THE
LORNA JANE
FIT WOMAN’S SECRET
WHEN IT COMES TO SPORTS BRAS, EVERY WOMAN IS DIFFERENT• BUT THE SUPPORT SHE NEEDS IS NOT• Because our bras fit, you will feel better Because our bras support, you will move better And because our bras perform, you will perform better Discover the Lorna Jane difference and find your perfect fit instore & online today
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CONTENTS January
On the cover
28 Live your dreams in 2018 How to smash any goal 40 Unlock courage 7 hacks for a fearless you 48 Sculpt sexy abs Plus, Brooke Hogan’s hot-body secrets 58 3 moves to kickstart results 72 Feast on this! Hit the kitchen for summer’s must-try recipes 110 Get glowing Our expert guide to DIY facials 124 Less stress, more chill Beat busy today
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24 26 28 30 32 34 37
Quick hits The latest health news and trends at your fingertips Life in balance The Swedes say ‘lagom’ is the key to happiness Fit-girl hacks Four steps to keep your sneaks in perfect nick How to make any goal happen Slay your resolutions quicker than we can say “Happy New Year!” Life, sorted Organise your week like the girl boss we know you are Get fit quick Press fast-forward on your #fitgoals with these moves Refresher course Healthy eats to ring in the new year on a health high 5 ways to feel amazing Haven’t heard of the red triangle technique yet? Read this
ThinkFIT
40 Risky business How to put on your brave-girl pants in any sitch 43 Month of mantras Mini hits of inspo 44 What’s your #lifemotto? Lorna Jane on why “anything is possible”
BeFIT
48 Ab fab! Make Kayla jealous with this two-pronged tummy toning circuit 53 Gear up Buys to boost your #fitgoals 54 Bring on the body con Want to high-five your reflection in shop windows? Try these moves, pronto 58 Back to (gym) school Hone the basics to rev up your results 62 Beat the heat Science-backed solutions for running when it’s hot-as 64 Join the band This bit of kit may be teeny but you can expect big results
EatFIT
72 Going steady Michelle Bridges shares recipes from her latest book 80 Moroccan feast Spicy merguez eggs and other exotic eats for summer 84 Break free from food shame Banish the G-word from your plate
86 Go bananas It’s nanas all round for better energy, mood and sleep 88 Your summer menu made smarter Enjoy balmy days and nights without breaking up with your health goals 90 The sweetest thing Bite-sized bits of deliciousness your bod (and tastebuds) will thank you for
LookFIT
96 Sun daze Fit-girl looks you need in your life – and wardrobe 104 Face forward We’ve rounded up the hottest beauty updates you need to know about this year 108 Style files New pretty prods and fashion buys for your fitdrobe 110 Be your own facialist Make like a pro with these DIY beauty hacks
TravelFIT
114 2018 #travelgoals Meet the top seven vaycay trends set to take over your Insta feed in a big way 118 Kauai calling WF’s resident yogi Kate Kendall shows us around her fave Hawaiian island 121 On the move Inspo and gear for your next big trip
RelaxFIT
124 Hit the breaks You deserve some chill time. Find out how to fit it in 126 Tree change Head into your nearest forest for a nature date with loads of wellbeing benefits
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Every month 12 14
Ed’s letter As seen on Insta How you read WF plus inspo for your feed 16 Sign me up Our weekly newsletter is headed straight to your inbox 68 Subscribe Get WF and save! 122 Next month Mark it in your diary 130 The last word Save it to your phone or desktop
PRIVACY NOTICE This issue of Women’s Fitness is published by Citrus Media. Citrus Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed of other Citrus Media publications, products, services and events. Our Privacy Policy is located at citrusmedia.com.au/privacy. It also sets out how you can access or correct your personal information and lodge a complaint. Citrus Media may disclose your personal information off shore to joint venture partners, service providers and agents located throughout the world, including in New Zealand, USA, the Philippines and the European Union. In addition, this issue may contain Reader Off ers, being off ers, competitions or surveys. Reader Off ers may require you to provide personal information to enter or to take part. Personal information collected for Reader Off ers may be disclosed by us to service providers assisting Citrus Media in the conduct of the Reader Off er and to other organisations providing special prizes or off ers that are part of the Reader Off er. An opt-out choice is provided with a Reader Off er. Unless you exercise that opt-out choice, personal information collected for Reader Off ers may also be disclosed by us to other organisations for use by them to inform you about other products, services or events or to give to other organisations that may use this information for this purpose. If you require further information, please contact Privacy Officer either by email at privacyofficer@womensfi tness.com.au or mail at PO Box 20154, World Square NSW 2002.
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Photography Dave Wheeler Art direction Brooke Lyons Styling Jess Pecoraro Hair and make-up Sarah Damichi/DLM using Dermalogica and Oribe Model Brooke Hogan/Vivien’s Brooke wears Lorna Jane striped sports bra, $73.99, pink crop top, $69.99, and shorts, $65.99; By Charlotte earrings, $119, necklaces, from $139 each, and bracelets, from $119 each.
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LiveFIT
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Expert panel Meet the pros lending their expertise to our pages...
What’s your mantra for 2018?
Libby Babet personal trainer
EDITOR Penny Carroll
Kate Wood chiropractor
bufgirls.com
healthspaceclinics.com.au
Dr Claudia Lee general practitioner
Brad McIntosh physiotherapist
ART DIRECTOR Brooke Lyons
“Be bold”
DESIGNER Cynthia Lau
“#balance”
SUBEDITOR Rebecca Hanley FASHION EDITOR Jess Pecoraro
“Be outdoors more”
sydneyphysiosolutions.com.au
Caitlin Reid dietitian
Belinda Kirkpatrick naturopath
“Better an ‘oops’ than a ‘what if’”
BEAUTY WRITER Constantina Demos DIGITAL CONTENT MANAGER Odette Barry
“Stress less”
sydneyim.com.au
DIGITAL COORDINATOR Tess Mol
healthandthecity.com.au
belindakirkpatrick.com.au
Blake Worrall-Thompson PT and wellness coach
Kate Kendall yoga instructor
CONTRIBUTORS Lizza Gebilagin, Molly Gay, Carmel Sparke
“Speak up and be nicer to myself”
NATIONAL ADVERTISING MANAGER Carla D’Agrosa, 0415 096 252, carla@citrusmedia.com.au PRODUCTION MANAGER Ian Scott
“Stay healthy and happy”
blakeworrallthompson.com
activeyogi.com.au
Yolande Herring kinesiologist
Dr Lissa Johnson psychologist
PUBLISHER Steve Maidens
“Prog ress”
DIRECTOR Jim Flynn
liveinbalance.net.au
Want to get in touch with the team? mail@womensfitness.com.au
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PUBLISHED BY CITRUS MEDIA
Steph Prem Pilates instructor
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Bec Tippett reader ambassador @bectippett
Women’s Fitness is published by Citrus Media, Level 2, 59 Buckingham St, Surry Hills NSW 2010 under licence from Dennis Publishing Limited. All rights in the title of this magazine belong to Dennis Publishing Limited absolutely and the title of this magazine may not be reproduced, whether in whole or in part, without its prior written consent. Certain content used in this magazine belongs to Dennis Publishing Limited and is used under licence. © Citrus Media. All rights reserved. Printed by Bluestar Web, 83 Derby St, Silverwater NSW 2128. Distributed by Gordon and Gotch in Australia and New Zealand. Price in Australia $6.95; price in New Zealand $7.99 (inc GST). All prices quoted in Women’s Fitness include GST and are approximate and in Australian dollars unless otherwise stated. Citrus Media accepts no responsibility for damage or loss of material submitted for publication. Please keep duplicates of text and illustrative material. For all subscription enquiries, visit magshop.com.au; email magshop@magshop.com.au; or phone 13 61 16 between 8am and 6pm (AEDT) Monday to Friday. Correspondence should be addressed to: Magshop, GPO Box 4967, Sydney NSW 2001.
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PHOTOGRAPHY DAVE WHEELER; KIT HASELDEN HAIR AND MAKE-UP SARAH DAMICHI/DLM; JACLYN HNITKO/THE ARTIST GROUP
FINANCIAL CONTROLLER Stuart Harle
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Ed’s LETTER
Your time to shine HOW GOOD IS THAT SPARKLY NEW YEAR FEELING? A whole 12 months’ worth of possibilities, a blank canvas to write (or rewrite) our hopes and dreams for life. Psychologists call it the ‘fresh-start effect’ – natural transition points in time, like the start of a new season, a new week, and of course, a new year, give us a motivational boost to set and actually chase our goals. I love it because even though we all know it’s entirely imaginary – there is no magic reset button that makes January 1 any better than December 31 – somehow, that little flip of the calendar is enough to energise us into going back to the gym, setting our sights on a new job or vowing to meditate daily. It’s like the universe has given us permission to shrug off the mistakes and disappointments of the past and move forward with a positive heart. The best bit is, if half the year slips by before you’ve had a chance to make any real progress on your goals, you can call on the fresh-start effect whenever you need it. Every day is a new beginning, and it’s never too late to follow your dreams.
If you are setting some goals in 2018, you better turn straight to our New Year reboot special on page 28. We’ve quizzed the experts about how to make new habits stick, so you can give your dreams the best chance of coming true. There’s also a quickie workout to fire up your fitness, fresh recipes to reset your wellness and handy tools to keep you smiling all year. But if you need to get the inspiration flowing first, head to page 44, where Aussie activewear icon Lorna Jane Clarkson opens up about overcoming self-doubt and dreaming big. I’ll admit, I was girl-crushing pretty hard when I met Lorna at our fashion shoot for this issue. She is, after all, the hero who made it cool to wear yoga pants to brunch. And, in person, she’s just as inspiring as her now-global brand. While we waited for an early morning downpour to pass so we could get to work on our shoot (check out the thankfully sunny results on page 96), Lorna told me how much stronger she feels after going through a stormy 2017. “They say everything happens for you, not to you,” she said with a wry laugh. Her biggest
takeaway? To truly triumph in life, you need to “be your own guru” – instead of outsourcing your decisions, trust your intuition to steer you in the right direction. I couldn’t think of a more perfect mantra to guide you through 2018. Happy New Year!
Penny Carroll, Editor Follow me: penny.carroll Follow WF: womensfitnessmag
Behind the shoot
We braved rain then scorching heat to bring you this month’s fashion shoot in collaboration with Lorna Jane – here’s what went down behind the scenes…
When the rain hit pause on our shoot, we kept busy with selfies (featuring THE Lorna Jane Clarkson). 12
Sending peace to the weather gods (left) seemed to work! All smiles and sunshine by the time we wrapped (above). womensfitness.com.au
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PHOTOGRAPHY TRENT VAN DER JAGT
Those storm clouds tho…
VEGETARIAN FRIENDLY
ONLY 5 G OF C ARBS PER SERV ES
@crowdsourced
REAL INSPO
Health is not one size fits all – get inspired by actress @arielerinkaplan’s Insta feed full of body positive vibes.
GET CONNECTED Want to find like-minded fit-babes in your area? There have been a casual 232m #fitness pics posted to Instagram. Use #FitnessYourSuburb to find a new workout buddy.
AS SEEN ON
INSTA
Let’s hang out together!
Tag #womensfitnessmag and #WFloves to show us how you’re reading Women’s Fitness…
@melindasharpe11
@help_me.rhonda
GUT LOVIN’
This month we’re crushing on Alyse from @anappleaday_ nutrition. Get around her good-for-your-guts advice and recipes.
@thisdreamerslife
r tch up with the team and fo ca to ag sm es tn sfi en m Follow us @wo a feel-good feed every day – promise! And we’re pretty great at keeping promises… 14
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WINNING! Congrats, @thisdreamerslife, you’ve won a pack of Hardie Grant books, including Green Kitchen at Home, Pidapipo, The Art of Wellbeing and Bliss Bites, worth $129.97.
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GROUP THERAPY
LiveFIT
WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK
There are plenty of things in life that are better when friends are involved – and new research shows that exercise is one of them. A study published in The Journal of the American Osteopathic Association shows that people who work out in groups are significantly less stressed and enjoy better quality of life themselves, both emotionally and physically, when compared to people who exercise alone. Keen to get active with a crew to score these wellbeing benefits for yourself? Why not join that beach bootcamp or weekend hiking group you’ve listed at the top of your New Year’s resolutions. Because, as the research shows, you’ll be able to cross off ‘Stress less this year’, too.
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Quick
HITS Enjoy a healthy body and mind with the latest in good living
What kind of eater are you?
Your personality type affects how you approach healthy eating, according to the scientific folks at the CSIRO. They’ve identified five different personality types and the ways in which they consume food, because they reckon, “A greater focus on personality could make it easier for Australians to eat healthily.” So find out if you’re a… • SOCIALISER: If you’re hanging out
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with friends and family, you love to do it over food and drinks. • THINKER: Worry and stress tends to derail your healthy eating intentions. • CRAVER: You have intense food cravings and find it hard to stop eating. • FOODIE: Everything to do with food – the prep, the cooking and the eating – has you enamoured. • FREEWHEELER: Your spontaneity
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means you have trouble sticking to food plans and you tend to eat lots of takeout. The idea is that once you know your tendencies, you’ll be able to personalise a healthy eating plan that suits you. For example, Socialisers might need to consider replacing their dinner-anddrinks catch-ups with something a little healthier, like a yoga class and breakfast. Head to diettypes.com.au to do the test.
@womensfitnessau
LiveFIT
New year, new career? If you want evidence that the fitness industry is still booming, here it is: the latest census data shows there was a 27 per cent increase in fitness instructors in the five years since the last survey. If you’re looking to switch careers, and want a bit of an edge knowledge-wise, FIAFitnation’s (fiafitnation.com.au) certificate III and IV courses feature masterclasses with industry heavyweights, such as nutritionist and chef Teresa Cutter. Want some upskilling options outside the gym? If you like… ACROBATICS: You could teach wannabe backflippers circus skills with a Certificate IV in Circus Arts at the National Institute of Circus Arts Australia (nica.com.au). AFL: Develop your team-leader skills as a coach for youth and open-aged teams (aflcommunityclub.com.au). BOXING: Become a Boxing Australia Level 1 coach (boxing.org.au) so you can add fighting technique to your fitness classes.
Good bytes
Red wine vs vodka
Use these downloads to get prepped for an awesome year
Two of our go-to drinks went head-to-head in a recent study in the journal Circulation. Here’s how the health benefits stacked up…
Red wine: Helps relax blood vessels
Verdict: Scientists
say both help to reduce cardiovascular risk in different ways – only when consumed in moderation, of course. Winner!
TODOIST (free, iTunes and Google Play) Earn karma points for crossing things off your life’s to-do list.
Vodka: Promotes development of blood vessels
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CALM (free, iTunes and Google Play) Not only will you learn how to meditate, you’ll also be lulled to sleep with soothing bedtime stories.
FABULOUS (free, Google Play) If you’re serious about turning your New Year’s resolutions into everyday habits, this is the app that will help you do it.
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2MILLION
You drink whaaat?
TRY THIS…
Wattleseed chia pudding
Give your brekkie an Aussie spin by adding the native superfood wattleseed, which is high in protein and fibre. This sweet pud by dietitian Hayley Blienden (austsuperfoods.com.au) makes four delish serves. You’ll need… 2 cups almond milk (or milk of choice) cup chia seeds cup cacao powder 1 tbs The Australian Super Food Co Wattleseed 3 tbs maple syrup tsp of vanilla extract pinch of sea salt
The newest healthy drink trend comes by way of Miranda Kerr: warm water with prunes. The model mum drinks it first thing in the morning, because, “it’s a really great way to get your digestion moving”. Hmm. Studies also show prunes can help prevent type 2 diabetes, plus lower cholesterol and may even make you happier, thanks to the beta carotene content. To make it, boil one or two prunes in water, then drink it warm.
Whisk ingredients in a bowl to combine. Divide the mixture into four cups and place in the fridge overnight. Serve topped with chopped nuts or fresh fruit and shredded coconut.
The number of Aussies suffering from anxiety (this is double the amount of people who suffer from depression). 20
Write on
Bring in the new year with these cute journals
POSITIVE VIBES Kikki K 2018 A5 Weekly Diary: Sweet, $34.95, kikki-k.com
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SPARK IDEAS Do One Thing Every Day That Inspires You: A Creativity Journal, $22.99, booktopia.com.au @womensfitnessmag
@womensfitnessau
ROCK ON Limited Edition Rolling Stones Moleskine, $39.95, milligram.com
LiveFIT
Sticky songs
So you’ve got N.E.R.D’s Lemon bouncin' around in your head. And if it isn’t that song, it’s the last one that played in your morning spin class. English researchers at Durham University say that this ‘earworm’ happens to 90 per cent of us and the common traits of these sticky songs include a fast tempo, unexpected leaps and more repeated notes than you’d usually hear in a pop tune. In their study, Lady Gaga was the queen of sticky songs, with three of her singles in the top nine. Want to get a song out of your head? The researchers suggest: ■ Playing the song in its entirety ■ Distracting yourself with
another song, like a national anthem (seriously, they suggest God Save The Queen)
■ Don’t let it bother you. It’ll
disappear… eventually.
Your carb cravings, explained If you have a craving for pasta, rice and breads that can’t be curbed, you could be sensitive to the taste of carbs. This world-first discovery comes from Aussie scientists out of Deakin University who say that starchy carbs should be added to the list of basic tastes: salt, sweet, sour, bitter, umami and fat. Unlike people who have a sensitivity to fat and therefore eat less of it, unfortunately, it’s the opposite for those with a carb
sensitivity with the study showing that this was associated with wider waist measurements. “What that could mean is that individuals who are more sensitive to the ‘taste’ of carbohydrate also have some form of subconscious accelerator that increases carbohydrate or starchy food consumption,” lead researcher Professor Russell Keast says. “But we need to do much more research to identify the reason why.”
Switch off
We know, it’s easy to binge-watch episode after episode on Netflix (how about the glorious ’80s leotards and wrestling skills of the women in GLOW, huh?), but here’s a reason to space out your viewing intake. Not only will you have nothing else to watch as you’ll finish an entire season in a weekend (okay, you could always move on to Master of None), but a new study shows that the more TV you watch, the higher your risk of inflammatory-related death. The study published in the journal Medicine & Science in Sports & Exercise showed that watching more than four hours of TV a day had twice the mortality risk of watching two hours a day. On the plus side, cutting your Netflix hours means you’ll have more time to do other things, like actually chill.
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LiveFIT
Fit diary
Culture club
Sign up, show up and sweat it out at these fun events
SCROLL TO:
@nourishandeat You can still be healthy and #embracethesquish just like Gina Susanna. She openly posts about body positivity after suffering from an eating disorder.
ADD TO SHELF:
Worlds of You by Beau Taplin (Hardie Grant, $24.99) Melbourne-based Insta poet @beautaplin will melt your heart with verses like this one: “There are worlds in you, and I have fallen in love with every one.”
PRESS PLAY:
Blogilates apartment-friendly workouts Check out Cassey Ho’s popular YouTube channel Blogilates for her exercise sequences that fit niftily in small spaces.
Australia Day Ultra, WA 20 January
ROC Race, NSW 10 February
Set your alarm for 11pm because this 100km ultra marathon around Leschenault Peninsula begins at midnight. The 25km race takes off at the more reasonable hour of 6am. australiadayultra.com
During the 5km game-show-inspired ROC (aka Ridiculous Obstacle Challenge) race, you’ll take on the Wrecking Ball then slide down the finish line (literally) on a four-story waterslide. rocrace.com.au
Queensland Tri Series, Qld 11 February
Paddy Pallin Adventure Series, NSW 17 February
TREAT YOUR EARS:
12 reps
Round Six of the triathlon series takes place on the Sunshine Coast. The Sprint consists of a 750m swim, 20km cycle and a 5km run. qldtriseries.com.au
This course features a 15-25km mountain bike ride, 5-10km trail run and 2-4km kayak. paddypallinadventure.com.au
Spartan Race, Vic 24 February
ObstaSplash, Tas 24-25 February
That’s the maximum
number of reps Victoria’s Secret models do in each set as part of their strength training to create that long, lean look, according to celebrity trainer Michael Blauner. He says higher reps and lighter weights, plus bodyweight exercises, are key if you want to be #joja strong. 22
This year’s 13km super and 7km sprint in Melbourne returns to Lake Dewar to test your fitness with lots of hills, water and mud. spartanrace.com.au
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For a fun way to ease into the 2018 fitness events calendar, this 4km course sees you climb, balance and dance your way over inflatable obstacles. obstasplash.com @womensfitnessau
COMPILED BY LIZZA GEBILAGIN PHOTOGRAPHY LEANNE HANDRECK PHOTOGRAPHY, THINKSTOCK
The Side Hustle Show Make 2018 the year you decide to look after your financial fitness by making extra coin on the side. Yes, please!
Life in BALANCE The secret to contentment? Don’t let the scales tip too far either way
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LiveFIT YOUR HOME DECOR MIGHT BE MINIMAL AND YOUR OUTFITS SO EXTRA, but when it comes to living your best life, it looks like Goldilocks was on the money all along. Lagom, a Scandinavian concept that roughly translates to ‘just right’, is having a moment, and experts say it could be the key to contentment. It’s Sweden’s answer to the Danish hygge phenomenon, but lagom isn’t so much about indulgence and comfort as it is about moderation and balance. As Anna Brones, author of Live Lagom: Balanced Living, The Swedish Way (Ebury Press, $24.99) puts it, lagom is “not too much, not too little… just something in the middle, the moderate choice between two extremes.” Of course, the idea of striving for a balanced life isn’t exclusively Swedish – Buddhists have understood the importance of ‘the middle way’ for centuries. But for Swedes, the concept runs deep – in fact, lagom is firmly rooted in the national psyche, influencing everything from food to fashion, behaviour, design and even community ethos. And, considering that the country is listed as one of the 10 happiest nations in the world, it’s worth exploring how living with lagom can help you be healthier and happier, too.
