STRONG Fitness Magazine Australia February/March issue by STRONG FITNESS MAGAZINE AUSTRALIA

STR ONG No pain

STILL GAIN Why DOMS doesnâ&#x20AC;&#x2122;t results

FITNESS MAGAZINE AUSTRALIA

5FIT

FOODS

for healthy hormones

GET FIGHTING FIT

How almost dying brought Alexa Towersey back to life

Should you

SEED CYCLE? YOU BOOZE, YOU LOSE?

Tips to drink your vino and be lean, too

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TRAINING 22

STRONG Camp: Bounce Back Better Does taking a break from training really undo all of your hard-earned gains? Our experts unpack the science of muscle memory and show you how to make use of yours.

Feel Functional, Create Curves Cover model and STRONG Australia Head Trainer Alexa Towersey delivers a full-body workout designed for both aesthetics and performance.

Ready, Set, Banded Try Kathleen Apodaca’s banded circuit you can do almost anywhere, perfect for your on-thego, short-on-time sweat sessions.

PHOTO CREDIT: JESSICA APAP

No Pain, No Gain? Being unable to climb the stairs the day after leg day is often considered a sign of a workout well done, but does delayed onset muscle soreness really correlate with better results?

ALEXA TOWERSEY’S CREATE CURVES WORKOUT.

PHOTO CREDIT: NOURISH IN 5

Contents

February/March 2020

HEALTHY AND TASTY BREAKFASTS.

NUTRITION 42

The Booze Question Can you have your pinot noir and be lean, too? Here’s how alcohol impacts your training, muscle gain and fat loss, and how you can mitigate the damage of a night out on the town.

Myth Buster: Seed Cycling Could dumping a tablespoon of seeds in your morning smoothie at just the right time help relieve PMS symptoms?

Composition Chem 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.

WELLNESS RX 64

Pills, Rings & IUD Things The latest research into hormonal contraception and its impact on mental health and mood may just surprise you.

Livin’ Strong With Lex In her regular mental health column, Alexa Towersey interviews blogger Lauren Patterson on her battle with post-natal depression.

Fat And Your Hormones Why this macronutrient is vital to good health and how to fatten up your plate the right way. Rise And Shine Simple and healthy Insta-worthy breakfasts courtesy of Amy Lee and her first cookbook Nourish in 5.

CONTRACEPTION AND YOUR MENTAL HEALTH.

STRONGFITNESSMAG.COM.AU

60 STRONG WOMEN TO WATCH.

BEAUTY

IN EVERY ISSUE

Gear Guide The high-fashion and ecofriendly water bottles you need to keep hydrated this summer.

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

Audacious Action Alexa Cover model Alexa Towersey opens up on boxing, her near-death experience, giving up the booze and how her challenges uncovered her life’s purpose.

Strong Women to Watch The trainers, nutritionists and personalities who have overcome health challenges – from body hatred to addiction – and come out the other side better for it.

20 70

Hack Your Beauty Hormones How to ensure those little chemical messengers stay in check as you age, keeping your hair and skin lush, and glow game strong.

THE BEST WATER BOTTLES FOR SUMMER!

Our Favourite STRONG Moment ICN Bikini Pro and Online Personal Trainer Bec Harvey on her 10-year battle with endometriosis.

You Asked Sports Scientist Brad Morris shows you how to smash your squat personal bests.

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 Cosmetic tattooing is the beauty industry’s new black but are fresh brows really worth the spend?

Products We Love Our top buys for the issue.

OUR COVER MODEL

Last Word Professional Surfer Isabella Nichols shares the diet and training that enabled her to be ranked number one in the world in the Women’s QS Series.

PHOTO CREDIT: BILLABONG

MOTIVATION

Lipstick & Leggings Get your mane in its best condition yet with these potent lotions and specially made brushes, accessories and appliances.

Cover Athlete: Alexa Towersey Photographer: Jessica Apap Hair & Makeup: Nicole Kene Stylist: Tully Humphrey STRONGFITNESSMAG.COM.AU

COVER MODEL INTERVIEW

Audacious Action

Alexa

Few trainers have the skills, experience and education of STRONG Australia Head Trainer and Livin (@livinorg) mental health speaker and ambassador Alexa Towersey. Even fewer have her resilience – from dealing with her father’s alcohol abuse as a child and then quitting the booze herself in her teenage years, to suffering a horrific injury that left her unable to walk let alone train, our cover model knows a thing or two about overcoming challenges. Get ready to be inspired.

WORKOUT: ALEXA TOWERSEY alexatowersey.com // @actionalexa HAIR & MAKEUP: NICOLE KENE nicolekene.com // @nicolekene_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer STYLIST: TULLY HUMPHREY tullylou.com.au // @tullylou_

ON BOXING

I developed a real affinity for boxing during my university days, when it became an incredible outlet for me. It can teach strength and power, but also patience and focus. There’s nothing like hearing the ‘crack’ as you hit the pad to make you feel empowered. Boxing is the perfect analogy for life and mental health – it doesn’t matter how hard or how often you take a hit, it’s about the number of times you get back up to fight another day. CAREER HIGHLIGHTS

Attaining my Gym Jones full accreditation, gracing the cover of STRONG Australia and moderating a mental health panel at the 2019 Fitness Show in Melbourne on behalf of the magazine, and touring the United States as the opening speaker for internationally renowned suicide prevention warrior Kevin Hines. 4

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ON A LIFE-CHANGING MOMENT

MY ADVICE

A THOUGHT ON SOCIAL MEDIA

In 2017, I was diagnosed with degenerative osteoarthritis – in the space of eight to 10 months I went from being an athlete to someone who couldn’t walk. For someone who had identified her whole life with being physically strong, I felt like my identity had been challenged. Add to that the social isolation, chronic pain, sleepless nights and fears of becoming addicted to pain medication – safe to say, I was a mess. I was told by five orthopaedic surgeons that I had no alternative but to get a full hip replacement or I wouldn’t walk again.

It’s much easier to prevent injuries than to deal with them after the fact. Learn to listen to your body (if it doesn’t feel good, don’t do it), prepare your body adequately for your training (a dynamic warm-up can be a game changer), and program in recovery sessions. One of the hardest aspects of being injured can often be mindset – it’s easy to have a pity party about the things you can’t do. Instead, use it as an opportunity to try something new with your training – I took up calisthenics with the aim of performing a one arm pull-up and a strict muscle up – and to focus on your nutrition.

If you’ve created a presence in the online space, essentially you’re giving a whole array of people access to you 24/7, and there will always be people who don’t agree with you or like you. Some will choose to voice it. At the end of the day you choose who you interact with – you can shift your profile to private and delete and/or block negative comments. I just don’t engage.

A NEAR DEATH EXPERIENCE

On 12 August 2017, I was admitted to hospital at 8am. At 12pm I woke up in the intensive care unit (ICU) unable to breathe by myself. Turns out, I had had an anaphylactic reaction to my antibiotics in surgery, had flatlined and then had to be resuscitated four times. While there was no white light or conversation with God, there was an absolute moment of clarity around the type of person I wanted to be and the type of value I wanted to add to the people and places around me. The last thing I had done was a #LIVINWELL presentation at a school in Townsville, where one of the students told me that sharing my story that day saved her life. That conversation was the first thing I remembered when I woke up in ICU – I knew that I’d finally found my ‘purpose’.

GIVING UP THE BOOZE

My dad, grandad and uncle were all alcoholics, so alcoholism ran in my family. When I was younger, I never drank because I enjoyed the taste of it, I drank because I enjoyed the feeling of being drunk. Following my dad’s death from liver cirrhosis, I made the decision to quit – it’s been 11 years and I haven’t touched a drop. It’s the best yet hardest decision I ever made. Decisions you make about your own life can be extremely confronting for those around you, particularly when they feel as though you’re indirectly challenging their own choices. For lack of a better term, giving up the booze was social suicide for me. I used half Ironman training to help – essentially replacing one addiction for another – until I no longer needed either.

MY TIPS FOR IMPROVED MENTAL HEALTH:

Find the things in life that bring you joy and give you purpose – be it walking your dog, listening to a podcast, going for a surf, having a coffee with mates, eating Caramello Koalas – and do them as often as you can.

Find your tribe. The people you spend your time with influence everything from your opinions and emotions to your shopping decisions, so choose them wisely. Ask yourself if the people around you make you feel good about yourself – and if they don’t, then disengage.

TRAINING PHILOSOPHY

Train for your objective – whether that be to put on muscle, get stronger, lose fat or run a marathon. If you don’t know what you want to achieve, it’s hard to put a plan together and it’s hard to measure results. I used to train really hard because I liked to push myself and feel like a badass, but now I train to feel good both in the gym and in the real world. Depending on my travel schedule, I will weight train or attend a Pilates class five to six days per week, and I walk at least 10 to 12,000 steps most days. BIGGEST TRAINING MISTAKE I SEE

Women making everything about the perceived ‘perfect’ outcome and not enjoying the process or celebrating the small wins along the way. ON WHAT’S NEXT

In August 2020, I’ll be competing in the Mongol Derby – a 1,000km race across the Mongolian desert on semi-wild horses. The aim is to raise $100,000 for mental health charity Livin and not get eaten by wild dogs in the process. Wish me luck! S *You can donate to Towersey’s plight via the Go Fund Me website (gofundme.com.au).

Sharing is caring, so talk it out – remember the last time you were able to help somebody else just by listening to them? Did you feel like a good human? Next time you’re going through something and you don’t want to ‘burden’ those around you, remember what it felt like to help someone else – that’s the gift you’re giving them by trusting them with your story.

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Editor’s Note STRONG FITNESS MAGAZINE AUSTRALIA VOLUME 1, ISSUE 3 CONTENT WARNING: THIS EDITOR’S NOTE DISCUSSES THE RECENT BUSHFIRES AND MAY BE TRIGGERING FOR SOME READERS.

Houses, possessions and memories are being reduced to piles of black ash. Soot-tinged koalas are just beginning to crawl their way down a painful road of rehabilitation. Crops, farms and livestock – a lifetime of work – are being engulfed in flames. Lives and livelihoods are being lost. It’s brought with it a lot of tears and feelings of helplessness, but also, perhaps, perspective. And, hopefully, change. I for one have never been so proud to be an Australian. I have watched as so many people, organisations, influencers and celebrities have banded together to help where and how they can – be it through monetary donations, offering of their time, skills or knowledge to those in need, using their spending power to help stimulate the economy of impacted areas or their simple heartfelt empathy. I wept as I watched and read stories that I will remember for the rest of my life. Cyclists letting thirsty koalas drink from their own water bottles and grandmothers knitting pouches for motherless baby joeys; a firie trying to lighten the mood of his weary camp with a dance rendition to the song Two Step; inner-city Sydney-siders’ wolf whistles piercing the night sky when it finally rained, cheering it on.

Ways you can help

Here are just some of the Instagram accounts you can visit for more information on how to donate and help those in need:

We have a long road ahead of us as a nation – once the winter rain comes and the fires are finally out, that’s when the hard work to rebuild really begins. When that time comes, we must remember those impacted communities just as fiercely, and give our time, money and support just as generously. From the entire team here at STRONG Australia, we would like to thank our hard-working fire and emergency services – both career and volunteer – for all the risks they have taken and the hardwork they have put in to help their fellow countrymen and women. They are heroes, in the true sense of the word. And we send our thoughts and prayers to all of our readers and their families who may be feeling pain and loss right now. I hope flicking through our magazine offers you just a little respite from your current realities. And I hope you know you are not alone – there’s a whole country behind you, including us. Stay strong,

Ka telyn Katelyn Swallow EDITOR-IN-CHIEF

@deadlift.to.deadline @redcrossau @salvosau @wireswildliferescue @spendwiththem @nswrfs

You can also visit these websites: vic.gov.au/bushfireappeal cfsfoundation.org.au cfa.vic.gov.au

If you’re experiencing a hard time, need someone to talk to or are in crisis, there is always help available through these national 24/7 support lines: Lifeline: 13 11 14 Suicide Call Back Service: 1300 659 467

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PHOTO CREDIT: JESSICA APAP

As this issue is going to print, a large portion of Australia is on fire. And I, like many people, feel as though it’s almost a crime to talk about anything else – especially when so many of our own readers’ mental and physical health are suffering.

You Asked: “ I’m strong and a fairly experienced lifter, but moving significant weight when I squat is still a challenge. How can I improve my technique to start hitting big numbers?”

Brad Morris Sports Scientist, Strength and Conditioning Coach and PhD candidate

Stability starts with your feet: Maintaining the weight of the squat across your entire foot will help make you more stable. If at any time you feel as though the weight is forward and in your toes, it’s a sign you’re not stable and could be overloading your lower spine. Focus on pushing through your midfoot and heel to enhance your strength.

(knee vargus) – by staying aligned you can safely control more weight and get stronger, faster.

Keep your knees tracking in the same direction as your toes: This is important for stability and maintaining healthy knees. Ensure your knees do not sway inwards (knee valgus) or outwards

Think about how you finish: Once you’re at the bottom of the squat and ready to move the weight upwards, think about simultaneously pushing the floor away and the bar up.

Sit into it: Try bending at your hips and knees simultaneously at the beginning of your squat; as you bend at the hips, send your hips backwards – as if you’re going to sit onto a chair, but keeping your torso mostly upright.

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

leanneward.com.au // @the_fitness_dietitian

Denae Brown PERFORMANCE COACH

Superwoman, mum and business owner, 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), 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

STRONGFITNESSMAG.COM.AU

February/March 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, Lara Ceroni, Amy Lee, Kasia Wind.

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, lightheadedness or dizziness, chest pain or pressure, nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise. ISSN 2652-3876

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CIRCUIT NEWS

The

TIPS

FACTS

Those brave enough to back up the sweaty February/March days with a hot yoga class or two, take note: in one of the first studies measuring hot yoga’s impact on blood pressure, the American Heart Association found that just three months’ worth of classes lowered blood pressure and decreased stress in participants with elevated blood pressure or hypertension. High blood pressure is the number one risk factor for stroke and a major contributor to heart disease, but take precautions when you’re exercising in a room that’s heated to around 40 degrees Celsius. Arrive hydrated, drink water throughout the class, dress appropriately, and know the signs of heat illness.

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PHOTO FIZKES/ISTOCK.COM

Heat things up

February/March 2020

The

CIRCUIT

Fitness

Train your focus When you’re lifting heavy in the gym, do you employ a mind-muscle connection, visualising the muscle contracting and lengthening elegantly in each set? Or are you just thinking about getting that barbell where you want it? Frontiers in Sports and Active Living found that both methods are beneficial, but one comes out on top when your goal is to move big weights.

Mind-muscle connection

Externally focused efforts

▸ Better for beginners who need to focus on form

▸ Less effort exerted

▸ Increased muscle hypotrophy

▸ Complements dissociative practices such as listening to music

4,000 Strange, but true The blood pressurelowering effect of exercise was significantly reduced for participants who had just swished with antibacterial mouthwash. Turns out, oral bacteria is an important gateway for cardiovascular health. Who knew?

Just this many steps per day is enough to boost the memory and learning centres of your brain.

