The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do a dumbbell squat press with personal trainer Rob Smyth from F45 Training


How to do it: Start with your feet shoulder-width apart and dumbbells held at your shoulders. Breathe in and squat down. As you exhale, drive up through your heels and push up to standing while extending your arms above your head. Lower the dumbbells back to your shoulders.


Beginner: Start with your body weight and complete 15 full range of motion reps.
Experienced: Hold 7.5kg dumbbells and complete 15 reps.



*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.