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The 10 rules of Personal Training

The 10 rules of Personal Training

Your PT wants to see you get results as much as you do. Follow these 10 rules to get the most out of your PT sessions and stay on track to reach your fitness goals.

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How to protect your pelvic floor

How to protect your pelvic floor

Most people associate incontinence and prolapse with weakened pelvic floor muscles due to ageing or childbirth, but other factors, including exercise, can exacerbate potential problems.

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Your ultimate summer tone-up plan

Your ultimate summer tone-up plan

If you’re one of the many women across Australia making plans to tone up before the warm weather hits, you’re going to need a plan of action. Here’s what you need to do.

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Weight Training Myths Busted

Weight Training Myths Busted

Want to fire up your metabolism, shave centimetres off your waist and slip a slimmer silhouette into your jeans? Then pump some iron! Here's why strength training should be a part of your workout routine.

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What is HIIT?

What is HIIT?

Incorporating HIIT into your workouts will reduce the time you spend at the gym while maximising your results.

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Surfing basics

Surfing basics

To a degree, you can physically train to surf … but the best training is surfing itself.

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Train for a trek

Train for a trek

Di Westaway, founder of Wild Woman on Top, a trek training company, gives her top tips for getting trek ready.

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15 Fitness things to try in 2015

15 Fitness things to try in 2015

You know the saying: ‘If nothing changes, nothing changes!’ So change it up this year by trying something new. Here are 15 ideas to get you started.

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Are you Army fit?

Are you Army fit?

So you think you’re pretty fit – but are you Army Fit? See if those boot camps are paying off with this simple fitness test.

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What to eat before a fun run

What to eat before a fun run

When preparing for a fun run, nutrition is as important for success as training. Chef and nutritionist Zoe Bingley-Pullin shares her tips.

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7 deadly exercise sins

7 deadly exercise sins

Are you an exercise sinner or exercise saint? Turns out there are a fair few common exercise mistakes that women make that can be dangerous for their body, health and motivation.

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Ramadan fitness tips

Ramadan fitness tips

If you’ve ever skipped a workout because you felt too hungry, spare a thought for our Muslim sisters observing Ramadan this month.

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5 tips for a fitness breakthru

5 tips for a fitness breakthru

Fernwood's Fitness Angel, Genevieve Brock, gives us her top tips for making a successful fitness breakthru in Fernwood's first online program, the 28 Day Breakthru.

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Fitness by numbers

Fitness by numbers

What’s the best way to maximise your time at the gym? Here are the exercise stats you need to know to make the most out of your workout.

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What can be seen in 2014

What can be seen in 2014

A strong, lean physique, healthy bones and less stress sound appealing? Then read on to uncover what you can achieve this year.

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Exercises to get you beach ready!

Exercises to get you beach ready!

You’ve got two choices when beach weather beckons: run for cover or blast your bikini body into shape. Add this toning sequence to your workout to tighten abs, thighs and upper arms.

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How to get out of a running rut

How to get out of a running rut

When running loses its fun and becomes more of a chore than a pleasure, it’s time to mix up your regime to rediscover that running joy that got you started in the first place.

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More fitness for less

More fitness for less

Just because you’re a struggling student, doesn’t mean you have to miss out on the full Fernwood experience. Here’s how you can get more, for less!

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10 common workout mistakes

10 common workout mistakes

Whether you’ve just joined Fernwood or you’re a seasoned gym goer, you still want the best results from your hard work. Here’s what might be holding you back without you even realising it.

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The benefits of CXWORX

The benefits of CXWORX

You may have seen Les Mills' CXWORX pop up on your gym’s timetable over the last year or so. If you’re yet to try it, now is the time to give it a go.

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Your summer playlist sorted

Your summer playlist sorted

Find that extra strength to run just a little bit further or lift a little bit more with these 20 tried and tested motivational tracks recommended by you, our Fernwood members.

