Bringing you the latest in health and fitness

Leave a comment

Apple Jubilee

A sweet, crunch dessert delight.

Preparation: 25 minutes
Serves: 6 servings
Energy: 74 calories per serving

– 1 cup granny smith apples, cubed
– 6 oz nonfat vanilla yoghurt
– 3 cups McIntosh apples, cubed
– 1 cup seedless grapes, halved

1) Wash, core and cube apples, leaving peel on. Add to a large mixing bowl.
2) Wash and slice grapes in halves. Add to apples.
3) Pour yoghurt over fruit and mix.
4) Refrigerate covered for 20 minutes.
5) Divide into individual 1 cup ramekins and serve.

1 Comment


This is an isolation exercise which targets the triceps.

1) Attach a straight bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3) Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as your perform this movement.
4) After a second hold at the contracted position, bring the bar slowly to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.

Leave a comment

Boot-Camp Benefits

Boot-camp style training is more popular than ever with classes offered at gyms and in a wide selection of exercise DVDs for training at home. Scientists at the University of Wisconsin, La Crosse Exercise and Health Program, analysed the benefits of boot-camp workouts. The results showed the average exerciser burned 9.8 calories per minute – almost 400 calories during a 40 minute boot-camp video chosen for the study. For a great workout that could help break a training plateau by changing your regular routine, choose a class that combines aerobic exercise with strength movements. These classes help weight loss as well as muscle building with pushups, squat thrusts, and arm curls to provide great interval training.

Leave a comment

One-Arm Overhead Extension

One-Arm Overhead Dumbbell Extension
This isolation exercise hit the triceps.

1) Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2) Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3) Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4) Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5) Return to the starting position by flexing your triceps as you breathe out.
Tip: Is it imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6) Repeat for the recommended reps and switch arms.

Leave a comment

Mango-Avocado Salad With Lime Vinaigrette

A fresh and filling summertime salad with tantalizing flavours.

Preparation: 15 minutes
Serves: 4 servings
Energy: 372 calories per serving

– 1 cup black beans
– ¼ tsp sugar
– 2 sprigs cilantro
– 4 tbsps extra virgin olive oil
– ½ tsp salt
– 2 avocados
– 3 wedges yield lime juice
– 1 mango
– 1 jalapeno pepper

1) In a medium bowl, toss mango and jalapeno with 1 tablespoon lime juice and salt.
2) Add avocado and gently toss to combine.
3) In a small bowl, whick together the remaining lime juice, zest, sugar, cilantro and olive oil.
4) Toss the black beans with the vinaigrette.
5) To assemble, spoon the black beans with vinaigrette into the centre of a serving platter.
6) Top with the mango-avocado mixture. Garnish with chopped cilantro and black pepper.