FIND ACCEPTANCE
Imagine how it would feel to wake each morning feeling deeply rested, at peace with yourself and quietly confident you can meet the day’s challenges with grace. The lagom concept says that bringing more balance to your life – from how you spend your free time to the clothes you wear, the food you eat and even how you deal with a difficult colleague – not only reduces stress, but has the potential to make you more productive too. And living with a balanced attitude can up contentment and self-acceptance, enhance relationships and job satisfaction, improve decision-making, aid work/life balance and, ultimately, bring you closer to the life you want to be living.
WORDS EVE BOGGENPOEL PHOTOGRAPHY THINKSTOCK
How to live with lagom Eat slowly To avoid overeating, aim to eat what’s on your plate till you’re 80 per cent full and make an effort to s-l-o-w-l-y chew every mouthful.
Recharge Take time out after each workday to rest and recharge. It can be as simple as doing some gentle yoga or catching up with friends. womensfitness.com.au
Make do Instead of shopping for a new outfit for that upcoming wedding, challenge yourself to find a fresh way to style an old favourite.
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For Brones, the key to finding the right balance begins with self-acceptance. Rather than believing the path to success lies in reaching your ideal weight, getting your dream job or finding your life partner, the lagom philosophy involves embracing where your life is at right now. “Instead of perfection, a lagom lifestyle is about being ‘good enough’,” says Brones. But that doesn’t mean giving up on your dreams and settling for second best. Rather, it asks you to rethink external values in order to reassess what has meaning for you. “If we’re able to identify what our true goals are – ones that we define, not the ones that society defines – then we’re better able to lead a life that’s successful on our own terms.”
LESS IS MORE
Once you’ve reconnected to your core values, it’s time to expand that awareness into all aspects of your experience, says Brones. “Start removing all of the nonessential items in your life, both physically and emotionally,” she suggests. Whether it’s unworn clothing, unwanted gifts or unused kitchen gadgets, clearing your space of things you no longer need refreshes the energy in your home and creates space for you to enjoy and feel nourished by possessions you love. The same principles apply to the people you spend time with. If someone doesn’t add to your life, while you may not want to drop the connection altogether, it might be worth now asking yourself what kind of experiences you’re choosing for yourself by continuing to spend time with them, and opting to step back a little. By giving more attention to what and who is in your life, you give yourself the space to “begin to find a constant happiness with who you are, not who you hope to become,” Brones says. Take the same approach to your to-do list – do less of the things that bring you down or leave you exhausted, and make more room in your schedule for the tasks and dates that light you up and leave your soul feeling enriched. After this, the rest is really quite simple. Whether it’s opting to say no to that extra serve of cake, stepping back from excessive training or avoiding working too hard or playing too hard – choosing the ‘middle way’ and creating more space in your day, week or year will help you feel more centred and content in each moment. So next time the pressure’s building, pause for five minutes and breathe, be grateful for what you have, go ahead and book that weekend away – but most of all, remember that you’re enough as you are. @womensfitnessau
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LiveFIT
Fit-girl hacks HOW TO KEEP YOUR KICKS FRESH SO, AFTER A LONG AND DIFFICULT QUEST that took you through every shopping mall in the land, you finally found your perfect sneakers. It makes sense then to treat those sweet, comfy and high-tech soles to some TLC on the reg. Maintaining the condition of your shoes is simple, and taking care of your trainers will keep them performing as well as you do. Follow these simple tips to keep your beloved kicks in top nick this year. STEP 1 Before stepping foot out of the house in those box-fresh sneaks, spray them with a waterproof sealant, like Scotchguard. Protective sprays create a durable barrier that repels dirt and grime, without altering the shoe’s material.
With constant wear, your shoes’ soles will decompress and flatten. To keep the cushioning responsive, it’s a good idea to rotate your pairs so you aren’t wearing the same shoes every day. Permission to buy more shoes = g ranted!
WORDS MOLLY GAY PHOTOGRAPHY THINKSTOCK
STEP 2 During the day, keep white and leather sneakers out of direct sunlight as it may cause yellowing or cracking. When storing them, stuff the toe area with newspaper, and the rest of the shoe with deodorising balls or dryer fabric sheets. This will help them keep their shape, as well as absorb moisture and odour. STEP 3 Avoid throwing your precious shoes in the washer and dryer to clean them. The water and change of temperature can cause the materials to change shape and crack – disaster! Try hand-washing your uppers (that’s the fabric part of the shoes) with a toothbrush and colour-safe detergent or a special shoe cleaner instead. STEP 4 Superficial marks are an easy fix. Clean spots and smudges with a cleaning sponge, wipe or toothbrush dipped in distilled vinegar. However, if the spots won’t budge, the fabric is sagging, and you’re not getting enough support from the cushioning, it may be time to replace your ol’ faithfuls. Happy training! 26
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Sydney attracts one of the world’s most spectacular line-ups of musical productions, high adrenalin sports, exciting cultural experiences and artistic collaborations.
SYDNEY INTERNATIONAL ART SERIES – PIPILOTTI RIST: SIP MY OCEAN 1 November 2017 – 18 February 2018 Be immersed in light, video and sound as you explore installations and artworks, both expansive and intimate. Museum of Contemporary Art
SYDNEY INTERNATIONAL ART SERIES - REMBRANDT AND THE DUTCH GOLDEN AGE: MASTERPIECES FROM THE RIJKSMUSEUM 11 November 2017 – 18 February 2018 See outstanding works of art by the greatest Dutch painters of the 17th Century. Art Gallery of NSW
MAMMOTHS – GIANTS OF THE ICE AGE 18 November 2017 – 13 May 2018 Explore the ice age and learn the story of Lyuba, a 40,000 year-old preserved baby mammoth. Australian Museum, Sydney
HANDA OPERA ON SYDNEY HARBOUR – LA BOHÈME 23 March – 22 April 2018 Experience the romance of the original Bohemian love story on the magnificent floating harbour stage. Fleet Steps, Mrs Macquaries Point
If it’s on in Sydney, it’s on sydney.com Please note that events are subject to change or cancellation (check relevant website for further details prior to the event). Destination NSW acknowledges and appreciates all photographic images supplied by each event owner for use in this advertisement. Image credit: Jan Davidsz de Heem, Still life with flowers in a glass vase 1665–70 (detail) Rijksmuseum, Amsterdam. On loan from the City of Amsterdam (A van der Hoop Bequest) SK-C-214
NEW YEAR REBOOT
NEW YEAR REBOOT
HOW TO MAKE ANY GOAL HAPPEN Buh-bye, short-lived resolutions, hello long-lasting changes! Use our expert advice to win at life in 2018
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THERE’S NOTHING LIKE THAT NEW YEAR FEELING, full of untapped opportunities and fresh adventures – but hands up if you often feel a slight sense of dread mixed in with the anticipation? You can’t help but think back on all those promises you made to yourself last New Year’s Eve – stop eating so much chocolate, cut back on social media, get to the gym three times a week – and your stomach sinks as you realise that you haven’t managed to make any of them stick. Well, that was last year. This time round, you’ll approach your goals with a solid plan based on advice from leading experts in habit formation and behaviour change. Welcome to your life, made better!
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NEW YEAR REBOOT HIT REPEAT Whether your goal is to pound the
pavement on the regular or pack a healthy lunch for work every day, forming a new habit requires repeating the behaviour until it becomes as automatic as fastening your seatbelt when you get in the car. “A simple behaviour can become habitual fairly quickly,” says Barbara Mullan, an associate professor at Curtin University who specialises in habit formation. “It’s all about making it part of your routine – the more you do it, the easier it becomes. And while a more complex behaviour can require a lot of planning to get into the routine, it works in the same way [through repetition].” Just don’t expect to become a #fitgirl overnight. Researchers at University College London found that it takes an average of 66 days for a habit to form, with some participants needing only 18 days and others requiring up to 254 days. Before you throw in the gym towel, take heart in the finding that simple reminders can help you turn behaviours into habits. Mullan and her colleagues have discovered that a cue such as a poster or a phone screensaver was enough to prompt adults who were trying to increase their fruit and vegetable consumption to eat those foods.
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY THINKSTOCK
SWAP BAD FOR GOOD
Fatboy Slim was onto something when he sang, “Eat, sleep, rave, repeat.” Bad habits are also formed through repetition, and they eventually become ingrained in our brains via a mechanism known as the habit loop. A habit loop is made up of three stages: cue, routine and reward. When you’ve had a stressful day at work (cue), you pour yourself a glass of wine (routine) and feel more relaxed (reward). When you don’t feel like working (cue), you check Insta (routine) and forget about that looming deadline (reward). The first step in breaking the powerful habit loop is to identify your cues, routines and rewards. Over the course of a week, take notes in a journal each time you engage in your habit. Write down the time of day, what happened and how you felt just before you engaged in the habitual behaviour, and how the reward made you feel. At the end of the week, read over your observations to gain a clearer picture of your triggers and patterns. Now it’s time to create an ‘if-then’ plan that’s in line with your goals. Say you want to stop having a cheeky wine to relax when
NEW YEAR REBOOT
“A simple behaviour can become a habit fairly quickly. It’s all about making it a part of your routine” you’re wound up. Your ‘if-then’ plan can be, ‘If I feel like having a glass of wine, then I’ll have a peppermint tea instead.’ If you use social media as a procrastination tool, you could say, ‘If I have an important deadline, then I’ll turn off my phone.’ While the ‘if-then’ strategy has proven to be very effective in a range of studies, Mullan notes it’s not foolproof. “On a Friday night, a glass of water isn’t going to do it if you want a glass of wine,” she says. “In those instances, you’re probably better off disrupting your routine for a while until you get out of the habit.” So, until you feel like your habit loop has been significantly weakened, opt for a more drastic ‘if-then’ plan that shakes up your routine. Try, ‘If I’m having a hard day at work, then I’ll go straight to the gym when I clock off rather than going home and having a drink.’ Or, ‘If I need to focus on work, then I’ll go to the meeting room and leave my phone at my desk.’
EMPLOY MINDFULNESS
You’ve probably heard that mindfulness – or paying attention to the present moment – can help you reduce stress and anxiety. But did you know that it can help you break bad habits too? “Mindfulness can help with habits such as stress-eating and smoking,” says Dr Judson Brewer, Director of Research at the University of Massachusetts Medical School’s Center for Mindfulness. “If you eat four cupcakes every time you’re stressed, it might make you feel a bit better so you keep habitually doing that. But if you start paying attention while you’re eating those cupcakes, and you get curious about what they feel like in your body, you realise, ‘Oh, that’s a gut bomb and I don’t feel good.’ The same thing happens when I ask smokers to tell me what their cigarettes taste like. They realise they don’t taste very good, so the reward isn’t so rewarding anymore and they’re suddenly motivated to quit.” Don’t trust yourself to be mindful next time you’re faced with a tub of ice cream? No worries – there are apps for that. “We’ve developed apps that train people in understanding their minds and using mindfulness to hack the system,” says Brewer. “We have one for smoking
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(cravingtoquit.com), one for stress eating (goeatrightnow.com) and one for anxiety (unwindinganxiety.com). We’ve had a 40 per cent reduction in craving-related eating in one of our studies and we’ve had people riding out full-blown panic attacks. Mindfulness really works.”
OUTSOURCE SUPPORT
Accountability is essential when you’re trying to break a bad habit or create a new one, so find a group that will support you in moments of weakness, give you a gentle kick when you’re slacking off, pick you up when you fall and celebrate your victories with you. Whether it’s an online fitness community such as Fitocracy that helps you stay motivated through your squat challenge, a Facebook group for sugar quitters or a running group that meets once a week, the important thing is that they always have your back. Stating your goals on social media can also help you remain accountable – as long as your social media connections are supportive. If you think your high school friends or your co-workers just won’t get it, you might want to restrict your posts to closed groups of like-minded people.
CALL ON THE EXPERTS
If you’ve repeatedly tried to break a habit and it’s causing you significant distress, a psychologist can help you unearth the deeper psychological issues behind them and help change your thought patterns through cognitive behavioural therapy. Mental health professionals who offer mindfulness training are less common, but the Australian Psychological Society can help you find one in your area. Alternative approaches such as hypnotherapy can also be effective. “Hypnotherapy has a very high success rate in helping people break habits,” says Andrew Johnson (withandrewjohnson. com), a relaxation and coping skills coach. “It makes the habitual behaviour more conscious, and at the same time focuses the mind on the positive benefits of breaking the habit. When the behaviour changes, it seems natural and thus has a long-lasting, if not permanent, effect.” @womensfitnessau
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NEW YEAR REBOOT
NEW YEAR REBOOT
, D E F I E LSORT IF YOU’VE EVER DREAMED OF BEING THAT PERSON with the perfect bullet journal who’s always on time for appointments, gets their workout done first thing and never forgets to pick up the milk, this is your year to make it happen. To help out, we’ve teamed up with entrepreneur and organisation kween Lorraine Murphy to share practical tools for managing your life, so you can focus on living it. Because we can’t all enjoy the benefits of a personal assistant to slay our life admin for us, dammit.
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HOW TO PLAN YOUR WEEK
Setting aside a period of time specially designated to map out your week ahead is one of the quickest ways to get on top of the crazy-busyness that is most of our lives. Research has shown that for every one minute you spend planning, you get 10 minutes back in execution. So, for example, if you spend 10 minutes planning a task, you’ll save one hour and 40 minutes in performing that task. This is why planning your week is so critical, as by investing some time upfront to consider everything you need to do, you shave hours – literally – off the time taken to actually do all of those things.
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STEP 1: REVIEW
Go through everything that’s in your calendar and ask yourself three questions: 1. Do I need to do this? I’ve found that quite often I’ll book something in weeks in advance, like a meeting, but by the time the meeting rolls around, it’s not actually required anymore. I might be able to deal with it via a phone call or email – quite often buying myself back the hour I had committed to the meeting, plus travel time. 2. Do I want to do this? We say yes to an awful lot of commitments that, actually, we don’t really want to keep. Make a conscious effort to only commit to things you really want to do because, well, life is too short to spend hours doing stuff you don’t enjoy. @womensfitnessau
PHOTOGRAPHY THINKSTOCK
Entreprene
riously organised se u o y t e g to e Murphy is here in a rr o L r o th u a u r a nd
NEW YEAR REBOOT
NEW YEAR REBOOT
STEP 3: LOCK IT IN
Now book in your non-negotiables. These are the tasks, meetings or commitments that absolutely must happen in your week. You’ll likely find that your non-negotiables align with the areas of your life where you have high standards. The idea behind scheduling your non-negotiables is that if they’re in the diary, they need to happen. They could include exercise, quality time with friends and family or a Sunday walk.
STEP 4: BALANCE IT
It’s important to check off your week against your life priorities. You may find it useful to look at your week against your key life areas as you find your stride with your weekly planning session. You won’t get the balance right every week; however it may be a red flag if you have ‘Relationships with family and friends’ as a top priority, yet you’re not getting any time with them over the next week. If this becomes a consistent theme, then it would be a good idea to revisit how you’re planning your weeks.
STEP 5: ADD A BUFFER
“For Urgent things will always drop into our calendars, which is every one why it makes me very nervous when my week minute you ahead is already booked spend planning, out – and it’s only Saturday. That’s why it’s you get 10 key to factor in some white space, or buffer time, when minutes you’re planning your week. Best-case scenario, you don’t back” need it and you have an extra few 3. Does this need to be done this week? If your week coming up is already looking out of control and looking at your diary is making you break out a sweat, get your Subtraction Hat on and cancel or move a few non-urgent commitments out of the next seven days.
hours of productivity up your sleeve. Worst-case scenario, the buffer time gets eaten up with something urgent – if this happens, it’s not consuming time that was scheduled elsewhere. I make it my mission to ensure there is at least two hours of buffer time available every day – any less and I know the week coming up will be more stressful than it needs to be.
STEP 2: RESCHEDULE Your next job is to reschedule anything that needs to be moved. If you plan out your week ahead and know that you’ll need to move something, email, text or call to reschedule it right away as part of your planning session. This gives other people the opportunity to book something else into that time – plus it’s one less thing for your to-do list on Monday morning!
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This is an edited extract from Get Remarkably Organised by Lorraine Murphy (Hachette Australia, $29.99, on sale Jan 11).
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Fast chaos fixes IF YOU’RE OVERWHELMED… TRY TIDYING
It might sound counter-intuitive to spend 10 minutes tidying up when your to-do list is packed, but we reclaim a sense of control over our surroundings, and thus, our mental state. It also creates ‘white space’ – sorting through tangible items helps us to sort through our thoughts as well. Let’s call it therapeutic tidying!
IF LITTLE JOBS ARE PILING UP… TRY AN ADMIN POWER HOUR
Allocating one hour to dealing with life admin gives you enough time to (hopefully) tick two or three items off. Commit to dealing with your admin for an hour and start with the most urgent one first. When the hour is up, cross off the things you’ve managed to do, and when your next Power Hour rolls around, pick up where you left off.
IF YOU’RE BOGGED DOWN IN DETAIL… TRY ‘SATISFICING’
Satisficing means getting tasks completed, but not perfect. Because as you know, perfection doesn’t exist! There comes a point in every task where the amount of time we continue to put into it begins to have less of a return. If tasks are taking you a whooooole lot longer than you expected, ask yourself honestly if you’re being a perfectionist. The most valuable time you can spend on a task is the first chunk of time, after that the return for your investment of minutes and hours gradually declines.
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NEW YEAR REBOOT
NEW YEAR REBOOT
GET FIT QUICK This speedy workout will get your year off to an amazing start
IF FITTING MORE FITNESS INTO YOUR LIFE is your top priority for 2018, make this fast sesh your new BFF. It’ll work your whole body in 15 minutes flat, and because it’s a high-intensity routine, it’ll keep your metabolism revving way after the cool-down, too. Squeeze it into your schedule two to three times a week for results. HOW TO DO IT: Spend 30 seconds on each move in the lower-body circuit, back-toback with no rest. Take a 30-second break; repeat twice. Rest for one minute then follow the same format for the upper-body circuit. YOU’LL NEED: Step, kettlebell, 2 x dumbbells
L OW E R BODY
1 KETTLEBELL SWING GREAT FOR: BOTTOM, THIGHS, BACK, CORE Technique ■ Hold a kettlebell by the handle with both hands. With knees bent and back flat, hinge at the hips to drive the kettlebell backwards through your legs. ■ As the kettlebell starts to come forwards, squeeze your glutes and extend your hips and knees to drive the bell up to eye level. ■ Hinge at your hips and soften your knees to allow the kettlebell to swing back; repeat.
2 JUMPING LUNGE
GREAT FOR: BOTTOM, THIGHS Technique ■ Start with one leg a large step in front of the other, both knees bent to 90 degrees and your back knee just above the floor. ■ Jump up as high as you can, switching your legs mid-air so that your opposite leg is in front. ■ Land softly, lowering both knees to 90 degrees again. Go straight into another rep. ■ Switch legs mid-air with each rep.
3 BOX JUMP
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Stand with a box or step in front of you. ■ Load up by half-squatting, then jump up onto the box and land softly. ■ Stand up straight, then step back to the start and repeat.
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NEW YEAR REBOOT
NEW YEAR REBOOT If your back is arching too much, use lig hter weig hts
U P PE R BODY
1 PUSH-UP
GREAT FOR: CHEST, REAR UPPER ARMS, CORE Technique ensuring that you keep your ■ Start in plank position on body in a straight line your hands. throughout. ■ Bend your arms to lower ■ Push back up to the start your chest slowly to the floor, and repeat.
2 RENEGADE ROW
Search for womensfitnessau on Spotify to get this workout’s matching playlist!
GREAT FOR: UPPER BACK, ARMS, CORE Technique straight line and your hips ■ Start in a straight-arm plank square, row one dumbbell position with each hand up to your side. ■ Lower the dumbbell back holding a dumbbell, wrists to the start and repeat this straight and knuckles facing move on the opposite arm downwards. ■ Keeping your body in a for the next rep.
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD
CURL AND 3 PRESS
GREAT FOR: ARMS, SHOULDERS Technique ■ Hold a dumbbell in each hand by your sides. ■ Keeping your upper arms close to your body, curl the dumbbells up to your shoulders. ■ Extend your arms to push them up towards the ceiling, rotating them outwards as you do so. ■ Reverse the movement to lower back to the start and repeat.
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NEW YEAR REBOOT
NEW YEAR REBOOT
Refresher COURSES Recalibrate your wellness with these healthy meals
BREAKFAST: GREEN FRITTATA SERVES 4
V
GF
1 small head broccoli, cut into mini florets 200g green beans, cut into 1cm pieces 200g baby spinach, roughly chopped 2 tsp butter brown onion, sliced 3 cloves garlic, minced 2 fresh jalapeños, finely sliced (optional) 12 eggs 1 bunch coriander, roughly chopped (leaf and stem) salt and pepper 1 tbs grated parmesan or crumbled feta (optional)
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1 Preheat oven to 180°C. 2 Cook broccoli and beans in a steamer or lightly boil in shallow pot of water for 3-4 minutes or until soft. Remove from the heat, put spinach on top, cover and leave for a further 3 minutes to steam the spinach. Drain well. 3 Heat butter in a medium-sized ovenproof frying pan (28-30cm diameter) and sauté onion, garlic and jalapeños for 2 minutes until slightly softened. Add the broccoli, beans, spinach and stir. 4 In a separate large bowl, whisk the eggs, add coriander, season generously
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with salt and pepper, then pour into the pan over the vegetable mixture. Leave on heat for 2-3 minutes to allow the bottom to set. Once the mixture is partially cooked and still slightly liquid on top, take off the heat and sprinkle parmesan or feta over the top of the frittata, if using. 5 Place in the oven for approximately 10 minutes until browned on top and just cooked through. 6 To remove frittata from the pan, allow to cool slightly then slide a wide spatula underneath and slip the frittata onto a plate. Cut into wedges to serve.
