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ENDER L B X I A VITAM TH $1495 WOR g NZ residents.

Excludinditions apply, Con age 82 see p

IS YOUR WORKOUT RUINING YOUR SKIN? Sort it on p68

MAY 2016

43 SECRETS TO A

faster, itter, stronger you!

UPGRADE YOUR CHILL TIME (no ‘om’ required)

EAT CLEAN FOR LESS COIN SIMPLE-AS MOVES FOR

HOT LEGS THE AWESOME HACK FOR KILLER CONFIDENCE

CervĂŠlo Athlete: Caroline Steffen, Winner Melbourne Ironman

SIMPLY FASTER P-SERIES Cervélo Triathlon/Time trial bicycles have won more pro races than any other, and they are by far the most popular bicycles at Ironman and time trial events for athletes of all levels. In fact Cervélo has won the Hawaii Ironman bike count for the last 10 years running.

Specifications subject to change without notice. Cervelo and Vroomen-White Design are trademarks owned by Cervelo Cycles Inc. or used under license For more information: cervelo.com

Photo: Korupt Vision

Cervélo P3. Shimano Ultegra Di2. Mavic Cosmic Elite wheelset.

Rotor 3D30 BBright crankset. 3T Aura Bars. $6200 rrp.

May ON THE COVER

CYCLING SPECIAL

72 18 82 140 68 90 70 36 Photography Dave Wheeler Art direction Brooke Lyons Styling Jess Pecoraro Hair and make-up Jaclyn Hnitko/ The Artist Group Model Brooke/Vivien’s Models

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Brooke wears Lorna Jane crop top, $69.99, and vest, $95.99; Tully Lou shorts, $25; Lovisa rings, from $19.99 each.

PEDAL TO THE METAL

Live it

Be it

58 In full swing Why you should

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46 Ready to tumble! Guest PT

62 Straight to the core Tone your tum

Fit diary Grab your wheels and hit up these fun cycling events 18 Quick hits The latest health news and trends at your fingertips 22 When FOMO grows up It feels like everyone else is better at adulting 24 WF challenge Dear diary… Make May the month you start a journal 26 The stuff no one wants to talk about All the things you need to know about your lady parts 30 Fitscopes What the stars have in store for you this month 32 The expert edit Our panel of pros answer your health questions

consider taking up golf (really!)

Lauren Hannaford takes us through her HIIT-meets-gymnastics fusion 50 Fitness secrets to max your workout Tips for a better sweat sesh 52 Shape sessions Sculpt your whole bod with this Pilates workout 56 Gear up All-new fit kit that’ll give your training a serious boost

with this cardio-core work combo

66 Cardio quickie A speedy session guaranteed to get your heart racing

68 Is your workout ageing you? Stop your workout sabotaging your skin

70 Super legs Three ways to perfect pins 72 Hit the road Our cycling special will get you riding further and faster

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CYCLE STRONG

Think it 36 Take a stand Adjust your posture for a serious confidence boost

38 How to make therapy work for you WF psychologist Dr Lissa Johnson’s advice for seeking help 40 What’s your #lifemotto? This reader is inspiring others to get active 41 Month of mantras Mini hits of inspo 4

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 ofshore 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 Ofers, being ofers, competitions or surveys. Reader Ofers may require you to provide personal information to enter or to take part. Personal information collected for Reader Ofers may be disclosed by us to service providers assisting Citrus Media in the conduct of the Reader Ofer and to other organisations providing special prizes or ofers that are part of the Reader Ofer. An opt-out choice is provided with a Reader Ofer. Unless you exercise that opt-out choice, personal information collected for Reader Ofers 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 Oicer either by email at privacyoicer@womensfitness.com.au or mail at PO Box 20154, World Square NSW 2002.

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CALL OF NATURE

114

SMELL OF SUCCESS

96

EAT FOR IMMUNITY

36

POWER POSE

Eat it

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84 Spoonful of goodness Ease off sugar with these yummy recipes

BUILD A GYMNAST BODY

90 Get healthy (on a budget) Don’t let your clean diet break the bank

92 The Nordic way Scandinavian dishes that serve up big benefits

94 Soy good Why adding a little soy to your diet can help your health

96 Winter-proof your plate Eat right to keep the winter sniffles at bay 98 Pack a picnic Make the most of the sunshine with an al-fresco feast 100 Go fish How to perfectly cook your catch of the day

122 Leader of the pack Gym bags you won’t want to stow away in a locker

126 Beauty loot New pretty prods

Travel it 130 Best. Trip. Ever! Active travel

Look it

recs from WF readers

134 Welcome to ski school We take

106 Into the wild Take your wardrobe inspo from the great outdoors 114 Fragrance fit A spritz of scent could help you smash your exercise goals 118 Style rider Turn heads on the bike in these sweet cycling threads 120 Glow with the seasons Winter is coming! Makeover your beauty bag to prep for the cold weather

to the slopes in Falls Creek

137 On the move Inspo for your next trip

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Relax it 140 5 ways to relax that aren’t meditation Find your chill zone 142 Massages from around the world Your passport to relaxation

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Every month

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80 144 145 146

Ed’s letter Trending now on... womensfitness.com.au Get clicking Subscribe Get WF and save!

Track it down Stockist deets Next month Mark it in your diary Fit like Meg School’s out

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

What does wellness mean to you?

Libby Babet personal trainer

Kate Wood chiropractor

bufgirl.com

healthspaceclinics.com.au

Dr Claudia Lee general practitioner

Brad McIntosh physiotherapist

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

Charlotte Dodson yoga instructor

wellbeingbyblake.com

charlottedodson.tv

Yolande Herring kinesiologist

Dr Lissa Johnson psychologist

liveinbalance.net.au

lissajohnson.com.au

EDITOR Samera Kamaleddine DEPUTY EDITOR Penny Carroll

“Self care.”

“Eating , moving and living in a way that feels good.”

“A healthy body and a happy mind.”

ART DIRECTOR Brooke Lyons DEPUTY ART DIRECTOR Natalie Preston CHIEF SUBEDITOR Alice Harrington BEAUTY & FEATURES WRITER Jaymie Hooper FASHION EDITOR Jess Pecoraro DIGITAL EDITOR Rebecca Chambers

“Feeling in tune with my own rhythm and at peace.”

NATIONAL ADVERTISING MANAGER Whitney Speller, 0405 910 008, whitney@womensfitness.com.au BRAND MANAGER Jessica Matheson PRODUCTION MANAGER Ian Scott FINANCIAL CONTROLLER Stuart Harle FINANCE ASSISTANTS Fiona Trickett, Eva English PUBLISHER Steve Maidens DIRECTOR Jim Flynn PUBLISHED BY CITRUS MEDIA EDITORIAL ENQUIRIES mail@womensfitness.com.au SUBSCRIPTION ENQUIRIES magshop@magshop.com.au

Steph Prem Pilates instructor

Flip to page 32 to see our panel of pros answer your Qs

premium-performance.com 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 (AEST) Monday to Friday. Correspondence should be addressed to: Magshop, GPO Box 4967, Sydney NSW 2001. To subscribe, see page 80.

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

“When all aspects of my life are in balance.”

Ed’s letter

Hello!

BEHIND THE (OUTDOOR) SCENES We’ll be shooting WF covers, just like this month’s, throughout the cold season. Here’s to an extra sunny winter!

AUTUMN, I BID YOU A SAD FAREWELL. The big W is on its way. So this is the bit where I’d normally sob uncontrollably, hug the beach really tight and refuse to ever let it go. Because, for the record, winter is my nemesis. Don’t get me started on the cracked lips. And the pants that are far too long for my legs.

Or the whiny Facebook posts kindly narrating a play-by-play of the cold temps (just in case we hadn’t noticed). Ugh! Help! Save my soul (and my chapped lips)!

However, despite my usual harsh feelings for the harsher climate, I’ve decided to treat this winter the way I just spent my summer – by being committed to two goals: 1) keeping up the good feels that summer gave me, and 2) embracing every hour of daylight and sunshine. Winter does, after all, boast its fair share of sunny days. And we pretty much have the greatest outdoors in the world to play in.

So this issue, we’re spinning impending winter on its head. We’re not going to hibernate (well, not every weekend). We’re going to get outside. Maybe we’ll go hiking (check out the hiking-inspired fashion buys on page 106) and round up our foodie friends for lots of picnics (head to ‘Pack a Picnic’ on page 98 for inspo).

We might even pick up new outdoorsy hobbies that transcend the seasons.

Like cycling! Flick to page 72 and you’ll find our special cycling feature – and all of the awesome reasons you should get into two-wheeled fitness. Plus, there’s a real-life read on page 40 that’ll make you want to either join or start your own cycling community. Stories like this from WF readers always get me so #inspired.

But if, like me, you can’t ride a bike (we’re probs a very small percentage of the population), it’s just the right time to get formally introduced to another sport that’s played all year round… Bet you didn’t think I was going to say golf, right?

I am saying golf because, ladies, it’s about more than just sporting a cute outfit and networking with CEOs (although that is a pretty good plus). You can read about my own introduction to golf on page 58 and decide for yourself. Hopefully you’ll agree it’s worth unwrapping yourself from that warm throw blanket for.

PHOTOGRAPHY TRENT VAN DER JAGT

Enjoy the issue – and the start of winter!

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

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Meet our

What’s your best jet-setting advice?

You’re probably one of her half a million Instagram followers already, but in case you’ve missed this face, let us introduce you to the super-sweet and super-downto-earth Melbourne-based model Brooke Hogan

What words do you live by?

What are three things people would be surprised to know about you?

1. I hate coriander with an absolute passion.

2. I’m 180cm. A lot of people are surprised at how tall I am when they meet me.

3. It’s only new, so a lot of people don’t know, but my brother and I have just launched a unisex label called Kenny Parker (kennyparker.com.au).

What does a regular fitness sesh look like for you?

I like to mix it up, so to be honest I am always changing my routine. I make sure I move for a minimum of 30 minutes each day. I have started KX Pilates and I’m absolutely loving it. I do a mixture of

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cardio and light body weight stuf.

I do anything that makes me sweat and gets my heart rate up.

You seem like a summer kinda girl. How do you stay motivated to train and keep fit during winter?

With my job it’s pretty important that I’m staying fit and motivated even throughout winter. The easiest thing for me is to have an inspiration picture on the background of my phone. If you’re like me, you’re constantly looking at your phone so if you have your goal or something you want to achieve as your screensaver, it’s more likely you’ll pay attention and get to the gym!

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@womensfitnessmag

I can’t decide between, ‘Treat others the way you’d like to be treated’ and ‘It’s better to be the one who smiled than the one who didn’t smile back’.

Hot tip for crafting the perfect Instagram shot?

It depends on the type of picture, but get creative, smile, have a witty/funny caption, make sure it’s clear and don’t try too hard!

And finally, do people ever confuse you for the other Brooke Hogan (daug hter of the Hulk)?!

Haha, yes they do! I used to get that a lot when I was growing up. Now I get random comments on my Instagram saying, ‘I love your dad, he’s my hero’ and ‘Your dad’s awesome’. Meanwhile my dad is reading my comments and thinking he’s the king.

Follow Brooke on Insta @brookehogan1

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INTERVIEW SAMERA KAMALEDDINE PHOTOGRAPHY INSTAGRAM/BROOKEHOGAN1

cover model

I would say I get on a plane once a week to once a fortnight. A beauty tip would be remove make-up before flying. I always make sure I have clean skin before I fly and I take moisturiser in my handbag to apply throughout the flight – planes always seem to dry out my skin. Also, take your laptop and a good TV series – it always makes time pass so quickly!

Your say @justagirl1803

@hannahdye_

@imi99_pies

e v o l a t In

en’s Fitness... om W ad re u yo w ho ng ei We love se

OUR FAVE PIC O F T H E M O N T H!

Thanks for sharing your rec ipe inspo with us, @friendinhea lth! You’ve won a pair of Saucony Kin vara 7 sneakers, valued at $180, to keep you running through winter .

@fitlifeofgm

@friendinhealth

@momentsofdi_

@stephmsomerville

@katiesophie87

ag! Plus, follow us sm es tn sfi en om #w d an Tag #WFloves Enjoying the new issue? @womensfitnessmag for healthy inspo and to catch up with the WF team.

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he

Jogging Extension

One base fits all *

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

T TRENDING NOW ON… womensfitness.com.au Ab fab Crunches, you’re on the bench – we’ve got some new moves to sculpt a strong and sexy core.

These dynamic abs exercises work your sixpack from every direction. Yep, laughing is gonna hurt tomorrow…

RECOVERY 101

PEANUT BUTTER + NACHOS = AMAZING! Topped with rainbow veg and satay sauce, this so-wrong-it’sright recipe by Pic’s Peanut Butter gives everyone’s fave Tex-Mex classic a delish Thai twist. Not sure? Try it and see!

5 (more) reasons to meditate Number one? Getting your ‘om’ on makes you smarter! If you’re still struggling with the idea of sitting still for an extended period of time, head online for more meditation motivation.

LIKE US facebook.com/womensfitnessaustralia FOLLOW US @womensfitnessmag LISTEN TO US on Spotify – search for womensfitnessau 12

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WORDS REBECCA CHAMBERS PHOTOGRAPHY PIC’S PEANUT BUTTER; THINKSTOCK

Hands up if you’ve been skipping the cool-down after a long sesh? This yoga flow will give your muscles blissful relief – plus, you’ll score a healthy dose of zen at the same time!

75% OF PEOPLE DIAGNOSED WITH MS ARE WOMEN AND THE AVERAGE AGE OF DIAGNOSIS IS 30

RIDE TO MAKE A DIFFERENCE 6 NOV 2016

REGISTER NOW AT MSGONGRIDE.ORG.AU

YOUR FITNESS ADVENTURE BEGINS NOW. Every state. Every event. Every level.

Start here. GoGoRace.com

CYCLING | TRIATHLON | RUNNING | SWIMMING | ADVENTURE | WELLBEING

Live it Raise the Pace

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Base work You work out five days a week and have a Goop-worthy meal plan, so you’re basically the epitome of #health. Except, maybe not. While most of us have the exercise thing down pat, we’re not so good at taking care of our joints – which can set us up for a lifetime of pain. Yikes. Aussie researchers found that 85 per cent of people are pretty lazy when it comes to joint health, which is probs why we’re all complaining about back, knee and shoulder aches. Start taking care of them now, though, and it’ll help you live a happier life later on. Give your joints a little TLC by: 1 GETTING FISHY Reduce inflammation and relieve pain with joint-loving omega-3 fatty acids. Find them in mackerel and salmon, olive oil and walnuts.

2 TAKING IT EASY Swap those high-impact sports (aka running), for a low-impact workout like Pilates or swimming every once in a while.

3 MOVING AROUND Sit down or stand up a lot for work? Make sure you walk it out every 30 minutes, or at the very least, every hour.

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MAY

th

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The Gibb Challenge, WA Grab your mates and get ready for the ride of a lifetime as you tag-team along the 700km stretch of Gibb River Road. Your thighs might (okay, will definitely) burn, but the red plains of El Questro Wilderness Park will make it worthwhile. thegibbchallenge.com.au

P E N C I L IT I N

Y R A I D FIT els at this Get ready to spin your whe

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year’s best cycling events

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Live it JUN

th

th

4 -5

15th-22nd May Bike Week, Qld Gear up for Queensland’s biggest cycling festival.

From veteran riders to novice cyclists, there’s something for everyone at this weeklong event, but make sure you sign up for the Great Brisbane Bike Ride and conquer Mt Coot-tha. bikeweek.bq.org.au

Goldfields Cyclassic, WA

What’s the best way to celebrate the WA Day long weekend? With a cycle from Kalgoorlie to Leonora!

Pass through eucalyptus woodlands and eerie salt plains, then hit the Leonora Golden Gift Carnival for post-race fun. cyclassic.com.au AUG

10th-11th Sep Amy’s Gran Fondo, Vic

th

st

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The Redback, NT Discover Australia’s spectacular Red Centre on two wheels in The Redback. You’ll have four days to make your mark on the single-track mountain bike trails as you take on each of the six stages. Not up for the full course? Stick with one and make the most of it. rapidascent.com.au

SEP

rd

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Wollombi Wild Ride, NSW Take on the heart-stopping descents of the Wollombi Wild Ride. Shoot for a PB in the 58km or 30km course, or test yourself in the beginnerfriendly 13.5km track. Once you’re done, head to the main stage to enjoy some acoustic beats. wollombiwildride.net

NOV

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WORDS JAYMIE HOOPER

24th Sep-2nd Oct From the Vineyards to the Outback, SA

th MS Sydney to the Gong, NSW

Fancy your cycling sesh with a side of fine wine and delish food? Sign up for this nine-day bike tour through SA’s picturesque Flinders Ranges. You’ll bike your way up mountains, over wheat fields and past vineyards before arriving in Clare Valley. bikesa.asn.au

Up for a challenge? Jump on your bike for a 90km or 58km ride from Sydney to Wollongong. You’ll get one helluva workout and be supporting Aussies with MS – so get fundraising! msgongride.org.au

DEC

Grab your two wheels and saddle up for a 110km, 40km or 14km ride along the iconic Great Ocean Road.

Not only will you score jaw-dropping views of the dramatic coastline and lush Otway Ranges, you’ll also help raise awareness for bike rider safety. amysgranfondo.org.au

3

rd L’Étape Australia, NSW

Always wanted to be part of Le Tour de France? Now you can. Race organisers are bringing Australia’s first Tour de France amateur race Down Under, complete with steep mountain climbs and kJ-blasting sprints. letapeaustralia.com

.au heck out womensfitness.com C e? ng le al ch g bi xt ne ur Ready to sign up for yo to find more fun fitness events near you, plus expert-approved training tips! womensfitness.com.au

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

#1 Skin smarts

Bad hair days we can handle (thanks, top-knot), but bad skin days? Not so simple. For the one in three Aussies afected by eczema, dry spots and redness are a daily drama. Luckily kily, we’ve we ve got your skin-saving plan sorted.

HYDRATE Treat your skin barrier to a daily moisturiser. Try Comvita Medihoney Natural Eczemaa Cream m,, $19.95, comvita.com.au.

SOFTEN UP Towelling down? Don’t rub your skin.

Instead, lightly pat your bod dry with a soft cotton towel.

KEEP CALM A gentle wash like Avène Cleansing g Foam, $29.95, avene.com. au, will clear away impuritiees and lock in moisture.

#3 Better out than in

#2 Say thanks Spoil your fit mama with these sporty Mother’s Day buys

THE TECH LOVER: Fitbit Alta, from $199.95, fitbit.com 18

THE GYM BUNNY: Tomboy sports towel, $39, tomboysport.com.au womensfitness.com.au

THE TRAIL RUNNER: Superdry gym tech hoodie, $109.95, superdry.com.au womensfitnessaustralia

Often find yourself letting out a sigh at the wrong time (er, during a meeting with your boss)? Next time you do it, just let ’em know it’s actually a life-saving reflex.

In a recent study, a team of US scientists discovered sighing is an involuntary function caused by a certain part of the brain. According to the experts, the whole point of a sigh is to inflate tiny sacks in your lungs that sometimes get stuck. If you don’t sigh, they stay closed, and your lungs won’t work as well over time. They also mentioned the average person sighs at least 12 times an hour – which means you can totally get another 10 out before your desk buddy has a right to complain.

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Live it #4 Choc-full of beneits

Good news, chocoholics, your treat of choice might be making you smarter. According to a study published in our new favourite journal, Appetite, people who regularly nosh the sweet stuf experience a boost in brain function. More specifically, they perform better in tasks that involve memory, organisation and abstract reasoning. While flavanols (chemicals found in chocolate) have been linked to a healthier ticker, this is the first time researchers have found they also might help protect you from cognitive decline. Oh, and since the experts don’t exactly know which kind of chocolate is best for your noggin, we’re taking this as a sign to road-test all of them.

(Insert fist pump here.)

#5 Pink ladies Here’s an uncomfortable fact: While almost 59 per cent of Aussie women have thought about their chances of developing breast or ovarian cancer, two in three still don’t know.

Now, while it’s not exactly something you’d want to think about, knowing how much you’re at risk could help save your life – which is why Pink Hope’s added the new ‘Know Your Risk’ tool to their website.

This five-minute questionnaire can identify whether you’ve got a low, moderate or high chance of developing hereditary cancer, which means you can chat to your GP sooner. Check it out at pinkhope.org.au/am-i-at-risk.

#6 Diary date Show your support for the thousands of Aussies living with dementia this month by signing up for the Memory Walk & Jog (memorywalk.com.au). Once you’re registered, ask your pals to sponsor your race and help raise some much-needed coin for Alzheimer’s Australia. Given that one person is diagnosed with this debilitating disease every six minutes, we reckon it’s a cause to get behind!

#7 Oil spill Public service announcement: Frying your vegetables makes them healthier. A study in the Food Chemistry journal found that when veggies are fried or sautéed in extra-virgin olive oil, their stores of phenols (compounds that help prevent cancer, vision loss and diabetes) go up. Scientists say this increase occurs because the veggies absorb the phenols of the olive oil, which does increase their fat content but also ups their antioxidant capacity. The verdict?

Olive oil for president! womensfitness.com.au

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#8 Brain power Lavender, deep breaths and rain playlists might help soothe your anxiety in the moment, but if you’re looking for a more long-term fix, you may want to try brain training. Researchers from the UK have found that when people with trait anxiety, who find it hard to concentrate because of anxious feels, complete tasks that improve their working memory, they’re better able to ignore distractions under stress. As well as keeping their cool in high-pressure situations, the volunteers also had more control over their concentration in general.

While more tests need to be done, experts think improving your working memory can help protect you from emotional vulnerability and developing clinical anxiety. Keen to boost your grey matter? Check out an app like Dual N-Back (free, iTunes & GooglePlay), which uses games similar to those used in the study.

#9 May inspiration READ: Good Better Green by Zita Steyn (Hardie Grant, $29.99) Nutritional chef Zita Steyn is here to get you excited about greens in everything from smoothies to side dishes and mains.

LISTEN: Telluric by Matt Corby ($16.99, iTunes) Sit back and unwind with Matt Corby’s first full-length album.

WATCH: Margo vs Lily: A Nike Original Series What happens when a YouTube fitness star and her lounge pants-loving sister swap lives? A whole lotta laughs, inspirational speeches and cute Nike outfits!

CLICK: Rocking Fit (rockingfit.com) Need to find your fitness mojo? Sign up to Rocking Fit for 12 weeks worth of workouts, guided meditations and health podcasts.

#10 Mirror, mirror Sitting pretty until you can score a spot in front of the mirror to practise your squats? You could be wasting your time. While most people check themselves out mid-squat to perfect their form and distribute their weight evenly, researchers from the US reckon there’s not much proof this works. During a small study, scientists asked a group of volunteers to squat with and without a mirror – and they noticed that, reflection or not, people shifted more of their body weight to their dominant leg every time. They were quick to point out that a mirror may help you correct your form, though, so keep an eye on that booty, girl!

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Live it #11 Go with the season Nope, it’s not just your imagination – your brain really does work slower in winter. After assessing the thinking abilities of a bunch of volunteers throughout the year, Belgian researchers found that their thought processes changed with the seasons. Apparently your brain performs better in tasks that require sustained attention in summer, while autumn is when your working memory really kicks into gear. If you need a pick-me-up and don’t have time to wait around for the hot weather, try sniing some cinnamon. Seriously.

US researchers found the delish spice increases mental awareness, which is the perfect excuse to bag yourself Demeter Cinnamon Toast Cologne Spray, $37, thebeautyclub.com.au.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

#13 Close encounters That group chat might provide you with infinite LOLs and shirtless Ryan Reynolds pics, but nothing beats an old fashioned face-to-face chat – especially when it comes to cheering someone up. Although most women think text messages have the same benefits as actually visiting their mates, US and Canadian researchers have found that catching up IRL can help you cope with stress and improve your mood a helluva lot more. So, the next time your friend gets dumped by that jerk from the cofee shop, round up your pals, grab a copy of The Proposal and head on over.

#12 Update your menu Want to up your protein but sick of the same old recipes? Giive your dinner plate a healthy shake-up with kangaroo meat. As well as protein, it’ll deliver a hefty dose of B vitamins, omega-3, iron and zinc, too. Sold? Give this Macro Meats (macromeats. eats ea ts com) san choy bow recipe a try: You’ll need 1 tbs olive oil 500g lean kangaroo mince 2 garlic cloves, crushed 2 tbs ginger, grated 1 small red chilli, finely chopped cup mushrooms, diced 2 tbs oyster sauce 1 tbs light soy sauce 3 spring onions, sliced 1 cup coriander, roughly chopped cup Thai basil, roughly chopped iceberg lettuce leaves, to serve lime, to serve 1 Heat the oil in a wok and brown the mince. Add garlic, ginger and chilli and stir through for 2-3 minutes.

2 Add the mushrooms, oyster and soy sauce, then stir until fragrant. Add half the spring onions, coriander and basil, toss through and remove from heat.

3 To serve, spoon the mince mixture into lettuce leaves and garnish with remaining herbs and a squeeze of lime.

#14 Hit download If you can’t aford to have a nutritionist on call 24/7, weight-loss apps are the next best thing, right? Maybe not. According to researchers from the University of Sydney, many apps ofer dodgy advice and have inaccurate data, but they admit there are some apps that are worth your time. The pros say you should ensure the data of your chosen program comes from someone credible (a health professional) and includes features that help change behaviour (such as points systems or challenges). It’s also a bright idea to crosscheck their info with a reliable source like the Australian Dietary Guidelines. Check out these expert-approved apps:

1 Noom Coach: Weight Loss (free, iTunes & Google Play) womensfitness.com.au

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2 Calorie Counter Pro

by MyNetDiary ($5.99, iTunes & Google Play)

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3 ControlMyWeight

by Calorie King ($8.99, iTunes) 21

When O M O F grows up

We thought we’d be over our fear of missing out by now, but we just can’t shake that feeling that everyone else is kicking more grown-up goals than us. Enter, adulting FOMO

22

Live it SERIOUSLY, YOU DON’T NEED TO READ THIS STORY. We know it looks awesome – and everyone else has probably already read and tweeted about it – but you won’t miss much. Really.

Ask anyone, they’ll know about FOMO – according to STA Travel statistics, 70 per cent of Aussies say they’ve sufered from the fear of missing out – and now it’s even in the Macquarie Dictionary: “A stressful state of mind induced by the fear of missing out on something.”

The latest incarnation is triggered by seeing our social feeds full of other people smashing major milestones, like getting promotions, buying properties and partnering-up. Meanwhile, you forgot to bring your lunch to work and just killed another pot plant, bringing on the dull pangs of adulting FOMO.

Life goals FOMO

WORDS REBECCA HOOTON PHOTOGRAPHY GETTY IMAGES

Your mate posts photos from the health retreat she just launched in Bali and, as you sit at your oice desk, you die a little bit inside. Many of us are grappling with a serious sense of dissatisfaction with our careers, with recent figures from Seek showing 68 per cent of Australians want to change industries entirely.

It’s not surprising, as any level of discontent within our own lives is intensified by seeing others in a similar life stage doing fabulous things in the same area, says psychologist Danya Braunstein from Connected Media Psychology. Like, how did your high-school boyfriend already get married and have a baby? Who, you have to admit, is kinda cute. Side-eye.

“We all have something called a ‘cultural life script’, which informs our unconscious expectations around life milestones like jobs and getting married,” explains Braunstein. “We have a tendency to look towards people who are similar to us – similar age, similar background – and expect we’ll do the same things as them, at the same time. It’s when we see them doing things we haven’t yet that it can be quite distressing because it makes you start to question whether you’re on track.”

are way better.) What she means is, all emotions, even the not-so-nice ones, are essential ingredients for growth. “[It’s] often a clue that there’s something latent in you that needs to be expressed.

Let it guide you to where you need to take some more action in your life,” she says.

Kinda bummed that you’re still struggling to pay rent while your friend just bought her third investment property?

“Let that fuel you ahead. The fact that they did it means that it can be done and that you can do it, too,” tips Forleo.

It’s really only when you get content with going at your own pace, in your own lane – and stop trying to run a race with other people – that you can diminish feelings of adulting FOMO. “We’re always looking ahead and thinking, how can I get to this next stage, get to this next step – and that can be exhausting,” explains Braunstein. “Focus your attention on what you do have that you’re grateful for. Ask, ‘Am I content? Do I really need anything to change?’ Maybe not.”

Otherwise you’ll be chasing other people’s goals forever. You’ll FOMO yourself to, er, death. Instead, praise the people you follow for their achievements, and realise that they’re probably of a rare, over-achieving breed who sacrificed many weekends to get to where they are. Like that friend who had her first book published at the age of 25… and it’s now sold around the world in 25 languages. Yeah, just smile and write ‘felicitazioni’ on her Facebook.

