard and do yourself damage and you are only going to be disappointed when you don't reach them. Start by writing out your fitness aspirations and give yourself a time in which you want to achieve them. Put them somewhere that you can see them to make sure you keep a clear vision of where you are heading. Routine and maintenance is the only way you are going to see results.

3. Take progress pictures
For you to be able to see how far you have come, take regular pictures to compare to. If you feel like you aren't seeing any change, looking back at old pictures might be a nice surprise for you and a good reminder that you are on the right track. This can serve to be a MASSIVE confidence booster and can encourage you to stay motivated and keep pushing on!

4. Workout in groups
Sometimes, our toughest competitor is our self. If you set an alarm in the morning to go for a solo run, chances are you are just going to hit snooze and doze back off into la la land. However, if you've got workout partners waiting for you at the gym/park/pool etc... you HAVE to go to avoid disappointing them and vice versa.

5. Reward yourself
Whether it be with food, a trip away or a new pair of shoes, rewarding yourself can serve to reinforce the hard work that you have done. It can also push you to achieve your goals if you know that there is a bonus reward waiting for you at the finish line. If you're working out in a group, you could reward yourselves by going out for lunch, seeing a movie or doing whatever it is that you enjoy doing as a group. #treatyourself

Hopefully you find these tips helpful! Remember, goal setting and regularity are the keys to success!

Megan Stewart

Blogilates- Youtube Fitness Account

Train like a beast. Look like a beauty. 

Cassey Ho is a certified fitness instructor and the creator or POP Pilates. Thanks to YouTube, this fitness pro was able to establish a new and still growing business. 

Cassey uses YouTube to make Pilate videos that are fun and motivating for people of all ages. The popularity of her channel has seen her gain over 2 million subscribers on the social media site, rocketing her fame to new levels. In 2012, Cassey was named the #2 Fitness Motivator Online. 

"My life consists of lots of working out, eating clean, cooking clean, teaching fitness classes, designing for my store, writing, filming, editing, picture-taking, modelling and producing. Oh and tweeting. Lots of tweeting."

Uploading video's on a regular basis, this Fitness Guru is out to make a health difference and is definitely doing so. By using her talents for the good, Cassey is hoping to have people who are constantly on YouTube to stumble across her popular page and witness the difference that this form of physical activity could do to your body and your health.

A major fan of her work, I highly recommend Cassey's site.

4/5

Visit her YouTube site: https://www.youtube.com/user/blogilates

- Nicole Jabbour 

 

FITGIRLSWORLDWIDE

Social media is the be-all-and-end-all in today's technology obsessed society! In saying this, Instagram has revolutionised the way people connect, communicate, and network enormously since it catapulted on to the scene in 2010.  Just as crazed as we all are about technology... the same can be said about our society's obsession with FITNESS! Instagram houses an abundance of fitness accounts which have HUGE followings with MASSIVE traffic all revolving around the newest, latest and quickest trends in working out in the most fun-filled way! An example of a really popular Instagram fitness account is @FITGIRLSWORLDWIDE who have a big following of nearly 2.0 million followers!

WHY is @FITGIRLSWORLDWIDE so popular? WELL... because it promotes a healthy, fun and joyful way to exercise! This dynamic fitness account keeps their followers up-to-date with their OWN followers personalised quick workouts. @FITGIRLSWORLDWIDE encourages their followers to record and upload in a short 15-second video a super original and effective workout. By tagging @FITGIRLSWORLDWIDE in your video, they can view your video and upload it on to their Instagram account so the rest of their 1.9 million followers can view YOUR do-it-yourself  fitness tips and tricks!

No wonder @FITGIRLSWORLDWIDE has become a popular workout Instagram page, because all of their videos take working out and staying fit to a whole new level! As you can see, followers show off their original workouts at the beach, in the park or by the water, which is incredibly refreshing from the typical gym! @FITGIRLSWORLDWIDE also has a knack for encouraging their followers to video amusing, enjoyable and exciting workouts that incorporate friends and workout buddies. SO... next time when you're feeling lazy, not bothered to move, or finding any excuse to not get up and get moving, have a look at @FITGIRLSWORLDWIDE for some fitness inspiration!

https://instagram.com/fitgirlsworldwide/

By: Georgia Antonenas

Forgetting something?