Join the resistance! A new position statement issued by a global expert panel declares resistance training is vital to older adults’ health and longevity, and positively affects physical wellbeing, independence and disease management. They even mentioned the potential benefits outweigh the possible risk factors. No excuses!

LEAD PHOTO PAUL BUCETA MOUTH WASH IN GLASS KAMIRA/SHUTTERSTOCK.COM WOMAN IN PARK JACOB LUND/SHUTTERSTOCK.COM

▸ This advantage seems to disappear altogether at 80 per cent of your max effort

▸ Fires up ‘automatic operators’ in your body

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The

Fuel

CIRCUIT

Fuel

Home cook your health New research in Environmental Health Perspectives confirms cooking at home is not only the best way to eat for your health and your body composition, but also reduces the amount of chemicals you consume. Per- and poly-fluoroalkyl substances (PFAS) are chemicals found in packaged foods, and have been linked to everything from reproductive and developmental issues to high cholesterol. Those who frequented restaurants and fastfood chains had significantly higher levels of PFAS in their blood compared to those who regularly cooked at home. Another place PFAS are found? Microwave popcorn! So, if you can, find another way to get through movie night.

HIGH LEVELS OF…

THE WINNER IS…

PROTEIN

PEANUTS

OMEGA-3

WALNUTS

MONOUNSATURATED FAT

MACADAMIAS

CALCIUM

ALMONDS

SELENIUM

BRAZILS

Warning signs

New research from Deakin University’s Institute for Health Transformation showed that even those who experience infrequent binge eating episodes or enforce restrictive diets – typically considered below the eating disorder ‘threshold’ – still reported significantly lower quality of life than the rest of the population. The study looked at data from more than 5,000 South Australians, and found 18 per cent of the sample showed symptoms associated with an eating disorder – a reminder to not ignore the early warning signs, in others or in yourself.

Antioxidant spotlight: Glutathione What it is: An antioxidant produced in the liver that helps neutralise free radicals and lower oxidative stress in the body’s cells. Why you need it: Production levels naturally decrease with age, and can lead to glaucoma and macular degeneration. How to get it: Eat sulfur-rich foods such as meat, eggs, onions and cabbage, consume dairy and whey products, and get plenty of exercise to keep your production level healthy.

Eating disorders have been shown to have similar quality of life impacts to other common mental health disorders such as anxiety, depression and schizophrenia.

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February/March 2020

RED CABBAGE PHOTO AFRICA STUDIO/SHUTTERSTOCK.COM

We don’t discriminate when it comes to nuts, but these ones come out on top in each category:

LEAD PHOTO PAUL BUCETA

In a nutshell

NEVER MISS AN ISSUE! Get

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delivered straight to your door or your inbox. Head over to strongfitnessmag.com.au/subscribe now to purchase a digital or print subscription for more than 25% OFF the RRP. Heaps of extra goodies included! Subscriber only discounts, specials, giveaways, videos of behind the scenes, meet and greets, and so much more!

The

CIRCUIT

Mind & Body

Aim higher An Ohio State University study recommends you tell the world about your goals – or at least someone you admire. Its research showed that participants who set a goal and then verbalised it to a person in a higher-ranking position than themselves, such as a coach or mentor, were much more likely to commit to their goal and work harder at achieving it. When they told someone whose opinion didn’t matter to them quite as much, their results were on par with a group who kept their goals to themselves.

Got a goal? Here’s exactly who you should tell it to.

Social anxiety Research from Lancaster University found that social media is stressing us out, and using that stress to keep us addicted. In just one social platform (it used Facebook), you could be posting, creeping friends, chatting in direct messages and scrolling your feed, and just as one of those activities becomes too much to handle, you can easily switch to a different one, blurring the line between stress and compulsion. Our advice? When you find yourself mindlessly scrolling, that’s your cue to put the phone away and find a different coping mechanism.

Mind your gut Irritable bowel syndrome (IBS) definitely isn’t all in your head, but your mind might have something to do with finding relief, according to a recent study. Sufferers underwent cognitive behavioural therapy (CBT) over the phone or over the internet, with the conversation specifically tailored for IBS, and the results showed that symptoms improved considerably.

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16 mins

Losing just this much sleep in your regularly clocked hours can cause you to have poorer judgement and less focus the next day at work.

February/March 2020

CIRCUIT

Supplements

Shake shock

Supplements for a happy heart A metanalysis of almost one million people confirmed which supplements are proven to be beneficial for heart health (and which aren’t).

Good for your ticker: ♦ Folate ♦ Omega-3 ♦ Low-salt diet (okay, not a supplement, but researchers were adamant about this one)

The evidence is weak: ♦ Vitamins A, B, C, D, E ♦ Beta-carotene ♦ Calcium ♦ Iron ♦ Antioxidants ♦ Multivitamins

Whey is great for gains, but does it speed recovery better than other powders?

This may come as a surprise for loyal whey fans, but your postworkout protein shake may have no more effect on muscle soreness or performance than a carbohydrate drink. In a recent small-scale study published in the Journal of Human Kinetics, researchers tested the results of consuming shakes containing either a whey or milk protein combined with carbs or a carbohydrateonly beverage immediately following resistance training, and found zero difference in recovery time or performance in the gym up to 48 hours later. But before you toss your pro powders, researchers note that protein is still important for improving strength and muscle mass, and the results could point more to the fact that all three options produced the same speed of recovery.

75mg

The recommended dietary allowance of vitamin C for females each day.

Vitamin C overload Cold and flu season isn’t too far away and that may have you reaching for extra vitamin C. But if you experience diarrhoea, nausea, stomach cramping, bloating or general abdominal discomfort, it could be a sign you’ve overdone it.

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LEAD PHOTO PREDRAGIMAGES/ISTOCK.COM FOLIC ACID PHOTO PAUL BUCETA ORANGE PHOTO GREY_AND/SHUTTERSTOCK.COM

The

CIRCUIT

Health

Smart habits Need another reason to make healthy choices? Doing so may reduce your risk of dementia later in life. In a large-scale study published in JAMA, dementia-free participants over 60 years old were examined for genetic variants that are associated with dementia, along with a â&#x20AC;&#x2DC;healthy lifestyle scoreâ&#x20AC;&#x2122;, which included factors such as smoking, physical activity, diet and alcohol consumption. While those who were predisposed to dementia were very likely to eventually develop the disease, lifestyle also played a significant role, with triple the risk for participants leading unhealthy lifestyles.

6-9 hours This appears to be the sweet spot for sleep when it comes to reducing your risk of heart attack. Anything less or more than that, and your risk is increased by 20 and 34 per cent, respectively.

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Red winner

Red wine drinkers were found to have increased gut microbiota diversity and lower levels of obesity and LDL cholesterol. Sorry, sav blanc drinkers. But before you pour the entire bottle into your glass, researchers recommend one glass every two weeks! So go steady.

February/March 2020

STRONGCAMP 2020

UNCOVER YOUR STRONG K I L L E R WO R KO U TS • S E M I N A R S • R E V I V E D M OT I VAT I O N

It’s the bootcamp you’ve been waiting for. Join our squad.

COMING SOON

Stay tuned for 2020 dates and locations. Visit strongfitnessmag.com.au/strongcamp for more information.

GEAR GUIDE Robert Gordon Journey Ceramic Bottle This petite stoneware beauty with a bamboo lid is endlessly reusable, while the glossy pink speckled glaze calls to your girly side. $29.95, biome.com.au

Ted Baker Bottle With a focus on meticulously made pieces that channel personality and charm, Ted Baker has become one of the UK’s fastestgrowing lifestyle brands – and that’s now being translated into accessories like this super special rose gold bottle. Lush. $49.95, theiconic.com.au

SIP IN

Style There’s no denying we’re a hot country, especially this time of year. Hydrate the right way with these high-fashion, environmentally friendly bottles and reach those daily water quotas. WRITTEN BY ALICIA BEVERIDGE

Chuchka Water Bottle We are loving the marble everything trend, so this light weight, eco-friendly glass water bottle featuring a stunning silicone outer sleeve gets a big tick from us. $39ea, chuchka.com.au.

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Cotton On Personalised Water Bottle Gift your bestie (or yourself) a personalised water bottle that won’t get lost among the others at the gym. Simply jump online, choose between white, black or dusty pink colour schemes, and enter your girl’s nickname, and they’ll send it to you direct. BFF of the Year Award is all yours. $34.99, cottonon.com.au

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BOUNCE BACK BETTER

Did you take a break from training over Christmas and the New Year, and then struggle to get back into your routine in January? If so, you’re not alone, and it doesn’t mean that 12 months of hard work goes straight out of the gym window. Thanks to the magic of muscle memory, you can get back to where you started – and quickly.

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February/March 2020

THE EXPERTS RAWDAH What is muscle memory?

It refers to the idea that it’s much easier to regain lost muscle mass than it is to gain new muscle from scratch. How does it work?

We used to think that neurological factors were solely responsible for muscle memory, making it easier to relearn a task previously undertaken. Like ‘riding a bike’, it’s easier to do even after months with feet off the pedals than it is when riding a bike for the very first time. A 2010 University of Oslo study expanded this understanding. Researchers used imaging techniques to determine what happened to myonuclei during periods of detraining. Myonuclei are the numerous nuclei (control centres of the cell) that populate muscle cells. This differs from other cells in the body that only have a single nuclei or powerhouse. Myonuclei oversee a specific area and amount of muscle, and they can only oversee a finite amount, limiting muscle from growing infinitely – shame, I know! The only way to continue growing more muscle tissue is to lay down more myonuclei and this takes time. This same study from the University of Oslo also found that resistance training causes satellite cells (repair cells) to fuse with muscle cells, and these repair cells have nuclei that get donated to the muscle cell during the fusion. These extra nuclei expand the size that the muscle is capable of. When you stop training, you experience muscle atrophy or shrinking of the muscle. But this study also found that myonuclei

in muscle tissue are protected from apoptosis, which is a form of programmed cell death that occurs on other tissues of the body. This means that the new nuclei collected by the muscle from previous training stick around when atrophy occurs. These ‘extra’ myonuclei contribute to the accelerated rate of muscle regain after a period of detraining – if you’re trained, you don’t need to create new myonuclei, unlike a total beginner. You can essentially bypass that step. However, it’s important to note that this study was undertaken on mice. A more recent 2019 study on humans showed that the changes that occurred at the level of DNA during a training period of seven weeks persisted during a rest period of seven weeks that followed. These changes to gene activity and expression produce new muscle proteins and, in this way, it’s fair to say that ‘muscle memory’ is written into the DNA of your muscle cells. How long does muscle memory last?

The duration of muscle memory has not yet been fully explored, so it can’t be claimed with anything other than anecdote that it is longer than the studied seven weeks. Speaking from personal experience, however, I’ve seen accelerated muscle hypertrophy in clients who have been detrained for months at a time. What might this mean for you?

Muscle memory means that if your muscles have deflated a little due to time off from the gym, you should experience an accelerated rate of growth once you get back in there. My advice? Don’t wait until Monday and remember to set yourself up for success by creating a plan that is realistic and sustainable. Consistency is key!

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.

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.

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.

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.

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TOUMBAS When we learn a new motor pattern or skill, it’s not the muscle that changes but the brain that develops new pathways to send information to the muscle and create the movements. There are two key areas of the brain that are responsible for ‘muscle memory’: the cerebellum is the area of the brain that controls motor skills, including posture, muscle coordination and voluntary contractions. Its job is to recognise patterns of voluntary movement and make it smooth and balanced, and it will tell a person if a movement doesn’t feel correct. The basal ganglia is a group of nuclei responsible for initiating and executing movement, including the order in which movements should be performed based on prior learning. It also ensures that the pathway it’s using in the brain is the most efficient one to take. How do we build muscle memory?

Practising a movement repetitively over time can start to build new neural pathways. Purkinje cells in the brain are responsible for receiving information from climbing fibres (neurons) that send feedback to and from the muscles. This feedback system allows the Purkinje cells to coordinate movements and identify when a movement feels comfortable or uncomfortable. The more we review, refine and practise technique, the more efficient the neural pathways become, allowing us to produce the movement smoother, faster and more comfortably, as if on autopilot. This is also why familiar movements can become jilted when new concepts are added – the brain must create a new pathway to cater for the additional instruction. How long does it take to build ‘muscle memory’?

It takes roughly two to four weeks for a neural adaptation to occur. The time it takes to build muscle memory will depend on how you structure your training – including frequency and quality of concentration. Essentially, the more frequent and focused the practice, the faster the skill is acquired and neural pathways developed. The effect of music on muscle memory

While practice is essential, there are a few hacks that can fast-track the creation of these pathways, including music. Music activates many areas of the brain required to perform athletic endeavours, including those responsible for procedural learning, such as the cerebellum. Music can heighten focus, which allows greater concentration when executing movement patterns, and can also stimulate the secretion of dopamine and natural opioids, our natural painkillers. These block perceptions of fatigue and pain, which allows the body to perform and learn movement patterns with less obstacle.

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February/March 2020

JONES There’s no single, homogeneous answer to how quickly your body detrains, or loses its traininginduced adaptations such as muscular strength, endurance and speed, during a break from training. There’s lots of variables to consider. For example, you would have been more prone to muscle loss if you didn’t consume adequate protein or if you were in a severe calorie deficit over the break, and the less quality shut-eye you got, the more likely you are to have regressed.

“IF YOU DO LOSE SOME MUSCLE OVER YOUR BREAK, YOU’LL REGAIN THAT LOST PROGRESS MUCH FASTER THAN IT TOOK FOR YOU TO ACHIEVE IT. ”

But here’s the good news

If you’ve been training multiple times per week for more than a year, your muscle memory is solid. A 2019 study showed that skeletal muscles may stick around even when other muscles shrink, and this is like having a head start once you get back to training – your body can facilitate faster growth of your muscles (hypertrophy) to ensure you bounce back fast. How long of a break is too long?

A 2017 study showed those who performed resistance training sustained muscle strength even after a two-week break from their workouts. Another study found that participants achieved the same results by taking two, three-week breaks over the course of a 24-week program, compared to training continuously.

In other words, when you do take short breaks from your workouts – be it due to a holiday, business trip or just life getting busy – it’s likely it won’t do much damage. While you may feel a bit weaker during your first workouts back, that’s probably not due to muscle loss. Instead, it’s because your nervous system has become a little less efficient – something you’ll regain quickly. Even if you do lose some muscle over your break, you’ll regain that lost progress much faster than it took for you to achieve it in the first place. When you develop muscle, it causes adaptations within that tissue (termed myonuclei addition) that will remain for the rest of your life. These same adaptations are also the reason why you may take years to reach a particular fitness level; you can’t progress until the myonuclei are created. But once you have obtained that level, you should regain it quickly after a detraining period. Essentially, this is ‘muscle memory’. Here’s what I recommend you do

Don’t feel bad if you took some time off from training. It’s fine to have a little break once in a while, and it won’t hurt your results when done occasionally. Just try to get back on track as soon as possible.

