Active Women Magazine - Issue 1

For the everyday active woman

Meet the

Active Women Squad

#awsquad Find out our

Top 5 Holiday

destinations to recharge

Get three full body

HIIT WORKOUTS that you will love

TOP 10 FIT FINDS

COUNTING

HER LUCKY STARS

See which ones you could WIN

We have an exclusive with Krystal Barter, founder of Pink Hope Discussing cancer prevention, health, business and balance

Know your risk The Pink Hope online assessment tool will help you determine your risk of developing breast and ovarian cancer based on your family health history.

Visit pinkhope.org.au

xX P

e p o H k n i

IN THIS ISSUE From the Editor 2 FEATURE Counting her lucky stars 5 HEALTH and FITNESS Workouts of the month 9 Recipes 11 FROM THE BLOG Why we all need a coach in our lives 18 Top 5 healthy holidays to kick start your journey to wellness 21 Body weight and cancer risk 23 5 Personal reflections guaranteed to create healthy, happy children 25 INTRODUCING OUR ACTIVE WOMEN SQUAD 29 The fundementals of movement 34 How to feel healthy and happy minus the guilt 35 Transforming stress into peace 36 There is more to weightloss then you think 37 Running is for everyone 38 Feeling anxious about anxiety 39 Box yourself to better health 40 Transitioning outfits from summer to autumn 41

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11

TOP 10 FIT FINDS 43 Giveaways 46

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Editorial and Advertising Sammy Pluck editorial@activemag.com.au

Š Active Women Magazine 2016

Design Natalie Crombie design@activemag.com.au

To view full Publisher Disclaimer, Copyright and Privacy Policy please visit our website

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“EMPOWER YOURSELF TO CHANGE YOUR LIFE FOREVER” Health | Fitness | Wellness

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www.sammypluck.com

Editors Note Welcome to Active Women Magazine.

What an amazing roller coaster of a ride this magazine has been so far. I am Sammy Pluck, a Health, Fitness and Wellness Coach and it is my passion to help others change their lives by implementing basic health and fitness habits into their daily routines.

Active Women Magazine is the newest health, fitness and wellness publication for the everyday active woman.

It is our mission to give our readers the knowledge, education and inspiration to create and lead a healthy and active lifestyle.

We want Active Women Magazine to give our readers the inspiration to GET ACTIVE! We are so excited to bring to you an amazing collaboration of professionals full of advice, knowledge, and inspiration to get you motivated to make a positive difference and change in your life.

With new recipes, basic fundamentals of movement, workouts, health and wellness articles about topics that either have affected you before or somebody you know, you are sure to love what we have in store for you!

Every cover story you read, will have an inspirational story to tell that will touch your heart; whether it be just a little or make an impacting difference to your life.

We have been lucky enough to speak to Krystal Barter the founder of Pink Hope which is a charity and community that provides support and inspiration of families who are BRCA gene fault positive, around the country.

This issue Krystal tells us her story about being a healthy and fit business woman and mother, all the while directing a national charity foundation.

Active Women Magazine is exclusively supporting Pink Hope as our charity of choice and we are extremely excited to be able to support a charity that supports so many affected families and women.

So join us on this journey of bringing you an amazing publication full of inspiration to get you active, get you healthy and to get you fit!

Get out, be beautiful, love your life and get ACTIVE!

Sammy x

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Smoothie recipes for your to try ISLANDER 1 Banana 1 Celery Stick 3/4 Cup Cucumber 3/4 Cup Pineapple Fresh Ginger (amount optional) Coconut Water 250–500ml (replacement for water)

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MINT SPLASH 3/4 Cup Spinach 3/4 Cup Cucumber 1/4 Cup Lemon Juice Squeeze Lime Juice 1/2 Cup Mint

VEGIE DELIGHT 3/4 Cup Kale 3/4 Cup Broccoli Squeeze 1/2 Lemon 1 Green Apple

7 DAY

GREEN

challenge

TAKE THE CHALLENGE ENTER ACTIVE FOR 50% OFF CLICK HERE

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COUNTING HER

Lucky STARS ARTICLE BY SAMMY PLUCK

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W

hen I decided to create Active Women Magazine and then contemplated who our first cover story could be, I was determined to find a woman who had an inspiring story to tell that wasn’t just a regular ol’ fitness guru.

When I contacted Pink Hope to see if founder Krystal Barter would be interested in featuring as our cover story, I was pleasantly surprised to receive an email to let me know that they said yes! All my dreams were coming true and every little ounce of this magazine was coming together. The feeling of excitement that I had at that moment was indescribable.

I have been connecting with Krystal since the beginning of April and the more I find out about this woman and the amazing things she is doing the more admirable and inspiring she became to me.

When Krystal was 22 years old, she underwent genetic testing which returned a positive result for the BRCA gene. Krystal’s family carries the BRCA1 gene fault – her mother was diagnosed with breast cancer at just 36 years old, her nan at 44 and her great grandma at 68. At the young age of 25, with a supportive loving husband by her side and young children, Krystal was

“I made the difficult decision to break the cycle of cancer that plagued my family.” determined to be her healthiest version of herself for her family. Krystal reflects, “I made the difficult decision to break the cycle of cancer that plagued my family. In 2009, I had a preventative double mastectomy.”

Some five years later Krystal took the next step in her BRCA prevention journey and had her fallopian tube and one ovary removed to reduce her risk of ovarian cancer. It was during this process that Krystal had to go through with only the support of her family and friends that she realised that there is no unique charity or support focused on the needs of families facing hereditary cancer.

Krystal says, “Having experienced the isolation and lack of information for high risk women like me, I decided to be proactive about helping others which lead to me creating Pink Hope. I have made it my personal mission to provide information, resources and support for the high risk community.”

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And with that, Pink Hope was created; a charity that is constantly growing and is becoming a community that provides support and inspiration to thousands of families touched by cancer.

Krystal has three children; two sons and one daughter. When I asked her if it plays on her mind that her daughter could possibly carry the BRCA gene she replies; “Of course, especially given my significant family history. I, along with Pink Hope, each and everyday attempt

to empower Australian families (as well as the general population) to assess, understand and reduce their cancer risk,” she says. “I will advocate the same thing to my children. I want them to educated, informed and have significant knowledge on the BRCA gene so that one day they are able to make the right decisions for them based on their health needs. I wish for them to be in a position where they are able to take charge of their health.”

