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Ava Zonfrillo, the eldest daughter ofMasterChef Australia judge Jock Zonfrillo, has spoken out for the first time since his unexpected death on 30 April. The celebrity chef died suddenly at the age of 46. His death was confirmed by Network 10 on 1 May, as well as by his family, who shared a statement. Posting a series of photographs and videos of her father, Ava wrote on Instagram: “Still can’t accept that we’ll be remembering you for more time than we had you, but doesn’t mean we’ll love you any less.” The 22-year-old added: “I love you dad, always.” Her poignant post included a photograph of her as a toddler with Zonfrillo, with both wearing comedy glasses with thick black eyebrows and large plastic noses attached. Other more recent photos show her posing with her father at various events. Ava also shared two clips of Zonfrillo, with one of him blowing a kiss at the camera. Friends of the family sent Ava love and well wishes in the comments. Chef Alex Prichard wrote: “We are all here for you! Love you both.” Meanwhile, Australian designer Collette Dinnigan sent “so much love” to Ava and wine expert Samantha Payne said: “Love you dearly and will be giving you the biggest of hugs soon, my darling friend. We’ve got you.” Zonfrillo was laid to rest at a private funeral two weeks ago. The service was attended by his wife, Lauren Fried, and their four children. A select group of family and friends, some who flew to Sydney from other countries, were also in attendance. During the service, Fried said in her eulogy: “We were two halves that found each other at the exact moment in life when we were ready. “We were ready for that big love to live a life of adventure, to become parents together, to imagine extraordinary things and to actually make them happen.” The late chef, who was born in Glasgow, was found at a hotel in Melbourne on Lygon Street the day before the 2023 season of MasterChef was set to be aired. The show was postponed following news of Zonfrillo’s passing. According to Daily Mail Australia, police believe that Zonfrillo died of natural causes and nothing unusual or suspicious was discovered in the hotel room where he was found. As news of his sudden passing broke, many in the food industry paid tribute to Zonfrillo, including Jamie Oliver, Gordon Ramsay and Marco Pierre White. Pierre White praised his former apprentice chef and said: “Very few chefs have an inquisitive mind, an intellectual mind and a creative mind. That’s what makes him special, that’s what makes him rare.” Read More Jamie Oliver and Gordon Ramsay pay tribute to chef Jock Zonfrillo MasterChef Australia to return with ‘full support’ of Jock Zonfrillo’s family following his death Jamie Oliver shared selfie with late MasterChef Australia judge Jock Zonfrillo hours before his death

Fitting in a workout when you have a busy life can be hugely challenging. But what if you set the alarm just ever so slightly earlier and nailed it first thing? “Morning exercise can improve productivity and focus, boost energy levels and help you maintain better posture,” says PT and fitness expert, Laura Williams. “And whether you spend the day at your desk or on your feet, working the muscles of the core is an important addition to any exercise routine,” she continues. “Weak core muscles can make it easier to pick up poor posture habits that might lead to aches and pains. A weak core can also leave you more vulnerable to injury. “A strong core, on the other hand, not only makes everyday movements easier, it improves stability and can improve sporting performance.” Add this short routine to your morning run or walk, or try as a standalone workout before heading into the day. Bird Dog Why: Helps strengthen the muscles of the back and core, and improves stability. How: From an all fours position, lift one leg and opposite arm in the air and briefly hold. Maintain a straight spine. Do 12 repetitions. Tip: Avoid lifting your arm and leg too high (this will help you maintain a flat back). Single-Leg Stretch Why: Works the abdominal muscles. How: From a lying position, lift your head and shoulders off the floor. Bend your leg and bring your knee towards your head, placing hands either side of your knee. Extend the other leg out in front of you a few inches off the floor. Switch sides. Do 10 repetitions. Tip: Place your head down if you feel this in your neck. Leg Pull-Down Why: Strengthens upper body, core, thigh and calf muscles. How: From a push-up position with weight on your hands and balls of feet, lift one leg into the air just below hip height. Change sides. Do 10 repetitions. Tip: Avoid lifting your leg too high. Keep your spine straight and your hips still. (Modifed) Roll-up Why: Helps strengthen core muscles, and the muscles at the front of the hips. How: Sit with legs bent, feet flat on the floor and arms outstretched at shoulder height. Drawing the stomach back towards the spine (but without holding your breath) roll slowly back a little way towards the floor, before returning to your starting position. Do 3-5 repetitions. Tip: Place hands behind knees for added support as you roll.

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