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NEW YEAR REBOOT
NEW YEAR REBOOT
LUNCH: RAINBOW BOWL SERVES 1
V
GF
All roughly chopped: spinach leaves, cooked broccoli, beans, tomatoes, yellow capsicum, roasted beetroot, avocado seaweed (arame or wakame) fresh herbs (coriander, mint, parsley) red onion 1 handful roasted almonds or sunflower seeds grilled halloumi
tamari sesame oil apple cider vinegar lemon chilli sauce 1 Take a large bowl and start with your base. Get your greens in there: spinach leaves, pre-cooked broccoli or beans. 2 Cover the green with other colours: red
tomatoes, yellow capsicums, roasted beetroot, avocado. Add any fresh herbs you have, like coriander and mint, then a few slices of red onion. Place some roasted almonds or sunflower seeds on top to serve, with the grilled halloumi. 3 Drizzle the whole lot with a splash of tamari, sesame oil, apple cider vinegar or lemon juice and maybe your favourite chilli sauce on the side. Voilà!
SO, YOU’VE BEEN ENJOYING ALL THE FESTIVE SEASON HAS TO OFFER, and now you’re ready to get back to #health. Sounds like you might need The 7-Day Quickie. This program, created by model-turned-PT Tegan Haining, is a week-long blitz designed to help you press refresh on your wellbeing. “The Quickie helps you find your motivation,” Haining says. “After you’ve taken this non-intimidating first step, you’re more likely to keep going with your own fitness goals… 'cause anyone can do seven days.” The plan brings together workouts, fresh menu updates, sleep tips and new healthy habits to kickstart you on the path to feeling fantastic. It might only be seven days, but Haining reckons that less is more when it comes to healthy goals. “Too often, we like to try to do everything all at the same time. We try to get up early and work out, have eggs for breakfast, cut out coffee and sugar and alcohol and carbs – it can all be too much to maintain from day one,” she explains. “Instead, I recommend choosing three things each week to implement. This might be as simple as laying out your gym outfit before bed, making your lunch for the next day or scheduling your fitness sessions for the week. Once you’re doing these things easily as part of your routine, you’re ready for your next lot.” Here, we’re dishing up three recipes from The 7-Day Quickie to help you reset your diet, fuel your body for fitness and encourage better sleep. Try adding them to your menu over a day or a week, and serve with this simple clean-eating advice from Haining: “If you can’t make it in your own kitchen, don’t eat it.”
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NEW YEAR REBOOT
NEW YEAR REBOOT
For more delish recipes and the full Quickie program, pick up a copy of The 7-Day Quickie by Tegan Haining (Penguin, $29.99).
must be Steak is somet hing that ur time cook ed well, so take yo meat the with this and give that love it de serves.
DINNER: THE PERFECT STEAK SERVES 2
DF GF
2 steaks (sirloin or flat iron) salt and pepper 1 tbs coconut oil 1 clove garlic, peeled and crushed 1 small handful coriander, chopped 1 small handful mint, chopped 1 tsp lemon zest olive oil 1 Make sure the steaks are at room temperature before you begin.
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2 Season steaks with salt and pepper directly before cooking. 3 Heat a heavy-based frying pan on a medium to high heat, add coconut oil and garlic, cook until golden. Remove the garlic from the pan and discard. 4 Fry steaks, remembering to turn every minute until cooked. (Cooking time will vary depending on the size of the steaks: for a 2cm-thick piece of steak, fry for 2-3 minutes each side for rare, 4 minutes
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each side for medium, and 5-6 minutes each side for well done). 5 Remove from pan and rest for at least 2 minutes before cutting. 6 Meanwhile, combine coriander and mint with lemon zest. 7 Pour olive oil over herb and lemon mix. Coat steak in oil and herb mix, then slice into thin strips. Serve the steak with steamed greens such as asparagus or broccolini on the side.
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NEW YEAR REBOOT
NEW YEAR REBOOT
5 WAYS TO FEEL AMAZING Add these mood-boosting life hacks to your New Year toolkit
WORDS EVE BOGGENPOEL PHOTOGRAPHY THINKSTOCK
TO GET HAPPY…
TO BUST STRESS…
Try the smile technique: If you’d like to feel amazing more of the time, the answer is surprisingly simple – just smile more. Whether you’re cleaning your teeth, walking round the supermarket or facing your biggest fear, smiling makes you feel better. Plus, it helps you become more solution-focused. Why it works: Research shows smiling reduces your body’s stress response, whether or not you feel happy. One study even found that people who smile when stressed have lower a heart rate than those who don’t smile.
Try the red triangle technique: Under pressure? Take a few moments to visualise a red triangle in your mind, then imagine placing your fears and negative thoughts inside it. Visualise the triangle shrinking until it’s just a tiny speck of dust. Finally, take a deep breath in and, on a long exhale, imagine blowing the speck of dust away. Why it works: When you’re anxious, it’s hard to think creatively about problems. Taking the emotional charge out of negative thoughts allows new solutions in.
TO UP CONFIDENCE…
Try the chocolate brownie technique: Eaten warm, a brownie is soft, light and comforting – take it straight from the fridge and it’s cold, solid and hard to digest. Bottom line? You’re eating the same thing but the experience is totally different. When you need to talk to a friend or colleague about a difficult subject, think
Try the kickboxing technique: Want to feel invincible? Harness the energy of a kickboxer. Begin in a wide-legged stance, one foot in front of the other, and throw punches in a one-two formation. Then, kick your back leg forward and up, and lower back into a wide-legged squat, as you say, “I can do this” or, “I am doing this”. Why it works: This pose releases moodboosting endorphins and uses your body’s muscle memory patterns to train you to believe in yourself.
TO STRENGTHEN FRIENDSHIPS…
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of a chocolate brownie. Choose your words and tone of voice to bring out the softness in them, rather than a cold, brittle response. Why it works: Employing compassionate communication prevents people becoming defensive, so you can both be more honest without hurting each other’s feelings.
TO FIND INNER PEACE…
Try the wave technique: Imagine you’re standing on a beautiful beach, at the water’s edge. Tune in to the rhythm of the waves, feeling how they gently tumble towards you, before softly drifting away. Observe how each wave is different – some come cascading down, while others wash gently into the shore. Why it works: Every wave is fluid, the same way each day is fluid. Flowing with what comes and goes in your life allows you to be open to new opportunities and let go of what doesn’t serve you.
eel Amazing by F d an p ra C e th t u C These tips are from Ailsa Frank (Hay House, $18.99). Read it for more! womensfitnessaustralia
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ThinkFIT SUMMER SADS
While many of us dream of having a never-ending summer, for others, the hot weather can lead to the onset of seasonal affective disorder (SAD). You’ve probably heard this term thrown around in winter, as SAD is a type of depression that’s more common during the colder months. But experts say it can also be brought on by excessive heat, disrupted sleep due to lighter days, polleninduced allergies, magnified body-image issues and holiday envy. One way to help prevent depression is by exercising – with new research headed by the University of New South Wales showing that just one hour a week can be enough. You can also manage summertime blues by…
WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK
1 Keeping your bedroom cool and dark to help you get to sleep. 2 Not packing your calendar with too many events – allow yourself some recharge time, too. 3 Practising a full-body relaxation meditation.
NEED HELP? If you or anyone you know is suff ering from depression, contac t Beyond Blue on 130 0 22 46 36.
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y k s i R business Rock climbing. Paragliding. Skydiving. Do you have the guts for daredevil feats? Sarah Ivory uncovers the science behind risk-taking to find the keys to bravery
I LIKE SPORTS. A LOT. Some people would argue that my devotion to them borders on obsessive. But when I found myself gripping the first ladder of a via ferrata course (that’s alpine mountain-climbing to the uninitiated), near tears and shaking, I realised something – I don’t like high-risk sports. Downhill mountain biking, off-piste skiing, horse riding, skydiving, free diving, whitewater rafting, motorsports – I’ve spent my life and career as a fitness writer avoiding them. Turns out I’m just not an adrenaline junkie. It’s not that I don’t want to like these activities (I’d love to freewheel my mountain bike down a gritty gradient with the same gusto as my husband), I’m just not used to doing them. And that, according to sports psychologist Professor Andy Lane, is the problem. “As you get older, you become more self-preserving and realise that the gain, rush and sense of achievement you get from participating in a risky sport is lower than your fear of being injured. It doesn’t seem worth it,” he explains. “But if you’re exposed to these sports as a kid, you see everyone else doing them and think, ‘I can do that, too’.”
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Danger zone
Unfortunately, research shows it’s distinctly possible that us girls were warned against doing risky sports as children. One 2015 study in the Journal of Pediatric Psychology reports that parents are four times more likely to tell girls than boys to ‘be careful’. And females may be more wary than males of doing anything that comes with a hint of danger. Another study from the University of Guelph in Canada shows that boys are more likely to take a risk because they attribute injuries to “bad luck”, and are more optimistic about the activity’s outcome. But can we build the courage to try gutsy sports? Good news – according to the experts, it’s absolutely possible. All that’s required is the will to try and a crowd of helpers. “If you have a good instructor and a group of people who are supportive of your efforts, you’ll be able to take on more than you ever thought possible,” says Professor Lane. It helps to have a positive role model, someone doing the sport successfully without harm. Dr Tracey Devonport, sports and exercise psychologist at the UK’s
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University of Wolverhampton, backs this up. “Research suggests that a greater familiarity with the risks associated with the sport is generally linked to better risk management and reduced risk perception,” she says.
Take small steps
That’s not to say you should throw yourself in at the deep end and see if you sink or swim. Take skiing as an example: the best place to start is on a small slope. “The skills are the same,” says Professor Lane. “You’ll learn to balance, to go down the slope and to traverse across
“If you have support, you’ll be able to take on more than you ever thought possible”
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Watch and learn
The smart route when building courage is to follow an instructor. If you’re taking on a dangerous sport, being guided by an expert will boost your confidence. “People learn by watching others,” says Professor Lane. “It might not be a conscious process, but the thought, ‘If they can do it, so can I’ happens when we see someone else succeed.” This is particularly the case when taking the risk becomes more about courage than actual ability – such as when you’re at the top of a mountain, staring down a black run. “This is when it helps to watch someone doing it to gain the confidence,” adds Professor Lane. It’s all a matter of how much control you think you have and how risky you believe the activity to be. “If we were asked to complete a parachute jump, we would assess the perceived demands and risk. This will combine our beliefs about the demand (‘How likely is it that something bad will happen?’) and the possible outcomes (‘How bad would that be and are the anticipated returns worth it?’),” adds Dr Davenport. “But receiving support from others for the high-risk sport is positively influential.” Turns out, even if you’re scared that something will go wrong, just watching someone else pull it off (and survive!) could give you the push you need to finally give it a go. And the more you see others achieve the feat, the more confident you get. Now that’s teamwork.
Do it again
Want to ace a new challenge? Practice. Your brain changes when you learn, and the best way to spark that process is with repetition. Do it every day and your neural pathways will adapt.
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7 ways to build courage If you want more bravery in your everyday, try these tips for embracing any challenge
1 STAND WITH CONFIDENCE There’s a reason that Wonder Woman stands like she does – hands on hips, feet apart. It’s what scientist Amy Cuddy calls a “high-power pose”. It triggers self-confidence by releasing chemicals in the body that tell your brain you’re feeling pretty great about yourself. Stand like Wonder Woman for two minutes and let the confidence chemicals flow! (Cape optional). 2 CALM YOURSELF When we’re nervous or stressed, our breathing becomes shallow and fast. Certain breathing techniques help to calm and focus. Try this one: inhale through your nose into your belly, to a count of four. Hold to a count of four. Exhale through your mouth, pulling in your belly as far as you can, to a count of four. Hold again to a count of four. Repeat three more times. 3 TRY MICROBRAVERY “Bravery takes practice,” says author and educator Rachel Simmons. So, she encourages microbravery – taking action in situations that may not be terrifying but still demand courage. Are you scared of that spider on the table? Even if you are, that doesn’t mean you can’t carry it outside to freedom. Over the next week, perform five acts of microbravery.
confidence to say to themselves, “I am somebody… I am powerful and I am strong… I have things to do, people to impress and places to go!” She says of this mantra, “If you say it long enough, it starts to be part of you.” What’s the sentence you’ll tell yourself day in, day out? 5 STAND UP TO YOUR INNER MEANIE You tell yourself crazy things like, “I’ll never be able to do that.” Here’s a hot tip: If you wouldn’t let someone say it to your bestie, don’t say it to yourself! Stand up to your inner mean girl. 6 VISUALISE SUCCESS Here’s a strange fact: You can practise a high-risk sport simply by imagining yourself doing it. Why? Visualising a physical task sends brain signals to your muscles that are identical to the signals sent when actually performing the task. Pick a sport you want to excel in, lie down and then imagine yourself performing it perfectly.
4 POWER SENTENCES Rita Pierson is an educator who tells students who want more
7 GET OUT OF YOUR COMFORT ZONE Your comfort zone refers to the areas in your life that feel easy and seamless. We love comfort zones because it’s nice to feel cosy and relaxed – and it’s nice to be really good at something! But it’s important to challenge yourself too. Make a vow to get out of your comfort zone once a week or more. Think anything from saying hello to a stranger to dancing in public!
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PHOTOGRAPHY THINKSTOCK
the snow. Next, you’ll try doing it quickly and, eventually, you’ll progress to a steeper slope.” Of course, some people will go from beginner to expert in a flash – and personality does come into it. Data in the journal Research Quarterly for Exercise and Sport reveals that those who are more impulsive, hedonistic and insecure are most likely to be greater risk takers.
ThinkFIT
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 work
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Collect moments
INVEST IN
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Note to self:
If Plan A didn’t work, the alphabet has 25 more letters…
Meditation: because some questions can’t be answered by Google
I’m going to make you proud
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12 Take the time to make your soul happy
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WHAT THE MIND BELIEVES
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Eyes on the prize 22
Find the rhythm of your life and dance to it
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You’re the answer to your question
sunshine
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go get it
Love wins
Big ideas
HAVE SMALL BEGINNINGS
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Let’s be kind to each other 29
If you want it
The best way out is always throug h 20
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TAKE YOUR OWN BREATH AWAY
MAY YOUR COFFEE, INTUITION AND SELF-APPRECIATION BE STRONG
YOU’LL NEVER KNOW YOUR LIMITS ’TIL YOU PUSH YOURSELF TO THEM
Vibrate at the hig hest frequency possible
28 Create your own
Trust your crazy ideas
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You’ve got this
THE TIME IS NOW
DON’T STRESS, DO YOUR BEST, FORGET THE REST
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Let your dreams lead the way 21
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The body achieves
5 Doing something you’re not ready for is the only way to grow
GOOD THINGS TAKE TIME
YOURSELF
NOT THINGS
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POSITIVE VIBES ONLY 30
KIND HEART FIERCE MIND BRAVE SPIRIT
Sometimes, the most productive thing you can do is relax
31 A GRATEFUL HEART IS A MAGNET FOR MIRACLES
the ag #WFloves to show us all ht as H ! nd ou ar ve lo e th e Shar different ways you’ve gotten creative with these little messages. womensfitness.com.au
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BACK WHEN IT LAUNCHED, I NEVER IMAGINED LORNA JANE the brand would be the phenomenon it has become – and if I could have looked into the future it would have scared the life out of me! As your business grows you gain knowledge and develop the skills you need along the way. It happens so organically that it’s only when you stop and look back that you realise just how far you have come. When I started Lorna Jane, there were no fashionable workout clothes in the market – in fact, there was no activewear! There were clothes for running and yoga and for the gym but there was nothing fashionable enough that women would want to put it on in the morning, wear it all day and simply be more active. That’s why I called it activewear – because I wanted a woman to think of it as something she 44
could do any form of exercise in, but also wear in her daily life, from brunch with her girlfriends to picking the kids up from school. Activewear (and Lorna Jane) has changed the way women live their lives and I’m extremely proud of that. Inspiring women and encouraging them to think differently about exercise is still the driving force behind everything that we do. I think most people think that once you have achieved a level of success in life or in business that you never doubt yourself, but that’s not the case – well, not for me, anyway. I think that whenever you step out of your comfort zone and challenge yourself to do something new, it’s only natural for you to doubt and question yourself. It’s part of the process and when I feel this way I know that I’m moving forward with my life. Doubting yourself
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doesn’t have to be a negative experience, it can simply mean that you’re trying something new that challenges you, and believe it or not, that’s a good thing! My new book, Love You, was probably the hardest book I’ve ever written. I was going through this lack of self-confidence because of how the media had been portraying me [the business was accused, but cleared, of bullying an employee], so I started talking about self-love and self-belief. I thought, “I’m going to sit down and write about it and express how I feel about it”. When I started doing that, still not thinking of writing a book, maybe just a blog post, it all started to come out and I started sharing stories I’ve never told before. There was lots of tears and feeling really choked up in my throat because I really couldn’t express myself. So it was @womensfitnessau
ThinkFIT
What’s your #lifemotto? “Anything is possible”
AS TOLD TO PENNY CARROLL PHOTOGRAPHY JASON ZAMBELLI
Queen of activewear Lorna Jane Clarkson shares the secrets to success and self-love
difficult, but it was really fulfilling in the end. I felt like I went through something, and I also feel like my message is a lot stronger now.
Life lessons
I know from personal experience that how you think and feel about yourself has a direct impact on your life. Without self-love you can’t have self-belief and without self-belief and self-confidence, it’s almost impossible to reach your full potential in anything that you do. When you decide to love and believe in yourself, your whole world changes for the better, and I want every woman to know this and understand that by loving and believing in herself she can step into her power and do amazing things with her life.
My self-love practice is as simple as making the time every day to take care of myself. I prioritise moving my body every day with exercise, nourishing my body with healthy food and believing in myself enough to chase down my dreams. When I was going through that challenging time, I decided that I just had to keep on doing what I was doing, because what was being said about me wasn’t true. My whole mantra was ‘prove them wrong’. I proved them wrong! And that’s easy because you have to keep doing what you’ve always done, and they’ll see by your actions that they were wrong. They say everything happens for you, not to you, and I can attest to that. I believe in having my say now and that my opinion matters. I know I’m a good person and I come from a place of kindness and wanting
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to improve the world, so I just have to trust myself to be able to express myself honestly. It might not be the popular opinion, but it matters. You can throw it into the discussion and people can change your opinion, but you need to be able to express it. That’s how you grow and learn and contribute.
Goal getter
People often ask me, ‘When are you going to retire, when are you going to make your life easier?’, but I can’t think of anything worse. I love being challenged. Sitting in your comfort zone is like, ugh, boring. Maybe it’s because I know that feeling of trying something new and seeing it work, and being able to celebrate at the end, or just miss it and try again next time. There’s always another time! It makes you even hungrier to get there. Chasing dreams is absolutely part of my DNA, so much so that my parking space at Lorna Jane HQ says ‘Dream Keeper’ on it! Anyone who knows me will tell you that I’m not a huge fan of five- or 10-year plans but I do set goals every year, write them down and then revisit them on the same day the following year to see how I went. I think that dreams are so personal that you shouldn’t have to write lists and constant reminders to stay on track. Dreams are things that you simply can’t stop thinking about, things that you’re naturally drawn to and that you couldn’t walk away from, even if you tried. If I could give Aussie women one piece of advice for 2018, it would be to ask them to stop and find just five minutes every day to reconnect with their hopes and dreams. To find a moment away from the busy-ness of their day to ask themselves, ‘What do I want to do with my life?’ and, ‘What am I doing to make it happen?’ I think that right now is an amazing time in history for women, and I want every one of them to know that they have the power to bring positive change into their lives, to reach their full potential, to be fearless and make a difference, big or small, in the world when they make a commitment to love and believe in themselves. Want more inspo? Pick up a copy of Lorna Jane’s new book, Love You, $39.99, available in store and online at lornajane.com.au
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BeFIT
ADDITIONAL WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
THAT HIIT HIGH
During a tough high-intensity interval training (HIIT) sesh, how often have you thought, “Why do I put myself through this?!”, but then finish the circuit feeling like you can take on the world? That’d be because HIIT sessions stimulate the release of way more endorphins than moderate hour-long workouts, like long jogs, according to a recent study by the University of Turku in Finland. The researchers think the point of the huge endorphin release, and resulting high, is to counteract the pain of intense training, which conveniently encourages us to go back to the gym to do it all again. No wonder we’re hooked! Get your HIIT on page 54.
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AB FAB! Let’s get your sixpack outta hiding TONED TUMMY ON YOUR WISH LIST? You need this workout. It’s a smart one ’cause it combines full-body cardio with targeted exercises to carve out definition. Because if you thought sit-ups were the answer to killer abs, you were only half right. Experts say the fastest way to a ripped mid-section is to get sweaty before you get crunching, so that your body can blast belly fat as well as finetune those abs. This clever workout will crank up your metabolism with a high-intensity, full-body blast. Then, prepare to feel the burn with a set of core-sculpting moves. Fab abs, here you come! HOW TO DO IT Cardio circuit: Perform each move in this circuit for 20 seconds, resting for 10 seconds between moves. Repeat this for a total of four sets. Abs circuit: Smash out 15 to 20 reps of each move, and take a 30-second breather between each set. Repeat for a total of three sets. YOU’LL NEED: Bench, kettlebell, stability ball, medicine ball
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BeFIT CARDIO CIRCUIT
1SQUAT TUCK JUMP GREAT FOR: BOTTOM, THIGHS, STOMACH Technique ■ Squat down to lower your bum out behind you, as low as is comfortable. ■ From here, jump up as high as you can, tucking your knees up towards your chest. ■ Land softly and repeat.
