STRONG Fitness Magazine Australia April-May Issue 2020 by STRONG FITNESS MAGAZINE AUSTRALIA

STR ONG YOUR 30-DAY

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E R O M EAT NTS PLrAool-worthy 4 d recipes vego

MAKE YOURSELF WANT TO TRAIN Motivation hacks athletes swear by

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Contents TRAINING

STRONG Camp: Cardio-o or cardi-no? The experts debate whether you really need to pound the pavement to meet your goals. Cover Model Workout Rachel Dillon shares her go-to quad workout, used to shape her renowned lower body. Even better news? It requires just two dumbbells.

Get Tough, Get ‘Toned’ Try Trainer Kelsey Heenan’s upper-body strength and shred sesh.

PLANT-BASED RECIPIES.

NUTRITION 46

Should You Do A Juice Cleanse? Dr Megan Rigby weighs in on the fad diet debate.

Eat More Plants The vegetarian eats you need in your life now, courtesy of Matcha Maiden Founder Sarah Holloway.

Nutrition Round Table Why eating in a constant calorie deficit could be wreaking havoc on your fat-loss efforts. Plus, the foods you need to eat for happy hormones.

Hack Your Mental Game Ever wondered how an endurance runner pushes through the pain? This is your opportunity to steal the success secrets of the elite and apply them to your own training.

PHOTO CREDIT: JESSICA APAP

Make The Switch Fire up your gains by swapping your tried and trusted moves for these clever alternatives.

MOTIVATION 4

Cover Model Interview Rachel Dillon shares the RACHEL DILLON’S workouts, nutrition and mindset MINIMAL EQUIPMENT that made her a WBFF World WORKOUT. Bikini Model Champion no less than three times.

Ready, Set, Reset Thirty days of quick and simple activities to reboot your motivation and mind.

Our Favourite STRONG Moment A freak accident left Rhiannon Tracey a diagnosed quadriplegic, but that wouldn’t stop her from walking.

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PHOTO CREDIT: KATIE FERGUS

April/May 2020

WELLNESS RX 68

Gut Feeling Could healthy gut bacteria make you feel happier? Journalist Ronelle Richards finds out.

Livin’ Strong With Lex How being too healthy almost killed Instagram personality Sally O’Neil.

IN EVERY ISSUE 6

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

7 PHOTO CREDIT: SHAUN POH

60 STRONG WOMEN TO WATCH.

BEAUTY 18

Gear Guide Style Editor Alicia Beveridge’s top picks for bad ass workouts, from belts to gloves.

BAD ASS GEAR FOR A GREAT WORKOUT.

You Asked Performance Coach and fourtime CrossFit Games athlete Denae Brown offers her tips for staying motivated to train.

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

The Circuit News from the health and fitness world.

We Tried It Goodlife gyms’ new Arena Fitness classes are where calorie burn meets boxing.

Products We Love Our top buys for the issue.

Lipstick & Leggings Autumn-inspired makeup looks for a bronzed glow you’ll love.

Taking Care of Business Self Relaxation and good vibes could be the answer to looking younger.

OUR COVER MODEL

PHOTO CREDIT: ANNE KÖELER @GETTOGETHERPHOTO

Last Word Entrepreneur Katie Stevens shares her secrets to health, fitness and business success.

Cover Athlete: Rachel Dillon Photographer: Jessica Apap Hair & Makeup: Cynthia Smyth Stylist: Tully Humphrey STRONGFITNESSMAG.COM.AU

COVER MODEL INTERVIEW ATHLETE: RACHEL DILLON bodiesbyrachel.com.au // @racheljdillon HAIR & MAKEUP: CYNTHIA SMYTH cynthiasmythmakeup.com.au // @cynthiasmyth_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // @jessicaapap_photographer STYLIST: TULLY HUMPHREY tullylou.com.au // @tullylou

Curves and Career From small beginnings, big things come. Instagram personality, business owner and three-time WBFF Bikini World Champion Rachel Dillon began her highly successful career as a personal trainer in tiny Townsville, North Queensland. Today, her online training business Bodies By Rachel (BBR) and activewear line Crop Shop Boutique continue to grow in leaps and bounds, while her killer lower-body is renowned worldwide. Hereâ&#x20AC;&#x2122;s how she did it.

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CAREER HIGHLIGHTS

NATURE VS NURTURE

MY FAV BODY PART TO TRAIN

The three times I’ve been crowned WBFF Bikini World Champion are definitely high on my list of achievements! It might sound cliché, but I’m also incredibly grateful for the opportunity to work with so many amazing women from all around the globe on a daily basis. I’m constantly surrounded by ‘highlight moments’ as I get to see my clients thriving, growing and reaching their goals.

I’d say that the biggest contributor to my physique is my lifestyle. I’ve built a relationship with health and fitness that I truly enjoy, so it’s something that I plan on continuing for the rest of my life. My journey isn’t tied to a specific goal – it’s part of my identity. I track my nutrition because I love how it makes me feel and I’m a much happier person when I train regularly. I think this is the key to longterm health and fitness success.

Probably glutes – I love taking myself through challenging lower-body training sessions (check out my quad-focused workout p. 28). My favourite exercise at the moment is banded hip thrusts.

MY SECRET TO SUCCESS

ON SOCIAL MEDIA

I always strive to provide as much value to my community as possible. My goal has never been to have the most social media followers, but to provide as much benefit as I possibly can to anyone who chooses to join me on my journey. Success looks different to different people, but, to me, success is knowing that I’m always striving to add positivity to the lives of those around me. A DAY IN MY LIFE

I start my day at 7am with a coffee and I plan the day ahead. I’m a huge believer in to-do lists – I’m forever ticking tasks off my list and adding new tasks to complete. I hit the gym for my workout, have my first meal and then get ready for the office. The majority of my day is spent working with the BBR team, before I head home to spend time with Nele (my mini dachshund!) and have dinner. MY DEFINITION OF STRONG

I believe that, as women, we are capable of achieving so much more than we know. To me, being a strong woman takes on a plethora of meanings, and I love how the definition of this word is transcending beyond its original connotations. Strong is sexy. Strong is confident. However, strong is also having the persistence to try again when you fail. BODY IMAGE 101

We must first learn that we are so much more than our bodies. Health and fitness runs a lot deeper than our physical appearance, and we have so much more to offer than just the way we look. Striving for self-improvement is healthy, but it shouldn’t come at the expense of our happiness. We can love ourselves at every stage of our journey, while still striving for positive change.

I’m very grateful to have such a positive and uplifting community. I only deal with negativity on rare occasions and, when I do, it’s quite easy to dismiss. I believe that we attract what we embody in life – I focus on exuding positivity. NUTRITION PHILOSOPHY

I follow a ‘flexible dieting’ approach where I enjoy a balance of foods. I would definitely classify myself as an ‘eater’! I believe that health and fitness should be incorporated into your lifestyle in a way that is enjoyable and sustainable and, for me, that means eating a variety of foods from all of the food groups. I also enjoy intermittent fasting – so I choose to have four big meals per day between 11am and 7pm. I usually consume about 1,900 to 2,000 calories per day.

TRAINING SCHEDULE MONDAY: Lower-body weighted. Glutes and hamstrings focus.

TUESDAY: Upper-body weighted. Push or pull workout. WEDNESDAY: Cardio, core strength and stability. THURSDAY: Lower-body weighted. Quads and hamstrings focus. FRIDAY: Upper-body weighted. Push or pull workout. SATURDAY: Lower-body workout. Glutes focus.

MY GREATEST CHALLENGE

I have never been someone to shy away from a challenge; the biggest rewards in my life have come after some of the most challenging periods of time. Running BBR has been really difficult at times – there were some challenges I wasn’t sure I’d survive – but when you truly commit to a goal, quitting isn’t an option. MENTAL HEALTH STRATEGY

I practise gratitude daily and I’m very conscious of my mindset. I’m not perfect, but I make a conscious effort daily to choose positivity and ground myself when I feel negativity enter my mantra. I like to take a break from technology before going to sleep and read instead, which I really enjoy. ON WHAT’S NEXT

My primary goal is to continue to grow in all aspects of life. I’m always striving to be a better coach, partner, sister and leader. I’ve set myself some big goals in 2020, and I’m excited to continue putting in the work to make them a reality.

MY DAY ON A PLATE

MEAL 1: Happy Way protein shake or egg whites, and four slices of multigrain toast with a spread – I’m currently loving Biscoff! MEAL 2: Vetta Protein Pasta and vegetables. MEAL 3: Chobani Fit Protein Yoghurt, frozen berries and pineapple. MEAL 4: Basmati rice, turkey mince and vegetables. S

SUNDAY: Rest and recovery.

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Editor’s Note STRONG FITNESS MAGAZINE AUSTRALIA VOLUME 1, ISSUE 4

I won’t even try to explain the complex psychological theories behind this still mostly uncharted area of research. But, essentially, the laughing episode experienced in Tanzania is defined as a ‘mass psychogenic illness’ or a social/behavioural contagion, where people exhibit similar symptoms en masse often without an actual or obvious cause. Like when you yawn, and the person next to you can’t help but mimic it; behaviours, attitudes and beliefs can be contagious. From what I can understand, this phenomenon is made up of three things: a stressor, a connection to other human beings, and a collective response. It’s about the power of language, sound and sight, and of information and rumour and the mind. You can probably see why I – like many journos – have pulled on this story to try and explain the unexplainable nature of our world today. COVID-19 has turned our lives upside down – one of the biggest societal stressors since the World Wars – and it has understandably had a flow-on effect to people’s mental health and behaviour. Over the course of the last few weeks, I’ve seen fights over toilet paper in supermarkets, grocery

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carts stacked to the brim with canned tomatoes and anyone with hay fever scared for their lives (because what will happen if I sneeze in public?). I’ve watched as the moral outrage, political hate and pure fear spread like wildfire. Don’t get me wrong, this situation is serious and we all need to be part of the solution. This is on us. But I’d also ask that you remember that social and behavioural contagions can play a big part in everything you feel and everything you do – particularly the negative. My advice? Take stock of what you read and what you listen to (hint: the World Health Organization is probably a more reliable source of information than your mate’s unvetted social media post). Don’t get panicked, get educated. Stay inside and wash your hands. Keep on top of your physical fitness (Rachel Dillon’s lower-body workout can be done at home, so turn to p. 28), nutrition (learn how to calculate your altered energy intake on p. 52), mental health (it may even start by looking after your gut, says new research on p. 68) and self-care routine (our suggestions are on p. 72). Do your hair and makeup even though you won’t see anyone (autumn inspo is on p. 20). And remember that another social contagion is kindness. Let’s spread it, together. Stay strong,

Ka telyn Katelyn Swallow EDITOR-IN-CHIEF

@katelynswallow

PHOTO CREDIT: JESSICA APAP

I listened to an ABC podcast the other day about three girls who couldn’t stop laughing. It was 1962 and they went to an all-girls missionary boarding school in Tanzania, and one day a girl began to laugh – for no apparent reason – causing the other two girls to giggle. Like a virus, the laughter spread, impacting their entire classroom before spreading to the children next door and down the hall. Surrounding schools caught the chuckling, and even a village where several of the girls lived was set off – an epidemic of laughter. According to one study published in 2001, 14 schools were shut down and over 1,000 people were impacted. So, what happened?

You Asked: “ I really want to hit the gym every day, but when the alarm goes off at 6am, I always choose the snooze button. How can I stay motivated to train?”

Denae Brown

Performance Coach and four-time CrossFit Games Athlete Motivation is a powerful yet tricky beast. The author Steven Pressfield said in his book The War of Art: “At some point, the pain of not doing it becomes greater than the pain of doing it.” In other words, at some point, it’s easier to change than to stay the same. Every choice has a price, but when we are motivated, it is easier to bear the inconvenience of action than the pain of remaining the same. That said, motivation itself is unreliable. It comes and goes, and we can’t depend on it. More often than not, motivation actually comes after an action has been

taken, not before it. The more you act, the more motivated you’ll be – which is why a string of days at the gym can leave you craving more. Some of the most successful people in the world focus on habit and repetition, along with planning and preparation, rather than motivation. So, my tips for setting yourself up to achieve a goal for the long term would be:

1. Set yourself a five-minute task. Instead of focusing on what you need to do – which might seem arduous at the time – set yourself a smaller related task. For example, putting on your gym clothes and sneakers. This will help you gain momentum to achieve the bigger task at hand.

2. Build habits and rituals. Habits are the actions you take without thinking, such as putting your clothes out the night before bed. Rituals turn the ordinary into a more meaningful action, such as sending your gym buddy or friend a motivational text the night before you train and promising to be at the gym the next day. Habits and rituals will always outlast motivation as they are either on autopilot or are more in tune with who you are as a person.

3. Find an accountability partner. An accountability partner is someone who is going to help you stay committed towards your goals. Whether this is someone who tells you exactly how it is or someone who adopts a softer approach, make sure you choose someone who is going to be the right fit for you. S

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Meet the

STRONG Advisory Alexa Towersey HEAD TRAINER

Personal Trainer and mental health advocate and speaker, Alexa 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 and Sports Dietitian, Leanne Ward has nearly 10 years experience in her craft, working in both clinical and online 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, and she has also completed her Sports Nutrition Course through Sports Dietitians Australia.

leanneward.com.au // @the_fitness_dietitian

Denae Brown PERFORMANCE COACH

Superwoman, mum and business owner, Denae 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) and a 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

Brad 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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April/May 2020

Board

DIRECTOR Alicia Fistonich EDITOR-IN-CHIEF Katelyn Swallow

Rachel Evans

ART DIRECTOR Christian Scudamore

HOLISTIC HEALTH COACH

Rachel 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, Kristina 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

Alicia 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 Australasia, Sarah 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.

bodymatters.com.au

Customer Service

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

Contributing Writers

Courtney Robinson, Ronelle Richards, Megan Rigby, Alexa Towersey, Alicia Beveridge, Kristina Ioannou. Sarah Halloway, Marta Ustyanich, Chelsea Clarke.

Distribution Ovato Retail Distribution 1300 650 666

Printing

Ovato Print 552 Bilsen Road Geebung QLD 4034

Copyright © 2020 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, light-headedness 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. ISSN 2652-3876

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CIRCUIT NEWS

The

TIPS

FACTS

Junk food confusion

PHOTO DIMA_SIDELNIKOV/ISTOCK.COM

Ever notice how the day after a lousy night of sleep, you’re more inclined to reach for a croissant for breakfast or snack on a bag of chips when that 3pm slump hits? You could chalk this up to your motivation, but research from Northwestern University found that your likelihood of consuming sugary or fried foods the day after hitting the snooze button could have more to do with your brain – and nose. When sleep deprived, your olfactory system – or sense of smell – sharpens so it can better differentiate between food and non-food odours. Unfortunately, your brain doesn’t have the capacity to receive those messages as well as it usually would, and you’ll likely overcompensate for the miscommunication by grabbing the most convenient and energy-dense option you can get your hands on. Two areas of your brain that are responsible for sending messages to each other regarding smell, taste and how much food is in your stomach also get their wires crossed when you haven’t clocked enough time between the sheets, making it more likely that you’ll overindulge.

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April/May 2020

The

CIRCUIT

Fitness

Chill on ice baths

2 weeks

Newbie gains are real! Non-athletes who trained their legs just once per week for three weeks maintained their strength after two weeks of detraining. Jealous much? Source: European Journal of Applied Physiology

Use it or lose it? Had a bit of time off the gym lately? Relax: if you exercise consistently, your muscle memory will cover for you for up to two weeks of missed workouts before you really experience strength loss, according to most experts. Your cardiovascular ability declines more rapidly, however, with your VO2 max and performance endurance dropping after around 12 days of being cardio-free.

PHOTOS PAUL BUCETA

Ice-cold baths are a popular recovery method among die-hard athletes who list reduced delayed onset muscle soreness (DOMS), less muscle damage and better hypertrophy as benefits. While expert opinions have been mixed as to whether the results are legit or just a placebo effect, researchers put ice baths to the test after resistance training using two groups of subjects. One group relaxed in a room for 15 minutes, while the others took an icy 15-minute dip. Surprisingly, the ice-bath group showed biomarkers that were consistent with slower recovery and growth – an effect scientists say occurs because the body is more focused on keeping the tissues warm in frigid temps than helping them grow. Just a side note: muscle strength was not negatively affected. Phew!

Overtraining and your brain Killing yourself in the gym? Researchers in France discovered that overtraining to the point of endurance burnout can also affect the area of your brain that controls decisionmaking, causing you to act more impulsively. The take-away? It’s worth scheduling rest days. STRONGFITNESSMAG.COM.AU

The

Fuel

CIRCUIT

Fuel

Timing is everything

67% One cup of asparagus provides this much of your daily recommended intake of folate – a vitamin B that supports brain and nervous system health.

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Best post-workout foods

PROTEINS

CARBS

Here’s the fuel to reach for after your workout.

