STRONG Fitness Magazine Australia October/November 2019 by STRONG FITNESS MAGAZINE AUSTRALIA

STRONG FITNESS MAGAZINE AUSTRALIA

STRO NG

LAUNCH ISSUE

g n i r Sp n a e l C YOUR ROUTINE “ GIVE ME BACK MY GLOW” Skin diagnosis 101

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FITNESS MAGAZINE AUSTRALIA

LAUNCH ISSUE ARE YOU ADDICTED? Food cravings obsession

BE UNBREAKABLE STEPHANIE

SANZO’S ‘POWERBUILDING’ WORKOUT

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Contents

TRAINING 28

Cover Model Workout Build a shapely posterior chain with Stephanie Sanzo’s ‘powerbuilding’ plan.

Shredded For Spring A fat-torching circuit to add to your routine, courtesy of fitness model Claudia Jovanovski.

Train Like A Girl How to make your workouts work for you, your goals and your lady parts.

STEPHANIE SANZO’S ‘POWERBUILDER’ WORKOUT.

PHOTO CREDIT: CAREY COLLABORATIONS

STRONG Camp Our experts provide their top training tweaks for fast-tracked fat loss.

October/November 2019

RECIPIES TO KEEP YOU PREPPED FOR SPRING!

NUTRITION 42

Are We Addicted? Are some foods as hard to quit as nicotine? We find out.

Springtime Meal Prep From vanilla fudge cake to protein bars, nutrition coach Grace Shelmerdine shares her favourite macro-friendly recipes.

Tummy Troubles Beat bloat with the science of FODMAPs.

56 PHOTO CREDIT: JESSICA APAP

Powerful Pairs Combine these foods to amplify their nutrition qualities and your health.

WELLNESS RX

COMBINE SUPERFOODS FOR MAXIMUM BENEFIT.

Natural High The simple mood-boosting exercises that can help fight depression and make you feel oh so good.

Living Strong With Lex Head Trainer Alexa Towersey shares her tough childhood in the hope it encourages others to take their mental health seriously.

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October/November 2019

STAYING STRONG AT 60!

SPRING GEAR MUST-HAVES!

IN EVERY ISSUE 6

Editor’s Note Editor-in-Chief Katelyn Swallow shares what’s on her mind.

MOTIVATION 4

Cover Model Interview Stephanie Sanzo on motherhood, finding mental and physical strength, and overcoming body image challenges.

BEAUTY 18

Gear Guide Spring-inspired fashion and accessories from Style Editor Alicia Beveridge.

Strong Women To Watch We meet the inspiring members of STRONG Australia’s Advisory Board.

Lipstick & Leggings Top beauty buys for the change of season.

Our Favourite STRONG Moment Peta Day is 60 and deadlifting 150kg. We asked her how.

Under The Skin Adult acne leaving you feeling blah? Work out what the heck is going on with your face.

You Asked Holistic Health Coach Rachel Evans talks about the difference between overload and overtraining.

Meet the STRONG Australia Advisory Board The esteemed experts behind your favourite health and fitness mag.

The Circuit News from the health and fitness world.

We Tried It K-Kore by Lagree Fitness: find out what all the fuss is about.

Products We Love Our top buys for the issue.

OUR COVER MODEL

Last Word Discover how former lead singer of The Pussycat Dolls, Nicole Scherzinger, takes care of her physical, mental and emotional health amidst a busy schedule.

Cover Athlete: Stephanie Sanzo Photographer: Jessica Apap Hair & Makeup: Cynthia Smyth STRONGFITNESSMAG.COM.AU

COVER MODEL INTERVIEW ATHLETE: STEPHANIE SANZO, stephaniesanzo.com // @stephaniesanzo HAIR & MAKEUP: CYNTHIA SMYTH, cynthiasmythmakeup.com.au // @cynthiasmyth_makeup PHOTOGRAPHER: JESSICA APAP, jessicaapap.com // jessicaapap_photographer

buildING AN EMPIRE

Our foundation cover model, mother and SWEAT trainer Stephanie Sanzo is not only strong in body, but also strong in mind – but it has taken sheer determination and years of hard work to get there. She talked to STRONG Australia about losing 25 kilos and gaining 1.4 million Instagram followers, why she swapped her runners for barbells, steak and spinach breakfasts, and building an impressive 160kg deadlift. MY ROAD TO FITNESS Eight years ago, I would have laughed if you’d told me I would be in the fitness industry. Fitness was never a part of my upbringing, so the idea of exercise was an intimidating concept. My fitness journey began after my first pregnancy, when I gained 25kg! I had very little knowledge about nutrition and gave in to all my cravings. I also went from working full time to being a stay-at-home mum, so my body and my lifestyle went through a massive change. It was the most unsettled and unhappy I had ever felt in terms of overall health. 4

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Those feelings of inadequacy were strong enough for me to finally make a change. I educated myself and incorporated running into my routine, which I quickly began to appreciate as an outlet for any negative feelings and a source of meditation. Pregnancy was even more challenging the second time around – I experienced a prolapse in my bladder during birth, which ruled out running in the future. I was devastated, but also driven to find an alternative mode of exercise. I started weight training, and quickly fell in love with the strength and confidence I gained. October/November 2019

As a stay-at-home mum, I felt quite isolated and disconnected, so I decided to share my fitness journey on Instagram – I never imagined it would turn into the community that it is today. Most recently, I became a SWEAT trainer and released my own program, BUILD, on the SWEAT app. This has been the biggest highlight of my career so far.

MY DEFINITION OF STRONG I believe a strong woman is a woman that has overcome hard times and adversity. She perseveres through challenges and is resilient against all odds. She is determined for growth in all aspects of her life. She believes in herself and takes action!

ON RESISTANCE TRAINING TRENDS The interest in strength training for women is increasing every year, which is great to see. I believe the more we experience women training with weights, the more accepting the public will become. The benefits of weight training are endless, including an increase in strength and muscle mass, improved metabolism, reduced risk of injury, increased bone density and regulated hormones. Weight training has helped me grow emotionally, far beyond how I have grown physically.

Strength tips by SANZO

Have a vision: Visualise the outcome you aspire to achieve, and start setting the habits and goals that will help you achieve that outcome.

Educate yourself: Embrace learning! Do your research, find a mentor and put that knowledge into action.

My training is now a ‘powerbuilding’ hybrid, so I get the best of both worlds (Editor’s note: Try Sanzo’s sample workout on p. 28). Most sessions are structured on three main components: a strength component focusing on lower rep ranges of one to eight; a hypertrophy (muscle building) component focusing on moderate rep ranges of five to 12; and an assistance component, which helps strengthen the muscle groups required for the primary movements – I focus on unilateral (lunges), machine (leg press) and isolation movements (leg extension), and higher rep ranges of 10 to 20.

so I do my best to avoid any foods that cause stomach upset – FODMAPS are a great starting point (Editor’s note: See our Tummy Troubles feature on p. 54).

FAVOURITE BODY PART TO TRAIN

ON OVERCOMING CHALLENGES

Right now, it’s shoulders and quads. My favourite exercises are bench press and leg extensions.

My biggest challenge has always been comparison and self-acceptance. I’ve often tried to ‘catch up’ with those I considered ‘ahead’ of me. I had created this imaginary competition in my mind, and they didn’t even know they were playing!

MY NUTRITIONAL PHILOSOPHY

Self-belief is built every time you try something new – but true confidence is built when you achieve something you never thought possible! I could never of fathomed the possibility of deadlifting 100kg (let alone 160kg) when I first started training.

Something I am really passionate about is transitioning from the word ‘diet’ to ‘eating style’. My eating style has evolved so much over the past 10 years: I went from eating a block of chocolate a day, to living off chicken and broccoli when I was fitness modelling. It’s taken me a long time to find a healthy balance that suits my goals and lifestyle.

A THOUGHT ON BODY IMAGE

It’s recently been discovered that gut health is directly tied to our emotions,

Body image isn’t just what you see in the mirror, it’s also how you feel about yourself in your mind. Our social feeds are full of images of people at their best – I feel the easiest way we can improve our self-image is to stop comparing ourselves. If a page is pulling you down rather than lifting you up, then unfollow.

TRAINING PHILOSOPHY I’ve tried just about everything, but powerlifting and bodybuilding were my absolute favourites.

Find the best program for you: The best program is the one you enjoy, so experiment! If there is a sense of excitement about going to the gym, you will be motivated to work hard and persevere.

SELF-CARE STRATEGIES I struggled with the concept that selfcare is not self-ish as a new mother – we become so accustomed to putting ourselves last that we end up neglecting our own needs and wants. Now, I schedule time every day for myself. I’ve discovered I love podcasts. I normally listen to 45 to 60 minutes while getting ready in the morning.

One of the ways I managed to overcome this headspace was to avoid looking at my phone for the first 30 to 60 minutes after waking each morning. Waking up is your most impressionable state for the entire day – it’s crucial to establish a morning routine that sets your day up for success. S

SANZO’S DAY ON A PLATE MEAL 1 – steak, spinach, nuts MEAL 2 – small protein bar, blueberries MEAL 3 (pre-workout) – kangaroo, white rice MEAL 4 (post-workout) – chicken breast, white rice MEAL 5 – steak, spinach MEAL 6 – rice cakes, almond butter, strawberries

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Editor’s Note STRONG FITNESS MAGAZINE AUSTRALIA VOLUME 1, ISSUE 1

Before I could read or write, I’d tell stories. At age four, I would sit with my grandmother and ask her to jot down the words. As I got older, I learnt the power of fact, of stats, figures and studies, of PhD candidates and scientists whose brains I could tap. When I was 16 and studying for my high school exams, I’d sit with my grandmother and tell her about the things I’d learnt that day – why and how they happened. Day one of my journalism degree, the first words out of my lecturer’s mouth were: “People want to hear about people, but only with the assurance that the principles behind those stories are based on research.” I told my grandmother about that, too. All these years later, and this intertwining of narrative and evidence is exactly what we’re trying to achieve at STRONG Fitness Magazine Australia. You can see it in the different approaches to fat lossspecific training adopted by our STRONG Camp experts (p. 22) and in the macro-friendly recipes Grace Shelmerdine used to regain her body confidence post-baby (p. 48). You can see it in Head Trainer Alexa Towersey’s tale of resilience during a difficult childhood (p. 69), and how it’s used to illustrate the importance of exercise to mental health (p. 66). You can see it in writer Rachel Debling’s first-person account of her journey to adult acne-free skin (p. 70) and in my own exploration of food addiction (p. 42). You can see it in the bravery of cover model Stephanie Sanzo’s back story (p. 4), which led her to the ‘powerbuilding’ training style she now loves (sample workout p. 28). And you can definitely see it in the variety of female body shapes and voices within our pages. All of these moving stories are designed to motivate, but they are also grounded in research and expert opinion from the wider industry. We hope they encourage you to embrace your body as is, but also give you the tools to improve your mindset, fitness and health in the ways you want to. Choose the pieces of information that best suit your goals and lifestyle, and let the stories that resonate with you sink in. If I could sit with my grandmother today, I’d tell her about my most recent lessons. I’d tell her that I understand my faults and I’m always wanting to improve, but I like who I am and I’m proud of where I came from. I’d tell her I’ve landed in a fantastic team with a beautiful purpose, and we plan to change lives – even if it’s only a little. I know she would say: “looks great matey, but I hope those young women in the magazine didn’t get too cold while you were shooting them.” I hope she would say she is proud. This one’s for you.

PHOTO CREDIT: JESSICA APAP

Stay strong.

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Ka telyn Katelyn Swallow EDITOR-IN-CHIEF

@deadlift.to.deadline

October/November 2019

Rachel Evans BExSS (CEP) ESSAM

Exercise Physiologist and Owner, RE.connection Project

You Asked: “ On the one hand, we are told to train hard to elicit change in our bodies, but in the next breath we are warned that too much exercise can lead to injury or worse. How can I tell if I’m overtraining?”

Overtraining occurs when your training load exceeds the rate at which your body can repair itself; essentially, when people train too much and too hard without adequate recovery. It’s not something that happens overnight – it often takes weeks to months before your body starts ringing alarm bells! Overtraining can start to develop in the lead-up to an event (such as a competition) or when training becomes an obsession, and you begin to adopt a ‘more is more’ approach, eventually causing you to crash and burn. The difference between progressive overload (an important principle that ensures you’re challenging your body and forcing it to adapt) and overtraining comes down to execution. An effective, quality training program always allows for rest days or deload weeks. Your training should be making you fitter, stronger or leaner (depending on your goal), but not at the expense of your mental and physical health.

So how do you know when you’re starting to push into the danger zone?

The typical symptoms of overtraining are: • Feeling washed out, drained, tired. • More muscle soreness than normal. • Workouts feeling harder than they normally would. • Getting sick more often. • Decreased training performance. • Moodiness and irritability. • Becoming more prone to injury. • Irregularities in your menstrual cycle. • Depressive symptoms. S

Evansi’ce adv

My tips for preventing overtraining include:

1. U tilise periodisation in line with your goals to balance overload, rest and progress. 2. Fuel your body appropriately before and after training. 3. D rink enough water throughout the day. 4. Have rest days (aim for at least one to two per week). 5. Manage your capacity and daily commitments – stress to the body is both mental and physical, and doesn’t just occur in the gym.

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Meet the

STRONG Advisory Alexa Towersey HEAD TRAINER

Personal Trainer and mental health advocate and speaker, Towersey has a list of qualifications as long as her (ripped) arm, including a Bachelor of Science (Double Major in Biology and Psychology) and Post Graduate Diploma in Sports Management and Kinesiology. Sheâ&#x20AC;&#x2122;s also qualified with the National Academy of Sports Medicine, is a Gym Jones Fully Certified Trainer, and has completed her Mental Health First Aid certificates.

alexatowersey.com // @actionalexa

L eanne Ward DIETITIAN

Nutritionist, Dietitian (APD) and Sports Dietitian, Ward has extensive experience in her craft, working in both clinical and one-on-one coaching settings. Ward specialises in emotional eating, gut health and sustainable weight loss for women. Her qualifications include a Bachelor of Health Science (majoring in Nutrition) and a Master of Dietetics Studies. She has also completed her Sports Dietetics training through the Australian Institute of Sport and is ISAK Level One certified.

leanneward.com.au // @the_fitness_dietitian

Denae Brown PERFORMANCE COACH

Superwoman mum and business owner, Brown has qualified four times for the CrossFit Games, and is currently studying a Bachelor of Sport and Exercise Science and Bachelor of Science in Psychology. Sheâ&#x20AC;&#x2122;s also a Level One Strength and Conditioning Coach (Australian Strength and Conditioning Association), Level One AWF (Australian Weightlifting Federation) Club Weightlifting/Sports Power Coach, and has completed the usual fitness certificates, plus pre- and post-natal exercise courses.

nutritionbox.co // @denaebrown

Brad Morris STRENGTH COACH

Morris holds a Master of Exercise Science degree (majoring in Strength and Conditioning), has a Level Two accreditation as a Strength and Conditioning Coach through the Australian Strength and Conditioning Association, and is an accredited Sports Scientist through Exercise and Sports Science Australia. He has worked with individual athletes and professional sports teams around the world, and is a former Australian Heavyweight Mixed Martial Arts Champion and Ultimate Fighting Championship veteran. Showing no signs of slowing down, Morris is currently working towards his PhD, runs his own sports science consultancy business and teaches for a university.

linkedin.com/in/brad-morris-abaa7156 // @BradMorrisBAM 8

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October/November 2019

STRONG

Board

FITNESS MAGAZINE DIRECTOR Alicia Fistonich EDITOR-IN-CHIEF Katelyn Swallow

Rachel Evans

ART DIRECTOR Christian Scudamore

HOLISTIC HEALTH COACH

Evans holds a Bachelor of Exercise and Sports Science (majoring in Clinical Exercise Physiology) and is a qualified Matwork Pilates Instructor. With a passion for helping stressed and overworked corporates reclaim their mental health and happiness, she’s now in the midst of studying her Graduate Diploma in Psychology while running her own online health coaching business.

reconnectionproject.com.au // @re.connection_project

Krist ina Ioannou ASSOCIATE BEAUTY EDITOR

A journalist, Pilates addict and beauty guru from Melbourne, Ioannou runs her own heart-centred business, We Are Eden, which helps ethical brands kick butt at all things marketing, copywriting and PR.