Keep your chest up and knees tracking over your toes as you squat
2BUNNY HOPS
GREAT FOR: BOTTOM, THIGHS, CORE ■ Jump both feet over to the other side of Technique ■ Stand on one side of a bench, holding the bench, keeping your legs together. ■ Land softly and repeat. either side of the top end with each hand.
Kick your heels towards your buns as you jump for an extra challenge
3BURPEE STAR JUMP GREAT FOR: ALL OVER! Technique ■ Crouch down to place your hands on the floor, then jump your feet back into plank position.
■ Jump them back to a crouch, then jump up as high you can, taking your arms and legs wide in a star jump. ■ Land softly and repeat.
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Search for womensfitnessau on Spotify to get this workout’s matching playlist!
4KETTLEBELL SWING
GREAT FOR: BOTTOM, THIGHS, BACK, CORE ■ Extend your hips and legs Technique ■ Holding a kettlebell with to generate momentum as both hands, hinge at your you swing the kettlebell up hips to swing the kettlebell to eye level, keeping your back through your legs, arms straight. Lower and keeping your knees soft. repeat fluidly.
m your Make sure the power comes fro s lower body, rat her than your arm
ABS CIRCUIT
1V-SIT
GREAT FOR: STOMACH, CORE Technique ■ Lie on your back with your arms overhead and legs outstretched. ■ Crunch up to bring your hands and
feet to meet, lifting your legs and back to create a ‘V’ with your body. ■ Lower without completely resting on the floor, then repeat.
nd as you crunch Try not to let your upper back rou
GREAT FOR: CORE, STOMACH Technique ■ Start in a plank position with your arms directly beneath your shoulders, and feet and shins on a stability ball.
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WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD, THINKSTOCK
2STABILITY BALL ROLL-IN
■ Bring your knees towards your chest, rolling the ball with you. ■ Extend your legs to bring the ball back to the start and repeat.
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BeFIT
3RUSSIAN TWIST
GREAT FOR: CORE, SIDES, STOMACH Technique ■ Sit holding a weight (like a medicine ball) in front of your chest, body reclined to 45 degrees and feet just off the floor. ■ Rotate your torso to bring the weight to your left side, then twist the other way to do the same on the right. ■ Alternate sides with each rep.
Let your heels touch the ground to make this move easier
Brooke Hogan’s core secrets
This month’s cover babe shares her tips for hot abs
4PLANK EXTENSION GREAT FOR: CORE, STOMACH Technique ■ Start this move in a plank position with your forearms and elbows resting on a stability ball and your body straight.
Nudge the ball out a few inches, then roll straight back to the starting position, keeping your hips in line with the rest of your body. Repeat. ■
ALWAYS WORK YOUR CORE I exercise around four to six days a week and I incorporate core workouts into all my sessions. For example, if I go for a run, I’ll always do a little core workout at the end. TRY THESE MOVES My go-tos are crunches with my legs in the air, crunches with toe taps to work my obliques, and planks!
ith control Move slowly and w to feel the burn
SHAKE IT UP I do a mixture of circuit/resistance training, running, boxing and Pilates so I don’t get bored. When I can see and feel the results it gets me motivated to train harder. LISTEN TO YOUR BODY It took me a while to find what triggers my bloating. Dairy makes me bloated and also some fruits! I try to use as many veggies as I can when I’m cooking and I drink loads of water to keep hydrated. womensfitness.com.au
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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 AL I R T E E R F Y A D 7HA T I W D E T R A T S GET
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 28/03/18.
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BeFIT
Gear UP
New sporting buys to try
Smart stepper
COVER STAR
A fitness tracker for your shoes? Yep, The Athlete’s Foot MyFit Pod ($39.95, theathletesfoot.com.au) clips onto your laces and tracks all your important foot data like foot strike, cadence, stride length, rate of impact and shoe lifespan. ’Cause why run if you don’t have the stats to prove it?
Surfer girls, forget that awkward wiggle under your towel after a sesh in the waves. Slip on this luxe poncho, fasten the buttons and you’ve got your own mobile changing station. Too easy! MochO poncho, $220, mocho.com.au
Hold up
Gotta love a sports bra that takes bounce and style seriously. This bright number features exclusive prints by silkscreen artist Kate Banazi. Pretty and practical? Tick, tick. Berlei Electrify Contour bra, $59.95, berlei.com.au
Hit the slopes
PHOTOGRAPHY CAIT MIERS
Three great reasons to add an incline to your training runs FEEL THE BURN With a mere 5 per cent incline you can burn off almost 420 kilojoules more than you would when running flat.
PREVENT INJURIES Uphill running works your butt muscles and also takes the strain off shins and knees. Winner. womensfitness.com.au
IMPROVE ENDURANCE A slope requires more effort from your muscles, so it’ll train your bod to go harder for longer.
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THE COOL DOWN
Ditch those old plastic water bottles and upgrade to a stainless steel one. Why? Well, they’re BPAfree, kind to the environment and in colours like pistachio, dusty pink and lavender, totes cute, too. Cheeki Classic Single Wall Bottle, $28.95, cheeki.net.au
Scale mate
We’re not huge fans of weigh-ins here at WF, but if you are going to keep track of your weight, best to do it on a smart set of scales. This one measures body fat, water, muscle, bone content and body mass index (BMI). Propert Omega Body Analysis Glass Scale, $39.90, bunnings.com.au @womensfitnessau
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Bring on the
BODY CON You’re only one workout away from a confidence boost
IF FEELING GREAT ABOUT YOUR BODY is at the top of your to-do list, we know how to help. The right workout will improve your mood, increase your fitness and make you stronger – and what better confidencebooster is there than that? Confirming what we already suspected, research published in the journal Psychology of Sport and Exercise found that 30 minutes of exercise can positively affect women’s body image. The study followed 75 uni-age women who said they felt unhappy with their appearance. After a vigorous half-hour workout, they found that the women felt slimmer and stronger, and those feel-good effects kicked in immediately. Startin g ou t ? To feel your best, you need 3 se ts to work out at your best too, N e ed a challen and this full-body sesh will ge? 4 se ts challenge you to bring your Almost A-game. Give it your all – and pr o ? 5 se ts don’t forget to admire your body of work when you’re done. HOW TO DO IT: Spend 45 seconds on each exercise in circuit 1, resting for 15 seconds between moves. When you’ve finished the circuit, take a minute’s rest then repeat for the number of sets recommended for your level. Follow the same format for circuit 2. YOU’LL NEED: Barbell, step, dumbbells, medicine ball
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BeFIT
1
SQUAT THRUST
GREAT FOR: BOTTOM, THIGHS, CORE, HIPS ■ Jump both feet back Technique ■ Start crouched down into plank position. ■ Jump them back to with your hands flat on the start and repeat. the floor.
Keep your hands dire ctly beneat h your sh oulders
Circuit 1
2 BOX JUMP
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Stand with a step in front of you. ■ Jump up onto the step and land softly. ■ Jump or step back to the start and repeat.
Try to bring your k ne es hig h as you jump
3 MEDICINE BALL SLAM
GREAT FOR: STOMACH, CORE, SHOULDERS, BACK Technique ■ Bring a medicine ball as high overhead as you can, extending your whole body to generate momentum. ■ Slam the ball down in front of you as hard as possible. ■ Retrieve the ball and repeat.
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Keep your chest proud and shoulders back
4 THRUSTER
GREAT FOR: BOTTOM, THIGHS, SHOULDERS, REAR UPPER ARMS ■ Bend at your hips and knees to lower Technique ■ Hold a barbell in front of your shoulders your bottom out behind you as close to with your elbows high. the floor as possible.
■ Extend your legs to stand up and use the momentum to push the barbell overhead. ■ Lower and repeat.
TRIED & TESTED
Circuit 2
Art Director and Brooke gets her (workout) groove back with this confidence-boosting sesh Confession time: I’ve been running pretty consistently for a few months, but that’s it. I haven’t done any weight-bearing work in ages. So a full-body workout like this one is well overdue. Fave move: The box jump! Lower body work is my strong point, and I knocked those bad boys out like a boss. Toughest part: I thought the toughest part would be STUPID burpees, but holy moly, those push-up renegade rows! I barely made it through three sets. I was wobbly as hell, but I made it.
1 MOUNTAIN CLIMBERS GREAT FOR: HIPS, CORE Technique ■ From plank position, bring one knee up towards your chest, keeping your hips in line with the body. Keep your
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back leg straight and front leg bent. Jump to switch legs, bringing your other knee towards your chest. ■ Continue to alternate for each rep.
Final verdict: This is definitely a challenging workout, but when you finish it, it feels so good. I’m coming back to master those push-up renegade rows.
■
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BeFIT
2 BURPEE
GREAT FOR: ALL OVER! Technique ■ Crouch down and place your hands on the floor by your feet. ■ Jump your feet back to bring your body into a plank position, then
immediately jump your feet back to the crouch position you started in. ■ Jump up as high as you can, then land softly and crouch down again to go straight into another rep.
Aim to ke ep your body in a straig ht line throug hout
3 JUMPING LUNGE
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD, THINKSTOCK
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Start in a lunge position with both knees bent to 90 degrees, back knee just above the floor. ■ Jump up into the air as high as you can, extending both legs and switching them mid-air. ■ Land softly with the opposite leg in front and repeat, switching legs again.
4 PUSH-UP RENEGADE ROW
Str ug g ling to hold the plank? Drop to yo ur k ne es to mak e it (a bit) easier
GREAT FOR: CHEST, ARMS, CORE, UPPER BACK Technique ■ Start in a plank position with each hand holding a dumbbell, then bend your arms to lower your chest to the floor with your elbows moving back, keeping your body in a straight line throughout. ■ Push back up to the start. Then, row one dumbbell up to your side while keeping your hips square. ■ Return to plank. Repeat on the opposite arm for the next rep.
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Back to (gym) school If you want to see hot-body results, you need to make sure your workout form is on point
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BeFIT STOP BEFORE YOU PICK UP THOSE WEIGHTS! Are you sure you know what you’re doing? Experts warn that our love for a challenging gym sesh and the obsession with ‘feeling the burn’ could be doing some damage, as more people start hitting the heavy weights without understanding how best to lift them. “Go into a gym and both beginners and experienced gym goers will be doing exercises incorrectly,” says personal trainer Fiona Crossley. “Lifting weight that’s too heavy is often the problem.” A lack of coaching can also be to blame – one study published in the Orthopaedic Journal of Sports Medicine reports that injury from power lifting and calisthenics is far more likely when people don’t get coached on their form by a qualified trainer. Further data in the Journal of Strength and Conditioning Research reveals there may be an increased risk of musculoskeletal and metabolic injury among those doing highintensity and technical fitness sessions such as CrossFit. “Form and technique are key,” says fitness coach Matt Crane. “Performing an exercise incorrectly risks doing it with the wrong movement pattern, which could result in an injury.” Another downer? You may also burn fewer kilojoules during your workout, which means you’re unlikely to see the results you were hoping for. “Your kilojoule burn won’t be the same if you perform a workout with poor technique,” warns Crane. “The exercises won’t recruit as many of the muscles that they’re meant to target, which makes them far less effective.” The answer is to take the time to finetune your range of motion and master the basic movement patterns before doing them faster, with weight or in a different workout format. “If an exercise is continually done with poor form, the stronger you get, the greater the potential there is for an overload injury,” says physiotherapist Alex Drummond. Translation: it’s time to head back to gym school! Here, we’ve asked the experts to teach us how to nail three basic moves that are guaranteed to show up in your next workout. Get them right, then add on some weight and be prepared to get stronger.
1DEADLIFT
IT WORKS THE BUTT, HAMSTRINGS AND THIGHS, AND YOU DO IT WHEN YOU PICK SOMETHING UP OFF THE FLOOR
MISTAKES YOU’RE MAKING deadlift can be a danger zone for lower-back pain. To prevent your back from rounding, keep your chest up, engage your abdominals and lift the bar by extending your legs and sliding the bar up your shin region. ■ Don’t be tempted to just yank the bar off the ground in a show of strength. This can loosen your back muscles and put you at risk of injury. Keep your elbows locked and arms straight, then push through the ground with your heels to lift the bar. ■ The
DO IT PROPERLY Stand in front of a barbell with your feet shoulder-width apart. Look ahead, squat down and grab the bar with a wide, overhand grip (a little beyond shoulder-distance apart). ■ Engage your abs and push through your heels as you extend your legs and draw the barbell up. Keep your back straight while you do this. ■ When the bar reaches knee level, straighten your torso completely and pause (1). Reverse the sequence to lower the bar (2). ■
Small changes
Try these simple tweaks for a better workout, every time 1. BREATHE EASY Don’t hold your breath! Breathe in when lowering and out when lifting and you’ll keep the move slow and controlled and increase your core activation.
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2. CHIN IN Take note of where your head is at – it may be too far up. By tucking your chin in, you’ll maintain a neutral spine and reduce tension through your neck.
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3. STAND TALL You can ensure good posture by drawing your shoulders back and pushing your chest out slightly, as if pinching someone’s finger between your shoulder blades. 59
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2OVERHEAD PRESS
WHETHER YOU’RE DOING A SHOULDER PRESS OR PUTTING LUGGAGE IN AN OVERHEAD CONTAINER, THIS MOVE IS A BIGGIE MISTAKES YOU’RE MAKING It may seem simple, but the overhead press is incredibly technical. Position is key. Press to the front of your shoulders – never behind your neck. ■ Back pain can be common. Avoid it by not overarching your spine. If you overarch, check your hip and shoulder mobility, and ensure your core muscles are engaged when pressing. ■
DO IT PROPERLY Hold a barbell in front of your chest with an underhand grip, hands just wider than shoulderwidth. Elbows are bent with forearms straight up, shoulders back and down, and your core tight (1). ■ Extend your arms to push the weight overhead, from upper chest to arm’s length (2). Don’t lean back. Keep the bar in a straight line as it travels up. To avoid hitting your chin, move your head back slightly, until the bar has passed. ■ Carefully lower the barbell to upper chest level and then repeat. ■
WATCH THIS
At the gym, stake out a possie in front of a mirror and keep an eye on your form as you work out. Okay, it might look a little vain, but it’ll help you ensure you’re getting your technique just right!
3 SQUAT
YOU DO IT WHEN YOU BOX JUMP OR SIT DOWN – THE SQUAT IS A WORKOUT STAPLE
MISTAKES YOU’RE MAKING Keep your chest up and back straight to avoid a lower-back injury. If you have stiff ankles, put blocks under your heels. ■ Squats can wreak havoc on knees when done incorrectly. Don’t let your knees collapse inwards – try squatting with a resistance band around your knees to activate your hip abductors. ■
PHOTOGRAPHY THINKSTOCK, DANNY BIRD
DO IT PROPERLY Stand with feet parallel and shoulderwidth apart, a barbell resting across your shoulders (or hands on hips), abs engaged and eyes looking straight ahead (1). ■ Squat down by bending your knees, keeping your chest up and controlling the descent to prevent your back rounding (2). ■ When your upper legs are parallel to the ground, extend your legs and, with a raised chest, return to the start position. ■
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BEAT THE
T A E H
Too hot to trot? Don’t sweat it! These science-backed solutions make summer running feel like a breeze RUNNING IN SUMMER IS THE BEST… Except when it’s hot. Like, really hot. We’ve all been there – your heart is pounding, your legs feel like lead and your top is drenched with so much sweat that you’re seriously considering taking it off. Running in the heat can be a real slog but it doesn’t have to push you off the path to your goals. Follow these training strategies from sports physiologist John Brewer, author of Running Science: Optimising Training and Performance (Ivy Press, $39.99), and stay on track all summer.
HAVE A SWEAT PLAN Aside from making you feel seriously
parched, dehydration during running impairs physical and mental functions, especially during warm or hot weather. The greater the dehydration, the greater the negative impact on performance. Although dehydration doesn’t always slow your running pace, it does make it much more difficult to maintain your pace and, in terms of body function, staying well hydrated is always better. It’s important that runners develop individual hydration plans – some runners sweat a lot and, therefore, need to drink a lot, others under similar conditions will sweat less and don’t need to drink as much. To gauge your personal hydration needs, weigh yourself before and after training runs. Weight loss indicates dehydration and the need to increase your fluid intake during future runs. If you gain weight, you’ve consumed a little too much fluid and can cut back in the future. 62
DRESS FOR THE TEMP Wearing cotton-based clothing will heat
you up on the double, so go for breathable fabrics. Garments that are well ventilated and made from fabrics that wick moisture away from your body, allowing sweat to pass through to the surface before evaporating, are essential. Otherwise, sweat will condense on your body rather than evaporating into the air and in warm weather, this leads to overheating. The speed with which the moisture is moved from the skin is influenced by the fabric’s yarn weave (tight or loose) and the pressure of the garment – tighter fabrics will force moisture through, while looser ones rely solely on the fabric’s permeability.
SCORE SOME SHADES Clench your fists and grit your teeth – you
can feel the tension across your shoulders. Now relax. It’s a simplified example, but that relaxation is exactly what a pair of sunglasses is contributing to. Running is all about aiming for relaxed, efficient movement, and anything that can assist that goal is a definite advantage. Throw in UV and impact protections, as well as vision enhancement through lens tinting, and you have a pretty essential piece of running gear. Relax your eyes and it’s widely accepted that you’ll perform better. You’ll want a pair of sunglasses that are
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lightweight, well-fitting, and stable. Next, consider technologies that will reduce fogging – an enemy for any distance runner. Breathability is a key factor here, as is lens coating.
TRAIN FOR THE HEAT Signed up for a summer event? Running
raises body temperature, and the heat that’s produced needs to be lost to prevent a dangerous overheating condition known as hyperthermia. Sweating is the first way in which heat-loss occurs, but this is less effective when environmental conditions @womensfitnessau
WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK
BeFIT
are hot, or when moisture in the air – aka humidity – prevents sweat from evaporating efficiently. To counter this, your body diverts blood from your core muscles to your skin, so that hot blood can lose some of its heat into the external environment. To enable this, your heart has to beat more rapidly because blood still needs to be sent to your muscles to help with energy production, so running feels – and is – much harder in heat and humidity. If you’re going to be racing in summer or in a warm destination, you’ll need to train for hot and humid conditions. Try training in extra layers to replicate a hot and humid ‘microclimate’. It’s a simple way to prepare for a steamy race day. While the external
conditions may not be hot and humid, the climate between your clothing and skin is.
WIN WITH WATER For longer races and runs, it’s important
to take fluid with you. There are plenty of ways to top up on water when running. The choice is up to you, as long as your chosen method allows you to stay well hydrated throughout the run. For any road races organised under IAAF (International Association of Athletics Federations) rules, water will be made available to runners at least every 5km.
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However, for other events such as trail running, and when you’re training, you’ll have to take your own supplies. For shorter events and runs, a single bottle may be all you need. For longer events, particularly if you’re doing an ultra, you’ll need more than a single bottle. Some runners use a hydration belt that typically allows them to carry multiple bottles around their waist as well as storage for larger items such as a phone. An alternative is to use a backpack or vest system. Whatever works for you! Love this? Search for more like it on womensfitness.com.au KEYWORDS: RUNNING FITNESS @womensfitnessau
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JOIN THE
BAND One little piece of kit = major results
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BeFIT
WANT TO SCULPT ALL OVER? Get yourself a resistance band, pronto. This simple piece of fitness kit is a hard-working tool that’ll get you toned in a flash. “Working with a resistance band improves posture, prevents injury and builds muscle tone,” says performance coach Dalton Wong. “It’s affordable and a great way to support other exercise like yoga, strength training and stretching.” If you need more convincing, know this: resistance bands, whether long, with handles or a mini loop like the one we’ve used here, are also super handy for at-home workouts, perfect to take on holidays, and make a nice change from your regular resistance of choice. Ready to burn some rubber? Try this mini band workout designed to target your bod from top to toe. YOU’LL NEED: A mini band of your choice.
1 PUSH-UP
GREAT FOR: CHEST, REAR UPPER ARMS, CORE, BOTTOM
Technique ■ With the mini band around your ankles and feet wide enough to create tension in the band, get into plank position with your hands directly below (or slightly wider than) your shoulders
and your body in a straight line. ■ Bend your elbows back to lower your chest slowly down to the floor. ■ Push back up to the start and repeat.
Keep your core ips strong so your h don’t sag
1
2
S ta r 1-2 sets ting out? ( Need a green band) 2-3 sets challenge? (blu Almost e band) pr 4 - 5 s e t o? (black b s a nd )
2 SQUAT
GREAT FOR: BOTTOM, THIGHS, SHOULDERS, UPPER BACK, CORE Technique ■ Place a mini-band above your knees, with your knees slightly out and some tension in the band. ■ Lower your bottom down behind you into a squat position, squatting down as low as is comfortable, keeping tension in the band at all times. ■ Push up through your heels back to standing and repeat.
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3 BRIDGE
GREAT FOR: BOTTOM, HIPS, THIGHS Technique ■ Lie on your back with your knees bent and feet flat on the floor, the mini band placed above your knees. ■ Push your hips up by driving through your heels, engaging your stomach and bottom to create some tension in the band. ■ Slowly lower your hips to the ground then repeat.
1
ders to Relax your shoul out on tak e the tensi of your neck
2
4 HORIZONTAL JUMPING JACKS
GREAT FOR: BOTTOM, THIGHS, CORE shoulders and your body positioned in a straight line. ■ Jump your legs out wide, then jump back to the start and repeat.
