Watermelon chicken salad



  •  8 Chicken Thigh Fillets
  •  1 tablespoon olive oil
  •  1 tablespoon Moroccan seasoning
  •  1 cup mint leaves
  •  3/4 cup (210g) Greek yoghurt
  •  1/4 watermelon, thinly sliced, cut into wedges
  •  2 red radishes, thinly sliced
  •  1 Lebanese cucumber, cut into ribbons
  •  1 red onion, thinly sliced
  •  1/2 cup coriander leaves
  •  2 tablespoons pistachios, coarsely chopped (optional)


  • Step 1
    Add the chicken, oil and Moroccan seasoning in a large bowl and season.
  • Step 2
    Heat a barbecue grill or chargrill on medium-high. Cook the chicken for 3-4 mins each side or until golden brown and cooked through. Transfer to a plate and cover with foil. Set aside for 5 mins to rest.
  • Step 3
    Meanwhile, process half the mint in a food processor until finely chopped. Add half the yoghurt and process until smooth. Transfer to a bowl and stir in the remaining yoghurt. Season.
  • Step 4
    Arrange the chicken, watermelon, radish, cucumber, onion, coriander and remaining mint on a serving platter. Serve with the yoghurt mixture and pistachios, if desired.

November workout

With the holiday season fast approaching you may sometimes find it hard to get to the gym.  Here is a 45min full body workout you can do anywhere so you now have NO excuses not to train when you are away.

Warm up – will take 10 min

5 min jog, then

2 sets of

20 walking lunges

20 push ups

20m bear crawl forward

20m bear crawl backwards

Mobility – Hold each stretch for 30-40 sec each, do 2 rounds.

Deep squat hold (pushing hips in to floor, keep back straight and chin up, place hands on feet)

Hamstring stretch (bend forward from the hips keeping legs straight, let arms hang using body weight to stretch hamstrings)

Hip flexor stretch 

Part 1.

20 min AMRAP

200m run

5 Burpess

10 Push ups

15 Squats

20 Full sit ups

3-5 min recovery then perform part 2.

Part 2.

Set 1 complete 25reps of each exercise then 20 of each and so on.

Rep ranges 25-20-15-10-5

Jump squats

Mt Climbers

Single leg glute bridges

Hindu push ups

Plank (30 sec, each set)

10 week weight program to improve your Hiking


Our beautiful weather enables us to spend a lot of time in the great outdoors. Hiking is a wonderful way to spend your weekend exploring our tracks and getting out in nature. Hiking requires good cardiovascular endurance and upper and lower body strength and endurance .

It’s important to train your quadriceps for descents, your hips for supporting pack weight over unstable surfaces, your shoulders, upper back, and trapezius for pack carrying and the lower back, obliques, and abdominals for transferring power from the legs into forward motion.

Try and get to 2 metabolic conditioning classes per week and perform each weight session once every 4 days.

Week 1-2, 3 Sets x 15 Reps

Week 3-4, 3 Sets x 12 Reps

Week 5-6, 3 Sets x 10 Reps

Week 7-8, 3 Sets x 8 Reps

Week 9-10, 3 Sets x 20 Reps (Decrease weight for these weeks as reps have increased to shock the body)

Day 1.

Superset 1.   

Back Squat – tempo 3-1-0 (3 sec down, pause for 1 sec, explode up)

Barbell Hip Thrusts – Explode up, control down

Superset 2.  

Single leg step ups – Tempo 1-0-3 (fast up, no pause, 3 sec eccentric)

Single leg Calf raise – Controlled up and down

Superset 3.   

Bulgarian lunge – Tempo 3-1-0 (slow eccentric 3 sec,1 sec pause,explode up)

Single leg glute bridge – Controlled up and down

Superset 4.   

Step downs – Very slow eccentric

Single leg Bosu stability holds – Holding a slight squat (30sec hold)

Core –             

Side plank

Around the world plank (Start on hands and feet in plank position, raise left arm then put down, raise right arm then put down and continue with feet then back to the start.)

Russian twists

Day 2.

Superset 1.   

Fit ball DB bench press

Fit ball knee tucks

Superset 2.   

