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Health, Fitness & Wellness Articles

No matter where you are on your health & fitness journey, you'll find informative and insightful health, fitness and wellness articles below that provide you with the knowledge and tips to support your goals.

How to Get a Deep, Restful Sleep

Sometimes just catching Z’s doesn’t cut it when it comes to getting truly restorative rest. So how do you ensure you get a deep sleep.

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Roasted Eggplant with Spiced Yoghurt, Mint & Pomegranate

Eggplant has the most amazing flavour when cooked right and roasting it is one of the easiest ways! The spices, creamy yoghurt, fresh mint, and pops of pomegranate pair so well together for a beautiful Mediterranean-inspired dish.

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Incontinence and exercise at any stage post birth

So, you wouldn’t classify yourself as a new mom? Yet you are experiencing leaking during exercise. Leaking (incontinence) during exercise or with a cough, sneeze, fright, or laugh is common. But let’s not normalise it...let’s do something about it.

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12 Of The Best Home Workouts You Can Do During Lockdown

Motivation is hard at the best of times but during a lockdown, it can be even harder. Lockdown is no holiday though and your fitness routine shouldn't go on one during it so here's 12 live workouts you can do from home during lockdown

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20 Things You Can Do During Lockdown

We've put together 20 things you can do during lockdown to ensure you can stay productive as well as look after your health and wellbeing. Watch a livestream of bears in the wild, soak in a bath, read a book or take on a fitness challenge and more!

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Why Do I Get Post Workout Muscle Soreness

You might find after jumping back into exercise and completing a hard workout, your body is left feeling achy and sore. There’s a reason for this, and it is called DOMS!

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Breakfast Protein Mocha Smoothie

When chocolate and coffee combine, this Breakfast Protein Mocha Smoothie is a delicious breakfast pick me up to start your day

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10 Winter Wellness Tips To Get You Through The Season

Staying healthy in all seasons is important, but the winter can feel difficult! Here are some winter wellness tips to help you through the cold season.

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Why Preventing Dehydration When Exercising Is So Important

Science has confirmed that dehydration significantly degrades exercise performance. Why exactly is proper hydration so important prior to while working out?

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Rest and recovery is part of training too

We all know that exercise plays a huge roll in our overall health and wellbeing and daily exercise has long been associated with better quality sleep, yet not all of us get an optimal amount of sleep each night or we have poor quality of sleep.

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Fruit, Yoghurt & Muesli Bowl

The best thing about this fruit, yoghurt and muesli bowl recipe is that it's versatile - use whatever fruit is in season and whatever nuts or seeds are lingering in your pantry.

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10 Effective Workout Moves You Can Do From Home

If this past year has taught us anything, it’s that many of our everyday activities can be done effectively from home. Here are 10 of the best workout movements around, from abdominal moves to leg exercises to arm workouts.

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Benefits of Combining Weight Training and Yoga

Including weight training and yoga into your weekly workout routine can provide many benefits for your body and mind - the two forms of exercise compliment each other perfectly!

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Get Yourself A Houseplant, Reduce Stress

Looking for an easy way to reduce stress at home? Get yourself a houseplant. Studies show house plants can effectively reduce stress just in a moment plus there's plenty of other benefits.

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Which Plant Milk Is Best For The Climate?

Which plant milk alternative to dairy is the best for the environment and thus the most sustainable? Let’s check it out.

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HYALURONIC ACID: NOT JUST AN AVERAGE SKIN HYDRATOR

If you ask anybody what’s best for hydration or what’s best for wrinkles, there is a very high chance that you hear “hyaluronic acid” as the answer. Apparently, this miracle ingredient is good for everything that might be going on with your skin. Here's why!

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Sticky Sesame Cauliflower Lettuce Cups with Rice Noodles

Battered cauliflower florets in a sticky sesame sauce hits all the right spots. They are baked in the oven, making them a healthier option than fried, and are just as tasty the next day for lunch.

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Kayla Itsines Changes Name Of Her Infamous BBG Programs

Launched in 2014, the BBG Programs from Kayla Itsines that have inspired millions around the world has been renamed to "use language that feels more positive for women today" Kayla said.

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15 Kiwi fitness influencers all gym addicts should follow

Whether you love it or hate it, social media has the immense power to inspire and motivate us. It’s the perfect place to pick up recipes, exercise tips and tricks, and follow other health junkies on their journeys to fitness.