Technique ■ With the mini band around your ankles, start in plank position with your hands directly below your
1
2
5 KNEES TO CHEST
GREAT FOR: CORE, CHEST, BOTTOM, HIPS, THIGHS land under your hips, Technique ■ With the mini band around keeping tension in the your ankles, start in plank band as you do so. ■ Jump back to the start position with your hands and repeat. directly below your shoulders and your body in a straight line. ■ Jump both knees in towards your chest so that your feet
Try to k eep a fast pace
1
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6
BENT-OVER ROW AND Y
GREAT FOR: UPPER BACK, ARMS, SHOULDERS, CORE Technique ■ Start standing with your wrists in the band and your body hinging forwards from the hips. ■ Keeping tension in the band, row both hands up to your sides. ■ Bring your arms up overhead to a ‘Y’ position. ■ Return to the start and repeat.
7 BICYCLE CRUNCH
GREAT FOR: STOMACH, SIDES Technique ■ Lie on your back with your hands on your temples, with the mini-band around your
1
2
feet and your legs in a tabletop position. ■ Engage your stomach and slowly bring your right elbow to the opposite knee.
1
3
They should meet at your body’s midline. ■ Bring your other elbow to your opposite knee. Alternate with each rep. 2
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD, GETTY IMAGES
8 LATERAL HOPS
GREAT FOR: BOTTOM, HIPS Technique ■ Place a mini band around your ankles, with your feet slightly narrower than shoulder-width apart so there’s tension in the band. ■ Hop to the right, landing in a single-leg squat while keeping the tension in the band at all times. ■ Your hips should be level and your left foot should be hovering slightly above the floor. ■ Do the same to hop to the left, then repeat, alternating sides with each hop.
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We know, all you really want for 2018 is a bangin’ bod, dreamy vaycays on tap, the ultimate fit-girl wardrobe, healthy delish dinners on the table every night and all of the happy and zen feels every day. That’s not too much for a girl to ask for, is it? Well, not if your fave mag has anything to do with it! Get the tips, tricks and lowdown for all this (and loads more) delivered straight to your door with a subscription to Women’s Fitness. Yep, it’s going to be a damn fine year. Hurry, don’t miss this sweet deal!
Offer valid from 18 December, 2017 until 21 January, 2018. For full terms and conditions, visit magshop.com.au/womens-fi tness/M1801WFT. Savings based on cover price of $6.95 per issue. See contents page for location of our Privacy Notice. If you do not want your information provided to any organisation not associated with this offer, please indicate this clearly at the time of order.
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PHOTOGRAPHY THINKSTOCK
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EatFIT MAKE IT HOT
WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK
The key to keeping your heart healthy and going easy on the salt is spicing up your meals. A new study published in the journal Hypertension showed that people who love hot foods (as in mouth-on-fire hot rather than steamy temps) also tend to have lower blood pressure, which in turn reduces the risk of cardiovascular diseases such as heart attack and stroke. Through brain scans, the researchers also discovered that the parts of the brain that are activated by salty and spicy tastes overlap, which could be the reason those with a preference for tongue-burning flavours use less salt. If you can only handle the mild end of the scale and want to build up your tolerance to extra hot, start small by adding more black pepper to your meals and slowly building up to chilli flakes and cayenne pepper.
DF = DAIRY FREE V = VEGETARIAN VG = VEGAN. GF = GLUTEN FREE DECODE OUR RECIPES: DF GF womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
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COCONUT BIRCHER WITH BANANA SERVES 4
V
1 young coconut 1 cups quick oats cup full-cream unsweetened vanilla yoghurt tsp ground cinnamon 1 red apple, cored and thinly sliced into rounds with a mandolin 1 banana, sliced 1 tbs pumpkin seeds 1 tbs skinless hazelnuts, toasted and halved 1 Remove the top from the coconut and strain the coconut water into a jug (you will need 1 cups of coconut water; if you don’t have enough, add tap water). 2 Scoop out the flesh from inside the coconut, then slice. Place half the sliced coconut flesh in a large bowl. Place the remaining flesh into a resealable food storage bag and chill until required. 3 Add the coconut water, oats, half the yoghurt, the cinnamon and apple to the bowl and stir until well combined. Cover and chill overnight (or at least 8 hours). 4 The next morning, add the remaining yoghurt to the bircher and stir until well combined. Divide among bowls and top with banana, pumpkin seeds, hazelnuts and chilled coconut flesh to serve.
Going
STEADY Keep your weight in its happy place with these smart recipes from Michelle Bridges 72
EatFIT This dish travels well and is perfect for picnics. Simply transport in an airtig ht, watertig ht container and keep chilled.
ANTIPASTO CRISPY-SKIN CHICKEN SERVES 4
GF
200g feta-stuffed green olives 1 × 170g jar marinated artichoke hearts, undrained 4 zucchini, sliced into rounds 200g baby mixed tomatoes 4 chicken thigh cutlets (500g), with skin on
1 Preheat the oven to 200°C (180°C fan-forced). Line a baking tray with non-stick baking paper. 2 Combine all the ingredients in a large bowl. Season to taste. Toss well to coat. 3 Place chicken skin-side down on the prepared tray. Bake for 20 minutes.
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4 Remove the chicken from the oven and add all the remaining ingredients to the tray, making sure the chicken sits on top of the mixture, skin-side up. 5 Bake the chicken and veggies for 20 minutes or until the chicken is cooked and the skin is crispy. Serve.
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CHORIZO-STUFFED SWEET POTATOES SERVES 4
GF
4 × 250g sweet potatoes, skin on, scrubbed 100g cured chorizo, finely chopped 1 bunch silverbeet, stems removed and leaves thinly shredded 1 corn cob, kernels removed 25g tasty cheese, finely grated 1 Preheat the oven to 200°C (180°C fan-forced).
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2 Place the sweet potatoes directly onto an oven rack. Bake for 45 minutes or until tender when tested with a skewer in the centre. Transfer to serving plates. Split in half lengthways without cutting all the way through. 3 Meanwhile, place the chorizo in a large non-stick frying pan over low-medium heat. Cook, stirring occasionally, for 12 minutes or until the oil slowly releases
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and the chorizo turns golden. Add the silverbeet and cook, stirring, for 3 minutes or until the silverbeet wilts. Add the corn and stir until combined, then remove the pan from the heat. Stand, covered, for 2 minutes. Season the mixture to taste. 4 Sprinkle the baked sweet potatoes evenly with the cheese, then fill with the chorizo mixture. Serve.
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EatFIT You can mak e the chicken dumpling s up to 2 days ahead and store them in an airtig ht container in the fridge. You can also mak e the recipe up to the end of step 2, then cool and fre eze in an airtig ht container for up to 3 months.
CHICKEN DUMPLING SOUP SERVES 4
DF
GF
500g chicken mince 1 garlic clove, crushed 2cm piece of ginger, finely grated 1 tbs chopped chives 2 tbs chopped coriander leaves, plus small sprigs to garnish 1 litre reduced-salt chicken stock 3 bulbs baby bok choy 2 zucchini, peeled into long thin lengths 1 cup bean sprouts 1 lime, cut into wedges 1 Place the chicken mince, garlic, ginger, chives and chopped coriander in a bowl. Season to taste and mix until well combined. Using slightly damp hands, roll the mixture into walnut-sized balls. 2 Place the chicken dumplings, stock and 1 cup of water in a large saucepan over medium heat. Cook, covered and stirring occasionally, for 10 minutes or until cooked through. 3 Add the bok choy and zucchini to the pan and cook, covered, for a further 2 minutes. Remove from the heat, add the bean sprouts and stir until just combined. 4 Divide the soup among serving bowls, top with the coriander sprigs and serve with the lime wedges.
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HOW TO EAT FOR LIFE
Diets are out and balanced eating is in! Celebrity trainer Michelle Bridges shares her top tips for keeping your weight in the healthy zone Order in “Get your supermarket shop delivered so you aren’t tempted visually by being in store, or go to your local markets so there’s less dodgy food on display.”
Go whole “Always choose fresh whole foods and ensure the majority of meals you eat are ones you’ve made yourself. You’ll get maximum nutrition out of each meal.”
FUDGY CHOCOLATE AND DATE PUDDINGS SERVES 4
V
extra-light olive oil cooking spray 1 cup mashed sweet potato, cooled 4 Medjool dates, pitted and chopped cup cocoa powder cup rapadura sugar 4 eggs, at room temperature cup plain flour cup salted caramel ice cream 1 Preheat the oven to 160°C (140°C fan-forced). Spray four -cup ovenproof ramekins with oil. 2 Place the sweet potato, dates, cocoa and sugar in a large bowl. Stir together until well combined and smooth. 3 Add the eggs, one at a time, stirring well after each addition until the mixture is well combined. Add the flour and stir again until well combined. Spoon evenly among the prepared ramekins, levelling the surfaces. 4 Bake for 20 minutes or until the edges are cooked and the centres are still moist. Cool in the ramekins for 5 minutes, then carefully turn out onto serving plates. Serve puddings warm, topped with the ice cream. For more great recipes, pick up a copy of Keeping It Off by Michelle Bridges (Pan Macmillan, $39.99).
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Ride the wave “Cravings are like waves, they come and go. See if you can ride the wave. Mostly it will pass and you can move on without that urge getting under your skin.”
Batch it up “Keep a supply of homemade meals waiting in the freezer so that you’re never caught short and vulnerable to ordering a terrible takeaway.”
EatFIT
If you like, you can swap the salmon in this recipe for chicken tenderloins – just halve them lengthways. Check the marinade label and go for the one with the lowest sug ar content.
BAKED SOY AND GINGER FISH PHOTOGRAPHY ROB PALMER
SERVES 4
DF
cup soy, honey and garlic marinade 3cm piece of ginger, finely grated 4 × 100g skinless boneless salmon fillets, halved lengthways 1 × 125g packet baby corn, halved lengthways 150g sugar snap peas, trimmed 100g snow peas, trimmed 1 small red capsicum, seeded and sliced
1 × 250g packet microwave jasmine rice 1 cup small basil leaves 1 Preheat the oven to 220°C (200°C fan-forced) and line a large baking tray with baking paper. 2 Place the marinade, ginger, salmon, corn, sugar snap peas, snow peas, capsicum and cup of water in a large
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bowl and toss gently to combine. Spread the mixture evenly over the baking tray. 3 Bake for 12 minutes or until the salmon and vegetables are just tender. 4 Meanwhile, heat the rice according to the packet instructions. 5 Serve the salmon and vegetables scattered with basil, with the cooked rice alongside.
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WO M E N ’ S FITN F IT NEESSSS promotion promotion WOM
Fast and fresh Toss your takeaway menus and hit the kitchen to whip up this healthy and delicious take on a Thai favourite
Vegan Pad Thai SERVES 4
200g pad Thai rice noodles 1 tbs coconut oil 250g firm tofu, cubed 1 carrot, julienned 1 zucchini, julienned 4 spring onions, thinly sliced bunch broccolini, chopped cup chopped peanuts, plus extra for garnish bunch coriander, to garnish SAUCE 1 tbs Pureharvest Organic Tamari 2 tbs Pureharvest Rice Malt Syrup 1 lime, juiced 1 tbs tamarind paste 1 Prepare the rice noodles according to the packet instructions. Set aside. Combine all the sauce ingredients
together in a jar with a tightly fitting lid, shake well and set aside. 2 Heat a tablespoon of coconut oil in a frying pan over medium-high heat. Add the tofu and stir until golden. Remove from the pan and set aside. 3 Add the carrot, zucchini, spring onion and broccolini to the frying pan and sautĂŠ for a few minutes or until tender (this will take around 4 minutes, depending on how finely the vegetables have been sliced). 4 Add the sauce, noodles, tofu and chopped peanuts to the frying pan and cook for a further 2-3 minutes or until the noodles are completely heated through. 5 Place the pad Thai in a large serving dish and garnish with finely chopped coriander and peanuts. Enjoy!
Moroccan FEAST Take your tastebuds on an exotic journey
FRIED PRAWNS WITH PRESERVED LEMON AND OREGANO SERVES 4
GF DF
4 tbs olive oil 4 garlic cloves, roughly chopped 1 preserved lemon, pith discarded and the skin finely chopped 600g raw peeled king prawns 1 tsp ground cumin tsp ground black pepper tsp paprika tsp ground turmeric tsp chilli flakes 1 tsp dried oregano a handful of finely chopped coriander leaves a handful of finely chopped flat-leaf parsley leaves 1 lemon cut into wedges, to serve sea salt 1 Heat the oil in a large frying pan over a medium-high heat. Add the garlic and preserved lemon and stir-fry for 10 seconds until fragrant. Add the prawns and continue to stir-fry for 2-3 minutes or until just turning pink. 2 Tip the spices and dried oregano into the pan, season well and continue to stir-fry for 1-2 minutes until the prawns are cooked through. Stir through the herbs and serve immediately with the lemon wedges.
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EatFIT CAULIFLOWER, FENNEL AND ORANGE SALAD SERVES 2
V
GF
DRESSING 4 tbs cider vinegar 4 tsp caster sugar 75g sultanas a small pinch of saffron threads tsp orange blossom water sea salt SALAD 400g cauliflower florets 1 fennel bulb 2 oranges a handful of roughly chopped mint leaves a handful of finely chopped flat-leaf parsley leaves
juice of 1 lemon 2 tbs olive oil 15g roasted blanched almonds, lightly bashed into pieces 1 To make the dressing, pour the vinegar and sugar into a small saucepan and add the sultanas. Bring to the boil over a medium heat and dissolve the sugar, shaking the pan occasionally. Reduce the heat to low and add the saffron, orange blossom water and a pinch of salt. Mix together and cook for 6-8 minutes, stirring occasionally, or until the sultanas are really swollen and the sauce is sticky. Remove from the heat and set aside to
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let the flavours infuse even more. 2 Blanch the cauliflower in boiling water for about 4-5 minutes, drain and refresh in cold water, then drain again. 3 Finely slice the cauliflower and shave the fennel finely (a mandolin is useful here). Segment the oranges over a bowl to catch the juices. Put all three ingredients in a serving dish with the juices, mint and parsley. Add the sultanas and all the fragrant, sticky syrup from the pan. Pour in the lemon juice and olive oil, and season well with salt. Toss the salad so everything gets coated in syrup and dressing. Scatter the almonds over the top and serve immediately.
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PULLED LAMB MECHOUI
SERVES 4
GF
3 garlic cloves, peeled 30g butter 2 tsp ras el hanout (spice mix) 1 tsp ground cumin 1 tsp ground coriander 2 tsp olive oil 1.5kg shoulder of lamb, skinless (weight includes bone) a handful of roughly chopped flat-leaf parsley leaves a handful of roughly chopped mint leaves 50g feta cheese 80g pomegranate seeds sea salt
Postcard from Morocco
John Gregory-Smith, author of Orange Blossom & Honey, has the lowdown on Morocco’s healthy cuisine IT’S ALL ABOUT LAYERS OF FLAVOUR Subtle spices, including cumin, paprika and saffron, add fragrance, and punchy blends like ras el hanout are real boosters to cooking. Moroccans aren’t huge on chilli, but harissa is served as a condiment, and I love to slather it over meals for an extra kick. 82
IT’S VEGGIE-PACKED Everything in Morocco is home-cooked and eaten seasonally. Processed food is not a thing over there, so our Western worries of satfats and added salt don’t affect the diet. Food is freshly made, and they eat loads of vegetables and pulses, meat is eaten occasionally and fish is a regular on the menu. I really enjoy eating food that is healthy without meaning to be.
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THERE’S MORE TO MOROCCAN FOOD THAN YOU THINK It’s not just about rich tagines. Morocco is flanked by the Atlantic and Mediterranean Sea, so there is an abundance of seafood. The sardines are delicious, and you’ll find them battered and crisp with a dusting of salt, cumin and chilli. They also do fabulous barbecues – there’s nothing like a succulent brochette (kebab) cooked over hot coals. @womensfitnessau
PHOTOGRAPHY MARTIN POOLE, ALAN KEOHANE
1 Using a pestle and mortar, grind the garlic to a paste with a little salt. Add the butter, followed by the spices, olive oil and a little more salt, mixing until smooth. Prick the lamb all over with the tip of a sharp knife and place in a large mixing bowl. Rub the spice paste all over the lamb. Cover, refrigerate overnight. 2 Preheat the oven to 220°C (200°C fanforced) and take the lamb out of the fridge to come to room temperature. Place in a roasting tray and pour 100ml of water around the sides. Cover with foil and put into the hot oven. Reduce the heat to 200°C (180°C fan-forced) and cook for 3 hours or until the meat is tender. Remove from the oven, cover and leave to rest for 20 minutes. 3 Using two forks, shred the lamb. Transfer to a serving plate, season with salt, mix together. Scatter over the herbs and crumble over the feta. Add the pomegranate seeds and serve.
EatFIT SPICY MERGUEZ EGGS SERVES 2
GF
2 tbs olive oil 1 onion, finely chopped 1 red capsicum, deseeded and finely chopped 1 garlic clove, finely chopped 150g (4 small) merguez sausages, skins removed 1 tsp ground cumin 1 tsp paprika 2 tomatoes, finely chopped 1 tbs tomato purĂŠe 2 tbs harissa 4 free-range eggs 120g Greek yoghurt handful finely chopped coriander leaves sea salt
1 Heat the olive oil in a large frying pan over a medium heat. Add the onion and pepper and cook, stirring occasionally, for 7-8 minutes, or until soft and golden. Add the garlic and break in the sausages (about 5-6 pieces each). Mix well and cook for 1-2 minutes to get a little colour on the sausages. Add a little more oil at this stage if the pan gets too dry. 2 Tip in the cumin and paprika, mix well and add the tomatoes, tomato purĂŠe, 1 tablespoon harissa, a good pinch of salt and 50ml water. Mix everything together. Increase the heat to high and bring to the boil, stirring occasionally. Cover, reduce the heat to low and cook
for 15 minutes or until the tomatoes have broken down and the sauce is thickened. Remove the lid and cook for a further 2-3 minutes, stirring occasionally, until the sauce is really thick. Taste and add salt or a touch more harissa if needed. 3 Reduce the heat to medium and, using the back of a spoon, make 4 little wells in the sauce. Crack in the eggs and season with salt. Cover and cook for 4-5 minutes or until the egg whites have just set. 4 Meanwhile mix the yoghurt with the rest of the harissa paste and a pinch of salt. To serve, scatter the coriander over the eggs and serve immediately with the harissa yoghurt.
Find more mouthwatering Moroccan recipes in Orange Blossom & Honey by John GregorySmith (Simon & Schuster, $39.99)
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Break free from
FOOD SHAME If there’s one thing that doesn’t belong on your plate, it’s guilt
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EatFIT HANDS UP IF YOU’VE EVER INHALED A CHOCOLATE CREAM DOUGHNUT, then suffered a massive case of the guilts straight afterward? If new research is anything to go by, that’d be a huge 94 per cent of Australian girls and women aged 12-55. The study, conducted as part of a partnership between Netball Australia and Aussie Apples, also found that one in five of us feel that crushing food guilt on a daily basis. Yep, we’ve all been there – and as much as we love a ‘treat yo’self’ attitude, the resulting cascade of shame really takes the fun out of feeding. It’s not just our own inner turmoil we have to deal with, either – food shaming comes in many forms, from the colleague who insists on giving you a piece of cake after you’ve politely refused, to the housemate who can’t cope with your love of peanut-butter-everything. Whoever is serving it, the end result is the same: you’re left with the bitter taste of guilt, remorse and insecurity.
WORDS LOUISE PYNE ADDITIONAL WORDS PENNY CARROLL PHOTOGRAPHY GETTY IMAGES
BATTLE LINES
Just when did food get so complicated? Well, most likely pretty early. It’s thought that both genetics and environmental factors play a key role in our thoughts around food. Eating habits are set in childhood, but they can be influenced by the people around you in adulthood, too. “We’re taught to think about food in such odd ways,” says Amanda Gordon, director at Armchair Psychology. “Food isn’t just about sustenance, it’s got so many other values around reward and punishment and withholding and making ourselves feel better. Food isn’t just food, it’s emotion.” Because it’s so complex for so many, you can just as easily be shamed for sipping a green smoothie as scoffing a burger and fries. “People tend to criticise food choices when you don’t conform to their diet ethics or idea of healthy food. We become so caught up in our ideals we lose sight that everyone is on their own journey with food,” explains nutritionist Claudia Le Feuvre. If someone is critiquing your not-soclean eating habits, it’s likely they’re unconsciously wishing they could join you in what they consider an indulgent and delicious meal. And if they’re outraged at your effort to eat more veggies, there’s a good chance they’re subconsciously worried their own diet isn’t as healthy as it could be. “For most people, it’s not about being offended about other people’s food
choices, it’s usually being uncomfortable about their own,” Gordon notes. Maybe the biggest food shamer in your life is someone closer to home – you. If that’s the case, it’s a good idea to examine what’s really behind those negative thoughts and feels. The Aussie Apples research noted that while 78 per cent of girls and women say feeling good is more important than looking good, almost half of us have dieted in the past 12 months, and those who had were twice as likely to feel guilty about their daily food choices. Gordon notes that social media’s focus on food could be partly to blame – endless images of baben models eating perfectly styled quinoa salads one minute and drool-worthy pancake stacks the next play into our unrealistic expectations of food, forcing us to categorise meals into good or bad, and making us feel bad when we deviate from the good. “Perhaps we should resume the idea that eating is social but personal,” Gordon says. “We make food choices that are right for us, and they’re not necessarily right for others.”