It’s Italian for ‘congrats’, mate.

The social dilemma So many parties, so little time!

If that old, familiar FOMO just won’t quit, here’s how to deal Oh look, your friend just posted a pic from the after-work drinks you skipped. Meanwhile, you’re at home eating cheese on toast, feeling like the most boring person on the planet.

Dammit, FOMO. Psychologist Jacqui Manning says constantly seeing everyone else’s shiny social lives can lead to the frantic feeling that you need to be at everything.

“You feel like, ‘Oh I’m going to miss out’,” she explains. It can make you feel like a dull human if you stay at home. But turning down invites – and having no regrets when you see the Snapchats later – is essential for your mental and physical health.

“Saying no to things gives you more time to breathe, sleep and recharge,” says Manning. What your Insta page lacks in photos of espresso martinis, you’ll make up for in feeling present.

“You can focus on the things you are going to. You can be more in the moment, rather than rushing from thing to thing,” says Manning. Mmm, yes, back to that cheese on toast.

Keep it real

Get perspective on someone else’s #bestdayever When you feel the FOMO over posts like…

Your FOMO level is…

But what they didn’t put on Facebook…

Found out I’m going to be a published author! #nextjkrowling

What social life? Meet my friends: Word doc and Chinese takeaway.

Heading overseas for a four-month travelling adventure! #passportready

Boyfriend cheated, now can’t bear to be in the same country. #heartbroken

Got the keys to my new city unit! #homeowner

Spent every weekend for the last six months looking at overpriced units. #killme

Marrying the love of my life this weekend! #heputaringonit

Weddings are expensive.

See ya, Stylerunner purchases. #sahbroke

Go your own way “[Author and internet marketing guru] Seth Godin calls the internet ‘the envy amplifier’, and boy is he right,” says life coach Marie Forleo. Her advice? “Taste the rainbow.” No, she doesn’t mean drown your sorrows in a bucket of Skittles. (We don’t condone that at all. Peanut M&M’s

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FOMO level:

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Good for you.

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Okay, slightly jel.

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Stop. Just stop.

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challenge

Show us where you’re putting pen to paper by tagging #WFChallenge on Instagram!

Make May the month you…

Start journalling

For five to 10 minutes, write in a stream of consciousness. That means letting your thoughts flow out of your pen without giving thought to structure, punctuation or suppression.

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Make your journal a vessel for cultivating gratitude by writing down three things you’re thankful for each day. It can even be small things like a sunny

■

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afternoon or a delicious morning cofee.

Write down questions, worries or concerns. Take a few deep breaths and picture your worries floating away from you. Let them exist on the page but not within you.

■

intentions for the upcoming month, and on the Full Moon note what you are ready to let go of and what is no longer serving you.

Try journalling with the moon phases. At the New Moon write about your

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Create lists. List making is a great way to organise thoughts and think on your feet. Try listing things you’ve done that you previously thought you could never do, the people you most admire, or your favourite books, songs or quotes.

■

Write an entry about what you would do if you knew you couldn’t fail.

■

Recall a happy memory in your journal. Explain it in detail and pay attention to the way it makes you feel.

■ ■

Begin a page with “Dear Past Me…” or “Dear Future Me…” and write a letter to your past or future self.

■

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WORDS REBECCA CHAMBERS PHOTOGRAPHY GETTY IMAGES

IF YOU THOUGHT KEEPING A DIARY WAS A HOBBY RESERVED FOR PRETEENS and female protagonists in ’90s movies, think again. Rediscovering your journal and connecting mind to pen is a great way to conquer stress and sort through problems. “Journalling is a way of processing our lives and our thoughts and feelings,” explains WF kinesiologist Yolande Herring. “Its benefits are many and widespread, from reducing stress and assisting problem solving to increasing creativity, positivity and self-confidence.”

You don’t have to start each entry with a cheesy ‘Dear Diary’ – in fact, your journal doesn’t need much structure at all. “You can write about anything and everything! Thoughts, feelings, emotions, reactions, gratitude, goals, dreams, intentions… Don’t get caught up on how to journal or thinking that there is a right or wrong way to do it. It doesn’t need to be grammatically correct or even make sense!” says Herring. “Allow it to be an exploration of getting to know yourself better, so write whatever comes to you at that time.” Remember, your journal is just for you, not anybody else.

“The time of day you journal might depend on what you are journalling about,” Herring adds. “You might find journalling in the evening a great time to process the day. If you’re gratitude journalling, then before bed is a good time as it will set you up to go into your sleep state in a space of thankfulness and positivity.

However, if you’re writing about goals and intentions, then you might prefer to start your day that way.”

Your mission, if you choose to accept it, is to start your own journal this month. You only need to spare five minutes to put pen to paper each day and we can almost guarantee you’ll feel lighter, less stressed and less cluttered once May is through.

Here are some ideas to get your journal habit started…

We’re bringing up all the cringey health topics so you don’t have to

THE STUFF

no one WANTS TO TALK ABOUT

IF YOU’RE ONE OF the lucky humans on this planet in possession of a vagina, there are a few topics that probably make you squirm, cross your legs and blush like a 13-year-old at her first school dance.

Yep, talking about the graphic details of your cycle, gearing up for a pap smear or dealing with a UTI is totes awk, but blocking your ears and humming a happy tune when icky subjects arise is no way to deal. Knowledge is power, ladies, so get informed on the gross health stuf we all encounter (no cringing necessary).

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Live it

WORK THE FLOOR

Burning questions

You guys, there’s a whole group of muscles that you’re forgetting to work – the ones in your pelvic floor. These tiny muscles hidden between your tailbone and pubic bone are responsible for supporting your bladder, bowel and uterus, and having strong ones is linked to fewer incontinence problems, better sex, a stronger core, less back pain and good posture.

Pregnancy and childbirth is often blamed for pelvic-floor weakness, but it can be a problem for sporty girls, too. You might think fit women will naturally have a strong pelvic floor, but research reports otherwise. Data in Physical Medicine and Rehabilitation, for instance, shows that women who do jumping sports (think basketball, running or trampolining) tend to have weaker pelvic-floor muscles than non-athletic types. And lunges, squats, planks and high-impact moves can all cause incontinence if the pelvic floor isn’t strong enough to deal with the force involved. Being overweight, heavy lifting and frequent straining on the toilet can also have a damaging efect.

The answer? Regular pelvic-floor workouts to strengthen those important but overlooked muscles. The easiest way to get used to the sensation of activating your pelvic floor is by stopping the stream of urine when emptying your bladder – it’ll help you identify the muscles you need to work. Then try yoga expert Rain Maher’s favourite moves to boost pelvic-floor strength, or check out the exercises at pelvicfloorfirst.org.au.

Ever had a UTI? You’d know about it if so – the symptoms include a burning, stinging sensation when you wee, feeling like you need to go frequently and urgently (even if you just went), pelvic pain and blood in the urine. It’s also really common – one in two women will experience a UTI in their lifetimes. The good news? It’s easily and quickly treated. Here’s what you need to know…

#1 MOUNTAIN POSE Do it: While standing in a queue to keep your pelvic floor engaged.

How: Stand with your feet closer than hip-width. Feel all four corners of your feet rooting down as you lift your arches and engage your legs.

Bring your pelvis into neutral alignment (reach your tailbone toward the back of your knees and keep the connection of your thigh muscles to your pelvis neither too hard nor too soft). This will begin to engage your pelvic floor. Bring the back of your belly button toward your spine and up toward your heart – you should still be able to breathe comfortably in this position. Lift your heart and broaden your chest, allowing your shoulder blades to melt into your back. Hold for several breaths.

#2 BRIDGE POSE Do it: First thing in the morning, when you wake up, to strengthen the abdominals and relax tight pelvic-floor muscles.

How: Start lying on your back with your knees bent and feet on the floor – make sure your heels are close to your buttocks, hip-width apart.

Draw your tailbone toward the backs of your knees, peel your spine of the floor and bring your heart toward your chin as you push down through your feet and backs of your upper arms. Your hands can either be used to support your sacrum or linked on the ground. Hold this pose for several deep breaths before lowering slowly to the floor, or rise up slowly on an inhalation and lower slowly on an exhalation for several cycles.

#3 GODDESS POSE Do it: As part of your pre-workout warm-up to open your hips and begin working your pelvic floor.

How: Stand up straight with your feet wide, heels in and toes pointed out. Bend your knees and keep them over your ankles. Lower down, bringing your knees as close to a right angle as is comfortable, engaging your pelvic floor and maintaining a neutral pelvis (tailbone drawing down towards the floor). You can either stay in this position for several deep breaths or pulse up and down with the breath, moving slowly. If it’s within your practice, move into garland pose: lower your bottom down to the ground to come into a squat and press your elbows gently into the insides of your knees, bringing your palms together at your heart. Place the soles of your feet flat on the ground. Engage your pelvic floor by drawing the back of your belly button in toward your spine and up toward your heart. Hold this pose for several slow, deep breaths.

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What causes a UTI? A urinary tract infection is caused by micro bacteria (usually from the anus) travelling up the urethra into the bladder, where it doesn’t belong.

Sexually active women are most vulnerable – because the female urethra is only 4cm long, bacteria doesn’t have far to go to cause trouble.

Can I catch one from using public toilets?

Nope, it’s an urban myth. But you should always take care when wiping (front to back only) to avoid infecting yourself.

I’ve got that familiar burning sensation… what now?

“You should see your doctor if you have any signs of a UTI,” says Sydney GP Jane Hunt (holdsworthhouse.com.au). “If the kidneys are involved, there can also be fever, lower back pain, nausea and vomiting.” Kidney infections can be pretty serious, so you need to get on top of it ASAP. “Your doctor will assess whether your symptoms are consistent with a UTI or something else, and will test your wee, prescribe antibiotics and provide something to ease the symptoms,” Dr Hunt adds. Drinking lots of water will help flush the bladder and prevent the infection reaching your kidneys. “Add Ural sachets (from your local pharmacy) to your drinking water three to four times a day to quickly stop the stinging – it neutralises the acid urine,” suggests WF’s resident GP, Dr Claudia Lee.

Isn’t cranberry juice meant to be good?

If you’ve heard that you should load up on cranberry juice when a UTI hits, here’s why: cranberry contains a substance that can stop bacteria sticking to the urinary tract lining. The research into cranberry isn’t conclusive, but an unsweetened juice or supplement may be worth a try.

How do I prevent it?

There are a few steps you can take to avoid getting stung by a repeat UTI. “Make it a practice to pass urine after sex before falling asleep to clear away any bacterial build-up that could potentially cause infection,” says Dr Lee. You should also avoid using spermicides for contraception, Dr Hunt adds, and try to drink more fluids. If you’ve experienced several UTIs, chat to your doctor about ongoing treatment.

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Feeling a little blocked up?

WF naturopath Belinda Kirkpatrick has a menu to get you, ah, moving…

Chia seeds are full of essential fatty acids, antioxidants and protein.

They’re also a super-rich source of fibre. The best thing about chia for your bowels is that chia seeds absorb up to 12 times their own weight in water. So here you have the perfect mix of fibre that gently bulks its way through your digestive system. I suggest soaking 1-2 tablespoons of chia seeds in diluted prune juice for 15 minutes and drinking before bed for the ‘perfect poop’!

Psyllium husk soaks up water in your gut, which makes your stools soft and bulky. Try teaspoon in the morning to begin and then increase slowly, if needed.

Kiwi fruit Eating two a day has been shown to increase the number of bowel movements in adults with constipation – simply throw them into a smoothie or enjoy as a snack.

Bone broth is nutrient-dense and reduces inflammation in the digestive system.

Homemade bone broth is full of gut-healing glutamine and collagen while also helping to support probiotic growth. Try at least one cup daily for best results.

Fermented foods such as sauerkraut, kefir, kimchi and miso increase good bacteria in your gut while also healing and protecting the lining of the digestive system, removing waste from the bowels and restoring regular digestive function. Include these yummy foods daily!

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3 tests you need to have

THEY’RE AWKWARD AND SOMETIMES UNCOMFY, BUT STAYING ON TOP OF THESE TESTS COULD SAVE YOUR LIFE

#1

STI screening

Why? “Sexual health is a natural and important part of people’s lives and deserves attention,” says Dr Lee. Plus, many STIs don’t come with symptoms, so regular testing helps ensure early detection, preventing long-term damage to your fertility or health.

How often? Straight away if you notice any new urinary, genital or abdominal symptoms, especially after a new sexual partner; yearly to check for chlamydia as this infection often has no symptoms, can afect fertility, and is easily treated. Discuss your risk factors with your GP. The lowdown: “A standard STI screen comprises taking a blood sample for hepatitis B and C, syphilis and HIV, and a urine test for chlamydia and gonorrhoea, with appropriate explanation and consent,” explains Dr Lee. “An abnormal test is followed up for explanation, available treatments and for ‘contact tracing’ in some cases to test and treat partners who may have been infected.” Bacterial STIs such as chlamydia and gonorrhoea are treated with antibiotics; others such as genital warts or herpes can be managed to decrease symptoms.

How to deal: There’s no need to be shy about asking for an STI check or talking to your doc about weird stuf going on downstairs. “Don’t feel that anything is too embarrassing,” says Dr Lee. “GPs are trained to provide advice without judgement, and are there to help.”

#2

Pap smear

Why? This simple test is essential in reducing your risk of cervical cancer.

It looks for abnormalities in the cells of the cervix associated with the human papillomavirus (HPV), which is sexually transmitted and, ah, pretty much everywhere. “At any given point in time, approximately 20 per cent of the population has a current HPV infection,” says gynaecologist Dr Anthony Richards (holdsworthhouse.com.au).

“It’s generally short-lived and the immune system clears the virus within six to nine months.

For women who don’t clear the infection, the virus afects the cells of the cervix and can cause changes that represent pre-cancer.”

How often? Book your pap smear in every two years if you’re over 20. “There’s little that can be done to look out for it, besides regular pap smears,” says Dr Richards. Signs of HPV include abnormal bleeding, discharge and pelvic pain – see your doc if you experience any of these.

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The lowdown: The only way to get a good look at those cervix cells is to go in and collect ’em, but thankfully, it’s a pretty quick and easy process. To do the test, the doctor will insert a speculum (a plastic instrument that holds the walls of your vagina apart) so they can take a sample. “A brush sweeps the surface cells on the outside and inside of the cervix and these are examined in the laboratory,” explains Dr Richards. “Changes in these cells give an indication that there is pre-cancer or cancer.

Depending on the severity of the result, the woman may be referred to see a gynaecologist to have a further test, called a colposcopy.”

How to deal: If an invasive test like a pap smear causes you anxiety, you’re not alone.

The key to coping is to go to a GP you know and trust, who has a calm and gentle approach, Dr Richards tips. If you don’t have a regular doc, ask your friends for recommendations or ask the practice staf who they feel would be the most comfortable. “You can also use relaxation techniques such as deep breathing to manage the anxiety,” says Dr Richards. Try booking a longer appointment so you can also chat about contraception, STI screening and other concerns.

#3

Breast check

Why? One in eight women will develop breast cancer. According to Cancer Australia, more than half of breast cancers are diagnosed after investigation of a breast change found by the woman or her doc, so it’s important to get familiar with your boobs.

How often? It’s recommended that women of all ages are aware of how their breasts normally look and feel – but Dr Richards reckons at least once a month for your own self-examination, and once a year for a clinical check is a good start.

The lowdown: Keep an eye out for any changes, like a new lump, nipple discharge or a rash or crusting of the nipple, swelling, unusual pain or change of breast or nipple size or shape. If your GP is doing the check, they’ll ask you to remove your upper half of clothing while they take a look. “Using their fingertips, the practitioner examines the breast tissue, including the nipple and the glands in the armpit,” Dr Richards says.

How to deal: Don’t panic if you or your doc finds something unusual. “Lumps that appear soft, smooth, round and movable are likely to be either benign tumours or cysts,” Dr Richards says. “A lump that is hard and oddly-shaped and feels firmly attached within the breast is more likely to be cancer, but further tests are needed.” The most important thing? If you find something weird, get it checked.

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WORDS PENNY CARROLL ADDITIONAL WORDS SARAH IVORY; LOUISE PYNE PHOTOGRAPHY THINKSTOCK

5 FOODS TO EAT FOR A BETTER POOP

Live it

Update your health kit Trust us: you need these buys in your cabinet FIGHT A COLD SORE Feel that familiar tingle on your lip? Dry it out with Fixalip Cold Sore Lotion ($16.95, fixalip.com), an efective alcohol and ether combo that heals cold sores, fast. Get onto it early and you may avoid the sore altogether.

STOP THE ITCH Thrush causes vaginal itchiness, inammation and a cottage-cheese-like discharge. Sort it with Canesoral Duo ($21.99, pharmacies), a capsule that treats the infection internally plus a cream to ease the itch.

SOOTHE A UTI A UTI can really burn, so to ease the sting while your antibiotics get to work, add Ural Efervescent Powder sachets ($10.99, priceline.com.au) to your water. It neutralises acid urine to give you quick relief.

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Fitscopes Wondering how your May will shape up? Lucy Moon reveals all

HAP P Y BIRTHDAY!

21 MARCH – 20 APRIL

If you’ve always been the kind of girl who prioritises a steady income and saving for a rainy day (or those pretty new Nikes you’ve been eyeing), this month could see you tempted to ditch that sensible approach in favour of trekking the Andes or dedicating your life to saving elephants.

Sleep on it… till the end of May.

Scorpio 24 OCTOBER – 22 NOVEMBER

Feeling jittery every time your phone beeps? There’s loads of celestial energy building up around your relationships now.

If you’re not sure what to say, try something active like SUP for two, so you can ride out the weird vibes together without resorting to burying your phone in the freezer. If a dynamic needs to shift, go with it.

Gemini

Sagittarius

22 MAY – 22 JUNE

23 NOVEMBER – 22 DECEMBER

How are things tracking in the love department? If you answered ‘slowly’, blame Mars, which is travelling retrograde through your house of relationships. Things come to a head late month, and after that you can expect life to get a lot lovelier. You’ll need to push yourself extra hard to get to your workouts – keep up the momentum!

Been training for that half marathon, only to develop an injury? Your fitness goals could detour or stall this month, thanks to Mercury’s retrograde through your wellness zone. Remember that learning to regroup and forge on is a skill, too. Meanwhile, Venus in your relationships zone sets the scene for some rom-com-worthy moments.

Cancer

Capricorn

22 JUNE – 23 JULY

23 DECEMBER – 20 JANUARY

Mars is taking a backwards trip through your fitness zone, suggesting either a) your workout routine has slowed to a halt (yep, blame the autumn chill!) or b) you’re keen to swap those tried-and-tested spin classes for something new, like, er, watching sports on TV. Don’t panic, your fitness mojo returns in full force late in the month.

Taurus 21 APRIL – 21 MAY

Get ready, Cappie. The tail end of May sees the stars sprinkle lovely vibes all over your fitness zone – motivation peaks, and with Venus in the mix, it’s time to either bring your beau along for the ride or finally give in to that hot PT’s flirty ways (yes, some happily-everafters do start in a gym!).

Dreaming of sending your boss an ‘I’m outta here’ email? Don’t make any hasty moves just yet, as Mercury retrograde in your career zone could have your mind in a funk.

Embrace lunchtime gym sessions to clear your head, and focus on what you do love about your nine-to-five – for single Leos, this could include a crush-worthy colleague.

There’s potential for awesomeness this month, birthday girl, but don’t go into overthinking mode if your love life stalls temporarily (take yourself on a craftily distracting run, if necessary) – you may just need to tweak or rethink something, before everything falls into place.

With the sun, a New Moon and love planet Venus checking in to your corner of the zodiac, expect things to go from good to freaking amazing.

Virgo

Libra

24 AUGUST – 23 SEPTEMBER

24 SEPTEMBER – 23 OCTOBER

20 FEBRUARY – 20 MARCH

Looking for a new flatmate, planning renovations or hunting for a whole new place to call home? You could run into speed bumps now, but remember this may be a blessing – by not rushing in, you’re giving your dream scenario time to manifest.

Travel is also on the cards, and it could involve a side serve of romance.

Having trouble communicating with someone? If you’re saying ‘x’ and they’re hearing ‘y’, it could be best to quit the go-nowhere text rallies and call time on this conversation for now. The channels clear at the end of May. A weekend getaway or fitness adventure beyond your usual ’hood could prove eventful.

If your career has been on fire lately, things could feel ‘blah’ now. Progress slows temporarily, while a project or colleague drives you cray, and you may consider switching your focus – or even closing one particular door for good.

Try swapping your evening workouts for AM sessions to clear your head.

Leo 24 JULY – 23 AUGUST

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Aquarius 21 JANUARY – 19 FEBRUARY

Triple-check any plans to do with your home or family this month – cheeky Mercury is set to wreak potential mayhem, so prep yourself for confusion and put any big decisions on hold. Don’t skip your workouts now – a tempting somebody could arrive on the scene, so it won’t hurt to be looking positively smokin’.

Pisces

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PHOTOGRAPHY THINKSTOCK

Aries

t r e p x e e h T WHAT’S THE BEST WAY TO COME OFF A CAFFEINE ADDICTION? Slow and steady is the best way to go when it comes to cutting back on the amount of cafeine you’re drinking.

Cafeine is a drug and going cold turkey can often lead to withdrawal symptoms like fatigue, headaches and feeling foggy.

If you’re looking to cut back on your cafeine intake, start

REID,

CAITLIN by removing DIETITIA N one drink at a time, preferably from the back end of the day, until you no longer need it.

Substitute your cafeine fix with a cafeine-free beverage like a sparkling water or herbal tea and make sure you always have these options on hand.

HOW TO PUSH THROUGH A TOUGH WORKOUT BREAK IT DOWN: Sometimes the thought of what’s still to come can be overwhelming (“I’ve still got 20 minutes to go?!”). So, break it down into bite-sized pieces. One exercise at a time or five reps at a time.

BL AKE WORRA LLTHOMPSON , PT AND WELLNESS COACH

REMINISCE: When you think you can’t go on or bust out any more reps, think about the last time you had those thoughts – but did it anyway.

SEE THE END: I remember the one thing that got me through a 24-hour endurance race – visualising the end and how good it was going to feel when I crossed the finish line.

DISTRACT YOURSELF: Whether it’s with your favourite music or letting your mind drift of, if you’re doing a long event these things can help, as long as they don’t slow you down.

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WHICH IS WORSE: being too hot or too cold at bedtime?

We all know there are multiple variables that determine our sleep temperatures, including the weather, the number of DR CL AUDIA LEE, bed covers, the GENERA L humidity, the time TITIONER AC PR of our menstrual cycle (yes, women are 0.5 degrees higher after ovulation, and often hotter after menopause), and lastly that other variable – the temperature of bed partners.

However, modern sleep studies have actually linked a significant drop in body temperature (up to one degree) with falling asleep, and with staying asleep.

This is also instinctive if you look at the natural day’s cycle – the air temperature drops as the sun sets, darkness points our bodies towards sleep (along with a natural lowering of the body’s busy hormones adrenaline and cortisol), and all the body’s systems slow down.

So, in modern times, how does this information help us?

This means that if you want to get to sleep faster, and want to stay asleep, then avoid raising your temperature just before bed with things like a really hot shower, a strenuous evening gym session, or the electric blanket or air conditioning too high. It would also point to not wearing too many warm layers and heavy covers, where you will find yourself waking to kick them of.

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edit

You were thinking it, our pros have answered it

BR AD MCINTOSH, PHYSIOTHER APIST

3 WAYS TO…

WHAT DOES ‘BEING TRUE TO YOURSELF’ ACTUALLY MEAN? This is a very good question, loaded with complexity, as the very notion of a ‘true’ self is elusive. Our self is always changing; we are diferent selves in diferent situations, DR LISSA JOHNSON, and those selves can often conflict. Our PSYCHOLOGIST loving-parent/partner-self, for example, might crave plenty of time and energy for our kids or spouse.

Our career-woman-self, on the other hand, would like to prioritise work. To which self should be we true?

When making these calls, only your own values and ideals can guide you. You might decide that time with your loved ones means more to you than the next promotion at work.

Or perhaps pressure to be the perfect homemaker has been holding you back in your career, stifling your potential and wellbeing, and ultimately afecting those you love.

There will be a little, honest voice inside you that knows.

Make room for it, and listen to what it’s telling you.

COMPILED BY SAMERA KAMALEDDINE

Are protein supplements safe while trying to conceive and/or pregnant?

Protein supplements can be a great way to get an extra hit of protein while pregnant, especially if you’re vegetarian or not feeling like eating much meat.

It is best, however, to try to get most of your protein from food sources to ensure that you’re also getting a wide variety of nutrients and minerals found in high-protein foods such as iron, zinc and calcium. Regularly eating a variety

of meat, chicken, eggs, fish, nuts and BELINDA seeds is advised.

KIRKPATRICK, If you need a NATUROPATH protein supplement, be sure to look for one with minimal extra ingredients such as fat blasters, sugars or preservatives. The ingredient list in a good brand should only contain whey protein, vanilla bean or cacao and stevia.

ckle your issue... ta to y b g in d an st Our experts are Email your query to mail@womensfitness.com.au womensfitness.com.au

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protect your joints in CrossFit It’s controversial, but there’s a lot of concern over injury rates in CrossFit. There’s no definitive data to make the case that CrossFit is any more dangerous than other forms of exercise, however, year on year, there are more people participating in CrossFit – and that means more injuries.

The problem with CrossFit is simple – there is very little control over who is giving you advice. And like all exercise forms that grow in popularity quickly (250 ailiate gyms in 2007 to more than 10,000 today), there are trainers who know what they’re doing and there are those who don’t.

So, the issue is not with the exercise itself, but with how it’s applied. Here’s what you can do to look after yourself:

#1

The single most important way to protect your joints and practise CrossFit safely is to find a top-quality gym and an experienced trainer. It’s like getting financial advice – you need to find an expert you can trust.

Don’t be afraid to talk to your trainer if you’re finding the exercises too hard.

Many of the movements are complex and need to be taught properly and progressed appropriately to avoid injury.

If you start to hurt, don’t just bang on and take a ‘no pain, no gain’ approach. If your trainer is smart and well-trained, they’ll point you in the direction of a good physio to assess the injury and get on top of it before it becomes a major issue.

#2

#3

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Think it

Train Your Brain

The little things

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Want to master your backhand by this weekend’s doubles match? Change up your routine. Scientists from Johns Hopkins Medicine have found that while repeating the same thing over and over might help you learn a new skill eventually, it’s more productive to slightly modify your practice session.

Making tiny tweaks, such as changing the weight of your tennis racquet, for example, can help your brain remember new skills way faster. Don’t go mixing things up too much, though, as experts say it won’t have the same memory-boosting efect.

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Harvard researcher and TED talk star Amy Cuddy has an awesome hack for boosting your confidence and presence, and it’s all in the way you move

Take a

STAND 36

Think it HAVE YOU SEEN AMY CUDDY’S TED TALK ON POWER POSING? We’re going to take a wild guess that you’re one of the 31 million people who’ve tuned into the inspiring vid, but if you somehow missed it, tear yourself away from this page for 20 minutes and google it right now.

Back with us? Great, so now you know that standing like Wonder Woman can give you a shot of courage when you need it most, but if you’re wondering how to tap into the confidence-boosting benefits of posture more often, Cuddy’s new book Presence: Bringing your Boldest Self to your Biggest Challenges can help.

Cuddy’s research shows that holding your body in expansive, open postures can help you better cope with stress, take more chances and build your self-confidence by changing your brain chemistry. “Ultimately, expanding your body brings you to the present and improves your performance,” she explains. “How you carry your body shapes how you carry out your life.”

But, if you think the only take-away from Cuddy’s research is that standing like a superhero a few minutes before an interview can help you score your dream job, think again. Here, Cuddy explains how you can use posture to unleash your inner winner from the moment you wake to lights out. “There are countless ways for us to expand our bodies,” she says. “What matters to me is that you find the techniques that suit you. If you don’t, you’re squandering a precious opportunity.” Want to know more? Start with Cuddy’s three-part posture guide for everyday presence.

COMPILED BY PENNY CARROLL PHOTOGRAPHY GETTY IMAGES

PREP YOURSELF When should we power pose? We don’t all face the same kinds of challenges or feel intimidated by the same experiences. That’s why it’s important to notice the situations (and people) that trigger powerless body language – so that you know when to apply preparatory power posing. Use the big poses [such as standing with your hands on your hips, or raised overhead in victory] to speak to yourself before walking into a big challenge. By taking up as much space as you comfortably can in the moments preceding the challenge, you’re telling yourself that you’re powerful – that you’ve got this – which emancipates you to bring your boldest, most authentic self to the challenge. You’re optimising your brain to be 100 per cent present when you walk in. Think of it as a pre-event warm-up.

