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

Nike Fitness Gear

Stay on trend while you work out

Nike fitness clothing for both men and women provide the individual with top quality sporting gear, whilst ensuring the gym junkie is kept up with the latest in fashion trends. 

Nike is one of the biggest and most recognisable brands in the world. Today, athletic shoe releases from Nike are met with the same kind of enthusiasm that fashion shows are. The owners of Nike athletics created a brand highly sought after, and collected, and talked about, and infused with artistry. 

This stylish brand is one of the most popular for workout gear, with individuals choosing to wear the clothing even when they are not hitting the gym or going for a workout. Nike has taken street style by storm, being worn by some of the most popular celebrities and models around the globe. 

By providing ultimate comfort and style, Nike allows whoever is wearing it to feel good at all times, making working out that little more easy. 

With their new kids range, Nike is promoting a healthy lifestyle from a young age. By creating a line dedicated to young adults and children, the brand is emphasising the need to stay fit and to begin as a child in order to ensure working out and living healthy becomes a natural part of ones lifestyle. 

- Nicole Jabbour

Freaky Friday. Fitness Puns to get you motivated.

Thank god it's Friday, right? End of the working week and we're all pretty tired. A lot of people I know, including myself, tend to skip their Friday workout. We here at QuickFix Fitness understand the struggle it is to battle it out at the gym after a long war with office so we've hand selected some of our favourite fitness jokes, puns and memes to get you in the zone. 

Drop the kebabs;
get those abs

Red Bull doesn't give you wings; Lat Pulldowns do


I did two hours straight in the gym earlier; then this really cute guy walked past.

Stay Hydrated

Someone call the police because I just killed my workout

I don't sugercoat, but you obviously did by 'sugarcoating'

Miss Fit is our spirit

Education is important, but big biceps are importanter 

I used to be fat and ugly. but then I started to going to the gym. Now I'm just ugly.

I named my toilet Jim instead of John, so that way I can comfortably say I went to the Jim twice a day

If you want to take up cross-country running, start with a small country

The trouble with jogging is that, by the time you realize you’re not in shape for it, its too far to walk back. So keep jogging.

I phoned the local gym and I asked if they could teach me how to do the splits. He said, "How flexible are you?" I said, "I can't make Tuesdays."

This really needs to be a thing

No Caption required

By Rahul Gazula

The CrossFit Movement

CrossFit has skyrocketed as a new and exciting way to exercise!

CrossFit is all about boosting individuals strength and conditioning in an exciting, social and supportive communal environment. CrossFit focus particularly on three exercise programs, which have been specifically chosen to suit the greatest pool of people in today's society. From newbies to absolute gym junkies, CrossFit provides high intensity aerobic exercises, repetitive body weight lifting exercises and heavy weight lifting exercises.

So what makes CrossFit different from everyone else? Why is everyone turning to CrossFit instead of going to the customary and traditional gym? On face value, it is quite easy to observe that the good old gym does provide the SAME if not SIMILAR workout facilities, programs and support as CrossFit, BUT, what differentiates CrossFit from the gym is the fact they amplify the basic workout facilities, programs and support in their workout environment.  

In order to sufficiently communicate HOW exactly CrossFit amplifies the conventional workout, reviewing the CrossFit ethic and morale instilled in their gyms seriously illustrates why this new workout environment has grown popular and fast! CrossFit is all about "constantly varied, high-intensity, functional movement" workouts that focus on functional movements aiming to grow and develop individual's ability, agility, stamina and strength through loyal support and encouragement from enthusiastic CrossFit trainers. The heart of CrossFit is all about motivating individuals "to move large loads over long distances, and to do so quickly". 

 Greg Glassman, one of the founder's of CrossFit, said his motivation to create such a unique and exillerating workout regime was all based on establishing a "sport of fitness". Greg Glassman thouroughly enjoyed mixing sport with his personal workouts, and realised the greater good this could bring if he provided the opportunity to others. Greg Glassman said "harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means."

http://journal.crossfit.com/2007/04/understanding-crossfit-by-greg.tpl

http://www.crossfitsydney.com.au/what-we-do/what-we-offer/

By: Georgia Antonenas

OPTIMUM NUTRITION GOLD STANDARD 100% WHEY

Truly the gold standard of protein supplements, this product is an effective slow release protein that tastes incredible.

What is the go-to brand for body builders all around the world, Gold Standard Whey is a great tasting isolate that you can actually enjoy drinking. I actually mean enjoy, not it's bearable, but that it actually tastes good. Real good.

It comes in more than 15 flavours, By the time you read this that number might have doubled. My personal favourites are cookies and cream and the mocha flavour. Get your milk to powder ratio right, and with the good shake the latter could easily pass for Starbucks. Alternatively if you're taking your cut very seriously, or your diet plan is cutting dairy, this thing is still, and by far, the most easily digestible with water.

As you can see from the nutritional tab below, it's ideal for cut cycles due to the slow release and low energy per serving. That does not mean to suggest if you are bulking, you should avoid it as it is still a very good source of protein which the main thing you are after. It's perfectly fine for both sexes (although MOST protein supplements are), but the gender neutral labeling and aesthetic is fresh sight among the hundreds of hyper-masculine products.




A must have for anyone serious about their protein choices.

