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CONTENTS January

Cover

24 Meet Bec! Our first reader cover star 36 Bring it, 2017. Start the new year with a bang(inâ&#x20AC;&#x2122; bod) 42 Stop a stress spiral now: 14 ways to nix the neg 60 Workout twists for your summer hols 68 Feel the barre burn: Lengthen & tone while you Netflix 96 Want more energy? Eat this for breakfast 110 20% off at activestyle.com.au for every reader! 120 What your adult breakouts really mean

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LiveFIT 18

24 26 30 32 34 36 40 42

Quick hits The latest health news and trends at your fingertips Winning attitude Introducing Bec: Our first-ever reader cover star! Queen of the court Take a little peak inside the life of legendary Aussie tennis pro, Margaret Court WF Challenge This month we’re all about mastering the plank Ethical is the new black Bag yourself a pair of eco-friendly tights Health focus: Endo ease Lifestyle hacks to keep endometriosis in check More power to you Score a leaner, tighter and more toned bod with this beginner-friendly weights routine Pass the protein Here’s how, when and why you should be loading up on the good stuff. Take note! Your stress-less tool kit Keep calm and carry on in any negative sitch

ThinkFIT

48 Good intentions Easy tweaks to help you nail those new year goals 50 What’s your #lifemotto? Aussie cricket captain, Meg Lanning, on why you should give anything a go 52 Month of mantras Mini hits of inspo

BeFIT

56 Hype it up It might be short, but this workout is anything but sweet 60 Holiday workout twists Take your sweat sesh with you on vacation 62 Marathon diaries Three runners share what it takes to finish that 42km 66 WF road test: Taiko drumming We get the lowdown on this quirky (but awesome) Japanese fitness trend 68 Happy hour at the barre Sculpt ballerina pins and Pilates-ready abs 72 Hot shot No-racket-required moves that’ll make you a master on the court 74 Clean yoga Get your bend on and send body toxins packing 76 Weak in the knees WF’s Kate Wood shows us how to safeguard our joints 78 Summer of fast fitness: Part 3 Got a few minutes to spare? Then you’ve got time to sweat it out

EatFIT

86 Super (beauty) food Meals to keep you glowing inside and out 92 The new salad superstars And there’s not an iceberg lettuce in sight 94 Bite club Hot new buys for foodies 96 Rise and dine Start your day with a more nutritious (and delicious) plate 100 Breakfast at Lola’s Brekkie bowls so pretty you’ll have to ’gram them 104 Cool as a cucumber There’s more to this salad staple than you think 106 Fruitylicious Satisfy your sweet tooth with a serve of baked fruits

LookFIT

112 Fashion forward The sporty threads you’ll be wearing all through 2017 120 What are your breakouts trying to tell you? Why your spots could be a lesson in knowing inner health 122 Water works Hit the surf (or the pool) with these on-trend buys 124 Gym class heroes Beauty workouts that’ll keep you looking #flawless 128 Call of beauty WF’s Jaymie Hooper raises the question… Should you get your eyebrows shaped? 130 Beauty loot New, pretty prods

TravelFIT

134 Game, set, travel! Practise your backhand swing around the world 136 Treasure islands Get your sweat (and zen) on in the Cook Islands 138 On the move Inspo for your next trip

RelaxFIT

142 The good life It’s time to make like the Scandi do and cultivate a quieter, happier mindset

EveryFIT 10 14

Ed’s letter Trending now on... womensfitness.com.au Get clicking 108 Subscribe Get WF and save! 140 Next month Mark it in your diary 146 The last word Save it to your smartphone 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 offshore 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 Offers, being offers, competitions or surveys. Reader Offers may require you to provide personal information to enter or to take part. Personal information collected for Reader Offers may be disclosed by us to service providers assisting Citrus Media in the conduct of the Reader Offer and to other organisations providing special prizes or offers that are part of the Reader Offer. An opt-out choice is provided with a Reader Offer. Unless you exercise that opt-out choice, personal information collected for Reader Offers 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@womensfitness.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 Lei Tai/Viviens Creative Model Bec Tippett Bec wears GapFit crop top, $54.95; long-sleeve top (worn around shoulders), $54.95; and shorts, $54.95; Nike sneakers, $190; Fitbit Blaze, $280

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. POLAR M200

24/7 ACTIVITY TRACKER WITH GPS

polar.com

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I N T E G R AT E D GPS

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D A I LY ACTIVITY GOAL

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CHANGEABLE WRISTBANDS

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RUNNING PROGRAM

Expert panel Meet the pros lending their expertise to our pages...

What habit are you adopting in 2017? EDITOR Samera Kamaleddine “Swapping morning coffee for a golden latte.”

“I mig ht start reading the news.”

ART DIRECTOR Brooke Lyons DEPUTY ART DIRECTOR Natalie Preston

Kate Wood chiropractor

bufgirls.com

healthspaceclinics.com.au

Dr Claudia Lee general practitioner

Brad McIntosh physiotherapist

CHIEF SUBEDITOR Alice Harrington BEAUTY & FEATURES WRITER Jaymie Hooper FASHION EDITOR Jess Pecoraro

“Swimming. I’ve got my gog g les and swimming cap ready to go!”

DIGITAL EDITOR Jacqui King INTERN Tammy Phounsavanh NATIONAL ADVERTISING MANAGER Whitney Speller, 0405 910 008, whitney@womensfitness.com.au

“Daily self kindness.”

Libby Babet personal trainer

sydneyim.com.au

sydneyphysiosolutions.com.au

Caitlin Reid dietitian

Belinda Kirkpatrick naturopath

healthandthecity.com.au

belindakirkpatrick.com.au

Blake Worrall-Thompson PT and wellness coach

Kate Kendall yoga instructor

MARKETING AND PROMOTIONS Kath Chetner PRODUCTION MANAGER Ian Scott

“Meditation and hot yog a – I miss it!”

FINANCIAL CONTROLLER Stuart Harle

blakeworrallthompson.com

activeyogi.com.au

Yolande Herring kinesiologist

Dr Lissa Johnson psychologist

PUBLISHER Steve Maidens DIRECTOR Jim Flynn

liveinbalance.net.au

lissajohnson.com.au

Need help with your subscription? magshop@magshop.com.au

Want to get in touch with the team? mail@womensfitness.com.au

PUBLISHED BY CITRUS MEDIA

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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. To subscribe, see page 108.

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PHOTOGRAPHY DAVE WHEELER; KIT HASELDEN HAIR AND MAKE-UP SARAH DAMICHI/DLM; JACLYN HNITKO/THE ARTIST GROUP

FINANCE ASSISTANTS Fiona Trickett, Eva English

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Ed’s LETTER

In with the new NEW (NJU) / ADJECTIVE: produced, introduced, or discovered recently or now for the first time; not existing before. It’s also the theme word of this issue! Not only are we ringing in a new (hopefully super-fit) year, but I have a newly-bothering-me fitness conundrum. It goes a little like this: when my training is in full swing (as in, I have a running event I’m hustling towards) I am so fit. And healthy. And feeling soooo good. Because an event always puts this incredible fear into me (to ensure I eat and gym right). But once I cross that finish line it all falls by the wayside (thrice weekly hot chips, gym no-shows and basically all-round laziness with my health and fitness)… until I lock that next event into my calendar. And the mean cycle continues. I’ve been having a big old whinge to myself about it, because I’m not so keen on that cycle rolling over into another year. It’s occurred to me that there is zero consistency in my fitness life. In fact, the only thing I’ve been consistent with is falling off the wagon when there is no end goal in my sights. I also had a similar-sized whinge to a nutritionist recently who gave me this very awesome advice: “Always think of yourself as an athlete”. Her point being? That I only seem to think of myself as an athlete when I’m in event-training super mode. If I was to view myself that way all the time, how would that change the way I fuel and move and think in my ‘off-season’? It would probs change things significantly, that’s what. Her next suggestion was: “How about setting yourself (or joining up to) mini challenges in between your big training goals?” – a 30-day yoga challenge here, a one-month barre challenge there. Simple. Why the heck had I not thought of this myself?! The answer is: we get way too caught up in our own heads to be able to think outside the lines – which is why it’s a pretty great thing to always be open to outsiders’ fresh takes on our dilemmas. The challenge with our old friend

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THIS MONTH WE…

Put a reader on the cover for the very first time! Get to know Bec, our WF Confidence Project ‘Search for a Cover Star’ winner, on page 24. January is that there ends up being a list all the way from here to China of dilemmas that need magic-wanding. Whether it’s never having enough time to eat brekkie (we’ll sort this out for you on page 96), finding yourself on Struggle Street with stress overload (don’t even think about facing the world without the tools on page 42) or wishing you could finally nix that recurring skin breakout for good (hello, tips on page 120) our new year issue aims to get you stronger than ever before. I’m making it my 2017 intention (see page 48 for why you should set intentions instead of resolutions this new year) to see a resilient athlete every time I look in the mirror, and with any luck I’ll be scouted for next year’s Commonwealth Games. I jest… or not. Throw me your best, 2017.

Got into the spirit of tennis season with WF’s very own Tennis Tuesdays. You can find more action served up on pages 26, 72 and 134.

Enjoy the issue!

Samera Kamaleddine, Editor Follow me: samerak Follow WF: womensfitnessmag

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Tried our hand at arts and crafts. Feel free to grade our finished project on page 122.

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#crowdsourced Let’s hang out together!

Tag #womensfitnessmag and #WFloves to show us how you’re reading Women’s Fitness… @discoshitdonttrip

LIKE PILATES?

Then you’ll want to double tap all the Pilates prettyness on @viepilatesgoldcoast. Each post shows a how-the-heck-didyou-do-that pose captioned with song lyrics. The slow-mo vids have us mes-mer-ised.

AS SEEN ON

INSTA AND THE MOST POPULAR HASHTAGS OF 2016 WERE…

#LOVE INSTA SHOP #INSTAGOOD WHO? @wanderlustandco #PHOTOOFTHEDAY WHAT? Pretty jewels, chokers, mantra bangles, cosmic rings. #TBT SNOOP OTHER BUYS: #BEAUTIFUL #wcogirlgang

@fitanddeliciouss

@lish_mynewbod

WINNING! Oh hey there, @lish_mynewbod, you’ve scored a pair of Panasonic BTS bluetooth sports headphones, worth $199.95, for being our fave post!

ra tch up with the team and fo ca to ag sm es tn sfi en m Follow us @wo feel-good feed every day – promise! And we’re pretty great at keeping promises… 12

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R OX Y. C O M

T R E N D I N G N O W O N ...

THE YEAR THAT WAS

Vinyas-huh?

Ashtanga, bikram, hatha, vinyasa… Nope, these aren’t the names of exotic locations, they’re different types of yoga – and there are even more of them than that! Find out what’s what so you can sound like a total yogi pro. Namaste.

ROCK ON

If you haven’t yet clued onto the healing powers of gemstones, it’s time to get acquainted. Whether it’s an amethyst, rose quartz or citrine, let these pretty rocks work their magic on your wellbeing.

Mood-boosting bites

We’re all about treating our bodies right, and a huge part of that involves positive feels. Head to our site for a list of foods that are as good for your health as they are for your mind (and mood!).

LIKE US facebook.com/womensfitnessaustralia FOLLOW US @womensfitnessmag LISTEN TO US on Spotify – search for womensfitnessau 14

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WORDS JACQUI KING PHOTOGRAPHY THINKSTOCK

With 2016 wrapped up (seriously, how fast did that year go?), let’s take a look back at the foods and fitness trends we were most obsessed with, according to our collective Google search history. And trust us, some of them are going to surprise you…

NEW TECHNOLOGY

ITALIAN LENSES UltraVision Lens

Soft Frame UNIBODY

Quick Fit

Strap Adjustment

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LiveFIT

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

TEAM BUILDING

Your weekend squad might be number one, but considering you spend about one third of your day on the job, your work squadâ&#x20AC;&#x2122;s pretty important, too. While actually liking your gig is essential for mental wellbeing, your relationship with co-workers also has a major impact on your physical and psychological health, say researchers from the Society for Personality and Social Psychology. During the review study, scientists found that when people are able to cultivate a sense of belonging and purpose from social groups within their organisation, they experience less stress, are less prone to burnout and have greater overall health. Want to avoid the Monday sads? Make 2017 the year you finally join the social committee. 17

Quick

HITS Enjoy a healthy body and mind with the latest in good living

Walk this way

Next time you try to convince yourself a quick waltz around the block isn’t worth it, consider this: Just a 12-minute stroll can increase your happy feels. After asking college students to take part in a tour of their campus, US psychologists found that the walkers experienced a higher boost in positive emotions than those who simply sat and looked at pics of the tour. In fact, even when the walkers were told they’d have to complete an essay at the end of their stroll, they still reported more happy vibes. There you have it, folks – your good mood’s one short walk away.

In the air

All set

Stay ahead of the hive with these wellness-boosting buys

FIND ZEN Calm your mind and get colouring with Spirit Animal Colouring Book by Sarah Wilder (Hay House, $19.99). 18

TRAIN SMARTER Use the Polar A360, $299, polar.com, to monitor your heart rate, score training advice and track your swims. Yep, it’s waterproof! womensfitness.com.au

GET ORGANISED The Typo Buffalo Journal, $19.99, cottonon. com, is too pretty to leave in your handbag, so whip it out for all your life admin.

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Pros of moving to the country: Cowboys, horse riding dates with said cowboys and lower blood pressure. Okay, so your life may not pan out like The Longest Ride, but according to the European Society of Cardiology, shacking up in cities with lower rates of air and noise pollution could spell good news for your ticker. After analysing 41,000 people for nine years, scientists found that those living in the most polluted areas were more likely to have high blood pressure. Since high blood pressure can lead to a slew of heart problems, getting yours down to a stable level is key for good health. Can’t pick up and move right now? Sounds like a good excuse for a weekend away! @womensfitnessau

LiveFIT

56,000,000

Try this… Guilt-free granola

Munch on this fibre-rich mix for an afternoon snack or brekkie-to-go You’ll need 1 cup buckwheat groats 100g pepitas cup almonds, chopped cup coconut flakes 2 tbs honey 2 tbs water 100g medjool dates, chopped

Combine buckwheat groats, pepitas, almonds and coconut flakes in a bowl. Add the honey and water, then stir. Transfer the mix onto a lined baking tray and bake in the oven for 40 minutes on low heat. Add the dates, then serve with your fave fruit and milk. Voilà!

The number of sick days Aussies take every year due to mental fatigue.*

Save to downloads

Use these clever apps to make this your most productive year yet FOCUS@WILL (free, iTunes & Google Play) Can’t concentrate in a noisy office? Getting distracted by your TGIF playlist? Download this music app, pronto. It’s got thousands of hours of tailored neuroscience-backed tunes that will help you get in the zone and focus while you work, study, write or read. CARROT TO-DO (iTunes, $4.49) This isn’t just your stock standard to-do list – it’s a super-sassy program that’ll reward you with an animated kitten when you get stuff done and punish you with sarcasm if you fail to do anything useful. MOODNOTES ($5.99, iTunes) Use this digital journal to track your moods and nix negative thinking. You’ll learn how to be more self-aware and how to manage any stressful sitch that comes your way.

Mix and match

Want to make your pasta even better? Before you reach for extra Parmesan, opt for a Thai salad entrée. Nope, we’re not savages – US researchers say the secret to a better meal is mixing cuisines. During the study, scientists treated a group of volunteers to either an Italian or Thai soup entrée, then dished up an Italian pasta. Those who noshed on Thai first gave the meal a higher rating. Before you think you’ll have to ditch pasta altogether for a healthier 2017, book in for a Carb Choice test (carbchoice.com.au) to suss out which foods work for you. Fingers crossed spag Bol is one of them!

Fit diary

Cheese, please

What do we love more than bliss balls? Cheese. And thanks to some legendary scientists at Penn State University, you’ve got permission to break out the brie. While noshing on too much salty food can up your risk of heart disease and stroke, researchers found that when salt is sourced from dairy cheese (as opposed to non-dairy prods), it doesn’t have the same harmful side effects. The pros think that certain proteins in cheese may protect your blood vessels from short-term, salt-induced damage, but they’re not quite sure how long the protective effects can last. Since it seems to help for a little while, though, let’s get that cheese platter up and running, shall we?

Looking for a fresh fitness challenge? Whether you’re down for an adventure race or an ocean swim, these are your hot tickets! Sign up, start training and sweat it out at one of these coming-soon events

19-22 Jan

Carve Pro, NSW

Head down to Maroubra Beach for the first leg of the Vissla NSW Pro Surf Series. You’ll be in for four days of surf, sand and sun as you watch 200 up-and-coming wave riders battle it out for a top spot. surfingaustralia.com

4 Feb

Muddy Gras, Vic

Make your way to the Peninsula Obstacle Racing Course and prepare to get messy in the 7km Muddy Gras and its 60 musclebusting obstacles – or take it easy in the 3km track. Oh, and FYI, you might score a stellar prize if you come decked out in your best fancy dress. muddygras.com.au

11-12 Feb

Busselton Jetty Swim, WA

Got a mean freestyle under your wetsuit? Register for this 3.6km swim around the Busselton Jetty or tag-team it in a relay with a few of your mates. Not up for a race? Score a spot on the sand, kick back and watch the crowds. busseltonjettyswim.org.au 20

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4 Feb

Paddy Pallin Adventure Race Clinic, NSW

Keen to smash an adventure race? Sign up for this epic master class and you’ll learn how to train, fuel and navigate through the trail running, mountain biking and kayaking legs. paddypallinadventure.com.au

5 Feb

Kilcunda Half Marathon and George Bass 17km, Vic

Lace up your kicks for this Insta-perfect trail run through the Bass Coast. Go all out in the half or opt for the 17km track, then explore nearby Phillip Island, Inverloch and Wonthaggi once you’re done and dusted. runningwild.net.au

11-12 Feb

2017 Queensland X-Tri State Champs & MultiSport Festival, Qld

Settle in for two jam-packed days of mountain biking, off-road trail runs and single-track bike laps, traversing bushland and rainforest in the heart of the Sunshine Coast Hinterland. trextriathlon.com.au @womensfitnessau

LiveFIT

Doctor, doctor

What do you do when you’ve got a sore throat, itchy elbow and puffy eyes? Uh, Google your symptoms, duh – but you probs shouldn’t do that anymore. After reviewing the accuracy of computer-based symptom-checkers compared to IRL doctors, researchers from Harvard Medical School crowned the GP top dog. When presented with a bunch of different symptoms, doctors answered with a correct diagnosis 72 per cent of the time, which totally beat the 34 per cent success rate of digital platforms. Next time you need reassurance your blister isn’t actually a life-threatening virus, take your fingers off the keyboard and head to your local doc instead.

Do the maths

Hands up if the only maths problem you’re keen to solve is how many extra zzzs you’ll score if you don’t wash your hair tomorrow morning? We feel you, friends, but according to US research, mental mathematics could be your one-way ticket to happiness. During the study, psychologists found that memory-based maths problems stimulate the same part of the brain responsible for regulating emotions such as fear and anger. The more active this region was, the more likely volunteers were to report positive emotional health. While it’s still unclear whether an afternoon pop quiz can totally prevent neg feels, anything that gets you thinking is good news for your noggin, so download an app like Maths Wiz (free, iTunes & Google Play) and test your grey matter.

In it to win it

When your bestie’s inspirational quotes aren’t enough to light your fitness fire, pretend you’re racing her instead. According to a US study, nothing ups your motivation like some healthy competition. Researchers found that when people tracked their fitness efforts via a leader board, their workout attendance rates were 90 per cent higher than people who focused more on social support. Who’s up for a burpee contest in the gym?

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LiveFIT

Culture Club

Make it rain

Damon Rasheed, CEO of Rate Detective (ratedetective. com.au), shares his tips for banking more dollars in 2017

BOOKMARK IT

BC Creatives (beautyandcherries.com) Nica and Ben, blogging pros and all-round overachievers, will change your life with their bounty of cleaning hacks, creativity tips, business essentials, inspirational quotes and podcast recommendations.

RE-TAKE CONTROL “Create a budget that’s realistic and allows you to enjoy life as much as possible. Keep a monthly record of your purchases so you can review where you’re spending money. If you have debt, look to refinance it into a lower-cost option and have your home loan rate compared against the market to see what you can save.” ■

ADD TO SHELF

Get Your Sh!t Together by Sarah Knight (Quercus, $29.99) Want to land your dream job and build a house in the Caribbean à la girl boss Sarah Knight? Grab this guide to nailing life and get working on your goals, stat.

PRESS PLAY

■ EXPECT THE UNEXPECTED

I Am Bolt ($24.98, jbhifi.com.au) Pull up a seat at your screen and follow Olympic champ, Usain Bolt, as he travels, trains and races his way around the world.

“Income protection is one of the most important types of insurance you can take out as it helps you feel at ease when unplanned things happen. You could receive up to 75 per cent of your salary should you become unable to work, which you can then use to cover your regular bills and expenses.”

TREAT YOUR EARS

Good Job, Brain! (free, iTunes) There’s no way you could lose another game of trivia after listening to this podcast. Part quiz show and part news broadcast, it’s one giant flurry of random facts.

MERGE YOUR SUPER “If you have more than one superannuation fund, the flat fees [such as administration and yearly fees] can erode your total balances. Consolidating them is the first step to managing your super.” ■

Five everyday habits that are zapping your energy – and how to stop them

A MESSY DESK Missed the memo on spring cleaning? Jump on board. A US study found that when there are too many objects competing for your attention, your brain’s ability to process info gets compromised.

WORKING THROUGH LUNCH Swapping your break for an extra hour of work won’t up your productivity. Research shows it’ll only make you feel more tired at the end of the day.

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SKIPPING WORKOUTS Sure, hitting snooze will score you extra shut-eye, but you really should get up and get moving. US scientists found that regular exercise can decrease feelings of fatigue.

womensfitnessaustralia

BAD POSTURE Did you know people feel tired and more depressed when they slouch? That’s what a study in Biofeedback found, so to keep a spring in your step, strut with an upright posture instead.

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SAYING YES TO EVERYTHING So a life of saying no would be pretty boring, but if you’re constantly saying yes at your own wellbeing’s expense, it might be time to put your own needs first instead.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES; THINKSTOCK *STUDY FOR VIRGIN MOBILE BY LONERGAN RESEARCH, 2016

Wake-up call

Tired of being tired? *

Floradix may help maintain energy levels! Floradix contains a source of iron balanced with a range of B Vitamins. When taken as directed on the label, Floradix may assist in the maintenance of general health for the whole family, from young children to expectant mothers and elderly people. Floradix is a special liquid formula that: Contains iron in a soluble form Contains herbal extracts Contains Vitamins B1, B2, B6 and B12 *Iron supplementation may help reduce tiredness and fatigue when the dietary iron intake is inadequate. Always read the label and use only as directed. If symptoms persist, see your healthcare professional.

F R E E F R O M A L C O H O L , A RT I F I C I A L C O L O U R S a n d P R E S E R VAT I V E S AVAILABLE AT ALL GOOD HEALTH STORES, SELECTED PHARMACIES AND SUPERMARKETS Enquiries Natureâ&#x20AC;&#x2122;s Synergy Pty Ltd

Phone (02) 9499 7023

Fax (02) 9499 7024

Email: sales@cornell.com.au CHC 71429-0916

Confidence Project PART 1: BODY POWERED BY

Winning ATTITUDE WF’s Samera Kamaleddine introduces you to our ‘Search for a cover star’ winner… as seen on the front of this issue!

FLASHBACK TO OUR SEPTEMBER 2016 ISSUE (page 36, to be exact) and we did something we’ve never done before. We invited you, the reader, to be on the cover of WF, all in the name of body confidence. We made this declaration: “Women’s Fitness is on the hunt for our next cover star – an everyday Aussie woman who is fearless in her pursuit of fitness, health and wellbeing. She’s real. She’s fit. She loves the skin she’s in. She wants to inspire other women with her confidence – and she’s ready to become the first WF reader ambassador.” You’d think winning an epic comp like this – to be on the cover of a magazine – would have you rocking the nervous sweats. Instead our winner, 22-year-old Bec Tippett, is rocking nothing but chill vibes. Sipping on a fresh coconut while our make-up artist attacks her hair with curlers, Bec has told me about 37 times since I got here how excited and thankful she is for this opportunity. She’s carefree. She’s as bouncy as her hair is about to be. She loves the skin she’s in. Which is why I’m surprised to hear she was the shy kid at school. 24

“I was sooooo shy! But I turned a corner. No one forced me to; I just stopped doubting myself,” says Bec. “When you surround yourself with good people you come out of your shell more. This past year everyone has been so shocked – no one would have thought I’d move out of home, let alone from the suburbs of Melbourne to Sydney. It’s a massive change, living in the inner city now, and with three boys. I jumped out of a plane, too – I’ve just been doing random things.” One of those roomies is her boyfriend, Nick, who she made the move to Sydney for at the start of 2016. So what’s it like living with three dudes? “Intense! I’ve had to adapt to it. They’re pretty messy,” she laughs. “They’re AFL players, so when I first moved in they were in pre-season and eating so many carbs. I thought I could eat that, too! Now I will make myself a healthier version of what they’re eating, like if they’re eating burgers I’ll have mine in a lettuce wrap.” While she had her own moment with footy in high school (“I played for a year through school,” says Bec. “I was

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“When you’re nice and have good vibes coming from you, you get it back. I’m not one to judge people” thinking about playing professionally, but got scared of getting knocked out. It’s a pretty rough sport”), she’s now carved a new active life. “I had glandular fever and was sick on and off for a year. Once I was better, I started going to the gym but quickly realised the gym wasn’t for me; it just doesn’t stimulate me,” admits Bec. “Because I work inside all day, I just need my dose of outdoors, so I go to a boot camp four times a week that’s right on the water. There’s lots of hills and stairs – but I think that’s fun! I just love being outdoors, but not only with exercise. I love being adventurous. I’ll go fishing or paddleboarding – I even love getting @womensfitnessau

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5 quick ones…

PHOTOGRAPHY DAVE WHEELER STYLING JESS PECORARO HAIR AND MAKE-UP LEI TAI/VIVIENS CREATIVE BEC WEARS GAPFIT CROP TOPS, $49.95 EACH, AND TIGHTS, $99.95, GAPAUSTRALIA.COM; FITBIT BLAZE, $280, FITBIT.COM/AU

on a surfboard sometimes and pretending I know what I’m doing.” For someone who professes “I don’t want to live a boring life where you just do the same thing every day”, finding a solid career path is a challenge. What did Bec want to be when she grew up? “I had no idea and I still have no idea!” she explains. “I went straight from school to working as a legal assistant. It was a high-pressure law firm where they were giving me contracts that I had to do in two hours and send them out to these multimillion dollar businesses in the city. I was young and naïve. I didn’t think it was me. So I went travelling and then met Nick.” Working as a pharmacy assistant this past year, the ‘career stuff’ has been on hold – but figuring it out is Bec’s aim for 2017. “I’ve got so many passions but I can’t narrow it down to one. I’m going to go home over Christmas and come

back, and hopefully something will come to me,” she adds. There’s that confident ’tude again, which prompts me to ask her where it all comes from. Her response is a simple, but wholehearted strategy: “I have a lot of body confidence because I think when you’re nice and have good vibes coming from you, you get it back. I’m not one to judge people. I’ve never judged someone’s body size because I don’t expect people to do it to me. There are so many girls out there trying to look like someone on Instagram. That’s why I don’t follow many people. I don’t want to get caught up in it.” Just like the rest of us, Bec Tippett is finding her feet in this crazy world. And she’s doing it with a serious smile on her dial. “You’ve got to take steps to make yourself better. I think every day I’m learning new things about myself, and I’m thriving.”