Health is a vital part of Krystal’s life. It wasn’t until Krystal got her positive results back for the BRCA gene that she consciously decided to live her healthiest life possible for

“Ensuring that my kids can be as healthy as possible is my number one focus...” herself and her family. So how does she keep herself healthy? “To the best of my ability, I try to ensure I follow a balanced diet. I make sure I eat my vegetables, lean proteins and try to drink plenty of water. I am also a fan of herbal tea and all of their antioxidant offerings.”

Krystal and her husband are role models to their children and it is really important to them that their actions show their children how to live a fun filled healthy lifestyle. She says, “In the summer my family and I love heading to the beach. We spend a lot of time playing in the sand and swimming in the water.

If we are not at the beach, we head to the local pools. As a family, we enjoy spending as much time as possible outside in the fresh air, moving about (always wearing our SPF30+ and hats).

“Ensuring that my kids can be as healthy as possible is my number one focus – especially when it comes to their food and nutrition. Just like I try consume to a lot of water throughout my day, I encourage my children to do the same. Drinking water keeps our bodies functioning at its best. I also encourage my children to try and eat a variety of foods, especially brightly coloured fruits and vegetables.”

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I love when I hear that kids are active – in this day and age and the way that technology is developing it is a real shame that we don’t see more kids getting involved in local sports from a young age. So you can imagine my delight when Krystal told me that her sons play a lot of sport so their nutrition needs to be on point.

And of course her gorgeous daughter just adores her jazz and ballet classes – what little girl doesn’t right?

Krystal is busy mum – I know exactly how this feels. Working in a job that you are so passionate about, helping others whilst also being there for your family it takes a support team to make the day– to–day systems run well.

Luckily for Krystal she finds her work, life, mum balance with ease when she has an amazing support crew surrounding her. Krystal tells me with delight that her family are a great support, especially her mum.

“I encourage all Australians to understand their risk cancer and take charge of their health.

What pride Krystal’s mum must have of her daughter creating such an awareness for Australians through the founding of Pink Hope. And the support doesn’t end there – of course the wheels on the bus wouldn’t go around without the small and fantastic team at Pink Hope HQ. It’s their team work that can showcase Pink

Hope and really spread the word about the support that is out there for those who have the BRCA gene.

Back in 2014, Krystal was lucky enough to meet the stunning Angelina Jolie (and of course Brad Pitt while she was at it) as they shared their own journey of having the BRCA1 gene and both undergoing a double mastectomy.

It was at this time when Angelina Jolie shared her BRCA status and decisions related to being at–risk that the need for the information and support services for Australians grew by approximately 701 per cent, and Pink Hope relished in becoming the leading voice of prevention and family health history in Australia and the world.

Krystal says, “I feel very fortunate to be in a position where I am able to help and empower Australian families to be vigilant and proactive about their health.

At Pink Hope we stand by, ‘know your risk, change your future’.”

live a healthy lifestyle to ensure we get the best out of life.” Krystal adds; “And to always have hope!”

What an advocate for health this woman is. In all versions of health – being cancer–free, her nutrition, being active with her family, and showing self love and gratitude – Krystal truly has lived up to her first promise to herself to live the “healthiest version of me for my family”.

We are loud and proud to support Pink Hope.

If you would love to read more about Krystal, her memoir The Lucky One was an opportunity for Krystal to share her BRCA journey with others; whether they are going through a similar journey or have lost loved ones to cancer and to be able to advocate that there is always hope!

What inspires Krystal the most to do what she does and continue to do so is being able to create the possibility and potential for a cancer–free reality. “I encourage all Australians to understand their risk cancer and take charge of their health. I believe that we should all

PINK HOPE HAS BEEN ABLE TO • Change the lives of BRCA affected families • Advocating for the at–risk community • Put genetics on the map • Reach millions of Australians and providing them with critical lifesaving information health information through campaigns including Pinky Promise and Bright Pink Lipstick Day. 8

Workouts

of the month

May RAP

M 15 MINUTE A

5 Push ups 10 Lunges 20 Squats ists 25 Russian Tw lank 30 Second P minutes Repeat for 15

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INCREAS E YOUR INTENSIT Y

Add a 100 – 400 run to ever metre yr in ever y w ound orkout

June

7’s Workou

7 Rounds of 7 Push up s 7 Squats 7 Sit ups 7 Burpees 7 Lunges 7 Leg Low ers 7 Tricep d ips

t

Jul y 4 Rounds

10 Squat jumps 10m Tiger crawl Jump 10m Burpee–Broad bers 20 Mountain clim 20 Walking lunges ges 20 Single leg brid

SPONSORED BY

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Recipes

RED SPONSO

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BY

Turkey Mince Nachos SERVES 4–6 This is an absolute winner in our household. To make this a super quick weeknight meal get out your food processor, heat a large non–stick fry pan, preheat your oven to 180 degrees celsius and line 2 baking trays with grease paper.

500g Turkey mince 4 Tbsp paprika 2 Tsp ground coriander 2 Tsp of ground cumin 1 Tsp of dried oregano Dried chilli flakes or cayenne pepper to taste (can leave this out if cooking for the kids) 1/3 Cup chopped coriander stalks 1 Garlic clove 1 Brown onion, finely chopped 3–4 Cups of chopped vegetables (such as zucchini, capsicum, carrot, mushrooms) 1 packet of Rye or Spelt Mountain Bread (can use thinly sliced baked sweet potato chips) 1 ½ Cups of low–fat grated cheese 1 In a food processor with the small chopping bowl attached I finely chop the Onion and Garlic.

2 Then switch to the large bowl and chop the Vegetables.

3 Add onion and garlic to hot fry pan and cook for 1–2mins 4 Add herbs and spices and cook for a further minute 5 Add turkey mince and cook until it is browned 6 Add vegetables and cook for a few more minutes till they are tender 7 Meanwhile, use scissors to cut the mountain bread in 3 length ways, and then chop into corn chip size pieces.