DESIGN Ovato Creative Services COPY EDITOR Polly Wagstaff COVER PHOTOGRAPHER Jessica Apap ADVERTISING DIRECTOR Deon Haar deon@strongfitnessmag.com.au PARTNERSHIPS & MEDIA ENQUIRIES Caleb Yorke calebyorke@publiqueagency.com DIGITAL EDITOR Angelique Tagaroulias ONLINE & SOCIAL MEDIA COORDINATOR Rebecca Foster

weareeden.com.au // @weareeden__

Alicia Beveridge ASSOCIATE STYLE EDITOR

Beveridge is an ex-comms professional and former Cosmopolitan Magazine Fashion Editor, turned qualified fitness instructor for the past eight years. She now spends her days in the belly of Sydney’s Barry’s Bootcamp Australia as their founding instructor and resident energiser bunny.

aliciabeveridge.com // @alicia_beveridge

S arah McMahon

PSYCHOLOGIST AND BODY IMAGE EXPERT

A Psychologist and Director of BodyMatters Australiasia, McMahon has worked in the field of eating disorders for approximately 15 years, supporting hundreds of people to achieve recovery. McMahon embraces industry best practice and advocates for ‘health at every size’, to help people – especially women – establish a healthy and balanced relationship with eating, exercise and their bodies.

Customer Service

info@strongfitnessmag.com.au Ph: 1300 516 095

Contributing Writers

Angelique Tagaroulias, Ronelle Richards, Megan Rigby, Alexa Towersey, Rachel Debling, Chelsea Clarke, Alicia Beveridge, Kristina Ioannou

Distribution Ovato Retail Distribution 1300 650 666

Printing

Ovato Print 552 Bilsen Road Geebung QLD 4034

Copyright © 2019 by Strong Fitness Magazine Australia Pty Ltd (ABN 27 634 637 344) All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed ‘Attention: Permissions Coordinator’, at info@strongfitnessmag.com.au. STRONG Fitness Magazine is a registered trademark and the use of this trademark is strictly prohibited. Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, lightheadedness or dizziness, chest pain or pressure, nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise.

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CIRCUIT NEWS

The

TIPS

FACTS

Can beginner runners fake it ‘til they make it?

Run a nine-minute 1.6km in their shoes If you’ve just taken up running, you might be hesitant to shell out your dough for high-tech sneakers and supplements marketed to elite runners – but one study published in Frontiers in Physiology wants you to think again. Researchers found that those who run slower than nine minutes per mile (approximately 1.6km) saw the greatest improvements in running speed when they enlisted other factors typically used by more advanced runners (such as investing in better footwear, drinking beet juice, and race-day style strategies). Unfortunately for seasoned runners, those who ran faster than a nine-minute mile still experienced some improvement, but their results couldn’t touch the slower group’s performance boost, suggesting that the faster you get, the harder it becomes to improve your speed.

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October/November 2019

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Fitness

Small steps

It may sound cliché, but taking the stairs when possible really does make you fitter. Stair climbing three times per day improved fitness, strength and power in otherwise sedentary participants, according to Applied Physiology, Nutrition and Metabolism.

You know that your muscles are capable of ‘learning’ exercises, meaning they adapt to the kilos you’re lifting in the weight room. But a new study in Frontiers in Physiology confirms that ‘muscle memory’ is a legitimate thing, and it can even boost your strength training efforts if you’ve taken some time away from the gym.

The study found that muscle nuclei built during fitness training never die – even if the muscle shrinks. And when exercisers return to fitness after taking a break, the nuclei allow them to make a faster comeback. Great news if you’re currently dealing with an injury, or planning to return to your once-athletic younger years!

THE RATE AT WHICH THE AVERAGE PERSON BEGINS TO LOSE BONE MASS PER YEAR, STARTING AFTER AGE 40. The good news: studies show strength training can build bone and slow your loss rate. Source: Harvard Medical School

Exercise better food choices Your workouts could be influencing your decision to have that salad at lunch time. Sedentary participants were given a task to exercise for 30 minutes three times per week, but not to change their diets. After several weeks, participants naturally began changing their meals to include more whole foods and lean proteins, and fewer processed foods. Researchers at the University of Texas at Austin liken this to the fact that fitness plays a big role in influencing dietary choices. Who knew?

PHOTOS PAUL BUCETA

Jog your muscle memory

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CIRCUIT

Fuel

GOT MILK?

When it comes to a postworkout snack, research shows milk proteins (such as cottage cheese and Greek yoghurt) were more effective in the support of quick growth of lean muscle mass than soy proteins.

16g

A ¾ CUP OF LOW-FAT PLAIN GREEK YOGHURT PROVIDES ABOUT THIS MUCH PROTEIN.

The future is female Two female researchers from New Zealand recently collaborated on a study urging science to pay more attention to the specific nutrition needs of women in athletics. Their report, a literary study on the negative impact of low energy availability (LEA) to the active female body, lists hormonal imbalances as well as detriments to cardiovascular health and gastrointestinal function, and long-term decreases in athletic function as just a few of the health risks caused by a lack of proper fuel in the tank. The researchers stress that as the number of women getting involved in sports and fitness increases, so does the importance of understanding their nutritional needs.

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Keto cheaters never win While many popular restrictive diets include the coveted ‘cheat day’ – where dieters are given permission to indulge in their favourite foods – the high-fat, ultra low-carb ketogenic diet plan may be the exception to the rule. In a small human study conducted by Canadian researchers, nine healthy males consumed 75g of a sugary drink after seven days on a keto-style diet plan. The results? Biomarkers in their blood vessels suggested damage was caused from the sudden glucose spike similar to that of someone in poor cardiovascular health. Of course, this is just one study, but it could suggest that cheating on your keto diet may do more harm than good.

Have your cake Before you decide what to have for dinner, choose your dessert – and don’t skimp on the calories. A study published in the Journal of Experimental Psychology: Applied found diners who selected cheesecake for dessert were twice as likely to order a healthier main dish compared to those who went for fresh fruit.

Can cheating on keto do damage to your health? ICE CREAM PHOTO ISTOCK.COM/ VAN BAJIC COTTAGE CHEESE PHOTO SHUTTERSTOCK.COM/ LA CORNEJA ARTESANA

The

October/November 2019

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The

CIRCUIT

Mind & Body

The unlikely secret to a healthy relationship

A little roasting may keep the flame burning.

If you love to roast your partner, this study from Appalachian State University suggests you may have cracked the code for a lasting relationship. Acknowledging your partner’s flaws and realness through poking fun at them might let them know that you appreciate them for who they are (and that you’re willing to stick around for it). The connection you build can also be a great stress reliever if you’re both having a belly laugh. Where the fun stops, though? If you’re in a situation where one partner is feeling devalued, degraded or insulted.

Scientists say the answer is likely, yes. In research collected from over 45,000 subjects, study authors for Psychosomatic Medicine found a link between diets high in nutrient-dense meals with tonnes of veggies and fibre, and decreased symptoms of depression. With various studies citing exercise as a great low mood reliever, fit women are already ahead of the game when it comes to mental health, but here’s a bonus: this study showed that upping fresh produce intake had a bigger mood boost for women than it did for men.

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Source: Restorative Neurology and Neuroscience

SWEET TALK Published in Clinical Psychological Science, a recent study found that speaking to ourselves in a kind way reduces sweat response and can even lower our heart rate by two to three beats per minute!

October/November 2019

PHOTOGRAPHY PAUL BUCETA

Can you ease depression with vegetables?

After intensively practising yoga for this many weeks, participants with rheumatoid arthritis saw improvements in inflammation, cellular health and cellular aging.

The

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Supplements THIS JUST IN!

Vitamin D for the win

NUTS PHOTO SHUTTERSTOCK.COM/HEKLA

PILL ICON SHUTTERSTOCK.COM/ALEXANDR III PAN PHOTO PAUL BUCETA

Need another reason not to skip your vitamin D each day? A new study shows vitamin D may support improved insulin sensitivity, decreasing your risk of type 2 diabetes.

L-Norvaline, an amino acid found in common fitness and bodybuilding supplements for boosted muscle growth and recovery, has recently been linked to damaged brain cells. This is the first study of its kind, so there may be no need to panic, but double-check your supplement labels and always be aware of what youâ&#x20AC;&#x2122;re taking.

Take E to heart

Vitamin E works as a natural blood thinner! This is great for heart health; however, it is recommended people who take blood thinning drugs avoid supplements and stick to wholefood sources, such as nuts, seeds, oils and grains.

Do you need to hit the iron?

Iron is crucial for a number of bodily functions, most importantly for transporting oxygen from your lungs to the rest of the body. But are you getting enough? Iron deficiency can be caused by a restrictive or incomplete diet, malabsorption due to digestive or intestinal conditions, and blood loss (which is why it affects women more than men). An iron deficiency can lead to the common blood deficiency anaemia, but itâ&#x20AC;&#x2122;s easily treated through supplementation. If you experience symptoms such as fatigue, headaches, dizziness, cold hands and feet, brittle nails and hair loss, talk to your doctor about taking a supplement.

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Health

FAST TO AGE SLOWLY Intermittent fasting is a hot topic, but research published in Scientific Reports has delivered one insight for the ‘pro’ column: increased lifespan. Researchers found that fasting increased certain metabolites responsible for maintenance of muscle and antioxidant activity, leading to rejuvenation (yep, that means slower aging!). If you’re tempted to become a breakfast skipper, make sure you do your research first to find an intermittent fasting plan that works for you.

Does slow and steady win the race when it comes to weight loss?

What’s the rush? If you’re trying to drop a bit of body fat, researchers from York University say doing so quickly doesn’t come with bonus health benefits. Whether participants consistently lost half a kg to one kg per week or crammed their loss into a shorter timeframe, both

PHOTOGRAPHY PAUL BUCETA

Supermarket sabotage

Ever feel like the supermarket is sabotaging your health efforts with its pretty advertising and aisles of sugary treats? New research says you mightn’t be far off the mark. Junk foods are discounted twice as often as healthy versions – and by double the amount – according to fresh research from Deakin University’s Global Obesity Centre. Researchers looked at price promotions of Australia’s largest supermarket chains over the course of a year, comparing ‘discretionary’ foods to those in the core five food groups. So be aware of deals that could be disrupting your healthier food choices.

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groups had similar metabolic health improvements. Where they did differ? Losing weight quickly increased the participants’ risk of gallstones. Study authors concluded that the focus should be on healthy, sustainable weight loss solutions – not necessarily fast ones.

Most frequently and heavily discounted food items included: 1. Chocolate 2. Chips 3. High-sugar breakfast cereals 4. Ice cream October/November 2019

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GEAR GUIDE

Lululemon Get Stellar Jacket After all, silver is the new black! Keep training no matter what the weather throws at you with this lightweight shell, designed to keep you dry and comfortable in the midst of unforeseen spring showers. $149, lululemon.com

Spring

Sweat Style

Under Armour HeatGear® Armour Edgelit Print Leggings Made from super-light fabric and a compression fit that feels like a second skin, these leggings deliver superior coverage without weighing you down. Thank us later. $70, underarmour.com.au

PHOTO CREDIT: DAN HILBURN

WOR MYT Solid Tee A crop top with a relaxed fit, you can pair with layers or wear it solo as the season changes. Contrast details and subtle logos give this soft tee a sporty twist. $30, reebok.com.au

Outdoor workouts have never looked better thanks to new spring activewear colours and styles. Here’s our Style Editor Alicia Beveridge’s top picks.

Apple Watch Get yourself back on track and motivated with the latest watch from Apple. Measure your efforts – including calories, steps and distance travelled – to help keep you motivated. You can even take calls and answer texts on the go – no awkward phone fumbles mid-run. From $599, apple.com

Puma Classics Rib LS Top Not quite ready to say goodbye to sleeves? This is the perfect top to rock from studio to street. The ribbed, fitted style will keep you warm enough while you stay on fashion trend. $60, au.puma.com

Under Armour HOVR™ Apex Training Shoes Amp up your training, put a spring in your step, and make every rep explosive with these shoes that maximise ground contact exactly where your foot needs it most. $190, underarmour.com.au

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Puma Core Up Archive Backpack Practical, versatile and alluring, this favourite comes boldly branded with a truly spring-relevant fabric and colour combo. $45, au.puma.com

October/November 2019

Lipstick Leggings With spring in full swing, it’s time to purge your beauty routine and start fresh with clever beauty buys. From good skin gadgets to energising aromas, they’ll offer everything you need to feel pretty and poised from gym to brunch and beyond.

1. IME Natural Perfume Euterpe Eau De Parfum

This is the olfactive equivalent to a Fruit Tingle (remember those?) and is as cheerful a perfume as it is chic on the shelf. The botanical blend of light citrus, uplifting greens and smooth raspberry notes is an instant pick-me-up. $78, ime-natural-perfume.com.au

WRITTEN BY: KRISTINA IOANNOU

5. Nion Beauty Opus

Luxe Cleansing Brush

2. NARS The

Multiple in Orgasm

Ideal for pared-back spring beauty, swipe this bronze coral on your eyelids, cheeks and lips to extend your endorphin-charged flush all afternoon. $60, mecca.com.au

6. Mukti Rose Blossom

Hydrating Face Mist

3. ILIA Sheer Vivid Tinted

Moisturiser SPF20

Glowing spring skin starts with a healthy base. The smooth, even coverage paired with a flawless-yet-natural finish make this lightweight cream perfect for sport and leisure. $64, mecca.com.au

4. CliniqueFIT™ Workout

24-Hour Mascara

Sweat resistant, humidity resistant and smudge-free, this volumising mascara is made to outlast a sweaty workout — or just a really long day of running around. $39, clinique.com.au

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Up your dewy skin game with this next-gen cleansing device. Ideal for when the combination of daily sunscreen and warmer temperatures leaves your skin feeling congested. $189.95, ry.com.au

6 7

Spritz on this soothing, antioxidant-packed toner straight after cleansing or exercising. A nourishing combo of Australian Native Kakadu Plum, Kangaroo Flower and Snowflower will give your skin a refreshing hydration hit. $54.95, muktiorganics.com.au

7. Woohoo Body Natural Deodorant & Anti-Chafe Stick in Surf

The only thing we love more than a natural deodorant with anti-chafing abilities is one made from biodegradable materials. Bonus: the tropical scent will have you dreaming up your next island vacay. $15.95, woohoobody.com.au October/November 2019

TRAINING

STRONG CAMP:

Train To

LEAN The regular STRONG Camp feature will have some of Australiaâ&#x20AC;&#x2122;s most knowledgeable and experienced trainers provide their advice on a training topic set by the Editor.

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October/November 2019

WHEN IT COMES TO SHEDDING THE KILOS, CREATING A CALORIE DEFICIT IS KING, SO GETTING YOUR NUTRITION IN CHECK IS PARAMOUNT. BUT WHAT ELSE CAN WE DO IN-GYM TO FAST-TRACK FAT LOSS?

RAWDAH When aiming to lose body fat, the first consideration is energy balance. It’s a little more complicated than that, but unless you nail this principle first, you’re going to be disappointed. You also need to be clear: fat loss and weight loss are not the same thing. Fat loss means you are reducing the amount of body fat you have; weight loss means you are losing something that makes you lighter on the scales – be it fat, muscle, glycogen, a big bowel movement, water, or something else. If you reached your weight loss goal, but the bulk of it came from muscle, would you be happy? Probably not. You know that fat can only be reduced by eliciting a calorie deficit – aka eating fewer calories than you need to maintain weight – but you must be wary of the catabolic environment you’re entering into; an environment that increases your risk of muscle loss. If fat loss really is your goal, you need to reduce this risk and encourage your body to take adipose tissue (fat) as its casualties – not the muscle you’ve worked so hard for. How do you reduce this risk? By understanding the three pillars for preventing muscle loss:

1. Calorie deficit: Eating in enough of a calorie deficit to create the result you’re after, but not so much that your risk is exponential – 10 to 25 per cent below total daily energy expenditure (TDEE) is ideal. TDEE is approximately your bodyweight in kilograms multiplied by 30, depending on how lean and active you are.

2. Protein: Consuming adequate protein – anywhere from 1.8 to three grams of protein per kilogram of body weight. 3. Training: Resistance train at a high enough frequency and intensity: 50 to 80 working sets over the week, and with a maximum RIR (reps in reserve) of four per working set. Resistance training is an important contributor to LBM (lean body mass) retention and plays a key role in maintaining muscle when fat loss is the goal. Many women change their resistance training regime to focus less on strength in order to ‘burn fat’ – or swap it entirely for cardio – enhancing their risk of muscle loss. If weight loss stalls and you don’t want to reduce calorie consumption further, increasing calorie expenditure can be done through added movement, such as a daily step target. But remember: this is in addition to your resistance exercise, not instead of it.