NOURISH FIRST
If external or internal food shaming has made your relationship with food one that’s critical and inflexible, it’s time to reassess your approach to eating. “There are many ways to nourish your body and there is no one-size-fits-all rule,” says Le Feuvre. “Feeling self-conscious around food and eating can certainly disturb our relationship with food. It can begin to feel restrained and when that happens we can backlash, bingeing on the ‘forbidden’ foods.” A better way forward? Focus on nourishing your body from the inside out, treating yourself occasionally and acknowledging that your food choices aren’t a reflection of your moral compass. “We need to stop labelling foods as good or bad and banish sayings such as ‘naughty treats’,” says Aussie Apples dietitian Dr Joanna McMillan. “By restricting foods as part of a diet, you set yourself up for failure and feed the negative cycle of food guilt.” While eating is ultimately about fuelling your body, it’s also an opportunity to connect with family and friends, so sharing meals can help you relax your attitude to food (so long as any foodshaming habits are left at the door!). “I call it vitamin P – Pleasure!” says Le Feuvre. “Food is certainly about nourishment, but it’s about celebration and culture, too. Guilt
call e bringing you down, ar ilt gu or e am sh od If feelings of fo The Butterfly Foundation on 1800 33 46 73 for support. womensfitness.com.au
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triggers the stress hormone cortisol, which suppresses pleasure receptors. If we focus too much on restriction, we lose enjoyment around food and life itself.” And the next time you’re on the receiving end of a judgy comment about your meal? First up, take a breath and remind yourself that what you eat is totally up to you. Then, says Gordon, speak up. “It’s the same as anything else in the world, you have to develop a bit of resilience and be prepared to say to people, ‘Please don’t put me in the position of having to defend the way I live, it’s my choice’,” she says.
BOOST FOOD CONFIDENCE Ditch the shame and be mates with your plate
THINK OF FOOD AS A FRIEND The more connected to your body you are, the more you’ll look at food as a friend rather than a foe. Try to consciously prepare your meals with love and care instead of grabbing a meal on the go. FUEL YOUR BODY’S NEEDS Be aware that food will help to fulfil your body’s requirements. If you’re training for a marathon, your diet will need to support endurance; if you’re fending off the flu, immunity-boosting foods will aid recovery. SAVOUR EACH MOUTHFUL Slow down when you eat. “It’s important to give some priority to your mealtimes so you can take the time to truly savour the meal,” says Dr McMillan. “Avoid desk-top dining in front of a computer or eating while watching telly. These habits stop us from listening to our body and what it needs. They can also lead to over-eating.”
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EatFIT CONSIDER IT NATURE’S MOST CONVENIENT SNACK – wrapped in their own perfect packaging, bananas are portable, filling and full of health benefits. This tropical fruit is a good source of carbohydrate (aka muscle fuel!) so if you need a pre-workout munchie that won’t weigh you down, a nana is a great option. And because it’s high in potassium, it can help you dodge those next-day DOMS. Potassium also has a vasodilation effect – that means it dilates blood vessels, lowering blood pressure. It also plays an important role in kidney health. In fact, one study found that women who ate bananas two to three times a week were 33 per cent less likely to develop kidney disease. If you experience tummy troubles, a banana can help to reset your digestive system. We lose important electrolytes during a bout of diarrhoea, and bananas can help replace these lost nutrients without aggravating your sensitive tummy. Plus, their resistant starch has a prebiotic effect, which means it feeds the good bacteria in your gut. Bananas are also safe to eat on a low-FODMAP diet if you suffer from IBS. Rich in a soluble fibre called pectin, bananas may also help to regulate blood sugar levels, reduce cholesterol and calm cravings by keeping you fuller for longer. Bananas contain vitamin C and B6 and an amino acid called tryptophan, which studies have shown may be important for memory, mood and sleep, and some research shows it may help reduce nausea and headaches in migraine sufferers. Almonds also contain tryptophan, making them a great snack buddy for bananas.
Choc banana nice cream Combine 2 frozen bananas, tsp vanilla extract and 1 tbs cacao powder in a food processor. Add a little honey to taste if desired. Blend until you have a smooth, ice-cream-like texture, then devour immediately.
Go bananas FO O D FO C U S
Let’s hear it for this appeeling fruit!
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WORDS NICOLA SHUBROOK PHOTOGRAPHY THINKSTOCK
MAKE THIS!
WO M E N ’ S FITN F IT NEESSSS promotion promotion WOM
Pop it like it’s hot! Stay chill in the heat with this sweet popsicle recipe
Dairy-free chocolate ice cream popsicles MAKES 6
210g pitted dates (if not sticky and moist, soak in warm water for 10 minutes, then drain) cup hot water 1 can coconut cream 1 tsp pure vanilla extract 50g cacao powder 120ml Chocolate Almond Breeze cup crushed almonds 1 Add the moist, pitted dates to a food blender with the hot water (a little at a time) and blend until a thick paste forms. Set aside. 2 Scoop out the coconut cream from the can (reserving the clear liquid for other uses), and place in a large mixing bowl. Use a whisk or electric beaters to whip the coconut cream until smooth, then add vanilla, cocoa powder, Chocolate Almond Breeze and the date paste. Whip until well mixed. 3 Add a sprinkle of the crushed almonds to six popsicle moulds, then pour in the liquid mixture on top. 4 Place the moulds in the freezer for about 30 minutes, then add a popsicle stick to each mould (allowing the mixture to freeze a little first will help the sticks stay upright). 5 Return to the freezer for at least 3.5 hours or until solid, then serve.
YOUR SUMMER MENU
made smarter
Follow these easy eating tweaks to hit your feel-good goals
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EatFIT
SIPPING ON COCKTAILS, ENJOYING ICE CREAM and serving up barbecues are all part of the drill during the sunny season – but embracing it doesn’t have to mean putting your health goals on ice. Instead, see the summer months as an opportunity to wake up your plate. “Summer is a great time to reevaluate your diet,” says nutritionist Sarah West. “It brings new choices – with an abundance of delicious produce in season, there’s no better time to eat fresh, healthy foods and give your body a nutrient kick.” There are plenty of low-kilojoule, fuss-free ways to enjoy summer without undoing all your healthy habits. Here are seven expert pointers to get you started – they’re so easy to do they’ll be second nature before you know it!
1
EAT WITH THE SEASONS
Take advantage of all the amazing fresh produce on offer in summer by making a weekly trip to your local farmer’s market. You’ll not only save money snatching up foods that are in season, they’ll also be more tasty. “With zucchinis in season from summer to autumn, zoodles are an ideal alternative to heavy winter pasta dishes, and green beans make a great on-the-go snack,” says West. “Berries are at their tastiest in summer, and are a powerhouse of antioxidants, perfect in smoothies or paired with Greek yoghurt for a light snack or breakfast. Beetroot is in season from spring right through to autumn, and makes a tasty and nutritious addition to salads.”
WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES
YOUR 2 PIMP BARBECUES
Nothing says summer like getting the grill on! But, barbecues can be a health hazard if you’re not careful. “Flame-grilling meat at high temperatures releases chemicals called heterocyclic amines (HCA) that have been linked to cancer,” explains West. “Cooking meat at a lower temperature and covering it in an antioxidant-rich marinade prior to grilling helps to reduce the potentially carcinogenic properties of barbecued meats. Research suggests that incorporating herbs and spices such as basil, mint, sage, rosemary, oregano and thyme in a marinade substantially reduces the level of HCAs.” For extra health points, ditch the white bread rolls and fill up on healthy salad staples such as avocado, tomatoes and corn. And instead of condiments like
“Allow yourself a little of what you love each day – savour each bite and feel good about it” tomato and barbecue sauce, which are sugar bombs in disguise, go easy on the squeezy bottles and add mustard or homemade chutney instead.
3
SNACK SMARTER
There’s something about this time of year that makes us feel more impulsive, and if you’re on hols you might find yourself skipping your usual healthy habits. Try to plan ahead by always having healthy snacks such as fresh fruits and nuts on hand, and you’ll be less likely to reach for junk food. “Protein is a blood-sugar stabiliser, helping you to feel fuller for longer and reducing sweet cravings. Including a source of protein such as eggs, dairy products, lean meat, beans, pulses, nuts or seeds with every snack can help you to feel satisfied on less kJs, and less likely to overeat,” reveals West. “Try snacking on a sliced apple with peanut butter rather than fruit on its own, for example.”
4
TREAT YO’SELF THE HEALTHY WAY
Cooling off with a creamy treat is one of the best ways to celebrate summer, but ice cream doesn’t have to be your go-to choice. If you’re looking for a healthy alternative, minus the sugar, make your own creamy ice blocks instead. Blend together 150g peaches or nectarines and 50g strawberries with 100ml Greek yoghurt, pour the mixture into ice-block moulds and freeze until solid. “Natural Greek yoghurt with fresh seasonal berries is a great alternative to ice cream as it’s naturally sweet without the need for added refined sugars,” West says. “It also has more protein than traditional yoghurts, making it an ideal snack choice.”
5
GET JUICING
Now that chilly mornings have been replaced by sunny blue skies, it’s easy to start the day with a nutrient hit in the form of a green veggie juice or smoothie. A far better alternative to sugary fruit juices, green concoctions that include superfoods such as avocado, kale and spinach pack in
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nutrients for an energy buzz that will last all morning. “You can boost the benefits of your juices or smoothies by adding protein. This ensures they are less of a sugar hit, meaning they will have less impact on your body’s insulin levels and keep you feeling satisfied and energised,” West says. Add yoghurt, nut butters or a scoop of protein powder to your drink, and, “Rather than drinking fruit juice alone, experiment with different types of milk, such as almond milk, coconut milk or oat milk. This will help reduce the overall sugar content of the smoothie and provide nutrients too.”
6
PLAN IN ADVANCE
When you’re dining out, temptations are everywhere – from oversized portions to kJ-packed desserts. The work-around? Research! By reading menus in advance and planning your food intake, you’re less likely to make unhealthy choices. Lots of restaurants publish their menus online, so you can check out the healthy options in advance. “However, it’s important not to be too strict,” adds West. “When the foods you love are off-limits, you’re likely to feel unhappy and deprived. This is a summer diet disaster as it’s by far the easiest way to fall off the wagon. To help yourself avoid this trap, allow yourself a little of what you love each day, in moderation. Savour each bite and feel good about it – you’re then better equipped to get back to your healthy eating staples without feeling guilty or resentful.”
7
STAY HYDRATED
A crisp glass of wine goes down pretty easily on a hot day, but don’t forget to sip water as well. “During summer you need more water than usual,” says West. “Not only does it keep you hydrated when temperatures soar, water can also help fill you up and prevent overeating between meals. Try sparkling water with slices of fresh cucumber or a squeeze of fresh lime for flavour.” Aim to drink no less than 2 litres of H2O a day to fuel your energy, curb hunger pangs and make sure your body is working at its best.
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The t s e t e e sw thing These treats may be small, but they’re big on flavour and packed with goodness
These can be baked the day before, and they get fudgier over time
Chocolate raspberry brownies MAKES 28
V
DF
GF
4 eggs 1 avocado 100g almond butter cup pure maple syrup 1 tbs vanilla extract 4 fresh medjool dates cup cocoa powder
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cup coconut flour 1 tsp baking soda cup fresh raspberries, plus extra for garnish 1 Preheat oven to 180ÂşC and line a 20 x 20cm baking pan with baking paper.
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2 In a bowl, combine all of the wet ingredients with a hand mixer. Sift the dry ingredients into the wet and mix until smooth. Fold in the raspberries. 3 Pour the mixture into the pan and bake for 20-25 minutes. Allow to cool. Cut into squares and garnish with raspberries.
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EatFIT
Mini apple crumbles with lemon custard MAKES 12
V
DF
GF
FILLING 3 tbs water 1 large apple, diced finely 2 tsp cinnamon tsp nutmeg 3 medjool dates, pitted and finely diced 1 tsp lemon juice tsp ground cloves CRUST 2 cups almond meal tsp sea salt tsp baking soda 1 tbs ground cinnamon 1 tbs coconut oil, melted 3 tbs maple syrup 1 tbs pure vanilla extract CRUMBLE cup pecans, diced cup almond meal cup almonds, diced 1 tbs coconut oil
1 tbs maple syrup pinch sea salt LEMON CUSTARD 1 cup unsweetened almond milk tbs lemon zest 1 egg yolk, beaten cup maple syrup tbs arrowroot 1 tsp vanilla extract 1 Combine the filling ingredients in a small saucepan over medium heat and reduce until the dates have almost completely disintegrated and the apple has softened. Add an extra teaspoon or two of water if needed. Set aside. 2 To make the crust, preheat the oven to 180ÂşC. Lightly oil 12 small tart cases. 3 In a medium bowl, mix the dry ingredients for the crust together. Create a well in the centre and add all the wet ingredients. Mix until a dough ball forms.
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4 Place the mix into the tart cases. Shape the mix using your index fingers. Ensure there’s enough mix at the base to hold together. Bake in the oven for 10 minutes. 5 Mix all the crumble ingredients together in a bowl. To assemble, add the filling to the pre-baked crusts, taking care not to overfill. Top with the crumble mixture. Bake in the oven for 10-15 minutes or until the crumble is slightly golden. 6 Serve warm with custard on top. CUSTARD 1 In a small saucepan over medium heat, heat the almond milk and lemon zest together until it begins to simmer. 2 Meanwhile, in medium bowl beat the egg yolk and maple syrup until pale and creamy. Add arrowroot and vanilla. 3 Slowly add the warm milk to egg yolk, whisking. Return mix to stove and cook at medium to low heat, until it thickens, coating the back of a wooden spoon.
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If you’re shor t on time, soak the cashews in hot water for at least 2 hours instead
Treat tactics Dietitian Larina Robinson shares her healthy tips ■ Go raw! I find raw
treats easier than regular baking – there are less rules and it doesn’t matter if you don’t follow the recipe precisely.
■ Just like any meal, a treat should be savoured. Make sure you take the time to focus on what you’re eating, slow down and enjoy every mouthful. ■ Remember that it’s still a
treat! Just because it’s a raw cake doesn’t mean it’s kJ free. Share it around if it’s on the larger side and stop eating when you’re full. ■ One of my pantry essentials
is vanilla bean powder. I try to limit how much sweetener I use in any of my meals and snacks, so I add a teaspoon or two of pure vanilla bean powder for a hint of extra sweetness without the sugar hit.
Blackberry cheesecake MAKES 30 PIECES
DF
GF
V
BASE 2 cups fine ground almond flour tsp baking soda tsp salt tsp cinnamon 3 tbs maple syrup 5 tbs coconut oil 1 tsp vanilla extract 1 tsp lemon zest FILLING 2 cups cashews, soaked overnight and drained juice of lemon tsp sea salt cup coconut oil cup maple syrup 1 tsp vanilla bean extract or 1 whole vanilla bean
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TOPPING 1 cups fresh or frozen blackberries, thawed 1 tbs maple syrup 1 tsp vanilla extract or vanilla bean 1 tbs gelatin powder 1 Preheat the oven to 180ºC and line a 20 x 20cm baking tin with baking paper. 2 In a small bowl, combine all the base ingredients until it forms a dough ball. Place the ball into the lined pan. Lay an extra sheet of baking paper on top of the mix to stop the mix from sticking to your fingers. Press the dough evenly into the base of the lined pan. Bake for 20 minutes, until golden. Remove from the oven and set aside to cool for around 25-30 minutes.
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3 In a food processor, blend all the filling ingredients together until smooth. Once the base has cooled, pour the mixture on top and evenly spread it out. Place in the refrigerator to firm up. 4 In a small saucepan over medium heat, add the blackberries, maple syrup and vanilla (including the whole bean if using). Crush the berries with a wooden spoon to help them break down as you stir. Once the mixture is warm, sprinkle in the gelatin powder, stirring quickly to prevent lumps. Remove the vanilla bean. 5 Pour the blackberry topping on top of the cheesecake layer and place in the refrigerator for 4-5 hours to set (overnight is best). 6 Cut into 7 long slices then 30 x 2cm pieces. Serve chilled.
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EatFIT
Apricot and coconut truffles MAKES 18
DF
GF
VG
10 tbs coconut butter 2 cup coconut flakes 1-2 dried apricots, diced 1 tbs maple syrup 1 tsp vanilla extract 18 blanched almonds 8 tbs desiccated coconut, for rolling 1 Add all the ingredients except the almonds into a high-speed blender and
blend until creamy and the apricot pieces are flecked throughout. 2 Sprinkle a plate with the coconut. Scoop a tablespoon of the mix and form a patty. Press an almond on top, and roll the mix into a ball enclosing the almond. Roll each ball in the coconut to coat. Set aside. Repeat for the remaining mixture. 3 Place the truffles in the fridge for 5-10 minutes. Serve cool.
If the mixture is too soft to roll, place in the fridge until it becomes pliable again
Find more healthy, gut-friendly recipes in Wholefood Entertaining by Larina Robinson, available as both a hard-copy book ($18.99) or e-book ($17.99) at thebodydietetics.com.au
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LookFIT SHINE CONTROL
Does your skin seem to produce as much oil in summer as it does sweat? Dermatologist Dr Natasha Cook (drnatashacook.com) says you can blame humidity. “High humidity environments have more moisture content in the air. This increases the sense of moisture on the skin,” she explains. Here’s how to manage the shine factor:
1 MOISTURISE: “People make the mistake of trying to dry the skin out. Due to a process known as bio feedback, a light moisturiser will actually calm the oil glands down so they make less oil,” Dr Cook says.
WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK
2 USE A SERUM WITH SALICYLIC ACID “This will deeply cleanse the follicle and prevent obstruction from sweating,” Dr Cook notes. She recommends Dr Natasha Cook Cosmeceuticals Concentrated Clarifier, $95, and Concentrated Micropeel, $125. 3 DON’T OVER-WASH WITH FOAMING CLEANSERS “This just takes more oil out of the skin, to the point skin goes into overdrive to catch up,” explains Dr Cook. “You’ll end up feeling oilier.” 4 APPLY A FINISHING POWDER OVER LIGHT MOISTURISER “This can help absorb excess oil,” Dr Cook says.
GET THE DEETS! Head towomensfitness.com.au womensfitness.com.au for stockists of@womensfitnessmag the pretty products featured in these pages womensfitnessaustralia @womensfitnessau
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sun
DAZE Embrace the weekend in an effortless mix of fitdrobe staples and swim separates
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LookFIT
Lorna Jane crop top, $55.99; Tigerlily bikini bottoms, $120; By Charlotte necklaces and bracelets, from $119, worn throughout. 97
Tigerlily bikini top, $120; Lorna Jane crop top, $67.99 (worn underneath), and leggings, $106.
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Lorna Jane crop top, $67.99; Heidi Klum bikini bottoms, $79.95; By Charlotte earrings, $119, worn throughout; Tigerlily towel, $100. 99
Lorna Jane top, $62.99; Tigerlily bikini top, $110; Heidi Klum bikini bottoms, $89.95.
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Billabong bikini top, $39.95; Lorna Jane leggings, $106.99; Cheap Monday jacket, $105; Pared Eyewear sunglasses, $250.
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Lorna Jane crop top, $62.99, and leggings, $110.99; Unit Nine yoga mat, $115.
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Billabong swimsuit, $99.99; Lorna Jane jacket, $159.95; Tigerlily towel, $100; Nimble Activewear tote bag, $79. Photography Dave Wheeler Styling Jess Pecoraro Hair and make-up Sarah Damichi/DLM using Dermalogica and Oribe Model Brooke Hogan/Vivien’s
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Face forward New year, new look! Read up on 2018’s hottest beauty trends so you can stay ahead of the curve
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LookFIT THERE’S NO BETTER TIME than the new year to break out of your beauty bubble. Treat yourself to a new pot of joy, discover a ‘wow’ product, or revamp your beauty routine and make-up skills so they’re as fit as you are. With an array of innovative ingredients, cutting-edge technologies and expert insight to explore, the latest products are set to become your new beauty essentials. Bring it on!
2 De-stress your skin
With 48 per cent of adults saying they feel stress on a daily basis, it’s time to give your skin a stress check. “If stress regularly gets the better of you, your skin can be the first to suffer,” says hormone specialist Dr Sohère Roked. “Stress releases cortisol, which can throw off the other hormones in your body and cause breakouts on your face or body. It also disrupts the balance between good and bad bacteria in your gut, which can trigger acne, sensitivity and flare-ups.” Of course, you can’t avoid all stress in life – jobs, bills and boyfriends are here to stay – but you can learn to stress-proof your beauty regimen. When tension strikes, turn to these prods.
1 Moral make-up
The future is bright for vegan make-up – that is, products that don’t contain any animal-derived ingredients and are cruelty free. Not long ago, the choice was limited to timid shades for bare-faced beauties, but these days heaps of brands are launching free-from products that pack a bolder punch on colour and formula. Try one of these to stand out from the crowd.
BEAT REDNESS: Dermalogica Redness Relief Primer SPF 15, $72; It Cosmetics Bye Bye Redness Correcting Cream, $54
BEAT LACK OF SLEEP: Sukin Moisture Restoring Night Cream, $19.95; In Essence Sleep Easy Roll-On, $24.95
3 DIY beauty The Body Shop All-In-One InstaBlur, $25. An IRL filter, apply InstaBlur before foundation to smooth out imperfections, control shine and extend the life of your make-up.
Fancy a spot of kitchen-cupboard face pampering that’s kind to your skin and bank balance? Try an avocado and honey mask to nourish dry skin. Combine half a ripe avocado, two tablespoons of honey and half a teaspoon of coconut oil, then mix well and apply to your face, avoiding your eyes. Allow it to sit for 10-15 minutes, then rinse with warm water.
4 Look East Nude by Nature Contour Palette, $39.95. Define and illuminate your face with a lightweight contour palette that will allow your skin to breathe while giving you a high-intensity look.
Inika Certified Organic Lip & Cheek Cream, $39. Infused with sweet almond oil, vitamin E and carnauba wax, this tint is effortless to apply and will leave you with a healthy flush of colour.
There’s no stopping Korean beauty trends influencing the West, including the rise and rise of the sheet mask. This paper cloth steeped in serum with holes cut out for eyes, mouth and nostrils is a little less wasteful than a pot of product, and great for travelling. Stash away the Caolion Pore Trouble Sheet Mask, $10 for a special occasion, a moment of calm or a LOLworthy Insta post. Meanwhile, Korean brand 3 Concept Eyes – or 3CE – is the product of fashion label StyleNanda and, like most Korean beauty, it’s trend-setting, effective and fun. Get punchy lip colour with a bold matte finish in a few swipes thanks to 3CE Liquid Lip Colour, $27.
