4 ways to increase fat loss


Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.



Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination of the two.

“To lose body fat, you need to place your body into a calorie deficit, forcing it to use its fat for energy. Muscle is also your body’s engine – the bigger the engine, the more fuel it uses and the more calories you burn, making it easier to lose fat,” says Etheridge, who suggests any good fat loss plan contains gradual progressions in both fat-burning cardiovascular activity and resistance training.

“Strength training is the most important element; the amount of cardio you need to do to achieve fat loss depends on how strict you are with your diet and what kind of strength and conditioning program you’re doing,” he says.

“Utilise progressive overload to make your resistance workout more difficult than what you can comfortably perform in your current program. Whether it be using different training principals, such as supersets and circuits, or increasing the weight or reps, keep progressing by asking more from your body.”

Etheridge suggests increasing your weight, sets, reps or intensity each week for six weeks, followed by one week of lighter training (aka. a deload week) to allow the body to recover.

“Lighter weeks or rest weeks are imperative to minimise overtraining and reduce the chance of overuse injuries. This is the optimal way to increase your strength,” says Etheridge.

“For weight loss, it’s not as important to use progressions with your cardio. The cardio is purely for fat burning – but if you want to continue to improve your cardiovascular fitness, aim to increase your workout intensity by approximately five per cent each week for six weeks. Take a week off and then start your new program.”

Here are her top four tips:


1. Change your exercises from basic compound movements to compound movements that require a higher level of skill, coordination or strength. For example, single leg or unilateral work. Examples: think pistol squat, TRX suspended lunge, Bulgarian split squat, single-leg deadlift, squats and step-ups using a bosu ball; single arm work such as one arm dumbbell or chest press on a fitball, single arm rows or renegade rows.

2. Reduce rest periods. Depending on how much rest you’re currently having, aim to drop it by five per cent per week for six weeks, or until you’re only having approximately 40 seconds rest (if performing straight sets) and 20 seconds rest between exercises (if you’re performing a circuit).

3. Split your program up and focus on two to three muscles groups per workout rather than full body. This is a more advanced way of training and a great way to continue progressing. Splitting the body parts up means you can perform more volume (sets) on each muscle group in each workout, and workout more days each week while still allowing adequate recovery time.

4. Add plyometrics to your workouts. Plyometric training is high impact and high intensity, and involves a lot of jumping where your muscles exert maximum force in short intervals – great for power and agility, and can be a quick and fun way to burn fat given its higher calorie output.

In order to track your progress, keep yourself accountable. Regularly weigh yourself or take measurements, and keep a food and training diary to understand how training and nutrition protocols affect you on a weekly basis.




AMRAP high-energy body-weighted workout

WH&F cover model and personal trainer Grace Shelmerdine takes you through a high-energy, body-weighted circuit designed to burn maximum calories quicker than you can say pass me the sweat towel.






AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to complete a certain number of exercise sets, AMRAPs are a race against the clock to complete as many rounds of the circuit as possible in the time allocated. This means short rest times, high reps and lots of hard work.


Sweaty, exhausted and feeling like you may spew – all in just 25 minutes? Why would you want to do this? The most common goal for my clients is to reduce body fat; to maintain muscle and ‘tone’ while stripping off the jiggle! AMRAPs are the perfect tool for completing such a goal.

AMRAP circuits are designed to burn a large amount of calories in a relatively short amount of time (think 20 to 30 minutes). The weighted (or body-weighted) exercises are predominately big compound movements which require a lot of energy to perform, combined with intense plyometric and cardio-based exercises – meaning you get great bang for your buck. While potential loss of muscle mass through copious cardio can be a concern, PowerFit AMRAPS are also great for improving muscle condition. You wouldn’t necessarily build significant muscle size due to the high rep range and energy expenditure, but you will maintain your muscle mass and improve muscle function.

Circuit style training is also great for improving fitness. If you are preparing for a sporting event such as an upcoming netball season or a long distance run, AMRAP circuits can be worked into your weekly routine to improve power, stamina and endurance.



Try this Full-Body PowerFit AMRAP.

Complete each exercise one after the other, with as little (or no) rest in between as possible. Complete the entire circuit as many times as possible within a 30min time cap. Be sure to record your score so you can try and beat it next time.

