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BMI Calculator BMI Calculator
Body Mass Index (BMI) is determined by your weight in kg divided by your (height in metres)2.It is designed for men and women over the age of 18.A healthy BMI is between 18.5...
PCF Calculator PCF Calculator
Calculate your PCF Target - a measurement of the total amount of protein, carbohydrates and fat you'll need each day to stay on track towards your goal.
PCF Menu Maker PCF Menu Maker
Select from our database of over 400 foods and build a balanced personalised daily or weekly eating plan based on your protein, carbohydrate and fat requirements.
Suggest a Menu Suggest a Menu
This is a detailed eating plan based on your own ideal weight and your ultimate body shaping goal. Here we suggest a selection of weekly menus for women and daily menus for...
Body Type Calculator Body Type Calculator
What is your body type? Modern diets tend to forget that people are individuals - physically, psychologically and emotionally. Because of this individuality, there can be no...
Exercise Builder Exercise Builder
Working out with the Exercise Builder is like having your own personal trainer. It comes complete with optional exercises, instructions, recommendations on which...
Hamstring curls Hamstring curls
Lie prone on hamstring curl machine with the heel positioned under the pull pad. Bending at the knee, bring the foot up to form a 70-80 degree angle at the knee, hold and...
Standing calf raise Standing calf raise
Using a calf raise machine, stand on high block so that the ball of the feet are in contact with the block. Start by letting the heel drop to stretch the calf,then lift heel...
45 degree leg press 45 degree leg press
Take up a position on 45 degree leg press sit so that hips and lower back are supported by seat and the feet are placed on the push plate about shoulder width apart. Push...
Hamstring lever curls Hamstring lever curls
Kneel on a Lat Pulldowns seat with ankles supported firmly under knee support in an upright position, with knees at a 90-degree angle. Lower body out about 10 to 15 degrees...
Barbell lunges Barbell lunges
Stand, supporting a barbell across the back of your shoulders. Step forward into a lunge position and bend both knees until the back knee is a few centimetres above the...
Reverse crunches Reverse crunches
Lie supine on an incline bench holding onto the top of the bench. Bring the legs up with the knees bent. Continue to bring the knees up towards the chest and return to...
Reverse trunk twist Reverse trunk twist
Lie supine on a mat on the floor, placing arms out at right angles to the torso to act as supports. Lift legs up until they form right angles to the body at the hips. Lower...
Ab crunches Ab crunches
Lie supine on a mat on the floor with the legs elevated and resting over a bench so that the knees are at a right angle. Place the arms crossed in front of the chest or place...
Barbell bent-over row Barbell bent-over row
Stand holding a barbell in front of you, shoulder width or more, with an over hand grip. With knees slightly bent, bend forward at the hips to form an angle of about 130...
One arm row One arm row
Support body with one arm, hand on a bench, while holding a dumbbell with the other hand. Pull the dumbbell up and keep the elbow close in to the body. Bring the elbow...
Chin ups Chin ups
Grasp chin bar and let body hang at arms length. Pull body up towards chin bar. Aim to arch the back and bring chest towards the bar, bring elbows down and back. Hold at...
Barbell dead lift Barbell dead lift
Start in a bent forward position in front of bar, holding bar so that hands are at a position out side of thighs. Knees are only slightly bent, torso is bent forward at...
Lat pulldown Lat pulldown
Using lat pulldown machine, take a wide grip on the overhead bar and sit on seat with thighs locked under support pad. Pull bar to chin level with shoulders pulled down and...
Weighted back extension Weighted back extension
Use a back extension apparatus, taking a position so that the apparatus supports the hips. Holding a weight plate to the chest lower the torso by bending from the...
Barbell close grip bench press Barbell close grip bench press
Lying supine on a flat bench press bench, take a grip on the bar that is slightly less than shoulder width. Lift bar off rack and position above the chest to start. Lower...
Barbell wide grip bench press Barbell wide grip bench press
Lying supine on a flat bench press bench, take a grip on the bar that is 1 or 2 hand lengths wider than the shoulders. Lift bar off the rack and position above chest to...
Chest Dips Chest Dips
Take up position at the widest point at the end of dipping bars. Point elbows out to side and lower body, bending the elbows till chest is level with hands. Push back up...
Pushups Pushups
Start in push up position on floor with hands wider than shoulders and level with the chest and arms extended. Lower slowly to the floor, holding body 2-3cm of floor then...
Barbell clean and press Barbell clean and press
Stand holding barbell in front with an over hand grip wider than shoulder width. Bend forward slightly till bar is about knee level. Pull the bar explosively up close to the...
Dumb bell side raises Dumb bell side raises
Stand, holding dumbbells at the side of your body. Lift arms up and out from your body till they are level with or slightly above shoulder height. As you lift the weights,...