8 Spread these out over the 2 baking trays.

9 Spray with oil and season with himalayan salt 10 Season with paprika and cayenne pepper also if you wish 11 Bake in the oven for 3–5mins until lightly golden and crispy.

12 Remove and set aside.

Season turkey mince with salt and pepper 13 Add fresh coriander stalks and cook for 1 min 14 Stir through fresh coriander leaves.

TO ASSEMBLE Depending on the size of your baking tray you may need to do this over 2 trays 1 Layer 1/2 of Mountain Bread chips on the lined baking tray 2 Spoon over some meat.

3 Sprinkle with some cheese then repeat 4 Bake in the oven for 5 mins or until cheese is melted.

I serve this with fresh shredded iceberg lettuce or a salad of – lettuce, cucumber, corn, tomatoes and sliced black olives), homemade guacamole and Chobani natural yoghurt THE BEST GUACAMOLE 1–2 ripe Avocados 1 ripe Tomato, finely chopped Juice of 1 lime Small handful of chopped coriander Salt and pepper to season Place all ingredients in a bowl and use the back of a fork to smashed together.

Do not use a food processor.

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Chickpea Waffles MAKES 4 WAFFLES Make a few batches at a time. Great afterschool snack heated up in the toaster.

1/2 Cup Chickpea Flour 1/4 Cup Tapioca 2–3 Tablespoon Coconut Sugar 1/2 Cup Milk 1 Egg 2 Tablespoon Melter Butter 1Teaspoon Vanilla Bean Paste

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1 In a medium size bowl mix together the dry ingredients.

2 In a small jug combine the wet ingredients.

3 Pour into the dry ingredients and stir gently until combined.

4 Pour batter in waffle iron.

5 You can half the mixture and add 1–2 Tbsp of raw cacao powder for a chocolate waffle.

6 Serve with your choice of fresh berries, natural yoghurt and a drizzle of 100% Maple.

Spiced Poached Pears SERVES 4 As these are a little addictive I keep the liquid in the large saucepan for a few days and poach more pears as they get eaten very fast in our house. Just top up with a little extra juice or water. Can be served hot or cold.

1 Litre 100% juice (Anything with berries or pomegranate) 1/2 C water 1 Large cinnamon stick 2–3 star anise 2 Tsp vanilla bean paste 4 Bosc Pears. Peeled and stalks intact 1 Place all ingredients (except pears) in a medium saucepan.

2 Bring to boil then reduce to simmer.

3 Place pears in the saucepan and simmer for 1 hour.

Turning 1 or 2 times so all the pears absorb the flavours of the liquid. The time will depend on how firm the pears are.

Stick a skewer into the bottom.

4 When ready there will be no resistance and will pierce easily.

5 Remove pears from saucepan.

6 Pour 2 cup of the liquid into a fry pan bring to the boil.

7 Continue to boil until the juice reduces and starts to thicken into a syrup.

8 Pour syrup over pears and serve with your choice of Vanilla Bean Cream, Icecream, Coconut Ice–cream or Natural Yoghurt.

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I NTR ODUC I NG

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To etch is to draw; to draw is to share a visualisation of thoughts, emotions and ideas; sharing is connecting and growing the flavour of life.

www.etchandco.com.au

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FROM THE

Blog

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W hy we all

need a coach

IN OUR LIVES BLOG POST BY SAMMY PLUCK

As I reflect on my years in business, of running my own small business for the last five and a bit years.

Not once have I been without a coach or a mentor.

also to manage your tasks, show support, and guide you to being the best version you can possibly be in your role right?

Coach; Noun – a person who give private instruction Verb – teach and supervise (someone)

Most business owners and good business people would have had a coach or mentor at some stage in their time.

When we are welcomed into the world as tiny people fully dependant on those who are bringing us into the universe, we rely our every being on them.

They are our parents or our guardians, keeping us in check until we have grown into adults and ready to make decisions on our own… but yet we still go back to them for advice, answers, and assistance in troublesome times.

I have a coach, and my coach has a coach, and my coaches coach has a coach.

They are a part of our life and have an influence on our life as we learn and develop our habits, personality traits and attitude. They guide us with instruction of how to talk, how to walk, how to be polite, how to be kind… the list goes on.

They are our “coach” in our personal life who we intend to have a relationship and bond with forever.

Just as we are coached by our parents and kept accountable by them to ensure we lead a healthy, happy life, as we grow and move forward with our careers we look for mentors to guide us in the right direction during our career development. For example a manager or a team leader is taking on the role to be your boss and the person you answer to but

“Ultimately I need to be successful within myself to smoothly run a successful business.”

Why would a coach have a coach?

We all work in the same way. We all want to succeed, impress, follow the accountability, meet set tasks and goals…as we have done growing up into the person we are now.

We all can learn something from one another’s experience right? So why can’t I learn from my coach, what her coach has taught her…I can!

When we look at living a life full of greatness, aspiring and allowing our dreams to become reality for most people it all becomes a too distant, unrealistic dream.

However a coach or mentor can guide you to that

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Ultimately I need to be successful within myself to smoothly run a successful business.

I am coaching others to live their life full of greatness.

To allow them to feel the empowerment within theirselves to be unstoppable and to change their lives forever!

So why would the average person need a coach to be able to achieve this?

reality making it all your dreams come true!! WOW My coach/mentor helps me see through the cloud and see my aspirations for what they are and believes in me which in effect has given me the belief in myself that the life I want to live, the life I want to give my family, the career that I want to have….I actually already have and is so much easier to continue and aspire to even greater things everyday!

“I have a coach, my coach has a coach and my coaches coach has a coach” We don’t sit on the phone and talk about the business figures and how many new clients we got last week and how many we lost, and what the profit was for the week and where the projected income is sitting at.

Sure we speak about that stuff when we need to and when I feel it is a priority however 70 per cent of the time we speak about me.

I am the forefront of my business, so of course I need to be in check emotionally and physically to run a successful business. I need to be happy with my work life balance, my relationships, my income, my staff, my self love, my health, my wellbeing. And if we find an area that specifically needs working on for the week, then that is what we focus on.

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Because it’s the lack of belief that somebody else needs to show you to allow you to find that motivation and know that what you are aspiring to can be your reality, you just need the right guidance to get you there!

