Friday, 15 February 2019



The 12-day grapefruit diet is not a new concept. The original plan was developed in the 1930s. This fruit appears to be a dieter's dream. It has no fat, is high in fiber and low in calories. It also carries benefits for your skin as it is high in vitamin C.  

So how does this diet work? It's very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite, so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks by merely introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones. And took more exercise. 

It is entirely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss.  You need to review all areas of your life.  Do you eat food because you are bored?  Upset? Do you get enough exercise?  Most Americans are not active enough. You don't suddenly need to become a gym fanatic but a little extra activity every day will help.  I am sure you can think of a million ways to add some movement to your sedentary lifestyle.   You could take the stairs instead of the lift; get off the metro one stop early, walk to the store, etc.

In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.

Eat more fruit and vegetables. They are high in fiber, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don't eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat. 

Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don't exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.   

Don't mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.

You can shrink your waistline by using the 12-day grapefruit diet, but only if you combine it with a healthy eating and exercise program.

Friday, 8 February 2019


The formula for losing weight is simple: eat less and exercise more. But, it's not really all that simple, is it? 

Long-term weight loss isn't impossible, but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan. 

1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day. 

2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies. 

3. Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices. 

4. Don't fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately, this can cause you to regain the weight you may have lost during the week. 

5. Watch portion sizes. Your perception of what a serving size should be and a "true" serving size can differ dramatically. Measure your portions accurately, especially when you first start your healthy eating regime. 

6. Set lifestyle goals - not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss -- gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices. 

7. Take healthy snacks with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruit to prevent the temptation of stopping for a candy bar or milk shake. 

8. Don't deny yourself the foods you love. If you absolutely love chocolate, go ahead and have a small piece - half of a candy bar instead of a whole one! And avoid eating your "splurges" every day. Save them for when you really need them! 

9. Start moving. Exercise is the key to long term weight loss. You've heard the saying, "Move it or lose it." Too true! 

10. Keep a journal. Writing down what you eat, when and how much you exercise and your moods will keep you on track and motivated to continue the course. 

Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon" one day, pick yourself up and continue your healthy lifestyle the next. Don't give up

Monday, 4 February 2019


We love protein, but we’re a little sick of chugging down a shake EVERY DAMN DAY. 

After receiving a special delivery of our fave plant-based protein from our friends at Myprotein, we decided to mix things up and put it to the test in the Fitcover-kitchen.

There are 101 ways to incorporate your favourite protein into tasty treats, and we’re here to share three with you today.

Fluffy Vegan Pancakes 

Sometimes a shake just doesn’t cut it for breakfast, and you’re desperately craving something of a little more. Something of serious substance – like pancakes!!
Photo by Alison Marras on Unsplash

Try this simple recipe: 

•    1 cup all-purpose flour
•    1/4 cup of your favourite plant-based protein
•    1 tbsp baking powder
•    1/2 tsp sea salt
•    2 tbsp of natural sweetener (stevia, date syrup, agave)
•    1 cup water + more as needed!

Method: 

1.    Mix all the dry ingredients together
2.    Add your sweetener, followed by the water. Mix until your batter is combined. Don’t worry if it’s not perfectly smooth, just add small amounts of water until the mixture is thick but well-combined.
3.    Heat a non-stick pan OR add a knob of coconut oil to grease the pan
4.    Cook your pancakes over medium heat until small bubbles appear, then flip them over!
Serve with a spoonful of your favourite nut butter and a sprinkling of fresh fruit, and you’ve got yourself a delicious, protein-packed-pancake!

Marvellous Mousse 

There’s nothing more decadent than a beautifully fluffy chocolate mousse and so we’ve got the perfect one for you.

Eat it for breakfast, lunch or dessert, this baddie is so healthy it really doesn’t matter!
Photo by Brooke Lark on Unsplash

Try this simple recipe: 

•    ½ Cup of non-dairy yogurt
•    ¼ Cup of your preferred non-dairy milk
•    1 Tbsp of chocolate protein powder
•    1 Tbsp of raw cacao (to make even more chocolatey)
•    1 Tsp of psyllium husks
•    A Tincy-tiny bit of natural sweetener (stevia, date syrup, agave)

Method: 

1.    Mix all of the ingredients together and spoon into a glass
2.    Put it in the fridge for at least 3 hours (be patient!)
3.    Take your marvellous mousse out of the fridge and enjoy!