THE EXPERTS LIZZY RAWDAH

CO-DIRECTOR FLEX SUCCESS flexsuccess.com.au // @flex_success Lizzy has been in the health and fitness industry since 2008: first as a personal trainer and group fitness instructor, before moving online in 2014 as Co-Director of coaching business Flex Success. She is accredited through Beck Health & Nutrition, is a qualified Master Trainer through the Australian Institute of Fitness, holds a Bachelor of Social Science degree, and broke an Australian record in Strongman in 2017. Lizzy works with both general population clients and performance athletes, using an evidence-based, individualised and practical approach to healthy, sustainable results.

SOFIA TOUMBAS

TRAINER & INDUSTRY EDUCATOR @sofiatoumbas Sofia holds a Diploma of Fitness and a Post Graduate Diploma of Education, and has been a qualified Personal Trainer for over 10 years. An avid bikini competitor, Sofia now spends her days educating the wider industry and coaching an intimate group of sport specific clients online.

TOM FITZGERALD

EXERCISE SCIENTIST & NUTRITIONIST integratedfitnessnutrition.com // @tomfitzgerald.ifn Tom is a Nutritionist and Exercise Scientist based in Kingscliff, NSW. Specialising in general population body recomposition clients, Tom now runs his own coaching business, Integrated Fitness Nutrition. On top of his Sport Coaching and Exercise Science and Human Nutrition degrees, he’s also a certified Sports Nutritionist through the International Society of Sports Nutrition.

TRAVIS JONES

FOUNDER – RESULT BASED TRAINING GYMS rbtgyms.com // @travisjonesentrepreneur Travis is the Founder of 15+ Result Based Training (RBT) Gyms across Australia, and health and fitness tracking app, Keystone Health and Fitness. Jones, who played elite level rugby league as a teenager until his early 20s, has over 15 years of experience in the industry. He has completed his Poliquin Level 3 and FMA Strength Institute Level 3, and is an AOK Health Corrective Exercise Specialist.

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TOUMBAS There are general methods that are universally considered as effective methods of training for fat loss, including high intensity training and heavy weight training, coupled with structured nutrition. But there are a few specific applications that will ensure most, if not all, types of bodies get the most out of their sessions to achieve their fat loss goals.

1. Training quality: If you don’t approach your program with the intention of absolutely pushing your limits, there will be little adaptation and the potential to burn the maximum amount of calories is diminished. I ask my clients to focus on performing a quality training session to the limits that their body is capable of on that day. For example, the goal is to make the last three to four reps as difficult as possible, usually to a 9.8 perceived rate of exertion (on a scale of one to 10). This is also contingent on how the client is feeling on any given day. What felt like a nine out of 10 last week, could feel like a 20/10 the following week. This client may have to reduce weight, but the intensity remains the same. 2. Training variety: There is a lot of hype about high intensity training styles where clients can optimise excess postexercise oxygen consumption (EPOC) to boost metabolism post sessions. This method can be effective, but shouldn’t be the primary method for fat loss. Understanding how different styles of training affect the body systems is key, and varying your training program can help get you results faster and more effectively. For example, strength training will promote lean muscle growth (which will promote greater fat loss over the long term), and then a high-intensity interval training (HIIT) finisher will add the benefits of EPOC.

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3. Change your approach: Planning or ‘periodising programs’ ensures fat loss is consistent. The body adapts to all training pressures, so rotating training styles will prevent the body getting too comfortable with one style (plateau). Performing four to six-week training cycles derived from strength hypertrophy and conditioning training will induce fat loss and develop a holistically strong and healthy body. An example may be a phase one (preparation) – where you will perform push/pull splits for moderate rep ranges and sets for four weeks – before you enter into phase two (strength), where the reps drop, weights are heavier, and the sets increase to maintain volume. Plus, incorporating accessory exercises that will improve the main lifts. Coupled with a caloric deficit, these strategies will induce fat loss while maintaining lean muscle and performance. 4. Exercise selection: To increase fat loss, select exercises that elicit the greatest response in the shortest amount of time. Multi-joint, compound exercises that use multiple muscle groups will elicit higher caloric expenditure. Prioritise the ‘big lifts’ such as the squat, deadlift, bench press and row variations, as they all require more energy to perform, especially at heavy exertion. Single-joint exercises such as bicep curls and glute clams should only be used as accessories to build those specific muscles that require growth. The key is to keep challenging the body through applying a variety of programming techniques, build lean muscle mass to improve the body’s ability to metabolise, and ensure more effective exercises are being performed to produce these results. With these in play, your body will have no other choice but to melt the fat.

October/November 2019

FITZGERALD These are three of my favourite strategies to use with clients to make sure their training sessions are effective, efficient and adherable when fat loss is the goal. When a training strategy is manageable and clients are getting fitter and stronger, they are going to turn up to the next session and train harder and progress further.

1. Supersets: Are a great way to get more work done in a fixed period of time. I prefer to pair opposing muscle groups together, instead of pairing similar muscle groups such as push-ups and chest flyes. Since my clients tend to train upper or lower body splits, I superset push and pull movements, such as push-ups with reverse flyes. This allows us to take advantage of the efficiency of supersets and increase the load on both exercises. In a same-group superset, fatigue from the first exercise will limit output on the second exercise. Using opposing muscle groups limits this and allows greater performance across the session.

2. Steady has a place: Continuous moderate-intensity exercise (CME) (e.g. 45-minute jog upwards of 60 to 70 per cent maximum heart rate) took a back seat as HIIT increased in popularity over the past few years. However, CME plays a vital role in developing training programs to support fat loss. My clients use a range of CME activities such as running, cycling and swimming. While two minutes of CME burns less energy than two minutes of HIIT, CME can be done for a longer duration and leads to greater overall energy expenditure. Plus, resistance training is already a form of interval training, so including CME helps to create a well-rounded training program. CME also leads to more tangible progress for the client, such as increased distance or decreased time to completion, which can help motivation and adherence. My clients tend to enjoy being able to run an extra five kilometres more than doing an extra five burpees in a minute. 3. Improve every session: The most important tip for a fat loss training strategy is to have the intent of getting fitter and stronger from each session. Fat loss is driven by an energy deficit â&#x20AC;&#x201C; more energy expended than consumed â&#x20AC;&#x201C; but if you start thinking about your training as only a calorie-burning mechanism, you will quickly become disillusioned with the sessions. My clients use some low-moderate rep schemes to increase strength in the gym, and help their CME to go for longer or harder. Many people make the mistake of cutting calories too low and it impacts their ability to train hard. While it might lead to rapid fat loss initially, a decrease in training intensity and adherence can cause a plateau soon after. A better option is to create an energy deficit while maintaining the intent to gain. STRONGFITNESSMAG.COM.AU

JONES When it comes to fat loss, the two cornerstones of any successful transformation are how much we eat and the exercise we do. We can all ‘lose fat’ – it’s keeping it off that is the hard part. Setting my clients and members up with a training plan that induces maintainable fat loss is key. Through my experience, research and adaptive coaching style, I’ve blended a mix of strength and resistance training in tandem with interval training. So my top tips for building a training program to optimise fat loss would be:

1. Resistance: We use resistance training as a ‘base’ to develop the confident and safe movement patterns to support a foundation of strength. The more weight we can move, the more calories will then be burned – both during the session and up to several days after. Resistance training also increases your lean muscle – potent metabolic furnaces that can increase your calorie burn, allowing you more flexibility in your meal plans. In my opinion, this is the secret to sustainable body transformations.

2. Interval training: When compared, interval training has been shown to be significantly better for fat loss than steady state cardio – plus, I find it gives clients the ‘sweat is fat crying’ feeling without the boredom of unnecessarily pounding the pavement for hours.

3. Three-week training blocks: Give you enough time to create improvements via progressive overload, but not to adapt to the program and stall. Too long, and you will not have enough variety and psychologically you’ll want to stop following the program.

4. Programming type: My preferred type of programming for females is switching between phases of accumulation (moderate to higher reps and slightly less weight) and intensification (heavier weights for less reps). The accumulation phase is designed to build muscle and the intensification phase is designed to increase strength. S

JONES’ SAMPLE FAT LOSS TRAINING PLAN If I was going to pick a plan to torch fat and increase strength it would be a 6/12/25 program. This program is designed using a compound movement performed for six reps, and an accessory exercise for 12 to 25 reps to exhaust the muscle group. Lift four times per week, focusing on two upper body days and two lower body days. Your rest days should be focused on active recovery, making sure you hit 12,000 steps.

SPLIT MON TUE WED THU FRI SAT SUN Lower Upper Active Lower Upper Active Active body body rest body body rest rest

L O W E R B O DY W O R KO U T E X A M P L E CIRCUIT A

5 SETS

Low bar back squat

6 reps (2 RIR)

BB reverse lunge 12 reps (each leg) Moderately heavy weight (4 to 6 RIR) DB heels elevated squat

25 reps

90 seconds rest between sets CIRCUIT B

5 SETS

Sumo deadlift

6 reps (2 RIR)

BB hip thrust 12 reps moderate to heavy weight (4 RIR) Frog pumps (weighted if you can)

25 reps bodyweight or DB resting on pelvis

90 seconds rest between sets

I N T E R VA L T R A I N I N G F I N I S H E R 5 ROUNDS 60 second sprint on assault bike 60 second rest with legs still moving slowly BB = barbell

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DB = dumbbell

RIR = reps in reserve

October/November 2019

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COVER MODEL WORKOUT WORKOUT: STEPHANIE SANZO PHOTOGRAPHY: JESSICA APAP HAIR & MAKEUP:CYNTHIA SMYTH

build

y t oo B WITH COVER MODEL STEPHANIE SANZO

Want to create a shapely posterior chain, get stronger and feel boss all at the same time? Then this powerbuilding workout, adapted from SWEAT Trainer Stephanie Sanzoâ&#x20AC;&#x2122;s BUILD program, is for you.

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October/November 2019

This workout is a combination of powerlifting and bodybuilding. This style of training combines heavy work at the beginning of the session to stimulate a strength response, and finishes with higher volume set and rep schemes to encourage muscular hypertrophy (muscle growth). To help you determine how heavy your weights should be for each exercise, a Rated Perceived Exertion (RPE) intensity scale is used: one indicates a weight that takes little to no effort to lift, and 10 indicates a maximal effort or training to failure. Perform the exercises one after the other, in the order they are prescribed. Perform the prescribed sets of each exercise before moving on to the next. Rest for one to two minutes between sets and between supersets.

GLUTE WORKOUT Exercise

Equipment

Warm-up

Hip thrust

Olympic barbell

Primary

Hip thrust

Olympic barbell

Accessory

Squat

Resistance band

Superset

Burnout

Sets

Reps

RPE

6, 7

4 to 6

8 8

Bulgarian split squat

Bench, dumbbells

16 (8 per side)

Romanian deadlift

Barbell

Crab walk

Resistance band

20 (10 each side)

Hip thrust (barbell) A great exercise that targets the glutes and hamstrings (backs of your legs). Once you are an experienced lifter, you may be able to lift heavy enough to reap the benefits this movement offers for the entire body. Performing this lift first in the workout also ensures your glutes are better activated for the remainder of the exercises.

Step 1 Begin seated on the ground, with a bench placed horizontally behind you, and your knees bent. Lay a barbell across your hips, holding it with both hands on either side of your hips. You may wish to place a pad or towel around the bar for comfort. With knees bent and feet firmly planted on the floor, lean back onto the bench so that it is gently pressing into your upper back. This is your starting position.

Step 2 Inhale. Exhale. Holding onto the barbell, press your heels into the floor and powerfully raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the bench and ensuring that your head is an extension of your spine.

Step 3 Inhale. Lower your hips to return to the starting position, but without resting your glutes on the ground.

Repeat for the specified number of repetitions.

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Squat (with resistance band) This squat variation can increase glute activation by switching on your hip abductors. Make sure you focus on keeping tension in the band and not letting your knees get pushed in during the movement. This is a great accessory exercise to complement your heavier lifts in the workout.

Step 1 Set the barbell on the squat rack (not pictured) at approximately chin height. With a resistance band looped around your lower thighs, position yourself underneath the bar so that it rests comfortably and evenly on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Stand up tall and release the bar from the squat rack. Take a small step backwards and plant both feet on the floor, slightly further than shoulder-width apart. This is your starting position.

Step 2 Inhale. Looking straight ahead, brace your core before bending at both the hips and knees, ensuring your knees remain in line with your toes. Continue bending your knees and pushing your hips back (as if you were about to sit down) until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. Be sure to keep your chest tall and back straight.

Step 3 Exhale, push through the heels of your feet and extend your legs to return to the starting position. Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.

Step 2

Bulgarian split squat (bench, dumbbells) The Bulgarian split squat helps isolate the muscles unilaterally and assists with developing the glutes and quads evenly. It also adds a balance component to your workout ensuring your core, hip, knee and ankle stabilisers are all firing.

Step 1 With a bench placed horizontally behind you and holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully step your right foot backwards, allowing the top of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed. Extend your arms by your sides to hold the dumbbells in a neutral grip (palms facing inwards). This is your starting position.

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Inhale. Bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle.

Step 3 Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs and return to the starting position. This phase of the movement should be performed with power. Complete half of the specified number of repetitions on the same side, before completing the remaining repetitions on the other side.

October/November 2019

Romanian deadlift (barbell) The Romanian deadlift isolates and targets the glutes and hamstrings, thanks to the straighter leg position, reducing the activation of the quads compared to a conventional deadlift. Because the barbell is not making contact with the ground, your glutes and hamstrings need to make a strong eccentric (downward) contraction to decelerate the barbell before you return to the standing position.

Step 1

Step 3

Holding a barbell with both hands in a mixed grip (one palm facing towards your body, one palm facing away) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

As you reach halfway down your shins, exhale. Push through your heels and, with power and using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remains in contact with your legs.

Repeat for the specified number of repetitions.

Step 2 Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forward from your hips and allow the barbell to run along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings.

Crab walk (resistance band) This exercise targets the glutes and hip abductors. Itâ&#x20AC;&#x2122;s a great way to add a little fire to the end of your session, with the muscles staying under tension for an extended period of time.

Step 1

Step 2

With a resistance band looped around your upper legs, plant both feet on the floor hip-width apart, ensuring that your knees remain in line with your toes. Looking straight ahead, push your hips back slightly and bend your knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your starting position.

Inhale. Exhale. While maintaining a squat position and keeping your right foot on the floor, step your left foot outwards so that your feet are slightly further than shoulder-width apart.

Step 3 Inhale. While maintaining a squat position and keeping your left foot on the floor, step your right foot inwards to return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side. S

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TRAINING

HIIT your body goals with this fat-torching circuit workout.

FOR SPRING

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October/November 2019

MODEL CLAUDIA JOVANOVSKI HAIR/MAKEUP AMANDA NICOLE BLAND

SHREDDED

STYLING AMBER BLOM

ROUTINE BY CLAUDIA JOVANOVSKI PHOTOGRAPHY BY JAMES PATRICK

THE WORKOUT

Perform each exercise back-to-back, resting only where indicated. Complete all rounds of Circuit A, then move on to Circuit B. CIRCUIT A

REPS

Jump squat

12 to 15

Push-up

12 to 15 12 to 15 (per side)

Alternating lunge Side plank

45 seconds (per side) 60 seconds

Rest Complete 3 to 5 rounds

CIRCUIT B

That said, there’s no denying that fitness model Claudia Jovanovski knows a thing or two about shaping and maintaining an epic physique. Whether you’re awash with motivation now the weather is a little warmer, looking to get your endorphin hit in the spring sunshine, or simply wanting a fresh workout for your training mix, this total-body, highintensity circuit is for you. Yes, the benefits of highintensity interval training (HIIT) have been exaggerated by some sectors of the fitness industry before. But, when programmed correctly, they are a useful way to elevate your heart rate and

burn calories to help create your deficit – in an efficient timeframe. Add this short and sharp routine to your program one to two times per week for the next four weeks, and watch both your fitness levels and curves improve. Just remember, you have to go full-out. No mid-set texting, selfies or scrolling. Rest only when indicated. Make sure to complete each rep with proper form and enough intensity to get your heart pumping, but still be able to complete each set. Now that you’ve set your intention, get to work.

Box jump

10 to 12

Triceps dip

10 to 12 10 to 12 (per side)

Step-up

10 to 12

Bench crunch

60 seconds

Rest Complete 3 to 5 rounds

CIRCUIT

It’s likely your ultimate fitness and fat loss goals will take a tad more work than just one sweaty circuit posited by your favourite magazine.

REPS

Jump squat From standing, lower into a squat (A). Quickly explode upwards, contracting your glutes and hamstrings (B). Land with soft knees and immediately repeat. Continue for all reps.

