Resource guide - myBlackmores

The Resources Guide is home to engaging articles, factual discussions and the latest science surrounding weight loss, health, fitness and strength. It's regularly updated with the knowledge you need to achieve your goals.

7 steps to supercharge your immune system

Over catching every cold in the office? If you fall at the first sign of flu, your immune system could do with a boost. Follow our never-get-sick plan: 7 steps to the best defences and sail through the rest of winter.

10 tips to ignite your motivation

Whether it’s the annual New Year’s resolution or another ‘I mean it this time’ blitz, there are times when motivation is on fire. But then … spirits start to wane. So how do you keep firing like a rocket? Here are 10 ways to keep your motivation up.

Winter survival guide

Are you someone who hibernates when daylight savings ends and shuts down their fitness routine until it’s time to dust off the bikini again? Well, not this year! Avoid weight gain, set a new fitness goal and breeze through winter with our survival guide.

6 factors that affect weight loss

When you start weighing in regularly, you soon discover your progress is rarely straightforward. Those ups and downs on the scales can be puzzling and frustrating. Many factors contribute to variations in weight loss. Here are 6 things to keep in mind when you weigh in.

Body weight exercises that burn fat

You don’t need a gym or fancy equipment to torch fat. Explosive plyometric exercises burn excess body fat while building strength, power, balance and coordination. Here are 7 calorie-torchers that could transform your exercise routine — and your body shape.

How much do you really eat each day?

It’s official: most of us are guilty of underestimating the calories we eat by as much as 25% to 40% each day — and that includes the experts. Think you might have a touch of calorie amnesia? Here’s how to get to grips with just how much you really eat each day.

The runner's winter battle plan

If you’re a runner, bed has never seemed as cosy as the mornings of the first cold snap. Runners rejoice! This is the perfect season to hit your stride. So, embrace the cool change and use this season to improve performance with 10 top tips.

Relax tight muscles with the foam roller

Roll away the tension in tight muscles and sore spots on a foam roller. You’ll feel better and it can bring relief from niggly aches, prevent future injury and improve your relationship with your body. Here’s how it works.

5 things trainers don't tell you

Signing up with a personal trainer is a commitment of time and money. You want the most from every session, right? Personal trainer, Andrew Cate, reveals 5 bad habits he's too polite to discuss with his clients, and tips relevant to all of us to boost weight loss.

Sink your weight-loss saboteurs

Do you have friends, family members or colleagues who tempt you with chocolate or warn you about getting too thin and deliberately disrupt your efforts to lose weight? Here are the most common types of saboteurs with tips on how to deal with them.

How to reduce cravings and conquer temptation

Are cravings the bane of your existence? Do you find that, no sooner do you embark on a healthy eating program, than you are assailed by intrusive thoughts of the very foods you are keen to avoid? Discover how they develop and how they can be controlled.

How to burn off an Easter bunny

Easter is tough if you’re a choc-addict with a weight-loss goal. Glittery, foil covered temptation is everywhere. So how can you cope without feeling deprived? Here’s how to manage the annual chocolate fest and burn off any little gold bunnies that beg to be scoffed.

How to flatten your belly in an instant

In our endless quest for that status body part, a flat taut belly, the focus is generally on food and exercise. Don’t ditch your diet or toss your trainers just yet, but you can instantly achieve a flatter belly and look 5kg leaner with a series of everyday postural fixes.

Simple everyday tweaks that save calories

Do you often choose foods out of habit or boredom, rather than hunger? Kathryn Elliot, nutritionist and food writer, explains the idea of low hanging fruit and suggests simple swaps that can save you extra calories every day — without even noticing.

4 easy steps to build strong willpower

There are certain people in this world who can refuse a piece of cake at get-togethers. But most of us would say we have zero willpower to say no. Fortunately, willpower is like a muscle. Strengthen it by following these 4 practical steps.

Foods that fight fat

Who doesn’t want to lose weight without eating less? It may seem like an impossible dream, but it’s a scientific fact that you can improve your efforts to lose weight. Here are powerful fat-burning foods that work in your favour.

Weights vs cardio: what's best for fat loss?

It’s a question that many a hapless dieter asks: should I be doing weights or cardio if I’m exercising to slim down and shed fat? Well, we spoke with 2 leading fitness experts on what they have found to be the best way to exercise for fat loss only.

