This one is a 4 Life favourite!
It is super quick and easy to make and is perfect as a snack or sweet
treat.

We hope you enjoy it as much as we do!

Ingredients

95grams Medjool Dates
40ml Coconut Oil
125grams Natural Peanut Butter
100grams dark chocolate
1tsp Vanilla Extract
Pinch Salt
75grams Puffed Rice
1tbsp Honey or sugar free maple syrup

Method

Step 1
Grab a blender and combine the pitted dates, coconut oil, peanut butter, honey and vanilla extract until a thick paste forms. Add some warm water, a tbsp at a time if it won’t blend. Don’t add more than

Feeling a bit stressed in the New Year? Have an event or game coming up? Pre-Season about to start? Just started at the gym? Feeling sore after the gym for longer than usual? Or Feel like you’re always tired and achy?

This time of year can be intense and chaotic for everyone. You might be on a health kick, trying to eat well and exercise, kids are going back to School, there’s different sports happening and pre-season’s about to start. Maybe you’re just trying to get fit for Summer, preparing for

Happy New Year!

New Year, New Me? Two years ago, we spoke about the difficulty maintaining our New Year’s resolutions and discussed 5 handy tips to help stay on track.

Well It’s 2019 now and let’s expand on this topic as once again New Year’s resolutions start passing by our mind. Let’s start 2019 differently. We will not make unrealistic goals, we will succeed, we will not give up. Is your resolution to do with health, fitness and wellbeing? We have the 5 Tips for you.

Treat yourself
TREAT YOURSELF! We can’t

ENCOURAGING HEALTHY BODIES & HEALTHY HABITS

4 Life is now offering group fitness sessions for high school students aged 13-17

We understand that exercise can be daunting and that most gyms have a minimum age limit of 16, so our Accredited Exercise Physiologists are here to
help.

Physical activity keeps teenage bodies and minds healthy

Australian guidelines recommend children aged 5-18 years have at least one hour of moderate to vigorous physical activity every day. On at least three days of the week, this should include activities that strengthen muscles and bones.

Not all young people are

‘the best way to treat an injury is to prevent it’

Whilst most people are aware that injuries are an inherent factor of sport, most do not know that over 25% of all sporting injuries could be prevented with better conditioning.

Sport injuries are most commonly caused by overuse, direct impact or the application of force that is greater than a tissues threshold. While it is difficult to prevent impact injuries such as fractures, overuse injuries are very preventable in most cases.

Sporting injuries are often divided into two categories: acute and chronic. 

Foam Rolling is a great way to self-massage through the sore and tight muscles in your body. Whether you are struggling from delayed onset of muscle soreness (DOMS) from a recent gym session or simply that stiffness that won’t go away, foam rolling can help you!
Foam rolling is a form of myofascial release that works by breaking down adhesions and scar tissue that form on soft tissue after repetitive use. Foam rolling can help relax tight muscles to help with pain management and assist in recovery time. These benefits can

Whilst cardio/aerobic exercise is beneficial to your health and well being, there are many additional benefits you can reap through resistance training. If you’re spending a lot of time on cardiovascular machines and wondering why you aren’t meeting your weight loss or fitness goals, we may have just the answer for you.

1. You will lose body fat
Studies have proved that resistance/weight training leads to increased lean muscle mass. This in turn increases your resting metabolism and help you burn more kilojoules throughout the day (that’s right, even when you’re not

Summer is on its way, the fruit is fresh and the sun is out – what a great time to get back on track! Have you lost your way on your fitness journey? Are you coming out of rehabilitation after an injury? Are you new to this lifestyle and need some helpful tips? Let’s break down the 5 most important health tips to keep you on track with your fitness goals.

1. MEAL PREP
Do you find yourself starving and grabbing a quick, easy and commonly unhealthy meal? Meal prepping is a

Lost your exercise mojo over the winter months? Are you making excuses for yourself? Let us help you overcome your barriers to exercise as we enter the month of spring.

But, baby, it’s cold outside

Don’t let the cold air stop you from exercising, just simply dress to suit the outdoor temperature. We’re talking scarves, beanies, coats, the lot. But don’t go overboard, as your body temperature will increase once you get moving. Try exercising in the warmer times of the day to avoid the early morning and late evening chill. Perhaps

Peanut Butter Chocolate Cups

INGREDIENTS

– 2 Tbsp.Peanut Butter (We like to use the Natural Peanut butter)
– 3 Tbsp.Coconut Oil
– 2 Tbsp.Cacao Powder
– 1 Tbsp.Pure Maple Syrup

METHOD

Place paper liners in a muffin tray.

To create the chocolate mixture,use a measuring jug and put 2Tbsp. of coconut oil in the jug, melt in the microwave for 10-20 second increments stirring in between until melted. Add 2Tbsp. Cacao powder and whisk mixture together. Pour a small amount of the mixture into each muffin tin – covering the base of the paper. You want to