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Alternating lunge Begin standing with feet together and hands placed behind your head. Take a big step forward with one foot and lower into a lunge. Bring the front foot back to the starting position and repeat on the other leg. Continue alternating for all reps.

Push-up Get into high plank position with shoulders and wrists stacked (A). Bend your arms and lower

your body towards the ground (B). Push away from the ground to return to the start and repeat.

To make this easier, place your top foot flat on the ground in front.

Side plank Get into a side plank position with hips off the ground, feet stacked, and the shoulder of your supporting arm stacked

over your wrist. Extend your opposite hand straight towards the sky and hold for 45 seconds. Lower and repeat on the other side.

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October/November 2019

CIRCUIT

You can either alternate legs with each rep, or complete all reps on one side, then switch.

Step-up Stand facing a bench or box and place one foot on the surface (A). Drive through your heel and push off your back foot

to come to standing on the bench, driving your knee towards your torso at the top (B). Lower back down and repeat.

Box jump

Stand facing a box (or a step or bench). Squat down (A) then explode upwards, landing with soft knees on the box (B). Step or jump down and immediately repeat.

Triceps dip Face away from a box or bench and place both hands on the surface behind you with elbows bent to 90 degrees. Keep your feet flat on the ground and knees bent (A). Push through your hands and straighten your arms until they are extended, but not locked (B). Lower back down and repeat.

Bench crunch The farther your feet are placed from the bench, the more difficult the exercise.

Sit at one end of the bench with legs held straight out in front of you, and hands placed on the bench behind you for support (A). Using your core, pull your knees towards you, bringing your torso forward slightly to meet in the middle (B). Extend to return to the starting position and repeat. S

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TRAIN LIKE A

GIRL 36

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October/November 2019

While men and women’s hormones and physiology are at opposite ends of the spectrum, it doesn’t necessarily mean their training programs need to be. STRONG Australia journalist Angelique Tagaroulias investigates how to tweak your training program for you (and your lady parts), without reinventing the wheel. We’ve all seen it. Men: report to the weights room. Bring scary-sized dumbbells and perform alternating bicep curls in front of the mirror. Don’t forget to grimace and grunt and stare at your own ‘bigness’ while you’re at it. Women: see you at the treadmill or squat rack, and nothing in-between, because booty and fat loss are life. The long-term health benefits for females who resistance train are endless – from a faster metabolism and greater bone density to improved mental health – and the education and attitude towards women who lift is improving. Yet the way men and women train tends to be at opposite ends of the spectrum.

The question is: should they be? While the fundamentals of strength training are the same for both genders – compound lifts, support work, good nutrition and steadily lifting heavier (progressive overload) – the majority of fitness advice is based on research performed on men. Tweaking your training according to your femalespecific goals and physiology can get you optimal results in less time.

Why, bunny, why? Results from a recent Roy Morgan survey revealed numbers are fairly evenly split between the sexes ingym, yet up to 76 per cent of those

participating in group exercise classes such as boxing, spin, yoga and Body Pump were female. Go figure. A lack of confidence and a fear of looking like the Hulk are two factors contributing to our reluctance to pick up a heavy barbell, say our experts. A fear that’s often unfounded. “Typically, men are more muscularly developed than women and carry less body fat due to differences in sex hormones and physiology,” says body transformation and strength and conditioning coach, Joey Cantlin (@joeycantlinpt). Women have much lower levels of testosterone, one of the hormones

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“ In other words, for a female to optimally stimulate her muscles, she needs to use a slightly higher rep range compared to male lifters.”

responsible for growth of bones and muscle mass. So unless you’re training and eating like an athlete, you’re unlikely to gain more than half the amount of muscle as your male counterpart. Research published in Human Movement Science found that novice female weightlifters gained just 500 to 700g of muscle following a structured eight-week program of back squats and deadlifts, twice per week. Add to this our lower ratio of fasttwitch muscle fibres, and you can resistance train seven days a week without fear of ‘getting big’. “Every muscle has a combination of different muscle fibres and each fibre type has different qualities in the way they perform and how quickly they fatigue,” explains Trainer recomposition specialist, Keegan Thornhill (@the_recomp_pro). “Type 2A and type 2B are our faster twitch fibres; these are designed for speed, power and strength, and create bigger-looking muscles. “Females are predominantly designed for endurance, so have more type 1 muscle fibres, creating far smaller looking muscles as they grow.”

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Twitchy subject This higher percentage of slow-twitch muscle fibres also impacts how you train. More endurance fibres recruited mean women are more resistant to fatigue, and can perform more reps at a given intensity. That’s right – your muscles are tougher than the boys’. “Compared to fast-twitch fibres, slowtwitch respond better to a higher rep range. In other words, for a female to optimally stimulate her muscles, she needs to use a slightly higher rep range compared to male lifters,” says trainer and founder of Result Based Training Gyms, Travis Jones (rbtgyms.com). While using a range of rep ranges will help to stimulate muscle growth and ensure a balanced training program – yes, you still need to lift heavy. Jones suggests performing up to 80 per cent of your sets at a rep range of 10 to 15. Resilient muscles and higher rep ranges also mean there is less need to rest between sets, according to a review published in Sports Medicine. “If you’ve been told to wait for minutes on end before attacking your next set, abandon that belief – you may be wasting your gym time,” says Jones. “Instead, recharge for 60 to 90 seconds between sets on big compound

movements such as squats, deadlifts, and hip thrusts.”

The golden ticket Beating plateaus and improving muscle mass – male or female – also requires progressive overload, or gradually increasing the stimuli you provide to your body. According to exercise scientists from the American College of Sports Medicine, progressive overload is the most important variable for results when resistance training. And yet it is one of the most overlooked elements for female beginner lifters.

Here’s how to get it done: Avoid: using the same weights for the same number of sets and reps, week after week. Do: gradually aim to increase the stress on your muscle, session to session, to force your muscle to adapt. It won’t always be possible, but it should be your aim. How: 1. Increase load. If you squat 20kg for eight reps, aim to increase to 22.5kg for the same reps in your next session. From there, aim to do 25kg for eight reps, continuing the progression, suggests Jones. 2. Turn up the volume. Increase the number of reps or sets you perform with the same weight. Instead of squatting 20kg for eight reps, use the same weight for nine reps. Aim for 10 reps in your next session, and so on.

October/November 2019

KEY LADY LIFTS Regardless of whether your goal is to take out a CrossFit comp, lift big at a powerlifting meet or just look fit for summer, the compound lifts that utilise the most muscle groups are key. Why? Bang for your buck.

SQUAT

Here’s a couple of our experts’ favourites:

TARGET AREAS: Quads, glutes

BEST BIT: The quads are made up of four muscles and the glutes three, so the squat – which targets the lot – provides epic bang for your buck no matter your goal, says Cantlin.

VARIATIONS: Whether it’s shapely glutes, strong legs, chiselled hamstrings or simple calorie burn you are after, there’s a squat for your goal. Do more of the variations that best target your weaker areas. Back squat: With barbell on shoulders, this move requires greater recruitment of the power of the glutes. Low bar squat: If your goals are powerlifting focused, a low bar squat will likely be the best choice. Rest the bar on the rear of your shoulders to increase load in that area of your back.

DEADLIFT

“This style requires your torso to be at a

TARGET AREAS:

Glutes, hamstrings, posterior chain (back of the body)

CANTLIN’S FAV MOVE:

Females shouldn’t go past the deadlift, says Cantlin, thanks to its activation of the glutes and hamstrings for a shapely posterior chain. The deadlift also involves the upper back, increasing strength, stability and muscle mass in the area, and reducing the likelihood of injury.

slightly forward lean (targeting the quads), allowing you to lift more weight because of the more even distribution of force being generated from the hips and knees,” says powerlifting coach Alex Deken (@alexdekenpl). Front squat: The barbell sits across the front of your shoulders, placing greater emphasis on your quads, and requiring lighter load than the back squat. This thigh-building move is easier on your back and knees, so it’s great for women, who are more prone to knee injuries than men. Split squat: A loaded stretch, great for lower-body mobility – particularly the hip flexors, a common weak area for women, which prevents the glutes from engaging properly. Take a long step forward and elevate the other foot on a bench behind you; all weight should be in your front foot, and ensure your upper torso is upright (ribs stacked on hips) and core braced. Descend, flexing your knee and sitting back at the hip, to lower your body down until you nearly reach the floor. Drive through your heel to return to starting position.

and a greater level of recruitment from the external rotators and the abductors of the hip,” says Deken. “This is not only going to allow you to lift heavier loads, it will also create a more balanced physique due to the more balanced contribution coming from the glutes, hamstrings and quads.” Remember to engage

Sumo deadlift: involves more quads than the conventional deadlift.

To fast-track your results with deads, learn to engage before you initiate the lift. “It’s the only exercise that doesn’t begin with an eccentric (downward) phase, starting from the floor instead. This presents a challenge as you don’t get to ‘feel’ the weight on the way down, so you must be able to create tension before initiating the lift,” says Deken.

“With the wider stance, the sumo deadlift requires a higher degree of hip mobility,

To do this, engage the lats by pulling your shoulder blades down, creating tension in

VARIATIONS:

Box squat: Like training wheels for hinge movements and great for beginners! Position a box or chair behind you at knee height. Place your feet shoulder-width apart and toes pointing slightly outward, and then lower your body until your glutes rest on the box for one to two seconds. Drive through the quads, keeping your core tight and ribs locked down. Sumo: The wider stance works to target the inner thigh and glutes. Start with your feet about 30 centimetres beyond your shoulders and toes pointing out at 45-degree angles. Drop into a squat until your thighs are at least parallel to the ground. Stance secrets Women tend to have dominant quads, so emphasising glutes and hamstrings is important. “A wider stance is necessary for greater glute activation during back squats, according to research,” says Cantlin. Place your feet slightly wider than your shoulders.

the upper body and helping with the pulling motion. “One of the biggest mistakes I see women make is lifting before taking the slack out of the bar, which allows you to feel the weight before initiating the lift. Pull up on the bar as much as you can without the weight coming off the floor and you should hear a ‘chink’ sound,” adds Deken. “This will allow you to lift heavier loads safely. In creating tension by taking slack out of the bar, you’ll get feedback through your entire body – if you feel a strain in your lower back, you can assume that you’re not in the right position to lift.”

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A word on menopause Research published in the journal Sports Medicine found that women’s oestrogen levels decline during menopause, leading to an increased risk of injury and slower recovery involving yoga or walking. post-exercise. Building mobility – or the ability of your joints to move freely – can help to keep you healthy and lift bigger numbers, for longer.

Cycle your training There’s no point denying that ‘that time of the month’ can impact how you feel, how you train and, ultimately, your results. Trainer Ashleigh Boehm (chickswholift.com.au) is a strong advocate for training with your cycle – rather than ignoring it or pushing against it. Here’s her top tips for training during each phase: Follicular phase (days 1 to 14): Oestrogen levels are high, aiding strength, confidence and focus, along with less injury risk – so use to your advantage! “This phase is characterised by a higher tolerance for pain, as well as increasing levels of endurance,” adds Boehm. Train for it: Aim for three to four days of full-body training with a moderateheavy load in a strength/hypertrophy rep range (one to 12). Focus on major compound lifts, coupled with lowintensity cardio, such as walking, between workouts.

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Ovulation (days 12 to 17): A large surge in luteinising hormone causes the release of eggs, and oestrogen and progesterone peak. The result? Strength levels and power skyrocket. Train for it: This is a good time to test 1RMs and get your low rep, heavy work in! Risk of injury is also slightly higher, so proceed with caution. Luteal phase (days 14 to 28): Oestrogen levels drop and progesterone takes over as the predominant hormone. “Your work capacity, pain threshold and general energy levels may start to diminish,” says Boehm. Train for it: This is a good time to scale it back. Try two to three days of fullbody training with lighter load and higher reps (15+). Include one to two metabolic conditioning or HIIT sessions, and active recovery sessions.

In the lower body, the most common mobility issues include ankles, calves, adductors and hip flexors. Tight hip flexors inhibit the ability of the glutes to engage, according to STRONG Australia Head Trainer Alexa Towersey (alexatowersey. com). This can lead to a host of joint and soft tissue injuries, particularly in the lower back. Try incorporating these simple mobility exercises into your routine to help mitigate the damage: 1. Kettlebell marches: Will strengthen hip flexors and your core, while improving coordination. 2. Deadbugs: If squats are the king of compounds, deadbugs are the king of core exercises. Perfect for strengthening your midsection and hip flexors, and teaching core and pelvis control. There are a host of variations available, so find one that allows you to keep your back flat against the ground. S

October/November 2019

STRONGFITNESSMAG.COM.AU

NUTRITION

ARE WE

ADDICTED? LEAD PHOTO ISTOCK.COM/DRANTE

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October/November 2019

Most of us have foods we crave so hard you’d think they were laced with nicotine. But can food really be as addictive as a drug? Or is it lack of self-control that has us polishing off that tub of Halo Top? We turned to experts in eating behaviours to help us determine the difference – and learn how to break the cycle for good. WRITTEN BY KATELYN SWALLOW

We’ve all been there.

Standing in the glow of the fridge light whispering “Just one more bite”, only to keep returning until that leftover birthday cake is nothing but crumbs. Before you fall into a shame spiral, know that you’re not alone. In fact, research suggests your tendency to overeat certain foods may not entirely be on you. Chocolate desserts aren’t the only drugs of choice when it comes to foods that make us lose control – a 2015 study from the University of Michigan revealed that pizza, chips and ice cream also topped the list of foods we consider to be the most addictive (no surprises there). Beyond finding these foods extremely tasty, study participants found them the most difficult to pass up or eat in a controlled way: 92 per cent of the 518 people surveyed exhibited addictivelike behaviour to some foods, while around 10 per cent were diagnosed with a fully fledged addiction. Okay, so chocolate isn’t exactly comparable to cocaine, and to suggest otherwise would be a stretch. But there’s no denying that particular foods (especially those that are highly processed and loaded with fat and sugar) are more likely to cause a problem for susceptible eaters. The question is: why?

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Cravings vs addiction

It’s important to examine the difference between just wanting a food because you enjoy the taste, and something more sinister. The definitions are still up for debate, so for now it depends who you ask. Most experts agree that enjoying a food because it tastes good is normal, and those that are rich in sugar and fats happen to be more attractive to most taste buds. It’s hard to argue with the fact that melted cheese makes everything better, or that fries aren’t extremely satisfying. “It’s normal to like some foods more than others because of the taste, texture, smell, or the way it makes you feel,” says Emily Hardman, Accredited Practising Dietitian and eating disorders expert. So it’s no surprise that cravings, or a more intense desire for a particular food, are also considered relatively normal. In some cases, says Nathan Baldwin, Accredited Practising Dietitian and

intuitive eating advocate, a craving can be a positive thing, providing clues to nutrient gaps in your diet. “The body is very capable of telling us when it requires a particular type of food,” he says. “For example, people who consume low-carb diets will initially get very strong cravings for carbs.” The problem is not in enjoying or eating a food we crave, but our ability to control how much we eat of it. And there’s evidence to suggest that certain foods actually override our natural feelings of being hungry or full, to have us reaching for it in ways that seem beyond our control. “Food addiction is an eating behaviour that involves the overconsumption of highly palatable foods, which are often rich in fat, sugar, or salt, in quantities that are beyond a person’s nutritional requirements,” explains Hardman. “These foods trigger a reaction in the brain that induces

feelings of pleasure and satisfaction, which, over time, can make a person addicted to these foods.”

Learn the signs

While the topic is still controversial (food addiction is not yet recognised by the Diagnostic and Statistical Manual of Mental Disorders, one of two diagnostic manuals used by health professionals in Australia to diagnose mental illness), food addiction symptoms tend to parallel those of drug abuse, from dependency to withdrawal. Enter the Yale Food Addiction Scale, which helps pinpoint those who may be in the throes of a problem. “The Yale Food Addiction Scale is a tool used to identify people who are exhibiting the signs and symptoms of food addiction,” notes Hardman, referencing the manual used as part of the aforementioned University of Michigan study. “The scale measures the extent

There’s evidence to suggest that certain foods actually override our natural feelings of being hungry or full, to have us reaching for it in ways that seem beyond our own control.