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“ MUSCLE MEMORY IS ALSO IMPORTANT FOR MAINTAINING YOUR FITNESS, AS YOUR TECHNIQUE REMAINS STEADY AFTER A BREAK.” FITZGERALD ‘Muscle memory’ is a slightly deceptive term because your muscles don’t actually remember how to perform a movement – it’s your brain that recalls how to recruit the right muscles to move in the right way. Try to think back to the first time you performed a bodyweight squat in the gym. Your legs were shaking as you lowered yourself halfway down and you extended your back, instead of driving from the hips on the way up; now you can do full-depth barbell back squats with added weight and there’s no shaking at all. As you did more repetitions of the squat over time, your brain became more effective at recruiting muscles in the correct sequence to execute the movement. Your movement became more coordinated, you could generate more force and the increased efficiency of the movement allowed you to do more repetitions.

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Advantages for fitness, strength and body composition

Muscle memory has fantastic benefits for your strength, fitness and body composition, as it allows you to consolidate your progress between sessions. It also means that if you take a bit of a break from training, you don’t go back to square one. Once you choose to get back into the gym, you will quickly be lifting similar weight and training just as hard as the past 12 months. Muscle memory is also important for maintaining your fitness, as your technique remains steady after a break. For example, if you haven’t run for a few months (or years), you might find that you struggle to maintain rhythm. A few weeks later, your body is suddenly recruiting the right muscles in the correct sequence to give you an efficient running stride with a nice rhythm. How long does it take to create muscle memory?

You always have some level of muscle memory – even when you have the

shaky bodyweight squat, that is what your body will remember – but we tend to be more interested in retaining good habits and movement patterns. To do this, you must spend time developing a solid technique and then continuing to practise and refine it. The more repetitions you do with a similar technique, the stronger your muscle memory will become. However, you can also have consistent poor technique – such as not squatting deep enough or shifting your hips sideways on the way up. How long does it last?

Muscle memory fades as the duration between use increases. The more proficient and well-practised you are, the slower and longer it will take to fold. If you have performed thousands of high-quality reps, a month off will not hurt your technique. But if you have only just hit a couple of highquality reps, it might take a couple of weeks to get back up to scratch. S

February/March 2020

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COVER MODEL WORKOUT WORKOUT: ALEXA TOWERSEY alexatowersey.com // @actionalexa HAIR & MAKEUP: NICOLE KENE nicolekene.com // @nicolekene_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer STYLIST: TULLY HUMPHREY tullylou.com.au // @tullylou_

FEEL FUNCTIONAL, CREATE CURVES

Our cover model Alexa Towersey is known as the ‘model whisperer’ for a reason – she knows how to create body shapes to die for. What’s less known is that she’s also a stickler for form, and one of the most knowledgeable trainers in the country when it comes to ensuring movement patterns that help you stay fit and healthy, and lifting even heavier. Trust us, you don’t want to miss this full body workout that kicks both your aesthetic and performance goals.

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February/March 2020

This workout is what I would classify as ‘functional bodybuilding’: it targets all the body’s fundamental movement patterns and prepares you for training in the gym and for movements you perform in everyday life. The focus of this workout should be on the quality of the movements and mind-muscle connection above all else. THE WORKOUT:

When selecting the correct weight to use for each exercise, aim for a rated perceived exertion (RPE) of seven to eight. This means you should be able to hit all the prescribed reps with good form, but with a couple left in the tank. You are not training to failure. Supersets A1 and A2 – larger, compound exercises aimed at developing full body strength. Triset B1, B2 and B3 – accessory exercises. These will give you ‘functional’ hypertrophy (muscle growth), structural balance and core strength and stability, while addressing any body imbalances. Supersets C1 and C2 – core-specific exercises, aimed at stabilising and strengthening the spine, improving your positioning in all your major lifts and helping to prevent injury.

FREQUENCY:

For example, swap the squat ( ‘push’ movement) for a deadlift (‘pull’ movement) and swap the bent over row (‘pull’ movement) for a bench press (‘push’ movement). For the unilateral (single arm/leg) exercises, you can change the plane of the movement. For example, switch out a reverse lunge for a lateral or curtsy lunge. Try and include a combination of horizontal exercises (bench, floor press, bent over and seated row) and vertical movements (pullups, chin ups and overhead presses) for the upper body.

EXERCISE

REPS/TIME

REST

ROUNDS

Zercher squat

6–8

60 seconds

Underhand barbell bent over row

8 – 10

60 seconds

Alternating arm kettlebell floor press in glute bridge

60 seconds

Staggered stance kettlebell Romanian deadlift

8 per side

60 seconds

Double kettlebell rack hold reverse lunge off plate

12 per side

60 seconds

Reverse hyper hold off bench

60 seconds

Weighted straight arm plank

60 seconds

No prescribed rest

W E RS EY TO

Zercher squat

Put a towel underneath the bar to make the movement more comfortable.

This incredible lower body exercise also builds your upper back and your anterior core, and challenges your biceps.

Perform this workout twice per week. Change up your second session by swapping each exercise for one with an opposing movement pattern.

SUPERSET

The workout is divided into three parts:

OUT

Step 1

Step 2

Use a weight rack to safely load the bar into the crook of your elbows. Position the bar close to your body.

Keeping your entire body tight and engaged, ‘pull yourself down’ into the bottom of your squat position. Below parallel is best for glute and hamstring engagement, but only go as low as you can while maintaining a neutral spine.

PROGRAMMING TIP Try and include all the planes of motion in your training: sagittal, frontal and transverse. The sagittal plane cuts the body into left and right halves (forward and backward movements), while the frontal plane cuts the body into front and back halves (side to side movements). The transverse plane is all about rotational movements.

Step 3 Push the floor away through your heels and explode back up to the starting position.

Repeat for the specified number of repetitions.

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Underhand barbell bent over row

This horizontal pulling movement primarily targets the mid to upper back, while addressing trunk stability and improving strength in the hinge position. Performing the exercise with a supinated (underhand) grip allows the biceps to work harder and makes the lift up to a third stronger.

Step 1 Hold the barbell in front of the body, with the hands just outside the line of the thighs, and soften your knees.

Step 2

Step 3

Performing a Romanian deadlift, lower the bar to where your body is almost horizontal (most likely mid shin) and maintain this bottom position. Keep your neck in line with your spine and torso braced. This is your starting position.

Pull your elbows back, drawing the barbell up to your bottom rib. Pause, squeezing your elbows in, before lowering the bar back to the starting position.

Repeat for the specified number of repetitions.

ALEXA

WORKOUT T

TIP

ERSE

The more horizontal you can position your body, the better you will target the mid back and lower traps. A more vertical position will recruit the upper traps, which is not desired by most females. Y

Alternating arm kettlebell floor press in glute bridge

The floor press is a classic bodybuilding lift that emphasises the involvement of the triceps. For those with shoulder issues, it’s a fantastic alternative to a bench press due to the more limited range of motion, and the fact you can’t use any momentum to complete the lift. Pressing from the bridging position means that your core is challenged throughout the movement, and because you’re able to ALEXA transfer energy from the floor through the hips and into the upper body, you should be able to lift more in this position.

WORKOUT

Step 2 Lower one arm so that your elbow touches the ground, before pushing the kettlebell back up to the starting position.

Alternate arms until you have completed all the prescribed reps.

TIP

ERSE

Think about pulling your ribs down so they stay ‘connected’ with your pelvis. This keeps your core engaged and protects your lower back.

Step 1 Press the kettlebells up towards the ceiling, placing them directly in line with your shoulders. Drive your hips up towards the ceiling, squeezing your glutes. This is the starting position.

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February/March 2020

Staggered stance kettlebell Romanian deadlift

The Romanian deadlift develops strength and muscle in the posterior chain, while lengthening the hamstrings. Single leg work is important for people with imbalances (which is a good proportion of the population), as it improves balance and hip stability, addressing strength asymmetries and improving athletic performance. That said, it is extremely difficult to maintain balance during single leg hip hinging exercises, so most people avoid them. The staggered stance negates this issue by allowing the back leg to anchor the body in the right place.

Step 1 Place your feet hip distance apart, then step one foot back so your toe aligns with the heel of the front foot. Keeping your spine and neck neutral, soften your front knees.

Step 2 Lead the movement by pushing your hips back. Your range of motion is dictated by how far you can push your hips back without rolling your shoulders forward of losing you neutral spine.

Step 3 Push the floor away through your front foot to return to the starting position.

Complete the prescribed reps on one side before switching to your other leg.

Double kettlebell rack hold reverse lunge off plate

The reverse lunge is all about acceleration and power generation. By leaning forward slightly, this exercise creates more activation of the hamstrings and glutes, and less stress to the knees. Standing on a plate increases your range of motion and eccentric (lengthening) stress of the movement. You can also load this exercise with a barbell on your back or holding weights by your sides, but I love the double kettlebell rack position because it works the upper back and core to a whole new level.

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Step 1

Step 3

Stand on a plate with your feet hip distance apart and kettlebells racked in front of you (rather than resting on your shoulders).

Pull yourself up to the starting position through your front heel. You can complete all of the prescribed reps on one leg before switching to your other leg, or you can alternate legs until all of the prescribed reps are completed.

Step 2 Step one foot back until your knee grazes the ground, keeping your front shin vertical.

February/March 2020

Reverse hyper hold off bench

The reverse hyper develops strength in your lower back, glutes and hamstrings without placing additional impact or stress through the lower back. Holding this position isometrically adds an even greater challenge, given you canâ&#x20AC;&#x2122;t use any momentum. You can load this exercise by placing a weight on the back of your legs.

Step 1 Lay facedown on a bench, with your hips placed directly above the edge of the bench.

Step 2

Step 3

Pull your belly button in and lift your legs so they are parallel with the rest of the body, squeezing your glutes.

Hold this position for the prescribed amount of time.

Weighted straight arm plank

Performed correctly, the plank builds resilience through the core and can be incredibly beneficial for those who struggle to maintain neutral spine in their bigger lifts, such as the squat, deadlift and overhead press. The straight arm version of the plank encourages shoulder stability, while adding weight increases the load for improved lung capacity and back strength, in addition to providing a cue to push up.

Step 2 Push the floor away and think about being broad across the upper back, while drawing your belly button towards your spine and squeezing your glutes.

Step 1 Place your hands directly underneath your shoulders and your feet hip distance apart.

Step 3 Hold for the prescribed amount of time or until you can no longer maintain a neutral spine. S

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TRAINING WORKOUT: KATHLEEN APODACA kathleenjanefit.com // @kathleenjanefit HAIR & MAKEUP: LAUREN MITCHELL thehouseoflo.com // @thehouseoflo PHOTOGRAPHER: JAMES PATRICK jamespatrick.com // @jpatrickphoto

READY, , T E S BANDED Kathleen Apodaca is a certified Trainer, Group Instructor and creator of the ‘Turn Up Tone Up’ workouts that will soon be taking the United States by storm. Thanks to over a decade of industry experience, she also knows a thing or two about creating workouts that you can do anywhere and that hurt like no other. All you need for this bodyweight beauty is a resistant band and a dollop of grit.

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February/March 2020

Finding yourself short on time as you start putting those January goals into action? Don’t have access to a fully equipped gym thanks to your kid’s nap time, a work trip or a long-awaited holiday? Then this workout is for you. Arms, legs, core, glutes, chest, back – it hits the lot and can be done anywhere. Incorporating primarily compound exercises, this workout is quick and effective, and hits multiple muscle groups simultaneously to keep your heart rate elevated and improve intramuscular coordination. So why the resistance band? Apart from the fact it can add load to your muscles anywhere, it also increases time under tension, increasing muscle stimulus throughout the entire range of motion for exercise. This constant tension from the band also forces your body to stabilise and brace against the resistance of the band, particularly your core.

The workout

Perform each of the exercises as a circuit – complete all of the suggested reps of one exercise before moving to the next, in the order they are prescribed. After completing the entire circuit once (one round), rest for one to two minutes before repeating. Aim to complete three to five rounds total. This workout can be performed three times per week, with the aim of progressing the number of rounds you can complete, or decreasing the amount of rest between each round, each week.

EXERCISE

Start at the top of a lunge position with your left foot forward and your right foot back. With the band around the palm of your left hand and your thumb facing out, press your left hand onto your right shoulder. Place your right fingertips inside the loop of the band with your elbow bent and touching the side of your body at a 90-degree angle, fingertips facing forward. This is your starting position.

REPS

Lunge with tricep push-down

Triceps, quadriceps, glutes, core

15 – 20

Alternating curtsey lunges

Quadriceps, hamstrings, glutes

Push-up to row

Chest, shoulders, back, core

Plank with leg lift

Core, shoulders, glutes

Lunge with tricep push-down Step 1

MUSCLES WORKED

Step 2

Lunge down towards the ground by bending both legs. As you lower your body, press your right hand down on the band so that your arm is straight by the side of your body. Push through the heel of your left foot to return to the upright position. Slowly, bring your right arm back to the starting position.

16 – 20

TIP:

Push through the heel of your front foot when you come out of the lunge to activate your glutes.

Step 3

Complete all prescribed reps on one side before repeating on the opposite side.

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Alternating curtsey lunge

Push-up to row Step 1

Step 1

Start in a push-up position with your knees on the ground, hips forward, and the band across the fingertips of both hands and pressed flat on the floor.

Start in a standing position with the resistance band around both legs, just above the knees, and feet hip distance apart.

Step 2

Keeping your weight in your left foot, lunge back diagonally with your right leg. Press through your left heel to lift back up into the starting position.

Step 3

Alternate sides until you have completed all 20 prescribed reps (10Â each side).

Step 2

TIP:

Bend your elbows to lower your chest down to the ground and then push back up.

Keep your knee in line with the ankle of the foot that is forward.

Plank with leg lift

Step 1

Step 3

With the band placed around your ankles, start in a plank position with your elbows and toes on the ground, back flat, and core pulled in.

At the top of your push-up, bend your left arm and squeeze the left shoulder blade to lift your elbow high, while pulling back on the band. Release and repeat on the other side.

Step 2

With your left leg straight and toes pointed down, squeeze the left glute to create tension on the band and raise the left foot about five centimetres off the ground.

Step 4

One rep is one push-up and one row. Alternate sides until you have completed the 20 prescribed reps (10 each side).

Step 3

Lower your leg back down and repeat on the other side. Alternate leg lifts for the prescribed 16 to 20 reps (eight to 10 per side).

TIP:

To degress this movement, perform with one knee on the ground. Complete half the number of reps on one side before moving to the other side. To progress this movement, keep one leg lifted throughout the entire exercise, pulsing out the reps under constant tension from the band. Think about squeezing the glute to lift the leg a centimetre higher with each pulse. Complete half of the reps on one leg before moving to the other side.

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TIP:

Keep your belly button pulled in to protect your lower back and engage your core. For an additional challenge, begin this move from a full push-up position, with your toes on the ground instead of your knees. S

February/March 2020

TRAINING

NO PAIN, NO GAIN?