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Tahini Greens, Tamari + Fried Garlic

Sick of having the same boring stir-fry night after night? This Tahini Greens, Tamari + Fried Garlic recipe from Two Raw Sisters takes a stir-fry to the next level with a simple infused garlic and chilli oil. A dash of Tamari adds a lovely salty flavour to the vegetables. If you can’t get hold of kale, any green works perfectly. i.e silverbeet or bok choy are delicious.

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Miso-roasted Salmon Lunch Bowl

Struggling for lunch ideas? This is one lunch recipe from Niki Bezzant that is very versatile with options to customise how you'd like it! A healthy miso-roasted salmon lunchbowl with a brown rice/quinoa mix, slaw and pickled veggies.

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Healthy Fried Rice

Who doesn’t love takeaways? And even better when you can enjoy them more often by making healthier versions at home. By adding extra veggies, choosing lean protein sources, and using less salt and oil, it is possible to recreate your favourites!

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2-Ingredient Mango Coconut Ice Cream with Toasted Coconut

This 2-ingredient mango coconut ice cream is unbelievably simple to whip up. It's vegan-friendly, and packed with dietary fibre for a happy healthy gut, as well as vitamin C and A. Top it with toasted coconut to take it to the next level!

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Avocado Chocolate Mousse with Berry Chia Jam

Avocados make a great base for chocolate mousse as, being so lovely and buttery, they blend into a beautifully smooth mixture, much the same as your standard chocolate mousse. It’s really some sort of nutritional and culinary wonder! It just works, the texture's right, it's nutritious and delicious.

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Spiced Cauliflower Fritters

This miraculous Spiced Cauliflower Fritters recipe from Buffy Ellen uses chickpea flour to create the perfect light and fluffy fritter, without the eggs, white flour or dairy. Quick and easy mid-week dinners? Sorted.

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Introducing the Huawei Watch GT 2 Pro

This new launch marks the latest addition to Huawei’s award-winning WATCH GT 2 Series, one of the best-selling smartwatches in the world. With a rugged yet premium design, advanced sports tracking, professional health monitoring, two-week battery life and wireless charging, the new HUAWEI WATCH GT 2 Pro is set to be a big hit with fitness fanatics and casual users alike.

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CHOCOLATE ORANGE HOT CROSS BUNS

The smell of fresh baked or toasted hot cross buns with melted butter can only mean one thing....Easter! Here's a twist on your traditional Hot Cross Buns from Kathy at @balanceyourplate. Give these a try!

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From Aquafit to Zumba - our fitness class round-up

So, you’ve found a new fitness centre, bought the workout clothes you’ve been dreaming of, and you’re ready to sign up for some classes. Aaaaand then you check the schedule and realise there are way more options here than you thought there would be. If you’re unsure of where to start with exercise classes, we’ve got a quick and handy guide to pretty much all the classes you can find on a gym timetable.

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Maintain Your Peak Performance Like An Athlete

Being a top athlete isn’t only skill, having a proper recovery routine is vital to staying in peak shape. Having enough sleep and good nutrition can go a long way to getting you that extra 1%. See what a couple of NZ athletes do to recover.

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The 5 golden rules for a healthy heart

Did you know the global leading cause of death is cardiovascular disease, at nearly 32%? Our hearts pump fresh blood to all our vital organs, including the brain, so if there’s one thing you’re taking care of, you should make it your heart. But how can you keep your heart healthy?

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Flat-Friendly Fitness - 8 Exercises that Won’t Annoy Your Neighbours

Want the ease of a home work out but hate disturbing your downstairs neighbours? No worries. Check out our favourite low-impact cardio exercises that you can do from the comfort of your own home.

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Tru Niagen® - an exciting new asset in your health regime

As of this very moment, there are around 37.2 trillion cells in your body, all working their hardest to keep you alive. NAD+ is a coenzyme found in all living cells. It helps convert food into energy, repair cell damage, and transmit information all over the body but it becomes a diminishing resource as we grow older. That's where Tru Niagen® can help.

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Fight yourself fit - a basic guide to martial arts

Martial arts use the muscles of the entire body, and physical stamina and strength are boosted. But there are also important benefits for the mind: reaction times and balance can be improved, and practising the arts can have therapeutic effects on other areas, such as self-control.

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What Exactly is Collagen

If there's one word you've heard a lot of recently, it's collagen. But what exactly is collagen and what benefits does collagen actually provide?

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Here's 9 Strategies you can use for Slowing Down

9 times out of 10, you ask a woman how life has been and the answer is “busy”. We wear busyness as if it’s a badge of honour, and our lives a series of accomplishments - with success being some elusive end goal more often than not tied to financial gain or life milestones achieved. Here's 9 strategies you can use to encourage yourself to slow down.