Curtsy lunges x 10 reps
(5 alternating lunges on each side)

Jump squat x 10 reps

Butterfly sit-up x 10 reps

Jump lunges x 10 reps

Shoulder tap x 10 reps (5 alternating taps on each side)






Curtsy lunges


Begin by standing straight with your feet hip-width apart. Step your left foot behind the right leg as far as you can – legs should almost feel as though they are crossed. Lunge downwards, being careful not to lose your balance. Bring the left foot back to starting position, squat in the middle and then repeat on the right leg.




Jump squats – narrow stance


Standing with your feet hip-width apart, jump into the air as high as you can and land in a squat position. Repeat.




Butterfly sit-ups


Lying on a mat, place your feet together and allow your knees to fall to the sides. Extend arms up above your head towards the ground, then sit up and reach through with your arms to touch your toes. Return to lying position and repeat.




Jumping lunges


Begin with feet in a stationary lunge position and jump up into the air, while switching feet and landing on the opposite side, again in lunge position.




Shoulder tap


Starting in a push-up position, lift one hand off of the mat and reach across your body to tap the opposite shoulder. Return your hand to the ground and repeat on your other side. Try to keep hips as flat and still as you can throughout the entire movement.










The importance of protein intake post-workout

Protein is vital post-workout in order to kick-start the body’s recovery process. Here, Hilary Simmons explores the importance of timing and balance for health.

According to research published in the Journal of the International Society of Sports Nutrition (JISSN), the ability to build lean muscle mass is elevated for 24 to 48 hours after training. During this window – otherwise known as the anabolic phase – the body is greedy for nutrients, the muscles hungrily suck in glucose and your overall ability to process protein is significantly raised.

In practice, if you’re training most days, then your body is in a constant state of recovery and it’s therefore important to be consuming protein from Protein Shop OKC regularly across the day, especially if you’re trying to build lean muscle mass.

Accredited sports dietitian, Jessica Spendlove notes that building lean muscle mass is one of the better and more conclusively researched areas in the sports nutrition space, with two clear elements to consider if you’re aiming for muscle hypertrophy:

» Protein timing. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains, so this is where the timing, distribution and composition of your meals comes into play.

» Energy balance. While muscle hypertrophy requires a calorie surplus, shedding body fat requires an energy deficit – in other words, you need to consume less calories than you use.

Consuming enough protein will be vital to both goals: for the former, to ensure a surplus and, for the latter, to preserve muscle mass.

This doesn’t mean you need to freak out that the anabolic window of opportunity is going to close the minute your workout ends. While it’s wise to bookend your training with a balanced post-workout snack (think a banana with nut butter or a protein shake), you have one to two hours to reap the benefits of your body’s heightened nutrient-processing abilities.

Good post-workout nutrition will always have three key components:

» Slow release carbohydrate (such as oats, wholegrain sourdough, quinoa, sweet potato, brown rice and bananas) to replenish muscle glycogen stores.

» Good quality protein (such as Greek yoghurt, eggs, milk, chicken, turkey, tuna or protein powder) to support muscle recovery.

» Fluid. In fact, this goes for pre-, intra- and post-workout nutrition.

The post-workout period is also a great time for you to enjoy an açaí bowl, or loads and loads of vegies. According to Spendlove, many people go wrong by undereating on the days they have trained, when they can actually afford to eat more. In fact, their bodies will utilise the nutrients better.

“For example, a 60kg woman may be completing a mix of HIIT, LISS and weights every week night. She may eat really ‘clean’ throughout the week, focusing on lean protein, lots of vegetables and minimal carbohydrate intake,” says Spendlove.

“But on the weekends she may eat out most meals, have alcohol both nights and be more relaxed about portion sizes. What can easily happen here is a total mismatch of intake and output. Her high intake days are her lowest output days, and this is not ideal. Aim to match your intake to your output.”

In addition, if you undereat or under-nourish your body during your recovery phase, it can lead to appetite spikes later in the day – or into the next – often resulting in overeating.

“We all understand when we’re trying to lose weight that we need to be in an energy deficit, but weight loss and, more importantly, body fat loss is a lot more complex than that,” says Spendlove. “To most effectively lose body fat we need to strike the right balance between what we are eating and the training we are doing. One of the biggest mistakes I see women make is over-restricting on training days or around intense training sessions, but then end up over-eating on low output days. Post-workout nutrition is important, but you need to pay attention to pre-workout and intra-workout nutrition as well in order for it to succeed.”