Drugs of Choice

These are the most addictive foods, according to the University of Michigan’s study:

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These are the least addictive:

CHIPS PHOTO ISTOCK.COM/FUATKOSE

1. Pizza 2. Chocolate 3. Chips 4. Cookies 5. Ice cream

1. Cucumbers 2. Carrots 3. Beans 4. Apples 5. Brown rice

October/November 2019

In your Feelings

ILLUSTRATION ISTOCK.COM/DRANTE OREO PHOTO SHUTTERSTOCK.COM/JOHNS

For some (okay, maybe more than some), a dependency on food is less about a physical addiction and more about filling an emotional void. “Low self-esteem, trauma and social isolation can trigger reliance on food to provide a psychological feeling of comfort and nurturing, better known as comfort eating,” says Psychologist Sarah Godfrey. “Feeling physically full can be a psychological metaphor for feeling as if you have a full life, while an empty stomach can trigger feelings of an empty life.”

that people binge on specific foods despite attempts to stop, whether the eating behaviours interfere with their lives, and if they experience withdrawal symptoms when restricting particular foods.” So how can you tell if you’re addicted? Signs of becoming dependent on food might include binge eating, persistent desires or obsessive thoughts about a particular food, eating to the point of feeling unwell, and emotional and/or physical feelings when trying to eliminate foods, says Hardman. The unofficial nature of food addiction makes it difficult to understand how common it is. A 2014 observational study of over 130,000 men and women in the US found that nearly six

per cent of women met the criteria for food addiction. While this may seem like a relatively small number, it should be noted that women under 45 (a group at high risk of developing eating disorders) were not included as part of the report. Unsurprisingly, women were 16 to 18 times more likely to be food addicts if they were overweight, with a BMI of 35 or more. The causes of food addiction are equally murky, with a combination of chemical dependency, emotional voids, and societal pressures often to blame.

Carb high

Could food be producing the same reaction as a hit of Ecstasy? Sort of.

Unsurprisingly, women were 16 to 18 times more likely to be food addicts if they were overweight, with a BMI of 35 or more.

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Blame game

But some experts, like Baldwin, don’t believe food addiction exists at all. “While some studies like to highlight similarities between the reaction certain foods and drugs have on the brain, there is no strong evidence to support claims that food ‘addiction’ should be treated similarly to drugs,” says Baldwin. Full disclosure: a systematic review of current food addiction literature tends to agree with him. A 2018 study concluded that while people do tend to reach for foods excessively,

“symptoms tend to better fit criteria for substance use disorder than behavioural addiction”. So what’s our problem? For Baldwin, it’s the rampant misinformation mixed with body shaming in the media that’s largely to blame for our toxic relationship with what we eat. “Society paints particular foods, mostly high-calorie or nutrient-poor varieties, as very negative and morally inferior,” he says. “This causes ongoing cycles of food restriction, followed by bingeing, ensuing shame and guilt, before it repeats again and again.” Clever marketing by major food brands also encourages us to associate certain foods with happiness, friendship, love and healthy lifestyles, even if the consumption of those products has no real connection with those desires, adds Godfrey.

October/November 2019

CHIPS PHOTO ISTOCK.COM/NANTONOV

Recent studies do suggest that particular foods actually cause feelings of pleasure and satisfaction in very similar ways to recreational drugs. Essentially the reward centres of your brain light up as the chocolate cake or handful of lollies makes its way to your stomach and, like many narcotics, cues the release of feel-good chemicals such as dopamine and serotonin. This reaction makes you even more likely to return to the food again at a later date – not so much a craving for the calories themselves, but for the rush. “Studies have shown that when we give rats sugar pellets, they no longer desire

healthy foods, and their dopamine and opiate levels dramatically increase,” explains Godfrey. “Other studies on monkeys show that when given addictive foods such as chocolate, monkeys will hang in environments where the chocolate was given, rather than return to their normal environments, mimicking drug addiction behaviour.” Here’s the scary part: this behaviour lasted up to 15 days after the food was eaten.

Society paints particular foods, mostly high-calorie or nutrient-poor varieties, as very negative and morally inferior

How can you spot the difference between a craving and an addiction?

If you can’t get chocolate off your brain, it’s probably a craving. But if your relationship with it feels more like a dependency, or you exhibit out-of-control eating habits and withdrawal symptoms when you don’t have it, you may want to seek advice from a counsellor.

RECOVERY PROCESS Even if you don’t have a diagnosed food addiction, understanding your eating patterns and behaviours, especially those that result in feelings of guilt or shame, can help you to feel more in control of your own body. For Baldwin, fighting any kind of negative behaviour is not about destroying the pleasure of food, it’s about practising positive behaviours to replace the ones causing you distress. “Be kind and compassionate with yourself, as learning these things and helping to improve your quality of life is difficult and takes time,” he says. “Rather than focusing on changing yourself by dieting and viewing yourself as broken or damaged, instead focus on understanding and honouring yourself.”

• Find other activities you enjoy. Finding activities that bring you joy and comfort will remove your emotional and psychological need to eat unnecessarily. “Some strategies that may be useful include deep breathing, spending time in the sun and fresh air, spending time with people you care about, or listening to peaceful music,” adds Hardman.

• Avoid restrictive diets. Diets can often intensify the preoccupation with food. Instead, all of our experts recommend nurturing a better relationship with food, listening to natural hunger cues, and finding a more balanced approach. “Retrain your body and hypothalamus to ‘intuitively eat’, relying on signals of true hunger and feelings of being full,” says Godfrey.

• Don’t deprive yourself. Cutting out addictive foods

completely may do more harm than good. Believing you can’t have or aren’t allowed a particular food often increases your cravings. “Instead, create a balanced approach to eating by choosing nourishing foods most of the time, but allowing the foods you love here and there,” says Hardman. • Keep a food journal. Identifying the emotional and psychological triggers that have you reaching for addictive foods can help you become more aware of your behaviour, and find better ways to deal with it. Think anxiety, sadness, or stresses in your day-to-day life. • Invest in professional help. Isolation is a food addiction’s best friend, so try allowing someone to help fix the problem at its core. “A professional can help to unpack emotional and psychological issues associated with comfort eating and reliance on food,” says Godfrey. S

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NUTRITION

Springtime p e r P Meal Sunday afternoons just got easier with these springinspired, macro-friendly recipes courtesy of nutritionist Grace Shelmerdine. powerfitbygrace.com // @grace_powerfit PHOTOGRAPHY BY CAREY COLLABORATIONS

Published cover model, mother of two and a strong advocate for flexible dieting, Shelmerdine believes ‘energy in versus energy out’ is king, and the secret to a sustainable and effective nutrition strategy is eating foods you enjoy. It’s a philosophy she puts into practice every day, not only through her own nutrition (tip: check out her steady post-baby body progress on her socials), but also through her online coaching business, PowerFit. “Our body transformation clients focus on nourishing their bodies with 80 per cent whole foods, with the other 20 per cent free for the inclusion of ‘fun’ foods,” she says. “Get your calorie intake right, and fill it with whatever food you feel great eating! No binges, no restrictions – just what is good for you and your body, what suits your lifestyle and what you enjoy.”

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Find your macro split Shelmerdine and her team use the Schofield Equation to calculate calorie targets (there’s a host of online calculators available), which takes into account your weight, activity level, age and gender to estimate your basal metabolic rate (BMR – calories burnt at rest) and total calories needed. You can then establish your macronutrient goals – or the amount of fats, carbs and protein your calories should contain over the course of 24 hours or a week. Protein counts and sufficient fibre are the priority for Shelmerdine; fat and carbohydrate percentages will vary. “As an example, we would see most of our clients following a macro split of between 30 to 35 per cent protein, 25 to 30 per cent fat, and the remaining 40 to 45 per cent from carbohydrates,” she says.

October/November 2019

CHOC CHIP COOKIE PROTEIN BARS

Recipes sourced from: HYPE by PowerFIT, powerfitbygrace.com

Macro and calorie splits are a guide only, and may vary depending on brand of product used.

Makes 16 bars 222 cals | 9g protein | 22g carbs | 9g fat | 5g fibre 17g sugar per bar

Ingredients

• 2 x 420g cans chickpeas, drained • ½ cup natural peanut butter • ¾ cup packed brown sugar • ½ tsp bicarbonate • 1 tsp baking powder • ½ tsp salt • 1 tsp vanilla essence • ½ cup plain flour • 2 scoops (60g) Happy Way Vanilla Protein Powder • ¾ cup milk of choice (skim or lite soy preferred) • 1 cup (175g) dark choc chips (or 70 per cent dark chocolate, chopped)

Method

1. Preheat a fan-forced oven to 180°C and line a 26cm x 16cm brownie pan with baking paper. 2. P op all the ingredients except the choc chips into a food processor, and blend until smooth. 3. Stir through ¾ of the choc chips, and spread into the pan. Sprinkle with the remaining choc chips. 4. Bake for 35 to 40 mins until a skewer inserted into the centre comes out clean. 5. When cooked, remove from the oven and cool completely in the tin. 6. Cut into 16 bars and serve. Top with a dollop of cream and sugar free maple syrup.

Food prep TIP

Most of our clients find it convenient and cost-effective to food shop and portion out their meals once every seven days. Knowing a consistent number of days to shop and cook for avoids food wastage and ensures you always have healthy food on hand.

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VEGGIE AND QUINOA FETA FRITTERS

Makes 10 fritters 93 cals | 3.1g protein | 9.8g carbs | 3.1g fat 0.8g fibre | 0.7g sugar per fritter

Ingredients

• 1 cup grated sweet potato • 1/2 cup grated carrot • 1/2 cup plain flour • 1/2 cup cooked tri-colour quinoa • 2 eggs • 60g feta cheese (crumbled) • 1 tsp olive oil • Salt and pepper to taste

Method

1. Preheat a fan-forced oven at 180°C. Line a baking tray with baking paper. 2. C ombine all the ingredients in a mixing bowl. 3. Use hands to cup the mixture together into small pancake-sized fritters and place on the baking tray, 4 to 5cm apart. 4. Bake for 20 minutes. Then flip each fritter and bake for an additional five to 10 minutes until golden on top. 5. Once cooked, serve warm with a side salad for lunch. You can also allow them to cool (stored in the fridge) and use as a snack, dipped in plain Greek yoghurt.

Food prep TIP

Pre-cook grains such as rice, quinoa and pasta, as they tend to take the most time. If they are easily on hand, it will help you stay compliant to your meal plan.

OAT AND LINSEED CRACKERS Makes 8 serves 150 cals | 4g protein | 11g carbs | 9g fat 4g fibre | 0g sugar

3. Grease two large sheets of baking paper with olive oil. Pour the dough onto one greased sheet and Ingredients top with the other, oil side in. Roll • 1 1/2 cup rolled oats out to a thin sheet of dough, two to • ½ cup ground linseeds three millimetres thick. Transfer to • 2 tbsp Nuttelex Buttery, a large baking tray and peel off the melted (40g) top sheet of baking paper. • 1 tsp salt 4. Bake for 20 to 25 minutes or • 1 cup warm vegetable stock until lightly golden. • 2 tsp olive oil 5. While still warm, remove them from the pan and cut into crackers. Method 6. Return to the tray and bake on 1. Preheat the oven to 200°C. the other side for a further Pop the rolled oats into a food 10 minutes until crispy. processor and blitz until they form a coarse flour. 7. R emove from the oven and cool on a rack before storing them in 2. A dd in the linseed meal, Nuttelex, an airtight container. Serve with salt and stock, and blend until it dips, cheeses, fruit paste, or on comes together. Let it sit for 10 their own! minutes to thicken.

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October/November 2019

GET YOUR TICKET NOW FOR ONLY $21* (save $9 off the door price)

USE CODE STRONGMAG AT FITNESS-SHOW.COM.AU *Offer ends October 27th at 5pm.

ALMOND BUTTER NICE CREAM Serves 1 to 2 283 cals | 31g protein | 25g carbs | 5g fat 4.1g fibre | 16.4g sugar

Ingredients

• 1 fresh banana • 1 tbsp almond spread • 1 scoop protein powder • 1 tsp vanilla extract • 2 tbsp milk of choice (we used unsweetened almond milk)

Method

1. Blend all the ingredients in a blender. 2. P our into a bowl and freeze for one hour. Freezing for a different timeframe will result in varied texture.

Food prep TIP

Utilise your microwave! Wrap your pricked potatoes in paper towel for jacket potatoes, steam veggies in a bowl covered with cling wrap, cook oats or gravy and heat milk.

60-SECOND VANILLA FUDGE CAKE

Serves 1 206 cals | 30g protein | 12g carbs | 3g fat 2.8g fibre | 2.5g sugar

Ingredients

• 1 scoop (30g) Happy Way Vanilla Protein Powder • 1/2 tsp baking powder • 1 tbsp coconut flour • 1/4 cup egg whites OR 1 large egg • 1/4 cup milk of choice (unsweetened almond milk preferred) • 1/4 tsp vanilla extract • 5 to 10g dark choc chips

Method

1. Grease a microwave-safe mug with coconut or vegetable oil spray. 2. A dd all the ingredients to the mug and stir to combine. 3. Microwave for 60 seconds. 4. Run a knife around the edge of the mug to pop the mug cake out and tip upside down into a bowl. 5. Top with choc chips and eat while warm. S

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October/November 2019

NUTRITION

Tummy Troubles Nutrition expert Dr Megan Rigby dives into the topic of the dreaded belly bloat and the suspect foods that may be the culprits. themacromini.com

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Letâ&#x20AC;&#x2122;s talk FODMAPs

The term FODMAP was founded by Monash University researchers to describe specific classes of carbohydrates that can trigger digestive distress and exasperate symptoms of gastrointestinal disorders such as Irritable Bowel Syndrome (IBS). Beginning in the small intestine, foods fail to break down, travelling into the large intestine without being properly absorbed. The result is unpleasant bloating and fluid retention within the gut, as well as stomach pain, abdominal distension and bowel irregularity.

STRAWBERRY OATMEAL PHOTO ISTOCK.COM/ARX0NT

Digestive discomfort is never pleasant, especially when you feel like youâ&#x20AC;&#x2122;re doing all the right things to maintain a healthy body. Nothing makes you feel more defeated than eating well and exercising, only to look and feel like a hot air balloon. But what you may not realise is that your nutrient-dense diet full of plant-based goodness may actually be to blame for your belly bloat. Not all fruits, vegetables and grains are created equal, and your everchanging gut microbiome may be struggling to break them down, even if you were able to tolerate them well in the past. This battle often leads to the unpleasant gas production and water retention that has you feeling sick. If this sounds familiar, then it might be time to dissect your nutrition.

October/November 2019

What does FODMAP stand for? Fermentables Oligosaccharides (comprised of fructans and galactans)

High FODMAP foods include: Fruits: apples, cherries, pears, watermelon, banana, grapefruit, blackberries, nectarines, plums Vegetables: asparagus, snap peas, garlic, onion, peas, soy bean, cauliflower, mushrooms Dairy: ricotta cheese, cottage cheese, cow’s milk, ice cream, yoghurt Grains: rye, wheat, barley Sweeteners: honey, agave, corn syrup, mannitol, sorbitol, xylitol BROCCOLI PHOTO SHUTTERSTOCK.COM/KALIN EFTIMOV PINEAPPLE ILLUSTRATION SHUTTERSTOCK.COM/SABELSKAYA PLATE ILLUSTRATION SHUTTERSTOCK.COM/BY MICROONE ALMONDS PHOTO SHUTTERSTOCK.COM/TIM UR TORTILLA PHOTO SHUTTERSTOCK.COM/FOXYS FOREST MANUFACTURE

Legumes and nuts: pistachios, cashews, black beans, kidney beans, split peas

What to do

If you think you may be plagued with a FODMAP intolerance, your best course of action is to follow a short-term elimination diet. Temporary elimination of high-FODMAP foods has been shown to provide relief of gut symptoms, particularly in people with IBS – although these foods can affect anyone with an inflamed gut from stress, toxins or antibiotic use. The long list can seem daunting and intimidating, but the good news is that most people are not negatively affected by all high FODMAP foods, nor do they consume them on a regular basis. FODMAP intolerance does not affect everyone the same, so the elimination process should suit your individual needs.

One-day

Disaccharides (milk sugar lactose)

LOW FODMAP PLAN

Monosaccharides (fructose)

The following is an example of how you might eat for a day on a FODMAP elimination plan. Adjust the food quantities as necessary to meet your daily caloric and macro needs.

