Category Archives: General

Brooke Stacey’s total body workout

Get your heart rate pumping with this total body workout by February 2017 cover model Brooke Stacey.


This total body workout is as much about balance and coordination training as it is about building strength. This means you not only train the whole body, but you also make your entire body a stronger and more cohesively functioning machine. Try to put as much power as you can behind each compound movement to get your heart pumping.


Words/workout: Brooke Stacey (pictured)

Photography: James Patrick


Perform each exercise for 3 sets of 10 to 12 reps in each set (or on each leg).

Step-Up with overhead press


1.Stand on the floor behind your step with weights held at your sides.

2. Step right foot on to bench and squeeze glute of back leg as it lifts behind you. While body is lifting up, press weights overhead.

3.  Step down to start position and lower weights back to sides. Switch feet and repeat.

NEXT: Walking Lunge with Bicep Curl


Walking lunge with bicep curl


1. Stand upright, feet together, holding a dumbbell by your sides.

2. Take a controlled step forward with your left leg, keeping your elbows close to the body.  Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.

3. Push off with your right foot and bring it forward, raising your leg, curling the dumbbells to your shoulders, then lowering the dumbbells to your side. This completes 1 rep.

4. Next, step forward and repeat with the right leg.

NEXT: Dumbbell squat to shoulder press

Dumbbell squat to shoulder press


1. Begin in a standing position with a dumbbell in each hand. Look directly forward, keep your chest up, and place your feet about shoulder-width apart.

2. Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips and knees.

3. Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.

4. After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.

5. Return the weights to the shoulder before repeating the entire movement for additional repetitions.

NEXT: Dumbbell side lunge

Dumbbell side lunge


1. Stand erect with your feet about shoulder-width apart, holding a pair of lightweight dumbbells together in front of you, palms facing in. Your chest should be out, shoulders back, and knees unlocked. Maintain the natural curvature in your back.

2. Facing forward throughout and staying as upright as possible, take a big step out to your side, angling your foot just slightly out. Descend into a moderately deep squat, keeping your trailing leg straight.

3. Push back up and bring your leg back to the start position. 

4. Repeat on the opposite side.

NEXT: Single-Dumbbell Front Lunge to Back Row

Single-dumbbell front lunge to back row


1. Stand upright with a dumbbell held in your right hand at your side and your feet about hip-width apart.

2. From the starting position, lunge forward with your left foot, dropping down through your back knee and thigh, and being careful not to let your front knee come ahead of your toe. Your left foot should be pointing out in front of you, with your left knee bent and your left foot firmly on the ground; your right heel may come up slightly depending on how deep you have lunged.

3. Holding at the bottom of your lunge, incline your chest forward at a 45-degree angle, engaging your centre and keeping your shoulder blades together and back flat. Perform a powerful upright row, bending your right elbow as you pull it quickly straight up and back toward the ceiling, until it is at least level with your back. Contract across your right shoulder blade as you lift, and keep your right arm fairly close to your body – it should travel in a straight rather than arcing line.

4. Bring your arm back down out of the row, straighten your upper body back to vertical, and then push off with your left foot to return to the starting position. Repeat for a set on each leg for the desired number of reps.

NEXT:  Ice Skater

Ice skater


1. Begin in a standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight.

2. Begin the exercise by jumping to the right with a slight bend in your knees.

3. Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side. 

4. Repeat this movement for the desired number of reps.

NEXT:  Single-Leg romanian deadlift

Single-Leg Romanian deadlift


1. Assume a single-leg stance. Hold a dumbbell in the opposite hand of the supporting leg. Keep the back straight and the torso tight. Look straight ahead with the shoulder blades retracted.

2. Lower the upper body by bending at the hip. Keep the back straight.  Lower the dumbbell down the thigh and shin of the supporting leg. Push the hips back and slightly bend the knee during the descent.  

3. Swing the free leg back so it stays in line with the torso. Lower the upper body until a mild stretch is felt in the hamstrings. Return to the starting position.

4. Perform the prescribed number of repetitions and switch sides. Focus on pushing the hips back and not on bending at the hips. The movement occurs at hip level. Keep the spine neutrally aligned throughout the entire exercise.

NEXT: Stationary lunge to overhead press

Stationary lunge to overhead press


1. Stand tall with your feet hip-distance apart and dumbbells parallel overhead. Step left foot behind you, keeping heel off the ground.

2. Bending knees, lower your body toward the floor as you bring the weights down to a 90-degree angle. Both legs should bend to a 90-degree angle at the bottom of the lunge.