DAIRY

Not sure if you should eat before or after cardio? A study published in the Journal of Clinical Endocrinology and Metabolism says to sweat before you snack. In the trial, two groups of cyclists either consumed a shake or water before their rides, but it was the fasted group who scorched the most fat during their workouts. What’s more, they also developed greater improvements in insulin sensitivity and their muscles were better equipped to manage blood sugar.

Sweet potato: Boosts immunity. Wholegrain bread: Fuels muscle and brain. Quinoa: Protein and fibre source. Whole eggs: Nutrient-transporting fat and high-quality protein. Smoked salmon: Omega-3s to reduce DOMS. Ricotta cheese: Sparks muscle growth. Cottage cheese: Protein and leucine sources.

Fashionably fit We are absolutely obsessed with the new generation of fashion-forward meal prep bags currently trending on our Instagram feed. Our pick of the bunch? Mealami. Their streamlined and stylish leather-look handbags carry all of your meals in a conveniently insulated front section, while your laptop and everyday essentials fit in one of the many zipped compartments and pockets. You can check out their full collection starting from just $79.95 – including backpacks and gym bags for the man in your life – on their website. $199.95, mealami.com.au

EDITOR TESTED

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April/May 2020

CIRCUIT

Health

LEAD PHOTO PAUL BUCETA

BONES ILLUSTRATION MICROONE/SHUTTERSTOCK.COM

The

SOFT DRINK STATS A can of this each day:

Increases your risk of diabetes by:

▸ Soft drink ▸ Artificially sweetened soft drink

▸ 16 per cent ▸ 18 per cent

Cholesterol and bone health A new study published in Annals of the Rheumatic Diseases found that some cholesterol-lowering drugs seem to have an impact on bone health. Taken in low doses, the medication may protect against osteoporosis, but in high doses may threaten bone health. Talk to your doc if you’re concerned about the relationship between cholesterol meds and your bones.

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Red meat reduction For the sake of your health, do you have to give up those juicy steaks entirely? Red and processed meats have been blamed for increasing LDL cholesterol, leading to blockages and higher risk of heart attack. However, researchers at the University of Nottingham found that occasionally swapping red meat for chicken and fish, or even cutting down on your red meat portion size, leads to a significant drop in the bad stuff. As long as your meat consumption is varied, you should be able to have your steak, and eat it, too. April/May 2020

The

CIRCUIT

Mind & Body Healthy diet, happy mind After just three weeks of adding in more fruit, vegetables, fish and olive oil into their diet and reducing processed food intake, young adults reported a significant reduction in symptoms of depression.

35%

People with the most optimistic outlooks have a 35 per cent lower risk of cardiovascular events.

Can relaxing make you more anxious?

Source: JAMA Network Open

LEAD PHOTO MICROGEN/ SHUTTERSTOCK.COM VEGGIE HEART PHOTO MARTIN BARRAUD/ISTOCK.COM YOGA ILLUSTRATIONS MARINA SHEVCHENKO/SHUTTERSTOCK.COM

Step-by-step meditation

Worrying, interrupted Relaxation methods such as meditation and breathing exercises have become all the rage in our constantly plugged-in, on-the-go lifestyles, but research from the Journal of Affective Disorders found that taking moments to focus on relaxing actually caused more anxiety if you already suffer from an anxiety disorder. Experts believe this is because the continuous worry that these participants experience is a coping mechanism used to

lessen the perceived emotional shifts they may feel throughout the day – ‘worry about it now so you don’t have to worry about it as much later’ way of thinking – and relaxation asks them to put a pause on this habit. Researchers say practising exposure techniques and mindfulness training for those who suffer from relaxation-induced anxiety could help them to let go and live in the moment, improving their responses over time.

Follow these four easy guidelines for a few relaxed moments of chill. 1. Find a comfortable spot where you can sit and relax. No lotus position required. 2. Be present for each inhalation and exhalation. Notice the length, sound and feeling of each breath. 3. When your mind wanders, notice where it’s wandering to, and gently bring it back to the breath. 4. Aim for a few minutes, building up to 10 to 15 minutes if you can.

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Supplements

The power of three If your pre-workout supplement gives you the jitters, we may have a solution for you. The Journal of the International Society of Sports Nutrition found that when caffeine was mixed with amino acids theanine and tyrosine, study subjects experienced improved performance in activities that required rapid mental and physical responses and movement accuracy, but didnâ&#x20AC;&#x2122;t experience any of the symptoms associated with caffeine overload. While all three components on their own seemed to cause unwanted mental side effects such as headaches or nervousness, whenÂ combined, caffeine, tyrosine and theanine worked synergistically to increase performance without altering mental state. Check the

ingredients in your pre-workout supplements!

40% 16

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Muscle weakness was this much higher in adults aged 60 and over who were deficient in vitamin D compared to those who got enough.

Flip to page 58 for more benefits of slashing your meat intake!

Supplement spotlight: Ashwagandha What it is: A herb used in Ayurvedic medicine. Multiple parts of the plant can be used, but most supplements contain its root extract. What it does: Studies suggest it lowers anxiety, reduces depression and fatigue, increases power output while resistance training, and maintains cholesterol levels, but research is limited.

Dosage recommendation: Take 300mg to 500mg with food. Study subjects experienced relieved symptoms of anxiety when supplementing daily, but results are inconclusive if Ashwagandha should be cycled or not. Always consult your doc first. Source: Examine.com

Source: Trinity College Dublin

April/May 2020

ASHWAGANDHA INDIAN FOOD IMAGES/SHUTTERSTOCK.COM

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LEAD PHOTO TPR IMAGE FACTORY/SHUTTERSTOCK.COM PERFECT SPORTS BCAA COURTESY OF PERFECT SPORTS

The

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Gear

Bad Ass

GEAR GUIDE

From boxing to lifting heavy, when it comes to feeling tough and channelling your inner boss, the right gear and gadgets can make all the difference. Without compromising style or femininity, here’s how to rock a tough workout and go from zero to fierce in a bead of sweat.

Samsung Galaxy Watch Active2 How do you know you are kicking all of your performance goals? With the all-new Samsung Galaxy Watch, that’s how. It now comes with a larger customisable screen, so you can clearly see the information you need, when you need it. Plus, we love its fresh new look. $549, stylerunner.com

Schiek 2004 Stars ‘n’ Stripes Contour Weight Lifting Belt This stars ‘n’ stripes weightlifting belt offers the perfect combination of style and support as you squat and deadlift your way to personal bests. The secret? A patented downward angle to its shape contours to your hips and back for additional comfort and support. Nifty. $114.99, lobocki.com.au

Theragun G3 Premium model It may look scary but, trust us – the Theragun will be your new best friend once the DOMS hit. The brainchild of a chiropractor, it’s essentially a personalised massage device that helps to relieve aching muscles and tightness and promotes quicker recovery. We aren’t going to lie – it will cost you a pretty penny. But when you look at the cost of a weekly massage by a pro, it may also be worth it. $549, theragun.com/anz

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UNIT NINE White Shooting Stars Boxing Gloves These 340g, black and white beauties will gradually mould to your hand as you punch, perfect for your next stress-relieving boxing session. $140, unitnine.com.au

Nike Swoosh Icon Clash Sports Bra The Nike Swoosh Sports Bra features a removable one-piece pad for a smooth looking bust and plenty of support for medium-impact activities such as boxing and resistance training. Note the fashion-forward colour blocking that’ll have you feeling empowered. $45, nike.com.au Reebok Legacy Lifter Shoes We can’t get enough of these moody black and gold weightlifting shoes courtesy of Reebok. Their hard and flat sole offers stability through all of your key lifts, while their superior construction is nothing short of comfy. $220, reebok.com.au

Nike Pro Icon Clash Shorts Feel like a pro in the matching Nike shorts. The Dri-FIT technology helps to wick away sweat during tough conditioning sessions, while the wide elastic waistband will keep your shorts feeling snug and secure. $50, nike.com.au S

April/May 2020

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Even if you’re lamenting the end of warmer weather, you can at least look forward to embracing an entirely new aesthetic. Autumn hues – full of deep shades, metallic accents and glowy finishes – never disappoint.

WRITTEN BY KRISTINA IOANNOU

5. FLIRTY FLUSH Play with an opalescent crimson shade on the apples of the cheeks for that little pop of natural flush. Don’t be afraid to play matchy-matchy with your eyelids. Bobbi Brown Highlighting Powder in Sunset Glow, $80, bobbibrown.com.au

1. THE EYES HAVE IT Amber, crimson, rose gold and plum shimmering lids are making a comeback. Pick your sultry shade of choice and use an eyeshadow brush to blend from the lashline to the crease. Layer with deeper shades for a smokier effect. Charlotte Tilbury Walk of Shame Luxury Palette, $80, charlottetilbury.com.au

6. SULTRY POUT Warming metallic bronze lip shades are a failsafe trick for simple sophistication this season. For texture, press lips with powder for an ultra-matte effect, or coat with a slick of gloss. Subtle pigment is key. Lük Beautifood Chai Shimmer Lip Nourish, $29.95, lukbeautifood.com

2. FRESH FACED A no-makeup makeup look is an autumn beauty classic. Get your skin looking healthy and hydrated using an antioxidant-rich daily serum that will penetrate deep into the skin and replenish moisture levels. Deciem Hylamide Glow Radiance Booster, $28, deciem.com

7. BOYISH BROWS Bold eyebrows have been a thing for more than a few seasons now, and they’ll definitely be sticking around in autumn 2020. This season, eyebrows are even less groomed and rounded than the past, while still being filled out, giving the brow an almost masculine feel. Benefit 3D BROWtones Eyebrow Enhancer, $45, sephora.com.au S

3. WIDE OPEN Super-fanned-out inky-black lashes are the perfect seasonal staple, offering up a doe-eyed appearance that’s flirty and seductive. Think of these lashes as the new standout brows – long, defined hairs that draw extra attention up towards the eye. Lancome Hypnose Waterproof Volume Mascara, $55, lancome.com.au

4. POST-FACIAL GLOW Arm yourself with skin made up to look glowy and fresh-faced, with a strobe cream applied to the centre of the forehead, tip of the nose, and high points of the cheek for dewy illumination. Kevyn Aucoin Glass Glow Face, $51, mecca. com.au 6

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April/May 2020

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TRAINING

CARDI‑O or CARDI‑NO? STRONG CAMP:

People’s opinions on cardio are a lot like people’s opinions on politics – fuelled with heated debates, mixed opinions and emotions, as well as (sometimes) logic. So, in an attempt to set the record straight, we asked our experts: is cardio really necessary to our goals, be it hitting a deadlift personal best (PB) or getting lean? And, if so, which type is best? Parliament is officially in session. 22

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April/May 2020

RAWDAH What role does cardio play in fat loss? And what else is it good for? Fat loss can be achieved in many ways, but it will only be successful if you have created an ‘energy deficit’ – you consume less energy than your body burns. You burn energy in four ways Basal Metabolic Rate/Resting Metabolic Rate (BMR/RMR): this refers to the calories that you burn at rest and encompasses everything from organ function to cell communication. You have very little control over your BMR/RMR. Thermic effect of food (TEF): this refers to the energy you burn when you consume food through the digestive process. You have some control over your TEF by adjusting what ratio of macronutrients (protein, carbs and fats) you choose to eat. Non-exercise activity thermogenesis (NEAT): this refers to the energy you burn when you aren’t formally exercising, such as the energy used to vacuum the house or raise your arm to scratch your head. You have a fair amount of control over your NEAT levels, but these are highly influenced by variables such as mood, energy levels and how active your job is. Physical activity level or exercise activity thermogenesis (PAL/EAT): this refers to the energy you burn through formal activity such as going to the gym. You have almost full control over your formal activity level, including the frequency and intensity of your workouts. Including more cardio in your workout program will increase how much energy you burn through PAL/ EAT, so, on the surface, this is an easy way to create an energy deficit, which leads to a leaner physique. But, before we tie up our shoelaces and hit the treadmill, we must consider the effects cardio can have on NEAT, as explained by the ‘Constrained Energy Model’.

NEAT and the Constrained Energy Model People are fast to accept the ‘Additive Total Energy Expenditure Model’, which suggests the more we move, the more energy we expend (or calories we burn). But a 2016 study on the Constrained Energy Model showed that at higher levels of physical activity, the body adapts to maintain total energy expenditure within a tight range by decreasing energy expended through NEAT. This means that trying to increase calorie burn through more cardio is only effective up to a point, and then it tapers off.

THE EXPERTS LIZZY RAWDAH

CO-DIRECTOR FLEX SUCCESS flexsuccess.com.au // @flex_success Lizzy Rawdah 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. She works with both general population clients and performance athletes, using an evidence-based, individualised and practical approach to healthy, sustainable results.

What does this mean? It certainly does not mean that cardio is pointless for getting leaner because we know that (up to a point) more movement is effective at creating an energy deficit. But we must ensure we are engaging in a calorie-controlled diet, acknowledge the Constrained Energy Model, and ensure our NEAT activity stays high. The best solution is to invest in a step tracker and ensure your daily steps are not dropping as you input cardio into your PAL/EAT. In summary, cardio is not necessary for fat loss – it simply assists in creating an energy deficit through increases in energy expenditure of PAL/EAT, assuming we also maintain our NEAT levels. This energy deficit could also be created by simply consuming less energy (calories) to begin with. Other cardio costs and benefits Energy balance aside, engaging in cardio can reduce your risk of a heart attack, increase your lung capacity, support healthy blood pressure and mental health by providing temporary relief from depression and anxiety, improve circulation and sleep quality, increase mood and cognitive function such as concentration and memory, and just make you feel good! Knowing this, everyone should engage in some form of cardio regardless of what phase of training you’re in, or what your body fat goals are.

SOFIA TOUMBAS

TRAINER & INDUSTRY EDUCATOR @sofiatoumbas Sofia Toumbas 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, she now spends her days educating the wider industry and coaching an intimate group of sport-specific clients online.

TRAVIS JONES

FOUNDER – RESULT BASED TRAINING GYMS rbtgyms.com // @travisjonesentrepreneur Travis Jones 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.

JAMIE BISSET STRENGTH COACH @strongbiz

Jamie Bisset has over 10 years experience in the health and fitness industry, including a Diploma of Fitness, powerlifting and bodybuilding accreditations, and neurotyping and metabolic precision certifications. A National Powerlifting Champion in his own right – placing first in the 2018 Global Powerlifting Committee meet for the 82.5kg weight class – he has also coached many men and women to elite gradings and bodybuilding and bikini competitors to stage at state and national levels.

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TOUMBAS Before adding cardio to sessions, I ask my clients four important questions: What is your main goal? As time is usually a limiting factor, most people want an efficient program that helps them achieve their goal as quickly as possible. The only way to pinpoint the plan of attack for a person and whether cardio should be a component is to understand the specifics of what their goals are. Do you enjoy cardio exercise? If my client does not enjoy cardio, I’ll only encourage them to perform it if it’s vital to their end goal. If they do need cardiovascular fitness to perform, I’ll try to mask the exercise using other styles of training they enjoy. For example, using circuits or CrossFit-style training. Do you understand the purpose of cardio? Cardio activity is often thought of as being synonymous with fat loss, but this isn’t its actual purpose – fat loss can simpy be a side effect of it. When you perform cardiovascular exercise, you’re making your heart more efficient at pumping blood around the body, and blood contains nutrients and oxygen that we need to feed the cells of our bodies. If the heart becomes stronger at pumping the blood, it means more nutrients will reach more cells, which means systems will function better. At the same time, this uses more energy and increases caloric expenditure, which may result in fat loss. Is cardio necessary to achieve my goal? Now that you understands the purpose of cardio – to strengthen the heart and improve its capacity to pump nutrients and oxygen to our cells, while burning calories – you can determine if it is necessary. Someone who is training for athletics, sports or martial arts will usually need to perform some kind of cardio, be it high-intensity interval training (HIIT) or low-intensity steady-state, because they require the heart to perform at a higher capacity under pressure and time restrictions. In this case, cardio is necessary. On the flipside, a bodybuilder simply wants to get to stage at their leanest, most muscular physique, which usually requires weight training and structured nutrition. Is cardiovascular exercise necessary for body re-composition? It may help to create a caloric deficit, but this can also be created by manipulating nutrition. So, in this case it’s not necessary. However, because cardio helps to transport nutrients and oxygen to the cells of the body, it can be useful at optimising recovery on rest days. It can help nutrient uptake to cells for healing and growth, as well as aiding detoxification of the cells to reduce oxidative stress resulting from training hard. So, it does have its benefits.

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April/May 2020

“THE POWER OF CARDIO LIES IN ITS ABILITY TO BURN A HEFTY NUMBER OF CALORIES.”