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BEAT BREAKOUTS: Neutrogena Acne Stress Control Wash, $14.99; Natio Tinted Purifying Spot Treatment, $9.95
5 Better brows
If your brows are still your face’s forgotten feature, it’s time to give them the attention they deserve. “A well-shaped brow can help to maximise small eyes or lift ageing ones,” says brow expert Suman Jalaf. If you have sparse, thin, over-plucked or patchy brows, microblading is the latest technique on the block. “This method works by applying medical-grade pigment in incredibly fine, hair-like strokes to the skin in between epidermis and dermis. This is not as deep as traditional semi-permanent make-up, so brows won’t appear as dark or prominent. The result is a more defined brow that shapes the face and enhances features naturally.” For an at-home enhancement, try Models Prefer Brow Tint, $12.99, a fine-tipped pen that fills in brows with a natural-look, waterproof formula.
6 Naturals on a budget
Love the idea of natural beauty but can’t afford the exxy price tags? Research from the US shows that green beauty choices are now officially a mass trend, as more people are demanding eco-friendly products without compromising on price or performance. Cue natural Melbourne brand Sukin. @womensfitnessau
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The brand was endorsed by dream-girl Emma Watson on Instagram and the range is all about being clean, green and affordable, with no parabens, sulphates, synthetic fragrances, animal derivatives or harsh detergents. They’re also 100% carbon neutral, biodegradable and grey water safe. You can score the Botanical Body Wash for less than $10 ($8.95, in fact).
exactly how the brand’s make-up products look on your face. Similarly, the clever FeelUnique Makeup Live app (feelunique. com) allows you to try on different products and shades from a range of 600 products across 10 brands. Both apps use advanced face recognition technology to accurately apply shades, which even move with you as you smile or talk. You beauty!
7 Big hair don’t care!
9 Weird & wonderful
What’s the best plan of attack for keeping a head full of baben curls or waves from misbehaving, especially if they’re thirsty, frizzy or stressed out? If your mop is somewhere between a blessing and a curse, there’s no point wrestling it into submission – instead, embrace it. Stylist Edward James shares his dos and don’ts for curls: ■ Get a great cut: “Curly hair has a lot of movement and 3D texture, so it needs to be cut by a stylist who understands this – it can’t be cut like straight hair.” ■ Keep it fat: “Never allow a stylist to ‘thin’ your curls or waves – twisting hair and cutting along the twisted strand will result in a lot of frizz.” ■ Cleanse carefully: “Curly hair is fragile and susceptible to frizz if it’s over-cleansed. Use a cleansing conditioner (also known as co-wash shampoo) for a more gentle approach. Alternatively, use your own mix of one part shampoo to four parts conditioner to cleanse roots, then rinse.”
8 Go, go gadget
Colour matching can be tricky when you’re buying online, but beauty apps can help. The Makeup Genius app by L’Oréal Paris (makeupgenius.com.au) uses your smartphone’s camera to virtually apply eyeshadows, lipsticks, eyeliners and blushers in real time (rather than uploading a picture of yourself), so you can see
Introducing the latest wacky beauty trend: camel milk! Boasting nutrients like elastin, vitamin C and lanolin, the milk from everyone’s favourite desert buddy is a true skin hero. Try it in the CameLife range of prods, the first brand to be launched by the Australian Camel Milk Company, whose vision is to create an ethical eco-system of camel dairying. CameLife Nourishing Body Mousse, $25.
10 The future of vitamins
Vitamins and antioxidants are a must for beautiful skin, hair and nails, and the latest way to get your dose is via IV. If you’re keen to try out this celeb trend, actIV infusion (activinfusion.com.au) has opened in Sydney, offering infusion treatments to boost your energy levels and improve skin health from within. “IV therapy allows for 100 per cent absorption of essential fluids, vitamins and minerals into the bloodstream, meaning you can get a much higher dosage than regular supplements,” says actIV infusion co-founder Max Petro. “It’s the quickest and easiest way to do something good for your body.”
11 Lippie with staying power
If you haven’t yet upgraded your lipstick to liquid, do it – this make-up trend is here to stay. Most brands have a lipgloss-style applicator with a matte, superlong-lasting, non-transferable and feather-light finish. Looking good.
Rimmel London Stay Matte Liquid Lip Colour, $14.95 A non-drying, velvety matte finish that lasts for 12 hours.
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Savvy Ultra Matte Lip Colour, $7.99 Available in five shades – wear alone or mix them for a unique hue.
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NYX Pro Makeup Soft Matte Lip Cream, $12.95 Thanks to the creamy consistency, your lips will stay hydrated.
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LookFIT 12 New-gen textures
WORDS YANAR ALKAYAT ADDITIONAL WORDS CONSTANTINA DEMOS
Forget about shampoo in a pump or cleanser in a cream – bathroom basics have had an upgrade. Traditional textures are out and new, innovative ones are in. Here are five fun alternatives to get your mitts on…
1 The Body Shop Spa of the World Himalayan Charcoal Body Clay, $33. A spa treatment in a bottle all the way from the Himalayas, the body clay works to purify and detoxify skin. 2 Dr. LeWinn’s Eternal Youth Foaming Mousse Cleanser, $29.95. Mousse is no longer reserved for the hair. This cleanser transforms into a rich foam when combined with water. 3 L’Occitane Arlésienne Velvet Hand Cream $14. Enriched with 25% shea butter, this hand cream feels like slipping on velvet gloves. 4 Keune Blend Salt Mousse, $29.95. This volumising hair mousse has a little sea salt added in to give your locks gritty texture. 5 Lush Montalbano, $14.95. A solid shampoo enriched with Sicilian lemon oil, olive and rosemary to cleanse hair.
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Style
FILES d The prettif ying products an cool kit worth your coin!
3 easy steps to beach babe curls Nail that carefree tousled style with these tips from co-creative director of Eleven Australia, Joey Scandizzo 1 Apply Eleven Miracle Hair Treatment, $24.95, through damp hair, then work Eleven Keep My Curl Defining Cream, $23.95, from roots to ends. 2 Twist hair together in 2-inch sections all over your head. Allow your hair to dry naturally or blow-dry with a diffuser on low speed, high heat. 3 When your hair is dry and cool, tip your head over and shake out the twists with your fingers. To finish, work a little Eleven Smooth & Shine Anti-Frizz Serum, $24.95, through your curls to enhance separation and tame fly-aways. Ta-da!
#HAIRGOALS TOP OF THE CROPS
Functional enough for a workout and stylin’ enough to take you to brunch, this crop is the ultimate fitdrobe staple. Jasmine Alexa Cross Over Crop Top, $119.99 108
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Heads up: Number 4 High Performance Hair Care has arrived Down Under! The range of 21 products is inspired by French culture, contains zero nasties, is 100% vegan and free from gluten and parabens. Try the Sugar Texturizing Spray, $46.50, to add cool-girl texture.
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LookFIT
Perfect pins
Get your legs ready for short-shorts season
DE-FUZZ: Marzena Sensitive Hair Remover Lotion, $8.50
FIRM UP: Palmer’s Cocoa Butter Formula All-Over Body Firming Lotion, $7.39
ADD SHINE: Ulta 3 Summer Goddess Body Glow Oil, $12.95
SUMMER IN A TUBE
If you can’t get away to a tropical island, fool your senses with Lano Hand Cream Intense Coconutter, $16.95 – think coconut oil, coconut milk and vitamin E.
WORDS PENNY CARROLL PHOTOGRAPHY ANDY GREEN (MISTY COPELAND), ANDREW O’TOOLE (ELEVEN AUSTRALIA) MAKE-UP BELINDA ZOLLO STYLING SOPHIE HEXTER
Take cover
FRESH FACED
Your mission? To save your face from the elements. Your weapon? Swisse Blood Orange Brightening Facial Serum, $29.99, which uses potent antioxidants to fight environmental damage, brighten tone and balance hyperpigmentation.
We all need protection from the sun’s rays, but not all skin can handle a straight-up SPF. Keep sensitive skin shielded with We Are Feel Good Inc Sensitive Sunscreen Lotion SPF50+, $27.95. The preservative-free lotion is lightweight, gentle and water-resistant.
WELCOME TO OZ!
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The US prima ballerina, Under Armour athlete and fierce fashionista spills on success, confidence and style On dreaming big: “Work hard and be committed to whatever you do. Do not judge your success by others. Figure out your strengths and make that your advantage. That’s what I did with ballet – I grew to love it, and that’s what made me hungry to do better and be better.” On confidence: “Have people around you who will be honest with you, who you can trust to give you the feedback you need. And be comfortable with your best self and who you are. Don’t let the outside world affect you.” On style: “Fashion to me is so much more than what you wear. Similarly to dance, it’s a way of expressing your individuality. I’m excited about the new UA Inspired by Misty Copeland collection, which includes styles that I love to wear, whether I’m going to and from rehearsals or out on the town.”
Say g’day to Zaazee, a boutique sportswear label from the UK that’s just landed on our sunny shores. We’re loving the brand’s bright colours, high-tech fabrics and comfy fit. Zaazee skort, $99.99, and top, $74.99, zaazee.com.au
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5 mins with Misty Copeland
Under Armour Inspired by Misty Copeland collection, from $70, undrarmr.co/InspiredByMisty @womensfitnessmag
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For a regular spa date that won’t cost you the earth, try these expert DIY tips
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PHOTOGRAPHY CREDIT TO GO HERE PLEASE
Be your own facialist
LookFIT IN A DREAM WORLD, WE’D ALL HAVE A TOP FACIALIST ON SPEED DIAL and a standing date at the spa, right? Sadly, in the waking world, we’ll work back a few hours, schedule a social event (or 10, but who’s counting?) and go a little too overboard on ASOS, and suddenly that facial your tired skin is craving has moved to the backburner. The fix? Do your bit at home to give your face the spa-worthy treatment it deserves.
WORDS CONSTANTINA DEMOS PHOTOGRAPHY THINKSTOCK *ON SALE JANUARY 2018
MASTER THE AT-HOME FACIAL
You need a squeaky clean base to allow treatment products to penetrate deep into the skin. Cara Hitchens, endota spa education coordinator, recommends starting with a thorough exfoliation. “If you don’t have time to thoroughly exfoliate, then a quick trick is to use a product that gives fast results.” Buddy up to endota spa New Age Active Thermal Exfoliant, $55* (1), in the shower to buff yourself a clean (face) slate in no time. Follow up with a mask that’s packed with potent active ingredients – think stars like vitamins A and E, pro-vitamin B and hexapeptides. “Masks help rescue stressed, lacklustre, dry or ageing skin and replenish your complexion,” says Hitchens. “If you’re time-poor you can pop the mask on while you’re cooking dinner or getting ready for a night out – it should only be on for about 10 minutes.” Finish your treatment by gently massaging in a serum targeted to your skin concerns. “Serums have been clinically proven to help stimulate collagen, boost firmness and reduce appearance of fine lines and wrinkles,” says Hitchens. Pro tip: To really get those zen spa feels flowing, rub the aromatic endota spa Calm Essential Oil 10ml, $26 (2), over your wrists to help you unwind.
“Masks help rescue stressed, lacklustre, dry or ageing skin and replenish your complexion. If you’re time-poor pop the mask on while you’re cooking dinner” Weekly
SCRUB UP Did you know that when old skin cells start to pile up on the surface, it can result in excess oil and clogged pores? The only way to get rid of that layer is to exfoliate, so add it to your weekly checklist. Essano Rosehip Gentle Facial Exfoliator, $14.99 (6), contains tiny rosehip bioexfoliating granules to lift dead skin. MULTI-MASK Different areas of the face have different needs. Oily areas, like your T-zone, need controlling, while dry areas need hydrating. Introducing the Sukin Multi-Masking Kit, $14.95 (7), which contains an Oil Balancing Anti-Pollution Facial Masque and Hydrating Facial Masque to treat specific areas at once.
INVEST IN GADGETS
Are you serious about glowing skin? Like really and truly? If you answered in the
REFRESH YOUR ROUTINE
affirmative, you need to take your DIY spa to the next level with some handy home gadgets. The Neutrogena Light Therapy Acne Mask Kit, $69.99 (8), is UV-free and the only home LED device that treats your face with both blue and red visible lights to disrupt the cycle of acne. This nifty 10-minute treatment will help reduce acne-causing bacteria and inflammation. Normal skin turnover has a one-month cycle, but if you can speed this up you’ll gradually build a firmer, younger-looking complexion. Yes, please! Try the Nion Beauty Opus Express Cleansing Brush, $74.95 (9), which uses gentle kinetic vibrations to exfoliate and purify pores. Finally, give yourself a relaxing face massage with the Krystle Knight Rose Quartz Face Massage Roller, $49 (10). It won’t just feel good, it’ll soothe stiff muscles, encourage blood circulation and strengthen elasticity of the skin.
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KEEP IT CLEAN To ensure all grease and make-up is removed from your face, you must double cleanse. Try Dermalogica Precleanse Balm, $65 (3), which melts away impurities and comes with a cleansing mitt for mild exfoliation. Follow with a gentle cleanser like Kora Organics Foaming Cleanser, $39.95 (4). BEAUTY SLEEP Skin best absorbs product overnight as its temperature rises by about half a degree while we sleep. Make the most of it with Khiel’s Midnight Recovery Concentrate, $66 (5). womensfitness.com.au
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TravelFIT OM-AZING
Imagine practising yoga in the Red Centre, overlooking Uluru, just after you’ve witnessed the sun rise over the sacred Indigenous site. Desert Dreaming Yoga Retreat is unlike your typical wellness getaway, incorporating a special sunrise yoga experience at Uluru, plus daily yoga, a hike around the domed rock formations of Kata Tjuta, and meditation – all while you stay in luxe accommodation at Voyages Ayers Rock Resort. The next weeklong retreat is coming up on April 27. Visit denbysheather.com/eco-luxeretreats for more information, or stretch yourself at one of these unique yoga holidays instead… 1 Alternate skiing with yoga for one week in the French Alps soulshineretreats.com 2 Dance in the party capital of the world, Ibiza, then balance it out with unlimited yoga on a three-to-sevennight retreat yogafitretreats.com
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
3 Sleep in a tree house in Nicaragua and rise for a yoga session on a platform overlooking the ocean aquanicaragua.com.
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2018 s l a o g l e v a r t # Where in the world will you go this year?
EVERYONE KNOWS SOMEONE WHO’S HIKED MACHU PICCHU, attempted to hula at a luau in Waikiki and eaten too much gelati in Rome – that person might even be you. If you’re nearing the end of your travel bucket list and you’re worried your future will consist of revisiting the same old places or, worse still, retiring your passport, you can stop torturing yourself. You know what you need? New travel goals. So if your destination list is in need of a revamp, fill it up with this year’s hottest holiday trends.
THE GOAL: Explore Australia
If you’re yet to explore our own sunburnt country, you’re missing out. For a complete digital detox, explore the mostly untouched wilderness of East Arnhem Land in north Oz, and sit around a campfire to hear stories from the Yolngu people. There’s no wi-fi or phone coverage, forcing you to get back to nature – which studies show relieves stress, reduces inflammation and even improves memory. Or if you love art, try an overnight rock art tour in Laura, northern Queensland, where you’ll be guided by the Kuku Yalanji traditional owners to view 450 pieces of art. Want a more relaxing experience? Visit Daintree National Park and follow the Kuku Yalanji People on a dreamtime walk of Mosman Gorge, then unwind at the Daintree Eco Lodge spa. Make it happen: Seven-day East Arnhem Land trips from $5,095, intrepidtravel.com. Overnight art tour camp in Laura, $390, jarramalirockarttours.com.au. Dreamtime walk, $68, mossmangorge.com.au. 114
TravelFIT THE GOAL: Party on a cruise ship
Standard cruises have the potential be a lot of fun – except, who really wants to spend a whole week surrounded by retirees and young families with seasick kids? Well, one of the more exciting trends to come out of the annual Virtuoso Travel Week expo in Las Vegas was cruises for millennials. There’s even a passport check before departure to make sure no one over 45 or under 21 sneaks on! Instead of daggy disco nights where golden oldies are played on rotation (and not in an ironic way), imagine getting down to sets by an international DJ in Amsterdam. There aren’t any ’80s-style aerobics classes either – instead, think rooftop yoga and TRX classes. Rather than learn how to turn a towel into one of those animal sculptures room service likes to leave on beds, participate in an art-andwine class and paint a local scene while you drink with your new friends. Make it happen: U by Uniworld is running river cruises around Europe from April, including an eight-day party cruise from Amsterdam to Frankfurt, and a more relaxing Budapest to Bavaria trip featuring charcuterie tastings, bike rides and spa action. From $2,249, ubyuniworld.com/au.
THE GOAL: Trek through a desert
There are trips you can only do once in a lifetime – which definitely doesn’t mean you should keep shunting them to your ‘one day’ mental list. The time is now, right? Right, according to a worldwide Booking. com survey, which found that 82 per cent of people with a big travel dream are planning on making it a reality this year. But it’s not just the usual adventures people are seeking, with World Expeditions reporting an increased interest in off-thebeaten path destinations, like swapping Everest for a remote Nepal trek. For a truly unique expedition (so unique, in fact, that the first time it was run was only two years ago), join this year’s 13-night trek across Iran’s Lut desert. On the 220km journey, you’ll cross desert plains, star-shaped sand dunes, meteorites and 80-metre high sand castles called kaluts. Make it happen: Pre-holiday training is important for this trip – so you may want to book in advance and up your fitness regimen in preparation. You’ll need to be able to trek up to 25km per day on sand in the heat for 10 continuous days, while carrying a 15km bag. Yep, it’s a toughie. Visit secretcompass.com to apply for the team. From $6,180 per person.
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THE GOAL: Travel with the gals
THE GOAL: Go walking
It must be a side-effect of sitting on our bums all day: walking holidays are the next big thing in travel. According to the Booking.com survey, which canvassed travellers from Australia, the UK, China and 23 other countries, the number of people who want to take a health and wellbeing holiday has almost doubled since last year. Out of those, more than half are planning on going on a walking or hiking trip to smash those daily steps goals while immersing themselves in the local culture. If you’ve done Machu Picchu (or just want to add photos of a different kind to your friends’ Insta feeds), one of the best new hiking trails also happens to be the world’s longest: the Via Dinarica. The 1930km mountainous trail goes through seven countries – Slovenia, Croatia, Bosnia and Herzegovina, Montenegro, Albania, Kosovo and Macedonia – of what was the former Yugoslavia. The route changes from snow-capped to lush forest and great waterfalls; rest your feet in mountain hut accommodation along the way. Make it happen: If you’re an experienced hiker, you can do Via Dinarica unguided with a little help from trail.viadinarica.com, which lists all the details you need.
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WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK, GETTY IMAGES. PRICES HAVE BEEN CONVERTED TO AUD
Many of us don’t get to see our girlfriends as much as we’d like to, but research shows that these close relationships are as critical to our health as eating well and exercising, even helping us to live longer. Make that your incentive to declare 2018 the first year of your annual all-girls holiday. Planning a yearly getaway will not only give you more excuses to hang out in the lead-up, but the holiday itself will strengthen your friendships (and, as a side-effect, your health) in ways Friday night drinks couldn’t. The people at Booking.com found that group getaways are set to increase more than any other segments this year. If you’ve done New York and Maui with mates, hit up Miami, which Virtuoso rated in the top three US destinations for travellers. Make it happen: Miami has that perfect mix of nightlife in South Beach, delicious food (check out Cuban restaurants while you’re there), plus swimming and cocktails. If you want more of a wellness focus, the COMO Metropolitan hotel has a sevenday luxury spa retreat package, which includes accommodation, a daily massage or facial and access to the spa, from $3,566 each, healthandfitnesstravel.com.au.
TravelFIT THE GOAL: Sportpacked adventures
Adrenaline junkies will be happy to hear there are plenty of new programs in the works that cater to your thrill-seeking holiday needs, as Classic Journeys has identified sporty travel as one of the big 2018 travel trends. Get your heart rate up and challenge your fitness as you go glacier walking in New Zealand (glaciercountry. co.nz), sandboarding on pristine white dunes in Lancelin, WA (exploretoursperth. com.au) or mountain-biking through the Swiss Alps (mtbverbier.com). For a multi-sports adventure in the one trip, head to picturesque Slovenia (right) where you can go white water rafting in Kobarid, canyoning in the Sušec Canyon, kayaking on the Soca River and enjoy views of the Julian Alps as you race down Zipline Slovenia at a pulse-raising 60km per hour. Make it happen: The Exodus Travels eight-day mixed adventure Slovenia tour runs between June and September. Prices start at $1,705, and includes seven nights’ accommodation at the too-cute family-run Hotel Gostisce Jazbec, plus all activities; you’ll need to pay extra for optional experiences like paragliding. Visit exodustravels.com for all of the details.
THE GOAL: Eat like a local
Are most of your life decisions guided by your stomach? Head to a foodie destination this year and treat your tastebuds to a smorgasbord of exciting new flavours. Sampling the vibrant street food in places like Bangkok, Hanoi and Turkey is top of the list for a huge 51 per cent of travellers according to Booking. com, while 23 per cent are looking forward to splashing out on some fine dining – think Michelin-starred restaurant experiences in big foodie cities like Rome, Paris and Sao Paulo. Make it happen: If you’re hungry for a street food odyssey, get yourself to Bangkok, then sign yourself up for a Motorbike Food Adventure & Amazing Night Market tour. Over four delicious hours, you’ll sample Thai-style fried chicken, hot pots, grilled fish and mango shakes as you ride through the city to the locals’ favourite night markets; from $100, bangkokfoodtours.com. For a Michelinstarred meal that won’t hurt your wallet (too much), head to Les Fables de La Fontaine in Paris to taste a modern take on classics from Nice and the French Riviera. The weekday lunch menu starts at a palatable $40. Bon appetit!