■ In some ways, every day is a challenge.

Prepare by power posing first thing in the morning. Get out of bed and practise a couple of your favourite poses.

■ In your home, oice, and other personal spaces, you’re not constrained by cultural norms or stereotypes. In other words, you can look as dominant as you’d like. Take advantage of that: pose big in those spaces.

■ When you can find it, make the most of privacy in public spaces – pose in an elevator, a bathroom stall, a stairwell.

■ Don’t sit in waiting rooms, hunched over your phone. Stand or walk around instead.

■ If you can’t strike a pose physically, do it mentally: imagine yourself in the most powerful, expansive pose you can think of.

Be a superhero in your own thought bubble.

■ If you’re about to face a challenging situation and you have no option but to sit, wrap your arms around the back of your chair and clasp your hands together. This forces you to open your shoulders and chest.

OWN THE MOMENT As important as it is to adopt bold power poses before challenging situations, it’s just as important to maintain less bold but still strong, upright, and open postures during

into powerless poses when you speak, try using props that will force you to stretch out. If you’re standing, rest your hand on a table or the back of a chair. If you’re sitting, lean forward and put your hands on a table.

■ Adopt open gestures: they’re both strong and warm. For example, when our arms are outstretched with palms up, it’s welcoming and signals trust.

■ Don’t just take up physical space, take up temporal space. This advice holds across all the contexts in which you speak, whether it’s during a presentation, pitch, interview, diicult conversation, or response to critical feedback at work. When we feel insecure, we rush, fearful that we’re taking too much time, and we seem eager to escape.

STAY MINDFUL It’s important to avoid falling into the powerless poses we often mindlessly inhabit. How to do this?

■ Set posture reminders for yourself: Program your phone to remind you to check your posture every hour (but don’t

“Expanding your body improves your performance … How you carry your body shapes how you carry out your life” challenging situations. Power posing is great when you’re preparing by yourself for a challenging encounter, but it’s not so great in the middle of a meeting. Adopting high-power poses in actual interactions is very likely to backfire – by violating norms, causing others to shrink and so on. It’s also not easy to maintain a pose while working at your computer all day. Fortunately there are some subtle things you can do when making like a silverback won’t cut it: ■ While you’re presenting or interacting, sit up or stand up straight. Keep your shoulders back and your chest open.

■ Breathe slowly and deeply – remember how much proper breathing can centre us. (This is hard to do with slouched shoulders and a collapsed chest.)

■ Keep your chin up and level, but don’t raise it so far up that you’re looking down your nose at people.

■ When you’re stationary, keep your feet grounded (no ankle-wrapping). You should feel solid, not as if you’d lose your balance if someone pushed or bumped into you.

■ When you can, move around. Movement is more engaging for the audience. But it’s also more energising for the speaker. It allows you to inhabit more of the room.

■ Use props. If your body tends to collapse

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‘iHunch’ over it) or place Post-it notes on doors, around your oice and house, and above your computer screen.

■ Hang pictures of people and things that make you happy high on your walls to entice you to stretch and look up.

■ Combine power posing with daily routines. For example, stand with one hand on your hip while you brush your teeth.

■ Take breaks to walk around throughout the day. In fact, consider having ‘walking meetings’, which not only help to improve your mood, they also lead to better communication, worker engagement and creative problem solving.

■ Seize the social opportunities you have to stretch out, such as going to the gym, running, taking a yoga class and dancing.

Don’t waste opportunities to expand!

Learn about the power of posture in Presence: Bringing Your Boldest Self to Your Biggest Challenges by Amy Cuddy (Hachette Australia, $29.99).

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Think it

How to make

therapy WORK FOR YOU

Work on the relationship

Nervous about what happens on the couch? WF psychologist Dr Lissa Johnson breaks it down WHAT GOES ON INSIDE A PSYCHOLOGIST’S OFFICE? How serious do your problems need to be before you seek help? Does therapy even work?

And how do you go about choosing a psychologist in the first place?

If you’ve ever considered psychological therapy, these questions have probably crossed your mind. Seeing a psychologist can be daunting, and making your first appointment can feel like a leap of faith into the unknown. Here’s what you need to know about the experience.

There’s no shame Part of you may worry that there will be stigma and shame on the other side of the psychologist’s door. Does seeing a therapist mean that you are abnormal in some way, or psychiatrically unwell, or a failure even?

The truth is that just as your physical health needs tending to, so does your psychological health. Depression, for instance, is considered the psychological common cold. And life can deliver some very real psychological blows.

Like any other health professional, a psychologist’s role is simply to help you to recover from these things and develop healthy patterns going forward. Seeking assistance in this area doesn’t make you crazy. It makes you human.

respond diferently to diferent approaches, and therapy works best when therapists and clients alike believe in, and work hard at, whatever approach they take, so choose a therapist who you can place your faith in.

Whether you will click with a particular therapist is a personal thing – there’s no formula for getting it right. Your willingness to trust your psychologist is key, so select someone based on whatever inspires your confidence, whether that’s recommendation, area of expertise or feel of website. Then give your therapist every chance. If it’s not working, talk to your therapist about it before trying someone new.

Your problems are valid You may think that therapy is for other people. “Psychologists have better things to do than listen to me,” you tell yourself.

“I should be able to cope with this on my own.” As a result, many people wait until they are at breaking point to seek help.

While talking to friends or loved ones is often enough, sometimes a little professional help can go a long way. In general, the earlier you intervene with hard-to-shake, self-defeating patterns, the more responsive they are to change. So therapy makes absolute sense when you are well enough to get the most out of it.

Take your pick Having decided to take the therapeutic plunge, what then? There are so many psychologists and therapies to choose from: cognitive behavioural therapy, dialectical behaviour therapy, mindfulness, acceptance and commitment therapy, psychodynamic therapy, solution-focused therapy, emotion-focused therapy, to name a few. Which one is for you?

All established psychological therapies have demonstrated efectiveness, and no one type of therapy is superior. People

One of the most central components of good therapy is a constructive therapy relationship. This requires a therapist who listens to you, cares about you, works hard to understand you, and strives to make your experience relevant and helpful to you.

For your part, do your best to help your therapist understand you, let them know what you’re looking for from therapy, and talk about what is and isn’t working for you.

Most people are surprised to learn that one of the most powerful ingredients of successful therapy is what psychologists call ‘rupture repair’. This is when things get rocky between you and your therapist, you talk about it, and the two of you work through the problem together.

Expect to grow Depending on your therapist’s approach, therapy can involve a variety of elements, including: a space in which to reflect and understand yourself; a source of support; psychological knowledge that’s relevant to you; strategies for change; structured skills practice; unstructured exploration; trial and error; and healing, recovery and growth.

The more you put into your therapy the more you’ll get out of it. Like physical change, psychological change requires patience, persistence and practice. So work on things between sessions, be honest with your therapist, and be honest with yourself.

If you do, you stand to deepen your relationship with yourself and others, your insight into the human condition, and your ability to become your own therapist.

. To find a therapist, .au m co n. so hn jo sa lis it vis n, Dr Johnso Need help? For more from click on psychology.org.au/findapsychologist or ask your GP for a recommendation.

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W HA T ’ S YO U R # LI F E M O T TO ?

Live each day

like it’s your last I’VE MET A LOT OF PEOPLE, mentored a lot of people, and been inspired by a lot of people battling something personal and trying to turn negatives into positives. Being in the fitness industry – I teach group exercise classes and I’m a group fitness manager for two clubs in Sydney – you have to be strong and guide people.

You are a full-time mentor and it can feel as though breaking down is not an option.

Two years ago, I had to endure the pain of watching my mother deal with cancer.

The last six months I had left with her were really hard; having to be positive and supportive. As the end was drawing near, it made me realise that life can just snap you up – take everything away.

It made me change the way I thought about things and the way I listened to people, and I started hearing my clients diferently. I was noticing the excuses as to why they didn’t or couldn’t find the time to do any exercise. I’m talking about a simple walk with the dog or swim at the beach. People were just not bothered! It became apparent that some people needed a helping hand.

I’ve been competing in mountain and road cycling events for six years (I ride in Maximum Adventure races and I ride for charities), so I decided to initiate a social cycling group in my local area to give people a chance to get back on a bike, meet people and enjoy life.

I have around 20 riders; a mixture of men and women of

all ages – there are ex-Ironmen, people who are training for triathlons, novice riders and those who compete, like me.

We meet up during the week and on weekends for rides, which can be anywhere from 20 to 130km. We do these together and support each other along the way. For lots of the riders, it’s about bringing something they loved to do years ago back to reality.

There are other cycling clubs out there, but mainly for riders who are competitive – and, for some people, this can be a turn-of. The aim with my group is to be able to train together to ride in an event this year. It’s not about winning, but getting through it. Too many people assume that being in a race means getting a trophy

and being able to brag to their mates. For us, it’s about the challenge – a way of learning to deal with moments of hardship.

We’ve started training for a 70km ride, and our prep consists of cycling and cross-training sessions. It’s challenging, trying to get in as many sessions as possible, because we all work.

But I’ve learnt to stay positive and to help guide my team so that they think positively.

Finishing the race is all they need to try to achieve.

When my team has completed the event, it will bring me so much happiness to know that I’ve made an impact on their lives on that day. The smiles and the story that they’ll all be bursting to tell their family and friends will be priceless.

and her cycling group’s le iel an D w llo fo o, sp in e lif For more positive journey at teamcarnage.com.au or on Instagram @the_fitnessguru 40

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AS TOLD TO SAMERA KAMALEDDINE PHOTOGRAPHY GETTY IMAGES

Cyclist Danielle Halvorsen turned a personal challenge into a way of bringing others together

Think it

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

1

2

Enjoy the ride 6

You are stronger than you know 7

This is the beginning of anything you want 11

12

16

21

TODAY, YOU ARE PERFECT

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14

Find your bliss

I AM FEARLESS

28

CREATE A LIFE THAT FEELS GOOD ON THE INSIDE

Push yourself because no one else is going to do it for you

Go get ’em, tiger 25

EVEN MIRACLES TAKE A LITTLE TIME 29

Make it count

A GOAL IS A DREAM WITH A DEADLINE 20

24

Worrying is like walking around with an umbrella waiting for rain

YOU DON’T FIND HAPPINESS, YOU CREATE IT

15

19

23

See the beauty in stars aligning 10

The more things you do, the more you can do

Follow your heart but take your brain with you!

27 Keep your head up and your heart open

YOU ARE THE SKY. EVERYTHING ELSE IS JUST THE WEATHER

Adventure is out there

18

FIND YOUR SPARK, NO MATTER HOW SMALL IT IS

5

9

Manners matter.

Good looks are a bonus.

Humour is a must

22 RUN HARDER THAN YOUR MASCARA

BELIEVE IN THE MAGIC OF KINDNESS

13

17 Life doesn’t have to be perfect to be wonderful

4

8

BEING DIFFERENT MEANS YOU’RE BRAVE ENOUGH TO BE YOURSELF

BIG THINGS HAPPEN ONE DAY AT A TIME

COMPILED BY PENNY CARROLL

3

PROGRESS NOT PERFECTION 30

PUT YOUR POSITIVE PANTS ON

YOU’VE GOT A NEW STORY TO WRITE

31 The world is full of nice people.

If you can’t find one, be one

#WFloves to show us all the ag ht as H ! nd ou ar ve lo e Share th diferent ways you’ve gotten creative with these little messages.

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41

ON JUMP THE...

D BOAR

ODY B F U B R A M! G O R P

THE DATE TO KNOW: Start anytime or join the

Want to get next-level healthy, fit and confident? WF has teamed up with resident PT Libby Babet and her BUF Girls to bring you their foundation BUF Body program WHAT DO I GET? The quickest, healthiest and most fun fitness and nutrition program around!

Designed just for girls to get you lean, strong and fit, this six-week step-by-step online program delivers quick and easy daily content Monday to Saturday.

You’ll get workouts, food and fitness tips, recipes and goal-setting tricks served up, too. Start anytime, or join the next group round on 23 May.

THE BEST BIT? You don’t have to do it all on your own – the BUF Girls are right there on the journey. You’ll have support from trainers at your fingertips, thanks to a private Facebook community that’s packed with girl power!

SIGN UP NOW! Head to bufgirl.com/body to sign up for only $24.50 per week for six weeks. Use the Team WF unique code to get exclusive access to the program with a 10% discount.

Need help signing up? Email us at mail@womensfitness.com.au

Your unique code:

JOIN THE TEAM! Bree, 21, shares what she loved about the BUF Body program

Describe the BUF Body program in three words… Motivational, fun, achievable.

What was the best part of the journey?

I loved the small, digestible pieces of information provided daily that really get you thinking about your body and what works best for you.

Also, I can’t forget how amazing the Facebook group is and all the inspiring girls who were along on the journey with me! The program also teaches you to embrace being more active, and now I’m going on more outdoor adventures.

And the most challenging part? The first week is definitely the hardest because, although you’ve decided to stick to a program, it’s hard to break some habits – like sneaking into the Tim Tam jar at work for that 3pm sugar fix!

Any fave recipes? EVERYTHING! All the meals are super simple to prep for the week. I love good food and found that every recipe was jam-packed with flavour yet so healthy. Such a win-win!

How did you motivate yourself to stick with it? I committed to the program by changing my mindset and realising that the only way to change my habits was to stick to something new. I think knowing that other girls are on the journey with you really motivates you to wake up and get going on those days when you’re feeling less motivated.

next group intake on 23 May – quick, don’t miss out!

Be it Sculpt Yourself

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Home stretch The old static stretch (like touching your toes) has scored a bit of a bad rap in recent years, thanks to the recommended switch to dynamic stretches (where you move rather than stand still). The theory that static stretching could hurt your exercise performance has been squashed, however, by a new study from Canadian researchers. It turns out, slow, controlled stretching isn’t that bad. After analysing practically every report on stretching from the past 15 years, experts found that when static stretches are included in a solid warm-up, they can decrease your risk of muscle injury. Confused?

Here’s the deal: According to the pros, while static stretches might not be as efective as dynamic ones, they don’t pose any harm – in fact, when combined in your warm-up, the two types can actually complement each other.

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Flip your workouts with this fun gymnasticsinspired interval training sesh from fitness pro Lauren Hannaford

! e l b m tu 46

Be it REMEMBER WHEN YOU WERE A KID and running, jumping and somersaulting were a part of your routine? Those days are so not behind you. In fact, former elite gymnast (and current IsoWhey Sports athlete) Lauren Hannaford is on a mission to get you back in the bendy habit with her training method FHIT. Lauren developed the FHIT method (which stands for functional handstand and interval training) when she joined the cast of The Wiggles and needed a do-anywhere routine to keep her fitness up while touring.

“I merged gymnastics skills and exercises into a cardio-based workout so that I was able to keep up my cardio fitness, strength and body awareness – it kept my flexibility up, too!” she explains.

The result? A full-body workout that gets you seriously fit, whatever your location – no equipment required. “Whether you want to get in a great sweat session, create long, lean muscles or improve overall fitness, FHIT training will achieve that for you – and it can be done any time,” Lauren says.

You can also expect a rock-hard core and super-powered strength, thanks to the gymnastics element of these moves. “All gymnastics exercises are focused around using your core, which helps develop those impressive abs gymnasts have,” says Lauren. “And if you can lift and throw your own body weight around, you’re going to be the fittest and strongest you can be for everyday functionality and fitness.”

Plus, this workout will help you develop a cool new skill: handstands.

“Not only does FHIT build strength through your core, which you use for a solid handstand, it teaches you body awareness, so you understand and feel exactly what your body is doing,” Lauren explains. “When you have that awareness and your strength, you will be able to hit your handstand every time.”

Sounds like fun to us!

HOW TO DO IT: Complete all the reps and sets for each exercise before moving onto the next, until you’ve completed all seven moves.

Add this to your routine three times a week for awesome results (and to build your handstand skills!).

ay T his is a g reat w full to prog re ss into a ur handstand! Keep yo oid arms st raig ht to av ad bumping your he

1

BUNNY JUMPS

GREAT FOR: REAR UPPER ARMS, SHOULDERS, BACK ■ Looking at a spot between your hands, Technique ■ Crouch down to place your hands flat kick your legs up and aim to hit your bottom with your heels. If you’re feeling on the ground with your fingers pointing confident, try to get your hips right up forward and your arms straight.

■ Tuck your feet into a tight squat and so they are in line with your shoulders.

■ Do 3 sets of 10 bunny jumps. keep your knees together.

Conc entrate on using your core to pull your knee to your elbow

2

FROG RUNS

GREAT FOR: ARMS, CORE, SIDES OF STOMACH, LEGS ■ Raise one knee out to the side and Technique ■ Start in high plank position on your bring it to your elbow. Return your foot to the floor and repeat on the hands and gaze at the floor between your other side. Continue fluidly. thumbs to keep your neck neutral.

■ Tuck your bottom under and give it ■ Do 3 sets of 20 runs (one knee a squeeze to activate your core. counts as one run).

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MIX UP YOUR PLANK

If your form is slipping , plac e one foot on the g round and simply hold the dish shape

ge, try To give your core a challen the front , on Lauren’s fave plank variati a high ld ho support salute. While you ad in ehe for r you to plank, bring one hand still. dy bo r you g pin a salute motion, kee and und gro the to d Return your han for 20 repeat, alternating hands sets ee thr to up Do s. salute to feel the burn!

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

Mak e sure your front knee doesn’t go beyond your toe s

4

DISH FLUTTERS

GREAT FOR: CORE, LEGS, BOTTOM take the pressure of your lower back.

Technique ■ Start lying on your back, hands by ■ Keeping your legs straight, lift your your sides. Lift your shoulders of the feet of the ground and squeeze your ground and round them forward. Tuck front thighs as you flutter kick your your bottom under and squeeze it to feet. Continue for 20 seconds.

5

TUNNEL PUSH-UPS

GREAT FOR: SHOULDERS, REAR UPPER ARMS, LEGS, CORE, BACK Technique keep your weight pressed over your toes.

■ As you press down into your hands ■ Start in a high plank and walk your feet towards your hands until your body is in for a push-up, make sure your elbows a triangle shape, with both legs straight. are pointing out to the sides and your ■ Rise onto your toes to tilt your body shoulders stay over your hands.

■ Push back to the start position and forward, shoulders over your wrists.

■ Turn your hands slightly inwards and repeat. Do 3 sets of 15 push-ups.

Keep your lower bac k on the floor when you come bac k into your dish

3

LUNGE HOPS

GREAT FOR: BOTTOM, LEGS Technique ■ Step into a lunge with both feet facing forward and your chest up. Tuck your bottom under and give it a squeeze.

■ Press down through your front heel then jump up, driving your back knee and opposite arm up.

■ Land softly back in the lunge.

Do 3 sets of 15 on each leg.

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6

V-SNAPS

GREAT FOR: CORE, LEGS, BOTTOM Technique so they meet at the highest point for ■ Start in a dish shape with your feet and you to touch your toes with your fingers.

■ Alternatively, keep one leg bent with shoulders slightly raised and your bottom tucked under so you don’t have a gap your foot resting on the floor for support, under your lower back. Keep your ankles then snap up with one straight leg.

■ Do 3 sets of 10 V-snaps, swapping together and both legs straight.

■ Quickly ‘snap’ your feet and chest up legs halfway through the set. womensfitnessaustralia

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Be it HANDS UP…

Who wants to master the handstand?

Lauren explains why turning your workout on its head is a great idea THE BENEFITS: “As well as the physical

benefits, there are loads of psychological benefits from learning and performing a handstand. Not only do you feel great because you’re developing a new skill, but turning yourself upside down increases blood flow to the brain, which has an energising and calming efect. Handstands can reduce the production of the stress hormone cortisol, which helps make you feel happier.”

PUT IT INTO PRACTICE: “Set aside 15 minutes after a workout to practise handstand drills, such as bunny hops. Try doing your handstands against a wall for support. If you can do a great handstand, you’ll be able to do handstand walking, handstand pirouettes and progress into other skills like doing a forward roll into a tuck and up to a handstand.”

naford or visit an zh lo @ m ra ag st In Follow Lauren on her website at laurenhannaford.com.au

WORDS PENNY CARROLL PHOTOGRAPHY TRENT VAN DER JAGT

Think abou t bringing your che st over your kne es to stand up

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CANDLESTICK TUCK JUMPS

GREAT FOR: CORE, LEGS, BOTTOM to create a ‘candlestick’ shape. As you Technique ■ Start standing tall with your feet roll, think about pushing your hips and toes up so you don’t fold in half. Keep hip-width apart and arms extended your toes slightly in front of your hips. in front of you for balance.

■ Squat down low and sit gently on the ■ Squeeze your bottom and front thighs ground behind you, rolling onto your and keep your core engaged at the top back and raising your legs over your head of the candlestick. Keep your arms

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straight back by your ears for support.

Reverse the movement to stand up straight and immediately jump, tucking your knees into your chest.

■ Land softly with bent knees and drop straight down into another candlestick.

■ Do 3 sets of 8 reps.

■

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FITNESS S T E R C E S t u o k r o w r u ax yo Boost every sweat sesh with these too-easy tweaks

to m

PROTEIN #1 EAT FOR… A CARDIO BOOST You don’t need us to tell you that protein is a fit girl’s best friend.

From boosting your metabolism to maintaining muscle mass and improving strength, this magic macronutrient is key. But there’s another reason you should look at the amount of protein on your plate. According to a new UK study, complementing your fitness routine with protein could make a big diference to your heart health.

The research found that essential amino acids in protein help to lower blood pressure and arterial stifness, and have similar efects to getting more exercise or stopping smoking. Both animal and plant-based protein is efective, but your best protein bet could come via your post-workout shake.

“Whey protein is often seen as the optimum source of protein due to its amino acid profile,” says sports nutritionist Simon Jurkiw. “It’s high in branched chain amino acids (BCAAs) and glutamine – both of which support recovery. Plus, whey protein is very easily digested, promoting rapid recovery.”

Get your hearty dose with a smoothie: blend a scoop of whey protein with a banana and milk, and drink up after your sesh.

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#2 PACK YOUR

MEALS WITH GARLIC TO… GO HARDER If you’re looking for a more efective workout, go big on the garlic. Along with its antibacterial and heart-boosting properties, garlic could turbocharge your performance.

According to research published in the Journal of the International Society of Sports Nutrition, chowing down on these potent cloves can help to boost aerobic fitness by improving VO2 max – that’s the amount of oxygen your lungs can use while you’re exercising at maximum threshold. A better VO2 max means you can smash that HIIT workout harder for longer.

COFFEE FOR… MORE POWER #3 DRINK Want to give your workout a boost? Buddy up to your barista. Downing a cofee prior to exercising could have multiple workout benefits. A study in The International Journal of Sport Nutrition and Exercise Metabolism found it can reduce muscle pain during endurance exercise and improve short, high-intensity performance.

“Cofee helps to reduce our perception of efort. This means we can train harder as we believe we’re not exerting ourselves as much as we actually are,” explains Jurkiw.

Cafeine could also help to reduce inflammation – just keep in mind that more isn’t more with this workout enhancer. Studies suggest that moderate cafeine intake (3-6mg per kilo of body weight – a standard espresso shot is around 200mg) is all you need, and if you’re hoping for a boost before an event, steering clear of the café up to a week beforehand will optimise the espresso’s efect on the big day.

Not a cofee fiend? “Switch to a more natural source of cafeine. Matcha green tea has 137 times more antioxidants than green tea,” says PT Harry Jameson.

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Be it #4 TRY BUTEYKO

BREATHING FOR… AN EDGE

Buteyko what now? Okay, stick with us: if you’re looking for a competitive edge, you might have heard of altitude training and its ability to improve your blood’s oxygen-carrying capacity. Well, Patrick McKeown, author of The Oxygen Advantage (Piatkus, $32.99), says Buteyko breathing exercises (a scientific method that focuses on the quantity of air you breathe) simulate high-altitude training.

Here’s one of McKeown’s quick ways to improve your breathing: Take a small silent breath in and out through your nose.

Hold your breath for two to five seconds.

After each breath hold, breathe normally for 10 seconds. “Continue this exercise for at least 15 minutes,” advises McKeown.

ON BLACKCURRANTS #5 SNACK TO… GO FASTER Scientists have found a fresh way to help you shave a few seconds of your time and it’s a sweet one: nibble on blackcurrants. UK researchers have discovered that blackcurrant extract can increase physical performance, especially when it comes to interval and distance sprinting. It’s thought that the unique composition of the fruit helps to reduce the fatigue brought on by high-intensity exercise.

Blackcurrants are also high in antioxidants such as vitamin C, which help to combat the negative efects of free radicals. “Free radicals are a natural by-product of exercise,” Jurkiw explains. “They attack the body at a cellular level. Antioxidants, like those found in berries, help to reduce the efects of free radicals, improving recovery in the working muscles to create a healthy environment in the body.”

#6 SLEEP TO… STAY MOTIVATED

WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES

Can’t drag your body out of bed for a workout? You may need to hit the pillow for longer. A British study found that even one bad night’s sleep can negatively afect mood, learning memory and motor coordination – all factors in workout motivation.

“Without rest, our bodies can’t repair the damage caused by exercise,” says Jurkiw. “Sleep helps to reduce cortisol and regulate testosterone and growth hormone levels.”

To ensure you get seven to eight hours’ sleepy time each night, aim to stick to a slumber routine, and make your bedroom a soothing place. womensfitness.com.au

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Shape

SESSIONS Score a hot bod with a Pilates workout that sculpts from the inside out

APPLES, PEARS, HOURGLASSES… WHO NEEDS ’EM? This powerful Pilates session is designed to enhance every body, whatever your shape. Consider it an inside job: Pilates is great at all-over sculpting and toning as it focuses on the stabilising muscles deep in the body. The flow-on efect of all those controlled movements?

Better posture, great muscle tone, a big boost in strength and loads of flexibility.

Now that’s something everyone can enjoy.

Keep your leg s still if this is too difficult

HOW TO DO IT: Find yourself a mat and hit the floor. Complete all the reps and sets of each exercise before moving on to the next, aiming to stick to the order the moves are shown in here.

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Be it

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GLUTE BRIDGE

GREAT FOR: CORE, BOTTOM, HIPS, LOWER BACK and knees. Press down through both feet.

Technique ■ Inhale as you squeeze your glutes for ■ Lie on your back, with your knees bent.

Place your feet flat on the floor, hip-width 3 seconds and then exhale as you lower apart, with your arms at your side. your hips slowly back down to the mat.

■ Exhale as you lift your hips of the floor ■ Do 15-20 reps, then rest pulling your until your ribcage is in line with your hips knees to your chest. Repeat once more.

E xtend one leg in the air to increase the challeng e

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SIDE REACH

GREAT FOR: BOTTOM, CORE, SHOULDERS, SIDES Technique hip away from the mat, extending your ■ Sit on the floor with your knees bent top leg as your top arm reaches overhead.

Aim to lift your side up toward the ceiling. and legs tucked behind you to the right, ■ Inhale to return to the start position. supporting your weight with your left ■ Do 6-8 reps on each side and rest, hand and keeping your arm straight.

■ Inhale to prepare. Exhale as you lift your then repeat the set.

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Want more? Don’t let your hips touch the floor between reps

CRISS-CROSS

GREAT FOR: CORE, SIDES Technique ■ Lying on your back, interlace your hands behind your head. Lift your knees of the ground, bent at 90 degrees.

■ Inhale as you twist your ribcage to the left and extend your right leg.

■ Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise.

■ Do 3 sets of 6 twists, alternating sides with each inhale.

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4

TOE TAPS

GREAT FOR: STOMACH, CORE, HIPS ■ Inhale, then exhale as you hinge at your Technique ■ Start lying on your back with legs lifted hip, lowering your left leg. Inhale to return your leg to the start position and swap sides. and knees bent above your hips, shins ■ Alternate legs, doing 10-12 reps on each parallel to the floor and arms relaxed at your sides, palms down. Keep your lower side, then bring your feet to the floor to abs engaged and your back flat. rest. Repeat for 2 sets.

Keep your hips and shoulders square when in the star t position

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SIDE-PLANK TWIST

GREAT FOR: SIDES, CORE, SHOULDERS ■ Engaging your core for stability, inhale Technique ■ Starting in a side-plank position, with and twist your chest upward. Exhale and rotate your chest toward the floor. one hand directly under your shoulder, ■ Do 5-8 reps per side and rest before place your top hand behind your head, with your elbow pointing straight up. repeating on the other side.

