Weight loss tips & tools to help you on your fitness journey

BMI Calculator

BMI (Body Mass Index) provides an estimate for us to assess our weight on an underweight to morbidly obese scale. Your own BMI is calculated using your height and weight, and along with measurements, can be used for you to set your goals—such as moving from the overweight category to healthy weight. Please note, this measurement may not be accurate for athletes (or persons with a high muscle percentage), the elderly or those of Aboriginal, Torres Strait Islander or Asian ethnicity.

This calculator is an indicator of your overall health based on your weight and height. Please speak to our instructors or your GP for more information.

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In a fitness journey, exercise accounts for around 20% of your results, with nutrition making up the other 80%. Healthy eating doesn’t have to be boring. Take inspiration from our recipes below!


  • Smoked salmon (buy already cooked from the store)
  • Baby asparagus

Simple Steps:

1. Steam 3 asparagus spears.
2. Place a slice of salmon on a plate, putting an asparagus spear at the end, before rolling it up.
3. Repeat for remaining ingredients and eat!


  • 1 large sweet potato
  • 1 can boneless salmon
  • 3 spring onions
  • 1 egg (whites only)
  • Spinach
  • Zucchini
  • Beans
  • Asparagus
  • 1 tsp. coconut oil

Simple Steps:

1. Boil sweet potato and then mash.
2. Add salmon, egg whites and spring onions to mash and mix.
3. Roll into golf-ball sized globes.
4. Lightly fry.
5. Serve up to 3 balls with unlimited beans, asparagus and zucchini.
Tip: Make a batch and freeze leftovers.


  • 2 slices turkey breast
  • Avocado

Simple Steps:

1. Smother the turkey breast slices with avocado.
2. Roll up and serve.


  • 1 large zucchini
  • 1 small can of tuna in spring water
  • Avocado

Simple Steps:

1. Cut ends off zucchini.
2. Cut zucchini in half, lengthwise.
3. Steam.
4. Scoop out centre and fill with tuna and small cubes of avocado.
5. Serve and enjoy.


  • 1 packet herbed chicken tenderloins (purchase at store)
  • Brown rice
  • Spinach leaves
  • Zucchini
  • Beans
  • Sweet potato
  • Asparagus
  • 1 tsp. coconut oil

Simple Steps:

1. Grill chicken in coconut oil.
2. Steam vegetables.
3. Serve chicken with 2 cubes of sweet potato, rice and unlimited greens.


  • 500 grams of turkey mince
  • 500 grams of lean chicken mince
  • 3 spring onions
  • 1 egg (whites only)
  • Coriander
  • Brown rice
  • Asparagus
  • Zucchini
  • Broccollini
  • 1 tsp. coconut oil

Simple Steps:

1. Combine turkey and chicken mince.
2. Finely chop spring onions and ¼ of the coriander.
3. Add egg white.
4. Mix together and roll into golf ball sized balls.
5. Lightly fry balls or place in oven.
6. Serve up to 3 balls with unlimited broccollini, asparagus and zucchini.
7. Add ½ cup of brown rice.

Tip: Make a batch and freeze leftovers.


  • 2 large eggs
  • ½ a sweet potato
  • Mixed herbs
  • Curry powder

Simple Steps:

1. Boil eggs.
2. Slice and remove yolks (discard yolks).
3. Boil sweet potato, cool and mash.
4. Add fresh herbs and a dash of curry powder to sweet potato mix.
5. Replace centre of eggs with the curry sweet potato mash.
6. Serve and eat!


  • 4 egg whites (+ 1 yolk)
  • 3 tbsp. ricotta cheese
  • Small can of tuna in spring water
  • 1 tsp. coconut oil
  • Spinach leaves

Simple Steps:

1. Whisk eggs.
2. Place coconut oil in pan (allowing to melt if solid).
3. Pour eggs into pan.
4. Add ricotta cheese, tuna and spinach leaves.
5. Serve and enjoy.


  • 4 eggs whites (+ 1 yolk)
  • ½ cup grated sweet potato
  • ½ cup grated pumpkin
  • 1 piece salmon (purchase cooked in store)
  • 1 tsp. coconut oil

Simple Steps:

1. Whisk eggs.
2. Cut up salmon.
3. Place coconut oil in pan.
4. Pour eggs into pan.
5. Add potato, pumpkin and salmon.

Option: Add spinach or spring onions.