Polyols (sugar alcohols such as sorbitol, mannitol, xylitol and maltitol)

THREE STEPS TO ELIMINATING AND REINTRODUCING FODMAPS

Food elimination has been deemed an effective plan to help control symptoms and identify troublesome foods that could be causing the most gut discomfort. Here’s how to go about it: 1. Food journaling. Make a list of what high FODMAPs you eat daily and isolate those items. 2. Eliminate. Completely remove these foods from your diet for four to six weeks. 3. Reintroduce. Add ONE of the eliminated foods every three to seven days and assess tolerance in your food journal. If an item is not tolerated, remove it again and move on to the next food. Those foods wreaking the most havoc, consider removing from your diet for the foreseeable future to help control symptoms. Far from a cure for IBS or a permament nutrition strategy, the FODMAP elimination diet should not exceed six weeks; eliminating too many highfibre and nutrient-rich foods can lead to unhealthy gaps in your eating plan. It’s always advisable to get a proper check-up by your doctor first, to ensure your symptoms are not being caused by something more sinister. If you continue to experience symptoms or think you require a longer elimination, discuss it with a GP or an Accredited Practicing Dietitan. S

FAT 60G

MACRO BREAKDOWN

CARBS 135G PROTEIN 100G

TOTAL CALORIES

1,480

BREAKFAST 2 hard-boiled eggs, ½ cup oatmeal + 1 cup strawberries + 1 tbsp chia seeds + ½ cup almond milk

SNACK 120g pineapple 28g almonds

LUNCH 120g shredded chicken 2 corn tortillas + 30g avocado + 2 tbsp shredded cheddar cheese + 2 tbsp salsa

DINNER 120g salmon 1 cup broccoli 1 cup sweet potato with cinnamon

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NUTRITION

POWERFUL PAIRS

Supercharge your superfoods by combining nutrients to maximise their benefits. WRITTEN BY CHELSEA CLARKE PHOTOGRAPHY BY PAUL BUCETA

For women who eat, sleep and breathe fitness, proper nutrition to fuel your workouts is a nobrainer. Continuously staying up to date on the latest health food trends is probably already a part of your daily scrolling regime, but have you ever considered that some of your favourite healthy foods could have unlocked benefits you didn’t know about? While variety and a holistic view of your diet are important – no one food is the secret to good health – the following power couple superfoods have all the makings of a perfect relationship. They work together, they enhance one another’s best qualities, and they’re seriously yummy. Try these combinations to get the most out of your healthy meals.

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October/November 2019

EGGS

SALAD

In a variety of studies, when salad eaters topped their veggies with three cooked eggs, they experienced increased carotenoid and vitamin E absorption levels. Carotenoids lower risks of cancer and boost visual health, while vitamin Eâ&#x20AC;&#x2122;s antioxidant properties are powerful immune and circulatory helpers. Researchers noted that three eggs were the magic number, with minimal vitamin and mineral increases found with anything less. So you best consider your macro splits.

LETTUCE PHOTO ISTOCK.COM/OG-VISION

EGG PHOTO SHUTTERSTOCK.COM/PINEAPPLE STUDIO

KEEP THE YOLKS: The fat contained in egg yolks is what makes them work so well with veggies. Donâ&#x20AC;&#x2122;t toss them.

GARLIC

ONIONS

Garlic is a powerhouse when it comes to reducing cholesterol and blood pressure (and increasing stinky breath), but the Journal of Agricultural and Food Chemistry published a study citing that combining it with onions and grains creates even more benefits. This couple works together to make zinc and iron (two important elements for preventing illness and fatigue) more bioavailable to the body.

GIVE IT SPACE: After chopping or crushing garlic, let it sit for 10 to 15 minutes before cooking to release additional cancer-fighting benefits.

Next Level Apparel provides garments that are soft, lightweight and form-fitting. They provide the perfect balance between function and style with great drape, stretch and recovery, perfect for all your fitness needs. Shop at

nextlevelapparel.com.au STRONGFITNESSMAG.COM.AU

WINE

FISH

If you love a glass of wine with dinner, do yourself a favour and make your protein a fish dish. Published in the American Journal of Clinical Nutrition, 120ml of wine per day increased omega-3 absorption from a variety of fish, while another study showed that these benefits were rewarded whether participants indulged in red or white wine. Researchers say heart-healthy polyphenols found in wine are the heroes of added omega-3 absorption.

DON’T OVERDO IT: More than two glasses of wine per day increases risk of breast cancer.

LEMON

GREEN TEA’S OPEN RELATIONSHIP: Green tea can also be paired with capsaicin, a compound found in cayenne pepper, to increase metabolism and weight-loss efforts.

KALE

AVOCADO

Kale is among one of the most nutrientdense greens you can find, boasting an over-achieving resume of antioxidants and vitamins, specifically vitamin K, an important property for bone health. Like any good relationship, kale’s perfect pairing lets the superstar green shine while supporting what it does best. Because vitamin K is fat soluble, pair kale with avocado to increase absorption rate, allowing your body to reap the benefits of this oftenoverlooked vitamin.

TREAT KALE RIGHT: Cook kale in oil when possible. Important polyphenols drain into the water when it’s boiled or steamed.

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October/November 2019

CHERRY/TIM UR

Green tea’s antioxidant heroes, catechins, reduce risks of both heart disease and cancer, but adding in a splash of citrus helps the body retain and absorb catechins in the bloodstream to an even greater extent. Whether you prefer your green tea hot or cold, adding in a few slices of lemon can boost your antioxidant absorption by up to six times.

WINE PHOTO ISTOCK.COM/SOHL OTHER INSETS SHUTTERSTOCK.COM SALMON/BINH THANH BUI MELON/RATMANANT YOTSURIN WARNING SIGN/KOBLIZEEK

GREEN TEA

TURMERIC

BLACK PEPPER

Turmeric has burst onto the health food scene in recent years for its anti-inflammatory properties, with research showing it can help to relieve symptoms of arthritis and chronic pain, and may also elevate kidney health. Its drawback is that the active compound, curcumin, is poorly absorbed into the bloodstream. Adding black pepper to turmeric dishes not only makes its health benefits more readily available, but black pepper comes with its own slew of health boosts, including the relief of nausea, headaches and poor digestion.

SPICE THINGS UP: If you’re feeling adventurous, try adding a little black pepper to your matcha tea latte, a combination that increases metabolism-revving antioxidants.

TOXIC

RELATIONSHIPS These pairings may seem like they’ve got it all, but in the end, they just can’t make it work. Milk and tea Milk casein prevents tea’s antioxidant absorption.

Cereal and orange juice Citrus messes with enzymes that break down carbohydrates. Fruit immediately after a meal Fruit demands different enzymes than grains or proteins, causing digestive confusion.

CHERRIES

DARK CHOCOLATE Cherries and dark chocolate are cut from the same cloth when it comes to high antioxidant levels. Cherries can promote better sleep, reduce inflammation and even protect against diabetes, but when paired with dark chocolate, the body’s ability to reap even more benefits becomes supercharged. Cherries contain a compound called quercetin, a natural antihistamine that powers up in your body when combined with dark chocolate, meaning more manageable allergy symptoms and fewer colds for you.

SWEET HEARTS: Dark chocolate containing 70 per cent and higher cacao content is the healthiest for your heart. S

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PHOTO CREDIT: HAWKE ANDERSON

#TeamStrong SPECIAL EDITION

STRONG

Womento Watch At STRONG Australia, we believe inspirational women aren’t a certain size, shape, age or anything else. Women we aspire to are STRONG – be it in their body, mind or willingness to give it all. This issue, we introduce you to a sample of the experts who have aligned to the STRONG Australia vision, and who will be helping you to kick your health and fitness goals.

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October/November 2019

LEANNE WARD

Nutritionist, Dietitian and Sports Dietitian STRONG Australia Dietitian leanneward.com.au // @the_fitness_dietitian

Leanne Ward developed a passion for health and fitness from a very young age, eventually gravitating towards nutrition for its potential to prevent and fight disease. After graduating as a dietitian in 2013, she secured a job in a Brisbane-based hospital, working across the surgical and acute medical wards, ICU, gastroenterology out patients and the specialist pelvic health clinics. In 2015, Ward completed a Sports Nutrition course, which fuelled her passion for helping clients nourish their bodies for peak performance.

A DAY IN MY SHOES

DAY ON A PLATE

MY TRAINING

I now coach women on conquering emotional eating, getting lean using sustainable methods and healing their gut symptoms. I also run a popular group-based program called Love Living Lean, where I show women how to optimally fuel their body, and the benefits of lifting heavy.

I focus on whole foods – the sort of foods our great grandparents ate. You won’t find me subscribing to any diet trends or labelling the way I eat. I eat food – real food. My diet is fuelled with a diversity of plants to feed and nourish my gut bacteria. My favourite quote is from Michael Pollan: “eat food, not too much, mostly plants”.

WARD’S DAY ON A PLATE

I focus on weights and walking. The weights help me to feel mentally and physically strong, and I love knowing that I can carry a fully grown man out of a burning building if I ever needed to. I do five days of weight training a week, using a split program from my exercise physiologist. I don’t focus on cardio from a weight-loss perspective, but I do like to walk for my own mental health. I pop on some soothing tunes or a podcast, and walk around my neighbourhood for an hour, a few times a week. It’s a great de-stressor!

PRE-WORKOUT: Few sips of coffee, and one to two medjool dates or a banana.

DAILY MENTAL HEALTH TIP

MY DEFINITION OF STRONG When I think of strength I think of mental strength and having the ability to put yourself first. To be a woman in this day requires a lot of juggling – careers, relationships, children, ‘upkeep’ of appearances, running a household and the monthly struggles of PMS! There is so much expectation from society, particularly in terms of social media, that we often try to do everything perfectly. To me, a strong woman has her own self-care as a priority and has the ability to say “no”.

BODY IMAGE ADVICE Focus on how you feel. Stop looking in the mirror for acceptance and start setting goals that have nothing to do with your weight or appearance. Focus on having more energy, sleeping better, improved digestion, and a more positive mood. When we focus on how our bodies feel, everything else just comes together.

BREAKFAST: Post-workout meal. Rolled oats with chia seeds, milk, mixed berries, cinnamon and natural whey protein powder. MORNING TEA: Soy cappuccino, 30g roasted nuts/seeds and veggie sticks. LUNCH: Huge salad with tuna, cheese, olives, kimchi, lettuce leaves, tomato, carrot, cucumber, sprouts and chickpeas. I love to make a dressing from tahini, extra virgin olive oil, lemon juice and salt/pepper.

I tend to dwell on things that have happened in the past or that may happen in the future rather than focusing on the present. Journaling helps me get these thoughts out of my head and onto paper, making it easier for me to rationalise. I also like to pretend I’m giving advice to a good friend; this helps me be rational and kind to myself.

AFTERNOON TEA: Piece of fruit with Greek yoghurt. DINNER: Stir-fry using marinated tofu, pulse pasta (chickpea- or lentilbased pasta) and as many colourful vegetables that I can fit into my wok! SUPPER: Occasionally a few pieces of chocolate, a mini Magnum or a glass of sauvignon blanc. STRONGFITNESSMAG.COM.AU

ALICIA BEVERIDGE

Founding Instructor – Barry’s Bootcamp Australia STRONG Australia Associate Style Editor aliciabeveridge.com // @alicia_beveridge

Comms professional and writer, Alicia Beveridge found the fitness industry while feeling lost professionally and personally back in 2010, and has gone from strength to strength ever since. In 2018, she became one of eight founding Australian instructors for global fitness brand Barry’s Bootcamp as it launched here in Australia. Beveridge also runs her own website, Unleashed, which she uses to motivate women into movement for the ‘feels’, rather than fat loss, and to feel connected in an increasingly disconnected world.

DAY ON A PLATE Nutrition can be confusing, so always circling back to simple whole foods is a good rule of thumb. I aim to eat the rainbow as much as I can, but I also enjoy indulging in pizza, wine and chocolate. Food guilt is everywhere, and I think labelling foods as ‘good’ or ‘bad’ can be psychologically damaging. From personal experience, the more I restrict food, the more I have eventually binged.

A DAY IN MY SHOES My days are now made up of instructing Barry’s group classes in one of our three new Sydney studios, and helping facilitate our expansion into Melbourne and more of Asia, training clients privately, working on my website and regularly writing content for various publications.

MY DEFINITION OF STRONG To me, being a strong woman is about understanding the importance of being healthy, in both mind and body; it’s a lifestyle, not just a body type. Strength comes from inspiring, supporting and celebrating others, especially women, and always remaining true to yourself.

BODY IMAGE ADVICE Focus on what your body can do rather than what you look like. Can you lift heavy? Run fast? Downward dog? Find movement that feels good, and spend time thinking, ‘What do I love about my body?’.

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MY TRAINING You don’t want fitness to feel like a chore. When it comes to training, I’m all about fun, variety and connection – either to myself or to others. It’s not about doing the most; it’s about doing your most each week. I believe training should ease stress, rather than create it. My average week includes a mix of high intensity as I chase that endorphin high, and low intensity to combat my naturally anxious personality. I love Barry’s classes, while yoga, Pilates and regular long walks help ease stress.

DAILY MENTAL HEALTH TIP I learnt Transcendental Meditation in 2015. I completely respect that there are endless free meditation options, but for me the financial investment helps to keep me consistent. I’m not letting that money go to waste! That said, any technique and any amount of time practising is better than none. You are giving so much back to yourself by taking time out from the world and recharging your batteries.

October/November 2019

DENAE BROWN

Four-time CrossFit Games Athlete and business owner STRONG Australia Performance Coach nutritionbox.co // @denaebrown

If you want strong and fit, Denae Brown is definitely the woman to watch. Although she grew up playing a lot of sport, Brown never really considered the fitness industry as a career until the 2011 CrossFit regionals. Here, a fire ignited and she began to work towards a new goal of competing at the CrossFit Games. Brown traded in her corporate job, took up lifting full-time, and the rest is history. After four CrossFit Games appearances and a return to the competition floor post-baby in 2014, she hung up her metcons and now runs her own business, NutritionBox.

A DAY IN MY SHOES Today, I really enjoy putting the energy, passion and focus I once had for competing into helping my clients and staff. I’m also growing my nutrition business, and showing people how they can combine healthy eating, fitness and a balanced lifestyle. The thing I love the most in my day is spending time with my very energetic six-year-old daughter Sarah.

MY DEFINITION OF STRONG To me, strength means proving to yourself that you are much stronger mentally than you think you are. It’s about having the ability to overcome setbacks even though the odds are heavily stacked against you. It’s about having faith in yourself and your ability to overcome your fears. It’s about finding the spirit and courage to not give up, and having the belief you will always find a way.

BODY IMAGE ADVICE Measure progress, not kilograms. This means shifting your focus from what you measure on the scales to what your body can actually do – how fast can you run, how quickly can you complete a workout, and how much weight can you lift? I think when you concentrate on what your body can achieve and your long-term health goals, rather than how you look, it facilitates a much healthier mindset.

DAY ON A PLATE I stay away from extreme diets and focus on eating as much home-cooked food as I can, with an emphasis on fresh fruit and veggies, plenty of protein and slow-digesting carbs. Eating this way 80 per cent of the time allows me to truly enjoy special occasions when they come up.

MY TRAINING

Training for me has changed considerably since I stopped competing. Now, it’s about maintaining a balanced lifestyle, feeling good, moving well and staying healthy. My training consists of four sessions per week ranging from 20 minutes to one hour. I do a combination of pure strength training – including Olympic lifting, powerlifting or bodybuildingstyle workouts – to cardiovascular conditioning sessions, which include a mixture of high-intensity and lowintensity work.

DAILY MENTAL HEALTH TIP The reality is that exercise is my way of staying mentally sane! Between juggling mum life and two businesses, plus managing my own social media, there’s not a lot of downtime. So, on the days I get to train, I aim to stay completely present and enjoy every single second of it.

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PHOTO CREDIT: JASON LEE

The gym was the first place I felt safe and in control. It gave me a sense of empowerment and an understanding of the connection between feeling physically strong and feeling mentally tough.

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October/November 2019

ALEXA TOWERSEY

Trainer and mental health advocate STRONG Australia Head Trainer

alexatowersey.com // @actionalexa

Alexa Towersey is a STRONG woman with a tough story. Her fitness journey began when she was just 15 years old and bullied for being too skinny. On a mission for muscles, she took to the weights room and never looked back (read more about her story on p. 69). With a host of qualifications under her belt – from a Bachelor of Science and PostGraduate Diploma in Sports Management and Kinesiology, to mental health first aid – Towersey now spends her days empowering her personal training clients, facilitating training and mental health workshops, and helping some of the nation’s top celebrities fulfil their aesthetic and health goals.

A DAY IN MY SHOES

BODY IMAGE ADVICE

I’m training clients in the gym from 5am–11am, followed by my own training, and in the afternoon I write and create content. I’m currently training to compete in the Mongol Derby in August 2020 – a 1,000km race across the Mongolian Desert on semi-wild horses. I’m aiming to raise $100,000 for Livin – the mental health charity I’m an ambassador and facilitator for. When I’m not training clients in the gym, I’m travelling the country delivering mental health presentations to schools, sports clubs and corporate entities.