Sleep tight if you want to slim down

A hectic lifestyle, stressful job and never-ending chores can rob you of a restful sleep each night. But did you know that notching up fewer than 7 hours of slumber could undermine your best weight-loss efforts? Find out why quality sleep is vital to weight loss success.

Swim your way to a killer physique

Swimming is the unifying Aussie activity – a sport practised by men and women of all ages all over the country. But how does it rank as a form of physical activity? And is it a good exercise for slimming down and building muscle?

Guilt-free summer desserts

Dessert is the hardest thing to make healthy in our kitchens. However, at this time of year it's easy to make something healthy, low in calories — and delicious. Here's a selection of fresh and fruity desserts that are bursting with flavour and nutrients.

Is alcohol your dietary downfall?

You exercise regularly, eat well and look after your wellbeing. Surprisingly, researchers are discovering that the fittest members of the population are also some of the biggest drinkers. It's time to be honest about the part that drinking plays in your life.

The gentle power of natural detoxing

The New Year is underway and for many people that means putting their resolutions for better health into action. Maybe it's time to consider a detox? But, do these diets benefit our health or do more harm than good? Here’s what a good detox can do for you.

Eat well to look and feel more beautiful every day

When it comes to looking good, celebrities enjoy several advantages over us lesser mortals. However, you don't need a retinue of beauty experts on speed-dial to achieve that radiant glow. Here’s how you can transform into the most attractive version of yourself.

How to finally achieve your New Year resolutions

At the turn of every year do you bow your head in shame for not achieving last year’s resolutions? You’re not alone – about 88% of all New Year resolutions end in failure. Follow these killer tips for effective resolutions in 2013.

Tinsel-coated quiz

Christmas is upon us, the halls are decked, there are special lunches to cook and parties to attend. But what do you know about making healthy eating choices during the silly season? Check you’re nutritional know-how with our festive quiz.

Beat festive season stress

’Tis the season … to go rogue on your diet, trade exercise for feverish ingestion of rum balls and feel stressed with last minute shopping. It doesn’t have to be this way. Find out how to stay healthy, happy and sane throughout the silly season.

How to avoid party season weight gain

The party season is in full swing with its many traps for the avid dieter. But you don’t have to let the free-flowing drinks ruin your weight loss regimen, even during the festive season. Here's how to stay slim while enjoying a drink.

How to care for your feet

After spending winter hidden in heavy boots, it’s time to get them out, people. Your feet, that is. We show you how to give these workhorses a bit of TLC so you can take summer in your stride and be strappy-sandal-confident in no time.

Is sitting killing you?

Dying to know what results in a shorter life, a bigger butt and a high chance of developing a debilitating illness? Sitting down. Here's how to interrupt hours of inactivity before you wreck your body.

Get your body beach beautiful in 4 weeks

Summer will be officially upon us in a few short weeks. Time to dust off the swimsuit and head to the pool or the beach. If you are less than confident that you’re ready for summer, here are 8 do-now tips for a perfect beach body.

Healthy 15-minute meals

Forget slaving over a hot stove! You only need 15 minutes from kitchen to table to create healthy, tasty meals. We chatted to MasterChef finalist Courtney Roulston about meal ideas for maximum health and minimum fuss.

Is your bum giving you bingo wings?

If your thoughts about your rear have never extended beyond “does my bum look big in this?”, you might be surprised to learn that it’s the key to whole-body firmness. If you want firm arms, then work on your glutes first.

7 health habits that are a waste of time

When it comes to our health and wellbeing, some of the conventional wisdom is highly questionable. They might sound reasonable, but have you thought about why you do these things? Here are 7 habits you can cross off your to-do list.

How to build strong bones

The reason why osteoporosis is referred to as the silent disease is that you’re unlikely to know you have it until you fracture a bone. While it may seem like a disease that only old people have to worry about, the time to build strong bone is now.

Warm up to get a better workout

If you’ve been tempted to skip the warm up to get straight into your exercise session, you might be doing yourself out of some serious benefits – not to mention increasing your risk of injury. Follow our guide to warming up for the best possible workout.

