Issuu

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ISSUE

INSIDE

iousness

THE Audac OF LINDSEY MCALISTER

HONOUR YOUR VALUES, BUILD YOUR SELF-WORTH FEELING LOW? DON’T IGNORE FALLING ENERGY BARBIE – SUCCESS OR NEAR MISS?

O T I S O P S E Y R MA xiety n A d n exia a r o n A ring Conque

Amanda Nell Eu

How earned her Tiger Stripes

jen su

Fashionista with a heart

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Our Purpose To be the voice for and from girls and young women, to:

•

Create a safe space for girls and young women.

•

Hear from other girls and women on their journeys.

•

Understand how to deal with the pressures placed on them by peers, adults, the fashion and personal care industries

•

Learn how to navigate a male-dominated society

•

Talk about subjects they feel too embarrassed or ashamed to raise.

I’M MORE THAN A COVER MAGA ZINE

After a year’s hiatus, IMTAC has emerged rejuvenated, refreshed and definitely a force to be reckoned with! In a word,

We’ve updated the look and feel of our website, and in fact, all our issues will be available both as a magazine, and as individual articles, searchable by topic. We will be creating a platform for curated content writers to share their wisdom with our IMTACers! And we have so much in store for you in 2024, I can’t wait! So subscribe [here] to be the first to hear about new issues, new content and our events, podcasts and interviews! In the meantime, let’s talk about IMTAC Issue 8, a very auspicious number in Chinese culture! We have some seriously AUDACIOUS, bad-ass women to showcase. From our Cover girl, Mary Esposito, who has battled anorexia, started her own business while still in school, who is on a mission to educate girls about money management, to Jen Su, glitzy fashion reporter extraordinaire, to Lindsey McAlister, who actually epitomises Audacity, and well before it became a thing, to Amanda Nell Eu, who has just won multiple awards for her coming-of-age body horror movie, Tiger Stripes. The movie Barbie has been and gone, but what has changed? Brian Henderson shares his take. Plus we have all our usual columns for you, with their wise advice and insights. And so lovely reader, read on, and let me remind you again… subscribe [here].

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IN THIS

ISSUE 8

IMTAC TEAM

Deborah Mannas

FOUNDER & EDITOR-IN-CHIEF

Q Gonzales

features

PARTNER & CREATIVE DIRECTOR

Kimberley Kleczka

PARTNER, EDITOR, STYLIST & JOURNALIST

Loulou Von Spiel

The Audaciousness of

Lindsey McAlister

EDITOR, WRITER & ILLUSTRATOR CONTRIBUTORS:

Lindsey McAlister Cecilia Ao Denise Patel Vinisha Mary Esposita Brian Henderson Angelica Chetbotar KELY Support Group

On Our Cover

ISSUE 05

Amanda Nell Eu Loulou Von Spiel talks to Amanda Nell Eu

Mary Esposita

Conquering Anorexia and Anxiety

IMTAC emerges with Audaciousness in Issue 08! We talk to strong, bold, colourful yet compassionate women who have taken matters into their own hands and carved a niche for themselves against the odds.

YOU!

jen su

Fashionista with a heart by Kimberley Kleczka

Vinisha

We want to hear from

Honour your values, build your self-worth

articles

If you have any questions, ideas, stories you want to share, people you want us to feature, or photos of your joy send them all to info@morethanacover.com We’ll collect all of them and have them published in the coming issues of IMTAC!

29 Barbie MOVIE: Success or Near Miss?

08 Jen Su, Fashionista with a heart

31 Success is not a Zero-Sum Game

17 Honour your values, build your self-worth

34 How Amanda Nell Eu earned her Tiger Stripes

23 Conquering Anorexia and Anxiety

38 Judgement Day

by Lindsey McAlister

by Kimberley Kleczka

by Mary Esposita

sections

PUBLISHED AND PRODUCED BY

editorial by deborah mannas

03 Audacious!

Health, nutrition and you

by Brian Henderson

by kimberley Kleczka

by Loulou Von Spiel

finance by Mary Esposita

27 Generating and Managing your Finances

09 Feeling Low? Don’t ignore falling energy

40 ASK CECI

20 Harmonising your Hormones

42 creative corner

33 Core is More!

44 in the next issue

by denise patel

A-C 25/F Seabright Plaza 9-23 Shell St. North Point, Hong Kong

05 The Audaciousness of Lindsey McAlister

by Vinisha

So keep sending in your questions, stories, and photos!

by Vinisha

by Angelica Chebotar

DISCLAIMER | The views expressed in "IMTAC | I’m More Than A Cover Magazine" are not necessarily those of the editor or contributors. The publisher and editor cannot be held responsible for differences of opinion or statements published in good faith. The publisher, contributors, their employees and partners are not responsible for the results of any actions, errors, or omissions taken on the basis of information contained in this publication and expressly disclaim all and any liability for any such action of any person. The mention of specific companies or products in articles or advertisements does not imply that they are endorsed or recommended by this magazine or its publisher in preference to others of a similar nature which are not mentioned or advertised. No part of this magazine may be reproduced in any form without expressed permission from the IMTAC team.

I’M MORE THAN A COVER MAGA ZINE

Lindsey McAlister speaks to Debbie Mannas

THE

ess Audaciocusn Alister

OF Lindsey M

eet Lindsey McAlister, Audaciousness Personified! After working for the Arts Council of GB and the Gulbenkian Foundation implementing the arts in schools report, Lindsey left the UK to travel… after one year she arrived in HK. That was nearly 40 years ago! In 1993, Lindsey founded the Hong Kong Youth Arts Festival (YAF). Each year she creates at least one major performance to be staged in HK. In 2006 YAF became a Foundation. Lindsey was awarded an MBE on the Birthday Honours list in 1997 for her work in the field of youth arts and in 2006 she received an upgrade to an OBE for her contribution to British Arts Overseas. At the age of 62 Lindsey has reinvented/gone back to her roots as a visual artist with her uniquely Hong Kong brand ‘CRAFTY BITCH’ We are so delighted that Lindsey took the time to tell IMTAC about her inspirational journey.

2023 Lindsey in her element, bright colours, contrasting patterns and her trademark abundance of jewellery. Credit to Donald Greig

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1989-90 Lindsey, tell us how audaciousness is such a great thing to have in your arsenal and how it helped you get YAF off the ground. I’d been trying to get YAF off the ground for several months, doing very un-strategic things like cold calling companies from the yellow pages. And surprise surprise! No one wanted to meet to discuss my idea! So one day, I started doing the rounds of arts events…and on the very same day, I heard the name Po Chung and knew that the Universe was sending me a sign. So I contacted his office. His assistant very politely told me to send a letter outlining my project. She also told me timing was great as he’d just begun an initiative called “Business for the Arts” and they were seeking new projects for seeding funding. YEAH!! After a few days I was invited into Po’s office to make a presentation. I’d never done anything like that before… so I did my ‘one woman show’. And afterwards I was asked to keep them posted on how plans were going. Not what I wanted to hear! This was about 6 months into my mission. I had to make a decision: forget the idea or put my money where my mouth was!

1989

Credit to Peter Inglis Photography

Lindsey running movement workshops at the HK Arts Centre for her youth dance company ‘SCRAMBLED LEGS’.

Lindsey at Quarry Bay school where she worked as an Artist-in-Residence

2004

Lindsey in the studio in the early days of YAF

Problem was I didn't have any money! I had about $500HK in a Standard Chartered account; and so I went to have a chat with my bank manager. I told him about my brilliant idea and said I’d like an overdraft to make it a reality. The bank manager politely declined this ‘opportunity’. So I folded my arms and sat tight announcing that I wasn't going anywhere until he gave it to me. Throughout the day he kept popping back to his office to see if I’d gone. I hadn’t! I kept thinking that security was going to throw me onto the street or the police would arrest me. They didn't! As it was nearing closing time he came in and said “Do you promise you’ll pay it back?” I said “YES” (having no idea whether I’d be able to) and he gave me the good news that the over draft was approved!! I created a programme of events, invited schools & artists, booked venues and printed a programme, which I posted to everyone!!! After several days I received a phone call from Po Chung. He congratulated me on making it happen and enquired who my sponsor was as there were no logos on the materials I’d sent him. I told him about the overdraft and he invited me to his office the following day. When I got there he was sitting at his massive desk with his cheque book out. “How much is your overdraft?” He wrote a cheque. “How much do you need to make your Festival happen?” He wrote another!