3. Straighten legs back to standing as you raise dumbbells back to overhead position. Repeat for desired number of reps and switch feet.

NEXT: Box Jumps


1. Begin with a box of an appropriate height 30 to 60 cm in front of you. Stand with your feet shoulder-width apart. This will be your starting position.

2. Perform a short squat in preparation for jumping, swinging your arms behind you.

3. Rebound out of this position, extending through the hips, knees and ankles to jump as high as possible. Swing your arms forward and up.

4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

NEXT: Target your core with these three exercises. 



What is self-acceptance?


Want to know how to build your self-love muscle? Here’s how to set the foundation of unconditional love for yourself.


Self-acceptance negates obsession with securing approval from others or your judgy self. In turn, you radiate confidence and positive energy that will fuel greater self-esteem and positive responses from others.


How to improve it

» Ask, don’t assume: “Stop trying to second-guess what others think of you and assume they like you until proven otherwise,” says Fuller. “Tell yourself that you don’t need approval in order to feel worthwhile – remind yourself that you are a valuable person for who you are.”

» Trade judgment for empathy: Talk to yourself with kindness and approval:


Old You: “I’m such an airhead.”

New You: “I wasn’t concentrating.”


Old You: “I look like a beached whale so I’m not wearing a bikini to the beach.”

New You: “One-piece swimsuits flatter my figure better and play up my breasts, so I wear them to the beach now.”


Old You: “I’ll never get the job, so why bother applying?”

New You: “I’m going to apply and even if I don’t get the job, I’ll get better at doing interviews.”


Old You: “He didn’t call back because I completely bored him.”

New You: “Clearly we didn’t connect well, so it’s a good thing he didn’t call back.”


Old You: “I’m such a klutz I’ll probably trip over when being a bridesmaid.”

New You: “I’m looking forward to being a bridesmaid and it’s flattering that my girlfriend wants me in that role and clearly thinks I will do a great job.”


NEXT: Discover ways to boost your self-esteem.




Your very own skincare makeover


Detox your beauty cupboards with Victorian Cosmetic Institute’s Lisa Brown’s edit of what to keep, what to cull and what to invest in now.



Why use it?: to gently nurture the skin while removing dirt, surface impurities and make-up. 

Look for: a simple list of ingredients, including plant surfactants and cleansing agents such as kiwi and coconut sugar extract. Aloe vera, peppermint and cucumber will soothe and calm the skin and naturally maintain PH levels. For oily skins, opt for a deep cleanser with plant extracts to decongest the skin and remove impurities. Everyone else, stick to mild versions.

Avoid: stripping the skin of its natural oils, and creating nasty irritations and rashes. Avoid ingredients such as sodium lauryl sulphates (SLS), propylene glycol, isopropyl, mineral oils, synthetic colours and fragrances and parabens. 

Still unsure? Compare some of your store-bought cleanser’s ingredient list to those of your household cleaning products – yep, scary. 



Why use it?: moisturisers have larger molecules that coat the service of the skin, acting as a sealant and stopping the skin from losing moisture. On the other hand, serum-based hydrators have the ingredients and delivery system to penetrate deeper into the skin, hydrating from within. 

Look for: hyaluronic acid and vitamin B – a naturally occurring hydrator already found in our skin. 

Avoid: using the wrong type of product. A very dry skin will either be lacking in lipids – which are oils – or lacking in hydration. An acne skin or an oily skin should opt for a hydrator rather than a moisturiser. An older skin – which is lipid and moisture dry – will often need both a hydrator and a moisturiser.


Why use it?: to remove the dead skin cells that rest on the surface of the skin, making it look dull, dry and uneven. 

Look for: chemical exfoliators with ingredients such as lactic acid, fruit enzyme and salicylic acid. These ingredients work to release the dead skin cells and dissolve and digest the dirt and sebum from the pores. 

Avoid: over-exfoliating, as it disrupts natural cell turnover and can lead to irritation, skin sensitivity and broken capillaries. Physical exfoliators that use micro beads, refined shells from fruit pips or other grains are too abrasive for the face.



Why use it?: well, you don’t have to, but if you do, make sure it’s a natural extension of your healthy skincare regimen – after all, it sits on your skin for eight hours of the day!

Look for: mineral make-ups that are rich in vitamin A, B and E and have a built-in sunscreen.  

Avoid: make-ups containing parabens, fragrances, binders and synthetic dyes. Dimethicone is a silicone often used in make-up to help the skin feel silky and to reduce the appearance of fine lines. While it may look great, it can congest the pores and be really damaging.  Make-up brands also use talc as a filler, blocking pores and causing congestion. 