SIDE-LYING LEG TAP

GREAT FOR: BOTTOM, CORE, SIDES, LEGS Technique your body to tap the floor then move ■ In a side plank, place your top hand the foot backward over your bottom leg and tap the floor behind you. on your top hip to help stabilise you.

■ Do 12-15 reps each side then rest.

Pull in your abs and lift up your waist.

■ Dip your top big toe down in front of Repeat the set.

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If this is too toug h, only lower the leg halfway

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Breathe naturally and try to k eep your hips and upper body still

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Be it

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PLANK DOUBLE-PULSE

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

GREAT FOR: CORE, THIGHS, BOTTOM, SHOULDERS Technique ■ Start in plank position, with your hands under your shoulders and your body in a straight line.

■ Inhale to prepare and as you exhale, draw your left heel toward your bottom, bending at the knee.

Pulse twice, squeezing your bottom, before setting your foot back down without letting your hips drop.

■ Do 8-10 reps on each leg, then rest. Repeat the set.

WORDS AMANDA KHOUV PHOTOGRAPHY JENNI LESKINEN; GETTY IMAGES

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SWIMMING

GREAT FOR: BOTTOM, BACK, THIGHS, CORE Squeeze your thighs and lift Technique ■ Lie on your stomach with your arms, legs, chest and head.

■ Inhale and exhale as normally your forehead down and arms extended out in front. Extend as possible as you alternate your legs with your toes pointed. lifting your opposite arm and ■ Focus on pressing your pelvis leg without touching the mat.

Count down from 10 to 1, then down while drawing your belly relax onto the mat to rest. button away from the mat.

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TRIED & TESTED Deputy art director Natalie Preston takes on this top-to-toe toner Ah, Pilates – so great for the muscles yet so… ouch! This full-body workout definitely had me sweating up a storm.

Fave move: The criss-cross and toe taps really got my abs burning – I enjoy when you can already feel the moves working their magic.

Have I got a sixpack yet?

Toughest part: All the plank variations, but especially the side-plank twist. I don’t have the strongest core and often struggle to keep my balance during moves like this. I also found the swimming tough, as I tend to overcompensate for my weak core by arching my back, leaving me with a

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sore lower bacck.

I tried alternating my arms and legs, which helped minimise the impact on my back – but this means doing double the reps!

Final verdict: I found that the exercises became increasingly diicult as I made my way through the workout, so I was relieved that I only had to do one round of each. The moves have a nice overall flow and I found it easy to move from one position to the next. I recommend this workout for anyone looking to strengthen their core and tone their tum.

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Be it

Gear up New sporting buys to try

TUNE IN What’s an outdoor boot camp without beats? Enter: this portable Bluetooth speaker.

With six hours’ battery life, wireless connectivity and distortion-free sound, it’s got your sweat sesh covered.

Philips BT50L wireless portable speaker, $37.95, harveynorman.com.au

Pedal power

Give your cycling kit a mid-year makeover with some clever new tech JBL Grip 200 earphones, $59.95, jbhifi.com.au

Keep the girls strapped in while you show that box jump who’s boss.

Made from breathable fabric with wireless cups, this high-impact sports bra will ensure you stay comfy while minimising bounce.

Bras N Things Sprinter sports bra, $59.99, brasnthings.com

Like your yoga mats eco-friendly, biodegradable and germ resistant?

You’re in luck. Made from 100 per cent natural cork and tree rubber, this mat is free of synthetic nasties and actually improves your grip if you sweat. Sold!

Cork Leaf cork yoga mat, $125, corkleaf.com.au

Nathan quick-draw bottle, $39.95, theiconic. com.au

Base work

Easy rider

Thanks to their nifty responsive foam cushioning, these award-winning kicks will make your next long-distance run the comfiest yet. Saucony Triumph ISO 2 shoes, $250, saucony.com.au

2XU compression cycle shorts, $200, 2xu.com.au

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EARTH HOUR

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Yeah, summer might be over, but that doesn’t mean you can’t take advantage of this epic round towel and use it as a picnic blanket or exercise mat, right? Plus, pineapples. Beach Bella pineapple round towel, $84.95, beach bella.com.au

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WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

Double duty

wear the activity tracker with wrist-based heart rate.

g n i sw WF’s Samera Kamaleddine puts her golf game to the test

Be it GOING INTO MY FIRST EVER GOLF LESSON, my perception of the sport was this: how fun is putt putt (especially that time I got a hole in one)?!

And also, golf looks really boring on TV. So given my latter observation, why have I volunteered myself for this? Because more and more women are getting into the swing of the game… and these lady putters are not only scoring fresh fitness inspo, but rock-solid cores and super-toned limbs to boot. Sign me up!

My coach is Dean Kinney, high performance manager with Golf NSW, and I preface our lesson by being very clear about my sporting capabilities: I have none. “People with a sporting background definitely have an advantage when it comes to golf,” explains Kinney, but he reassures me I’ll be A-okay.

“I’ve taught people who have never played sport in their life and they’ve picked it up quite quickly. Just like any sport, a base level of fitness is helpful.”

Tick! A base level of fitness is something I have, but there’s more fit goodness to come if I choose to putt on the regular. “The advantage of golf over other sports is the social and networking element, but the fitness gains are definitely part of the appeal,” says Kinney. “A normal golf course is around 7km just to play the holes, then you’ve got walking between the holes, up and down the hills, and back and forth on the green. If you had a pedometer on there, you’d be walking at least 10,000 steps. Where else can you be in an environment like this, walking up to 15km if you wanted to?”

While I might be guilty of thinking golf screams monotony, Kinney is quick to point out that the game changes every day. “You’re playing on diferent courses; the weather conditions change. You never have the same two shots twice, so it’s always interesting,” he says, adding that the challenge is part of the reason golf becomes such an addictive hobby. “All it takes is one shot that you connect with sweetly; it flies through the air and the excitement you get from that is a high. You get a shot like that and you’re addicted.”

TEE OFF Intimidation, says Kinney, is the first challenge beginners face – the paranoia of not fitting in. I’m definitely feeling a bit of that today. And as though I have ‘amateur’ clearly written on my forehead.

I so don’t want these serious golfers to see how uncoordinated and silly I’m inevitably going to look out there.

“There are a lot of elements to golf, and one of them is etiquette,” explains Kinney. “People will understand if you’re a beginner, but a basic knowledge of the etiquette of the game will help – knowing where to stand when someone is hitting, who goes first, keeping quiet when someone is hitting. These are things you should find out about in your first lesson.”

Having that first lesson is super important as golf can be a pretty hard game to learn by yourself. “If you have good advice when you first start playing, your experience will be more enjoyable,” advises Kinney. “So making sure you find someone you gel with – a PGA golf professional rather than your husband or boyfriend – is the most important thing.”

Start with a half-an-hour to one-hour lesson and come armed with questions about what you want to get out of it.

Some basic things are: “How can I hit

the ball in the air?”, “How do I putt?”, “How can I judge the distance when I get close to the green?” and “How can I hit with a full swing?”.

These are more advantageous questions than the one I rocked up to my lesson with: Can you teach me how to play golf? “That’s very open-ended and a bit complicated,” laughs Kinney. “There are so many things you can teach, but you only need small chunks of information to start; you don’t need to learn the whole bible. There’s a progression of things you can do, and it gets easier from there.”

Kinney has a knack for breaking down said small chunks, helping me simplify the processes in my head. We start with putting. My coach tells me to ‘read the green’ which is basically judging which direction the ball may go in by looking for the highest and lowest points on the green. By then keeping my eyes over the ball – another simple instruction – I’ve found putting success, and the lesson continues on like this until I’m swooshing balls into the air.

I’m a good copier, Kinney remarks.

“That’s a big part of playing golf and an easy way to learn – watching other people who are good at it and copying.”

While a good coach will show you the way and direct you, you also need

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“All it takes is one shot that you connect with sweetly; it lies through the air and the excitement you get from that is a high … You’re addicted” to experience the game to keep learning.

“There’s no substitute for practice. You can’t become a good golfer reading a book or website, you’ve got to get out there and do it,” adds Kinney.

So will I get back out there and do it?

While it was too soon for me to find that one sweet shot Kinney mentioned earlier, my addictive personality and I are keen for more green. Kinney is glad to hear it.

“Golf is a skill you will have your whole life,” he says. “It’s a forever sport that you can play until the day you die. Not many other sports have that longevity.”

DID YOU KNOW…

Golf is said to have originated in Scotland during the Middle Ages. According to urban legend, the reason courses have 18 holes is because it takes 18 shots to polish of a hip flask of Sc otch – one shot per hole for th e pioneer golfers!

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Be it GOLF GLOSSARY Get to know some lingo to sound like a total pro on the course PUTT: The stroke used to roll the ball on the green.

For this, you use a particular club called the putter.

PAR: The amount of strokes it

should take you to complete a hole, which is predetermined based on the length of the hole.

For example, a par six should ideally take you six shots.

BIRDIE: When you’ve shot one under par on the hole.

EAGLE: When you’ve shot two under par on the hole.

BUNKER: A hollow area of

sand or grass that serves as an obstacle (note: avoid this!).

FLYER: A ball that goes

further than you meant it to.

TEE: Made of wood or plastic, this is a piece of equipment used to raise the ball on the ground for your first stroke on the hole.

BOGEY: When you’ve shot

one over par on the hole. (Two over par is a double bogey.)

HACKER: Someone who’s not

very good at golf… awks.

According to Kinney, the more physically fit you are, the more capable you are of walking the course and producing power. “At an elite level, we concentrate on posture and core stability,” says Kinney. “If you’ve got good posture your body can move more eiciently in golf, and it’s hard to have good posture if you’re not strong through your core. If you move better, you can put more energy into the club, swing faster and hit the ball further.” Sort your form and prep for the green by adding these moves to your workout…

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GLUTE BRIDGE

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SIDE PLANKS

Technique ■ Lie on your back with your knees bent and heels on a step.

■ Raise your hips of the ground so your body forms a straight line from your shoulders to your knees.

Make sure you rise up fast to engage your bottom.

■ Pause at the top, then lower and repeat 15 times.

Technique ■ Lie on your right side with your feet stacked, your right forearm on the ground and your left hand on your hip.

■ Raise your hips of the floor to lift yourself onto your forearm, so your body is in a straight line.

■ Hold for 20 seconds, then repeat on the other side.

TIP: Strong g lutes are important for stability, plus they’re activated during the backswing to the downswing motion in golf.

TIP: A strong midsection is essential for golfers, mainly because a lot of the motion for the golf swing comes from the core muscles.

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3

LEG RAISE

Technique ■ Lie on your back and place your arms out to the sides. Squeeze your abs to raise your legs of the floor, until at a 90 degree angle to the ground.

■ Hold for a second before slowly lowering your feet towards the floor.

Pause before they hit the ground and raise both feet back into the air.

■ Repeat 15 times.

TIP: Building a stable base and dynamic flexibility will help you control your swing .

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Think you can just get out there and freestyle swing? Kinney shows Sam era the ways to putting success – first, nailin g the shoulder movement club-free.

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PHOTOGRAPHY TRENT VAN DER JAGT SHOT ON LOCATION AT ST MICHAEL’S GOLF CLUB, SYDNEY (STMICHAELSGOLF.COM.AU)

Hone a hot golf bod

Guides you to create delicious meals quickly and easily.

Less Than 12 Minutes 85+ IN BUILT RECIPES

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Recipes include a step by step guide using 6 or less ingredients.

Meals cooked fast due to pressure cook functionality (65% of meals cooked in under 12 minutes.

Straight to the There’s no messing around here – this high-intensity workout will get your pulse racing and your abs looking mighty fine

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Be it WANT TO GET RIPPED? You turned to the right page. This workout might be a toughie, but it’s made for mega results (of the awesome abs variety).

The key to getting your sixpack on point is to go hard, raising your heart rate to blast tummy fat and working your core for definition. An interval workout that’s low on rest and big on energy will get your body looking svelte, while functional moves that switch your core on will keep your tummy looking flat. Win-win!

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STEP-OVER

GREAT FOR: LEGS Technique ■ Start with your left foot on a step and your right foot on the floor alongside it.

■ Jump up and over the step, landing

with your right foot on the step, then jump straight back across.

■ Keep jumping fluidly from side to side for the 45 seconds.

HOW TO DO IT: Split the exercises into pairs. Perform the first move for 45 seconds, then the second one, without resting. Take a breather, then repeat for the rest of the pairs. When you’ve done the full workout, go back to the start and repeat once more.

YOU’LL NEED: Kettlebell, step or bench, stability ball

2

WALKOUT

GREAT FOR: CORE, BACK, LEGS, SHOULDERS Technique until you are in a straight-arm ■ Start standing then drop your plank position, core engaged.

■ Reverse the movement to hips and bend your knees to place your hands on the floor. return to the standing start ■ Crawl forward on your hands position and repeat.

3

BURPEE

GREAT FOR: CORE, LEGS, CHEST, ARMS Technique immediately jump them ■ Crouch down and back to a crouch.

■ Jump up as high as place your hands on the floor by your feet. you can, then land softly ■ Jump your feet back and go straight into another rep. to plank position, then

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Want to mak e it harder?

Do a push-up at the bottom of the move!

Keep your core activated while doing the push-up to protect your lower back

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4

KETTLEBELL SWING

GREAT FOR: BOTTOM, BACK, CORE hips and legs and squeezing your glutes, Technique ■ Holding a kettlebell with both hands, to swing the kettlebell to eye-level.

■ Allow the weight to swing back down keep your back flat and knees slightly bent as you lean forward from the hips to allow between your legs as you take your body the kettlebell to swing through your legs. back to the start position, and go straight ■ Now drive the weight up, extending your into another repetition.

Keep your shoulders back and gaze forward as you lower

NEED FOR SPEED

We asked our resident PT Libby Babet how to keep the intensity cranking on this fast-paced sesh Mix it up to stay motivated – this workout is perfect because you only do each exercise once before moving on. Mentally, that’s a great place to be, because when you just have to focus on one round, you can give it your all!

Set a goal for every interval – if you don’t have a number of reps to gun for, it’s too easy to slip behind pace. Not sure what your limits are? Go really hard in round one then aim to beat your rep count in the next round.

5

KETTLEBELL SQUAT

GREAT FOR: BOTTOM, CORE, LEGS ■ Engage your core and squat down, Technique ■ Stand with your feet slightly wider pushing your bottom back and keeping your knees behind your toes until your than shoulder-width apart, with toes hips and knees are in line. pointing forwards. Hold a kettlebell ■ Push back up to return to the start by the sides of the handle and keep it close to your chest. position and repeat.

Squat down as low as you can with good form

Nail your technique before you HIIT it – if you can’t squat with good form slowly, you’ll do more damage than good trying to do as many as possible at a fast pace. First move well, then move fast.

Don’t do it every day – if you get your HIIT right, you’ll need a decent amount of recovery between workouts to avoid injury and maximise the benefits. This doesn’t mean you can’t work out the day after your session – try a slow jog, yoga, or a strength sesh instead.

KISS: Keep It Short, Sweetheart! Aim for 10 to 20 minutes – any longer and you won’t be able to maintain the pace, or you’ll overdo it.

This doesn’t include warm-up and cool-down though!

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Be it

6

CRUNCH

Keep your shoulders off the floor throug hout

GREAT FOR: STOMACH, SIDES ■ Reach up and over to bring Technique ■ Lie on your back with your lower your right hand to your left foot.

■ Return to the start position and back stamped down into the floor and your feet in the air, legs apart. repeat, alternating sides with each rep.

WORDS AMANDA KHOUV PHOTOGRAPHY JENNI LESKINEN; GETTY IMAGES

Keep your gaze between your hands

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7

MOUNTAIN CLIMBERS

GREAT FOR: CORE, LEGS, HIPS Technique ■ Start in a straight-arm plank position with your hands directly under your shoulders and your abs engaged for stability.

■ Keeping your core strong, bring your

STABILITY BALL PIKE

GREAT FOR: CORE, SHOULDERS, STOMACH into the air and keeping your legs straight.

Technique ■ Keep rolling it forwards until your hands, ■ Start in plank position with your shins resting on a stability ball. arms, back and bottom are in a vertical line.

■ Engage your core and roll the ball ■ Slowly roll the ball back to the start towards your hands, lifting your bottom position and repeat.

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left knee in to your chest, then as you return to the start position, bring your right knee in to your chest.

■ Continue alternating your legs as fast as you can in a fluid movement.

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

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Cardio quickie Want to get your heart racing? Try this short-and-sweet body burner

LONG, SLOW TREADMILL SESH, ANYONE? No, didn’t think so. Instead, get your cardio fix with peripheral heart action training. It sounds complicated but this clever cardio trick is actually a simple method that cuts your workout time right down while ramping up your fitness.

In this style of training you’ll alternate between upper- and

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lower-body exercises. This makes your heart work hard as it shuttles blood to diferent areas of the body (hello, fat burn), and allows one part to rest while the other gets busy, so you can keep the intensity high for the whole session.

HOW TO DO IT: Work through each move one after the other in a circuit, without stopping. When

you’ve finished all the moves, rest for a minute then repeat until you’ve ticked of all your sets.

Startin g ou t ?

5 x 30 s e c on d s YOU’LL each m ove Need a NEED: Bench, c h a ll e 5 x 45 s medicine ball, e c on d s n g e ? e ac h m ove stability ball, Almost p 5 x 6 0 s r o?

2 x dumbbells e c on d s each m ove

BENCH HOPS

GREAT FOR: BOTTOM, LEGS, CORE that you end up in the same position Technique ■ Stand on one side of a bench and on the opposite side.

■ Continuously keep jumping over each take hold of either side with your hands.

■ Jump both legs over the bench, so side of the bench, keeping a fast pace.

drop Don’t let your hips dy lower than your bo

Keep your neck strong and spine long

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PUSH-UP MEDICINE BALL PASS

GREAT FOR: CHEST, REAR UPPER ARMS, CORE Technique ■ Start in plank position on your hands, with one hand on a medicine ball.

■ Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout. Push back up to the start.

■ Roll the medicine ball to the other hand and repeat, alternating sides for each rep.

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Be it

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HAMSTRING CURL

GREAT FOR: LEGS, BOTTOM, CORE Technique ceiling to create a straight line ■ Lie on your back with your from your feet to your neck.

■ Bend your legs to roll the feet on a stability ball, your legs straight and arms on ball towards your bottom.

■ Reverse the movement the floor for support.

■ Lift your hips up towards the back to the start and repeat.

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BOX JUMP

GREAT FOR: BOTTOM, LEGS Technique with bent knees, then ■ Stand with a bench stand up straight.

■ Jump or step back or box in front of you.

■ Jump both feet up onto to the start position and repeat. the bench and land softly

Aim to bring your feet in the space above the bench

A strong c ore is k ey for stability in this move

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ALTERNATING SHOULDER PRESS

WORDS AMANDA KHOUV PHOTOGRAPHY JENNI LESKINEN

GREAT FOR: SHOULDERS, REAR UPPER ARMS Technique towards the ceiling. As ■ Stand holding a you lower it back to the start, push the other up. dumbbell in each hand ■ Repeat, moving the by your shoulders.

■ Push one dumbbell up dumbbells continuously.

If you find your back arching , try using lig hter weig hts

RENEGADE ROW

GREAT FOR: FRONT UPPER ARMS, BACK, CORE ■ Keeping your body still, row Technique ■ Start in a straight-arm one dumbbell up to your side.

■ Lower back to the start and plank position with each hand holding a dumbbell. repeat on the opposite arm.

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

Avoid twisting your hips as you row the dumbbell up

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Is your workout

AGEING YOU? Exercising may get you fit but it can be bad news for your skin. Use our expert tips to stay hot and healthy

BEAUTY BLUNDER: Spending

too much time on cardio

GOOD NEWS, GUYS: WORKING OUT DOESN’T JUST BOOST YOUR HEALTH AND UP YOUR MOOD, it’s also been shown to reverse the signs of ageing. But, despite your best intentions, launching into a fitness frenzy might have the opposite efect on your face. Training too hard or not following a smart workout plan could mean you miss out on the youth-enhancing benefits exercise has to ofer.

And, some types of training may even speed up the ageing process! We asked the experts how to dodge those little blunders so you can strike a beautiful balance.

Pounding the treadmill may make you feel like you’ve ticked of a workout, but without the right strategy, you could be on the road to nowhere. “Depending on your goals, doing steady-state cardio sessions for more than 45 minutes could be an ineicient use of time,” says Tamir Grant, a personal trainer and osteopath. It’s also bad news for your skin as steady-state sessions can

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Be it deplete muscle glycogen stores and increase production of free radicals, which can damage cells and accelerate ageing.

FIX IT: Swap some long cardio sessions for high-intensity interval training (HIIT).

Short, sharp bursts of intense exercise trigger production of human growth hormone (HGH), thought to help increase lean muscle mass and build definition.

“The reason HIIT releases HGH and long, steady cardio doesn’t is because of the time spent above the lactate threshold,” says personal trainer Elissa El Hadj. “When your body produces lactic acid, protein synthesis increases to build new tissue. This only occurs with resistance or high-intensity interval work. HIIT also brings a surge of blood flow to the dermis [the deeper layer of the skin], and when you sweat profusely, it’s the most efective way of detoxing and kick-starting the production of collagen, which gives skin its youthfulness.”

Grant suggests alternating 30 seconds of high-intensity running, biking or rowing (at no more than 75 per cent of your max heart rate) with 30 seconds at a lower intensity. “Anything more than 75 per cent max efort puts too much strain on your body so your health can be compromised and ageing efects kick in,” he says.

BEAUTY BLUNDER:

Avoiding the weights

WORDS YANAR ALKAYAT PHOTOGRAPHY GETTY IMAGES

Still dodging the weights room? Skipping resistance training means you’ll also be missing out on a trimmer waist, a speedier metabolism and more toned skin, according to scientists. A study from Harvard School of Public Health also showed that just 20 minutes of daily weight training led to lower age-related weight gain around the waist.

“The key to toning your skin is to increase lean muscle mass,” explains celebrity trainer Dalton Wong. “Lean muscle mass sits just under the surface, and can create lifted, taut-looking skin.”

FIX IT: “The more lean mass you have, the faster you burn kilojoules, even when resting,” says CrossFit coach Bex Hall. “The best way to do this is by weight training. Aim for at least three sessions a week consistently, and keep progressing your reps or weight each week.”

Grant. The other contributory factor to accelerated skin ageing is cell damage through over-exhaustion (and, of course, UV damage from sun exposure). But, studies have shown the detrimental efects on skin only kick in after running at 80 per cent of your maximum heart rate. “In short, exercise that does not totally exhaust you is, overall, better for you from an antiageing point of view,” adds Grant.

FIX IT: You don’t have to resign yourself to a slow plod to avoid getting a gaunt face. “Gradually increase the intensity of exercise within your own limits, because continuously pushing yourself beyond those limits may stimulate free radical production,” says Grant.

Support your skin by eating healthy fats such as salmon and walnuts, as well as produce packed with free-radical fighting vitamin C – think berries and broccoli.

BEAUTY BLUNDER: Reaching

for sugar post-workout You’ve just finished a spin class and you’re famished – because exercise burns kilojoules, right? – but before you reach for the closest chocolate bar, experts suggest tuning into your body’s appetite cues. A 2013 study concluded that exercise doesn’t actually produce an immediate spike in appetite. In fact, the brain has a reduced response to food straight after working out.

The bottom line on sports drinks and snack bars is to steer clear if you’re exercising for an hour or less. “Unless you’re an ultra athlete, you don’t need to replenish your glycogen stores,” Grant confirms. “If you introduce sugar into your body, you release insulin, which blocks channels for fat to be metabolised.” Sugar also contributes to the

BEAUTY BLUNDER: You’re

getting runner’s face Heard that running can cause your face to sag? It’s kinda true. “While running leads to fat burn, there comes a point when you burn too much fat – 90 per cent of which is stored under the skin – and that results in loss of volume and skin ‘sagging’,” explains womensfitness.com.au

breakdown of collagen and elastin, two ingredients that help skin stay firm.

FIX IT: If you’re hungry after a sesh, aim to eat smart. A protein and vitaminrich shake or meal post-workout will help the body heal itself and function optimally – liquids reach muscles after ingestion more quickly than solid foods, which is why experts recommend a shake after a workout. Stay away from sugar and you’ll see less sagging in years to come, too.

BEAUTY BLUNDER:

Overdoing your training “I see a lot of people going crazy with training when they start out,” says El Hadj. “As well as putting yourself at risk of injury, over-training releases the stress hormone cortisol, which can leave your skin looking tired and lifeless.”

Bursts of cortisol may help you deal with demanding situations, but high levels flooding your system over a sustained period of time can be detrimental to your health, leading to fat storage around the belly as well as premature ageing.

FIX IT: Take it easy between intensive exercise sessions. If you like going hard at HIIT and CrossFit, make sure you rest up between workouts. A day’s rest should be enough, according to El Hadj: “Mix up your training, so it’s varied and diversified – do a gentle yoga class, swim or walk.”

To get relaxed between workouts, try yoga nidra (also known as sleep yoga), a gentle 30-minute meditation that puts your body into a deeply relaxed state.

You’ll emerge refreshed and energised after listening to Experience Yoga Nidra ($16.99, iTunes). Download it to your phone and take it wherever you go!

Stay fresh Keep your face fit and glowing with these gym-bag essentials

PUCKER UP Outdoor workouts your thing? Lips dry out quickly in cold conditions, so treat them to a hydrating balm.

Lanolips Lemonaid Lip Treatment, $17.95, priceline.com.au

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WIPE IT OFF All that sweat from your sesh can clog pores, resulting in dull skin – keep your complexion clean with a quick cleansing swipe.

Milk & Co Beauty Wipes, $9.95, milkandco.com.au

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STRESS LESS Use a targeted moisturiser to beat the efects of oxidative stress. Nuxe Crème Prodigieuse Enrichie Anti-Fatigue Moisturising Rich Cream, $44.99, priceline.com.au

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Be it

SUPER legs

The secret to strong and sexy legs is simple: supersets!

HEARD OF SUPERSETS? Make friends with them, stat.

A type of resistance training that involves doing pairs of exercises back to back, supersets will save you time while you sculpt your bod.

HOW TO DO IT: In each superset, do full sets of the two moves, back to back without rest. Once you’ve completed all your sets, take a break. Then do the next superset.

YOU’LL NEED: Barbell, stability ball, step, 2 x dumbbells

Startin g ou 2 x 1 0 r t? eps Need a challen ge?

3 x 10 r eps Almost pr o ?

4 x 10 r eps

SU P E RS ET 1

A

B

RAISED LUNGE

Technique ■ Hold a dumbbell in each hand and step forward into a high lunge, with one foot on a step.

Bend both legs to lower until your back knee is almost touching the floor.

■ Push back up to the start position and repeat.

When you’ve done all your reps on one leg, repeat on the other leg to complete one set.

■

STIFF-LEG DEADLIFT

Technique ■ With only a slight bend in the knees, push your hips back and bend your torso forwards to pick up a barbell on the floor.

■ Push your heels into

the floor and extend your legs and hips to stand up straight, keeping the barbell close to your body.

■ Lower and repeat.

Gaz e forw ard and don’ t let your upper back round

SUPE RSET 2 STABILITY BALL LEG CURL

Technique Hold a barbell across your upper back with your palms facing forward.

■ Slowly bend at your knees ■

Technique ■ Lie on your back on a mat with your feet resting on a stability ball.

■ Lift your hips so your feet, hips and shoulders form a straight line, keeping your arms flat on the floor.

■ Use your feet to roll the ball towards your body, keeping your hips high. Return to the start and repeat.

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BACK SQUAT and hips, pushing your bottom out behind you, to lower into a squat.

■ Push back up and repeat.

Keep your k ne es in line wit h your toes

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WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD

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A

WO M E N ’ S F IT N E S S promotion

ROAD TO RECOVERY Listen up, cyclists! If you need to get armed with recovery know-how, Bexters Soda Crystals is here to help

A long, hard ride can result in a host of symptoms including depleted energy stores and tired, aching legs. So just like any sport, recovery is as important as training when it comes to cycling. Hit up these tried-and-tested methods post-ride to help reduce inflammation, maintain a healthy range of motion and feel good again for the next pedal.

The fuel Aside from making sure your nutrition is sorted, topping up your levels of vitamins and antioxidants is essential for recovery. Rehydrate efectively with an electrolyte drink that contains potassium and sodium to replace what you’ve sweat away.

The stretches Ensure your joints stay supple and flexible by performing some stretches while your body is still warm. Try lunge and reach, pigeon pose, IT band stretch and a gentle neck stretch, to loosen up.

