It’s time to dust the cobwebs off those dumbells.

Are you prepared for Halloween? Like, ready to run if you have to?

For most of us, the reasons we work out are a little less dramatic than saving our lives: it makes us feel good, boosts energy, helps relieve stress… and, aesthetics (duh).  

But, have you ever watched a chase or fight scene in a horror movie and thought: How would I fare? Could I outrun Jason? Duck from the shredding swipes of Freddy Kruger? Well, friends, we are here to help.

This special Halloween workout is designed to get you physically prepared for whatever you may encounter – be it a gruesome foe, or a new pair of jeans:

SPRINTS

Why: When you have to get away, and get away fast.

Also because… As well as saving your skin, sprints are also a great full body workout. The explosive movement targets your butt, hips, hamstrings, quads, calves and abs. What’s more, short bursts of high-intensity sprinting also boosts your metabolic rate and helps burn fat.

Do this:

  • Warm up with a slow jog for five minutes, and some leg stretches.
  • Decide on your sprint track – you’ll need about 100m
  • Sprint the 100m, and walk back to the start of your track slowly (this is your rest)
  • Repeat 6-10 times

Newbie tip: If you’re new to sprinting, start with running at about 50% max speed and gradually increase your speed each round. Aim for six repetitions. If you need to take a longer breather between sprints, that’s ok too.

SQUATS

Why: Ducking to avoid the fatal swings of a knife-wielding maniac.

Also because… Your whole body benefits from squats. Whether you’re doing bodyweight squats or adding extra weight, the movement builds strength in your legs, butt, back, and core. Squats also increase joint flexibility.

Do this:

  • Stand with your feet hip-width apart, tummy tight and your shoulders back and down.
  • Keeping your head forward and chest raised, sit downwards as if you’re sitting on a chair. Continue to lower down so your thighs are parallel to the floor, with your knees over your ankles.
  • Focus on keeping those glutes tight as you push your weight through your heels to raise back up into your standing position.
  • Repeat 12 times

Newbie tip: Posture is key. To stop your back from rounding as you descend, let your lower back arch slightly. Once you’ve got the form nailed, try adding light weights with a shoulder bar or by holding a dumbbell to your chest.

CHIN UPS

Why: To get yourself up and over a cliff’s edge or side of a building, out of harm’s way.

Also because… Chin-ups are the original body weight exercise, and they are a great way to strengthen a number of different back muscles, as well as your arms, shoulders, and chest.

Do this:

  • Underhand grip on the bar, hands in line with shoulders
  • Pull yourself up till your chin is level with the bar, and lower yourself slowly back down
  • Aim for five or six, and then rest for a few minutes. Repeat three times.

Newbie Tip: OK OK , we know – chin ups are hard work, especially if you’re new to them. Most of us are lucky if we can get one or two out! To build up your strength, try starting with reduced resistance by using a stretch band, hooked around the bar and under one of your feet. The band gives buoyancy to the movement and gives you the extra lift you need to get up there. You can also try using negative resistance to build strength – start at the top of the movement (use a box or step to get up there) and lower yourself slowly down. A bit of practice with either of these beginner variations will have you well on your way towards proper chin-ups in no time.

MOUNTAIN CLIMBERS

Why:  Scrambling your way under a bush or beneath a car to hide from a zombie

Also because… This is another great full body workout that engages a lot of muscles at once (read: more calorie burning bang-for-buck).  Mountain climbers benefit muscular and cardiovascular fitness, while also improving flexibility, blood circulation, and overall strength.

Do this:

  • Get into a push-up position, with hands directly under your chest, shoulder-width apart.
  • Your body should form a straight line from your shoulders to your ankles
  • Lift your right foot and bring your knee as close to your chest as you can
  • Return your right leg to the starting position, and repeat with your left leg
  • Three sets of ten moves (five each leg), with 30sec rest in between

Newbie tips: If you are new to mountain climbers, perform the knee to chest motion slow and steadily, aiming to build up to a faster pace with practice.