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MODEL KAREN LALONDE

WRITTEN BY LARA CERONI

MAKEUP MONICA KALRA

Delayed onset muscle soreness (DOMS) is a side effect of pushing through a tough workout, but does it mean you’re any closer to your fitness goals? We asked experts to weigh in on the subject of DOMS – from why we get it, to how we treat it, and whether our pursuit of pain is really worth the agony. PHOTOGRAPHY BY PAUL BUCETA

February/March 2020

THERE IS THIS COMMON BELIEF AMONG EXERCISERS THAT MUSCLE SORENESS AND THE QUALITY OF A WORKOUT IS A LINEAR RELATIONSHIP. We tend to associate the familiar sensation of aches and pains in the days after a gruelling sweat sesh with bigger muscles and a stronger bod. Of course, we’re talking about delayed onset muscle soreness or DOMS: the pain that kicks in 24 to 48 hours after exercise, where muscles feel tender due to microscopic damage occurring in the muscle fibres. It happens when

you force those muscles to work harder than usual, or you recruit different muscle groups not often targeted in your regular routine. This induced microtrauma causes inflammation, which then triggers our immune cells to go in and repair the damage. That recovery period is when muscles rebuild and become stronger, denser and more resilient.

The DOMS debate But while this feeling can be coveted, even addictive, there is some debate among industry experts over whether this quest for pain is always the best path to performance and optimal fitness. “It’s a contentious topic,” says Dr Shayne Fryia, an Exercise Physiologist and Chiropractor at Primal Function Health and Rehab in Canada. “Mostly because there’s a lot of debate around its causes, treatment and ways to reduce it, plus, whether or not it actually improves muscle endurance overall.” So, while it’s not always possible to predict whether you’ll experience DOMS after a session, and if you do, whether that means anything in terms of physical change, Dr Fryia contends that there are some research-proven factors that can contribute to its severity that don’t necessarily include the intensity of your workout. What’s more, it’s hard to determine which recovery methods help reduce the discomfort so you can get back in the gym for your next workout.

Can you speed your rate of recovery? For Dr Fryia, the recovery process comes down to genetic efficiencies, which vary person to person. “Regardless if you have predominantly fast-twitch or slow-twitch muscles, it all depends on how efficiently your body can get rid of waste produced by exercise (called lactic acid), and how good you are at flushing it out,” he says. “It’s not necessarily a symbol of more perceived effort because each body can respond to it

2 HRS

Consuming protein and carbs within this much time post-workout can stimulate muscle growth and repair. very differently.” In other words, some bodies are simply better at recovering than others. “There is no one proven formula to prevent DOMS,” he says. “But proper sleep and hydration are critical before engaging in any type of exercise or athletic event. Muscles are made up of a high percentage of water, so even mild dehydration can make your DOMS worse.” Nutrition is another consideration. For instance, following an extremely lowcarb diet could lead to greater DOMS; carbohydrates are the primary fuel for moderate- to high-intensity exercise, as they are broken down into glucose for our body to draw upon for energy or store in our muscles for later use. Ditch the carbs completely, and you’ll likely struggle both in- and postworkout. The same goes for essential amino acids – think those found in fish, poultry, lentils, eggs, and legumes. The building blocks of protein, they’re required for the growth and repair of body tissues, including muscle. If you don’t eat a lot of protein, or you regularly train intensely, “supplementing post-workout has also been shown to help enhance muscle protein recovery, which will help to

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NICE RECOVERY!

“ People push themselves to be sore and they’re constantly chasing that soreness beyond a reasonable amount.”

There are a growing number of techniques and products for reducing the severity and duration of DOMS, but their effectiveness isn’t guaranteed. “There’s as much supported scientific evidence to say these methods work, as there is evidence to say they don’t,” says Dr Fryia. “But my advice to anyone would be to say: if you feel one of these methods works for you, then stick with it.”

Cold therapy Not for the faint of heart, some athletes swear by the circulation-boosting and inflammation-dampening benefits of immersing in an ice bath for 15 to 20 minutes postworkout. That said, a 2016 study out of the University of the Sunshine Coast concluded that its effectiveness depends on factors such as body fat, muscle mass and gender. Women tend to be more sensitive to cold during particular times in their cycle and someone with higher body fat and muscle mass percentages will probably need to be dunked longer to reap the benefits.

Compression gear

speed repair,” says Dr Fryia. How much protein you need to consume depends on your intake throughout the day, your muscle mass and gender. Many experts suggest aiming for 25g to 30g of protein and 40g to 100g of carbohydrate in your post-workout meal, depending on the length and intensity of your session.

Beware the pain pursuit Dr Phil Warner, a sportsfocused Chiropractor, has noted a trend in the number of clients who have come into his clinics with injuries, based on the fact their mindsets are pushing themselves beyond the point of overuse. “People

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are striving for that pain,” he says. “They have to push themselves to be sore, and they’re constantly chasing that soreness beyond a reasonable amount. For a lot of people, if they don’t ‘feel’ like they did a workout, or don’t feel sore the next day, then they didn’t do enough. It’s a ridiculous thought process.” Dr Warner says there is no significant evidence indicating that the more pain you’re in, the bigger the benefit or the better your results. There are any number of exercisers or athletes that will not experience DOMS, and that’s okay. He calls it the “repeated bout effect”: you become

accustomed to repeated efforts of the same exercise and your body adapts. On that point, Dr Fryia adds that extreme muscle soreness can be counterproductive to your fitness goals. It significantly decreases the body’s capacity for force, meaning you can’t work out as hard or effectively as you would if you were pain-free. Plus, constant muscle pain could cause motivation to take a significant hit, too. “If you’re crippled by muscle soreness, will you want to stick with your workouts? Probably not,” he says. “And how is that beneficial for your long-term health? It’s not.”

A 2013 study published in the British Journal of Sports Medicine concluded that when compression garments are worn after heavy exercise, they appear to reduce muscle soreness and promote faster muscle recovery. They work by constricting your muscles to decrease the swelling and inflammatory response when we work certain muscle groups hard.

Foam roller Foam rolling is an effective therapeutic modality because it’s all about myofascial release, which alleviates the tension in the muscle’s connective tissue.

Active recovery Light activity, such as gentle yoga, walking, or biking, helps to increase circulation and blood flow (which carries oxygen to muscle tissues) and reduces stiffness. S February/March 2020

NUTRITION

The Booze Question Recent headlines about alcohol might have you convinced that drinking and an active lifestyle don’t mix. So, is there such a thing as a happy hour for women who work out? The answer might surprise you. WRITTEN BY KASIA WIND

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Because you’re conscious of your health and determined not to backtrack your fitness, chances are you agonise over the choice to sip or sit out at barbecues and Sunday sessions – and recent headlines aren’t taking the pressure off. Modern studies have linked heavy drinking to arterial stiffness and heart disease, have suggested that a daily glass of white wine may raise melanoma risk by 13 per cent, have found that just the smell of alcohol can impact self-control, and have even reported that previous findings showing the potential benefits of occasional drinking, such as longevity, were flawed in their design.

But the most significant buzz around booze came from a study published in October 2016 in the journal BMJ Open, which found women are catching up to men’s drinking habits at an unprecedented rate, drinking nearly as much as the guys do, and experiencing similar levels of alcohol-related problems. That’s a lot to think about once the cocktails make their appearance at your friend’s backyard gathering. But, while the health consequences of alcohol should always be considered and discussed with your health professional, it doesn’t mean that you need to pass up every opportunity to raise a glass while the weather

is still warm – especially if you’re otherwise healthy.

Moderation is key Experts on training and alcohol agree that, with low to moderate consumption, drinking and fitness can co-exist. “Obviously, drinking every day is bad for business,” says PhD candidate Jakob Vingren, who is an Associate Professor at the University of North Texas and who studies alcohol’s impact on exercise. “But having a drink or two on occasion, I don’t think is a problem.” The Australian Bureau of Statistics defines binge drinking as more than five drinks in a night for women,

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A 2016 study found women are catching up to men’s drinking habits at an unprecedented rate.

plan to head to the gym after a night of heavy drinking are likely to lack the motivation to train at peak levels – or to exercise at all, says Senior, since alcohol is a depressant. But dragging yourself out of bed isn’t even the rough part. “Even if you do end up working out, it might not be for as long or as hard, and part of that might be because of the fatigue,” she says. “Alcohol impacts your energy

levels, your ability to perform and concentrate, and your reaction times. It can also impede the ability to learn and store new information,” she adds, so trying a new workout the day after drinking can be difficult and unsafe. There’s also the issue of dehydration putting a damper on your gym plans. As a diuretic, alcohol can disrupt the water balance

in your cells, especially if you didn’t replenish your fluids from a night of drinking, says Senior. “Dehydration decreases the ability to regulate our body temperature and disrupts the fluid and electrolyte balance, which can be dangerous, especially if you’re going to be exercising in a hot environment,” she says. In addition, alcohol can hinder the body’s ability to

Happy Hour

411

Going out for drinks? Follow these tips to reduce the impact that alcohol may have on your healthy lifestyle and fitness goals.

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1. Pile on the protein. Vingren

while the National Health and Medical Research Council (NHMRC) alcohol guidelines says its closer to four. Stefanie Senior, a Registered Dietitian in the US, suggests her active female clients aim for no more than three to five drinks per week, and no more than two per day, if they wish to perform well in the gym. “What I usually recommend is that you limit drinking and create an alcohol budget for the week,” she says. “And each day that you are drinking, to stay conscious of how much you’re having.”

Hungover workout So how exactly does a little gin ‘n’ juice impact the other ‘g’ in your life? Women who

suggests ordering a high-protein meal off the pub menu to minimise the impact alcohol will have on muscle recovery. A study published in PLOS ONE found that, following exercise, alcohol suppressed the anabolic response in muscle and impaired recovery, but pairing alcohol with protein lessened the damage.

2. Sip slowly. “One drink is unlikely to have any detrimental effects on the body or brain,” says Dr Matthew Barnes, Senior Lecturer at the School of Sports and Exercise at Massey University in New Zealand. “However, when you start to drink more at a faster rate – say three to four drinks in an hour – you can’t clear alcohol fast enough.” As a result, Barnes says it accumulates in your blood stream and starts to impair many of the body’s systems: the central nervous system, skeletal muscle, cardiovascular system and immune system, to name a few.

3. Avoid mixers. “Having cocktails that are high in sugar and alcohol could set you up for fat gain if consumed regularly,” says Barnes. 4. Choose clear. “Darker spirits that

have been aged in wooden barrels, such as aged rum and whiskey, appear to cause more of a hangover than those that have not because they have a higher methanol content,” says Vingren. Choose clear spirits, such as vodka, which will give you less of a hangover, alcohol for alcohol, than a bourbon will.

5. Steer clear of the energy drinks.

Researchers from the University of Victoria in Canada reviewed 13 studies on alcohol and energy drinks and found that mixing high-caffeine energy beverages with alcohol increased the risk of injury compared to drinking straight alcohol. The researchers say that mixing causes an awake-drunk state that makes it more likely that you will get hurt from a fall, a car accident or a fight.

6. CONSIDER YOUR GLASS.

In a study from 2012, participants who drank beer out of a curved flute versus a straight-edged glass drank almost twice as fast – possibly because it’s harder to tell how much you have left in a curvy container.

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One study suggests protein can help reduce the impact of alcohol on muscle recovery.

process by which muscles build and repair) after a workout, as well as disrupted REM sleep, which is needed for adequate muscle recovery.

If you’re planning to hit the barbell after a night at the bar, research shows that your actual performance may be less impacted during weightlifting than if you opted for the spin bike. “A lot of studies show there’s no effect on strength and power the day after drinking,” says Vingren. There is some data suggesting that it might negatively affect aerobic performance and endurance, he adds, but the impact has only been studied in men so far. So, why the difference between weights and cardio? “It’s purely speculative, but I think it has to do with glucose utilisation,” says Vingren. He

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explains that it only takes two seconds to perform a lift, which doesn’t require glucose for fuel, but that endurance cardio relies on this process, which is impaired after a night of drinking.

Impact on muscle When it comes to alcohol’s effect on muscle building, active women need to know two things. One, although alcohol appears to impact signals involved in muscle growth in men, researchers say more studies are needed in order to make a direct link. “We do not know if [drinking] has long-term detrimental effects on building muscle,” says Dr Matthew Barnes, Senior Lecturer at the School of Sports and Exercise at Massey University in New Zealand, and a leading researcher on the connection between sports, exercise

and alcohol consumption. Secondly, while research lacks studies that include female participants, there’s good reason to believe that the effects are “not as bad for women as they are for men”, Dr Barnes says. Apparently a link between muscle-growth signals and drinking hasn’t been proven like it has in our male counterparts. “Similarly, we have found that although alcohol magnifies the effects of exercise-induced muscle damage in males, it does not have the same effect in females.” Women, it seems, recover differently when alcohol mixes with training, although they still face similar consequences of boozing as men. These include a reduced production of growth hormone necessary for muscle protein synthesis (the

“If you can not drink after a workout, that would be my advice,” says Vingren. “But if you know you’re going to go out drinking, especially drinking heavily, skip the workout.”

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absorb nutrients, such as B vitamins, which are crucial for converting carbohydrates into energy during training, and an important component of post-workout recovery.

Here’s where things get interesting: one of Vingren’s studies found that when drinking alcohol after a heavyduty workout that causes muscle damage – for example, following an intense strength training session with an evening outing to the pub – strength recovery is reduced, but only in guys. “According to our study, it does not occur in women,” he says. More research is needed to pinpoint the exact cause, but Vingren suspects that it has to do with the fact that men have about 10 times the amount of testosterone as women, which seems to be affected by alcohol, and is a bigger player in muscle recovery and growth for men than it is in women. Still, because the data in females is lacking at best, active women can take pointers from Vingren’s suggestions for men, which is some of the only science that we have on the topic.

Still craving the gym? If you really don’t want to skip that Saturday spin class, Vingren recommends putting as much time as possible between your workout and cocktail hour; so get your sweat on first thing in the morning if you’re heading out for wines that night. There’s no set rule on how much time is required to negate the possible impacts of booze on muscle recovery, but “the longer you can put between the two, the better”, says Vingren.

How about my fat loss goals? Those watching their body fat percentage tend to avoid alcohol like the plague (or at least they try to), but the likelihood of alcohol to be stored as fat is actually surprisingly low.

“The reason is that acetate – the chemical into which alcohol gets broken down in your liver – is a toxic substance, and so your body doesn’t want to store it,” says Trainer and Founder of Result Based Training (RBT) Gyms, Travis Jones. “That’s why acetate gets burned or released through other pathways once it enters your bloodstream. As a result, less than five per cent of alcohol gets stored as fat.” That said, alcohol still contains seven calories per gram, is easy to consume in excess and is often downed with high-fat and carb meals (2am Maccas run, anyone?). Which makes nights out on the town inherently high-calorie. Alcohol also decreases fat burning and increases fat storage. The reason? Your body prioritises burning the toxic acetate before anything else.

“So, when you drink, the fatty acids in your bloodstream are likely stored, while the ability of your body to burn body fat for fuel is impaired,” says Jones. Mitigating the damage comes down to proper planning, says Jones, who suggests ensuring you are in a calorie deficit on the day you drink and eat the majority of your calories from protein to ward off muscle loss. “It’s important to factor the calories from alcohol into your daily energy intake. Since a standard drink in Australia holds 10 grams of ‘pure’ alcohol, there are generally 70 calories from alcohol in one drink – plus calories from other sources in the beverage such as sugar,” says Jones. “Alcohol does promote fat storage, but your body cannot store what’s not available.