The accountability that we feel to some body else, meeting their expectations is like goal setting in small amounts, we enjoy the challenge of pushing our limits to make something happen for ourselves.

So ask yourself these questions…

And how frequently do you like to set goals?

And how frequently do you actually meet those goals by the desired time that you set out for yourself originally?

And how frequently do you change your goals or the timeframe of your goals to meet your lack of motivation and your current results?

So why as we try to lose 30kg but only seem to be able to lose 5kg every year, should our goal now take six years to achieve instead of the 12 months that we had originally set out for ourselves? Because it was unrealistic in the first place? No! But because we are only letting ourselves down… and when we already don’t love ourself nearly enough everyday, then it doesn’t matter if we let ourself down right? Wrong!!

The more frequently you set an “unrealistic goal” and let yourself down the less belief in yourself you continue to have, until you actually start to believe that you are worthless, hopeless, a bad business person, bad employee, bad parent, the you will never amount to anything…

When I coach somebody who wants to lose weight, have healthy daily habits, be a good role model, have some day to day clarity, and ultimately change their lives, there is more to their session every week other than just what they have eaten, and what exercise they have done when we speak.

do they really care for each and every million one of you that have bought their program?

The exercise and nutrition is a very important but small “part of the parcel”.

The absolute difference with a coach, is having a friend, having someone that you can confide in with all of your deepest struggles with what you are trying to achieve, someone that you can ask questions to and will give you an honest answer, and refer you elsewhere if they really cannot help you.

Just like in my own personal coaching sessions we don’t talk about the business and its figures 100 per cent of the time, even tho in effect that is what I am paying my coach to help me build. It’s the other “little” things that are actually the “big” things and what makes the largest difference in our results.

Someone who you can work with personally on a one on one level and find the guidance that you need with the weekly accountability and give you the opportunity to the outside the square and come up with the ideas that you probably will never have thought of if not.

Sure enough you can diagnose yourself for a rash via Dr Google and do what it says, or be coached

by Google and the many health and fitness articles online, which hold conflicting information depending on which article you read and leaves you asking yourself what is actually going to work for you. Or you can even buy a program from a TV famed Personal Trainer who knows their stuff and absolutely they can help you reach your goals….but

Everyone needs a coach or mentor in their life, for whatever aspect it may be.

You could quite easily be coaching someone in your life right now and you don’t even know it!

Food for thought…

Sammy x

“

“We can all learn from one anothers experiences, right?”

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TOP 5

Healthy Holidays

to kickstart your journey to wellness

BLOG POST BY HEALTH and FITNESS TRAVEL

I

f you feel like you’ve been stuck coursing through the busy pace of your everyday life and find yourself making unhealthy choices that are weighing you down, then this might just be the perfect time to escape and learn to switch to a healthier lifestyle.

Whether you’re looking to embrace clean eating, improve your fitness or simply unwind by a warm sandy beach, Health and Fitness Travel, Australia’s only wellness travel specialists, shares the best getaway inspirations for a healthy holiday to kick start.

THAILAND | KAMALAYA Set on Thailand’s peaceful Koh Samui Island, learn how to embrace a healthy lifestyle on this award– winning luxury wellness and holistic retreat. Offering a variety of programs for anyone seeking a healing holiday, consultations and mentoring sessions work together with wellness activities, such as yoga and meditation, to ensure you are able to rebalance your life.

Together with healing therapies, including traditional Chinese medicine and Reiki, learn how to release stress and improve your overall well–being.

BALI | KOMUNE RESORT and BEACH CLUB Escape to Bali for a refreshing wellness retreat nestled on a secluded volcanic beach and overlooking the famous Keramas reef. Start your day balancing both body and mind with a private yoga session, before joining fellow travellers with a choice of daily activities and classes, from a surfing session or Mt Batur volcano hike, to a traditional cooking lesson in Ubud or power spin class.

Nourish your body with organic meals and cold pressed juices, before treating it to a daily spa treatment and a visit to a Balinese healer at the resort’s Health Hub.

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THAILAND | PHUKET CLEANSE DETOX AND FITNESS Cleanse on every level at the raw food capital of the world, Rawai in Phuket, Thailand, and focus on achieving your wellness goals.

Located a stone’s throw from three beautiful beaches, including the breath–taking Naiharn Beach, feel the sand between your toes for an instant mood boost. Get active on a bootcamp session with fitness classes including Muay Thai and circuits, before sweating out toxins with hot yoga. Nourish your body with raw vegan recovery drinks and daily natural supplements, then centre your mind with meditation and energy rejuvenation sessions.

NEW ZEALAND | ARO HA WELLNESS RETREAT Let the mountain air fill you with positive energy and clarity, as you meditate at this tranquil wellness retreat in New Zealand overlooking the stunning Southern Alps.

Improve your fitness and enjoy the views of Lake Wakatipu as you hike through the foothills of these majestic peaks.

This holistic retreat draws inspiration from its surroundings, using sustainable energy systems wherever possible. De–stress with meditation and yoga sessions that calm the mind and revitalise your body with daily therapeutic massages.

AUSTRALIA | GWINGANNA LIFESTYLE RETREAT Located in the region of the Tallebudgera Valley on over 200 hectares of lush rainforest on Queensland’s Gold Coast, Gwinganna Lifestyle Retreat offers a wellness sanctuary for anyone seeking a nurturing spa holiday

experience. Boost your health with an incredible selection of activities including bushwalking, fitness classes, boxing, yoga and Pilates before indulging in luxury spa treatments. Continue living a healthier lifestyle after your stay

with useful tips from key wellness seminars and healthy cooking demos. From a short weekend break to a full week of relaxation and detox, there is a Gwinganna program available to fit your needs.

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Carolyn McAnlis, Dietitian and Pink Hope Ambassor discusses

Body Weight

and Cancer Risk BLOG POST FROM PINKHOPE.ORG.AU

W

e often hear the side effects of obesity in the media: diabetes, cardiovascular disease, high blood pressure – the list goes on. But did you know that list also includes cancer?

Being overweight or obese (classified as having a BMI of 25 or greater) puts you at risk for cancers like breast and colon, as well as endometrial among others.