The at-home care Soothe the body aches with a cup of Bexters Soda Crystals dissolved in a warm bath, and soak in it for half an hour. Or, you can place 100g of dry crystals into a Bexters Soda Crystals Application Wrap and fasten around your muscle or joint. Be sure to place a towel under the area to absorb excess fluid, then leave for a minimum of three to four hours or overnight.

Soda Crystals available from Coles, Chemist Warehouse and all leading pharmacies.

Application Wrap only available from Chemist Warehouse and leading pharmacies.

Helps relieve ach muscleing sa joints nd

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HIT THE

ROAD Whether you want to race, try a triathlon or pedal to work, here’s how to join the cycling revolution BEEN ON THE ROADS LATELY? Then you’ll notice cycling is having a boom in Australia, especially among women. There’s good reason for it – riding a bike is kind on your joints, awesome for toning your lower body (turning those pedals works your quads, hamstrings, calves and glutes), improves your core strength and works your arm muscles.

But cycling works more than your body – it boosts your mental muscle, too. A study in the Journal of Clinical and Diagnostic Research reports that people scored higher on memory, reason and planning tests after 30 minutes of cycling compared to after no activity. Why? Because blood flow to the brain increases when you pedal, which means that more oxygen and nutrients fuel your grey matter. One of the best things about cycling is the space and time you have to yourself so not only can you let your mind wander, but there’s also those feel-good endorphins to look forward to after your ride.

Ready to rock head-to-toe Lycra and pedal your way to toned legs? Get into this guide…

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PERFECT YOUR RIDE Confused about technique?

Try trainer Dean Hodgkin’s three tips for mastering it

1

Set the saddle at hip height and position the handlebars so you’re hinged at the hip – but not so you have to round your spine forward.

2

A common mistake is to push hard on the pedals in a high gear when, ideally, you should try to ‘spin’ your pedals, as this will avoid fatigue and strain on the knees. Try to release your feet and keep your ankles in a neutral or comfortable position.

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Choosing a bike

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NEED TO BUILD YOUR CON FIDENCE?

Cycling shops are a confusing cavern of high-tech, two-wheeled contraptions, so before you wander in, decide what you want and need from your bike. Road bikes are speedy, force you into a bent-over position and are ideal for workouts. But if trail blazing is more your intention, then the knobbly-tyred mountain bike is your steed. Looking to turn your commute to work into a kJ burner? Opt for a folding or fixed-gear bike, while an easy weekend ride to the shops deserves a comfortable hybrid or Dutch-style set of wheels. Head to womensfitness.com.au for our top buys.

Cycling Australia’s She Rides initiative involves a se ries of programs that aim to empowe r women to get back on a bike and rediscover the benefits, while build ing confidence to ride on shared pa ths and in traic situations. Visi t cycling.org.au.

HILL SKILLS Ditch the fear of slopes and nail the upward ride with these tricks SWITCH POSITIONS Master diferent methods of attack and try pedalling uphill while both standing and sitting. Standing up is a good way to nix boredom on a big incline.

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Your hands will do a lot of the work hanging on, so watch out for injury.

To keep your mitts comfy and safe, change hand positions every 10 minutes or so.

STAY STRONG To avoid moving the bike from side to side as you climb, engage your core muscles.

This will ensure your energy goes towards moving the bike forward, not shifting.

DROP DOWN It’s tempting to churn a big gear but that will only tire you out. As the climb gets steeper, shift down the gears (one at a time) and speed up the pedal pace.

PLAN AHEAD When you hit the bottom of the hill, it’s already too late to drop down to a smaller gear.

Anticipate the gear you’ll need and switch early to help maintain momentum.

GO FOR A SPIN

WORDS SARAH IVORY PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

Without wind, hills or forward motion, a stationary bike couldn’t possibly have anything to ofer an outdoor pro, right?

Wrong! It’s beneficial to mix up your rides and spend some time using indoor exercise bikes. They ofer up a wider variety of programmed hills and drills, and can build up your fitness and stamina when you’re beginning to cycle as you can easily monitor your speed and time. So it pays to support your outdoor goals with an indoor sesh. Try this 30-minute spin plan: TIME

DO THIS

SPEED (RPM)

RESISTANCE

EFFORT (1-10)

0-5 min

Pedal gently

Easy to moderate (70-80RPM)

Light

3-4 Stay seated and grasp the handlebars

6-10 min

4 x 15 sec hard/ 45 sec easy

15 sec (90RPM) heavy resistance/45 sec (90RPM) light resistance

Heavy/light

9/3-4 Crank up the resistance before each 15-sec efort

11-28 min

3 x 3 min hard/ 3 min easy

Heavy (90RPM)/ light (90RPM)

Heavy/light

9/3-4 Drop onto the aero bars for 3 min hard

29-30 min

Cool down

Easy (100RPM)

Light

2-3 Spin your legs fast to clear lactic acid

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The cyclist’s Hit your riding goals by matching your food intake with your training schedule

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JUST LIKE RUNNING OR ENDURANCE TRAINING, the way you fuel your body for each of your cycling sessions has a direct influence on your training, performance and recovery.

If you want top results out on the road, you need to take charge of your nutrition to help you take charge of your performance goals and results, plus boost your recovery.

Sports nutritionist Renee McGregor explains how to fuel up right, whatever level you’re training at.

TRAINING TYPE: LOW-INTENSITY

A low-intensity, easy-pace ride (one where you can easily have a conversation) has no special fuel demands as long as you keep it to a maximum of 60 minutes at around 50 per cent of your max heart rate. The best time to do these easypaced rides is first thing in the morning in a fasted state, as your body will get what it needs from your fat or glycogen stores.

Your maximum daily carbohydrate requirement is 3g per kilogram of body weight (3g/kg BW), and your protein requirement is three to four servings of 0.25g/kg BW. This can be easily achieved by sticking to three meals a day, combining fist-size portions of complex carbohydrate foods (such as oats, sweet potato, root vegetables, brown rice, wholemeal bread or pulses) with a palm-sized portion of protein (such as eggs, chicken or fish) served with unlimited undressed salad or veg.

PHOTOGRAPHY GETTY IMAGES

Food inspo

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TRAINING TYPE:

TRAINING TYPE:

TRAINING TYPE: ENDURANCE

HIGH-INTENSITY

To up the intensity, train at a steady state for around 60-90 minutes, working at 60-70 per cent of your max heart rate.

You should still be able to hold a conversation but might need to occasionally take an extra breath between sentences.

Your daily carbohydrate requirement will be a maximum of 5g/kg BW and your protein requirement will be 0.25g/kg BW, four times a day. If you’re an experienced cyclist, you might feel confident doing this session early in the morning in a fasted state, but ensure you’re hydrated and keep the session to a maximum of 60 minutes.

If your session is going to be 60-90 minutes, or is scheduled for the day after a hard training session, you’ll need to have some fuel before your ride.

For post-ride recovery, aim for 1g/kg BW for carbohydrates and 0.25g/kg BW for protein.

Keep the time frame in mind.

If this is your only training sesh for the day, aim to eat this recovery meal within two hours of finishing your ride. For most, this will fall at your next meal.

For example, if you go out for a steady-state ride at 6.30am and return at 7.30am, have a recovery breakfast, such as muesli and fruit or scrambled eggs on toast, by 9.30am.

If you’re planning on a second ride within the next 12 hours, and your next meal isn’t close, you’ll need a recovery snack such as a fruit smoothie within 30 minutes, followed by a meal two hours later.

These rides should be done at an easy-to-moderate pace, where you can carry on a conversation; if you can’t, you’re working too hard!

Lasting at least a few hours, endurance training is nutritionally demanding and glycogen stores will be depleted. You need to prepare 24 hours before the ride, taking on suicient carbohydrates before, as well as during, your training sesh. The key is to eat small amounts of carbohydrates in the 24 hours before your cycling session at every meal and snack – you’ll need 5-7g/kg BW during this period. Stick to a fist-sized portion of a complex carbohydrate choice four to six times during the day. This ‘little and often’ approach is important, as it allows for more eicient glycogen storage, and causes less tummy upset during your long ride.

These rides are not high intensity, so your body doesn’t need carbs as an available fuel source. By using the fuelling strategy above, you’ll have fuel for around 90 minutes to two hours, at a low- to moderateintensity pace. Once this has been used up, your body will switch to using fat stores.

During endurance rides longer than three hours, you’ll need 60g of carbohydrates per hour. Try alternating between fast-release choices such as energy gels, jelly babies and dried fruit, and slower-release options, such as a banana and nut butter sandwich or salted peanuts every 45 minutes.

The key to full-strength workouts is to improve your lactate threshold, meaning you’ll be able to ride faster for longer before acid build-up stops you. A 60-minute threshold ride might involve a 10-minute warm-up at an easy pace, then 40 minutes at 75 per cent of your max heart rate (around your lactate threshold), followed by a 10-minute cool-down.

You need carbohydrates in your system to do this – as high as 5g/kg BW per day (five to seven fist-sized portions of carbs as meals and snacks).

You’ll also need four to six palm-sized portions or 0.25g/ kg BW of protein. For morning training sessions, focus on eating carbohydrates in your main meal the night before – 1-2g/kg BW as a serving size. Eat a similar portion at breakfast at least one to two hours before you train. For evening sessions, eat 1g/kg BW of carbs at breakfast, lunch and as a pre-training snack.

After such a hard session, recovery is key. If you have a session within 12 hours, have 1.2g/kg BW of carbohydrates and 0.25g/kg BW of liquid protein with fast-acting carbohydrates and easily digestible protein, such as flavoured milk, within 30 minutes of the session. If your next training session is more than 12 hours away, have a meal with 1.2g/kg BW of carbohydrates and 0.25g/kg BW of protein within two hours of finishing this session.

MODERATEINTENSITY

Food inspo

BREAKFAST: Blueberry

BREAKFAST: Sunflower seed

bircher muesli; banana and almond smoothie LUNCH: Beetroot, feta and potato salad; zucchini and feta frittata with side salad DINNER: Sausage casserole; fish with brown rice or couscous SNACKS: Two dates filled with cream cheese; frozen yoghurt

and chia pudding; porridge with apple and cinnamon LUNCH: Avocado and toast; tortilla pizza with sweet potato, spring onion and feta, and salad DINNER: Char-grilled chicken pasta salad; beef curry PRE-TRAINING SNACKS:

Summer fruit smoothie; honey womensfitness.com.au

womensfitnessaustralia

Food inspo

Food inspo

BREAKFAST: Bagel with nut

BREAKFAST: Banana pancake;

butter and mango smoothie

scrambled eggs and pitta bread LUNCH: Roast sweet potato and spinach wrap with salsa DINNER: Lamb tagine with couscous and coconut milk rice pudding with fruit SNACKS: Banana and nut butter sandwich; apple and walnut muin

LUNCH: Hearty vegetable

soup with cheese bread DINNER: Lamb and spinach

curry with rice and coconut milk rice pudding SNACKS: Latte and slice of carrot and ginger cake; vegetable muin @womensfitnessmag

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Add kms to your bike training by putting in hard work in the gym

BUILD STRENGTH for the saddle

Startin g ou 3 x 1 0 r t? eps N e ed a challen 3 x 1 5 re ge ? p Almost s pr o ?

3 x 20 r eps

WANT TO GET STRONGER AND FASTER, AND STAY INJURY-FREE? Then your of-road workouts should be tailored to cycling. “Strength training will improve your power on the bike and develop your posture and balance,” says triathlete and PT Felicity Cole. “It’s important to improve core fitness – a strong core will keep your upper body stable, so you can use the power from your hips and legs.” Coming right up is the ultimate workout to boost power and eiciency. Happy riding!

HOW TO DO IT: For best results, perform all eight moves back to back as a circuit two or three times a week on non-consecutive days.

YOU’LL NEED: Bench or step, 5-20kg barbell, 2 x 3-12kg dumbbells, medicine ball

1

BARBELL HIP THRUST

GREAT FOR: BOTTOM, REAR THIGHS Technique ■ Lie with your head and shoulders resting on a bench behind you, with your knees bent and a barbell resting across the crease of your hips.

■ Keeping your knees and shoulders still, squeeze your bottom to drive your hips up with control.

■ Lower and repeat.

2

SINGLE-LEG STEP-UP

GREAT FOR: BOTTOM, THIGHS, STOMACH Technique ■ Put one foot on a bench or step in front of you, with the other on the floor.

■ Drive up to extend the leg on the step and balance on that foot.

■ Lower and repeat. Complete your reps on each leg to complete one set.

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This move will improve your leg strengt h and cardiovasc ular fit ne ss

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3

BOX JUMP

GREAT FOR: BOTTOM, LEGS Technique ■ Stand with a step in front of you.

■ Jump onto the step as fast as you can.

■ Stand up straight, then jump of the step and repeat for the required reps.

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NG SPECIAL

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5

SIDE LUNGE WITH INTERNAL ROTATION

Technique ■ Start with your feet together, holding a dumbbell in each hand, then take a big step out to the left.

■ Bend your left leg, pushing into the left heel and buttock. Then rotate your upper body towards your right leg.

■ Return to the starting position and repeat the exercise on the opposite leg to complete a rep.

SINGLE-LEG DEADLIFT

DUMBBELL RENEGADE ROW WITH ROTATION

GREAT FOR: UPPER BACK, FRONT UPPER ARMS, CORE, SIDES OF STOMACH Technique side then rotate your left hip outward, ■ Start in plank position with a light reaching the dumbbell to the ceiling.

■ Lower and repeat on the opposite dumbbell in each hand.

■ Row one dumbbell up to your left side. This is one rep.

WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD

7

8

MED BALL PLANK WITH KNEE TUCK

GREAT FOR: STOMACH, LOWER BACK, BOTTOM Technique ■ Begin in plank position, with your hands on a medicine ball directly beneath your chest.

■ Draw one knee to your chest, then kick it back out. Repeat on the opposite leg to complete a rep.

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C

GREAT FOR: BOTTOM, BACK, REAR THIGHS ■ Engage your core for Technique ■ Balance on your right leg, balance and bend at your hips to lower the dumbbell holding a dumbbell in your towards the ground. left hand.

■ Push back up to the start.

Perform the reps on each leg to complete one set.

GREAT FOR: INNER THIGHS, BOTTOM

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

If you’re a beginner, try this with out weig hts first

BACKWARD LUNGE WITH ROTATION

GREAT FOR: BOTTOM, THIGHS, STOMACH ■ Take a big step Technique ■ Start standing with backwards and drop both knees to a your feet together, 90-degree angle. holding a medicine ■ As you do so, rotate ball at chest height. your upper body to bring your arms over the front leg.

■ Push back up to the start and repeat on the other leg to complete a rep.

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Want a little more from your next cycling class?

Try these fun fusions

ON IT

AH, SPIN CLASS, THE WORKOUT WE LOVE TO HATE. With the pumping music, dripping sweat and screaming instructor, it’s a mainstay on pretty much every gym class schedule. Why? Because an hour of stationary cycling delivers serious kJ burn. But if boredom has set in and spinning doesn’t have your heart racing like it once did, then we’d like to introduce you to the latest breed of studio cycling – combo classes ofering spinners more fitness bang for their buck. Welcome to the brand new biking world…

BIKE + STRENGTH KX Cycle (kxcycle.com.au)

BIKE + ATHLETE TRAINING

WHERE? Victoria WHAT IS IT? Take a traditional spin class, and throw in strengthening and toning upper-body and core moves, and you get this boutiquestyle cycle sesh. “KX’s classes are a full-body workout. Each bike is fitted with hand weights which are used to do arm exercises, working the biceps and triceps to sculpt long, lean Barre/Pilates-style limbs,” explains KX Cycle co-founder Eli Censor. “You’ll also do moves like pushups, which you never thought possible on a bike! It’s like dancing in a dark, comfy nightclub to all things Bieber and Beyoncé.

It’s so much fun it doesn’t feel like you’re exercising… until the next day!”

WHY DO IT? Regular KX Cyclers see a huge change in their overall body composition, says Censor. “The combo of upper-body and lower-body moves, and doing high repetitions of them simultaneously, really gets the heart rate up, increasing fitness and muscle tone while reducing body fat,” she explains.

WHERE? NSW, ACT Victoria, Queensland WHAT IS IT? Developed in collab with professional cyclists (including former UK Olympic champion Victoria Pendleton), Pro-Cycling is a set of three 30-minute group cycling classes that are themed around three professional track cycling disciplines. “Each of the three programs are slightly diferent,” says Fitness First national development manager Adrian Holdsworth. “The individual sprint has a speed focus with each rider racing against each other; the team sprint has a power focus with teams competing over the duration of the class; and the ‘keirin’ has an endurance focus, where riders keep up with the pacer for the majority of the class with a sprint to the finish.”

WHY DO IT? It ofers up a variety of challenges in a motivating group environment.

“Due to the focus on a specific training style, rather than a blend of all in a single class, the program translates to improvements indoors and out on the track as well,” adds Holdsworth.

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Pro-Cycling at Fitness First (fitnessfirst.com.au)

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CYCLIN

NG SPECIAL

CYCLING SPECIAL

CYCLING SPECIAL

C

BIKE + VIEWS MyRide Virtual at Virgin Active (virginactive.com.au) WHERE? NSW, Victoria WHAT IS IT? This indoor cycling class has an outdoor feel. “You’ll find yourself riding real cycle routes from around the globe via forward-motion video, being led through class by a virtual instructor,” says Virgin Active group exercise manager Emma Masters. Plus, there’s another bit of fancy training tech to ramp your ride: a colour-coded wheel on the screen. “After completing a ‘ramp test’ on one of the cycles, members receive their own personal Functional Threshold WattRate (FTW) number, which records how much power they can produce,” explains Masters. “Riders input their FTW number into the consoles, which glow in colours to reflect how much power each individual is producing.

The screen dictates which colour the group should be working in and each person works within this colour, but how much power they’re expected to produce within that zone is defined by their FTW.” WHY DO IT? The beauty of the technology is that everyone can work out at their own level. “This class is appealing for first-timers who feel worried about not being fit enough, while also being tough enough for the experienced riders who want the workout to push them,” says Masters.

BIKE + WATER

WORDS SAMERA KAMALEDDINE PHOTOGRAPHY GETTY IMAGES

Hydrorider class at Aquabuzz (aquabuzz.com.au)

REV YOUR SPIN Get th

e most out of your cycle class with these tips from Meg Nuttall, Fitness First’s ProCycling head coac h: 1. Correct bike setu p is important as th is contributes to com fort and power outp ut – ask your instructor to help you.

2. Give yourself so me added cushion with a pair of padd ed bike shor ts.

3. Don’t skip out on stretching!

It’ ll aid in muscle re covery and repair.

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WHERE? NSW, Victoria, Queensland, WA WHAT IS IT? A stationary bike – called a Hydrorider – sitting on the bottom of a pool!

While the bikes look similar to the ones you’d find in a spin class, the resistance mechanics make this ride diferent. “On a normal spin bike you tighten a lever to change resistance, but on the Hydrorider the water is the resistance,” says Russell Fine, director of Aquabuzz. “You can pedal forwards like a regular spin bike, and also backwards or in a reclining position – with feet in the pedals, your hands on the seat, and your body pushed back and floating in the water.”

WHY DO IT? Besides being a fitness class, the bikes are also a form of hydrotherapy. “If you’re injured, especially with weight-bearing problems, you can do this class to strengthen your injury,” says Fine. And you won’t even notice the sweat.

“Your core temp is kept down by the temperature of the water,” Fine adds. “So you can work out without raising your core temp as rapidly, which means a reduced chance of dehydration.”

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Competition

WIN! A Vitamix blender READY TO TAKE YOUR HEALTHY COOKING SKILLS TO THE NEXT LEVEL? You need a Vitamix Professional Series 750 in your kitchen kit – and we’ve got one to give away. With a higher-powered motor, low-profile container, the latest sound-dampening technology and five pre-programmed settings for smoothies, hot soups, frozen desserts, purées and washing up, cooking a clean feast for family and friends has never been so easy. And, thanks to its sleek new design and brushed stainless-steel finish, this do-it-all blender will sit pretty on your bench-top for years to come.

Wor th $1495

TO ENTER: Simply head to womensfitness.com.au and tell us in 25 words or less, how will a Vitamix blender change your life?

For more info about the Vitamix Professional Series, check out vitamix.com.au

Terms and conditions: Competition opens 18 April 2016 and closes 5pm (AEST) 15 May 2016. Open to Australian residents only aged 18 years and over.

One entry per person. For full terms and conditions, visit womensfitness.com.au or visit the Women’s Fitness Facebook page at facebook.com.au/ womensfitnessaustralia. Please see contents page for location of the Women’s Fitness Privacy Policy. The Promoter is Citrus Media.

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Eat it Lighten Up Flavour of the month

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

The secret to keeping your waistline in check? Eating more… flavonoid-rich foods, that is. A recent study published in the British Medical Journal found that people who ate foods high in flavonoids, such as blueberries, strawberries, grapes and cherries, lost more weight (and kept it of) compared to those who didn’t. While berries and fruit should be your go-to, we hear red wine has its own fair share of flavonoids, too.

Wink, wink. Need to up your intake?

Give these easy hacks a try: 1 GO GREEN If you want to reach your flavonoid quota quick smart, add a serve of dark leafy greens (like kale and spinach) to your daily dishes or toss some in your morning smoothie.

2 TOP CHOC Yep, your fave after-dinner snack is packed full of the good stuf. Not only will dark chocolate boost your stores of antioxidants, it can help keep that cholesterol in check, too.

3 SIP THIS Green tea has way more flavonoids than regular black, so mix up your morning brew to boost your levels and reduce inflammation.

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Spoonful of

goodness Sweet baked beans SERVES 2

So, you know sugar isn’t as good for you as it tastes, but you can’t face a life without cupcakes.

Ease yourself of the sweet stuf with these real food recipes from that sugar guy Damon Gameau and his wife, Zoe 84

butter, for frying 1 large red onion, sliced 4 large, ripe tomatoes 1 x 400g tin butter beans, drained and rinsed baby spinach, to serve herb sprigs, to garnish 1 Melt some butter in a saucepan over low heat; it’s essential the heat is low as this will bring out the sweet flavours.

Add the onion and let it caramelise, stirring occasionally. Once the onion is melty and sweet, about 10-15 minutes, add the whole tomatoes. Leave them to warm for a few minutes, then crush with the back of a wooden spoon.

2 Stir the tomato through the caramelised onion and continue crushing them to release the juices and break up the skin.

3 Cover and leave to simmer very gently for about 15 minutes, until rich and aromatic. Add 1-2 tbs of water if necessary to keep the contents moist.

4 Tip in the beans and gently stir through. Pop the lid back on and leave the beans to simmer in the sauce for 30 minutes or until they are soft and starting to break apart.

5 Serve the beans simply on their own or with some baby spinach to soak up the flavours of the sauce.

Garnish with herbs, if you like.

Eat it Mushroom bun beef burgers SERVES 4 8 very large (bun-sized) mushrooms coconut oil, melted, for drizzling 500g beef mince 1 free-range egg 1 tbs sumac 2 tsp salt butter, for frying 200g cheddar (or your favourite cheese), sliced cup pickles, thickly sliced 2 tomatoes, sliced 1 cup loosely packed iceberg lettuce, chopped 1 Preheat the oven to 180°C (160°C fan-forced) and line a baking tray with baking paper.

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Drizzle the mushrooms lightly with coconut oil on both sides then place on the prepared tray and bake for 6-8 minutes or until tender.

2 Meanwhile, in a bowl, combine the mince, egg, sumac and salt.

Divide the mixture into four, then using your hands, shape each portion into a ball and press it down to form a patty; the patties will shrink during cooking so make sure they’re slightly larger than the mushrooms you’ll be using for the buns. Set aside on baking paper.

3 Melt some butter in a lidded frying pan over high heat and, once it’s sizzling, place a couple of patties in to cook. Pop the lid

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on the pan; this will help steam the patties and reduce the cooking time. After 2 minutes, remove the lid and flip the patties over, then pop the lid back on and cook for a further 2 minutes.

4 Remove the patties from the pan and place them on a baking tray. Repeat with the remaining patties. Arrange the cheese on top, then the sliced pickles. Place the topped patties in the oven briefly for the cheese to melt.

5 Meanwhile, remove the stems from the mushrooms. Layer half the mushrooms with a cheese-covered patty, tomato and lettuce, and top with the remaining mushrooms.

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Hearty warming salad SERVES 6 coconut oil, for cooking 500g pumpkin, chopped into 2cm cubes 500g (about 2 small) sweet potato, chopped into 2cm cubes 1 tsp salt 2 tsp ground cumin 1 large orange 1 large pomegranate 1 x 400g tin lentils (brown or green), drained and rinsed 1 cup raw almonds 1 Preheat the oven to 180°C (160°C fan-forced).

2 Scoop up some coconut oil with your hands and rub the pumpkin and sweet potato all over with the oil. Spread them out over a large baking tray.

Sprinkle with the salt and cumin and work them over with your hands. Get the tray into the oven and keep an eye on it while you prepare the other ingredients.

3 Finely grate about 1 tbs of orange zest into a bowl. Peel the orange and cut the segments into pieces roughly the size and shape of your pumpkin cubes.

Chuck the orange into the bowl.

4 Cut the pomegranate in half across its middle. Hold it over the bowl with the seeds facing your hand and, using the back of a wooden spoon, whack the skin firmly so the little jewels fall out into your hand and the bowl below. Add the lentils, too.

5 Once the pumpkin and sweet potato are tender in the middle and slightly crispy on the outside, about 40-45 minutes, remove them from the oven and set aside to cool a little.

6 Roughly chop the almonds; it doesn’t matter if some are left almost whole. Add the pumpkin and sweet potato to the rest of the salad ingredients in the bowl and mix them together. Scatter the almonds on top to serve.

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Eat it

Savoury breakfast muins MAKES 6 butter, for frying 6 bacon rashers, roughly chopped 6 free-range eggs (plus 1 extra, if needed) 2 tsp sumac 2 cups spinach, chopped 1 cup sweetcorn 1 Preheat the oven to 180°C (160°C fan-forced) and line a 6-hole muin tin with paper cases.

2 Heat a frying pan over medium heat and throw in a nub of butter.

Add the bacon and fry for around

3 minutes, stirring occasionally.

3 Meanwhile, beat the eggs and sumac.

4 Add the spinach and corn to the frying pan with the bacon, and stir to combine for just a minute until the corn is warm and the spinach is wilted slightly but still bright green.

5 Spoon the bacon mixture into the muin tray, then pour in the beaten egg to reach halfway up the side of each hole; you may need to beat an additional egg if your eggs are small.

6 Bake for 15-20 minutes, until muins puf up and are firm to the touch.

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Caulilower ‘rice’ balls SERVES 4 WITH A SIDE 1 large cauliflower 1 cup almond meal, plus extra for dusting 3 free-range eggs, beaten cup Parmesan cheese, finely grated 1 tsp dried oregano 1 tsp paprika (optional but delicious) pepper, to taste 100g mozzarella, chopped into 2cm cubes olive oil (optional) baby spinach, to serve (optional) lemon wedges, to serve (optional)

For more healthy, low-sugar recipes, pick up a copy of That Sugar Guide

by Damon and Zoe Gameau (Pan Macmillan, $39.99).

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1 Preheat the oven to 180°C (160°C fan-forced) and line a baking tray.

2 Hold the cauliflower head and slam the stem on a chopping board to break it into florets. Steam them briefly, if you like.

Chuck the florets into a food processor and pulse until the mixture resembles rice.

Transfer to a bowl and add the almond meal, beaten eggs, Parmesan, oregano, paprika and pepper. Combine well.

3 Sprinkle the chopping board with extra almond meal. Scoop up a tennis-ballsized portion of the cauliflower mixture

and shape with your hands to make it round. Take a cube of mozzarella and, using your thumb or finger, press it into the centre of the cauliflower ball.

Reshape the ball to cover the hole, then roll gently in the almond meal. Set the cauliflower ball on the prepared tray and repeat with the rest of the mixture, to make 6-8 balls. Spray with some oil, if you like. Place in the oven and cook for 20-30 minutes or until crisp and golden.

4 Serve straight away with baby spinach and lemon wedges, and a drizzle of oil.

Eat it Feisty Mexican frittata SERVES 4-6 butter, for greasing and frying 1 tsp sumac 1 tsp ground cumin tsp chilli powder (optional) 1 large red onion, sliced 2 large red capsicums, sliced 1 large green capsicum, sliced 1 tsp salt 1 × 400g tin pinto or black beans, drained and rinsed 2 ripe tomatoes, sliced 5 free-range eggs, beaten flat-leaf parsley or coriander, chopped, to serve avocado, diced, to serve 1 Preheat the oven to 180°C (160°C fanforced) and lightly grease a small baking dish.

