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Bodybuilding
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Training Programs
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Have your muscle gains slowed down. Keep the hypertrophy going with these programs.
In the Kitchen
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A selection of the best recipes from around the world to complement your training goals.
Interviews
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Find useful information from professional athletes to industry leaders in our interviews.
Competition Prep
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Your diet, weight and cardio training are the most important pieces of any competition preparation.
Training With…
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In this section we train with athletes in there different phases of training
Food & Nutrition
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Your bodybuilding program simply isn’t complete unless you have a proper nutrition plan.
Education Centre
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Break up the day-to-day grind & mix up your routine with these alternative training styles.
How to Gain Size with this 5×5 Program
There are many different reasons why the 5x5 program ends in failure, but those who succeed have truly increased their size and strength.
Banana Pancakes
This great banana pancake recipe taste delicious and ticks all the boxes on Carbs, Fats and Protein with an approximate 60:20:20 ratio.
5×5 workout
If you’re looking for strength gains, you can’t go past the 5x5 program. This 3 day a week 5x5 program can produce an increase in muscle mass and strength so long as you are eating enough calories. There is also some higher-rep accessory work that will help facilitate strength in the main movements. Each exercise is rotated so that one of the three is performed with maximal loads once per week while the other exercises are performed using sub maximal intensity. Essentially, this means there is a heavy day, a medium day and a light day for each exercise during training the week.
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Weight Loss
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Nutrition Plans
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Maximise your performance through better nutrition using one of our many plans.
Training Programs
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Not sure which training program you need? Check out our range of programs designed by professionals in the industry that know what works
In the Kitchen
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Nutrition is the foundation of successful weight loss, but what works? Get the best recipes from professionals in the industry.
Education Centre
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Weight loss isn’t that hard, especially when you know the facts & stay clear of all the myths.
What Works for Others
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Find out some tips and tricks other people use to reach their goals and stay on track
Calculating Calories
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Calculating calories is one of the most successful and common used ways to lose weight
Food Guide
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This section shows you what foods help you with your goals
The 8 Benefits of HIIT Training for Fat Loss
Studies show that basic cardio performed routinely actually ends up not giving you the fat loss potential as when you first started.
Berry Smoothie
If you are someone who isn’t eating enough in the day this smoothie is going to help.
Tone & Lean
Tone up, lose weight and improve your general fitness with this beginner-level program over 4 weeks. This program uses a combination of supersets, tri sets, low rest breaks and cardio days where you need to push yourself to help you create that tone muscle and lean body.
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Working Out
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Training Programs
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Just need to get started, or don’t have a particular goal in mind? Try one of these workout programs to get inspired…
In the Kitchen
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Fuel your workouts with great recipes from industry professionals that know what works
Interviews
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Find useful information from professional athletes to industry leaders in our interviews.
Exercise by Muscle Group
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Want a different exercise for a muscle? This section has what you are looking for
Education Centre
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Get the right information to make your workout more effective and reach your goals faster
Sports Specific
AFL
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Netball
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Tennis
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I'm Starting Out
At Home
Be Healthier
Build Muscle
Cardio Training
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Core Training
General Fitness
Lose Weight
Meal Prep
Put On Weight
Training Styles
Antagonist/Agonist
Bodybuilding
Cross Fit
Drop Sets
Pilates
Power Lifter
Push/Pull Training
Super Sets
Upper / Lower Body
Volume Training
Yoga
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Health & Nutrition
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Nutrition Plans
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Maximise your performance through better nutrition using one of our many plans.
Training Programs
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Want to improve your health? Not looking to “get your abs out” try one of these programs
In the Kitchen
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If healthy sustainable nutrition is what you are aiming for, These recipes use ingredients that come with health benefits
Nutritional Encyclopedia
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Herbs, vitamins, amino acids, minerals. Find out the benefits and whether you need them.
Prep & Recovery
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Whether it’s avoiding injury or recovering from it, let the experts show you all the tricks of the trade.
Skin & Beauty
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Look after your skin with the latest information on skin and beauty
Inner Health
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Our organs play a role in how we feel, recover and if we reach our health and fitness goals.
Education Centre
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Learn about being healthy with information form professionals in the industry
which fats are best in my nutrition plan
Fats are not made equal. Some fats are vital for the health of our body, and some may cause ill health if consumed in excess amounts over a period of time.
Tuna and Yoghurt Salad Mix
This meal is great on a hot summers day. The profile of this meal is perfect for someone who needs a low carb, moderate fat, high protein option, and doesn't want to rely on protein powders as the protein source
Limited Time to train
Short on time to train? This workout by Johanna Fielding Holistic Health and Fitness fixes that challenge for you. This fast paced training program will have you in and out in no time. With a combination of weight training days, cardio days, muscle conditioning days and multiple rest days for recovery this program will help you reach your goals without using up a lot of time.
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Exercise by Muscle Group
3D Abductor Stretch
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3D Hamstring Stretch
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Chest & Shoulder Stretch
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