This was a fantastic life lesson for me! If you want,

ASK.

I’M MORE THAN A COVER MAGA ZINE

2017 2017

Lindsey directing a cast of 100 young performers “Melodia” at the Queen Elizabeth Stadium

2023

Lindsey working with a cast of adults on Mou Man Tai, this project brought together working professionals to perform at Swire’s ARTISTREE venue in Quarry Bay

What accomplishments in your journey do you cherish the most, and why? I can see every day the difference that I and the Foundation make in the lives of young people. YAFfies are an extraordinarily motivated, talented & inspired young bunch who join ‘the tribe’ to find their ‘art-family’. We have YAFfies all over the world involved in the arts and creative industries...we have performers on Broadway & the West End...on TV...in films, directing/producing and creating

2021

Lindsey directing Only A Girl with a cast of 35 young performers at our rehearsal space in Taikoo

theatre. YAF has made a tremendous contribution to the HK arts scene over the past 30 years!

1999

I really love your sense of fashion and the brilliant, flamboyant colours and styles you wear. Tell us how you make your choice for the day? How does it represent you and set the tone? My home in Sai Kung is also full of colour (I painted the exterior bright orange with bright blue accents).

How did you deal with the critics and naysayers?

The walls of our bedroom (I have a very accommodating husband, ha!!) are festooned with all my jewellery!

I don’t listen to them...I follow my heart and try not to be discouraged by people who don’t share my vision and ability to make magic happen! I just crack on and prove it can be done! No point losing energy on another person...put all your energy and passion into the task at hand!

2023

Lindsey in her home town of Sai Kung promoting her affordable, uniquely Hong Kong brand ‘CRAFTY BITCH’

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Credit to Sam Inglis Photography

2023 Lindsey at home in Sai Kung, her village house is a vibrant and colourful as her personal fashion style

A lot of my clothes are quite diaphanous and

Lindsey, you’re an inspirational boundary breaker

colourful. I especially love to contrast colours that

who has challenged norms throughout your life.

others might not put together, I love things that

outfit!!

Tell our girls and young women something you really believe in and want them to know? Something you feel is never discussed openly, which has helped you?

My favourite accessories are my huge earrings...

Don’t be afraid to ask for what you want. My motto

I have curated an amazing collection over the

in life is “If you don’t ask, you don’t get”.

clash. I also love patterns and am not afraid of wearing numerous different patterns in one

years and am always on the lookout for new designers to buy from. I don’t have any expensive jewellery (apart from my wedding and engagement rings); everything else is cheap and

Put your wants and your needs out into the Universe... if you don’t do that, how do you expect to get it? |

cheerful but has massive sentimental value, worth more than diamonds to me. My clothes and accessories (I love, love, love long flowy scarves...especially Indian dupattas!!) give me soooooo much joy...they make me smile and I hope my wardrobe choices brighten others’ days as much as they do mine. Plus, they act as GREAT conversation starters!

Follow the Audacious Lindsey on @lindseyhongkong HK Youth Arts Foundation | www.hkyaf.com @hkyaf

I’M MORE THAN A COVER MAGA ZINE

HEALTH, NUTRITION, AND YOU

feeling low?

Don't ignore falling energy by Denise Patel, Clinical Nutrition

hese days many young adults feel depleted of energy, despite watching their diet and exercising.

So what else might be going on? Persistent signs of tiredness, fatigue, brain fog, cravings, a need to over-exercise and generalised anxiety, all pose a risk to health and wellbeing and could eventually result in “burn out” if not addressed early. Diet and exercise play a vital part in our lives. The types of foods you choose, the timing of

your meals, and the environment in which you eat, all add up to how well you absorb your food, digest nutrients, and feel. Eating processed foods, overdoing it at the gym, binge drinking on weekends etc will undoubtedly take its toll on your body. Your calorie intake should ideally equal the energy you spend in a day, so calculate your body mass index (BMI) and consider how active you are in your school or workplace plus any additional exercise on weekends. 1200 calories is the average food requirement

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for an adult, but that requirement may vary on any given day if you’re being less active. There are several factors that could be preventing you from being your most energetic, creative and wonderful self. Genetics, your environment, and hormone fluctuations impact overall wellbeing, so if you feel tired persistently, talk to your parents, ask your doctor questions, and if necessary, investigate further. A family history of obesity, insulin resistance, anxiety and lethargy are “yellow flags” as we natural therapists like to call it. In other words, not to be alarmist or anything, there IS a possibility you may be heading in that direction if symptoms are left unaddressed. Do not ignore low energy. Let’s take a quick look at some conditions where low energy is a symptom: 1. Mitochondrial disease has recently gained some attention. It is mostly an inherited condition where the power-house of the human cell is not working as it should. Diet, exercise and rest can help with this. Skeletal muscle mitochondria can increase with regular exercise and consuming good fat, such as coconut oil, avocados, oily fish and nut butters, satiating the energy requirements of your body. 2. Anaemia is common in many parts of the world. Test your iron levels every three months. Loss of blood from periods, gum disease, occult blood in stools are culprits in blood loss. A vegetarian or vegan diet is known to be lacking in iron, so supplements are

necessary, but try to find a good quality product that is easily absorbed, and take Vitamin C, which aids in absorption of iron. Iron storage and blood cell count will determine any another blood related disorders that your GP can address. If you’re planning on having children, get your iron levels to optimal levels, as baby will drain you of already diminished levels. 3. Endocrine related disease such as hypothyroidism or diabetes can also impact energy levels. Reduce screen time an hour before bed, open a window for fresh air, sleep in light clothing, drink a glass of warm milk with a small teaspoon of turmeric, black pepper and some honey. If you make a list of things worrying you (projects, relationships etc), you can deal with things better in the morning. 4. Allergies. An unhealthy gut due to ongoing parasite or viral infections could condition the body to perpetually run low on fuel, and if left unattended could result in a chronic disease state, including auto-immune disease. 5. Dehydration. Your cells need sufficient water to remain buoyant. You need a minimum of six glasses of water a day, more if you’ve exercised or consumed alcohol or coffee. People often pass out at music festivals because of a dangerous combination of dehydration and substance abuse.

Finally, when your energy is low, you may consume more sweet treats thinking your energy levels will go up. Instead, all you’ll get is a blood sugar rush, fast followed by a blood sugar crash and brain fog, rather than sustained energy release and mental clarity. Muscle strengthening and resistance workouts (such as pilates and yoga) can maintain flexibility while helping you focus on breathing and mindfulness. Yoga Calm or Yoga Flow class at the end of a busy day can relieve some of our pent-up stress. |

Now, don’t lose hope! Diet, exercise, mindfulness, rest-and-digest, maintaining a healthy weight and investigative testing is vital in keeping the sluggish, bored and sleepy syndrome at bay, so don’t wait!

I’M MORE THAN A COVER MAGA ZINE

Jen Su,

Fashionista with a Heart by Kimberley Kleczka

Jen Su in London’s Soho/ Chinatown during London Fashion Week - Sept 2023 Photo Credit: Neil Elliot

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Jen Su arrives at the Rittenhouse Ball 2023, Rittenhouse Square, Philadelphia Photo Credit: Brett Silver

n the glittering world of television and entertainment, there’s one name that shines brighter than most - Jen Su. Jen is a TV Host and Style/Entertainment Reporter, a mom of two, a musician, and quirky fashionista. With an effervescent personality in keeping with her left-field fashion sense, Jen has taken the entertainment industry by storm as a fashionista extraordinaire. Because her style isn’t just a reflection of the latest trends; it’s a canvas for her boundless creativity, fearlessness and kindness.