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Protein Pancakes

These easy-peasy just-blend-it pancakes are worth getting out of bed for! Nutritionally, they serve up a great source of protein. Bulk out with yoghurt, fruit and nuts; or simply enjoy as is.

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Forty Thieves Superfood Pretzel Truffles

Here's a sweet treat that doesn't have the guilt! An ideal snack for a gathering or for you to have stocked up when a craving hits. Made with the delicious NZ made superfood butter from Forty Thieves. Check out the recipe for details.

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Salmon Soba Noodle Salad with Ginger & Lime Dressing

Soba noodles are high in protein, fibre and important minerals, making them more nutritious than your average noodle while still perfectly soaking up flavour like a good noodle should. Try them in this Salmon Soba Noodle Salad with Ginger and Lime Dressing!

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The Ultimate Skin Guide with Laser Clinics New Zealand

Whatever it is that’s bothering you, there is a skin treatment to tackle it. It’s all about identifying the problem area and finding the best treatment plan for your skin.

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4 Supplements for Your 40s

Your 40s doesn’t mean anything about how youthful you feel or even how youthful you look, as long as you’re taking the right vitamins and supplements for your age. Here's 4 we suggest you incorporate into your diet.

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Paleo Christmas Cake

Christmas cake is a luxurious, seasonal spiced treat, making it a staple for many Kiwi families on their Christmas Day lunch table. Thanks to Hunter Gatherer Gourmet, your favourite Christmas treat can be made gluten-free, allowing you to share the gift of a delicious Christmas cake with your ALL friends and family this year.

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WHAT TO LOOK FOR IN TIGHTS TO HELP AID LEG MUSCLE RECOVERY

The ‘tights’ market has become very saturated. From ‘latté fitness’ tights to compression tights, it’s important to know what to look for to cover your needs. The most technical tights in the industry are compression tights. They come with the benefit of speeding up your recovery time and supporting your leg muscles.

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Walnut & Mushroom “Mince” Taco Bowls

Need some Meatless Monday inspiration? You’ll want to give these tasty taco bowls a try! At first walnut and mushrooms might sound like an odd combo but mixed with spices it makes a convincing and delicious mince alternative.

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Buffy's Key Lime Tart

It’s like Spring in a slice. This Key Lime Tart is delicious, plant-based, gluten free, dairy-free and a delightful healthy dessert from Buffy Ellen. A perfect addition to entertaining BBQs or whenever you need to bring a plate. Featuring local fresh produce, it's a creamy, zingy and zesty number.

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Non-Dairy Probiotics To Improve Gut Health

Probiotics are beneficial bacteria that make up your gut flora. They provide many health benefits including improved digestion, enhanced immune function, and healthier skin. Most are dairy based, but if you're looking for non-dairy options, then here's 6 non-dairy probiotics to improve your gut health.

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10min Full Upper Body Workout with MadFit

Here's a 10min Upper Body Workout you can do at home! Targeting the back, arms, chest, and shoulders in only 10 minutes. Grab a set of dumbbells and workout with YouTube star MadFit!

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The Recovery Focus Plan Your Body Will Love You For

Comprehensive research and evidence shows us that muscular vibration therapy is an effective exercise intervention for enhancing neuromuscular performance and accelerating muscle recovery.

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10 Fruits for an Extra Energy Boost in Your Morning Smoothie

Try these 10 fruits in your smoothie to help beat morning fatigue with a boost of steady energy. A natural energy boost with all the right nutrients, these are the 10 fruits you should be adding to your morning smoothie.

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Eat Jelly for Dessert Every Day

It’s not a typo. Not Jelly Tips or jelly and ice-cream (unless it’s coconut nice-cream). Jelly is simply made from gelatin and 100% fruit juice.

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Skipping and Thruster Workout

Try this little workout to get the heart rate up and the legs feeling a little heavy at the end. It features skipping and thrusters (squat to overhead) to get all the different muscles activated.

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The Benefit of Fresh Probiotics in LiveBrew

Probiotics are the good bacteria in our gut and that's where 70% of our immune system cells reside. Our gut bacteria can be affected by lifestyle, diet, stress, age and more so ensuring you get a regular amount of probiotics is important but what's fresh probiotics mean?

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Stress Can Sabotage Your Fitness: Here’s How to Cope

Stress has the power to sabotage any fitness routine, and coping with stress usually isn’t much of a priority, when it definitely should be. Here, we’re exploring how stress could be the real culprit of poor fitness and health, plus what you can do about it.