  • 1 egg
  • 310ml low-fat milk
  • 1 cup low-fat ricotta
  • ½ cup buckwheat flour
  • ½ cup self-raising wholemeal flour
  • Cooking oil spray
  • Fresh berries
  • Low-fat yoghurt

Simple Steps:

1. Whisk the ricotta, egg and milk in a large bowl until smooth. Whisk in the flour.
2. Spray the pan.
3. Pour 1/8 of the mixture to the pan.
4. Flip when bubbling and cook for another minute or so until golden.
5. Serve warm with yoghurt and berries.

Note: This recipe makes 8 pancakes. Each pancake without the topping is 125 calories. Girlfit serving is 2 pancakes.


  • 2 cups rolled oats
  • ½ cup brown sugar
  • ½ cup coconut
  • ½ cup chopped raw nuts with either dried cranberries or chopped dates
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 60g butter
  • ¼ cup honey

Simple Steps:

1. Preheat oven to 180°c.
2. Line 18x20cm tin.
3. Combine oats, sugar, coconut, nut mix and spices in a bowl and mix well.
4. In a saucepan, combine butter and honey, melting over moderate heat.
5. Add to dry mix and stir well.
6. Put mix into lined tin and press down firmly.
7. Bake 15 to 20 minutes.
8. Allow to cool before cutting into snack sizes.

Note: Store in an airtight container in the fridge. Great for school lunchboxes and to take to work for morning/afternoon tea. This recipe is an excellent source of fibre and is low GI carbs, which will keep you feeling fuller and more energetic for longer.


  • 1 cup almond meal
  • 10 dates
  • 15 almonds
  • 1 tbsp. Ecuadorian organic cacao powder
  • 1 scoop (roughly 30g) choc or vanilla protein
  • Dash of vanilla essence
  • Enough desiccated coconut to roll them in

Simple Steps:

1. Chop the dates and almonds into tiny bits.
2. Add the Ecuadorian organic cocao powder, almond meal, vanilla essence and protein
powder to a bowl with dates and almonds.
3. Roll them into balls, finishing with a coating of coconut.
4. Refrigerate overnight to set.
5. Enjoy cold the next day.

Serves 2


  • 70g rolled oats
  • 60g walnuts or almonds, chopped
  • 70ml almond milk or apple juice
  • 50g grated apple (skin on)
  • 250g freshly chopped seasonal fruit (pineapple, papaya, kiwifruit, pear, berries, etc.)
  • 100g natural yoghurt or Greek yoghurt
  • 10g dried cranberries
  • 2 tsp. honey

Simple Steps:

1. Mix the oats, grated apple, nuts, cranberries, yoghurt and honey.
2. Refrigerate in an airtight container for at least 30 to 40 minutes.
3. Fold in the fresh fruit.
4. Serve with yoghurt.

Note: Make a larger batch and refrigerate for up to 3 days for the whole family.

Stretch Zone

Daily stretching is important for helping to keep your muscles flexible and strong. It will also assist with maintaining a good range of motion in your joints. Practise stretching once a day, as well as after your training for the best possible results.

Lateral Neck Flexion:

Great stretch for people who suffer from tight, aching muscles in the upper back and neck.

  • Look straight forward and do not let the chin drop down
  • Move your ear towards the shoulder
  • Don’t let your shoulder lift up
  • Hold for 10-20 seconds

Muscles stretched: Trapezius, scalenes, levator scapulae


Forward Neck Flexion

Performing this stretch on a regular basis can help to ease muscular aches and pains in the neck and upper back.

  • Start facing straight forward and with your arms in front of you
  • Keep your elbows straight and clasp your hands together to stop the shoulders from elevating
  • Bring your chin down to meet your chest

Muscles stretched: Trapezius and Splenius

Anterior Shoulder and Chest Stretch

Stretching the front part of the shoulder and chest muscles – this stretch can help improve your posture.

  • Stand upright with your back straight
  • Clasp your hands behind your back
  • Slowly lift your hands away from your back and up towards the ceiling
  • Hold 10-20 seconds

Muscles stretched: Anterior Deltoid, Pectoralis Minor


Posterior Shoulder Stretch

For the back of the shoulder and can be effective in rotator cuff injuries and when muscles of the upper back and neck are tight.

  • Stand upright and cross one arm across your body
  • Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder
  • Hold 10-20 seconds

Muscles stretched: Posterior Deltoid, Supraspinatus, Infraspinatus, Rhomboids


Chest Stretch

Stretching the chest muscles can be beneficial in improving the posture of the upper back and shoulder girdle.