Dumb bell shoulder press Dumb bell shoulder press
Stand with dumbbells held at shoulder height. Press dumbbells straight up above your head to arm length. Lower dumbbells back to shoulders.
Bench dips Bench dips
Start by placing two benches parallel about leg length apart. Sit on one bench with hands gripping bench next to where the hips are positioned. Place your feet onto the other...
Dumbbell bicep curls Dumbbell bicep curls
Sit on an incline bench set at 80 to 90 degrees, with the back resting against the bench.Holding a dumbbell in each hand, lift the dumbbells by bending at the elbow joint......
Barbell lying triceps extension Barbell lying triceps extension
Lie supine on a flat bench, holding a barbell with a close grip (two thumbs distance apart) above the chest.Bend at the elbow. Lower the bar to the top of the head and then...
Antioxidant Quiz Antioxidant Quiz
Test your knowledge by choosing the meals you believe contain the most antioxidants. Antioxidants are vital for reversing free radicals - impure oxygen compounds which are...
Single leg squats Single leg squats
Strengthens legs, hips, and leg stabilisers. Stand with one leg extended back with the foot supported on a low bench or step. Lower body by bending both knees. Continue...
WHR Calculator WHR Calculator
Women should have a waist-to-hip ratio (WHR) of 0.8 or less. Men should have a ratio of 0.95 or less. To determine if you are at a healthy ratio, use non-elastic measuring...
Facts of Life Quiz Facts of Life Quiz
Before you embark on your journey through Life, you may need to let go of some of the misconceptions surrounding healthy diets, weight control and body shaping. Take our...
Metric Converter Metric Converter
Don't have a calculator handy? Use our handy pounds to kilograms or kilograms to pounds converter. Formula: 1kg = 2.2 lbs.
Jathara Paravritti Jathara Paravritti
Start in the lying rest position. Lift your buttock a few centimetres and move them to the left about 2 hands breadths and place them down again. Now lift the knees and feet...
Lying rest position Lying rest position
Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position. Place the hands on the knees and without taking your head off...
Supta Baddha Konasana Supta Baddha Konasana
Come to a sitting position on the floor and bring the soles of the feet together, allowing the bent knees to fall away to the sides. Lean back on your forearms, keeping the...
Savasana Savasana
Similar to the lying rest position, but this time the legs are straight out resting on the floor, with the feet flopping out the sides. In this posture you can rest and...
Paschimottanasana Paschimottanasana
From the reclining bound angle posture, sit upright and straighten the legs out in front of you, keeping the ankles close to each other and allowing a small bend at the...
Ardha Bhujangasana Ardha Bhujangasana
Start by lying face down on the floor, with legs out straight and together and the forearms resting close to the body, with the palms facing down and the fingers in line with...
Utthita Tikonasana Utthita Tikonasana
From Tadasana, step one leg back as with Warrior, turning the back foot to 45 degrees. Turn the torso toward the back foot and on an in-breath bring the arms up to the sides,...
Virabhadrasana Virabhadrasana
From Tadasana, step your left leg back a little over 1 metre (so legs and floor are approximately an equilateral triangle), turning the left foot to an angle from the front...
Tadasana Tadasana
Stand straight with the feet close to each other and the weight evenly distributed. Feel yourself to be a solid and well founded as a mountain, while allowing the shoulders...
Uttanasana Uttanasana
From the hands and knees position, come onto your feet and walk your hands in towards the feet (keeping the knees slightly bent), until they are close to the feet.On an...
Ardho Mukha Svanasana Ardho Mukha Svanasana
Starting from the cat posture, take a full breath in and while exhaling, push the backside up into the air and raise up onto the toes, so that the body forms a triangle with...
Balasana Balasana
From the all fours position, start exhaling and allow your buttocks to move back over your heels, while taking your forehead to the floor with arms extending overhead (with...
Majariasana Majariasana
From the previous posture, roll over to come to all fours. While taking the in-breath, roll the shoulders down the back away from the ears, allowing the chest to come...
Setu Bandasana Setu Bandasana
Starting from the lying rest position, inhale slowly and fully as you simultaneously lift the hips of the floor and bring the arms overhead, so that by the end of the...
Apanasana Apanasana
Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position. Place the hands on the knees and without taking your head off...
Seated dumbbell biceps curl Seated dumbbell biceps curl
Strengthens the biceps at the front of the arm. Take a position sitting on a fit ball. Start with the arms extended at the side holding the dumbbells. Keep the elbows...
Pushups Pushups
Strengthens chest and torso muscles. Start by kneeling on the floor. Place the hands in front of you slightly wider than shoulder width and the arms straight to support the...
Medicine Ball trunk rotation on fit ball Medicine Ball trunk rotation on fit ball
Strengthens mid section and shoulder muscles. Sitting on a fit ball with feet wider than shoulder width apart for stability. Hold the medicine ball at arms length and...