Jen Su is a breath of fresh air in an industry where ego can often overshadow compassion. She’s a philanthropist with a global perspective. From supporting local charities to international aid efforts, Jen Su’s heart is as big as her personality. I had the pleasure of speaking with the talented Jen Su about her life in the public eye… Jen, tell us how you broke into the world of fashion and television hosting, and what inspired you? When I was eighteen, I entered a Taiwan-Idol style TV singing contest, which landed me a record contract. While touring, I met the President of China TV, who invited me to be a presenter for their TV network. I have lived in Bangkok, Hong Kong, South Africa and Shanghai, working in TV and fashion. I was inspired by the exquisite silk prints of Thai designer Nagara Sambandaraksa. I was also inspired by my Mom’s silk embroidered fabric and her Chinese traditional qipao dresses.

Jen Su is wearing a Philadelphia Incubator designer, Elmira Vandenberg at the 2023 Country Music Awards in Nashville, TN Photo Credit: Jason Lowrie/BFA

I’M MORE THAN A COVER MAGA ZINE

What is your typical day like? 4:30am Wake up and get to the airport Arrive by noon Check into the hotel, do hair and makeup, iron dresses and prepare scripts 4pm Arrive at press check in for the red carpet, set up, and interview on the press line 8pm Finish the red carpet and move on to the awards ceremony, film, or fashion show Midnight Finish the show and return to the hotel Midnight-4am Download and transcribe interviews, photos, and edit videos Nap for 30 mins to 2 hours Wake up at 4:30am to get to the airport and fly to a new city, country, new event, prepare for interviews, and do it again. No sleep! Jen Su is with Stella McCartney at the Stella McCartney Fashion Show for the Paris Fashion week - March 2023

Jen Su has been a Thailand contributor for E! News Wild On

Jen Su & rapper Justina Valentine at the BET Hip Hop Awards, Cobb Energy Performing Arts Centre, Atlanta, Georgia Photo Credit: Callie Webster

Can you share some of your favourite moments or interviews from your career? Fat Joe was one of my favourite interviews, during the BET Hip Hop Awards. I loved his passion and his amazing sneaker collection — he hosted this year and was fantastic. I also loved the Barbie World Premiere where I had the opportunity to chat with Margot Robbie, Dua Lipa, Kate McKinnon, and director Greta Gerwig. I’m thrilled that the movie was such a hit, and as a Board Director of the Philadelphia Film Society, it’s wonderful to see people packing the theatres again. Meeting Eva Longoria, Austin Butler, Baz Luhrmann, and Michelle Yeoh was also a highlight at the Palm Springs Film Festival this year.

Jen Su with actress Eva Longoria and reality star Tiffany Moon at the Variety Brunch at Palm Springs, International Film Festival, Los Angeles Photo Credit: Black Flower Agency

And Stella McCartney at Paris Fashion Week was truly amazing!

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How do you stay updated with the latest fashion trends and industry news? I’m an avid reader so I read all of the online fashion news including Vogue, WWD, CFDA, Fashion Bomb Daily, Business of Fashion, and Elle. I also receive press alerts from all the fashion weeks worldwide including New York, London, Milan, Paris, Tokyo, Shanghai, and Australia. Can you share one of your most memorable experiences from working in a foreign country?

Can you tell us about an unexpected situation you've faced while hosting in a foreign country and how you handled it? During my time in Shanghai and South Africa, my son, then thirteen, had to undergo chemotherapy and treatment for Acute Lymphoblastic Leukemia T-Cell and Avascular Necrosis. It came on suddenly and we had to airlift him immediately to the Children’s Hospital of Philadelphia. It was a hugely stressful time and I’ll always be grateful to the incredible team of doctors and nurses who saved his life.

attendant uniforms, created by British-Ghanaian designer Ozwald Boateng. You could approach the story from several interesting angles, combining business, culture, fashion, sustainability etc.

I was one of nine presenters and the only Asian on stage hosting the South African Music Awards in 2012. In addition to presenting various award categories, I was part of a dramatic skit in the show, where I had to sing opera at the top of my lungs… the audience went wild!

In an industry known for its challenges and competitiveness, what advice do you have for aspiring fashion/entertainment professionals trying to break through?

What are some unique cultural insights that have enhanced your work in hosting and storytelling? Living and working in Asia really opened my eyes. Whether it is respect for the Thai Royal Family, bowing in Japan, Chinese feng shui (geomancy) and customs — there are so many approaches and nuances across Asia. Living and working from Asia to Africa to America has given me the opportunity to immerse myself in their cultures, styles, looks — and it’s really been quite a journey. Living and breathing the same air has helped me to understand what is acceptable and what is culturally inappropriate.

Jen Su is at the Tribeca Film Festival Photo Credit: Ayumi Perry

Jen Su wearing a creation by Project Runway designer Prajje Oscar at the Ashlyn So SS24 runway show for New York Fashion Week Photo Credit: Linnternational

What advice do you have for aspiring hosts who want to work internationally and connect with diverse audiences? Apply for credentials way in advance, especially for the international events; check on certifications, visas, passports, and be meticulous about dressing up. Try to research different and unique angles for your story. For example, British Airways recently launched their new collection of flight

Sort out your sponsors and offer something niche that no one else has— make yourself unique. And dress fabulous!

TV host Jen Su at the Cannes Film Festival Photo Credit: Europa Newswire

I’M MORE THAN A COVER MAGA ZINE

Are there any traditions you've found particularly fascinating and have incorporated into your shows? I love the Asian graces…whether it’s watching people bow, or putting their hands together to “wai” in a Thai greeting— it’s beautiful to watch and is very zen. It’s always good to have a combination of being reserved and genuine in whatever you pursue.

how quickly people rush to judgement, spreading false information and alternative facts. Then the rest gang up to weigh in and get in on the “cancel culture”. I find myself laughing at some of the comments and take a humorous approach to my replies. I write down the 5 things I’m most grateful for, and look forward to tomorrow being a new day.

jensu1

In your opinion, what is the role of a host in bridging cultural gaps and fostering cross-cultural understanding?

Make time for massage, pampering, and relaxation every so often.

It’s absolutely necessary for a host should always be informed, alert, and immediately smooth out any misunderstandings that may arise.

Are there any books, films, or experiences that have significantly influenced your creativity and perspective?

Could you share an interesting behind-the-scenes story for our readers? On my most recent trip to LA, my girlfriends and I were waiting for a ride to dinner, when we ran into (Duchess of Sussex) Meghan Markle. We began chatting with her and asked to take a selfie. As I often take photos with celebs, I didn’t think it out of the ordinary to post her photo with us. Needless to say, the on IG went viral, and the next morning I woke up to my selfie with Meghan on every media outlet from the Daily Mail to People Magazine. And then reposted to hundreds of news sites around the world. How do you stay motivated and maintain a positive mindset when facing setbacks or criticism? That's happening right now with the Meghan Markle selfie. It’s sad

How do you balance the demands of your career with self-care and personal well-being? Any tips for finding that equilibrium?

1,139 likes Jen Su (right) in selfie with Me gh of Sussex (2n d left) with socia an Markle, Duchess lites Madison and Melissa Le Leonard onard. Photo Cr edit: Jen Su Ins tagram

Can you describe a project or collaboration that you're particularly proud of and how it reflects your creative vision and values?

I attended the Vogue Met Gala reception at the Costume Institute of the Metropolitan Museum of Art in New York, where there was a full Spring 2023 exhibition of 150 pieces by Karl Lagerfeld from the 1950’s to 2019. I absolutely loved all the textures, cuts and designs; so inspired by his intricate detail. Jen Su wearing Philadelphia designer, Conrad Booker’s masterpiece Photo Credit: Tessa Marie

The Main Line Today Fashion Show for CHOP that I hosted in August of this year, was a fabulous collaboration. I worked with designers Nancy Volpe Beringer, Conrad Booker, Dell Scott, Paper Shaper by Julie, Imperial Legacy and Wear To Wall, promoting Philly Fashion to benefit the Children’s Hospital of Philadelphia.