By the same token, athletes and individuals who train most days have 50 to 100 per cent higher protein requirements than inactive or sedentary people. During periods of significant physical adaptation, such as when an individual is first beginning to workout, protein needs are greatly increased.

“When we talk about protein intake for muscle hypertrophy, the key elements are the type of protein, the timing of protein intake, and the distribution of protein intake across the day, as well as the total intake,” says Spendlove. “Most people are consuming enough total protein across the day, but they are possibly not consuming it at the right time or in the right amounts. You can make an enormous difference to your diet and fitness goals by focusing on distributing your intake more evenly.”


Getting to know the mastermind behind Inspire Fitness community

We caught up with the passionate woman behind Inspire Fitness, Olivia Del Borrello about her vision behind creating a vibrant outdoor workout space (no bench press required), built around the philosophy of encouraging, motivating and empowering one another.



Inspire Fitness began four-and-a-half years ago, and what a ride it has been! There have been a few tears and a hell of a lot of laughs – all worth it when I look at the incredible community of women we’ve created and how we are changing lives for the better.

With a background in health science, I began studying a physiotherapy degree in 2013. I wanted to create not just a ‘place’ but a community for women to come together to exercise and support each other; where they could achieve their health and fitness goals and also create a lifestyle.

I was adamant it wasn’t going to be your regular bootcamp; I wanted to make it more personal. It started with one or two people (most of the time just my mum and her friend Linda, and getting them to stop chatting was a challenge in itself!).

Starting a business definitely isn’t easy – it takes a lot of determination and self-belief. I remember my first ‘big’ session, which was all of four people. I left the workout on a massive high. To see those girls, who I had just met, come together and encourage, support and empower each other throughout the entire session was something really special.

Inspire Fitness has now grown to six locations in Perth and three in Adelaide.  We are a women’s health and fitness brand on a mission to empower women to live an active and healthy lifestyle – and to actually enjoy doing it.


Even though I’m a health and fitness professional myself, I struggle with the day-to-day motions of going to the gym. There are some days I can be really motivated but there are others I struggle to get myself out the door to go for a run. It’s tough staying committed when there is no one waiting for you to arrive; when you have to think about and you’re your own workout routine and then push yourself in-session. Sometimes I think about everything I have to do when I get home, which then becomes my justification for finishing a session early or skipping the gym altogether.

This is why I created Inspire Fitness. It’s a place where you are held accountable through a booking system; where the trainers have conveniently mapped out your workout according to your lifestyle and goals, and where you are going to be encouraged and pushed to work hard and get results. I wanted to be surrounded by a group of ladies who make it fun. That is what Inspire Fitness is about.

For us, being active is a way of life. We focus on creating an active lifestyle where you work out consistently because you love it, not because it’s a chore. You become addicted to the full experience of working out with inspiring coaches and being surrounded by an incredible community of like-minded women.


I’ve lived an active lifestyle from a young age, whether it be playing netball, doing athletics or even a daily walk. It’s something my parents instilled in me from a young age.

When I exercise regularly, I eat better, sleep better, have more energy, have better focus, making me more efficient, and I don’t get sick as often. I feel more confident in myself and in the way I look, and I’m in a better mood, making me a happier person overall. It’s a way of life that extends further than aesthetic goals and I want to help to create this positive cycle in other women’s lives.

By offering a comfortable space, we help to transform our clients into strong, confident and empowered women that are the best versions of themselves.



The Women Be Active event brings women from Perth and Adelaide together to support, motivate and empower an active and healthy lifestyle – and to have a blast doing it! 

WBA comprises a high-intensity interval training (HIIT) style workout, and a circuit and boxing session run by our Inspire Fitness coaches, with live backing tracks from a DJ, followed by active recovery yoga flow. The event is free and attendees can follow up their workout with a delicious breakfast and coffee available for purchase. A great way to start the morning with your girlfriends!

The aim is to bring women together to get active – no matter your fitness level.

In such an exciting atmosphere, it’s easy to forget you’re there to work out. There’s no need to worry if you’ve never done boxing or high-intensity exercise before: you can go at your own pace and our team will be there every step of the way.

