IN FORM & ON POINT. Keep your form in check and your òø÷Ĥ÷òñóòìñ÷ìññèúöèäöòñ æòðóõèööìòñéõòðSKINS. Êùäìïäåïèñòúä÷÷ëèìæòñìææòðäø or on skins.net
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On the cover
26 #fitspo 2.0 How to make it work for you 54 8 moves for a killer bod Results? You betcha! 60 12-page special: Run hot! Smash injury, beat goals, stay motivated + Laura Henshaw’s get-started running guide 74 A week’s worth of healthy dinners, sorted Get in our belly! 82 Hello, glow! We’ve got the recipe for happy skin 110 The best sports bra for every shape Tried and tested 130 Feel better in 5 Easy pick-meups to try today
FIND US ON
Quick hits The latest health news and trends at your fingertips 24 Slay the overwhelm From making goals happen to a minimalist wardrobe 26 Fresh #fitspo The new rules for a healthier take on social media 28 10 ways to make happiness a habit Be the most joyful woman in the room
Use your words Author Amy Molloy guides us in journalling as therapy 34 Mindfulness... but not as you know it Makeover your chill routine 36 What’s your #lifemotto? Modern pentathlete Chloe Esposito knows that pressure makes diamonds 37 Month of mantras Mini hits of inspo
90 94 96
Your week on a plate Healthy dinners from Monday to Sunday Chew on this This teeth-friendly menu will have your dentist sending you the clap emoji Happy skin from within Delish low-chemical eats from ‘the eczema nutritionist’ Karen Fischer The big breakfast debate Are you for or against a meal first thing? We asked the experts to weigh in Let’s do lunch Sambo, you’re sacked! Enter these low-carb options The best al desko snacks Try these clever pairings when you’re slammed Food focus: papaya It may remind you of lazing poolside, but this tropical fruit packs a nutritional punch
40 Switch on Meet AMCK Fit, a workout for mind, body and soul 44 Row like a pro It’s the new spin 46 Rise & shine! Get your fit on first thing with this quickie workout 50 Fit for the job We speak to four babes killing it in fitness-based gigs 54 Rev your results The kettlebell workout to get your best bod in eight awesome moves 58 Gear up New sporting buys to try
60 She runs (and you can, too) Cover star and KIC founder Laura Henshaw on finding your running mojo 62 Rookie rules Expert advice for swerving newbie runner’s mistakes 64 Hot shoe shuffle The key to success could be in mixing up your trainers 66 Run strong This smart workout will get you in top form, pronto 68 Faster, further We called in the experts to devise tailored run plans, from your first 5K to a half marathon 70 Race ready How to prep like a pro
100 Beauty smarts Take a deep dive into the science behind the labels 104 Style your stride From tights-andtreads combos to cute cover-ups 108 H2Glow! Hydrating skin buys 110 Bye-bye, bounce We road-test the best sports bras for your girls 112 Style files New prettifying products
116 Take a (micro) break Seven Aussie active getaways to reset your life 120 On the move Inspo for your next trip 122 Desert dreaming We visit Peru’s incredible oasis, Huacachina
126 Paws for thought Our fluffy friends have a lot to teach us about life 128 Zen zone Chill buys we love
Ed’s letter Trending now The hottest stories on womensfitness.com.au 130 Fit-girl hacks Five-minute upgrades
Photography Trent van der Jagt Art direction Brooke Lyons Styling Jess Pecoraro Hair & Make-up Sarah Damichi/DLM Model Laura Henshaw Laura wears Cotton On Body crop top, $29.95, and leggings, $39.95, cottonon.com; Lululemon jacket, $89, lululemon.com.au; Adidas Ultraboost ST shoes, $260, adidas.com.au; Fitbit Flex 2 bangle, $149.95, ﬁtbit.com
Expert panel Meet the pros lending their expertise to our pages...
What’s the best piece of advice your mother gave you? “Believe in yourself”
Libby Babet personal trainer
Kate Wood chiropractor
Dr Claudia Lee general practitioner
Brad McIntosh physiotherapist
Caitlin Reid dietitian
Belinda Kirkpatrick naturopath
Blake Worrall-Thompson PT and wellness coach
Kate Kendall yoga instructor
Yolande Herring kinesiologist
Mary Hoang psychologist
Steph Prem Pilates instructor
Bec Tippett reader ambassador
“Don’t touch your face unless you’re cleaning it”
EDITOR Penny Carroll ART DIRECTOR Brooke Lyons
“The toug hest times will be the making of you”
DESIGNER Cynthia Lau UBEDITOR ebecca Hanley
“Patience is key”
FASHION EDITOR Jess Pecoraro
“Apply sunscreen daily” “Love yourself unconditionally”
EAUTY WRITER onstantina Demos DIGITAL CONTENT M Odette Barry I I
COORDINATOR Tess Mol
“To choose a career you love luckily that’s orked out pretty well!”
NATIONAL ADVERTISING MANA Carla D’Agrosa, 0415 096 252, email@example.com PRODUCTION MANAGER Ian Scott FINANCIAL CONTROLLER Stuart Harle DIRECTOR Jim Flynn
“Run your own race – don’t focus on what others are doing”
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when you welcome challenges, seeing them as stepping stones rather than setbacks. It’s crucial not just for getting through the first 10, 20 or even 30 minutes of pure pain when you run, but for scoring goals in any area of life. Reckon you’re not experienced enough for that cool job? Why not apply anyway and see. Terrified of public speaking? Practice makes perfect. After talking with Laura, I was buzzing with motivation to get running on the reg – flip to page 60 and you’ll see what I mean. She’s shared some totally doable advice on making running a habit, from how to build up your distance to getting your breathing right (so you don’t end up a soggy tomato like me) and outsmarting those days when you just don’t feel like it. Hang around for loads more expert running tips, training plans and goal-
smashing inspo in this month’s WF Run Club special – I challenge anyone to read it and not want to take their sneakers for a spin! See you on the road. Enjoy the issue!
Penny Carroll, Editor Follow me: penny.carroll Follow WF: womensfitnessmag
This month I’m loving…
Spotting this epic collection of WF mags on Instagram. Um, wow, @4kazam!
Keeping fit at home thanks to classes on aliveyogi.com and the Zova app.
The loaded sweet potato fries on page 75 of this issue. So easy and so good!
PHOTOGRAPHY TRENT VAN DER JAGT
WHEN IT COMES TO EXERCISE, IT DOESN’T GET MUCH EASIER THAN RUNNING. You + shoes + the great outdoors = one feel-good sweat sesh. That is, if you can survive the first 10 minutes. Can someone please tell me whyyyy the human body has to put up a fight worthy of a Real Housewives finale when it first starts running, only to magically reboot around the 1km mark? Recently, I was so keen for a run that I charged out at top pace, enjoying the wind in my hair and the freedom of the open road. Moments later I was doubled over with the stitch that wouldn’t quit. The next time I hit the track I was smart about it – I took it slow and steady, determined to rack up some decent Ks, but it took approximately five minutes of solid jogging for me to nail an impersonation of a ripe tomato. Given these unfortunate events, it’d be easy to hang up my sneaks, slide back into my yoga gear and tell myself I’m just not cut out for running after all… But then I had a chat with this month’s cover star, Laura Henshaw. The model and founder of online fitness program KICgirls.com is a committed runner – she laces up her joggers at least five times a week and guides the women in her program to achieve distances they never thought possible – but there was a time when Laura didn’t think running was her thing either. What got her over the line? Deciding that she wanted to give it a shot anyway. It may sound like nothing, but that simple decision is EVERYTHING. Psychologists call it a growth mindset –
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NEWSFLASH! YOU DON’T NEED TO BE A HIPPIE TO LOVE A LITTLE NAMASTE ACTION. HEAD ONLINE TO MEET THE DUO WHO WANT TO BRING YOGA TO EVERYONE.
Pho-style beef and herb rice paper rolls make a fresh and healthy meal – and they get the tick of approval from some top athletes. Grab the recipe online! @have_courage_and_be_kind__
WINNING! Congrats, @have_courage_and_ be_kind__, you’ve won a pair of 2XU Bonded Mid-Rise Tights, $155, and XCTRL Evolve Crop, $100. The compression tech will help boost your workout performance and recovery. Find out more at 2xu.com/au.
WHY YOU REALLY NEED THAT BREAK… Studies have found that sitting for too long can play a direct role in an early death – #yikes. Find out how to break up your daily grind for ultimate health.
LIKE US facebook.com/womensfitnessaustralia FOLLOW US @womensfitnessmag LISTEN TO US on Spotify – search for womensfitnessau 14
WORDS TESS MOL PHOTOGRAPHY THINKSTOCK
YOGA FOR ALL
They see me (rice paper) rollin’
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LiveFIT SQUAD GOALS Feel like life is so hectic that you hardly ever have time to hang out with your besties anymore? We hear you. In fact, a huge 66 per cent of Australian women say they don’t spend enough time with their friends, according to new research by Groupon. And 59 per cent wish they could see their mates once a week or more, but have a hard time making it happen. If you’re keen to reconnect with your BFF, suggest a weekly activity that’ll help you reach your #ﬁtgoals together… 1 SWEAT IT OUT There’s nothing like a ﬁt date followed by a chat fest over smoothies to rekindle a friendship.
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY GETTY IMAGES
2 HAVE A HEALTHY NIGHT IN Get together once a week to try out some new recipes. It beats blowing a wad of cash on a greasy pub meal! 3 WALK HOME FROM WORK If you work and live in the same areas, commit to strolling home together. The combination of exercising and socialising will leave you feeling pumped at the end of each day.
HITS Enjoy a healthy body and mind with the latest in good living
You know when you’re pushing yourself to the max during your workout and you feel like you’ve been going for 20 minutes, but then you realise it’s only been five? That annoying brain freeze is legit and has been scientifically proven by researchers at Plymouth Marjon University in the UK. When 12 fit adults were asked to estimate how long they’d been exercising during intense cycling and rowing sessions, they were fairly accurate at guessing when they were a quarter of the way and halfway through the workout. But as the session wore on, they started to overestimate how much time had passed. The takeaway? If you need to keep yourself honest when you work out, make sure you wear a watch!
Spoil your mum
Thoughtful gift ideas for your number one lady
DONATE IN HER NAME Fund breast cancer research at breastcancertrials.org.au
LET HER SHINE Swarovski Generation Pendant, $129, swarovski.com @womensfitnessmag
THE GIFT OF ‘ME TIME’ Aktivaal yoga box, $240, aktivaal.com.au
Three running apps that stand out from the pack
Try this… Easy overnight oats Makes 1 jar You’ll need… cup almond or coconut milk cup rolled oats cup yoghurt (optional) 1 tsp chia seeds mashed banana (optional) dried fruit, nuts, seeds, shredded nut and/or cinnamon (to serve) milk, oats, yoghurt, chia seeds and in a jar and stir well. Refrigerate for ﬁve hours. Add toppings and serve.
FOOTPATH ROUTE PLANNER ($1.49, iTunes) Trace a rough outline of your intended route and the app will map it out for you on roads and trails. ROCKMYRUN (free, iTunes & Google Play) Body Driven Music technology automatically adjusts your playlist to sync with your steps and give your motivation a boost. KITESTRING (free, kitestring.io) Text Kitestring before you head out for a run and the app will check up on you at a designated time. If you don’t respond, your emergency contact will be alerted.
Cold nose? Calm down Average marathon time for Aussie women in 2016, versus 3:33:59 in 2000. Yep, we’re getting slower!
Want to refuel naturally? We love the pea-based Vital Protein, which is packed with all 18 amino acids, less than 420kJs per serve, and comes in three delish ﬂavours. From $36, vitalgreens.com
When you’re feeling stressed, you might notice that your palms are sweaty, your heartbeat is faster, your muscles are tense and you have butterﬂies in your stomach. But did you ever think to check the temperature of your nose? Researchers at the University of Nottingham measured study participants’ physiological responses during a visual-motor task and discovered that the temperature of their noses decreased as their workload increased. This unexpected efect is likely due to a change in our breathing rate that afects our facial temperature when we’re fully focused on a task, but it could also be that the blood literally drains from our face and goes to our brain when we need it most. So if your schnozz is getting frosty and you need to calm down, try deep breathing or a quick Tabata sesh to release endorphins and slash stress.
Sign up, show up and sweat it out at one of these coming-soon events
SCROLL TO @kaisafit With a Masters in exercise science, Kaisa Keranen knows her stuf. She delivers the goods on Insta with workout videos that will make you want to move.
PRESS PLAY GirlsGoneStrong.com A team of kick-ass female coaches and ﬁtness professionals empower women to get strong with free online videos, info-packed handbooks and articles, as well as a paid training program.
TREAT YOUR EARS Nutrition Diva podcast What are the most nutritious foods for your money? Is non-stick cookware safe? Nutrition Diva Monica Reinagel kindly answers all of your probing food questions.
Humpty Dumpty Balmoral Burn, NSW Face the obstacles on the infamous Hill of Hurt in Sydney’s Mosman to raise money for essential medical equipment in children’s hospitals and health services all around the country. humpty.com.au
True Grit Sydney, NSW Yawning over your same-same run route? Test your mental and physical strength on True Grit’s military-style obstacle course. Choose between the 10km course with 30 obstacles and the 5km course with 17 obstacles. truegrit.com.au
ADD TO SHELF 128 Recipes That Saved My Life... Or At Least My Dinner by Bridget Davis (New Holland, $35) From a coconut chia breakfast bowl to a bang bang chicken salad, professional chef Bridget Davis’ healthy recipes will impress even the fussiest mouths at your table.
Oxfam Trailwalker Brisbane, Qld
Run one of the ﬂattest and fastest 10km courses in Australia, starting and ﬁnishing in Launceston’s stunning City Park. Don’t fancy running the whole shebang? There’s also a 5km race and a 2km kids’ run. tasmanianrunningfestival.com.au
Grab a few friends and tackle the epic 100km (over 48 hours) or 55km (over 24 hours) walk through Brisbane’s D’Aguilar National Park to raise funds for people living in poverty around the world. trailwalker.oxfam.org.au
Tasmanian Running Festival, Tas
The Tan Ultra, Vic
Tower Trail Run, SA
Run one or multiple loops of Melbourne’s renowned Tan Track to complete the 4km, 12km, 21km, 42km, 50km or 100km distance. Your eforts will go towards raising funds for young people living with cancer. trailsplus.com.au
Take in an eyefull of Mount Gambier’s stunning scenery, including beautiful Blue Lake and the craters of dormant volcanoes, as you run the 10km, 21km, 42km or 56km course of trails. facebook.com/towertrailrun
With the Australian women’s cricket and soccer teams going strong and both AFL and NRL leagues up and running, women’s sport is finally starting to get the attention it deserves. But according to Deakin University coaching lecturers Dr Julia Walsh and Dr Fraser Carson, more female coaches are needed at the elite level. “There still seems to be little support to steer women to become involved in the coaching side,” says Dr Carson. If you’d like to pursue a coaching career, Dr Walsh has some tips: “Engage a mentor who supports you, lends experience, listens and helps with career planning,” she says. “Don’t underestimate the role of men prepared to champion women in sport. Get relevant experience so you’re work-ready, and then put yourself out there. You don’t need to tick every box when considering a coaching job because some things are learnt on the job.”
One for your brain
Here’s some good news if you enjoy a glass of wine to wind down: it could clear your brain of toxins. Research by the University of Rochester Medical Center in New York suggests that a moderate alcohol intake – the equivalent of 2.5 standard drinks per day – could increase the functioning of the glymphatic system, which is responsible for
removing brain waste. Moderate drinking was also found to reduce brain inflammation. But before you pour yourself another glass, take note: high alcohol exposure impaired glymphatic function and inflamed the brain. It also had a negative impact on cognitive functioning and motor skills. Looks like yet another case of less is more…
Fantastic fung hi
Keeping your mind sharp is as easy as eating your mushies. A study published in Food Chemistry found that mushrooms are the highest dietary source of two antioxidants – ergothioneine and glutathione – that could help fight ageing and keep diseases such as Alzheimer’s and Parkinson’s at bay. Porcinis have the highest concentration of these compounds. 21
Will you be ﬁt and healthy in 2023? Well, a report by market research company IBISWorld found that the average Aussie will eat more fruits and vegetables, drink less alcohol and spend less money on tobacco over the next ﬁve years. Go us! But despite these positive changes, obesity rates are expected to continue to rise because levels of physical activity and participation in organised sport will likely drop. Here are three ways you can turn activity into a habit and help stop this trend in its tracks: ■ MIX IT UP: Running the same loop every morning might seem fun at ﬁrst, but it’ll soon turn into a mega yawnfest. Vary your activities – ﬁtness classes, running with a friend, a HIIT sesh in your living room – to keep your motivation up. ■ PUT IT IN YOUR DIARY: Plan all your workouts for the upcoming month and put them in your phone’s calendar. Set alarms for each evening to remind you of what you’re doing the next day. ■ STICK TO IT: If you can stick to your ﬁtness plan for three months, it should become a habit. (Don’t get discouraged if it takes a bit longer!)
Peanuts make you shudder with fear? You’re not alone. Australia has one of the highest food allergy rates in the developed world, with more than 650,000 Aussies already diagnosed and one in 10 babies born today set to develop a potentially life-threatening allergy. It’s important to recognise the signs of a severe reaction, including diiculty breathing, swelling of
Abs-olutely no more back pain
If you’re a runner and you’ve come to accept chronic back pain as a necessary evil, here’s some life-changing news: your deep core muscles (or lack thereof) are probably to blame… but there’s an easy ﬁx! A study published in The Journal of Biomechanics found that runners with weak deep core muscles are more likely to develop lower back pain because their superﬁcial ab muscles are forced to do the brunt of the work, increasing the load on their spine. So how can you target your deep core to eliminate pain and become a better runner? Try these exercises:
■ QUADRUPED: Get down on all fours, then engage your core and extend your right arm and left leg simultaneously until they form a straight line with your back. Release and repeat on the other side. ■ SIDE PLANK: Lie on your side with your weight resting on your elbow. Engage your core and lift your hips until they form a straight line with your shoulders and legs. Hold for 15 seconds and release. ■ PLANK ON A BOSU BALL: Get into plank with your feet on a BOSU ball. Hold for 30 seconds and release.
the tongue and throat, diiculty talking, wheeze or persistent cough, dizziness or collapse, and paleness or ﬂoppiness (in children). If someone is having an allergic reaction, get them to lay ﬂat or sit, administer their adrenaline autoinjector if available, and call 000. Get more allergy advice at foodallergyaware.com.au
COMPILED BY SABRINA ROGERS-ANDERSON PHOTOGRAPHY GETTY IMAGES, THINKSTOCK, TONY MCDONOUGH/OXFAM AUS
overwhelm A packed to-do list, no time to exercise and nothing to wear? Aargh! Stay calm – we’ve got your back
YOUR TO-DO LIST IS SCARY LONG A list helps to declutter your mind by dumping everything onto paper. But when your tasks run to three pages, it can make your mind boggle even harder. So, where to begin? SLAY IT: Cut to the chase of what you really need to get done with this 100-yearold productivity tip from the late Ivy Lee, a US public relations pioneer. Designed for business, it’ll work on your out-of-control personal to-do list too, by slashing it to six key items. Here’s how: 1. At the end of the day, write down the six most essential tasks that you need to tick of the following day. 2. Next up, prioritise your six items in order of importance. 3. Tomorrow, concentrate only on the ﬁrst task on your list and ﬁnish that before moving on to the next chore. 4. Approach the rest of your list in the same way. At the end of the day, move any unﬁnished jobs to a new list of six tasks for the following day. 5. Give yourself a big pat on the back for getting stuf done, and repeat! With this solution, you can still brain dump everything that you need to get done onto paper, but keep your daily to-do list to just six items to avoid getting completely overwhelmed. 24
YOU’VE SKIPPED A FEW TOO MANY GYM SESSIONS Who hasn’t fallen of this wagon before? One minute you’ve skipped a few mornings, the next, it’s been six weeks between Body Barre classes. “When life feels overwhelming and exercise feels like the last thing you want to do, that’s probably when you need it most!” says WF PT Libby Babet. Dammit, she’s right. SLAY IT: Nudge yourself back into action by switching things up a bit, starting with swapping the word “exercise” for “movement”, says Babet. Take a 30-minute walk in the morning and evening, and tick! You’ve been on the move for an hour. Or, you could bump it up to the ‘100 reps a day’ challenge. This means knocking out 100 reps of any one exercise each day (not necessarily all at once), such as 100 squats, 100 push-ups, 100 crunches, 100 high-knees, 100 skips, 100 star jumps or 100 prone rows. Pick anything that’s easy to do at home, then choose another move the next day, and keep going! Exercising with friends is more inspiring than going it alone, so ﬁnd a squad, such as a bootcamp or an online community, to keep movement fun, suggests Babet. And it’s always a good idea to try something you’ve never done before. Give yoga a go, sign up for The Jungle Body or try hip hop dance. “Anything that blasts stress and gets you smiling at the same time,” says Babet.
YOUR WARDROBE IS FULL, BUT THERE’S NOTHING TO WEAR You’ve got a dozen black skirts, but you can’t ﬁnd the right one and you need it RIGHT NOW! There is a way to start your day with less stress, but be prepared for some tough love on the wardrobe front.
SLAY IT: Say hello to the slimmed-down 10-item wardrobe. Yep, you read that right, having just 10 key pieces is the secret to a less-stressed, better-dressed you, promises Jennifer L Scott, author of Lessons from Madame Chic: 20 Stylish Secrets I Learned While Living in Paris (HarperCollins, $24.99). “It may seem counterintuitive, but the 10-item wardrobe easily solves the ‘I have nothing to wear’ problem,” says Scott. “More choice provides more confusion, but a well-curated capsule wardrobe leaves very little choice, making it easier to get dressed every morning.” Start by going through every item in your wardrobe, deciding to keep it or donate it. “Store away the out-of-season clothes, then choose 10 core items from what’s left,” she says. The 10 core items will include dresses, skirts, tops and pants but you can keep some ‘extras’ to bring it all together (phew). Think T-shirts, @womensfitnessau
WORDS CARMEL SPARKE PHOTOGRAPHY THINKSTOCK
SOME DAYS IT’S NOT JUST THE WARDROBE THAT NEEDS A MASSIVE DECLUTTER – IT’S LIFE! We’ve all experienced those times when we’re under the pump to get too much stuf done in too few hours. The result? One over-stressed, burned-out bunny. Slay that feeling of overwhelm with these simple ideas from experts. They’ll help you get back on track with ﬁtness, crack on with your paperwork, and even sort out that overﬂowing wardrobe…
Take a moment (or five!) When overwhelm strikes, try these tips from psychologist Carly Leverington jumpers, coats, special occasion dresses, shoes and accessories. “Just jump right in and begin. It will feel awkward at first, but most people who do the 10-item wardrobe say that they could never go back to their old way of dressing, shopping and storing clothes,” Scott says.
YOUR PAPERWORK IS A MESS AND NOW IT’S PILING UP Some like to procrastabake, others scroll Insta. But there are lots of better ways to get around nasty jobs like your brimming in-tray or email inbox. SLAY IT: Try the five-second rule, the answer to procrastination devised and written about by CNN reporter Mel Robbins. When faced with something you don’t want to do (but need to) the idea is to act within five seconds.
“If you have an impulse to act on a goal, you must physically move within five seconds or your brain will kill the idea,” she says on her website, melrobbins.com. By acting immediately, you tap into the prefrontal cortex, or that part of your brain that makes instinctive decisions, before you can come up with a multitude of reasons not to do your paperwork. Another approach is to give yourself a set amount of time to tackle an annoying task, says psychologist Carly Leverington. Motivation to do your tax return isn’t going to arrive all by itself, she says. “It can be helpful to give yourself a set period of time to do something, such as ‘I’ll give myself 30 minutes to clean out my wardrobe, and then I’ll stop’,” she tips. “It’s often not until we start doing something that motivation shows up.” Hopefully, once you start you’ll be on a roll, and you won’t want to stop when time’s up. Mission accomplished!
■ Acknowledge your emotions, letting yourself know it’s understandable to feel like this. ■ Write
it all down. What seems enormous in our minds can appear less threatening when written down. Prioritise what needs to be done first. Sometimes it’s best to start with a task you find easy, to build momentum. ■
for help and try not to assume others know you’re feeling overwhelmed and stressed.
TYPE #FITSPO INTO INSTAGRAM and you’ll find more than 53 million posts (and counting!) of beautiful, strong bodies and messages aimed at inspiring a healthier, leaner, fitter you. Whether it’s a set of rippling abs, an idyllic beach run or a buddha bowl of nourishing goodness, plenty of us have been prompted to exercise more and make healthier food choices thanks to the hashtag, so it can only be a good thing, right? Actually, experts are warning there’s a downside to your regular scroll sessions – mainly, that feasting on an overload of ‘perfect’ bodies can leave us feeling a little less-than in comparison. But that doesn’t mean you have to quit social media altogether – fitspo is already evolving for the better. If you could do with a little more balance in your feed, scroll on for the facts on fitspo and how it’s becoming a force for good.
