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
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
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.

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...

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
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
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
Don't have a calculator handy? Use our handy pounds to kilograms or kilograms to pounds converter. Formula: 1kg = 2.2 lbs.

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
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
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
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
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
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
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
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
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
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
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
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...

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
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
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
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
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
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
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
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
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
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
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
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
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...