Why is diet so important in being fit and healthy?

"Its not a diet, its a lifestyle" - unknown.

One of the hardest things about being healthy and staying healthy is defiantly the constant healthy diet. For a lot of people who are exercising, it’s about losing weight and being happy with your body image. Sadly, a lot of people who are under this impression that all you have to do is exercise, they are wrong. Loosing or maintaining weight is 70% diet, 30% exercise. So, for those thinking you can eat MacDonald’s and have their ideal body and be healthy, they might need to take a step back into reality. One of my favourite concepts is that if you’re putting crap into your body, crap is going to come out. Alternatively, if you’re putting healthy things in, good things will come out of it.

From personal experiences, eating healthy is hard and expensive especially if you’re working full time or a full time student. Finding the time to prepare your meals and make sure their healthy can be difficult but to have successful weight loss, you need to find time. One of the most common mistakes people do when losing weight is eating the wrong foods during the wrong part of the day. For example. For breakfast, you can never go wrong with having an omelet with baby spinach, tomatoes, mushroom etc. gives you the proteins your body needs to start your day. Breakfast should also be the biggest meal of the day! Between breakfast and lunch or lunch and dinner you should be having a small snack, such as a handful full of almonds or some fruit but not having large amounts that it’s like eating another meal. For lunch, THIS IS WHEN YOU SHOULD BE EATING HEAVY MEALS! NOT AT DINNER! This is the time where you can have your meal of pasta, rice, meats etc. as it gives your body time to process it before sleep. For dinner, this is the opportunity to have a salad and some light fish. You don’t want to be filling up your body before sleep as it doesn't give your body a rest. Another thing which people have a good tendency to do is not drink enough water during the day. An individual person should be drinking 2-3 litres a day depending on how active you are that day, so it’s time to cut out those soft drinks and replace them with water! And most importantly, SLEEP! For successful weight loss, having a minimum 8 hours sleep a night is recommended giving your body a sufficient time to recover and prepare for the next day!

Hopefully this helps some readers understand the diet side of weight loss and maintenance and when you should be eating what. Following this type of diet regime, and keeping it clean, be ready to see the results.
REMEMBER! SLEEP, EXERCISE , FLUID AND DIET!

KEEP FIT, EAT WELL, STAY HEALTHY! #quickfitfitness

Fuel Your Workout

When working out, we need all of the energy that we can get which is why it is so important to nourish your body with the right fuel to push through and reach your maximum potential. Here are some of the best pre-workout food options (as listed on fitnessmagazine.com) that you could consider downing before hitting the gym in order to see the best #gains possible.

1. Whole wheat toast with banana and cinnamon



If it's slow, steadily released energy you want, carbs are the way to go. This combo is the perfect mixture of simple and complex carbs that will keep you motoring through, and the added benefit of potassium in bananas is perfect as potassium levels decrease as you sweat. The cinnamon, besides adding flavour, will help you focus and push through as studies have shown that it is beneficial to brain function.

2. Oatmeal and fruit

The slow releasing energy of oatmeal gets a big tick of approval. Not only is this perfect for energy, but it is so satisfying and will leave you feeling full so you won't be hit with thoughts of food mid-way through a workout. On it's own, oatmeal is not the most exciting tasting food, so add some fresh fruit for some sweet flavour and an added bonus of extra energy to keep you going.

3. Greek yoghurt and trail mix

Greek yoghurt holds so many wonderful properties and its benefits are practically endless. It's easy to digest and won't leave you feeling sluggish while your smashing it out at the gym. Trail mixes are great as the sugar from the fruit and the healthy fats from the nuts and seeds provide you with much needed bursts of energy. Try to make your own trail mix or opt for a pre-packaged one that doesn't have added sugar and items such as chocolate bites.

To find more healthy food ideas, as well as workout videos, health information and weight loss tips, visit www.fitnessmagazine.com

Source: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/?page=0

Megan Stewart