Wind up feeling down every time you go for a scroll? Introducing the new (improved!) way to enjoy social media
LiveFIT #FITSPOFACTS It’s hard not to compare our own bodies to what we see on our feeds, even when we know the angles are carefully chosen, the pics retouched and the girls are models. “Unfortunately, as a general trend, research is showing that ﬁtspo is leading to more unhealthy behaviours,” conﬁrms psychologist Ashleigh Olive, from the Centre for Integrative Health in Brisbane. One of these studies, from Flinders University, found that a group of women who looked at ﬁtspo images were left feeling more dissatisﬁed with their bodies and in a lower mood than those who spent the same time looking at travel images. Young women – and men – can become obsessed with diet and exercise and feel inadequate when they fall short of the images they admire, says Olive. Signs your relationship with ﬁtspo is becoming unhelpful include making dramatic changes to your eating or exercising patterns, or feeling bad when you look at certain Insta pictures. If that sounds familiar, “It may be time to step back and consider unfollowing some accounts,” Olive says. “And try a little self-compassion – be kind to yourself and accept that we all have imperfections. Try to remember there’s more to you than how you look. Practising self-compassion makes people more satisﬁed with their bodies.”
#KEEPITREAL Taking a closer look at who you follow is the ﬁrst step towards a healthier online diet
conﬁdence” images for 2018. Yep, #ﬁtspo is changing, and, happily, acknowledging that there’s more to a healthy body and a happy life than a sculpted sixpack. Late last year, podiatrist, running coach and personal trainer Odette Blacklock (@odetteblacklock) hit out at the ﬁtspo stars who don’t practice the healthy, ﬁt lifestyles they preach, nor have the expertise to guide others. Blacklock reckons it’s time for Insta stars who push ﬁtspo to walk the walk and not just post pretty pictures of their toned bodies. The 33-year-old says her life was transformed by becoming ﬁtter and healthier and she wants to share her knowledge to help others experience the same joys. “I do want to feel attractive, but I also want people to know that’s come from working on my physical health, my physical ﬁtness, my mental ﬁtness and that you can do it too,” she explains. “These are some of the small changes I’ve applied to my life that you might like to apply to your life. I get inspired when I hear from people who have been helped by these changes.” Blacklock says inﬂuencers are realising they need to bring something to the table that will genuinely help people, otherwise their followers will leave. “It’s kind of changing and it’s awesome to see, because that is what you want for the general public,” she says. “You want to see them following the people who are putting in the work and not injuring them, or wasting their time or money.”
WORDS CARMEL SPARKE PHOTOGRAPHY GETTY IMAGES
“In order to have a more positive impact, fitspo images need to focus on engaging in exercise rather than selfies” – and those who are committed to keeping it real are the ones who deserve your follow. Think big-name inﬂuencers who’ve been showing their followers what really goes on behind the ﬁlters: Fit Body Guides creator Anna Victoria (@annavictoria) caused a stir by posting pics of her ‘Instagram booty’ beside her – gasp! – less rounded ‘real-life booty’ taken at a less ﬂattering angle. Meanwhile, Gold Coast PT Emily Skye (@emilyskyeﬁt) – with more than 2 million followers – posted snaps of her cellulite while pregnant and loose belly skin post-bub. And Kayla Itsines (@kayla_ itsines) predicts more real talk and “body
#MAKEAMOVE If the standard ﬁtspo shots aren’t doing it for you anymore, maybe ﬁtness campaigns featuring all body sizes and shapes will be more inspiring. Aussie researchers recently found that social media content focused on the beneﬁts of exercising is better at encouraging women to be active than traditional ﬁtspo posts. “Research across the world has examined the content of ﬁtspo images and consistently ﬁnds that it portrays a thin and ﬁt ideal that’s extremely diicult to obtain,” says Dr Ivanka Prichard, senior lecturer in health and exercise sciences at Flinders
SCREEN TIME Follow Dr Prichard’s tips to get savvier with your socials Try to only follow people who make you feel positive about yourself. If you ﬁnd some images or accounts have a negative impact, hit unfollow. Recognise the time and efort that inﬂuencers put into their images. It’s their day job and it’s not realistic for everyone. Do your research and tap follow on people with qualiﬁcations in health and ﬁtness. Ask yourself whether the image you’re looking at might have been altered in any way. Instead of comparing, focus on what your body can do and how it feels, not how it looks!
University. She’s been involved in a study comparing government campaigns featuring a broad variety of women enjoying exercise – for example, #thisgirlcan and #jointhemovement – with typical ﬁtspo images. Among young women, viewing the campaign images resulted in greater appearance satisfaction and more incentive to exercise than typical ﬁtspo pictures. “This suggests that in order to have a more positive impact, images need to focus more on functional body movement – that is, actually engaging in exercise rather than selﬁes,” says Dr Prichard. “They need to display a wide variety of body shapes and sizes, and promote exercise for health, ﬁtness, and enjoyment.” Blacklock agrees that we can all make choices about what we view on social media – and it’s best to choose a wholesome diet over fast food. “You can’t feed yourself junk images,” she says. “Just as you can’t feed yourself junk food, people also have to take responsibility for what’s going into their eyes, their ears and their mouth.”
committed to bringing ’re we – ag sm es tn sfi en m Insta @wo Don’t forget to follow us on us. you a feel-good feed every day. Use #WFLoves to share your active journey with womensfitness.com.au
10 ways to make
happiness a habit Get those good vibes flowing by practising some simple steps every day
HAPPINESS IS AN INSIDE JOB, RIGHT? It’s true: research suggests while genetics and environmental factors play a part in our happiness set point, we have the power to control at least 50 per cent of our daily contentedness, so it pays to put some conscious efort into feeling good. Before you rush of to buy a lotto ticket, know this: studies have found that the things we tend to think will make us happy, such as a cash windfall or a big promotion, don’t deliver long-term joy. Instead, it’s the small, everyday things that help us feel positive about life. “Positivity afects everything, from how quickly we recover from an operation to how long we live. The positive among us live roughly a decade longer,” says Rachel Kelly, author of Walking on Sunshine (Short Books, $24.99), which she wrote to share the strategies that helped keep her upbeat after overcoming depression. So, if you want more happiness in your world, make it a habit with these tried-and-tested tips.
TURN NEGATIVES INTO POSITIVES
Work on becoming aware of your negative thoughts and challenge them, as many are false assumptions, Kelly says. And if the thought still won’t go away? Breathe in, accepting the thought. When you breathe out, ﬁnd a more positive way of viewing it. For example, if you think your job interview will go badly, tell yourself it’s just natural nerves to help keep you sharp.
LOOK FOR THE GOOD THINGS
Try the ‘three good things’ exercise to put your mind on a positivity bias. As you wind down for the night, think of three
positive things that happened that day. The more detailed you can be, the better. Reﬂect on each one and how it made you feel – it’ll extend the joy you experienced even longer.
“Sunshine, a workout and the ﬁrst sip of a really “Snuggling on the great cofee.” couch on a rainy day with a cofee and a good book.”
“The feeling of a good night’s sleep in crisp, fresh sheets.”
BRIGHTEN UP YOUR HOME
“We spend on average eight hours a day at home, yet psychologists have found many of us don’t ﬁnd our home environment restful,” says Kelly. She suggests using indoor plants to bring a calming sense of outdoors to your home. “Or, ﬁll your home with colourful pictures,” she suggests. “I ﬁnd photos of family and friends help rescue me from my own concerns and evoke treasured memories.”
FIND EXERCISE YOU ENJOY
There’s no doubt that a good sweat sesh will give you a mood boost, which is a pretty good reason to get moving every day. But instead of focusing on what to do to lose weight or get ﬁt, take the ‘should’ out of exercise and ﬁnd an exhilarating workout that you look forward to. Think dancing, cycling or training for an event – do something that sparks joy for you.
Team WF share their favourite happiness fixes
Even if everyone around you is getting worked up about something, stay calm. “Don’t join in with a general sense of alarm,” says Kelly. Next time something goes wrong in your life, avoid the trap of thinking, ‘Oh great, of course something else has gone wrong,’ and seeing it as part of a pattern. Instead, recognise it for what it is – a minor problem, in the grand scheme of things.
“Picking up my daughter from day care – her little face when she sees us!”
“Nothing makes my heart ﬂutter more than holding a purring kitten in my arms.”
“That ﬁrst cup of tea in the morning, long phone chats with my besties and ocean swims.”
It’s pretty easy to replace things when they break, but consider trying to ﬁx them instead. Why? You’ll score a powerful sense of satisfaction from making something useful again. If you’re not sure how to best ﬁx the chip on your fave mug or sew a button back on your coat, look up repaircafe.org to ﬁnd free handy help in your area.
When you have a diicult day ahead, it can be hard to feel upbeat. But if you aim to have a good start regardless, you can go into your tough schedule with a calm and positive state of mind. Take some slow breaths to wake up, and reﬂect on how you’re feeling. “Our waking thoughts allow us to observe what’s risen to the surface overnight,” Kelly says. Try doing some yoga to gently stretch your body. Then go outside and let the sun’s rays give you a dose of mood-boosting vitamin D while you soak up the fresh air.
WATCH YOUR WORDS
WORDS CHARLOTTE HAIGH MACNEIL, PENNY CARROLL PHOTOGRAPHY THINKSTOCK
Be conscious of how you communicate with yourself and others. “Paying more attention to what I say has helped me adjust my perspective,” says Kelly. “When trying to express your emotions, say, for example, ‘I feel sad,’ not, ‘I am sad’. I’m not the feeling, nor will I always experience it – it’s temporary.”
US research has found that doing random acts of kindness (speciﬁcally ﬁve per day!) is an excellent way to increase your happy vibes, while a UK study found that volunteering regularly led to a boost in happiness akin to a substantial pay rise. It’s clear that doing something for others is a win-win. Try doing some kind deeds, whether it’s buying a stranger’s cofee or sending ﬂowers ‘just because’ to your best mate, and enjoy the inner glow that comes with it.
An 80-year Harvard study has found one of the most important contributors to long-term happiness is close and healthy relationships. That doesn’t mean you have to sign up to the next series of MAFS if you’re single – but nurture your connection to those closest to you: calling a friend just to catch up, or making time for that family lunch. “Good relationships don’t just protect our bodies; they protect our brains,” says Harvard researcher Robert Waldinger. 29
ThinkFIT BE THANKFUL
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY GETTY IMAGES
Before you dismiss gratitude journals as a passing trend, take note: the simple act of regularly acknowledging feelings of gratitude has an astounding range of beneﬁts. Studies have shown that grateful people feel healthier, sleep better and have fewer aches and pains than those who don’t practice gratitude. They’re also happier and less likely to sufer from depression, they have higher self-esteem and they’re more resilient. And now researchers from the University of Oregon in the US have discovered that keeping a regular gratitude journal makes you more altruistic, too. After three weeks of daily gratitude journalling, the brains of women aged 18 to 27 showed increased activity in the area associated with altruism. As if all those beneﬁts weren’t enough, acts of altruism have been shown to boost endorphins, enhance happiness, improve health and up lifespan. It almost seems crazy not to do it! Turn the page for more ways to make a journalling practice work for you.
JOURNALLING AS THERAPY? IT’S A THING. Just ask author and “serial survivor” Amy Molloy – she’s found solace and healing in writing in the wake of multiple life challenges, including being widowed at 23. “From an early age I discovered that creativity – particularly expressing my emotions on paper – could help me to deal with unsettling feelings, anxiety, loneliness, guilt or sadness,” she notes. “Keeping a journal has been shown to reduce anxiety, promote mindfulness, boost memory and empathy and even improve your relationships, because you’re practising your skills of communication.” The best bit? You don’t need to have a brilliant way with words to benefit from this creative therapy. “You might think you’re not a writer, but everyone who can string more than two words together is,” Molloy says. Get the ink (and your feels!) flowing with Molloy’s guide to tapping into the power of the page.
Use your words When life is tough, try writing of your worries, says author Amy Molloy
Buy stationery that sings to you
you relax into your writing and your ﬂow, your attention to detail might waver. But that’s just a sign you’re delving emotionally deeper. In the last six months of his life, I encouraged my ﬁrst husband to keep a journal. It got progressively messier, more illegible and chaotic, but that didn’t matter. You can feel the raw emotion erupting from the paper.
Let it all out
Keep it private
In this era of social media, we constantly edit and ﬁlter ourselves so we don’t ofend friends, lose followers or give strangers a bad impression of us. This is natural, but your journal is not a place to censor yourself or write about a ‘safe’ subject. Try this exercise from Zen in the Art of Writing by Ray Bradbury. Split your notebook into three columns labelled ‘Love’, ‘Hate’ and ‘Fear’. Then spend 10 minutes listing things you associate with those words. Those words become your writing prompts. Whenever you feel like you need to emotionally release something but you can’t pinpoint exactly what, choose a word from the lists and journal about it for 15 minutes – uncensored. You might be surprised what comes up.
PEN PALS Pour your heart out in one of these sweet notebooks
Remember how much care you would take choosing a pencil case as a child? That’s how much care you should take when choosing your journalling apparatus. You can spend an hour at a stationery shop browsing, testing, holding options until you know, ‘This is it!’ The yoga teacher I run journalling retreats with uses a journal with a dinosaur on the front saying “Roar!” and also writes in bright pink pen. She says it makes her smile whenever she looks at it. I’m very particular about the journals I write in and the pens I use. I always write in a peppermint-coloured journal, but that’s not where my pickiness ends. I always write in blue biro – never black – and I also use orange and grass-green pencils to highlight the words or sentences that I want to emphasise. This might seem odd, but when I’m writing these elements help me relax and feel calm. I think of it as interior decoration. I am setting up a safe space where I can create. It’s no diferent than choosing to journal in my favourite chair with the window blinds open just enough to allow the perfect amount of light in.
Forget proper grammar, spelling mistakes and coherent sentences. Your journal is not a space for judgement or criticism. It is a place where you can cross out words, leave out letters and smudge ink across the paper with reckless abandon, because it really doesn’t matter. Some people ﬁnd this easier than others. I’ve taught journalling techniques to lawyers, accountants, teachers and scientists who are professional perfectionists, so they often squirm when I encourage them to let their mistakes go. When
Tell your story: Kikki-K Journal Gift Set, $24.95, kikki-k.com
Open up: The School Of Life Notebook, $34.95, milligram.com
As humans, we are born performers and seek praise and reassurance. That’s perfectly ﬁne! But the biggest enemy of creativity is self-consciousness. On my journalling retreat, I tell people to spend two minutes answering the question: Who am I? I warn them that at the end of the exercise we will all share our answers aloud. We don’t! I just want them to see how fear of judgement afects their writing. We then repeat the exercise knowing that nobody will ever read their answers. It’s incredible to see how diferently we create when we know our work will be on show afterwards. It can take time to trust yourself when you’re journalling – to trust that you’re not going to read what you’ve written to anyone else, feel the need to analyse it with anyone or call your mum to read her your amazing revelation. But you have to promise your subconscious that no matter what you write – whether good or bad, happy or sad – you won’t share it. The whole point of journalling is to give yourself permission to express the thoughts you dare not say aloud.
people. I fall into the second category. My favourite place to journal is a busy café with a pot of milky chai tea sweetened with honey. I always take of my shoes and sit crossed-legged, preferably on a long bench so I have lots of space to get comfortable. If I’m writing about a topic that’s sensitive, I put a cushion over my belly because it brings me comfort. I wear my hair down because it makes me feel softer and more vulnerable, in a good way. I am happy for strangers to come and join my table. In fact I welcome them, because I’ve found that the energy of other people helps me to be creative. You may ﬁnd you crave the opposite – absolute silence and total solitude – and that’s perfect too. Either way, explore the environment that makes you feel safest and then give yourself permission to seek out that atmosphere or to replicate it as much as possible. When my husband and I were backpacking across South America, one of my magical moments was spent journalling in a busy market in Peru, sitting at a wooden table next to an old lady selling hot chicha morada – a local drink made from purple corn and condensed milk. I took of my shoes, crossed my legs, let my hair down and pulled out my blue biro. I was in the middle of a strange new country but felt like I’d come home. This is an edited extract from The World is a Nice Place by Amy Molloy (Hay House, $19.99), on sale now.
Create a safe space
Some people seek isolation and silence when they’re writing, while others need the energy of noise and the buzz of other
Blue crush: Typo A5 Bufalo Journal, $14.95, cottonon.com
YOU DON’T NEED US TO TELL YOU (AGAIN) that mindfulness is good for your brain. You already know it helps counter stress, boost productivity and improve mood – and that’s just for starters. But if you haven’t yet made it part of your daily routine, you might need some fresh ideas for weaving this meditative practice into your life and making it stick. Enter Dr Elise Bialylew, mindfulness expert and the creator of global fundraising campaign Mindful in May. “Our minds are our most precious resource; they are the source of our happiness or depression, creativity or self-destruction, problem-solving or problem-making,” she says. “It seems strange that we hardly take the time to care for what is our greatest asset. We go to the gym to stay physically fit and we brush our teeth every day to avoid fillings. The science is now revealing that if we want a mind that’s working at its best, we need to invest time into looking after it too.” That might mean taking a set, 10-minute ‘holiday for your mind’ with a formal mindfulness practice. Or, if that’s not your jam, you could try some undercover mindfulness habits instead. Think of these ideas as a challenge to switch on and become a witness to your daily life, rather than passing by in a blur of ‘busy’. Want to know more? We asked Dr Bialylew to share her top five tips for making your everyday more mindful...
All out of inspiration for this brain-boosting practice? Here’s five ideas you haven’t tried yet
MINDFULNESS... BUT NOT AS YOU KNOW IT 34
STAY CALM IN QUEUES
Next time you’re stuck in a long line at the supermarket, use it as an opportunity to practise mindfulness. Tune into your body, sense your feet on the ground, feel your breath and notice its quality (is it fast or slow, tight or ﬂowing with ease), tune into the sounds, and immerse yourself in your senses to get out of your head. Check in with how you’re feeling, notice any irritation or impatience in the body and Want to do the world good while use the exhale to actively let it you do your brain good? Head to go. Then bring your attention to the person standing in front mindfulinmay.org to sign up to the of you and remind yourself Mindful In May challenge, which gives you that, just like you, they have access to an online mindfulness course. their many hopes, dreams and Then, get sponsored to be mindful for fears. Take a moment to 10 minutes every day and you’ll raise quietly in your own mind, wish money for clean water projects in them well, in this way practising the developing world at the the traditional loving-kindness same time. Win! meditation, which will generate good feelings in you and help train your own mind and heart towards greater patience and compassion.
TAKE THE CHALLENGE
eye contact and facial expressions. A large part of communication is transmitted through our non-verbal gestures and signs. Many of us are uncomfortable with silence, so we speak to ﬁll the space. Notice if you have a tendency to ﬁll the space and don’t be afraid to pause in conversations.
WAKE UP MINDFULLY
When you ﬁrst wake up in the morning, take a moment to consciously sense how you’re feeling: Rested? Tired? Lazy? Energetic? Bring awareness to your body, and more speciﬁcally, to the feeling of your breath. Before you do anything else (like check your phone!), count 10 breaths as they move in and out of your body and make sure that as you’re counting, you actually feel the sensations of the breath in your body, allowing your mind to be free from any concerns about the day to come. If you lose count and get distracted, simply begin again when you notice you’ve lost count. After counting the breaths, drop the counting and bring to mind three things you’re grateful for in your life. Now, you can get out of bed and start your day with a positive attitude.
#2 TO TAME IT
Neuroscientiﬁc research demonstrates that when we’re stressed, talking or writing about how we’re feeling helps us calm down. As we become more mindful of diicult emotions, we reinforce neural pathways that help us remember to pause when we’re in the heat of an emotion, and use the most evolved part of the brain, the prefrontal cortex, to calm ourselves down. So try putting pen to paper or reaching out for a chat to consciously work through tense moments.
WORDS PENNY CARROLL PHOTOGRAPHY THINKSTOCK
#3 IN CONVOS
Conversations are a great opportunity to practise being mindful – and mindfulness in turn supports us to experience intimacy. Often, during conversations we can be caught up in our own concerns and thoughts. Yet when we mindfully communicate, we consciously open our awareness to include a sense of our own body and emotional state, while also making space to be open to the other person. Pay attention to the person’s non-verbal communication: their posture, womensfitness.com.au
Try out a mindful music exercise – this is where you set aside some uninterrupted time to practise mindful listening, allowing you to be fully present to the music. To try it, choose a piece of music that you love and lie down, turn the music on and use the sounds as the anchor of this meditation. Tune in to the diferent instruments in the piece, notice the sounds and the space between the sounds, and notice how the music makes you feel. When you catch your mind wandering or getting caught up in thinking or to-do lists, recognise this and simply let go of the thoughts, bringing your attention back to the music. Tune in to how this way of listening to music is diferent from how you may normally listen. You can try this practice with live music too, and notice how much richer the experience is when you are fully present in it.
Love this? Search for more like it on womensfitness.com.au KEYWORDS: MINDFULNESS ZEN @womensfitnessau
ThinkFIT W HA T ’ S YO U R # LI F E M O T TO ?
Pressure makes diamonds She mastered five sports to score gold at the Rio Games, so we’d say modern pentathlete Chloe Esposito, 26, knows what it takes to pursue an epic dream. Here, she shares the secrets behind her mighty mental strength
I was able to start back slowly and only six weeks before that I was able to participate in my ﬁrst competition. It was so tough and there were times where I thought, “There’s no point in doing this as I’m not going to have the right preparation.” Thankfully, my family and my husband kept me strong and believed in me when I didn’t. My husband told me, “Pressure makes diamonds” before I left for Rio, and bringing home the gold made that quote
for high-risk neuroblastoma the survival rate is only 50 per cent. It’s so unfair because these children haven’t been able to live their own lives and see what the world has to ofer – it’s a cruel cancer. When I’m having a tough day, I think about how it’s absolutely nothing compared to what these young ones and their families are going through. And that thought pushes me to keep going and realise that I don’t have it bad at all.
“There will always be challenges in preparation and it’s how we handle them that makes us stronger” a reality. If it wasn’t for my family, I wouldn’t have achieved what I did. Now I’ve come to understand that there will always be challenges in preparation for diferent events and it’s how we handle them that makes us stronger. Last year was my ﬁrst year with the charity event Run2Cure Neuroblastoma and it was an amazing experience. I’m so blessed to be a part of it again this year. The event is so close to my heart because neuroblastoma is the most common solid tumour of childhood. It mainly happens between the ages of 0 and ﬁve years, and
Because I’ll be overseas this year, I won’t be able to race on the day [the fun run will be held on 3 June in Sydney]. But I’ll be doing ﬁve, ﬁve-minute workout challenges that you can watch on the Neuroblastoma Australia Facebook page (@NeuroblastomaAustralia). Also, there will be prizes for the school that has the most participants and raises the most money – I’ll be visiting their school and talking with the children. I would love to raise as much money and awareness as possible so we can ﬁnd a cure that’s successful for everyone.
roblastoma in eu N e ur 2C un R r fo Inspired? To sign up Sydney on 3 June, go to run2cure.org.au womensfitnessaustralia
AS TOLD TO SABRINA ROGERS-ANDERSON
MY INTEREST IN MODERN PENTATHLON started at the age of 10 when Dad told me about his Olympic journey [Chloe’s father, Daniel, competed in the modern pentathlon event at the 1984 Summer Olympics]. From that day forward, I knew I wanted to represent Australia at an Olympic Games for modern pentathlon. It’s not very popular in Australia, so if it wasn’t for Dad, I don’t think I would’ve known about the sport. It’s a full-time job for me, so I train six days a week and Sundays are a free day if we don’t have a competition on. A typical week is about 40 hours of training divided into four sessions per day: ﬁve swims, ﬁve runs, three rides, four shooting sessions, three riding lessons, four fencing sessions against opponents, and three one-on-one fencing lessons with the coach. Oh, and two gym sessions. My strongest disciplines are deﬁnitely running and shooting, and my weakest is fencing. The feeling of winning gold [at the 2016 Summer Olympics in Rio] is just indescribable – it was something that I’d dreamt about for so long. When I crossed the line, I think I felt every emotion possible. It’s something that I’ll never forget. But, I’ve faced some challenges in my career too – the biggest would have to be injury. I had a problem with my Achilles, which meant I wasn’t running or fencing for four months of the Olympic year. It was only four months before the Games that
MONTH OF mantras Looking for some daily inspo? These mini motivational hits will do the trick. Cut them out and stick them around your home or oice
Inhale confidence, EXHALE DOUBT
TO DO: WAKE UP, BE AMAZING, GO BACK TO BED
Your potential is
DRINK YOUR WATER.
Beauty begins the moment you decide to be yourself
On good days, work out. On bad days, work out harder
do not define you
Every level of your life will demand a different version of you
This is not your practice life
ALWAYS TAKE THE
1 YEAR = 365 OPPORTUNITIES
25 YOU CAN DO
ANYTHING, BUT NOT
You have what it takes
MOTIVATE THE MIND. THE BODY WILL FOLLOW
PUSH HARDER THAN YESTERDAY IF YOU WANT A DIFFERENT
Do it for the ‘after’ selfie
She dreams more often than she sleeps
Fall in love with taking care of yourself
The way you speak to yourself matters
A dream written down with a date becomes a goal
27 Your worth is not measured by your productivity
Eat like you love yourself
SOMEONE CALL 000. I JUST KILLED MY WORKOUT
The secret of your future is written in your daily routine
BE POSITIVE, PATIENT AND PERSISTENT 8
DO YOUR SQUATS.
