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Find all the latest exercise, nutrition and wellness tips in our blog written by Zap's team of fitness experts.

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Get Back Into Training at the Gym

Ready to get back into the gym? Discover how to restart your training routine. Follow our beginner-friendly workout and feel fitter, faster.

PT Success at Zap | Karin & Raj

Discover how consistency and the right support helped Karin transform her life and set exciting new goals.

The Benefits of Strength Training

Build strength, boost confidence, and learn a simple beginner-friendly workout with our expert guide to strength training at the gym.

PT Success at Zap | Sarah & Bec

In just 8 months, Sarah lost 21kg with PT Bec. Now she’s focused on powerlifting, hitting a 65kg bench press PB & preparing for her first competition.

The Value of $11 Weekly Gym Membership

Only $1.57 a day at Zap Fitness, be amazed at the value you will get at any of our gym locations. Sign up today!

4 Healthy Burrito Bowl Recipes

By giving your favourite comfort foods a ‘bowl’ makeover, you can create a meal that’s delicious AND healthy.

Training on the Go: Our Three Favourite 30-Minute Gym Workouts

Discover our three favourite 30-minute gym workouts to slot into your busy schedule.

Refreshing Berry Smoothie Bowl Recipe

Packed with antioxidants, this fresh and delicious smoothie bowl is the solution to your breakfast needs. Ready in under 15 minutes.

5 Exercises to Build Better Posture

Revamp your posture with these 5 expert-approved exercises.