2 Heat a frying pan over medium heat and add a little butter. Add the sumac, cumin and chilli powder and warm for a minute until fragrant, then add the onion, capsicum and salt. Turn the heat down to low and gently caramelise for 30 minutes. Add the beans for a brief moment before removing the pan from the heat.

3 Tip the contents of the pan into the prepared dish and lay tomato over the top. Pour over the beaten egg. Pop in the oven for 30 minutes.

4 Garnish with fresh herbs or avocado.

5 MINS WITH DAMON GAMEAU After documenting his experiences consuming 40 teaspoons of sugar a day for That Sugar Film, then bringing his body back to health with real, whole foods, this guy knows a thing or two about easing of sugar. We asked him to share his tips for having your cake (and occasionally eating it, too).

PHOTOGRAPHY ROB PALMER

Quitting sugar can feel like a mammoth task and often ends with a doughnut binge. Where are we going wrong? Shift your focus.

Rather than worrying about what you’re ‘losing’, focus on what you’re aiming for – the bright and healthy new future you’re moving towards full of health and energy, and scrumptious whole foods!

Tell us about the ‘bridging week’ recipes you’ve shared with us here… The idea is to be gentle to yourself and your palate as it’s adjusting to new flavours by incorporating naturally sweet whole

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foods to replace the processed foods you may have cut out. The recipes predominately eliminate processed sugars – especially ones that aren’t so obvious, like sauces, juices, cereals and flavoured low-fat yoghurts.

What kind of rewards can we expect? Everyone responds diferently, but my concentration improved dramatically, I felt less cloudy headed and was more able to apply myself to study and work.

How do you handle sweet cravings now? Find a healthy substitute that’s whole food based.

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Foods high in good fats satiate that same need – try a scoop of peanut butter on half a banana.

Any advice for lowering sugar intake without the FOMO? My top tip would be to make your home the haven where you eat wholesome, healthy meals and make allowances for yourself in social situations. That’s probably the simplest approach. Of course, it’s still okay to have your favourite sugary treat occasionally. Relax!

The key word is ‘occasionally’.

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Y H T L A E H T E G ) T E G D U (ON A B

Stock up on these clever tricks to go hard on the clean eating and easy on your bank balance THANKS TO ALL THOSE PRICEY SUPERFOODS and on-the-go smoothies, eating clean can feel like you’re constantly making it rain. Want to plug the drain on your bank balance? You need to get smart with your spend and make clever choices in the kitchen. Check out these tips for staying healthy without busting your budget.

1

GET INTO DIGITAL DEALS

For big-ticket items like specialty superfood powders, take advantage of bulk discounts, which you can often source online. Compare prices on websites selling superfoods – try online health stores like goodness.com.au or thesourcebulkfoods.com.au and check out their specials pages. You can also use social media for food inspiration and healthy hacks. “If you’re a vegetarian, or just want to go meatless once a week, use the hashtag #MeatlessMondays on Twitter or Instagram for recipe inspiration,” tips food trend expert Dr Morgaine Gaye.

2

UPGRADE YOUR SALADS

Looking for ingredients to turn your salad into a superfood star? Sprouted seeds are packed full of nutrients, protein and fibre.

“Sprouting is cheap and easy,” explains food adviser Lyndon Gee. The easiest to sprout are mung beans, chickpeas, alfalfa and mustard cress. Good health stores will stock a range of suitable seeds, grains and pulses, plus give advice, says Gee. “You can buy sprouters, but a large jar covered in muslin secured with an elastic band works really well,” he says. “Soak beans or seeds overnight, then drain and rinse – you’ll need to rinse and drain a couple of times a day 90

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Eat it until they sprout.” For a cheap alternative, try cress. “Simply fold a couple of pieces of paper towel, put onto a plate and add water until it won’t absorb any more, sprinkle evenly with cress seeds and keep damp – in a few days you’ll have cress,” he says.

3

THINK ABOUT THE LONG RUN

You may think it’s cheaper to swap your superfood goodies for basic whole foods, but sometimes it pays to spend more.

“Many of these ultra-healthy foods last a long time thanks to their extra-condensed nutrition and small serving size,” explains Julie Morris, author of Superfood Kitchen (Sterling, $34.99). “For example, you’d need more than eight oranges to get the vitamin C content of one teaspoon of camu berry powder – and the oranges would cost almost 10 times more.” Keeping a collection of shelf-stable superfoods on hand, such as chia seeds, hemp seeds, spirulina and goji berries, is a great way to turn a mediocre dish into a nutritionally great one.

4

WORDS BECKY FLETCHER PHOTOGRAPHY THINKSTOCK

Think it through – hit the shops with a meal plan to minimise waste and avoid overspending

STRETCH A HEALTHY MEAL

Tinned beans and pulses are a cheap and nutritious basis for a meal. Gee recommends keeping a few in your cupboard to add to soups, salads or stews. “Puy lentils are a great meat substitute in mince-based dishes such as cottage pie, or add to minced meat to make it go further,” he says. Butter beans can be mashed, seasoned with garlic, lemon and olive oil and used as a dip, or spread on toast and topped with tomato and red onion for a high-fibre bruschetta. Chickpeas make a tasty salad with tinned tuna, onion, tomato, and cucumber, or blended for hummus.

“For a quick curry, fry a chopped onion, add a tin of drained chickpeas and a couple of handfuls of frozen spinach and curry paste, heat, then stir through a couple of tablespoons of yoghurt,” says Gee. For even more savings, opt for dried pulses. Soak what you need overnight, then cook a large batch and freeze so you can pull out a handful when needed.

5

DITCH THE FOOD WASTE

If you look in the bottom of your fridge or fruit bowl in despair at the wilted contents, think twice before you throw it away. “Soups are a great use for slightly tired vegetables,” says Dr Gaye. “Or head to markets just before they close – you might get a bargain as some vendors may sell their remaining perishable items at a discount!” She also recommends making an efort to eat with womensfitness.com.au

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the seasons. “The food is better quality and it’s cheaper because it’s abundant.” In May, look for pumpkin, cauliflower, eggplant and leeks, and figs, plums, melons and kiwifruit.

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MAKE YOUR OWN SEED BLENDS

Versatile and inexpensive all-rounders, seeds and nuts can easily boost the nutritional value of a meal. “Try adding them to cereals, salads, smoothies and stir-fries,” suggests Rob Hobson, nutritionist and co-author of The Detox Kitchen Bible (Bloomsbury Publishing, $49.99). “Don’t buy expensive seed mixes – make your own by combining pumpkin, sunflower and chia with nuts – buy in bulk, then mix and store in jars,” he says.

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FIND A FRIEND TO SHOP WITH

It pays to find a food buddy when it comes to the more unusual ingredients you’ll use less often. “Split the cost on your favourite items with a friend, and store extra product in an airtight container inside the freezer, to extend the shelf life for long-term storage,” says Morris. And it’s not just online deals where friends are useful. “If you’re cooking for one, get the most out of supermarket discounts by dragging a friend along and splitting the costs,” says Hobson. Or form a cooperative with mates and buy your health foods in bulk, then split the cost on shipping. Try bulkwholefoods.com.au.

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BE CLEVER WITH STORAGE

Can’t get through your weekly produce haul before it goes bad? Hit the kitchen for some quick preserving prep. “The freezer is the first port of call for preserving leftovers, but there are other efective ways to ensure you don’t waste food,” explains wellbeing consultant Yvonne Wake. She advises slowly stewing over-ripe apples, pears, plums or grapes, in a small amount of water, then adding a generous squeeze of lemon, lime or even orange juice to stop oxidisation and the food going brown. “This lasts up to 10 days in a fridge or can be frozen and used within three months,” says Wake.

Lettuce leaves are another cheap, healthy food source that often ends up in the bin prematurely. “Avoid it with this little trick: separate the leaves, rinse well, blot dry and bunch together, then wrap a paper towel around the head of the lettuce and store in the bottom of the fridge – this will last a week more than usual,” she adds.

Made too much smoothie for one serve?

Freeze the rest in small plastic bottles and you’ll have a sweet drink for the road. @womensfitnessau

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T

ordic way

Good things come from Scandinavian countries: Alexander Skarsgård, IKEA… and these delicious recipes

Spelt pancakes with blueberries

SERVES 4 (12 PANCAKES) 2 eggs 400ml buttermilk 1 vanilla pod 200g wholegrain stoneground spelt flour 100g plain flour 1 tsp baking powder tsp bicarbonate of soda 1 tsp coarse sea salt 300g fresh blueberries 75g butter, for frying runny honey or syrup, to serve

TIP: Spelt has a lovely sweet taste, which works well in breakfast pancakes.

The benefit of using spelt is that you get more fibre, because it’s a wholeg rain flour and you’re consuming slow-release carbs.

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Eat like the Scandis Move over, Mediterranean – the Nordic lifestyle is full of healthy lessons, says Eat Nordic author Trine Hahnemann What makes Nordic life so healthy?

It’s all about eating fatty fish and lots of seasonal vegetables, wholegrains and lots of rye bread, and exercising as part of everyday activities.

Sharing food is also important: ‘hygge’,

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a Danish concept of being together, has to be part of each day.

What flavours are typically Nordic?

Salt, sweet and sour.

Traditionally there’s not a lot of spice, other than pepper, horseradish and

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wild garlic..

Flavours are often very fresh and the produce has to speak for itself.

The ultimate healthy Nordic meal is…

Rye bread with eggs, smoked mackerel, radish and cress.

PHOTOGRAPHY LARS RANEK

1 To make the pancake batter, beat the eggs together in a large mixing bowl. Add the buttermilk and beat again. Split the vanilla pod lengthwise and scrape out the seeds using the tip of a knife. Mix the vanilla seeds, flours, bicarbonate of soda and sea salt together, then add to the egg mixture and beat again until smooth. Mix in 125g of the fresh blueberries.

2 Melt a little butter in a frying pan and, using a soup spoon, place 3 separate spoonfuls in the pan so that you fry 3 small round pancakes at a time, turning them gently once, until nicely browned on both sides.

Keep each batch warm under a tea towel while you cook the rest.

3 Serve right away, topped with more fresh blueberries and honey or syrup.

Eat it Pork chops with apple and celeriac SERVES 4 2 yellow onions 2 carrots 4 pork chops 1 tsp butter 10 sprigs of thyme salt and freshly ground pepper APPLE AND CELERIAC SALAD 100g pearl rye 1 apple 200g celeriac 4 tbs mint, chopped 4 tbs yoghurt 2-3 tbs apple cider vinegar 1 For the salad, rinse the pearl

rye, then boil in salted water for 20-30 minutes until tender.

When done, rinse and drain.

2 Thinly slice the apple. Peel the celeriac and cut into thin slices.

Mix the salad ingredients together and season with salt and pepper.

3 Peel the onions and carrots and cut the onion in half. Season the pork chops with salt and pepper.

Pan-fry them in the butter with the onions, carrots and thyme, turning the chops over now and then. Total frying time should be about 10-15 minutes.

4 Serve the chops and vegetables with the apple and celeriac salad.

Smørrebrød for autumn and winter ALL SERVE 2

2 Mix the capers, onion, honey, oil, vinegar, mustard and pepper for the topping.

3 Crumble one slice of bread and toast in a dry pan. Top the remaining slices of bread with the cauliflower, topping, breadcrumbs and cress.

1 Pit the plum and cut the flesh into small slices. Mix with the cabbage and vinegar.

Top the bread with salmon, plum mix and horseradish, and season with pepper.

ROAST BEEF WITH PICKLED CARROT 100ml apple cider vinegar 40g sugar 2 cloves tsp coriander seeds 1 carrot, shaved into ribbons 1 spring onion, thinly sliced 2 Portobello mushrooms, chopped 1 tsp butter freshly ground pepper 2 slices of rye bread 4 slices roast beef

CAULIFLOWER WITH SWEET AND SOUR TOPPING 100g cauliflower 1 tbs capers 1 tbs red onion, diced 1 tsp honey 1 tbs extra virgin olive oil 2 tsp white wine vinegar 1 tbs Dijon mustard freshly ground pepper 3 slices of rye bread 3-4 tbs cress

Get more Scandinavian food inspo from Eat Nordic by Trine Hahnemann (Quadrille, $29.99).

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SMOKED SALMON 1 plum 50g red cabbage, shredded 1 tbs balsamic vinegar 2 slices of rye bread 4 slices of smoked salmon 2 tbs horseradish, grated freshly ground pepper

1 Steam the cauliflower until al dente, then cool and chop. womensfitnessaustralia

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1 Whisk together the vinegar, sugar and spices, then add the carrot and spring onion and leave for 30 minutes.

2 Fry the mushrooms in the butter and season to taste.

3 Top the bread with the beef, mushrooms and pickles. p 93

Eat it FO O D FO C US

Soy good THERE’S MORE TO SOY THAN TOFU, JUST FYI. This high-protein bean is the most widely cultivated legume in the world, thanks to its versatility. Native to China, where it’s been considered essential to everyday life for centuries, soy has become a global health TA MARI OR E? superstar, appearing in a range of roles OY SA UCdif S ? Both from milk to the more daring tempeh. the Wondering what ’s y, but so d Here’s why it’s a goodie: soy is a ente are made from ferm t, is en im nd quality source of protein (it’s one of few co tamari, a Japanese it’s a so t, ea plant foods that contain all the essential wh t ou (usually) made with amino acids), polyunsaturated fats, oice – just make good gluten-free ch insoluble fibre, omega-3 fatty acids, label if you’re sure you check the ct of miso, antioxidants, minerals and phytoestrogens coeliac. A by-produ w more known as isoflavones. Research shows that tamari also has a fe an soy could play a role in reducing cholesterol, minerals to ofer th warding of osteoporosis and lowering the risk soy sauce. of heart disease and some cancers. It may be particularly useful for women, thanks to those isoflavones, which mimic the action of oestrogen in the body. Because of this, many women turn to soy to ease the symptoms of menopause (when the body stops producing oestrogen), as it can raise oestrogen levels slightly. Although the science is inconclusive, studies suggest that eating soy may help to lower the risk of breast cancer and combat health problems related to excess oestrogen, like endometriosis and PMS. But, like any big star, there’s controversy surrounding soy, and conflicting reports about its purported health benefits. “What first started the research into soy and disease risk was the observed lower rates of cancer, and in particular breast cancer, in Asian countries,” explains WF dietitian Caitlin Reid. “One of the big dietary diferences between Asian countries and the Western diets is soy. Asian countries 1 TRY A STIR-FRY 2 KEEP IT FRESH consume more soy and it’s not as processed Tofu or tempeh are Fresh soybeans are as the types consumed in Western countries.” delicious in stir-fries. known as edamame – You may need to go easy on soy foods or Chop 1 head of broccoli you’re most likely to find supplements if you have breast cancer, thyroid and 2 carrots; toss in a them at sushi joints, issues or kidney stones – check with your GP if hot wok with oil. Add where you can enjoy you’re concerned. It’s also a common allergen, 1 crushed garlic clove, them straight from the so steer clear if you experience tingling in your and stir until fragrant, pod. Look for them at mouth, itching or flushed skin after eating soy. then add 150g chopped Asian grocery stores – Keen to tap into the benefits of soy? Opt for tofu or tempeh, 1 bunch if you buy them frozen, the most natural, whole food forms: “Include sliced bok choy, 1-2 tbs cook them in boiling traditional soy products such as tofu, edamame, soy sauce and noodles. water for 3-4 minutes soybeans and miso and avoid soy supplements,” before says Reid. “Everything in moderation is best serving. and a serve or two of minimally processed soy foods each day fits into this.”

3 ways to eat soy

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3 MAKE A SAUCE Give your salmon a twist with this miso marinade.

Combine 2 tbs miso paste with 1 tsp sesame oil, 1 tsp each chopped ginger and garlic, and 1 tbs water. Coat salmon fillets in the marinade and chill for 1 hour. Bake in a moderate oven for 15 minutes and serve with a side of steamed greens.

WORDS PENNY CARROLL PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

Buddy up to this bean for a wealth of health

WINTER-PROOF

your plate

Turn your body into a flu-fighting machine with these immune-boosting menu tweaks KNOW HOW YOU PREP YOUR BOD FOR BIKINI SEASON? Getting ready for winter is kinda the same (just with fewer burpees). If the cooler temps signal a season of colds, flu and general ‘blahs’ for you, there are some steps you can take in the lead-up to prep your bod for the onslaught.

The right menu coupled with practical lifestyle measures will help keep your immunity primed to destroy foreign bodies efectively. “The immune system is made up of cells that all play a diferent role.

One of the important cells are white blood cells (called leukocytes), which come in two basic types – phagocytes and lymphocytes.

These cells remember and recognise previous invaders,” says nutritionist Angela Yussuf. For these cells to be firing on all cylinders, your body needs to be properly nourished and rested, so we’ve put together an action plan to help you battle bugs.

Ditch the izzies Cracking open that afternoon can of cola could be doing your immunity a disservice.

These sweetened drinks contain phosphoric acid, which depletes your levels of calcium and magnesium – minerals that contribute to a healthy immune system. “In addition, the sugar in these drinks can cause your white blood cells to become less efective at killing germs,” says Yussuf.

TAKE ACTION: It’s time to make friends with your water jug, but if you find plain H2O boring, pour some sparkling mineral water or try flavouring your water with lemon, orange or cucumber slices.

Stress less Overwhelmed by your ever-expanding to-do list? “When we’re stressed, the immune system’s ability to fight antigens is reduced and we’re more susceptible to infections,” says Yussuf. “Stress generally decreases the efectiveness of the immune system and slows down the crucial healing process.”

TAKE ACTION: A nutritious diet can support your body. “Foods containing B 96

vitamins, like wholemeal bread and brown rice, help your body to release energy from food and fight stress. Also, increase your intake of immune-boosting nutrients such as vitamin C and zinc, which can be depleted through stress,” advises Yussuf. A stir-fry with turkey, capsicum, mushroom and green veggies, served on brown rice, is just the fuel your frazzled nerves are calling for.

Wake up early Setting your alarm earlier is a good idea for a few reasons: You’ll score more exposure to daylight, you have time for a proper brekkie, and you won’t start your day in a rush. Struggling to crawl out of bed? Sort out your sleep routine. A lack of shut-eye can take a toll on immunity. “Studies show that if we’re sleep-deprived, our lymphocytes go down while inflammatory proteins called cytokines increase,” says Yussuf. Translation?

Too many late nights can decrease your body’s ability to respond to infections.

TAKE ACTION: There’s no substitute for sleep (sorry), but an anti-inflammatory diet can help bolster your immune system.

“Omega-3-rich oily fish, avocado and nuts have anti-inflammatory properties,” says Yussuf. “Some people find that eating a banana or oatcake half an hour before bed helps them sleep longer. These foods are a good source of tryptophan, an amino acid that has a calming efect.”

“To get the biggest benefits, eat these foods raw or lightly steamed.” Finding it hard to get your fill? Sneak extra fruit and veg into smoothies and juices, soups and salads. We like this immune-boosting juice: orange, pineapple, carrot, ginger and lemon.

Balance your tummy If you’ve recently had a course of prescription meds – especially antibiotics – your gut might need a helping hand. Medication can tip the bacterial balance in your gut in the wrong direction, which is bad news for your inner defences.

“Most of the body’s immunity is built in the intestinal tract by the friendly bacteria

Eat your greens There’s a good reason health experts tell us to ‘eat a rainbow’: bright, antioxidantpacked fruit and veg will protect your health.

“Antioxidants bind with harmful free radicals, rendering them powerless and helping us maintain optimal health. The three major antioxidant vitamins are beta-carotene, vitamin C and vitamin E,” explains Yussuf.

TAKE ACTION: Aim to eat seven to nine portions of fruit and vegetables per day. “You’ll find these goodies in colourful produce – those with green, purple, blue, red, orange and yellow hues,” says Yussuf.

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Eat it balance that resides there. Since antibiotics indiscriminately kill bacteria, good and bad, the body’s ability to create an appropriate response is altered,” says Yussuf.

TAKE ACTION: Getting your gut back into balance is the first step to improving immunity. “Strengthening your gut with probiotics is a great way to re-establish balance in your body,” explains Yussuf.

Snack on probiotic-rich natural yoghurt topped with berries (a source of vitamin C) and a sprinkle of seeds, or slurp on some miso soup with veggies, garlic and ginger to give your tummy a dose of friendly bugs.

Clean up your plate Ease back on the fast food if you want the best chance of getting through winter sans illness. “A junk-food diet doesn’t give the immune system what it needs to function optimally,” says Yussuf. “For example, sugar can negatively afect the capabilities of your white blood cells, and has been shown to compete with vitamin C for space in your cells. It also causes inflammation, which can hinder your ability to fight bugs.”

TAKE ACTION: To beat the fast-food habit, crowd out the junk with fresh produce – get organised and plan your meals, freeze healthy veggie soups in single portions for last-minute dinners and swap processed treats for homemade goodies. Make your own bliss balls or reach for air-popped popcorn instead of chips.

IT’S A KNOCKOUT! Use these illness fighters to stay ahead of the cold war this season

Ginger WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

This spice is a great immunity-booster.

It’s a proven diaphoretic, which means it increases sweating, and research shows that perspiration has antibiotic properties that can help to fend of bacteria.

Chamomile tea

Not just a sleep aid, the chamomile flower contains medicinal properties.

It’s naturally high in substances called phenolics, which have been associated with a boost in antibacterial activity.

Tomatoes

The salad staple is high in the antioxidant lycopene, which is thought to help improve the function of white blood cells. Start perfecting your homemade Bolognese sauce now.

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Pack a picnic Seize the last warm rays of sunshine with a little outdoor dining

PICNICS COMBINE TWO of our favourite things: delicious fresh food and the great outdoors. Not only does rolling out the rug for an al fresco feast ofer up one of the few settings where it’s acceptable to eat and lay down, picnics also give you the chance to enjoy yummy share plates with a side serve of vitamin D. Want to nail your next outdoor spread? Skip the usual fare of BBQ chicken and creamy coleslaw, and stock your basket with homemade dishes that give a nod to the produce your destination is known for.

And if you don’t want to slip straight from your fiesta to a siesta, pack games to get your crew active.

A frisbee, tug-of-war rope, grip ball set or even totem tennis will help you build up an appetite for round two!

Try taking your meal out into the sunshine at one of these picnic spots.

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New South Wales BATEAU BAY BEACH, CENTRAL COAST Like your picnics with a beachy backdrop? Make tracks to Bateau Bay in the Wyrrabalong National Park. The shoreline is sheltered from the elements (with plenty of shade to boot!). But before you settle in, pay a visit to The Entrance Farmer’s Market where you can load up on fresh sourdough bread and local fruit and veg. Not sure what to create with your produce? The friendly farmers at the stalls can give you tips.

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BLACKWATTLE BAY PARK, SYDNEY A stone’s throw from the Sydney Fish Market, Blackwattle Bay is the perfect place to enjoy fresh prawns (with seafood sauce for dipping, natch) or make the most of the barbecues on ofer at the park and sear yourself some calamari with soy, chilli and spring onion. Want to stretch your legs after lunch? The Glebe Foreshore Walk combines pretty water views with a stunning cityscape.

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Eat it Queensland CATTANA WETLANDS, SMITHFIELD Hello, local wildlife! You’ll find plenty of birds and butterflies at this scenic spot – and the boardwalks around the freshwater and saltwater lakes will make sure you get to see them all. Tropical North Queensland is famous for its beef, so throw a steak on one of the barbies at the picnic site and serve it up with a fresh salad starring locally grown mango, avocado, papaya or lychee.

KANGAROO POINT CLIFFS, BRISBANE River on one side, clifs on the other, and a pretty spectacular view of Brisbane city… If that sounds like your idea of a great picnic spot, lay down your blanket and get comfy. Want to pay homage to the local agriculture industry? Wheat, barley, chickpeas and mungbeans are all harvested in southern Queensland’s Darling Downs, so make them the hearty building blocks for your packable salads.

South Australia RYMILL PARK, ADELAIDE Rymill Park is a regular crowd-pleaser with something for everyone. Think playgrounds (to embrace your inner kid!), duck ponds, bike paths and rowboats for hire. Adelaide’s apple orchards start bearing fruit in May, so make the most of the in-season Fuji, Red Delicious and Pink Lady varieties and prep an apple slaw, or satisfy your sweet tooth with a healthy take on apple crumble.

MATILDA BAY, NEDLANDS Who doesn’t like to look at bottlenose dolphins while they chow down their lunch? No one, obvs! But if the Swan River residents aren’t poking their fins up to say hi, there are plenty of pelicans, swans and ducks to keep you company at Matilda Bay. WA boasts some of the best fresh fish you can hook, so barbecue some scallops and prawns – they won’t need much more than a squeeze of lemon and some seasoning to make them shine!

NOBLE FALLS RESERVE How’s the serenity! Just 50km north east of Perth, Noble Falls is the perfect spot to get your nature on among the gumtrees and the Wooroloo Brook. The nearby Perth Hills region is home to a host of wineries, so if you fancy your picnic feast with a glass of local shiraz, stop by on your way through.

Tasmania

Victoria

WORDS ALICE HARRINGTON PHOTOGRAPHY THINKSTOCK

KUITPO FOREST, MT LOFTY RANGES Calling all hikers! Forgo the picnic basket and stow your spread in a backpack so you can take to the trails at Kuitpo Forest.

You’ll find picnic areas dotted throughout the reserve – but you might have to share with the local kangaroos. Embrace some typical Aussie tucker (damper, anyone?) and olives from the Murrylands.

Western Australia

HANGING ROCK, WOODEND Maybe you read the novel Picnic at Hanging Rock in school – but we’ll bet you didn’t you know that, while the volcanic rock formation is cool, the thriving local food scene in the Macedon Ranges is the real reason you should be picnicking here. Rich volcanic soils and bountiful water make the produce top-notch. Olive oils and tapenades are where it’s at, so make those ingredients the stars and pick up local bread and cheese to DIY an antipasto platter. Optional extras: cheese, meat and organic veg.

NATIONAL RHODODENDRON GARDENS, OLINDA Think 40 hectares of brilliant blooms (more than 15,000 rhododendrons, 12,000 azaleas and 250,000 dafodils, to be exact) and sprawling green lawns. There are no barbecues on site, though, so pack your picnic with smoked fish, a chicken pasta salad, and cherries from the orchards that dot the area, for a sweet finish.

COLES BAY If you want the kind of views that don’t even need a filter to impress, this place delivers. Throw down your picnic rug and enjoy the expansive Tasman Sea and Freycinet National Park. As Tassie is the world’s largest supplier of wild abalone (a deliciously succulent shellfish that’s also a great source of omega-3, FYI), it seems only right that you plate some up for your picnic. Try it butterfried with a side of seasonal vegetables.

SPRUCE UP YOUR SPREAD Prep for your picnic with these outdoor essentials…

SunnyLife picnic basket, $119, sunnylife.com.au

Lark paper plates, $6.95 (for pack of 10), larkstore.com.au

Northern Territory BERRY SPRINGS NATURE PARK, BERRY SPRINGS Just south of Darwin, this picturesque park is a top day trip destination for picnickers (think shady tables and barbecues aplenty).

Other highlights include Berry Creek’s clear water pools, woodland walking tracks and a pretty impressive assortment of native plants. Darwin is famous for its eclectic cuisine, but if you want something local, mud crab or barramundi should be what you’re throwing on the barbie.

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Mozi picnic rug, $69.95, mozi.com.au Kmart catch ball set, $5, kmart.com.au

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GO FISH Long time no sea? Hook yourself one of these nourishing fish recipes from nutritional therapist Amelia Freer

POACHED THAI SALMON WITH PAK CHOI SERVES 2 coconut oil 2 shallots, finely chopped 2 cloves of garlic, finely chopped or grated a thumb-sized piece of fresh ginger, peeled and finely chopped or grated 1 red chilli, deseeded and chopped 1 Kair lime leaf, finely shredded stalk of lemongrass, finely chopped 500ml fish or vegetable stock 2 salmon fillets, skinned 2 pak choi, leaves separated a small handful of fresh coriander leaves, to serve

Make up lots of this dish in advance and eat it whenever you need something tasty, delicious and filling.

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1 Heat 1 tbs of coconut oil in a medium saucepan and fry the shallots, garlic, ginger and chilli for a few minutes to soften. Add the lime leaf and lemongrass to the pan and cook for another minute.