FAILURE is a bruise, not a tattoo 30
YOU CAN’T RUSH SOMETHING YOU WANT TO LAST FOREVER
is the greatest revolution
Hustle for that muscle
#WFloves to show us the ag ht as H ! nd ou ar ve lo e Share th diferent ways you’ve gotten creative with these messages. womensfitness.com.au
s s e n t i f t s e g g i b e h t join a i l a r t s u a n i y t i n u comm L A I R T E E R F Y A 7-D *
A H T I W D E T R A GET ST
SIGN-UP IN-CLUB OR ONLINE AT WWW.ANYTIMEFITNESS.COM.AU *Offer valid for ﬁrst time guests who are local residents or workers 18 years & older only, however, 16 & 17 year olds may trial an “Approved Club” - see anytimeﬁtness.com.au/ approved-clubs (photo ID required). Offer subject to satisfactory completion of pre-exercise screening & to standard temporary/guest membership terms. Not valid with any other offers. Not redeemable for cash. Not transferrable. Limit 1 offer per person. Where the trial pass permits use outside staffed hours, a refundable deposit may be payable for an access card. Further provisions may apply. See Club for details. Offer expires 30/06/18.
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY GETTY IMAGES
BORN TO RUN Take one look at the looong list of scientiﬁcally proven beneﬁts of running and you’ll ﬁnd it pretty hard to come up with a good excuse not to pound the pavement. Running can strengthen your bones (even your knees!), help you maintain a healthy weight, improve your heart health, reduce your risk of cancer, combat anxiety and depression, and increase your life expectancy. Still not convinced? A new Brigham Young University study has found that lacing up your runners could also help to protect your brain from the efects of chronic stress. While prolonged stress can have a negative impact on the hippocampus – the part of the brain responsible for learning and memory – running can fend of damage and preserve vital brain functions. Not only will you live longer, look better and feel happier if you run, but you’ll be sharp as a tack too. Get started with our special on page 60.
Switch on This creative workout = harmony for your body and mind
THE HOTTEST TREND IN FITNESS RIGHT NOW? Thatâ€™d be workouts that exercise your mind as well as your muscles. Meet this yoga-dance hybrid which does just that, connecting body and brain with its intense yet calming moves. Known as AMCK Fit, itâ€™s the work of a former rhythmic gymnastics champion and dancer who understands the power of switching on mentally and utilising your breath while you move. Give these moves a try for a strong, lean body and a happy mind. HOW TO DO IT: Work through each move one at a time, holding or repeating for the time or reps allotted for each. Complete all sets before moving on to the next exercise. Take rest when needed.
1PRAYING HALF-PLANK GREAT FOR: CORE Technique ■ Start in a plank on your forearms, with the palms of your hands pressed together in prayer position. ■ Squeeze your tummy in towards your
spine and maintain tension across the length of your body. ■ Hold for 20 seconds, then rock back and forth on your toes for another 10 seconds. Do two sets.
2 KNEE-TO-NOSE PLANK GREAT FOR: CORE, STOMACH Technique ■ Start in a high plank position with your hands directly below your shoulders. ■ Staying stable in your plank, bring your right knee to your nose; return to the start.
■ Repeat with the left knee, alternating legs with each rep with control, completing 8 reps on each side. Then, do the movement at a fast pace for 30 seconds. ■ Repeat this for two sets.
Use this as a resting pose in other between the ver ene exercises, wh needed
Keep your hips in line with the rest of your body
GREAT FOR: THIGHS, CALVES Technique ■ Start kneeling on all fours, then tuck your toes under and push your heels back, extending your legs and pushing away from the floor with your hands. Keep your back as straight as possible. ■ Hold for four deep breaths.
5 BOAT POSE WITH TWIST GREAT FOR: STOMACH, SIDES, CORE
Technique Sitting on the floor recline
twist your torso to the right as you circle your right arm out
Keep a natural arch in your back and your neck in line with your spine throug hout
Keep your spine long – try not to hunch
4 KNEELING ARABESQUE
GREAT FOR: BOTTOM, THIGHS, CORE Technique without tilting your hips. ■ Start on all fours with your ■ Lower your leg to tap your hands directly under your toes on the floor; repeat for 8 shoulders and knees directly reps. Once complete, hold at under your hips. Extend your the top of the movement and right leg out behind you, pulse for 16 reps. ■ Repeat on the left leg. Do pointing your toes and lifting two sets on each leg. your leg up as high as you can
6 BOTTOM RAISE
GREAT FOR: STOMACH Technique ■ Lie on your back with both legs extended towards the ceiling, hands flat on the floor by your sides. ■ Press your hands into the floor as you shift your bottom up in the air. ■ Allow your hips to lower back to the floor with as much control as possible, then repeat for 8 reps. Do two sets.
Keep a slig ht bend in your knees
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD
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7 BUDDHA AND BUDDHA BOUNCE
GREAT FOR: BOTTOM, THIGHS, HIPS Technique place your elbows on the inside of your ■ Stand with your feet wider than hip-width knees to push them outwards. ■ Hold for 30 seconds, then pulse up and and lower down into a deep squat, keeping down for as long as you can. your chest up and back straight. ■ Bring your hands to a prayer position and ■ Do one set.
Keep your heels firmly on the ground throug hout
8 WARRIOR WITH ARROW ARMS GREAT FOR: ALL OVER! Technique ■ From standing, take a wide step out to the side with your right leg, stretching your arms out to the sides at shoulder-height. Turn your left foot out and bend your knee so that it’s directly above your foot. Your right leg should stay straight with the sole of your foot ﬂat on the ﬂoor.
■ Bring your right arm to your chest as though you’re about to shoot a bow while the other arm remains outstretched. ■ Reach forwards with your right arm to bring both hands to meet, then pull back again into the bow position. Keep your legs engaged while you ‘shoot’ 8 arrows. Do the set in the opposite position. Do two sets.
TRIED & TESTED WF subeditor Rebecca Hanley scored a mind and body boost with this workout On the day I tried this, we were on deadline at WF and I was in that too-much-to-do, no-time-to-breathe headspace, so the last thing I felt like doing was parting with my screen to work out (ironic, I know). Lucky for me, a) this sesh was quick enough to do in a lunch break and still have time for a sambo after and b) actually saw me do a complete mental 180. Fave move: The kneeling arabesque, because it works the booty (my current ﬁt goal), and the warrior with arrow arms, as it forced me to s-l-o-w down and concentrate on steadying my arms. It really got me out of my head and connected to my breath. Toughest part: My tummy muscles are basically non-existent after having a baby last year, so the boat pose was not my friend (confession: I modiﬁed this one with toes on the mat). Final verdict: I loved this workout, which felt like a Pilates-yoga mash-up. The combination of strength work plus delicious stretches was a winner, and the focus it required totally shifted me into a slow-and-steady-wins mindset. In fact, once I’d got through the last set of warriors, I was feeling so zen I wanted to keep going, so I added on a few yoga poses (what deadline?).
Keep a tall, strong posture throug hout
ROW O Get on board your new favourite full-body workout
BeFIT LOVE IT OR LOATHE IT, THERE’S NO DENYING THAT ROWING is an incredible workout. It conditions your cardiovascular system while burning fat and building strength, making it an awesome full-body sweat sesh. And while rowing machines may have spent years gathering dust in the corner of your local gym, they’re ﬁnally getting their turn in the spotlight, scoring a high-tech makeover and starring in a bunch of high-intensity classes. About time, says personal trainer and rowing class coach Laura Hoggins. “The rower is an exceptional way to boost your cardiovascular ﬁtness. It delivers a huge kJ burn with zero impact, and group classes are an opportunity to do it in a supportive and motivating atmosphere – all without having to brave getting into a real boat!” Thankfully, you don’t need your sea legs to ace this machine. “It genuinely is for everyone, from the regular gym-goer to the ﬁrst-timer,” adds Hoggins. “If you love cardio but don’t believe the treadmill is for you, this will deﬁnitely work your aerobic ﬁtness like nothing else.” Want to know more? Read on to ﬁnd out how the rower can improve your bod.
WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK
Fast-paced intervals, a big kilojoule burn, kind on joints – it’s easy to see why indoor rowing classes are being billed as ‘the new spinning’. “The class concept of indoor rowing and spinning bear some strong similarities,” agrees Hoggins. “The experience of rowing at pace to powerful music, with intervals and intensity, while being coached alongside others, delivers the same cardiovascular euphoria you get on a static bike.” Experts, however, claim that rowing can go one better than indoor cycling, as it really is a full-body workout, recruiting more muscles than any other cardio machine. In fact, an impressive 85 per cent of your body comes into play when you hop on a rower, including your abs and arms, back, glutes, calves and thighs. “A powerful leg drive starts every stroke – your quadriceps, hamstrings and glutes ﬁre up to push you along,” explains sport scientist Sarah Moseley. “And then comes the power from the back and upper body – your abdominals and obliques activate to provide stability, assisting your torso to drive backwards. Simultaneously your trapezius, latissimus dorsi and biceps work to pull the handle towards your body.” How about that for an all-over toner?
If that doesn’t impress you much, this will – rowing is one of the best kilojouleincinerating cardio workouts around. It’s thought to boast a mega burn of around 1577 kilojoules per 30-minute sesh – something that’s diicult to achieve on other bits of gym kit. “The kilojoule burn in a high-intensity rowing class is absolutely incredible,” Hoggins says. “The shift in movement patterns, intensity and pace, when mixed with functional HIIT training, will shred body fat and build lean muscle.” The net result is a tight and toned bod, with the added bonus of improved posture and impressive ﬁtness.
GO WITH THE ROW
Beyond supercharging your ﬁtness and strength, rowing has some other big beneﬁts. Let’s start with your joints. As a low-impact sport, indoor rowing can be a good way to keep ﬁt while rehabbing knee, back and other joint injuries. And even if you’re not injured, it’s a good way to show your joints some TLC. “With increasingly sedentary lifestyles, muscles can become stif after long periods of inactivity,” says Moseley. “Indoor rowing is a great way to combat this, as your muscles and joints experience a wide range of movement during the exercise, helping to reduce stif ness and increase ﬂexibility.” If you’re struggling to stay consistent at the gym, rowing could help you outsmart your excuses. Why? Because it allows you to control the intensity. Committing to an exercise routine can be tough, so engaging in an activity where the intensity is easily controllable will help you make it more enjoyable and keep your motivation peaking. “With adjustable intensity built into a rowing machine, the pace is entirely up to you and is determined by the resistance of the adjustable ﬂywheel and/or how hard you push or pull during each stroke,” Moseley says. Plus, adds Hoggins, because you’re smashing both cardio and resistance training in one sesh, rowing can be a real time-saver. “Indoor rowing promotes improvements to muscular strength and cardiovascular endurance,” says Hoggins. “When your muscles are put under repeated physical stress, physiological adaptations occur to make them stronger – your muscle ﬁbres will grow stronger and you’ll have an improved ability to use oxygen. A big advantage is that indoor rowing works both – simultaneously.” Row on!
GET IT PREPPED Before you start rowing, check that the foot plate strap is over the widest part of your foot, the monitor is at eye level and the resistance is up to at least level four.
ROW FOR IT! Keen to get on board? Try one of these workouts from Kate Allott, national fitness manager at Anytime Fitness. All you need is a rower and your bodyweight. Try these individually or team them with the finisher to really rev up your row. 1 A 12-minute workout EMOM-style
(every minute on the minute)
Odd minute: 10-12 calorie row (till you burn 10-12 calories according to the monitor) Even minute: 10-12 burpees 2 Row and burpee ladder 500m row 10 burpees 400m row 15 burpees 300m row 20 burpees 200m row 15 burpees 100m row 10 burpees 3 Tabata finisher Row 20 seconds on, 10 seconds rest for 8 rounds. It should only take 4 minutes to empty the tank!
Rise & shine! This 16-minute HIIT sesh is the perfect way to start your day 46
BeFIT HEY, WE GET IT: whether you’re an early bird or not, ﬁnding the motivation to get your sweat on as soon as your alarm buzzes can be tough. Why sweat when you can snooze, right? Enter this Tabatainspired workout – it’s so quick and easy that you won’t even think twice about crawling out of bed to get it done and dusted. The strengthbuilding moves target your entire bod, switching it up between lower body, upper body and core to encourage your heart to work hard (read: instant energy). Keep the pace fast and your efort high to get your metabolism revving, and expect to feel totally pumped to take on your day.
Circuit 1 1ALTERNATING LUNGE
GREAT FOR: BOTTOM, THIGHS, CORE Technique knee is just above the ﬂoor. ■ From standing, take ■ Push up and back to the one large step forwards, start, then repeat with your bending both knees to 90 opposite leg, alternating degrees until your back with each rep.
Keep a tall posture throug hout
HOW TO DO IT: After a quick dynamic warm-up, do each move in circuit 1 for 20 seconds, allowing 10 seconds of rest in between each, and repeat for a total of four sets. Do the same for circuit 2. Finish with a nice cool-down stretch and you’ll be pumped for a great day. YOU’LL NEED: Bench, kettlebell or medicine ball
2 PUSH-UP SHOULDER TAP
GREAT FOR: CHEST, REAR UPPER ARMS, CORE
Technique ■ Start in a high plank position with your hands positioned on the mat directly below your shoulders. ■ Bend your arms to lower yourself towards the ground, ensuring your body moves in one line from head to toe.
■ When your chest is almost on the ﬂoor, push back up to the start. ■ Keeping your hips still, tap your left shoulder with your right hand. ■ Repeat from the start, this time tapping your right shoulder with your left hand, alternating with each rep.
Don’t til ty while ta our hips pping yo shoulder ur
Team your morning workout with one of these protein-packed brekkies. Yum!
GREAT FOR: BOTTOM, THIGHS Technique ■ Standing with your feet hip-width apart or slightly wider, lower yourself into a squat, keeping your chest up, with your shoulders back and heels planted. ■ When the tops of your thighs are parallel to the floor, jump up as high as you can. ■ Land softly, straight into another rep and repeat.
GREAT FOR: CORE, SIDES Technique ■ Holding a kettlebell or medicine ball with both hands, sit on the floor with your back slightly reclined and feet raised.
1 CHOCO SMOOTHIE: Blend 200ml milk of your choice with a scoop of yoghurt, 1 tbs cacao powder, a dollop of nut butter, 1 tsp cinnamon an three or four cubes of frozen spinach for some green power.
■ Twist your torso to bring the weight to your left, then twist in the opposite direction to bring it to your right. ■ Continue alternating for each rep.
Try not to let your upper back roun d
2 OMELETTE YOUR WAY: Whisk 2 eggs with a little milk and pour into a medium-hot non-stick frypan. When half-set, scatter with your choice o toppings. Think mixed berries, a little cottage cheese and honey; or grated cheese, chopped tomatoes and a little parsley. 3 BAKED AVO: Slice an avocado in half and remove the stone. Crack an egg into each cavity. Season with salt and pepper and place in a small baking dish. Bake in a hot oven for 15 minutes. Scatter with herbs and serve with toast.
Circuit 2 1STEP UP WITH A HOP
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ With one foot on a bench in front of you, step up onto the bench and hop up as you bring your back knee up towards your chest. ■ Land softly, lower back to the start and repeat. ■ Complete all reps on one side before switching over to the other.
Keep your hips square and posture nice and tall throug hout
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2 CRAB KICKS
GREAT FOR: CORE, BOTTOM, REAR THIGHS, REAR UPPER ARMS
Technique Sitting on the ﬂoor, place your hands ﬂat on the ground by your sides and feet ﬂat on the ﬂoor in front of you. Lift your ■
bottom of the ﬂoor so that your whole body is supported by your hands and feet. This is your start position. ■ Lift one leg into the air in front of you,
3 BUNNY HOPS
GREAT FOR: BOTTOM, THIGHS, CORE
Technique Stand to one side of a bench and grasp the sides with both hands. ■ Jump both feet over to the other side of
the bench, land softly and repeat in the opposite direction. ■ Continue alternating sides for each rep of this move.
Kick your heels to y but t mid-air fo our r an added challeng e PLANK 4 MARCHING GREAT FOR: CORE, SHOULDERS Technique ■ Start in a high plank position with your hands directly beneath your shoulders, with a bench in front of you. ■ Keeping your hips in line with your body and core braced, take one hand up on to the bench, followed by the other. ■ Take your starting hand back down to the ﬂoor, followed by the other. ■ Then repeat!
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD THINKSTOCK
then jump to switch legs so that your opposite leg is in the air. ■ Continue jumping to switch your legs for each rep.
Fit for the job
You might be surprised where a love of fitness can lead! We asked four girl bosses for a BTS peek into their active worlds
The ﬁtness PR Brittany Bennett, founder of Bennett PR and fittopia.com.au I fell into PR by accident – I was actually working in the fashion industry overseas originally, and when I moved back to Australia I had no idea what I wanted to do, I just knew I didn’t want to work in fashion anymore! I asked some of my contacts if I could work with them to see what they do, and ended up landing a PR internship. After working in the industry for a while, I found a job at a PR company that only worked with wellness brands. I loved it and when I decided to start my own agency two-and-a-half years ago, it made sense to stay in the wellness space. I now specialise in connecting health and ﬁtness experts to journalists, as well as content marketing and PR. My days are always busy and they change constantly. I don’t think I’ve made it to the bottom of my to-do list since I started the company! There is always something to do. I love pitching and developing new story ideas with clients to keep them front of mind with journalists and introducing them to new audiences. I usually have one or two ‘meeting days’ a week, a couple of days with my team, and a couple of ‘power days’, where we all work independently so we’re not distracted. If I have a meeting with an inﬂuencer, expert or client and I know it’s not going to require note-taking, I usually try to get them to join me at the gym or in a ﬁtness class so I can be active while we meet. I see it as a win-win for both of us! I work with a lot of really interesting people so I feel 50
as though I’m always learning something. I also feel privileged to often be one of the ﬁrst to hear about new research and trends and I get to try all of the new workouts. Fitness is really important to me and I ﬁnd that it’s important for my mindset more than anything else. On the days I miss my workouts I usually get stressed a lot easier – I’m rarely stressed otherwise. I used to do absolutely everything, and a lot of HIIT training especially. Unfortunately, my lack of work/life balance and overtraining made me very sick for about six months last year, so I’ve had to pull back. I now only work past 8pm one day a week (if I can help it), I’ve switched my afternoon session to yoga and I try not to do more than one or two high-intensity sessions each week. I have a rule that by 8pm every night, all electronics go of. To relax, I walk my dog Pikachu and listen to audio books while we walk.”
Pup Pikachu and healthy platters are Bennett PR staples
WANT THE JOB? “Working in PR is a massive juggling act and it’s certainly not an easy job, so if you’re starting out, know that doing the hard yards is actually a blessing in disguise – it’s a really good learning experience.”
The AFL star Daisy Pearce, Melbourne FC captain, AFL commentator and Swisse Wellness ambassador I fell in love with football at a young age, and in an era where it was very much considered a man’s game. I was the ﬁrst girl to play for my junior team in Bright, Victoria and played in the boys’ teams for ﬁve years until I was 15. I was always a determined competitor and rather than being deterred by the fact that there was no clear pathway to the elite level, it provided extra fuel to my ambition to play the game at the highest level. Eventually I stumbled across a grassroots senior women’s competition in Victoria and when the AFL committed to an elite national competition last year, I was selected as a marquee player for Melbourne and named captain. Through my on-ﬁeld achievements and advocacy of-ﬁeld I had also developed a proﬁle within the sport, which opened a door for me to start working as a commentator on TV and radio, too. A typical day for me is busy. It starts around 7am, and my go-to breakfast is usually banana pancakes (a healthy protein-ﬁlled, ﬂour-free version) or a banana, cacao and ﬂaxseed smoothie, followed by my daily Swisse Women’s Ultivite and Swisse Ultiboost High Strength Magnesium Powder to help with recovery. Then it’s onto my mobility/injury prevention routines – they’re a great way to stretch out and get moving in the morning. I always have the sports radio station in the background so that I’m keeping up with all the football and sports news of the day. I work out what football training or prep I have to do and put that in my diary ﬁrst as a priority; skills training, strength work, watching match vision, reviews or education sessions with our coaches,
opposition analysis, physio appointments. Then I work everything else in – prep for speaking or media engagements, trying to keep on top of emails, touching base with teammates as part of my leadership role as captain and even a shift every week or so in my ‘real job’ as a midwife. No two days are the same but most days, if I’m not training, I’m in meetings with my management or with partners I work with, including Swisse Wellness, as well as preparing for presentations such as keynote talks at corporate events. Preparation is key, especially when I’m commentating, so I’m always watching games or reading articles and stats about the teams I’m calling that weekend. On training nights, I’m at the football club from 4pm-10pm, doing anything from strength work in the gym to education. The most fun part of my day is getting to the football club and doing what I love with teammates, coaches and staf who have become like an extended family. The least favourite part is rushing around between diferent aspects of my work life – speaking engagements, appointments, meetings – and having to live out of the ‘backseat wardrobe’ in my car. On Tuesday nights, I record a new football show I’m working on (Daisy, Lane & Race) after training. People say I’m mad when I head of to do it so late but it’s the only time we can all get together and they’re a great crew to work with. As football is such a physically demanding sport, my own ﬁtness is so important to my on-ﬁeld performance, but it’s also vital for my overall wellbeing. I’m at my happiest and most conﬁdent when I’m moving and feel ﬁt and strong.”
“Fitness is vital for my wellbeing. I’m happiest and most conﬁdent when I’m moving and feel ﬁt and strong”
The MCG is just one of Daisy’s oices
WANT THE JOB? “Always seek out opportunities to grow and improve. The nervous feeling you get when you’re stepping up to do something is usually a sure sign you’re heading in the right direction.”
The activewear designer Alison Cotton, founder and creative director of Bondi-based athleisure brand First Base I’ve always been an active person but most importantly a surf rat (you’ll ﬁnd me out the back taking of on waves I shouldn’t and then coughing up sea water for the next two days!) and I wanted to bring my surf and street style to an activewear brand that was simple, understated and real, so I started First Base in 2013. Typically, my day is pretty fast-paced, from the moment I wake up till the moment I get home after work. Each day is so diferent but there’s always a big list of things for me to get through, including meetings, phone calls and ﬁttings. It often feels like I’m being pulled in so many directions, which can be taxing. Alongside these things I usually have around 200 emails a day to respond to, paperwork of some description to ﬁll out and some major or mini disaster that needs to be resolved. And probably a photo shoot on that day. And something might have also caught ﬁre or exploded! I usually work out every morning before work – I’m a much better person for it and my body needs more maintenance now, so
WANT THE JOB? “Be prepared to work hard. Be a sponge and learn from people around you. Be humble. And never take no for an answer. Oh, and have some fun along the way!”
it’s important for my mental and physical wellbeing to get it done. Fitness is hugely important to both my work and life. I go through phases of trying new studios and workouts and then I have my old favourites that I religiously do – like yoga. That’s twice a week every week, without fail. I’m also really into weight training and have been going to the Base Gym with the Base Body Babes – those girls are hilarious and their program is super challenging. And my butt has never looked better. It’s great to see what people are wearing in other studios and understand what they’re using their activewear for, but more importantly staying active helps keep me in a positive frame of mind. I always feel more energised and happier for working out. I really can’t aford to be sluggish or low at work because every day is so full-on, it’s important for me to come in charged and ready to go each morning. In the evenings I just love coming home to my husband and chilling. For dinner, I’ll throw something in the oven from the freezer that I’ve cooked on the weekend. I hate takeout and love to always have home-cooked food so I tend to cook a lot on the weekend and freeze a bunch of lunches and dinners that we can just grab and heat up. We both like to eat simple, healthy food. By 9pm we’re in bed. My husband Andrew is a yoga teacher so he’s up at 5am every day for classes, so we tend to get to bed early. Which I originally hated, but now I love it! Downtime is on the weekends for me – my favourite thing to do is just hit the beach, go swimming all day and read a book.”
Sundays = beach bliss for Ali
“It’s great to see what people are wearing in studios and understand what they’re using activewear for”
BTS on the brand’s swim campaign
The sports dietitian Sally Garrard, founder of Apple to Zucchini Sports Nutrition in Brisbane
AS TOLD TO PENNY CARROLL PHOTOGRAPHY LYNDON MARCEAU (BRITTANY BENNETT), INSTAGRAM
As an advanced sports dietitian, I’m working one-on-one with athletes to reﬁne their nutrition and eating habits. When I say athlete, I cover anyone from an age-group triathlete to a mum getting her ﬁtness back, to an Olympian. The common thread is the drive they all have to achieve their goal. I got into this career by doing a degree in exercise science and jumping into dietetics from there. A course at the Australian Institute of Sport tied it all together and I became a sports dietitian. I absolutely love helping people to create the change they want for themselves. I ﬁnd so many people will run themselves into the ground with training, but unless you look at your food, it’s going to be a whole lot of efort without an outcome. No one week ever looks the same in my diary! I train ﬁve to six times a week. I like to be ﬂexible for my two young kids, so if I’m up late or early with them, I’ll let a training session slide, but I’ll always ﬁnd time to ﬁt a minimum of ﬁve sessions in –
if I don’t then I’m not at my sharpest. In the mornings, I’ll either go for a run or ride around Mt Coot-tha [in Brisbane], or I’ll be on the gym ﬂoor lifting weights. The weights room is probably my favourite and most time-efective training right now – for ﬁtness, health and mental wellbeing! My workday starts with consultations, either seeing clients at my GABBA clinic, going to training sessions at Queensland Academy of Sports (athletics and rowing athletes), Chandler (diving athletes) or Tennyson (tennis players). I’m on the road a fair bit. About once a week, I’ll be presenting to a corporate ﬁrm on how nutrition can beneﬁt them. I love this as it’s such a great way to have an impact on more than one person. I’ll eat dinner by 6pm at the latest, and it’s along the lines of eggs with homemade pesto and veggie pizza or scrambled tofu, ﬁsh and veggies. I do a lot of behind-thescenes dietitian work in the evenings – it might be working on a presentation, writing meal plans, or managing the
“I absolutely love helping people to create the change they want for themselves” business side of my Apple to Zucchini company. I have the pleasure of working with ﬁve of Australia’s best sports dietitians, so I want to make sure they are getting the best possible working environment. My wind-down time is talking to friends, which seems odd as I spend all day talking to people! But it is absolutely what relaxes and recharges me. I don’t have much downtime, but I see my training as time out for me. Especially a long run. Running is one of those great thinking times for me; new ideas come to fruition and problems get solved.”