-scenes action, he -t nd hi be e th l al et Check it out… G plus Bec’s experience on set, at womensfitness.com.au. womensfitness.com.au

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How would your friends describe you in 3 words? “Quirky. Sometimes I just start singing or dancing or playing jokes on people; I’m a real trickster. Bubbly. Friendly and approachable. Oh, that’s four words!”

What does ‘confidence’ mean to you? “Being comfortable in your own skin. Backing up your judgements and your instincts. Even if you don’t know exactly what you want in life, you can still act confident day-to-day with your actions, your words and your mannerisms.”

Your go-to breakfast is… “Yoghurt with blueberries, raspberries, granola and chia seeds. I’m always thinking about what I’m having for breakfast the night before; I don’t know why people skip it!”

Favourite thing to cook? “I really love salmon. It’s just so easy. I don’t enjoy cooking, so I cook simple things. I’ve been making Jessica Sepel’s one-pan recipes; they’re definitely my style.”

Any fit goals for 2017? “I want to do more running. I don’t run very far now. I want to run 10K.”

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BE RE A ADCH

Queen OF THE COURT Take a trip through the golden age of tennis with one of Australia’s most legendary players, Margaret Court

IF YOU’RE A TENNIS BUFF, YOU’LL KNOW THE NAME MARGARET COURT. E ven if you don’t, her story of triumph is a pretty incredible one. Court (nee Smith) reigned supreme on the world tennis circuit during the ’60s and ’70s – a time when the sport was a little different than it is today. No play was allowed on Sundays. Players weren’t permitted to sit during game and set breaks, instead mopping up their sweat while they stood. It was less about sponsorships and big pay cheques – in fact, Court received an umbrella when she won her first Australian women’s singles title, and a tea set for another. Paving the way for female players to come, Court was the only woman in tennis at the time to lift weights and work out in a gym – a tidbit that caused reporters’ eyebrows to shoot skywards when she confessed this at a press conference in the early ’60s. Her new autobiography shares more glorious tales, including the following account of her devastating Wimbledon loss in 1962, when she was hyped to bring the trophy home…

As was usual for me at Wimbledon, I was racked with nerves for days before our match. Sitting alone in my hotel room and wandering the streets of London, I tried to work out why I was all a-jangle. There were many reasons. As the winner of both of that year’s Grand Slam tournaments, I was expected to easily beat Billie Jean [King – renowned US player] and go on to win the tournament. Then there were the reporters who camped outside my door and shouted all sorts of personal questions at me when I emerged, and who kept writing such stories as “Will Nerves Defeat Margaret Smith?” And Billie Jean, a master of gamesmanship, was telling scribes, “The pressure is all on Margaret. She has everything to lose and nothing to gain.” Thanks, Billie Jean. I felt physically ill. I knew [former world number one and Court’s mentor] Frank Sedgman would be in the crowd and I wanted so badly to do him proud. I wanted to do every Australian proud. And who wouldn’t be on edge at the prospect of playing at Wimbledon, tennis’s grandest stage? The pressure of Wimbledon is something that can never be taken for granted, and any player who says it’s just 26

another tournament is having you on. My second-round clash with Billie Jean took place on centre court on a cold, windy day. Our match had the feel of a final: the expectation of a great encounter was in the air and there was a buzz of excitement from the capacity crowd. In the first set, Billie Jean may have been suffering her own Wimbledon nerves because she was uncharacteristically jittery and I squashed her 6-1. So far, so very good. In the second set, perhaps the ease of my opening set win lulled me into dropping my intensity. Tennis is a psychological game, and these things happen despite your best intentions. Whatever the reason, the little Californian steadied and began playing her best serve-and-volley game, and took the second set 6-3 to make it one set apiece. In the third and deciding set, I fought back strongly and suddenly I was serving for the match at 5-3 and 30-15. Billie Jean, her eyes steely behind those horn-rimmed spectacles, did not wilt. At her abrasive worst, shouting out and chiding herself noisily and disputing calls to get under my skin, she battled back to deuce and then broke my service to snatch the upper hand. My head spinning and my confidence

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in shreds, game after game slipped away from me, and I couldn’t do a thing about it. I scrambled to save two match points, but Billie Jean was on a roll and when my forehand return went into the net, my Wimbledon campaign – and Grand Slam dream – ended in one of the biggest upsets in Wimbledon history. I ran to the net and told Billie Jean “Well played”, while trying with all my might to scrunch back my tears of humiliation. Do not cry, do not cry, I kept telling myself. I had let myself down, and let down those who had stood by me. At the press conference, journalists wanted to know if my quarrel with the LTAA [Lawn Tennis Association of Australasia] had been a factor in my loss. “It had nothing to do with it,” I said. “I was beaten by a better player on the day. Losing today was just one of those things.” Billie Jean and Karen Susman then ousted Justine Bricka and me in a doubles semifinal. I realised I now had an opponent for the ages – Wimbledon 1962 would spark a very special rivalry between Billie Jean and me that lasted until I retired. After facing the press I sat in the dressing sheds and, when sure there was nobody nearby to hear me, I sobbed my eyes out. I was devastated. I was humiliated. Ever since Frank Sedgman put the idea in my young head all those years ago that I could be the first Australian woman to win Wimbledon, the dream had driven me. I’d told so many people, and here I was, an abject failure. The number one seed, knocked out in my first match. It took Mum to snap me out of it. She called and, as usual, said, “Bad luck, dear, I suppose you’ll give tennis away and come home now.” I fired back, “Mum, I’m not giving tennis away … I’m off to the United States and I’m going to win everything. @womensfitnessau

LiveFIT Margaret with fellow Aussie tennis great, Rod Laver

“I told myself, you’re going to show the world how good you are … If you play to your potential, you’re unbeatable” I’m coming back to London next year and I’m going to win Wimbledon!” While Mum, as usual, hid her head under the pillow, Dad, as was his way, came out swinging. “You’re still the best, Marg. You’re better than the lot of them and you’ll beat ’em next time!” British tennis writer Lance Tingay felt for me, writing in Country Life magazine: There was the Australian, Margaret Smith … She was seeded No. 1 and came to Wimbledon with the accolade of Australia, Italy and France upon her. An athlete, every inch of her, she came under curious circumstances, approved yet disapproved by her Australian association, permitted to travel but only on condition that she received no expenses [prize money]. This was because she had rejected the chance to travel with the official team. Poor Miss Smith was a girl who had to win. The weight on her shoulders proved too much. In those dark hours after my singles defeat, I seriously questioned whether I should give the game away. Then, quite unexpectedly next day, came a beautiful letter from Fred Perry, England’s finestever player, who had won three consecutive Wimbledon singles titles, the French and US Champions thrice and the Australian once, and the first player to win a career Grand Slam. That letter raised my spirits and had me reaching again for my racquet. Dear Margaret, The world seems a lonely place today. With hopes dashed so suddenly yesterday and the circumstances under which you were knocked out of the singles being so dramatic, I am sure you are a most unhappy person. Don’t think for one moment that you are as alone as you think, for there are many hundreds of thousands of people whose thoughts are with you now. You have gained your successes and have kept your head even though at 19 success might easily have made you impossible to live with. You have gained the respect and admiration of the world by your attitude in victory and you have also kept that respect by the manner in which you accepted that bolt out of the blue yesterday. Your efforts this year have not been helped by local bickering in your homeland and I know only too well how much these bickerings have worried you and made 28

life most unpleasant at times. In spite of everything you have carried yourself like a champion and yesterday you did not tarnish your reputation one iota. Believe me, you gained many friends even though the cup of defeat must have been very bitter for you. You made no excuses. You accepted it and announced to the world that you would be back again. I can assure you that everyone here will be more than delighted to see you again and I can assure you that your reputation is still what it was before you went into this tournament. I know perhaps more than most how much a victory here meant to you. I know exactly how you feel. When all is said and done it is still only a game. The end of the world has not come because you have lost a tennis match. Even though it is perhaps the most important loss of your career. There will be others but this, of course, seems right now to be the crowning blow. It is not so. Your friends still feel exactly the same way they always felt. The others don’t matter – they never did, really. You have probably gained more friends and admirers by the way you accepted this defeat. The quiet way you carried yourself off centre court, even though your heart must have been breaking, will have gained you untold wealth in new friends and admirers. I say to you don’t let it get you down, as I’m sure you won’t. There is always another day and at the age of 19, with a tennis game such as yours to back you up, the good days will far outnumber the bad. Good luck, and take care of yourself. Yours sincerely, Fred Perry Fred’s kind letter was not the only message I received. As well as a telegram from Prime Minister Robert Menzies echoing Dad and saying “Margaret, you’re the best”, I received hundreds of others from people in Australia and England. The All England Club sent me a lovely basket of red roses … Prince Philip sought me out at a function at the International Lawn Tennis Club of Great Britain and wished me well in the future. The Australian tennis journalist Peter Wilson passed to me a small bronze medal from a fan, a London jeweller named David Shure, of the famous Old Curiosity Shop, on which David had inscribed, “For determination, sincerity and effort, June

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Even as a teen, Margaret had that ‘never give up’ spirit

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LiveFIT Doubles trouble… Mary Reitano (left) and Margaret in 1960

The tennis tour became a family affair… Margaret with her husband, Barry, and son, Daniel

1962”. I was touched by his gesture. I was touched by all their gestures. Wimbledon 1962 was a Wimbledon to forget. And being beaten so easily by Billie Jean was not my only embarrassing moment. Somehow I pulled myself together and attended the Wimbledon Ball and as I dipped and twirled on the dance floor the zipper in the back of my beautiful gown that I’d bought at George’s in Melbourne broke and the dress almost fell off! I ran to the ladies’ where a kind woman did some running repairs with safety pins. I suppose some thought I would fade away after that Wimbledon disaster, a victim of my nerves. Thanks to Wal Rutter and Keith Rogers, who taught me to fight my hardest when things were bleakest, I was made of sterner stuff. There was no time to mope. The US events were starting in a few weeks, and I was keen to return to a country I really enjoyed. * * * I learnt a lot from Wimbledon 1962 and took steps to overcome my big-match nerves. I figured I had to wage a battle with my mind, and became my own sports psychologist before I even knew such people existed. Before the [next] final, I found a quiet place where I could counter my natural inferiority complex. At heart I didn’t believe in myself. I had a natural propensity to feel self-doubt and think that, despite all my victories, I wasn’t as good as other players. To put those fears to rest, I brought to mind what my mentors had told me: that I was the best and with my talents and the work I had done, I should never be beaten. Marg, I told myself, you’re going to show the world how good you are and fight like mad and even if you fall behind you have the power to pick yourself up … If you play to your potential, you’re unbeatable. I was understanding that, in sport or daily life, the mind is a battlefield. The mind is the gateway to the heart. If you can change the inner you, you can change your actions. I know that now. Margaret Court went onto become the first female Australian tennis player to win Wimbledon in 1963. She holds the most Grand Slam singles titles of any player in history (24).

This is an edited extract from Margaret Court: The Autobiography (Pan Macmillan, $44.99)

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challenge

Show us how you’re getting your plank on by tagging #WFChallenge on Instagram!

Make January the month you…

Master the plank DON’T RUN (OR HIDE) – the plank is not a move to be feared. And here’s why you should embrace it: “Planks are brilliant – you can feel your whole body working and engaging in one pretty basic isometric move,” says WF’s Pilates expert Steph Prem. “Your abdominal muscles need to be trained regularly as they are the major support for your back and aid in injury prevention. Planks strengthen your entire body – they make your core strong, strengthen your lower back, and build your shoulders, achieving substantial results in a small amount of time.” Before you psyche yourself out and give up the second you hit the quiver zone mid-plank, Steph suggests you stay strong and work on your form with these steps: 1 Place your forearms on the ground with your elbows aligned directly below your shoulders, and arms parallel to your body at about shoulder-width distance. Make flat palms or fists with your hands. 2 Tuck your toes and ground into the floor, pulling your belly button into your spine to activate your core and squeezing the glutes to stabilise your body. Your legs should be working, too – but be careful not to lock or hyperextend your knees as you lift your body to hover off the ground. 3 Neutralise your neck and spine by looking at a spot on the floor in front of you – just above your hands. Your head should be in line with your back. Ready to put your skills into action and keep building on that powerful plank hold? Follow Steph’s four-week challenge to planking success… ■ WEEK

2: Body scanning

Forget about the pain and move your mind elsewhere. A really great way to kill some gruelling seconds during the plank challenge is to do a full-body scan. Starting at your head and shoulders and working all the way down to your toes, imagine you are releasing tension and creating length through your spine and weightlessness in the body. Doing this mental challenge can help to distract you from the physical pain. Goal: Try 3-4 planks this week and add 3-5 seconds each time, building up to 45-second holds.

1: Core focus

The plank focus is on the core, so always remember to keep your pelvic floor engaged to help stabilise through your centre. To do this, imagine pulling your belly button in towards your spine, or take deep breaths and imagine that you need to go to the toilet to help you engage your deep stabilisers. Goal: Try for 3 planks this week, building up to 30-second holds. 30

■ WEEK

3: Shape and form

If you can get yourself into a really good starting position, then it should delay the emotional and physical quiver zone that little bit longer. Remember to engage your glutes – this will help you squeeze

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your feet and heels together, which in turn will help you engage through the back of your body and up through your centre line. Don’t hold your breath as you squeeze! Goal: Try 4-5 planks this week and add 3-5 seconds on each time, building up to 1-minute holds.

■ WEEK

4: Combine the skills

Now that you’ve spent 3 weeks perfecting your planks, it’s time to bring all your new skills into one gruelling, awesome plank hold. If you can do the 1-minute hold, then you’ve created a great foundation to build on – and it’s just a mental challenge now, looking at the clock to keep building your time. Combining an engaged core and pelvic floor with body scanning, breathing and great form are the keys to success. Goal: 1 minute 15 seconds to 1 minute 30 seconds should be your goal. @womensfitnessau

WORDS SAMERA KAMALEDDINE PHOTOGRAPHY THINKSTOCK

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ETHI is the new YOU KNOW YOUR SHINY NEW GYM TIGHTS LOOK ROCKING (and you’re willing to bet they’ll boost your fitness gains by at least 68 per cent), but do you know what your new go-to workoutwear is made of? Or where it was crafted? And under what conditions? Increasingly, fit girls are giving more than a second thought to how their training gear is produced – and it’s paving the way for an influx of ethical activewear brands. “People are becoming more aware and conscious of the impact they make with their everyday decisions and lifestyle,” says Melissa Chu, founder of sustainable activewear label RUMI X, which uses some unexpected eco-friendly materials to produce its colourful workout kit. “Our bottoms are made of recycled plastic bottles and the tops are made of reused coffee grounds,” explains Chu. “We are trying to make apparel into something sustainable and planet friendly.” That’s pretty important, it turns out, because the clothing industry is one of the largest polluters in the world – with everything from the pesticides used in cotton farming to the natural resources used in processing and manufacturing and the impact of global shipping contributing to a pretty hefty carbon footprint. And that’s not even taking into account the enormous waste factor: 14 million tones of textiles are dumped into landfill each year. That’s a lot of discarded crop tops. 32

MAKING CHANGE Fortunately, designers like Alison Cotton, founder of First Base, are committed to doing their part to limit the damage. “Sustainability is the only way forward,” says Cotton. “For me, at this point, there is no other choice. We all have to do our part to help lessen and reverse the impact we are having on the environment. First Base is certainly not perfect, but we are committed to making continual positive changes to our business in our move towards becoming fully sustainable.” Those changes include making all packaging 100 per cent recycled – even the string on the First Base swing tags is made from recycled paper – using bio-degradable garment bags, switching to certified organic cotton and running a Plant A Tree program that invites all customers to contribute $2 towards planting a tree when they check out. So far, the brand has been able to plant 228 trees to help offset its carbon emissions. But what does it really mean to have an activewear label that’s sustainable and ethical? For Tarah Frow, designer and owner of Pink Punk, that’s keeping her business local and making sure everyone who works on her products is properly paid. “Everything is made locally – our clothing has a short and traceable supply chain, with all of the designing, sampling and manufacturing done by either

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ourselves in-house or with the help of local manufacturing businesses who work for the right pay and in the right conditions,” says Frow. “We also minimise fabric wastage by using digital patterns, which are organised like puzzle pieces along a roll of fabric ready for print. Our labels are printed digitally within the garment, saving on unnecessary materials and we only use fabric printing methods that are non-wastewater producing.” Looking for a brand that holds a WRAP (Worldwide Responsible Accredited Production) Certificate can be a pretty good indictor that what you’re buying has been created ethically. “This certification ensures that factories are meeting all the basic working conditions like fair wages, reasonable working hours and safe working conditions,” explains Cotton. “Getting this accreditation is not easy and we made the decision to stop doing business with a number of factories because they did not want to go through the certification process, which is quite long and really in depth. Every single First Base garment is now ethically produced.”

QUALITY CONTROL If you can’t quite picture yourself rocking up to the weights room in a pair of shorts fashioned from recycled cans, don’t fret. Sustainable activewear is no less profesh or performance-focused – and there’s no @womensfitnessau

C L black

LiveFIT

The latest trend in fitness gear is all about the (ethical and ecofriendly) origins of your activewear

WORDS ALICE HARRINGTON PHOTOGRAPHY THINKSTOCK

trade-off on style either. “The cool thing is that we are using recycled materials in our activewear that have the same performance qualities as using virgin products – so we haven’t had to compromise on quality, design or performance in the journey to sustainability,” says Cotton. Think sleek, sweat-wicking compression tights that you’d never guess are made from recycled fabric, or fun printed crops that are suitable for a gym sesh or a swim (but also happen to be 100 per cent Aussie and made-to-order with minimal waste). “Our customers love our unique designs, and because we are fully Australian made, we have the ability to easily refine the fit of our garments to exactly what they want for their workouts,” says Frow. And you might just find that decking

yourself out in ethical workout threads comes with not just a new-gear high, but extra positive feels, too. “I think buying ethical and sustainable fashion brings the wearer a sense of satisfaction along with knowing that they can trust that clothing of this origin will be of a high quality and often more exclusive than something mass produced,” says Frow. It might not be the easiest choice, but Cotton says, it’s a no-brainer for her. “It’s much harder to source sustainable resources than it is to produce mindlessly using virgin resources,” she adds. “It means that production times are longer, fabric options are reduced and factories who we can work with are also limited. But if it means we aren’t looting and polluting, that makes it all worthwhile.”

Do your bit

As well as shopping smart, you can give the environment a helping hand with a few lifestyle tweaks…

WASH WISE: We know your gym gear needs to be washed on the reg – but did you know a 5kg load of laundry every two days creates almost 440kg of carbon dioxide emissions a year? Clean your clothes on a cold wash and let them dry naturally to cut this by almost half.

BUY LESS: If you don’t really need those new capris, consider saving your pennies. Jumping on the ‘fast fashion’ train contributes to tonnes of toxic textiles going into landfill – around 36kg per person every year!

RECYCLE YOUR RUNNERS: They might not have that fresh, cushiony spring, but your tired sneaks could still go to a new home. Visit shoesforplanetearth. com or soles4souls.com.au to find out how your kicks can kick on.

Ethical active buys

Ethical? Tick! Recycled? Tick! Sweat-wicking and compression? You betcha: First Base crop tops, from $59 each, thisisfirstbase.com

Made from a mix of recycled polyester and coffee grounds: RUMI X tanks, $58 each, rumixfeelgood.com womensfitness.com.au

Aussie-made, which means a minimal carbon footprint: Pink Punk crop top, $55, and leggings, $75, pinkpunkactive.com

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SKIP THE GYM: Instead of upping your energy consumption with indoor machines, take your workout outside – it’ll boost your love for nature and encourage you to do your part to keep it healthy!

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H E A LT H FO C US

ENDO

EASE

An endometriosis diagnosis can come with a heaped serve of pain… but it doesn’t have to. Hit pause on your Dr Google search and consider these natural health tips

this, body cells struggle to function well or to heal, as they may not get adequate nourishment. The gut is also home to microbiota, which contains tens of trillions of bacteria, and is responsible for keeping the immune system healthy.” Eating nutrient-dense, good quality, organic and non-genetically modified foods will help limit toxins (which supports liver detoxification), and will also provide the body with vitamins and minerals so the cells are able to function well. “Increase your intake of liver-supporting foods such as broccoli, cauliflower, onions, beets, lemons, and garlic, as good liver function is vital for proper digestion and absorption of nutrients,” suggests Mistry. “It’s responsible for producing digestive and pancreatic enzymes and is one of the main detoxification organs, so it’s also responsible for the excretion of oestrogen. Go for an anti-inflammatory diet to help lower pain, as well as support repair and healing. Eating raw nuts and seeds – both of which contain good fats, protein and minerals – can contribute, too, as good fats are needed for cell membranes, hormones and brain cells to function.”

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Plate up

What you eat affects how you feel, so try these simple diet tweaks to help combat symptoms

Reduce dairy and meat to try to lower oestrogen levels.

Increase your intake of lentils, fruit and veg as the fibre can mop up oestrogen.

Up your omega-3 fatty acids, with food such as oily fish, as they help control inflammation.

ldwide m.au to join the Wor co a. li ra st au ch ar Hit up endom Endo March and raise funds and awareness for endometriosis. womensfitnessaustralia

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PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

ENDOMETRIOSIS – IT’S THE MOST AGGRESSIVE BENIGN AND DEBILITATING DISEASE facing Aussie women today, according to Endometriosis Australia, with one in 10 females suffering from it at some point in their life. To break it down, endometriosis is a painful condition of the abdomen that occurs when the endometrial cells, which are usually found in the lining of the womb, grow in the wrong place. Instead of staying in the womb where they belong, these rogue cells respond to hormones that control the monthly menstruation cycle in the same way as the womb lining does – by shedding blood. However, there’s no exit for this blood, so it can cause abdominal pain and inflammation, and is linked to infertility. “The exact cause is unknown, but the disorder is dependent on the female sex hormone, oestrogen, and how well it is excreted via the digestive system,” says naturopathic nutritional therapist Shila Mistry. Although drugs and surgery can support and suppress the disease, unfortunately there is no cure. However, research has shown that lifestyle changes – such as eating a diet low in oestrogen – has helped ease other oestrogen-related disorders. “It’s paramount that the gut and liver are working well to ensure food is broken down properly and that good absorption of nutrients occurs,” adds Mistry. “Without

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NEW YEAR, STRONGER YOU!

IF YOU’RE USING THE TRX, reaching for a kettlebell or dumbbells – you’re strength training without realising it. Getting strong isn’t all about weightlifting belts and clouds of chalk – though, that’s all welcome, too. It is about using weights that challenge you and promoting muscle growth that elevates your fat burn. The result is a leaner you, with a higher metabolic rate. “It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 140-200 extra kilojoules each day just to maintain it,” explains John Shepherd, author of Strength Training for Women (Bloomsbury, $29.99). “Cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around areas such as the abdomen and hips.” But that’s not all! Resistance training can also slow the effects of ageing by boosting your levels of growth hormone, strengthen your bones to help prevent osteoporosis, and keep injuries at bay. Strength training challenges your body in different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, squatting – that’s why it’s considered functional fitness. Don’t know where to start with strength training? Give this workout that Shepherd put together a whirl. Suitable for all levels, it targets the whole bod using compound exercises. “These moves work numerous joints,” he explains, “making them more functional and kJ-burning.” Always use weights that prove difficult without compromising form – then, each month you can add weights to boost progress. Happy lifting!

NEW YEAR, STRONGER YOU!

WORKOUT 1: METABOLIC AND HORMONAL BOOSTER

1 REAR FOOT ELEVATED SPLIT SQUAT

GREAT FOR: BOTTOM, THIGHS, CALVES Technique leg to lower your body down. Engage your ■ Holding dumbbells by each side, stand core for balance and lower until your front in front of a bench and place your toes of thigh is approximately parallel to the floor. ■ Push back up to the start position with your rear foot on it. Hop your standing leg forward and put your foot flat on the floor. energy and repeat. Perform the allotted ■ Keeping your upper body upright and reps on one side, and then the opposite your gaze straight ahead, bend your front leg to complete a full set.

Try not to assist the exercise with your rear leg

2 SEATED SHOULDER PRESS

GREAT FOR: SHOULDERS, REAR UPPER ARMS Technique bringing them close together at ■ Sit on a bench holding a dumbbell in the top of the movement. ■ Lower slowly and under control, each hand in front of your shoulders. ■ Press the dumbbells up to the ceiling, and repeat the movement.

Don’t overarch your spine as you lift the weig hts

HOW TO DO IT: Always warm up before and cool down after. Do each of the two workouts once a week, leaving 48 hours between each. Workout 1: 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally. Workout 2: 8 reps using a light weight, 6 reps with a medium weight, then 2 x 4 reps using a heavy weight. YOU’LL NEED: Barbell, kettlebell, bench, 2 x dumbbells

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NEW YEAR, STRONGER YOU!

Don’t use your arms/ shoulders to drive up the weig ht, but the action of your hips and bottom

SINGLE-ARM KETTLEBELL SWING

GREAT FOR: SHOULDERS, BACK, CORE, BOTTOM, THIGHS, Technique ■ Take hold of the kettlebell in one hand. Stand with your feet just beyond shoulderwidth apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs. ■ Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up. ■ Let the weight fall back down and repeat. Perform the allotted reps on both sides.

4 PLIÉ SQUAT

Keep your torso uprig ht and shoulders back

GREAT FOR: BOTTOM, HIPS, THIGHS, CALVES Technique ■ Holding a pair of dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width, toes turned out. ■ Bend your legs to plié – make sure that your knees are tracking out over your toes when you bend them – then extend them to stand back up and repeat.

WORKOUT 2: PYRAMID WITH BODY SHAPING FAST-TWITCH FIBRE EMPHASIS

1 SQUAT

GREAT FOR: BACK, CORE, BOTTOM, THIGHS Technique ■ Stand with feet hip-width apart. Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to fix it in place. Keep your head up and maintain the curve of your spine. ■ Bend your knees to lower your body as far as your flexibility allows. Keep your knees behind your toes as you go. ■ Push through your heels to stand up, and repeat for the allocated reps.

Brace your core as you squat down

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NEW YEAR, STRONGER YOU!

2 CLEAN

GREAT FOR: SHOULDERS, BACK, BOTTOM, THIGHS, CALVES ■ Brace your core and drive up to lift Technique ■ Take hold of a barbell from the floor in the bar from the floor, keeping your front of you, with your knuckles facing shoulders over it and your knees bent. ■ As the bar approaches hip height, forwards and hands just further than shoulder-width apart. Keep your heels on drive your hips forwards and pull on the the floor, arms extended and head up. bar. Switch your grip from overhand to

underhand and ‘catch’ the bar in a racked position on the front of your shoulders. ■ Keeping your back flat, control the bar as you lower it down to the floor, bending your knees and folding your body forwards, first to your thighs and then to the floor.

Try to maintain the natural curve of your spine

3 DEADLIFT

GREAT FOR: LOWER BACK, BOTTOM, THIGHS Technique ■ Squat down slightly with your feet under the barbell in front of you and take hold of it with both hands. ■ Straighten your legs to start to move the bar upwards, keeping your arms long and the bar close to your shins (don’t pull with your arms). ■ Extend your hips to stand upright with the bar across the front of your thighs. ■ Return to the start and repeat.

WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER; THINKSTOCK

Hold the bar using an overhand grip, hands shoulderwidth apart

4 BENT-OVER ROW

GREAT FOR: BACK, FRONT UPPER ARMS, BOTTOM, THIGHS Technique ■ Keeping a bend in your knees, hinge at your hips so that your upper body is almost parallel to the floor, holding a barbell with arms extended towards the floor. ■ Squeeze your shoulder blades together as you row the barbell up towards your hips. ■ Slowly lower and repeat. Search for womensfitnessau on Spotify to get this workout’s matching playlist!

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NEW YEAR, STRONGER YOU!