JONES

One of the most contentious subjects in fitness right now is what form of cardio (if any) is best? My answer? Whichever one works best for you and your goals. So, let’s look at the different types, and their pros and cons. Higher-intensity steady-state When it comes to losing fat, most people believe cardio – particularly steady-state methods that involve moving at a sustained speed for long periods of time – is the best form of exercise for that goal. An example is 40 to 60 minutes of running. Pros: The power of cardio lies in its ability to burn a hefty number of calories. For example, a 70kg person burns an average of 409 calories in 30 minutes when they run at 10.8km per hour. From a fat loss perspective, this has its benefits. After all, energy balance (burning more calories than you consume) ultimately determines if you can drop fat. Cons: While steady-state cardio has you burning plenty of calories, one downside is that you can burn muscle along with your fat. Research has shown that up to 70 per cent of weight lost from long-term dieting (being in a calories deficit) comes not from fat, but from muscle tissue, and cardio does nothing to prevent this. In fact, steady-state cardio can even speed up this muscle breakdown process by interfering with cellular pathway signalling, gene activation and enzyme concentrations. At the molecular level, steady-state cardio training increases the activation of AMPK – an enzyme that plays a crucial role in cellular energy regulation. While this is great if you’re training to increase your endurance, it also decreases protein synthesis, which can reduce muscle mass. Not great news for a fat-loss goal – the less muscle mass you have, the less calories you burn while at rest. HIIT HIIT comprises alternate bouts of (nearly) all-out efforts with (active) rest intervals. For example, a 20-second bike sprint followed by a 40-second slow pedalling. Pros: HIIT is an excellent way to burn calories and has actually been shown to be superior to steady-state cardio if fat-loss is your goal. Researchers from Laval University divided 27 individuals into two groups. One group followed a 20-week steady-state cardio

program, while the other performed 15 weeks of HIIT consisting of 15, 30-second sprints. The results? The HIIT group lost nine times as much fat and 12 per cent more visceral belly fat than the steady-staters. Impressive, especially when you consider that the HIIT program was five weeks shorter in duration. HIIT is superior for fat loss due to its ability to boost metabolic rate, increase fat burning, improve the body’s hormonal environment and supress post-workout appetite. It’s also better than steady-state cardio at preventing muscle loss, with beginner trainees even able to gain a little muscle through well-programmed HIIT. Cons: It’s extremely taxing. While there is nothing inherently wrong with a hard training session, when you couple HIIT with lifting heavy weights, it can be stressful to the body and mind, which can potentially lead to injury and/or burnout. Low-intensity steady-state (LISS) Any aerobic activity that keeps your heart rate at 50 to 60 per cent of your maximum for a prolonged time period (60 minutes) can be termed LISS. Think a power walk around the block. Pros: When you exercise with less intensity, your body is able to produce energy aerobically (i.e. using oxygen), which allows it to burn a higher percentage of fat for fuel. LISS is also lower impact, making it easier on the joints, can be performed every day as it requires little to no recovery, and can be done anywhere. It’s also great for those who are stressed, with its ability to shift you out of a ‘fight or flight’ (sympathetic) state into a ‘pause and plan’ (parasympathetic) state, giving you the mental break that you need. Cons: Despite burning a higher percentage of fat as fuel during LISS, the amount of calories you burn is decidedly less than a HIIT workout. This means you need to perform it for much longer to get the fat and calorie burn you desire. In our time-poor world, this might simply be impractical. The verdict? For most, I tend to lean towards HIIT training, as it provides the biggest bang for your buck. That said, I do recommend every person buys an activity tracker and ensures they walk at least 7,500 steps per day for best health and results.

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“MY ADVICE WOULD BE TO SELECT THE CARDIO TYPE YOU MOST ENJOY.”

BISSET

Whether you love it or hate it, lets break cardio down into two types – LISS and HIIT – and examine the benefits of each. Cardio types LISS involves performing the same activity for a long duration at a low intensity. Your heart rate sits at 50 to 70 per cent of your maximum for more than 30 minutes, with the benefits including an improvement in aerobic capacity (aka fitness). HIIT, on the other hand, involves performing multiple rounds of one or more activities for a short duration at a high intensity, followed by either a short rest or a short period of low intensity activity. Working intervals of HIIT have your heart rate skyrocketing to 70 to 90 per cent of your maximum, and can only be performed for a maximum of 30 minutes. HIIT can help improve your anaerobic capacity (aka power). Which one is best? It depends on your goal. Performance goals A performance goal means that you are training with the intention of increasing your physical ability at a specific task. If this is your desired outcome from your training, you must consider the Law of Specificity, which

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says that training should be relevant and appropriate to your sport and produce the desired effect. For example, if you want to complete a marathon, LISS training would be more specific. To improve your ability at netball or soccer, a combination of LISS and HIIT would be most specific. Training for a sprinting competition? You would need to use HIIT. Body composition goals A body composition goal means that you are training with the intention of decreasing your body fat or increasing your muscle. If this is your desired outcome from your training, you’ll need to consider both of the goals – fat loss or muscle gain – separately, as they develop in different ways. If you’re wanting to decrease body fat, a calorie deficit is paramount, and diet is always going to be the most important way you can control that variable. You can do all the cardio in the world, but if you’re still overeating, your fat won’t budge. In this case, cardio should be used as a tool to assist your diet by increasing your level of energy expenditure and therefore your calorie deficit. But, which one is better – LISS or HIIT? Most studies have actually shown the two to produce fairly similar results when it comes to decreasing fat. But that shouldn’t be overly surprising considering fat-loss isn’t a by-product

of cardio, it’s a by-product of your diet! My advice would be to select the cardio type you most enjoy. Increasing muscle mass The most important aspect of muscular development is resistance or tension training. But high rep strength training can actually be a form of cardio – who knew? The ideal rep range for increasing muscle mass has been shown to be eight to 15 reps. Try doing four sets of 15 reps at the squat rack and then tell me your heart rate isn’t high for a short bout followed by a rest (similar to a HIIT prescription). Strength training also has the added benefit of increasing your metabolic rate for a longer period of time than traditional cardio, meaning you burn more calories throughout the day. Why? Because it takes energy to repair the tissues you damaged during your resistance training session. My verdict If your goals are based around improving your body composition, make sure you prioritise strength training alongside your diet and regular cardio. When it comes to deciding which form of cardio is the best for you, perform the one that’s either the most specific to your goals or the one you most enjoy. Simple. S

April/May 2020

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MINIMAL EQUIPMENT,

m u m i x a M s t l u s Re 28

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Cover model Rachel Dillon is well known for her strong yet feminine curves, and there’s no denying the transformation photos of her Bodies By Rachel (BBR) online clients are impressive. So, when the three-time WBFF Bikini World Champion offers to share one of her go-to lower-body workouts with the STRONG Australia readership, we say “abso-GLUTEly”.

This workout includes minimal equipment and can be completed either at home or in the gym. While it is predominantly quad-focused, it also engages your glutes and hamstrings, while its superset style elevates your heart rate to burn serious calories. THE WORKOUT: When completing this workout, it’s important to focus on your form with each and every repetition – never sacrifice technique for weight, as this only leads to injury. Opt for a weight that allows you to perform each rep correctly, but is difficult to maintain in the final reps of each set.

This workout is divided into three parts: Superset A1: dumbbell squats (elevated heels) This is a stand-alone exercise and, being a larger compound exercise, will require a high energy exertion. This should be considered the primary movement of the session – most of your energy and effort will go into this exercise, and you have been allocated ample time to rest between sets. This is where you can challenge yourself with your weight selection. I find when lifting a heavier load, it’s easier to hold the dumbbells on my shoulders or by my side with straps. Supersets B1 and B2: dumbbell lunges and explosive lunges These exercises are performed one after the other, with no rest between exercises. You should perform both B1 and B2 on your left side, before alternating to complete them on your right –

SUPERSET

EXERCISE

REPS/TIME

REST

SETS

60 to 90 seconds

DUMBBELL SQUATS (ELEVATED HEELS)

DUMBBELL LUNGES

10 each leg

90 seconds

EXPLOSIVE LUNGES

15 each leg

90 seconds

DUMBBELL SQUAT JUMPS

60 seconds

WEIGHTED SQUAT HOLD

Hold for 60 seconds

60 seconds

I love this method as you are keeping constant tension on one leg before working the other. Rest after both legs have been completed – this is one set. Maintain a tight core to remain stable throughout these movements. I recommend working at approximately 70 per cent of your maximum capacity for these supersets. Supersets C1 and C2: dumbbell squat jumps and weighted squat hold These exercises are performed one after the other, with no rest between exercises. These final supersets of the workout should be performed at 50 to 60 per cent of your maximum capacity, and are designed to completely exhaust the quads.

FREQUENCY: For anyone looking to make serious changes to their lower-body shape, I would recommend a lower-body training frequency of three to four sessions per week. Each session should target a

different muscle group (e.g. two glute sessions, two hamstring sessions and one quad session per week). Although quads, being such a large muscle group, should still always play a part in each of these sessions. This workout is quad-focused, so you can incorporate it into your training regimen up to twice per week. Be sure to include another hamstring/glute session where the focus is taken away from the quads; in order to grow a muscle, frequency is key – but so is rest and recovery. To change up this workout to target a different area of the lower body, you can follow the same workout structure, but switch certain exercises. For example, for a glute-focused session, you could switch out the primary quad exercise – dumbbell squats (elevated heels) – for banded barbell hip thrusts. STRONGFITNESSMAG.COM.AU

DUMBBELL SQUATS (ELEVATED HEELS) A1

Step 1

Workout

tip:

THIS IS YOUR PRIMARY EXERCISE! GO AS HEAVY AS YOU CAN WITH GOOD FORM.

Stand with your legs shoulder-width apart and hold the dumbbells at your shoulders. Rest your heels on two small weight plates.

Step 2 Brace your core before lowering yourself into a squat position until your thighs are parallel with the ground.

Step 3 Drive through your heels to return to the starting position.

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DUMBBELL LUNGES

Step 1 Hold the dumbbells by your side.

Step 2 Step forward with your left leg and squat down through your hips. Continue lowering your body until your right knee is just above the ground.

Workout

tip:

COMPLETE ALL OF THE PRESCRIBED REPS ON ONE LEG BEFORE MOVING TO YOUR OTHER LEG. THIS ENSURES CONSTANT TENSION ON THE MUSCLE GROUPS.

Step 3 Push through your left heel and drive through your glutes to bring yourself back to the starting position.

EXPLOSIVE LUNGES

Step 1 Start in an upright position. Maintain a neutral spine and hold your hands in front of your chest.

Step 2 Step forward with your right leg and squat down through your hips.

Step 3 Bracing through your core, push through your heels and drive your body upwards into the air.

Step 4 As you land, dip straight back into the lunge position, before propelling yourself back up again.

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DUMBBELL SQUAT JUMPS

Step 1 Maintain an upright torso and hold one dumbbell directly in front of your chest.

Step 2 Bracing through your core, lower yourself into a squat position until your thighs are parallel with the ground. From this position, drive through your glutes to jump upwards, with power. Keep your chin up and chest out as you jump.

Step 3 When you land back on the ground, dip straight back into a squat position, before propelling yourself up again.

WEIGHTED SQUAT HOLD

Step 1 Stand with your back straight and hold one dumbbell directly in front of your chest.

Step 2 Lower yourself into a squat position until your thighs are parallel with the ground.

Step 3 Pause and hold this position for the time prescribed. S

STRONGFITNESSMAG.COM.AU

Workout

tip:

YOU WILL LIKELY BE FATIGUED, SO STAY MINDFUL OF YOUR FORM AND MIND-MUSCLE CONNECTION ON THESE LAST TWO EXERCISES.

April/May 2020

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TRAINING WORKOUT: KELSEY HEENAN // @thedailykelsey PHOTOGRAPHER: PAUL BUCETA // @paulbuceta HAIR & MAKEUP: JESSICA BURGIO //@jessicaburgio

SHOT ON LOCATION AT PRO TO COL SPORTS SYSTEMS, SAN DIEGO, CA PHOTOGRAPHY PAUL BUCETA HAIR/MAKEUP JESSICA BURGIO

GET TOUGH, GET ‘TONED’

Fitness Coach Kelsey Heenan’s upper-body strengthening and conditioning workout will deliver you the pump and sweat you crave.

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April/May 2020

As a fitness coach whose whole brand is built upon teaching high-intensity workouts, Kelsey Heenan isn’t opposed to using the occasional interesting or out-of-the-box exercise. But when it comes to a solid gym routine that gets real, bodychanging results, she sticks to the basics with more traditional resistance training and good, old-fashioned consistency. “I love basic compound movements because they are incredibly effective,” she says. “Fancy exercises are cool to keep things interesting and try a new challenge, but the tried-and-true basic movements will give the most bang for your buck when you perform them consistently.”

These reliable and resultsdelivering exercises are exactly what you’ll find in this upper-body routine. It utilises classic weighted exercises such as rows and presses, followed by a functional, bodyweight burnout for an allencompassing strength session. “This workout is great for building both muscle and strength,” says Heenan. “A lot of times, when people want to be more ‘toned’, they only focus on fat loss through cardio or very high rep weights work. But when you focus on building strength and putting on as much muscle as possible, you’ll start seeing the results you actually want.”

Pull-up Hang from a pull-up bar (or any sturdy surface at home) using an overhand grip, hands wider than shoulder-width apart (A). Bend your arms and pull yourself up until your chin is above the bar (B). Lower your body back down to the starting position and repeat.

THE WORKOUT

Perform the first four exercises as straight sets, in the order they are prescribed, aiming for the dictated number of reps and sets. Take as much rest as needed to recover between sets and perform the next set with good form. Then, use a timer to do the 10-minute high-intensity interval training (HIIT) finisher. Perform this upper-body routine one to two times per week, allowing for plenty of rest between workouts.

EXERCISE

SETS

REPS

Pull-up (assisted if needed)

6-7

Shoulder press

8-10

Single-arm row

8-10 each side

Lateral raise

8-10

10-MINUTE HIIT FINISHER: DENSITY INTERVALS Perform the following exercises as a circuit. Set a timer for four minutes and perform as many rounds as possible (AMRAP). Rest two minutes, before completing the next four-minute AMRAP.

3 pull-ups 8 squat jumps 8 mountain climbers with push-ups 8 (per side) sit-throughs

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Shoulder press Stand holding a dumbbell in each hand just above your shoulders, with palms facing out and elbows bent (A). Extend your elbows to press the weights straight up above your head (B). Lower the weights back down and repeat.

Single-arm row Place your right palm and right knee on a box or a bench, and hold a dumbbell in your left hand with your arm extended towards the ground and your palms facing towards you. Bend your arm to pull the dumbbell up towards your chest, concentrating on using your back and shoulder muscles rather than your arms (A). Make sure your hips stay square to the ground when you row – don’t lean to the side. Lower the dumbbell back down towards the ground and repeat. Complete all of the reps on one side before moving to your other side.

Lateral raise Stand with a dumbbell in each hand, holding them in front of your body with palms facing each other (A). Raise your arms out to the sides until the dumbbells reach approximately shoulder height (B). Lower the dumbbells back down to the starting position and repeat.

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April/May 2020

Squat jump Begin standing, with your feet about shoulder-width apart. Bend your knees and explode straight up. (A). As you land, bend your knees and move directly into a deep squat (B). This is one rep. Immediately jump up again and continue for all prescribed reps.

Mountain climber with push-up

Get into a high plank position. Perform a mountain climber on each side by bringing one knee to the chest, then the other (A). Then perform a single pushup by bending your elbows to lower your chest to the floor (B), before pushing back up to a high plank. Thatâ&#x20AC;&#x2122;s one rep. Repeat.

Sit-through Begin on all fours with your knees lifted off the ground (A). Lift your right hand while pivoting on your right foot and extend your left leg to the side (B). Return your hand and foot to the starting position, then repeat on the other side. Continue for all reps. S

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TRAINING

Hack Your Mental Game When it comes to peak performance, physical prowess is only part of the equation. Elite athletes know that mental toughness is the difference between champions and contenders. Sharpen your mind with these tips from the pros to ace your training and smash your personal bests. WRITTEN BY COURTNEY ROBINSON

STRONGFITNESSMAG.COM.AU

April/May 2020

Fine-tune your focus

Get comfortable being uncomfortable

Flick the switch Practice makes perfect Bounce back Know when to quit

If you want to improve your sports performance, the obvious focus is your fitness and nutrition. But whether you’re chasing gold or powering through a plateau, it might be your brain that needs training, rather than your bod. The concept of mental toughness is gaining ground – resilience, focus and the ability to keep going when your competitors quit are what separate the good from the great. A recent study in the Journal of Applied Sport Psychology examined what it takes for athletes to thrive at the highest level of their sport, uncovering common characteristics for success – and not one relied on physical gifts or genetic greatness. It seems a positive mindset and mental toughness are the game-changers. The research showed that trust and commitment to the process, the ability to manage stressful situations, laser-sharp focus, self-belief and the desire to win are hallmarks of champions.