Life can get busy, and we can all be thankful for the many ways that food has become faster and easier. Pre-packaged meals and lunch box items are a saviour for most modern families. And, with plenty of healthier options now available in the ready-to-eat aisles, fast food no longer has to mean ‘bad’ food.

But with this growing reliance on ready-made food, we are at risk of creating a generation of non-cookers. For many kids today, the connection between the food they’re eating and the ingredients or processes involved in preparing food, is entirely missing.

Taking the time to get your child involved in cooking and meal prep can go a long way to making sure they develop a healthy approach to eating. Teach your kids how fun easy it can be to make delicious, healthy food for themselves and you might even save them from the ‘2-min noodle’ student diet once they leave home!  

What is it, and why do we eat it?

You can try and instill healthy eating habits til the cows come home, but unless you make it real, your kids won’t get on board. Instead, focus on giving your children an education around common ingredients, such as fresh produce, grains, and legumes, and start a family dialogue around what each food type offers nutritionally.

It doesn’t have to be complex, either. Start with a simple guide, such as the ‘two and five’ rule, and explore with your kids how many different fruits, vegetables and methods of preparation they could use to achieve it. Turning a lesson into an adventure is a great way to help those good food habits stick.

A few of our favourite kid-friendly recipes:

We asked one of our favourite healthy foodies, Jemma Gray of The Healthy Journey, to help us put together some delicious, kid-friendly recipes:

Tips for kids in the kitchen:

  • Make it hands-on: This isn’t about your child watching while you do all the work. Some tasks might not be suitable for little ones, but wherever possible let your kids get their hands dirty – they’ll find it much more engaging and will be more likely to learn if they’re actively involved.
  • Messy is good: Cooking can be messy and, for kids, mess usually means a good time! Try not to restrict the mess making along the way, as this can ruin the fun. But do make sure to involve everyone in the clean-up afterwards.
  • Let them do it their way: Try not to overcorrect – this isn’t about right or wrong ways to tear lettuce! Keep it easy and fun by giving a little guidance, without it becoming a boring lesson on technique. It’s also fun to let your kids choose the ingredients they like, and experiment with different flavours. Not sure if banana, tomatoes and cucumber is a good combo? Maybe you should let them try it – you might be surprised!
  • Stay safe: We understand it can be scary to see your child wielding a kitchen knife! Use your best judgement on what tasks are appropriate, and take the opportunity to teach safe utensil handling where you can. You can also try out some kid-friendly cooking equipment – – we love Ikea’s SMABIT range.

Grind chia seeds in a blender or food processor. Add the strawberries and maple syrup and puree until smooth. Spoon two teaspoons of the mixture into the bottom of each popsicle mould and place in the freezer. Add the cashews, coconut cream and vanilla extract to the remaining strawberry mixture. Puree until smooth. Divide amongst moulds, insert a popstick in each one and place in the freezer overnight until set.

 To remove the popsicles from the moulds, run under hot water to loosen them a little.

Place all ingredients into a food processor or blender and blitz until the mixture is sticky and can be pressed together between your fingers. Roll into balls and place a straw into each one. Place into the freezer to set for a couple of hours.

Place banana’s, eggs, salt, baking powder, Oats+Chia into a blender and mix until smooth. Pour into a bowl and let the mixture sit for 10 minutes to thicken up. In the meantime add the berries, water, chia seeds and maple syrup to a small pot and cook on a low heat for 10 minutes, stirring continuously to stop it sticking. Let it cool slightly then blend until smooth. Set aside. Heat 1 tablespoon of coconut oil or butter in a fry pan on medium low heat until melted. Add in tablespoonfuls of the pikelet mixture and cook until golden then flip over and repeat. These are quite delicate so don’t rush the cooking process by turning up the heat. Once cooked spread them with butter and some of the jam and serve.