PASS THE

The big P will keep your bod strong... But how much do you really need and what’s the healthiest way to get it?

PROTEIN THE BUZZIEST OF NUTRIENTS is a staple on our fit menus for good reason (hello, protein-packed smoothies and bliss balls). Protein is a big deal – not only is it a critical nutrient for the maintenance and repair of muscles and tissues, but the bonus is, it helps manage your weight in a big way. Dr Alex Johnstone, nutrition researcher at the University of Aberdeen’s Rowett Institute, pioneered much of the early research into protein and appetite. “Our studies supported the idea that protein fills you up more than carbohydrate or fat,” says Dr Johnstone. “We now realise those 40

popular ‘low-carb’ diets, such as Atkins and South Beach, actually worked to satisfy hunger because they were high in protein.”

WORK IT

Do a whole heap of exercise? It’s natural then that you’ll need bigger amounts of protein for your muscles to grow and repair after each sweat sesh. According to sports nutritionist Anita Bean, author of Food for Fitness (Bloomsbury Sport, $34.99), the consensus is that athletes and regular exercisers should be having 1.3–1.8g protein per kilogram of body weight per

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day, rather than the 0.8g that basic recommendations are based on. Some evidence suggests that higherprotein diets could also benefit your blood pressure. A 2014 study in the American Journal of Hypertension analysed data from the Framingham Heart Study and found that people with the highest protein intake were 40 per cent less likely to develop the condition than those with the lowest protein intake. Another win! The safe and optimal range of protein intake could range from 80g to 115g a day for a 64kg woman. To get 80g, you can

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NEW YEAR, STRONGER YOU! have three eggs for breakfast, a salmon fillet at lunch, 200g fat-free Greek yoghurt snack and an 87g chicken breast for dinner. This is a lot of protein, compared with the Aussie government’s recommended daily intake of 46g a day for women aged 19 and over. But while that might be enough protein to satisfy your basic needs, research suggests that upping your intake could deliver potentially bigger benefits.

WORDS ANGELA DOWDEN PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

ALL IN THE TIMING

The new rules of protein intake don’t just cover how much protein you should eat, but when you should eat it, too. Research published in the American Journal of Clinical Nutrition in 2009 found that when volunteers were fed different amounts of egg protein, muscle protein synthesis did not show any significant increase when fed 40g of protein (the equivalent of 160g canned tuna), versus 20g (around 180g of cottage cheese). It seems the maximum amount of protein the body can effectively use in one go is 20-30g for most adults. It makes sense, then, to spread out your protein intake throughout the day. So, should we up our daily protein-rich snacks to help us achieve this? “If you’re eating a varied diet with adequate amounts of protein, like lean meat, fish, eggs, lower-fat dairy foods or a plant alternative, such as lentils, beans or tofu, at every meal, there’s no need,” says registered dietitian Azmina Govindji. “However, if you’ve missed out on having enough protein at a meal, a protein-rich snack (like a handful of nuts or a boiled egg) can fill the gap. Research suggests that a higher-protein (rather than a high-fat or high-carb) snack can also be a clever way to help you feel fuller for longer, so it’s a great choice when you’re trying to manage your weight.”

NEW YEAR, STRONGER YOU!

AVOID AN OVERLOAD

More isn’t always better, however. If you’re tempted to load up on packaged stuff after a sesh, tread with caution. “Too much protein in the form of protein bars and powders can cause a strain on the liver and kidneys, so stick to just one supplemental protein source daily (including protein shakes, bars or balls), unless prescribed by your naturopath,” says WF’s resident naturopath Belinda Kirkpatrick. According to Bean, new evidence also brings into question the concept of a short post-exercise ‘anabolic window of opportunity’. “Previous studies suggesting it was critical for muscle repair to refuel within a two-hour post-exercise window were done with fasted individuals,” explains Bean. “Now it seems that, for the average person who is not intending to exercise again within the next 24 hours, then it’s less crucial to refuel immediately afterwards.” Fortunately, it’s unlikely you’ll come to any real harm from eating more protein than recommended. A recent US review concluded that higher protein intake is not associated with a higher risk of developing chronic kidney disease (you shouldn’t eat a high-protein diet if you have pre-existing kidney disease, however). While consuming lots of protein increases calcium loss from bones, it also boosts calcium uptake into bones, so there’s usually no net loss. Your best bet is to get protein from different sources, with thought given to the health profile of the foods you get them from. “Plant protein has fibre; oily fish has Omega-3s; and along with the protein in dairy comes calcium,” says Govindji. To complement all that protein intake, “Drink plenty of water and aim to include at least 4-5 cups of fresh veggies/salad into your daily diet,” suggests Kirkpatrick.

WHERE’S THE PROTEIN AT?

Use this handy scale to make up your protein needs Handful peanuts = 6.5g

200ml milk = 7g 30g cheddar cheese = 7.6g 1 boiled egg = 8.3g 200g pasta = 8.8g 100g Greek yoghurt = 9g 3 tbs boiled lentils = 9.1g Half a can of baked beans = 9.7g 100g prawns = 15g 1 salmon fillet = 23.6g 100g grilled chicken breast = 35g 225g steak = 46g

PICK YOUR POWDER

Protein powder can be super-convenient, but it’s worth thinking through these Qs before you scoop. WF’s resident naturopath Belinda Kirkpatrick offers up the answers HOW DO I KNOW IF I NEED A PROTEIN SUPPLEMENT?

“If you’re struggling to get your requirements from food or are vegetarian, you may find a protein supplement helpful. Protein deficiency symptoms include: Lack of strength, excessive hunger or sugar cravings, poor immunity, fatigue, mood changes, depression, poor wound healing, dry and flaky skin, and allergies.”

WHAT ARE THE DIFFERENT T YPES OF POWDER?

“The main types are whey, pea/rice or soy protein. Whey protein is considered the most superior form – it has no lactose (it’s suitable for people intolerant or allergic to dairy), and promotes fat loss and immunity. Pea/rice protein is useful for vegans but may cause bloating. I’d avoid the soy varieties due to its potential for hormonal effects and difficulty being absorbed.”

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WHAT SHOULD I CHECK ON THE LABELS?

“Many commercial products contain sugars, colours, synthetic vitamins and fillers. Look for something organic that contains whey protein with flavouring ingredients such as vanilla bean or raw cacao. If you plan on adding fruit, nuts or milks, check that the powder is not meant to be an entire meal replacement or you’ll be getting two meals in one!”

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NEW YEAR, STRONGER YOU!

YOUR STRESS-LESS TOOL KIT The ultimate guide to staying cool, calm and collected all year long THE KEY TO A HAPPIER, HEALTHIER 2017? Stressing less, of course. And while it sounds easy enough to do when you’re basking in that post-festive glow, by the time holidays end and life kicks back into full swing (hey there, deadlines and social woes), your cortisol levels inevitably start to skyrocket, which means you might sleep less, worry more and become a snappier version of your usual self. This year, though, you’re really going to stress less. You won’t always stay wide awake, tossing and turning because you can’t switch off your mind. You won’t always walk around feeling super anxious and you won’t be permanently on edge. Why? Because this year you can nix neg feels in every situation…

NEW YEAR, STRONGER YOU!

WHEN YOU CAN’T SHAKE ANXIOUS FEELS

If you’re so worried about that upcoming work preso or big family dinner you feel sick in the tum, you need to learn how to manage difficult thoughts and feelings. “If you feel stressed or anxious, don’t suppress it,” explains psychologist Jacqui Manning (jacquimanning.com.au). Instead, find a way to acknowledge negative emotions and let them go. Not quite sure how to do that? Follow Manning’s three-step guide to soothing worrisome thoughts. ■ Ask questions: When your mind starts racing with anxious thoughts, ask yourself if what you’re stressed about will matter in 10 years’ time. Your life doesn’t depend on picking the right outfit for a job interview, so take a step back and put your stress into perspective. What would you tell your best friend to do in the same scenario? Ask yourself whether you’re the only one that has to solve the problem, and if you can, speak up and ask for help. If your current sitch is one you need to deal with ASAP, Manning says to remind yourself that we often overestimate our problems and underestimate our abilities to deal with them. Breathe deep and re-focus on what’s most important. ■ Get it all out: Whether it’s talking to a pal, writing in a journal or saying your fears aloud, get them out in the open. “This has a ‘download’ effect for your brain, which makes it easier to find practical solutions and stop worrying,” explains Manning. Once your mind has room to think, you’ll be better able to process your emotions. ■ Play the “What if?” game: If you’re feeling panicked, Manning says to think about how you really want to feel. “Ask yourself, ‘What if I could feel calm and confident while I deliver my presentation?’ or, ‘What if I could feel comfortable meeting new people tonight?’” Imagine that calmer, confident side of yourself and tap into that strength. Sometimes it’s best to fake it till you make it.

WHEN YOU CAN’T CATCH ANY ZZZS

According to Kate James, life coach and meditation teacher (totalbalance.com.au), stress can manifest itself as troubled sleep, which, ironically, can worsen your already less-than-stellar feels. To banish stress from the bedroom, James says to practise better sleep hygiene by really giving womensfitness.com.au

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yourself the chance to unwind an hour before you snooze – but don’t reach for the bubble bath just yet. Instead, nix angsty feels from the day you’ve just had as soon as you get home by going for a walk. Thanks to an increase in adrenaline and cortisol, your body goes into fight-or-flight mode when you’re stressed, which makes it hard to clock a few winks. But, as Dr Michelle Tuckey, professor of psychology at the University of South Australia, explains, physical activity helps your body cope with this stress-response process. “Exercise is a chance to reset the mind, breathe deeply and gain a wider, broader perspective,” Dr Tuckey says. Schedule in an after-hours walkabout to ease troubled thoughts before hitting the sack. If your post-dinner stroll isn’t enough to really shake your next-day work worries, Nam Baldwin, emotional stress control specialist and founder of Equalize Training Company (bettraining.com), says to get penning. “At the end of the working day, write down your top three most important tasks for tomorrow,” he recommends. This reduces the amount of thinking you do before bedtime, which allows you to take a mental break and switch off. “If there’s anything bothering you before you go to bed, write it down so it’s out of your head and not keeping you awake,” Baldwin adds.

WHEN YOU CAN’T FOCUS

“The effects of stress are physiological and psychological, and both affect your ability to concentrate,” explains Dr Tuckey. When you feel wired, your awareness narrows and you find it more difficult to see novel and creative possibilities – not to mention stress can zap much-needed energy from your noggin. According to Manning, stress can also decrease the number of brain cells you have, which helps explain why you feel so foggy and forgetful on a hectic day. Need to regain your concentration, stat? Give ‘tapping’ a try. Tapping, Manning explains, is a technique related to acupuncture and is based on the idea your body has multiple channels of energy running through it. By tapping certain points along these channels, you can help restore balance to areas affected by a blockage or overflow of energy. ■ Get tapping: Step one Focus on the problem (like feeling so stressed you can’t think straight) and notice where you physically feel it (is your tummy churning, is your throat tight?). Step two Repeat a short phrase about @womensfitnessau

NEW YEAR, STRONGER YOU! how you feel inside your head, such as “I’m so stressed” or “I don’t want to go to that meeting”, and use two fingers to tap different parts of your face (your chin, eyebrows, under-eye areas, the sides of your eyes and under your nose). Tap each area five to seven times each, then move on to the next point. Try three to four rounds, and if a particular spot gives you extra relief, spend a little more time there. Step three Notice what happens to your body and mind as you tap. Do you feel lighter? Does your chest feel more relaxed? When it does, finish with one or two rounds of a positive thought, such as, “I’m doing the best I can, and I will get through today”. Step four Take a deep breath, keep calm and carry on with those light feels.

WHEN EVERYTHING MAKES YOU GRUMPY

Before you blow up at your bestie who’s just flaked on drinks (again), focus on your breath. “Breathe normally and count how long it takes you to inhale, then slow the outward breath, making it twice as long as the breath in,” says Dr Tuckey. This will get your heart rate down into the cool, calm and collected zone, which will give you a chance to get a grip on your temper. If you’re feeling extra snappy, James says to think about the implications your anger will have and ask yourself if being irritated serves you well. “Sometimes we think we have a right to be angry, but if you think about the alternative – a more measured response – you’ll discover you can be more readily heard.” Plus, an irate response can leave you feeling even more stressed, warns James, since you might let hurtful things slip out. Feel like you’ll never remember this in the heat of the moment? Get familiar with the ‘Mindful S.T.O.P’, Dr Tuckey tips. Here’s how to do it: ■ Stop: Pause what you’re doing, slow down and become still. Put things down for a moment and take a short time-out from the busyness of life. ■ Take a breath: Breathe naturally and focus on your breath as it flows in and out of your nostrils. ■ Observe: Notice your thoughts and feelings. Acknowledge them, but don’t give them attention. Let thoughts rise and subside and see them as just thoughts – not facts or truths – and become aware of what you can feel with all your senses. ■ Proceed: Put on a smile and namaste! 44

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NEW YEAR, STRONGER YOU!

BUSY BEES

How four on-the-go Aussies put the pin in stress “I utilise the five-byfive rule. If it won’t matter in five years, don’t spend more than five minutes worrying about it. Stress takes a lot of energy; if it’s not worth the energy, it’s not worth the stress!” – Jesinta Campbell, model and author “A little bit of stress gives me a fire in my belly – it’s not all bad! Use it as a motivator and not let it cloud your judgement. Prioritise your workload every day to get the most important things done and have ‘switch off’ breaks from emails and social media.” – Kirsten Carriol, founder of Lanolips “Exercise is a natural way to release stress. Going for a long run helps me clear my head, so make working out a habit and see if it helps you. I know it’s my go-to!” – Bec Wilcock, extreme athlete and Blackmores ambassador “Come back to it when you’re in the right frame of mind. When you sleep on things, it doesn’t seem as difficult the next day. When I get stressed, I’ll switch off, sleep on it and be in the right mood to tackle it the next day.” – Julie Stevanja, founder of Stylerunner.com womensfitnessaustralia

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WHEN YOU’RE ALWAYS TENSE

“Finding easily accessible breaks is essential for a healthy body and mind,” says Manning. If you don’t take time to reset after a jam-packed day or an onslaught of emotional blows, you’re going to feel on edge 24/7, so avoid burnout by penciling in a daily or weekly recovery sesh. Whether it’s a Sunday brunch with pals or spending 10 minutes sitting in your backyard, find something that allows you to switch off. “Recovery can be active, such as playing sport, or passive, such as listening to music or watching TV,” says Dr Tuckey. As long as your chosen activity allows you to fully detach from everyday mental, emotional, and physical strains, it’ll help your stress levels flat line. To unwind before you even get home, Dr Tuckey recommends a dose of mindful @womensfitnessau

NEW YEAR, STRONGER YOU!

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

“Your life doesn’t really depend on picking the right outfit for a job interview, so take a step back and put your stress into perspective” driving. “I use it as a chance to focus on the act of driving. I notice how it feels to sit in the car, I become aware of my hands on the steering wheel and my body in the seat.” Walk, catch a bus or ride the train? You can join in, too. “Observe the scenery outside, from the broad landscapes to the small details,” says Dr Tuckey, and each time you find your mind wandering, gently bring it back to the experience at hand. “This strategy provides you with a way to effectively transition from work to home, leaving the stresses of the day at work.”

WHEN YOU’RE FEELING TIMEPRESSURED

Whether it’s managing work deadlines or trying to master the art of adulting (what do you mean the laundry won’t fold itself?),

sometimes a mounting to-do list can make time move at double speed. If you feel as though you’ll never catch up, Manning says to take a moment and breathe. Once you’re semi-calm, grab a pen and get everything out of your head. “Put it on paper and look at what your top priorities are,” James tips. After you’ve identified the most pressing task, work on that for 25 minutes. “When we feel overwhelmed, we’re more inclined to procrastinate, so tell yourself you’ll do five or 10 minutes of work. Often that’s enough to give you the momentum to keep going,” says James. Tackle one thing at a time, and if you still feel like life’s stuck on fast-forward, try Manning’s three-step guide to inner peace. ■ Visualise yourself calm: “Close your eyes and imagine you’re somewhere peaceful like a beach, rainforest, park or favourite holiday place. Imagine how you’d feel if you were there right now. Feel the

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warmth of the sun, the faint breeze ruffling your hair. Smell the salt water below and hear the seagulls.” ■ Take a break: “Small periods of respite will make you more productive. Think of yourself as a weak battery: You can flog that battery until it dies, or you can top up the charge and have a far more productive afternoon. A little break goes a long way.” ■ Power pose: “Be aware of how you sit and hold yourself. Are your shoulders slumped in defeat while you work or are they squared back and feeling strong? This will have an effect on your confidence, so get your body in a position of power – shoulders back, head high, chin up, gaze steady. Notice if this gives you a lift.” Love this? Search for more like it on womensfitness.com.au KEYWORDS: STRESS MINDFUL @womensfitnessau

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ThinkFIT MEMORY LOG

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Have Facebook, will post – and US researchers say it’s helping your grey matter. While it’s important to live life, um, IRL rather than through a screen, experts think posting personal experiences on Insta and FB may help you remember them later on. During the study, a group of students were asked to keep a diary of everything that happened to them during the week – and to record which of those events they’d shared on social media. At the end, it was found that the students were significantly more likely to remember the things they’d shared to their social network, as opposed to the things they hadn’t. As well as cementing events in your memory, the researchers think writing about and sharing your experiences online may help you develop a better sense of self since you’re able to reflect on them. Never want to forget the epic infinity pool you’re dipping in? Science gives you permission to spam all the ’feeds.

Tear up your resolutions list and try starting the year on a kinder note

Good intentions IS THERE ANYTHING MORE DECEIVING THAN A FRESH NEW YEAR? The allure of an automatic do-over on January 1 seduces us all into writing a list of resolutions in the hope of emerging better, fitter, sparklier in mere months. Two weeks later you’re wondering what kind of glitch in the matrix induced you to solemnly swear to 6am boot camp sessions and daily green juices, ’cause the sight of sneakers and spinach are already making you want to bury your head in a burger. It’s a tale as old as Cinderella – and although we know exactly how the story will end (hint: tears), we still write that list every new year, hopeful that this fresh start will be the one that sticks. Isn’t there a better 48

way? Actually, there is, say experts – just swap your resolutions for intentions. It might not sound like much, but the difference between the two concepts is huge, notes Mary Hoang, principal psychologist at The Indigo Project (theindigoproject. com.au). “Resolutions are just hard work!” she says. “When people ‘resolve’ to do something, it feels as though they’ve begun from a place of guilt. It can feel like you’re putting the hard word on yourself, and frankly, it feels like a lot of pressure.” Intentions however, are less about outcomes and more about feelings. Good ones. “Intentions are a purposeful guide for our actions,” explains Hoang. “They have a more gentle quality (for example,

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‘I intend to be kinder to myself’), and they take the pressure off having to achieve, which I think makes them easier to abide by.”

POSITIVE VIBES

The big problem with resolutions? They sound super optimistic but they’re often just a whole load of negativity dressed up in brand new Lululemons. “Resolutions usually come from a reflection of what you’ve been lacking or failing to do,” says Hoang. “They hold us back because they’re inflexible: you either achieve them or you don’t. This can set you on a pathway to shame and guilt if you fail, which can result in you feeling pretty crap about yourself.” @womensfitnessau

ThinkFIT 3 fresh intentions

Need some inspo? Kick off 2017 with these sweet suggestions I intend… to be more present Try it: Pay attention to your senses as you walk around; make an effort to tune into your everyday convos; spend five minutes really enjoying your morning coffee.

I intend… to show myself kindness Try it: Reword negative self-chat whenever you notice it, take some ‘me time’ to invest in self-care, and indulge in activities that nourish your soul.

choices the next day without feeling like you’ve failed. “The beautiful thing about an intention is that it just requires you do your best and accept yourself just as you are,” explains Hoang.

FIND YOUR WAY

If you’re used to the ‘set and forget’ method when it comes to resolutions you might be surprised to learn that intentions take a little more time and effort to get rolling. The pay-off is a happier and healthier relationship with your self-esteem. The first step to this process is working out what you want, and why. “We have to get clear on what’s important to us, because our values are where we spend our time, energy and money,” says Bouchier. “When you know what’s important, you can align your intentions with these values and then take action towards creating them.”

I intend… to move my body with love Try it: Tune into your bod daily and ask it what it needs. Is it yoga rather than a run? Or would an energising morning workout set you up for a happy day?

Like any goal, intentions need regular TLC – Ayres recommends ‘sitting’ with your intention first thing in the morning. “The moment you open your eyes, just take time to reflect on how you want to feel that day and the one word that you want to cultivate,” she tips. You could also aim to do one thing every day that supports your intention, whether that’s eating well, calling a friend or meditating. Speaking of meditating, to really supercharge your intentions, it helps to get Zen. Not only will a little mindfulness help you better understand your feelings in each moment, it’ll make sure your purpose stays front of mind. “Our intentions can be strengthened when we have the selfawareness to remember them,” explains Hoang, “and a practice of self-awareness such as mindfulness meditation won’t just remind you of the intention, it’ll cultivate a kinder relationship with yourself.”

WORDS PENNY CARROLL PHOTOGRAPHY GETTY IMAGES

“The beautiful thing about an intention is that it requires you to do your best and accept yourself just as you are” The reason experts are embracing intentions is that they allow for us to do what we as humans do best: mess up. “Self-compassion is so important when we are trying to create change in any part of our lives,” says business coach and mentor Eilish Bouchier (eilishbouchier.com). “I believe it serves us better to be flexible with our discipline, which doesn’t mean you give up, but rather, it allows you to be the fabulously flawed human that you are.” So, instead of resolving to never eat sugar again, you might intend to nurture your body with more fresh veggies every day. Then if (or when) you do happen to succumb to a bucket of ice-cream, you can simply guide your actions to healthier

Not sure how to find what really matters to you? “I think it’s great to consider how you would like to feel or how you can serve a purpose by contributing to others, like a partner, family or friends,” tips Hoang. Journalling can help you get clarity on your values, so try writing down your thoughts and hone in on the words that resonate. When you’ve collected a few words that ring true for you and reflect how you want to feel, “Turn those feelings into intentions,” tips health coach Nikki Ayres (nikkiayres.com.au). “For example, if you want to feel happy, healthy, grateful and energised, some intentions might be, ‘I am energised as I jump into my day’ and, ‘Today I am grateful for my body’.”

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FLEXI FARE

Don’t forget the best perk of this new-year upgrade: it’s totally flexible. If your intention changes in a month, or even from day to day, that’s A-okay. “Intentions can always be modified and tweaked for different situations and as you grow,” says Hoang. Because they’re easily adapted, you can use them to your advantage: If you’ve got a stressful meeting at work, take a deep breath before you enter the room, close your eyes for a second and set a conscious intention to stay positive and focused. When you realise that every moment is a new beginning, January 1 will suddenly seem so last year. @womensfitnessau

ThinkFIT W HA T ’ S YO U R # LI F E M O T TO ?

Always give

new things

a go

As captain of the Australian women’s cricket team, 24-year-old Meg Lanning doesn’t sweat the small stuff

part of my job to fill my players with confidence and make sure they know I’m supporting them. There will always be those people who might have done things differently to me, but as long as I’ve thought through my decision and have a reason for why I did or didn’t do something, that’s the most important thing. I’d rather do something and get it wrong than do nothing at all, and I try to learn from my mistakes and move on. The Australian team are very supportive of me, so they make my job pretty easy. Being on tour away from friends and family is also a big challenge. It’s part of playing sport at the elite level, but that doesn’t make it any easier. In a way my team is my second family. We spend so much time together so I’m not really lonely, I just miss out on things at home. We can be away for two months at a time and a lot of things can happen, but you get used to it. Generally we get a sixweek break between seasons, which feels pretty long. I like to stop thinking about cricket for a bit and spend time at home, then I get back into training and prepare as well womensfitness.com.au

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as I can for the next season. I’m always looking at improving and getting the best out of myself, and I guess I’ve got confidence in my skills because I’ve played the game for so long, but confidence ebbs and flows in cricket. Some days I’m more confident than others, but if I’m not making

Confidence plays a massive role in life as well as cricket, so I think you can learn many life skills, such as meeting new people and working as a team, from playing any sport. As the Australian team, we spend a fair bit of time talking about the new opportunities available for girls to play

“Sometimes more training isn’t the answer: it’s about being positive … You need to believe you can do something” any runs, I move on and look forward to the next game. Sometimes more training isn’t the answer: it’s about being positive. Things can change very quickly and I think the important thing is to not overthink things. We’re all human and you need to really believe you can do something or else you’ll struggle. @womensfitnessmag

cricket. It’s something I really enjoy doing and I hope to inspire girls to take up the sport. I played a lot of boy’s cricket because there wasn’t really an option to play in a girl’s team, but now there are so many opportunities, so get a few friends together and start playing. You never know unless you try.

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AS TOLD TO JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

I LIKE TO SEE RESULTS PRETTY QUICKLY. When I don’t, I can get a bit frustrated at myself, and early on in my state cricket career I wasn’t very good. I didn’t make many runs and I was feeling pretty low in confidence because I wanted to be scoring, but I hoped it was just a matter of time before I had a breakthrough. Things turned around pretty quickly and I think that’s because I thought I could do it. It’s not easy to be successful, but if I can’t do something, I keep trying until I can. When I was young, I played cricket because I enjoyed it. It’s no different today, but being captain of the Australian team can be challenging at times, as well as a huge honour. The on-field stuff, like looking after our tactics, comes naturally to me. To be honest, the bigger challenge is off the field. As captain, I have to look out for every single person on the team and everyone’s so completely different. I have to allow them to be themselves and I have to engage with them all and try to get the best out of them. There’s no greater pressure than the pressure I put on myself to perform, but it’s

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

LEARN SOMETHING NEW EVERY DAY

3 WHATEVER IS GOOD FOR THE SOUL,

YOU WANT TO ATTRACT 11

MAKE GOOD USE OF TODAY 16

LOVE MYSELF

22 TIME IS NONREFUNDABLE, USE IT WITH INTENTION

Slay, don’t stray

27 You didn’t come this far to only come this far

SIMPLIFY. 23

for me

DOUBT IS PART OF THE PROCESS

Stand tall and stand out

Don’t believe everything you think 20

Stay classy, sassy and a little bad assy

IT HURTS BECAUSE

it matters

Never look at how long it will take

LIFE IS A BALANCE OF HOLDING ON AND LETTING GO

IT’S GAME DAY, Y’ALL! 15

24 It’s good to be different

Look for the positive in everything 10

I’m doing this

Run like the wind

You can. You should.

SUPPORT YOUR FRIENDS

YOU GET WHAT YOU WORK FOR

You are better than unicorns and sparkles combined

KEEP THOSE GOALS IN SIGHT

I need to be skinnier

Protect your inner peace

DO THAT

Be the energy

LIVE YOUR LIFE AND FORGET YOUR AGE 30

BE STILL, MY SOUL

EAT METICULOUS, TRAIN RIDICULOUS

WHAT LASTS won’t come easy

oves to show us all the Fl #W ag ht as H ! nd ou ar Share the love different ways you’ve gotten creative with these little messages. womensfitness.com.au

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www.fabiron.com.au Always read the label. Use only as directed. If symptoms persist, see your healthcare professional. Vitamin supplements should not replace a balanced diet.