NEXT: Looking for more beauty tips? Head to our beauty section. 




Medicine ball workout

Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone. 


Images by Dave Laus.

Complete this routine as a timed circuit or do five rounds (20 reps each exercise). 

The gist:

A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material. 

Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility. 

The kit:

You will need a timer and a medicine ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list: 

The workout comprises six exercises that target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the week’s progress, the circuit gets more challenging. Record your results so you can properly keep track of your progress.

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times. 

For Week 4: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times. 

Tip: For beginners, use a lighter weight medicine ball. For an extra challenge and to increase your power, use a heavier ball.


Hit NEXT for the workout

1. Ball crunch with medicine ball throw 


Core, abs, shoulders

Lie flat on your back holding a medicine ball at chest level. Lift your shoulders off the floor and crunch. Once at the top of your crunch, throw the medicine ball forward to someone standing in front of you, or against a wall. Catch the ball on the bounce back, roll back down to starting position. Repeat and complete as many as you can in the recommended amount of work time.

NEXT: Alternating push-up

2. Alternating push-up on a medicine ball


Core, chest 

Position yourself in a push-up position, placing one hand on top of the medicine ball and the other hand on the floor, slightly wider than shoulder-width. The arm that has the hand on the ball should be slightly bent. Perform a push-up by lowering your body down. As you straighten up, rapidly roll the ball under your body to the other hand, then perform another push-up again. Repeat this sequence for as many as you can in the recommended amount of work time.

NEXT: Glute bridge

3. Glute bridge on medicine ball


Glutes, Hamstrings

Lie flat on your back and place both heels on top of the medicine ball. Push your heels down through the medicine ball and raise your hips up to a bridge position. Lower your hips back down to the starting position. Repeat and complete as many as you can in the recommended amount of work time.

NEXT: Ball slams

4. Ball slams


Core, Shoulder, Back 

Stand with your knees slightly bent and hold a medicine ball overhead, with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Retrieve the ball and repeat as many times as you can in the recommended amount of work time.

NEXT: Lunges and overhead press


5. Lunge and overhead press


Lower body, glutes, shoulders, arms

Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands. Lunge forward by taking a big step forward with your right foot. Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot. Return to starting position, then lift the medicine ball straight over your head. Repeat the movement with your left foot. Repeat the entire sequence for as many reps as you can in the recommended amount of work time.

NEXT: Squats


6. Squat



Lower body, glutes, quads, shoulders 

Stand with your knees slightly bent and hold a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level and perform a full squat. Return to the start position. Repeat and complete as many as you can in the recommended amount of work time.



Core blast with Tiffiny Hall

Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.

GEAR: none! GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)

1. V-snap to push-up with a sexy roll


What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor. 

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap!

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn. 

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

2. Plank butt kicks


This move not only builds strength through the core, but by adding the butt kicks you’re getting a hit of cardio. You can see why this is one of my faves!

» Start in a planking position on your forearms and elbows, butt down and hips up.

» Your body should form a straight line from shoulders to ankles like, well, a plank.

» Engage your core by sucking your belly button into your spine. If you’re on struggle street, don’t drop your hips or arch your back, simply push your butt up to the sky.

» Hold and add the special ingredient: butt kicks! One leg at a time, bring your foot up to your butt, kick it, then lower your foot back to the ground. Alternate legs, go as fast as you can, but don’t lose that planking form!

3. Guard sit-up with jab, cross punches


This is the ab-solute best move for strengthening your core, while the cross body punches work the oblique muscles too. And you know what they say (well, what I say at least), tight obliques will cinch in that waist – like a belt.

» Start on your back with your feet together (heels touching), tucked up towards your butt and your knees pointing to the side – like a butterfly. 

» Keeping your guard up to your chin, perform a sit-up. As your shoulders pass over your hips, reach one arm across your body in a punch, then the other arm.

» Curl your spine back down to the floor, making sure you keep your belly button pulled into your spine.

4. Round-the-world guard sit-ups 


We use this one in taekwondo for ground self-defence, but it’s an awesome ab/cardio workout too – who knew! Make sure you keep your belly button stapled to your spine to engage the core. And no cheating! That means hands kept firm in guard position rather than using them for momentum. 

» Lie on your back with your guard up and raise your knees up to your chest.

» Lift your hips and lead with your butt to pivot your hips to one side.

» Continue to lift your hips, pivot your butt to the side and crunch the abs in a circular motion so that you wind around. And don’t forget to breathe (exhale as you crunch)!

» Complete one 360-degree round of these, then onto anticlockwise.