WANT THE JOB? “Spend time with those who’ve worked in the industry. Pester those you want to work with and ask lots of questions. And don’t be afraid to work outside your desired area as you’ll gain transferable skills there.”
Bowls of goodness like these fuel Sally’s busy days
NEED A NEW CHALLENGE? THIS ONE’S FOR YOU. It’s a full-body sesh that mixes high-intensity moves with bodyweight and resistance work to ensure you get plenty of bang for your exercise buck. Add it to your routine three times a week for four weeks and you can expect to see epic results: think huge gains in your cardio fitness, strength and muscle tone. The best bit? It only takes 20 minutes and all you’ll need is a kettlebell. HOW TO DO IT: Do all the reps recommended for each move without rest. When you’ve finished the circuit, rest for one minute then repeat the circuit once more. Don’t forget to warm up and cool down, too! YOU’LL NEED: Kettlebell
REV YOUR RESULTS Grab a kettlebell and swing your way to a hotter, healthier you
1 SQUAT PICK-UP
GREAT FOR: ALL OVER! Technique ■ Start with your feet shoulder-width apart, holding the kettlebell close to your chest. ■ Keep your back in a neutral position and lower the kettlebell to the floor by extending your arms and bending your
knees until the kettlebell touches the floor. You should now be in a squat position. ■ Extend your legs back up to the start position while bringing the kettlebell back to chest level. ■ Press the kettlebell upwards until your
arms are straight above your head and your body is fully extended. ■ Bring the kettlebell back to your chest and repeat. Do 15 reps.
Your core sh ould fully eng ag ed be for this one
2 PLANK JACK KNEE TUCK
GREAT FOR: CORE, STOMACH, SHOULDERS
Technique Start in a plank position with your hands directly below your shoulders and toes on the floor, your body in a straight line. ■ Keeping your hands on the floor, jump your feet wider than ■
shoulder-width apart. ■ Jump your feet back to the start. Then jump your feet towards your hands, tucking your knees as much as possible. ■ Land softly, then jump your feet back to the start. Repeat.
Keep your ne ck in line with you rs throug hout t pine his one
3 KETTLEBELL SWING
GREAT FOR: BOTTOM, THIGHS, LOWER BACK Technique engage your core and initiate ■ With your feet shoulderthe movement by thrusting width apart, hold the kettlebell your hips back and forward to by the top of the handle, both create a swinging momentum. ■ Swing the kettlebell upwards hands in front, arms straight. ■ Partially bend your knees and by squeezing your butt and tilt your upper body forward, hamstrings and extending your looking ahead. Keeping your hips until the kettlebell reaches back in a neutral position, above chest level.
GREAT FOR: CORE, SIDES, SHOULDERS Technique lower the kettlebell to knee ■ Stand with feet shoulderlevel, at your left knee. ■ Push through your heels, width apart, holding the take the weight over your kettlebell firmly with hands opposite shoulder. Lower it close to your stomach. ■ Keeping your chest up, back to your left knee. Do slightly bend your knees, all reps on one side before drive your hips back into a switching sides to complete semi-squat position and the set. Do 10 reps.
lig ht Keep a s d n elbow be
Generate power to swing the kettlebell using your lower body
5 COMMANDOS WALKOVER
GREAT FOR: CORE, SIDES, SHOULDERS, REAR UPPER ARMS until both forearms are flat on the floor, Technique ■ Place the kettlebell flat on the floor, keeping your back neutral and ensuring by your right side. Start in a plank your core is engaged. ■ Come back up onto your hands, one position on your hands, as close as you at a time, extending both of your arms can to the kettlebell with your feet, hips as you do so. and upper back in a straight line. ■ Bend both elbows one after the other, ■ Now walk your right hand over to the
other side of the kettlebell, followed by your left hand. ■ Come down onto your elbows then back up onto your hands again. This time, walk your hands back over to the left of the kettlebell. Change directions with each rep. Do 5 reps in total.
or Try not to lower raise your hips
GREAT FOR: CORE, SIDES Technique ■ Start in a plank position with your hands directly below your shoulders and toes on the floor, body in a straight line. ■ Bring your right knee forward until it reaches the opposite elbow. Extend your leg back into its initial position, and repeat the same movement with the opposite knee. Alternate legs with each rep. Do 8 reps.
Keep your hips in line with the rest of your body throug hout
7 SQUAT JACK
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD; GETTY IMAGES
GREAT FOR: BOTTOM, THIGHS Technique ■ Start in a standing position with your feet close together, holding the kettlebell close to your chest. ■ Keeping your back in a neutral position, jump up and land with your feet wider than shoulder-width, lowering into a squat by bending at your hips and knees and pushing your bottom out behind you. ■ Once you’ve lowered down as far as you find comfortable, push yourself back into a standing position. ■ Step your feet back closer together, then jump straight into another rep. Do 15 reps.
8SIDE JUMP BURPEE GREAT FOR: ALL OVER!
Technique ■ Stand to one side of a mat with your feet close to one another. ■ Crouch down to place your hands on the floor, then jump your feet back into a plank position on the mat.
■ Jump them back towards your hands, then jump sideways over the mat, landing softly on the other side of it. ■ Repeat, jumping to the opposite side of the mat with each rep. Do 6 reps.
New sporting buys to try
Pump it up! Fact: music makes your exercise sesh easier, so it’s worth investing in a portable speaker to take to your outdoor sessions. We love the happy colours of the waterproof Ultimate Ears Wonderboom Bluetooth speaker in Unicorn, $128, harveynorman.com.au
LOOK SMART PERFECT TIMING
Swap your oice chair for the Technogym Wellness Ball Active Sitting, $280, technogym. com to strengthen the crucial muscles around your spine and improve your balance and ﬂexibility, all in a day’s work!
Looking for a fitness watch with real style cred? Enter the Suunto 3 Fitness Watch, from $279.99, suunto.com. A beautifully designed, water-resistant timepiece, it syncs with an app to create a personalised training plan for your fitness level, monitors stress and recovery and tracks sleep and heart rate, too. How chic is that!
It can be tough to ﬁnd sunnies that stay put while you run, but these lightweight Adidas frames are made to hold fast – and look good doing it. Adidas Sport Eyewear Tempest sunglasses, $129, adidassporteyewear.com
Get pedalling with these bicycle buys
THE WHEELS A stylin’ road bike that won’t break the bank? Yes, please. State Bicycle Co Hunter bike, $429, statebicycle.com.au
THE TECH Turn your ride into a digital hub with the water-resistant Cygnett Bike Mount, $89.95, cygnett.com
THE OUTFIT Cool gear to ensure you look the part on your adventures. Sportful Giara jersey, $134, and shorts, $125, wiggle.com.au
WORDS PENNY CARROLL PHOTOGRAPHY THINKSTOCK
Have a ball
vanillrary booethie sm
SERVES 2 PREP TIME 10 MINUTES FREEZING TIME OVERNIGHT FOR FRUIT
Berries give this smoothie its bright and vibrant colour as well as its delicious taste. This drink is packed with antioxidants and protein - a favourite for that mid-week breakfast on the run or mid afternoon pick me up!
2 cups of frozen berries (try strawberries, blueberries and or raspberries)
1. Place all ingredients in a blender and blend on high for 1-2 minutes until well combined.
Â˝ cup (125 ml) coconut yoghurt
2. Check to see if more liquid is required and blend again.
2 tbsp Vital Protein Vanilla 1Â˝ cup (375 ml) milk of choice
3. Serve immediately or refrigerate until needed. TIPS: Freezing fruit is recommended to give your smoothies a thick and creamy milkshake consistency. If using fresh fruit, simply add a few ice cubes for a similar effect.
Low calorie, low carb & less than 1% sugar High protein per serve (up to 88%), ideal for fat burning Helps assist in muscle recovery after exercise Compare the taste and request a sample online from
Available at selected pharmacies, health food stores and supermarkets.
For stockists go to vitalgreens.com
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SHE RUNS ) o o t , n a c u o y d (an
So, you want to be a runner, but reckon it’s out of reach? Our cover star, KIC co-founder Laura Henshaw, has all the inspiration you need… 60
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IF YOU’VE EVER LOOKED AT THE CROWDS LINING up for a race and thought, ‘I could never do that,’ Laura Henshaw can really relate. The model, law student and cofounder of online ﬁtness program KICgirls.com admits it’s what she thought too – until she unlocked a simple mind switch that changed everything. Now, Laura’s the resident running guru for KIC (that’s Keep It Cleaner, FYI – you’ll ﬁnd their range of healthy snacks in Coles, too), and her mantra is, “If you have a body and a pair of runners, you can run.” We couldn’t agree more, so to kick of our annual running special, we asked Laura to share her secrets to falling in love with pounding the pavements…
WORDS PENNY CARROLL PHOTOGRAPHY TRENT VAN DER JAGT
Tell us a bit about your running journey. Have you always been a runner? No! I was always really sporty growing up, but my middle sister was a really, really good runner. I always thought that I wasn’t naturally a runner like my sister so I would never do well. But then when I got to Year 11, I decided I wanted to try to place in an event. I started training really hard and ended up placing in Years 11 and 12 in cross-country. So that was a really special moment for me, because I taught myself that running isn’t something you have to be born with, you just have to give it time and train. That sounds like a really important mindset to have. One hundred per cent, especially with running. You can do anything you set your mind to but if you tell yourself you can’t, you’ll never be able to do it. I think people think you have to ‘be a runner’ to be a good runner – you don’t, you just have to train. What do you love about running now? It’s my form of meditation (I don’t meditate, I know that I should!) Running is my ‘me time’, especially if I’ve had a hard or stressful day. I can go out for a run, and once I get home the problem I had when I started is never as big and I know how to solve it. And a lot of my creative ideas come to me when I’m running.
“YOU CAN DO ANYTHING YOU SET YOUR MIND TO BUT IF YOU TELL YOURSELF YOU CAN’T, YOU’LL NEVER BE ABLE TO” Do you ever struggle with motivation to go for a run? Yes! You can’t always expect to feel motivated. Because [KIC co-founder] Steph [Smith] and I have an exercise program, people think that we’re always motivated – no way. I don’t wake up every day and think, ‘Oh, I want to exercise!’. I focus on how I’ll feel after I ﬁnish because I know it’s the best thing in the world for my mind, and the feeling when you ﬁnish a run, especially if you’ve got a new PB or you’ve gone your longest distance, is amazing. You feel so accomplished and you feel like you can do anything. When you’re starting running, I think it’s important to do it every second day, because if you’re only doing it once a week it’s not enough to want to keep going. You forget how good you felt last week and you just think it’s too hard. So if you can build up to going for a run every second day, it’s easier to stay in a routine. Sometimes the first 500m can feel like forever, let alone big distances like a half or full marathon. What’s your advice for clocking up the Ks? With running you have to be really careful and build up slowly. Last year I was injured because I was running all these charity fun runs and not training properly, so now my rule is to build up slowly each week. So one week I might start on 7K and the next I’ll run 8K, and I add 1km every week. That way I’m building up my distance but not extremely fast so I won’t get injured and it’s more enjoyable. If you injure yourself you can get put of running altogether. And how to do you beat boredom on the road? I love to mix it up. I do three interval sessions a week, then one medium distance run and one longer run. I really like intervals – sometimes
, g advice from Laura in nn ru e om es aw e For mor head on over to womensfitness.com.au womensfitness.com.au
I do them on a treadmill and sometimes I do them outside, depending on how I feel. I ﬁnd them a little bit more fun than just going for a run. And the other thing that you need is a really good playlist! What’s on your playlist? Oh my goodness, music that I’d never listen to any other time apart from when I’m exercising… I think you call them bangers! I listen to really intense, upbeat music. We love that! Okay, what about controlling your breath when running? I have really bad asthma so breathing is important for me. I focus on two breaths in and two breaths out. When you start to run, focus on it and then once you’re in the rhythm you’ll forget about it. When you start running and you feel really tired immediately, it’s because your body is still using the anaerobic system instead of the aerobic system. Before it kicks into using the aerobic system you feel really out of breath, so that’s when you need to focus on your breathing, so you don’t pant and you can breathe normally. What does rest and recovery look like for you? I take magnesium, that really helps. And I listen to my body – I know not to push it. I also make sure I have one rest day a week. I do a lot of stretching, especially releasing my hip ﬂexors. When you run, your hip ﬂexors and glutes can get really tight. Last year I hurt my back and that was because when your hip ﬂexors and glutes are really tight it can cause back pain. I also get on a foam roller, and I roll out my quads and glutes. You’ve got us all inspired – what’s your next big goal? I would love to do a marathon. I’ve done 33km, but I’m still 9km of, so I’m going to train. I’m aiming for the Melbourne marathon in October. And being on the cover of the running issue of Women’s Fitness is motivating me – it means I should be able to do a marathon!
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ROOKIE New kid on the track? Suss out these expert tips to swerve the rookie errors
RUN CLUB POWERED BY NO MATTER HOW MOTIVATED you may be to hit the road with your fresh kicks, there’s some handy advice every runner needs to know to avoid tripping up along the way. Study up on these common rookie errors (and how you can dodge them) to make sure your running routine truly goes the distance.
ROOKIE ERROR #1: YOU SKIP REST DAYS If your mantra is, ‘The only workout you regret is the one you didn’t do’, hear this: Bypassing rest days is one of the biggest mistakes a runner can make. Sure it’s tempting to clock up the Ks every day, but failing to factor in some downtime will only put you on the fast-track to injury. “Rest is just as important as running, so try not to ﬁxate on training,” says Saucony ambassador Nick Anderson. “Your training won’t work without adequate recovery that will allow for new tissue regeneration and also topping up your energy stores.” Take the guesswork out of recovery by monitoring your resting heart rate each morning – if you’re tired and need a day of, your heart rate will be higher than normal. “If you think of your body as a bank, you’ll know that what you take away from it (training) you need to give back to it (nutrition, rest, recovery methods), or you’ll end up broke!” adds Ben Lucas, Flow Athletic co-founder and running coach. Bank some sleep, stretch sessions or massages to top up your credit.
PHOTOGRAPHY GETTY IMAGES, THINKSTOCK
ROOKIE ERROR #2: YOU’VE GOT THE WRONG SHOES They’re comfy, pretty and they were a bargain. Only problem is, they do nothing for your stride. “Always get the right running shoe for your feet,” says Lucas. “When you’re running a long distance, trust me – it really doesn’t matter what they look like!” Every foot is diferent, so it’s important to spend time ﬁnding your true sole mate. “Wearing old or poorly ﬁtted footwear can lead to injuries,” warns running expert Mark Wood. “To ensure you don’t make this mistake, visit a specialist running store and have an expert assess your running gait to determine exactly what happens to your foot when you run. They then can advise you on the most appropriate trainers.” Once you’ve got your perfect pair, take them out on the road for a few spins before lining up for a big race. “You need to get your feet used to them and wear them in, as the last thing you want is blisters come race day,” says Lucas.
ROOKIE ERROR #3: GOING TOO HARD, TOO FAST Perfect pacing is an art that even seasoned pros struggle to get right. While starting super slow may seem silly, starting extra fast is one of the biggest running sins. Why? Because a quick ﬁrst kilometre will ﬂood your muscles with lactate, causing you to slow down later on or, worse still, end up injured. “If you go too fast, you won’t last!” says extreme runner Andrew Murray. “When I started running, I used to run too fast and was always injured, and it’s a problem I often come across.” If you have a big distance goal, work up to it gradually. “If you try to go from zero to hero on day one, odds are you’ll hurt yourself by pulling or straining a muscle or ligament, or not rehydrating or nourishing your body correctly after adding extra stress to it,” explains Lucas. “If you’re a beginner, start by running around 5km on your long run day, and then slowly build up from there. If 5km takes you 40 minutes, then the next week run for 50 minutes and so on.”
ROOKIE ERROR #4: QUITTING TOO SOON Yep, running is tough – but if you don’t push through that pain barrier at the start, you’ll never improve. “So many people stop running too early,” reveals PT Dan Roberts. “It’s common to think you can’t do any more. I’ve run a few ultra marathons and I still feel rubbish during the ﬁrst 30 minutes and want to stop! The trick is to push on and you’ll soon pass through the painful stage and get into the zone.” Believe and you can achieve – promise!
ROOKIE ERROR #5: NOT VARYING YOUR TRAINING This one’s a biggie! Running is a simple sport, but if you’re only keeping a steady pace, you’re missing an opportunity to really rev up your results. “You need to be doing more than just a long run day when you’re training for an endurance event. I recommend completing at least one fartlek training day and a hill sprint training day too,” says Lucas. Fartlek training, also known as speed play, alternates easy jogging with all-out sprints. “It’s a great way to stimulate neuromuscular changes that will ultimately help you boost your speed and improve your stride. It’s also useful to practice as you will probably need to overtake a lot of people during an event.” Hill sprints, meanwhile, will help improve your lactic threshold and prepare
you for varying terrain. “Find a hill around 100m long and do ﬁve to six sprints in the session,” Lucas tips. Add in run-speciﬁc strength training to address any body imbalances (check out our workout on page 66) and you’ve got all bases covered.
Fuel for the road Bored of bananas? Try these healthy bites to power up your run CUSTARD APPLE The vitamin-rich tropical fruit will replenish your bod with potassium and magnesium to help you dodge muscle aches.
AVOCADO Score some long-lasting energy from this fruit’s healthy fats and fatigueﬁghting minerals.
BROCCOLI Packed with vitamin C, ﬁbre and antioxidants, it’ll help keep your body strong for back-to-back training sessions.
CHEESE Snack on some cheddar post-run for a dose of bone-building calcium plus some muscleloving protein.
TRY THIS! “I make my own ‘gels’, blending banana with instant cofee and honey, or sweet potato mash with cinnamon and honey, then I pour them into reusable bottles.” Veronika Larisova, ultra runner and nutritionist @womensfitnessau
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HOTSHOE SHUFFLE Nope, this isn’t just an (excellent) excuse to go shoe shopping – science shows that rotating your runners could improve your striding strength LET’S TALK ABOUT INJURIES. We all know that runners are prone to getting them. There are lots of things you can do to reduce your injury risk – take rest days, strength train, stretch or have regular sports massages. But the injury-prooﬁng tactic that often slips under a runner’s radar is to train in two or more pairs of shoes. “By using the same pair of trainers over and over, your muscles will work in the same activation pattern,” explains Saucony’s technical representative, Simon Callaway. “If there’s an imbalance in your natural gait [you overpronate, for example], some muscles will work hard to get stronger, while others will be under-used and won’t get strong at the same rate. So you end up with muscular imbalances. In the long run, particularly if you do lots of Ks on hard concrete, this will increase your risk of getting an overuse injury.” Luckily, changing the models and types of shoes you wear will place diferent forces on your body, which can reduce your risk of running into a problem. The bonus? You get to add to your sneaker collection!
SHOE SMARTS Don’t believe it? Science says this injuryprooﬁng hack is legit. Researchers in Luxembourg studied the training routines of 224 runners over 22 weeks. The scientists wanted to know what the injury occurrence was for those who have just one pair of joggers, compared with those who run in multiple shoes. Of the 224 runners, 116 64
TRY THIS! Improve your sprints with this drill: Start in a skipping action, driving of your back foot and lifting your front knee. Pump your arms and go into a fast run from the skip. Repeat two to three times.
were single-pair wearers who did 91 per cent of their mileage in one pair of trainers. The remaining 148 runners were multipleshoe wearers who did 58 per cent of their mileage in their main shoe and rotated 3.6 pairs of joggers for the rest of their training. Tellingly, 87 of the 224 runners sufered a lower-limb or back injury during the study, which stopped them running for a day or more. The good news? Those who rotated running shoes had a 39 per cent lower risk of being injured than those who stuck to their favourite kicks. “This is one of
the few studies that’s done in real time over a long period, so it gives a fairly consistent result,” notes Callaway. “And, when you delve into what the scientists actually did, you realise that they ensured the multipleshoe runners had completely diferent pairs of shoes, rather than two pairs of the same model.”
STEP IT UP It’s not about the wear and tear of the trainer, but a matter of the stress that its geometry puts on the body. “If you do your @womensfitnessau
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short runs, fast runs, steady-state runs and long runs all in the same pair of shoes, you’re still working your body in that one activation pattern,” adds Callaway. Running technicians liken this to using the same piece of kit to work your muscles at the gym – if you only ever work your biceps on a bicep curl machine, you’ll gain arm strength but won’t build the core strength that’s required to do standing curls with free weights. When you then perform standing curls with the same weight, you’ll be a bit wobbly as you lift the dumbbell – and putting muscles under load without a stable base is more likely to lead to injury. Variation is key. “By having two or more pairs of diferent shoes, your muscles will be working in diferent patterns and at a variety of intensities,” adds Callaway. “This is because the shoes will work your body ever so slightly diferently, building a general level of strength across your body that enables opposing running muscles to stabilise against one another.” The net result is a stronger, more injury-resistant you. Winner.
THE BIG SWITCH Some runners are already training in multiple shoes, perhaps without even knowing it. If you’re running of-road in trail shoes and doing your road runs in cushioned trainers, you’re already implementing an element of shoe rotation. But it’s not only a matter of having diferent styles for changing terrain, but also about calling on more than one pair of sneakers for the same terrain.
“Some trainers have higher, 8mm ofsets between the heel and the toe [also known as the “drop” of a shoe] while others have lower, 4mm ofsets. The 4mm ofsets are closer to the ground and so will work the Achilles tendon diferently from the 8mm shoes. They’ll also stretch the calves a little bit more, and ensure the muscles across the front of the forefoot and shin aren’t working so hard,” explains Callaway. It’s this slight, subtle variation in muscle strengthening and stretching that could help injury-proof your body. And it’s not just about the ofset of a shoe. Diferent running brands also ofer a variety of underfoot cushioning systems, which will all work your body in a slightly diferent way. For example, Saucony soles are made from Everun, a polyurethane foam that returns energy to the body when running, while Asics ofers GEL cushioning, a gel-based system that absorbs impact shock when your feet hit the ground. “Even if two shoes seem fairly similar [two pairs of stability trainers from two running brands, for example], there will be subtle diferences in how they work your body,” says Callaway. So, if you want to give this technique a try, choose the shoes that suit your runs – of-road trainers will ofer more grip on trails; racing ﬂats will be lighter in weight for speedy sessions; and cushioned trainers will protect your joints from impact on those long runs. And whatever’s in your shoedrobe, remember that running wisdom says you should replace your joggers when they’ve clocked up 500-800 kilometres.
YOUR ROTATION PLAN MONDAY
Short, easy run
Cushioned trainer with higher ofset
Lightweight trainer with lower ofset
New Balance Fresh Foam Lazr Hyposkin, $170, rebelsport.com.au
Reebok Floatride Run, $210, reebok.com
Long, slow session
Tempo run Lightweight trainer with lower ofset
Cushioned trainer with higher ofset
WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK
Want to get to grips with shoe rotation? Here’s how someone training for an event might use diferent joggers to suit their training needs
Saucony Kinvara 9, $190, saucony.com.au
Merrell Trail Glove, $179.95, merrellaustralia.com.au
Under Armour Hovr Sonic, $170, underarmour.com.au
REST DAYS: Wednesday and Friday womensfitness.com.au
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RUNSTRONG Make room in your running routine for this body-boosting workout SHOULDER JOINT MOBILISATION 1 BANDED
RUNNING IS SUCH A SIMPLE EXERCISE, but its impact on your body can be a real problem. To run faster, longer and more eiciently, you need to keep your spine supple, hips mobile and core strong. So add this conditioning workout to your routine twice a week to keep your body happy and healthy for those sessions on the road.
GREAT FOR: SHOULDERS, BACK
■ Wrap that arm around your lower back and grab it with the opposite hand. Then, raise your arms out away from your back. ■ Finally turn your head away to the ‘free’ side to get some additional stretching of the tissues within your shoulder region. ■ Hold for 20-45 seconds, depending on your level.
Technique ■ Attach one end of a resistance band to a ﬁrm structure and the other end around the crease of your shoulder. Lean your body weight into it. Drive away from the post to create tension in the band. You should feel like your shoulder is being pulled backwards.
HOW TO DO IT: Perform each move one after the other for the sets and reps listed. YOU’LL NEED: Resistance band, bench or box, kettlebell
2 PLANTAR FLEXION GREAT FOR: ANKLES Technique ■ Come into a kneeling position on the ﬂoor. With your feet on the ﬂoor and ankles and big toes together, slowly lower your bottom down on top of your feet, trying to keep your big toes and ankles touching. ■ Once your body weight is on your feet, you’ll feel a stretch through your ankle and perhaps even into your shin. ■ Gently rock from side to side. ■ Hold for 20-50 seconds. Release, then repeat. Do this a total of three times.
GREAT FOR: CORE Technique ■ Starting on your hands and knees, lower onto your forearms and send one leg back at a time, bracing your whole body and tightening
3 HIP FLEXOR STRETCH GREAT FOR: HIPS Technique ■ Start on one knee, opposite foot ﬂat on the ﬂoor in front, knee at a right angle.