Psychology (performancepsychology. com.au), recommends developing a realistic plan of goals, objectives and achievements, digging even deeper to understand your intrinsic motivations. Then ask yourself the hard questions: “What is your kryptonite? What are your weaknesses? What contributed to your previous performances?”, he says.

“For world-class athletes in elite competition, everyone on the starting line is ‘fit’,” says Brad Beer, Physiotherapist and host of The Physical Performance Show podcast (@pogophysio). “The difference-maker is the psychological robustness of the athlete.”

Developing your mental skills such as goal-setting, visualisation and positive selftalk can assist your performance in daily training, suggests Penna, who was the Australian Swim Team Psychologist at the 2008 Olympics. “Elite athletes often tell me [on The Physical Performance Show] that they use mantras in competition and in training,” says Beer, noting examples such as H.O.P.E (Hold On, Pain Ends) and ‘the well is deep’.

Fine-tune your focus

Flick the switch

How can you apply success secrets from the pros to hit your next personal best (PB)? Start by removing distractions.

Elite athletes are expert at turning ‘on’ for competition and turning ‘off’ post-race. You won’t hit a PB by obsessing about it. The pros know to do the work, commit one 100 per cent, plan to win…and then prioritise recovery. That’s why strength coaches recommend five perfect reps over 15 mindless ones: if you’re going to work out, make it work. Then switch off.

“Focus on the process and the present,” says Rachel Jones, Sport and Exercise Psychologist and Director of LIFT High Performance Consultants (@ lifthighperformance). “These are the only two things you can control. Focusing on them creates certainty under pressure and can improve performance.” Jones, who works with Brisbane Roar W League, Gold Coast Suns AFLW and the Australian Paracanoe team, notes that focusing solely on the task at hand simplifies your role. It gives you confidence even if you are in a new situation, such as debuting at a higher level or completing your first marathon. “If anything distracts you from what you need to do, reset and refocus by asking yourself ‘What’s important now?’, and answering with an action step. Write down your key actions before competing to create key words to come back to and remember,” she suggests. Paul Penna, Senior Psychologist and Director at FOCUS Performance

“Burnout is more often caused by overthinking than overworking,” says Jones. “One of the best ways to overcome this is to have a plan on how and when to think about sport and when to switch off.” She suggests developing a routine for switching your A-game on before training or competition, and switching off after the final siren and before bed, to help contain your thoughts (and mental energy) for when you need it most. “I often get my athletes to set a process goal for each training session to help switch on, and to do a quick debrief around what they did well and need to work on in the next session before they leave training. By the time they get home or back to the hotel, they can switch off and focus on relaxing,” she adds.

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Practice makes perfect

Bounce back

It’s a coach’s mantra: perfect practice makes perfect. Elite athletes repeat key movement patterns over and over until it becomes engrained. Because when you’re on the starting blocks or approaching the bar it’s too late to think about perfecting your technique.

Confidence is unsurprisingly a key element of success for elite athletes, but how can you harness your own muscle mojo, especially if you’ve failed a lift or lost a race?

An Australian study of elite athletes in swimming, rowing and diving showed automatic execution is a critical factor in peak performance. You might know it as the ‘zone’ or ‘being in flow’ – that moment when it feels effortless, controlled and centred. You’ve done the work, your body knows what to do, and your conscious thoughts switch off. Automatic execution allows you to focus entirely on the moment, ignoring distractions or fears. When you remove the thinking, you remove the doubt. It’s why professional athletes follow consistent warm-up routines, rehearse race-day nutrition and practise drills for hours on end. When it comes time to take the stage, you perform the movement automatically – whether that’s a deadlift, half-marathon or exploding off the blocks.

“Resilient athletes and individuals are able to separate their emotional state from the sense of self,” says Penna. “For example: ‘I can feel bad because I’ve just failed; however, I still feel strong within myself.” It’s this ability to separate the person from the performance that helps the elites maintain a positive mental state, even when the game doesn’t go their way.

Know when to quit A study by Harvard Graduate School of Education found that those who performed best prioritised healthy lifestyles – eating well and catching those zzzz’s to enable peak performance. Why it works? Researchers suggest it’s the emotional regulation skills that make the difference – knowing when you’ve done enough and recognising the diminished returns that come with continuing to grind well after you should have quit. And when you’re nourished and rested, you can sustain performance over time, because peak physical performance is not a sprint (even if you’re a sprinter!). It’s a marathon of training, recovery, resilience, strategy and perfect practice.

THE ZONE

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Fit in five Here’s how to workout your noggin and mentally endure the next time you feel it’s all too hard:

1 Mind over muscle

3 Confidence is key

5 Rehearse routines

2 Micro moments

4 Body balance

Your mind will quit before your body, so plan ahead to break that mental barrier. “Some of my athletes run, paddle or swim for 10 paces, counting as they go, whenever they feel they can’t keep going,” says Jones. “This tells the brain that they have more in the tank and gives them confidence to keep going, as well as shifting their focus from the pain.”

When the kilometres loom ahead and you’re ready to quit, focus on perfect form for just one minute. Beer suggests taking inspo from world record-holding Ironman James Lawrence, who completed 50 Ironman triathlons in 50 days across 50 US states. When things get tough, Lawrence practises a ‘power minute’, focusing on perfect technique for just 60 seconds. “It’s a great practical tool for breaking hard physical tasks into manageable amounts,” says Beer. And correct technique is more biomechanically efficient, which makes your effort feel easier.

There’s confidence born from success, and there’s confidence in the process. Don’t rely on feeling good to perform, says Jones. “Some days we just don’t feel good, so there needs to be a plan in place to still be able to execute despite those feelings. Trust and believe that you can still execute your role despite what you’re feeling and trust that if you perform your role, the results will come.”

Don’t fall victim to overtraining or overthinking. “Too often, athletes have completed the race, game or event in their heads over and over before they’ve even competed, leading to mental fatigue and exhaustion,” says Jones.

“Getting enough rest and sleep will ensure adaptation from training is maximised,” adds Penna. Don’t waste your gains with an overactive brain. Adopt proven strategies to rest and recover: sleep, whole foods and restorative practices are key.

Routines help you engage robot mode, where you perform without thinking. Lengthy warm-up routines “become traditionalised for elite athletes”, says Beer. “This helps the athlete to feel mentally prepared.” You might not need an hour-long activation sequence before your workout, but lock in your go-to routines: clothes ready, pre-workout meal prepared, program planned and playlist primed. The fewer decisions you need to make, the stronger your mental focus. “I have had endurance athletes decide prior to starting a race that they can only quit if they are injured or in danger,” says Jones. “This reduces the mental battle during the race because the decision is already made.” Set your rules of engagement before you tie your laces, and don’t deviate. S

WRITTEN BY MARTA USTYANICH | PHOTOGRAPHY BY PAUL BUCETA

Make the

SWITCH

TRAINING

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Revitalise your routine and trigger new gains with these swaps for your go-to moves. MODEL MARIALYE TROTTIER

Variety is the spice of life, or so the saying goes. It also happens to be the secret to keeping your beautiful muscles growing and your mind from going on autopilot when you’re putting in work. We all have our favourite go-to moves – they’re what get you excited and into the gym – but your muscles (and mind) can quickly adapt to the same old stimulus, particularly when you have reached a perceived ceiling when adding load or reps. And your gains, well, they can flatline. While you don’t need to plan a new workout every time you hit the weights, switching up your moves every few weeks will help you target more muscles and stimulate new growth. Enter this handy list of exercise

HAIR & MAKEUP MONICA KALRA

swaps, courtesy of Hanah Jamroz, Online Trainer at HanJam Fitness Inc. World Online Training (@therippedbarbie). She’s swapped out six tried-and-true moves to help you break out of your comfort zone and trigger new levels of strength and curves all over your body. Even better news? Most of them require minimal equipment, so you can do them from home. Jamroz recommends incorporating these into your split body-part days, performing three sets in a moderate rep range (six to 12). “With moderate reps, you are creating a great hypertrophic response – this is because the rep range is low enough to keep the load heavy, but light enough to be able to perform enough reps to keep the muscle under tension,” she explains.

April/May 2020

1. GO-TO: BARBELL SQUAT

SWITCH IT UP: Dumbbell sumo squat WHY: The wide stance and outturned toes in this variation of the beloved squat puts more emphasis on the inner thigh adductors, which move your legs inward, and emphasises glute engagement. This move also challenges your balance, recruiting your core to stabilise. HOW TO: Stand with your feet

wider than shoulder-width apart and toes pointed out. Hold a dumbbell with both hands (A). Bend your knees until your thighs come parallel to the floor (B). Press through your heels to return to standing.

2. GO-TO: BARBELL CURL

SWITCH IT UP: 21s WHY: 21s are a great way

to add mass to your biceps. Youâ&#x20AC;&#x2122;ll overload the muscles by keeping them under constant tension, says Jamroz, which spells bigger gains for you.

HOW TO: Stand upright

holding dumbbells with your arms extended down (A). Keeping your elbows tight to your body, bring the weights up half-way until your elbows form 90-degree angles (B). Repeat for seven reps. Immediately move into your next seven reps, beginning at the half-way point, bringing the weights up to your shoulders (C). For your last seven reps, start with your arms extended down (A) and work through the full range of motion to bring the dumbbells up to your shoulders (C) for a total of 21 reps per set.

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3. GO-TO: PULL-UP/ASSISTED PULL-UP

SWITCH IT UP: Single-arm dumbbell row WHY: If youâ&#x20AC;&#x2122;re still working towards an unassisted pull-up, the bent-over row will help you build strength in the areas you need while improving posture. HOW TO: Place your left knee

on a bench with your right foot flat on the floor and a dumbbell in your right hand. Bring your torso parallel to the floor, supporting yourself with your left hand on the bench, and your right arm extended down (A). Keeping your elbow tight to your body, bring the dumbbell up to your ribcage and squeeze your lats (B), then lower the dumbbell back down. Repeat on the other side.

4. GO-TO: BARBELL BENCH PRESS

SWITCH IT UP: Barbell close grip bench press A

WHY: This move places the emphasis on your triceps while still hitting your pecs. HOW TO: Lie on a bench,

with your feet flat on the floor. Take a slightly narrower than shoulder-width overhand grip on the bar. Lower the bar to your chest, keeping your elbows tight to your body (A). Push the bar up until your arms are straight (B), then lower back down for your next rep.

TRAINER TIP:

Avoid placing your hands too close together to ease stress on your joints.

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April/May 2020

5. GO-TO: OVERHEAD PRESS

SWITCH IT UP: Half-kneeling one-arm landmine press WHY: This shoulder-friendly option takes the pressure off your joints and lower back by providing more support and greater stability. The split stance also recruits more of your hip on the opposite side to the weight, while still developing standing push strength. HOW TO: Using a landmine

press machine (or wedge the unloaded end of a barbell into a corner), grab hold of

the weighted end in your left hand and drop onto your left knee, with your right foot flat on the floor and right knee at a 90-degree angle, with the bar in front of your left shoulder. With your torso upright and maintaining a straight line from your head to your hips, tuck in your chin, then extend your left arm to push the bar upward. Lower the weight back down. Complete all of the reps on one side before switching sides.

TRAINER TIP:

Maintain a tight core to keep your back from arching.

6. GO-TO: WEIGHTED SIT-UP WITH DUMBBELL

SWITCH IT UP: Turkish get-up with dumbbell

WHY: Holding a weight above your head keeps your core under constant tension across multiple planes of motion as you bend, twist and lunge. This move also improves your overall stability, balance and coordination. HOW TO: Lie on your back with your

left knee bent and foot flat on the floor. Hold a dumbbell directly above your left shoulder, with your right hand on the floor, palm down (A). Keeping the dumbbell stable overhead, push through your left foot to lift your torso, supporting yourself with your right arm (B). Press through your palm and foot to raise your hips, forming a straight line with your body (C). Bend your right leg and sweep it under you so you are kneeling on your right knee (D). Transfer your weight to your left foot and engage your core. Lift your hand off the floor to bring your torso upright, keeping your extended arm close to your ear (E). Drive through your left foot to straighten your knee and move into a standing position, keeping the dumbbell overhead (F). Return to the starting position by performing the steps in reverse. Repeat with the dumbbell in your right hand. S

NUTRITION

Should you do a juice cleanse?

Get the facts before you jump aboard this popular diet trend.

A bout of weekend overindulgence or a body panic before a big event, and it can be tempting to climb aboard the next fad diet promising speedy and impressive results. One of the most popular examples is the coveted juice cleanse – a costly all-liquid diet that claims to rid your body of harmful toxins, prevent disease, reset your digestive system, and even aid in fat

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loss. But what does science have to say about detoxes? What is a juice cleanse? A juice cleanse or ‘detox’ is a temporary diet that involves consuming pressed juice from fruits and vegetables with the goal of detoxifying organs and losing fat. On average, these programs recommend no solid food consumption for three to five days (although some can last up to 10), drinking only the juices prescribed throughout

the day. These juices are completely void of pulp, which means they contain zero fibre or protein.

that eating satiating and nutrient-dense whole fruits or vegetables provides more of a benefit.

While there is nothing wrong with juicing as part of a balanced nutrition plan, such as adding a green juice to your breakfast or sipping on one as a snack, drinking only juice all day, every day for an extended period of time can be problematic. In fact, many experts still contest

The key problem when it comes to juice cleanse programs is a lack of legitimacy: most of the espoused health claims are supported by purely anecdotal evidence and fail to provide any scientifically backed data. Here are the hard truths: April/May 2020

MODEL CARLEEN LAWTHER HAIR & MAKEUP MARISSA CLEMENCE PHOTOGRAPHY PAUL BUCETA ILLUSTRATION NAME/SHUTTERSTOCK.COM

WRITTEN BY DR MEGAN RIGBY, DOCTOR OF NURSING PRACTICE AND NUTRITION CONSULTANT, THEMACROMINI.COM

The liver is the body’s natural filter and toxin remover. Give it a little break by avoiding all alcohol and processed sugar for a few weeks. 1. A juice cleanse will not likely result in fat loss There’s a good chance you will lose weight on the scales, but this is most likely due to a loss of water, not body fat. To lose body fat takes time and consistent effort in terms of nutrition, regular exercise and quality sleep. When turning to cleanses or detoxes, the body sheds fluid in a rapid manner. The fluid (and therefore scales’ weight) will quickly return when you go back to eating solid foods. 2. You do not need a cleanse to ‘detox’ You already have a natural system to naturally rid your body of toxins without skipping solid foods: your liver and kidneys. The truth is, there are no scientifically proven ‘detoxifying’ cleanses on the market. If improving your health is the goal, long-term nutritional changes are needed, including reducing toxins by limiting alcohol, sugar and fried, greasy, and processed foods. And of course, consuming plenty of water. 3. Juice cleanses do not prevent diseases While drinking juiced fruits and vegetables can supplement some vitamins and minerals you might be missing in your diet, it does not guarantee prevention of diseases such as cancer, fibromyalgia, autoimmune disorders and other illnesses. So, don’t believe any marketing collateral that says otherwise. These are medical conditions that should be diagnosed and treated by a licensed medical professional before attempting a detox or cleanse.

THE REAL WAY TO RESET

Want to improve your vitality and aid fat loss in a gradual, healthy way? Avoid these common post-indulge missteps:

1. Don’t restrict food immediately after a big weekend. The best thing you can do following your indulgences is to get back into a normal routine. Focus on getting a healthy balance of proteins, fruits, vegetables, grains/carbs and fats predominantly from wholefoods. It’s the reset your body is really craving.

Juice vs smoothie While pressed juices do contain vitamins and can be hydrating, they don’t pack the same nutrient punch as a smoothie made from whole foods. Here’s how their nutrients measure up:

2. Don’t become a cardio See recipe below

Pineapple, orange, carrot, beet juice

CALORIES

Green vegan protein smoothie

bunny. Just because you enjoyed additional calories and skipped a few workouts does not mean you must punish yourself in the gym. Instead, ease back into your training, incorporating a balance of both cardio and resistance training.

200 291 3. Don’t fall for quick

FAT

0g 9.5g

CARBS

46g 31g

PROTEIN

2g 22.5g

FIBRE

0g 6g

Green Vegan Protein Smoothie Total time: 5 minutes Makes: 1 serving

fixes! Fad diets and other plans that promise fast results are marketed to you when you are at your most vulnerable. But there is no magic pill when it comes to sustainable and healthy body changes. Save your money and stick to regular exercise and balanced nutrition. S

1 cup unsweetened coconut milk 1 scoop plant-based protein powder Large handful of fresh spinach or kale 1/2 medium green apple 1/2 cup pineapple chunks (frozen is best) 1 tbsp hemp seeds 1 cup ice cubes Place all of the ingredients into a blender and blend until smooth. If the mixture is too thick, add water until you reach your desired consistency.