Easy-Peasy Protein Cookies

If you’re looking for a high-powered protein snack to get you through the day, don’t look past these easy-peasy protein cookies.

Photo by Nathan Dumlao on Unsplash

Try this simple recipe:

•    2 Overripe bananas
•    1 Scoop of chocolate protein powder
•    1 Cup rolled oats
•    Add-ins of your choice (Peanut butter, dried fruit or nuts, chocolate chips etc.)

Method: 

1.    Preheat the oven to 175 and line a tray with baking powder
2.    Mash your bananas before mixing in your protein, oats and any add-ins
3.    Spoon the mixture onto the tray (should make around 8 cookies) and flatten into disc shapes
4.    Bake for 12-15 minutes, or until they are just cooked through in the middle
5.    Leave to cool and try your best not to all at once!

Ok, that completes our three, super easy, protein-packed recipes.

If we’ve inspired your inner-MasterChef and you’re in desperate need of some fresh plant-based protein, check out our friends at Myprotein.

They have a wide range of vegan, plant-based performance products, proteins and healthy snacks – check it out!

Friday, 1 February 2019

You may think that losing weight is impossible, but really it isn't. However, if you are thinking that it happens right away without absolutely any effort on your part; that is where you are wrong. If you are serious about losing weight and you are willing to stick to a healthy eating plan/diet, as well as changing your mindset, you will find that you will be able to lose your extra pounds quickly

Both weight loss and diet plans are things that come and go in your life. They may even be your fad of the week and you begin to go after the concept without fully understanding how it can work for you. There are some diet programs that have been around for a while that really do work. 


But if you begin to rely on just one special diet program you may fail because it is not appropriate for your personal genetic makeup. There could also be adverse side effects that may occur over a certain amount of time, which could result in some serious health problems. 


You will also soon find that weight loss is more of a lifestyle than it is a type of physical activity. There are a variety of different reasons why people fail at weight loss programs in general. The majority of these people failed due to not being properly motivated to lose their weight. There are a few tips though that you can do to help you avoid the failures of dieting. 


1. Effort

* You will need to be ready to put forth some effort on your part. You need to be able to visualize your overall weight loss goal and push yourself towards the goal line

2. Focused

* You will also need to be sure that you are staying focused on your overall weight loss goal. If you are willing to stick to a strict exercise routine as well as a dietary plan you will be well on your way. It may be discouraging because it may take some time to see results but it is important that you continue to stay focused. You should share your goal with your friends and families who can lend you support if you are down and help you get back on track. 

3. Exercise

* You need to realize that losing weight can be fun and not associate it with work or a chore. If you are trying to lose calories do your exercise in ways that you would normally have fun. Play ball with your kids, play tennis, go jogging, take your kids to the mall and walk around. These are all still great forms of exercise and they will help you burn the calories.

If you are looking at losing weight quickly, there will be a lot of effort involved. If you are not willing to put in the effort, that it will take to lose weight, you will fail.




See why Fitcover® is the face of fitness!

#FitcoverAustralia #theFaceofFitness


Friday, 25 January 2019


There are lots of great fitness centers and gyms operating these days, and many of them try to cater to just about everyone who might be looking for a place to get in shape and participate in an effective workout. While a general fitness center might be good for most people, some women enjoy specialization and prefer to workout at women's gyms. Gyms that focus on serving only women usually offer some unique benefits over a general facility that caters to both sexes. So let's take a look at those advantages:

Advantage #1: Women's gyms allow females to exercise without the fear of being ogled or approached by men during their workout. Let's face it, there are no doubt a lot of people who believe that today's gyms function as modern-day singles bars, when in fact most people -- especially women -- go to their fitness center of choice in order to help themselves get in shape. They aren't there looking for a date, so women's gyms provide female patrons the opportunity to workout and to feel comfortable at the same time. When a woman is exercising, particularly if she's not looking her best because of the effort she's putting in, she probably doesn't want to worry about being hit on by a stranger.