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WF’s resident yogi Kate Kendall shares her conscious guide to the Hawaiian island
KAUAI CALLING I HAVE THIS RULE: I ONLY REVISIT PLACES THAT LEAVE ME FEELING CONNECTED, uplifted and totally alive. Kauai, Hawaii’s fourthlargest island, is one of those destinations. The first time I visited, in 2015, I had some spiritually expansive experiences – it seemed to be a place where I faced fears and strengthened relationships. Funnily enough, this time around, it did the same. Maybe it’s something about being out of your familiar environment that cuts loose your comforts. Maybe it’s all the time you have away from work and the hustle and bustle of the city life that many of us lead. Maybe it was my intention to be open to the ‘aloha spirit’. Whatever magical combination was at work, I think I can speak broadly and inclusively when I say travel deepens you. Whenever I travel, I like to do it as an ‘active yogi’ – and to me, that really means consciously and curiously making connections and always leaving the place I visit in the same state, if not better. And 118
now that I’m practically a local (I wish!), I’m ready to share some tips for consciously exploring Kauai.
ISLAND HOME
The north-most island in the Hawaiian chain, about 169km northwest of O’ahu, Kauai is known as the Garden Island. It’s draped in emerald valleys, sharp mountain spires and steep cliffs. Centuries of growth have formed tropical rainforests, forking rivers and insanely beautiful waterfalls. It’s nothing short of magic. On my first visit I stayed on the eastern side of the island, but visited the north frequently. I fell in love with Hanalei Bay, where humbling, huge mountains meet the ocean, so when I returned, this was my home for three weeks. The village itself has a tight community feel and one of the things I love most is how inclusive people are – of both locals and tourists alike.
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GOOD INTENTIONS
I always like to take some kind of intention on the road with me. Being in Hawaii, I chose to be open to the ‘aloha spirit’. When I enquired with the locals, they told me that the word ‘aloha’ refers to the presence of breath or breath of life, and the ‘aloha spirit’ is loving and treating others with the same love and respect that you’d wish others to give you. In essence, it holds the same meaning as ‘namaste’.
FOODIE FAVES
I found myself perching at Hanalei Bread Co (restaurantbaracuda.com) most mornings, sipping on a Chai Not To smoothie – a combo of cold brew coffee, organic milk, coconut, banana and chai spices. Just you chai to resist it! The coffee
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TravelFIT Baracuda (restaurantbaracuda.com), then sip on some sundowners at St Regis (stregisprinceville.com) in Princeville. Find a spot on the outdoor verandah to watch the sun go to bed over the bay. It’s totally romantic – even if you’re flying solo.
YOGA HANGS
There are a few yoga studios scattered across the island but I spent my time at two in particular. Yoga Hanalei (yogahanalei.com) is perched above some shops in the main town and when I visited the studio a few years ago I fell in love with the owner Bhavani’s classes. She has a mad local following and rightly so – her classes are rich with philosophy while focusing on sustainable alignment and anatomy, all delivered in a fun, friendly and down-to-earth way. If Yoga Hanalei is the wise one, Waves Yoga (wavesyogakaui.com) in Princeville is the cheeky little sister. The crowd is more funky, surf-wise and cool. Practised under infrared heaters, you’ll get a great dynamic session that will leave you feeling fully detoxed.
PHOTOGRAPHY THINKSTOCK, KATE KENDALL
ADVENTURE TIME
is great and they also do a pumpkin chia seed pudding with granola and coconut that flipped my lid. There were also two food trucks that I fell in love with in Kauai. Cafe Tumeric (cafeturmeric@gmail.com) is a little taste of India – it’s down-to-earth, tasty food, all prepared with love out of a truck! Go figure. My fave was the veggie coconut curry teamed with a mango lassi. The other was Trucking Delicious (truckingdeliciouskauai.com) and the name says it all. I was absolutely blown away by this place. The Macnut Mahi Mahi dish was my go-to. Locals recommended Dolphin (hanaleidolphin.com) for sushi and when my partner and I finally got in (the lines can be lengthy) we were stoked. Think edamame, sushi rolls of all kinds (the soft shell crab is delish) and cocktails to boot. For something a little fancier, try
A trip to Kauai just isn’t complete without seeing the Na Pali Coast. To get a glimpse, walk the first few kilometres (which is a workout in itself – lots of up-and-down terrain) of the Kalalau Trail. You’ll drink in plenty of stunning views along the way and wind up staring – jaw wide open – at the beauty of it all when you arrive at Hanakapiai Beach. If you’re up for it, turn left when you get to the beach to head up to Hanakapiai Falls (an extra 3-4km). This is no small feat, thanks to somewhat cryptic river crossings and an incredibly steep hill climb. However, the reward at the top is totally worth it: a refreshing swim under a majestic waterfall. Much of the island isn’t accessible by foot – no matter how athletic and adventurous you are – so the best way to see it all is by air. Sunshine Helicopters (sunshinehelicopters.com) in Princeville flew us through incredible waterfalls (including the famous one from Jurassic Park), took us to the second-most ‘wet’ place on earth and generally left me in awe of this island’s beauty. Plus, it was my first time in a helicopter. How cool!
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Tuned-in travel Take Kate’s conscious travel tips on your next break
HYDRATE When I’m travelling, I want to feel alive. Hydration is super important for flushing out and plumping cells with life, and it’s particularly useful for long-haul flights. Enjoy that one glass of bubbles on the flight and then opt for the H2O. BE FLEXIBLE Do your research before you hit your destination, but if other opportunities come up, be open. As Lao Tzu said, “A good traveller has no fixed plans, and is not intent on arriving.” HONOUR THE LOCALS Be open to learning to live as others do. Support local produce, try the local dishes and head to farmers’ markets when you can. YOUR EXPERIENCE IS UP TO YOU Start each day with a grounding exercise. It might be five minutes in meditation, stepping out onto the grass, closing your eyes and feeling the earth underneath you as you acknowledge where you are. Visit activeyogi.com.au for a free guided meditation you can take on holiday.
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TravelFIT
E H NoT Om ve the world! Get out there and explore
Beauty to go
Whether you’re wandering afar or staying put on your beach towel this summer, stash the Clemence Organics Travel Essentials Pack, $89.95, in your tote bag. It includes all the essentials your skin needs to stay soothed and hydrated – think lip balm, a hydrating spray and the brand’s awesome all-rounder SOS balm. clemenceorganics.com
GO WILD
Download the new Luvmyhike app for a 12-week workout plan that will get you fit and inspired for that big trek or climb. $7.99 per week, iTunes and Google Play (after a 7-day free trial), luvmyhike.com
Whale of a time
LOVE YOUR LAPPY
Keep your precious laptop safe in this luxe shock-resistant backpack – it also has an inbuilt cable-routing system that allows you to connect your devices within your pack. Genius! STM Goods Grace backpack, $119.95, stmgoods.com.au
French fix
WORDS PENNY CARROLL
If you can’t get to the City of Light, reading about it in this beauty editor’s memoir is the next best thing, oui? Paris Dreaming by Katrina Lawrence, $35, harpercollins.com.au
Love the gentle giants of the deep? Swim with humpback whales in Tonga’s tropical lagoons on the Majestic Whale Encounters Whale Swim and Yoga Retreat. This eight-day trip combines five days of whale swims with daily yoga classes and luxe eco accommodation at a secluded sanctuary. From $4000 per person twin share, majesticwhaleencounters.com.au
Good clean fun
Melbourne’s pub scene is getting a healthy makeover thanks to Superfluid, a cool chain of juice bars and plant-based eateries opening in traditional pubs around the city, including the iconic Carlton Club on Bourke Street and The Gertrude Hotel in Fitzroy.
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Get ready for a major confidence makeover! We share the keys to radical self-love and acceptance in the February issue. Don’t miss it!
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WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
IN YOUR DREAMS
There’s no need to feel awkward at yoga after you’ve had another vivid dream (ahem) of the hot guy you always happen to practise next to, because it’s good for your health. New research in The Journal of Neuroscience shows the more time participants spent dreaming, which occurs during the rapid-eye-movement (REM) stage of sleep, the lower the amount of fear-related brain activity they had when subjected to a mild electric shock the following day. The authors say these findings are the first to show that REM sleep can help us build resilience before traumatic experiences, as it reduces fear-related activity in the brain. So if you wake up remembering your dream adventures with hot yoga guy, experts say you’re likely getting at least some REM sleep. And if you’re having trouble? Keep going to yoga for the double dose of benefits – the release of tension to help you sleep better, and the eye candy. 123
HIT THE BREAKS From one minute to a weekend, these life pauses will give you a chance to refresh, re-energise and reboot – so you don’t run out of gas!
EVER FEEL AS THOUGH YOU’RE RUNNING ON EMPTY, but find it hard to take a moment to stop and refuel? Or maybe you can’t recall the last time you did something just for fun? If it sounds like we’re reading your mind right now, you could use a pit stop or two. Whether it’s a mindful minute or a weekend away, downtime is vital for wellbeing. “When we’re stressed, our bodies release a chemical called cortisol,” says Melbourne psychologist Sally-Anne McCormack. “These high levels are great in the short term, and mean we can focus and concentrate on the task at hand. But we need to be able to reduce the levels of cortisol, as raised amounts for a prolonged period of time is being shown to have physical as well as wellbeing issues. We can do that by going for a walk, watching something light on television, having a chat with a friend, or patting the dog – whatever works for you, so long as you find a way to wind down.” Keep yourself feeling balanced and relaxed, rather than burnt out and frazzled, with our guide to chillaxing.
PRESS PAUSE
Autopilot is the default setting for most of us, especially if we’re busy. But regularly pausing for as little as a minute can help us to check in with how we’re tracking so we can recalibrate if necessary. “I think it’s essential to take mini breaks throughout the day,” says psychologist Samantha Clarke, who has a practice on Queensland’s Sunshine Coast. “This might mean a minute of breathing, when you just notice your breath going in and out. Or try eating the first three mouthfuls of your lunch mindfully, by connecting with your 124
senses as you eat, to bring you back into the here and now.” Clarke also suggests using one of the many apps that feature bell sounds throughout the day as a reminder to check in, such as the free app Meditation Bells. TRY THIS: Next time you’re rushing from one task to the next, take 60 seconds to reset and refocus your mind. Get up, stretch, and consider what your next moves will be to regain focus, says McCormack.
TAKE 10
We hear you – there’s barely time in the day to pee, let alone meditate! But imagine if you could chill in the present and not worry about your job/date/credit card bill. Carving out a mindful 10 minutes to focus on the here and now is one of the most beneficial breaks you can take, says Clarke. “Coming back to the present is like a reset – it helps us to return to what is actually happening in the world around us, rather than what our mind says is occurring,” she says. You’re kind and caring to your mum, your “Thoughts can be very powerful friends and your boyfriend, but yourself? Not as we get ‘hooked’ by them.” so much. “Self-compassion is such a big factor We’re carried away by worries, in wellbeing,” says Clarke. “Being able to be kind or events from the past or the and loving toward yourself when things are hard future, creating unnecessary is so important.” Next time you find yourself stress in our bodies. “One of the being your own worst critic, “Ask yourself, best skills we can learn is how to ‘If my friend or partner was going watch our thoughts,” she adds. through this, how would I take care A recent Canadian study found of them? What would I say as little as 10 minutes of a mindfulness to them?’” meditation can reduce wandering thoughts, especially in those with anxiety. TRY THIS: Practise being mindful by downloading a free app such as Smiling Mind, or go to Clarke’s website mindbodyresilience.com to listen to simple guided mindfulness meditations.
GIVE YOURSELF A BREAK
RelaxFIT LOCK IN AN HOUR
Who’d like an hour with Outlander’s Sam Heughan? We all need downtime, but often feel we should be doing something productive, and then feel guilty for ‘wasting time’. Plan to do something you find relaxing, such as watching Netflix, reading or sorting out your Spotify playlists, so you can indulge without worrying. “When it’s scheduled, it just takes away my stress, because there is nothing else I’m supposed to be doing,” says McCormack. TRY THIS: Every day, schedule one thing that you find enjoyable and relaxing into your diary. Hello, Sam…
GET OUT AT LUNCH
Sitting is the new smoking, experts say, with recent US research finding the longer you sit, the shorter your lifespan. The message is clear – we’ve got to move. Exercise physiologist Drew Harrisberg says a lunchtime walk can have countless benefits, including helping your body clock by being in the sun, and reducing stress. “You’ll be able to soak up some sun, get your blood flowing, breathe some fresh air, increase your heart rate and metabolic rate, and even improve your mood,” he says. TRY THIS: Add in some bodyweight resistance exercise at a bench along the way, such as tricep dips, step-ups, sit-tostands and push-ups.
GO ON A MINIBREAK
WORDS CARMEL SPARKE PHOTOGRAPHY THINKSTOCK
You know that shopping trip you keep talking about with your besties? Turns out it’s actually great therapy, and not just of the retail kind. Plenty of studies have shown that strong social connections will help you live longer and be happier, so make time for bonding with your squad. “Taking time to connect with the people in your tribe is really restorative, especially if they are people you feel energised by,” says Clarke. Having something to look forward to is also a positive. “I think it’s helpful to have some time scheduled in at least every three months – whether that’s a weekend away with family or friends, camping, spa time, or even a tech-free weekend,” she adds. If you need more convincing, US scientists have found that just six days away from home left holidaymakers with genetic changes that boost the immune system and lower levels of proteins linked to depression and dementia. TRY THIS: Partying is fun, but if you link your weekend away to activities that also boost wellbeing, such as walking, surfing or a yoga retreat, your minibreak is doing double health duty. Cheers to that! womensfitness.com.au
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Wash away stress with the power of nature
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Tree change
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IF YOU GO DOWN TO THE WOODS TODAY, you’re in for a big surprise. Why? Because your time out in nature isn’t just a nice antidote to the digital world, it has real wellbeing benefits. Yep, spending time in green spaces is a scientifically proven wellness concept that comes with an official name: ‘forest bathing’. The Japanese coined the phrase shinrin-yoku way back in 1982 (roughly translated as ‘taking in the forest atmosphere’ or ‘forest bathing’) and have turned it into a form of therapy that’s now thought to lower blood pressure, improve mood and focus and reduce stress. In fact, shinrinyoku is so popular it’s now part of Japan’s national health policy, with millions being spent on research and more than 55 official forest trails being created, with plans for many more. And it’s not only the Japanese who are heading for leafy areas. In Malaysia, the concept is known as mandi embun or ‘bathing in the forest dew’ and it’s catching on in South Korea, Taiwan, Finland, and (not surprisingly) Australia.
“FRESH AIR CAN HELP REGULATE SEROTONIN, PROMOTING WELLBEING”
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Nature’s medicine Research shows that immersing yourself in natural, green spaces can improve creativity, mood, memory and focus – and that’s just for starters. Hypnotherapist Edrina Rush says it’s because we’re wired to be engrossed in nature and appreciate natural surroundings – especially when there’s an abundance of greenery. “Green is the colour we see the most in nature and it also signifies balance, calm and harmony,” she explains. There’s evidence that your pituitary gland is stimulated, your muscles are more relaxed and your blood histamine levels increase when you’re exposed to the colour green. Rush adds that going outdoors can also help to manage levels of serotonin, the neurotransmitter that regulates our mood, behaviour and appetite. “Too much serotonin and we can become irritable and tense, but too little serotonin and we can become depressed. Breathing fresh air [with more oxygen in it] can help regulate our serotonin [which is affected by oxygen], promoting wellbeing.” Happily, the feel-good factor triggered by forest bathing can also have a positive womensfitness.com.au
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effect on loved ones. “They’re most likely to reap the rewards of our positive psychological gain from spending time in forests,” says psychologist Dr Saima Latif. The numerous wellbeing benefits of nature mean therapists are beginning to take their clients outdoors. Psychologist Maz Miller from Walk Different (walkdifferent.com.au) is one therapist tapping the benefits of Australia’s beautiful natural scenery for her walk-and-talk sessions in Sydney’s south, and she says it offers a unique opportunity to help patients unwind. “Practising mindfulness with ocean sounds is very different to trying to imitate that in an office with some music,” she explains. “People open up much more [in nature], they feel more comfortable when they’re looking around.”
Take it slow
As far as wellbeing trends go, this one’s pretty easy to pull off – you simply visit a forest, park or bushland, and walk while taking in your surroundings. It’s important to note that this practice isn’t a fast-paced one – it’s all about moving mindfully, contemplating your surroundings and allowing the serene setting to ‘wash’ your soul and rejuvenate your mind and body. “Forest bathing is one of my favourite self-love practices,” says Chloe Kerman, 36, former fashion editor-turned-shamanic healer (chloeisidora.com). “I encourage clients and friends to connect with nature by walking in silence and allowing all of their senses to pick up information.” Kerman likes to lie down at the base of a tree and meditate – a process she finds deeply relaxing. “I often leave a forestbathing session feeling happier, relaxed, in tune and inspired with creative ideas and increased energy,” she says. Wondering why large, leafy places evoke these feelings? One study published in the journal Public Health reveals that being in a forest setting benefits acute emotions, and is especially effective at soothing chronic stress. As well as reducing feelings of anxiety, it helps lower the risk of stress-related diseases. “The forest environment lowers your blood pressure, reduces your levels of stress hormones and increases levels of serum adiponectin, which helps to prevent obesity, type 2 diabetes and cardiovascular disease,” says Dr Latif. “The positive health effects of viewing natural landscapes on stress levels @womensfitnessau
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and on speed of recovery from stress or mental fatigue, faster physical recovery from illness and long-term improvement of health and wellbeing are reported in research.”
Into the woods
To dip into the forest bathing trend yourself, “Take longer walks in local parks and be present to the sounds and surroundings,” says Rush. “Go where it’s less busy and leave your phone at home.” She advises walking slowly, taking time to pause and tuning in to the sounds of birds and nature. “Touch leaves and walk barefoot to feel the sensations,” she suggests, adding that it’s a good opportunity to sit and take a few deep, conscious breaths, too. If you’re ready to explore beyond your local park, look up your nearest national park’s trails, or pick up a copy of Walks in Nature: Australia by Viola Design (Explore Australia, $29.95) for 112 tracks in and around the nation’s major cities (including foodie pit stop recommendations!). Make sure you’re wearing comfortable walking gear, including sturdy shoes or hiking boots, and take water and some snacks for the road if you’re planning on being in the bush for a while. Oh, and if you’re forest bathing alone, always make sure you tell someone where you’ll be and how long you expect the adventure to take. Want some company on the trail?
There are several accredited forest bathing guides in Australia who can help you soak up all the wellbeing benefits from your experience. Visit natureandforesttherapy. org to search for a guide in your area. While getting outside is obviously ideal, you don’t have to physically visit a forest to enjoy its restorative powers. A recent study by the BBC and the University of California found that you can access some of the wellbeing benefits of this trend merely by watching nature documentaries. “Just viewing a forest scene has been documented to have a very positive effect on psychological healing and recovery from stress, especially for those from urbanised environments,” Dr Latif says. Filling your home environment with natural light, plants and flowers can also increase your connection with nature, as interior designer Olivia Heath explains. “Research tells us that when we improve that sense of nature, directly or indirectly, it can create a more calming, restful, restorative and energising space,” she says. Try filling your home with easy care indoor greenery, such as maidenhair ferns, spider plants and rubber fig trees to bring the forest into your everyday world, and get back to nature more often. Love this? Search for more like it on womensfitness.com.au KEYWORDS: WALKING RELAX
SOAK IT IN
Visit one of these dreamy nature-based retreats for a full forest immersion
Glamp on the Gold Coast Roll up the canvas covers of your luxe safari tent and enjoy pristine forest views in every direction at the secluded Nightfall camp in the Gold Coast hinterland. nightfall.com.au 128
Stay in a nest in Sweden Set in a pine forest in Swedish Lapland, Treehotel’s incredible treehouses are all suspended 4-6 metres off the ground to give you a bird’s-eye view of your surrounds. treehotel.se
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Admire cherry blossoms in Japan Visit the forest bathing nation in spring, when Japan’s cherry blossoms burst into breathtaking colour. Experience it in zen style at Kyoto’s Hoshinoya retreat. hoshinoyakyoto.jp/en @womensfitnessau
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LESSONS IN WELLNESS
Forest bathing isn’t the only Japanese wellbeing trend we should be paying attention to EMBRACE A PLANTBASED DIET The Japanese diet is thought to be one of the healthiest in the world, and is partly responsible for low rates of heart disease, obesity and a higher life expectancy. The diet is high in grains and vegetables, moderate amounts of meat, fish and soy and minimal dairy and fruit.
WORDS BECKY FLETCHER PHOTOGRAPHY THINKSTOCK, TOURISM & EVENTS QUEENSLAND, PETER LUNDSTRÖM/WDO, HOSHINOYA KYOTO
GET THE FRIDAY FEELING ‘Premium Friday’ was an initiative launched to encourage Japanese workaholics to leave work at 3pm on the last Friday of every month in a bid to combat overwork and burnout. WATER WORKS There are thought to be 3000 onsens (hot springs with other facilities) in Japan. The mineral waters are said to promote relaxation and have healing properties.
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The lastWORD
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beginning G N I H T Y N OF A you want
GETTING FIT STARTS WITH THE RIGHT FIT At Vorgee, we design swim goggles and equipment with one purpose in mind, to get you in the zone and keep you there. Make every stroke count and immerse yourself in Vorgee’s range available now at vorgee.com and leading sport specialist retailers & aquatic centres.
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