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Jen Su and Dua Lipa at the Barbie World Premiere in Los Angeles, California (Shrine Auditorium) Photo Credit: Barnaby Draper for American Express

What message or legacy do you want to leave behind? Stay genuine, Stay unique. I hope that people can give back in whatever they do. Find a way to help the community. |

Jen Su interviewing for Fashion TV at Shanghai Fashion Week Photo Credit: FTV

Jen Su at the 95th Academy Awards, LA California wearing Conrad Bookers fabulous piece

My mantra is: Make it Happen…with a difference!

Follow Jen Su on Instagram

@jensu1

I’M MORE THAN A COVER MAGA ZINE

VALUES, SELF-WORTH by Vinisha

ocial media has driven us to constant comparison, and external validation seems to be our primary source of self-worth. So much of our energy goes into creating external perceptions. We do this to feel seen, heard and understood, and often end up associating outward validation with our self-worth. But soon we realise the emptiness of this path. We are chasing an elusive ideal. Because it never ends, does it? All the worthiness we have is within ourselves, and all that really matters is accepting ourselves and improving on the work of art that is us. But we all know the theory. So how do we live it? Self-worth is valuing yourself. This means staying true to your principles, setting boundaries, prioritizing your time with activities that fulfil you, and building

confidence through discipline. The beauty of knowing your self-worth has immeasurable benefits in all your relationships and outcomes, because you then show up as your most secure, confident and grounded self. Let’s dive deeper into how to build your self-worth: Determine your authentic values Determining what your values are will help you to understand what you truly care about so you can ensure that the people and circumstances around you are aligned to them. This is so important when it comes to your relationships, both platonic and romantic. Knowing what your values are alerts you to avoid individuals and situations that would drain your energy, while allowing you to

gravitate towards individuals and situations that would lift you up. For example, if you value respect, but have friends that are not treating you or others respectfully, that’s a sign that those relationships are not right for you, as they will build resentment in you and distract your energy from more meaningful interactions with others. When you face a situation where you feel an internal battle or discomfort, listen to it, and use it to guide you towards what you value.

A few examples of values are: respect, honesty, loyalty, freedom, learning, courage, humility, compassion, kindness, wisdom, amongst others.

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Set Boundaries Boundaries are important so we can set expectations for how we want to be treated. We are responsible for setting and respectfully communicating them so we’re protecting our peace, time, and energy. If we know what our boundaries are and stay true to them, we show up as the secure version of ourselves. For example, if one of your values is loyalty, and you find yourself in a relationship where you know you’re being lied to, it’s time to move away from that relationship.

Some examples of setting healthy boundaries are: not responding to email or messages after work hours, choosing when you are available for others, and prioritizing what you spend your energy on with a sense of discipline and accomplishment.

Pour into your hobbies and interests Making time for your hobbies is an empowering way to cultivate self-worth. Focusing on your interests helps you develop a deeper sense of self and self-awareness in that process. By having a better relationship with yourself and showing up for your hobbies, you’re honouring the child inside, its sense of play and exploration. The time that you spend alone, with your thoughts, or doing something you’re passionate about, develops confidence and self-worth, comfort with your self – and guarantees you’ll never feel lonely or bored. My grandma is a perfect example of this. She’s a woman who has gained respect by setting boundaries around her time, ensuring she can engage in the activities that make her the strong woman she is.

We signal to others and to ourselves that we respect our time and energy when we establish boundaries. The better you become at communicating your boundaries respectfully, the stronger your relationships become because you are not harbouring resentment at feeling disrespected or mistreated, however unintentional. Setting the right boundaries in friendships, romantic relationships and the workplace will help others understand you better and help you stay true to your authentic self. Some boundaries can be negotiable and others non-negotiables, and it's up to us to understand the difference based on what matters most to us. Don’t forget to be alert to others’ boundaries too! It works both ways.

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Build confidence by practicing discipline Confidence is built through keeping the promises we make to ourselves. However, showing up for our promises takes discipline. For example, if I want to prioritize my health, I promise myself I will wake up early and go to the gym. Doing so gives me a sense of accomplishment, which in turn builds confidence.

We need discipline and consistence in order to live our values, set boundaries and pursue our hobbies and interests.

In summary… By holding true to your values, setting boundaries, pouring into your hobbies and building discipline, you will see significant changes in the relationship you have with yourself, as well as your relationships with others. The more you prioritise your self-worth, the less time you will spend on pursuing or maintaining the wrong relationships and tolerating behaviors that deplete you. As women we are often told to be polite, kind and accepting. However, I’m here to refute that belief system and empower you to stand up for your values, pour energy back into yourself, and work on strengthening your relationship with yourself. And then, truly accept how powerful and worthy you are. |

I’m Vinisha, a health and wellness content creator and marketer. I was born and raised in Chile and now live in the US. I’m passionate about hormonal health, creating healthy recipes and working out. In my free time you can find me at a pilates or yoga class, reading a book, on a walk in nature (preferably by water) or in the kitchen creating healthy recipes. One of my main goals is to inspire other women to gain awareness of their hormonal health and feel empowered to make the best health decisions to optimize their mood, energy and wellbeing through proper nutrition, exercise and lifestyle habits.

Evening hike in my home city (Santiago, Chile) Photo Credits: Friend

Follow Vinisha on Instagram @vinishamanghnani

@goodmorningvinisha

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HEALTH, NUTRITION, AND YOU

Harmonizing Hormones: A Journey to Balance

by Vinisha

An afternoon of journaling while drinking lemon water

hen I was growing up, the word "hormonal" often carried a negative connotation, synonymous with mood swings, irritability, and emotional turbulence. However, as I've matured and grown more in tune with my body, I’ve embraced the intricacies of my menstrual cycle and womanhood. I've come to view hormones as the beautiful elements of life's seasons. Our hormonal fluctuations are similar to nature's ever-changing patterns, and they play a crucial role in our physical, emotional, and reproductive well-being.

In this article, we will explore the significance of hormonal balance in our lives, and insights into achieving it.

Understanding the Key Hormonal Players Hormones are the body's chemical messengers, synthesized by various glands and tissues. They help regulate processes vital to our overall health, such as managing hunger, sleep, stress and our menstrual cycle. When discussing female hormonal balance, three key players are at the forefront: 1. Estrogen: Often regarded as the primary female sex hormone, estrogen is predominantly produced in the ovaries. Its roles include regulating the timing of the menstrual cycle, supporting the

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development of the egg, and preparing the uterine lining for potential fertilization. Estrogen levels peak during the first half of the menstrual cycle but drop after menstruation. 2. Progesterone: Another crucial female sex hormone, progesterone is mainly produced in the ovaries and, to a lesser extent, in the adrenal glands. Its responsibilities involve preparing the uterus for a fertilized egg's implantation and sustaining a pregnancy. Progesterone levels rise during the second half of the menstrual cycle but decrease if fertilization doesn't occur. 3. Testosterone: While typically associated with males, females also produce testosterone, though in smaller amounts. It contributes to libido and helps maintain muscle and bone mass.

Recognizing Hormonal Imbalance When hormones fall out of harmony, various symptoms can manifest, affecting both physical and emotional well-being. There could be many reasons why hormones fall out of balance, such as an excess of estrogen, poor diet, living a high-stress lifestyle, and not exercising enough. Common symptoms include:

Irregular menstrual cycles

Painful periods

Acne

Weight fluctuations

Mood swings

Anxiety

Low energy & Fatigue

Poor sleep

Reclaiming Hormonal Balance Food Nourishing your body with the right foods is crucial in achieving hormonal balance. Highly processed and sugary foods can disrupt hormones, leading to elevated estrogen and cortisol levels. Opt for balanced meals made with whole foods, protein, fibre, and healthy fats. Incorporate fermented foods and cruciferous vegetables which are great for maintaining a healthy gut. Make sure to also eat protein with each meal, and add nutrient-dense seeds such as pumpkin and flax seeds.