Chin ups

Farmers carries (50m walk)

Superset 3.   

Rope cable face pulls


Superset 4.   

Seated DB Arnold press

Back extensions

DB row

Core –             

Bosu sit ups

Mountain climbers

Cable twists



This full body endurance workout is designed to fight the little extra Christmas cheer you may have noticed creeping on!


Complete the following set 3 times with as little rest as you can.

20 x Push ups

20 x Sit ups

10 x Pull ups

1 x Prowler push up and back. (males add a min of 40kgs, females at least 20kgs)

20 x Box jumps

30 x Double handed battle ropes.


Consistency in training is the key.

Regularly completing workouts like this, teamed with your strength program will make sure your metabolism can handle any social event life offers.


By David Sims


New Year, new me. This year’s going to be different, I’m going to get so fit this year!!

Sound familiar?

We’ve all made a list of New Year resolutions with great intentions to tick them off one by one and have the greatest year yet. Then life gets in the way, our motivation dwindles, boredom sets in, sugar cravings take over and as time passes our New Year resolutions just don’t seem that important anymore.

Your health, fitness and wellbeing should be your number one priority, other than family of course! We all know the positive effects good health has on our family life, careers and relationships – this is why each year we promise ourselves we will make positive changes. The trick is how to make change stick!

2016 can be the year to break the cycle, you’ll have a much better chance of sticking to your resolutions if you follow these 10 tips.

  1. If you fail to plan, you plan to fail

– It’s not about sitting there on January 1 and writing a list of goals you think are important to you. Think hard about these goals well before December 31, if the goals are important to you you’ll find the time to make this list. Also plan how you intend to make those goals happen, how you will track your progress, what to do when you reach your goals and what to do if you don’t.

  1. Set small achievable goals

– The quickest way to break your New Year resolutions is to make your goals to difficult. Divide big goals in to bit size chunks that are attainable, this will help keep you motivated as you begin to tick them off. Make sure you track your progress so you can see your improvements.

  1. Find a good training partner

– Having someone who is counting on you to get to the gym or park session with will help keep you motivated to finish your session. Training partners not only make training fun but they also ensure you have someone to compete with and holds you accountable.

  1. Group fitness classes

– Training in a group environment has been proven to speed up results and make participants work harder. Team environments not only allow you to compete with your fellow gym goers but will help keep you motivated by pushing you harder than training by yourself. It also helps you schedule a busy week and takes the stress away from having to think about developing your own fitness program.

  1. If your not assessing your just guessing

– Seek the aid of a professional and document your progress. I suggest getting an Inbody scan done every 6-8 weeks which will measure your body fat mass and lean muscle so you can see the numbers for yourself. There is no better motivation than seeing your lean muscle increasing and your body fat mass decreasing.

  1. Get your friends involved

– Talk to your friends about what you plan on achieving and get them involved anyway you can. Having friends to bounce off and help keep you on track when you feel like swaying will be a massive help in keeping you on the path to achieving your goals. You may even find you begin to motivate them!

  1. Reward your hard work

– Health, fitness and wellbeing is all about balance. It’s very important to celebrate the little wins along the way and reward yourself with what you enjoy such as a weekend away, a nice dinner out, a new Playstation game or new shoes!! When it comes to nutrition don’t be afraid to have a ‘cheat meal’ as a reward, this will not only keep you sane but it will also make you work harder during the week if you know on the weekend you get to indulge a little. Now I’m not saying you can eat a whole block of chocolate of a bucket of chicken but please do reward yourself for your hard work and dedication.

  1. Be adventurous

– We all get bored with our surroundings so it is very important to spice things up when it comes to exercise. Get outdoors as much as you can do some hiking, swimming, bike riding, hill runs anything you can that gets you moving and enjoying exercise.

  1. Do not give up, EVER!

– Research shows it takes around 3 weeks for a habit to form and nearly 6 months for it to be apart of you. So stick it out! Your goals will not happen overnight but they will come with hard work and dedication.