Fat cells produce hormones and inflammatory secretions, so if you have excess fat you will have an increase of these in your blood these as well. The hormones, like oestrogen and adipokines, actually stimulate cell (and tumour) growth.

Obese people also have raised levels of insulin in their blood which may promote tumour development. Further, obese people have a chronic, low level of inflammation throughout the body due to excess weight.

While some of the reasons why obesity is linked to an increased incidence of cancer are not fully known, research does show that, for example, women who are overweight or obese have two to four times the risk of developing endometrial cancer than women of a normal weight, regardless of menopausal status.

The specific science hasn’t been fully worked out, but the link is clear.

Being at a healthy body weight can also improve cancer survival; this has been shown especially in breast cancer.

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In an article in the Sydney Morning Herald on August 26, 2013, Dr Marina Reeves, National Breast Cancer Foundation Fellow at the University of Queensland’s Cancer Prevention Research Centre, stated that, “there’s clear evidence that if a woman is obese at the time she’s diagnosed with breast cancer either before or after menopause, not only is the cancer more likely to recur but

Maintaining a healthy body weight, by eating well and exercising, is one of the best things you can do to reduce your risk and even improve your survival if you are diagnosed later in life.

she’s also less likely to survive.”

Maintaining a healthy weight through adulthood is crucial for not only preventing cancer (among the many diseases that go hand–in–hand with obesity), but also for increasing survival if diagnosis does occur. This is especially important information for high–risk women who decide against risk–reducing surgery.

Calculate your BMI here: www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc More about Obesity and Hormones: www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Obesity_and_hormones SOURCES SMH Article: www.smh.com.au/lifestyle/diet–and–fitness/blogs/chew–on–this/why–keeping–off–the–kilos–reduces–cancer–risk–20130826–2skso National Cancer Institute (US): www.cancer.gov/cancertopics/factsheet/Risk/obesity American Cancer Society: www.cancer.org/acs/groups/cid/documents/webcontent/002578–pdf.pdf

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5 PERSONAL

Reflections Guaranteed

To Create

Healthy Happy Children BLOG POST BY ERIN BARNES

T

he very moment we become mothers, we are enlisted as guardians of the minds and bodies of our children. In the name of love, we constantly ‘give’ and ‘do’ for these little humans, yet in the process we can easily lose sight of the biggest influence. Ourselves. You know it’s true. Monkey see; monkey do.

We underestimate the significance of our everyday actions. Our choice of nourishing foods, when we move our bodies, mindfulness in our thoughts, feelings and actions, the slowing down of our life, the disconnecting from our technology, and the fostering of our personal interaction with others.

All of which these growing minds and bodies are witnessing and storing away to use, to create their unique beliefs and habits.

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We focus on ourselves.

1. What are MY nourishment habits?

Do I need to say goodbye to the dieting rollercoaster?

Do I need to learn the hidden truths behind the marketing of the everyday addictive and toxic foods I am consuming? Do I need to delve into my relationship with food? Do I need to prioritise time to step away from convenience and back into the kitchen? Do I need to create an essential gut health regime? Do I need to learn how to reduce the consumption, inhalation and absorption of chemicals affecting my emotional and physical health? Do I need to revisit my spending to allow for investment into good quality foods? Do I need to create mindfulness around my eating habits?

2. What are MY connection practices?

Do I need to create strategies to detox from technology? Do I need to schedule time with friends or family? Do I need to reconnect with myself rather than filling space with food, alcohol or spending? How do I feel when I spend time on social media?

3. What are MY everyday movement behaviours?

Do I need to prioritise daily movement? Do I need to re‐learn how to listen to my body and what it needs rather than ‘going hard or going home’?

Can I shift from an ‘exercise for weight loss’ to an ‘exercise for health’ mindset?

4. What are MY self‐talk and self‐care rituals?

When I speak to myself, I am always listening.

What am I saying? What thoughts create fear and prevent me from taking action? What thoughts create negative emotions and drive me to use food, alcohol or spending? What natural energy lifters can I use to feel better outside of spending, food and alcohol? What rituals can I adopt to be more caring and kind to myself ?

How can we bring back the important and lead a happy and healthy life, one we are proud for our children to follow?

5. What is MY personal standard of living?

Am I the victor or the victim? Do I choose responsibility, take ownership and accountability?

Do I blame, make excuses or live in denial?

One new learning at a time, followed by repetition of that learning will allow the new action to become the unconscious habit.

Then we begin again, and through doing so we create an extraordinary life and most of all lead extraordinary children.

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Melbourne 29 Apr – 1 May 2016 Perth 20 – 21 Aug 2016 Brisbane 22 – 23 Oct 2016 Sydney 28 – 30 Apr 2017

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Covering every angle – see fitness from a new perspective

@ausfitnessexpo #fitstrongnow

G N I R E V O C

Y R E E L V G E N

Am

a

a nd

Bi

sk

A

29 April - 1 May 2016 Melbourne Convention & Exhibition Centre The 2016 Fitness & Health Expo will include a series of events, talks and experiences for those passionate about their fitness and living a healthy lifestyle.

fitnessexpo.com.au

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>

d n a

E V SA

% 0 2

B e r P

Supported by

Co-located with

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INTRODUCING OUR

active women SQUAD

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SAMMY PLUCK Health, Fitness, and Wellness Coach

KRYSTAL BARTER Cancer Prevention Activist and Founder of Pink Hope

ERIN BARNES Health, Lifestyle and Wellness Coach

I am a health professional and have been in the health and fitness industry since 2005. I have been running my own personal training and outdoor group training business since 2010.

More recently my passion has opened up to coach others within Australia to live their healthiest and fittest lifestyle by guiding them through their achieving their health goals, improving fitness levels, changing nutrition habits and creating a healthy and positive mindset.

At only 25 and with a husband and young family, Krystal made the difficult decision to break the cycle of cancer that plagued her family; she had a preventative double mastectomy.

Krystal was one of the first Australian women to publicly share her story of preventative surgery, giving a voice, face and awareness to prevention. Krystal was fortunate she decided to have the surgery as changes within her breast tissue were discovered. While in her hospital bed recovering, Krystal decided she needed to empower others to make life saving decisions and turn her family’s struggles into a way of helping other people. Pink Hope was born out of her desire to change the face of hereditary cancer prevention in Australia.