  • Stand tall
  • Bring both arms up and have a 90 degree angle at the elbowHold 10-20 seconds
  • Squeeze between your shoulder blades
  • Hold for 10-20 sec

Muscles stretched: Posterior Deltoid, Supraspinatus, Infraspinatus, Rhomboids

Tricep Stretch – Hand Down Spine

Place your hand on your upper back with the elbow bend towards the ceiling

  • Stand upright with your back straight
  • Use your other hand to pull the elbow towards your head
  • Hold for 10-20 sec
 Muscles Stretched Triceps, Brachii

Biceps – Stretch Two

Great stretch for your radialis.

  • Hold one arm out to the front
  • Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure
  • Hold for 10-20 seconds

Stretch Three – Bicep Wall Stretch

  • Place the palm, inner elbow and shoulder of one arm against the wall
  • Keeping the arm in contact with the wall, exhale and slowly turn your body around to feel the stretch in your biceps and pectoral muscles
  • Hold for 10-20 seconds

Muscles stretched: Biceps, Carpi Radialis

Firefly Stretch

This stretch is great for your groin and buttocks.

  • Lay on your stomach and lengthen one leg to the back and bend the opposite knee
  • Take your arms to the side and let your knee drop to the outside of your arm
  • Hold for 10-20 seconds
 Muscles Stretched Gluteus Maximus and Outer Hip

Hip Opener Stretch

  • Stand tall and place your heel to your groin
  • Gently push your knee away to feel the stretch through your hip and groin area
  • Hold for 10-20 seconds

Groin Stretch

  • Stand with your feet wide apart and knee straight
  • Bend the right knee to the side and lean to the right
  • Hold for 10 -20 seconds

Groin Stretch 2

  • Sit down and place your right leg across your left knee
  • Push your palms into the ground facing your hands forward
  • Lean your body towards your knee
  • Hold for 10-20 seconds
Muscles Stretched Adductors and Gracilis

Standing Outer Hip Stretch

A great stretch for reducing tightness in the Iliotibial band-muscle running down the outside of the thigh.
  • Sit down and place your right leg across your left knee
  • Push your palms into the ground facing your hands forward
  • Lean your body towards your knee
  • Hold for 10-20 seconds
Muscles Stretched ITB Band

Back and Outer Hip Stretch

  • Straighten your legs and lengthen your body.
  • Lay on the floor on your back
  • Bring your leg into a right angle and using the opposite hand gently pull your knee across your body.
  • Extend your other arm out keeping your shoulders on the ground.
  • Turn your head away from your bent knee
  • Repeat on other side
  • Hold for 10 -20 seconds
 Muscles Stretched Gluteus Maximus and Outer Hip

Bow Pose

 The bow pose increases the strength and flexibility of the spine. It also stretches the chest, abdomen, and quadriceps.
  • Lie on your stomach
  • Reach the hands back and take hold of the ankles
  • Inhale, draw the torso and legs up off the floor simultaneously
  • If you can, bring the thighs to rest on the floor
  • Hold for 10-20 seconds

Abdominal Stretch

  • Lay on the floor on your stomach
  • Place your hands on the floor at shoulder level
  • Lift your upper body away from the floor, straightening your arms
  • Keep your hips flat on the floor
  • Hold for 10-20 seconds

Upper Back Stretch

  • Stand upright with your arms above your head
  • Reach as far as possible
  • Hold for 10-20 seconds
Muscles Stretched Latissimus Dorsi

Child’s Pose Stretch

  • With your knees shoulder width apart, slide your buttocks back on to your heels and extend your arms in front, lowering your forehead towards the ground
  • Hold for 10-20 seconds

Quadricep Stretch

Balance or use a stable object for support.

  • Stand upright and grasp your foot with your left hand behind you. Gently pull your foot towards your buttocks until you feel a gentle stretch down the front of your leg
  • Hold for 10-20 seconds

Muscles stretched: Quadriceps




  • Stand tall with one leg straight and the other bent
  • Lift your buttocks and sink into the stretch
  • Option: to lift your sole of you foot of the ground
  • Hold for 10-20 seconds

Calf Stretch

  • Stand with one leg far in front of the other and lean forwards against the wall
  • Move your ear towards the shoulder
  • Bend the front leg to lean forwards and keep the back leg straight
  • Hold for 10-20 seconds

Muscles stretched: Gastrocnemius


How to take your measurements for a Girlfit challenge or for your own progress tracking. Record the following: