AUTUMN WINTER
APPAREL & FITNESS 2016
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Clockwise from top left: Nike Element HZ Top $79.99 I Adidas Daybreaker Hooded Grey Jacket $119.99, Adidas Prime Black Pant $69.99 I Nike KO Hoodie $69.99, Nike Team Woven Pant $59.99 I Adidas Daybreaker Hooded Black Jacket $119.99, Adidas Prime Grey Pant $69.99 Main image: Nike Racer Jacket $109.99, Nike 7� Pursuit 2-in-1 Short $59.99, Nike Air Zoom Vomero 10 $219.99
Clockwise from top left: Adidas Linear FZ Hoodie $79.99 I Adidas OH Hoodie $79.99 I Adidas Performance Logo Hoodie $69.99, Adidas Linear Pant $59.99 I Nike Advance Fleece 15 Hooded Jacket $89.99, Nike BF Sport Zero Tee $34.99 Main image: Adidas Prime FZ Hoodie $69.99, Adidas Infinite Series Prime Tee $29.99, Converse Chuck Taylor All Star Dainty OX $79.99
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Harriet Walker - Nutritionist & Personal Trainer Harriet Walker resides in Canberra ACT and leads a busy working life as Nutritionist and Dietitian, and Personal Trainer. She also works for the Physical Activity Foundation - [More Kids - More Active - More Often] implementing activity programs and healthy messages throughout ACT Schools. Harriet is also a regular feature writer on numerous topics relating to nutrition, wellness, and fitness. Go to harrietwalker.com.au for more information.
FULL BODY BURNER PYRAMID 30 seconds push ups 2 x 20m shuttle runs 30 seconds squats 4 x 20m shuttle runs 30 sec plank hold 6 x 20m shuttle run 30 second squats 4 x 20m shuttle runs 30 seconds push ups *Repeat for 4 rounds continuously
STRONG LEGS 30 second squat hold 30 seconds squat jumps 400m run *1 minute rest, 5 rounds 20 x walking lunges 10 x plyometric lunges 5 x box jumps *1 minute rest, 5 rounds
BURN IN MINUTES Minute 1 = 15cal Assault Air Bike Minute 2 = 10 Burpees Minute 3 = 10 Squat Press *Repeat 10 rounds
ASCEND DESCEND 1 Chin Up 2 Push Ups 3 Squat Jumps
2 Chin Ups 4 Push Ups 6 Squat Jumps
3 Chin Ups 6 Push Ups 9 Squat Jumps
*Continue up to the total of 10 chin ups, 20 push ups and 30 squat jumps then work back down the list
Tal Evans - Personal Trainer Tal has been working in the fitness industry as a personal trainer for over 7 years. During that time he has developed a reputation for his skill and knowledge. He currently works for the Project Fitness Group. In addition to his personal training qualifications, Tal is an accredited Olympic lifting coach and strength and conditioning coach.
ROASTED PUMPKIN Pre-heat oven to 180C ½ butternut pumpkin, sliced in wedges 2 tsp cumin Sea salt Olive oil
Method: Place pumpkin into a lined baking tray. Drizzle with olive oil and toss the pumpkin until it is lightly coated. Sprinkle with cumin and sea salt, then bake for 30-35 minutes, or until soft and golden brown. Add to salad, as a side for roasts, or blend to make a delicious soup.
WINTER WARMER PORRIDGE (2 serves) 1 cup oats 1.5 cups water or milk 2 fresh figs, or fruit of choice ¼ cup mixed nuts 2 tbs linseed meal
Method: Combine oats and water into a saucepan stirring continuously until the pats have softened and gently bubble. Split the oats into two bowls and place fruit, nuts, and linseed meal on top of each bowl. Add a drizzle of honey for sweetness if desired!
QUICK AND EASY BREAKFAST PLATTER (2 serves) 4 boiled eggs 1 bunch lightly steamed asparagus ½ cup ricotta cheese 1 fresh tomato, sliced ½ avocado, sliced 2 slices sour dough, toasted
Method: Arrange ingredients on a bread board and serve!
*Recipes created by Harriet Walker
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Photographer: Alexandra Orme Designer: Aimee Harris