If you're experiencing hormonal imbalance, there’s no need to worry. With commitment and mindful choices, you can restore equilibrium. Here are four key areas to focus on:

3KG

Exercise

Ditch the notion that intense workouts are the only path to fitness. High-intensity exercise on a regular basis can raise cortisol levels, causing chronic stress. Instead, diversify your fitness routine with yoga, pilates, leisurely walks, and weight training. Listen to your body, and adjust your exercise intensity to match your menstrual phase. For example, choose low intensity training during your menstrual phase, and high-intense weight training during your ovulatory phase.

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Products and Chemicals Be mindful of the products you use daily, such as body soaps, perfumes, detergents, and even makeup. Many contain xenoestrogens, substances that mimic estrogen and disrupt hormonal balance. Opt for hormone-friendly products that are fragrance-free. Additionally, avoid eating produce exposed to pesticides. Pesticides are xenoestrogens which can cause elevated levels of estrogens and throw off hormonal balance. Shop organic whenever possible or affordable, or use a plant-safe wash to thoroughly cleanse off pesticides.

Stress Management The impact of chronic stress on hormonal health cannot be overstated. Modern lifestyles, filled with constant stimulation, urgency, and notifications lead to cortisol spikes, affecting hormonal balance. This can look like overeating, mood swings, having trouble sleeping, or constant sugar cravings. To start managing stress, build a personalized stress management toolkit that suits your lifestyle. For example, incorporating practices like meditation, yoga, daily walks, arts and crafts, and exposure to morning sunlight can help you ground yourself and calm your mind. By practicing self-care and stress management, you will notice your body releasing tension, getting better sleep, having less brain fog and a more stable mood.

Follow Vinisha on Instagram Embrace the ebb and flow of your hormonal cycle as part of your unique journey. By nurturing your body with wholesome foods, finding joy in diverse forms of exercise, choosing hormone-friendly products, and adopting stress management rituals, you can be in sync with yourself. If you feel out of harmony, there’s no need to worry because our bodies are made to heal. With these mindful choices, you'll not only harmonize your hormones but also enhance your overall well-being, reconnecting with the beauty of your womanhood and the rhythms of nature.

@vinishamanghnani @goodmorningvinisha

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Conquering Anorexia and Anxiety By Mary Exposito, speaking to Debbie Mannas

Mary in a cute red and black outfit for a photoshoot for her fashion IG @itsmaryesposito Photo Credit: @shaneonig (Durham photographer)

april ‘23

eet Mary Esposito: the young lady who found her voice through her own battle with an eating disorder, sparked by social media’s unrealistic messaging. Mary is not only the voice of teenage girls battling anorexia; through her astute observations, she exposes the financial traps to which young people fall prey. In addition (and perhaps paradoxically), she has founded her own crochet business – a very traditional pursuit for a very unconventional young lady!

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Spring 2006

As a toddler posing for a photo in her backyard, taken before a dance recital in which she was a teacup in “Beauty and the Beast". Photo Credits: Mary’s mom

Mary, we are so thrilled to have you talk to IMTAC! Thank you! Can you tell our readers about what kicked off your eating disorder, and, in hindsight, what can be recognized as early signs? I gained access to social media at ten years old, before I really understood what I was seeing. I had no idea what Photoshop was. I didn't know photos could be altered and people could be edited. All I saw in front of me were thin beautiful girls that drew my attention to my own flaws. I started comparing my prepubescent body to these filtered, strategically angled photos. I wanted to lose weight so I could be validated by others. I started to restrict my food intake, wore baggier clothes and would compulsively exercise. I spent a crazy amount of time on my phone, isolating myself from friends and family. 24

August 2008

WINTER 2016

Posing with her mom before her first day of kindergarten Photo Credits: Mary’s dad

Battling depression and negative self esteem during her eating disorder in middle school

What helped you through it?

activity deemed safe for sick girls. So, it was either knit scarves on the couch or frustratedly scribble in a diary with a flimsy rubber pen. No sharp implements were allowed, to prevent self-harm. So, after learning the simple garter stitch, I raced through armfuls of yarn brought by my mother with every weekly visit. Hands stopped picking fingernails and started tracing stitches. Scarves got longer and yarn got thinner as my patience grew in the peaceful practice. I discovered knitting offered me a unique opportunity to introspectively think without sitting in agonizing stasis. I enjoyed talking to my therapist while an ever-growing scarf pooled at my feet, a symbol of my artistic productivity.

When I was thirteen, I entered inpatient treatment for the eating disorder that had burrowed deep into my insides like a parasite. I was completely isolated from life outside of the thick walls on the third floor of the square residential facility. No phones, no cable TV, no visitors except my parents. All books and music playlists had to be evaluated and approved by staff so "triggering" media could regress our recovery. The only item from home I was allowed to bring - excluding clothes - was a crochet purple pear plushie I had bought at a holiday market a couple of weeks earlier. My cohort of girls, all aged thirteen and younger, were corralled in a common room centered in our treatment wing, after group therapy and yoga. I learned how to knit in that hospital. There was not much else to do but knit, a quiet

Three months later, I was cleared for discharge and sent home for outpatient therapy.

Photo of Pig Plushie by Mary Credit: Mary E

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How do you use “style” to help with body acceptance? In high school, I stepped into a stronger sense of self. I realized that the loose ill-fitting clothes I embraced during my eating disorder failed to accurately represent the woman I wanted to be. I didn’t yet know her, but she would visit me sometimes when I was alone. She liked dressing up in rhinestones and silver studded boots, smearing dark matte lipstick across her lips, as she absentmindedly traced the grid of her fishnets on her thigh. Playing dress-up as an adult woman helped me realize that my eating disorder partly originated from desperation to feel more confident in my body.

I stick out like a sore thumb whenever I go out in public. The typical outfit I wear to school is all black, replete with fishnets and chains and heavy platform boots that add five inches to my height. I wake up early to meticulously apply thick black eyeliner and line my lips with dark purple pigment. I receive a range of reactions from people around me, from "OMG I love your outfit" to "Are you sure that's appropriate to wear in public?" Never have I ever been told "You look like you knit scarves". Yet that's exactly what I do, all the time.

FEB 2023

Smiling for a photo while knitting on her college campus

AUGUST 2023 Knitting in the graveyard

I grappled with this question:

Why change my body when I can change my clothes instead? The freedom of self-expression through fashion provided me with the confidence I had mistakenly assumed losing weight would bring. Between knitting and fashion, my life had blossomed with purpose.

"What are you, a grandma?" I'm lightheartedly teased for my traditional hobby, which is usually pictured as withered veiny hands slowly teasing yarn across needles, frail bodies nestled in rocking chairs in nursing homes or much-too-big houses empty of now-adult children. People don't associate heavy chains and black leather spikes with soft colorful wool spilling out of wicker baskets.

You are a student, a designer, a voice for girls and young women. But you are also an entrepreneur. Tell me about your two businesses: Plushies and Finance… Two months after my discharge, I turned fourteen years old. Transitioning from a safe, sterile environment to the noisy chaos of the "real world" was challenging, and my eating disorder still gnawed at me from the inside. I never stopped

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knitting. No ordinary thread, my yarn was a lifeline I could wrap around my fingers when I felt I was slipping away. My lopsided beginner projects--twisted scarves and knotted washcloths--adorned the nightstands and kitchen sinks of my enthusiastic friends and family. And when I first decided to sell my creations online, I received wholehearted encouragement, especially from my mother.

The name I chose for my craft business was Purple Pear, homage to the purple pear plushie that sat on my pillow at the treatment center. I wanted to commit to moving forward, without forgetting from where I came.