7 spring superfoods you must try

With the onset of spring comes an abundance of fresh food that is brimming with flavour and nutrients. And the best news is that natural, nutrient-dense foods aren’t hard to find. Enjoy these 7 in-season superfoods and matching recipes.

I took part in this year's Tough Mudder

Mud, electric shocks and icy water are all par for the course in this hardcore challenge. Tough Mudder not only tests your total strength, power and endurance but also your mental grit and camaraderie. We spoke with 2 recent participants about how they fared.

7 ways to lose belly fat, fast

Jelly belly, muffin top, pot belly – whatever you call it, a rounded tum isn’t just bad for the look of your jeans. It can also cause health problems. And it takes more than just ab crunches to shift weight from the middle. Here are 7 ways to lose belly fat.

The best foods for weight loss

Vegetables are the ultimate weight-loss food. High in water, full of fibre, low-GI, satiating, packed with antioxidants, vitamins and minerals, they are a dieter’s best friend. Here's our expert guide to powering your weight loss with delicious vegies.

Stay fresh and alert with instant energisers

It happens at about 3pm. Your eyelids start to droop, your energy begins to wane, and you wonder how you’ll make it through the rest of the day without a siesta. Here are 5 instant energisers to help you recharge and keep going.

What's your snacking personality?

Are you the type to nibble through a movie? Or do you want a snack that's super satisfying? Perhaps you're a comfort eater in need of a sugar lift? Discover your snacking personality, along with the healthy bites that could become your secret weapons.

Do you have the fat gene?

One in 6 of us may carry an ‘obesity gene’ that experts say makes us 70% more likely to be overweight. In fact, people with this genetic make-up weigh an average of 3kg more than those with no copies of the gene. But can we really blame our parents?

How to sleep better

You will spend one-third of your life asleep and the quality of your rest affects every waking moment. Not just how you feel, but your mental capacity, stress levels, blood pressure, weight loss and energy levels during exercise. Follow our guide to a great night's sleep.

Why you should be verging on vegetarian

So, you’re not a vegetarian, but don’t eat meat every day? You’re not alone. Did you know that 44% of Australians go meat-free at least once a week? We look at how part-time vegetarians, or ‘flexitarians’, are getting the best of both worlds.

Save calories every day

Gym membership: check. Calorie-controlled diet: check. You’ve got food and exercise sorted, but do you have the secret weapons for weight loss? Here are 7 sneaky things you can do to budge the kilos faster than ever.

Is sugar toxic and other stick questions

Is it possible that a cupcake with buttercream icing is not just naughty, but potentially harmful? Sugar may be the most argued about, avoided and craved foodstuff of all time. So who’s saying what, and why? Here we tackle 4 big sugar shockers.

7 steps to prevent Type 2 diabetes

Type 2 diabetes is on the rise all over the world. It is estimated that 1 million Australians have the disease, but unfortunately half of them are unaware of this fact. Dodge the dangers of diabetes with these 7 simple lifestyle changes.

How to avoid post-exercise hunger pangs

It may seem like a cruel irony but it's perfectly natural to feel hungry after exercise. The trick is not to fall into the compensation trap and undo your efforts on the treadmill. We look at the best pre- and post-exercise snacks to manage your appetite.

Essential tips to avoid break-up weight gain

Breaking up is hard. But at times of emotional upset, it’s more important than ever to safeguard your health, wellbeing and outlook. Here’s how to navigate the end of a relationship without piling on the weight.

7 excellent reasons to exercise every day

When it comes to weight loss, we often think exercise is secondary to diet, but research is discovering that you need to get moving if you want a healthy and long life. We've got 7 reasons that will have you pulling on your training gear in no time.

Be your best friend

We’re tough on ourselves, particularly when it comes to diet and exercise. But what if you changed how you treat yourself? How would this affect your health and wellbeing? Self-compassion is a novel idea for most of us, but it’s never too late to learn.

Your essential protein questions answered

Everyone knows protein is a fundamental component of a healthy eating plan, but how much is beneficial for dieters? We explain the best foods and supplements to harness protein’s power in weight loss and muscle growth.

How to get the most from your cardio sessions

You might visit the gym to manage your weight or hone your 6-pack. But don’t forget, exercise is the closest thing we have to a silver bullet for preventing serious disease. Find out how to get the most out of your cardio sessions and keep a healthy heart.