Erin is a health, lifestyle and wellness coach, with over 16 years experience encompassing exercise physiology, psychology, nutrition, personal and sports training, and behavioural coaching. Founder of Next Generation Wellness, Erin works with the busy modern day mother, assisting them in becoming the absolute best person they can be physically, emotionally, mentally and spiritually, so that they can lead their children naturally toward a happy, vibrant, self reliant, purpose driven and healthy life. #bringingbacktheimportant

BIANCA BALLINGER Body Transformation Specialist and Positive Lifestyle Mentor Bianca Ballinger is a Melbourne based health and fitness Writer, Mother of 3, Body Transformation Specialist, Personal Trainer, Group Fitness Instructor and positive lifestyle Mentor. Bianca is passionate about active living and promotes health and wellness to women, men and families all around the world.

SARAH–JANE PERRI Yoga and Health Expert

ERIN ASHLEY Mindfulness and Yoga Expert

Wife, life student, animal lover, dream chaser, creative soul, happiness and health devotee Having completed a, Bachelor of Arts (Major Psychology, Minor Philosophy), is a Certified Holistic Counsellor, Chair Yoga and Meditation Teacher plus completed a Bachelor of Applied Science (Chiropractic).

Currently completing Bachelor of Clinical Science (Chiropractic) and undertaking Yoga Teacher Training.

Erin Ashley is a premier Mindfulness Coach, Yoga Instructor and inspirational teacher with plenty of life experience to put her teachings into action. Her powerful wisdom and caring nature provides an amazing experience for everyone who has ever been taught by her. Erin runs regular Mindfulness courses on the Sunshine Coast.

#awsquad

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MEAGAN KELLERT Recipe Guru

LISA MILLS Coach, Fitness Trainer, Neurolinguistic Practitioner and Speaker Lisa Mills is on a mission to inspire women all over the world to nourish their body and harness their mind so they can kick arse in life, without sacrificing their health or happiness! Lisa is a qualified Coach, Fitness Trainer, Neurolinguistic Practitioner and Speaker with over 20 years experience teaching women how to look after their body and develop a strong and resilient mindset. Her unique Secret Success Blueprint Formula and practical coaching style gives her clients the confidence and tools they need to succeed.

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I am an energetic passionate foodie, mum and wife to my 3 beautiful boys and husband Matt. I love nothing more than living an active lifestyle, training hard and creating and cooking delicious wholesome food for my family.

SAMANTHA LIPPIATT Health and Fitness Travel Expert I am an energetic passionate Samantha is an entrepreneur, healthy lifestyle advocate and co–founder of Australia’s first speciality wellness travel company Health and Fitness Travel. Samantha has an unbridled enthusiasm for all things travel, health and fitness and is committed to providing healthy holidays options that not only enhance but change lives.

JOEL CLEMENT Strength and Conditioning Expert Joel has had significant experience delivering physical preparation and conditioning services in both the beginner level athlete, through to an elite setting. Training some credible Athletes, Personal Trainers and Coaches on the Sunshine Coast.

Joel provides services in the areas of power, speed, stamina, strength, balance, agility, accuracy, endurance, flexibility, coordination, injury prevention, management and rehabilitation for the purposes of enhanced athletic performance and general wellbeing.

TAMMY GUEST Nutrition and Health Expert MARIE BEAN Running and Motivation Expert Lisa Mills is on a mission to inspire women Marie has spent the last 10 years travelling the world – operating running tours; hosting fitness and health presentations and workshops; promoting her two successful publications – Lazy Runner and Lazy Loser; speaking at small and large corporate and professional events; coaching athletes – and still managing to run marathons on 6 continents – one to go the biggie – Antarctica.

The Entrepreneur’s Naturopath, Tammy Guest, is a degree– qualified naturopath and scientist. She is passionate about helping driven women to thrive.

Drawing from her personal journey and thousands of clients’ cases, Tammy has a process to optimise and maintain energy levels. She shares it through her book Freedom from Fatigue, talks, seminars and retreats.

AMY BAJADA Fashion and Style Expert I’m crazy about Coco, mad about Manolo’s and in love with Louboutin! My love for fashion goes beyond just the labels, it takes on a life of its own. Fashion is a feeling. It’s not about the look, it’s about how clothing makes you feel. Your armour to life. So I wanted to take others on that journey. To give them that same feeling. After all, style is a way to say who you are without having to say a word!

#awsquad

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“Escape. Experience. Enjoy.

Your adventure awaits!”

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May - Whitsundays Getaway

Nov/Dec - Secret Island

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How to feel Healthy and Happy

BY LISA MILLS

minus the guilt

A

t some point in my childhood I learnt that looking after myself was secondary to looking after everyone else’s needs.

I saw my mother always put us first. She took a full time job she didn’t really want because we needed extra income. She went without new clothes and small luxuries like a nice face cream because school fees were due or bills needed paying. She didn’t ever complain but I’m not sure she was happy. And I learned to be just the same.

In fact, I see so many women in my own age group (35­55) struggling like my mother. Women who want to ‘be there’ for everyone else, and end up missing out themselves. When they don’t acknowledge the disconnect, the easiest way to deal with the feeling of ‘missing out’ is to use food, alcohol, drugs and even shopping to mask their feelings.

For years I relied on a tub of ice cream or block of chocolate to deal with feeling overwhelmed as a mother and business woman ­I often felt guilty and selfish if thought about my own needs.

It wasn’t until I noticed my young daughter start to do the same thing when she felt lonely or upset that I knew it was time to admit I was using food instead of talking about how I was really feeling.

Did you know that guilt is actually a man–made emotion? Here are some strategies did that improve the balance between serving others and giving to ourselves:

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STRATEGY 1: THE ME ­TIME APPOINTMENT Stop telling yourself you don’t have time to do anything just for you ­it’s a lie! Simply choose to block out ONE HOUR in your week that is 100% dedicated to you.

A bath, reading a magazine, a yoga or dance class, a walk on the beach or listening to music.