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

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NUTRITION

Eat More Plants

PHOTOGRAPHY BY KATIE FERGUS

Mergers and acquisitions lawyer turned ‘funtrepreneur’, Sarah Davidson (@spoonful_ of_sarah) is famed for her love of nutrient-dense matcha supps and vegetarian eats. She shares some of her favourite recipes exclusively to the STRONG Australia readership, so you can eat your plants and please your taste buds, too.

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April/May 2020

GLUTEN-FREE FRITTERS Ingredients • • • • • • • • • • •

1 zucchini 2 eggs ½ tin of corn kernels ½ tsp chia seeds ½ cup almond meal 3 garlic cloves, minced 1 tsp cumin 1 tsp oregano 1 tsp thyme Sprinkle of salt 2 avocados (for serving)

Method

1. Shred or roughly chop up the zucchini and sprinkle with salt. Let the zucchini sit for 10 minutes before squeezing as much liquid out as possible. Add to a large mixing bowl. 2. Beat the eggs, then add them to the bowl. 3. Add all other ingredients except the avocado to the bowl and mix well. 4. Put a frying pan over a low to medium heat. 5. Use a pouring jug or ladle to spoon the zucchini mixture into the frying pan. Fritters can be whatever size you desire. 6. Wait a few minutes until the fritters are lightly browned. Flip and cook the other side. 7. Crush avocado and sprinkle over the fritters as a topping. Stack and enjoy!

OVERNIGHT PROTEIN OATS Ingredients

• ½ cup rolled oats • 1 tbsp chia seeds • 1 scoop (30g) vanilla or unflavoured protein powder • 1/3 cup plain Greek yoghurt • ½ cup milk of choice • 1-2 tbsp pure maple syrup • Pinch Himalayan salt • ½ cup frozen berries (we used a combination of blueberries, blackberries and raspberries)

Method

1. Place all of the dry ingredients into a mixing bowl. Mix well. 2. Tip the mixture into a jar or container of your choice. 3. Add the wet ingredients. Stir well or, if using a jar, put on the lid and shake until ingredients are well combined. 4. Put the mixture in the fridge overnight. Enjoy with frozen, fresh or melted berries on top.

MATCHA MANGO SMOOTHIE BOWL Ingredients

• 1 handful spinach • 1 cup frozen mango • 1-2 frozen bananas (depending on how thick you want it) • 1 serve matcha (½ to 1 tsp) • 1 cup milk of your choice or coconut water • Chia seeds • Toppings of choice (nuts, seeds, frozen fruit, granola)

Method

1. Put all of the ingredients in a blender. 2. Blend until smooth. 3. For a thicker consistency, add more frozen fruit. Using fresh fruit will result in a thinner, watery smoothie. 4. Pour into a bowl or glass of your choice. 5. Top with your favourite nuts, seeds and superfoods.

MATCHA GRANOLA Ingredients

• 1 cup oats • ½ cup crushed nuts and seeds (whatever varieties you desire) • ½ cup desiccated coconut • 1-2 tsp matcha (depending on your preference) • 1 tbsp rice malt syrup • Coconut oil to drizzle • Vanilla extract (optional) • Sea salt (optional)

Method

1. Pre-heat your oven to 150°C. 2. Mix all of the dry ingredients together in a mixing bowl. 3. Spread the resulting mix onto a lined baking tray. 4. Drizzle with rice malt syrup and coconut oil. 5. Drizzle the vanilla extract and sprinkle the sea salt over the mixture if preferred. 6. Toss the mixture until the granola is well coated with the rice malt syrup, coconut oil, vanilla extract and salt. 7. Bake the granola for 10 minutes until lightly toasted. 8. Let the granola cool before serving. 9. Enjoy! Best stored in an airtight container in a cool dry place. S

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April/May 2020

NEVER MISS AN ISSUE!

Get

STRONG Australia

NUTRITION NUTRITION ROUND TABLE:

THE ENERGY EQUATION

Whether you are wanting to create an energy surplus to build muscle or add a couple more weight plates to your barbell, or a deficit to shed unwanted fat, understanding how much food you need to eat is key. But, unless you are a maths whiz, it’s easy to get lost among the acronyms and number-crunching. We asked our nutrition experts how they calculate Total Daily Energy Expenditure (TDEE) – or the number of calories you burn each day – so you know how to take the best advantage of your metabolism and activity.

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April/May 2020

HARRIET WALKER

WILKINSON Understanding how many calories you should consume and setting up successful nutritional strategies to help you reach your goal of losing fat or gaining muscle requires understanding and measurement.

Starting points I start by collecting all the information needed to calculate a person’s Basal Metabolic Rate (BMR) – which accounts for all the homeostatic processes of the body – including sex, age, height, weight and body fat percentage. You can plug these variables into various online calculators to get approximately how many calories you need to maintain your current condition. You can then consume slightly more or less, depending on your goal.

Don’t forget NEAT Beyond your BMR, an important (and often overlooked) contributor to your TDEE is non-exercise activity thermogenesis (NEAT), which is everything we do that is not eating, sleeping or exercise. NEAT includes non-training activities such as walking around, standing up, fidgeting and performing other daily tasks. NEAT varies widely from person to person, and the difference can affect TDEE as much as 1,500 to 2,000kcal per day between people with a similar BMR, according to one Journal of International Medicine study. So it’s easy to see why

an active occupation – such as a personal trainer or cleaner – can more easily stay lean compared to those in sedentary professions, such as an office worker.

On tracking steps Some coaches track steps and use that variable as a way to create further calorie expenditure outside of a structured exercise routine. I prefer to prescribe a diet that supports a person’s goal and training performance. Your diet helps you to lose body fat, while strength training creates your desired body shape.

Measure and manage When assessing how many calories a person requires, I take into consideration all of the above factors and set a number. I then ask the client to adhere to that number for one week and measure the results (and its impact on their training performance and lifestyle), before prescribing a new calorie target depending on their goal.

Final words At the end of the day, tracking and measuring your calorie intake against your training and lifestyle will enable you to make logical adjustments, no matter your goal. My best piece of advice is to remember that body weight and dropping fat are just two elements of body composition; how you train en route to your goal body weight or body fat percentage will determine how you look when you get there.

ACCREDITED SPORTS DIETITIAN athleticearing.com.au // @athleticeating Harriet Walker is an Accredited Sports Dietitian with a masters degree in nutrition and dietetics. Through her online nutrition business Athletic Eating, Walker has worked with over 600 clients – ranging from weekend warriors to international level athletes – and consults to several well-known brands in the Australian fitness industry. Beyond her nutrition know-how, Walker has a passion for strengthfocused sports, and has competed at a high level in body building, rowing, strongman and CrossFit.

MARCUS WILKINSON

RECOMPOSITION SPECIALIST ironbodygym.com.au // @ironbodycoaching Marcus Wilkinson is a qualified International Society of Sports Nutrition (ISSN) Sports Nutritionist who is notorious for his ‘zero cardio’ approach to body recomposition. Preferring to concentrate on diet, heavy lifting and lifestyle when working with clients, he has coached over 400 physique competitors to stage. Wilkinson founded his own gym, Iron Body, in 2012, which currently has three locations across Melbourne and employs 15 coaches. In his spare time, he is the Victorian President of the INBA Natural Bodybuilding Federation.

TOM FITZGERALD

EXERCISE SCIENTIST & NUTRITIONIST integratedfitnessnutrition.com // @tomfitzgerald.ifn Tom Fitzgerald is a Nutritionist and Exercise Scientist based in Kingscliff, NSW. Specialising in general population body recomposition clients, he 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 (ISSN).

LEANNE WARD

ACCREDITED PRACTISING DIETITIAN leanneward.com.au // @the_fitness_dietitian Nutritionist, Dietitian and Sports Dietitian, Leanne Ward has nearly 10 years experience in her craft, working in both clinical and online 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, and she has also completed her Sports Nutrition Course through Sports Dietitians Australia.

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WARD When calculating a TDEE, I don’t use a set formula – every client is different. Most formulas take into account your BMR (the amount of calories you need to maintain life even when inactive), NEAT (the activity you perform outside of formal exercise, such as walking around your shopping centre), EAT (exercise associated thermogenesis or the calories burned while you are exercising and after) and TEF (thermic effect of food or the energy used when you consume particular macronutrients, such as protein, which requires more calories to digest than fats). These formulas can become very complicated and people tend to overestimate or underestimate in certain areas.

Mistakes I see People often use a complicated TDEE formula and assume it is accurate. Remember, almost any formula will work eventually if you are consistent and monitor and adapt over time. But you need to do just that. People often overestimate their activity and don’t take into account anomalies. It’s important you take into account your average number of training sessions, and change your calorie requirements when weekends, holidays, sickness and injury arise. I often recommend my clients reduce their energy budget during the week to allow for a little more flexibility on the weekends. For example, if your starting point is 2,000 calories, you might want to aim for 1,900 calories Monday to Friday, and use the additional 500 calories on the weekend on a meal out. It’s also important to note that studies have shown that females’ metabolism can increase by five to 10 per cent in the days leading up to their period, equating for an additional 100 to 200 calories needed during this time. Age, amount of lean muscle mass and medical statutes such as being pregnant, breastfeeding or injured can also increase or decrease your needs. As you age, your metabolism often slows and muscle mass tends

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to drop. A lot of TDEE formulas also aren’t appropriate for athletes or trained individuals, as they don’t take into account the additional energy requirements of lean muscle.

Important things to note besides TDEE TDEE isn’t the only variable to consider. Just because a food has ‘200 calories’ on the label, doesn’t mean your body will digest all 200 calories. Foods higher in fibre aren’t completely digested – 200 calories of potato chips will be digested and absorbed differently to 200 calories of nuts. Further to this, recent studies have shown that your body absorbs 30 per cent fewer calories than whole nuts contain (depending on the nut). Human or technology errors are also common. Apps like My Fitness Pal used to track calorie intake are fantastic, but you can easily input the wrong food ingredient or amount. Type in ‘oats’ for example, and you get an array of options. Many people also forget that every taste, lick and bite count for calories, and are often not entered into such calorie equations.

Final words Use TDEE formulas to set a ‘baseline’ for yourself then monitor your weight, measurements and skin folds every two to four weeks, and adjust as necessary. If all of these stats remain stable, you have likely found your maintenance requirements and can then adjust calories according to your goals.

ALAN ARAGON EQUATION With clients who are weight training and/or who are athletes, I use the Alan Aragon Equation. His formula is very simple and easy to adjust, and doesn’t overestimate energy expenditure as easily or as often as others. (Hours training per week + intensity factor (8=low 9=med 10=high)) x 2.2 x BW in kg e.g. 70kg female doing 5 x 1 hour resistance/high-intensity sessions per week: (5 + 9) x 2.2 x 70 = ~2,156cals

April/May 2020

FITZGERALD The first thing to do when calculating your TDEE is to get clear on its definition. TDEE is the sum of all energy expenditure in your body across the day, which is the same as your ‘metabolism’.

Don’t fixate TDEE is most accurately measured using a calorimeter, which involves placing you in a chamber and measuring your heat expenditure over the day – not practical for most people. Instead, we rely on estimates produced by formulas. The energy expenditure from your fitness tracker or smartwatch is measured by plugging variables such as your gender, height, weight, age and heart rate into a formula. The estimations are not necessarily accurate, but they are consistent, which makes them reliable to use to gauge changes in TDEE. Any form of TDEE estimate should be used in conjunction with other measures such as changes in body weight. If your tracker says that you burn 3,500kcal per day and you are gaining weight while eating 3,000kcal per day, it is likely to be over-estimating your TDEE and you will need to adjust.

How I calculate TDEE I estimate my clients’ TDEE by using the Harris Benedict Equation (BMR multiplied by activity level. See bmi-calculator.net) as a starting point, and then use their activity level, energy intake and changes in weight to estimate where their energy balance sits (where energy intake matches TDEE). This allows me to make changes to their training or nutrition that will impact their energy balance in line with their goals. I use this approach for general population clients to elite athletes.

How to increase TDEE There is little you can do to increase your BMR on a dayto-day basis – lifestyle doesn’t change it much – while TEF can be increased by consuming a higher proportion of protein in your current diet. NEAT can be increased through more low-intensity activity throughout the day such as walking instead of driving, walking meetings or using a standing desk. Exercise associated thermogenesis (EAT) can be increased by increasing the frequency, intensity or duration of your training sessions.

Avoid these mistake One mistake that I think people can make is to focus too heavily on increasing NEAT when it is more effective to increase EAT. For example, instead of parking 20 minutes away from work and walking into the office, you could park on-site and use the time saved to complete a 30-minute high-intensity workout before or after work. I also see ‘metabolism’ and BMR used interchangeably by many of my clients. Lifestyle changes – such as eating more protein – will help increase your TDEE. But it won’t change your BMR or how much energy you expend at rest.

Final words While it’s useful to understand TDEE and all of its variables, instead of focusing your energy on estimating each component, work on finding strategies to increase each component. In my opinion, the lifestyle behaviours are far more important than number-crunching.

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WALKER To explain the maths behind individual energy requirements and energy expenditure you need two things: a calculator and a high tolerance for acronyms (a strong coffee wouldn’t go astray either). TDEE refers to the amount of energy (calories or kilojoules) you need to consume in a day to fuel the activity you perform. Individual energy requirements vary according to your size, age, body composition and activity levels, as well as your specific goals. We can break overall energy expenditure into four components: resting metabolic rate (RMR), which uses up around 60 to 75 per cent of daily energy, thermic effect of food (TEF), which uses up around 10 to 15 per cent of daily energy, and non-exercise activity thermogenesis (NEAT) and exercise associated thermogenesis (EAT), which use from 10 to 20 per cent of daily energy respectively. NEAT and EAT will vary most from person to person according to how active their lifestyles are. NEAT encompasses daily tasks such as standing up, fidgeting, walking to the car and other basic daily activities, while EAT refers to the energy cost of

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structured exercise, which depends on the type, intensity and duration of the workout.

The equation game Two commonly used equations for calculating energy expenditure are the Harris Benedict Equation and the Schofields Equation. These equations use parameters such as weight, height and age to predict RMR. Estimated Energy Requirements (EER) are then calculated by multiplying RMR by a number that reflects their activity level – usually between 1.1 (rest) to 2.2 (very high energy output). When planning for clients, I will start with estimating their RMR and EER and calculate their ranges for macronutrients (carbs, fats, proteins) using grams per kilogram of body weight figures. I’ll make recommendations about the types of foods that will help them meet these targets, while also meeting micronutrient (vitamins and minerals) requirements. For more advanced athletes, I may also manipulate these numbers to account for higher and lower energy output days.

Common mistakes I often see people putting all of their focus on planned exercise, while not accounting for NEAT (incidental

movement). Active people who also clock up well over 10,000 steps might not realise that their incidental movement has pretty much burnt the equivalent of another workout, and are often unintentionally under-eating. While other people in more sedentary jobs may need to actively seek out more opportunities to walk in order to stay on track if their goal is to lose fat.

Remember… It’s also important to plan and review. Having a well-informed plan is important, but, regardless of the numbers you’re using, EER and macronutrient targets are just a starting point. There are so many factors that impact the ‘energy in’ and the ‘energy out’ of the ‘energy balance’ equation, and it’s vital to monitor what happens when these numbers are applied in real life. Short of being hooked up to a metabolic cart 24/7 and being served up meticulously measured meals, it is unlikely that anyone can tell you exactly what is going to happen inside your body. Looking at multiple objective and subjective measures such as energy levels, hunger, menstrual cycle, sleep, training data, food attitude, wellbeing and changes to body composition will help build a more comprehensive picture of your progress. S April/May 2020

MOTIVATION

Ready, Set,

Reset Reclaim your health and restore your energy with a 30-day challenge like no other.

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WRITTEN BY CHELSEA CLARKE

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April/May 2020

POWER BOWL MAGONE/iSTOCKPHOTO.COM WATER ANSONSAW/ISTOCK.COM NOTE PAD FCAFOTODIGITAL/ISTOCK.COM YOGA POSE PAUL BUCETA

PILLOW MICHAEL BURRELL/ISTOCK.COM

“UGH, I’M SO TIRED.” How many times per week (or day) do you find yourself saying that? Maybe you had back-to-back meetings and didn’t clock enough sleep last night, but for women who do it all, that chronic fatigue might run deeper than a tough week and a few late nights. If you’re struggling to keep your eyes open by 3pm, suffer frequently from brain fog, and just can’t muster the energy to hang with the girls on a Friday night, you might be dealing with burnout. Madison Farnsworth, Mental Performance Coach and owner of Tora Mental Performance sees burnout in her athletes all the time. “Burnout is an exhaustive response to extreme efforts of trying to meet demands,” she says. “You may experience emotional and physical exhaustion, negative feelings associated with ‘less-than’ accomplishments, lack of caring and irritability, and you may be more prone to increased anxiety.” Yep, that sounds about right.