5. High knees with boxing oblique twists


Twisting through the trunk helps to slim the waist and work the core and obliques so you achieve beautiful curves through the midsection, while high knees make this move cardio – so you strengthen your abs while burning belly fat. Win, win!

» Hands in a guard position, snug under your chin, elbows pointing to your hips and your forearms facing the front. Run on the spot, lifting your knees up high to your belly button. 

» Now, add in upper-body twists side to side so your elbow meets the opposite knee.

Remember: knees high, hips forward and most importantly, pull the belly button into your spine to switch on your core. Now lift those knees soldier, high like your heart rate! 

NEXT: Looking for more high-intensity workouts? Try this gym free workout today.




Top tips for a pain-free Brazilian wax


Before you head to your next Brazilian appointment, prepare yourself with these simple tips and avoid the discomfort. 

» Avoid coffee before your appointment. This stimulant can make the waxing more uncomfortable. 

» Exfoliate and moisturise the area regularly. Dry skin and clogged pores will lead to ingrown hairs.

» Exfoliate before your appointment.

» Do not exercise after your waxing appointment as you will risk getting ingrown hairs. 

» Wear cotton underwear and loose, breathable clothing when possible to avoid the risk of in-growns, particularly immediately following your appointment.

» Do not pick ingrowns. You’re at greater risk of scarring and infection. 

» Apply a diluted tea tree solution to ingrown hairs. Other topical solutions are available from your chemist. 

» Moisturisers or oils with lavender or tea tree are great for regular use to maintain smooth skin as well as to treat and prevent ingrown hairs.

» If you’re attempting to wax at home, patch test first to ensure against irritation by any of the ingredients. 

» Pull swiftly against the direction of hair growth while holding skin tight. 

» Do not wax over the same area twice. 



8 move booty workout


Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley. 

Warm-up (not pictured)


This dynamic warm-up will prepare your body for key moves. Consider it an investment.

2–3 minutes: (20 seconds each)

Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and legs in a marching position. Perform jumping marches by jumping in sequence with arms and legs forward and back.


1. Dumbbell step ups (7 to 13 kg)


3 sets x 12–15 reps (20 seconds’ rest)




Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.


Words/workout: Janine Horsley (pictured)

Photography: James Patrick 






2. Kettlebell Overhead Squats (7 to 11 kg)


3 sets x 12 reps (30 seconds’ rest)




Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.



Words/workout: Janine Horsley (pictured)

Photography: James Patrick 





3. Kettlebell Crossover Reverse Lunge (4 to 9 kg)

3 Sets x 10 reps (30 seconds’ rest)




Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.


Words/workout: Janine Horsley (pictured)

Photography: James Patrick 






4. Dumbbell Stiff-Legged Deadlift (9 to 13 kg)

3 sets x 12 reps (30 seconds’ rest)




Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.



Words/workout: Janine Horsley (pictured)

Photography: James Patrick 




5. Dynamic Speed Skaters (2.5 to 4 kg)


3 sets x 45-to-60-second intervals (with 30 seconds’ rest)




Start movement with one foot forward and one foot back. As you start in motion, hop into a side lunge position, then spring off and do the same to the other side. The key to this movement is not speed, but balance and coordination.


Words/workout: Janine Horsley (pictured)

Photography: James Patrick 





6. Hamstring Ball Bridge (Body weight)

3 sets x 30-second intervals (with 20 seconds’ rest)




Start movement lying flat on your back with your heels resting on the top of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then slowly bring them down and let the ball move back to the starting position. The key to this movement is keeping your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.


Words/workout: Janine Horsley (pictured)

Photography: James Patrick 





7. Cable Kickbacks – 2 sets x 12–15 reps each leg

(20 seconds’ rest)




Attach the ankle loop to your ankle. Maintain an upright position with your upper body. Grab the sides of the cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee bend forward to finish. The key to this movement is slowly squeezing the glutes as you thrust the leg back.





8. Smith Machine Standing Calves 3 sets x 15–20 reps 


(20 seconds’ rest)




Start movement with Smith machine bar on your shoulders. Stand on a platform or step to raise and lower your calves. The key to this movement is a slow and full stretch on your toes and lower your heels to get the full benefit of the stretch. It is not about the weight, more the stretch and a slight pause at the top of the movement. 


Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

NEXT: Want to focus on your glutes? Activate them with this booty-building workout.





4-week full body circuit by Nichelle Laus


Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus. 

The workout:


The following circuit can be performed three days per week, on Monday, Wednesday and Friday.

On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.



Week 1:  Perform 2–3 sets of the circuit with 1 minute in between exercises.


Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.