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Exercising with a shoulder injury

Exercising with a shoulder injury

A shoulder injury doesn't have to be the start of your descent into weight gain and muscle wastage. Get back in the gym with these wise words from orthopaedic surgeon, Dr Andrew Saies.

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Adventure fitness

Adventure fitness

Whether you're a veteran or a first-time racer, discovering your sense of adventure often reveals hidden strengths, as these tough mums discovered.

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Gym Junkie Glossary

Gym Junkie Glossary

If you’re confused about some of the fitness jargon you hear bandied about the gym, you’re not alone. We define everything from Fartlek to wicking!

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How to do Sumo Squats

How to do Sumo Squats

Unsure of how a sumo wrestler has anything to do with your workout? Here's how to perform the sumo squat to work your inner thighs and glutes.

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100% Hardcore At Home

100% Hardcore At Home

Can’t get to the gym today? Bring your workout home with a 15-minute high intensity circuit. It’s tough, but don’t let that deter you – do what you can and focus on the right technique.

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6 Reasons to try a cycle class

6 Reasons to try a cycle class

Looking for the perfect class to get you trim, taut and terrific before the bikini season? Cycle classes will burn more calories and increase your fitness level faster than any other class on the timetable.

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Boost your treadmill workout

Boost your treadmill workout

Do you prefer the steady pace and indoor comfort of the treadmill to running in the great outdoors? If you’re a dedicated treadmill runner, there are some easy changes you can make to boost your fitness, tone your butt, and burn more kilojoules.

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Skip Your Way to Better Fitness

Skip Your Way to Better Fitness

If you haven’t jumped rope since you waved goodbye to your primary school playground, you’re missing out. Skipping, long practiced by boxers for agility and strength training, is a fantastic cardio workout and helps to build lean muscle, too. Here are two mini workouts to get you started.

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Improve your flexibility - it’s easier than you think

Improve your flexibility - it’s easier than you think

Here’s the news you’ve been waiting for – improving your flexibility is much easier than you think. The key is consistency. Putting aside a couple of minutes to stretch after each workout should be enough to get you touching your toes with ease.

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Q&A With a World Surfing Champion

Q&A With a World Surfing Champion

Since the age of 17, Stephanie Gilmore has chased the best waves to some of the world’s most exotic locations. Fernwood caught up with the five-time world surfing champion to talk touring, training and tan lines.

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A Golden Age - Emily Seebohm

A Golden Age - Emily Seebohm

To swim for less than one minute when it matters, one of Australia’s medal hopes in the London Olympics has completed 10,000 km in the pool since the Beijing Games, despite illness. Fernwood talks to Pantene Ambassador Emily Seebohm about the cost of chasing Olympic glory.

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A Golden Age - Rochelle Gilmore

A Golden Age - Rochelle Gilmore

One of Australia’s medal hopes in the London Olympics has got back on the bike after four painful operations. Fernwood talks to Rochelle Gilmore about the cost of chasing Olympic glory.

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Using your 1RM for Optimal Resistance Training

Using your 1RM for Optimal Resistance Training

Resistance training is one of the best ways to change your body composition and fire up your metabolism. It is important to be working at the right intensity to achieve the goals you’re after. For this to happen, you need to know what you are capable of or the maximum weight you can lift. This is referred to as your ‘1RM’.

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Dispelling the myths around women and resistance training

Dispelling the myths around women and resistance training

At Fernwood we know that one of the best forms of exercise that women can do is resistance training. Yet there are also misconceptions about using weights that discourage women from training optimally in this section of the gym. Learn why your shouldn't believe the rumours.

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Yummy Mummy: How mum's can get back into exercise

Yummy Mummy: How mum's can get back into exercise

You’ve pushed a human out of your body. You’re surviving on next to no sleep, and each day is a fight against fatigue and full of efforts to regain control of your pelvic floor. Here are some exercises suitable for mum's getting back into the swing of exercise, and anyone seeking to improve their balance, posture and tone.