■ Drive your hips forward until you feel a stretch in your back hip. ■ Hold for at least one minute. ■ Switch sides and repeat.
every muscle, speciﬁcally engaging your core, so your hips and spine are in a straight line, including your neck. ■ Hold for 30-60 seconds depending on your level.
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HIP SINGLE5 BANDED LEG SPLIT-SQUAT
GREAT FOR: CORE, THIGHS, BOTTOM Technique ■ Stand upright with your stomach tight and arms relaxed. ■ With control, lower your butt to the floor as far as possible, keeping your weight in your heels and feet flat. ■ Stand and repeat. ■ Aim for 10 reps in 20 seconds. Rest for 10, repeat for eight sets.
GREAT FOR: HIPS Technique ■ Place a resistance band around a post. Facing away from it, loop the band around the crease of your hip and walk forwards slowly to create as much tension on the band as you can take. ■ Squeeze your glutes and lower to a lunge. ■ With your glutes
engaged, stomach muscles tight and torso upright, drop your back knee towards the floor into the lunge. ■ Return to the start by extending both legs. Do 10-15 reps on each side, then rest for 30 seconds. Repeat for a total of three sets per side.
7 STRAIGHT-LEG DEADLIFT
GREAT FOR: THIGHS, BOTTOM, BACK Technique ■ Holding a kettlebell that challenges you without overloading your lower back, hinge at the hips, pushing your butt back. Keep your knees soft. ■ Trace a line down in front of you with your eyes as you lower to let the kettlebell gently touch the floor. ■ Slowly rise back up to standing. Aim for 8-15 reps depending on your level. 1
8 BOX JUMP
Search for womensﬁtnessau on Spotify to get this workout’s matching playlist!
GREAT FOR: LEGS, BOTTOM Technique ■ Stand with a bench or box about half a metre in front of you. ■ Set your feet, knees and back to neutral position. Gently bend your knees and load your rear thighs and hips with your bodyweight. ■ Power up, using your arms for momentum, and jump onto the bench, landing in a squat with your knees and feet facing straight forward. ■ Step back down to the start position and repeat the jump. ■ Aim for 4-6 reps depending on your level, then rest for 30 seconds and repeat for a total of three sets.
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FASTER FURTHER SUN
8 x 400m alternated with 90 sec jog
5km easy or rest
5 x 800m fast 5 x 800m at 30% of max speed
3K time trial – go out to set a fast time. This will become the benchmark to beat each week
10 x 400m alternated with 90 sec jog
5km easy or rest
5 x 800m fast 5 x 800m at 40% of max speed
3K time trial
12 x 400m alternated with 60 sec jog
5km easy or rest
5 x 800m fast 5 x 800m at 60% of max speed
3K time trial
14 x 400m alternated with 60 sec jog
5km easy or rest
5 x 800m fast 5 x 800m at 80% of max speed
3K time trial – go for a PB!
Rest days: Monday and Friday 68
WORDS SARAH IVORY PHOTOGRAPHY GETTY IMAGES
Got a few 5K races under your belt? Time to break some records! The key to going faster is to add some threshold speedwork into your training routine. “To improve your 5K time you need to increase your speed endurance,” explains running coach Bud Baldaro. “By making a few simple changes by varying your runs to include some fast, long eforts, you’ll be able to see a diference in your times.” This four-week plan is designed to get you ready to run your fastest ever 5K – the ﬁnal 3K time trial is a good indication of how you’ll go over the full distance with the added energy of race day. If you’re working up to an event, make sure you take a few rest days or only do a short, light jog in the days leading up to the race to ensure you’re fresh and ready to smash it on the day.
5K TO PB IN 4 WEEKS
Whatever your running goal, we’ve got a plan to help you smash it
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5 x 800m at race pace, 2.5 mins jog recovery between each
50 mins easy
10 mins jog then 2 x 10 mins fast with 4 mins jog rest
4 x 2K fast with 3 mins jog rest
90 mins steady
6 x 800m at race pace, 2.5 mins jog recovery between each
55 mins easy
11 mins jog then 2 x 11 mins fast with 4 mins jog rest
5 x 2K fast with 3 mins jog rest
100 mins steady
7 x 800m at race pace, 2.5 mins jog recovery between each
Relaxed 60 mins easy
12 mins jog then 2 x 12 mins fast with 4 mins jog rest
6 x 2K fast with 3 mins jog rest
110 mins steady
8 x 800m at race pace, 2.5 mins jog recovery between each
65 mins easy
14 mins jog then 2 x 14 mins fast with 4 mins jog rest
7 x 2K fast with 3 mins jog rest
120 mins steady
8 x 800m at race pace, 2 min recovery between each
Relaxed 70 mins easy
15 mins jog then 2 x 15 mins fast with 4 mins jog rest
8 x 2K fast with 3 mins jog rest
130 mins steady
9 x 800m at race pace, 2 mins jog recovery between each
Relaxed 80 mins easy
15 mins jog then 2 x 15 mins fast with 4 mins jog rest
8 x 2K fast with 2 mins jog rest
150 mins steady
10 x 800m at race pace, 2 mins jog recovery between each
Relaxed 90 mins easy
15 mins jog then 2 x 15 mins fast with 3 mins jog rest
50 mins steady
30 mins easy
30 mins easy
15 mins easy
GO THE DISTANCE Sprinter Katie Williams, ambassador for the SMH Half Marathon on 20 May, shares her expert training tips BE STRONG: Remember that running performance is more mental than physical – your mind will tell you to quit long before your body will. TWEAK TECHNIQUE: Relax your shoulders and chest, pump your arms at 90 degrees and push back with your elbows. KEEP A STRONG CORE: This will allow for a powerful stride and it requires less energy. REWARD YO-SELF: All work with no reward doesn’t last. Whether it’s a glass of red, some new gear or a massage, give yourself a pat on the back and appreciate your commitment.
If you find 5km tough, then you’re just about ready for a half marathon. Yes, you read that right – the 21.1km distance really can be easier. Let us explain. In the running world, pain is measured on two levels – whether the distance makes your lungs burn first, or your legs. A half marathon falls into the latter because it doesn’t place the same demands on lungs as shorter distance races, in which many runners go into oxygen debt in an attempt to run as fast as they can, but it does require strength to endure. “Running 5K will give you a good base of speed, endurance and fitness,” Baldaro says. “Now you need to learn to cope with the concept of time on feet. Increase your distance gradually. It’s worthwhile focusing on time rather than how much distance you’re covering.” Try this eight-week plan for a speedy transition to long-distance.
5K TO HALF MARATHON IN 8 WEEKS
Rest days: Monday and Friday womensfitness.com.au
RUN CLUB POWERED BY
ACE REA YOU’VE PUT IN THE HOURS AND PUSHED THROUGH THE PAIN OF TRAINING – now all that’s left to do is run the race. It sounds so simple, doesn’t it? But even the hardest workers with the highest hopes can be rattled come competition day. From picking smart kit that won’t hamper your stride, to knowing the course so well there’s no chance of taking a wrong turn (yes, it does happen), these pointers from world champ triathlete Chrissie Wellington, author of To The Finish Line (Constable, $39.99), will help you prep like a pro for the big event.
PREDICT YOUR PACE Pace can be a useful measure on courses that are ﬂattish, not technical and without too much wind. It’s highly individual and is based on a variety of factors, including race distance, your training and level of experience. Look at your racing log and speciﬁcally, race-pace work and longer sessions for a good indication of what you can comfortably sustain on race day. Think back to sessions where poor pacing resulted in you hitting the wall or ﬁnishing feeling like you had more in the tank, and those when you hit the pacing nail on the head. Then ask: what pace was I doing?
How did it feel? What factors inﬂuenced my pace? Were these controllable? The answers should guide your pacing strategy.
TAPER TO SUCCESS The taper (aka, a reduction of training frequency, intensity and duration of training in the weeks before an event) allows you to prepare physically, psychologically and practically for a race. It also replenishes the musculoskeletal, cardiovascular, metabolic, respiratory and nervous systems. There are loads of philosophies about how best to taper, but studies suggest performance improvements of up to 6 per cent with the perfect taper. Reduce your training by 60-70 per cent over the taper period and reduce the duration of hard eforts, but keep some high-intensity segments.
RECCE THE ROUTE Although most events will be marshalled, ultimately it’s every runner’s responsibility to know the route, and sussing out the course gives you ﬁrst-hand experience of the terrain. Unless you live near the venue, take a special trip to train on the course. If it’s more practical, you could drive around the course rather than run it.
rep guide will ensure rrive at the starting
PREP YOUR RACE PACK It’s a good idea to assemble and then – if you’re travelling away from home for the race – pack your kit, clothing and nutrition well ahead of race day. You can’t control whether the sun shines, but you can bring clothing and equipment that’s appropriate for the conditions. For example, if it’s due to be hot, you may want to pack sunscreen or a visor, and if the forecast has a big black cloud, you might want arm warmers, a waterproof jacket or a gilet. If you’re bringing back-ups, it’s a good idea to label items with your name and race number in case they end up in lost property.
COPE WITH NERVES Everyone gets nervous – yep, even the ‘serious athletes’. This is part of race preparation and it’s a sign of your passion, commitment and efort. If you weren’t apprehensive, it’d be cause for concern. Nerves stimulate adrenaline production, which is vital for propelling your body into action. The key is to control those nerves and, importantly, banish self-doubt so that they don’t become debilitating. Try using positive airmations or breathing exercises to stay cool on the start line.
DREAM RUNS TO TRY
CITY2SURF, 12 AUGUST, NSW Sydney’s iconic 14km race kicks of in the CBD and includes a mega climb known as Heartbreak Hill, plus a seriously postcard-worthy ﬁnish line at Bondi Beach.
PARIS VERSAILLES LA GRANDE CLASSIQUE, 30 SEPTEMBER, FRANCE Ditch the tourist circuit and join a throng of 25,000 runners on the road from the Eifel Tower to the Palace of Versailles. Oui, s’il vous plait!
THE GOLD COAST MARATHON, 30 JUNE-1 JULY, QLD The ﬂat course means you’re more likely to score a PB, plus, those beach views… We’re in! Not up to an actual marathon? There are a bunch of distances to go for gold on.
RUN CLUB POWERED BY
Ask the expert
Help! I’ve got a marathon coming up, but due to an injury I’ve missed a month of training. How can I catch up? “Has your injury healed? If it’s safely in the past, the best approach is to start back with a couple of easy weeks: focus on easy runs, starting at just 20-30 minutes and building up to an hour without worrying about speed or distance. Run on alternate days to give yourself plenty of recovery time in between sessions. If that all goes well, then pick up your training program and go back to the last week you completed successfully before injury struck. Repeat this week. If this feels okay and doesn’t niggle your injury, go on from there. Doing this might have an impact on your race time, but it’ll mean you’ll be progressing from a safe place at a sensible rate. If you’ve been unlucky enough to have to forgo more than a month of training (ﬁve to six weeks), go back an extra week when you resume your program – that is, repeat two weeks you’ve already done. And if you’ve missed more than six weeks, you might need to decide whether you still have enough time to prepare or if you should give this one a miss.” Sam Murphy, running coach
WORDS SARAH IVORY, PENNY CARROLL PHOTOGRAPHY THINKSTOCK
MARATHON DU MEDOC, 8 SEPTEMBER, FRANCE Less about the PBs and more about the good times, the course tours through vineyards where runners are encouraged to sample wines. Sounds just... horrible.
NEW YORK CITY MARATHON, 4 NOVEMBER, USA A bucket-list marathon for many, it winds through the ﬁve boroughs of the city and attracts competitors from all over the world plus plenty of supportive crowds.
THE BIG FIVE MARATHON, 23 JUNE, SOUTH AFRICA Tick of two big dreams in one go – run a marathon through the savannah while keeping your eyes peeled for lions, elephants, rhinos and more.
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WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY THINKSTOCK
SNACK ATTACK You’ve probably heard that eating ﬁve small meals a day – rather than the traditional three square – will control your hunger, keep your metabolism revving and help you lose weight. This just in: that theory may be wrong! A landmark study by Deakin University has concluded that women who graze throughout the day are more likely to gain weight than those who eat regular meals. Study participants who followed a ‘grazing’ eating style ate snacks more frequently, consumed more kJs from their snacks, ate later in the day and had higher intakes of unhealthy food. Subjects who were overweight or obese were more likely to be grazers. According to lead researcher Dr Rebecca Leech, we need to emphasise the importance of eating regular meals and improve the quality of our snacks. So, put that protein bar down and eat your dinner – just like your mum said!
DECODE OUR RECIPES: DDF = DAIRY FREE GGF = GLUTEN FREE
ON A PLATE Too busy to think? Allow us to help with these quick and healthy dinners
M O N DAY
BEEF, GINGER AND MISO STIR-FRY SERVES 4
A fermented food, miso paste is great for gut health 74
2 tbs coconut oil 2 tsp grated ginger tsp dried chilli ﬂakes 1 tbs miso paste (from the Asian section of the supermarket) 560g lean beef steak of choice, ﬁnely sliced 400g broccoli, cut into ﬂorets 4 medium carrots, ﬁnely sliced 4 spring onions, ﬁnely sliced cup coriander leaves 1 Heat a wok or frying pan over medium
heat, add the coconut oil, ginger, chilli and miso paste and stir-fry for about 30 seconds. Add the beef and stir-fry for 3 minutes, then remove from the wok. 2 Add the broccoli, carrot and half the spring onion to the wok and stir-fry for 3-4 minutes or until the broccoli is bright green and the vegetables are crisp-tender. Return the beef to the wok and toss well to combine. 3 Divide the stir-fry among four bowls, top with the remaining spring onion and the coriander and serve.
T U E SDAY
LOADED SWEET POTATO FRIES SERVES 4
4 small sweet potatoes, cut into wide chips 2 tbs extra virgin olive oil 200g tinned kidney beans, drained and rinsed 1 red onion, diced cup grated cheddar 2 medium avocados, diced cup coriander leaves 1 Preheat the oven to 180°C and line a baking tray with baking paper. 2 Coat the sweet potato chips with 1 tablespoon of the olive oil and spread over the prepared tray. Bake for 25-30 minutes or until roasted and tender, turning them halfway through cooking. 3 Meanwhile, heat the remaining olive oil in a frying pan over medium–high heat, add the kidney beans and onion and cook them for 2-3 minutes or until the onion has softened. 4 Remove the sweet potato fries from the oven and transfer to an ovenproof serving dish. Top with the bean mixture and grated cheese, then return the dish to the oven for 4-5 minutes or until the cheese has melted. 5 Divide the fries among four plates, top with avocado and coriander.
Don’t let the word ‘fries’ put you off - this recipe is packed with nutrients womensfitnessaustralia
Serve with a big leafy salad for some extra green goodness!
W E D N ES DA Y
FISH AND VEGGIE KEBABS SERVES 4
4 garlic cloves, crushed 2 tbs extra virgin olive oil cup lemon juice cup ﬁnely chopped ﬂat-leaf parsley leaves 600g white ﬁsh ﬁllet of choice, skin and bones removed, cut into 3-4cm chunks 2 small zucchini, cut into chunks 2 red capsicums, seeds removed, cut into chunks 1 red onion, cut into chunks lemon wedges, to serve (optional) 1 You will need eight skewers for this
recipe. If you are using wooden skewers, soak them in water for 30 minutes before use so they don’t burn during cooking. Combine the garlic, olive oil, lemon juice and parsley in a bowl. 2 Thread the fish and vegetable chunks evenly onto the skewers, then brush all over with the parsley marinade. 3 Heat a large frying pan over mediumhigh heat and cook the kebabs for 3-4 minutes on each side or until the fish is cooked through and the vegetables are tender. Serve immediately, with lemon wedges if desired.
EatFIT T H U RS DAY
ONE-POT SPAGHETTI BOLOGNESE SERVES 6 1 tbs extra virgin olive oil 1 red onion, ﬁnely diced 2 medium carrots, grated 2 celery stalks, ﬁnely chopped 2 garlic cloves, minced bird’s eye chilli, ﬁnely chopped (optional) 75g mushrooms, sliced 1 small zucchini, grated 500g lean beef mince 1 tbs Worcestershire sauce 3 tbs tomato passata 2 × 400g tins tomatoes 1 cup red wine 2 cups salt-reduced chicken stock salt and freshly ground black pepper 250g wholemeal spaghetti 2 tbs basil leaves cup shaved parmesan 1 Heat the olive oil in a large saucepan (the saucepan needs to be big enough to hold both the bolognese and the spaghetti) over medium-high heat. Add the onion, carrot, celery and
garlic and cook for 3 minutes. Stir in the chilli (if using), then add the mushrooms and the zucchini and cook for another 2 minutes. 2 Add the mince to the pan and cook, stirring, for 5 minutes or until the meat is nicely browned, breaking up any lumps with the back of a wooden spoon. Next, pour in the Worcestershire sauce, passata, tomato, wine and stock, season with salt and pepper and stir the mix to combine. Cover the saucepan with a lid and bring to the boil. 3 Reduce the heat to medium and remove the lid. Add the spaghetti (you may need to break it in half if your pan isn’t big enough) and simmer, stirring regularly, for 15 minutes or until the pasta is al dente. 4 Divide the spaghetti bolognese among six bowls and sprinkle with the basil and shaved parmesan to serve. Leftovers will keep in an airtight container in the fridge for 3-4 days or in the freezer for up to a month.
Busy? Read this The Healthy Mummy, Rhian Allen, is all about keeping life simple. We asked her to serve up her best time-saving tips for a healthy dinner in a hurry MEAL PREPPING IS KEY! If you can spare the time, spend an hour or two and do a big cook-up and put a few meals in the freezer. Then you can just grab something straight out on one of those hectic nights. USE A SLOW-COOKER You can simply throw in all the ingredients in the morning and dinner is done! DINNER DOESN’T HAVE TO BE FANCY My family and I really enjoy simple meals like bean nachos and toasties that can be on the table in minutes. STOCK UP ON ESSENTIALS This is really useful because you can quickly whip up a healthy meal or snack and avoid calling up the local takeaway! Some essentials in my house include eggs, peanut butter, lentils, tinned tuna or salmon, spinach, frozen berries, olive oil, rice, pasta and avocados (if they’re on special). GET ORGANISED It helps to have all your ingredients and utensils out and ready before you start cooking. MAKE A LITTLE EXTRA WHENEVER YOU COOK A big batch can go a long way and you’ll be grateful for it on those nights when you’re too exhausted to cook!
For more great recipes, pick up The Busy Mum’s Guide to Weight Loss by Rhian Allen (Plum, $34.99), on sale 24 April.
F R I DA Y
LENTIL AND QUINOA SALAD WITH EGGS AND PESTO SERVES 4
1 cup quinoa, rinsed 80g tinned brown lentils, drained and rinsed 1 tbs cumin seeds, roasted 2 tomatoes, chopped cup chopped ﬂat-leaf parsley leaves cup chopped mint leaves cup lemon juice 2 tbs extra virgin olive oil, plus extra if needed salt and freshly ground black pepper 2 garlic cloves, crushed
cup chopped basil leaves cup grated parmesan 4 hard-boiled free-range eggs, peeled and sliced 1 Place the quinoa and 2 cups water in a saucepan and bring to the boil. Reduce heat and simmer, covered, for 15 minutes or until tender and most of the liquid has been absorbed. Fluf up with a fork. 2 Combine the quinoa, lentils, cumin seeds, tomato, parsley and mint in a
bowl. Drizzle with the lemon juice and 1 tablespoon of the olive oil, and toss to combine. Season with salt and pepper. 3 Place the garlic and basil in a food processor and process until ﬁnely chopped. Add the parmesan and remaining olive oil and process until smooth. Add a little extra oil or some water to loosen if needed. 4 Divide the quinoa salad among four bowls and arrange the hard-boiled eggs on top. Dollop over the pesto and serve.
S AT U R D A Y
GREEK BEEF BURGERS SERVES 4 320g lean beef mince cup ﬁnely chopped mint leaves 1 tsp dried oregano brown onion, grated cup green olives, chopped 80g reduced-fat feta, crumbled cooking oil spray 4 wholegrain rolls 60g mixed lettuce leaves 1 Lebanese cucumber, cut into long ribbons or sliced 2 tomatoes, sliced 1 Combine the mince, mint, oregano, onion, olives and feta in a bowl. Divide into four even portions and shape into patties. Refrigerate for 20 minutes. 2 Lightly spray a large non-stick frying pan with cooking oil spray and place over medium-high heat. Add the patties and cook for 3-4 minutes each side or until cooked through. 3 Cut the rolls in half and top the bases with the lettuce, cucumber and tomato. Add one patty to each, then sandwich with the remaining roll halves and serve.
SU N DAY
THICK AND CREAMY LENTIL & TOMATO SOUP SERVES 2
PHOTOGRAPHY STEVE BROWN, ROB PALMER
2 tsp extra virgin olive oil fennel bulb, trimmed and diced, fronds reserved brown onion, diced 200g tinned brown lentils, drained and rinsed cup unsalted cashews 2 cups salt-reduced vegetable stock cup tomato passata 2 tsp chopped ﬂat-leaf parsley leaves tsp dried chilli ﬂakes 1 Heat the olive oil in a medium saucepan over medium-high heat, add the fennel and onion and cook for 3-4 minutes or until softened. 2 Add the lentils, cashews, stock and tomato passata. Bring to the boil, then reduce the heat and simmer for 20-30 minutes. Use a stick blender or benchtop blender to blitz the soup until smooth, leaving some chunks if preferred. 3 Divide the soup between two bowls, garnish with the reserved fennel fronds, parsley and chilli and serve.
Strengthen your smile and your health with a dentist-approved menu
ON THIS 80
WORDS EVE BOGGENPOEL PHOTOGRAPHY GETTY IMAGES, THINKSTOCK
WE ALL KNOW SUGAR IS BAD FOR OUR TEETH, and many of us have the ﬁllings to prove it! But did you know other aspects of your diet contribute to oral health, too? From micronutrients to micro-ﬂora, there’s a lot you can do to improve your dental health, preventing not just a head-on with the dreaded drill, but warding of serious health conditions too. According to the World Health Organisation, almost 100 per cent of adults worldwide have experienced tooth decay, and in Australia, it’s one of the most common (and preventable) childhood diseases. And the problem doesn’t stop at teeth: mild forms of gum disease afect 60 per cent of the Aussie population. Research shows gum disease is linked to systemic inﬂammation, an increased risk of heart disease, a greater risk of clogged arteries and the worsening of existing heart conditions. Yikes. If that wasn’t scary enough, poor dental health can also increase your susceptibility to certain types of stroke, cause lung infections and make it more diicult for diabetics to control their blood sugar levels. So what can you do to make sure your teeth, oral health and your overall wellbeing are the best they can be?
There’s no doubt about it: sugar is bad news for your teeth. It is a major risk factor in cavities as it becomes acidic and dissolves calcium from tooth surfaces. But sugar as we know it – in the form of lollies, cakes and chocolate – isn’t the only damaging food for teeth. Dr Steven Lin, dentist and author of The Dental Diet Plan (Hay House, $24.99), was so concerned about the state of his patients’ chompers he decided to research the causes of dental decay, and came up with some interesting conclusions. “When you get a cavity, it’s more than a sign that you’re consuming too many sugary foods and drinks,” he says. “It’s a sign that some more important processes in your body aren’t working properly.” For example, when you eat a diet high in sugary and processed foods, you’re also feeding the bacteria in your mouth and, as they metabolise the sugars, they release acids that, over time, pull calcium out of your tooth enamel and cause cavities. In addition, experts say that an uneven ratio of diferent types of bacteria in your mouth can worsen the problem.
So, it seems you need to look after the healthy microbes in your mouth in the same way you should those in your gut. “You need a balance of ‘good’, slowmetabolising bacteria and ‘bad’, quickmetabolising bacteria in both your mouth and gut for overall health,” explains Dr Lin. “Every meal should feed and replenish healthy microbes in order to keep them thriving and diverse, which keeps the harmful ones from taking over.” It helps to think of your teeth as living organs. “In a healthy person, the teeth are constantly regenerating,” explains Dr Lin. “When you have suicient vitamins and minerals, your teeth will naturally regenerate and remain strong and healthy. But when you aren’t getting the right nutrients, the bacteria and acid in your mouth begin to overcome the healing process and break down your teeth faster than they can regenerate.” Dr Lin says certain vitamins are crucial for strong teeth – both for children, whose teeth are still developing, and for adults – and deﬁciencies can have an impact. Some of those key nutrients? Vitamin D,
found in fatty ﬁsh, liver, cheese and egg yolks, helps the body absorb calcium, and vitamin A (from beef liver, carrots, sweet potato and kale), which is essential for growth, repair and a healthy immune system. It’s also necessary for saliva production, which ensures that harmful bacteria is washed away, Dr Lin adds. “Vitamins A and D tell our cells to produce certain proteins – osteocalcin and MGP – that help build and repair teeth and bones by taking calcium where it needs to go. But you also need vitamin K2 to help activate the proteins,” says Dr Lin. This vitamin is created when animals digest the vitamin K1 found in grass and green leaves. You’ll ﬁnd vitamin K2 in foods such as shellﬁsh, organ meats, eggs from pasture-raised chickens and butter from grass-fed cows; plus cheeses including gouda and brie, and fermented foods. Finally, to keep your jaw strong, Dr Lin advises eating plenty of hard, ﬁbrous foods such as whole raw vegetables, whole nuts and seeds and meat on the bone. Try eating one hard, raw vegetable a day, like a whole carrot or some broccoli to give your jaw a workout. “Close your lips, breathe through your mouth, chew and enjoy the crunch!” Dr Lin says.