The past six years have been rich with frenzied passion as I committed myself to my craft and the business. Indoctrinated by my girlish dreams of making art my career, I furiously thumbed pages and scribbled notes. Books, webinars, networking events; courses, tutorials, and competitions were my happy hunting grounds. For Purple Pear, I built a website and created a separate social media presence where I posted updates on my projects to a slowly growing audience. I expanded my skillset and learned how to crochet; the first plushie I ever made was a purple pear, that, to this day, still sits on the top of my bookshelf in my bedroom.

What about MONEY WITH MARY? What inspired you to be a voice for financial empowerment?

AUGUST 2023 Posing at the NCSU free expression tunnel for a photoshoot for Hot Topic Photo Credit: @shaneonig

I dedicate my time to running @moneywithmary1 because I want to be a representative and advocate for underrepresented individuals in finance. As a young, queer, neurodivergent woman who dresses unconventionally, I challenge stereotypes in the financial world. My goal is to show that anyone, regardless of their background or appearance, can take control of their finances and succeed. I receive messages from people thanking me for breaking stereotypes, and I want to continue being a role model for those who may feel marginalized. Financial independence is power. |

Mary Esposito | shoppurplepear

itsmaryesposito moneywithmary1

Real People - Cost of Beauty: A Dove Film | Dove Self-Esteem Project

26 24

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Empowering Young Women:

Generating and Managing YOUR

Finances by mary esposito

n today’s world, young women are breaking barriers, embracing opportunities, and redefining societal norms. However, there still exists a disproportionate number of women lacking in knowledge about personal finance, and in higher positions of power. Young women must prioritize financial literacy so that they can grow and manage their money, thus fostering independence and self-confidence.

Below are five key ways for women like me to rethink money management and reach our financial goals.

FINANCIAL EDUCATION Education is the cornerstone of financial empowerment. Learn about basic financial concepts such as budgeting, saving, investing, and managing debt. By fostering a strong foundation in financial literacy, we can make informed decisions about our money, enabling us to plan for the future.

ENTREPRENEURSHIP AND INNOVATION Entrepreneurship nurtures a sense of creativity and resourcefulness. Explore your passions and talents, and transform them into viable businesses. I have scaled my crochet business to half a million social media followers on @shoppurplepear (Instagram/TikTok). With the rise of online platforms and social media, young female entrepreneurs like me can leverage their skills to create online businesses, reaching a global audience and generating income.

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EMBRACING TECHNOLOGY In the digital era, technology offers many opportunities for young women to make money. Whether it’s through freelancing, content creation, or online tutoring, the internet provides a platform to showcase our skills and expertise. Embracing digital payment systems and understanding online financial tools can equip us with the necessary knowledge to navigate the virtual landscape effectively.

INVESTING AND WEALTH BUILDING Understanding how investing works dispels the myth that it’s a complex realm reserved for predominantly male experts. Learning the basics of investing in stocks, mutual funds, or real estate can pave the way for long-term wealth creation. By starting early and investing consistently, young women can harness the power of compounding, ensuring financial security and independence in the future.

FINANCIAL CONFIDENCE AND ADVOCACY Building financial confidence is crucial for girls to assert our value in financial discussions and negotiations. Encouraging other young women to voice their opinions, ask questions, and participate in financial decision-making processes promotes a sense of agency. Moreover, advocating for financial equality and breaking gender-based stereotypes in the financial sector creates a more inclusive environment, empowering girls to pursue careers in finance and economics.

By rethinking money management and money generation, young girls can embrace financial independence, drive positive change, and inspire future generations of empowered women. That is why I teach free accessible financial literacy on my educational platform @moneywithmary (TikTok) and @moneywithmary1 (Instagram). Through these efforts, I hope to create a world where every girl has the knowledge and confidence to shape her financial future. |

@moneywithmary

@moneywithmary1

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Margot Robbie in Barbie. Created using AI tools Credit: ai3s on DeviantArt

Barbie Movie:

success or near miss?

A Male Ally’s Take by Brian Henderson

Brian Henderson, co-founder of The Women’s Foundation Male Allies initiative in Hong Kong, on how the Barbie movie helped to mainstream feminism but missed an opportunity to break the binary perspective of gender issues or offer up solutions.

he Barbie movie was hugely successful, not just as the first film by a female director to gross over $1billion, but in the way it brought feminism into the mainstream in an entertaining and thought provoking way. Male or female, you could love it or hate it, but it was pretty hard to ignore. The greatest strength of the film for me was how it posed so many questions on so many levels. It’s biggest misses were the very binary way the issues and characters were portrayed and the failure to explore even partial answers to the issues raised.

The opening Barbie-land utopia was all very lovely and cutesy. But it did present the concept of the perfect woman/ home as the ultimate dream,

even though Barbie could also be an astronaut, a president or a lawyer who has ‘no difficulty holding both logic and feeling at the same time. And it does not diminish my powers, it expands them.’ – yes! The almost invisible accessory that Ken was, and his fragile ego and neediness (“Ken only has a great day if Barbie looks at him”), was a wonderful and amusing ‘flip the script’. This whole absurdist, surreal opening scene really stereotyped social expectations of women – either perfect like Barbie or needy like Ken? Surely not? Barbie and Ken’s encounters with the real world abruptly made it clear that real life is much more complex.

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it seemed to dilute the challenge to men to really rethink ‘toxic masculinity’, if for nothing else than to address the harm it does to men. Amidst all the surrealism and polemics, the central, solid rock of reality was Alan. Neither a Ken nor a Barbie – non-binary in that sense. Not taking sides; not getting carried away in flights of fancy or extremism. Trying to find a middle way of peace, love and understanding. Invisible, unheard, ineffectual, but adorable in a harmless-as-long-as-ignorable, sort of way. Ouch, and welcome to my world! We need many more Alans!

“I couldn’t help but cringe through the cat-calling, male gaze, roller-blading scene, and the way Barbie’s discomfort passed Ken by completely. No male ally points there!” Nor for the ‘pale, male and stale’ Mattel Board who’s inept leader’s only memorable line was “No one rests until this doll is back in the box.” Universal eye-roll!

Why didn’t we see Barbies on the Mattel Board to resolve the issues in a non-back-in-the-box way? Why did we crush poor unemployable Ken so brutally? Why was the final line about the gynaecologist so confusing – was it a celebration of female sexuality and sexual empowerment? (I hope so); or a suggestion that all women should care about is reproduction (I hope not)? These for me were some of the near-misses. But overall, Barbie achieved her objective of taking the gender conversation mainstream in an engaging, humorous way. There’s only so deep you can go while keeping a diverse audience entertained, so hats off to Greta Gerwig for a tour de force, thank you! |

Gloria was brilliant at bursting the ‘perfect Barbie’ myth and surfacing patriarchal oppression – “We have to always be extraordinary but somehow we’re always doing it wrong.” And my Male Ally favourite – “You have to answer for men's bad behavior, which is insane, but if you point that out, you're accused of complaining.” The rules of the game are indeed confusing, contradictory and unfair, making it almost impossible for women to succeed and stay sane. But because this spotlight on patriarchy was too close to the bone, and we have to get men in the cinema too after all, the patriarchy had to be reduced to a joke by Ken “when I found out patriarchy wasn't about horses, I lost interest anyway.” Really? That may have been intended to show Ken’s vulnerability, but to me 30

Margot Robbie in Barbie. Created using AI tools Credit: ai3s on DeviantArt

Brian Henderson is the founder of Whole Business Wellness, helping organisations build skills and cultures that support mental fitness and high performance. He is also a co- founder of The Women’s Foundation Male Allies initiative in Hong Kong and TWF Board Member.

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Success is I not a ZeroSum Game

n the bustling heart of Dublin, two young dreamers embarked on their journey through the world of fashion. Mia and Josie had been inseparable since their fashion school days, a dynamic duo with an insatiable thirst for success.

by Kimberley Kleczka

After graduation day they parted ways to chase their own visions. Mia launched “Chic Moments by Mia”, branded by her distinctive flair for vintage aesthetics. Meanwhile, Josie introduced “Futuristic Fusion” to the world, pushing boundaries with bold, avante-garde designs.