Advantage #2: Practically all women's gyms offer programs that are tailored specifically to women. That means that a woman who enrolls in a females-only fitness center should expect to find that there are classes and programs designed for the unique specifics of a female's body. We all know that men and women are different in lots of ways, and those differences include our bodies and how they work and develop. Women's gyms give females the opportunity to work on their bodies under the guidance of instructors and trainers who are focused on the special needs of a woman. That's a major benefit to the body-conscious lady.

Advantage #3: It seems that generally speaking, women's gyms are smaller and more intimate. Co-ed fitness centers (like those well-known major mega gyms) can be huge and, at times, overwhelming. A smaller and less intimidating gym can make it easier for someone to focus on their conditioning without feeling lost. Women's gyms quite often strive to provide a sense of intimacy and pride themselves of being compact and effective, with a minimum of hype and a premium on providing a quality workout experience without making their patrons feel overwhelmed.

If you're a woman and you're looking specifically for a fitness center that caters to women only, you're probably in luck. There are a number of terrific women's gyms operating with a focus on female fitness these days, and practically every community of any size has several top-notch facilities for women to choose from. In the end, the advantages of a center that is designed for females make them a comfortable and safe environment for women looking for an effective workout.

Going to the gym isn’t all about achieving washboard abs and #bootygoals, a true gym junkie understands that you’re what you eat and this extends to what we put on our face. If we’re smothering our face with nasty chemicals they will find their way into our bloodstream and wreak havoc on our health. Leaving your house doused in your morning green juice isn’t a hot look, so Fitcover®, infused with vegan skin care, will be your next best choice when it comes to organic makeup in Australia. Fitcover's natural makeup is Australian owned and operated, and we ship to our Fitcover® Fam anywhere in the world from our Australian warehouse!

See why Fitcover® is the face of fitness!


#FitcoverAustralia #theFaceofFitness

Friday, 18 January 2019

If you wish happiness you have to reach inside, rely on your natural instincts and let them guide you. If you wish to live longer and healthier you have to conform to a healthy lifestyle, which is exempt of drugs, chemicals, substances, specific habits, behavior, and so on. You have to work out to better the metabolic process, bones, joints, and muscles.

As humans, we have to have spiritual, mental, and physical nutrients to keep us fit and strong. Spiritual nutrients include prayer, a deeper understanding of the truths from the higher power, and ongoing cleanliness of the mind and body. The body is our temple and if we utilize substances, eat or drink bad junk, like too much alcohol or engage in injurious actions we'll suffer misery, pitiable health, and our life will shorten.

A few of the things we do in life may cause us damage. If we don't get proper rest it may over time induce heart issues, as well as additional health concerns. You have to quit bad habits and begin fresh health patterns to move toward living healthier. Most individuals fail to see that the way they conduct themselves may cause tension, which makes them distressed.

The beginning of every health plan is eating correctly, physical exertion and acquiring proper sleep. When you stick with healthy foods with the proper vitamins and supplements you will be able to acquire a healthier life. One of the main issues today is that unhealthy ingredients are put into our food that's touching the lives of millions. Among the reasons that obesity is increasing is due to things added to foods, which causes weight gain and cravings.

A lot of individuals listen to what they wish to hear and brush aside what they wish to avoid. Occasionally we have to look at the facts. If you're boozing excessively and your acquaintances or loved ones tell you about it, hear what they're saying as you're not only wounding yourself, you're likewise suffering the individuals you love.

An emotional reaction may turn into a damaging reaction, which may make an individual distressed. When an individual is distressed, it lessens life span, as well as wellness.

Among the ways to better your life and live happier is to discover how to listen. When you discover how to listen actively you cut down separating, jumping the gun, daydreaming, being disgruntled and better your thinking.