So, if you’re planning on drinking alcohol, track the calories you are consuming that day from food and from the drinks. If you stay in a calorie deficit, you can significantly reduce the fat gaining risks of alcohol.” S

BONUS TIP: If you exercise before going out for drinks, choose cardio over weights. Vingren says this can help minimise the damage to your muscles, giving you less to recover from than an intense strength training session.

NUTRITION

MYTH BUSTER:

SEED CYCLING

Can downing a couple of teaspoons of flax seeds at just the right moment help balance your hormones and dampen PMS? We asked the experts. WRITTEN BY EMILY SMITH

When it comes to dieting fads, we have seen a lot, if not it all. Skinny teas, expensive whey proteins dressed up as meal replacements, 100 bananas per day and now the latest hashtag: seed cycling. It supposedly works by alternating different types of seeds into your diet during each phase of your menstrual cycle, providing a dose of essential fatty acids and nutrients to support hormone health, balance oestrogen and progesterone levels, and reduce the symptoms we all dread – from PMS to pain. But could the answer to deflating the bloat and balancing your emotions really be as simple as dumping a few seeds into your morning smoothie?

Hormonal imbalance is in the spotlight Hormonal imbalance is becoming more and more common in women of all ages, says Accredited Practising Dietitian and Nutritionist, Stefanie Valakas. The causes? Well, it varies.

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“Hormones are really important, and keeping them all in check, including those that affect the reproductive system, is like ensuring every single instrument and string in a large orchestra are in tune so the piece of music sounds just right,” says Valakas. “Concerns about reproductive hormones are common, from polycystic ovarian syndrome (PCOS) affecting 12 to 20 per cent of women, and endometriosis making up another 10 per cent of Australian women of reproductive age, not to mention those who just struggle with irregular or heavy menstrual cycles for a range of other reasons, too.” Poor diet, environmental toxins, including perfumes and plastics, and stress can all play a part in hormone imbalance, says Naturopath Dina Savitz, which can also cause symptoms such as fatigue, depression or anxiety, mood swings, body or joint pain, difficulty sleeping, headaches, infertility, low immunity and hair loss.

While saliva and blood tests that assess levels of sex hormones are available from an endocrinologist or gynaecologist, diagnosing the problem hormones can be a complicated and expensive process, let alone treating the issue. So it’s little wonder women go searching for an easier and cheaper solution. Seed cycling has become so popular on the interwebs, says Valakas, due to a modern awareness of the importance of hormones and a craving for natural alternatives to menstrual issues. “Every woman wants a simple way to have better periods, whether that’s more regular, lighter periods or less of the not-so-fun associated symptoms such as skin problems, including pimples and acne,” she explains. “Seeds are incredibly nutritious, so it’s a believable concept that different sets of nutrients at different times may help to improve cycle health.”

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Seed cycling 101 While protocols vary, a quick Google has seed cycling advocates stepping out the process for willing experimenters. Essentially, you ingest one tablespoon of a different seed every day depending on where you are in your menstrual cycle, explains Valakas. DOSAGE = 30g to 100g, according to the small studies that have been performed on the benefits of seeds for menstrual regulation.

WEEK ONE: During the follicular phase, beginning on day one of your period, you incorporate one tablespoon of flax seeds daily. WEEK TWO: During the second half of the follicular phase and leading up to ovulation, eat a tablespoon of pumpkin seeds daily. WEEK THREE: The day after ovulation begins marks the beginning of the luteal phase, and this is when you down one tablespoon of sunflower seeds every 24 hours. WEEK FOUR: The second half of the luteal phase has advocates prescribing you one tablespoon of sesame seeds every day.

The fine print

So does it work?

So what about the science? Put bluntly, the

Both Valakas and Savitz consider the research too inadequate to draw conclusions and so are hesitant to recommend seed cycling to clients. While it probably won’t do you any harm, there’s no evidence to suggest seed cycling has a significant benefit for hormonal health or balancing hormones.

research is minimal and sketchy at best. Proponents claim that part of the reason seeds work is because of lignans – the polyphenols found in plants, and in higher doses in sesame and flax seeds. These antioxidants support the immune system and assist in managing oestrogen levels, as well as reducing the stress hormone cortisol. Too much cortisol, and you set your body up for fat storage, muscle wastage, mood changes and more (more info on p. 49). Early studies in women have shown flax seed intake may improve the regularity of the menstrual cycle and even promote ovulation by increasing the length of the luteal phase – the phase after an egg has been released, and where progesterone and oestrogen levels rise. But before you get too excited, both the oestrogenpromoting and hindering effects of these lignans were found to be minor; the lignans were more effective in preventing cancer than in regulating hormones, and the study was very small, looking at just 18 women with a regular cycle.

“However, I do encourage women to eat a mixture of nuts and seeds each day – just 30 grams or a small handful can be a wonderful addition of healthy fats and some plant protein, as well as fibre for a healthy gut,” adds Valakas. “Each nut or seed has a unique profile of nutrients, so mixing them up is a fantastic way to get a wider variety of nutrients into your day.” Valakas says the idea of seed cycling can easily become another ‘food rule’ women feel they should be following, without any scientific backing. “I think it can contribute to unnecessary stress, and can really be stopping women from seeking advice from their GP and gynaecologist about any concerns they have about the menstrual cycle and reproductive health,” she says.

“Each nut or seed has a unique profile of nutrients, so mixing them up is a fantastic way to get a wider variety of nutrients into your day.”

Savitz agrees, noting that while the practice might work for some, it isn’t enough for all (or even the majority) of women to achieve balanced hormones. “It can cause a lot of stress, especially if a woman doesn’t know if she’s ovulating or not. Also, many women are regularly taking the contraceptive pill and therefore not ovulating at all, so this won’t work for them,” she says. “I’m more likely to recommend clients increase their overall seed intake throughout the month, rather than be strict about cycling the seeds at certain times.”

Other solutions For those with imbalances or irregular periods, seed cycling is unlikely to be the most effective way of improving symptoms. Valakas suggests speaking with your doctor, gynaecologist or endocrinologist (hormone specialist) and an accredited practising dietitian, who focuses on women’s health, to work through the lifestyle factors that may be affecting your hormone health. Savitz also recommends ensuring you’re taking adequate doses of nutrients essential for healthy hormone production, including magnesium, zinc and selenium. S

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NUTRITION

COMPOSITION CHEM

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February/March 2020

Could eating in a constant calorie deficit actually be stalling your fat loss? Find out how eating nothing but rabbit food could be the reason you’re gaining a winter coat way too early in the year. WRITTEN BY COURTNEY ROBINSON

If you’re training consistently and eating well but still not seeing the body composition of your dreams, it can be tempting to simply go harder. More volume, more HIIT, more cardio. Less calories, less carbs, less rest. Because surely increased energy expenditure and a sustained calorie deficit must result in fat loss, right? Not so fast. Improved body composition is not always as simple as calories in versus calories out. Research shows that when your body perceives too great a gap between energy expenditure and intake, it triggers fat storage and hormonal disturbance. You might notice it as low energy, loss or disruption of your menstrual cycle, sleep disturbance or fluid retention. Your usual workout might wipe you out, and the harder you try to drop fat the more your body seems to cling to it. Termed Relative Energy Deficiency in Sport (RED-S) the British Journal of Sports Medicine linked low energy availability (not eating enough to fuel your daily energy requirements) to altered thyroid function, disrupted appetite-regulating hormones, decreased insulin and increased cortisol. As your body battles for survival in a perceived ‘famine’, these hormonal changes occur to conserve energy. “RED-S puts the body into fat storage mode because it perceives we don’t have enough fuel for recovery,” says Dr Cris Beer, Integrative General Practitioner and creator of the 12 Week Hormone and Weight Reset Program (@_drcris).

“ Dieting suppresses the release of thyroid hormones, resulting in subsequent weight regain.”

THE BIG PLAYERS Get to know how your hormones influence your body composition, and you can optimise your nutrition to keep these guys in check.

Insulin

Ghrelin

Insulin is responsible for blood sugar regulation. It converts glucose in your blood to glycogen for storage in your liver and muscles, with excess stored in your fat cells. Reducing blood sugar by limiting refined carbs and increasing fibre intake lowers the body’s need for insulin, while recent studies show resistance exercise increases insulin sensitivity, so your body requires less insulin to regulate blood sugar levels. Greater muscle mass also means more storage capacity for glycogen, reducing the excess to be stored as fat. Win win.

Ghrelin is released from the stomach when we haven’t eaten for a period, to tell us to start eating,” says Fuller. Sleep can also be a trigger. “We’re still learning how sleep influences appetite, but we think that lack of sleep adversely impacts ghrelin and leptin,” says Simone Austin, Advanced Sports Dietitian and President of Sports Dietitians Australia (@simone_austin). Getting eight hours on the reg and eating protein at every meal can balance ghrelin levels to help keep your appetite in check.

Cortisol

Thyroid hormones

the fat storage hormone.

“Your body will fight to keep you alive. I’ve never met anyone who can sustain weight loss long term by starving themselves.” While cutting calories might help you lose weight initially, the scales will inevitably stall, or even increase as your body fights for homeostasis (balance). The often overlooked key to gaining – and maintaining – optimal body composition is hormone health. “Your hormones influence how we regulate our body weight,” says Dr Nick Fuller, leading obesity researcher from the University of Sydney and Author of Interval Weight Loss for Life and new release Interval Weight Loss for Women (intervalweightloss.com.au). “Following weight loss, cortisol levels rise, promoting weight regain. Simply put, a reduction in food intake (as with dieting) results in an increase in plasma cortisol, and excess cortisol leads to weight gain. “Another example is our thyroid hormones, which play a key role in our metabolism. Dieting suppresses the release of thyroid hormones, resulting in subsequent weight regain.” When we think hormones, oestrogen, progesterone and testosterone often get top billing (you can get more info on these p.72– 75). This trio is key to reproductive health and influence mood, bone development and even cardiovascular health. But optimal performance and body composition require an intricate balance of complex hormonal relationships.

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your chronic stress management hormone.

Cortisol plays good cop/bad cop. On the plus side, it’s an anti-inflammatory hormone that eases pain and buffers insulin. But excess cortisol – brought about through overtraining, undereating, excess caffeine and high stress levels – can undo all your hard work in the gym. Elevated cortisol slows your metabolic rate and triggers fat storage. Then comes the double whammy – a catabolic hormone, cortisol breaks down muscle tissue to convert the amino acids into glucose, with the excess stored as glycogen. So you lose muscle mass and gain fat. Eeek.

Leptin

the appetite regulation and satiety hormone. Leptin tells your brain to stop eating. Research has shown that chronically elevated insulin levels can impair the brain’s ability to receive leptin’s signals, so you don’t get that mental stop sign to put your fork down.

the hunger hormone.

The metabolism booster, your thyroid hormones (specifically T3) drive metabolic rate and fat burning. Your thyroid needs iodine to create the hormones necessary for optimal function. Think seaweed, iodised salt and wholegrain bread. Elevated cortisol also impacts thyroid function, decreasing levels of T3, which slows your metabolism.

Adrenalin

your fight or flight hormone. Adrenalin is your acute stress hormone to get you out of danger fast. How? By triggering spikes in blood glucose for fast energy. But what if you’re not running for your life, you’re just running late for work? You don’t need that energy to burn, and again, fat storage is triggered. Elevated adrenalin over time can also reduce progesterone production, resulting in oestrogen dominance, which can lead to weight gain, mood swings, bloating, painful periods and low energy. Hardly ideal when you’re chasing personal bests in the gym.

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Testing, testing How do you know if your body’s chemical messaging system is out of whack? Listening to your body is the first step. Interrupted sleep, loss of athletic performance, energy slumps and haywire menstrual cycles are all signs that your hormonal or nutritional needs are not being met. Losing muscle mass, feeling breathless or fatigued and getting sick more frequently could be signs of a nutrient deficiency, says Austin. “Low iron can result from not eating enough and can be checked with a blood test. Brittle bones may present as stress fractures, particularly in contact sports. A DXA scan can test for bone density,” she adds. Austin notes that poor energy and bone density can be symptomatic of the female athlete triad, a medical condition that can affect all athletes, regardless of physical build or sport, and which the American College of Obstetricians and Gynecologists defines as involving three components: low energy, menstrual dysfunction, and low bone density. All our experts note that the solution is often to eat more quality, nutritionally dense whole foods to fuel your workouts and recovery. “Don’t be scared to eat,” says Austin, Author of Eat Like an Athlete. “You need to take in enough to support your training – listen to your body and your appetite.” Calorie counting alone doesn’t account for your varying energy expenditure from day to day, says Austin. Climate, training environment, exercise intensity,

illness and even inflammation can impact your energy burn. If you have to count something, count protein, Austin advises. “Aim to get around 30g of protein each meal – fill your plate with a third protein, a third carbohydrate and a third vegetables.” And if your nutrition is on point, but you’re still not achieving your body comp goals? “If things aren’t making sense, go back to your gut health,” says Beer. “IBS symptoms, bloating, and alternating constipation and diarrhoea can indicate an imbalance in your microbiome, or a food intolerance or allergy.” She suggests hormone testing to identify imbalances, noting that progesterone and oestrogen imbalances can result in weight gain and fluid retention: “I do see clients with abdominal weight gain due to oestrogen deficient states and high cortisol.” Saliva testing is available to evaluate cortisol and sex hormone levels, while a urine iodine test may be scheduled if deficiency is suspected. A functional thyroid test (including reverse T3) may also be recommended. “Instead of worrying about your hormones, work with your body, not against it. Conventional approaches to weight loss and diets including all the latest fads – for example, intermittent fasting, 5:2 diet and keto – often result in weight loss followed by weight regain,” says Dr Fuller.

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FANTASTIC FIVE To supp or not to supp Adequate nutrients are required for every biochemical reaction in your body, from energy production to your menstrual cycle, to muscle and bone development. So if you’re falling short, you might also be short-changing your hormone health. “Supplementation is required for those following a vegan diet,” says Fuller. “Vitamin B12, iron and iodine are particularly relevant.” If babies are on your radar, he suggests folate, iron and iodine while an iron supplement may help for menstruating women: “Females have a much higher iron requirement than males – more than double – due to the monthly loss of blood. An iron supplement is most likely needed, particularly with heavy training.” Beer notes that vitamins A, D and E are commonly deficient in our diets due to soil quality, manufacturing processes and the fact that we just don’t eat enough when dieting. “The body is designed to extract nutrients from food,” she says, noting that whole foods are still the best way to improve your nutritional status. Where a supplement is recommended by your health care professional, Beer says, “You do get what you pay for. In Australia, good quality products are TGA [Therapeutic Goods Administration] evaluated, so ideally look out for AUST L(A) or AUST(R) on the label, which shows it is TGA assessed listed or registered respectively for meeting the ingredient claims.”