Better bites Try Dr Lin’s dental diet steps for a happier and healthier mouth
CLEAN IT UP
A healthy mouth needs a diet rich in whole foods and low in sugar and refined foods… ■ Avoid reﬁned canola, sunﬂower and safflower oils, and opt for coconut oil, olive oil or butter. ■ Go easy on foods made with white ﬂour such as breads, pasta, biscuits and pastries. ■ Try to replace sugary snacks with nourishing foods such as avocado, yoghurt and eggs.
As well as filling up on foods rich in vitamins A, D and K2 (think bright-coloured veggies, meat and oily fish), support your system with… ■ Magnesium: pumpkin seeds and leafy greens. ■ Zinc: kidney beans and linseeds. ■ Calcium: Dairy and leafy greens. ■ Healthy fats: coconut oil, olive oil, avocado. ■ Gelatin: bone broth, animal skin.
Give your microbiome a helping hand with plenty of probiotic and prebiotic foods… ■ Probiotics: Eat two to three doses of fermented foods a day, such as a spoon of sauerkraut with a meal. Other sources include pickled vegetables, kombucha, kimchi, active cultured yoghurt, cheese, butter, keﬁr and miso. ■ Prebiotics: Go for artichokes, asparagus, onions, leeks, bananas, chives, chi
Happy skin from within Treat problem skin to these delicious, low-chemical eats from ‘the eczema nutritionist’ Karen Fischer
Carob chia pudding SERVES 4
VG DF GF
1 cups organic soy milk or rice milk cup carob powder 3-4 tbs real maple syrup (or rice malt syrup) cup chia seeds or sago banana, carob chips and raw cashews, to decorate 1 Place the milk, carob and syrup into a food processor or blender and blend until smooth. Taste and adjust the sweetness if necessary. Stir in the chia seeds (they are lovely kept whole but if you prefer you can blend these as well). Place in jars or bowls, cover and refrigerate until set. If you’re using sago, simmer the sago and milk in a saucepan on low heat for 15 minutes, covered, or until the sago becomes translucent. In a cup, mix the carob powder with 1 tablespoon of boiling water. Then add the carob and syrup (and extra liquid if needed) to the sago and mix. Refrigerate until set. Note: To create the layered pudding as shown, make a separate chia pudding without carob powder and add to the bottom of the jars. Decorate the inside of the jar with slices of banana, then top with the carob chia pudding, carob chips and nuts.
feine-free af c y, th al e h a is Carob e, cocoa and cacao at ol oc h c to e iv at altern es and increase sh ra in sk n se or w which can ritation skin dryness and ir
EatFIT Banana beet smoothie bowl SERVES 1
VG DF GF
1 banana, frozen cup raw cashews, soaked for 4 or more hours cup rice milk or homemade cashew milk 1 tbs grated fresh beetroot, peeled 2 slices of papaya/pawpaw (optional) tsp linseed oil (optional) TOPPINGS 1 tsp chia seeds banana, pawpaw or papaya slices raw cashews, chopped 1 Place all the smoothie ingredients, except the toppings, into a highpowered blender and blend on high until smooth. Serve in a bowl and top with chia seeds, fruit and chopped cashews.
If youâ€™re sensitve to chia seeds, swap them for linseeds
will T hese muffins eez er k eep in the fr for up to three months
Pear spelt muffins MAKES 12 MUFFINS
1 egg cup maple syrup or maple sugar 1 cup organic soy milk cup rice bran oil or sunﬂower oil 2 cups spelt ﬂour 4 tsp baking powder 2 large pears, peeled and diced chia seeds, to decorate 1 Preheat the oven to 180°C. Place paper muin cases into the holes of a 12-cup muin tray (or alternatively grease the tray holes with a little extra rice bran oil). 2 In a small food processor, blend the egg, maple syrup and milk until smooth. Then, while the motor is running, open the chute and slowly drizzle in the oil and blend well until smooth and creamy. 3 In a separate bowl, sift together the ﬂour and baking powder and mix. Add the wet ingredients to the bowl with the dry ingredients and brieﬂy mix using a large spoon. Then stir in the pear. 4 Spoon the mixture into the muin cups, until each is three-quarters full. Bake for 15 minutes or until golden and cooked when tested. Sprinkle with chia seeds to serve.
What are people surprised to discover about eating for eczema? While junk food and artiﬁcial chemicals can trigger eczema, healthy foods that are rich in natural chemicals can also trigger an unbearable itch and worsen eczema. If you’re sensitive to artiﬁcial preservatives, food colourings and even topical irritants like perfumes then you’re likely, to some degree, to have food chemical intolerances. Many eczema suferers avoid artiﬁcial additives and chemical cleaning products and believe they’re living a low-tox lifestyle. However, the reason eczema persists can often be attributed to the natural chemicals in food, including salicylates which are found in broccoli and avocado, and, to lesser degrees, food colourings, amines, nitrates, preservatives and MSG, which naturally occurs in tomato, grapes and soy sauce. 84
What are some of the worst foods for eczema suferers? The ‘itchy dozen’ worst foods for eczema include dairy and eggs, which are common allergy foods, plus foods rich in itch-promoting chemicals including grapes, tomatoes, kiwi fruit, oranges, broccoli, avocado, dried fruits, chocolate and deli meats (think sausages, bacon, ham and other nitrate-rich processed meats).
Can you share some smart food swaps for eczema suferers to try? Swap processed meats for organic or free range lean meats including lamb and skinless chicken or omega-3-rich ﬁsh. Rather than reﬁned sugars, artiﬁcial sugars and honey, use low-chemical rice malt syrup. And instead of itch-promoting fruits such as oranges and grapes, go for peeled pear, banana, pawpaw and papaya.
How can people work out what foods trigger their itchy skin? Allergy tests are often inaccurate and when people with eczema avoid their diagnosed allergy foods, their eczema often persists. So begin with an elimination diet that takes out all possible trigger foods at the same time – it’s far more accurate and can be done in as little as two weeks. Then reintroduce foods one by one to see what your triggers are.
For more recipes and tips, pick up a copy of The Eczema Detox by Karen Fischer ($34.99, Exisle Publishing)
PHOTOGRAPHY KAREN FISCHER, VANESSA LEVIS
Even healthy food can be a trigger for itchy skin conditions like eczema, psoriasis and dermatitis, explains Karen Fischer, nutritionist and author of The Eczema Detox
EatFIT Papaya rice paper rolls MAKES ABOUT 20 ROLLS
300g plain tofu or skinless free-range chicken, thinly sliced freshly minced garlic, to taste sea salt, to taste packet round rice paper (20 sheets or 250g) 1 ripe papaya, skin and seeds discarded, thinly sliced 3 handfuls ﬁnely shredded cos or iceberg lettuce 1 handful ﬁnely shredded red cabbage 1 small raw beetroot, grated
2 medium carrots, grated mung bean sprouts (freshest only), washed thoroughly 1 Mix the tofu or chicken with a sprinkling of garlic and salt and place in a steamer basket. Steam for 5 minutes or until thoroughly cooked (if using chicken, ensure it’s cooked through). Remove from the heat and allow to partially cool. 2 Wet a clean tea towel, wring out the excess water and place ﬂat on the kitchen
bench. Soften the rice paper, one at a time, in a large bowl of very warm water, soaking each sheet for 10-20 seconds. Remove the rice paper before it gets too soft and place ﬂat on the damp tea towel. 3 Arrange the tofu (or chicken), and whatever mix of papaya, lettuce, cabbage, beetroot, carrot and sprouts you like in a row, on the rice paper near the end closest to you, then roll it up, tucking the ends in about halfway so they look like cylinders. Serve the rolls with parsley pesto.
Parsley pesto MAKES 2 SMALL JARS
VG DF GF
1 small bunch fresh parsley cup rice bran oil 2 tsp linseed oil 1 cups raw cashews (preferably soaked for 4+ hours) 2-3 tbs ﬁltered water 1 tsp freshly minced garlic, or to taste tsp quality ﬁne sea salt, or to taste
1 Cut half the stems of the parsley, wash the leaves and shake of any excess water before placing them in a food processor. Add all the remaining ingredients and blend well. Note: If you can, avoid using a high-powered blender as it will look more like avocado than pesto!
hp T his protein-ric at ty ial f is full of essent a acids, making it or ydrat powerful skin-h
Is your m rummag e orning fridg e doing you g ood?
BREAKFAST debate To eat or not to eat? We get to the bottom of whether a good brekkie is all it’s cracked up to be BREAKFAST: IT’S THE MOST IMPORTANT MEAL OF THE DAY. At least, that’s the long-held theory – but new research is beginning to hint that dishing up the morning eggs and toast may not be as essential as we thought. “Children deﬁnitely need a good meal ﬁrst thing, but with some adults, I’m not so sure,” says nutritionist Dr Sarah Schenker, author of Myth-Busting Your Body (Andre Deutsch, $34.99). “Anecdotally, I ﬁnd that some people who put of eating until midday manage their food intake better.” The new thinking goes a little like this – delaying your morning meal leaves your body in an extended fast, which could help manage weight and diabetes risk. That being said, most experts are still ﬁrmly in the breakfast corner. So, to breakfast or not to breakfast? Read on for the latest updates on the big brekkie debate.
THE CASE FOR Are you somebody who feels kinda icky at the thought of demolishing a plate of eggs while you’re still rubbing sleep from your eyes? There’s plenty of research to tell us that breaking the fast is simply a good habit to have: data shows that people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight, lose weight more successfully if they are overweight, and also have a reduced risk of certain diseases such as cardiovascular disease and diabetes. One 2017 study in the Journal of the American College of Cardiology found that skipping breakfast was associated with an increased risk of atherosclerosis (the hardening and narrowing of arteries due to a build-up of plaque) while another in the journal Circulation documented a 27 per cent increase in coronary heart disease among American men who regularly failed
to eat a meal at the start of their day. A good breakfast may also boost your mental health – in adults there appears to be an association with mood. For example, one 2017 study in the journal Appetite looked at more than 200,000 South Koreans and found that those who missed breakfast ﬁve times a week were the most badly afected with depression, and the efect worsened with age. Researchers believe the body reacts to a lack of food by releasing the stress hormones adrenaline – linked to irritation and anxiety – and cortisol, which inhibits the feel-good brain chemical serotonin (though there could have been socio-economic factors at play in this study, too). Plus, eating ﬁrst thing is a really good chance to get in your daily quota of nutrients. “Breakfast is an easy meal to get right and to have control over,” explains dietitian Helen Bond. “In particular, it’s an ideal opportunity to get a good level of nutrients such as ﬁbre, iron and calcium. If you skip it, evidence shows you may not catch up on these later on.” On an everyday level, it has a simple, but vital job: kickstarting your engine. “Breakfast is always a good idea,” says WF dietitian Caitlin Reid. “It fuels you and provides energy for your day.”
THE CASE AGAINST One of the main arguments for skipping breakfast, or at least leaving eating until later in the morning, is that it allows the body to spend more time in the fasted state – now recognised as potentially helpful for managing weight and diabetes risk. And preliminary research at the Salk Institute in the US suggests that a 12-hour fast overnight may be better for weight loss than grazing during this time. It means that if you don’t ﬁnish eating until 10pm, it
WHAT IS A HEALTHY BREAKFAST? The Dietitian’s Association of Australia recommends “eating a healthy breakfast which is high in fibre, has a low glycaemic index and includes protein”. Their suggestions include poached eggs on wholegrain toast with tomato, mushrooms or spinach, a bowl of wholegrain cereal with milk, a dollop of yoghurt and sliced fruit and nuts, or a smoothie made from milk, fresh fruit and yoghurt. If you’ve had breakfast but you’re hungry by mid-morning, it could be that you’re eating too many fast-releasing carbs that provide an initial spike of energy, then a later slump. “Carbohydrate at breakfast needs ideally to be the slowerreleasing, high-fibre type, such as a bowl of non-sugary wholegrain cereal, porridge or wholegrain toast,” says Bond. “If you supplement this with some fruit and extra protein, such as Greek yoghurt or nuts, you’ll get steadier blood-sugar levels.” Alternatively, go for protein as the main feature and some wholegrains and fruit on the side. Eggs on toast are the obvious choice – chicken, salmon or tofu also work.
“While there’s a bit of research showing fasting might help with weight loss, we don’t know the long-term effects”
THE VERDICT? IT’S COMPLICATED While we still have a lot to learn about the relative pros and cons of breakfast, it’s likely that it all comes down to the individual. A recent study in Journal of Physiology found that in slim people, skipping breakfast may help activate certain genes that burn fat and boost the metabolism. But for the obese, this wasn’t the case. In this group, skipping breakfast, which was a carb-based one, had a negative efect, causing changes suggestive of fat cells becoming more insulin-resistant (a precursor to diabetes). If your natural tendency is to not want brekkie and it works for you, you could push back your morning meal. But remember, “hunger pangs are a strong message your body needs to refuel,” says Dr Schenker. Reid says you should still try to give breakfast a chance, and if you can’t face food ﬁrst thing, she suggests a liquid brekkie. “Start with a smoothie option, as this is generally better tolerated by people who aren’t traditionally breakfast eaters,” she tips. “Also, look at how much you’re eating the night before. Chances are you’re probably eating too much and/or too late at night. Try to reduce the amount of food you eat at night. Eat dinner earlier in the evening and stop eating by 8pm.” And don’t forget that your body needs fuel for many reasons beyond looking great in your activewear. “If you have a big training session, you’ll need fuel on board to get you through, otherwise you’ll fatigue more quickly and be unlikely to train as hard,” Reid says. “Breakfast also helps to improve your alertness, concentration, mental performance, mood and memory, so if you have a big meeting, deadline, or exam ﬁrst thing, breakfast will help you stay focused. If you’re pregnant or breastfeeding, it’s also a must. People on certain medications that require food to be eaten at a similar time each day will also need to include breakfast.”
fuse Who could re l a brek kie bow this pret ty?
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WORDS ANGELA DOWDEN PHOTOGRAPHY THINKSTOCK
might be best to wait until at least 10am the next day to eat brekkie. In fact, some researchers suggest up to 18 hours with no food in every 24-hour period is optimal. “If I have a client who doesn’t feel hungry during the morning and – crucially – knows they will make a healthy choice at lunch, I’m happy for them to skip breakfast, as there may be metabolic beneﬁts to going without,” Dr Schenker says. Reid, however, is cautious about the research into fasting, noting that there isn’t yet enough conclusive evidence to show it works. “While there is a little bit of research showing fasting might help with weight loss, we don’t know the long-term efects,” she explains. “It’s also important to consider whether this style of eating can be maintained long-term and if it provides all the recommended amounts of key nutrients we need for optimal health. Fasting diets also don’t necessarily change the way we eat, which for most of us is important for improving our health – four out of ﬁve Australians don’t eat enough fruit and vegetables.” If you’re worried that skipping breakfast will lead to weight gain, the jury’s out on that too. The few clinical trials that have actively altered people’s breakfasting habits showed no impact on waistlines. The largest, published in The American Journal of Clinical Nutrition in 2014, involved 300 overweight or obese people who were asked to either skip or eat breakfast for four months; the results showed no diference at all in the amount of weight loss between the two groups. Even if you’re doing a morning workout, a lack of breakfast might not be a bad thing, adds sports nutritionist Anita Bean. “If you’re exercising to lose or maintain weight, rather than trying to gain muscle or improve athletic performance, exercising on an empty stomach may help you shed kilos a little faster,” she notes. Researchers at Northumbria University found that those people who exercised on an empty stomach burned up to 20 per cent more fat compared with breakfast eaters. They also had a smaller appetite later in the day and did not consume more kilojoules to compensate.
EatFIT The best breakfast forâ€Ś EARLY MORNING ORKOUT Grab-and-go oat berry smoothie This works both before and after a workout, roviding carbs for fuel, tein for muscle repair and antioxidants for helping with exercise-related cell damage. Make it the night before by blending a banana, half a punnet of berries, 50ml of low-fat milk and a small pot of natural yoghurt together and stirring in 1 tablespoon of oats. Pour into a flask, chilling overnight.
ARP MENTAL PERFORMANCE 2 slices of wholegrain toast spread with 30g cashew butter The wholegrain carbs rovide glucose for the n while the nut butter (rich in brain-friendly essential fats, iron and B vitamins) lowers the glycaemic index (GI) of the breakfast, keeping your blood sugar steadier for longer.
BUSY DAY orridge with a sprinkling of seeds, boiled egg with half a slice of Vegemite toast, some berries Having a big breakfast set you up to tackle a jam-packed day. This one has protein, carbs, fibre and a good quota of vitamins and minerals.
EIGHT LOSS wo poached eggs and a slice of wholegrain toast Research has shown that eggs in particular seem to be satiating, reducing the ilojoules you eat over the rse of the day, and even into the next day.
LUNCH! Sandwich, you’re sacked – these crust-less lunches are way more fun
SESAME-CRUSTED HOISIN TOFU STEAKS SERVES 4
400g piece ﬁrm tofu, cut into four even pieces 2 tbs hoisin sauce 1 tbs salt-reduced soy sauce (use tamari if GF) 40g sesame seeds 1 tbs rice bran oil 80g avocado, sliced cup basil sprigs cup coriander sprigs lime wedges, to serve BROCCOLI RICE AND BOK CHOY 300g baby bok choy, leaves separated 300g broccoli ﬂorets 40g raw unsalted cashews, toasted and chopped 1 To make the broccoli rice and bok choy, place the bok choy in a large heatproof bowl and cover with boiling water. Stand for 1 minute, then drain and rinse under cold running water. Transfer to a large bowl. Process the broccoli in a food processor until it resembles rice grains. Add to the bok choy. Add the cashews and season to taste with freshly ground black pepper, toss until well combined. 2 Coat the tofu pieces in the hoisin and soy or tamari sauces, then press firmly into the sesame seeds on all sides. Heat the rice bran oil in a large frying pan over medium heat. Add the tofu and cook, turning occasionally, for 6 minutes or until heated through, crisp and golden. Transfer to a plate and cover to keep warm. Add cup water to the pan and swirl it around for 30 seconds, scraping the base to release the flavourings. Transfer to a heatproof jug. 3 Gently combine avocado, basil and coriander in a bowl. Season to taste. 4 Plate the broccoli rice evenly. Top with the tofu steaks and drizzle with the sauce from the pan. Serve with the avocado salad and lime wedges.
MAKE IT PORTABLE: Cool the tofu, then transfer to airtight container/s, with the sauce. Place the broccoli rice and the avocado salad in separate airtight containers for transportation. Keep chilled.
EatFIT MAKE IT PORTABLE: Cool the salmon mixture before adding to the salad, then transfer to airtight containers for transportation. Place the hummus in a separate container. Keep chilled.
MOROCCAN SALMON AND CROUTON SALAD WITH LOADED HUMMUS SERVES 4
70g crustless mixed grain bread, lightly toasted, chopped 400g salmon ﬁllet, skin and bones removed, ﬂesh chopped 250g asparagus, trimmed, cut into 4cm lengths 1 tbs olive oil 1 tbs Moroccan spice mix 50g mixed salad leaves 50g drained artichoke hearts in brine, quartered lengthways 250g cherry tomatoes, sliced into rounds
LOADED HUMMUS 1 tbs extra virgin olive oil 160g hummus 2 tbs white wine vinegar 1 tbs drained capers in brine, rinsed and chopped 2 tsp sumac or sweet paprika 2 tbs ﬁnely chopped basil 1 Preheat the oven to 220°C (200°C fan-forced) and line a large baking tray with baking paper. 2 To make the loaded hummus, mix together all the ingredients in a bowl,
season to taste with pepper. Chill. 3 Combine the bread, salmon, asparagus, olive oil and spice mix in a bowl and season to taste with freshly ground black pepper. Spread out over the prepared tray and bake for 10 minutes or until just cooked and golden. 4 Meanwhile, combine the salad leaves, artichoke and tomato in a large heatproof bowl. Season to taste. 5 Add the hot salmon mixture and any cooking juices to the salad and toss well to combine. Divide among serving plates and serve with the loaded hummus.
MAKE IT PORTABLE: Cool loaf completely in the tin and wrap tightly before transporting, or cool and slice then transfer to airtight container/s. Place salad in a separate container. Keep chilled.
Want more? Grab a copy of CSIRO Low-Carb Every Day by Professor Grant Brinkworth and Pennie Taylor (Pan Macmillan Australia, $34.99).
TUNA, CHEESE AND VEGETABLE SLICE GF
150g iceberg lettuce, cut into wedges 150g Lebanese cucumber, very thinly sliced into rounds 1 cup small basil leaves 2 tbs white wine vinegar TUNA LOAF 80g ground almonds 60g raw (natural) oats 1 x 425g tin tuna in springwater, drained and ﬂaked
4 eggs, lightly beaten 80g cheddar, ﬁnely grated 150g broccoli, ﬁnely chopped 150g zucchini, coarsely grated and squeezed dry 2 tsp dried mixed herbs 1 Preheat the oven to 200°C. Line the base and sides of an 18cm x 8cm loaf tin with baking paper. 2 To make the tuna loaf, combine all the
ingredients in a large bowl and season to taste with freshly ground black pepper. Transfer the mixture to the prepared tin and bake for 45 minutes or until golden and cooked through. Cool in the tin for 10 minutes before slicing. 3 Place the lettuce, cucumber, basil and vinegar in a bowl. Season to taste with freshly ground black pepper and gently toss together. Divide the salad and tuna loaf among serving plates and serve.
PHOTOGRAPHY JEREMY SIMONS
EatFIT HALOUMI AND CHICKEN FRITTATA WITH ALMOND TOMATOES SERVES 4
1 tbs olive oil 600g lean chicken tenderloins, ďŹ nely chopped 1 clove garlic, crushed 1 tbs thyme leaves, plus 2 tsp extra for sprinkling 300g button mushrooms, halved 300g yellow squash, sliced horizontally into rounds 8 eggs, lightly beaten 150g haloumi, chopped ALMOND TOMATOES 300g cherry tomatoes, halved
2 tbs red wine vinegar 1 cup basil leaves 80g whole natural almonds, toasted and chopped 1 To make the almond tomatoes, mix together all the ingredients in a bowl and season to taste with freshly ground black pepper. Set aside until required. 2 Preheat the oven grill to high. 3 Heat the olive oil in a large heavybased frying pan over high heat. Add the chicken, garlic, thyme, mushrooms and squash and cook, stirring occasionally,
for 5 minutes or until the vegetables are starting to soften and the chicken is cooked through. 4 Reduce the heat to medium. Add the egg; cook, shaking the pan and stirring gently for 1 minute, then continue to cook untouched for 5 minutes or until the egg is set around the edges of the pan, but still wet in the centre. Sprinkle over the haloumi and extra thyme, then cook under the grill for 2-3 minutes or until set and golden. 5 Serve the frittata topped with the almond tomatoes.
MAKE IT PORTABLE: Cool frittata completely and wrap tightly before transporting. Place the almond tomato mix in a separate container. Keep chilled.
Fuel your day with these healthy bites
1 pear + 30g goat cheese
25g walnuts + a sprinkle of cinnamon
This great-tasting combo provides a healthy balance of protein and natural energising sugars, along with calcium for strong bones, too. Hard goat cheese travels better, so chop 30g of this type and pop in a mini cool bag with a ripe pear to eat together later.
Another snack to prep ahead and ideally keep refrigerated, this will give you good-quality protein, plus iron and vitamin B12, needed for a healthy nervous system. To prep, slice or smash the egg and top with ricotta and a sprinkle of finely chopped chives. Delicious!
Walnuts are a great snack to curb hunger thanks to their fibre and protein. They’ll also provide a good dose of alpha linoleic acid, a cholesterol-lowering fat. Portion them into 25g packs (a large handful). To up the flavour, add a sprinkle of cinnamon, which helps regulate blood sugar.
1 scoop hummus + carrot sticks
170g pot of Greek yog hurt + blueberries
1 tbs peanut butter + 1 sliced apple
A classic combo but a good one – hummus is rich in slowreleasing carbs that help keep hunger at bay and blood-sugar levels steady. Go for around 70g (about cup). Carrots are a good source of vitamin A, which will help keep your immune system strong. You could also slice up capsicum or cucumber.
1 boiled eg g + 30g ricotta + chives
Greek yoghurt is especially high in protein, which helps to keep you full, plus you’ll get bonebuilding calcium and iodine, which contribute to normal brain function and energy production. If you need a little sweetness, stir through some berries. We like Chobani Plain Greek Yoghurt, $2.25, chobani.com.au
Spread the apple slices with peanut butter – it’s a really satisfying snack and has more than 10 per cent of the RDA of magnesium – a mineral that can help reduce tiredness and fatigue. One tablespoon of natural peanut butter is the perfect portion for a snack. Any nut butter will work here!
WORDS MARY COMBER PHOTOGRAPHY THINKSTOCK
THE BEST AL-DESKO SNACKS
WE’VE ALL EXPERIENCED THE 11AM STOMACH GROWL and 3pm energy dip. But grazing mindlessly through the day or hitting the oice biscuit tin isn’t so great for your health or weight. The answer? Prep some healthy snacks that’ll wipe out hunger and max out productivity in one delish bite. The best choices have plenty of protein, ﬁbre and vitamins, while satisfying your sweet, salty or crunchy cravings. Need inspo? We’ve done the hard work for you with these pop-in-your-drawer and stash-in-the-fridge options.