Learning to reword things may help to better communications with other people. Frequently relationships come apart when inactive listening happens. For example, when someone is upset they might strike out at someone emotionally, he, in turn, reacts negatively. This all leads to sadness and will cause ill health, successively shortening your lifespan.

Certainly, we all daydream or skip out for a moment, yet when we take it too far and utilize it as an attempt to escape the truth, we're only causing harm. If you wish to be happier you'll need to get a grip on this sort of conduct and/or habit.

Among the basal issues, we face nowadays is individuals failing to hear the whole story, or else cutting individuals off before they've time to finish talking. Frequently individuals miss the subject matter in the communication.

For example, Joe suddenly cut Sue off when she was telling him about her job. Joe didn't want to hear about her issues, so he swiftly switched the conversation to what he did that day. This is disrespectful when all Sue wanted was a little of comfort and possible consent to let her emotions and feelings show.

This may induce deeper issues. Appeasing works in the same way, i.e. frequently messages in communication are missed. When an individual appeases they work to cut down anger, by stating things that pleases the other individual.

A different big issue is judging. Scores of individuals’ judge and rarely do they sincerely get to know the individual they judge. If you wish to live a happier life, quit judging other people. If you don't wish to be judged, quit judging others. Bear in mind... Judge other people as you wish them to judge you.

You've choices between good and bad. If you're seeking the good in somebody, you'll most likely discover it. If you're seeking the bad in somebody, you'll most likely discover it. The option is yours.

Regrettably, from time to time it so happens that the bad takes charge in people’s lives, demolishing the good in them.

Many individuals think they read minds. They frequently put words in the mouth of other people, instead of hearing what is really said to them. Don’t do it.

Behaviors, thinking formulas, habits, conduct, and the like require adjusting to living a happier life. When you let bad behaviors dominate your mind, you're injuring your health.

Negativism will only lead to ill health and breakdown in relationships. It leads to sadness and pessimistic thinking. Essentially, negative energy (emotions) is self-denial. It's a huge problem that's causing individuals to suffer. A few of the consequences of negative energy (emotional response) are a coronary failure, hypertension, strokes, heart attacks and so forth.

An individual with positive energy will reflect on other people, and frequently the energy will spread warmth. When you learn to formulate positive energy you'll glitter like a star, which will make you feel pleased inside.

Sunday, 13 January 2019

As you grow old, exercises will take on a much more critical role, particularly in weight loss and establishing muscle mass. Exercise won't only assist you in slimming down, but it will likewise help you in keeping the weight off. Late studies show that ladies who continue to exercise on a regular basis are more successful at repressing weight, than those who don't.

Among the most useful workouts is aerobics. Aerobics will help you burn fat around the abdomen, as well as assorted other areas of the body and prevent the many causes of ill health, while you burn calories.

You are able to exercise a few days at home every week and get the results you would visiting the gymnasium. It takes time so don't expect a miracle overnight. As you begin aerobics, in turn, you are able to prevent disease associated with being overweight.

Plenty of individuals believe they have to run 1 to 2 miles daily and do assorted additional exercises to preserve health. The thought will often frighten them right out of the exercise. The recommendation is 15 to 20 minutes each day, no matter the complexity or ease of movement. It will pay off eventually. Walking briskly for a quarter-hour is a great exercise routine, which will help you burn up calories, as well as move the whole body.

Analyses are demonstrating that integrating aerobics into your lifestyle and making it physical activity, like walking briskly each day, leaf raking, etc. is a well-structured exercise program, which may improve heart activity, the respiratory system, fitness, and will cut down assorted diseases. What is more, you'll burn body fat, as well as calories.

Now, if you step-up walking, say adequate to a ½ hour daily, you are able to attain a healthier way of life. In the morning you may walk 15 minutes, and walk a different 15 minutes later in the day. Every step you take to move the muscles is a different step closer to living longer, healthier, and happier.

Housecleaning, gardening, and so on are all activities that will help you burn calories. Most individuals will postpone today what they may have done yesterday. Try to prevent procrastinating. It takes only a couple of minutes to clean a small house, and once you finish you'll reap the rewards.


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