All our experts agree that a diet rich in vitamins and minerals is the best way to support hormone health. And ‘eat the rainbow’ is more than just a hashtag. “The current recommendation is to eat 30 different foods across the week,” says Austin. Getting variety into your diet is the best way to cover your bases for micronutrient, enzyme and calorie requirements to support the biochemical processes required for optimal hormone activity. Not sure where to start? We asked the experts for their top five go-to foods for healthy hormones.

Cruciferous vegetables It’s no surprise that fresh fruit and veg come out on top for healthful eating. But cruciferous veggies in particular – the Brassica variety such as broccoli, cauliflower, Brussels sprouts and kale – specifically support the liver, vital for the natural detoxification processes your body needs to metabolise hormones (especially oestrogen) and toxins. When you’re loading up on caffeine, alcohol or processed food, your liver takes a beating. Give it a helping hand with handfuls of leafy greens daily – a juice with spinach, broccoli, mint, a little green apple or pineapple and a dash of apple cider vinegar will start your day right. The ACV may also support bile production in your gall bladder, essential for digestion and absorption of fat.

She warns to seek advice before supplementation: “Some products contain sneaky ingredients such as stimulants or caffeine, which may interact with other medications or have side effects, such as heart palpitations.”

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February/March 2020

Fish “Hormones are made of amino acids so a diet with regular protein intake is important,” says Austin. She notes that we need to spread our intake out across the day: “Many people eat a protein-rich dinner but forget to include lean protein during the day. Fish makes a great lunch or even breakfast – sardines, tuna or salmon or a white fish taco.” Omega-3s (such as in oily fish) also support fat metabolism, says Beer. Rice paper rolls are a cinch whether you’re eating al desko, cramming a bite on the run or as a pre-workout protein fix.

5 Wholegrains Our experts are unanimous in their support of wholegrains. The fibre in wholegrains feeds our gut bacteria, and you need a healthy gut for healthy hormones, and healthy hormones to hit your body comp goals. Did we mention that gut health impacts appetite, immunity, mental health and mood? Might be time to up those fibrerich complex carbs.

Nuts “A rich source of healthy fats and fibre, which feeds gut bacteria,” says Austin. “Nuts are a great calorie-dense snack after training when you need energy, and the healthy fats are important for overall metabolism.” Fuller adds: “Nuts are a rich source of vitamins, minerals and good fats. Olive oil is also rich in monounsaturated fats to reduce inflammation.”

Dairy “When you’re training really hard, your menstrual cycle might be affected,” says Austin. “Optimal oestrogen levels are important for bone strength. When oestrogen is depleted, calcium can be leached out of the bones, affecting bone density.” Greek yoghurt with berries and nuts help hit your protein, fat and carb macros in one tasty bowl.

The key takeaway for healthy hormones is that it requires optimal nutrition. So fill your plate with nutritionally dense foods, eat to your appetite, prioritise rest and stress management, and listen to your body instead of fighting it. S

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NUTRITION

Fat and your hormones

If you’re still avoiding this macronutrient, it’s time to fatten up your plate.

Dietary fat is finally having its time in the sun. But despite our latest obsession with avocado toast, there are still many body composition-conscious women who fear fats. Whether it’s due to the name itself, or a lingering 90s trend towards low-fat condiments, many of us still struggle with the idea that not all fats lead to fat gain. The fact is, this essential macronutrient

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plays an important role in your health and bodily functions, including improved energy, mental clarity and absorption of fat-soluble vitamins, and healthy skin and nails. But most importantly, fat is critical for balanced hormones. Without a healthy intake of fat, your body can’t create cholesterol – the building block of most hormone

production. This can steadily contribute to issues such as infertility, weight gain, and poor cardiovascular health. In short, taking care of your hormones needs to be a priority, particularly for women. Here’s how you can keep some of your most important hormones and hormonesecreting glands in tip-top shape:

February/March 2020

LEAD PHOTO PAUL BUCETA

WRITTEN BY DR MEGAN RIGBY, DNP AND NUTRITION CONSULTANT, THEMACROMINI.COM

Top three hormones impacted by fat Oestrogen Oestrogen is the primary hormone that allows women to develop sex characteristics and maintain a healthy reproductive system. It’s essential to regulating your menstrual cycle, fertility, bone health, mood, collagen production, and balancing cholesterol. Restricting dietary fat leads to reduced oestrogen production, which can result in unpleasant symptoms such as hot flashes, decreased sex drive, depression, and more. If fat restriction is prolonged, you can expect menstrual irregularities and potential infertility concerns.

Testosterone Testosterone is not just a male hormone, it plays an important role in the female body, too, supporting mood, sex drive and energy, and balances oestrogen. Limiting dietary fat intake throws the balance out of whack as testosterone plummets and oestrogen skyrockets, causing mood alterations and fatigue, and increasing your risk of osteoporosis and fractures.

Thyroid

FRUIT AND NUT BARK PHOTO PAUL BUCETA

BOWL PHOTO ELENA VESELOVA/SHUTTERSTOCK.COM

The thyroid gets a lot of buzz in the health and fitness industry. While thyroid levels may not be directly impacted by fat intake, its absorption and function is dependent on the digestive system and balance of other hormones. Restricting dietary fats directly affects the health of our digestive tract, as some of the conversion and elimination of hormones T4 to T3 occurs within the gut.

“Recent research supports the addition of healthy fats in a well-balanced diet, suggesting women should aim for 50g to 60g daily (although some may require more).” Healthy fat sources

Not all fat is created equally. Try to steer clear of saturated and trans fats, which negatively impact cholesterol and heart health. These are typically found in fried, greasy, and lard-laden foods. Top sources of daily fat should come from omega, monounsaturated, and polyunsaturated fats, such as the ones found in:

● Fatty fish ● Nuts ● Seeds ● Avocado ● Eggs ● Dark chocolate (70%) ● Moderate intake of full-fat dairy

Fruit & Nut Bark

Get a dose of healthy fats and satisfy a sweet tooth with this tasty full-fat treat (use stevia-sweetened versions for a low-carb option). Prep time: 15 minutes Total time: 45 minutes Makes 12 pieces

Ingredients 1 cup raw, salted mixed nuts (cashews, pecans, almonds, walnuts and peanuts) 2 tbsp dried cranberries 115g dark chocolate 1 –2 tsp coconut oil ½ tsp sea salt 1 tsp cinnamon

Method 1. Preheat your oven to 160°C. 2. Line a tray with baking paper and spread the nuts evenly on the sheet. 3. Roast the nuts for 10 to 12 minutes and allow to cool to room temperature. Pour the cranberries onto the tray with the cooked nuts and spread as evenly as possible.

4. In a medium saucepan over a low heat, combine the chocolate, coconut oil cinnamon and salt, stirring continuously until the chocolate and coconut oil are melted. This should take approximately three to five minutes. 5. Pour the chocolate mixture over the nuts and cranberries on the tray, coating them evenly. 6. Cool to room temperature, then refrigerate for 30 minutes. Break the cooled chocolate mixture into threecentimetre pieces. Store in an airtight container for up to three days, or refrigerate. NUTRIENTS PER SERVING (2 pieces):

5g protein | 18g carbs | 20g fat | 3.5g fibre 8.5g sugar S

NUTRITION

Rise and

shine Breakfasts that are as pretty as they are simple and healthy? Yes, please. Amy Lee serves up some of her favourites from her recently published cook book Nourish in 5, so you can get your pre‑work, on-the-go nourishment off to the best start. amylessactive.com // @amyleeactive // @nourish.in.5 Macro and calorie splits are a guide only, and may vary depending on brand of product used.

Available in 40,000 bookshops worldwide and 130 Go Vita stores in Australia. 56

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February/March 2020

HEMP PROTEIN PANCAKES

Makes 8 medium pancakes 74 cals | 5g protein | 6g carbs | 4g fat | 2g fibre per pancake

PALEO

Ingredients

HIGH PROTEIN

• 1 banana • 2 eggs • 1/2 cup (50g) almond flour • 2 tbsp (20g) hemp protein powder (13 Seeds Hemp Protein) • 1/2 tsp vanilla extract • 2 tsp baking powder • 1/4 tsp cinnamon • Pinch of salt

Optional to serve • Nut butter • Berries • Maple syrup

Method

1. Add all of the pancake ingredients to a food processor or blender, and blend until smooth. 2. Thin the batter with a small amount of your favourite milk, if needed. 3. Add a small amount of oil to a cast iron pan and place over a medium heat. Pour a ¼ cup of the pancake mixture into the pan and allow the pancake to cook until bubbles start to form. 4. Flip the pancake and continue cooking for another one to three minutes until ready. 5. Serve with your choice of toppings.

CACAO HEMP PROTEIN BALLS

GLUTEN FREE NO

Makes 16 balls With dark chocolate: 180 cals | 5.3g protein 24.5g carbs | 9.9g fat | 4.5g fibre per ball

Without dark chocolate: 138 cals | 4.7g protein 18.5g carbs | 7.5g fat | 4.5g fibre per ball

Ingredients

Method

• 1 packed cup (130g) dates, pitted • 1/4 cup (25g) hemp seeds, plus extra for topping • 3 tbsp (21g) cacao powder (Organic Road) • 1 cup (110g) roasted almonds or walnuts • 3/4 cup (130g) sugar-free dark chocolate (Well Naturally)

1. Place the dates, hemp seeds, cacao powder and all the almonds except for 16 in a food processor. Blend until well combined. 2. R oll a tablespoon of mixture into a ball and poke an almond in the middle. Mould the mixture into a ball around the nut. Repeat with the remaining mixture.

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PEANUT BUTTER CUP PROTEIN BARS Makes 12 bars 192 cals | 11g protein | 4g carbs | 11g fat | 2g fibre per bar

Ingredients

• 1 cup (220g) smooth peanut butter • 1/4 cup (50g) liquid sweetener (honey or maple syrup works best) • 3 scoops (90g) vanilla protein powder* • 1/2 cup (60g) oat flour • 1/2 cup dark chocolate chips

Method

1. In a large bowl, whisk together the peanut butter and sweetener. Mix in the protein powder and oat flour until it becomes a dough. 2. Line a 20cm baking pan with baking paper. Flatten the batter into the pan evenly, so it fills the entire pan. 3. Place the pan in the freezer for 20 minutes. Meanwhile, melt the chocolate in the microwave on a low heat. Remove the mixture from the freezer and cut into 12 bars. 4. Drizzle the melted chocolate over the bars and add chopped peanuts if desired. Store the bars in an airtight container in the fridge. The bars are best enjoyed chilled.

HIGH PROTEIN

RECIPE TIP

*The bars can be made vegan by using maple syrup and a vegan protein powder. Different brands yield different results, so if the batter is too dry, add more liquid; if it’s too wet, add more flour or protein powder.

FLUFFY VEGAN VANILLA WAFFLES

Makes 8 waffles 135 cals | 1.8g protein | 8.4g carbs | 11.1g fat 1.6g fibre per waffle

Ingredients

• 1 1/2 cups (320g) full-fat coconut milk or coconut cream* • 1 vanilla bean, pods scraped out or 2 tsp vanilla extract • 1 1/2 cups (225g) oat flour (all-purpose, wholemeal spelt flour, gluten-free flour work) • 1/3 cup (40g) xylitol or coconut sugar • 2 tsp baking powder • 1/4 tsp salt

Optional to serve

VEGAN

• Pure maple syrup • Butter or vegan butter • Fresh berries

Method

1. Preheat your non-stick waffle maker and grease it if necessary. 2. I f the coconut milk is solidified, gently heat it in the microwave until liquid, but not warm. Stir in the vanilla. 3. Sift in the flour, sweetener, baking powder and salt. Stir in the milk until just combined (if you overmix, you’ll risk making the waffles tough). Scoop the batter into your waffle maker according to the manufacturer’s instructions, as waffle makers vary. I add two tablespoons of batter per side in my waffle maker. Cook for five to 10 minutes, or until golden brown. 4. Serve fresh with your choice of toppings, or you can freeze the waffles for up to one month – when you’re ready to serve, simply pop the waffle in the toaster or oven.

NOTE: *Other nut milks will work, but the waffles won’t taste as rich. I use the brand Organic Road.

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February/March 2020

KETO

VEGAN

PALEO

KETO BURNT BUTTER COOKIE SKILLET

Makes 10 slices 177 cals | 2.7g protein | 8.4g carbs | 16.1g fat | 1.4g per slice

Ingredients

• 1/2 cup (115g) butter or vegan butter • 1 large egg or flax egg (Organic Road) • 1 tsp vanilla extract • 1/4 cup (35g) xylitol or coconut sugar (if you’re not strict keto) • 2 cups almond flour (200g) (or you can substitute 1/2 cup of almond flour for 1/2 cup protein powder) • 1/2 tsp salt • 1/2 cup (75g) sugar-free chocolate chips (Well Naturally)

Method

1. Preheat your oven to 175°C. Heat the butter in a 20cm non-stick pan over a high heat until bubbling. Reduce the heat and cover the pan to prevent the butter from spitting. Continue to cook, stirring occasionally, until the butter starts to brown. Remove from the heat and allow to cool for about five minutes. 2. While the butter is cooling, whisk together the egg, vanilla and sweetners, then add the cooled butter to the bowl. 3. Sift the almond flour into the bowl. Add the salt and half of the chocolate chips. Gently mix all of the ingredients together until the batter is well combined and creamy. It should be a little thicker than cookie dough. 4. Smooth the batter into a skillet and top with the remaining chocolate chips. 5. Bake for 20 to 25 minutes, or until golden and firm on the top when pressed lightly. A toothpick inserted into the centre of the cookie should come out clean. Serve with sugar-free ice cream or frozen yoghurt. S

RECIPE TIP I melt Well Naturally Sugar-Free Dark Chocolate and pipe it into decorative shapes.

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#BodyPositive2020

STRONG

Women to Watch This issue’s women to watch have all overcome significant challenges in their health – from digestive issues and addiction to acne and body dysmorphia. Now flourishing from the inside out, they’re ready to share their story.

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February/March 2020

CLAUDIA JOVANOVSKI

Body Transformation Coach and Bikini Competitor claudiajovanovski.com // @claudia.jovanovski

Attending an all-girls school surrounded by peers who craved a super lean aesthetic took its toll on the mental health of Claudia Jovanovski. After becoming obsessed with calorie counting, undereating and excessive cardio, she knew it was time to make a change. She sought qualified help, overturned her social circle and took up resistance training. Now, she’s competed in dozens of bikini shows, is an internationally published cover model and – most importantly – is healthy, happy and confident in her own skin.

ON MY JOURNEY SO FAR

MY DEFINITION OF STRONG

I have always been very active – I played sport in school and exercised most days of the week – but my life was far from balanced and healthy. I believed the skinnier I was, the more attractive people would find me. Instead of worrying about the nutritional value of food, I only considered its calorie and fat content. My diet largely consisted of low-calorie, caffeinated, processed, artificially sweetened and highly addictive ‘foods’ such as diet sodas, low calorie bars, chewing gum and sugar-free lollies.

A strong woman empowers, motivates and uplifts others. She’s a fighter. She gets knocked down nine times and gets up 10. She knows who she is and stays true to herself, even if other people don’t approve. She’s kind, respectful and honest, and has integrity and compassion. She stands up for what and who she believes in, and she knows she deserves to be treated with respect, kindness and love. She calls out people who don’t treat her well and removes toxic people from her life.