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25min Full Body Workout with Sarah's Day

Get ready to get sweaty sissy! The ultimate full body, fat burning, no equipment needed workout with Aussie YouTube star and one half of The Health Code Podcast Sarah's Day! This entire workout can be done in less than 25mins in the comfort of your own home!

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BUFFY'S GRILLED ASPARAGUS WITH HOLLANDAISE

Hollandaise is one of the five mother sauces in French cuisine, and is traditionally made from egg yolks, butter, cream, lemon juice, mustard and salt. Well here's a vegan version for us that uses cashews for the creaminess, and black volcanic salt to add that eggy edge thanks to Buffy Ellen of Be Good Organics.

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Top 5 Oils for your skin

Understanding what is the best oil for your skin and which one to choose can be difficult. There's 5 oils you should be using and here we outline why

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Delicious Banana Nut Smoothie

This is a great tasting banana smoothie that's a hit with adults and kids alike. Blend banana, peanut butter and more, then enjoy! Ideal for summer!

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Best Supplements to Take in Your 30s

As we age, our bodies require different nutrients. Here's some you can start incorporating into your lifestyle through supplementation or diet changes that will benefit you if you're in your 30s

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The clothes you wear can affect your workout

Whether you're working out from home or working out at the gym, what you're wearing can play a big part in how you feel for that workout and how motivated you may be to attack it. Another big bonus is actually feeling comfortable in them at the same time for whatever your workout entails.

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Terpenes in cannabis and the role they play in a new soda drink

Terpenes are the unique scent found in herbs, flowers and fruits including cannabis and now one NZ company, Good Herb Soda, has included these in two non-alcoholic sodas which provide two different benefits.

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Maintaining your overall health during a global health crisis

What do you do when there is a global health crisis such as COVID-19 and with it came stringent social distancing measures to limit the spread. Staying fit and healthy becomes very difficult. Here's some tips on how to achieve that while in self isolation as well as nutritional suggestions for health living.

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5 Supplements for Your Late 20s

As you get closer to your 30s, there's a few supplements you should be considering as part of your daily routine with either vitamin rich foods or supplementation. Here's 5 to consider incorporating into your lifestyle.

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Getting Started With Plant-Based Protein

If you're wanting to eat a more plant-based diet, then here's how you can ensure you're getting enough plant-based protein and some examples of what you can have.

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BePure Puts the Plus in Collagen+

BePure's new Collagen+ provides 10g of collagen in each serve but it's also packed with a specific blend of powerful antioxidants to benefit your overall health and wellbeing

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Mental Health Awareness Week

Mental Health Awareness Week takes place in over 150 countries and in NZ, it's 21-27 September 2020. This year has been a rollercoaster of a year and looking after your mental health is more important now than ever before. Find out more about Mental Health Awareness Week here.

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Under Armour Project Rock 3

When it comes to partnerships, there's few as big as the one with Under Armour and The Rock. The latest PR3 shoe builds on the success of the previous 2 releases under 'Project Rock' and is built to handle almost any workout.

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Experience great walks of new zealand

New Zealand walking tours that take you to some of the most spectacular spots in NZ, Great Walks of New Zealand has a focus on affordability and flexibility, with options for couples, small groups and families. Any fitness level, self-guided or a guided walk - you choose!

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8 essential steps to healthy, glowing skin

Ask anyone what organs they think are the most important to take care of. They’ll probably mention the heart, lungs, liver, and so on. And these are all great answers. But you’ll rarely hear someone mention the body’s largest organ: our skin.

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The How and Why of Personalised Nutrition

It is a well-known fact that not everyone is the same. You are different in many ways to your partner, sister, friends, brother, mother, colleagues, and you know it and accept it. After all, what makes you unique is your points of difference.

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Foam Rolling - Don't Make These Common Mistakes

Foam rolling can be hugely beneficial to hardworking muscles—as long as you do it right! Read on for tips from Refresh and Recover.

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New hand cream from ManukaRx

The new ManukaRx Hand Cream helps to lock in moisture, fights bad bacteria and remains breathable. ManukaRx Hand Cream combines the antibacterial effectiveness of mānuka oil and the amazing traits of kakadu plum oil

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New Boardwalk for Mt Eden

One of Auckland's most popular volcanic cones has a new boardwalk and viewing platform with views across the city. A perfect spot for the 'gram and making those runs around the top a little easier.

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Why Gut Health Matters

Gut health is on the rise and for good reason. Our bodies are comprised of trillions of microscopic organisms with a huge chunk of these living in your gut. While everybody will have their own unique gut microbiome made up of tens of trillions of microorganisms, including at least 1000 different species of known bacteria, diversity of these is key in supporting a healthy gut.