I am so excited for Women Be Active – it is by far our favourite and biggest event for the year. In just two years WBA has seen registrations in excess of 2000 women and 2017 is going to be our biggest and best one yet!

Inspire Fitness are partnering with Women’s Health and Fitness to bring Women Be Active, the ultimate event in women’s fitness.

Event details

Adelaide: Saturday 14th October, 2017

Perth: Sunday 15th October, 2017

8:30am: sign in

9:am: workout commences (1 hour followed by a 30 minute yoga flow cool down)

Tickets are free but you do need to register (registrations open from 4th September) – click here for more details. 


Instagram: @inspirefitness.au

Facebook: facebook.com/inspirewomenshealth


Website: inspirefitness.net.au






Glowing smoothie bowl recipe


Start your day with this delicious glowing bowl courtesy of personal trainer Danielle Bazergy.




  • 1 scoop BSC Organic Plant Protein (vanilla)
  • 1 cup spinach 
  • 1 cup kale
  • 5-10 ml chlorophyll 
  • 100 ml coconut water 
  • 1 large frozen banana 
  • ½ cup ice 


Blend all ingredients, either adding more coconut water or ice depending on desired consistency


  • Strawberries
  • Blueberries 
  • Buckwheat 
  • Shaved coconut 

NUTRITION (per serve for the base ingredients)

Protein = 23.5g // Fat = 2.2g // Carbs = 39.4g // Calories = 270





Positive body image with the AnyBODY girls Georgia Gibbs & Kate Wasley


We talk positive body image and its relationship to good health with cover models and founders of AnyBODY, Georgia Gibbs, and Kate Wasley.


Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that this month’s cover models and founders of body-love movement, AnyBODY, are on a mission to change.

Our exclusive 6-page cover model interview talks about their personal experiences, how AnyBODY came about and the impact positive body image has on your health. 

While we don’t want to give too much away, here’s a little sneak peek of their approach to exercise, healthy eating and inspiration. 


Wasley: I love to get out and go for long coast walks and jogs when I’m home in Perth. Honestly, it’s beautiful. But when I travel I hit the gym. I love boxing and lifting weights, but it depends on how I feel and where I am. Some weeks I need a group cardio class to help motivate me, other times I like to zone out listening to music and lift as heavy as I can.

Gibbs: I train every day as part of my wellness routine. KX Pilates and boxing are regular favourites, along with daily walks outside or on the treadmill.


Wasley: My everyday nutrition is generally good. I’m not going to lie: I have days where I eat poorly because I feel down or hormonal. But, overall, it’s good – I used to study nutrition so I know the science and what works for me! I love my carbs, lots of leafy greens and fish.

Gibbs: I absolutely love food. I drink lots of green smoothies, and some of my daily favourites include avo on spelt bread, and quinoa and spinach salads with feta and salmon. I love to have blueberries and apples as a snack. I also enjoy a glass of red wine and some dark chocolate now and again!


Wasley: A typical work day would find me up at 6am. I shower and eat my oats, throw on whatever clothes I find and head to the studio, where hair and make-up artists turn me from zombie to model! A day off consists of catching up on my social media accounts and replying to messages, seeing my friends and going to the gym in the evening.

Gibbs: An average day for me would be shooting for 10 to 12 hours, usually flying interstate, and trying to squeeze in a healthy balance of exercise and sleep – so life can get a little hectic! But I love what I do because it has so much variety. On my off days, I like to nurture my physical and mental health, take myself to the beach and have some alone time, and exercise as much as possible.


Wasley: I’m a very caring and compassionate person regardless of who I’m around. If I’m meeting new people, I tend to be very introverted and not say much unless I have to stand up for something I’m passionate about. If I’m around my close friends, I can be loud and opinionated, and I love telling stories and making people laugh.

Gibbs: For people who know me, I think they would say I’m a big ball of love, to anyone and everyone. At the same time, I’m very ambitious and extremely driven, while simultaneously a homebody; I love nothing more than being surrounded by family and my partner.


Wasley: My biggest role models in my day-to-day life are my parents. Not once have I heard my mum put herself down or my dad ever speak badly about somebody’s weight; they’re extremely hardworking and the most generous people I know. My celebrity role model would have to be Ashley Graham for her work on body positivity, or Ellen DeGeneres for her work and advocacy for LGBT rights.

