All around the world we look to nature to discover some of the most astonishing things. From savage big cats, unconquerable terrains to tiny insects which have incredible behavioural traits i.e the firefly or fire beetle. These phenomenons continue to amaze us here at Workout Planner but, nothing comes close to our real favourites from nature, its various range of glorious superfoods.

Today we outline 7 of the worlds most sought after superfoods to educate our readers and bring to light the wonders of nature! We will also recommend to you the best sources online to purchase these amazing natural products.

#No. 7 Green Tea

Green tea has been cultivated and brewed for over 5,000 years by many Asian cultures. It’s green leaves contain the compound epigallocatechin gallate (EGCG) an antioxidant believed to contain a slew of positive effects on health.

Reports from the National Health Service suggest green tea may aid in lowering cholesterol and blood pressure. Experts believe it also helps prevent tooth decay.

#No. 6  Quinoa

Quinoa seeds are found and farmed in the mesmerising plains of South America. Its used as a substitute for white rice or pasta as well as it is a good way to add more fiber and nutrients to your diet. It’s full of flavour, very easy to digest, gluten-free, and high in proteins. A win-win for bodybuilders, health enthusiasts and the likes.

If you have type 2 diabetes, its a brilliant idea to substitute your typical bowl of rice or past with Quinoa. It provides as much protein as a bowl of rice, without your blood sugar skyrocketing to all time highs. From research at the Archives of Internal Medicine, daily servings of quinoa and other whole grains have been noted to aid in lowering the risk of heart failure.

#No. 5 – Chocolate

Chocolate that is 70% cocoa based fights cancer and degenerative diseases in moderation. If you eat just under 1oz of chocolate per week, studies show that reduces inflammation such as acne, prevents cell damage, elevates mood, improves blood flow, lowers blood pressure and is chock-a-block full of antioxidants! Not to mention its an aphrodisiac 😉

#No. 4 – Wild Salmon

If you want a rich source of protein, vitamin D, selenium, B2, B3, B6 and B12 and those super-important omega-3 fatty acids, Wild Salmon is your go-to. Not convinced? Well Wild Salmon also provides protection from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline. I’d get a few kilos right about now if I was you.

#No. 3 – Cruciferous Plants

If your wondering what the heck Cruciferous means, your not alone! These are plants which include Broccoli, Brussels sprouts, cauliflower, cabbage, kale, bok choy etc. Research suggests cruciferous veggies actually helps drastically prevent the growth of some types of cancer cells and even completely kill some by blocking free radicals.

If your convinced, check out the Brussles sprouts hash recipe from Serious Eats – and add this on your plate first thing, at the start of your day, everyday! Just make sure to swap cruciferous plants and recipes so your taste palette doesn’t get bored!

#No. 2  Acai Berry

Acai berry sits number 2 on the list due to its simply remarkable properties. Acai berry improves energy, is an anti-aging agent, helps digestion, promotes healthy skin, aids in weight loss and most importantly improves heart health! Not only that but acai berry fights against harmful organisms developing in the human body daily. Acai berry is similar to red wine, scientists have discovered that this specific berry is extremely high in anthocyanins, a plant antioxidant which lowers cholesterol levels in the blood stream.

Acai berry is also rich in plant sterols that provide cardio-protective benefits to our cells. This is done via its natural effect of preventing and cleansing blood clots which in turn positively affects overall blood circulation, and relaxes the blood vessels.

Organically grown Acai Berry is also strongly beneficial for the immune system and greatly aids in mental function and leads to greater sex drive, especially for men.

#No. 1  Leafy Greens

I know, I know.. You’ve probably heard this a thousand times before! Mum always says to eat your greens, you’re sick of hearing it! But we’re gonna pump this into you one more time from not your mothers point of view,  but ours!

Leafy greens such as kale, spinach, Swiss chard, mustard, and dandelion greens are STUFFED with fiber, vitamins, minerals and phytochemicals! Looking at the calorie for calorie density of leafy greens, this is an amazing cheat to get your body in healthy order!

Leafy greens are not only absolutely filled with these gorgeous benefits, but they also provide your body the armor it needs to defend off potential killers such as heart disease and cancer which we face closer each day.

This is the simplest way of mentioning the importance of Leafy Greens’ leafys benefit just about every single cell you’re bodies got!

Leafy Greens also contribute to a plentiful dose of vitamins A, C, K, folate, potassium, and calcium.

Check out this quick Leafy Green Shake recipe to add a health cheat to your day.


In order to get the body of you’ve wanted for however long it may be, you need a success plan. Not just any plan but you need a blueprint for success that is tailored to your gender, age range, body type and goals. We do this in order to maximise the gains. It’s only logical to include these necessary attributes to forge a successful plan that you can keep till you get to where you want to be.

Training Terms to remember:

  • Repetition (reps): Repetitions are the number of times you may choose to repeat one single exercise in any amount of sets you designate for yourself.
  • Sets: Sets are hard to explain to newbies. My best explanation is you may choose to do bench press in 3 sets and 10 reps. In layman terms, this means in total you will be performing 30 repetitions. Of course you won’t flat out just do 30 reps. You need a break like 60 or 90 seconds in between to allow your muscles to recover.
  • Miracle Pill: Keep in mind there is no miracle pill like this article which will make you become what you want overnight. Don’t watch TV!