After moving from Cape Town in South Africa to Sydney, I slowly started eating healthier and incorporating light resistance training. After just three weeks, I felt like a new person! I had more energy, and I felt strong and healthy instead of frail, tired and weak. Two years later, I knew I wanted to compete in bikini competition, so I sought a gym and trainer experienced in prepping models for fitness shows. Despite being dismissed initially for being ‘too skinny’, I eventually began with a well-respected coach; my shoulders filled out and, best of all, I could lift my own body weight!

IF YOU’RE JUST STARTING OUT Get your nutrition in line with your health and fitness goals. Nutrition is the cornerstone of achieving your objectives, whether it be hypertrophy, fat loss, maintenance, wellness or improved performance.

ON OVERCOMING CHALLENGES

while still maintaining a lean physique was tough. I eventually decided to trust the process of eating more nutritious food and slowly included foods I had once feared – namely fats and carbs – into my diet. After only a month, I no longer had any sugar cravings and I had visible abs for the first time in my life.

BESPOKE TRAINING My week includes two 45-minute weight training sessions, a one-hour golf lesson, a group class such as dancing or jiu-jitsu, and a long hike or outdoor workout.

WHAT’S NEXT This year I really wanted to focus on my mental wellbeing. I have overworked for several years, so 2020 is about stepping back from 12-hour work days and enjoying the ‘dance life’. I’m spending more time outdoors and with family and friends, trying lots of new classes and activities, and restricting my time in front of screens, including my phone.

Learning how to manipulate my diet or regime so I could enjoy my life and include sweet treats, wine and meals out

MY DAY ON A PLATE

BREAKFAST: Three poached eggs on dark rye toast with a coffee. SNACK: Whey protein, BCAAs and a banana as a pre-workout snack. LUNCH: Lean meat burger patty, a mixed Mexican-style salad, and orange vegetables such as sweet potatoes, pumpkin and carrots. SNACK: Tuna, avocado, mixed leave salad and fruit. DINNER: Stir-fry consisting of a lean source of protein and a variety of vegetables.

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JOHANNA SAMBUCINI

Nutritionist and Fitness Model nutritiouslyjo.com // @johannasambucini

Johanna Sambucini is living proof that if you push your body too hard, it will eventually break. After developing a passion for fitness in her teenage years, she competed in her first bodybuilding comp at just 16 years of age. By 23, she was sick – mentally, physically and emotionally – and she knew something had to change. Now healthy, happy and on the other side, she’s helping other women by sharing her story and new-found education in holistic health.

MY DAY ON A PLATE

BREAKFAST: Pumpkin-spiced, glutenfree, organic whole oats with chia, flax seeds and bananas. SNACK: Raw trail mix and dried mango. LUNCH: Butternut squash soup. DINNER: Sautéed leek and mushrooms, tempeh portobello mushroom and avocado burger with lettuce.

PHOTO CREDIT: JIM FRYER

DESSERT: Occasionally, coconut ice-cream with dark chocolate.

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ON MY JOURNEY SO FAR

MY DEFINITION OF STRONG

In my early 20s, after years of competing, I was suffering digestive issues, thinning hair, PMS, a chronic hip injury, scoliosis, cystic acne, extreme weight loss, chronic stress – and the list goes on! I went from doctor to doctor for three years, and was left feeling hopeless, insecure and with low self-esteem. It wasn’t until I met with an Ayurvedic doctor in New York City that my life changed. The doctor helped me address my gut issues through nutrition, supplementation and lifestyle modifications, upping my fibre, micronutrient and water intake. I started eating more plant based, meditating, setting a proper routine and taking part in activities I enjoyed. As my health improved, so did my motivation to help others, so I studied Ayurvedic nutrition and cooking and enrolled in a holistic nutrition course, and the rest is history. Today I work with women who struggle with digestive issues and hormonal imbalances and want to take control of their health naturally.

To me, being a strong woman means understanding that you’re different and unique in your own way. It means rising when you fall, working hard and never giving up on your dreams. It means respecting and loving yourself and others, and having the courage and discipline to take control of your own health.

IF YOU’RE JUST STARTING OUT Never give up and keep visualising what you want. It takes trial and error to see what works best for you and your health or fitness goals because we are all biochemically different.

ON OVERCOMING CHALLENGES My greatest challenge was my own health: I was too thin, not eating properly, and I had hormonal and digestive imbalances. I overcame them by taking control and educating myself, using trial and error to find what worked for me, and working hard to change my mental outlook.

BESPOKE TRAINING I love cross training! I strength train three to four times per week, and I do yoga three times per week. Once a week, I’ll do gymnastic conditioning classes, and private contortion and handstand classes. I love acrobatics, so you will always find me at the gym moving and stretching my body in new ways.

WHAT’S NEXT I’m looking forward to training, competing and travelling this year, while building my own brand and working with my female clients on their nutrition. I’m also working on an ebook and gut health program for women.

February/March 2020

TAMARA MEYER

Online Coach coaching.tamarameyerfitness.com // @tamarameyerfitness

From dancing to CrossFit to bodybuilding to influencer, there is little in the world of fitness that Tamara Meyer hasn’t done. But overcoming unhealthy addictions and reliance on prescription meds has been, by far, her greatest achievement. Now a bikini pro and full-time online coach for hundreds of women nationwide, she spends her days training hard – and inspiring others even harder.

I found fitness not long after I graduated from my dance course in 2009. Finding CrossFit in 2010 allowed me to come off anti-depressants and sleeping tablets, and inspired me to enrol in the Australian Institute of Fitness to complete my Personal Training (PT) certification in 2014. Soon after, I competed in the Natural Bodybuilding Australia competition, placed first and never looked back. By 2016, I’d veered into the WBFF, and in 2018 I claimed my pro card and leapt into my online business.

MY DEFINITION OF STRONG Strong to me means more than just being physically strong. It means being open to your flaws, your growth, your failures and your journey, and to lead by example – not by being innately positive, but by being real, authentic and relatable. I’ve always wanted to show people that’s it’s okay to have bad days, but we need to ask ourselves, ‘What is this teaching me?’.

IF YOU’RE JUST STARTING OUT Seek a coach who is knowledgeable, who understands the importance of mindset and who encourages you to be the best version of yourself. Start working on yourself internally just as much as you want to work on yourself physically. Because having a strong mindset will help you improve physically – in the gym and in everyday life.

ON OVERCOMING CHALLENGES I was diagnosed with complex posttraumatic stress disorder due to my traumatic childhood. I had to finally take off the mask, work on myself internally and allow myself to heal. I meditated, journalled and saw a therapist. The experience has taught me how important it is to focus on your mental health.

BESPOKE TRAINING At the moment, I train six days per week with weights, while incorporating my daily steps. My trainer has got me doing legs every day which has been factored into my goals, lifestyle, recovery and nutrition. For my clients, I’ve seen great success with people training four days per week and I think it’s vital that their training matches their lifestyle. I also encourage my clients to get outdoors – it’s good for your headspace and to receive a dose of vitamin D!

WHAT’S NEXT I am running my first fitness retreat in Bali, in partnership with CrossFit Wanderlust. It will cater to all using my style of training, plus mindset coaching. I’ll also be running a variety of #tmfslayevents in Sydney, Melbourne and Adelaide, and competing in WBFF Pro Shows in October and November. S

PHOTO CREDIT: ERIKA BENCS

ON MY JOURNEY SO FAR

MY DAY ON A PLATE

BREAKFAST: Egg whites, two rashers of bacon, avocado, spinach and cherry tomatoes. SNACK: Three thin rice cakes with peanut butter and honey. LUNCH: Turkey mince, basmati rice, spinach and taco mix. SNACK: Turkey mince, cashew nuts, spinach and honey. DINNER: Salmon, cauliflower rice and broccolini. DESSERT: Strawberry cheesecake Halo Top ice-cream.

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WELLNESS RX

Pills, Rings & IUD Things

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February/March 2020

With so many contraception options and stories of horror side effects – from mood imbalances to acne – how do you know which one is right for your physical and mental health? Journalist Ronelle Richards takes a closer look. Since the mainstream introduction of the Pill back in the 1960s, women have had to bear the responsibility of contraception – from avoiding pregnancy to dampening irregular or painful periods and easing chronic conditions such as endometriosis or polycystic ovarian syndrome (PCOS), and that little hormone-packed circle has been, in many respects, a lifeline. But could the Pill and other hormonal contraception also be doing unmitigated damage? A small study presented to the Radiological Society of North America released in December last year found women taking the Pill had a significantly smaller hypothalamus – the part of our brains that (among other things) is responsible for releasing hormones and regulating emotion. Now, the study is extremely preliminary, so there’s probably no reason to panic, but it does get you thinking about how the popular prescription is impacting our insides. Researchers also found that a smaller hypothalamic mass was associated with greater anger responses and strongly correlated with symptoms of depression. Thankfully, there was no significant relationship found between hypothalamic mass and cognitive performance. So your thinking is unlikely to be impacted – it’s how you feel that might go down the gurgler.

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It’s not the first time hormone-based contraceptives have had unprecedented side effects. A small media storm spilled out in 2016 after the World Health Organisation commissioned a trial for a male contraceptive that was deemed 96 per cent effective in preventing pregnancy. Unfortunately, the study was quickly discontinued due to side effects such as severe acne, mood disorders and extreme depression, with one participant even attempting suicide. All this being said, a study by the CSIRO estimated almost half of all pregnancies in Australia were unplanned – so we aren’t saying to ditch the contraception completely. For the 85 per cent of women using some form of contraception to be prepared as possible, what we are saying is that knowledge is power. Understanding how your hormone cycle works and what you’re taking is vital.

Ask the experts Our hormones flux throughout the month and adding in a hormonal birth control adds another layer of complexity. Specialist Women’s General Practitioner (GP) at Jean Hailes for Women’s Health, Dr Kerryn Rae, says there’s no one-size-fits-all approach. “When health professionals prescribe contraception, the woman’s age, physical and emotional health, family history, menstrual, contraceptive

FOLLICULAR – begins on day one of your period and continues until ovulation (egg release). This is where both oestrogen and testosterone begin to build back up and you start to feel good. Heightened smell, clearer thinking and better coordination are just some of the perks.

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and pregnancy history, personal preference and cost all need to be taken into consideration,” she says. “Women need to find a clinic or women’s health provider they can trust, and the contraception consultation should include sexually transmitted infection (STI) screening and cervical screening information.” With all those aspects taken into account, Dr Andrew Zuschmann from City Fertility in Sydney says contraception is still a safe option. “It has been deemed safe to use hormonal contraception in women with established mental health issues. However, the specific impact of the contraception will differ slightly between individuals,” he says. “Overall, the rates of women developing mood changes or depression as a result of hormonal contraception is roughly one in 200, so a fairly low risk. Some mental health conditions such as premenstrual dysphoric disorder are actually treated by combined contraceptive pills.”

Dr Alex Polyakov, Medical Director at Melbourne IVF and Clinical Senior Lecturer at the University of Melbourne, takes a more cautious approach – particularly if a woman is already suffering emotional or cognitive symptoms. “All contraceptives, except copper intrauterine devices, may have an impact on mental health. Some women may experience low mood and even depression,” he says. “It is also important to consider the type of hormonal imbalance and conduct a full investigation to establish the cause of the imbalance before contraceptive advice is given. This would probably require a review by a gynaecologist or reproductive endocrinologist to ensure that whatever abnormality is present, it’s treated appropriately and in a safe fashion.”

Oestrogen – villain or friend? Oestrogen has had a bad rep ever since a Women’s Health Initiative study in 2003 concluded hormone replacement therapy

It’s all cyclical Hormones oestrogen and progesterone play integral roles in the ebbs and flows of the menstrual cycle, causing different physical symptoms and changes in your mood and emotions during each phase.

OVULATION – is when your oestrogen and testosterone peak and sex drive increases. It’s not all good news though – this is also the time when those pesky skin breakouts tend to occur.

LUTEAL – progesterone increases, leaving you feeling physically hot. If your egg isn’t fertilised and you don’t fall pregnant, your progesterone will begin to decline. This imbalance of oestrogen and progesterone is what can cause PMS or feelings of depression or irritability. Avoid eating a lot of salt and sugar, as it will only make the rollercoaster worse.

MENSTRUAL – oestrogen and progesterone reduce significantly, leaving many women feeling tired.

February/March 2020

(taking oestrogen for menopause) was a risk factor in developing breast cancer. However, US researchers Avrum Bluming and Carol Tavris of the book Estrogen Matters have been working to debunk this myth, asserting that oestrogen is not only the best treatment for menopause, but is also the only current treatment to reduce the risk of Alzheimer’s.

actually got a very potent mental effect on neurochemistry and brain chemistry, and can act like an antipsychotic and antidepressant in the brain.”

Progesterone is one half of the combined Pill, and the synthetic form progestin makes up many hormonal contraception options.

Which begs the question: what does taking synthetic forms of hormones in our contraception mean for our oestrogen levels and our mental health?

A growing body of research points to this synthetic progestin being the likely cause of depression and mood changes experienced by some women taking hormonal contraception.

Another 2008 study from the Alfred Hospital and Monash University found administering estradiol (the most potent form of oestrogen) with antipsychotic medication helped improve symptoms of psychosis and depression.

Progesterone problem

“Estradiol is a neuroprotective hormone: when oestrogen levels are higher it helps in terms of mood and concentration and anxiety symptoms,” says the study’s author, Jayashri Kulkarni, a Professor of Psychiatry at Monash University. “We often think about oestrogen as a reproduction hormone and that it really only affects the ovaries or uterus, but it’s

Could progesterone actually be the villain we’ve all been overlooking? A relatively new area of research is the impact of this important hormone on our brain. It appears to trigger the amygdala – our primary alert system that produces fear and anxiety – and this might explain why we can feel stressed over seemingly insignificant situations at certain times of the month. Research from the University of Umeå in Sweden found that progesterone has a similar impact on our brains to depressive drugs such as alcohol or sleeping pills.

Side effects A study published in JAMA Psychiatry from Denmark studied more than one million women and adolescent girls with some concerning findings. It found that those on the combined Pill were 23 per cent more likely to be prescribed an antidepressant by their doctor, most commonly within the first six months of taking it. Women on the progestin-only pills (such as the mini Pill), were 34 per cent more likely to either take antidepressants or receive a diagnosis of depression compared to those who were not using a hormonal contraception.

Options, options, options Pill or not to Pill, that is the question. We look at the pros and cons of some of the contraceptives on the market. THE PILL The most common option is the combined oral contraceptive Pill (OCP). “A very simplified way of looking at how an OCP works is to say that it switches off the production of hormones in the ovary and replaces those hormones at the same time,” says Polyakov. PROS: A 2014 study from Monash University showed taking the OCP might improve verbal memory. CONS: Risk of anxiety or depression, dependent on your susceptibility. THE MINI PILL This is a progestogen/progestin only contraception that contains a small amount of the hormone to thicken the mucus at your cervix and prevent sperm from entering. PROS: Austrian neuroscientist Belinda Pletzer has found women taking progestin-only had altered brain structures, often resulting in better spatial awareness.