2 Pour in the stock, bring to the boil, then reduce the heat. Simmer gently for 10-12 minutes to infuse the flavours. Add the salmon fillets and allow to poach for 7-8 minutes over a gentle heat. Add the pak choi leaves for the last minute of cooking.

3 Arrange the salmon fillets and pak choi in serving bowls and ladle the fragrant broth over – remove the lime leaf and lemongrass before serving. Garnish with the coriander.

Eat it The red lentil coating makes a healthy, crunchy crust for fish.

FISH FINGERS WITH BROAD BEANS SERVES 2-3 BEANS 500g frozen broad beans, peeled (use fresh beans if it’s the right time of year) sea salt a small bunch of fresh parsley 60ml chicken or vegetable stock 40ml olive oil FISH FINGERS 150g red lentils 1 tsp sea salt tsp freshly ground black pepper tsp ground turmeric tsp ground coriander zest of 1 lemon 1 large egg

300g fresh cod fillet coconut oil 1 Cook the broad beans in salted boiling water for 10 minutes. Drain, remove a handful and put to one side for later, then put the rest into a blender with the parsley. Add the stock and olive oil and blend until smooth.

Mix in half the reserved beans.

2 Pulse the red lentils in a heavy-duty food processor until you have a flour.

Mix in the salt, pepper, turmeric, coriander and lemon zest then put on a deep plate or into a shallow bowl.

Whisk the egg in another bowl.

3 Rinse the cod fillet, pat it dry with

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kitchen towel and cut into sticks or ‘fingers’. Dip the cod pieces into the whisked egg and then into the red lentil mixture, making sure they are well coated on all sides. Place the coated pieces on a wire rack while you coat the rest.

4 In a small deep pan, heat 6 tbs of coconut oil and fry some of the fish fingers, making sure they are not touching each other. Cook for 2-3 minutes on each side or until golden brown. Transfer to a plate covered in kitchen towel while you fry the rest.

5 Serve the fish fingers and broad bean smash with wedges of lemon and the remaining broad beans on top.

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SWEET POTATO CAKES WITH GRILLED TIGER PRAWNS AND GINGER-SAFFRON YOGHURT SERVES 4 3 medium-sized sweet potatoes, peeled (around 750g) 1 egg 25g coconut flour 3 spring onions, chopped 1 tsp sea salt freshly ground black pepper coconut oil 16 raw tiger prawns, peeled and deveined GINGER-SAFFRON YOGHURT a pinch of safron threads 125g coconut yoghurt 1 tsp fresh ginger, finely grated 1 tbs extra virgin olive oil

sea salt and freshly ground black pepper a squeeze of lemon juice 1 tbs each of coriander and mint, freshly chopped (optional) 1 Steam or boil the sweet potatoes for 10-12 minutes until soft. Drain and dry the potatoes in the pan for 1-2 minutes, then mash them until smooth.

Mix in the egg, coconut flour, spring onions, salt and pepper. Form 12 lime-sized balls and press these into patties, about 1cm thick. If making ahead, chill the cakes in the fridge until you’re ready to cook them.

2 Add tbs of boiling water to the

safron threads and leave to cool.

Remove from the water and mix them into the coconut yoghurt with the ginger, olive oil, salt and pepper.

Squeeze in a little lemon juice. You can add fresh coriander and mint as well, if you wish!

3 Put 2 tbs of coconut oil into a large non-stick frying pan over a medium heat. Fry the cakes for 3-4 minutes on each side, until golden brown.

4 Quickly sauté the prawns in a non-stick pan in a little coconut oil for 2 minutes on each side, until pink and cooked through. Serve the patties with a dollop of ginger-safron yoghurt over the top and the prawns on the side.

Experiment with ingredients like broccoli and spinach to make a patty using this method, or simply combine potato and fish to make a fishcake.

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Eat it Fish hacks Nutritional therapist and cookbook queen Amelia Freer shares smart seafood tips Think beyond healthy fats “Seafood can provide a source of great quality protein, iodine, vitamin D, potassium, iron, zinc, selenium and a few B vitamins.

Smaller fish, like sardines or anchovies, can also be a useful source of non-dairy calcium.”

Don’t visit the fish market on Monday “I was always advised to try to avoid buying fish on a Monday, as often it’s caught the Friday before, so is three days old! Buy the freshest you can get your hands on and try to cook it the same day.”

Scared of over-cooking your fish? Use a timer “I get easily distracted in the kitchen, then all of a sudden the fish is overdone. So a timer, set a few minutes less than the recipe states, means I can check how things are coming along. You’re aiming at the point just as the flesh starts to turn opaque.”

PHOTOGRAPHY SUSAN BELL

Watch out for albumin…

“You may see lots of white, foamy liquid coming out of the fish [as it cooks]. This is harmless albumin, and even perfectly cooked fillets will have a bit, but if there’s a lot then it suggests the temperature is too high and could be turned down.”

For more easy, healthy recipes, pick up a copy of Cook. Nourish.

Glow. by Amelia Freer (Michael Joseph, $45).

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INDIVIDUAL FISH PIES SERVES 4 1 x 400ml tin coconut milk 1 tbs garlic-infused oil juice and zest of 1 lemon 2 bay leaves 300g cod fillet (about 2 small fillets) 300g undyed smoked haddock a splash of white wine (optional) sea salt and freshly ground black pepper 1 large celeriac, peeled and chopped into equal-sized chunks sprigs of fresh thyme, leaves picked 1 tbs unflavoured coconut butter 150g raw king prawns spring onions, green parts only, thinly sliced a small handful of fresh chives, chopped 1 tbs fresh parsley, chopped, to serve 1 Put the coconut milk, garlic oil, lemon juice and zest and bay leaves into a large, deep pan. Add the cod and haddock and bring to a gentle simmer.

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Poach the fish for approximately 10 minutes until the flesh flakes easily.

2 Remove the fillets and set aside.

Add the wine (if using) to the poaching liquid, season to taste with salt and pepper, and leave to simmer over a low heat while you make the celeriac mash.

3 Preheat the oven to 200°C (180°C fan-forced). Put the celeriac into a pan of boiling water and boil with the thyme leaves until tender. Drain and mash with the coconut butter, and season to taste.

4 Flake the fish and divide between 4 individual ovenproof dishes (or you can use one big dish). Add the prawns, spring onion and chives to each pot and pour over a quarter of the poaching liquid – it should have thickened slightly by now. Top with celeriac mash and bake for 40-50 minutes, or until the pies are golden on top.

5 Scatter with chopped fresh parsley and serve with steamed greens such as broccoli, peas or rainbow chard.

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Look it Your Personal Best Easy rider

WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

Making your morning commute on two wheels might be good news for your pins, but it can do a number on the face you perfected before leaving the house. To keep post-ride redness, dryness and sun damage to a minimum, make friends with this skin-saving trio.

1 UP THE ANTI Massage in an antioxidant-rich serum after cleansing to protect your skin cells from environmental nasties like pollution. Try: Antipodes Divine Face Oil Organic Avocado Oil & Rosehip, $33 2 DOUBLE DUTY Don’t have time to re-do your make-up once you clock on? Buddy up to a skinperfecting BB cream to score a spot-free complexion. Try: Jane Iredale Glow Time Full Coverage Mineral BB Cream, $76 3 SPRITZ IT Face mists are bosses at calming irritation and redness, so keep one in your bag to cool of after your ride. Try: Jurlique Rosewater Balancing Mist Intense Deluxe Edition, $79

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INTO THE WILD Take your winter wardrobe on a trip inspired by Australia’s great outdoors

Witchery top, $59.95; Maje dress, $460; Scotch & Soda beanie, $89.95.

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Bonds T-shirt, $24.95; Levi’s jacket, $149.95, and shorts, $79.95; Liberty London bag, $709, from David Jones.

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Sportsgirl jumper, $99.95; Life With Bird shorts, $265; Country Road boots, $229.

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Candidate jumper, $89.95, and Neuw jeans, $149.95, from General Pants Co.; Scotch & Soda scarf, $109.95; Country Road shoes, $149.

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Scotch & Soda jumper, $179.95; G-Star shorts, $160; The North Face backpack, $170.

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Bec & Bridge top, $250; Roxy jumper (worn around shoulders), $79.99; Rebecca Minkoff skirt, $255, from Order of Style; G-Star hat, $60; Country Road bag, $99.95.

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Tigerlily jumper, $179.95; SuprĂŠ jeans, $35.

Photography Dave Wheeler Styling Jess Pecoraro Hair and make-up Jaclyn Hnitko/The Artist Group Model Brooke/Vivien’s Models

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Fragrance

FIT

Your best workout ever could be a simple spritz away

THE KEY TO A KILLER SWEAT SESH? A pumpin’ playlist, of course, your favourite kicks, some #OOTD-worthy threads and a bottle of perfume. Yeah, you read that last part right – the perfect scent could take your regular workout up a notch by improving your mood.

Take peppermint essential oil, for example. According to US researchers, a whif of this potent juice can seriously enhance your physical performance. In fact, during a study of 40 athletes, scientists found the volunteers could knock out more push-ups, run faster and grip harder after sniing the scent. Why? Experts think that because mood and motivation are closely related, a boost in happy feels can keep you motivated to work harder.

As well as having a connection to our emotions and memory, recent research shows aromas can afect your respiration and circulation – but the power of scent is nothing new. In ancient Egypt, Greece and Rome, essential oils and aromatic plants were used in all areas of daily life, from scenting baths and beautifying skin to fumigating rooms to help prevent disease. Exercise involved perfume, too.

No trip to the Ancient Greeks’ outdoor gymnasium would be complete without a rubdown with fragrant oils. Athletes carried their olive oil and herb blends in special bottles called aryballos (for men) and alabastra (for women).

Fast-forward a few thousand years, and studies show it could pay to harness the power of these aromas. A spritz of the right scent – think lemon for a mind boost; lavender to reduce anxiety; eucalyptus for easier breathing – could be the ticket to a few more push-ups or a faster sprint.

So, whether you’re unwinding with a gentle yoga session, hitting it hard with some high-intensity intervals, focusing on endurance training or freshening up post-workout, here’s how to match a fragrance to your exercise of choice.

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HIIT IT You want to feel: Energised and alert, ready for short, sharp bursts of action You need: Grapefruit, lemon, bergamot Move over cofee – if you’re looking for an olfactory pick-me-up, choose citrus instead. Studies show that lemon oil can increase productivity in oice workers, so sniing lemon before a workout could be your new secret weapon.

It’s not just psychological, either: grapefruit oil is also known to help combat muscle fatigue and reduce the build-up of cellulite.

Wear it: 1 PACO RABANNE OLYMPEA EDP, FROM $81

Give yourself an olfactory pep talk with a blast of refreshing green tea, tangerine, jasmine and ginger lily.

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2 JO MALONE GRAPEFRUIT COLOGNE, FROM $95

Grapefruit, enduranceboosting peppermint and bonus rosemary to clear your airways.

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3 MARC JACOBS DAISY EAU SO FRESH EDT, $99

If this fusion of florals and citrus doesn’t perk you up during your sprint sesh, we don’t know what will!

Look it GO THE DISTANCE You want to feel: Focused for extended stamina

You need: Sandalwood, patchouli, musk Clocking up those Ks requires a lot of mental and physical exertion, so you need a powerful and longlasting scent. “To aid in activity where prolonged concentration is required, you’re looking for deep base notes that linger,” says fragrance expert Lawrence Roullier.

DOU BLE T IME

Wear it:

Want your fragran ce to last? Tr y spritzing it through your tresses af ter a workout. Sp ray your perfume of choice in the space just in front of you, then walk through it, tossing your hair as you do.

4 NARCISO RODRIGUEZ FOR HER L’ABSOLU EDP, FROM $138

This long-lasting fragrance opens with a bouquet of jasmine before settling into intoxicating base notes of patchouli and sandalwood.

5 KIEHL’S MUSK OIL ROLLER BALL APPLICATOR, $37

Apply this scent to your pulse points (aka your wrists or inner elbows) for a concentration boost, thanks to musk and energising ylang-ylang.

6 TOM FORD BLACK ORCHID EDT, FROM $95

Keep your mood lifted with a blend of fruits and florals and boost your stamina with earthy patchouli and creamy sandalwood.

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STRETCH OUT You want to feel: Calm and relaxed for a yoga or meditation sesh You need: Lavender, vanilla, frankincense “Dark, woody and smoky fragrances are becoming popular again and are relevant for the yoga environment where you want to evoke a spiritual sense of peace,” explains Roullier. As well as being physically cooling, lavender is also emotionally calming as it’s proven to soothe the nervous system. If you choose to go with a lavender scent, Roullier suggests you avoid powdery artificial types, which, like artificial rose, can put you of.

Wear it: 1 NE’EMAH LAYA EDP, $98

Every spritz of this is like a big ol’ hug for your senses. The fusion of sweet vanilla, musk and cedarwood make for a comforting scent.

2 BULGARI OMNIA PARAIBA EDT, FROM $98

3 AERIN AMBER MUSK EDP, FROM $165

Cosy up to the creamy notes of gardenia, energising cocoa bean and passion flower to fire up your practice.

Keep calm and relax into your stretch sesh with this blend of amber, musk, coconut water and rose.

Pre-workout hack Complete your warm-up with a fragrance fix Want to extend that postworkout high? Buddy up to a scent before your session. “The post-exercise feel-good factor from endorphins is enhanced by fragrance’s emotional benefits,” says Lorna McKay, co-founder of The Perfume Society (perfumesociety.org).

Since circulation is strongest around your pulse points (hint: behind your knees or wrists), apply your perfume in these spots to help them release and develop more quickly.

“Dark, woody and smoky fragrances are relevant for the yoga environment, where you want to evoke a spiritual sense of peace”

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Look it Make your own Dreaming of blending a signature fragrance? It’s simple, says Susan Curtis from Neal’s Yard Remedies (nealsyardremedies.com.au) Start with a base of almond, jojoba or sunflower oil. “Essential oils can be suspended in either oil or alcohol, but they must always be diluted before putting on skin, as they’re the most concentrated part of the plant and can cause irritation,” Curtis explains.

Next, consider how long you want your perfume to last. The strength of the fragrance isn’t about the carrier ingredient, says Curtis, it depends on the essential oils you use. “For example, frankincense lasts a long time on the skin whereas lemon is light and evaporates more quickly,” she says.

If you want to use your scent as a room fragrance, simply add the drops of essential oils straight into a difuser. To make an EDP, dilute the oils with 30ml of neat vodka instead of a base oil.

Try these recipes or get creative with your own combo of oils!

WORDS YANAR ALKAYAT; JAYMIE HOOPER PHOTOGRAPHY TRENT VAN DER JAGT

WAKE UP For strength, focus and concentration In a 30ml dropper or glass bottle add: 30ml or 2 tbs of base oil 12 drops frankincense 4 drops lemon 4 drops orange 4 drops rosemary Mix well and shake. Adjust and tailor to your taste.

RELAX An evening blend to unwind In a 30ml dropper or glass bottle add: 30ml or 2 tbs base oil 4 drops bergamot 8 drops geranium 12 drops lavender Mix well and shake. Adjust and tailor to your taste.

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FRESHEN UP You want to feel: Refreshed, energised, ready to go post-workout You need: Neroli, bergamot, lime Citrus oils are multi-dimensional in their aromatherapeutic qualities and widely used in cologne for an invigorating efect. Neroli oil, which is steam-distilled from orange blossoms, can enliven as well as balance the senses with its floral aroma, while bergamot can lend a soothing scent. “A traditional cologne – with clean citrus notes on top of an aromatic herbal base – is the ideal post-shower spray,” says Roullier. “It’s not designed to last too long; it will just enliven the senses.”

Wear it: 1 DIPTYQUE L’EAU DE NEROLI COLOGNE, $138

2 CALVIN KLEIN ETERNITY NOW EDP, $89

3 VALENTINO DONNA EDP, FROM $95

A lively mix of neroli, bergamot, patchouli and geranium, this light cologne will keep your energy levels up.

Send bad vibes packing with a burst of juicy nectarine, lychee, peach blossom, peony and zesty neroli.

Reinvigorate your senses post-shower with a blast of bergamot, patchouli and rose essence.

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1 Puma crop top, $50 2 Rapha shoes, $525 3 Skins shorts, $189.99 4 Giordana top, $100 5 Garmin Tactix watch, $369.99 6 Puma tights, $90 7 Bellwether bib short suit, $189.95 8 Arcadia Movement crop top, $74.95 9 Pearl Izumi gloves, $25 10 Oakley crop top, $59.95 11 Oakley sunglasses, $279.95 12 Rapha top, $195 13 Skins short-sleeve jerseys, $129.99 each

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It’s time to give your beauty kit a mid-year shake-up

Glow with the season IN THE IMMORTAL WORDS OF JON SNOW, winter is coming, you guys. Beauty translation? It’s time to put those powders back on the shelf and nix the whole it’s-so-humidI-don’t-even-moisturise thing you’ve got going on. Just like you trade your workout singlet for cosy layers once the temps start dropping, you’ve got to make some adjustments to your beauty routine, too. Not sure what to bag and what to ditch? Chill. We asked the pros for their winter beauty swaps so you can glow all year round.

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The swap: Gel cleanser for a creamy formula Prone to dry spots and flakiness? Ditch gel or foam cleansers that make your skin feel tight, ASAP. They’re stripping your skin of its natural oils and increasing your chance of sensitivity and dryness. To boost your moisture levels, try a cream cleanser infused with nut butters, essential oils and antioxidants instead.

It might not work up much of a lather, but it’ll be a champ at melting away grime and keeping your skin in good nick.

BAG IT: 1 A’kin Rose & Geranium Creamy Cleanser & Toner, $27.99 2 Mukti Hydrating Cleansing Lotion, $52.95

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Look it The swap: Light lotion for a rich moisturiser While lightweight formulas are a dream for sweaty summer complexions, cold weather, low humidity and indoor heating can impair your skin’s barrier function. Your new go-to? Emollients. According to Christine Clais, skin expert and The French Facialist (thefrenchfacialist.com), emollients such as shea butter and coconut oil act like a protective blanket for your skin, which prevents moisture from escaping. If you’re a bit on the oily side and can’t stand the idea of putting more stuf on your face, you’ll still need to up your water (not oil) content, so look for an oil-free moisturiser and pop it on after cleansing. BAG IT: 1 Bliss Triple Oxygen + C Energizing Cream, $79.99 2 Philosophy Ultimate Miracle Worker Multi-Rejuvenating Nighttime Serum-in-Cream, $110

The swap: Powder blush for a cream tint According to Dutton, cream blushes fuse with your skin rather than sitting on top of it – which is good news for dehydrated cheeks. Creams also bring out the warmth in your skin, plus they’ll leave you with a fresh, dewy finish.

Sold! Still looking a little lacklustre? Dutton suggests dabbing cream illuminator along your cheekbones.

BAG IT: 1 Nude by Nature Soft Focus Illuminator, $22.95 2 Elizabeth Arden Ceramide Cream Blush in Nectar, $52 3 ModelCo Crème Rouge Cheek & Lips, $22

The swap: Conditioner for a hair mask To keep your mane in a state of glossy perfection (despitee those winter winds, air-con and beanies), swap your conditioner for a weekly hair mask with proteins and nourishing oils.

BAG IT: L’Oréal Paris Elvive Total Repair 5 CICA Cream, $9.95

The swap: Rough scrubs for a gentle exfoliant

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

The swap: Powder foundation for a liquid base Pack those powders away, friends, because liquid’s where it’s at.

“Once the cooler months roll around, I suggest opting for something a little more hydrating,” says make-up artist Hayley Dutton (hayleydutton.com). Powders aren’t as forgiving on dry, flaky skin, so Dutton recommends picking up a foundation infused with skincare elements to help treat your complexion at the same time. Go for water-based prods with hyaluronic acid or try a do-it-all formula. “Great examples of these are BB and CC creams that are enriched with vitamins, minerals and moisturisers,” Dutton tips. BAG IT: 1 Bobbi Brown Skin Foundation Cushion Compact SPF 30, $45 2 CoverGirl Outlast Stay Luminous Foundation, $20.95 womensfitnessaustralia

Ever had your eye make-up ruined by a downpour? To save face, arm yourself with a waterproof mascara, and dust translucent powder under your lashline and over your eyelid for staying power, tips Dutton. BAG IT: 1 Lancôme Hypnôse Doll Lashes Waterproof Mascara, $54 2 Revlon Ultra Volume Waterproof Mascara, $21.95

LIGHT THE WAY

Alright, technically you shouldn’t be using harsh scrubs or exfoliators any time of the year, but since your skin’s hit with a barrage of environmental assaults in winter, now’s the time to kick ’em. To slough away dry skin, opt for a cream exfoliant or mask with gentle acids like lactic (which also restores moisture) or fruit enzymes once or twice a week. BAG IT: 1 Éminence Organic Skin Care Rosehip Exfoliating Masque, $79 2 Dermalogica MediBac Clearing Skin Purifying Wipes, $26.50

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The swap: Regular mascara for a waterproof blend

Brighten up your dark spots with these potent skincare prods While a hydrating serum should be numero uno in your winter skincare arsenal, it’s also a great time to make friends with resurfacing prods if you’re speckled with pigmentation.

“UV exposure from the sun tends to be less intense at this time of year,” Clais explains, and since sun damage exacerbates pigmentation, your best shot at fading brown spots p is during the cooler months.

Try: 1 Medik8 White Balance Click Oxy-R Ultra Brightening Serum, $122.65 2 HydroPeptide Even Out Skin Brightening Pigment Corrector, $99 3 Alpha-H Liquid Gold Radiance Serum, $91

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THE FILLER: OATS Start your day with this super grain. Why? It’s a true breakfast of champions. “Rolled oats, with their low-GI, give you long-lasting energy,” explains WF dietitian Caitlin Reid.

“They also contain fibre and are one of the richest sources of beta-glucan, a soluble fibre that helps to lower cholesterol re-absorption.” Plus, rolled oats are easy to prep, making them a perfect brekkie choice. “Enjoy them as porridge with stewed fruits in winter or as bircher muesli in summer,” adds Reid.

“Oats are also great in biscuits and crumbles.”

Adidas Stellasport backpack, $90

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Upgrade your gym bag and your shopping bag with these #healthspo combos

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Nike backpack, $50, from The Iconic

THE FILLER: RASPBERRIES We love these sweet berries, and thankfully, they’re healthy enough for regular munching.

“Raspberries are a great source of fibre, which is important for gut health, and their vitamin C content helps your immune system stay strong,” Reid says. “They also contain folate and are low in kilojoules.” When they’re in season (spring and summer), raspberries are delish eaten fresh from the punnet, but they’re also a good option to store in your freezer all year round. Add them to muesli, muins yoghurt and salads.

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The North Face backpack, $120, from The Iconic

THE FILLER: PEAS “While many of us wouldn’t think too much about the nutritional benefits of green peas, these little balls pack a nutritional punch,” Reid tell us.

“They’re a good source of vitamin K, folate, vitamin C and fibre.

They also contain phytonutrients such as flavanols, phenolic acid and carotenoids.”

Pretty impressive, no?

Stash a pack in your freezer and you’ll always have a healthy veggie to toss into last-minute meals.

“Add frozen green peas to your chicken risotto or pork fried rice,” Reid tips.

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Look it THE FILLER: LICORICE Got a thing for licorice?

That just means you’ve got a taste for an awesome natural sweetener and herbal healer. “The licorice plant, glycyrrhiza, is a herb that is 50 times sweeter than sugar,” says Reid. “It’s what gives confectionery licorice its flavour.”

Licorice root has some nifty health benefits.

“It contains insoluble and soluble fibre (important for healthy digestion and cholesterol), and is rich in antioxidants,” adds Reid. “It’s also thought to have antimicrobial and antiviral activities in the body.”

STYLING JESS PECORARO PHOTOGRAPHY TRENT VAN DER JAGT WORDS PENNY CARROLL

Marc by Marc Jacobs backpack, $299, from David Jones

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Look it

Beauty loot The prettif ying products worth your coin!

Sweet enough Better mane Loaded with hydrating avocado and coconut oils, Keune So Pure Recover Treatment, $31.95, will soften unruly locks while the quinoa protein extracts work to repair damaged strands.

Who needs dessert when you can enjoy the creamy florals and sweet vanilla of Valentino Valentina Poudre EDP, from $120? Not us!

TRÈS BEAU

Score sleeker tresses with the Curious Grace Titanium Straightener, $139.95. It’s lightweight, has infrared heating (so you don’t distress your strands) and it turns of automatically if you forget about it. Phew!

Treat yourself to the expert advice in French Complexion by Christine Clais (Viking, $39.99), and you’ll brush up on your skincare know-how, learn which foods make you shine and nix dark circles for good.

Rescue me

Send your skin woes packing in three simple steps

HYDRATE Bio-Oil, from $14.95

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TREAT Formula 10.0.6 P.M. Perfector Blemish Treatment, $11.99

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RELIEVE Paula’s Choice Calm Redness Relief Moisturizer, $37

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Ready to glow Stash the new Givenchy Teint Couture Cushion, $74, in your bag and you’ll be Insta-ready 24/7.

Infused with nourishing oils to plump the skin and light-reflecting polymer beads to mask blemishes, this long-wear liquid foundation has you covered. Did we mention it comes in a super-handy compact that dispenses just the right amount? Genius.

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WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

STRAIGHT LINES

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Travel it Get Moving Lost and found It happens to the best of us – one minute you’re enjoying the hotel pool, the next you’re scrambling to find your phone, which you probs lost during this morning’s walking tour. Yep, according to a new survey by InsureandGo, Aussies are good at losing their valuables on vacay. To help keep your goods safe and cover you in case you need to make a claim, insurance expert Jonathan Etkind reckons you should do this:

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

1 KEEP ’EM SEPARATED

Since you can’t make a claim on items damaged by liquids while in transit, pack your electrical goods away from your toiletries.

2 BACK IT UP Save any photos and videos from your camera or phone onto an external device before your holiday, then back up the new ones as you travel.

3 LOCK AND LOAD Road tripping? Stash your valuables in a locked boot or secured glove compartment. If you don’t, and they’re stolen, you may struggle to get your money back.

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The top travel recs come from friends, right? That’s why we asked WF readers to give us the lowdown on their fave active getaways

Overlooking Phewa Lake…

Bend it out in Nepal Gemma Chew, 25, perfected her asana in the mountains “If you’ve got an interest in yoga, you’ll love the Sadhana Yoga Retreat in Pokhara, Nepal. I completed the 25-day Yoga Holiday & Intermediate Intensive Hatha Yoga course in 2014, and I’d definitely go back.

Each day consisted of yoga, meditation sessions, reflexology, chanting, hiking up mountains, and a visit to the steam room or mud bath. Once we came to the intensive part of the program, the teachers asked us to do yoga four to six hours a day to build our self-practice, but at our own level.

At times the retreat was challenging (especially on silent days where you don’t speak at all!), but I loved developing a yoga practice and seeing improvements in myself (despite how minute they may have been).

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to do, and the teachers and staf were really welcoming. Doing the daily activities with everyone made it feel like a family.

The environment surrounding the retreat was beautiful. Set in the mountains, overlooking Phewa Lake, it was peaceful in the morning when the sun crept over the misty lake and in the afternoon when huge eagles would soar through the sky.”

Book it: sadhana-asanga-yoga.com Want more? “You can also go paragliding of the surrounding mountains, which is absolutely amazing. Once you’re attached to your parachute, you jump of the clif and the wind sweeps you up and up. Seeing the mountain shrink beneath your feet is such a beautiful sight.” Try Team 5 Nepal Paragliding (team5nepalparagliding.com).

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…Gemma found the dream spot to get her ‘om’ on in Nepal

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Travel it Chase waterfalls in Morocco Danielle Hoban, 24, put on her hiking boots and hit the trails “About an hour’s drive from Chefchaouen, Morocco, lies the Talassemtane National Park – home to the Rif Mountains and the most amazing hikes. After making friends with some people at the hostel I was staying at in Chefchaouen, we decided to visit the park and trek it to a huge waterfall called Cascades d’Akchour.

It took two hours of walking along a river to get there, but the whole hike was so beautiful and peaceful. Along the way there were little chairs set up beside the shallow waters and the locals would pop up and sell you snacks or boil up Moroccan tea. We also stumbled across tiny villages where everything was made from natural objects – even barbells! Strong, sturdy sticks with rounded rocks on the end made decently weighted resistance equipment.

Because we set out early, once we got to the waterfall we had it mostly to ourselves and the water was refreshingly cold. It was so great getting back to nature – even with the food. In Morocco, everything is fresh, so I suggest you go to the night markets, cook with the locals and check out the spice markets. I stuck to local dishes like tagines and couscous with vegetables, and even went to the wharf and picked out my seafood.”