MY DAILY GREEN
SUPERFOODS COMBO Lucinda Dennis, age 29 Founder of Snowluxe.com $0YGMRHEHIRRMW $WRS[PY\ISJ½GMEP
Poor eating habits and stress have become synonymous with the modern lifestyle, so it’s no wonder allergies, VIGYVVMRK GSPHW ¾YW GLVSRMG JEXMKYI and so many forms of under-active and over-active immune system dysfunction are on the rise. That’s why a nutrient rich wholefood diet is essential for a healthy immune system. Super Greens is a combo of four of nature’s most nutrient rich wholefoods - Spirulina, Chlorella, Barley Grass and Wheat Grass which contain a vast array of natural vitamins and minerals and are high in anti-oxidants to assist in the removal of free radicals. To optimise your daily nutritional intake, simply blend Synergy Natural Super Greens powder with juice, seasonal fruits or your choice of liquid base for a delicious smoothie. Or take as tablets if preferred.
SUPER GREENS f r o m S Y N E R G Y N AT U R A L AVAILABLE in the vitamin section of most Coles, Woolwor ths and Safeway supermarkets, selected Health Food Stores and Pharmacies. Our full range of pack sizes and products can be purchased from our website.
Pap ya FO
MISSING SUMMER ALREADY? PICK UP A PAPAYA OR PAWPAW on your next shop. The tropical fruit might scream long, hot holidays in the summer sun but it’s at its seasonal peak in autumn and spring, so it’s an easy way to trick your senses. Even better, this delicious, silky-smooth fruit is a boon for your health, especially leading into the cooler months. “Papaya and papaw are the perfect addition to your weekly shopping basket. One serving (150g) provides a healthy dose of folate, fibre, vitamin C and vitamin A, which helps keep your immune system, gut health and skin in check,” says WF dietitian Caitlin Reid. The distinctive orange and yellow colours of papaya and pawpaw are a not-so-subtle hint of the vitamin C they contain – just one serve of the fruit provides double your daily dose of the key antioxidant. “Vitamin C is important for a healthy functioning immune system,” explains Reid. “It also helps with collagen production, providing your skin with support and elasticity.” The other big health benefit of this fruit? It’s great for your digestion. Papaya and pawpaw contain an enzyme called papain, which some research indicates may help your body break down protein. It’s also a good source of fibre, and has a bunch of gut-loving nutrients. “Papaya contains a unique combination of powerful antioxidants including vitamin A and C, lutein, zeaxanthin and beta-carotene. This helps to support the immune system and improve the gut microbiome, which is important for maintaining a healthy gut,” says Reid. It’s an easy fruit to enjoy – serve it fresh with a squeeze of lime juice for a snack that’ll put you Not sure how to tell which fruit is straight into holiday which? Papaya is long and thin, with mode. Or, toss it on top green/yellow skin, red/orange ﬂesh of your morning muesli inside and a sweet taste, while pawpaw (bonus: the vitamin C has a rounder shape with yellow skin content will help your and ﬂesh and a slightly less sweet body absorb the iron in ﬂavour. They’re both just as your breakfast), add it to good for you! a spicy fish curry or stir through a fruit salad for a healthy dessert.
SPOT THE DIFFERENCE
PHOTOGRAPHY AUSTRALIAN PAPAYA , THINKSTOCK
This tropical fruit shines bright all year, ofering a healthy serve of nutrients to keep you ﬁghting ﬁt
EatFIT Substitute with your favourite coconut yog hurt for a dairy-free treat. For a thicker yog hurt bark, use a smaller pan
Papaya frozen yoghurt bark SERVES 8 V GF 2 cups natural or Greek yoghurt tsp vanilla paste or extract 1-2 tbs maple syrup or honey 300g peeled papaya 1 cup frozen raspberries cup chopped pistachios 1 Line an oven tray with baking paper. Dice the papaya, half roughly and half finely, you should have about 2 cups. 2 Combine yoghurt and vanilla in a
bowl. Add syrup or honey to taste, then stir in half the finely chopped papaya. 3 Spread papaya yoghurt mixture over the prepared pan in an even layer. Top with raspberries, pistachios and remaining papaya. 4 Freeze for 2-4 hours until firm. Cut or break into bite-sized pieces and serve immediately, or store in a freezer bag. For more great recipes and tips, check out australianpapaya.com.au
IN FORM & ON POINT. Keep your form in check and your òø÷Ĥ÷òñóòìñ÷ìññèúöèäöòñ æòðóõèööìòñéõòðSKINS. Êùäìïäåïèñòúä÷÷ëèìæòñìææòðäø or on skins.net
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY GETTY IMAGES
Want to know how to choose the perfect scent for your skin and apply exactly the right amount so that it lingers delicately rather than sufocating everyone or disappearing entirely? Fragrance specialist Samantha Taylor (thepowder-room.com) has ﬁve tips to help you make the most of your perfume. 1 ADD MOISTURE: “Make sure your skin is well-moisturised so your fragrance lasts longer. If your favourite fragrance doesn’t have a matching body lotion, an unscented one will do.” 2 MAKE IT LAST: “Heavy ﬂoral, oriental or woody scents really last because the scent molecules are bigger and linger on the skin longer. By contrast, citrus and light ﬂorals evaporate quickly as the molecules are smaller and less tenacious.” 3 FIND YOUR PULSE: “It sounds cliché, but it’s true: apply fragrance to your pulse points. The veins are closer to the skin, so the skin is warmer and dispels the fragrance molecules into the air around you.” 4 CHOOSE AN EDP: “Eau de parfums have a higher concentration of the perfume jus, so it will remain on the skin for longer. Eau de toilette and colognes have less of the jus and aren’t designed to last.” 5 SPRITZ YOUR STRANDS: “Apply fragrance to clean hair. Hair holds fragrance really well, so you’ll leave an enticing sillage when you saunter out of a room.”
Beauty smarts Ready for a science lesson? Weâ€™re getting to the bottom of what those fancy words on your skincare packaging really mean 100
EVER FLIPPED A BOTTLE OF MOISTURISER AROUND to have a read of the ingredients, only to realise that it might as well be written in gibberish? You’re not alone. According to a recent study conducted by international health and beauty retailer Boots, 87 per cent of women are confused about which skincare products they should be using. And with words like peptides, CoQ10, AHAs, BHAs and hyaluronic acid (just for starters) peppered all over the packaging, it’s no wonder. It can be tricky to know whether you should or shouldn’t be using a certain product when you’re not even sure what they’re made of to begin with. So, to help clear things up for you – and help you ﬁnd skin nirvana! – we’ve enlisted the help of some leading beauty experts to give us a crash course on what a few of the top beauty ingredients are, how to use them and whether they’re the right ﬁt for your face.
The moisture booster: Hyaluronic acid If you’re tired of having dry skin, then you probably need some hyaluronic acid in your life. To understand how and why it helps maintain moisture in the skin, you need a little background knowledge into trans-epidermal water loss and the biological make-up of skin itself. Stay with us, we’ll break it down for you. There are three main layers to your skin: the hypodermis, which is the bottom layer; the dermis, the middle layer; and the epidermis, the top layer. When water passes from the middle to the top layer, it evaporates from the skin, meaning it loses its moisture and you end up with a dull and dry-looking complexion. What hyaluronic acid does is act as a magnet for moisture and help to retain it as much as possible so that you have healthy, hydrated skin. While hyaluronic acid is naturally occurring in the human body, just one gram of the good stuf can hold up to six litres of water. Nope, not joking! So the more of it, the better. Daily use is recommended if you have really thirsty, dehydrated skin.
TRY THESE: The Ordinary Hyaluronic Acid 2% +B5, $12.90, priceline.com.au; Skin Inc My Daily Dose of Glow, $94, sephora.com.au
The do-it-all saviour: Peptides Peptides are tricky to sum up because so many ingredients fall under this umbrella, but we’ll do our best. “There are hundreds of possible peptides,” says June Jacobs, beauty and wellness expert. “Peptides are the building blocks for proteins, so collagen is considered a peptide.” In skincare, peptides are used to reinforce those proteins naturally occurring in the skin, to help rejuvenate and maintain it. Some peptides work at smoothing wrinkles, while others increase ﬁrmness and hydration. Many products will combine a number of peptides to help target multiple concerns at once to give you the best results.
TRY THESE: June Jacobs Lip Renewal $31, sephora.com.au; Arcona Advanced ‘A’ Serum, $102, sephora.com.au
The wrinkle wiper: Retinol Retinol has been a popular skincare ingredient for some time, and with good reason. “Retinol is part of the vitamin A family and efectively addresses premature ageing, photo-damaged skin and is fantastic at supporting the skin functions,” says Emma Hobson, Dermalogica education manager. “It triggers cells to stimulate collagen and elastin and normalise and repair the healthy functioning of skin cells.” Retinol also ramps up the production of younger, more healthy cells, speeding up the process of skin renewal and ensuring we don’t have a layer of dead skin cells, which can block pores and cause breakouts, sitting on the top of our skin. Hobson says that regular use will leave you with reduced wrinkle depth, plumper, more hydrated skin, improved skin tone and a luminous glow. But this dream product has to be used with care. “The key is building tolerance,” explains Hobson. “Your skin needs to get accustomed to the product, allowing it time to build the mechanisms within the skin which allow the retinol to work without causing any skin redness, irritation or dryness. All of which can result if you go in too hard, too soon.” Start with a small amount, ideally controlled by adding a bufer, every other day before moving to daily application. Hobson suggests starting with a 0.5% retinol cream and then gradually work your way up to 1%. It’s also a must to wear SPF30+ daily when using retinol products.
TRY THESE: Medik8 Retinol 3 TR, $75, adore beauty.com.au; Dermalogica Overnight Retinol Repair, $132.50, dermalogica. com.au
e skin plumper: ollagen hear it for collagen! This is what keeps rinkle free, by retaining and preserving ure levels. It’s naturally found in our skin, ails and bone and no, it doesn’t have to from the barrel of a syringe, which is a mon misconception. Many skincare cts are bursting with it. “It provides ity, firmness and elasticity to the skin,” ns Dr Curtis Crasto, research and pment manager at Skin Physics. “It’s the keeping a youthful-looking complexion.” r Curtis suggests looking for products with marine collagen, as it’s absorbed 1.5 times more than any other type. Use it twice daily.
TRY THESE: Skin Physics Dragon’s Blood Collagen Eye Zone Mask, $39, skinphysics.com.au; Ole Henriksen Banana Bright Eye Crème, $55, sephora.com.au
The anti-ager: CoQ10 It’s hard to know when we should start piling on the anti-aging skincare products. But once you hit 30, your body’s coQ10 levels decrease, which means you do need that little boost from product. CoQ10, which is short for co-enzyme Q10, is an antioxidant that’s naturally found in every single cell of our being and, in particular, it helps skin combat aging. One of the big roles it has is neutralising big skin baddies known as free radicals, which can be created from pollution, the sun, dust and more. We’ll spare you the chemistry lesson, but in short, when a free radical caused by unavoidable environmental factors tries to attack cells and harm the health of your skin, coQ10 is the antioxidant that steps in to save it. With coQ10 levels decreasing as we age, your skin has less of these good guys to help it out. This is where coQ10 beauty products come in handy – they give your skin the tools to combat free radicals. So if you want to fight the ageing process, buddy up to this ingredient. Be generous with application and work it into your skincare routine.
“COLLAGEN PROVIDES INTEGRITY, FIRMNESS AND ELASTICITY TO THE SKIN. IT’S THE KEY TO KEEPING A YOUTHFUL-LOOKING COMPLEXION”
The skin reﬁners: AHAs and BHAs The full, fancy names for AHA and BHA may be a little intimidating, but they’re not as complicated as they sound. Alpha hydroxy acids and beta hydroxy acids are simply exfoliators. You might also see them appear on packaging as glycolic, lactic, salicylic or benzoic acid. Unlike the typical grainy exfoliators you’re probably familiar with, AHAs and BHAs are mild liquid acids that gently eat away at dead skin cells, dirt and pollution found on the surface of the skin, which would usually result in clogged pores, breakouts and an overall dull-looking complexion. “People need to realise they are not the same thing,” says Jacobs. “AHAs are water-loving and BHAs are oil-loving. For anyone with sun-damaged or dry skin, AHAs will help improve moisture content. For those who have oily or acne-prone skin, BHAs are packed with antibacterial properties that remove pore-clogging oils.” While you can use both AHAs or BHAs daily, if you do plan on using AHAs, try to keep out of the sun as it may increase your skin’s sensitivity to those rays. When you do venture out, be sure to pack on the SPF50 and a hat for good measure.
TRY THESE: Nivea Q10 Plus Anti-Wrinkle Eye Cream, $19.99, priceline.com.au; Swisse CoQ10 Facial Moisturiser, $24.99, priceline.com.au
TRY THESE: Dr. LeWinn’s Reversaderm Corrective Skin Peel, $39.95, priceline.com.au; Peter Thomas Roth 10% Glycolic Solutions Moisturizer, $65, sephora.com.au womensfitnessaustralia
WORDS CONSTANTINA DEMOS PHOTOGRAPHY GETTY IMAGES
Style your While you donâ€™t need to go all matchy-matchy, if your tights and treads get along youâ€™ll run faster (maybe)
PE RFE CT PAIRS
Lorna Jane, $97.99, lornajane.com.au
Koral, $140, theiconic.com.au
PE Nation, $139, pe-nation.com
New Balance, $149.95, hypedc.com
Mizuno, $199.99, mizuno.com.au
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Nike, $140, nike.com
LookFIT Wake up your running routine with these stylin’ buys that will kit you out from top to toe
Your Island Supply, $89, yourislandsupply.com
Tully Lou, $90, tullylou.com Monreal London, $255, modesportif.com
Nike, $180, nike.com
Mizuno, $149.95, mizuno.com.au
Adidas by Stella McCartney, $395, modesportif.com
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LNDR, $99, modesportif.com
Tully Lou, $90, tullylou.com
Nike, $40, nike.com
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Lorna Jane, $69.99, lornajane.com.au
Nike, $40, nike.com
Tully Lou, $90, tullylou.com
FRE E YOUR RUN
Lorna Jane, $69.99, lornajane.com.au
Nimble, $69, nimbleactivewear.com
Been training and got the pins to prove it? Show of your body of work in a pair of running shorts. Bonus: youâ€™ll stay cool too Lululemon, $79, lululemon.com.au
Koral, $120, theiconic.com.au
Cotton On Body, $39.95, cottonon.com
The Upside, $129, theupsidesport.com 106
Tully Lou, $75, tullylou.com
Adidas by Stella McCartney, $270, modesportif.com
Al fresco winter runs call for a cover-up The Upside, $269, theupsidesport.com
Adidas by Stella McCartney, $90, modesportif.com
KE E P IT C OO L Adidas by Stella McCartney, $270, modesportif.com
Lorna Jane, $65.99, lornajane.com.au
STYLING JESS PECORARO PHOTOGRAPHY TRENT VAN DER JAGT
Lululemon, $79, lululemon.com.au
A lig htweig ht top layer is perfect for shedding as you go
Lululemon, $65, lululemon.com.au
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Packed with hyaluronic acid for deep moisture
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WORDS AND STYLING CONSTANTINA DEMOS PHOTOGRAPHY TRENT VAN DER JAGT
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WHEN YOU CONSIDER THAT 60% OF THE HUMAN BODY is water, it makes sense that the more H2O in beauty products, the better they are for our skin. Not only are water-based products easily absorbed and deeply hydrating, theyâ€™re also less likely to clog pores and cause irritation. Here are a few prods worth soaking up...
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THE BRA: Pink Clover Breastband THE LOWDOWN: Designed to be paired with your fave sports bra, this band ofers extra support that women with larger breasts need to beat the bounce. $39.95, pinkcloveractive.com TEAM WF SAYS…
Penny, editor (size 10B): Given my smaller cup size, I’m not really the target market for this strap. But, I give it full marks for support! There was zero bounce with this ﬁrm band sitting over my regular bra, and although I expected it to slip up when I raised my arms or did a set of jump squats, it stayed ﬁrmly in place. I’d keep this in my desk drawer or car for those inevitable days when I forget to pack my regular gym bra.
Odette, digital content manager (size 12D): This band ofers serious running support. It’s ﬁrm around the chest, but it’s what I’d expect from a sports bra, and it ofers that extra bit of support. It’s comfortable and there was no slippage at all during strength training and running. I’ll be honest, it’s not ﬂattering – but you’re wearing this baby for support, not for fashion.
Tess, digital coordinator (size 10E): This is a genius idea, especially
for ladies with larger boozies! It gave me tonnes of extra support on my runs and it was supremely comfy. The downside? You could see the band silhouette from the outside of my shirt, but apart from that I was really happy with the support. It’d be overkill for yoga or Pilates, but if you have a sports bra you love and need an extra boost, this band is ideal.
EXCUSE US FOR ASKING, BUT HOW DOES YOUR BRA FEEL TODAY? The reason we ask is because research suggests that at least 85 per cent of women are wearing the wrong size bra, and that goes for sports bras, too. When it comes to your workouts, it’s extra important to ensure you’ve got a secure and comfy ﬁt. An Australian Insitute of Sport study found that an unsupported 12B bust can bounce up to 8cm during activity, while a 16DD can reach up to 19cm! All that movement is not only annoying and uncomfortable, it can lead to soft tissue damage, stretching and sagging. No, thank you. But, without getting all hot and sweaty in the change room, it can be diicult to get a read on your workout bra’s ﬁt and ﬁtness capabilities. That’s where team WF comes in! We sweat-tested a bunch of sports bras across three bust sizes (from a B cup to an E cup) to help you ﬁnd your perfect ﬁtness buddy, whatever your workout. Read on for the ﬁndings from our detailed scientiﬁc research…
LookFIT THE BRA: Lululemon Enlite Bra THE LOWDOWN: A runningspeciﬁc bra, it’s designed with a focus on movability, comfort and support – with the look of a yoga crop. $99, lululemon.com.au
THE BRA: Nike Motion Adapt THE LOWDOWN: A lightweight, high-performance sports bra, the Motion Adapt is made from a unique foam and polymer hybrid fabric that’s designed to adapt to your body’s movement patterns, ofering support and comfort up top when you need it. $75, nike.com.au TEAM WF SAYS… Penny: This bra requires a bit of yoga to get it on, but once in place, it’s comfy and supportive – a reassuring, ‘I’ve got you’ kind of feel. I wore it to a dance class and loved the movement it allowed thanks to the racerback design. It’s good for strength work, too. This bra has a nice, smooth, moulded ﬁnish, plenty of breathing space, and for me, there was very little bounce. If you don’t like underwire but crave the locked-in hold it ofers, this crop is your friend.
Odette: I was surprised at how supportive this bra is! The fabric is so ﬁne that I didn’t think it would be up to the task, but it deﬁnitely ticked the support box. It’s so gentle around the chest that I could easily wear it all day. There was no chaﬁng, but the underboob band did creep up when I raised my arms overhead during a workout, so I can imagine that could become an issue. This is a slightly narrower ﬁt so there was a bit of peekaboo on the side. It’s a great price for the performance.
COMPILED BY ODETTE BARRY PHOTOGRAPHY THINKSTOCK
Tess: I have sensitive skin but I had no
irritation issues with this bra’s foam-like fabric. It was a snug but relaxed ﬁt that would be perfect for yoga – it moulds perfectly to my boobs, which is super ﬂattering. I felt a little bit of boob wobble when running and playing sport, but I had no problem breathing in it and it was really comfortable. This one is deﬁnitely good value!
TEAM WF SAYS…
Penny: A combo of over-the-head
THE BRA: Berlei bras THE LOWDOWN: We tried three diferent Berlei bras to suit our individual busts – the Electrify Underwire (1), $59.95; the Shift Underwire (2), $69.95, and the Wirefree Full-Busted Crop (3), $69.95. They’re all designed for high-impact activity. berlei.com.au TEAM WF SAYS…
Penny, on the Electrify Underwire: I’m not a massive fan of
underwire bras, so I was surprised at how comfy this one felt on. It was easy to breathe in, and the shoulder straps did not budge! I prefer a racerback style for bodyweight workouts or yoga, but for running, it’s great – I felt very supported. I wouldn’t regret spending this $60.
Tess, on the Shift Underwire:
I’m not an underwire gal so this felt a little pokey. The bra moved well with my body but I did notice it digging in a little. However, it was VERY supportive, with minimal boob bounce. I noticed a bit of overﬂow in the cup, but it might have been a sizing issue for me. I did ﬁnd the ﬁt super ﬂattering, and it’s a good option if you’re looking for a lot of support.
and hook-and-eyelet design, this bra was a bit ﬁnicky to get into the ﬁrst time I wore it, but once it was on? I didn’t want to take it of. The fabric is silky and soft and it feels supportive without being restrictive. There’s really very little bounce for me when running, although I could feel the cross-over strap detail at the back moving during strength workout moves – not terrible, but slightly distracting. Appearance-wise, I’d even consider wearing it sans top! For smaller boobs like mine, it’s a really good multifunctional bra.
Odette: My ﬁrst thought when pulling this on was, ‘Am I actually wearing anything?’ It’s really comfy, but I still had a bit of room in the cup. When I run, I like to feel super supported – I’m a two-sports-bra kind of runner – and I’d still consider doubling up with this one. There’s no overﬂow for me (tick!) and I loved the feel of the wide straps (tick!), but they’re not adjustable. And I’d want a little more bust support for high-intensity activities like running for this price. Tess: This bra was my fave – it felt
like a second skin and I like the level of support it gave me. Bras with direct over-the-shoulder straps tend to cut into my skin, so I love the crisscross strap design. I also easily get a rash or irritation on the skin under my boobs, but had no issues with this bra. There’s a little bit of bounce for me when running, but it was perfect for sweating it out in power vinyasa classes.
Odette, on the Wirefree Crop:
Hello, no underwire! This one is great for long wear and the band under the bust is wide and supportive. I didn’t have any side boob issues, either, as it has a generous front and side panels. I’ll admit, I was a little bit bouncy in the cup when running. The pros? Adjustable straps so you can switch to a cross-back setting for more support. It’s a good amount of hold for the price.
FILES The prettif ying products in and cool kit worth your co
Sweet dreams Ensure you get the most out of your beauty sleep with these dreamy snooze-time products
GET TO SLEEP WITH... Dermalogica Sound Sleep Cocoon, $120, dermalogica.com.au, is packed with motion-activated essential oils. As you move in your sleep you’ll get bursts of calming French lavender, sandalwood and patchouli.
CALM YOUR MIND WITH... A spritz of Ren & Now To Sleep Pillow Spray, $33, mecca.com.au, will relax your body and mind thanks to a natural fragrance of lavender and frankincense.
Cover redness, uneven skin tone and enlarged pores with a swipe of Nude By Nature Natural Mineral Cover, $39.95, priceline.com.au. The lightweight formula will leave you with a radiant satin finish.
Always leave moisturising out of your daily beauty routine to avoid a Ross-Gellar-leather-pants moment? The Body Shop’s new Body Yoghurt, $16, thebodyshop.com.au, sinks into skin in just 15 seconds, so now you have no excuse.
LIGHTS OFF WITH... Not only will the Slip Silk Sleep Mask, $50, sephora. com.au, ensure your sleep isn’t interrupted by light, it will reduce friction and absorb less face and eye cream than your cotton pillow. Win-win!
LookFIT GOLDEN HOUR
TRIED & TESTED
Got a date night that calls for a dress but can’t remember the last time your legs saw the light? Tackle last-minute tanning with the easy-to-apply Bondi Sands One Hour Express, $24.95, priceline. com.au. In just 60 minutes you’ll have a fully dry, dark tan.
The oxygen facial has hit Australia and WF beauty writer Constantina Demos puts it to the test
What is it? The Oxygen Infusion Facial takes a serum that you would usually apply directly to the skin and combines it with oxygen in an airbrush hand-piece for super-fast absorption and instant results. It’s teamed with a mini-facial, microdermabrasion or enzyme peel.
Who says that functional activewear has to be boring? Running Bare’s Resident Evil Crop, $74.99, runningbare. com.au, is constructed from fabric that’s ideal for muscle support – and so adorbs you’ll want to show it of.
How long is it? Around 40 minutes. What’s it best for? This treatment is great for a range of skin concerns. There’s three types: Hydration Infusion, Acne Infusion and Lightening Infusion. I opted for an enzyme peel paired with Hydration Infusion, which promised to leave my skin deeply hydrated. The results? The oxygen airbrushing was cool and soothing on the skin, helping to calm any inﬂammation. Unlike other facial experiences, I didn’t leave with a face heavily lathered in product, rather my skin felt hydrated and fresh. For an instant boost before an event, like a wedding, this treatment is ideal as the results are most efective in the ﬁrst 24 hours.
IT’S A CINCH Simplify your nig htly beauty routine with Cinch Face It, $19.99, priceline.com.au. The 5-in-1 cleanser removes non-waterproof make-up while simultaneously toning , moisturising , illuminating and exfoliating your skin. It doesn’t get easier than this!
Try it yourself: The Oxygen Infusion Facial starts from $70 – book in at leahswaxworks.com.au.
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Hide away Brunettes, rejoice! This dry shampoo won’t leave you looking like you’re prematurely greying. Klorane Dry Shampoo with Nettle Tinted, $8.95, priceline. com.au, is coloured with three natural mineral pigments that won’t stain your hair or clothes. womensfitness.com.au
Tickled pink Sand & Sky took social media by storm when they launched their Australian Pink Clay Mask. In 12 weeks, 60,000 units were sold. Now, meet the Flash Perfection Exfoliating Treatment, $59.90, sandandsky.com.au, which promises to detoxify, soothe and resurface the skin.