Women today are constantly being preached to about finding balance in life (whatever that means), while at the same time caring for families, performing at work, getting to the gym, and myriad other tasks that require energy. If you’re lucky, you’ve got a well-oiled support system to help you accomplish it all, but let’s face it, it’s hard work being the CEO in all realms of life, and it’s no wonder you’re spent. And what are the first things to fall by the wayside when your to-do list is piling up? Healthy meals, movement and sleep. If you recognise yourself in this struggle to do it all (without being permanently hooked up to a caffeine IV), and the physical symptoms that go along with it, this 30-day health reset is for you. No juice cleanses, silent retreats, or intense workouts; just five simple rules to follow each day, plus 30 tasks and challenges to revitalise your energy, reduce anxiety, improve sleep and promote feelings of gratitude and mindfulness.

How it works: Follow these five rules (see right) every single day, for the next 30 days.

EAT MORE PLANTS. Make veggies and other plants the stars of each meal, then add protein and starch. Looking for inspo? Turn to p. 48.

MOVE YOUR BODY EVERY DAY.

2. 3. 4. 5.

A fitness class, an at-home yoga session, a walk around the block – they all count. Just make sure you’re boosting your heart rate for at least 30 minutes per day.

DRINK THREE LITRES OF WATER. Hey, your trips to the bathroom might add up to your daily step goal.

GO TO BED 20 MINUTES EARLIER. Stop scrolling and hit the hay.

GOAL OF YOUR CHOICE. Pick any goal you’d like to stick to for 30 days. This could be journalling, making your bed, meditating, or nixing that evening glass of wine.

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Day 2

Day 1

et Aim to g tural more naday. light to

et quiet and listen to G your body. Do you need a short walk? A glass of water? To phone a friend?

Day 6

Day 7

Day 8

ind a great self-development F podcast. We love Lori Harder’s ‘Earn Your Happy.’

ptimise your bedroom for O sleep: remove artificial light, regulate temperature, and change your sheets.

Day 11

Day 12

et some short-term goals S such as stretching once per day, putting your phone away during mealtimes, or drinking a glass of water each morning upon waking.

on’t fear fat! Add in a D handful of nuts, half an avocado, or a spoonful of coconut oil to your diet today.

E PRESENT. B Avoid multitasking at all costs today. Focus on one thing at a time and see how it affects your mindset.

Day 21 hat are you W struggling with right now? Shift your mindset to find out what it might be teaching you.

Day 26 wapone onecup cup S Swap coffeeororsoftdrink soda ofofcoffee witha acup cupofoftea. tea. with

Day 3 wap some of the plastics in S your life with glass or stainless steel options that don’t cause hormone disruptions.

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Day 13

CHANGE YOUR LANGUAGE. Instead of saying “I am stressed” or “I am anxious”, say, “I feel stressed” or “I feel anxious”.

Day 14 How stressful are your mornings? Find a way to simplify them.

Day 16

Day 17

Day 18

evel in leisure, even if it’s R just 15 minutes. Take a walk, read an article, do a few stretches.

I dentify a few things in your life that are holding you back. Make a plan to alter that trajectory.

ry this relaxation exercise: T lie down comfortably and upon each inhale, tense a muscle group (for example, make a fist). Release as you exhale.

Day 22

Day 23

ry this if you have a racing T mind before bed: feel each individual body part sinking heavily. Once complete, focus on clearing your mind and only noticing your gentle breath.

Day 27 ransition from work to T evening, especially if you work from home. A workout or shutting your phone off for 30 minutes tells your brain it’s time to make the switch.

CONSIDER SUPPORTING

YOUR HORMONE HEALTH with natural beauty, bath and household cleaning products.

Day 28

How’s your posture? Straighten up!

Day 29 hallenge your creativity with C activities such as drawing, writing, building or crafting.

April/May 2020

WOMEN STRETCHING IN BED GEORGERUDY/ISTOCK.COM TEA T_KIMURA/ISTOCK.COM SOAP SALTS IRRIN0215/ISTOCK.COM

of wellness

GLASS OF WATER ANNA1311 /ISTOCK.COM WOMAN BLOCKING SUN PIXDELUXE /ISTOCK.COM WOMAN HOLDING TEA IN BED PETRUNJELA/ISTOCK.COM AVOCADO REDHELGA/ISTOCK.COM YARN ALASDAIRJAMES /ISTOCK.COM YOGA BIBICA /ISTOCK.COM ICONS FLATICON.COM

30 days

The following 30 daily tasks were created by three powerhouse female health experts: Life Coach and wellness influencer Joanne Encarnacion; Nutritionist specialising in women’s health and hormones and medical exercise specialist Jenn Pike; and Mental Performance Coach Madison Farnsworth. Combine the five daily goals listed earlier with these expert‑recommended tips for ultimate bliss.

Day 4

Day 5

dd some fun into your day. A Put on feel-good music, cook dinner from scratch with a loved one, or have a play session with your kid or pet.

ow much sugar did you H consume today? Try for less tomorrow.

Day 9

RY THIS BREATHING T EXERCISE: Inhale for four

counts, hold for four. Exhale for four, hold for four.

Day 10 ake an effort to join M something new. A volunteer group, an educational class, or a monthly club in your area.

Day 15

HEADPHONES JES2UFOTO/iSTOCKPHOTO.COM ICONS DONUT SPAXIAX/ISTOCK.COM WOMEN DOING SITUP JACOBLUND/ISTOCK.COM JEANS FLOORTJE/ISTOCK.COM NOTEBOOK TARIK KIZILKAYA/ISTOCK.COM WOMEN LOOKING OUT WINDOW FRANCKREPORTER/ISTOCK.COM

e-evaluate your fitness R regime. Do you need to schedule in more active rest? Shorter, but more intense HIIT sessions?

Day 19 Declutter! One room, one drawer, your car – whatever you have time for.

Day 20

mum. r u o y l l Ca ster. i s r O . d Or da

Day 24

Day 25

ut your feet up! Increase P circulation by lying on the ground with your legs up a wall for 10 to 15 minutes.

isten to yourself when you L speak. Are your words mostly negative or positive? Then start noticing how the people around you speak, too.

Day 30

MAKE A LIST OF

EVERYTHING YOU’RE GRATEFUL FOR.

Get to the root of your emotions “As a society, we’ve been focusing more on mental and emotional health, which both play huge roles in how we relate to food and exercise. Our minds are powerful storytellers and have the power to replay stories of shame or feeling unworthy – both of which are not true,” says Encarnacion. “Practising mindfulness makes us aware of emotions, sensations and triggers in the body. These tools give us a holistic view of health, rather than simply focusing on how we eat and move our bodies.” Experiencing negative reactions? Get out your journal and reflect using these questions:

1. Where are my negative thoughts or feelings coming from?

2. What story am I telling

myself about this particular situation?

3. What are my triggers, and where did those triggers originate?

4. How do I really feel? “We’ve become disconnected from listening to our minds, hearts and intuition. The best way back is to quiet the outside noise and practise listening to our inner guides,” concludes Encarnacion.

Are your hormones trying to tell you something? “Our hormones connect to everything in our bodies from our energy, mood, metabolic function and cognition, to reproduction, performance and recovery,” explains Pike. “Hormones are chemical messengers telling a story in our bodies every day, and our fast-paced lifestyles can be massively out of alignment with what our bodies truly want.” Women might receive cues from their hormones that something is wrong in the following ways: - Heavy, painful periods - Irregular cycles - Acne

-A nxiety and depression - Low sex drive - Thinning hair

Pike says you may experience a decline in exercise performance and overall wellbeing. “Women may also notice energy shifts and feel fatigued more often than not,” she adds. Concerned? Get checked out by your GP. S

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PHOTO CREDIT: SHAUN POH

THE ATHLETE SPECIAL

STRONG

Women to Watch Bad ass women, unite! Long gone are the days of endless treadmill sessions, step classes and eating nothing but salad for lunch. These modern athletes are fuelling and training their bodies to perform – and perform well – in the sports of their choosing. Learn how to tap your own mental fortitude with their nutrition, training and mindset secrets.

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April/May 2020

SHARELLE GRANT

Online Coach, Nurse and WBFF Professional Athlete sharellegrant.com // @sharellegrant

After years spent on the running track and a few marathons thrown in for good measure, Sharelle Grant was left with less body fat, but also an array overuse injuries. Forced to take some time off from pounding the pavement, she discovered her local gym and, despite a slow start, developed a passion for weight training and the mental, physical and aesthetic benefits it provided. Her highly disciplined nature naturally led her into the realm of physique competitions. Now a WBFF Pro, she has competed in 10 shows both internationally and in Australia, with unprecedented results.

MY DEFINITION OF STRONG

MY ADVICE FOR BEGINNERS

Having the courage to be yourself and own who you are, unapologetically. Today it’s easier than ever to compare your weakness to other women’s strengths, but this means you reject your own uniqueness. When I think of being strong, I think of having the discipline to always show up and the strength to remain authentic.

I encourage people to compete if they truly believe they are both physically and mentally prepared, they have been training for a decent amount of time, and they are both comfortable and confident with the skin they’re in. Competing allows you to go through an amazing process of self-discovery and transformation, but only if your foundations are strong. Find the right federation for you, hire a good coach, start posing as soon as possible, practise self-care religiously, have a strong support network and always be a student.

MY SPORT: BEST & WORST BITS I love the discipline, control, structure and self-improvement that come with training for a competition. Although I follow a healthy lifestyle 365 days of the year, competing gives me the opportunity to challenge myself and discover my full potential. Competing in bodybuilding shows isn’t for everyone. As you get deeper into a competition prep, you must live and breathe a more ‘extreme’ approach day in, day out. For me, the last six weeks of prep are both physically and emotionally consuming. But the harder the struggle, the greater the sense of accomplishment.

MY GREATEST CHALLENGE My greatest challenge is managing shift work while trying to live, train and eat like an athlete. While I am a big advocate for showing other shift workers how to take control of their health, it can be challenging to juggle the two during a competition prep. I felt the greatest sense of achievement when I competed for the first time with the WBFF in 2018. In the final months leading up to this

TRAINING SCHEDULE

MONDAY: Glutes and hamstrings.

TUESDAY: Upper body push or pull.

show, I lost both my Nan and a highschool friend unexpectedly, changed careers, moved to the city and suffered more than one injury. The prep was very tough for me both emotionally and physically, and I considered pulling out of the competition many times. I ended up placing second, but making it to the stage is still one of my greatest competing achievements.

WHAT’S NEXT This year, I have stepped into the fitness industry to work with women who want to become their strongest, most resilient self. I will also be competing in October at the WBFF Australian Pro show.

MY DAY ON A PLATE BREAKFAST: Egg omelette with bacon and roasted vegetables.

WEDNESDAY: Glutes and hamstrings.

PRE‑WORKOUT: 50g of rolled oats with coconut milk and vanilla protein powder.

THURSDAY: Rest (outdoor walk).

LUNCH: 125g of salmon with 150g of basmati rice and greens.

FRIDAY: Upper body push or pull. SATURDAY: Glutes and quads.

AFTERNOON SNACK: Tuna and avocado on rice cakes or a piece of fruit.

SUNDAY: Rest (outdoor walk).

DINNER: Fresh fish with sweet potato wedges and salad.

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CAMEE ADAMS PHOTO CREDIT: JAMES PATRICK

Wellness Coach and Women’s Mixed Martial Arts (WMMA) Fighter cameeadams.com // @cameeeadams

Having dipped a toe in soccer, basketball, volleyball and even figure competitions, there’s few sports Camee Adams hasn’t tried. But her first and current love? WMMA, with a record of three wins and one loss in the professional fighting ring. She now spends her days training for her next bout, travelling the world to teach her skills to likeminded women and raising her two daughters as a single and determined mum.

MY DEFINITION OF STRONG Being strong is owning your mistakes and having the courage to go after what you want in life.

MY SPORT: BEST & WORST BITS I enjoy the resiliency WMMA has instilled in me – it has pushed me further than I ever thought I could go. I don’t enjoy the aches and pains of intense training, but it’s worth it when you feel truly prepared for a fight.

MY ADVICE FOR BEGINNERS I would encourage others to get into WMMA or kickboxing fitness for the overall health benefits. It’s very mentally stimulating and emotionally and physically challenging, but you always leave a training session feeling like you’ve gained something above and beyond a great sweat. Be open to getting pushed out of your comfort

TRAINING SCHEDULE FASTED CARDIO: Twice per week. MUAY THAI, BOXING OR SPARRING: Three times per week. JIU JITSU: Twice per week. YOGA: Twice per week. WEIGHT WORKOUTS: One to two sessions per week, if I’m feeling up to it. REST, RECOVERY AND RELAXATION: Whenever I can.

zone! Also, make sure your hair is tied back and secure – you can’t fix your ponytail with gloves on!

MY GREATEST CHALLENGE I’ve suffered a lot of hardships over the course of my life – some due to my own unwise choices, but some just because of life. Teenage pregnancy, an unhealthy marriage, divorce and losing a brother to suicide have all taken their toll, but my greatest challenge has been my journey to finding my true self. My greatest achievement has been battling through all these hurdles to create the life I’ve always wanted to live. I’m also so proud of my daughters and who they are as young women.

WHAT’S NEXT I’m hoping to fight in May, with another potential fight later in the year. I’m also holding more women’s seminars and sending my daughter off to university.

MY DAY ON A PLATE

BREAKFAST: Egg scramble with one whole egg, three egg whites, onions, spinach, capsicum and a sprinkle of cheese on wholegrain toast. SNACK: Protein smoothie with one scoop of whey isolate protein powder, one cup of berries, spinach, unsweetened almond milk and ice. LUNCH: Turkey or chicken tacos and a protein bar. POST-TRAINING: Smoothie with one banana, one scoop of whey isolate protein powder, one tablespoon of peanut butter, water and ice. DINNER: Wholegrain pasta, turkey, sugar-free spaghetti sauce and lots of greens. SNACK: Sugar-free pudding and one chocolate rice cake.

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April/May 2020

LILIAN DIKMANS PHOTO CREDIT: SAMUEL COSTIN

Model, Actor and Muay Thai Fighter liliandikmans.com // @liliandikmans

After training CrossFit exclusively for years left her craving a change, Lillian Dikmans’ little wander down the road to a local fighting gym changed her life. She immediately fell in love with Muay Thai and the sense of empowerment it provided her. An intensive Muay Thai camp in Thailand, a few interclub sparring comps and an amateur fight debut in 2016, and she was hooked. This qualified Lawyer and Personal Trainer had her first professional fight in 2017, and her record now stands at three wins and one draw – proving she’s a force to be reckoned with.

MY DEFINITION OF STRONG Being honest with yourself about what you want, and then going out and doing it. It might not be easy, but if you are passionate about something, then you don’t make excuses – you make it happen!

MY SPORT: BEST & WORST BITS I love the result of training more than anything, namely developing my skills and being able to execute a skill I trained for during a fight. That said, I also hate training at times: it’s never easy, you often get yelled at by your trainer, and it’s physically and mentally painful. But as much as I might hate it at the time, the results make it worthwhile.

MY ADVICE FOR BEGINNERS Training Muay Thai doesn’t just build fitness, it also builds mental strength and resilience, which transfers to other aspects of your life. For those starting out, I recommend finding a Muay Thai gym that focuses on technique. A lot of gyms are more fitnessfocused, but it’s important to learn proper technique from the beginning to avoid developing bad habits.

MY GREATEST CHALLENGE Stepping into the ring to fight for the first time was a mental test. My biggest fear was fighting poorly and letting my trainer down. I got through it by forgetting about winning or losing, staying calm and focusing on what I had trained. Winning fights feels amazing, but I think the discipline of turning up to training consistently and working on your skills is more important.

WHAT’S NEXT I’ll be working on fight choreography for film and television this year.

TRAINING SCHEDULE MUAY THAI TRAINING: Two-hour sessions, five days per week.

YOGA: One-hour session, one to two days per week. MOBILITY WORK AND STRETCHING: Daily.

MY DAY ON A PLATE ON WAKING: Black coffee and water.

AN HOUR BEFORE TRAINING: Fast‑digesting smoothie made with leafy greens such as spinach and cos lettuce, apple, carrot, berries and water. AFTER TRAINING: Protein and vegetables, with rice or potatoes. EVENING: Protein, rice and vegetables.

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JEN SMITH Elite Powerlifter and Online Coach platformstrong.com // @powerliftersdiary

Tired of the body anxiety and stress that came with her former sport of bodybuilding, Jen Smith found powerlifting in 2015 and has never looked back. Since then, she’s competed at numerous international and national competitions, and had broken more than one Australian and world powerlifting record. She is currently ranked number one in Australia and fifth in the world for her 60kg class and, with a 125kg bench press and 210kg deadlift, she’s showing no signs of slowing down.

TRAINING SCHEDULE MONDAY: Bench with chest accessories.