Medicine Ball step-ups Medicine Ball step-ups
Strengthens legs, hips, shoulders and leg stabilisers. Stand with one leg on low bench or step with the medicine ball held at chest. Step up on to the bench... ...and...
Medicine Ball squats Medicine Ball squats
Strengthens legs, hips, shoulders and spinal erector muscles. Stand with feet slightly wider than shoulder width holding medicine ball at arm length above head Squat down...
Medicine Ball sit ups using a fit ball Medicine Ball sit ups using a fit ball
Strengthens mid section and torso muscles. Take a position on a fit ball so that the feet are wide enough apart for stability. Stretch back over the fit ball with the arms...
Medicine Ball lunges Medicine Ball lunges
Strengthens legs, hips, shoulders and spinal erector muscles. Start with one leg forward and medicine ball held at arm length in front. Lunge forward by bending both knees...
Medicine Ball ab crunches Medicine Ball ab crunches
Strengthens mid section, torso and shoulder muscles. Lying supine on floor with feet supported on a fit ball and knees bent at a right angle. Hold a medicine ball at arm...
Lying triceps extensions Lying triceps extensions
Strengthens the triceps at the back of arm. Lying supine on a fit ball so that the shoulders and head are supported. Hold the dumbbells at arm length in front of the chest....
Hip lift on fit ball Hip lift on fit ball
Strengthens hamstrings, gluteal, lower back and transverse Ab muscles. Lying supine on floor with feet on the fit ball. Knees bent at a right angle. Arms out and palms up...
Dumbbell circular side raise Dumbbell circular side raise
Strengthens shoulder, upper and lower back muscles. Take up a prone position on a fit ball. Have the feet wider than shoulders for stability. Holding dumbbells at the side...
Back extension on fit ball Back extension on fit ball
Strengthens upper and lower back muscles. Take up a position lying prone on a fit ball. Make sure the feet are wide apart for stability. Bend over the ball to start the...
Feet up the wall Feet up the wall
Lying on the floor with the feet up the wall is not only relaxing and grounding. It allows for a reversal of the effects of gravity on the legs, relieving leg tiredness and...
Dvipada Pittham (bridge or two legged table posture) Dvipada Pittham (bridge or two legged table posture)
This posture stimulates circulation in the spine and develops flexibility in the upper-back and chest. The shoulder and hip joints are opened, the legs are strengthened and...
Danikanasana Danikanasana
Danikanasana is used as a resting posture between asanas and is excellent as a counter-pose to back-bending postures. It calms and pacifies the body-mind. The lower back is...
Baddhakonasana (bound - angle or cobbler pose) Baddhakonasana (bound - angle or cobbler pose)
The pelvis, pelvic floor and lower back are opened and energized with this posture. Flexibility is developed in the hip joints, groins, knees and ankles. Tightness and...
Apanasana (wind relieving posture) Apanasana (wind relieving posture)
As the name implies, this posture reduces internal tension and pressure in the lower abdominal area. It is excellent for relieving bloated feelings.
Standing, overhead stretch Standing, overhead stretch
A great way to start the day. Slowly bring hands to the front and overhead while breathing in smoothly. Keep the back straight, yet at ease. At the top of the posture, gently...
Simple inversion Simple inversion
A great stress buster and mind clearer. Lie with legs up a wall, with backside against the wall and back comfortably flat on the floor. Let the weight of the legs, flatten...
Simple half twist Simple half twist
An excellent way to release back and hip tightness and stimulate digestion. Sit with a straight back and knees bent. Take the left arm over the outside of the right knee and...
Seated forward bend Seated forward bend
To release the lower back, lengthen the back of the legs and stimulate digestion. Sit with leg out in front (with knees slightly bent). Slowly inhale while raising arms...
Pose of the child Pose of the child
A gentle, nurturing, resting position With knees hip width apart, bring the buttocks to the heels and let the forehead rest on the floor. Hand can rest beside legs or...
Lying fish posture Lying fish posture
To open the chest and release upper back tension from leaning over a desk. Start in a lying position with legs together and hands by the side. While inhaling, roll the...
Easy sitting position Easy sitting position
A chance to tune in to who you are. Sit in any comfortable position with back straight (cushions under the buttocks are helpful). Close the eyes and simply feel the soft...
Cobblers posture Cobblers posture
A nice way to release the groin and tightness in the hips. Sit with a comfortably straight back (against a wall may help), with soles of the feet touching. Clasp the hands...
Virabhadrasana Virabhadrasana
This pose is named after Virabhadra, a famous hero in Hindu Mythology and often translated as Hero or Warrior pose. This pose strengthens the legs, back, shoulders and arms....
Uttanasana Uttanasana
This is an extended forward bending posture.The entire back surface of the body is stretched intensely in this asana, especially the backs of the legs, pelvis and lower back....