Week 3:  Perform 3–4 sets of the circuit with 30 seconds in between exercises.


Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.

1. Dumbbell single arm split squat to press




Perform 8 reps per leg


Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.

Trainer tip:  The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.


Photos by: Dave Laus 

Workout by: Nichelle Laus

Model: Nichelle Laus









2. TRX (or bodyweight resistance apparatus) bodyweight rows





Perform 10 reps

Maintain a neutral spine and good posture as you grasp the handles of the straps. Lean back slightly and push your hips forward so that your entire body is straight. Pull your upper body forward by bending your elbows. At the top position of the row, your hands should be at the level of your chest.

Trainer tip: You can make the exercise more difficult by walking your feet closer to the wall to bring your body more horizontal to the floor.



Photos by: Dave Laus 

Workout by: Nichelle Laus

Model: Nichelle Laus







3. Kettlebell swing




Perform 12 reps

Grasp the kettlebell by the handle with both hands while maintaining a flat back position and a tight core. You should feel tension through the back of your legs in this start position. As you slowly raise the bell from the floor, lower your torso and let the bell swing between your legs. Using the momentum created by the swing movement, stand up by thrusting your hips forward and letting the kettlebell rise to chest height. Generate momentum with each swing and be sure to maintain tight glutes and lats (upper back) in the top position.



Photos by: Dave Laus 

Workout by: Nichelle Laus

Model: Nichelle Laus







4. Low-Incline Alternate- Arm Dumbbell Press




Perform 10 reps per arm

Lie on a bench with a slight incline (30 degrees or less). Raise both dumbbells to the top position of the bench press movement so that your arms are straight overhead. Maintain this straight arm position with one arm while you lower one dumbbell and return it to the top position. Alternate arms for the total indicated reps.



Photos by: Dave Laus 

Workout by: Nichelle Laus

Model: Nichelle Laus







5. Swiss ball stir the pot




Perform for 30 seconds

Place your forearms on the Swiss ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a neutral spine by keeping your hips from sagging to the floor. Keeping this position, move your forearms in a figure 8 sequence under control while maintaining your posture.


Photos by: Dave Laus 

Workout by: Nichelle Laus

Model: Nichelle Laus


Looking for more full body workouts? Check out the Base Body Babes full body circuit.




How to treat skin rashes


Skin rashes can come about from a number of triggers. Here are a few treatments to keep in mind when they come about.

Treatment options vary depending on what instigated it; however, generally when a rash surfaces it will appear “itchy, red and blotchy”, says GP Dr Joe Kosterich.

Pharmacy treatment: Moisturising creams and emulsifying ointments

How it works:

Priceline pharmacist Monica Soliman recommends gentle moisturising cream as the first point of treatment for irritated, dry skin. Simply apply it liberally to provide relief. “Look for products that contain sorbolene or aqueous cream,” Soliman says. For more severe cases an emulsifying ointment is also an option.

Warnings: These treatments need to be reapplied frequently, which can be time consuming. The lack of active ingredients also means it’s a slow healing process.

Pharmacy treatment: Topical antifungal treatment

How it works: “A fungal rash is usually intensely itchy, characterised by a visible red ring on the skin,” Soliman says. To treat it Soliman recommends using products that contain ingredients clomitrazole and miconazole. “These creams work either by inhibiting the growth or spread of a fungus, or by killing the fungus completely.”

Warnings: While the fungus is present, the cream should be applied twice daily; however, the real work comes after the visible symptoms have gone. Soliman says you should continue using the treatment for “two weeks to make sure the fungus is eradicated”.

NEXT: Discover 6 beauty tips for a summer ready body.



3 ways to target your core


Sculpt your core with this efficient core workout by Kayla Gagnon. 

The workout


Using a timer set for 30 seconds of work and 10 to 15 seconds of rest

3 to 4 rounds of each move 

1. Side plank hip dips





Hold yourself up in a side plank (either from the knees or toes) Using control, lower the bottom hip to the floor with an inhale. As you exhale, push the hips back up to the ceiling.




 2. Plank pike-up




Begin in a plank position with elbows and toes on the floor and body raised parallel to the floor. As you inhale, slowly walk your toes in towards your chest, keeping your legs straight as your hips raise to the ceiling. Pause at the peak and exhale your way down to neutral position.





3. Seated X crunch 






Begin in a tall seated position with your legs fully extended and your arms reaching straight to the ceiling. As you exhale, keeping everything as straight as you can, bring your left foot and your right hand together for the crunch. Repeat on the other side.

Looking for more ab workouts? Check out our full library of sculpting workouts.