WEDNESDAY: Squats with leg accessories and abs. THURSDAY: Close grip bench with back accessories. SATURDAY: Deadlifts with leg accessories and abs. EVERY DAY: Mobility work before every session.

MY DAY ON A PLATE BREAKFAST: YoPro yoghurt with granola.

LUNCH: Scotch fillet honey soy stir fry. SNACK: Rice pudding and a banana. DINNER: Satay chicken breast, homemade oven-baked chips and broccoli. DESSERT: Small bowl of ice-cream. I’m currently loving Peter’s Choc, Caramel and Vanilla Swirl flavour.

MY DEFINITION OF STRONG A strong woman is confident in who she is and doesn’t let society interfere. She takes risks and pushes boundaries (mentally and physically), and encourages others to do the same.

MY SPORT: THE BEST & WORST I absolutely love lifting heavy. My favourite phase of training is when I peak for a competition, and I have to switch on mentally before each session because the weight on the bar is so heavy. I also love competing – there’s no better feeling than pushing your limits and being stronger physically and mentally than before. I dislike how long my training sessions can take sometimes, with three-hour sessions common. This is particularly tough during ‘off season’, when I’m having to get through these tough sessions with no goal or competition in sight. But then the competition creeps up on you and you feel like you need more time!

MY ADVICE FOR BEGINNERS Powerlifting is such a fulfilling sport. When you put your focus on strength

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rather than aesthetics, training becomes much more fun. When you push past what you thought you were capable of doing, you feel such a sense of accomplishment and it becomes addictive. It’s also a great way to meet long-term friends who share in your journey, too.

MY GREATEST CHALLENGE A lower back injury in 2018 forced me to take time off training. Even when I had recovered, it was a mental challenge to get under a bar without the anxiety of injuring myself again. Now, I’m smarter and stronger than I ever was. My greatest achievement would be becoming number one in Australia and being the first female to bench double her body weight in our country. I also got to compete alongside Stefi Cohen last year at the Arnolds, which was a pretty surreal feeling.

WHAT’S NEXT I’m really looking forward to competing in an international competition towards the end of the year. S

April/May 2020

WELLNESS RX

Gut Feeling Does what you eat and the health of your digestive tract hold the answers to reducing anxiety and depression? And could making changes to both increase your happiness and mood levels?

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WRITTEN BY RONELLEÂ RICHARDS

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April/May 2020

Over recent years, ‘going with your gut instinct’ has been transformed from folklore to science. Researchers now widely accept that your gut and brain have regular chats through the gutbrain axis, with wide-reaching physical and mental effects. But could this mind/gut connection also be partly responsible for what defines you as a person – impacting everything from personality traits to how good you feel – and even predict your chances of developing conditions such as anxiety, depression and obesity? Ben Markham, Naturopath and Health Scientist for Activated Probiotics in Melbourne says absolutely yes, likening the gut-brain axis to a multilane freeway with traffic moving in both directions. “The brain and the gut are two worksites at opposite ends of the road that depend on each other for raw materials,” he says. “One lane would be the immune system, one would be the endocrine system, and the other would be the nervous system. Each lane has traffic that provides different types of essential materials to keep both worksites up and running. “A crash, a flat tyre, or a breakdown at any point interrupts the flow of traffic and can impact what happens at a worksite – and if left unfixed, will eventually impact both.”

“We know that about 70 per cent of individuals with Irritable Bowel Syndrome (IBS) – or other really common gastrointestinal issues – meet criteria for depression or anxiety,” she says. “Broadly speaking, individuals with both IBS and anxiety and depression can be easily distinguished from looking only at their gut microbes.” Simpson is now finalising recruitment for a new ‘bugs and brains’ study, examining this link even further. “Watch this space for research later this year – we are collecting a lot of data including the potential impact of medication, diet and lifestyle on the gut microbiome,” she says. Simpson’s work is being mirrored by other researchers, including one Deakin University study from February this year, which found that children with lower levels of the gut bacteria ‘Prevotella’ had a higher prevalence of anxiety-type behaviours such as shyness, sadness and an internal focus. Study leader Professor Peter Vuillermin said Prevotella was much more common in the guts of people living in non-Westernised environments. “Growing evidence supports the idea that antibiotics, poor diet and other factors in the modern world are

leading to the loss of our traditional gut bacteria, and in turn causing health problems,” he says.

Happy guts Just as gut imbalances can make you sad or anxious, a healthy gut seems to also have the ability to lift your mood. It’s now estimated that 90 per cent of our happiness hormone serotonin is made in our digestive tracts. “The ‘bad bugs’ create inflammation, which causes low mood, while ‘good bugs’ produce neurotransmitters such as serotonin and GABA – the brain’s home-made Valium,” explains Robyn Chuter, Certified Lifestyle Medicine Practitioner and Director at Empower Total Health. “Thanks to a protective ‘filter’ known as the blood-brain barrier, these gutderived neurotransmitters don’t make it into our brains. But they do influence the activity of our central nervous system, promoting feelings of calmness and positive mood.” Markeham agrees. “A healthy gut microbiota is also involved in increasing the production of neurotransmitter precursors, which help to produce specific neurotransmitters in the brain and maintain optimal mental health.

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Mental health connection Now the analogy is done, here’s the evidence. A study in the Journal of Psychiatric Research found that transferring gut microbiota from depressed patients to microbiotadepleted rats resulted in the rats displaying behavioural and physiological symptoms of depression – meaning your gut imbalances could actually be causing mental health concerns. Carra Simpson is a PhD candidate and Health Promotion Consultant at the University of Melbourne, with a keen interest in all things gut microbiome. Her most recent study, published in the Journal of Affected Disorders, demonstrated a real life ‘gut feeling’.

Did you know? There are more than 100 trillion micro‑organisms that exist in our gastrointestinal tract, known collectively as your microbiome. A 2019 study from Harvard Medical School catalogued all of the genes in the human microbiome and found 46 million of them. That’s more genes than stars in the observable universe.

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“An example is tryptophan, which supports the production of serotonin,” he says. Conversely, says Chuter, eating too much saturated fat – especially excessive dairy – causes your body to produce excessive amounts of hydrogen sulphide gas, which irritates your gut wall and causes IBS-type symptoms, and may eventually lead to poor mental health outcomes. However, it’s important to remember that this isn’t a one-way street. Just as your gut can impact your brain and how you feel mentally, having poor mental health can also disrupt gut health and have you feeling physically sick.

Four top tips for a healthy gut Always chat to your GP or a gastroenterologist for persistent gut problems. But for those who want to know how to make the ‘good’ gut bacteria grow and keep the ‘baddies’ at bay, here’s our experts’ advice:

“This is especially true for chronic uncontrolled stress, which has a proinflammatory effect on the body and will contribute to the development of intestinal dysbiosis and leaky gut,” says Markeham.

Good gut recipe So how do we end up with a ‘bad’ gut? Our experts agree there are several leading factors that lead to poor gut health, including the overuse of antibiotics, poor diet and stress. These can cause inflammation in the body and alter your gut bacteria. A poor diet is one filled with processed foods, sugars and low-nutrient foods,

1. Eat a whole food diet Avoid refined, processed foods and try to eat a variety of different plant foods to keep your gut bacteria varied. Omega-3s, complex carbohydrates and fermented foods are key. 2. Avoid antibiotics unless really necessary Chat to your GP and seek alternatives to antibiotics unless truly needed. Your GP can help advise a probiotic boost to help replenish your potentially depleted microbiota after a course of antibiotics.

clarify our experts. Smoking and alcohol can also have a detrimental effect. The good news, says Simpson, is that our microbiome matures early on. “Microbiome maturity is between age three to five, so it will respond within days to positive change,” she says. “It can be resistant to longer-term change, but by maintaining a consistently diverse diet, then it’s likely to have favourable changes. “Because we’re so complicated, we don’t know what the ‘best’ microbiome composition looks like yet. So it’s hard to work out if the probiotics you are taking are the ones you actually need.”

3. Be mindful We know you’re sick of hearing it, but keeping stress down through meditation practice can help soothe inflammation, especially if your bad gut is brought on by chronic stress. 4. ‘Rewild’ yourself Chuter suggests getting outside and interacting with different bacteria through gardening, bushwalking, walking your dog or being in nature, which can help re-expose our bodies to microorganisms you’ve sanitised through overly clean living. Plus, it’s soothing!

Mood-boosting foods A study in the World Journal of Psychiatry explored this idea of depressionfighting foods and found that of the 34 known essential nutrients humans need, 12 can help in the prevention and treatment of depressive disorders: • Folate

So eat more:

• Iron

• Bivalves (oysters and mussels)

• Long-chain omega-3 fatty acids (EPA and DHA)

• Seafood

• Magnesium

• Leafy greens

• Potassium

• Lettuce

• Selenium

• Peppers

• Thiamine

• Cruciferous vegetables. S

SEAFOOD SHUTTERSTOCK.COM

• Organ meats

• Vitamins A, B6, B12 and C • Zinc

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April/May 2020

@thefitfoodieblog

Lex

Four days before her 27th birthday, Sally O’Neil stepped on the scales at her local general practitioners (GP) office, and was bluntly told she was anorexic. To her, the diagnosis made no sense – she was ‘doing everything right’, training regularly and eating healthier than ever before. Little did she know that this was precisely the problem. This is the story of popular wellness author and food photographer ‘The Fit Foodie’, and how being too healthy almost killed her.

Lex X

PHOTO CREDIT: SASHA LEONG @livewithoutlabels

with

@actionalexa

LIVIN’ STRONG

CONTENT WARNING: THIS ARTICLE DISCUSSES EATING DISORDERS AND MENTAL HEALTH ISSUES

At 24, I moved to Australia from the United Kingdom. I was happy and confident, going to the gym a few times per week and eating pretty much whatever I wanted. However, I soon discovered that living among the ‘bronzed and beautiful’ in Bondi posed its own set of challenges – inspiration soon turned to obsession. Gym sessions became ridiculously long and seven days a week, and I became fascinated with ‘healthy’ ingredients. I knew verbatim the number of calories in an egg and how long it would take me to burn it off walking around the city. I restricted food groups, drank copious amounts of water and ate low-calorie products to try and kick my sweet tooth. For the first time, I felt like I had complete control over how my body looked, and everyone seemed to love it. I was just like the #fitspo chicks I admired on Instagram – right? In the space of eight months my weight plummeted. I lost my period,

my hair started to fall out and I developed chronic knee pain from excessive time spent on the crosstrainer – I’d worn away the fat pad behind my knees. But I had abs and that’s all I cared about. It wasn’t long before I slipped into depression. Everything that had previously brought me joy became a chore. Nutrition information and calories controlled my thoughts, and I stopped eating out because nothing was ‘healthy enough’. Fortunately, a second GP confirmed I was living with an eating disorder termed ‘orthorexia’ – an unhealthy pre-occupation with eating only ‘pure’ foods. Add an addiction to exercise into the mix, and I had written a perfect recipe for disaster. It took six months of weekly psychology and a lot of resistance on my side before my weight began to reach healthy levels again. After about a year, I achieved a much better

relationship with food, but it took about three years to really be back on track. These days I’m very mindful of the social media I consume and the content I personally post. I don’t follow accounts that are ‘triggering’ and you won’t find #fitspiration, #cleaneating or #diet hashtags trending in my newsfeed. I’ve redefined what healthy looks like for me, and never step on the scales. My key message to any girl who has ever dreamed of having abs, I can promise you they don’t make you feel better about yourself. 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 The Butterfly Foundation support line: 1800 33 4673 (1800 ED HOPE)

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BEAUTY

Taking Care of Business

Self

You can run (seriously, it helps!), but itâ&#x20AC;&#x2122;s nearly impossible to hide from stress. The good news is that there are a few things you can do to help keep stress under control, all the while enhancing your physical appearance. WRITTEN BY KRISTINA IOANNOU

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April/May 2020

The research is clear: stress does ugly things to us. In a study by the Department of Dermatology at Stanford University School of Medicine, 74 per cent of acne patients reported that stress was exacerbating their condition. In another study by Western Kentucky University, it was found that women who experience high stress levels are 11 times more likely to experience hair loss than women with moderate or low stress levels. The study also cited that work stress can lead to weight gain over five years. The same results have even been found in animals: anxious dogs go grey earlier, and stressed mice age faster. So what’s going on under the surface? “Stressful events cause hormonal changes in the body and the adrenal glands release adrenaline and cortisol,” explains Wellbeing Expert and Meditation Teacher, Samantha Taylor (thenurtureproject.com). According to Taylor, activating the stress-response system repeatedly and staying in a fight-flight response for too long can disrupt almost all your body’s processes. Perhaps most alarmingly, research shows that stress may impede digestion, thereby inhibiting absorption of vitamins that are essential for healthy teeth, skin and hair. As our body’s largest organ, it’s unsurprising that our skin wears the brunt of our emotional strain. “Our skin contains sweat glands, blood vessels, nerve endings and cells that are all controlled by our immune and nervous systems. These can all be triggered by our mental wellbeing especially if we experience stress,” explains Holistic Skin Therapist, Lindy Bekerman (heavenlyrituals.com.au).

“When we are consumed by stress, high levels of cortisol rob us of our sleep and keep us feeling wired, which hinders the skin’s ability to produce hyaluronic acid, which is our body’s natural internal moisturiser.” Along with internal inflammation, poor digestion and a sluggish lymphatic system, Bekerman warns that stress and anxiety can trigger rashes, hives, rosacea, eczema, psoriasis and hypersensitivity. It can also lead to acne due to the cortisol spike that encourages sebaceous glands to produce thicker oils that dead skin clings to, blocking pores. “Remember our skin is a reflection of how we feel on the inside and when we no longer feel safe and in control, our skin responds in kind,” says Bekerman.

You can’t pour from an empty cup There’s no denying that tomorrow’s to-do list can weigh on our minds, keeping us from getting enough quality beauty sleep. But since you can’t avoid your job, bills or life, the best thing to do is learn to manage the stress and reap the glowy benefits. How do we do this? Two words: self-care. To the millions already using the word to hashtag bubble baths, selflove journals and turmeric lattes, it’s important you nix the idea that there’s a perfect or correct way to do it. Me-time can come in many forms. The important thing is to find a routine that makes you feel balanced and well-rested in day-to-day life – and it doesn’t need to look ‘insta-worthy’!

Here are some ideas that will equip you with a more relaxed mindset and bring you back to centre: STRESS-BUSTERS Meditate Meditation can be extremely effective for stress reduction. “It changes the physical structure of the brain, causing the amygdala (part of the limbic system and responsible for the fight or flight response) to get smaller,” says Taylor. What this means is that you are less capable of experiencing stress and fear, and more capable of experiencing compassion and empathy and gaining greater perspective over your life.

Get enough sleep Studies show that 35 per cent of adults get fewer than seven hours of sleep a night, with experts recommending closer to 7.5 to eight hours for most people. A sleep deficit can develop, taking its toll on our health over time. Create healthy sleep habits by establishing a bedtime routine, and avoiding screen time late at night and caffeine after 10am.

Exercise regularly Making exercise a priority can help decrease stress, so do something that you enjoy. Yoga is particularly helpful in managing stress as it allows you to stay more in the present moment, while still working on strength and flexibility.

Get a massage or facial (after social distancing has finished, of course) “Look to incorporate any form of treatment into your self-care routine that uses the healing power of touch, whether it be a skin treatment or body massage,” recommends Bekerman. “Being touched has a profound effect on the skin and body as it strengthens connections and heals and soothes our minds.”

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Looking for inspo? Here’s how some of the big-name fitness and beauty personalities reset and recharge.

Madalin Giorgetta Frodsham Founder of WORK IT WITH MG madalingiorgetta.com // @madalingiorgetta

Georgie Stevenson Founder of NAKED HARVEST SUPPLEMENTS georgiestevenson.net // @georgiestevenson What are your favourite self-care rituals? My daily afternoon beach walks – in which I practise ‘shutting off’ from the stimulation of my work day – a beauty hour in the evening where I indulge in a face mask, bath salts and essential oils, and a Sunday morning coffee with my husband and puppies (no phones allowed!). Top stress-busting fitness activities? I’m a huge advocate for walking and yoga. I find them super therapeutic and cathartic, and they’re great for my mental health. What are some small ways you like to show love to yourself? 1. Making time in my busy schedule every day for a sweaty workout or active rest day. 2. Nourishing my body with a nutritious breakfast, lunch and dinner. 3. ‘Shutting off’ at 7pm each night to spend quality time with my husband and unwind. What is your fave personal development book? I’m obsessed with Super Attractor by Gabrielle Bernstein. It’s a must-read for anyone embarking on a life-changing personal development journey.