Salambra Urdhva Padasana Salambra Urdhva Padasana
Lying with calves resting on a chair. This pose removes fatigue and swelling from the legs and feet and lengthens and removes tension from the lower back It is calming and...
Matsyasana (fish posture) Matsyasana (fish posture)
Matsyasana opens and expands the front chest and heart centre. The throat is extended and the breath deepened. The upper back is stimulated and strengthened.Care should be...
Jathara Parivartanasana Jathara Parivartanasana
Turning stomach posture or supine lying twist. Jathara parivartanasana tones the mid-band of the abdomen and increases the digestive fire (jatharagni). The rotation to the...
Ardha Ustrasana (half camel posture) Ardha Ustrasana (half camel posture)
Ardha Ustrasana is the half variation of the full back-bending posture. As such it is suitable for practitioners who require a less stimulating and demanding posture or who...
Janu Sirsasana (head to knee pose) Janu Sirsasana (head to knee pose)
Janu sirsasana extends and stretches the back legs and spine. Tension in the lower back and pelvis is released and the abdominal organs and kidneys are toned assisting the...
Danikanasana (pose of the child) Danikanasana (pose of the child)
Danikanasana is used as a resting posture between asanas and is excellent as a counter-pose to back-bending postures. It calms and pacifies the body-mind. The lower back is...
Seated shoulder presses Seated shoulder presses
Exercises your upper body & arms. Sitting on ball and maintaining posture develops stabilising muscles around hips and mid section. Sit on fit ball holding dumbbells at...
Prone dumbbell raises to side Prone dumbbell raises to side
Exercises your back & shoulders. Lie face down with torso supported on fit ball. Feet shoulder width or more apart for balance. Hold dumbbells at side and lift to...
Prone dumbbell front raises Prone dumbbell front raises
Exercises your back & shoulders. Lie face down with torso supported on fit ball. Feet shoulder width or more apart for balance. Hold dumbbell with both hands in front of...
Lying dumbbell fly and pullover Lying dumbbell fly and pullover
Exercises your upper body. Using ball and bridging develops stabilising muscles around mid section and hips. Lie on fit ball with head and upper back support. Lift hips up...
Lying chest press Lying chest press
Exercises your chest & arms. Using ball and bridging develops stabilising muscles around mid section and hips. Lie on fit ball with head and upper back support. Hold...
Forward lunge and dumbbell front raises Forward lunge and dumbbell front raises
Exercises your hips, thighs, upper body & calves. Holding dumbbells at side of body take a step forward (lunge position). Bending knees drop down... ...till back knee...
Fit ball reverse crunches Fit ball reverse crunches
Exercises your abdominal muscles & inner thigh. Lying on floor with fit ball position between ankles and calves. Hips are at 90°. Hold ball firmly and lift hips till...
Fit ball pushups Fit ball pushups
Exercises your upper body & arms. Using ball and keeping body rigid develops stabilising muscles around mid section and hips. With legs resting on fit ball assume a push...
Fit ball hamstring and gluteal (butt) roll in Fit ball hamstring and gluteal (butt) roll in
Exercises your hamstrings (back of thigh) & gluteus (butt). Lying on the floor with feet resting on top of ball. Arms extended out to side of body for support. Lift hips...
Fit ball crunches feet on ball Fit ball crunches feet on ball
Exercises your abdominal muscles. Start by lying on the floor with legs supported on fit ball. Knees at a right angle (90°). Cross the arms in front with hands on...
Fit ball abdominal crunches seated on ball Fit ball abdominal crunches seated on ball
Exercises your abdominal muscles. Using fit ball develops stabilising muscles around mid section. Lie face up on the ball so that the spine curves over the ball to stretch...
Dumbbell squat and side raises Dumbbell squat and side raises
Exercises your hips, thighs & upper body. Stand with dumbbells at side of body. Squat down... ...and raise the dumbbells to the side, about shoulder height. Stand...
Dumbbell squat and press Dumbbell squat and press
Exercises your hips, thighs & upper body. Stand with dumbbells positioned at shoulders. Squat down slowly till thighs are parallel to floor. Return to standing...
"Ball on the wall" squats
Exercises your hips & thighs. Stand with fit ball positioned between the wall and the lower back. Maintaining pressure against the ball, lower slowly into a squat...
Virabhadrasana Virabhadrasana
This pose is named after Virabhadra, a famous hero in Hindu Mythology and often translated as Hero or Warrior pose. This pose strengthens the legs, back, shoulders and arms....
Ardha Ustrasana Ardha Ustrasana
Ardha Ustrasana is the half variation of the full back-bending posture. As such it is suitable for practitioners who require a less stimulating and demanding posture or who...
Cat posture Cat posture
A great way to release and stretch out the back any time of day. Starting on hands and knees, breath in while raising the chin. While slowly exhaling, arch the back, drawing...
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