 The pikelets and jam can be made ahead of time. Store any leftover jam in the fridge.

Preheat oven to 160 degrees and line a slice tray with baking paper. In a small bowl combine the chia seeds with the water and let it sit for 5 minutes until a gel like texture is formed. In a medium size pot melt the coconut oil and maple syrup or honey and stir until combined. Add the chia seed mixture, the rest of the ingredients and combine with a wooden spoon. Place the mixture into the lined slice tin and press it down firmly with the back of a glass. The firmer you press the mixture, the less chance you will have of it crumbling once cooked.. Place into the oven and bake for 50 minutes until golden. Remove from oven and let it sit until completely cool. Place in the freezer for 15 minutes then using a sharp knife cut into squares. Drizzle with melted dark chocolate if you wish. Store in an airtight container.

Jemma Gray was once a self-confessed sugar addict, but after adopting a predominately plant-based approach to eating – 80% healthy, 20% indulgence, free from refined sugar and grains – she now feels  fitter, healthier and happier than ever. She shares her delicious recipes, fitness tips and motivation through The Healthy Journey, hoping to inspire others to embrace a life of balance, and to nourish themselves with delicious, healthy food.

Squats are an important part of any fitness regime, and not only because they help you look good in jeans! Squats are a functional exercise, which basically means that they are a real-life movement. From crouching down to tend to a fire, to lifting a box of books, us humans have been performing squats since the dawn of time. They’re often referred to as the ‘king’ of exercises, and with good reason.

As seen in:

Nearly every kind of workout includes some squats of some kind. You’ll find both body weight and power squats are a staple in circuit training, CrossFit, strength classes, dance fitness and boot camp style workouts. Yoga and Pilates include several variations of the squat, like the garland and malasana pose, and even ballet and barre workouts include them – plie, anyone?

Why you need to do them:

If you’re looking for a strength exercise that will deliver the best bang for buck, you need to be squatting. The movement targets many different muscle groups – obviously, your quads, hamstrings and glutes (those good-jeans muscles!), but it’s also a fantastic core strengthener. Squats help to increase mobility, improve balance and have even been linked to improved bone density and faster fat burning.

Body weight vs Power Squats

To weight or not to weight… the debate continues. The answer really comes down to personal preference;  both body weight squats and power squats (with weights) deliver a fantastic workout. If you’re new to the exercise, it’s best to master the body-weight squat first off: once you’ve got the posture down, you can execute the movement fairly quickly and should aim to get to around 25 squats banged out in a single set. Once you’ve mastered this, try adding weights with either a weighted bar across your shoulders or holding a plate to your chest. With Power Squats, each movement is more intense so you’ll typically perform fewer reps (eight per set, for instance) at a slower rate.  At the end of the day, as long as you’re doing squatting of some kind, you’re doing your body a huge favour.

Pro-tips for the perfect squat:

  • Stand with feet shoulder-width apart or slightly wider. Your head should be facing forward, with your chest held up.
  • Keep your balance by extending your hands straight out in front of you. You can bend your elbows and clasp your hands together if you like.
  • Keeping your head forward and chest raised, sit downwards as if you’re sitting on a chair. You want to stop your back from rounding as you descend, so let your lower back arch slightly.
  • Continue to lower down so your thighs are parallel to the floor, with your knees over your ankles.
  • Focus on keeping those glutes tight as you push your weight through your heels to raise back up into your standing position.

Once you’ve got the basic move down, you can start looking at more ways to improve form and increase resistance. Take a look at the Greatist’s squat how-to for more tips.

Not great for…

When done correctly, squats are brilliant. But if you have mobility issues, such as stiff hip flexors or existing back problems, you might find keeping the correct posture difficult.  Best to leave them out if you have any concerns, or check with your doctor. If squats are a no-go, don’t despair – there are plenty of other great exercises that you can do to target the glutes, quads and hamstrings.