  1. Revisit your goals regularly

– As the year goes on and those resolutions are being ticked off some goals may not seem as important or may even change and that is OK. Tweak those goals as they arise. You may have reached that goal of losing 5 kgs and now its time to get strong. Plateaus will occur if things aren’t spiced up so keep things fresh.

For more advice on setting, planning and achieving your goals ask the professionals at Think 24hr Fitness. We’re passionate about improving your health and fitness and giving you the tools to create lasting change.







TABATA training is a high intensity intermittent training system that can improve both anaerobic

capacity and V02max simultaneously (Tabata et al., 1996). Identified by the performance of 7 to 8

rounds of 20 seconds exercise (170% of VO2max) with 10 seconds rest. The original use of such

a training protocol was developed by the Japanese speed skating team and has been shown to

significantly improve performance following 6 weeks of training (Tabata et al., 1996).




Complete the following protocol for 4 minutes of High Intensity Interval Training


  1. SELECT Various movements from the list below


  1. PERFORM 20 seconds of high intensity exercise


  1. REST 10 seconds of recovery time


  1. REPEAT 7 to 8 rounds


Cardiovascular Endurance





Box Jumps

Strength Endurance

X-Trainer Lunging

Body Weight Squats (single or double leg)

Bridging (single or double leg)

Push Ups

Skip Horizontal Pull Ups

Chin ups

Shoulder Press


Take the TABATA challenge one step further by performing 4 * 4min HIIT’s with 3min rest between sets. While you are on your XMAS holiday why not give it a try for yourself.

Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc, 28(10), 1327-1330.


hill sprint

Joint mobility, dynamic stretches, ballistic stretches

– 6x10m, 60sec. rest
– 4x20m, 120sec. rest
– 2x40m, 180 sec. rest
All sets aiming for maximal effort, complete rest to allow this. Walk down backwards to protect knees.

10minutes max. sets run (not sprint) up, walk down, go back up as soon as you hit the bottom.




Choose your own exercises under each category. It’s a good idea to choose something you need to work on or something you enjoy.

Joint mobility, dynamic stretches, ballistic stretches, warm-up sets of main lift

Choose from:

  • Squat or
  • Deadlift variation.

Aim for a 5-8 rep range for 3-5 working sets (warmup sets not included).
If you can do more on your last set, do them.
Start modestly and add weight/reps/sets each week.

UNILATERAL (one-legged) exercise
Choose from:

  • Bulgarian split squats,
  • heavy sled push/pulls or
  • single leg press.
    4-6 sets of 8-12 reps each leg.

Choose from:

  • GHD glute-ham raises,
  • heavy kettlebell swings,
  • romanian deadlifts/good mornings or
  • cable pull throughs.
    4-6 sets of 8-12 reps.

FINISHER (just for a bit of a pump!)
Choose from:

  • Leg press,
  • leg extensions or
  • leg curls.
    3 sets of 15-20 reps. Stay light, do slow reps and feel the burn.

Death by Dumbbells – Workout of the month

“Death by Dumbbells”

Perform each exercise for 45 seconds rest 15 seconds continue straight to next exercise

Only equipment needed is one pair of dbs
Females 3-5kgs
Males 5-7kgs

– Man makers ( push-up to renegade row to burpee press)
– Mountain climbers
– Jump squats ( weights in a front squat position)
– Lunges to side raise ( at the bottom of each lunge perform a side raise)
– Lunge jumps
– Squat to curl to press
– Lunge jumps
– Ring pull-ups

Rest 1 min complete 3 rounds


Confucius say… Lift heavy weights with your arms. It will make them big and strong.

Seated hammer curls.
4 sets of 8 reps

Standing EZbar curls
4 sets of 12-15

Alternating Dumbbell Preacher Curls
3 sets of 15-20 per side

4 sets of 10-12

IMG_2407 (1)
Overhead cable tricep extensions
4 sets of 15

Single arm tricep push downs
3 sets of 15 per side

Aim to have 45 seconds to 1 minute rest between sets.

Lift weights as heavy as you safely can with correct form – No one got big arms lifting light weights.

Let me know how you go!

For help with any of these exercises or any other training questions, contact Caleb on m. 0414 715 101
e. caleb@think24hrfitness.com.au