School days were a whirlwind of creativity - and rivalry. Each stitch, every design, was an opportunity to outshine each other. Late nights were spent meticulously crafting their portfolios, their ambition fuelled a friendly but fierce competition that set the school abuzz. 4

As years passed, they experienced the harsh realities of the fashion industry. Competition between them escalated far beyond friendly rivalry. They found themselves locked in a race for supremacy, pouring their energies into marketing gimmicks and undercutting each other’s prices. It was exhausting and unsustainable, with neither one truly thriving.

And if they were honest, their designs were suffering too. 31

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One fateful evening, amidst the twinkling city lights, Mia and Josie ran into each other at their favourite cafe. With dawning sadness, they realised that their relentless competition had not only drained their creativity but also strained their friendship. The industry had become a battlefield where both sides were losing.

With their combined expertise, Timeless Chic flourished. Mia’s vintage touch complemented Josie’s avant-garde designs perfectly, creating collections that left fashion enthusiasts awestruck. Their collaboration brought forth not just beautiful clothing but a shared vision of empowerment and creativity. 7

Over steaming mugs of coffee, they decided to pool their talents and dreams, creating a harmonious blend of vintage charm and futuristic innovation. They named their unified brand “Timeless Chic,” a tribute to their past rivalry and newfound collaboration.

Customers flocked to their unique creations, appreciating the fusion of styles that once clashed. It wasn’t just about business anymore; it was about celebrating the synergy of their talents, and in doing so, they had unwittingly created something more profound than either could have achieved alone. 9

As Timeless Chic continued to thrive, Mia and Josie marvelled at their transformation. Together, they tackled challenges, celebrated successes, and offered each other unwavering support. Their connection had evolved beyond mere continuation of their friendship. They had learned that collaboration was the key to not only personal fulfilment but also to creating something truly exceptional for their customers. The bitter taste of rivalry was replaced by the sweet success of teamwork and sisterhood, proving that in the world of fashion and beyond, unity could yield wonders beyond imagination.

Mia and Josies’ story may be yours too. As the world continues to evolve, embracing collaboration over competition is ushering in a new era of creativity, inclusivity, and sustainability. In the fashion world, particularly, fashion professionals are joining forces, forging pathways to transformative change, ensuring that the industry continues to thrive in a world that demands more than just trends – it craves meaningful connections, shared purpose and positive impact. This paradigm shift towards collaborative and networked ways of working is a testament to the power of unity in an increasingly divided world.

Success is not a zero-sum game. One person doesn’t have to lose so the other can win, as Mia and Josie finally realised. | Apoorva Dingar, Contributing Illustrator

the end.

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Core is

More! by Angelica Chebotar

s a personal trainer I always get asked why the CORE is so important, and how to strengthen it.

Core strength is about more than just showing off six-pack abs. Your core provides stability for your entire body, which leads to decreased risk of injury, improved balance, better mobility, and an easier everyday life, especially as you get older. A strong core also improves posture which helps with confidence and self-esteem and positively impacts your mental health. The good news is that practicing certain habits can improve your core and overall wellbeing. It all starts with engaging your core muscles in everything you do. Over time they will naturally get firmer and more supportive.

The simple mantra is to remember to hold your stomach in!

Remind yourself when performing everyday tasks such as tying your shoes, doing chores, rising from a chair, or going up the stairs. Focus on exercises that strengthen your core, which are not just abdominal exercises (like The Plank), but big compound movements that will target multiple muscles like Squats, Deadlifts, Pull ups, Push Ups etc. Another great exercise you can use is the #TummyVacuum. This is a simple, yet powerful core-conditioning exercise that you can perform every morning on an empty stomach. Eating a balanced diet is another essential part of building a core that is healthy and strong. Focus on lean protein sources, healthy fats and plenty of non-starch vegetables to get your daily fibre, and keep yourself fuller with fewer calories. Lastly, remember to incorporate some yoga and stretching in your daily routine to strengthen your core and improve your posture. |

AngelicaFIT | World of Health, Fitness and Body Transformation. Follow Angelica on Instagram @angelicawithlove007

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Amanda Nell Eu

HOW

Earned her Tiger Stripes by Loulou Von Spiel

manda Nell Eu was only 18 when I first met her in London many years ago. She had just joined Headless, an all-girl rock band, as its drummer. Determined, passionate, a bit rough around the edges, Headless was exciting and undeniably cool.

Headless Photo Credit: Jessica Byrne

@fiveyears_onfilm

Am Am anan da daNN elel l Eu l Euononthth e edrdr um um s sininHH eaea dldl eses s sgigi rlsrlsba ba nd nd

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Headless Photo Credit: Jessica Byrne

@fiveyears_onfilm

Fast forward to 2023 and my memory of a teenage Nell (as I knew her then) fearlessly hitting those drums and cymbals, sits perfectly with the audaciousness running though her critically acclaimed new film, Tiger Stripes. Set in her native Malaysia, the movie follows Zaffan, a young, spirited twelve-year-old Muslim girl, as she experiences puberty and its ensuing metamorphosis, quite literally. Part body horror, part coming-of-age drama with comedic elements, it took the Cannes festival by storm, crowning Amanda Nell’s debut with the prestigious “Cannes semaine de la Critique” award, the start of an avalanche of many more from prominent festivals worldwide.

Amanda surrounded by her team at Cannes where the film won the Grand Prize Critic's Week for her first long feature film Tiger Stripes

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Amanda is not new to industry accolades. She graduated from the London Film School with an MA in Filmmaking and is an alum of Berlinale Talents and Locarno Filmmakers Academy. She has already made 2 short films: her first, “Lagi Senang Jaga Sekandang Lembu” premiered in competition at many international festivals. Her second, ”Vinegar Baths” won several awards including Best Picture at the Scream Asia Horror shorts competition. Tiger Stripes is her debut feature film which she wrote and directed. In it, the idea of puberty as body horror is treated in an innovative way, focussing on the heroine’s relationship to her body, as opposed to the emotional shift and sexual awakening typical of coming-of-age horror precedents, such as Carrie or The Company of Wolves, both loved by Amanda. She is a huge fan of horror; body horror, in particular. She is also (no surprise!) a cat lover, and cat references echo throughout the film.

During puberty, I felt like a monster, so the story is very much based on the tumultuous emotions I felt growing up.

Still from the movie: Zaffan (Zafreen Zairizal, Left) is a rebellious teen going through puberty and gradually being ostracized by her friends

So, what prompted her to write the script? “After returning to Malaysia, I made 2 short films with the female body as the key theme. And I wanted to return to my love of horror movies and the folktales I had grown up with. I often get my ideas starting out as a punchline, and I was thinking of doing a movie about puberty. During puberty, I felt like a monster, so the story is very much based on the tumultuous emotions I felt growing up. At eleven years, I didn’t want to change, I didn’t want boobs, I hated my body, I didn’t want hair; it was all quite violent at times!” She adds “In Tiger Stripes, I also wanted to show that when entering adulthood, girls start getting treated differently, but they are still children”.

While the character’s predicament is deeply familiar to Amanda, the environment couldn’t be more different from the one in which she was raised. Very much a city girl, she sought an Asian rural environment for the film, to give it a fairytale quality… ”there’s Amanda Nell Eu on thealways aH young girl living far away by the forest… “, she says. drums in ea dless girls ba nd

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The 3 young actresses who star in the film. The casting was done following an ad on Instagram. (From L to R Piqa, Zafreen Zairizal, and Deena Ezral)

Still from the movie: Zaffan (Zafreen Zairizal) is gradually morphing into an uncontrollable monster

It took two years to make, including fund raising and researching school life in Malaysia. The casting was done through an ad on social media during the pandemic, and while many girls auditioned, the lead actress (the charismatic Zafreen Zairizal) was the first one they saw. She turned out to be perfect for playing Zaffan. At a time when feminist ideas are infiltrating Asian societies, there is a timeliness to Tiger Stripes that will not go unnoticed. Such topics have always been close to Amanda’s heart as a scriptwriter and director. She is already working on her next project which will be tackling a similar subject, “I’m still obsessed with the female body experience” and she feels there is a lot more to explore on the theme. But she points out that these days more scripts are being offered to female directors, and would be happy to work on a film written by someone else.