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TONING ZONE

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Sun’s out, bikini’s out, but before you dedicate half your workout to sit-ups, um, don’t? If you’re keen on sculpting a flatter tum, you’ll need to work your transverse abdominal muscles, says Gemma Sadler, owner of Dynamic Pilates (dynamicpilates.com.au) – so add these ab-blasting moves to your next sweat sesh. 1 SIDE PLANK With your knees slightly bent, lay on your side and place your top foot slightly in front. Press your top hand into the floor to stabilise your shoulder joint, then use your core to lift yourself off the ground, drawing your belly button into your spine. Hold for 30 to 60 seconds, then switch sides. 2 PILATES 100 Lying on your back, bend your knees and place your feet on the floor or extend your legs out straight at a 45-degree angle. Draw your stomach in, extend your fingers towards your toes (palms facing down), lift your shoulder blades off the ground and move your arms up and down in little pulses. Complete 10 sets of 10 reps.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

3 SINGLE-LEG STRETCH Lying on your back, curl your head and shoulders off the floor, draw your belly in and bend both knees into your chest. Extend one leg out straight and slide your hands towards the opposite shin. On an exhale, straighten your bent leg and draw the opposite leg towards your chest. Continue switching legs for 3 sets of 10 to 20 reps.

IF YOU’RE LOOKING FOR A HIGH-INTENSITY SWEAT SESSION that doesn’t mess about, step right up, ladies. A sweet substitute for a crowded gym class, or if you find yourself easily bored with the same old schedule, this total-body workout is short and effective, designed to tone and sculpt the lower bod and core. Drag out your basic kit, put on a high-energy playlist for a superpumped vibe and we’ll see you on the other side of hotness. HOW TO DO IT: Warm up for five to seven minutes. Perform the allotted reps for each move one after the other. Repeat the entire circuit for the number of sets recommended for your level. Cool down and Startin g ou stretch once all sets 1 x 1 0 re t? ps have been completed. N e ed YOU’LL NEED: 2 x dumbbells, bench

a chall 2 x 10 -1 enge? 5 reps Almost pr o 3 x 1 5 re ? ps

HYPE IT UP Give your lower body a little love (or hate?!) with this high-energy heart-raiser

BeFIT

1 SQUAT

Don’t let your knees collapse inward – keep them bent over your toes

GREAT FOR: THIGHS, BOTTOM

Technique ■ Stand with your feet a little wider than shoulder-width apart. Make sure your hips are over your knees, knees over ankles and arms across your chest. ■ Squat down, bending your knees and sticking your bottom out, trying to sit on a really low imaginary chair. Keep your chest lifted, core engaged and back straight. ■ Push your weight through your heels and straighten back up, then repeat.

2 CURTSY LUNGE

GREAT FOR: THIGHS, BOTTOM Technique ■ Start by taking a big step back with your right leg, crossing it behind your left. ■ Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. ■ Return to the starting position and repeat on the opposite leg. Perform the allotted reps for each side.

Keep your torso uprig ht, core eng aged and shoulders relaxed

3 HIP BRIDGE

GREAT FOR: BOTTOM, THIGHS, CALVES, CORE Technique back is in line from knees to shoulders. ■ Lie on your back with your knees bent ■ Hold the position, squeezing and feet flat on the floor. Raise your hips your bottom for a few seconds, and bottom from the floor until your then release and lower down.

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For some equipment variation, tie a resistance band around your lower leg s and open your knees after lifting your hips

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4 INNER THIGH LEG LIFT GREAT FOR: INNER THIGHS Technique ■ Lying on your side, cross your top leg over the bottom one, slightly in front of you, resting both feet on the floor.

Keeping your torso still, lift your bottom leg up then lower it back down. ■ Repeat, performing the allotted reps on one side, then switch. ■

Make sure your hips are facing forward

5 CALF RAISE

GREAT FOR: CALVES Technique ■ Holding a dumbbell in each hand by your sides, stand with your legs in line with your shoulders. ■ Lift both heels and bring your body weight onto the balls of your feet. ■ Hold this calf muscle contraction for a few seconds then lower your heels back to the start and repeat.

Strong calves are important for running , jumping and cycling

6 SIT-UP

GREAT FOR: STOMACH Technique ■ Lie on the floor with your knees bent, feet flat on the floor and fingertips on your temples. Engage your core. ■ Keeping your heels and toes flat on the floor, gently contract your abdominal muscles to lift your upper body, rolling up your head first. ■ Roll back down to the starting position and repeat for the allotted reps.

Look up to avoid straining your neck

Search for womensfitnessau on Spotify to get this workout’s matching playlist! 58

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BeFIT

7 WALKING LUNGE

GREAT FOR: THIGHS, BOTTOM Technique ■ Take a big step forward with your left leg. ■ Lower your body down by bending your legs until the knee of your back leg is almost in contact with the floor.

Push up and step forward with your back leg to repeat on the opposite side, moving forward. Continue alternating sides as you travel forward. Perform the allotted reps on each side. ■

WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER; GETTY IMAGES

WIDE-LEGGED FORWARD FOLD Great for: Stretching the calves, hamstrings and inner thighs and, when coupled with long, slow exhalations, it’s also fab for digestion. ■ With your feet wide, turn toes in slightly. With hands on hips, inhale, ease your tailbone towards the floor and send your chest forward and up. As you exhale, keeping your chest broad, ease yourself forward until you feel sensations in the hamstrings and inner thighs. Place your hands on the ground or a block and take 10 deep breaths. Repeat other side.

SINGLE-LEG STEP-UP GREAT FOR: BOTTOM, THIGHS

Technique ■ Standing with a step or bench in front of you, step up on the platform pushing the whole sole of your foot down and

contracting your bottom, bringing all of your body weight on to the platform. ■ Step down and repeat with the other leg. Perform the allotted reps for each side.

Keep your back straig ht and shoulders even when stepping up

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WF’s resident yogi Kate Kendall offers up her top stretch sequence to follow your high-energy workout

Add dumbbells for an extra challenge

STRETCH IT OUT

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LIZARD QUAD Great for: Releasing the quads and hips after a tough lower body workout. It also offers up a sweet twist and backbend – both great for the spine and chest/shoulder region. ■ With your right foot forward in a lunge, turn your right toes out 45 degrees. Take your right hand out to the right and, as you bend your left leg, grab a hold of your left ankle or foot with your right hand. Take this one slowly; if you feel any pain, stop. Take 10 deep breaths. Repeat other side.

PIGEON Great for: Releasing the glutes and hip flexors and ideal for calming the breath and resetting the nervous system after your workout. ■ From the lizard quad, release your left foot gently to the ground and heel-toe your right foot to the left side of the mat, easing your right shin and knee to the ground. Inhale, and square your hips by energetically pulling the right hip back and your left hip forward and down. Exhale, and stay here, or begin to ease your chest forward over your right leg. Take 10 deep breaths. Repeat other side.

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HOLIDAY WORKOUT

twists There’s no need to ditch fitness when you’re on hols – just shake it up!

BeFIT IF YOU LIKE RUNNING, TRY…

IF YOU LIKE YOGA, TRY…

IF YOU LIKE CYCLING, TRY

Leave your sneaks in your suitcase and feel the sand between your toes on your holiday run. “Sand’s unstable nature challenges your balance and takes far more effort to run across,” says personal trainer Vicky Gardner. In fact, people who run on sand use around 1.5 times more energy than road runners, according to a study published in the Journal of Experimental Biology. But that’s not all. “Barefoot running encourages a more natural technique, where you land on the ball of your foot, rather than your heel,” explains PT Martin Khoo. “This spreads the load across the whole of your foot, so greatly reduces risk of injury. It also uses and trains the smaller foot muscles, such as your toes, which boosts ankle stability.” Back home, Khoo suggests trying to do your gym workouts in bare feet: “Exercises such as squats, lunges and calf raises will offer the same benefits,” he adds. Or, invest in a pair of barefoot trainers, which are specially designed to replicate the feel and motion of running without shoes, while giving your feet a bit of protection.

A warmer climate and natural setting provides the perfect opportunity to refresh your practice. Loads of resorts offer outdoor classes – but if you’re unsure what’s available, ask your instructor at home to suggest a short sequence you can try while you’re travelling. Why? Research shows that practising yoga in a natural environment can enhance the experience and benefits, as well as present new perspectives and challenges. For example, mastering each move on an uneven surface, such as sand or grass – even if you’re using a mat – can put your balance and core to the test. It’ll also focus your concentration and awareness of how your body adapts to the poses – something you can draw on and develop when you’re back in your regular yoga studio. Being in the fresh air can heighten your awareness of your breath and make yogic breathing exercises more enjoyable and effective. And that green setting will also lift your mood, with the most benefits likely to come if you practise near water, according to a study by the University of Essex. Sunrise salutations on the beach, here you come!

Take the opportunity to do some mountain biking while you’re on holiday and you’re guaranteed a fullbody workout. The varied terrain and gradient requires you to shift your weight constantly – so you’ll work your chest, arms and abs, and boost your core stability. And all those quick bursts of effort as you go up slopes will boost your cardiovascular system. Researchers at McMaster University in Canada found that three 20-minute sessions of interval training a week provided the same benefits as 10 hours of steady exercise over a two-week period. It will lift your spirits too: just five minutes of exercise in a green space is enough to boost mental wellbeing, according to research published in the Environmental Science & Technology journal. And if you’re cycling at altitude, even better. “A high-altitude training program enhances the body’s ability to deliver and use oxygen, particularly your muscles, so increases your aerobic capacity,” explains Khoo. “This allows you to exercise faster and longer without cramping up.”

IF YOU LIKE ZUMBA, TRY…

IF YOU LIKE SWIMMING, TRY…

IF YOU LIKE THE ROWER, TRY…

We all know how good it feels to dive through the waves or dip in a cool lake. The combo of bracing water, fresh air and fun triggers feel-good endorphins and reconnects you with nature. But there are also fitness benefits. Swimming in cold water is proven to increase your circulation and boost your immune system. “Swimming in the ocean creates an added challenge as you have to engage extra muscles to go against the current,” adds personal trainer Lucy Wyndham-Read. “This forces your body to adapt, so boosts overall fitness.” Planning to do wild swimming in a new destination? Be aware of hazards such as changing depths and currents, and slippery rocks. Stick to designated areas and follow local advice.

If you always head straight for the rowing machine in the gym, use your trip to test out your paddling skills IRL with a kayak or canoe sesh. Wondering what’s the diff? In a kayak, you sit in a cockpit and use a two-blade paddle; a canoe is more open to the elements and requires a single-blade paddle. Both test your upper-body strength, endurance and cardio fitness, and if you canoe at a moderate effort, you’ll burn around 1800 kilojoules in an hour. Go slow and paddling can be a type of moving meditation. You’ll probs feel happier, too: a study published in the Journal of Leisurability found that people who took part in a 12-week kayaking program saw a big jump in their feelings of self-worth, adequacy and confidence. Now that’s a nice holiday souvenir.

Slipping off your shoes

WORDS JANE MURPHY PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

Dancing with the locals

There are tonnes of benefits to mastering new dance moves on holiday. Get in touch with your inner Zorba in Greece, for example, and you’ll soon be able to jump higher and walk faster and further than before, according to a study of heart patients at Aristotle University in Thessaloniki. Or give flamenco a go in Spain, and you’ll boost your stamina, coordination and posture. If your body confidence needs a boost, and you’re in the right ‘hood for it, sign up for a belly dancing class. Belly dancers not only get a boost in strength and coordination, they also tend to have fewer hang-ups about their bodies, say researchers from Flinders University. The reason? It allows you to be physically present and feel good about yourself.

Posing outdoors

Taking on the waves

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Riding off-road

Paddling a canoe

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Marathon

DIARIES

Not only is it the biggest run youâ&#x20AC;&#x2122;ll probably ever add to your list of life goals, but it will serve up the biggest lessons too, as these three women share with their pre-marathon selves 62

BeFIT

WF’s Chief Subeditor Alice Harrington, 30

Dear Alice,

First up, wowza! Who ever thought that you and this marathon-training caper would actually make it this far? I remember back when you came up with this crazy idea and designed your training plan, looking at those weekly kilometre numbers with the kind of fear that gives you a funny tummy. Now, just so you know, it won’t all be smooth sailing. There will be some truly wonderful runs, where your legs will feel like air and you smile and greet every fellow runner with an aggressively chipper “hello there!”. But there will also be some stinking awful, I-can’t-believe-I-made-itthrough runs. The kind that feel like a 32km death march, where 3km in your top is chafing in a weird and definitelynot-wonderful new place; where the wind insists on blowing your left earphone out every time you run in a westerly direction; where you just miss the green man at Every. Single. Traffic. Light. But you know something now that you didn’t then: There is magic in those runs. Those runs are where you will realise that you are made of tough stuff, and you’re not a quitter. You have been called ‘stubborn’ many times. And it hasn’t always been a useful character trait (like that time you refused to admit Justin Bieber was turning to a jerk despite insurmountable evidence to the contrary), but that stubbornness is what is going to carry you over the finish line. Trust me. You will get to the 30km mark (the horrible point in the marathon where you have come SO far, but you also have SO far to go) and everything will be hurting. Your hips will be in pain, your feet will be in pain, your knees will be begging for you to take just a quick break at the McDonald’s on the race route. But because womensfitness.com.au

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you are the stubborn Bieber fan that you are, you will just turn up the volume on “What Do You Mean?” and keep running. Walking doesn’t hurt that much less and really just prolongs the finish, anyway. When you finally make it to the end, your mum and dad and sister (who flies interstate just to show you how dang proud she is!) will be there to cheer you over the line. You’ll feel so much love. And you’ll get a very alarming sensation as you struggle to catch your breath, because it’s actually pretty difficult to get emotional and teary when you’re puffing that hard. But you will recover your breath, drink a chocolate milk, then go home and start to recover your body. Your marathon photo will rack up 107 likes (a Facebook PB to add to your race PB!). You’ll get many congratulations and much glory to bask in. However (sorry, but there is a ‘however’), when the dust settles and you put the medal away, a tough realisation will hit you: This 42.2km didn’t change your life. I know you read ALL the marathon stories, watched so many inspirational YouTube clips, listened to running podcasts on repeat, and you will expect to cross the finish line a completely new person. But, of course, you won’t. Because that long run will just be the last of many, and the strong, determined, resilient girl that shows up on race day was built over months and months of training. The winner in you was already there. But now she has an awesome new T-shirt that says ‘finisher’.

Love, Alice @womensfitnessau

MARATHON MASTERCLASS

Hitting the marathon trail for the first time? 2016 Rio Olympics competitor and Nike athlete Milly Clarke has some sound advice…

Dear Karen,

‘Oh my goodness, you are actually running a marathon. What are you doing?!’, you’ll quietly chuckle to yourself in a moment of madness at the 10km mark. Who would have thought that 12 weeks ago when you said to your friend, “Do you know what, I’ll go to the Gold Coast with you but I’ll run the marathon,” that you would have actually found yourself doing it! I know you’ve always been a runner, and a planner, for that matter, so when you’re preparing your training program and becoming all excited about the different runs, routes and yoga sessions (yes, you really need to give yoga a go), you’ll still be overwhelmed at the thought of running for hours and hours. You’ll struggle with this concept until that one Sunday when you’re out for a casual 26km run and you realise that, wow, you’ve just run for a couple of hours but didn’t even notice the time as you were so busy counting the kilometres. It will be then that you’ll think, ‘I might be able to do this.’ Don’t get me wrong, the training will be tough. There will be some mornings when you’ll want to throw your alarm across the bedroom as you just don’t want to get out of bed, or when you have to stay in on a Saturday night in preparation for your long run the next day. There will be times when you think you’ve had adequate sleep and rest but your legs still feel like lead after 3km. Then you’ll realise it’s all starting to pay off on a memorable Sunday, when you’ll be up doing 29km on a treadmill as the weather is crap outside (you have no choice other than fearing for your life from the gale-force winds and trees falling all over the place). You’ll manage it and you know what, it won’t be that bad! Although, luckily, you’ll have good ol’ Clubland 64

Classic hits to keep you going. That’s when you’ll know the training is paying off. When picking up your bib on the Gold Coast and nodding to all your fellow runners (pretending that yes, you know what you are doing, but inside you are terrified of the people who look like proper athletes), you really should know that you’ve had nothing to worry about. You won’t feel happy at the 32km mark, or at every kilometre until 40km, but with everyone cheering you on and shouting, “Go, Fagg!” (yes, perhaps next time you’ll have ‘Karen’ printed on your bib rather than ‘Fagg’), that’s when you’ll forget that your hips are aching and your back is hurting. You’ll hear someone yell out to you, “You can do it!” and you know you can. You trained hard for this moment, so you’ll realise that no truer words have been spoken. It’s crazy, but you’ll actually kinda enjoy it (well, most of it). It will be these strong feelings that get you to the very end, feeling like a true athlete and celebrity as everyone cheers loudly for your lifetime achievement. And as you make it over the finish line, words can’t describe the overwhelming, painful, emotional, surreal, happy feeling you’ll have. You’ll remember how the previous 12 weeks got you there; you’ll be presented with your ‘finisher’ T-shirt and medal and walk about for a couple of minutes until you collapse on the grass and shed tears of joy/pain/relief whilst trying to catch your breath. Your mate will give you a massive hug and then you’ll know: marathon is done!

Love, Karen

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Half the challenge of running a marathon is your mindset. So, your mind should be trained like your body. Ensuring your training program includes long runs is a must. Regular long runs will give you great practice for your first big run, and will prepare your mind for the task ahead.

Sign up for your first marathon with a friend. Having a buddy keeps you accountable, as you’re less likely to cancel a training session when someone is waiting for you at 6am! You’ll find that having a training buddy provides valuable insight and real-life support you won’t experience training alone.

Slow and steady wins the race. This is your first big run; don’t focus on achieving a certain time, just focus on your own journey and finishing at your own pace. If you don’t get the time you were hoping for, use that as healthy motivation for the next one!

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PHOTOGRAPHY GETTY IMAGES

Client service manager, Karen Fagg, 32

Tracking your runs is a great way to stay motivated. When you note down your time and distance results each time, you’ll have a record of your progress. Using an app (like Nike+ Run club) is ideal for this because the info is always there at your fingertips. On the days when you don’t feel like running, looking back at how far you’ve come can be a huge motivator.

BeFIT

Love this? Search for more like it on womensfitness.com.au KEYWORDS: RUNNING FITNESS

Marketing executive, Lucy Wales, 24

Dear Lucy,

You have a marathon to run and as always, you’ll be full of self-doubt, worrying about things like the weather, where the toilets on the course are, the kilojoules you’re consuming, your splits at what distance. More importantly, you’ll be incessantly worrying about what to wear on the actual day – should you buy the new Lululemon tights or just keep the old Nike ones, is it too late to buy a brand new pair of trainers, is Lorna Jane having a sale, do you really need a $50 pair of socks?! You think you’re slower and less fit now than you were a month ago; maybe you

peaked too soon! The training will be hard and the things that stick in your brain won’t be the long runs, the fartlek sessions or the gentle recovery runs (terms you had never even heard of before you started training). They won’t even be the time trials you did along the way. The truth is, the bits of training that will stick most in your brain are the runs that you didn’t bother with – the ones where you looked out of the window at 5.30am and thought, ‘It’s too hot’, ‘It’s too cold’, ‘I have my period’ or ‘I drank too much last night’. Sometimes you’ll wish you did go out running, because they all add up – you’ve missed quite a few runs and they were really important. What you need to do right now is stop and congratulate yourself on signing up for a marathon in the first place. You need to consider the fact that you are about to do something absolutely incredible. You’ll remember your day one run – you keep having to stop because you can barely keep up a gentle jog. Then there’ll be that time you decided to catch a taxi home from Bondi after less than half an hour and tell yourself that a marathon probably isn’t for you anyway. After that you’ll cover hundreds of kilometres in training. Never mind the few runs you didn’t bother with! Take a breath and just calm down. You’ve spent a long time preparing for this. You have a plan… Stick to it. Don’t go off

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too fast. Listen to your coach as negative split. Trust me, you don’t need to chase that boy in front of you; he will blow up at 30km and walk to the finish line. Drink little but drink often and eat every 25 minutes, and for goodness sake, smile at all of the friends and supporters on the course. Halfway is easy. It’s at the 32km mark that you’ll really start feeling it – 10km to go. Are you ready to start counting down? 9. 8. 7. 6. 5. Four to go. That’s the real challenge. The crowds will get deeper and you’ll want to sprint all the way to the very end but 4km is still a long way and you don’t want to cramp. You’ll cross the line looking at the sky – thinking of the people you are running for and thanking them for getting you through this race. Five months of mental and physical challenges will be completely worth it; it will be the perfect grand finale. Sure, your legs will stop working as soon as you cross the line and I know for a fact the tears will flow, but your sister is waiting for you and you will remember every section of that race with fondness because you earned every single bit. Be proud of yourself. Your time doesn’t matter (but it secretly does because you totally beat your estimated finish time by 18 minutes...).

Love, Lucy @womensfitnessau

TAIKO W O M E N’ S F IT N ESS R OA D T EST

DRUMMING

WF’s Jacqui King lives out her dream of playing the drums – with a side serve of fitness

BeFIT WHAT IS IT?

The art of taiko drumming goes wayyyy back in Japanese history. Taiko is the Japanese word for ‘drum’, and another commonly used word for taiko is wadaiko (aka ‘Japanese drums’). “A poetic interpretation of the two words could be ‘taiko: the instrument’ and ‘wadaiko: the art of Japanese drumming’,” explains Kerryn Joyce – she’s a member of Taikoz, a Japanese-Australian drumming ensemble that’s been performing Japanese drums, flutes, dance and song all around the world for almost 20 years. Their insane talent has led to the running of workshops and classes through the Taikoz School – and they’re open for anyone keen to get on the drums. “We teach three year olds to 80 year olds,” says Kerryn, who is the coordinator of the Taikoz School. “Of course they’re nervous at first, as most of us are when we’re trying something new, but you get over that the moment you get into the zone and go for quite the journey.” In the classes, you learn to play these specific drums (they’re different

shapes and sizes) in a sequence of choreographed moves. It’s a combo of dance, music and teamwork – you have to be in tune with the rhythm of those surrounding you. But don’t be fooled into thinking this is just a music class – your whole body gets a killer workout, just not in the way you’d expect. “The lower body and upper body have to work together to play the drum,” explains Kerryn. “This requires concentration, strength, coordination and physical expression. Some muscles become more defined, hence why our back, arms and legs have so much definition.” Add those fitness benefits to the fact taiko drumming also helps reduce stress, promotes relaxation, and improves breath control and coordination, and it’s a pretty sweet way to really express yourself. Even if you don’t have a musical bone in your bod, you’ll be surprised at how quickly you can find a beat. During introductory workshops, you’ll be given a pair of bachi (drumsticks) to use, but if you want to get serious about it, you can purchase your own. So you can do hours of air drumming at home, of course…

Jacqui says…

In music class in high school, I’d sit in front of the kit with my drumsticks and pretend I was in a cool, grungy girl band and that one day I’d live out my rocker dreams and become famous. Well, taiko allowed that fantasy to become reality… sorta. While there was no crowd of screaming fans and bright lights on me, the whole experience was pretty awesome. Kerryn put us through a short warm-up, which to me was an indication that this was actually going to be a fitness class and not just a bad attempt at making loud noises. Myself and Team WF then made our way around a semi circle of drums, and Kerryn started teaching us a couple of Japanese key words (‘ha’ and ‘so-re’) that we’d be shouting throughout the class. These are called ‘kakegoe’ which means to ‘spur on’. Kerryn sums it up by saying: “The vocalisation is liberating and powerful as it is a means to really help each other and encourage each other to go for it.” When put into practice, it felt primal and like a huge release of energy. It wasn’t just a matter of screaming out ‘ha’; we really had to sing out from deep down in our core. That’s the best thing about taiko – it’s not just physical, you have to feel it from the inside. It’s in those moments that you have to throw out all your inhibitions and, in the famous words of Elsa, let it goooo. The choreography involved in hitting taiko with the bachi was basic enough but I felt unco because I was focusing too much on each part of my body – like making sure my legs were bent and my core was strong. I started to relax once I nailed the steps. At the end of the class, we combined all the moves and jumped around the drums in a sequence. It was loud, fast and exhilarating! While I didn’t work up too much of a sweat, my legs were burning and I could feel an ache in my arms. Sure, we were all a bit sore the next day, but we were feeling zen. Who knew thrashing drums would be such an epic relaxation technique?

PHOTOGRAPHY TRENT VAN DER JAGT

INTERESTED?

Taikoz classes run for 1.5 hours for an eight-week term, four times a year, in their Sydney studio. Or, you can try a one-off introductory workshop. Visit taikoz.com for more info.

COST:

$44 for an intro workshop, or prices start from $250 for a full term of classes. womensfitness.com.au

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Happy hour at the

BARRE Oh, so you want a tight-as bod, you say? This ballet and Pilates fusion will get you sweating and sculpting your way there

RECKON YOU’RE MORE NEWBORN GIRAFFE THAN BLACK SWAN when it comes to elegance and poise? No sweat (well, not until you do this workout, that is…). You don’t need to possess the skill of a ballerina to take inspiration from the work they do. That’s why barre-anything is the exercise du jour. Our version here takes guidance from Xtend Barre – the ballet-focused workout that adds elements of Pilates and cardio so that anyone can benefit. Get ready for an adrenaline-filled sesh that strengthens, lengthens and chisels. It might not get you at the front of the queue for a Swan Lake audition, but it will score you flexibility, balance and core strength. We’ll take that. HOW TO DO IT: Perform the allotted reps on each side for each move, taking brief rests only where necessary. Once a full set of each move has been completed, go back to the start to begin the next set. YOU’LL NEED: 2 x dumbbells (optional), chair

Startin g ou t ? 2 x 8 re ps N e ed a challen ge? 3 x 8 re ps Almost pr o 4 x 8 re ? ps

BeFIT

HUG AND CARRIAGE

GREAT FOR: CHEST, ARMS, SHOULDERS, BOTTOM Technique ■ Place your heels together, holding a dumbbell in each hand if you want an extra challenge. With your toes turned out and knees bent, bring your arms to a first position (hands together in front of your chest and elbows soft). ■ Keeping your elbows high, open your arms to second position (extended out to the sides) and step out to the side with your knees bent. ■ Step your foot back in to return to the start and repeat.

2 PLIÉ PIVOT

GREAT FOR: BOTTOM, THIGHS Technique ■ Stand with your feet wider than hip-width. Bend your knees into a plié with your arms out to the sides in second position. ■ Lift your right heel up to pivot as you turn into a side lunge, with both knees bent at 90-degree angles. ■ Pivot back to the start and repeat.

Keep your hips square while in the lunge

3 PLIÉ TENDU

GREAT FOR: BOTTOM, THIGHS Technique ■ With your feet wide, bend your knees into a plié as you take your arms wide. ■ Move your weight to your right foot as you extend your left leg to the side and

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‘tendu’ (point) the left foot to the floor. Engage your right seat muscles and left quads as you extend. Now lift your leg off the floor, and lower. ■ Repeat on the other side.

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Advance the movement by lifting your leg even hig her

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4 SIDE LEG LIFTS

This targets the often-overlooked hip flexor and abductor muscles

GREAT FOR: BOTTOM, THIGHS, SIDES Technique ■ Begin standing with your left hand on a chair to the side for support. Place your right hand on your hip and extend your right leg out to the side, keeping your left leg soft. ■ Tap your right toe on the floor, then lift it up to the side without tilting your hips. ■ Tap it back to the floor and repeat.

5 PASSÉ ABS

GREAT FOR: STOMACH, SIDES Technique ■ Sit on the floor, leaning back on your forearms, with your legs at right angles, both feet off the floor. ■ Bring your right foot to your left knee

and extend your left leg away diagonally. ■ Lower your legs until they are hovering just above the floor. ■ Bring your legs back up to the start position and repeat.

Engage your core to move from your centre

ALL FOURS CORE CONTROL

GREAT FOR: CORE, BOTTOM Technique ■ Start on all fours with your hands under your shoulders and knees under your hips. ■ Keeping your knee bent, lift your right leg until your lower leg is perpendicular to the floor. ■ Lower to tap the floor then lift it out to the side. ■ Lower back to the floor and repeat on the other side.