I like reframing negative thoughts as they come up. Next time you find yourself standing in front of a mirror and tearing yourself apart, close your eyes and imagine someone you love standing in front of you saying those things about themselves. Now, imagine the advice you would give them. Say it out loud or write it down. This is the advice you should apply to yourself, too!

MY DEFINITION OF STRONG Psychological strength is just as important – if not more so – than physical strength. I truly believe that when you develop physical strength, you develop mental toughness. When you’re mentally tough, you’re more resilient. When you’re more resilient, you’re more likely to cultivate a positive mindset. And when you have a more positive mindset, you’re better equipped to deal with anything life throws at you.

DAY ON A PLATE I’m actually fairly relaxed when it comes to nutrition – counting calories makes food a stressor for me. My biggest piece of advice is to learn to listen to your body. Eat when you’re hungry and until you’re almost full. Eat mindfully and with gratitude. And most importantly, if a food doesn’t make you feel good, don’t eat it.

MY TRAINING Two years ago, I was diagnosed with degenerative osteoarthritis in my left hip, and left with no alternative but to get a full hip replacement. Having a significant injury forced me to

reassess the way I train. When I was younger, my body responded really well to high-volume and high-intensity training; now, I get better results both aesthetically and performancewise when I focus more on stress management and recovery. I perform two weight training sessions (I love functional bodybuilding Marcus Filly style and gymnastics strength) and three Pilates sessions per week, and boxing wherever I can fit in. I walk outside every day to reach my 10,000 steps, recover and meditate.

DAILY MENTAL HEALTH TIP I have a gratitude journal, and every night before bed I write down five to 10 things I’m grateful for – even if they haven’t happened yet. I also write down one kind thing I did for somebody, one kind thing somebody did for me, and one thing I learnt that day. Not only does it help clear your mind, but it also allows you to reframe your world in a more positive light, especially if you’ve had a rough day. S

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WELLNESS RX

L A R U T A N H G I H

Can training really soothe anxiety and fight depression? Whatâ&#x20AC;&#x2122;s really going on in our minds and bodies when we exercise to make us feel oh so good? Ronelle Richards takes a look at the science behind the mood-boosting health practices you need to incorporate into your routine. 66

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October/November 2019

Like Taylor Swift taught us, when things are bringing you down, you try to shake it off. Or run it off. Or box, lift and sweat it off, until you don’t think about it anymore. But can training really lift your mood and significantly improve your mental health? The science seems to say yes – which is good news for the one in seven Aussies who experience depression, and one in four who will suffer from anxiety at least once in their lifetime.

Boost your brain

Melbourne Exercise Physiologist Jennifer Smallridge says the reason we feel so damn good post-workout is partly neurochemical. Your serotonin levels are boosted (that feel-good hormone) and your brain-derived neurotrophic factor increases (like a fertiliser for brain cells, explains Smallridge). Your vascular endothelial growth factor – responsible for memory and brain health – is also enhanced, and so is your endocannabinoid system, thought to be responsible for the coveted ‘runner’s high’. Combined, these chemicals work to reduce our levels of stress hormones, form new neurons and protect our brains. “This gives us a lovely mood lift during and after exercise,” says Smallridge – although it may not feel like it mid-burpee. “Given our evolutionary biology required us to be relatively fit and strong in order to survive, I personally believe that you get a neurological reward when you are active to encourage us to do it more often!”

Psychological rewiring

Beyond the chemical, simply completing a training session – particularly a challenging

one – has been shown to not only help reduce stress, but also resist stresses in the future. “This is known as ‘mastery’ – the idea that it feels good to accomplish something,” says Smallridge. “Exercise, particularly in the morning, has been shown to increase our capacity to deal with emotional stressors and solving problems. When combined with social interaction, the benefits of exercise for mental health increase even further.” One study by David Raichlen and Gene Alexander from the University of Arizona found that runners’ brains seemed to be more connected than non-runners’ brains. This supports mounting evidence that exercise helps prevent declining cognitive health as we age.

A ‘cure’ for depression?

It’s not quite that simple. Performance Psychologist and Director of Vashti Performance Services Emma Hall also believes in the power of exercise – although she warns more serious mental health conditions need a holistic treatment approach. “More and more evidence indicates that along with clinical interventions such as counselling and medication, simple lifestyle changes can greatly assist in treating anxiety and depression,” she tells STRONG Australia. “Many studies have found that exercise is just as effective in treating these mood disorders as clinical forms of therapy. Changing our levels of physical activity, and taking care of our wellbeing with healthy nutrition and adequate sleep are key factors in changing our moods on a daily basis, and also in treating diagnosed anxiety and depression.”

Research tends to agree. A meta-analysis of 25 randomised controlled trials studies in the Journal of Psychiatric Research found regular exercise to be a significant antidepressant – partly due to the aforementioned hormonal and chemical changes that occur. Another study out of Yale and Oxford Universities looked at the exercise habits of 1.2 million Americans and found those who exercised experienced 1.5 fewer days of poor mental health compared to those who didn’t. The study found exercising for about 45 minutes, three to five times a week reaped the most benefits. Exercise could also include tasks such as housework and lawn-mowing, as well as the more obvious

forms such as cycling, running and hitting the gym. Out of 75 forms of training recorded, those that proved most beneficial were team sports, cycling, aerobic and gym exercise – each reducing poor mental health days by 20 to 22 per cent.

A weight lifted

Reducing anxiety and depression has traditionally been linked with endorphins released during aerobic or cardio exercise, but one paper published in JAMA Psychiatry shows strength training also has significant benefits. After analysing 33 experiments on weight training and depression, researchers found lifting weights consistently reduced a person’s symptoms of depression, including

WHICH EXERCISE IS BEST?

You’ve read the science and you know you should get moving, but which exercise is best? Smallridge provides her prescriptions:

FOR EASING ANXIETY

FOR FIGHTING DEPRESSION

Anything rhythmic, predictable and mainly aerobic to help elicit a calming effect on you afterwards. Activities with a focus on breath and body awareness help break the cycle of negative thoughts.

Structure and consistency are key. Exercises should be of at least moderate intensity to be most effective, and performed three to four times a week for at least 12 weeks.

• Yoga • Pilates • Walking • Cycling

• Swimming • Rowing • Tai Chi • Dancing

• HIIT • Team sports • Running • Brisk walks • Outdoor activities • Resistance training

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improving low mood, lack of interest in activities and feelings of worthlessness. The benefits appeared to be the same if you lifted twice per week or every day. What’s more, the act of training was found to be more important than hitting PBs; even those participants who didn’t increase their strength, still experienced improvements in their mental health. Another study from the University of Georgia found women who suffered generalised anxiety disorder experienced a 60 per cent reduction in feelings of worry after lifting weights for just six weeks. Again, this is due not only to chemical changes, but also variations to thinking. The physical toll and focus needed at the barbell force you to be in the present moment – meaning you’re inadvertently practising mindfulness when you lift. Mindfulness can help combat anxiety by removing the ability of your mind to ruminate on repetitive negative thoughts.

HIIT that

Training hard but fast is invaluable to the time-poor, but high-intensity interval training (HIIT) may also be useful for those suffering depression or great emotional stress, such as grief. One study out of McMaster University introduced HIIT to inactive participants and found the exercise provided a buffer against depressive symptoms. However, the participants also experienced an increase in stress and anxiety. This could be attributed to HIIT eliciting a strong physical stress response such as wobbly legs, shortness of breath and a pounding heart that mimic anxiety symptoms.

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“The nervous system is already ‘on guard’ in those with anxiety disorders. HIIT training or heavy strength exercises that spike the heart rate and blood pressure may not be as appropriate,” says Smallridge. If competing, repetition and structure is your thing, HIIT might be a good choice.

Go green

Swap the treadmill for a run in the park and place a peace lily next to your yoga mat because it’s not just the exercise you do, but also where you do it that matters. A multitude of studies have shown the benefits of green exercise (exercising in nature) as an effective way to decrease stress and lift your mood. Research from the University of Exeter found that 120 minutes spent in nature per week led to significantly improved health and higher psychological wellbeing. You don’t even need to do it all at once – smaller sessions across the week produced the same results.

Finding your sweetspot

The real take-away from this batch of research is quality over quantity. Incorporating exercise into your life and applying it to your individual situation is crucial. “There is no point forcing yourself to do an activity if you just don’t enjoy it, as the lack of enjoyment and motivation will outweigh the benefits. So start by selecting an activity you enjoy,” says Hall. “Ideally, performing 30 minutes or more of exercise, three to five times per week is likely to improve symptoms. But incorporating smaller blocks of activity, even 10 minutes at a time, throughout your day is also beneficial and sometimes easier to maintain long term.”

HOT TIP:

GUT FEELING Training isn’t the only secret to improved mental health – the health of the microbiota in your gut can also play a role. You know that feeling you get when you’re a bit nervous – the one where your stomach’s churning right before a big work presentation? That’s the ‘gut-brain axis’, where your gut and brain send signals to each other. A recent study showed that giving the gut’s ‘good’ bacteria lactobacillus (which is also found in yoghurt) to mice reduced their anxiety levels. A further two studies on humans found the bacteria in the faecal matter of severely depressed

people was different to the bacteria of the healthy participants. It’s also been shown that stress and the release of cortisol can impact your microbiota. Although science is yet to prove a definite link between your gut and mental health, we do know the health benefits of a healthy diet on your gut. Adding in probiotics and prebiotics into your diet can help restore your microbiota. Prebiotic foods include onion, garlic, leeks, artichokes, cabbage, asparagus and oats. You can add probiotics via kefir, yoghurt, kombucha, apple cider vinegar and fermented foods such as kimchi. S

October/November 2019

#@actionalexa

LIVING STRONG

Lex

STRONG Australia Head Trainer Alexa Towersey (@actionalexa) is not only one of the nation’s most knowledgeable and experienced PTs, but also an ambassador and speaker for mental health charity Livin (livin.org). Each month, she will be exploring a mental health issue and collecting and sharing the experiences of the Australians overcoming them. In this very special first edition, she shares her own story, with the hope it will empower the readers of STRONG Australia to embrace their own.

PHOTO CREDIT: JASON LEE

with

CONTENT WARNING: THIS ARTICLE DISCUSSES SUICIDE AND MENTAL HEALTH ISSUES

Not so long ago, I lost a good friend in New Zealand to suicide. He was 38. He was smart and intelligent, funny and sensitive. He was popular and the life of the party. A gifted athlete and successful actor. From the outside looking in, he had everything. Now, he’s a statistic – as are the two young daughters he leaves behind. It was a really powerful reminder that mental illness does not discriminate. It doesn’t care about how old you are, your sex, where you live, what car you drive, which footy team you support, how much money you have or how many people follow you on social media. And there is no ‘good’ or ‘right’ time to talk about it. We have to start getting comfortable having these conversations if we have any chance of attacking the mental illness and suicide statistics in this country. Everybody has a story and everybody faces tough times. You may have been through something already, and chances are you’ll go through something in the future. And if not you, then someone close to you. What this tells

you is that you’re not alone. What I’ve learnt over the past four and a half years of being an ambassador for Livin, is sharing your own story can empower somebody else to own theirs.

My story

When I was 15 years old, my Mum was diagnosed with manic depression. Overnight, my entire life changed. My Mum was a completely different person and my Dad didn’t know who she was. Half the time, my Mum didn’t know who she was. Back in those days, there was no awareness, education or support networks available for mental health or suicide prevention. Mental illness wasn’t even a recognised disease. I didn’t know what to do or say, or who to say it to. And if you asked me what my Dad thought about the situation, I have absolutely no idea – we never spoke about it. If you had asked my friends at school about it, they would have had absolutely no idea because I never told them. When I was 17, and two weeks before my university entrance exams, I intervened in my Mum’s suicide attempt.

It was the most heartbreaking day of my life. Up until that point, I knew our family was struggling, but I had no idea my Mum felt like that was her only option. I wish we had the resources we have now because while it wouldn’t have changed her diagnosis, it may have better enabled us to give her the love and the support she deserved.

The turning point

Following my Mum’s suicide attempt, our lives were completely medicated. My Mum was prescribed a cocktail of anti-psychotics and steroids, and my Dad self-medicated with a bottle of whiskey – sometimes two a day. And I went to the gym. Training was my therapy, the weights room my sanctuary, and it was the first place I felt safe, in-control and empowered. It was also the first place I truly began to discover the connection between physical strength and mental toughness.

“ When I feel physically strong, I think strong thoughts.”

This gift of empowerment is something I want to pay forward every single day. And for me, as both a female and a trainer, there is nothing more rewarding than watching a woman become empowered in her training and then seeing how this translates into her attitude towards the rest of her life. Being a trainer is my job – albeit a job I love. Inspiring people to have conversations that could potentially save lives is my passion project. I’m pumped that the readers of STRONG Australia get to be part of it. You are not suffering from a mental illness. You are living with one. You may live with a mental illness, but you are not defined by it. And you do not need to have a mental illness to start a conversation about your mental health. Let’s change the dialogue. Look after yourself. Look after your mates. And remember #itaintweaktospeak S If you’re experiencing a hard time, need someone to talk to or are in crisis, there is always help available through these national 24/7 support lines: Lifeline: 13 11 14 Suicide Call Back Service: 1300 659 467

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BEAUTY

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October/November 2019

Under The

SKIN Feel like you’re in a losing battle against acne, dry skin and blotchiness? You’re not alone. Writer Rachel Debling explores a plethora of common female skin issues, and puts her own skin under a magnifying glass to get to the root of it all. After waiting for what seemed like hours in the sterile, impersonal examination room, I couldn’t help but hold my breath as the physician finally opened the door to greet me. I had expended so much energy over the previous five months trying to hope away the infection that had crept onto my forehead (by this point the imposing size of a halved golf ball) that I was almost relieved by the doctor’s initial, though blunt, prognosis. “Well,” he said, crouching until our faces were mere inches apart and focusing his gaze squarely at the spot above my left brow. “That’s quite the abscess.” Thank you, Doctor Obvious. Like many women my age – a proud 35 – I had hoped that my adolescent skin troubles would dissipate with age, leaving me with at

least a decade of luminous, dewy skin until the inevitable wrinkles settled in. As it turns out, my skin had different plans. From the aforementioned zit gone wrong to a dark patch that appeared over my upper lip (decidedly different from the fuzzy patch I’d been religiously tweezing every week), my skin issues have increased steadily in severity over the past few years – and I know I’m not alone. Are hormonal changes to blame? Do I need to tweak my diet? Is my workout schedule at the core? So I turned to the experts for insight into some of the most burning (literally and figuratively) dermis questions I could think of, and walked away with what I feel is a brighter, clearer picture of what is really is going on.

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SKIN SOS: REDNESS AND BURNING I used to haphazardly interchange the terms ‘rosacea’ and ‘eczema’ until I spoke with dermatologist Janet Prystowsky. Though both conditions irritate the skin and cause redness, rosacea only occurs on the face, and as it frequently involves inflamed pores, is somewhat related to acne. (Plus, she notes, eczema itches whereas rosacea doesn’t.) The one thing they do have in common is that they are spurred by the weather – rosacea by the sun and eczema by cold, dry climates. But that doesn’t just mean that anyone who encounters a cold breeze is susceptible. “Classical eczema is an immunologic condition that affects the whole skin surface,” she explains. However, dry skin eczema is a different type of the same condition caused when the stratum corneum (Latin for ‘horny layer’) and the outermost level of skin become parched from a dry air environment. Rosacea, on the other hand, is a rash that can resemble acne or flushing of the skin, often accompanied by an uncomfortable sensation of warmth, explains dermatologist Ashley Wentworth. Those who suffer from rosacea can come to recognise their lifestyle and diet triggers that may contribute to flare-ups. The list of the most common culprits reads like a

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WORKOUT TO GLOW UP?

Who’s Who of vices: spicy foods, alcohol, chocolate and even exercise. The best way to determine if your dry, irritated skin is, well, just a case of dry skin is to see your doctor. A diagnosis of eczema or rosacea may be accompanied by a prescription (antibacterial or anti-inflammatory topical, oral antibiotic, or even laser treatments), or a recommendation to avoid some of the aforementioned foods and activities. If it turns out your condition is just a case of arid epidermis, the solutions are a bit simpler – but by no means easy.