Despite the warm critical reception everywhere, not all has been sunshine and rainbows. She has experienced her share of resistance from censors in Malaysia and recently posted an open letter on social media about her movie censorship in her home country. She remains adamant that no artist should succumb to self censoring, especially not in order to conform to the swings and vagaries of local censorship laws.

While she has no say over the age restrictions in its distribution, Amanda hopes teenage girls will get to see the movie. However, she feels it can connect with any age group. ”It’s really a universal theme about accepting and embracing the part of you that people are calling monstrous or ugly, and being given all that power by saying ‘ this is me!”. Spoiler alert! The last scene of Tiger Stripes is a celebration of self-acceptance which captures the message of the movie perfectly. Amanda says shooting that scene was so magical and joyous… it only required two to three takes, and the entire crew was moved to tears. I ask Amanda if she has any advice for aspiring female filmmakers:

Be true to yourself, be honest in your storytelling and always stand up for your message! Well, it seems to be working for her so far. She is getting ready for a possible Oscar Award nomination, as Tiger Stripes was chosen to be the official Malaysian Oscar entry. We hope that, despite its low marketing budget (which is currently being bootstrapped by prize money), Tiger Stripes will make the final shortlist. Regardless, this is an important film for everyone. Its empowering tale of Zaffan’s journey to self-acceptance is one that needs to be heard by every girl and young woman. Grrrrrowl!

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Judgement Day

Why we shouldn’t be scared of judging or being judged on social media

by Loulou Von Spiel

hese days, being judged seems to be the ultimate nightmare. You don’t believe me? Try posting an update on your social media profile including the words “I am judging you”. Grab a cup of tea and watch while your page comes alive with ugly red faced emojis, and you get unfollowed faster than you can say “cancel culture sucks!”

While happily spewing diatribes and opinions about everything and everyone else, your average social media addict can’t take the heat themselves. And let’s face it: we have all been there. Somebody should have warned us that in the jungle that is social media, judgement is unavoidable. While the word originally doesn’t equate to criticism, it is loaded with negative connotations, implying the person judging you is doing so from a position of superiority.

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But here’s the catch:

Why do you take judgement personally? If you value your own actions and opinions, and are confident enough to share them on social media, you must be convinced they have some value, so why does somebody else’s views end up making you feel so vulnerable?

Judgement is everywhere, yet paradoxically, accepted by no one. The current social media trend has now moved away from avoiding disagreement online for fear of causing offense, to supporting a chorus of popular one-sided views, resulting in discourse which may silence valid views and amplify harmful ones. There are many influencers whose whole success relies on stirring up controversy, who have capitalised on polarisation. I suspect what most of us are hoping for is validation. But why let a stranger’s remarks carry so much weight when they will likely be irredeemably shallow and uninformed? Even trolls, in their narcissistic attempt to create a response, are desperate to be acknowledged. Meanwhile, it is a disease of this century that nobody sees criticism as a road to improvement.

Hear me out: Being judged can be good for you.

View judgement as a form of feedback. It can make you consider you may not be as perfect as you think. It can be an opportunity for personal growth and gratitude. The person judging you could be right. Either that or they may be a toxic human, in which case, celebrate that they are not on your team On flip side of the coin, have you ever been accused of being judgemental? Isn’t it a painful indictment? Most of us would rather be tagged ignorant! It may be an insidious tactic to turn the tables on someone who may actually have a point. But, if the truth is too much to bear, the accusation of being judgemental will annihilate. If judgement is being thrown back at you, it doesn’t feel good, does it? In summary, instead of rejecting it, embrace judgement, take what it has to offer. Learn to stick to your guns and be strong in your values, yet remain insightful and practise the art of speaking fairly. And know when to apologise… but only if you mean it. While assertiveness is impressive, meanness is not. Feeling judged yet? |

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Dear Ceci, I just discovered my father is having an affair and I am very angry about this. Nevertheless, he treats me so well I find it hard to resist his kindness. I feel torn between my father and mother. How should I act towards my father, and should I reveal the affair to my mother? – Janet Dear Janet, this discovery must have been a big shock to you, and I am very sorry about what you have experienced. I can feel your father’s immense love for you through your words, and I believe he will remain the same no matter what happens between him and your mother. At the end of the day, he is always your father, and you are always his daughter, so it is not your fault to love him and be loved. On the other hand, your father’s affair poses a challenge to his relationship with your mother. Instead of revealing this affair directly to her, I suggest you find an appropriate time to talk with your father about what you saw, invite him to communicate with her, and seek help whenever possible. It is his responsibility to find a way out so nobody will suffer because of it.

Dear Ceci, I feel so stressed every time I do group work at school. I am so afraid of making mistakes and I don’t want to disappoint my teammates. I hate stress because it affects my performance badly. What should I do? – Lorraine Dear Lorraine, emotions help us communicate with ourselves or others and motivate us for action. Based on how you feel, it looks like you want to contribute, and you value your teammates highly - this indicates you are responsible and considerate. Furthermore, small doses of stress help us focus and improve our productivity. In this sense, it is healthy to feel some stress, but we need to regulate it, so it does not become too overwhelming. As our emotions are influenced by thoughts and actions, you can work on them as a start. For example, when you feel intensive stress, try to take a few deep breaths, or go for a walk. Sometimes, we feel

uncomfortable when we make mistakes because they reveal our vulnerabilities. Nonetheless, there is no growth without vulnerability, so every mistake can be seen as a chance to discover what we lack to help us grow. If we learn to change our perception, what we find stressful now may become easier to accept and overcome.

Dear Ceci, I am a 17-year-old, who was followed by a beautiful girl on Instagram. She messaged me and we developed a friendship. Soon she started sending me

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photos of herself; at first they were just selfies, face shots, and then they became more daring. Then she started demanding intimate photos of me. I’m not comfortable with doing this, but I don’t want to lose her friendship. How should I handle this? – Perplexed Dear Perplexed, what we upload to the internet remains online forever. Therefore, if it is something that you consider not appropriate for everyone to see, it is wise not to put it up in the first place. While your friend may not know the potential harm of uploading intimate photos, it will be helpful to explain the possible consequences to her, so she will understand your decision and be more careful about her privacy too. If this is a genuine friend, I believe she will appreciate your wisdom and decline her call for intimate photos. However, if she insists, you ought to protect yourself and draw a clear boundary in this relationship by telling her what you will and will not do. A true friend hopes for your best and respects your choices; one who fails to do so may not be such a good friend after all.

Do you have questions that you’re too embarrassed to ask? Is there a topic or story that you want to share but find it awkward to talk to others about? Ceci is here to discuss and try to answer all your questions about life, friendship, family, relationships, and growing up. She is the big sister that you can always ask questions to!

Cecilia Ao is a lifelong learner who enjoys exploring life through the lens of Psychology, History and Philosophy. She welcomes the silence of a starry night to write in her journal. She is always ready to listen, share stories, and offer her wise counsel to all comers! |

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my mental health by Amanda C Amanda is a poet and writer from Hong Kong. She loves writing poetry and songs in her free time. She grew up in India and often plays her green ukulele and writes in her spare time. For more of Amanda’s writing, check out

@skinandthoughts

I am a well deep and full of water that never runs dry every night I can still cry as if my body connects to an ocean I can still lie about how I am doing as if I could beat the toughest detector I can still try to roll out of bed in the morning as if I know what I am doing my mental health is not fine but it takes time to learn how to live a wonderful life

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IMTAC Issue No. 08