Educate those in your life that this important to you and that it’s non–negotiable... especially if you have daughters!

STRATEGY 2: THE MONEY BOX STASH Buy a money box and put a little in it on a weekly basis, it all adds up. Then once a month, choose to use that money however you like a­ massage, a facial, go out for lunch, or go to the movies.

STRATEGY 3: THE WING WOMAN Enlist the help of a friend who may also be in need of some ‘me time’ and hold each other accountable.

Check in on a weekly basis and share what each other has done. Ensure you hold each other to the activities because otherwise it just becomes a conversation about how unfair it is that everyone else gets to do what they want and you don’t.

Your health, happiness and energy is directly linked to the balance between what you do for others and what you gift to yourself.

Get out a sheet of paper and list all the things you love to do, then simply start with one!

If you are waiting for permission to say yes to you, then PERMISSION GRANTED!

TRANSFORMING STRESS

into PEACE

H

ow great would it feel to easily release some of the stress in your day? Make more space for happiness; and reap some serious long­term health benefits too?

Did you know there is a strong link between stress and our country’s number one killer, heart disease?

Meditation has long been known as a top stress­busting activity yet for most of us the concept of sitting still in one spot for a long period of time feels unachievable.

But what if I told you that there is a way to find time for meditation every single day ­even multiple times a day, while still finding time for everything else?

When I posed this question at one of my recent Mindfulness workshops a participant declared

BY ERIN ASHLEY

spilling over the skin. Notice any aromas and sounds with interest, and perhaps even how the water droplets feel as they hit your tongue.”

The following week when she arrived for our workshop session, she walked straight up to me and said, “Wow, I never knew showering could be so experiential! It’s my new favourite thing to do everyday!”

“...but I’m too busy to meditate!” So I asked her how she would feel knowing that meditation was possible in just a few short minutes, plus she could do it while still doing something else.

“Sounds good to me!” was her quick response!

So here’s what I had her do: I asked her to choose an activity that had become so habitual that she didn’t really need to think about what she was doing anymore ­an activity she could do while her mind was someplace else. “I guess my mind is always on something else when I’m showering,” she offered.

“Perfect!” I said. “So tomorrow when you have your shower, make it a moving, mindful meditation shower. Imagine you’re doing what you’re doing for the very first time. Start to observe every move you make as though you have the mind of a scientist who is observing everything that’s happening. Be very curious about the way your arms move, your legs...and the whole time without any judgement about how you’re doing it. As you continue moving, notice every breath in and every breath out. Then start to bring awareness to the five senses, one by one. You might notice how the water looks as it streams from the showerhead, and then how the water droplets feel

You see, when we bring our full attention into the present moment ­ whether it’s showering, driving or even tying shoelaces, we afford ourselves an opportunity to really experience life as it’s happening in that exact moment, the now. And we actually buy ourselves more time in terms of noticing life, instead of our mind being ‘someplace else’.

Which makes common autopilot activities the perfect place to start off your mindfulness meditation journey!

So, which autopilot activity will you choose to try this out today?

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There is more to

Weightloss than you THINK

BY TAMMY GUEST

T

he old­school way of thinking about weight loss is energy in and energy out.

Unfortunately, this is a pretty outdated model. There are other things happening underneath the body’s surface that can hamper your ability to lose weight, create more energy or speed up your metabolism.

These include your thyroid, hormones, liver, gut, immunity and stress. Your thyroid balances your ability to increase and decrease your metabolism. If your thyroid is really slow, it can hamper your ability to maintain a healthy weight and optimal energy.

Your hormones can play havoc with weight loss. For example estrogen is considered toxic by your body and needs to be detoxified through your liver. If not, it’s stored in your fat cells, usually around your middle and behind. Keeping your hormones in balance is really important for healthy weight maintenance.

Your liver looks after your liver pathways and makes sure you are metabolising fats, toxins and hormones properly. Two

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of the best things you can do before embarking on a weight­ loss journey is to check your liver function and do a good cleanse to clear out the pathways.

Your gut is the first place that you absorb nutrients that are really important for your metabolism to run effectively. You need to look after your gut lining so your gut bacteria is happy and your enzymes are working efficiently to absorb all the nutrients from your food.

Immunity and sensitivities can slow or stop your metabolism.

Therefore actively avoiding your known intolerances is another way to speed up your metabolism.

Stress can lead to weight gain or loss due to your stress hormones depleting vitamins and nutrients that are needed to fire up your metabolism.

Combating stress with positive lifestyle choices can be a huge step towards your body letting go of fat.

By addressing all these different aspects, not just energy in and out — you will see your metabolism thrive.

Tammy Guest follows her own routine to ensure she spends at least 15 minutes a day in nature to decrease stress, create resilience and benefit overall energy.

Running IS FOR Everyone

BY MARIE BEAN

I

have been teaching people to run for years, it’s a great job.

However, it’s amazing the amount of people who tell me they cannot run – I believe everyone can run. It is a matter of putting one foot in front of the other and off you go.

I make it sound easy and as we know running can be quite hard, but like many things in life, we have to learn how to run and practice makes perfect.

My best tip for people who want to get into running is to start slowly; in fact run as slow as you can.

Many people take off and run way too fast and battle to get to 100 metres before they need to stop as they are finding it hard to breath … slow down!

The slower you run the further you will go. Once you can run 5km without stopping nice and slowly, only then do you need to think about increasing your pace, but you need to be a runner before you do that.

Here is my fool proof method for turning non–runners into runners.

Set out a 5km course. It should be flat and safe, with not too many road crossings.

your beginners guide to get started

Ensure your course 2.5km out and back. Now you need to set a plan for how you are going to run/walk on your course.

Here are some good ideas that you can use on day one of becoming a runner 1. Run slowly for as far as you can – then when you need to stop running, walk for one minute and then run slowly again – do this all the way.

2. Run and walk to landmarks.

You may run to one letterbox, street lamp, road sign etc and then walk to the next one; repeat this all the way.

3. Set a sports watch to zero and time your running; you

could start with one minute of slow running followed by one minute of walking all the way.

4. Count your running or walking steps; you may do 100 running steps then 100 walking steps all the way.

Decide which method suits you best and get out on your course and do it – 5km is a great distance to run or walk, so it will be a fantastic workout no matter what system you use.