5 Exercises to Build Better PostureRevamp your posture with these 5 expert-approved exercises.High-Protein Vegetable Pasta RecipeAs the temperature starts to drop, there’s nothing more we crave than comfort food. And what’s more comforting than a big ol’ bowl of pasta?Creamy Cacao Protein Smoothie RecipeDo you want to know the secret ingredient that makes this nutritious smoothie taste like a decadent treat? Cottage cheese!Get Back Into Training at the GymReady to get back into the gym? Discover how to restart your training routine. Follow our beginner-friendly workout and feel fitter, faster.Beef Ragu with PastaRich, hearty and ready in under an hour—this Italian-style beef pasta is the perfect post gym session fuel. The Benefits of Strength TrainingBuild strength, boost confidence, and learn a simple beginner-friendly workout with our expert guide to strength training at the gym. The Value of $11 Weekly Gym MembershipOnly $1.57 a day at Zap Fitness, be amazed at the value you will get at any of our gym locations. Sign up today!PT Success at Zap | Karin & Raj Discover how consistency and the right support helped Karin transform her life and set exciting new goals. PT Success at Zap | Sarah & BecIn just 8 months, Sarah lost 21kg with PT Bec. Now she’s focused on powerlifting, hitting a 65kg bench press PB & preparing for her first competition.4 Healthy Burrito Bowl RecipesBy giving your favourite comfort foods a ‘bowl’ makeover, you can create a meal that’s delicious AND healthy.6 Steps to Define Your Abs FasterIt’s important to consider how different types of exercise and the food we eat impacts how quickly we can achieve a chiseled set of abs. Refreshing Summer Smoothie Bowl Recipes | Zap FitnessSummer Smoothie Bowl5 Hacks to Stay Committed to Your Winter Workout RoutineEven those most committed to the gym can fall victim to the winter motivation slump as frosty mornings and chilly evenings kick in.Recharge Your Body: Key Recovery Tips for Finding Inner CalmWith all the talk about overtraining these days, many people overlook the fact that we’re not overtraining … Instead, we’re under-recovering. How Long Should You Keep Your Gym Shoes?Who doesn’t love a pair of fresh new kicks to wear at the gym?! What we don’t love so much, however, is the hefty price tag this often comes with.How Often Should You Do HIIT Training?When it comes to burning fat, nothing torches calories or helps you work up a sweat quite like a bit of HIIT Training. Lemon Ricotta & Almond Pancakes RecipeLemon Ricotta & Almond PancakesWhat is a Flexi Membership?We offer a variety of membership choices to suit your lifestyle and location. Discover our flexi membership option and its benefits here.Healthy and Filling Proats (AKA Protein Oats) RecipeWe all know how important a good post-workout meal is for replenishing your body’s energy levels and fuel stores, and for supporting recovery. Ways To Burn More Fat After A WorkoutI will tell you exactly how you can burn fat after you’ve left the gym, but let’s first look at the difference between burning calories and fat.What to Eat Before and After Training: Expert Nutrition TipsPre, intra and post-workout supplements can be marketed as complete game changers. In this post we will go through the actual benefits and drawbacks.How Are Kettlebells Made? The Journey from Metal to FitnessWe wouldn’t hold it against you if you’ve been doing your kettlebell swings or goblet squats and not thought about the life of a kettlebell.Healthier Chocolate Smoothie RecipeAre you a chocolate lover? Try this healthier chocolate smoothie recipe, great for an afternoon snack.How to Choose the Right Workout BuddyIf you work out with a friend you’ll be much more likely to actually get to the gym, as well as notch it up a gear to move close to your goals.Types of Gyms: Find the Perfect Fit for Your Fitness GoalsFinding the right gym can be a difficult task. With so many different options, it can be difficult to figure what makes each unique.The Ultimate Guide to HIIT TrainingInterested in adding high intensity interval training to your routine but not sure where to start? Here is your ultimate guide to HIIT! Bodybuilding vs. Strength Training: What's the Difference?Whether you want to gain muscle or gain strength, you’ll find that both goals require similar types of exercise. Exercise for Mental Health: Boost Your Wellbeing with Physical ActivityUnlock the mental health benefits of exercise.8 Essential Exercises for Beginner BodybuildersWant to bulk up but not sure where to start? View our beginner's guide to bodybuilding & learn to build muscle.Supporting Mental Health Month: Raising Awareness & Promoting WellbeingMental Health Month is celebrated October each year and encourages us to be aware of the importance of mental health and well-being.Cheat’s Chicken Caesar Salad RecipeGood on the go, this chicken caeser salad recipe has your weekday lunches covered. Make in less than 15 minutes. 7 Standing Abs Workouts to Strengthen Your CoreRevolutionize your abs workout with these 7 standing exercises. Marinated Tofu & Veggie Wrap RecipeMarinated Tofu & Vegetable WrapHydration: How Much Water Do You Really Need?When it comes to our daily water intake, there’s a lot of information out there stipulating exactly how much we should be drinking?The Hidden Effects of Alcohol on Your Fitness and HealthThe truth is, alcohol can have a pretty harsh effect on your body. In fact, new research has discovered exactly what alcohol is doing to your body.How To Treat Yourself After A Tough WorkoutYou’ve been sweating it out hard, and you think you deserve a little reward… So what’s the best way to treat yourself following a super tough workout?What Are the Benefits of 24-Hour Gym Access?Finding time to visit the gym can be difficult. Here is out guide to the advantages & drawbacks of 24-hour gym access.  The Best Activewear Buys According To AmazonIs there anything more motivating than a new workout wardrobe?Creamy Dairy-Free Pumpkin Soup RecipeUsing veggie broth and coconut cream, this creamy dairy free pumpkin soup is the answer to all of your winter dinner dilemmas! Brazilian Fish Stew (Moqueca) RecipeBrazilian fish stew (moqueca!)Refreshing Berry Smoothie Bowl RecipePacked with antioxidants, this fresh and delicious smoothie bowl is the solution to your breakfast needs. Ready in under 15 minutes.3 Simple Steps to Becoming a Morning PersonMake mornings a little bit easier and much less stressful. Here’s how to become a morning person in 3 simple steps!5 Ways to Curb Those Afternoon CravingsEveryone has had those moments when their every thought is dictated by the need for a packet of salty chips.5 Reasons Why Foam Rolling Is Good For YouThe use of foam rollers has increased in popularity over the last few years. We have listed 5 benefits of foam rolling so give it a try!5 Fitness Tips For Staying Motivated To Exercise in WinterIf you want to feel fit, healthy and keep your energy levels up during the cooler months we’ve got five easy tips to help motivate you.Training on the Go: Our Three Favourite 30-Minute Gym WorkoutsDiscover our three favourite 30-minute gym workouts to slot into your busy schedule. 5 Benefits of Working Out in the Morning We’ve compiled a list of 5 benefits of working out in the morning that may inspire you to rearrange your schedule.The Benefits of HangingPeter, a contemporary dancer, and circus arts aerialist reminds us of all the awesome benefits we can access just by simply hanging around.