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BeFIT TRIED & TESTED

Art director Brooke Lyons embraced her inner ballerina in this all-over toner Despite my current less-than-graceful demeanour, mini-Brooke (six year old me) really, really wanted to be a ballerina. So, I shot my hand up for this workout. Fave move: Pirouette prep. I am not the most delicate or rhythmic of creatures, but I liked being able to pretend I was in Centre Stage for a second. And I did

feel almost graceful. Special shout out to the plié tendu for letting me wave my hands round like a six year old in a tutu. Toughest part: The parallel 4th lunge passé – ugh! I hate lunges in all their forms. This will be true until the end of my days. Final verdict: I did this workout at the end of a big training week. (Well, it was big

7 PIROUETTE PREP

Don’t let your upper back round as you hinge forwards

GREAT FOR: BOTTOM, THIGHS, SIDES, SHOULDERS Technique ■ Stand with your feet turned out, and your left hand on a chair for support. ■ Extend your right leg out behind you, hinge forwards slightly at your hips and extend your right arm up and forwards as you bend your left leg. ■ Come into an upright position, extend your left leg and go onto your tiptoes. Bring your right foot to your left knee, with your right knee turned out. ■ Return to the start and repeat.

8 PARALLEL 4TH LUNGE PASSÉ WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CATER; GETTY IMAGES

for me). Everything hurt, so I was a little scared. But it was a great full-body workout, and even though I only did 2 x 8 reps, it really helped to work out all the aches and pains. And I love a sesh that requires no equipment that you can do anywhere, anytime.

GREAT FOR: BOTTOM, THIGHS Technique ■ Start in the bottom of a lunge position, left foot in front, holding a chair with your left hand for balance, if you need it. ■ Extend, bringing your right foot to your left knee, right knee turned out.

Plié back into the lunge. Extend onto your left leg again. As you do, kick your right leg in front, as high as you can while keeping your hips square. ■ Go back into the lunge ready for the next rep on the opposite side. ■ ■

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Keep your torso uprig ht throug hout

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Got dreams of an unbeatable backhand? Get in shape for the court with these cross-training tips from the top

BeFIT IT’S THAT TIME OF YEAR AGAIN: When Serena and co. hit the courts of the Australian Open and serve up some serious fitness motivation. If you’re looking for a workout that will get your heart rate up, test your motor skills, improve your balance and strengthen your shoulders, legs and core, then tennis is your ticket. In fact, research shows that a 30-minute singles game burns around 920 kilojoules! We reckon that’s a good enough reason to hit the court, but if you want to take your game from a casual Sunday swing to straight-sets victory, there are moves you should be doing off the court to sharpen your performance – that’s the message from some of the world’s greatest players and coaches in Mark Hodgkinson’s book, Game, Set and Match: Secret Weapons of the World’s Top Tennis Players (Bloomsbury, $19.99). Get ready (and set) to take your technique to the next level with their advice here…

“Build your legs”

GIL REYES, ANDRE AGASSI’S FITNESS TRAINER To be a wiz on the court, you need strong legs – but Reyes’ top tip is to take it slow when you start out. “It could just be a jog around the block,” he says. “The weekend warrior’s lament is starting too fast. It’s much better to think that you didn’t do enough, as you can easily correct that. Unfortunately, if you do too much at the beginning, you might end up with a problem that can set you back weeks or even months.” And as you get fitter, hit the gym to build your muscles. “After starting slowly, you want to strengthen your legs,” advises Reyes. “But you must do it safely. I happen to be one of those who loves squats.” If it means smashing the best volley ever, then, heck, we can love them, too.

physical because then, at the same time as getting in shape, you’re also learning how to play,” she explains.

“Run in the sand”

HEATHER WATSON, FORMER JUNIOR US OPEN CHAMPION “This sport is just 10 per cent talent – the rest is hard work – and you’ll have to apply yourself to improve your movement,” says Watson. “I do lots of running drills – side to side and back and forth – and, while I’ve never felt sick, I have sometimes felt as though I’m about to cry my eyes out. I’m working so hard, both mentally and physically, I’m trying to push through.” The best place to take your running drills? The beach. “Running in the sand is very good for your legs. It’s especially tough when you do it at 7am and you know you’ve got a full day of weights and tennis ahead of you. But you need to train hard,” adds Watson.

“Do yoga”

GAEL MONFILS, RANKED IN THE WORLD’S TOP 15 Stretch every day. “I’m naturally flexible, but stretching every day before and after practice sessions and matches is a must,” reveals Monfils. “Flexibility helps you prevent injuries and boosts your defensive skills. Being flexible allows me to catch balls that most players wouldn’t normally be able to reach. Don’t start working on your flexibility without being properly warmed up, though, as that’s the best way to get injured.” No, thanks. And try different ways to boost your bendiness, he says. “Go to yoga and hip-hop classes to work on different parts of your body, plus help you in match situations,” says Monfils. Advantage, health!

WINNING MOVES

Get strong for game day with these exercises from tennis strength and conditioning coach Arran Peck

SKIPPING Why: To challenge coordination and increase blood flow to muscles. Stand with your body in front of the rope and a handle in each hand. Swing the rope over your head. As it moves towards your feet, jump over it with both feet together. Continue skipping for one to two minutes. Then try alternate-foot skipping, where you land on one foot at a time.

WALKING LUNGES WITH MEDICINEBALL ROTATION Why: To develop stability in the ankles, knees and hips. Stand holding a medicine ball in front of your hips with both hands. Step forwards into a lunge and raise the ball in front of you to shoulder height. Twist your torso to shift the ball to the left. Return to face forward and step back to the start position. Repeat on the other side. Do 15-20 steps.

SQUAT JUMPS Why: To develop explosive strength in your legs. Stand with your feet hip-width apart and your abs engaged. Drop down into a squat. Jump up into the air as high as you can. Land straight back in the squat position and prepare to repeat the move. Do 15-20 reps.

WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK

“Play other sports”

MARTINA NAVRATILOVA, WINNER OF 18 GRAND SLAM SINGLES TITLES Going for a run, testing your netball skills or giving the soccer ball a kick around the oval will help prepare you for tennis. “They will give a different perspective of what you’re doing on the court, as well as using your body a little differently. If you just play tennis, you could end up with more physical issues,” says Navratilova. While a few weekly gym sessions are a great supplement, getting out and playing the game can give you an edge. Navratilova reckons players spend too much time in the gym when they should be doing more physical work on the court. “Do drills on the court that are very womensfitness.com.au

PRE-GAME PREP

Tennis coach Martin Weston recommends these on-court training games to boost your reaction time and agility skills REACTION BALL

Buy a reaction ball ($9.90, hartsport.com.au) – an oddly-shaped ball that bounces in different directions. Warm-up with a partner by hitting the reaction ball over the net – let the ball bounce once before returning it.

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TENNIS FOOTBALL

This is Andy Murray’s fave game (and, um, he’s won a few biggies). Grab a tennis ball and hit it over the net using your hands or feet only. One bounce is allowed. Try it in a doubles format.

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MEDICINE BALL TENNIS

Grab a 2-5kg medicine ball and, standing in the service box, toss it over the net. Let the ball bounce so your partner catches it and throws it back. Alternate forehand and backhand throws.

CLEAN YOGA Reap a healthy detox from a little bend and stretch

1 REVOLVED CHAIR Technique

Stand in mountain pose (standing up straight with your feet together). ■ Inhale to reach your arms overhead. Exhale to shift your weight into your heels and bend your knees, lowering your hips back into a squat. ■ Exhale to bring your hands into prayer in front of your heart. Inhale to reach up through the crown of your head, and lengthen the spine. ■ On an exhalation, hook your right elbow outside your left thigh and press your palms together. Try to bring your prayer hands in line with your heart as you twist. ■

Keep the weight in your heels and your hips even, with your knees together. Then push into your hands to gently twist from your waist, chest, neck and head, gradually getting deeper. ■ Hold the pose for five breaths, then exhale to come out and switch sides. ■

3 WIDE-LEGGED FORWARD BEND Technique ■ Stand with your feet about leg-length apart. Make sure your feet are parallel to each other – slightly turned in is better than turned out. Engage your thigh muscles by drawing them up. ■ Inhale and lift your arms up above your head and lengthen your spine. ■ Maintaining the length and flat back, exhale and lean forward from your hips. As your torso approaches

parallel to the floor, press your fingers or hands onto the floor directly below your shoulders. Now extend your arms fully. Your legs should be straight. ■ Inhale to lengthen your spine, lift your head up, keep your neck long and gaze up. ■ Exhale, bend your elbows and carefully lower your torso and the crown of your head towards the floor. ■ Hold the pose for 30-60 seconds before rolling up.

2 DOWNWARD-FACING DOG Technique ■ Start on all fours, knees hip-width and hands shoulderwidth apart, just in front of your shoulders. With palms flat on the mat, tuck your toes under. ■ Exhale and lift your knees away from the floor. Try to straighten your legs as much as possible, with your heels working towards the ground with the weight in your heels. ■ Keep a good connection

with the mat, spreading your fingers out. Set your shoulder blades against your back. Make sure you have space and length around your neck so your shoulders don’t collapse. Keep your head between your upper arms; don’t let it hang. ■ This can be held for up to three minutes. To come out, exhale and bring your knees to the mat.

4 REVOLVED TRIANGLE POSE Technique Stand with your legs about leg-length apart facing the top of the mat, feet forward and in line with your hips. ■ Your left foot needs to be forward, with hips square. Turn your back foot out about 30 degrees. Ground your heels. ■ With an inhale, raise your arms up to the ceiling and exhale to ■

reach both arms forward over your front leg. Reach your right hand down to the floor or a block. Extend your left hand to the ceiling with your palm facing away from your body. ■ Let your right hip drop slightly toward the floor. ■ Stay in this pose for 30-60 seconds. Repeat for the same length of time on the other side, twisting to the right.

Try to keep your hips square throug hout

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BeFIT YOGA WEARS A LOT OF COOL HATS – it increases flexibility, boosts relaxation… and it’s a powerhouse at detoxing your bod. Stimulating blood flow, lowering blood pressure and removing waste products from the body are some of yoga’s lesser-known roles, but all are big players in the process of detoxification. There are even specific

twists and inversions – featured in this sequence – that encourage healthy blood and lymphatic flow, which is essential for carrying the toxins out of the body. “Besides the physical detoxification benefits, yoga helps as a mental detox,” says personal trainer and yoga instructor Aya Scrymgeour. “Yoga can help by bringing awareness back to the present

5 LEGS UP THE WALL Technique ■ Sit in front of a wall with your right hip and shoulder touching the wall. Bend your knees and roll onto your left side, so your feet and bottom are touching the wall. Roll onto your back and extend both legs to rest on the wall. ■ Either rest your hands on your belly or let your arms lie on the floor, palms up. ■ Stay for at least 10 deep breaths – this pose can be held for as long as you wish.

Technique ■ Sit with your legs extended in front of you, lengthening away from your sit bones. ■ Bend your left knee and put your foot on the floor, with your heel as close to your left sit bone as possible. ■ Inhale and raise your right arm and with an exhalation,

Ensure the entire length of your leg s is touching the wall

WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER

rotate your torso to the left and wrap your right arm around your left thigh. ■ Press your left fingertips onto the floor just behind your pelvis to lift your torso slightly up and forward. ■ Hold for 30-60 seconds, then switch and repeat.

Ground throug h your straig ht leg and your foot on the floor

the twist a bit deeper. ■ Stay in the pose for at least five breaths – but it can be held for as long as you want. ■ Inhale to come out, and remember to switch sides and spend the same length of time on your other side: knees to your right, torso twisting to the left.

8 COBRA

Technique Lie on your front and stretch your legs back, with the tops of your feet on the floor. Place your hands on the floor beneath your shoulders. ■ Hug your elbows back in close to your body and press the tops of your feet and thighs firmly into the floor. ■ Inhale as you begin to straighten your arms to lift ■

Settle into this pose, soften your body and breathe – notice how g ravity allows you to sink deeper into the twist

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HOW TO DO IT: Hold each pose for as long as recommended. Beginners can flow through the sequence once; if you’re a more advanced yogi, it can be performed as many times as needed.

6 SEATED TWIST

7 RECLINED SPINAL TWIST Technique ■ Lying on your back, bend your knees and, as you exhale, drop them to your left side. Extend your arms out to either side, and twist your torso, facing the opposite direction to your legs. ■ On an inhale, try to lengthen your spine and on the exhale work into

moment. It helps you not only sweat out toxins but consciously and mindfully live a healthy, more balanced lifestyle.” Sold!

your chest off the floor, going only to the height at which you can maintain a connection through your hips to the mat. ■ Make sure your shoulder blades remain pinned back and lift through the top of your sternum. ■ Hold the pose anywhere from 15-30 seconds, breathing easily.

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BeFIT

WEAK IN THE

knees

Don’t wait until you’re injured… WF’s chiropractor Kate Wood has the pro tricks to keep your knees singing while you sweat

#1 Foot assessments

Get your feet assessed by a professional, like a sports-specific podiatrist, chiropractor or physiotherapist. If your feet roll out or in too much or your arches are weak, you may need to be fitted with an orthotic device.

#2 Pro-fitted shoes

Have your running/training shoes fitted by a professional every time. Brands change their designs every six to 12 months, so just because a certain shoe suited your foot last time doesn’t mean it will this time. It’s hard not to go for the pretty colours – but when it comes to preventing injuries, wearing the correct footwear will make your long-term performance much prettier! 76

#3 Technique sessions

The better your technique, the better your chance of dodging common injuries, so have a few training sessions with a technique specialist. Poor foot placement, over-striding, excess pelvic rotation and lack of arm drive all place more stress on the biomechanical system of the body.

#4 Spine and joints check Even if you don’t have pain, have your full spine and joints checked by a chiropractor, physio or osteopath. The best time to do this is before you start an intense period of training as it will identify any areas of muscle weakness, biomechanical breakdown or nervous system firing issues that can be addressed with treatment or support, like strapping, stretching, massage, adjustments, nutrition advice and activation exercises.

#5 Body service

Just like you service your car before it breaks down, your body works best when serviced regularly. Treatments that work well for maintenance care are massage, reflexology, chiropractic, osteopathy, Bowen therapy and physiotherapy.

#6 Beware barefoot

Avoid barefoot running unless you’ve prepared for it. If you don’t allow enough time to transition from shoes to barefoot, you’re increasing your risk of injury. Foot and arch strength exercises are essential.

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#7 Train softer

A well-planned program that includes progressive overload will allow your body to adapt to training load over time. Also, try running on softer surfaces (like dirt or grass), to put less impact on the joints.

#8 Core strength

Having a strong core protects your lower back and gives you a strong base to pivot around when you run. It allows the gluteals to fire better and in turn takes load off the hamstrings and knees. One great exercise for strengthening knees is wall sits.

#9 Regular stretch

No matter how flexible you are, running tightens your muscles. A regular stretching program will help prevent niggles. This can be teamed with massage, epsom salt baths, saunas, and hot/cold treatments. Incorporate a yoga or Pilates class to combine core activation and stretching together.

#10 The right feed

If you’re dehydrated or nutrient deficient, you’re more prone to injuries. The general rule for hydration is one litre of water per 25kg of body weight per day when you’re exercising. Magnesium, potassium, sodium and calcium are important for bone and muscle recovery, while omega-3 and curcumin are great for anti-inflammatory support and glucosamine and chondroitin support joints and cartilage. @womensfitnessau

PHOTOGRAPHY THINKSTOCK

KNEES ARE A COMPLEX JOINT – and unfortunately they can let you down when you’re running and jumping. Got pain in one knee? This usually indicates a biomechanical issue and an imbalance somewhere – this could be muscular, ligamentous, fascial or a bony imbalance like a leg-length inequality. If the knee pain is exactly the same on both sides, then it’s likely to be caused by something you’re doing (or not doing). Think poor-fitting footwear, poor technique, training distances introduced too quickly or running on hard surfaces. Your feet and pelvis are key foundations for running and jumping, so follow this knee-health guide to avert the hurt…

Jogging Extension

The

One base fits all *

*please visit bugaboo.com for suitability and recommended use of seats.

SUMMER OF

FAST FITNESS PART 3

FAST WORKOUTS FIT FOR A PT Even the pros don’t have hours to work out. These are the speedy, but effective, secrets that keep them at the top of their game

“I DO COMPOUND MOVEMENTS”

“I’m that person who is constantly on the run and doing a million things at once… so I have to make sure my workouts are short, sharp and effective. Enter: compound movements. Think of them as giving you more bang for your buck! They’re the sneaky exercises that work more than one muscle group at once and utilise multiple joints. So, out are isolated exercise, such as bicep curls which, you got it, just works the biceps (boring), and in are movements such as walking lunges with bicep curls, plenty of burpees with an overhead press, man makers (push-ups with row) weighted step-ups… you get the idea. I generally turn this into a Tabata-style workout (eight rounds of super high-intensity exercises with 20 seconds on/10seconds off intervals) to keep the heart rate up while still getting in a good dose of resistance training.”

Lee Sutherland, Fitness in the City (fitnessinthecity.com.au) 78

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“I DO SPINTERVALS”

“I need to get some form of training in every single day, even if it’s just 15 minutes, which is just as much for my mind as it is my body. And with a young baby (Oliver is 10 weeks) and a growing business, time can get pretty tight. So, when I am pressed for time, I jump on a spin bike and smash out some intervals. I can do this early before heading to work, at the end of a long day or in between meetings. Some days it’s as little as 12 minutes – eight sets of one minute hard, 30 seconds off – but that is enough to keep me feeling at the top of my game.” Ben Lucas, co-founder Flow Athletic (flowathletic.com.au) @womensfitnessau

“I HIIT IT ALL THE WAY”

“Being a busy mum, I don’t have much time so I use HIIT training which has kept me on top of my game. Short 15-25 minute workouts (full of squats, lunges, burpees and planks) at home or the gym leave me in a sweaty mess. Just because my time is limited doesn’t mean I can’t get results.”

“I GET UP REALLY EARLY”

“I move my body every single morning at 5am! Even if it’s just for 10 minutes, I’ll do an online workout – 10 minutes often turns into 20 or 30, even when I’m in a rush, and because it feels so good, I want to prioritise it and do more. I love the Barre Body online studio for this (obviously)!” Emma Seibold, founder Barre Body (barrebody.com.au)

Kelly Rennie, Fit Mummy Manual (kellyrennie.com)

“I PRIORITISE QUALITY OVER QUANTITY”

“When I want to quickly improve my fitness, I slow down my exercises. By increasing the amount of time my muscles are under load, I not only build better strength and endurance but my brain also has time to focus on technique and alignment. Slowing down also results in an eccentric contraction of the muscles (contracting the muscle when it’s fibres are in a stretched position) and this is a great way to injury-proof the body – bonus!”

Felicity Dan, The Pilates Physio (thepilatesphysio.com)

COMPILED BY SAMERA KAMALEDDINE PHOTOGRAPHY THINKSTOCK

“I UNLEASH MY INNER CHILD”

“Remember as a kid how much running around you did without realising you were exercising? I do that. I spend a lot of my spare time visualising creative, fun and sometimes wacky ways to challenge myself physically and mentally. If you’re short on time, this is the perfect way to shake things up and shock your body from its normal routine. Quick bursts of something different might be just what you need to surprise those stubborn plateaus. This causes exciting shifts in our metabolic rate, performance, physique and motivation. So if you feel your body is beginning to figure out your exercise pattern, find a way to alter it. And because you’re having so much fun, your workout will be over before you know it. ”

Jenna Douros, master trainer and Technogym wellness ambassador (@jennadouros) womensfitness.com.au

“I SMASH OUT SUPERSETS” “When you’re short on time, I’ve got one word for you: superset! Whether I’m in a gym or even outside on the monkey bars, I’ll superset everything. Not only does it mean I can get through twice as much activity, but the nature of the workout changes as the intensity goes through the roof. That means your heart rate will be up throughout! A superset is simply pairing two activities together with no rest in between your sets. My go-to superset is a push/pull set or agonist/ antagonist muscle group. Typically, I’ll do 10 x pull-ups then 20 x push-ups and repeat it for 10 rounds. Simply use a lower bar (about waist or chest height), grab hold of it slightly wider than shoulder width, bring your feet

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forward in front of the bar and sit down into a squat position. Now pull your chest towards the bar, then extend your arms as you lower yourself backwards away from the bar. A great lower body superset might be 20 x squats and 20 x hip thrusts so you’re working your quads and hamstrings/glutes. For an all-over body workout, why not include both supersets? Pull-ups (or rows) and push-ups, then squats and hip thrusts. Ten rounds of that should have you well and truly spent.”

Dylan Rivier, Built By Dylan (builtbydylan.com)

@womensfitnessau

SUMMER OF

FAST FITNESS PART 3

6 MINUTES

TO SEXY WF’s resident PT and wellness coach Blake Worrall-Thompson is setting his stopwatch for a speedy sweat sesh to make sure you don’t slack off this summer

ONLY GOT A FEW – SPECIFICALLY SIX – MINUTES TO SPARE? You’re in luck, because we’ve teamed up with resident PT and wellness coach, Blake WorrallThompson, to create a super-easy six-minute workout that you can smash out in between busy summer appointments. But time isn’t the only bonus here – this workout, according to Worrall-Thompson, is great for building lean muscle and burning fat because it comes with a little thing called ‘afterburn effect’. “While most people are consumed by how many kilojoules they burn in the workout, the big bang for your buck comes after the workout,” says Worrall-Thompson. “The kJs you burn while training won’t compare to the metabolic disturbance you can create postworkout – essentially burning fat while you sleep. For a big afterburn effect, you want to use your bigger muscles where possible – so think about using your legs, back and chest more so than your biceps and triceps.” Your time starts now! HOW TO DO IT: Perform these moves Tabata-style with 25 seconds of work and 5 seconds of recovery. Do two complete rounds.

Drop down low and then use the strength in your legs to power you up into an explosive jump

1 DROP SQUAT

GREAT FOR: BOTTOM, LEGS Technique ■ Start standing with your feet together. ■ Jump up, taking your feet out wide

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and then as you come into the landing drop down into a deep squat. ■ Jump straight up into another rep. @womensfitnessau

This full-body move will build muscle and also get your heart pumping! Aim to keep the pace up as you move throug h your reps, while maintaining good form

2 BURPEE

GREAT FOR: FULL BODY Technique ■ Start in a standing position, and reach down so you have your hands on the ground. ■ Jump your legs back into a strong plank, and lower your body down to the ground.

3 PUSH-UP

GREAT FOR: CHEST, CORE Technique ■ Lie on your stomach and bring your hands to the ground under your shoulders, so they’re close to the sides of your ribs. Push up, keeping your body straight.

Bend your arms to lower down, without your body touching the ground. ■ Keep your head in front of your hands to keep the load through your upper body. Your abs should be engaged throughout. ■

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Jump your feet back in towards your hands. ■ Jump up as high as you can, then land softly and immediately drop your palms to the ground to go straight into the next repetition. ■

Most people tend to have their hands forward, so make sure your chest is directly between your hands @womensfitnessau

SUMMER OF

FAST FITNESS PART 3

4 JUMPING LUNGE

GREAT FOR: BOTTOM, LEGS Technique ■ Start standing and take a large step forward. Drop your back knee so that both legs are bent at 90-degree angles and your

back knee is hovering just above the floor. ■ Power through your legs and jump up, switching legs in the air to land softly in a lunge on the opposite side. Repeat fluidly.

Use your full range of motion – lower down until your back knee is almost on the ground

Switch on your abdominal muscles and keep your legs as straig ht as possible

5 LEG RAISE

GREAT FOR: LOWER ABS Technique ■ Lie on your back with your hands under your lower back, palms on the ground.

Kick your legs up in the air and then slowly lower them as close to the ground as they’ll go before you arch your back. ■

Search for womensfitnessau on Spotify to get this workout’s matching playlist!

GREAT FOR: SHOULDERS, CORE Technique ■ With your elbows on the ground directly under your shoulders, come up onto your toes, keeping your body in a straight line with your shoulder blades spread to support your weight. Hold.

m.au online and head to 6w2s.co p m Ju e? ak Bl om fr ts ou Want more work to sign up for his 6 Weeks to Sexy group training, nutrition and lifestyle program. 82

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EatFIT IN SEASON

You don’t need a pantry packed with exy superfoods to boost your health – just go easy on the salt. According to a 20-year study by the American College of Cardiology, people who limit their sodium intake enjoy a lower mortality rate than those who go OTT. Can’t live without a sprinkle of sea salt on your sweet potato fries? Swap the white stuff for flavour-filled, health-boosting herbs and spices, like these guys, instead.

1 ROSEMARY Add this Mediterranean staple to stews, roasts and omelettes for a hit of body-loving minerals such as iron. 2 BASIL Give your stir-fries extra zing with a handful of basil, and help fight disease and premature ageing with its hefty dose of antioxidants.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

3 PAPRIKA Toss some of this sweet spice over roasted veggies or chickpeas for a serious vitamin C kick.

DF = DAIRY FREE GF GF = GLUTEN FREE DECODE OUR RECIPES: DF

= VEGETARIAN

= VEGAN.

Cabbage and pork rolls baked in tomato sauce SERVES 4

8 large green cabbage leaves 1 large handful flat-leaf parsley, coarsely chopped FILLING 2 tbs olive oil 1 small onion, finely chopped 2 cloves garlic, finely chopped 750g pork mince 1 cup cooked quinoa cup Parmesan cheese, finely grated, plus extra to serve 1 large handful sage leaves, finely chopped 1 tsp Himalayan salt tsp freshly ground black pepper TOMATO SAUCE 3 cups tomato passata 1 cup chicken bone broth or store-bought stock 1 tbs maple syrup Himalayan salt and freshly ground black pepper

Super (beauty) food Delicious meals that’ll make your skin glow? Yassss please!

1 Preheat the oven to 180°C (160°C fan-forced). 2 To prepare the filling, heat the oil in a frying pan over low heat. Cook the onion and garlic until softened. Set aside to cool slightly. 3 Add the remaining ingredients to the cooled onion mixture. Mix well. 4 Place a large saucepan of water over high heat and bring to the boil. 5 Trim the hard stems from the cabbage leaves and discard. Blanch the leaves for 10 seconds, or until wilted. Refresh in iced water. Drain and pat dry with kitchen paper. 6 Divide the filling into eight portions. 7 Place pork at the base of the cabbage leaves and roll up. Arrange the cabbage rolls snugly, seam-side down, in an ovenproof dish. 8 To prepare the sauce, combine the passata, chicken broth and maple syrup in a bowl. Season to taste. 9 Pour the sauce over the cabbage rolls. Cover with foil and bake for 50-60 minutes, until the filling is cooked through (insert a knife into one of the rolls, leave for 5 seconds, pull out and feel if it is warm-hot). 10 Scatter with parsley and extra Parmesan cheese to serve.

EatFIT Green minestrone SERVES 4-6

DF GF

2 tbs olive oil 1 leek, white part only, thinly sliced 2 sticks celery, diced 3 cloves garlic, finely chopped 1 small head broccoli, broken into small florets and stalk, diced 1 zucchini, diced 1.5 L vegetable broth 150g green beans, trimmed and halved crossways 3 large stems kale, deveined and coarsely chopped 1 cup fresh or frozen peas 2 large handfuls flat-leaf parsley, coarsely chopped 1 large handful mint leaves, coarsely chopped 1 large handful basil leaves, coarsely chopped zest of 1 unwaxed lemon, finely grated Himalayan salt and freshly ground black pepper Parmesan cheese, freshly grated, to serve (optional) 1 Heat the olive oil in a large saucepan over low heat. Cook the leek, celery and garlic until softened. Add the broccoli florets and zucchini, and stir to combine. 2 Pour in the broth and bring to the boil. Decrease the heat and simmer for 10 minutes. Add the beans and simmer for a further 5 minutes, or until the vegetables are just tender. 3 Add the kale, peas, parsley, mint, basil and lemon zest and simmer for 5 minutes, or until the kale has wilted and the peas are tender. Season with salt and pepper. 4 Serve topped with freshly grated Parmesan, if desired.