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What are your favourite self-care rituals? I tend to listen to my body and ask myself what I need. It could be my weekly deep clean of the house, sweating it out at the gym with a full-body Work It with MG workout, inviting my girlfriends over for pasta and wine, spending time reflecting on my blessings and writing a gratitude list (I do this most nights with my boyfriend in bed, where we name three things we were grateful for that day) or my nighttime skincare routine. How do you like to relax? I love going hiking and walking with my partner. There’s nothing more relaxing for me than being in nature and soaking up the clean air, the birds singing and the smell of the woods. Your top stress-busting fitness activities? It really depends on how I’m feeling. I like to listen to my body to decide what activity I’m going to do when I get in the gym. If I’m feeling irritable and stressed, I love a heavy resistance workout that will make me feel powerful and strong. If my mind is feeling busy and overwhelmed, I love going for a run, as it helps to clear my mind. If I just need to take time to be present, I love hot yoga. What are some small ways you like to show love to yourself? Speaking to myself kindly. I can have a lot of negative selftalk and I like to remind myself that these thoughts are just that – thoughts. I try to be gentle with myself and talk to myself like I would a lover or a friend. Treating ourselves with kindness is the best way we can show love to ourselves. April/May 2020

Tully Humphrey Founder and Designer of TULLY LOU tullylou.com.au // @tullyhumphrey Your favourite self-care rituals? Meditation is a must – moving my body in the morning is so important. It keeps me motivated, makes me happy and I feel as though I’m less reactive and I’m a better person for it. I write in a gratitude diary every night before I go to sleep, where I’ll reflect on the day and write down three things that I was grateful for that day. Your best mindful beauty hack? I jade roll my face and neck at night before I go to bed. I find it so therapeutic. Your top stress-busting fitness activities? Yoga and walking. I love high-intensity workouts, but when I’m stressed or anxious, they just make me feel worse. What advice can you give busy women when it comes to taking care of themselves? Schedule in your recovery time and ensure you’re organised. Every Sunday, I will write down every daily task in my diary – including workouts, massages, facials or time to myself. If I don’t write it down, I can’t commit. S

The art of ritual If you’re a newbie to the whole self-care scene, or you’re looking for additional goods to add to your lifestyle enhancement arsenal, then look no further.

3. 4. 1. Li’Tya Kakadu Plum Vitality Cream Mask and Banksia

Age Defying Serum, $139 (normally $173), litya.com

2. Wild Rosella Desert Salt Body Polish and Reharmonise Body Oil Blend, $69 (normally $102), litya.com

3. Salt by Hendrix Jade Roller, $39.95, saltbyhendrix.com 4. Jo Malone Wood Sage and Sea Salt Candle, $92, jomalone.com.au

5. La Mer The Treatment Lotion Hydrating Mask, $36, cremedelamer.com.au

A SPA EXPERIENCE AT HOME Creating our own time-out rituals is crucial, especially during challenging times. Li’Tya is an Aussie hair, skin and beauty line whose products rejuvenate guests in luxury spas all over the world, so they know a thing or two about relaxation. “We use highly respected Australian Native Botanicals, which are blended by drawing on Aboriginal Advisory Board traditional wisdoms into formulas perfect for our lifestyle today,” says Anne Warren, Ya-idt’midtung Custodian of Traditional Knowledge and co-founder of Li’Tya.

Here’s Warren’s go-to meditative experience you can create in your own bathroom: Ground yourself and take the time out you deserve with Yoodtkarng: spiritual protection. 1. Add two to four drops of Li’Tya Essential Oil into your bath or shower to soothe your senses. 2. Anoint yourself with a lush Li’Tya Active Native Ingredient Body Oil and then massage aromatic Desert Salt all over your body, soothing away dry, rough patches.

3. A pply the enzyme action Kakadu Plum Vitality Mask and slide into your bath or shower. Practise deep breathing. 4. Towel off. Apply two pumps of the Banksia Age Defying Serum and a little more Body Oil for a glowy sheen and fabulous aroma.

All products available on litya.com

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WE TRIED IT PHOTO CREDIT: SOURCE SUPPLIED

Arena Fitness at Goodlife arenafitnessmma.com.au

High-intensity interval training (HIIT) meets combat-inspired workouts that help you get fit and feel boss? It’s a big yes from us.

CALORIE BURN:

While results vary person to person, according to my FitBit, this bad boy used about 700 calories to complete. Yikes!

PROS Q uick and efficient, you get a decent

WHO TRIED IT: Katelyn Swallow, Editor-in-Chief

WHAT IS IT:

Goodlife has recently updated a bunch of its nationwide gyms with a boxing-inspired ‘arena’; their members get to take part in a different style of training and learn new skills, without having to enter an intimidating mixed martial arts or boxing gym. Combining the calorie burning power of high-intensity interval training (HIIT) with bodyweight movements, functional equipment and kickboxing/ boxing, you move from station to station in a circuit style. Short bursts of work followed by even shorter rest periods.

LOCATION:

Box Hill, Melbourne. But head to arenafitnessmma.com.au to find your nearest location. Or, while social distancing is a thing, head to their Goodlife at Home free online portal at goodlifeathome.goodlife.com.au

COST: $$$$

Arena membership includes access to Goodlife Health Clubs: $29.99 per week if you sign up for six months, or $27.99 per week if you sign up for 12. They offer a seven day free trial if you want to try before you buy.

SWEAT RATING: 4

Even before the 10-minute boxing finisher towards the end of the session, I was soaked.

workout in just 45 minutes!

Y ou always know what to do.

Each class has an experienced coach checking form and offering words of encouragement, as well as high-tech screens next to every exercise station, demonstrating that particular movement.

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G iven the class intensity, you won’t be lifting super heavy. Luckily, your membership also includes Goodlife’s fully equipped weights section, so you can easily find the perfect training balance.

G oodbye, boredom. The boxing and

kickboxing movements make you feel strong and powerful, and you move from station to station quickly. The time flew by!

“ The class was intense and definitely pushed me, but I also felt free to work at my own pace. The club atmosphere was amazing and coach Victoria Wall was so motivating.” S

Got something you want us to try? Tag us on Insta @strongfitnessmag_au 76

CONS

Kat elyn

April/May 2020

Our Favourite STRONG MOMENT

Learning to Walk

Imagine being told “you’re a quadriplegic, but that’s the least of your worries – you’ll be lucky to survive”. That’s the reality that faced Motivational Speaker, Wellness Coach and Model Rhiannon Tracey following a freak accident in 2009. Twelve months later, she took a few tentative steps. Five years later, she was opening a clinic to help people just like her. Holidays in Bali are an Australian rite of passage, but for Rhiannon Tracey, one vacation over 10 years ago changed her life forever. After diving into a resort pool incorrectly marked ‘deep’, she broke her neck and back, and instantly became a quadriplegic. With Tracey rushed to hospital and awaiting surgery, Bali was hit by a 7.6 magnitude earthquake. “It was in that moment I truly thought I was going to die – the trauma centre was literally falling down around me,” recalls Tracey. She survived – if only just – but spent a further two weeks in the Balinese hospital before she was able to be transferred to the Victorian Spinal Service in Melbourne. Her health had deteriorated rapidly by the time she arrived and doctors were forced to place her in an induced coma. “The spinal consultant informed my family that I would need further surgeries to correct what the team in Bali had attempted to fix in my neck and back. But for now, I had to make it through the next 24 hours,” says Tracey. “I am a survivor! I had a total of three surgeries and was diagnosed a quadriplegic just months before my 21st birthday. The chances of ever walking again were slim to none.” Tracey was told recovery wasn’t an option. But despite not being able to even feed herself at the time, she was determined that she would one day walk. After months of frustrating rehabilitation, she felt Australia’s care system wasn’t for her.

“So began a gruelling journey of emotional and physical ups and downs and complete lack of options available for those with similar injuries in Australia,” says Tracey. “My mum eventually found a facility in San Diego that claimed to help those with paralysis walk again. Nine months post-injury and a bunch of fundraising later, Mum and I set out to travel across the globe to what would be the start of something incredible.”

Tracey has one simple message for anyone suffering.

“Never lose hope! Our initial reaction after experiencing trauma of any kind is to give up, but our greatest response should be to give it all we’ve got.” Although the US facility no longer exists, Tracey says the holistic care she experienced there formed the foundation for The Next Step Spinal Cord Injury Recovery and Wellness Centre that she opened in March 2014 – the nation’s first not-for-profit facility of its kind. “I knew I had to create a space that not only focused on the physical aspect of recovery, but a place where recovery started from the mind

and every component of the individual’s goal was considered relevant,” she says.

PHOTO CREDIT: NELSON AZEVEDO

WRITTEN BY KATELYN SWALLOW

“Building this organisation from the ground up has been one of the biggest challenges I have ever faced, but I had faith – just like I did when I had my accident – that the journey would have a happy ending. “Six years after opening the doors of our facility, I have a fantastic team of the best spinal cord injury recovery specialists alongside me and we are helping individuals rebuild their lives.” Tracey now spends her days juggling the intricacies of her injury: while she can walk if and when she needs to and feed herself, she still spends the majority of her time in a wheelchair and something as simple as going to the toilet is an effort. She turned to plant-based eating to aid her digestive issues and works hard in the gym to be as strong and resilient as possible. The rest of her day she spends running her business and sharing her story with audiences in the hope of inspiring others. Her advice when it comes to fitness? “Train for health and wellness, not for vanity! I was never into ‘fitness’ prior to my injury. In fact, I don’t love training now, which is exactly why I need to incorporate an element of fun into any training I do,” she says. “If it’s cardio, I’ll dance my butt off (even if I’m sitting on it). If it’s strength and conditioning, I’ll envision a boxing bag as being whatever is frustrating me and I’ll go full force on it. Training for me means scanning my body and working on whatever comes into my mind on that particular day.” S STRONGFITNESSMAG.COM.AU

PRODUCTS

We Love

Our favourite finds from the world of health and fitness.

Say goodbye to delayed onset muscle soreness (DOMS) thanks to this light weight balm. Combining active Australian native botanical oils such as kunzea, rosalina and lemon scented tea tree, with arnica oil and magnesium, it’s a natural way to recover and ease any aches and pains. And it smells pretty good, too! Kunzea Muscle Revive Balm, $38 (50g) or $69 (100g) litya.com

EDITOR TESTED A smoothie for your face, Fitcover’s Superfood HIIT Serum is packed with nourishing oils such as chia seed, avocado and jojoba that leave your skin feeling supple. Use it before makeup or as an extra layer of hydration after you’ve cleansed at night. Tip: it’s also a fantastic natural alternative for removing makeup. Superfood HIIT Serum (30ml), $57 fitcover.com

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There’s nothing worse than the tangle of cords when you’re in the training groove. Editor tested, these entirely wireless and Bluetoothcompatible earbuds offer amazing sound quality while being discreet and comfortable to wear. Plus, they have an impressive waterproof rating, so you don’t need to fear a solid sweat. TWO Athos Earbuds, $199 myefm.com

April/May 2020

Working from home? Keep your posture, health and productivity in check with this compact standing desk that can sit on top of any benchtop, dining table or work station you choose. It features a heavy weighted base for stability and 11 different height settings, while its two tier design means you can separate your monitor from accessories such as your tablet, keyboard and mouse. We love. VariDesk Pro Plus 30, $450 vari.com

CLAIM YOUR

Hand sanitiser is a hot commodity lately, and this is our pick of the bunch. Killing 99.9 per cent of bacteria within 30 seconds, the anti-viral properties of pure lemon myrtle essential oil are extremely potent, while organic aloe vera keeps your skin feeling soft and nourished. Lemon Myrtle Hand Sanitiser (50ml), $12.50 litya.com

FREE PACK

OF TRANSFORM PATCHES (WORTH $69) WITH ANY ORDER. LIMITED STOCK! SO GET IN QUICK. USE COUPON: STRONG

Wanting to shed stubborn unwanted fat without compromising muscle mass? We stumbled across Nature’s Body’s Fat Loss protocol and we think it’s worth a try. Utilising keto principles in conjunction with a natural homeopathic formula, it promises to support all of your body composition goals. The product is available as liquid drops and transdermal skin patches, and they offer a full money back guarantee, so it’s a zero-risk situation. Homeopathic Transform Weight Loss Drops. For stockists and pricing visit naturesbody.com.au S

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LAST WORD

Katie Stevens Founder – Pure Skinn katiestevens.com.au // @misskatiestevens

PHOTO CREDIT: ANNE KÖELER @GETTOGETHERPHOTO

Katie Stevens is a 29-year-old entrepreneur and WBFF Bikini Champion to behold. The founder of Minding Her Business women’s live events and luxurious skincare brand Pure Skinn has gone from strength to strength over her relatively short lifetime, beginning with a childhood flower shop and cumulating in her most recent success – an online start-up business program for aspiring female leaders. She’s got us all wondering: how exactly did she do it?

C A R E E R SN A P SH OT My business acumen developed at a very early age – I was just seven years old when I started picking and selling flowers to my local neighbourhood! My parents taught me a lot about entrepreneurship, and I grew a strong passion for businesses and leadership. At 19 years old, I bought a promotional modelling agency and progressively grew it to Australia’s largest, with over 1500 staff. I exited the company at 24 years old and started to build my own personal brand through social media. Within 12 months, I won Miss Supercars, landed the front cover of a female fitness magazine and was crowned WBFF Bikini Champion at the World Championships in Las Vegas.

W H Y P U R E S K IN N These achievements opened the door to a lot of opportunities, and I spent the next three years constantly on the go and rushing between airports. This meant I rarely had the time to go to a beauty salon for a treatment, and my skin suffered as a result. I craved a product that was mess-free, compact enough to pack in my suitcase and that would deliver epic results. I launched Pure Skinn in 2017, with our first product being our 24k Gold Collagen Eye Masks.

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O N G R OW I N G A B U SI N E S S

M Y FAV P R O D U C T

Pure Skinn has grown organically thanks to our social media channels. Our masks offer quick and convenient results in just 20 minutes, so they are perfect for our fastpaced modern world. Customers instantly see and feel brighter, more youthful and smoother skin – anyone who tries our masks loves them! All our products are made with natural and organic ingredients, and our travel packs are perfect for ladies on the run.

The 24k Gold Collagen Eye Masks and the Hydration Facial Mist are my favourite products and our bestsellers.

TO P T I P FO R A SP I R I N G B U SI N E S SWO M E N If you love and believe in your product, you will never have to sell it – you will excitedly wake up every morning ready to promote your passion. Creating a business around your passion is one of the hardest yet rewarding things to do! It’s something I’ve always wanted to help other people discover.

O N L I V I N G A H E A LT H Y L I F E S T Y L E Although I have competed and won on world stages, fitness to me is predominantly about mental, rather than physical, health. ‘A sense of wellbeing, confidence and high self-esteem’ is a very good definition of good mental health, and each of those characteristics will help you in business and every other aspect of your life. Moving your body and exercising every day is so important – changing your physiology will change your state of mind, have you thinking clearer and improve your energy levels.

What to look for in quality skincare Skincare that is natural, contains superfoods and organic ingredients, isn’t tested on animals and that is made in Australia. And definitely look for moisturisers that contain an SPF.

N U T R I T I O N P H I LO S O P H Y I have been ‘intuitively’ eating ever since my last bikini show in 2016. I learnt a lot about nutrition and what works for my body when I was competing, so I know what foods make me feel good and keep my energy levels high. I generally limit sugar and alcohol to the weekends, and I try to have three to four high-fat/low-carb days per week. I also fast for 16 hours, two to three days per week.

TRAIN LIKE ME I like to mix up my training and keep my body guessing. I usually train with weights three to four times per week, as well as two Pilates sessions. I also walk Millie (my Beagle) for 30 minutes every day.

M Y TO P SE L F- C A R E T I P Have a good nightly routine and learn to switch off. Disconnecting from social media, dimming the lights and using oils in my vaporiser help put me in a calm and relaxed state, and I always get a better night’s rest.

MY HERO My mum, sister and my partner are my biggest supporters and I look to them for advice almost every day. I’m also inspired by the women in my Minding Her Business community – the support and encouragement that the women provide each other is so empowering and motivating to see.

NEXT STEPS As soon as I saw people suffering in isolation due to COVID-19, I knew I had to overcome my own situation to help others. I am so proud to launch my new online course ‘Building Your Brand with Katie Stevens’, which is a blueprint in starting a successful business and, more importantly, living a mentally strong and healthy life. S

April/May 2020

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@pure_skinn

KICKSTART YOUR TRAINING WITH OUR

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*T&Câ&#x20AC;&#x2122;s apply. Offer ends 31st May 2020. See goodlife.com.au for full terms.

STRONG Fitness Magazine Australia April-May Issue 2020

Articles inside

Our Favourite STRONG Moment

Products We Love

We Tried It

Taking Care of Business Self

Livin’ Strong With Lex

Ready, Set, Reset

Nutrition Round Table

Gut Feeling

Should You Do A Juice Cleanse?

Eat More Plants

Cover Model Workout

Lipstick & Leggings

Cover Model Interview

You Asked

STRONG Advisory Board

STRONG Camp: Cardio-o or cardi-no?

The Circuit

Editor’s Note