How to look good in workout gear

If the thought of wearing body-hugging lycra makes you break out in a nervous sweat – relax. Finding the right workout gear doesn't have to be daunting. Follow our guide to selecting gym gear to boost your confidence.

5 science-proven ways to shrink your middle

You might want a slimmer waistline to look good, but it’s also important for your health. So, to take in your belt a couple of notches, you need a strategy. Follow these top tips to take charge of your exercise habits and reclaim your waist.

How to solve problem body areas

Wouldn’t it be great if you could selectively lose weight from your tummy or upper arms? We all have our special area we would love to fix. But how much of our bodies can we actually change through diet and exercise?

Are you waiting for the perfect time?

Many dieters press ‘pause’ on their life and wait until they are the perfect weight to do the things they’ve always wanted. But, the new message is get a life now and watch the weight drop.

7 autumn superfoods you must try

Summer may have gone but we can now look forward to seeing the markets, greengrocers and supermarkets overflow with delicious and super-nutritious autumn delights. So enjoy these 7 autumn superfoods and matching recipes.

Eat like a nutritionist and lose weight

You might think that if you asked a nutritionist what they ate, they’d say something incredibly obscure or expensive. But when we asked 3 leading nutritionists for their best suggestions, they came back to us with some useful food tips for dieters.

What's your biological age?

How old does your body think you are? Being overweight, a poor diet and a toxic lifestyle can make you older than your years. Find out how old you are really with these vital health assessments.

Spice up your diet with these herbs and spices

Some of the healthiest ingredients on the planet are in the herb-and-spices rack. Discover the extra goodness you can add to every meal with these everyday herbs and spices. Plus, try 10 of our super-healthy and delicious recipes.

Are your weighing scales telling the truth?

Do you sometimes step on the scales after a week of eating well and wonder where you went wrong? We explain how being heavier is not always the same as gaining weight and the factors influencing unexpected weight gain.

Surprising new ways to rev up your motivation

On 1 January did you promise yourself that “this year will be different” only to find that your weight loss efforts are already flagging? Psychotherapist Russ Harris reveals surprising new ways to keep your motivation levels sky-high.

Tips for eating out on Valentine's Day

Breakfast in bed, scrumptious chocolates, foil-wrapped hearts and gourmet dining. Generosity and spontaneity are tried and tested ways to impress on Valentine’s Day ... calorie counting and portion control won’t have the same effect, will they?

5 bad foods you should eat

Does your favourite food have a reputation for being fattening and have you banished it from your pantry? Well, get ready to make a dash to the supermarket as we reveal the surprising goodness in 5 popular foods you may be avoiding unnecessarily.

Water, the essential nutrient

Humble H2O is the most indispensible nutrient. In fact, we need more water every day than any other nutrient. Find out how drinking plenty of water keeps us healthy, improves weight loss, helps us to focus and charges up our energy.

Barefoot running: fad or fantastic

A small revolution is taking place in the world of running shoes. Increasing numbers of runners are slipping their feet into more flexible or glove-like shoes before hitting their stride. Should you ditch your running shoes and join them?

The real deal on artificial sweeteners

Most of us are devout when it comes to our morning coffee. But you’ll find us dropping a sweetener in there if we’re watching our weight. A useful alternative or a chemical cocktail? We demystify artificial and natural sweeteners.

5 days to happiness

“Achieving happiness requires nothing more than practising a few simple disciplines each day,” believes Dr Tim Sharp. Happiness builds optimism and better quality of life. Give yourself a happy injection with this five-day guide.

Resolution solutions

At the turn of every year do you bow your head in shame for not achieving last year’s resolutions? You’re not alone – about 88% of all New Year resolutions end in failure. Follow our ultimate guide to ensure you stick to your promises this time around.

The basic maths of weight loss

Weight loss is a numbers game. Fortunately you don’t need a PhD to improve your odds of shedding a large number of kilos. Brush up on your basic weight loss maths and get ahead of the game with our handy reference guide.

Wave goodbye to saggy arms

Bingo wings, tuck shop arms, nana flaps ... whatever you call them, one body issue that most women dread as they get older is saggy upper arms. The tricep tends to lose tone and definition easily in some women. What’s going on?