â&#x20AC;&#x153;I love a traditional tomatobased minestrone, but this is a gentle and nourishing alternative, with cleansing and alkalising properties. Green veg gies boost g lutathione, oxygenate the blood and support the liver. Substitute the broth for chicken stock to enhance the restorative properties of this soup.â&#x20AC;? womensfitness.com.au

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Za’atar chicken with cauliflower rice and raisin and pine nut stuffing SERVES 4

1.5kg organic chicken 2 red onions, thickly sliced into rounds olive oil, for drizzling 2 tbs za’atar spice mix Himalayan salt and freshly ground black pepper 1 cup water STUFFING 300g cauliflower florets 3 large handfuls flat-leaf parsley, coarsely chopped 40g cultured butter 2 cloves garlic, finely chopped cup pine nuts, lightly toasted cup raisins, coarsely chopped 1 tbs sesame seeds, lightly toasted juice and zest of 1 unwaxed lemon, finely grated Himalayan salt and freshly ground black pepper 1 Preheat the oven to 200°C (180°C fan-forced). 2 To prepare the stuffing, place the cauliflower in a food processor. Blend until finely chopped into rice-sized grains. Transfer into a medium bowl. Add the remaining ingredients and stir to combine. Season with salt and pepper. 3 Wash the chicken under cold water, cleaning out the cavity. Pat dry with kitchen paper. Pack the stuffing into the chicken cavity. 4 Arrange the onion slices in the base of a roasting tray. Place the chicken on top. Drizzle the chicken with oil and rub to coat. Scatter over the za’atar and season. 5 Pour the water into the base of the tray. Roast the chicken for 30 minutes. 6 Decrease the heat to 180°C. 7 Roast the chicken for a further 1 hour, or until the skin is crisp and golden brown and the juices run clear when a skewer is inserted into the thickest part of the thigh. 8 Remove from the oven. Place the chicken on a platter and cover with foil. Rest for 10-15 minutes before serving with your choice of side dish.

EatFIT Lebanese-style stuffed eggplants SERVES 4

4 eggplants cup water cup flaked almonds, toasted 1 handful mint leaves, chopped 1 small handful flat-leaf parsley, roughly chopped SPICED LAMB 1 tbs olive oil 1 onion, thinly sliced 2 cloves garlic, finely chopped 500g lamb mince 2 tsp ground cumin 2 tsp ground cinnamon 1 tsp ground coriander 3 tomatoes, chopped Himalayan salt and freshly ground black pepper

“Cooked eg g plant has a creamy texture and is a g reat source of fibre, as well as containing a number of brain-boosting nutrients. It lends itself to many cuisines, thoug h it is my favourite when used in Middle Eastern food or stuffed, as here.”

CUMIN AND PRESERVED LEMON YOGHURT cup natural yoghurt spiced preserved lemon, rind only, thinly chopped 2 tbs freshly squeezed lemon juice 1 tbs extra-virgin olive oil 1 tsp ground cumin Himalayan salt, to taste 1 Preheat the oven to 170°C (150°C fan-forced). 2 Place the eggplants in a medium roasting tray and pour in the water. Cover with foil. Bake for 1 hour, until they’re soft and beginning to collapse. 3 Meanwhile, to prepare the spiced lamb, heat the oil in a frying pan over low heat. Cook the onion and garlic until softened. Increase the heat to medium. Add the lamb and spices and cook, stirring to break up any lumps, for 10 minutes, until browned and fragrant. Add the tomatoes and simmer for 20 minutes, until reduced to a thick sauce. Season to taste. 4 Increase the oven to 190°C. 5 Slice down the centreline of the eggplants, to expose the soft flesh. Open up slightly. Spoon the lamb mixture over the eggplants. Bake for 20 minutes, until the lamb is browned. 6 To make the cumin and preserved lemon yoghurt, mix the ingredients together in a small bowl. 7 To serve, drizzle the eggplants with the cumin and preserved lemon yoghurt and scatter with the toasted flaked almonds and fresh herbs.

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Slow-roasted lamb shoulder with fig and pistachio stuffing SERVES 4-6

1.2kg boned lamb shoulder FIG AND PISTACHIO STUFFING 4 organic, sulphur-free dried figs 2 tbs cultured butter 1 tbs olive oil, plus extra for drizzling 3 purple shallots, thinly sliced 1 clove garlic, finely chopped tsp ground cumin tsp ground cinnamon tsp chilli powder tsp ground allspice 1 cup cooked quinoa cup pistachios, coarsely chopped, finely grated zest of 1 unwaxed lemon 1 large handful flat-leaf parsley, finely chopped Himalayan salt and freshly ground black pepper, to taste 1 Preheat the oven to 130°C (110°C fan-forced). 2 To prepare the stuffing, soak the dried figs in hot water for 15 minutes, or until softened. 3 Heat the butter and oil in a medium frying pan over low heat. Cook the shallots and garlic, until softened. Add the cumin, cinnamon, chilli powder and allspice and cook until fragrant. Remove from the heat. 4 Thinly slice the figs. Add the figs and remaining stuffing ingredients to the spiced onion mixture and stir to combine. Season with salt and freshly ground black pepper. 5 Lay the lamb out, skin-side down, on a clean kitchen bench. Spread the stuffing in the centre of the lamb and then roll up tightly to enclose. Tie with kitchen string to secure. 6 Preheat a large frying pan over high heat. 7 Drizzle the lamb with oil and rub to coat. Season with salt and pepper. Sear the lamb in the hot pan, turning frequently, until browned all over. 8 Place the lamb, seam-side down, in a deep roasting tray. Cook for 3 -4 hours, until very tender. 9 Transfer the shoulder into a clean roasting tray, cover with foil and rest for 45 minutes before serving. 90

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FROM THE INSIDE OUT

The Beauty Chef Carla Oates suggests you start ingesting these babies for a radiant complexion #1 ANTIOXIDANTS: Found in fruits, veggies, green tea, legumes and cocoa, antioxidants are rich in skin protective phytonutrients that help mop up free radicals, protecting the skin from inflammation and oxidative stress. #2 CRUCIFEROUS VEGGIES: We don’t eat enough of this incredible family of foods – broccoli, cauliflower, kale, cabbage and Brussels sprouts. They are rich in nutrients including vitamin A (important for skin rejuvenation and cellular turnover), B, C, E, K (great for regulating inflammatory responses); as well as being mineral rich. They are anti-inflammatory, anti-cancer, immune-boosting and detoxifying! #3 ANTI-INFLAMMATORY FATS AND OILS: These lubricate the skin, strengthen cellular health, help make you glow from the inside

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out. Omega-3 fats are very important. The imbalance in the Western diet (way too much omega-6 to omega-3) is inflammatory, so eat your wild salmon, sardines and chia seeds. #4 LACTO-FERMENTED FOODS: They are rich in bio-available nutrients (the fermentation process helps break them down for easier digestion) and good bacteria. Healthy digestion is important for radiant skin. Our guts are where many things that can affect our skin happen: where we make nutrients and detoxifying enzymes, metabolise hormones and neutralise pathogens. #5 PROTEIN: It builds collagen and keeps blood sugar levels balanced, which is beneficial for maintaining healthy skin and preventing glycation, where sugar sticks to collagen and damages it. Good sources are nuts, fish and grass-fed meat.

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EatFIT

“My kids love butter chicken and when you make it yourself you can be assured that you know exactly what’s in it. This recipe is rich and creamy and the cashews give a soft sweetness as well as being a good source of good fats, zinc, selenium and tryptophan.”

Cashew butter chicken SERVES 4

1kg (approx 8) skinless chicken thigh fillets, quartered 2 tbs cashews, roasted, chopped 1 large handful coriander leaves, coarsely chopped, to garnish cooked quinoa, to serve CHICKEN MARINADE cup natural yoghurt juice of lemon 2 cloves garlic, finely chopped 4cm knob ginger, peeled and grated 1 tsp garam masala tsp ground turmeric tsp ground cumin tsp chilli powder tsp Himalayan salt

PHOTOGRAPHY ROCHELLE SEATOR

SAUCE cup raw cashews, soaked in cold water for 4 hours 1 cup coconut cream 2 tbs ghee 3 cloves garlic, finely chopped 4cm knob ginger, peeled and grated 1 tsp ground cumin tsp ground cinnamon tsp garam masala tsp chilli powder 1 cups tomato passata cup water 1 To prepare the marinade, combine all the ingredients in a medium bowl. Mix. Add the chicken and stir to coat. Cover and refrigerate for 4 hours. 2 To make the sauce, drain and rinse the cashews and blitz in a highpowered blender or food processor to finely chop. Add the coconut cream and blend until smooth. Set aside. 3 Heat the ghee in a frying pan over low heat. Cook the garlic and ginger until the garlic is softened. Add the spices and cook until fragrant. Add the passata and simmer for 5 minutes. Add the cashew cream and water and gently simmer for 10 minutes. 4 Meanwhile, preheat a frying pan over high heat. Once very hot, cook the marinated chicken in batches for 2 minutes on each side, until browned. 5 Add the chicken to the sauce and stir to coat. Cook for 20 minutes, or until the chicken is cooked through. 6 Serve the cashew butter chicken with roasted cashews and coriander. Accompany with quinoa.

For more good-for you recipes, pick up a copy of The Beauty Chef Cookbook, Delicious Food for Radiant Skin, Gut Health and Wellbeing by Carla Oates (thebeautychef.com, $49.95).

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IF ICEBERG LETTUCE JUST ISN’T CUTTING IT in your salad anymore, it might be time to hit refresh on your bases. The answer? Fill your bowl with this new crop of super greens and you’ll reap some pretty amazing health rewards. From Persian cress to red mustard, these exotic leaves are springing up everywhere – farmers’ markets, organic delis, even your local Woolies – feeding our insatiable appetite for salad goodness. “We have a wider choice of leafy salad available than ever before,” says salad leaf grower Steve Rothwell. “People want to eat more healthily, and happily, and today, no summer dining table seems complete without a bowl of tender salad leaves.” The right combo of ingredients can transform a mundane salad into a really memorable meal. And it all starts with the base – a bed of tasty, nutrient-rich leaves that offer equal parts flavour and wow factor. A wellbalanced salad – with a mix of leaves, interesting textures and flavours such as crunchy seeds, cool cucumber, peppery radish or juicy tomatoes – is the perfect way to liven up a lunchbox or a summer barbecue, and the latest stars of the salad scene promise to banish tastebud boredom.

Widen your leafy horizon with some fresh super greens

THE NEW SALAD

superstars 92

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EatFIT BABY KALE

BABY WATERCRESS

RED MUSTARD

TATSOI

PEA SHOOTS

BABY RED CHARD

BABY SPINACH

PERSIAN CRESS

MIZUNA

The lowdown: There’s a new way to get your kale fix! Your fave superfood, kale, has a sibling that’s causing a stir in health circles. Great for sprucing up green smoothies or salad bowls, baby kale is sweeter and slightly more delicate. Nutritional need-to-know: Bursting with skin-loving vitamin A and bone-boosting vitamin K, baby kale is also rich in calcium. Make this: Paprika-spiced baby kale crisps. Spread baby kale onto an ovenproof tray and lightly coat in coconut oil. Sprinkle with paprika and bake at 135°C for 25 minutes, until crunchy.

WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

The lowdown: Similar to pak choy, Tatsoi is a key ingredient in Asian cuisine and can be eaten raw or lightly cooked. The leaves have a subtle, mustardy flavour and can be switched in instead of spinach. Nutritional need-to-know: Immuneboosting and skin-rejuvenating vitamins A and C are both found in tatsoi. Make this: Steamed balsamic tatsoi. Lightly steam a handful of tatsoi and dress with a balsamic dressing made with 1 tbs balsamic vinegar and 1 tsp olive oil.

The lowdown: With smaller, sweeter leaves than fully grown spinach, baby spinach is versatile with a soft texture. Nutritional need-to-know: Baby spinach is thought to be a more concentrated source of nutrients, such as vitamin C and antioxidant flavonoids, than more mature spinach. Make this: Baby spinach pesto pasta. Cook 50g wholemeal pasta. Stir in 1 tbs fresh pesto sauce, a handful of baby spinach, 30g cubed mozzarella and four cherry tomatoes, halved.

The lowdown: Baby watercress makes an awesome salad base. Like regular watercress, it’s bright and bitter with a creamy texture. The only difference is it’s cut earlier so it’s less stalky. Nutritional need-to-know: Baby watercress is loaded with vitamin C and betacarotene, two important nutrients for keeping skin healthy. Make this: Tuna salad. Top a bunch of baby watercress with 120g tinned tuna, five black olives and four cherry tomatoes. Drizzle with olive oil and lemon juice and serve.

The lowdown: These mild-tasting shoots of the garden pea plant are super versatile – eat them raw or cooked. Nutritional need-to-know: This leaf is a nutrition winner. Chomping on a 50g serve offers half your recommended daily intake of vitamin C, and a quarter of the recommended intake for vitamin A. Make this: Lentil and pea shoot salad. Combine half a tin of Puy lentils with a handful of peas, parsley, coriander and pea shoots. Dress in lemon juice and oil.

The lowdown: Take your taste buds on a trip to the Middle East with Persian cress. This tender leaf is a newcomer to the greens pack and is a distant cousin of watercress, which originates from Iran. Nutritional need-to-know: Just 60g of this superfood contains 34 per cent of the recommended daily intake for folic acid and 37 per cent of your vitamin A. Make this: Egg-mayo flatbread. Spread low-fat mayo on a flatbread. Add a hardboiled egg, a handful of Persian cress and two sliced cherry tomatoes. Fold in half.

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The lowdown: Fire up your lunchbox with red mustard leaves. Offering plenty of pungent, peppery flavour, this is a staple in flavourful Asian cooking. Nutritional need-to-know: The pungent leaves are thought to give your liver a kickstart by boosting your body’s natural detoxification capacity. Make this: Sautéed red mustard leaves. Sauté the leaves in a drizzle of olive oil with a clove of crushed garlic and serve as a delicious, healthy side dish.

The lowdown: With its crimson-tinged leaves, baby red chard steals the salad show. As a member of the Swiss chard family, these little leaves are subtle, earthy and packed with goodness. Nutritional need-to-know: The red pigment comes from betalains, potent anti-inflammatory antioxidants. Make this: Lemon baby red chard. Panfry a bunch of baby red chard with a diced red onion, one crushed garlic clove, juice of half a lemon and black pepper.

The lowdown: Add some kick to your salad with spicy mizuna. Otherwise known as Japanese mustard, this oriental green boasts rocket-like leaves and packs a yummy peppery punch. Nutritional need-to-know: Noshing on mizuna could help fight fatigue as it’s a good source of iron. Make this: Prawn stir-fry. Cook a bag of stir-fry vegetables in 1 tbs soy sauce. Add 100g cooked prawns, the juice of half a lime and a handful of mizuna. Serve with zucchini ribbons.

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EatFIT

BITcElub The latest fun foodie finds

IN SEASON

Spice up your dinners with this flavour-packed cookbook. You’ll learn all about the culinary, nutritional and medicinal benefits of more than 30 spices and how to whip up mouthwatering recipes. Fancy a Californian prawn curry? Spice Health Heroes by Natasha MacAller (Murdoch Books, $49.99).

ICE IT

Party plates

Forget serving your dinner on plain crockery (snooze!). These tropical printed plates are made from durable bamboo and are totes environmentally friendly. Lark plates, from $7.95 each, larkstore.com.au

No effort required

Lazy girls, your days of skipping brekkie are over. Simply blitz one of these superfood balls with some fruit and veg and your fave liquid base and ta-da! You’ve got a nutrient-packed smoothie. Hummingbird Blendies, $15.90, hbird.co

SNACK STATION

Turn your afternoon treat into a healthy feast with these nutritious buys

FUEL With 13g of protein in each bar, the Go Natural HiProtein Nut Crunch, $36.96 for a box of 16, gonatural.com.au, will help you power up.

INDULGE Avoid the refined-sugar comedown with a scoop of Cocofrio Dairy & Gluten Free Ice Cream in Salted Caramel, from $5.50, cocofrio.com.au.

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MUNCH Nosh on the Ceres Organics Roasted Seaweed Nori Snack, $2.50, littleorganics. com.au, to get your dose of thyroid-loving iodine.

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INNER BOOST

Looking for some easily digestible protein that’s also vegan-friendly? We’ve got you covered. Add this potent blend of pea, rice and cranberry to your shakes or baked goods and score 10g of protein per scoop. Arbonne Essentials Daily Protein Boost, $59, 1800 650 760 @womensfitnessau

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Save your coin (and some kilojoules) and make your own ice-blocks at home. For a summer arvo treat, blend some coconut water, watermelon and mint, pour the mix into the moulds, then freeze. Easy peasy! George Foreman Mix & Go Blend & Freeze, $49.95, george foreman.com.au

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EatFIT

Rise & DINE

Kick-start your day (and the year) with a nutritious bang

YOU MIGHT HAVE YOUR NEW YEAR HOPES AND DREAMS SORTED (travel more, marry Prince Harry and book a dentist appointment every six months), but here’s another one to add to the list: Learn how to make the perfect breakfast. Sure, it might sound less exciting than saving for an overseas getaway (or, um, becoming a princess), but brekkie really is the most important meal you can eat – yet 4.5 million Aussies reckon they’re too busy to have it. “Breakfast sets the tone for the rest of the day,” says nutritionist Stephanie Malouf (stephaniemalouf.com.au). “Starting off with a nutrient-rich meal means that you’ll be fuelled correctly and more likely to make better food choices throughout the day.” Skip brekkie or choose the wrong foods and you can rob yourself of energy, lower your mood and destroy your concentration levels. “Not eating breakfast can leave you feeling ‘hangry’ and more likely to overeat,” adds Leigh Reeve, dietitian and director of the Australian Breakfast Cereal Manufacturers Forum. “Without breakfast, you may also miss out on enough dietary fibre, calcium and other essential nutrients.” According to Reeve, one of the biggest mistakes we can make when it comes to breakfast is not eating enough (nope, a skim latte and slice of vegemite toast just won’t cut it), so if you want to make brekkie your new MVP, filling up on the right foods should be your mission objective. Since not all mornings are ever the same (and knowing what to eat can be hella confusing), we’ve

gone ahead and found the perfect brekkie plan for every situation. You’re welcome.

IF YOU’RE IN A RUSH…

Yeah, you might be running late or have a to-do list taller than Mount Everest, but you can still make time for brekkie. When you’re on the go, overnight options are key, tips Malouf, who suggests you focus on proteinpacked meals that’ll keep you full until lunch. Pre-boil a batch of eggs, make some chia puddings or whip up some bircher muesli and store them in the fridge so you can grab them and run. If you need something that’s easy to transport on the go, try a breakfast smoothie – but not just any old shake will do. To build a balanced, nutrient-dense liquid brekkie, start with a milk base (think almond or rice for extra protein and calcium), which Malouf says to pair with healthy fats (try nuts, almond butter or tahini), protein (from yoghurt), a serve of fruit (a cup of berries or small banana), a booster (chia seeds for an omega-3 top-up or psyllium husk for fibre) and some greens (like spinach or kale). Finish with a little cacao, cinnamon or honey to treat your tastebuds. Doesn’t sound so quick to you? Prep your ingredients and pop them in a zip lock bag the night before so you can just add-to-blender in the morning.

IF YOU NEED SERIOUS ENERGY…

Quit relying on a caffeine buzz to get you through the day. Instead, fill your tum with

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Fresh start

Reckon ain’t nobody got time for brekkie? Try these expertapproved timesaving hacks

TAKE FIVE: Swap your Facebook sesh for some fuel. “You only need five minutes,” says Reeve. “Look at your regular morning schedule and reprioritise your activities to include breakfast.”

PLAN AHEAD: “Organise your outfit, iron your clothes or pack your gym bag the night before to free up time for breakfast,” tips Reeve. Oh, and if you’re already in the habit of prepping your work lunches and dinners on a Sunday, why not add breakfast into the mix? It’s the perfect time to make a big batch of homemade muesli, bake fruit and nut slices, and boil your eggs for the week ahead.

BE ADVENTUROUS: Ever thought about scoffing down a taco bowl for brekkie? How about carrot-cake-style oats? Start a fresh Pinterest board and pack it with inspo to break free from the usual breakfast combos. Go nuts!

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low-GI carbs and protein to prevent that dreaded mid-morning slump. “Low-GI carbs fuel the brain,” tips Malouf, so make friends with breakfast combos such as oats with banana, nuts and seeds, sprouted grain toast with peanut butter or a vegetable frittata. Since thiamin can help unlock the power of energising carbohydrates, Reeve says to look for cereals that come packed with vitamin B1. If you need an extra spring in your step post-meal, Malouf says you can enjoy a cup of coffee or green tea, but only after you’re completely done with your brekkie. “Avoid having caffeinated drinks with your breakfast as they can impair the absorption of all the good nutrients,” she warns.

IF YOU JUST WORKED OUT…

Enjoy your workout at sunrise? Your body’s glycogen stores are depleted during a sweat sesh, so Malouf says it’s important to top them back up once you’re done. “Glycogen fuels your muscles, so failing to replenish it can result in muscle fatigue during your next training session and even affect your training quality.” To restock, ensure you eat goodquality carbs and protein within 30 minutes of exercising (think wholegrain toast with eggs and smashed avo). “If you’re trying to manage weight, this is the perfect time to get your carbohydrate fix,” adds Malouf. As well as glycogen, protein will be in hot demand post-workout as it helps grow your muscle cells. If you haven’t got a protein powder on hand, add some powdered skim milk to your bowl of cereal or granola instead for a cost-effective alternative.

IF YOU NEED A NUTRITION BOOST…

Here’s a shocker: Cereal can actually be a mighty nutrition bomb, so if you’ve been under the weather or skimping on vitaminrich foods lately, it can be just what the nutritionist ordered. “Breakfast cereals are nutrient-dense, which means they give you the essential nutrients you need each day in only a moderate amount of kilojoules,” says Reeve. On average, cereal eaters nosh on more iron, calcium, fibre and magnesium, but when it comes to picking your packaged brekkie, make sure to read the label and stay away from those with a high sugar or salt content. If you prefer to start your morning with colourful fresh foods, you can’t go past a power-packed brekkie salad. Yep, you read that right – salad. Toss in as many green veggies as possible, a protein source (think nuts or chicken), healthy fats (such as salmon and avocado) and antioxidants (like the ones found in tomato, turmeric and cucumber). 98

IF YOU WANT A HEALTHY GUT (AND FLAT TUM)…

As well as looking for a high-fibre option in the AM (you can count on cereals and fruit for that one), turn to foods rich in pre- and probiotics. “The key to a healthy gut is having a wide range of good bacteria in your digestive tract,” explains Malouf. “Foods that contain good bacteria include probioticenriched yoghurt, kefir, fermented cheese or sauerkraut.” You’ll also want to nosh on prebiotics to help feed all the good bacteria in your gut. Find them in resistant starches such as those in unripe bananas, rolled oats, raw asparagus, leeks and onion. For a well-balanced, bacteria-friendly brekkie, try a winning combo of oats, yoghurt and an unripe banana, or an asparagus and leek omelette topped with sauerkraut.

IF YOU NEED TO CONCENTRATE…

When you need to boost your smarts for an important work meeting or big day of study, Reeve says it can be hard to settle down and focus if you’re hungry, so be sure to feed your brain before you tackle any mentally draining tasks. “Nutrition research indicates that eating breakfast seems to be better for memory than skipping breakfast, so get the fuel your brain requires from grainy bread, breakfast cereals, fruit and dairy foods,” she adds. We’ll take that advice. You’ll also want to work on regulating your blood sugar levels for sustained concentration, says Malouf, so go for complex carbs, protein and good fats for long-lasting energy. “Some great options include natural, unsweetened muesli with nuts, yoghurt, fresh fruit and plenty of cinnamon, which is a beautiful blood sugar regulator,” tips Malouf. Another option is a whole egg omelette with sweet potato and a sprinkle of feta cheese. Yum-o!

IF YOU’RE AWAKE SUPER EARLY…

Some people find it hard to stomach food when they first wake up, so if you’re feeling queasy at the thought of a giant bowl of porridge, go for something less intimidating. “If you’re not overly hungry, have something small such as sliced apple with nut butter and cinnamon,” says Malouf, then follow your light brekkie with a more substantial meal, like a veggie omelette or frittata, when your appetite kicks in. On the other hand, you could always split your favourite breakfast into two parts, tips Reeve. “Eat a small first breakfast if you’re hungry right away and leave part of your breakfast for a small second breakfast later on.”

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EatFIT Double tap

Up the Insta likes on your next AM post with these styling tips from foodie ’grammer Taline Gabrielian (@talinegabriel) GO NATURAL: “Whether you’re shooting inside or outside, natural light always produces a better photo. Early in the morning is one of the best times to shoot and overcast days are also a good opportunity to get nicely lit snaps.” BE BOLD: “Vibrant food and colours always win for breakfast shots. Fresh fruit and beautiful bowls are really popular on Instagram right now – think smoothie bowls and fruit platters with summer vibes. If you’re having breakfast at the beach on the weekend, show your location by shooting against the sand or by the ocean.” LESS IS MORE: “Don’t over-crowd the picture. Keep it simple and focus on one or two dishes rather than trying to get too much in the frame.” STYLE YOUR BASE: “Choose an appropriate background for your food. Whether it’s a table, a floor or a wall, it will set up the shot, so try different options and choose which looks best before posting.”

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

MIX AND MATCH: “Combine different meals together. If you’re having a light, fruity breakfast and your friend or partner is having a savoury breakfast, style them in the one pic, add your drink, smoothie or tea and get shooting.”

Love this? Search for more like it on womensfitness.com.au KEYWORDS: BREAKFAST RECIPES

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BREAKFAST at Lola’s Get creative at your own brekkie buffet with these pretty-as-an-Instapicture recipes from nutritionist Lola Berry

L AMINGTON GR ANOL A SERVES 6-8

DF VG

cup almonds, activated if possible, roughly chopped cup walnuts, activated if possible, roughly chopped cup sunflower seeds cup pumpkin seeds cup maple syrup (or rice malt syrup) cup raw cacao nibs 1 cup shredded coconut 1 vanilla pod, split and scraped cup dried white mulberries (or dried cranberries) cup raw cacao powder cup coconut oil, melted pinch salt flakes 100

RASPBERRY-CHIA JAM 3 cups raspberries, fresh or frozen cup coconut sugar cup chia seeds 1 vanilla pod, split and scraped TOPPING coconut yoghurt chocolate almond milk (blitz almond milk with tsp cacao powder and a drop of stevia if it needs sweetening) fresh raspberries 1 Preheat oven to 180°C (160°C fan-forced). 2 Combine all the granola ingredients

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(except the chia jam and topping) in a big bowl – you want the mixture to feel ‘sticky’ – then spread it evenly on a lined baking tray. Bring the heat down to 140°C and bake for 45-50 minutes, until the mixture is crunchy and smells like lamingtons! 3 While the granola is baking, get cracking on the chia jam. Combine the raspberries and coconut sugar in a small saucepan and cook over a medium heat until the berries soften. Add the chia seeds and heat gently until nicely thickened – this will take about 10 minutes. Stir through the vanilla seeds, then remove from the heat and leave to cool. Store in the fridge for up to 7 days. 4 Serve the granola warm from the oven with the chia jam, some coconut yoghurt, chocolate almond milk and fresh berries. @womensfitnessau

EatFIT SUPER SCR AMBLE SERVES 2

DF GF

1 tsp extra-virgin coconut oil 1 red chilli, finely sliced small red onion, sliced red capsicum, diced 1 cup kale, finely sliced handful baby spinach 1 cup broccoli florets

4 eggs salt flakes and ground black pepper 2 tbs fresh herbs, chopped 1 Melt the coconut oil in a frying pan over a medium-high heat. Add the chilli, onion, capsicum, kale, spinach

and broccoli and sauté until tender. 2 Whisk the eggs together with a little salt and pepper in a bowl and add to the vegetable mixture, stirring constantly. When the egg mixture is almost set, remove from the heat and turn onto a plate (the eggs will continue to cook with the residual heat). 3 Sprinkle with the herbs, divide into two portions and serve immediately.