9/10


Written by Rahul Gazula

F45 Training

One of the biggest struggles that everyone faces when starting a new workout regime is finding motivation and sticking to goals. On cold, early mornings, its easy for the best of us to reach over and hit the snooze button on our alarm rather than reaching for our joggers and heading out to the gym. The easiest way to combat this is group training. When you have the support of others around you, the prospect of sticking to a workout routine becomes so much more realistic, and you no longer have to rely entirely on yourself for motivation.
F45 training is a new program that involves workouts in group environments that are innovative and constantly changing so you are sure to never get bored of doing the same routine over and over again.

Originating in Australia, this exciting exercise program is designed by the best in the business and aims to get you the results that you want and deserve. "F45 is not a gym!" With over 100 franchises open across the world (after just one year) and with this number growing, you can be sure to find the perfect location to push yourself to achieve your fitness goals while having fun and meeting new people.

This revolutionary way of working out is designed for people of all fitness and skill levels. Even if you've never stepped foot into a gym before, F45 aims at developing individual strength and fitness through regular sessions and group motivation. Regularity is key!

I've heard nothing but positive feedback from people who've had the F45 experience. It's affordable. It's motivational. It's fun. It works!

If you're interested in giving it a try, you can find more information at http://f45training.com.au/ or you can find them on Facebook.

Here's a look at what you can expect from an F45 class...

http://f45training.com.au/

- Megan Stewart

Kayla Itsines Workout Guides

Kayla Itsines has completely revolutionised the health and fitness industry by formulating a 12 week body transformation program all aimed at being quick, effective and most importantly efficient for super busy women in today's society!

Kayla Itsines KNOWS how frustrating it can be for women who work out arduously BUT fail to achieve their desired results, and THIS is what makes her program in the fitness industry a phenomenon! 

Kayla Itsines program is significantly different from competing fitness programs as she has produced an e-book that communicates basic fitness routines, which eventually become harder and more challenging throughout the 12 weeks. Kayla Itsines argues strict adherence to her 12 week challenge is fundamental towards achieving the best possible results. Therefore, by advancing in fitness routines gradually this will ensure your body continuously develops and adapts to avoid muscle memory. Muscle memory is what causes repetitious work outs to plateau, and THIS is what Kayla Itsines has extrapolated from her clients feedback as being frustrating and needing her help! Kayla Itsines clearly demonstrates all her warm ups, work outs and cool downs using diagrams, photos and clear instructions to make sure her clients attain the greatest experience from her 12 week challenge.

So what else makes Kayla Itsines 12 week body transformation fitness program different? WELL its her clean eating recipe book that she has created to accompany her fitness program! This is because Kayla Itsines understands the importance of nutrition for your body, mind and overall wellbeing! Kayla Itsines says "your body is an amazing machine! Healthy eating is THE most important part of weight-loss". Kayla Itsines reinforces the benefits of consuming clean and colourful whole foods that are jam packed with rich vitamins and minerals, which is all aimed at kick starting your metabolism to provide the greatest natural energy for working out!

Kayla Itsines has also addressed myths associated with women and working out, such as lifting weights will make you big, bulky and stocky like a weightlifter! This is SO FALSE and Kayla Itsines promises this will not be the case for her clients as she has constructed her work out routines to be 30 minutes in length focusing on slimming down and toning up for the busy modern day woman! 

http://www.kaylaitsines.com

By: Georgia Antonenas

Fitness App: PumpUp

"Become the best version of you"

Founded in 2012, this health and fitness app has over 1.7 million users and is ranked one of the most popular fitness apps ever.

With this app, you can share selfies, build exercise plans, track activity such as calories burned, and share healthy recipes and fitness progress.

Combining similar characteristics to Facebook and Instagram, this app is considered a 'virtual trainer in your pocket' and provides the user with multiple avenues of inspiration to get fit and healthy. 

A 2007 study by the University of Sydney showed that more than 16,000 Australians have 'painted a grim picture' of an unhealthy nation that is falling short of its recommendations for both nutrition and exercise. In addition to this, it stated that there are over 750,000 Australians who have diabetes - could you imagine the number in 2015?

With not just a nation wide, but global, move to become a fitter world, it is evident why the sheer popularity of #fitspo and #thinspiration has grown rapidly- solely through social media. The want to become healthy is ultimately a need, with many people coming to realise that a healthy body and mind are essential to living a fulfilled life, taking advantage of all the good life has to offer.

I personally have this app and highly recommend it. By creating a small 15 minute workout everyday, I can assure that your body may be sore in the moment, however will be thanking you in the future. 

http://pumpup.com/

4.5/5 

- Nicole Jabbour

Welcome!

Quick Fix Fitness

Welcome to the quick fix fitness. We are a fitness group dedicated to providing you with the latest in fitness and lifestyle.

We are based in Sydney, Australia and have passion for keeping healthy. We hope to share some of what we know with you and be a part of your fitness lifestyle.Watch this space for:

• Diets
• Exercises
• Activities
• Product Reviews
• Quick Tips 
• General Fitness Info

Below is our team and just a little info for you to get to know us :) 

Megan,
Fitness Favourites: Yoga

Hannah,
Fitness Favourites: Ice Hockey

Nikki
Fitness Favourites: Football and Netball

Georgia
Fitness Favourites: Jogging

Rahul
Fitness Favourties: Leg Day and Walking the dog