Book it: gitetalassemtane.com Want more? “I also went camel riding – a truly magical experience. In Morocco you can ride camels on the beach in the coastal town of Essaouira, or you can do a multi-day camel trek through the Sahara Desert. There are lots of companies to choose from, so it can be easier to book through your accommodation as they’ll organise everything for you, including transfers.” Try Trekking Morocco (trekkinginmorocco.com).

Danielle (above) discovered the best way to see Morocco’s natural wonders is on two feet

“It took two hours but the whole hike was so beautiful and peaceful … It was great getting back to nature” womensfitness.com.au

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Reboot your itness in Thailand Emma Gibson, 42, got her sweat (and pamper) on by the beach

It’s known as the world’s most dangerous (but scenic) road

Jessie had a wild ride

Conquer new heights in Bolivia Jessie Mifsud, 25, braved Death Road on two wheels “Despite having no experience in mountain biking, I signed up to cycle Yungas Road, aka The Bolivian Death Road, when I went travelling earlier this year. Known for being 4700m above sea level (and for causing what used to be around 300 deaths a year), it was 64km of adrenaline and excitement.

The road is in La Paz and typically takes three-and-a-half hours to ride, though the whole trip takes a full day. Our tour company, Gravity Bolivia, picked us up from La Paz’s main square and after an hour’s drive up to the top of Death Road, we had a few minutes to acquaint ourselves with our mountain bikes in the fog. Once we had our bikes, we went for a 20-minute ride down the ‘new’ Death Road, which is all paved. After we finished that leg, the 132

“As soon as you arrive at Phuket Cleanse in the fishing village of Rawai, Phuket, you begin to de-stress. The packages are all-inclusive, so everything from your airport transfer to your meals, room service and daily activities is covered, which gives you a chance to fully relax and reset.

When it came to the activities on ofer during my one-week stay, I was spoiled for choice. In a typical day I could watch the sunrise from the Rawai pier while doing yoga, work out with local Muay Thai trainers, climb up a hill to see the Big Buddha, visit the gym for a TRX session or go kayaking and snorkelling at the local beach.

The Phuket Cleanse program puts as much emphasis on wellness as working out, so it includes seminars on how stress can afect your weight, and they provide audio guided meditations and ofer complimentary in-room massages. The meals are all beautiful, raw vegan dishes served bufet-style and designed to fuel you up for the next day’s activities.

Phuket Cleanse is really for anyone.

It doesn’t matter if you haven’t eaten a vegetable for the past 10 years, or if you’re running half marathons and want some From snorkelling to kayaking, the beaches in Rawai make for a natural fitness playground

next 44km was all downhill, narrow, covered in rocks and very, very bumpy.

We took breaks in the beginning, but as we got more familiar with the road, we stopped a lot less. The journey was terrifying (hearing a car drive past was tough), but I got through it by trusting the bike. Plus, cycling through waterfalls and sitting on the edge of sheer clif drops was absolutely breathtaking. By the end, my hands and bum were sore from the rocky ride, but I felt like I could do anything.”

Book it: gravitybolivia.com Want more? “In Yolosa, where the ride ends, you have the opportunity to zipline with Zipline Bolivia (ziplinebolivia.com).

I did, and it was higher, faster and more awe-inspiring than any zipline I’ve done.”

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Travel it time to focus on your nutrition and fitness.

It gave me the chance to reinvigorate my mind and remember what it feels like to have a good eight hours’ sleep!”

Book it: phuketcleanse.com Want more? “If you’re looking to ramp up your fitness in a short period of time, consider a stay at a dedicated Muay Thai camp like Sinbi Muay Thai (sinbimuaythai.com). They ofer two-hour sessions twice a day, along with morning and afternoon runs (if you want to do them). Training in a camp is just that – training – so don’t be intimidated!”

Bali’s forests are a tranquil place to stretch your legs Jazmin learnt to cook up a Balinese feast

Refresh your wellbeing in Bali

COMPILED BY JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

Aerial yoga, lazing by the pool…

Yep, Emma had wellness sorted

Jazmin Skerton, 24, hit up the tropical hotspot for R&R “If you need a pick-me-up to revamp and revitalise your mind and body, a wellness retreat is perfect. The Bagus Jati is a tranquil retreat in north Ubud, surrounded by lush green jungle and exotic wildlife.

Every day during my four-day stay in one of the luxurious villas was both relaxing and eventful. My partner and I would start the day with a morning yoga class in a cosy room that overlooked the rainforest, then head to the restaurant for an organic breakfast.

Since guests are allowed to choose an activity to do each day (like bike riding in the village or taking a Balinese cooking class), one day after breakfast we went for a two-hour jungle trek. We felt safe with our guide (who brought a packed lunch for us so we could stop and enjoy the scenery), womensfitness.com.au

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and the jungle was full of wildlife. If you’re lucky, you might even see a monkey!

As part of our program we were able to choose one spa treatment each day, so every afternoon we would head to the day spa for a massage with natural ingredients such as honey and yoghurt or a cofee scrub.

There weren’t any TVs or computers in our rooms, which gave us a break from technology. At first I thought going offline would be boring, but it was invigorating.”

Book it: bagusjati.com Want more? “If you like your fitness with a side of adventure, try whitewater rafting. We went with Bali Rafting Tours (baliraftingtours.com). It’s fun, but also challenges your core, legs and upper-body strength, so you’ll burn kilojoules, too!” @womensfitnessau

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Welcome to

SKI SCHOOL

With a head full of Frozen tunes and a dream of carving up the slopes, WF’s Jaymie Hooper slips on her first pair of skis in the Victorian Alps I CAN DO THIS. The girl who can’t walk on land without tripping over her own feet is skiing the heck out of this hill. Okay, replace the word ‘hill’ with ‘humble incline’ and you get the picture. Wait – imagine that incline’s topped with fresh snow and comes complete with a panorama of white-tipped peaks in the distance, and now you’ve got it.

I’m about 15 minutes into my first ski lesson at Falls Creek, Victoria, and much to my surprise, I’m making turns like nobody’s business. I’m not exactly known for my deft coordination, but carving up the powder (without breaking any legs) is something I’ve always wanted to learn how to nail.

As I glide down the hill with a giant grin on my face, I’m beginning to think I might have a hidden talent for this – until I pick 134

up some unwanted speed and go hurtling towards a line of unsuspecting toddlers. My instructor Nicole yells, “Snowplough! Make a triangle!” and I turn my feet inwards, but it’s too late. I crash into a netted fence and flip onto my back, crunching the ice beneath me. This isn’t how I imagined making my first-ever snow angel, but hey, I’ve got four whole days at the Mim Sodergren Program (Falls Creek’s women-only ski school) to perfect it. That and my skiing, of course.

Learning curves Despite the cluster of bruises on my thighs from yesterday’s introductory lesson (thanks, safety net), I’m eager to get back on my skis.

It might have something to do with my itch

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to make another snow angel, but I suspect it’s because learning how to ski doesn’t seem so scary anymore. Instead of the one-hour crash course you’d get in a standard group lesson, the women’s program comes with six hours of daily instruction tailored to your personal goals – and that makes learning the ropes a lot less intimidating.

Excited to get up the mountain, I scof down my brekkie and race out the door of Attunga Lodge – a cosy hotel that happens to be a sweet 150m away from the main chairlift. Because the snow gods have been kind with an overnight dumping of fresh powder, I’m up to my ankles in white stuf as soon as I step out the door. This, the locals explain, means Falls Creek is a true ski-in, ski-out resort, and makes me feel like I’ve just woken up inside the Frozen movie.

Once I’ve landed on top of Cloud 9 (seriously, this peak is called Cloud 9), I head over to join my fellow Mim Sodergren skiers. Some of the women have been skiing for 20 years, but since the instructors only ever place you in a group with similar skills, I don’t have to worry about keeping @womensfitnessau

Travel it Ski Falls Book it: Fancy three or five days of non-stop skiing with champagne, shopping and delish lunches? Sign up for the Mim Sodergren Women’s Program, from $970 (fallscreek. com.au/womensprogram).

Get there: Fly into Albury from Sydney or Canberra with Rex (rex.com.au) then grab a coach to the mountain, or catch a FallsBus (fallsbus.com.au) from Melbourne airport.

Check in: Take advantage of the killer alpine views and bed and breakfast deal at the homey Attunga Lodge (attungalodge.com.au).

It’s not a bad view from the top…

up. Instead, Nicole and I are heading back to that ‘humble incline’ to practise my stops and turns. After a few runs, I’m told I’ve oicially graduated, so I wave goodbye to my peers (the five year olds) and we make our way to Wombats Ramble – the longest beginner track in Australia at a cool 2.2km.

Other skiers zip past us as we stand at the top of the run, and Nicole tells me not to worry about them. All I’ve got to do is follow her wide ‘S’ tracks in the snow, bend my knees and remember my snowplough (that’s when you make an inverted ‘V’ with your skis, FYI), and I’ll be okay. In theory, I believe her, but I’m still nervous. “We’ll take it slow,” she assures me, and we set of.

I have a wobbly start, but I soon find my rhythm and we weave left to right, passing icicle-covered trees and soaking up the sun. We emerge in a clearing, and I put my snowplough stop into practice – would you Look. At. That. View. The path has opened up into a mini plateau showcasing the snow-capped clifs of the Alpine National

Park, so I do what any self-respecting 21st-century girl would do: I take a selfie.

Girl power Halfway through my final day, I’ve got two green (beginner) runs and two blue (intermediate) tracks under my belt – either a sure sign my long-dormant athletic genes are waking up or a testament to Nicole’s superb teaching ability.

After spending all morning trying to make parallel turns and leave my old pal Snowplough behind me, we meet up with the other Mim Sodergren groups at Huski (huski.com.au) for a hot bevvy and a meal.

The daily group lunches aren’t just about showing of Falls Creek’s extensive dining options (although there are plenty), they’re about bringing us together. While the program’s focus might be improving your skills, it’s also about celebrating women in a sport that’s dominated by the guys.

This sense of sisterhood grows stronger when we make our way to a clif edge to visit the Mim Sodergren memorial. Mim, who created the Falls Creek women’s program in the ’80s, passed away during the 1997 Thredbo landslide, so every year new groups are brought here to honour her – and it’s hard not to walk away inspired.

Before we’ve even made it back to the chairlift, I’ve already set myself a new goal: I’m going to tackle another blue run – but not before taking a slight detour. You see, finishing a run without crashing might be the end-game, but the most important lesson I’ve learned at ski school is to have fun, which is why Nicole’s leading me to the infamous Fox Trail – a run with natural bumps and jumps and a whole lotta trees.

We glide along the trails and I scream as I get some air of a tiny jump, then, two minutes later, I clip the edge of a stump and tumble to the ground. Laughing, I sit up, look at Nicole and ask the question I’ve been dying to ask since I got here: “Do you want to build a snowman?”

GEAR UP

PHOTOGRAPHY GETTY IMAGES

New to the slopes? Kit yourself out in these beginner essentials

Jaymie’s pretty proud of the slope she just mastered !

KEEP WARM with the Roxy Lana collar, $25.99, roxyaustralia.com.au womensfitness.com.au

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COVER UP with a pair of Dakine Sequoia gloves, $99.99, rhythmsnowsports.com.au 135

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On the move Get out there and explore the world!

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HIT THE ROAD…

WORDS SAMERA KAMALEDDINE

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Get an extra dose of wellness in the Maldives by resting your head at any Anantara Hotels, Resorts & Spas property in the region and reaping the benefits of their Balance by Anantara initiative. De-stress with an energy treatment from an intuitive healer, take a cooking class to learn Japanese detox recipes or take advantage of the complimentary gym kit service.

Yaaasss, please! anantara.com

TRAVELLED & TESTED Beauty and features writer Jaymie Hooper faces off in London town n What: Elemis Biotec LED Blemish Bl i h Control C l Facial at the House of Elemis, London Jaymie says… Sitting in front of a computer isn’t usually what I do at a day spa, but this facial is anything but ordinary. After analysing my face with a machine called the Skinlab, my therapist set me up for a treatment of hardworking prods and bioelectric technology.

Once a serum of lavender and rosalina had been massaged into my skin, my facialist began moving an ultrasonic blade across my face (pain free!) to draw out impurities and stimulate blood flow. Next, galvanic currents were guided over my skin with roller balls to fight fatigue. For the finale, I was treated to a solid exfoliation and acne-busting LED light therapy that ensured I walked out glowing!

Book it: From $169, elemis.com

Red-eye delight Booked on a standard 11pm flight out of Bali? Fill the gap between hotel check-out and airport check-in with the pre-flight packages from Spa Venus at Villa Kubu in Seminyak, a 20-minute drive from the airport.

Treat yourself to a bespoke spa treatment (hello, anti-ageing facials and deluxe mani-pedis), or make use of a private pool villa with room service, until it’s time for the included airport transfer. That is how you end a trip to paradise. Email vip@villkubu.com

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Relax it Winding Down

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Bend this way Cortisol levels higher than that time you accidentally liked your crush’s Insta pic from 98 weeks ago? Girl, it’s time to chill out – and you can start by trying these stress-busting poses from WF’s resident yogi master, Charlotte Dodson.

WIDE CHILD’S POSE (BALASANA) Begin kneeling and bring your big toes to touch, drawing your knees wide. Sit back onto your heels and lengthen your arms out in front of you, resting your forehead on the ground.

Dodson recommends breathing into this gentle pose for 10 breaths.

LEGS-UP-THE-WALL POSE (VIPARITA KARANI) “Resting your legs against a wall is a wonderful way to take pressure of your feet and also soothe your nervous and hormonal systems,” says Dodson.

Simply lay on your back and swivel your legs so they’re extended vertically against a wall, making sure you tuck your chin in to protect your neck and keep your shoulders rolling down towards the floor.

CORPSE POSE (SHAVASANA) Lay on your back with your arms by your sides in shavasana for five to 10 minutes, says Dodson. It’ll rest your heart, calm your nervous system and put you in a great headspace.

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ways to relax

THAT AREN’T MEDITATION

Straight-up meditation just not your scene? Here’s how to get zen without the ‘om’ MEDITATION MIGHT BE A TOTAL CHAMP at dropping your cortisol levels and keeping you centred, but it’s not for everyone. In fact, every gal who’s ever been in an on-again, of-again relationship with the big M will tell you it’s actually kind of hard. But here’s some good news: Meditation is not the only way to chill out – you can achieve that blissed-out feeling from a bunch of things, no ‘om’ required.

Here are five ways to get you started.

1

Mending mantras

Heard of airmations? You know, those short, positive messages life coaches tell you to write? Yeah, it turns out they can quiet a busy mind like nobody’s business.

According to Carmen Warrington, meditation artist and author of Today I Will…

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(Hachette Australia, $16.99), these days most of us spend time worrying about the future or the past, which causes a whole lot of stress. By repeating empowering messages such as, “I am safe and secure,” or, “I am doing the best I can,” Warrington says you can help bring yourself back to the present and restore a relaxed state.

When it comes to crafting your own airmations, Warrington says it’s important to stay positive and keep things believable.

For example, rather than saying, “I don’t get angry anymore,” try something like, “I’m calm and in control of my emotions.”

If you find it hard to say that you love and accept yourself, Warrington says to go with something you believe in today, like, “I am learning to accept and appreciate myself.”

Oh, and if you are curious about meditation, airmations can be a great

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stepping stone. By saying airmations, your mind becomes interested and engaged, which in turn helps you concentrate – a key skill in getting your ‘om’ on.

2

Flower power

Next time you need to get cool, calm and collected, take a sec to stop and smell the roses. Literally. “I feel that nature’s beauty helps create a relaxed atmosphere and brings an instant sense of happiness,” says Myra Perez, florist and owner of My Violet (myviolet.com.au).

Not that we needed convincing, but she’s right: As well as finding that viewing flowers can stimulate your parasympathetic nervous system (which makes you relax), Japanese researchers also discovered that when people re-pot flowers, they feel more @womensfitnessau

Relax it to create volume (but don’t go overboard!).

As you arrange each stem, take a moment to consider the beauty of nature and the idea of change – whether that’s the changing of the seasons or the transformation of your once-empty vase. Use this time to be in the moment and appreciate the natural world.

MAINTENANCE WORK: It’s important to remove the leaves from each stem to avoid bacteria growth in the water once they fall of, says Perez. Speaking of water, make sure you change it every two to three days if you want your masterpiece to last.

3

Cooking calm

4

Scentscaping

WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

Reckon you go to your happy place when you’ve got an electric mixer in your hand? It’s legit. For Zoe Bingley-Pullin, nutritionist, chef and Vitasoy ambassador, baking is a go-to chill-out method. “Cooking is a great de-stressor because it serves as a creative outlet,” she says. “It provides you with immediate gratification.”

As well as giving you the chance to unleash your killer piping skills, baking helps calm the bad vibes because it keeps you focused. “Cooking promotes relaxation by activating all the senses – taste, touch, sight, sound and smell,” Bingley-Pullin says.

“It forces you to be in the moment.” You’ll find it hard to stress about niggling worries while you’re trying to perfect a meringue.

Not about to win The Great Australian Bake Off ? Who cares! According to US researchers, indulging in leisure activities (anything you do for fun) can drop your stress levels by 34 per cent – so if you get a kick out of greasing the muin tin, go for it!

calm. There’s even an ancient Japanese practice dedicated to the contemplative arrangement of flowers (it’s called ikebana), which helps you reach a state of inner peace by connecting you with nature.

Keen to get zen with that green thumb of yours? Follow Perez’s tips for creating the perfect bunch, and try incorporating some ikebana principles into the mix.

KEEP IT SIMPLE: “For beginners, I’d suggest sticking to one type of flower,” says Perez. Once you’ve chosen your blooms, make sure you’ve got a vase that suits. “You don’t want to come home with tall lilies and have to cut them down,” Perez explains.

FILL ’EM UP: Once you’ve got the goods, fill your vase halfway with cold water. Cut the stems on an angle to boost oxygen flow and water absorption, then place each flower in the vase in a criss-crossing motion

You can banish your bad mood as soon as you walk through the door with a little help from essential oils. Okay, so the idea of adding lavender to your bathwater isn’t new, but we’re talking about a whole other ball game: scentscaping – the art of encouraging diferent moods in each room by layering specific aromas.

“Scentscaping is a simple way of coming home and letting go of all the stress and tension from your day,” says Pat Princi-Jones, aromatherapy expert for In Essence. “It gets rid of the mind chatter instantly,” she explains, because as soon as your nose makes contact with a smell, an emotional response is triggered in your brain.

Interested? Try these calming blends…

LIVING ROOM: To encourage mindfulness and help you stay present, add two drops each of cedarwood, orange and lavender to an oil burner or difuser.

Cedarwood is grounding, while lavender

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and orange scents promote relaxation.

BEDROOM: Have trouble unwinding before bed? Use one or two drops each of mandarin, Roman chamomile and lavender to settle your nerves and quiet your mind.

STUDY: Stay centred and stress-free by burning a soothing blend of frankincense, orange and geranium, tips Princi-Jones.

Two drops of each is plenty!

5

Paper ix

If you’ve tried every meditation app but just can’t sit still with your thoughts, give origami a go. Since meditation can be described as any act of mindfulness (concentrating on the present moment), origami teacher Samuel Tsang says folding paper can bring you mental peace and quiet. “When folding paper, you’re using your hands, eyes and mind,” he explains, and because you’re focused on what’s happening in front of you, origami can help you block out distracting thoughts.

As well as keeping you chill by occupying your mind, origami can boost your happy feels by triggering positive memories. “If you’re folding a paper plane, your thoughts might stray to your days of playing in the playground as a child, or maybe an exotic holiday,” says Tsang.

To ensure your origami habit doesn’t become a source of stress, Tsang suggests starting with simple shapes, such as an envelope, then progressing to the hard stuf once you gain experience. To get started with some awesome tutorials, try Paper Kawaii on YouTube.

THE CHILL KIT Amp up your relaxation sesh with these chilled-out prods FOLD IT The Book of Mindful Origami

by Samuel Tsang (Hachette, $22.99)

SMELL IT In Essence Ultra Sonic Vaporiser, $79.95, inessence.com.au

ARRANGE IT Eka crochet lace-covered jar, $35, hardto find.com.au

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MASSAGES from around the world Find your zen with an international pamper sesh (no passport needed!)

ON A SCALE OF ONE TO SHUTUP-AND-TAKE-MY-MONEY, how would you rate the idea of experiencing the beauty of Hawaii or the spiritual awakening of Bali without boarding a plane? Okay, so nobody’s invented teleportation yet, but choosing the right massage at your nearest day spa could be the next best thing…

DETOX in Morocco

Welcome a little Moroccan spice into your life with the Hammam ritual. “The word Hammam describes a sensual bathing retreat,” says Catherine Lazarou, director of The Darling Spa (thedarling.com.au/ the-spa). This retreat, she says, refers to the public Moroccan bathhouse where locals go for a weekly ritual of aromatherapy, detoxification and relaxation.

GOOD FOR: A refreshing pick-me-up. If you’re in need of serious rejuvenation, this treatment’s got your back. “The Moroccan Hammam cleans pores, increases blood flow, which aids a healthy glow, and helps with muscle relaxation,” says Lazarou.

THE LOWDOWN: To recreate the bathhouse experience, Hammam rituals outside Morocco are often performed in a heated room or chamber. Once you’re warmed up, you’ll be taken through the three traditional steps of a soap massage, exfoliation and detoxification. “First, savon noir, or black soap, is massaged into the skin to prepare you for exfoliation,” explains Lazarou. Next, your body is scrubbed with a glove called the kessa and then you’re treated to a purifying Moroccan Rhassoul clay body mask.

UNWIND in Bali

A fusion of flowing strokes, stretches and deep-tissue work, a Balinese massage works over your bod from head to toe to release tight muscles and leave you feeling soothed.

GOOD FOR: “The obvious benefit of this massage is deep relaxation,” says Jai Harvey-Yin, director of Absolute Spa (absolutespa.com.au). As well as sending

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your mind straight to Zen Town with the help of essential oils, it can also boost circulation, improve skin texture through natural exfoliation and relieve pain.

THE LOWDOWN: While Harvey-Yin notes that each spa will have its own take on this massage, you can be sure your therapist will work on relieving stress by kneading your pressure points and softening up muscles with gentle and deep-tissue work.

“The combination of these techniques relieves physical and emotional tension and helps rebalance the body,” she adds.

HEAL in Hawaii

The Hawaiian Kahuna massage was traditionally used during ceremonies to facilitate a transformation – something Tamara Green from Sydney Ka Huna (sydneykahuna.com.au) says it still does today. “The fluid rhythm of Kahuna massage relaxes the nervous system and allows the body to let go of tension,” she says. “Sometimes a physical discomfort is located exactly where someone is holding onto emotional hurt, so by gently working with a client’s body, their mind and spirit can feel healed and restored,” she says.

GOOD FOR: What’s it not good for?

Kahuna massage can soothe muscles, help with injuries, and nix stress.

THE LOWDOWN: “Each and every massage is diferent depending on the client’s energy, emotional state and needs on the day,” says Green. Feeling bloated?

Your therapist might use fire elements in the form of friction or hot stones to counterbalance water in your tissue.

“Or, if someone’s feeling flighty and highly strung, we’d use slower, stronger moves to ground their energy,” Green adds.

STRETCH in Thailand Introduced to Thailand by Indian doctors, Thai massage has evolved into a fusion of Ayurvedic medicine, Chinese acupressure and yogic muscle stretching. Based on the idea that we all have an invisible life force

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running through us via channels called sens, Thai massage works by clearing any blockages that might prevent the flow of energy, which is thought to cause disease.

GOOD FOR: Everything, basically. “Thai massage can help increase your flexibility and joint mobility, eliminate toxins, cleanse the lymphatic system, and relieve stress,” says Valentina Gombi, founder of Byron Thai Massage School (byronthaimassage. com). It can also help you recover from injuries such as frozen shoulder, she says.

THE LOWDOWN: Unlike other massages, Thai massage doesn’t include any oil. In fact, you leave your clothes on the whole time.

“Thai massage is performed on a mat on the floor and begins at the feet,” says Gombi.

Using simple or complex palm presses, thumbs, knees and elbows, your therapist applies pressure to your sens and stretches your bod to get your energy flowing.

RELAX in Sweden

Are you sitting down? You might want to, because this just in: Swedish massage might not be Swedish. Experts haven’t been able to agree on who actually created it, but one thing’s for sure: it feels hella good.

According to Cheryl Crowell, founder of Art of Massage & Beauty (artofmassage. com.au), Swedish massage is a perfect starting point for those new to the whole get-half-naked-and-rubbed-up thing.

GOOD FOR: “The main benefit of this massage is relaxation, but therapeutically it works on circulation and the lymphatic system with its long flowing movements,” says Crowell. Been hitting the gym harder than usual? Swedish massage will help flush out all that built-up lactic acid.

THE LOWDOWN: “Swedish massage uses light to firm pressure with flowing movements,” says Crowell. After applying warm oil on your skin, your therapist will perform effleurage (gentle palm movements) to assess any tightness or areas with poor circulation. Next, you’ll be treated to some petrissage (kneading) and tapotement (tapping) to get the blood moving.

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WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

Relax it

BODY BOOSTER Get the most out of your massage with these clever pamper hacks RAISE YOUR VOICE Your therapist might be able to read your muscles, but they can’t read your mind. Let them know your sore spots, if you’d like them to press harder or if you’d prefer gentler movements – it’s your treatment, remember.

BREATHE Hold your breath every time you get those knots worked on?

Try not to. Breathing will deliver a hit of oxygen to your muscles and unbearable pain isn’t something to sit through, so let your therapist know if it happens.

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WARM UP If you’ve got the time, take a nice warm shower before your session. Not only will it help relax your muscles, it’ll get your skin ready to absorb all those luxe essential oils used during the treatment. @womensfitnessau

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Fit like Meg

G d

ort

It’s been a while since high school for WF columnist Meg Mason, but she’s finally found an appreciation for PE womantimes! I’ve got a note! – but he didn’t buy it. And it was a nice evening so…

Okay, I’d play, but I wasn’t going to like it.

I was going to love it! Running all over the court like a giant dork and not having to worry whether my early ’90s claw fringe was holding up, or if that can of Impulse body mist would last the match? That it was technically exercise was beside the point, the main thing was the fun.

OHMYGOSH, what if all school sports are actually fun? A netball comp you can get to in your own car instead

“High school has an amazing way of ruining sport for girls. By making it mandatory, early, boring and uncool” of a vomity bus? A soccer game you don’t spend running away from a prematurely developed goalie who purposely aims for your face? Could a hockey match be the perfect way to belt out your work stress, not just somewhere you may see boys?

One more thing, before I go and sign up for alltheteams. If you were a sporty girl at school and you’ve lost that side of yourself, it’s never too late to get it back. School wasn’t your peak.

School was no one’s peak – don’t make me show you the photos. Our peak is always ahead of us, and chasing it is a choice now. Class dismissed.

author, who shed her d an r he ot m t, lis na ur jo ed Meg Mason is a Sydney-bas couchfit (couch + outfit) to get healthy. Catch her on Insta @megmegmegsy 146

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HAIR AND MAKE-UP NICOLE ABELA/RELOAD AGENCY

I LEARNED SO MUCH AT HIGH SCHOOL. Although now you’ve pressed me… Oh yes, here we go: something about fractions (I forget the details), the best gate for slipping back in after skipping double maths, and the fact I hate sport. Those were my key takeaways from six years of secondary education.

And the last one isn’t even true.

High school has an amazing way of ruining sport for girls. By making it mandatory, early, boring and uncool.

Add awful gear, a PE teacher with a sick moustache (female, obvs) and the fact that your body, during those teenage years, seems hell-bent on humiliating you in a hundred bulgy, leaky, malodourous ways and it’s no surprise that so many of us graduate with a middling HSC and an ironclad belief that we’re Not Sporty.

Even if we come to running or spin or ocean swimming later in life, any sport we were made to do by Mrs Roberts remains stuck in the ‘can’t make me’ box.

Perhaps it’s better for girls now. Perhaps instead of being forced to play a 7.20am away-game in a burgundy wraparound skirt, they’re allowed to wear their own print leggings to lunchtime Pilates in the hall.

I hope so. Imagine, a whole generation of girls leaving high school without a visceral loathing for physical activity!

Those of us still sufering from PErelated PTSD have to get there on our own, but we can. For five years I’ve lived 30 seconds from some lovely tennis courts, which I’ve gone out of my way to avoid.

This summer though, my huz came home with racquets and suggested a hit. I deployed all the same avoidance techniques I’d developed at 14 – forgot my gear!

.

OIL*

IN FRAN C E

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