“If there’s an ingredient listed here that you don’t like or can’t get, sub it with something you love – like asparagus in place of broccoli, or sometimes I forget to buy capsicums so I just add a bit of cauliflower instead.”

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ZUCCHINI FRITTERS AND POACHED EGGS WITH CASHEW AND LIME AIOLI MAKES 4-5

DF GF

4 large zucchini, grated 2 tsp salt cup coconut flour 2 eggs pinch freshly ground black pepper pinch cayenne pepper cup extra-virgin olive oil, plus extra to serve mint leaves, to serve CASHEW AND LIME AIOLI cup cashew nuts, activated if possible 2 tbs extra-virgin olive oil zest and juice of 1 lime 2 garlic cloves pinch salt flakes cup almond milk, to thin, if needed POACHED EGGS splash apple cider vinegar 2 eggs

“How I kickstart my mornings” Lola’s foolproof AM rituals are… #1 Yoga I love yoga and it’s one of my favourite ways to start the day. I love to practice vinyasa yoga to music. #2 Green smoothie Having a smoothie for brekkie keeps me going all day long and I love knowing that I’m getting so many nutritional goodies in one meal.

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#3 Biophilia walk This refers to the healing power of Mother Nature on humans. Getting out into nature is one of the quickest and best ways to ground yourself and connect to yourself and your soul. #4 Working on my dream book It sounds super hippie, but I love getting my goals really clear and

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working on my dreams. Visually looking at them makes me stay super focused on my dreams and goals. I reckon it works! #5 Hanging with Humphrey That’s my roommate’s dog. He’s a choc-brown Labrador and full of beans first thing in the morning, so walking him is always loads of fun.

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1 To get all the moisture out of the zucchini, tip it into a bowl, sprinkle it with salt and let it sit for 10 minutes. Then pick up handfuls of zucchini and squeeze out as much liquid as you can. 2 Place the zucchini in a bowl. Add the coconut flour, eggs, pepper and cayenne and mix. 3 Heat the olive oil in a pan over medium heat. Grab little handfuls of the mixture – about cup – and shape them into fritters, then pop them in the pan and cook for about 3 minutes. When they start to turn golden underneath, flip and cook for another 2 minutes on the other side. If you’re cooking in batches, add a little more oil to the pan between each batch. 4 Meanwhile, make the aioli. Pop the cashews into a blender or food processor with the olive oil, lime juice and zest, garlic and salt. Add almond milk to get the consistency you like. 5 Keep the fritters warm while you poach your eggs. Fill a saucepan with water to a depth of 10cm and add the vinegar. Pop on the lid and bring to the boil on a high heat. Crack one egg – it’s best to do one at a time – into a cup. 6 When the water is boiling, remove the lid and reduce the heat to medium. Grab a spoon and swirl the water to create a whirlpool, then slide the egg into the centre, holding the cup close to the water. Cook for 3-4 minutes (for a soft yolk) then remove with a slotted spoon. 7 To serve, divide the fritters between two plates, add a dollop of the aioli and top with a poached egg. Finish with a drizzle of olive oil and a sprinkling of mint leaves. @womensfitnessau

EatFIT COCONUT-BERRY (ALMOST) ICE-CREAM SERVES 2

DF GF VG

2 cups frozen blueberries 1 cup coconut cream, chilled 6 fresh strawberries, hulled and sliced cup shredded coconut mint leaves, to serve (optional)

1 Pour the frozen berries into a blender with the coconut cream and whizz together until smooth. 2 Pour into two bowls and top with the strawberries, shredded coconut and some fresh mint, if you like.

(I tear the big mint leaves but leave the little ones whole.) It’s that easy. This makes an ace super-fresh brekkie but it’s also a good night-time treat. 3 Eat straight away or store in the freezer for an hour before enjoying.

PHOTOGRAPHY ARMELLE HABIB

“I love using berries in this dish because they provide the body with a huge hit of the antioxidants. Couple that with the coconut cream, which is a brilliant source of the fats your skin needs to thrive, and you’re off to a great start!”

For more healthy summery goodies, pick up a copy of Lola Berry’s Summer Food by Lola Berry (Plum, $24.99). womensfitness.com.au

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EatFIT

Cool as a FO O D FO C US

CUCUMBER CUCUMBERS – THEY’RE GREAT FOR DE-PUFFING EYES, and, it turns out, even better for your bod! Part of the cucurbitaceae family (the same food family as squash and watermelon), they’re around 95 per cent water, so they’re ace for boosting your hydration post-exercise. They contain a whole host of bodyloving vitamins and minerals, including vitamin C, B vitamins, copper, potassium and manganese – as well as vitamin K, which is needed to help wounds heal properly (there is also evidence that it might play a leading role in helping to keep your bones healthy). And the good ingredients list continues, with cucumbers containing polyphenols, a kind of antioxidant. In particular, they contain an antiinflammatory flavonol called fisetin, which has been found to support the brain by helping to improve memory and also protecting your nerve cells from age-related decline, which is an important part of the prevention of cognitive conditions like Alzheimer’s. Lignan, another polyphenol, and cucurbitacin, which is a protective phytonutrient – both of which make

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a home within cucumbers – may also help to reduce your risk of certain cancers such as breast and ovarian. These antioxidant properties, combined with vitamin C (our most abundant antioxidant), are generally needed for all-round good health and to protect every cell in the body from oxidative stress caused by toxins and pollutants – all of which can’t really be avoided if you live in a big city. The B vitamins in cucumbers do our adrenal glands serious good when we get stressed ’cause our adrenals love themselves a little B vitamin. The more stressed we are, the more B we need – making cucumber dipped in hummus an awesome mid-afternoon desk snack. If you suffer from poor digestion or constipation, cucumbers have some magic for you, too – especially excellent if you’re travelling, as they’re generally easy to find around the world and are better than taking over-the-counter medication to relieve any blockages. Cucumber contains water and fibre – an essential combination for bulking out stools and assisting their healthy transit through your system. On that note, enjoy a chomp on the green stuff!

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3 ways with cucumber

1 CUCUMBER WATER Grab a vegetable peeler and peel a cucumber lengthways to make fine ribbons. Add a few ribbons to a jug of water with a slice or two of lemon, and chill. One refreshing summer drink, coming up. Serves 1. 2 ASIAN CUCUMBER SALAD Spiralise 2 cucumbers and 2 carrots into a large bowl. In a separate small bowl, whisk together 2 tbs apple cider vinegar, juice of lime, 2 tbs honey, 1 tsp sesame oil, a pinch of chilli flakes and 1 tbs sesame seeds. Throw the dressing over the cucumber and carrot salad and toss well before serving. Serves 4. 3 CUCUMBER, GARLIC AND YOGHURT DRESSING Dice 1 cucumber and place in a bowl along with 3 crushed garlic cloves. Sprinkle with a pinch of salt and 1 tbs extra virgin olive oil. Next, stir in 450g natural yoghurt and 100g chopped walnuts. Drizzle 1 tbs extra virgin olive oil over the top and add 1 tbs freshly chopped mint. Chill before serving alongside chicken or fish. Serves 2.

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WORDS NICOLA SHUBROOK PHOTOGRAPHY GETTY IMAGES

Dismissing the humble cucumber as a nutrient powerhouse? You won’t after hearing these benefits…

Vegan Friendly

Dairy Free

Gluten Free

AUST

NED

AUSTR

MA ALIAN DE

RAL I A N

Refined Sugar Australian Free Owned & Made

Fructose Friendly

(SWEETENED WITH RICE MALT SYRUP)

100% Organic

Fruitylicious Take inspo from the fruit bowl with these summery baked goods

Pear and caramel tart DF VG

CARAMEL 400ml coconut milk 10 medjool dates, pits removed and finely chopped pinch salt, plus more, if needed 1 tsp vanilla powder (optional) DOUGH 1 cups plain all-purpose flour, plus extra for rolling cup coconut oil, melted cup maple syrup 1 tsp ground cinnamon (optional) TOPPING 3 pears, peeled, cut lengthwise, then finely scored at 2mm intervals handful walnuts, roughly chopped whipped coconut cream (see right) 1 Preheat the oven to 180°C (160°C fan-forced). 2 To make the caramel, put the coconut milk in a small saucepan. Add the chopped dates to the pan and bring to the boil, then allow to simmer, whisking occasionally to help the dates break down. When the 106

caramel is thick and smooth, remove from the heat, add the salt and vanilla powder (if using) and set aside. 3 To make the dough, place the allpurpose flour, coconut oil, maple syrup and cinnamon (if using) in a bowl and mix with a fork until the ingredients are combined but the mixture is crumbly. 4 Add cup water, one tablespoon at a time, stirring between additions, until the mixture sticks together. Lightly knead the dough into a ball in the bowl, then place the ball on a floured surface. 5 Press the ball into a circle with your fingertips. Flip and roll flat with a lightly floured rolling pin, then continue to flip and roll again, dusting the top with a little flour each time, until your crust is big enough to fit in your pie dish or cake tin and go up the side a little. If you’re having difficulty rolling, let it rest for a moment. 6 Gently lift the dough into a pie dish or 23cm round springform cake tin. 7 Pour your prepared caramel into the crust. Place the scored pears on top and press down so they are nestled into the caramel. Sprinkle the chopped walnuts

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around the outer edge of the caramel. Bake for 40 minutes until nice and golden. 8 Remove from the oven and allow to cool for at least 10 minutes before serving with some whipped coconut cream.

Pears and caramel are a match made in heaven. You can serve this tart warm or cold. DIY WHIPPED COCONUT CREAM Gently scoop out the solidified coconut cream from 2 x 400ml tins into a mixing bowl. Using an electric mixer or hand-held whisk, beat the cream until it thickens, then add 1 tbs coconut nectar or maple syrup and 1 tsp vanilla extract or cinnamon. Use immediately or store in the fridge until ready to use. It will keep in the fridge for 1-2 days.

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PHOTOGRAPHY JESSICA PRESCOTT

MAKES 1 X 23CM ROUND TART

EatFIT Lemon and poppy seed cake MAKES 1 X 28CM LOAF

DF VG

zest and juice of 3 organic lemons cup granulated (raw) brown sugar 1 tsp baking powder 1 tsp bicarbonate of soda (baking soda) 1 tsp vanilla powder or natural vanilla extract tsp sea salt 6 tbs poppy seeds 1 cup coconut milk cup coconut oil, melted 2 cups plain all-purpose flour 1 Preheat the oven to 180Â°C (160Â°C fan-forced). 2 Place the lemon zest, sugar, baking powder, bicarb soda, vanilla, salt and 3 tbs poppy seeds in a large bowl and stir with a fork to combine. 3 Measure the lemon juice in a measuring jug. You should

have 100-150ml. Add enough coconut milk to bring the liquid up to 350ml. Add the coconut oil to the cup. You should have 400ml of liquid. 4 Pour the liquid into the large bowl with the other ingredients and whisk to combine. The combination of bicarb soda and the citrus juices will have a foaming effect that gives the cake its airy lightness. 5 Add the all-purpose flour to the bowl and whisk until the mixture is smooth. 6 Pour the mixture into a 28cm loaf tin lined with baking paper and sprinkle a thick layer of the remaining poppy seeds over the top. 7 Bake in the oven for 45 minutes or until an inserted skewer comes out clean. Slice to serve.

Tangy berry tarts

MAKES 6 X 5CM ROUND TARTS 1 cup cashew nuts BASE 5-7 medjool dates cup almonds cup walnuts tsp ground cinnamon pinch sea salt FILLING zest and juice of 2 lemons 2 tbs maple syrup tsp vanilla extract 2 x handfuls your favourite fresh berries, to garnish 1 Either soak the cashews overnight or boil in water for 15 minutes to soften. Rinse and drain. Line a 6-hole muffin tray or 6 separate moulds with individual squares of cling wrap. 2 De-stone the dates and place in a food processor with the nuts. Pulse so that everything starts to break up. Add the cinnamon and salt, pulsing until the mixture comes together and can be moulded with your fingers. 3 Remove the mixture from

Want more delish vegan dishes? Pick up a copy of Vegan Goodness by Jessica Prescott (Hardie Grant Books, $34.99).

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DF GF VG

the food processor and divide into 6 portions. 4 Press these portions firmly into the lined moulds and then work them up the side of the moulds a little so that they form a little cup. 5 Wash and dry your food processor. Place the softened cashews, lemon juice and zest, maple syrup and vanilla in the food processor and blend until smooth. 6 Spoon the filling into the bases, using a spatula to scrape off any extra mixture. Top with the fresh berries, pressing them into the mixture a little so they stay in place. Eat immediately, or pop them in the freezer for a couple of hours to set.

A tangy lemon curd in a sweet, nutty crust, topped with berries, these tarts are perfect as a morning or evening treat on a hot summer day. 107

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LookFIT ABOUT FACE

Minimise your beauty prep and nail après-beach skin with these summerfriendly make-up tricks. 1 EQUIPMENT UPGRADE Want a flawless base? The first step is to arm yourself with the right tools. Buff in your foundation using the Manicare x Liz Kelsh Stippling Brush, $16.95, and you’ll land a natural, cake-free complexion minus the elbow grease. 2 DOUBLE DUTY Stash a multitasking illuminator, like the NARS Illuminator in Orgasm, $44, in your beach bag for an instant refresh. Use it to highlight your cheekbones, sweep it along your eyelids or mix it into your foundation for an ultra-dewy glow.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

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Fashion

FORWARD This just in: what your sporty wardrobe will look like in 2017 112

LookFIT

The crop sweater

Adidas by Stella McCartney jacket, $240, from The Iconic; ASOS jumper, $36; The Upside shorts, $119; Fitbit Blaze (worn throughout), $280; Amber Sceats chokers (worn throughout), from $239 each.

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All things mesh Ivy Park T-shirt, $49.95, from The Iconic; Puma singlet, $60; P.E Nation skirt, $240; Adidas shoes, $130. 114

Mixed animal prints The Upside T-shirt, $129; Adidas leggings, $60, from The Iconic; Reebok shoes, $129.99; Running Bare bag, $69.99.

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Tropical print American Apparel bralette, $49; The Upside jacket, $189, and leggings, $139. 116

Tonal palette ASOS jumper, $36; Adidas by Stella McCartney crop top, $100, and leggings, $140, from The Iconic; Reebok sneakers, $119.99.

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The high-neck crop Puma crop top, $80; Boohoo leggings, $36.99.

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Camo

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Boohoo crop top (worn underneath), $24, and leggings, $20; Running Bare crop top, $69.99, and shorts (worn underneath), $59.99; Reebok shoes, $119.99.

Photography Dave Wheeler Styling Jess Pecoraro Hair and make-up Lei Tai/Viviens Creative Model Georgie/Scoop Management

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SOME THINGS IN LIFE CAN’T BE EXPLAINED (like, why isn’t Jamie Dornan your boyfriend yet and what ever happened to cronuts?), but your breakouts just aren’t one of them. According to Emma Hobson, education manager for the International Dermal Institute and Dermalogica, your pimples are a clear reflection of your inner wellness, and by employing the art of ‘face reading’ (a form of Chinese medicine), you can use the location of spots to identify certain health issues. On top of that, knowing what’s causing your breakouts makes treating them a cinch, so use this face map to score your glowiest skin.

Between the brows

Known as your ‘wine and dine’ zone, breakouts between the brows can indicate intolerances to certain foods such as dairy, wheat and processed sugars, or over-consumption of alcohol. To kick zits to the curb, fill up on good ol’ H2O and nosh on skin-loving leafy greens, oily fish and nuts.

Nose

Always congested around your schnoz? Check your ticker. “In Chinese face reading, the nose corresponds with the heart, so this may reflect current circulatory problems such as high blood pressure,” says Hobson. Keep your heart (and your skin) in fighting form with regular sweat sessions and a diet rich in wholegrains, fruit and veg, and limited saturated fat.

What are your

BREAKOUTS

trying to tell you? Your inner health is written all over your face 120

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Forehead

According to Hobson, the upper part of the forehead is linked to the bladder, so congestion in this region could be a sign you’re suffering (or have suffered) from a bladder infection, or something similar. Best to get yourself checked out! Otherwise, there could be a few more factors at play. Poor cleansing or not wiping off all your beauty products could be to blame for troublesome spots, and stress can also have a big effect. Ensure you’re being nice to your mind and bod by taking time to relax and recharge.

Ears

The ears are associated with kidney and bladder function, so if they become a blemish hotspot, pencil in a visit to your doc or go-to naturopath. “These two organs are also the places where the emotions of fear and fright are housed,” adds Hobson, which means your anxiety might be manifesting itself on your ears. Make friends with meditation to keep your worry in check and treat yourself to a pamper sesh to boost happy (skin-friendly) feels.

Cheeks

The lower cheeks are associated with your back teeth and gums. “Breakouts may be related to dental problems such as tooth decay, gum disease, gingivitis or irritated wisdom teeth,” explains Hobson. Besides buddying up to spot treatments, Hobson reckons a trip to the dentist might be your best bet at clearing up congestion.

Chin and jawline

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

If you’re currently cursing that under-the-skin pimple between your jaw and neck, thank your hormones, says Hobson. Got some new friends on your chin? That’s the hormones, too. “Reoccurring monthly breakouts on the chin directly relate to the functioning of the ovaries,” says Hobson. Thankfully, you can balance hormonal breakouts with the right products and diet, so arm yourself with oilbalancing cleansers, overnight clearing gels and a healthy plate.

READY, SET, #FLAWLESS

Send imperfections to the sin bin in three easy steps 1 IDENTIFY Book in for a Dermalogica Face Mapping Skin Analysis (dermalogica.com.au) and pinpoint your complexion saboteurs. womensfitness.com.au

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2 CLEANSE Keep oil flow in check and buff dead skin with an exfoliating cleanser like DermaQuest’s DermaClear Cleanser, $60.

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3 TREAT Target zits with the Jojoba Company Spot-on Pimple Control, $24.95, and its cocktail of antibacterial plant extracts. 121

1 Lululemon rash top, $129 2 Duskii wetsuit top, $145, and bottoms, $85 3 Vans slides, $69.95 4 Local Supply sunglasses, $79.95 5 Oakley bag, $119.95

Water WORKS

MONO CHIC

Hitting the deep blue for a splash of surfing, snorkelling or paddling? Take one of these sporty looks with you

PHOTOGRAPHY TRENT VAN DER JAGT STYLING JESS PECORARO FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

1 Duskii wetsuit, $300 2 Billabong bikini top, $59.99, and bottoms, $45.99 3 Nixon watch, $599.99 4 Local Supply sunglasses, $79.95 5 Cotton On towel, $34.95 6 Sportsgirl bag, $39.95 7 Sol Sana slides, $119.95

OPERATION NAUTICAL

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METALLIC ACCENTS

1 Speedo crop top, $65 2 Lululemon shorts, $79 3 Sol Sana slides, $99.95 4 All I Sea one-piece, $199 5 Seafolly bag, $59.95 6 Vorgee goggles, $34.99 7 Jets bikini top, $89.95, and bottoms, $69.95 1 Teva sandals, $89.95 2 Calvin Klein shorts, $79.95 3 Speedo tank, $70 4 Vorgee kickboard, from $25.99 5 Speedo bikini top, $65, and bottoms, $55 6 Cotton On towel, $34.95 7 Typo drink bottle, $12.99

NEON POP

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GYM CL ASS

heroes Kiss your trouble spots goodbye with these speedy beauty workouts

WE DO PLANKS FOR A CORE THAT WON’T QUIT, squats for a J-Lo booty and bicep curls for knockout guns, but what can we do for spin class-ravaged hair and sleep-deprived skin? How about this: Take the skills you’ve gained in the gym and apply them to your beauty routine. Before you go and do a kettlebell swing with your ponytail (ouch), hold up – we’re talking bodybuilding via dry shampoo and a HIIT sesh of face massage and bronzing hacks. While they might not take that long, these routines will deliver max results, so whip out your timer and get glowing.

RECOVERY ZONE

Oil can do a number on your hair. Hold the dry shampoo and try this sleek chig non instead. Targets: Oily, post-spa treatment hair.

You’ll need: 1 Scünci Bobby Pins, $5.99 2 Lady Jayne Snagless Elastics, $7.49 Try it: ■ Create a centre part, leave two 3cmpieces loose at the front of your head and smooth the rest of the hair into a low pony. 1 Secure with an elastic. ■ Twist your ponytail and coil it around the base. Tip: Use your index finger to keep the bun in place. ■ Secure the bun with bobby pins, then take the loose front layers and wrap them around the chignon. 2 Très chic! 124

AFTERNOON SUPERSET

Kick-start the second half of your day with these beauty power moves. Targets: A fatigued complexion.

You’ll need: 1 M.A.C Liptensity Lipstick in Postmodern, $46 2 L’Occitane Verbena Citrus Refreshing Mist, $18 Try it: ■ Round One: Spritz an energising face mist, breathing in deep. Do 1 x 3 sets. ■ Round Two: Use a highly pigmented lippie to put a spring in your step and revive a washed-out look. If you’ve got a late lunch or meeting, dust your lips with translucent powder and apply another coat of lipstick. Do 1 x 2 sets.

LookFIT

THE MORNING AFTER

Hit snooze! These beauty workouts give big results while you sleep Silky strands: Sleep in a hair mask, wash it out as soon as you wake up and boom! See ya, frizz. Bright eyes: Massage a teeny amount of coconut or sweet almond oil under your peepers and hit the sack to plump up fine lines. Soft hands: Bag yourself a pair of hydrating gloves, put them on before you snooze and say hi to softer skin come morning.

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GET JACKED

If your hair’s looking a bit blah after a weig hts sesh, use this circuit to score mass g ains in the volume department. Targets: Greasy, limp tresses.

You’ll need: 1 Remington Proluxe Salon Dryer, $129.95 2 TRESemmé Instant Refresh Dry Shampoo, $10.99 3 Halo Hair The Marilyn Hair Curler, $139.95 Try it: ■ Combat sweaty strands with a twominute blow-dry. Keep the dryer on low heat (to help you cool down faster), flip your head upside down and shake your locks out with your fingers. ■ Spray your roots with dry shampoo, then spritz some underneath your top layers. Spend 30 seconds massaging the product into your mane. ■ Grab a tong or straightening iron and add a couple of soft waves to your front sections, making sure to turn the tool away from your face. ■ Bonus move: Gently rub the mid-lengths and ends of your hair between your 2 fingers to create oomph.

INSTANT FIX

Say buh-bye to your next beauty blunder with these pro moves NIX IT… MASCARA SMUDGES

Before you apply your mascara, grab your credit card and hold it just behind your lashes. This way the formula will mark the plastic instead of your skin.

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NIX IT… PIMPLES

If you haven’t got time to wait for that spot treatment to work, call in some colour-correcting champs. Dab a green corrector onto the blemish and layer with your usual concealer.

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NIX IT… SMEARED LIPSTICK

Arm yourself with a concealer and use a brush to apply it along the outside of your lips. This will erase the smudges and help prevent further feathering.

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NIX IT… GLUGGY NAIL POLISH

Take you and your freshly painted nails to the sink and run them under cold water. If you want a faster fix, dunk your mani-ed fingers in a bowl of ice water.

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NIX IT… OTT EYESHADOW

One eye way more defined than the other? Don’t sweat it. Dip a cotton bud in some moisturiser or micellar water then use it to wipe off the excess.

LookFIT AFTER-HOURS FLOW

WAKE UP WITH HIIT

Got a hot date with your mates after work? Here’s how to turn your day make-up into a head-turning masterpiece.

Kick a weary complexion to the curb with some super-quick make-up and skincare hacks.

Targets: Flaky skin and tired peepers.

Targets: An oily T-zone, basic eyes and barely-there cheekbones.

You’ll need: 1 Gilded Cage Revelation Eyeshadow in Taupe Rose, $38 2 Charlotte Tilbury Legendary Lashes, $52 3 Clinique Chubby Stick Sculpting Contour, $42 4 Paula’s Choice Oil-Blotting Papers, from $7 5 Rimmel London Scandaleyes Waterproof Gel Eye Liner, $13.95

Try it: ■ Dab a piece of blotting paper along your forehead, nose and chin to soak up excess oil. While you’re there, press a teeny amount of concealer under your eyes or onto blemishes. Don’t re-layer your foundation as this will cause caking. If your base has been compromised, wipe it off and start again. ■ Line your lashes with a dark-coloured eyeliner, flicking it out diagonally once you get to the edge. Coat a fluffy eyeshadow brush in a medium shade (earthy metallics are always a win), then blend the shadow over your entire socket, working it up into the crease. To complete the smoky eye, dip a short-haired eyeshadow brush into a darker-coloured shadow and go over your lash line again. ■ To sculpt killer cheekbones, grab a contour stick or powder and draw a number ‘3’, tracing along your temple, the hollows of your cheeks and your jawline. Blend with your fingers or a contour brush and you’re good to go.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

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You’ll need: 1 Sephora Collection Long Lasting Kohl in Infinite Beige, $10 2 Giorgio Armani Maestro Eraser Concealer, $59 3 A’kin Jojoba & Corn Gentle Exfoliating Facial Scrub, $27.99 4 Vigour Skin Therapy Radiance Elixir, $75 5 Skin Physics Advance Superlift Eye Contouring Serum, $59.99 Try it: ■ 60 seconds: Work an exfoliator into your face to buff away dead skin. ■ 30 seconds: Press a warm muslin cloth into your skin to open your pores. ■ 60 seconds: Dab an inflammationbusting eye cream along your orbital bone, then massage an antioxidant-rich serum into your face skin with your fingertips. ■ 30 seconds: If your skin’s dehydrated, smooth a dollop of moisturiser over your face to plump it up even more. ■ 60 seconds: Buff a beige correcting concealer into your under-eye area, then apply a hydrating BB cream to your face. ■ 30 seconds: Sweep bronzer along your cheekbones and temple, line your waterline with nude eyeliner and finish with mascara.

WATER WORKS

Maximise your sun-kissed skin and après-surf mane with this beach-to-bar routine. Targets: Thirsty skin and knotted tresses.

2 1

You’ll need: 1 Bobbi Brown Highlighting Powder in Bronze Glow, $80 2 EcoTools Foundation Brush, $10.99 3 De Lorenzo Elements Ocean Mist $24.50 4 Bourjois Paris Healthy Mix Serum Foundation, $32 Try it: ■ Drench your locks with sea-salt spray and tie into a high top-knot. ■ Work a smidge of moisturiser into your liquid foundation and massage into your skin. ■ Sweep a bronze-coloured highlighter across the tops of your brow bones, the highpoints of your cheekbones, down your nose and across your cupid’s bow, then dab a little over your eyelids for extra radiance. ■ Untie your hair and scrunch it between your fists to amp up those carefree waves, then finish your look with a coat of mascara and lip balm. ■ Bonus move: If you haven’t got a highlighter stashed away in your beach bag, you can use a neutral-toned lip balm instead. womensfitnessaustralia

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LookFIT CALL OF BEAUT Y

Should you get your

EYEBROWS

SHAPED?