After that first run/walk you can now set goals to start running further each time you go out..

So get out and go for a run and have fun.

EXTRA POINTS TO BE AWARD OF • Don’t run every day. Even if you feel good and love it.

• Running is an intense weight bearing activity and your body needs at least 48 hours to recover from each run.

• Buy running shoes that are right for your feet and running style.

You will need to get fitted for these, but it’s very important that you are running in the right shoes for you – if not then you could be running wrong and this could cause problems with your running.

• Often the feeling of fatigue when running is just from being dehydrated, so make sure you drink more.

• When you are new to running start off running really slowly.

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Feeling anxious about

BY SARAH–JANE PERRI

Anxiety

Racing heart… fear… overwhelmed… sweaty palms… worry… loneliness.

M

any experience feelings of anxiety as a normal response to life’s pressures; we are in fact programmed to react with ‘fight or flight’ to the stressors confronting us.

But It’s important to remember ‘normal anxiety’ is fleeting, while an anxiety disorder is ongoing and the feelings can last weeks or months.

So, when does this ‘normal’ reaction affect us in an ‘abnormal’ way? And what can we do to manage these feelings that we are experiencing involuntarily?

your body will influx you with emotions like uneasiness and panic. This is a significantly powerful lesson to learn; that your mind and form is fearful of not simply ‘being’ and living its true purpose. For that reason, listening to yourself and your intuitive outlooks can lessen apprehension.

Lastly, it is essential to know that you are not on your own and that there is a bright silver lining to anxiety’s cloud.

For some people, the first step in relieving anxiety is to acknowledge when thoughts are becoming irrational and excessive.

Learning to recognise feelings of uneasiness and false truths crowding the mind can assist sufferers immeasurably in learning to cope.

Becoming aware of what is happening within the psyche and body, identifying the tricks that the ego is attempting to play; and observing thought processes are all tools to assist in wresting back control.

Particular personality types are more anxiety prone. Highly creative, sensitive, empathic, and ‘individual’ people seem to experience the world in a heightened emotional way.

For others, their body acts strongly in response to their cognizance and accordingly may have superior physical reactions, including pain.

It is imperative to learn how to protect yourself from your own thoughts, to ensure that you are not your own worst enemy and not in a constant state of overstimulation.

Engaging in yoga and meditation can assist in visualising the path to true self. When you are in touch with your truth, your anxiety may diminish and your mind silence. Consequently, when you are out of alignment with your soul,

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OTHER WAYS TO COMBAT ANXIETY • Communicating • Read a soul feeding book • Keep a gratitude diary • Take a bath before bedtime • Connect with nature • Listen to a relaxing playlist

It allows us to reflect on our being and ensure that we are staying true to our authenticity and following our soul’s purposeful path; by observing our mind and listening carefully to our body’s message.

If you or a loved one are suffering from anxiety, please click here for extra resources

Box

YOURSELF to better Health

BY BIANCA BALLINGER

W

hen it comes to results based training, boxing is one of the most efficient forms of cardiovascular fitness out there and when you are juggling life, children and work, maximum results in a minimum time frame is a must!

As busy women, we need to get in and get out – knowing that we have maximised calorie expenditure, challenged our body and had fun along the way!

With a wide range of benefits including increased strength, core stability, endurance and coordination, boxing is one of the best forms of exercise for women because it not only gets us in tip top shape but it also sharpens the reflexes, relieves stress and can even provide us with some confidence to physically protect ourselves.

A great way to enjoy boxing is with a partner or in a group fitness environment where energy and accountability is high.

The most commonly used punches are the

jab, cross and upper–Cut and these have you working up a sweat within seconds.

Even better, if you use these three punches in intervals with strength and body weight exercises in between, you will be engaged in a full body workout that targets all of your major muscle groups.

Some technique points to remember: Prevent wrist/joint injury by strapping your wrists or wearing gloves with wrist support.

Split your stance – Right handed – Stand left foot forward and right foot back (opposite if you are left handed).

Keep your core locked on, stay up on the ball of the back foot and keep a slight bend in your knees to allow natural trunk rotation.

Keep your shoulders down from your ears to avoid overloading the upper traps/neck strain.

Control your punches and aim for correct technique, quality over quantity!

Have fun and remember to breathe through your punchwork!

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BY AMY BAJADA

nsit ioningFROM TraOUTFITS

SUMMER TO AUTUMN As hard and sad as it is to believe, summer has come to an end. There is no better time to grab a girlfriend, a glass of wine, a full length mirror, and begin cleansing your closet in preparation for the change of season.

Just like cleansing your body, cleaning our closet can rid us of unwanted build up. Not to mention saving us time and energy when putting a look together.

Sure, with the current temperatures, it seems like summer will hang around longer than the calendar suggests but soon enough there will be a chill in the air, and we’ll be wondering where we stashed our winter woolies.

Here are a few tips that may assist with making this transition easy; Jumpsuits are now the ‘go–to’ piece and certainly is the best substitute for an LBD during this period.

Dust off those blazers: opt for a lightweight structured piece to throw on for a night out as the sun goes down and the air cools.

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Look for articles of clothing that may be summer styles, but yet are made with a heavier fabric.

And let’s not forget the shoes – open toe boots are always a staple piece during transition from warmer to cooler weather.

The cooler the weather, the more options for layers.

Layering can be fun, but most importantly, is quite practical during seasonal transition periods. It allows you to be prepared for a wider range of temperatures during these times.

All seasons have the opportunity to bring with it some fun when it comes to styling … so have fun with it, and bring on autumn!

e in z a g a m n e m o w e iv t c a #

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THE ORGANIC TRAINER | Trainer Starter Pack RRP $69.95 www.theorganictrainer.com #activemagwin NO LIMITS | Keyring – Glory RRP $25.00 www.nolimits.net.au NO LIMITS | Bracelet – Tri Rope RRP $38.00 www.nolimits.net.au LAZY RUNNER | Lazy Loser #activemagwin RRP $25.00 www.lazyrunner.com #activemagwin LAZY RUNNER | Lazy Runner RRP $25.00 www.lazyrunner.com #activemagwin

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