Sleeping sensation

You’ll spend one third of your life asleep and the amount of Zzzs you get not only affects how you feel, but also your mental capacity, stress levels, blood pressure, weight loss and energy levels. Here’s why shut-eye is so important...

Yoga versus Pilates

Centuries-old yoga and newfangled Pilates may share the notion of a body-mind connection, but there’s a world of difference between the two. We delve into both worlds and explore the benefits on offer. Are you a yogi or Pilates enthusiast?

Reading food labels

It's important to get into the habit of checking the nutritional content of your food to help you make healthy choices. Follow our guide to decoding the little labels that are big on information.

30 ways to burn off a chocolate bar

With 75% of chocolate bars being bought on impulse, it’s no wonder that so many healthy intentions are derailed by enticing displays of snacks. If you’ve succumbed to temptation, we’ve got 30 ways to blast off a chocolate bar.

Boost your mood

We all know the saying ‘you are what you eat’, but did you know that your food choices not only affect your waistline, but also your mood, concentration and brain power? We reveal how you can boost your energy levels and put a smile on your face!

Reclaim your waist

Looking for a shortcut to your perfect shape? Get instant gratification with this non-food, non-exercise way to whittle your waist.

Eat for your age

How should what you eat in your twenties differ from your diet in your thirties, forties and fifties? We discover if you really need to change your eating habits every decade.

Walking wonder

By the time we're 80 years old, we will have clocked up a staggering 216,262,500 steps. We’re encouraging you to up your daily treads, plus we reveal how you can increase the calorie burn of your every stride for effective weight loss walking.

Change your habits of a lifetime

Find out how to break your bad old habits and change them into positive new ones so you can achieve your weight-loss goals.

Supermarket superfoods

Not all foods were created equal. But you don't have to trek all the way to the Amazon to find the most nutritionally-dense foods. We’ve got 10 top supermarket superfoods for slimmers.

Best time to work out?

Not sure whether you should workout in the morning, noon or night to maximise your fitness and weight loss? We suss out the science behind exercising at different times of day.

Family affair

It’s an uncomfortable truth that 1 in 5 Australians are obese and one-quarter of children are overweight and there's no doubt something needs to be done. My Blackmores investigates why weight is a family affair.

Do you GI?

Carbohydrates have had a bad rap of it. They’ve been outlawed, policed and questioned. Then there’s the GI index, which makes eating complex carbs rather, well, complex. Find out how the GI can help with your weight loss and fitness goals.

Why can't I lose weight?

You watch what you eat, sacrifice chocolate and sweat it out at the gym – you’re doing everything right, so why aren’t you losing weight? Here are 12 checks you can make to ensure you’re backing yourself with the best weight loss odds.

Different for girls

Men might be from Mars and women from Venus but what are the differences between us when it comes to losing those unwanted kilos? Are men or women more likely to be successful slimmers? Or are we essentially the same under the skin?

Eat right for a restful night

A hectic lifestyle, busy job and mounting chores can leave you little time for restful sleep. But getting fewer than six-and-a-half hours a night could undermine your best weight-loss efforts...

An intense experience

It's widely believed that in order to lose weight you need to exercise for hours on end, however increase the intensity at which you’re training and you can trim your workout time.

Is spot reduction possible?

Who wouldn’t love to lose weight from a particular part of their body? The tummy tops the list of trouble spots for lots of men and women, so we take a look at whether spot reduction is possible.

Separating fact from fiction

In the world of food, health and nutrition it’s sometimes hard to separate fact from fiction. We uncover the inconvenient truth about some common diet myths.

Rev-up your metabolism

It's widely believed that overweight or obese people have a slower metabolism, making it hard for them to shed unwanted kilos. In fact the opposite is true...

Lose it... and maintain it: secrets to success revealed

Whether you've reached your goal, or are on your way there, it helps to know the keys to long term success – because you don't just want to lose weight, you want to keep it off.

Fitness fact and fiction

There are a lot of different theories about fitness but how much of what we hear is true? We clear up a few common exercise myths.

Nutrition A-Z

Are you befuddled by B vitamins? Do you groan about GI? We explore how to eat smarter with a complete guide that makes better nutrition as simple as A, B, C.