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'Frozen' Cosmic Yoga For Kids

One of the most popular videos from Cosmic Kids is the 'Frozen' yoga adventure. With over 11mil views this is kids yoga set to the story of the 'Frozen' movie which the kids will love!

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Workout with Kirsty Godso

Nike Training Club showcased workouts online so you can try them at home. Nike Master Trainer Kirsty Godso leads you through a 40min workout bringing her signature energy to high intensity training and cardio. No equipment needed!

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Benefits of Meditation

We nourish our body several times every day with food but meditation is so important to nourish our mind and our soul and there's plenty of benefits. Find out more and how you can start to add a little meditation into your life.

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Benefits of Strength Training

It’s a part of life that lean muscle mass naturally diminishes in your body with age. As a result you will increase the percentage of fat in your body if you don't do anything to replace the lean muscle you lose over time.

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Managing Workplace Stress Pays Dividends

While the problem of workplace stress is not new, awareness of managing it, and the responsibility that employers play, has gained significant traction in recent years.

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Yoga with Nikki Ralston

Join Nikki Ralston for a yoga practice designed to bring balance to the body, mind and heart that's super doable to do while at home! This practice is focused around cultivating the static quality within.

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A Beginner's Guide to Squash with John Fletcher

Squash Auckland’s General Manager, A-Grade Player, and Lifelong Squash Enthusiast John Fletcher explains why you should be playing the world’s healthiest sport and how to get started.

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Keeping Hydrated

It’s been said that you are what you eat, and there is no denying that the food we eat impacts our health throughout our lives. Are you keeping hydrated and from the right sources?

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4 Proven Strategies to Improve Recovery After Exercise

As we discussed in part one of this series on recovery, training too hard without appropriate rest and recovery can hinder your progress. In part two, we’ll dive deeper into these elements and look into how to incorporate strategies into the recovery process

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A Guide to Running with Rachel Grunwell

Personal trainer Rachel Grunwell, who coaches runners, and is also a yoga teacher who specialises in working with athletes, talks about getting started with running and how to stay motivated.

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Men's Grooming Routines On The Rise

Facials, skincare and grooming aren’t words you used to hear often in regard to Men but that’s changed and more men are taking better care of their skin. Men's grooming has gone beyond being well-dressed or a tidy beard so what’s it all about?!

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Importance of Recovery

Many of us are now aware that nutrition and exercise are important elements of living a healthy lifestyle and reaching our wellbeing goals. However, how we exercise - and more specifically how we recover from exercise - also plays a huge role in our fitness results.

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Maple-Sweetened Banana Muffins

Fluffy, whole grain, naturally sweetened, totally delicious banana muffins you need to try! They’re about as healthy as muffins can be and would you believe can be all made in one bowl - yes it’s that easy!

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Good For You Granola

Add this delicious, crunchy and healthy granola to your breakfast routine. Energy-boosting, it’s a great way to start your day - and it’s good for you!

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11 Workout Tips for Beginners

How often should I do it? What kind of exercise should I do? If you have these questions then these 11 workout tips for beginners might be worth the read!

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Chicken Coconut Tenders

Chicken tenders with a delicious coconut coating. Baked, not fried, these coconut tenders are sure to be a hit with kids of all ages.

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Paleo Grain-Free Banana Bread

This banana bread is everything banana bread should be. It is lightly sweet and moist. It is also packed with protein from all the eggs and coconut flour. It makes a delicious breakfast or snack!

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SWEET POTATO BROWNIES

Sweet potato what?! You’ll be surprised at how delicious these brownies are without the guilt you get diving in to a typical brownie. Gluten and dairy free it’s also perfect for the kids!

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WHY TURMERIC IS THE SPICE TO SPICE UP YOUR LIFE

You’ve probably heard the hype recently that Turmeric is the go to spice when it comes to the various health benefits, and you‘ll be pleased to know turmeric does actually live up to the hype.

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AN AMRAP FOR THE ROAD

In our busy lives between work, travel, kids and the wet weather (you know it!), it can be hard to squeeze in the time to get to the gym or do a workout of any kind. As long as you do something to move each day. Here's a workout for the road.

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WOMEN AND EXERCISE - WHAT TYPE IS RIGHT FOR YOU

When it comes to working out for a women, there’s a few things you should consider before deciding on what type of exercise you do. Finding the right one for your body is important and you’ll be surprised how your monthly cycle can play quite a key role.

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LiveFit Festival

The LiveFit Festival is NZ's biggest health, fitness and wellness event featuring experiences, live workout sessions, cooking demos, seminars and brands to shop!

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