FASHION INDUSTRY ICONS
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TICKETS ON SALE NOW MBFWE.COM
TravelFIT FLYING SOLO
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY THINKSTOCK
If you’ve ever travelled on your own, there’s a good chance you’ve faced some frustrating roadblocks along the way. A recent Lonely Planet survey found that in one in three Australian travellers has felt disadvantaged when travelling alone due to higher travel insurance and accommodation costs, lack of choice in organised excursions, and poor service in restaurants and bars. Need help going your own way? Lonely Planet’s Chris Zeiher shares his top tips for a successful solo trip. 1. CHOOSE RESTAURANTS WITH BAR SEATING “Sitting at the bar will allow you to chat with other solo diners and avoid the Nancy-nofriends scenario of being seated by yourself at a table for two.” 2. JOIN FREE WALKING TOURS “They’re a great way to connect with other travellers and they’re a good source of intel as you can get the lowdown on what’s hot from the local tour guide.” 3. CHANGE YOUR MIND “The brilliant part of travelling on your own is that you have the power to make all the decisions. Be ﬂexible – if something isn’t panning out, do something else.”
(MICRO) BREAK Hit refresh on your mind and body with an active getaway
TIME TO ROLL
SOMETIMES YOU JUST NEED TO GET AWAY FROM IT ALL, but your boss and your bank account won’t always allow for a lengthy trip overseas. Hey, that’s okay, cos micro-breaks are #sohotrightnow. Whether you want to learn how to surf, unwind with daily yoga sessions or feel the thrill of a mountain bike ride, there’s a ﬁtnessfocused getaway out there for you… and all you need is one (preferably long) weekend!
Want to explore like a local? Hire one of the resort’s bikes and cycle into Byron Bay to check out the town’s famous beaches, healthy cafés and markets. Oh, and a sunrise walk to the lighthouse is a must!
GET YOUR YOGA ON
BYRON BAY, NSW
How do three nights in luxury accommodation, daily yoga sessions and a one-hour relaxation or remedial massage sound? That’s just the beginning of The Explore & Retreat package at The Byron at Byron Resort & Spa. You’ll also get one activity day – choose between stand-up paddleboarding, sea kayaking, a private surﬁng lesson, rainforest or coastal cycling, private guided rainforest meditation or yoga, and a gourmet organic cooking class. womensfitness.com.au
At the end of a long day of adventure, unwind with a cocktail in the inﬁnity pool or relax your hard-working muscles in the sauna. And when you start to feel peckish, you won’t even need to leave the resort: the on-site restaurant ofers delectable seasonal creations using local produce from the Byron farmers’ market. You’ll be booking your next holiday before you even check out. From $800 per person, theactivepassport.com.au @womensfitnessau
TravelFIT WALK IT OFF
For an active escape with a cultural edge, try Feast on Foot’s walking food and street art tour of Radelaide. The three-and-a-half-hour excursion starts in the East End and winds through the CBD, where you can take in the city’s eclectic street art while noshing on local delicacies from popular restaurants and cafés. You’ll also learn interesting facts about Adelaide’s history along the way – if you haven’t slipped into a food coma by then. On the second day of your getaway, swap the city for the hills in Cleland Conservation Park 8km east of Adelaide. After you’ve taken in the cascade of rushing water at Waterfall Gully, tackle the popular walking trail to Mount Lofty Summit. The challenging 9km round-trip hike will put you through your paces, but the breathtaking scenery and wildlife (look out for kangaroos!) will make it all worthwhile. Feast on Foot tour, $69 per person, feastonfoot.com; Waterfall Gully to Mt Lofty hike, free, environment.sa.gov.au
STAND UP ON A SUP
Whether you’re already a keen stand-up paddleboarder or you’ve been meaning to test your balance on the open water for ages, you won’t ﬁnd a better place to get your SUP on than the Bundaberg region in tropical Queensland. From the tidal lagoon at Kellys Beach to the fresh water of the Burnett River, the diverse range of SUP locations ofered by Enviro Reefs Paddle & Surf School means that you’ll never get bored of the scenery as you paddle along. And the helpful team will help you tailor your getaway to your skill level and desires – if there’s anywhere you want to SUP, grab a cofee, have a picnic or stop for a dip, all you have to do is ask. Once you get the hang of staying up on your board, don’t forget to look out for endangered loggerhead turtles, Queensland lungﬁsh and countless species of tropical birds. The sights and sounds of the area will blow your mind. From $750 per person, enviro-reefspaddleandsurf.com
LEARN TO SURF
Have you always dreamt of riding the waves with the sun on your face and the wind in your hair? With Australian Surf Tours’ Weekend Surf Camp, you’ll be hangin’ ten in no time (or getting up on your board for a few seconds at least!). The package includes return transport from Sydney to Bendalong Beach (three hours south of Sydney), three surf lessons with qualiﬁed instructors, two nights of comfy camping accommodation including bedding, and three healthy meals a day to fuel your sessions in the waves. You’ll also have the chance to swim in crystal-clear rockpools and get up close and personal with the local wildlife including kangaroos, possums and giant stingrays. If you look closely, you may spot a pod of dolphins or a humpback whale when you’re out in the waves. And when the sun goes down, take in the starry sky by the campﬁre with your new surﬁng mates – it’s the ultimate recovery. $395 per person, australiansurftours.com.au
RUN THE GOLD RUSH
Craving an epic trail-running adventure? Fit Tours’ Goldﬁelds Track Weekend Wanderer trip covers 45km of trails through historic gold rush territory over two days. The tour is run by an avid ultra-running couple, but don’t let that scare you – they’re happy to run at your pace so you can take in the sights. Day one is a 25km run from Creswick to Ballarat that follows the route taken by the gold miners as they fought for the right to own the land they worked on during the Eureka Stockade of 1854. If you’re more of a nature lover than a history buf, watch for koalas, black wallabies and migratory birds such as the satin ﬂycatcher. But always keep an eye on the trail – it can be narrow and precarious at times due to loose rocks and tree roots. Day two will take you along the Yarrowee River to Buninyong, Victoria’s ﬁrst inland town. You’ll ﬁnish up your adventure with a climb to the summit of Mount Buninyong where you’ll soak up views of the Goldﬁelds region. $499 per person twin share, fittours.com.au 118
TravelFIT MOUNTAIN BIKE IN THE BUSH
NEAR PERTH, WA
If you’re keen to get of the beaten path, head to Western Australia and ride the dust on one of National Geographic’s top 10 cycle routes in the world, the Munda Biddi Trail. Unless you’re Lisa Mathison (aka, a kick-ass pro mountain biker), you probably won’t ride the entire 1000km from Mundaring near Perth to Albany in the south – but Dirty Detours’ four-day, 166km ride from Collie to Nannup might be more your speed. You can choose from the fully supported tour with a vehicle and two guides or the more hardcore option with one guide and no vehicle (you carry all your belongings in a bag on your bike). You’ll sleep in trail huts or campgrounds – though if you’re more of a glamping kind of girl, B&B accommodation is available at your expense in some areas. All the mountain biking and camping equipment is provided, so all you need to bring is an equally gutsy friend and some strong glutes (better get squatting, stat). From $700 per person, dirtydetours.com
PADDLE INTO PARADISE
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY GETTY IMAGES; THINKSTOCK
FAMILY AND BARNARD ISLANDS, QLD
Launch your kayak into the warm waters of the Coral Sea and explore groups of lush tropical islands within the Great Barrier Reef Marine Park in Far North Queensland. Depending on the weather conditions, your three-day expedition will take you to the Family Islands or the Barnard Islands. Look for turtles and dugongs in the waters surrounding the Family Islands, and don’t miss the opportunity to take in the colourful marine life and coral reefs through the lens of your snorkelling mask. If you keep
your eyes peeled, you might spot a humpback whale (or even paddle along with one!) from July to September. The Barnard Islands are the traditional “sea country” of the Mamu Aboriginal people and feature striking rock formations, white beaches, dense rainforests, and an impressive array of seabirds. At the end of the day, enjoy a gourmet meal of local produce (and ﬁsh caught during the day’s paddle if you’re lucky) before retiring to your tent. $975 per person, coralseakayaking.com
Feel the cold? Pack this snuggly fleece hoodie for your next outdoor adventure or camping getaway. The North Face Campshire hoodie, $220, thenorthface.com.au
The high road A next-level holiday deserves next-level luggage, no? With velvet finishes and chic detailing, Chato Studio’s luxe cases are totally worth the splurge. Chato Studio Velvet Pink Luggage, from $540, chatostudio.com
WOAH, TRAVEL GOALS! Yoga retreats are levelling up. Case in point? Ocean Soul Retreat’s Freediving and Yoga cruise through Komodo National Park in Indonesia. The unique program hones in on breath work as you learn to free dive like a mermaid in the Flores Sea and take daily yoga classes on board a traditional vessel. Om-azing. ocean soulretreat.com
5-STAR FITNESS One great reason to check in to the new Sofitel Darling Harbour in Sydney = a workout with a view. The hotel’s new SoFit fitness centre has floor-to-ceiling windows that overlook the famous harbour – plus top-notch Technogym equipment, and one seriously luxe pool. sofitelsydneydarling harbour.com.au
♥#WFLOVES …the sporty vibes of this woven laptop sleeve. Super lightweight and sans zippers (read: fuss-free airport screening!), it’s a fresh way to protect your tech. STM Goods Knit Glove laptop sleeves, $39.95 each, stmgoods.com.au
WORDS PENNY CARROLL PHOTOGRAPHY OCEAN SOUL RETREAT
KEEP IT COSY
A D V E N T U R E S Each journey begins with a single step, but some require a few more steps than others. Introducing Intrepid Travel’s walking and trekking trips. Here’s the idea: Intrepid provides you with expert trail guides, accommodation and porters (where necessary); you bring your legs and a sense of adventure. Whether you’re after a high-altitude trek through the majestic Himalayas or a sedate stroll through the rice ields of Vietnam, Intrepid have a calf-stretching trip to suit every level of itness and expertise. All you have to do is put one foot in front of the other… and enjoy those views.
Uhuru Peak 5,895 m Shira Camp 3,840 m
Barafu Camp 4,703 m
Machame Camp 3,000 m
Everest Base Camp
C HIL LE
Barranco Camp 3,950 m
El Chalten /Glacier NP
Karanga Valley 4,000 m
El Calafate Kathmandu
Torres del Paine NP Perito Moreno Glacier Marangu
Kilimanjaro Marangu Route 7 DAYS FROM $3,290*
NE PA L
Patagonia Wilderness 15 DAYS FROM $5,950*
Everest Base Camp 15 DAYS FROM $1,930*
Call 1300 758 841 Email email@example.com Visit intrepidtravel.com or ask your travel agent *Prices are per person based on twin share accommodation, low season. Prices, itineraries and inclusions are correct as of 24 Jan 2018 but subject to change without notice. Standard booking conditions apply as per Intrepid website www.intrepidtravel.com.
Desert dreaming TELL YOUR FRIENDS YOU’RE VISITING PERU, and you could just about set a watch to their response. “Wow!” they’ll enthuse. “So… Machu Picchu?” Now, don’t get the wrong idea – Machu Picchu is phenomenal. It’s one of the world’s most important architectural sites, the surrounding landscape is beyond magnificent, and its resident llamas are real cute (if a little spitty at times). But there’s so much more to Peru than Machu Picchu. Think Amazonian jungle cities inaccessible by road. Think coastal surf towns. Think the world’s best cuisine – seriously, the country has been named World Travel Awards’ Leading Culinary Destination six years running. 122
And then there’s possibly Peru’s most surprising highlight: the desert oasis of Huacachina. Built around a small natural lagoon at the edge of the Atacama – the driest nonpolar desert on the planet – Huacachina is a thrill-seeker’s paradise. It’s a place where you can hop aboard a dune buggy for a roller-coaster ride of steep drops and sharp turns, hurtle down dunes almost 100 metres long on a thin plank of wood, and rest at night in a hammock beneath the cool desert sky.
Adventure time The name Huacachina is from Quechuan, the language of the ancient Inca empire. Huaca means “to cry”, and china is a slang
term for a young woman. Legend has it a beautiful Inca princess from the area was in love with a handsome warrior, who passed away in battle. She cried so much that her tears created the lagoon, and she became a siren. One day, a hunter arrives and as the siren flees, the folds of her mantle stream in the wind, creating the surrounding sand dunes. Today, a statue of the siren princess guards the lagoon, calling out to swimmers. What truly calls out to Huacachina’s visitors, however, is not the lagoon, but the surrounding dunes. Your desert oasis experience begins by checking in to one of the town’s resorts or hotels, where you can immediately lock in your dune buggy experience. Arrive by mid-arvo (it’s a @womensfitnessau
WORDS ADAM SCROGGY PHOTOGRAPHY SHUTTERSTOCK
Welcome to Huacachina, Peru’s little-known thrill-seeker’s paradise
ies Colourful bugg s ne du e th er take ov at sunset
Get on board
W ho needs snow when you can sandboard?
Make it happen GETTING THERE: To get to Huacachina, you can hop on a bus from Lima, Peru’s capital and largest city, to the city of Ica. Cruz del Sur (cruzdelsur.com.pe) buses are super comfy, and they run multiple daily routes from 20-65 Peruvian soles (about US$7-21). Once in Ica, hop in a registered taxi from the bus station for the 10-minute drive to Huacachina. It should cost about 10-15 soles, depending on your bartering skills. STAY: There are loads of options. If you’re looking for something swish, try Hotel El Huacachinero (elhuacachinero.com). The most popular place to stay is Bananas (bananasadventure.com). Rooms are basic, but there’s a pool and a super-social bar. Also, the buggy tour is included in the price.
ﬁve-hour bus journey to Huacachina from Peru’s capital, Lima, so totally doable) and you’ll be just in time for the highly recommended sunset dune tour. Around 4pm, you’re greeted at your front door by one of the town’s brightly coloured 4WD dune buggies, complete with local tour guide whose driving style will fall somewhere between daring and downright bonkers. After a slow roll out of town, you’re taken up and over the towering dunes that surround Huacachina. Glancing back, you’ll need to remind yourself that the lagoon isn’t a mirage. Soon, you’ll have come far enough that all you can see is vast desert in all directions. Stash away your belongings in one of the buggy’s pouches, because this is where the fun begins. You’ll feel the wind in your hair as you tear down (and up, and down) steep sand dunes at breakneck speed. You and your fellow buggy riders will whoop, howl and clutch at your seat belts – while your driver chuckles mischievously – as you roll through the natural roller-coaster of the Atacama. Then, just when you’re getting used to the buggy-coaster, your driver will pull over at the top of the largest dune they can ﬁnd. And then you’re on your own.
Well, not actually on your own. Your driver won’t abandon you in the middle of the desert. What they will do is hand you a thin plank of wood, fashioned into a crude kind of sandboard, and encourage you to lie down at the dune’s edge – eyes forward, stomach down – and rocket to the bottom. Your feet are your brakes, and you can use them (or not use them) to go as fast as you like. For the ultimate adrenaline rush, keep them raised, distribute your bodyweight evenly, and ﬁnd a large enough dune – you could hit speeds of up to 70km/h. If you’re really feeling adventurous, you can even try standing on your board. Be warned, though: the standard buggy-tour boards are pretty basic, with little more than a couple of cloth straps that are more efective as hand grips than they are as foot bindings. You won’t be able to turn, so your only braking options are either making it to the ﬂat or tumbling of spectacularly. If you really want to maximise your stand-up sandboarding experience, take the time earlier in the day to wander around town and ﬁnd a company that rents boards with proper boots and bindings. Then you can bring it on the tour and show of your mad steeze to all those basic belly-sliders. After a few trips dragging your board back up the dune and shooting back down again, the desert begins to cool, and the sun begins to descend. Grab your camera from those pouches, because it’s time for a desert sunset. The views are ah-mazing, and your pics will be too. Obligatory Insta snaps include ‘contemplative stare into the distance’, ‘over-the-head sandboard hoist’, and ‘running leap from top of dune’. Just check your landing ﬁrst.
Second helping Huacachina is an overnight stop for most, but if you have the time, it’s worth staying an extra day. The dunes on the northern border of town are ideal for sandboarding, and you can easily spend a whole morning climbing up and shooting back down towards the lagoon on a hired board. There’s also a fantastic afternoon winery tour where you can see how Pisco (Peru’s national drink) is produced, and sample a Pisco sour while you’re at it. And as night nears, most Huacachina two-day visitors hike to the top of the highest dune – a 30-minute ascent, give or take – for one more desert sunset, this time without the extra bodies and buggies. After the adrenaline of the day before, it’s one last awe-inspiring opportunity to soak in the serene landscape of the Atacama. And so long as Machu Picchu is attracting the bulk of travellers, serene is how it’ll stay. @womensfitnessau
RelaxFIT HOLD TIGHT
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY THINKSTOCK
If the one you love is in pain, simply holding their hand could ease their sufering. True story – researchers at University of Colorado Boulder and University of Haifa studied the brainwave activity of couples when the woman experienced mild heat pain. They discovered that the couples’ brainwaves synchronised when they held hands and the woman’s pain subsided. Amazingly, their heart rates and breathing synced up too. Mind blown, right? It gets better: the more empathetic the man was to his partner’s pain, the more their brainwaves fell into sync and the more her discomfort went away. And if he couldn’t hold her hand while she was hurting, the synchronicity of their brainwaves diminished until they could touch again. These ﬁndings add to the expanding body of research in the ﬁeld of interpersonal synchronisation, a phenomenon in which we physiologically mirror those around us. Ah, the power of love…
PAWS FOR THOUGHT Our furry friends have a lot to teach us about being zen... 126
RelaxFIT EVER FEEL LIKE YOU’RE CONSTANTLY ‘DOING’ BUT NOT REALLY ‘BEING’? That the week ﬂashes by in a blur and the only anchor jolting you back to the present is the warm tail-wag that greets you at the door after a long day? Well, it might be time to honour that cuddle-worthy connection a little more. According to Harvard University, our furry friends not only teach us to be mindful, but boost our wellbeing too. Yep, they’re all about living in the present, practising kindness and appreciating the little things. Here’s seven ways you can follow their lead…
THEY LIVE IN THE PRESENT
True masters of mindfulness, animals have been practising presence long before it was a thing. From greeting you at the door to chowing down on a bowl of Chum or playing with a chewy toy, they’re all about focusing on (and relishing) the task at hand. “Dogs have little capacity for deductive reasoning (unlike humans),” says Lara Shannon, dog trainer and co-host of the TV series Pooches at Play, “so they don’t dwell on things or get bogged down by planning, self-awareness or abstract thinking. They simply respond to situations and events as they are occur.” So why is it that we humans chase our tails (metaphorically speaking) trying to take on a gazillion tasks at once? Two words: frontal lobe. “As humans, we have a bigger frontal lobe that controls our executive functioning (such as planning and problem-solving skills), which is why we get caught up worrying about yesterday or tomorrow,” explains Samantha King, psychologist at Queensland’s Psychology and Animal Assisted Wellbeing (PAAW). The ﬁx? Take a moment to be in the now – for example, when your pet pesters you for play time. “Interacting with a pet can be a positive distraction that not only takes your mind of your worries, but will help you stay grounded in the present. Oh, and smile more!” says Shannon.
WORDS SAM BAILEY PHOTOGRAPHY THINKSTOCK
THEY KNOW THE POWER OF TOUCH
You know that warm, fuzzy feeling you get when your cat cuddles up to you on the couch? Well, the feeling is mutual, and they aren’t ashamed to milk it. Turns out a little TLC is fundamental to a cat’s health and happiness. A study published in the Preventive Veterinary Medicine journal found anxious cats who were ‘gentled’ (patted and spoken to) regularly not only had better moods but also shed less hair and had less upper respiratory problems compared with cats who were left alone. Suddenly make sense why they’re all about the snuggles, right? The best part is that it soothes us too! “The rhythm of patting is proven to lower
our blood pressure and cortisol levels,” says Shannon. Studies also suggest that the vibrational frequency of a cat’s purr may promote bone density and healing. Sounds like a purrrfect reason to cuddle up.
THEY’RE SUPER SOCIAL
Visit any dog park and you’ll notice the way pooches gallivant towards each other in an excitable ﬂurry. While some of us need a strong cofee before we can face social interaction, dogs thrive of being friendly. The perks of an eager pup? People are drawn to them and therefore, you too! “It’s the social lubricant efect – you’re more likely to interact with other human beings when you have a dog they can talk to,” says King. Aside from the obvious beneﬁt (new pals!), strengthening social ties increases our sense of belonging while decreasing risk of depression, says a study in the Social Science & Medicine journal. So the next time you need a little pick-me-up, head to the park with a pooch and let those good vibes ﬂow.
THEY LOVE A WORKOUT
Fitness is a favourite pastime for pets, and any chance to get outside, breathe in fresh air and play is a great day. And, just like animals, we have an innate need to move too – which is why having a ﬁt buddy comes in handy. “Because dogs need to be walked every day, they get us outside and active, which helps our mental and physical health,” says Shannon. In fact, those with dogs walk on average 22 minutes more per day than those without, according to BMC Public Health journal. No canine companion? No worries. While a dog certainly ups your stakes to get moving, the basic path to calm goes like this: exercise + endorphins = natural high.
THEY FORGIVE EASILY
Be it the brush of a tail against a cherished vase, clambering onto the kitchen counter or chewing your favourite pair of sneakers, sometimes your furry friend can feel more like foe. But no matter
how loud you yell, they’ll always come back to you. “Animals are able to forgive almost immediately – which makes them so easy to have a relationship with,” says King. How so humble? The secret is zero guilt. “As humans we carry around guilt, but dogs have a very short association time between an event and the outcome, so they don’t feel it,” explains Shannon. “This means they don’t constantly look back at their life with regret or negative emotions.” Moral of the story? Don’t sweat the small stuf, and work on your capacity for forgiveness – your mental health will thank you for it!
THEY’RE ALWAYS GRATEFUL
There’s nothing like the purr of a contented cat to put everything into perspective. “Animals are naturally grateful for anything they are given,” says King. So how exactly do they cultivate this quality so easily? “They treat people with ‘unconditional positive regard’, which means no matter what you look like, how you smell, what you do for a job or your personality, they accept you for whoever you are and just see you for the way you treat them.” Just imagine how much better our world could be if we could all come from a place of less judgement. According to research in the Journal of Personality and Social Psychology, pets can also improve their owner’s wellbeing and make them feel more socially fulﬁlled, so the next time your pooch nudges you, take a moment to appreciate the love they give, and let it guide you to a place of gratitude.
THEY PRACTISE LOVING KINDNESS
Have you ever met a dog who didn’t show you a little love, whether via a tail wag, lick, leg brush or smile? Didn’t think so! There’s a reason they call it puppy love: “No matter if we’ve left them for a while, they will always greet us in the same exuberant and loving way and it’s this unconditional positive love that goes a long way toward making us feel good and reduces feelings of loneliness and isolation,” says Shannon. Dogs are also highly attuned to you and what makes you feel good. “If you’re feeling down, they pick up on your body language and they’ll do whatever they can to make you feel better – whether acting silly or giving you a lick, they’ll do anything to make you smile,” says Shannon. The takeaway? Remember to tune into you, notice how you feel and practise treating yourself with the same loving kindness, compassion and care a pet would.
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C KS F IT- G I R L H A
How to feel better in 5 minutes Try these mind and body fixes next time you need a pick-me-up
WHEN YOU FEEL BLUE
WHEN YOU HAVE A HEADACHE
Whether it’s PMS or Mondayitis, you can banish those ‘meh’ feels by taking ﬁve in your happy place. “Knowing what makes you feel good is the magic elixir for life,” says WF naturopath Belinda Kirkpatrick. “It sounds cliché, but sipping a cold green juice in the sun near nature – ideally a beach or an area with lots of trees – always makes me feel more alive, positive and centred.” If you’re stuck at work, grab your favourite drink and head outside for a lunchtime walk to hit reset.
Headaches are often caused by dehydration, so if you think this might be behind your ouchy head, start by drinking a big glass of water. You can also try gently rubbing your temples in
If you feel like everything is getting on top of you, it’s time to breathe. Find a quiet space and perform WF yogi Kate Kendall’s go-to practice for instant feel-good vibes. “Lie down if you can, but you can also sit or stand,” she says. “Close your eyes and take your hands, one on top of the other, to your abdomen. Breathe generous but gentle breaths into your hands, ﬁlling them on each inhalation and softening on each exhalation. Repeat 10 times. Rest your awareness on the sensation of your hands lifting and falling with your breath.”
As tempting as a large latte with a side of chocolate might be, they’re quick ﬁxes that will leave you feeling worse later on. Reach for a snack that will provide long-lasting energy, such as avocado on wholegrain crackers or apple slices with a scoop of almond butter. “Eating regular meals containing nutritious whole foods will boost your nutrient intake and keep your body working at its best,” says WF dietitian Caitlin Reid.
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY THINKSTOCK
WHEN YOU’RE STRESSED
WHEN YOU’RE EXHAUSTED
a circular motion to ease some of the tension. If your head is still sore, take a whif of lavender essential oil directly from the bottle or place a few drops in a difuser. Not convinced on ﬂower power? A study published in European Neurology found that lavender oil was signiﬁcantly more efective than a placebo at reducing the severity of subjects’ headaches.