Does the ‘exercise glow’ exist? Not in any permanent way. Though you may feel radiant after going for a run, Prystowsky says she hasn’t seen any research that indicates exercise directly benefits the condition of the skin. In fact, both she and Wentworth agree that exercise can damage or weaken the skin if you aren’t prepared for the environment in which you are sweating. “Outdoor exercise without proper sun protection (wide-brimmed hat, sunscreen, long-sleeved clothing) increases the risk of skin cancer and may contribute to photoaging,” Wentworth notes. Of course, since working out does contribute to overall health, over time your skin will likely receive some positive side-effects.

GYM TIP Always wipe down equipment before use to avoid transferring germs to your skin. October/November 2019

SKIN SOS: DARK SPOTS AND PATCHES

SKIN SOS: DRY, FLAKY SKIN When I was posing my questions to Prystowsky, it was the dead of winter and I was tired of another season of scaly elbows and bleeding knuckles. For many, this unfortunate skin scenario isn’t relegated to the colder months. And flakes and cracks in some of the most offending areas (mostly around joints, such as your heels) may be indicative of a more serious issue, such as a persistent fungus or type 2 diabetes, and require the intervention of a doctor. However, dry skin is more often related to lack of hydration – but not in the way you may think. The aptly described ‘horny layer’ of skin is actually comprised of dead skin cells and tends to crack and peel due to a loss of elasticity when it dries out, notes Prystowsky. Even worse, this cracking will expose the living layer of skin cells, the epidermis, causing its cells to die. But the destruction doesn’t stop there: below the epidermis is the dermis, and the dermis doesn’t appreciate a lack of hydration any more than its more superior layers.

It responds – as many of us do when provoked – by becoming red and irritated. “The key to keeping the stratum corneum well hydrated is to prevent evaporation of the moisture out of the cells and into the air,” Prystowsky says. Evaporation-preventing lotions and salves such as Vaseline are among Prystowsky’s recommendations. Though heavy creams can be helpful, they’re of temporary help. Unfortunately, and despite what many purported health experts will tell you, simply drinking more water isn’t the way to supple, vibrant skin. The best thing to do is trust your gut. “Drink enough water to satisfy your thirst,” Prystowsky advises. Instead, if you are victim of the occasional flaky patch, using a nonirritating, soap and fragrancefree cleanser can keep your skin looking smooth and polished. And when you go to rinse, watch the temperature – a warm, quick wash will be gentler on your sensitive skin than a steaming bath or super hot shower.

Over the past few years, I have jumped from one birth control method to the next like a cat on a hot tin roof. It began when, in an attempt to distance myself from taking a pill every day, I looked into alternative methods. After a short period of time on a hormonal IUD, I developed a peculiar dark streak of skin above my mouth like a moustache, which persisted despite throwing dozens of expensive creams and serums at the problem. After a year of trying everything I could think of, I ditched the IUD and opted for another method containing a different mix of hormones (it didn’t help, and I abandoned the birth control ship altogether). When I described my situation (which has thankfully cleared up in the months following the ordeal) to Prystowsky, she provided cautious confirmation of what I had suspected. “While I can’t give you a diagnosis, it may have been a melasma reaction,” she wrote. My research had shown that many of the same hormones that circulate the body during pregnancy – most notably progesterone – lead to melasma, the dark splotchy patches usually found on the face that are commonly known as ‘the mask of pregnancy’. This condition is exacerbated with UV light, making exposed areas, such as the upper lip, especially vulnerable – another great reminder of the importance of sun protection. Though many young women are prescribed birth control to help clear up their skin, the exact opposite can happen for others. The only way to help in these situations, says Prystowsky, is removal of the birth control method, which will help the patient get back to their pre-prescription skin condition.

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SKIN SOS: BODY RASHES SKIN SOS: OUT-OF-CONTROL PIMPLES A 2018 study of more than 1,100 dermatology clinic patients found that female patients were more likely to complain of acne, with nearly 30 per cent of those people experiencing ‘late-onset’ acne – acne that flared up later in life – which is exactly what I had been experiencing. The American Academy of Dermatology (AAD) names several possible catalysts for later-in-life acne, including stress, family history, and fluctuating hormone levels. Unfortunately, pimples associated with this variation of the condition may be bigger and deeper than those experienced during your teen years. As in my case, it can sometimes develop into something more dangerous than a simple pus-filled pimple. “Once an acne lesion gets sufficiently inflamed, the outer skin layer breaks down and there is a small wound,” Prystowsky explains. Patients may be tempted to pop or poke the offending pimple (guilty) and, while there is a certain satisfaction in a successful squeeze, it opens your skin up to trouble. “These actions increase the risk of the pimple getting secondarily infected with staph or even MRSA (a germ resistant to common antibiotics), which can lead to abscess formation,” adds Prystowsky. Oral antibiotics, such as the ones prescribed to me several weeks ago (spoiler alert: they worked), are usually required to remedy the situation. The best ways to avoid breakouts will vary from person to person, and may require the help of a dermatologist, but there are certain basics you should follow throughout every stage of life: avoid going to bed with makeup on, restrain from touching your face, and eat fewer dairy- and carbohydrate-rich foods, which have been shown to trigger acne in certain portions of the population.

of adults in their 30s experience acne.

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One of the worst side-effects of exercise is not sweat, it’s what that sweat can cause; especially when it pools around crevices and cracks in your skin, such as around the straps of your bra, armpits, navel and groin. “Usually the chafing is from rubbing skin that is over hydrated from sweat,” explains Prystowsky. “I recommend changing the outfit or rotating different styles to decrease repetitive rubbing in the same skin areas.” Less easy to cure, exerciseinduced urticaria manifests itself as hives or welts on the body and is sometimes accompanied by other symptoms such as a stomach ache or headache. And though doctors are still debating what exactly causes it, the only way to treat it is to stop doing what you were doing (you guessed it, exercise). It’s a condition that seems to be associated

with sweat and moisture around the skin, so choosing the method and location of exercise may help a sufferer avoid symptoms; for example, avoiding outdoor exercise when temperatures rise. Though I would by no means claim that my skin now has the glowing, dewy quality my teenage self had always dreamed of, I can say I’ve walked away from my months of skin struggles with a greater appreciation for my ‘normal’ complexion. Sure, it’s a little spotty, and certainly erratic in its response to stimuli, but its propensity for oil production has kept me relatively wrinklefree for close to four decades. Plus, I no longer have an infection nearing the point of sepsis just inches from my brain. I think you’ll agree, I can consider that the biggest win of all.

BEING PROACTIVE

You may have heard it’s never too early to start skin treatments such as serums and salves. However, other, more intense therapies that are applied in a doctor’s office setting should be approached with caution. Lighter-skinned patients may benefit from adding peels and lasers to their skincare regimen in their 20s and 30s, says Prystowsky. Those with tanned skin or those of Asian descent may not require the extra help until well into their 40s or 50s, and patients with African or Indian heritage may never need these types of stronger treatments. Of course, every case is different and your family history and gene expression play a huge role in how your skin will develop over the years. It’s always best to lean on the advice of your doctor when trying to determine what is right for you and your complexion. S

October/November 2019

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WE TRIED IT DIFFICULTY RATING:

K-Kore by Lagree Fitness

9.5/10

PHOTOS COURTESY OF STUDIO LAGREE

No matter your fitness level, prepare to be humbled.

Does ‘Hollywood’s hottest workout’ live up to the hype? We investigate.

CALORIE BURN:

The 50-minute class can burn between 250-550 calories. COST: $$$$ WHO TRIED IT:

Mikaila Kukurudza, Editorial Contributor and Fitness Enthusiast

WHAT IT IS:

A no-impact (but crazy intense) Pilatesstyle class using the Megaformer™ (a $10,000 machine) to lengthen and strengthen every muscle through controlled resistance movements.

LOCATION:

Port Melbourne.

A single class will set you back $36, but purchasing a class package of 20 lowers the price to $23 per class.

SWEAT RATING:

You’ll definitely break a sweat, but nothing a little dry shampoo and deodorant can’t fix. S

PROS

CONS

Y ou’ll work muscles you are most likely missing in your regular fitness routine.

T ransitioning between positions can be confusing if you’re a newcomer.

Y ou’re moving quickly from one exercise to the next, so there’s a cardio element.

C lasses are small (based on the studio’s number of Megaformers), so you must book well in advance.

Y ou can adjust your resistance to control the difficulty of your workout.

Muscles that I didn’t even know existed were shaking uncontrollably. I felt tight and toned for days after the workout and have already booked in again.” Got something you want us to try? Tag us on Insta @strongfitnessmag_au

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October/November 2019

#@petadayzee

Our Favourite STRONG MOMENT

and

STRONG

Anyone who uses age as an excuse not to lift needs to meet Compliance Manager and competitive powerlifter, Peta Day. With a host of podium finishes and epic personal bests already under her belt, Day now has her eyes set on a podium finish at the World Powerlifting Championships in Canada in October 2019.

“I knew I had made the right decision when I first put on the green and gold uniform and lifted for my country in two international championships,” she says. While Day’s week-by-week training load varies according to goals and lifting cycle, she makes a point of training four days per week, with each session 2.5 to three hours long. She swears by a high-carb snack just before she lifts, and loves sessions that tackle her core and posterior chain. “Being tall, I have to train a little harder than shorter people to overcome the disadvantage of long levers,” she says. Preventing injury is key for any professional lifter, but particularly as you age and bone density begins to fall. Day incorporates a 20-minute warm-up before each session, comprising specific mobility and activation drills that target any weak or sore areas.

“I also video most of my lifts to self-check form, and I have regular sessions with my coach and exercise physiologist to tweak my technique and address any niggles before they develop into injury,” she says. Day’s advice for aspiring weight lifters who want to take up the barbell later in life? “Never believe you are ‘too old’ to start training! Set a goal and make a realistic plan to get there. Get a coach or a qualified trainer to prescribe a program of measurable and progressive overload, and who can teach you how to lift with good form,” she says. “Apart from physical strength and injury prevention, the most significant weight lifting benefit I’ve experienced is a stronger mindset. There’s nothing like the feeling of accomplishment when you smash the day’s training numbers and achieve the goals you set yourself 12 months ago.” S

COMPETITION 1 REP MAX

DEADLIFT

POWERLIFTING HIGHLIGHTS 1. MARCH 2017

First Australian Masters deadlift record with 140.5kg.

2. DECEMBER 2018

Personal Best total of 325kg at the World Powerlifting Oceania Championships in the 55 to 59 years category.

3. JUNE 2019

Won gold in the 60 to 64 years category at the Australian Masters Championships, which qualified Day for the World Powerlifting Championships in October 2019.

SQUAT

PHOTO CREDIT: Harley Simpson // @officialharlequinphotography

Day first discovered her love for the weights room as a young 20-something single parent of two boys, who needed a way to feel strong – in mind as much as body. She’s now been training for over 31 years – originally using bodybuilding methods, before moving to powerlifting four years ago.

BENCH PRESS

150kg 112.5kg 63kg

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PRODUCTS

We Love

Our favourite finds from the world of health and fitness.

Feel sick when you consume dairy, but still want to hit your macro targets? We love Bulk Nutrients’ HCP because it’s lactose free, but still packed with pure protein, coming in at over 95 per cent protein in raw form. Every 25g serve delivers 20g of the good stuff, with zero fats and carbs. Free from collagen peptides, it’s perfect for anyone experiencing digestive issues from dairy proteins or who is lactose intolerant. Bulk Nutrients Hydrolysed Collagen Peptides, $39 bulk.li/hcp

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If you’re looking to get fit and strong, or simply shake up your fitness routine then we recommend you take a look at our cover model Stephanie Sanzo – plus other SWEAT Trainers Kayla Itsines, Kelsey Wells, Chontel Duncan and Sjana Elise – on the SWEAT App. You can personalise your exercise routine with eight workout programs, 1,200 exercises, 400 recipes and access to results-driven tools to help promote self-confidence and holistic health. We also love the fact that SWEAT makes fitness as simple and accessible as possible. Download via the App Store or Google Play. SWEAT App, $19.99 per month or $119.99 per annum, sweat.com

Liberty Belle Rx formula of active ingredients is our go-to for those post-event dark circles and dryness around the eyes. With a powerful trio of peptides – Copper Peptide, Skin Smoothing Peptide and Octa-Peptide – it’s a cooling gel that visibly smooth the delicate skin around the eyes and reduces the appearance of wrinkles and crow’s feet. Eye Do Peptide Wrinkle Defence Eye Gel, $158, libertybelle.com.au

October/November 2019

The Next Level Racerback Tank is soft, lightweight and form-fitting, with a beautiful drape and stretch. We love the tri-blend fabric so you’re assured of absolute comfort from the gym to the café, and everything between. It’s the perfect balance of function and style, and our pick of affordable basics that still makes you look and feel good. NL6733 Racerback Tank, $22.95 nextlevelapparel.com.au/products/ womens-racerback-tank-top-6733

Pretty in pink for spring is exactly our kind of jam and Tully Lou’s crop comes through for us in spades. Stay stylish and supported in this little number, perfect for both high- and low-impact workouts. Featuring removable padding, elastic panelled back and moisture wicking and breathable fabric, we also love the Tully Lou logo statement you’ll find on the flipside. Sardinia Crop, $98, aus.tullylou.com

It may look a little weird, but this is one product our Editor swears by. Like a foam roller on steroids, the Ablespine is formulated by doctors and designed with little elevated nodules to give your back an epic stretch. Simply lay on the Ablespine pre- and post-workout, and allow your body to relax, realign and recover, improving mobility and posture, and reducing back pain. You won’t believe us until you try it. Ablespine, $149, ablespine.com.au

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PHOTO CREDIT: MAXWELL POTH

LAST WORD C A R E E R SN A P SH OT

FO O D P H I LO S O P H Y

The Pussycat Dolls to solo music to musical theatre to TV show judge, to Moana’s mum to who knows what next – there’s too many highlights to pick just one!

Everything in moderation. I think it’s so important to enjoy what you eat, but also hold yourself accountable. Ultimately, when you eat good you feel good, but is anything better than chocolate or pizza in the moment?

ON LIVING A H E A LT H Y L I F E S T Y L E Of course we all want to look our best, but for me it really affects how I feel – not only about myself and my body image, but in myself. The endorphins from exercise really set me up for the day with energy, clarity and focus.

Nicole Scherzinger MUSICIAN, ACTRESS & TV PERSONALITY

A DAY I N M Y SH O E S

In a word, the former lead singer of The Pussycat Dolls, and now solo artist, TV host and ambassador for the Special Olympics is busy. So how does this 41-year-old American superstar manage to maintain arguably one of the fittest bods in the world, all while keeping her career and her mind healthy? STRONG Australia caught up with her to find out.

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At the moment, I seem to spend most of my days on planes back and forth between Sydney and LA. When I’m based in LA, I’ll start the day with a workout, breakfast, meetings, then the studio for music, and usually a business dinner or catch up with friends

M Y G R E AT E S T C H A L L E N G E I think learning to be comfortable in my own skin. It’s been hard not to compare myself and take negative things written about myself to heart. But with time, experience, good people around me and work on myself, I learned to love myself. It’s something I really want to help other young women and girls achieve, too.

My day on a plate Breakfast: Avocado on toast with two poached eggs Lunch: Usually a salad Dinner: I indulge in the evenings with my favourite foods and a glass of wine

TRAINING I try to mix it up so I don’t get bored – lots of different classes blending cardio and resistance training, and I also work with an amazing trainer in LA who helps keep me motivated.

R E L A X AT I O N 101 A deep tissue massage or meditating in a steam room.

SE L F- C A R E T I P Honestly, hydration and a little bit of exercise. There’s nothing a workout can’t help you figure out.

B O DY I M AG E I think you need to focus on the things you do love about yourself, and surround yourself with people who make you feel good. Baby steps from there!

MY HERO I have a few. I guess my mum first and foremost – she had me very young and worked so hard. My grandmother, too and on an iconic level probably Whitney Houston – she’s the reason I started singing.

NEXT STEPS I’m about to start working on a new project with Netflix, a TV show in the UK and planning some great things with music for next year – including my next visit to Australia! S

October/November 2019

HIGH PERFORMANCE COFFEE

Superfood Coffee Blends for Every Situation #takeyourshot

STRONG Fitness Magazine Australia October/November 2019

Articles inside

Products We Love

Under The Skin

We Tried It

Our Favourite STRONG Moment

Living Strong With Lex

Natural High

Strong Women To Watch

Train Like A Girl

Tummy Troubles

Are We Addicted?

Powerful Pairs

Springtime Meal Prep

Shredded For Spring

Gear Guide

Cover Model Workout

Cover Model Interview

Editor’s Note

You Asked

STRONG Camp

Lipstick & Leggings

The Circuit