The Outline On How To Make A Workout Plan

Step 1 | Select Your Gender

Men and Women are built differently. It is completely possible to workout using the same plan as the other gender but you’re cutting your own grass short. You need to make your plan so that it is optimised for your body’s gender. For example; performing exercises that are for men will likely leave a negative impact on the female body unless they have trained for it.


With men if you decide to lift weights that are more ideal for women, you will most likely fall short of the gains you want unless you have just started. Women don’t need to lift weights as heavy as men. They just need more repetition. Women aren’t after the ripped or massive look like men are. Professional female bodybuilders on the other hand do want this and may choose to go for men’s exercises to gain size or strength. That’s how the cookie crumbles for some people.

Step 2 | Decide Your Age Range

If you are a young gun, adult or older citizen, keep this crucial category in mind. Remember to only perform exercises that are suitable to your age range.

Step 3 | Determine Your Body Type

In jargon terms this is referred to as Somatotype. This big word essentially resembles the three body types who kept the human race afloat back when.

What are the 3 Body Types (aka Somatotypes?)

Firstly, there is the Lean, Lanky & Tall individuals

The tall and skinny are referred to as Ectomorphs.

Secondly you have the well built, wide shouldered individuals

These wide shouldered individuals are naturally gifted and referred to as Mesomorphs.

Thirdly, there is the bigger or larger individuals

These individuals are referred to as Endomorphs.

These body types played an important role in our survival back in the day all the way before the concept of time even begun.


Ecto’s used to hunt and bring back food for the tribe. Meso’s stayed to build houses and defend settlements. The Endos stayed to nurture the young. Thus we can see the reason for our survival as the human race and acknowledge our differences in order to survive.

What do you do now?
Figure out whom you are within the three Somatotypes and research to learn more about who you are and where you belong. Keep note, you may be a mixture of these three somatotypes.

Step 4 | Discover Your Goal

To get the results you want, don’t skip this very important step. By discovering your goal now you can minimise the workouts you need to do and properly co-ordinate your exercises to get the body you desire. Why waste time when you can get things in order sooner than later? So the rule here is; choose what you want to become i.e. lose fat, gain mass, get ripped etc then go from there. Exercises for these different goals variate so remember that!


Create a custom workout program using our web app today. Free, lightweight and easy to use.

In the 2014-2015 Australian Health Survey, it was revealed that only a tiny 1.6% of Australians were underweight. Due to this fact, it is very easy to understand why we aren’t informed of the dangers of being underweight.

This is a scary fact, knowing that media has created unrealistic body ideals for young girls – one of the most common is the desire to be skinny. With the average model being size 2-6, and an average height of 5″7-5″9, they are directly promoting anorexia.. However they never warn you of the horrible dangers of being underweight.

For Women, the dangers of being underweight include –

  1. Anaemia:

    This condition causes a deficiency of red blood cells, meaning the ability of the blood to carry oxygen to body cells will decrease. This can eventually lead to a variety of symptoms including; fatigue, dizziness, fainting, pale complexion, reduced concentration and lethargy.

  2. Amenorrhea: 

    This condition is common in women. This usually causes menstrual cycles to cease. I know what you’re thinking ladies.. “what could be so bad about no longer getting my period?!”.. but while no period is an advantage to us females, it’s a huge disadvantage to our body. Amenorrhea is bought on by the body sometimes, particularly in underweight women. The female body can sense that there is not enough nutrition in it’s system to conceive a baby so menstruation stops. After all, the only reason we have a period is due to an unfertilized egg. It’s fairly common for menstrual cycle to resume after 3 months, however in some more extreme cases it may not re-commence for another 6 – 12 months, or sometimes never again – which takes us to the next danger..

  3. Infertility:

    Much like Amenorrhea, if there is little nutritional value in the body the reproductive system begins to slowly self-destruct. If not taken care of, the ovaries will not produce eggs. The uterus walls will not produce lining nor catch any eggs that are released. In some extreme cases the vagina wont even self-lubricate for sex anymore. All of these factors combined means there is little to slim chance of falling pregnant without putting your undivided attention on getting your health back up to scratch.

  4. Stigma:

    There is a lot of stigma associated with being underweight. While it’s definitely not all factual, people often have a lot to say about other’s weight. That can be okay in small doses, but constantly hearing things like “ohh you need to eat a cheeseburger”. “Look at your hips poking out.” and other things of the sort can definitely get you feeling down.

While you may think being skinny is a good thing, think again! The best body is not a skinny body, the best body is a healthy body, there are TOO many dangers of being underweight to try to lose weight for “beauty”. If you’re feeling underweight, check your BMI. However, please keep in mind that being skinny isn’t such a bad thing all the time, so check your BMI at a doctor or online here. A healthy BMI is dependant on many factors, such as age and height.