Gibbs: My role model would have to be Emma Watson. She’s inspired me for many years, and seeing her evolution from actress to ambassador and spokeswomen is enough to kick my butt into gear whenever I doubt or have a bad day! She’s my absolute idol.

Grab the October 2017 edition of WH&F for their full cover model story!

Photography by: Cotton On Body.




Success, career and lifestyle with Sophie Guidolin


To celebrate our #bosslady awards featured in the magazine, we caught up with boss babe Sophie Guidolin to chat about her success, career and life secrets.



After discovering my passion for health and fitness, and realising how amazing my body could feel given the right tools, I wanted to help as many women feel this way as possible.

After having my two boys, I was left really unhealthy and overweight: my mission was to get my energy and health back for them. I started with exercise, which was something incredibly foreign to me. In school, I would sit out of PE class – I didn’t enjoy working out and had never stepped foot in a gym! With my nutrition, I experimented in the kitchen with different recipes and started a scrapbook. When my friends started begging me for them, I created a digital book and, fast forward a year, my first release hard copy book has sold over 15,000 copies. I have since released numerous other recipe book titles, all with as much passion as the first!

 I started competing in bikini competitions and fell in love with the stage: I have competed over 15 times, walking away with numerous national and state titles. In early 2017 (one year after giving birth to the twins) I went on to win my IFBB Bikini title at the Arnold Classic Australia. Going on to create an online community, THE BOD, has allowed me to connect with women all over the globe and see them progress in their own health and fitness journeys.

In 2014 my husband and I opened our own training facility on the Gold Coast. We now have six coaches who work under the Hold Your Own banner assisting thousands of men and women to be the best versions of themselves. Being a mum of four children has meant learning to juggle business, parenthood and my own personal goals all at once.


Success isn’t a ‘one size fits all’ achievement. For my life, success is spending every day living my dream, loving my job, working with incredible, inspiring people and having happy, healthy children and a healthy relationship. I don’t believe success should be measured with assets or wealth – I know a lot of people who are very well off and are incredibly unhappy, and vice versa.


  1. Decision making: success starts with you, and every decision that you make. It could be as simple as what you’re going to eat for breakfast or how you will react to a situation. Remember you are always in charge of your life and where you want to be.
  2. Organisation: we have a ‘family’ diary where we write everyone’s day-to-day tasks, activities, work hours, kids sport, meals for the week and more. It allows us to plan out the day ahead. 
  3. Mantras: I am a huge believer in the fact that we subconsciously create our own success with our thoughts. Every night before bed, I read mantras. It allows me to clear my mind and really allow my mind to be at peace before I go to bed.


I kind of fly solo. I live life to the beat of my own drum and believe that everyone will have a different path and a different perspective for every situation.  




7 tips to create the perfect home office for productivity


Your workspace plays a huge role in your productivity and concentration. Transform your desk space with co-founder and head of interior design at Designbx, Kerena Berry’s tips for creating your ultimate home office space.


1. Choose the right interior design style: find a style that complements your personality. Pinterest is great for collecting images that resonate with you. Or you can create a mood board by cutting out images of colours, textures, furniture and layouts from magazines and arranging them on a flat surface.

2. De-clutter: try the ‘office in a box’ approach. The digital era allows us to have less physical items to work with, so try to fit all of your business necessities into one box or basket – making your office portable too!

3. Bring the outdoors, in: indoor plants can bring life to an office and add natural purification to what might otherwise look like a commercial space. You can also hang ferns on walls and from the ceiling if you like the natural look.

4. Lighting: this can vary depending on your profession but having the right lighting for you is important. For example, programmers require darker spaces to ease strain on the eyes whereas designers prefer natural light to view colours and graphics.

5. Scents: place vaporisers around the office for a fresh and invigorating smell to stimulate productivity and creativity, and to keep spirits high throughout the day.

6. Tap into your creature comforts: design your space to suit your creature habits. If you get inspired in a relaxed environment, try setting oversized beanbags with lap trays in the room to help get your creative juices flowing.

7. Treat yourself: a signature piece such as a vintage rug or a designer chair to use for brainstorming can make the space feel special to you. Williams agrees that adding a comfortable armchair to your office to think and reflect, or a day bed for a power nap, is a great way to take a break from your desk. Studies show that 20-minute power naps when the afternoon slump hits can increase productivity going forward.