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How Jessica Beil gets her fine physique

How Jessica Beil gets her fine physique

No doubt, Jessica is naturally easy on the eye. But it’s also evident from her toned and healthy look that a lot of work goes into maintaining her coveted physique. Here's how she does it.

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Top 10 tips to get the most out of your training

Top 10 tips to get the most out of your training

Knowing why we exercise and how it affects our body’s composition is just as important as seeing the benefits it provides. By pushing ourselves and making exercise part of our daily lives we can see better results and have a better chance of maintaining a healthy lifestyle. Here are our 10 top tips to getting the most out of your exercise!

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Retro Active

Retro Active

Let's do the fitness time warp! From the first cavewoman wondering if her butt looked big in that leopard skin to Marilyn’s curves to rake-thin nineties supermodels and everything in between, women have worked tirelessly, not just for fitness, but to achieve the desired shape of their era. Every step of the way, there has been a fitness fad promising to change their world or, even better, promising a short cut...

 

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The Beginners Tabata Workout

The Beginners Tabata Workout

Are you new to the Tabata Protocol? Here’s a beginners version of the workout to help you ease into this style of training. It’s high intensity and quick… seven minutes long in fact! That’s three minutes of warm-up, two 30 second intervals, followed by a two minute cool down. 

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3 core-blasting Medicine Ball exercises

3 core-blasting Medicine Ball exercises

 

Medicine balls have been used for years, particularly for core exercises for a simple reason, they work. Medicine ball exercises are great for overall strengthening of the muscles in your lower back and abdominals. Here are three great exercises you can work into your regular routine.

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5 Stretching Essentials

5 Stretching Essentials

Five to 10 minutes of stretching at the end of a workout could mean much less muscle tightness the next day and can decrease your risk of activity-based injury.

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Outside the comfort zone

Outside the comfort zone

Try a new sport to reap the rewards, both physically and mentally. Here’s how. When it comes to working out, it’s easy to stick to what you know. But it’s only when you step outside your comfort zone that the magic starts to happen.

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5 ways to keep exercise motivation high

5 ways to keep exercise motivation high

Research shows that a fluctuating motivation to exercise has an impact on how much physical activity you actually do from week to week. So by keeping our exercise motivation high we can give ourselves the best chance of actually doing the things we set out to do. Here are some tips to do just that!

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How to Become Well Armed

How to Become Well Armed

One of our Women to Watch in 2012 is US Open Tennis Champion Sam Stosur. Although she didn’t make it past the first round at Melbourne Park last week, her physique definitely caught our eye.

While not every female wants to bulk up as much as Stosur, we can admire the work she’s done to don some of the most toned arms on Centre Court. If you want just a little bit of what Sam has got, here are some tips to be well armed while the sun’s out.

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Worth The Weight

Worth The Weight

Resistance training, also known as weight training, is a great way to burn fat, enhance your strength, and improve posture and muscle tone. Whether you’re new to resistance training or have been throwing iron around for years, the same basic principles apply for getting the most out of your time in the weights room.

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Weight Loss Motivation Tips

Weight Loss Motivation Tips

A girl needs purpose, so rather than casually turning up to the gym and jumping on a few machines, know what you want to get out of your program. To keep yourself on the job, write down your fitness goals and post them where you'll see them every day.

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Fit and Healthy for Life

Fit and Healthy for Life

New research reveals that middle-aged people who do 30 minutes of vigorous activity three times a week are half as likely to suffer physical decline and impaired mobility as they age compared to those who do nothing.

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Exercise the key to reducing weight during menopause

Exercise the key to reducing weight during menopause

Exercise Physiologist from Fernwood Women’s Health Clubs Maryanne Long, says scientific research has long shown that exercise can slow the physiological aging clock and explains that while strength training is essential for women of all ages, it is especially beneficial to women going through menopause.

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Boogie Into Shape

Boogie Into Shape

Music is one of the most powerful motivational tools you can use when working out. It can lift your performance, keep fatigue at bay, and kill boredom. Its impact on our physical efforts has made it a ‘must have’ when training.

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