THREE THINGS I’D DO IF I COULD TRAVEL BACK IN TIME: Re-live any day I ate garlic bread (because, *drool*); invent Google (because, $$); and beg my tweezer-wielding 13-year-old self to leave her eyebrows alone. Yep, back in the day when Lip Smackers, The O.C. and Nokia 3310s reigned supreme, my brows looked like they’d been drawn on with an Artline Fineliner. By the time I came to my senses at the end of high school, I had minimal plumage to work with and a lifelong resentment for Paris Hilton’s spindly arches. Over the next few years I fell into the unhealthy pattern of growing out my brows until they were a hot, patchy mess, walking into any old salon to have them waxed and then hobbling out with emaciated arches and red, sensitive skin. One day, though, (probs after seeing Cara Delevingne and her bold-as-heck brows on Insta) I banned dodgy salon visits and only tweezed to clean up unwanted hairs (aka, the monobrow). I entered a two-year rehabilitation program (as in, I didn’t take any selfies between 2013 and 2015), and after some serious growing pains, my brows finally came back – and with them a brand new beauty woe. You see, although my eyebrows were finally dense and thick, instead of looking

fierce like Ms Delevingne’s, they looked more like the love child of Eugene Levy and Bert from Sesame Street. Too nervous to pluck them but too scared to endure another botched wax job, I was caught between a rock and a pair of caterpillar brows until I scored an appointment with Hannah Terrett, national brow artist for Benefit cosmetics. On top of understanding how protective I was of my newfound plumage, Terrett introduced me to the life-changing concept of brow shaping. What’s that? Well, it’s everything your normal brow wax should be doing. “Waxing is used to sharpen and define the lines of the eyebrow,” explains Terrett. “When shaped correctly, brows can open your eye, frame your face and create a polished finish,” she adds, which means spending your pennies to see an actual brow guru is defs a worthy investment. While I’d had good intentions for leaving my brows un-tweezed, they were way too heavy, which made my already square-shaped face look even chubbier. To remedy this, Hannah did some ‘brow mapping’, meaning she identified where my brows should start, arch and end. In my

INSTANT RECALL

What early 2000s beauty trend were you?

Butterfly clips If you weren’t wearing at least six of these, was your hair even finished? 128

Rainbow eyeshadow Purple or blue lids were it. Bonus points if you paired them with a frosty pink lip. womensfitness.com.au

Body glitter On your skin, in your hair, glitter everywhere! (And impossible to remove.)

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case, we had to grow out the ends a bit, fill in patches at the bottom (because I’d been cleaning up the wrong spots) and leave my spikey tips alone. As well as clashing with the structure of your face, poorly shaped brows can add years to your appearance. While my brows had moved into the too-thick-to-handle camp when I met Terrett, too-thin brows can make you look older, which explains why I look 50 years old in my year nine school photos. “Bold brows give the illusion of a more youthful appearance by drawing attention upwards and opening up the eye area,” Terrett tips. But finding the best shape for your face is the most important thing. “It’s impossible to have brows that are 100 per cent symmetrical, but having them shaped regularly can get them pretty close. Adding balance rather than removing too much growth is key to perfect brows.” After my initial shaping, I had to pry myself away from the front-facing camera on my phone because I couldn’t believe the difference it made. My face looked longer and my eyes bigger (in a flattering way, not an is-this-a-medical-emergency way). A year later I’ve still got the odd few patches, but now I just mask them with the Benefit 3D BROWtones Eyebrow Enhancer, $42. Under Terrett’s instruction, I also feel confident enough to tidy stray hairs without repeating the Great Brow Massacre of 2005. I’ve come a long way since then – even if I’m still not over the finale of The O.C. Head to womensfitness.com.au to view Jaymie’s how-to beauty videos. @womensfitnessau

PHOTOGRAPHY TRENT VAN DER JAGT; GETTY IMAGES; THINKSTOCK FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

Or rather, why haven’t you had your brows shaped yet, asks WF’s Jaymie Hooper

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Beauty

LOOT

orth your coin! The prettif ying products w

Power tools

MOST WANTED

What’s better than a make-up sponge? Five of them – so giddy-up and nab the limited-edition Beautyblender fab.five kit, $75, stat. Use them to score a streakfree finish for your BB cream, liquid foundation or powder.

TRÈS BEAU

Spritz yourself with the Yves Saint Laurent Mon Paris EDP 30ml, $99, and satisfy your sweet tooth with a floral and fruity cocktail of bergamot, raspberry, strawberry and jasmine. Plus, you’ll feel so glam and chic with this bottle in hand.

Heat wave

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PUCKER UP Blistex Happy Lips Melon, $3.95

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BE BOLD The Body Shop Down to Earth Eyeshadow Quad, $34.95

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Beat sun damage for good with the La Roche-Posay My UV Patch. Its photosensitive dyes will change colour once you’ve had enough UV exposure, and if you download the accompanying app from iTunes or Google Play, you’ll get sun-safety tips based on your location, skin tone and eye colour. Oh, and it’s totally free from pharmacies if you buy a La Roche-Posay sunscreen.

Mane event

Score lush lips, an oil-free base and stand-out peepers with these summer-ready buys

NIX SHINE Rimmel London Fresher Skin Foundation, $18.95

Under cover

Infused with nangai nut oil, the Aveda Damage Remedy Split End Repair, $32, will fuse broken ends together and prevent further splits from forming. Work a dollop through your locks to breathe life into your surf- and sun-damaged hair.

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WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

Grab your go-to eye cream, dab some onto the Racinne Lady M Massaging Ion Applicator, $59, then gently press it along your orbital bone. Why? Complete with micro-vibration and galvanic currents, this high-tech gadget will smooth away puffiness and help your skin absorb active ingredients more effectively.

Enhance your summer beauty 1000 Hour Eyelash & Brow Dye Kit will keep you looking beautiful… no makeup maintenance required! In just three quick and easy steps, you can have amazing waterproof, smudge-proof and sweat-proof lashes and brows that last up to six weeks, it’s summer after all!

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REGISTRATIONS FILLING FAST MELBOURNE 100KM 7–9 APRIL 2017 BRISBANE 100KM | 60KM 16-18 JUNE 2017 SYDNEY 100KM 25–27 AUGUST 2017 PERTH 100KM | 50KM 22–24 SEPTEMBER 2017

Photo: Jason Malouin/OxfamAUS

NEW YEAR . GET FIT. CHANGE THE WORLD.

TravelFIT

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

CLEAN BREAK

Still haven’t booked your summer getaway? Hop to it and set yourself up for a year of zen. Since everyday life can be hella busy, US researchers say your bod can slip into a permanent ‘defensive posture’, which causes inflammation and damages cells. Take a break from deadlines and emails, though, and you could send inflammation to the curb. During the study, experts found that after just five days of vacation, volunteers were less depressed and showed noticeable changes in the genes responsible for inflammatory immune and stress responses. And that’s not even the best part. After a series of follow-ups, the researchers noted all participants remained less stressed up to one month after their trip, and those who meditated while on holiday were still reaping the benefits a whopping 10 months later. Be right back – booking flights (and a meditation sesh)! 133

GAME, SET, TRAVEL! Serve up a trip to remember with one of these top seed tennis getaways around the world

SPLASH OUT

Where? Stoke Poges, UK Best for: Luxury It’s ace because: If you want a traditional tennis break in luxury surroundings, look no further than Stoke Park in Buckinghamshire, south-east England. This stately hotel (mansion, in fact) and country club offers tennis sessions and private lessons on six grass courts which attract top pros, from 134

WORLDS AWAY

Where? Shenzhen, China Best for: A unique experience It’s ace because: When you think of China, you might only think concrete jungle, but Mission Hills will prove you (very) wrong. Not only is it the biggest tennis facility in Asia (you’ll find – or maybe have trouble finding – a whopping 51 courts here), but it’s surrounded by lush greenery. Home to the official training headquarters of the National Tennis and Golf Association in China, tennis clinics and lessons are available for all levels – and can be delivered in English! It doesn’t hurt that the resort is so luxe. Hit this: missionhillschina.com

Andy Roddick to Mark Philippoussis (so you know you’re in pretty good company!). Surrounded by 350 acres of beautiful parkland, you can head off-court to explore the countryside when you’re done finetuning your skills on-court. And when you’re all worn out, head to the fancy spa to pamper those tired muscles. Hit this: stokepark.com

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TravelFIT UNDER THE TUSCAN SUN

ADDITIONAL WORDS SAMERA KAMALEDDINE

Where? Florence, Italy Best for: Culture vultures It’s ace because: The Florence Country Club is a private members’ club nestled in stunning countryside just 20 minutes outside the beautiful, historic city of Florence. Complete with 16 tennis courts, snack bar, swimming pool, restaurant, gym, Turkish bath (er, yes please) and two five-a-side soccer pitches, the club is well-equipped to get you in the game (and vegging out afterwards). Founders Ian and Laura host teaching weeks once a year, but you can be flexible and create your own tailor-made holiday so that you can concentrate on brushing up on that backhand (and maybe your Italian). Hit this: tuscantennis.com

BACK TO BASICS

Where? Murcia, Spain Best for: Tennis newbies It’s ace because: This place is a haven for all sports enthusiasts, but for tennis players, the facilities and coaching at La Manga Club in south-east Spain are unparalleled. The internationally renowned tennis centre boasts 28 tennis courts (so you can choose

to be picky if you feel like it) and hosts weekly tournaments and friendly matches. Although it all looks (and sounds) super impressive, there’s no need for intimidation here. La Manga’s goal is to provide “tennis for everyone” and its coaching caters for every age and ability. Sign us up! Hit this: lamangaclub.com

THE FULL PACKAGE

Where? Cape Town, South Africa Best for: Explorers It’s ace because: You don’t just get tennis ’round these traps! When you’re not busy perfecting your serve, there’s white sandy beaches, hiking, scuba diving, whale watching, safaris, but back to the tennis… Lock in a trip with Jonathan Markson Tennis (which offers up tennis holidays in sunny destinations all around the world) and you’ll get 15 hours of coaching on the court at Meadowridge Tennis Club, plus accommodation at the 5-star Steenberg Hotel, nestled in the Constantia wine region and surrounded by bea-u-tiful mountains to boot. Um, did someone say post-match wine? Hit this: marksontennis.com

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ON THE RANCH

Where? Texas, USA Best for: Charm It’s ace because: Texas, y’all! The John Newcombe Tennis Ranch (established by Aussie tennis great John Newcombe, although we’re not quite sure why it’s over in the U S of A…) offers year-round adult tennis camps in the rolling hills of Texas. You’ll be treated to some Texan hospitality mixed with a little Aussie spirit to score one pretty unique tennis training experience. A week-long camp includes accommodation, meals and three tennis clinics. Hit this: newktennis.com @womensfitnessau

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Take a hike – right into Rarotonga’s rainforests

Penny makes a splash on the wakeboard

Treasure

IT’S 7.30AM ON A SUNDAY and I’m reaching up into the first of many sun salutations. So far, so normal. But today, as I fold down towards my feet, my palms meet the smooth fibreglass of a stand-up paddleboard instead of a mat; and as I arch into cobra, I tingle at the sight of my studio: the turquoise Muri Lagoon in Rarotonga, Cook Islands. Just minutes ago I was using all my strength to paddle across choppy water towards a small island where Brynn, a yoga instructor with local paddleboarding company KiteSUP (kitesup.co), assured me conditions would be more sheltered. She was right – with our fins lodged into the creamy sand and the boards floating in the shallows, we’re totally at ease. The wind has downgraded to a gentle breeze and the water laps lazily at my board, kissing my fingertips as I twist and stretch. Directly ahead of me, palm trees bend over the shoreline and jungle-covered mountains soar into soft clouds. This is the definition of paradise – but I’m not here to sip cocktails in a hammock. My Cook Islands schedule is packed with active adventures, and a morning of SUP yoga is only the beginning. 136

Action stations

The reason my itinerary reads like an action movie isn’t because I can’t sit still or want to shape up while I vacay, but because this archipelago in the South Pacific is a natural fitness playground. Sure, I could seek out the nearest sun-lounger and park there for a week (it’s tempting), but then I’d miss out on exploring Rarotonga’s volcanic interior, experiencing the world’s best kitesurfing and wakeboarding conditions, or making like a mermaid in crystal-clear water. So, I’m not grumbling when my pick-up arrives at 9am to take me into the mountains for a three-hour hike with Pa’s Treks (pastreks.com). Our trail will cross the island from north to south, which means climbing about 400m to the base of the Needle, Rarotonga’s second-highest peak. It sounds tough but plenty of tangled tree roots create a natural ladder when the path gets steep, and we take welcome breathers along the way to learn about native king ferns (the fleshy stalks make a good aloe vera alternative) and to spot ‘faces’ in the Needle that ancient Polynesians worshipped. After cooing over the panoramic views from the Needle (one last narrow, rocky

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scramble gets you to a dizzyingly high ledge), we begin what our guide jokingly describes as the ‘yoga’ section of the walk – and this is where the trail gets challenging. The path is muddy and while there’s plenty of roots and ropes to grab, I need to keep my senses on high alert to navigate the steep and slippery track through the rainforest. We chase a bubbling river all the way down the mountain until it spills over mossy rocks into a large, inviting pool – Wigmore’s Waterfall, the hike’s endpoint, is a refreshing finale. Hot, sweaty and covered in mud, I offer my own quiet thanks to the mountain gods as I plunge into the water.

Meals on wheels

I’m starting to feel the previous days’ paddling and hiking efforts when I saddle up for the Storytellers Eco Cycle Tour (storytellers.co.ck). Our guide, Dave, an Aussie who packed in a corporate job to live his island dream in Rarotonga, assures me that we have an easy 14K ahead – flat roads, gentle climbs and frequent breaks. He’s good to his word: Just moments into pedalling, we pull over at a taro plantation (it’s a staple veggie here), and minutes @womensfitnessau

TravelFIT

islands The view from the Needle is worth the sweaty trek to the top

later Dave’s local offsider, Jimmy, gives us an impromptu lesson in bush medicine with the plants growing by the roadside. While most of Rarotonga’s traffic sticks to the 32km main drag around the coast, the Storytellers tour takes the ancient inner road, weaving in and out of farms, forest and secluded laneways. Relaxed and cruisy, we high-five kids on school holidays and stop to taste exotic fruit – tangy, creamy soursop, crunchy green mango and sweet red berries. When the sun begins to sting, Dave leads us to a tiny waterfall beneath a canopy of ferns. I squeal with delight as the gushing water massages my weary shoulders. There’s one last stop before we hand over our bikes: a joyride down a hill lands at a quiet beach fringed with casuarina trees. Jimmy is already there, unwrapping platters of grilled yellowfin tuna, ‘island fries’ (deep fried taro and arrowroot), salads and fresh fruit. If this is how Cook Islanders do fish and chips, I’ll take it.

Water baby

You could easily spend a week exploring Rarotonga alone, but there are 15 islands in this Polynesian paradise and arguably

the prettiest is Aitutaki, an hour flight north. Encased in a neon blue lagoon, Aitutaki looks like all your Insta dreams come to life. It’s also the best water-sports classroom, thanks to its shallow, glassy beaches and trade winds – “and the beautiful views don’t hurt, either!” laughs Quinton, Wet & Wild skipper (wetnwild-aitutaki.com) and my wakeboarding sensei for the day. If you’re unfamiliar with the sport, it goes like this: you strap a board to your feet, grab a long rope attached to a speedboat and (hopefully) ride the water like a boss. Nail it, and you’ll be ready to graduate to kitesurfing – no engine required. Quinton reckons it usually takes a beginner five attempts to stand up on a wakeboard. After six false starts and face-plants I’m ready to tap out, but my teacher insists: “Just one more try”. It’s the clincher – I’m finally standing, shrieking and laughing as we whizz over the waves. I discover it requires excellent core and thigh strength to launch up from a crouch, twist to the side and stay upright as you zoom across the water, but Quinton’s right: the unreal scenery adds a little sprinkle of magic. Wakeboarding in paradise, tick. I think I’m ready for that cocktail now.

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Fly and flop? Not in the Cook Islands. Penny Carroll finds an active playground in paradise THE ESSENTIALS

Because between all that activity, you’ve gotta eat and sleep, too Pacific Resort Rarotonga Plonked on the eastern side of the island on Raro’s prettiest lagoon, this resort offers a range of beach and garden villas. pacificresort.com Aitutaki Beach Villas You’ll feel like an island castaway in these self-contained beach huts. Crack a coconut and watch the sun go down. aitutakibeachvillas.com The Mooring Fish Café When in the Cook Islands, feast on fish. This café serves up the freshest fillets. themooringfishcafe.com Progressive Dinner Tour local homes for a traditional meal with friendly Islanders. bookings@cookislandstours.ck

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TravelFIT

E H T N O move the world! Get out there and explore

Camping with a conscience

If you want to see South America’s top sights in one epic trip – that’s Machu Picchu, the Galápagos Islands, Rio, the Amazon and Iguassu Falls ticked off the list – look no further than the new Chimu Adventures Big 5 Explorer trip. Think 27 days, a bazillion ancient sights, and a sweet Facebook photo album to show it all off. chimuadventures.com

Singapore fling

Want an insider guide to the globe’s secret sights and unusual treasures? (Um, of course you do.) This book is filled with more than 700 entries and will look real pretty sitting on your coffee table. Atlas Obscura: An Explorer’s Guide to the World’s Hidden Wonders by Joshua Foer, Dylan Thuras and Ella Morton (Hardie Grant Books, $69.99)

A holistic wellness escape in unspoilt tropical settings? Yaaas, please! The recently reopened Club Med Bintan Island – just off the south coast of Singapore – has revamped its wellness offerings to include sunrise yoga by the sea, twilight trapeze, a nine-hole forest golf course and healthy, nourishing fare (including made-to-order cold-pressed juices served beachside). Rejuvenation at its awesomest. clubmed.com.au

Add to menu Healthy pasta bar… say what now?! Travel

The best rest It’s time to get pampered in Abu Dhabi in the UAE. Why? ’Cause Abu Dhabi spas have just been voted the world’s best. Experience a whole new realm of luxe at Emirates Palace Spa (24-carat gold facial, anyone?), Anantara Spa at Qasr Al Sarab Desert Resort (in amongst sun-soaked sand dunes) or Iridium Spa at The St Regis Saadiyat Island Resort (hello, traditional hammam!). Find flights at etihad.com/en-au

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What a wonderful world

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to Melbourne and you’ll find your favourite Italian dish, without the kilojoules. Newly opened dining hotspot, Sauced Pasta Bar, is dishing up super-healthy pasta – think zucchini strips, cauliflower rice and veggie pasta – as well as glutenfree options. Get in our belly! sauced pastabar.com

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WORDS SAMERA KAMALEDDINE

Travel big

Eco-adventurers, get excited: The Seek Society has launched earth-conscious camping gear so you can be totally at one with nature. On-trend, high-quality and totes practical, the range includes canvas backpacks, hand-crafted enamel ware and organic cotton apparel for you to splash out on. theseeksociety.com

Travel with G Adventures is so much more than a holiday. We use local services whenever we can, allowing the communities you visit to grow and the people you meet to live healthier, happier lives.

gadventures.com.au | 1300 853 325

Next issue ON SALE 23 JANUARY

MAKE A FITNESS COMEBACK! The tans are fading, the cocktails are drying up… It must be time to get back on the gym wagon (and reacquainted with your presummer motivation)! Enter the perfect workout plan, fresh kit and ace training tricks. Don’t miss it!

PLUS

PHOTOGRAPHY THINKSTOCK

The ultimate recovery guide Workplace confidence, sorted Be a food-prep hero

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RelaxFIT NO-STRESS DESK Sometimes your workday is superproductive and you skip out the door at 5.30pm convinced you have the best colleagues ever. Other times it’s a bundle of stress and you can’t find five minutes to leave your desk for a cuppa. On those days, we reckon you should try these science-approved, desk-friendly stress busters to keep your cortisol levels down and job satisfaction high… 1 SQUEEZE A STRESS BALL Clenching your fist around one of these squishy balls can help release tension, regulate your breathing and divert focus away from the source of your stress. 2 CHECK OUT A LOVED ONE Well, a picture of someone you care about will do. US researchers have found that thinking about a loved one can help reduce pain and boost mental health.

WORDS ALICE HARRINGTON PHOTOGRAPHY GETTY IMAGES

3 PUT ON YOUR HEADPHONES Press play on some chilled out tunes – scientists reckon “Weightless” by British band Marconi Union takes out top honours as the most relaxing song ever.

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The good Embrace the Scandi concept of hygge and your body and mind will thank you for it

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life

RelaxFIT THERE’S A REASON DENMARK KEEPS TOPPING THE UNITED NATION’S LIST OF THE WORLD’S HAPPIEST COUNTRIES – and it’s not because of those delicious apple Danishes. Well, it’s not all because of the apple Danishes. Our Scandinavian friends embrace a concept known as hygge (pronounced ‘hue-gah’, just FYI), which is all about leading a grounded, simpler life and – most importantly – being gentle on yourself. Hygge doesn’t have a literal English translation, but essentially it means “a quality of presence and an experience of togetherness,” explains Louisa Thomsen Brits, author of The Book of Hygge (Ebury Press, $44). “It’s a feeling of being warm, safe, comforted and sheltered.” You don’t need to clear out all your belongings and embrace a minimal, Scandi lifestyle to access hygge, though. “It can be found in asking yourself where you feel most at home, what are the activities that anchor you, with whom you feel at ease and what you do to unwind and create comfort,” says Thomsen Brits. It focuses on cosiness and wellbeing – think a walk on a windswept beach, followed by a cup of tea snuggled on the couch; a relaxed barbecue with friends or al-fresco brekkie in crisp cotton PJs. Simplicity is key – hygge isn’t about spending money or seeking out excitement. It’s about finding stability and contentment in everyday life, shoring up your wellbeing and that of people around you. Want in on this sweet, intentional wellbeing trend? Get into it now so you’re well practised by the time the weather cools.

PINPOINT YOUR COMFORT ANCHORS

Living the hygge life means grounding yourself, so one important aspect is finding the rituals that help you feel settled and stable, even when the rest of life is #hectic. Start by thinking about the routines that give you a sense of wellbeing, no matter how simple they are. “Drinking tea from a favourite mug first thing in the morning is something that can confirm feelings of rootedness,” says Thomsen Brits. Other examples might be watering your plants, having a glass of wine with your partner before dinner, reading your child a bedtime story or taking your dog for a morning walk. Understand the importance of these simple, grounding routines and try to include more of them in everyday life.

BE AUTHENTIC AT WORK

“Danes are innately sceptical of the value of strategic manoeuvring at work,” explains Thomsen Brits. “In Denmark, professional environments often display the qualities many of us would associate with a familial environment – informality, comfortable dress and casual furniture. Communication and collaboration are valued.” You may not be able to change the entire culture of your workplace but there are still ways to practise hygge on the job. Be super organised and work at a steady, comfortable pace – try to avoid getting too busy or flustered. And be yourself at work – don’t feel you need to put on a professional mask.

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BE IN THE MOMENT

“By appealing to your senses and promising security, hygge draws you in, inviting you to relax and connect to yourself and to others,” says Thomsen Brits. “It facilitates a sense of being fully present and opens you up to the pleasures of the occasion.” Avoid distractions to focus on what you’re doing – eat without the TV on and walk without your headphones in so you can appreciate the sounds of nature, and when friends call, give them your full attention, rather than trying to multitask while you’re on the phone. Use all your senses to enjoy the beauty of each moment.

Hygge is:

Baking Candlelight Baths Cashmere socks Quiet meals with friends Breakfast in bed Hot chocolate Watching Netflix with the cat A walk in the park with your BF

Hygge isn’t: Detoxing Multitasking Free-from foods Noisy bars Endurance events Eating on the go Shopping binges Staying up late Rushing

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“Hygge is very much about human connection … In Denmark, most social gatherings are patterned by a cluster of people sharing a single focus”

STAY LIGHTHEARTED

Chats over dinner or drinks with friends can often turn to debates, whether political or more philosophical – but in hygge, this kind of confrontation is a no-no. “Balance between individuals is casually but carefully maintained and hostility, aggression and overt competition are avoided,” says Thomsen Brits. “Maintain the comfortable nature of the gathering and stay focused on mutual enjoyment.” The key to doing this, she says, is listening. Change your priorities so, instead of aiming to get your point across or expressing something you consider important, your goal is to make sure everyone else at the gathering feels heard and involved. Pay full attention to what others are saying, and if anyone seems left out of the conversation, gently draw them in. Be light-hearted, urges Thomsen Brits – see the humour in situations and conversations – and focus on what you value in your friends, not the little things that irritate you.

SLOW DOWN

Hygge is the ultimate go-slow movement. That calls for lingering over a cuppa, taking time to prepare food and having baths, not showers. Yep, we know, it can be super hard to get out of the habit of rushing and trying to cram everything in, but try to discipline yourself into doing some slow, steady activities regularly, even if the rest of your life is crazy busy. Baking and gardening are perfect – set aside some time to bake a healthy banana bread on a Saturday afternoon, or dedicate two hours on the weekend to pottering around a garden. Crafts like knitting, crocheting, cross stitch, painting and pottery all work, too. Over time, getting into the habit will help you gradually take things slower in the rest of your life. Now, say ahhhhh. 144

SPEND TIME WITH FRIENDS

“Hygge is very much about human connection,” says Thomsen Brits. But only in small groups; big parties are not very hygge. “In Denmark, most social gatherings are patterned by a cluster of people sharing a single focus that everyone helps sustain – this might be a small table in a bar with everyone gathered around chatting, for example,” adds Thomsen Brits. But it doesn’t have to be planned – those moments when you bump into an old friend out shopping and end up chatting for 10 minutes are absolutely hygge. You do need to actually see people, though, so get off social media and plan some meet-ups. The perfect hygge social gathering? A glass of wine with friends in a cosy pub, a Sunday morning stroll followed by coffee in a café or roast dinner at your place for a small group all fit the bill.

MAKE YOUR HOME A SANCTUARY

A warm, cosy home is integral to hygge, explains Thomsen Brits. “It should be a refuge from the world, a place to find solace.” And one of the most crucial aspects is lighting, so consider this your license to splurge on a few luxe candles. “Danes even light candles at breakfast,” says Thomsen Brits. Keep the rest of the lighting in your home low – use lamps instead of bright overhead lights and choose dimmer bulbs. Keeping your home clean and clutter-free is important for a calm mind – too much stuff will make you feel stressed and disordered – but that doesn’t mean you have to go full minimalist. Think about ways to declutter your surroundings and make your home comfortable. “Danes focus more on touch, so include things that feel soft,” suggests Thomsen Brits. Bring on that other Scandanavian trend – a little throw rug and cushion shopping at IKEA.

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RelaxFIT

Eating the hygge way

“The love that you put into food changes its nature, and the way it’s served enhances the experience,” says Thomsen Brits. So it’s not just about what you eat – it’s about the thought behind it… REMEMBER THE LITTLE TOUCHES: “Warming plates and bowls before you serve food, and taking time to arrange even a simple meal carefully on a plate can make all the difference,” says Thomsen Brits. ■

LAY THE TABLE: Forget TV dinners and breakfast cereal munched standing by the sink. Always sit at the table, and lay it, even if simply. Put some tea lights in jam jars, spread out an old tablecloth and lay out the cutlery before you sit down. Use the best of what you have – never save expensive crockery for special occasions.

WORDS CHARLOTTE HAIGH MACNEIL PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

■

GO AS FRESH AS POSSIBLE: Whenever you can, choose fresh, seasonal, local ingredients. ■

THINK NOURISHING: Hygge meals are warming and filling. Forget trying to cut out food groups – it’s all about moderation. Breakfast could be porridge topped with cinnamon and berries, lunch could be a hearty soup with crusty bread, while for an evening meal, a roast dinner or slow-cooked casserole would do the trick. ■

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The lastWORD

AND SO THE

ADVENTURE

oad ess.com.au to downl tn sfi en m o w on ’ er Search for ‘wallpap this as the background for your phone or computer. 146

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