CONS: The same research found the women had lower verbal fluency (our ability to think of new words) and less ability to recognise subtle emotions compared to women who weren’t currently using hormonal contraception. IMPLANON (THE ROD) The size of a match-stick, the rod is placed just under the skin and releases estonogestrel (progestogen hormone) continuously to stop the production and release of eggs. It also thickens the mucus lining of the uterus to prevent sperm entering.

PROS: Very set and forget, with no need to take daily pills, and can remain inserted during intercourse. Each ring lasts for one cycle (three weeks with a week’s break for your period). Lower dosage of hormones compared to the Pill. CONS: Common side effects include mood changes and depression, especially if you have a history of depression. That said, Kulkarni says it may impact brain neurochemistry less than some other choices: “It can still cause depression but it’s not as bad – I would put it in our book as maybe second or third choice [for contraception]”.

PROS: Lasts for up to three years, fairly inexpensive.

PROGESTOGEN INTRAUTERINE DEVICE (IUD)

CONS: Gives you an irregular period, but for 20 per cent of women this will settle down within three months and potentially stop periods all together. A further 18 per cent will experience bleeding abnormalities and will need to have it removed. Acne, breast tenderness and mood changes can all occur.

The Mirena branded IUD slowly releases a synthetic hormone progestogen to prevent pregnancy and also makes your uterus lining thin and not ideal for implantation. It’s inserted into the uterus with or without anaesthetic. “They have only a partial effect on suppressing ovarian production and therefore are probably less likely to affect mood and sexual function,” says Polyakov.

THE RING

PROS: Statistically, it’s the most effective form of contraception and contains less progestin than the Pill.

A small flexible plastic ring that is inserted into the vagina and releases synthetic oestrogen and progestin that prevent the ovaries from releasing eggs.

CONS: The manufacturer states one in 20 women presents with depressive mood or episodes.

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Make yourself heard Zuschmann is quick to point out your health professional is your best place for advice. “It’s important that treatment is optimised for individual woman and her particular medical circumstances. Some methods of hormonal contraception can actually be used to treat hormonal imbalances or mid-cycle spotting, and a medical professional can help guide the individual in question to the best option for her,” he tells STRONG Australia.

“ A growing body of research points to this synthetic progestin being the likely cause of depression and mood changes experienced by some women taking hormonal contraception.”

“It is also important that women with any specific mental health concerns have individualised management under the care of their GP or women’s health specialist to determine the best contraceptive choice for them.” Kulkarni says women often don’t get listened to when discussing symptoms with their GP, and sometimes second guess the severity of what they are experiencing themselves. She says dramatic mood changes are a reality and it’s important to take notice. “Unfortunately, women’s mental health has never received much attention. When people talk about side effects from the Pill, there’s a whole range of physical side effects – and very serious ones like blood clots – but I think major depression is a major killer,” says Kulkarni. Kulkarni emphasises that more awareness of the impact of hormones is needed, and women in particular need to understand their impact on brain chemistry and concentration. Although most GPs recommend trialling a new contraception for three months, Kulkarni says a significant and persistent drop in mood must be actioned quickly.

Non-hormonal options If you’re ditching the hormones, there’s still a few contraception options worth trialling, including cheap and simple barrier methods such as condoms. COPPER INTRAUTERINE DEVICES (IUD) Inserted into the uterus (with or without anaesthetic) the copper IUD is a non-hormonal option. Toxic to sperm, it also stops a fertilised egg from settling into your uterus. PROS: Depending on the brand, a copper IUD can last for five to 10 years. For women over 40, it can last double that time. It can also be used as an emergency contraception if it’s inserted within five days of intercourse. CONS: Can cause painful and heavy bleeding. DIAPHRAGM

“Three months of depression is a long time to be depressed and I also worry about the message of you have to grin and bear it, because that’s not the message,” she says.

The diaphragm is a barrier cap placed inside the vagina and blocks sperm from entering the uterus. It must be left in for at least six hours after intercourse so the sperm die.

“This depression might include a significant drop in mood, tearfulness, not being able to get out of bed, but this depression can also be much more insidious – not being able to enjoy things, loss of perspective, an irritability creeping in and a sense of hostility over not very much.

CONS: Incorrect insertion can void its effectiveness, and insertion and removal can increase the risk of a urinary tract infection. Overall, it’s not as effective as some other options.

“Let’s try and empower women in the community to understand [contraceptive induced depression] is real.”

PROS: A drug-free option and can be used at the last minute.

FAMILY AWARENESS METHOD (FAM) This method has been gaining traction with some influencers as a natural way to protect yourself from unwanted pregnancy. It is based on monitoring your bodily signs multiple times a day – including temperature and observing your cervical mucus to determine how fertile you are – and abstaining when in a fertile part of your cycle. PROS: No hormones or need to take medication. CONS: Requires a lot of checking and if incorrect is ineffective. It’s also not recommended if you are travelling through different time zones or are stressed. S

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February/March 2020

@__laurenkate

Lex

At 17, she was diagnosed with severe depression and anxiety. Addicted to prescription pills and ‘managing’ her condition with drinking and partying, she spent the next four years in and out of hospital following multiple suicide attempts. There was a time she didn’t expect to live past her 21st birthday. Now an extremely successful wellness coach and blogger, this is the story of the inspiring Lauren Patterson (@__laurenkate) and how becoming a mother saved her life.

Lex X

PHOTO CREDIT: FIFI ROCHET

with

@actionalexa

LIVIN’ STRONG

CONTENT WARNING: THIS ARTICLE DISCUSSES SUICIDE AND MENTAL HEALTH ISSUES

Motherhood portrayed in movies is about the joy of a new life and limitless love – which is absolutely true. But what most movies fail to mention is a mental health condition that impacts one in every seven mothers after giving birth. I was one of them. After living with severe depression and anxiety for most of my life, I had managed to come recover just in time for my first pregnancy, so I got to experience the epic happiness of being a new mother. However, after having Max, I was diagnosed with post-natal depression – which not only hit me hard, but it hit the kids’ father pretty hard, too. He dealt with it the only way he knew how. At the age of 22, I was a single mother. I remember sitting on the kitchen floor with my head in my hands, both my newborn and my toddler screaming at me. I remember crying hysterically with them. I remember not leaving the house for weeks on end. I remember breaking down because my newborn

wouldn’t sleep more than 20 minutes at a time. I remember thinking that I was a horrible mother because my milk dried up. I remember telling myself that my kids deserved a better mum. But even on those days that I broke down and felt that it was all too much, I also got to cuddle my babies to sleep and sing them lullabies. And that was pretty awesome. So yes, it does get better. Becoming a mother changed my life in so many ways. It gave me a reason to live, a reason to work hard, a reason to be excited every single day and a reason to smile. Now, whenever I see a mother in the middle of the street who looks like they could break down at any second, I smile at them and send them a subliminal message that says: ‘Babe, I feel you’. I hope it makes them feel less alone. If they want to throw their handbag on the ground while their children scream and they want to yell every curse word known to man in the middle of the street – well, I’ll stand right there with them and do it, too.

I was told that I’d never make it, but I did. And I did it alone. And here I am, voicing what I try and tell myself daily – the result of listening to one thousand Melissa Ambrosini and Lewis Howes podcasts, because that was the beginning of change: I am a great mother. I do make a difference. I can achieve anything I put my mind to. I am worth the opportunities that are given to me. I have come so far, so I need to keep going. If you are reading this and any of the words resonate with you, acknowledge them, write them down, say them out loud – scream them from the rooftops if you need to – and make this your moment for change. S

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BEAUTY

HACK YOUR

BEAUTY HORMONES WRITTEN BY KRISTINA IOANNOU

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February/March 2020

Hormone levels change as we age – rising when we’re children, peaking during puberty (the horror) and declining in our 30s and 40s. Then there are those time-of-the-month breakouts, pigmentation (known as melasma) when you’re pregnant, and patches of sensitive skin as you go through menopause. Safe to say, hormones don’t always perform how they should – or at least how we would like them to – impacting the quality of our skin, hair and body. Here’s how to find the balance and reclaim your glow. Think of your body like a Fortune 500 company. There are layers of management, countless systems that must work together seamlessly, and tons of goals that occasionally conflict. It’s complicated. Thankfully, you don’t have to think much about it, because your hormones – chemical messengers that travel throughout the body – do most of the heavy lifting. They control many of the body’s crucial functions including mood, health, behaviour and fertility, while many organs take direction from them including the brain, skin, heart, kidneys, liver, bone, muscles and all endocrine glands within the body. However, when hormones are out of balance or start to decline, they do have the ability to generate unwanted symptoms. “Hormonal decline can lead to a vicious cycle of symptoms such as sagging skin, poor muscle tone, lowered ability to heal and repair, reduced hair growth, loss of bone density, loss of libido, sleep disturbances, body aches, fatigue, low mood, brain fog, cognitive decline, metabolic disorder, lowered immune response and an increased risk of disease,” explains Dr Natasja Fox (DOM), ACNEM Clinical Nutrition. It’s a bit like music played in a beautiful but sometimes discordant symphony. When hormones play too loud or soft, too fast or slow, and don’t coordinate with the others, the

sound produced may be jarring to the system. It doesn’t help that in today’s modern world, natural hormone balance is becoming increasingly compromised by factors such as extreme stress, exposure to harmful chemicals and Westernised diets. That’s why taking your understanding and awareness of hormonal health to the next level is essential. “Controlling your stress levels and how you respond to stress is imperative for healthy hormonal ageing, as well as having a light hand when it comes to caffeine, alcohol, stimulants and sugar,” says Dr Fox. Meditation, sleep, rest and mindful yoga are some other excellent ways to keep hormones cool, calm and collected, she adds. Bioidentical hormone replacement can also be used short term – especially for those going through premature menopause – but will not treat the root cause of the imbalance. “You must test your hormones with a health-trained professional and not make assumptions about what you think is out of balance,” warns Dr Fox. Though it can be difficult to combat a hormone-induced skin problem, it’s certainly not impossible. There are things we can do every day, all year around, to support our female hormone health and be stronger, glowing, super versions of ourselves as we age.

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Here are five primary hormones that impact our appearance and how we can ensure they are balanced for radiant and youthful-looking skin, lustrous hair and strong nails.

THE HORMONE:

OESTROGEN WHAT IS IT? The primary female sex hormone, which is primarily produced by the ovaries. It not only plays a crucial role in the menstrual cycle and fertility, but also supports everything from bone density to mood regulation. THE BEAUTY LINK: Oestrogen is associated with increased collagen production, skin thickness, skin hydration, wound healing, and improved barrier function. Maintaining adequate oestrogen levels offers some degree of protection against skin photoageing and helps produce healthy sebum – an oily, thick substance that naturally lubricates your skin. THE BEAUTY IMBALANCE: A 2017 study by the Department of Dermatology in the Netherlands found that two out of five women reported more sensitive skin around the time of menstruation, which researchers suspected could be due to low levels of oestrogen during this phase. The study also reported that a third of postmenopausal and perimenopausal

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women also noted increased skin sensitivity after menopause — the time when oestrogen levels decrease. Another sign of oestrogen imbalance is excess sebum production. “For some women, sebum may produce a healthy glow on the skin, whereas in other women it may cause premenstrual acne as the skin pores become clogged due to the excess oil along with dirt and dead skin cells,” explains Dr Fox. TREATMENT PLAN: To maintain optimal levels of oestrogen balance, Dermal Therapist and Director of HÜD Skin + Body, Gry Tømte (hud.com.au) says you must eat sufficient protein and green leafy vegetables, and high amounts of Omega 3, 6, 7, and 9, while making sure your gut is functioning optimally so it can absorb nutrients. Dr Michele Squire, PhD, BSc (Hons), BBus, RN, says that it’s equally important to support oestrogen-deprived skin with the right topical products. “These include a gentle, fragrance-free cleanser and moisturiser that respect and improve the skin barrier without irritation, along with performance ingredients such as vitamin A, vitamin C, and vigilant sun protection,” she says.

TRY THESE: 1. Ren Evercalm Cleansing Gel, $40, mecca.com.au 2. The Jojoba Company Daily Light Moisturiser, $32.95, thejojobacompany.com.au 3. Drunk Elephant C-Firma Day Serum, $122, mecca.com.au

February/March 2020

THE HORMONE:

PROGESTERONE WHAT IS IT? Progesterone is vital to regulating your sleep cycle, and boosting immunity and brain function. Also produced by the ovaries, progesterone is a sex hormone that rises during the middle of the menstrual cycle and is released in high amounts at ovulation and just after. THE BEAUTY LINK: Alongside aiding in the production of sebum, progesterone helps to stimulate collagen production in the skin. Collagen is the main protein in our skin that prevents wrinkles, as it maintains skin elasticity. THE BEAUTY IMBALANCE: Many women will experience fluctuations of progesterone throughout their life. An imbalance of this hormone can lead to symptoms classically associated

with ageing, such as poor sleep, mood swings and foggy thinking. “Progesterone will also decline when a woman stops ovulating due to stress, disease, low BMI or excess muscle tissue,” says Dr Fox. During menopause there is a decrease in progesterone. “This drop can lead to dry skin conditions, such as eczema, caused by a reduction in oil production and barrier defence system,” says Tømte. TREATMENT PLAN: “Having a healthy 27 to 32-day menstrual cycle is vital to maintain healthy progesterone levels,” says Dr Fox. Progesterone levels may also be supported with stress management and adequate sleep. Incorporating foods high in vitamin E and zinc, such as sesame seeds, can similarly assist in distributing nutrients the body needs to produce progesterone. “As the skin gets drier and lacks volume, we must supplement it with essential fatty acids to maintain a healthy barrier function and sufficient levels of interstitial fluid in the cells, which is what keeps the skin full of bounce and volume,” says Tømte.

TRY THESE: 1. Biossance 100% Squalane Oil, $32, sephora.com.au 2. Sukin Rosehip Rejuvenating Facial Scrub, $13.95, sukinnaturals.com.au 3. Rare by Livkin Glacial Glow Energising Brightening Mask, $129, rarebylivkin.com

THE HORMONE:

TESTOSTERONE WHAT IS IT? The body needs this crucial hormone to develop lean muscle mass, burn fat and boost libido. While it’s made in the testes in men, a woman’s ovaries also release small amounts of testosterone into the bloodstream. THE BEAUTY LINK: Testosterone attaches to hair cells and plays a major role in stimulating hair growth, especially on the face. According to Dr Fox, healthy levels of testosterone help maintain skin thickness, which can prevent the formation of wrinkles and lines. THE BEAUTY IMBALANCE: “Women who exercise too much can lose their period and experience skin breakouts as muscle holds more testosterone and

throws out the balance of sex hormones in the body,” says Dr Fox. She adds that women who are experiencing excess hair on their jawline should investigate an imbalance in their testosterone levels and their Sex Hormone Binding Globulin (SHBG) – a protein made in the liver that binds to excess testosterone and oestrogen and can lead to hormonal acne. According to Tømte, high consumption of dairy and refined sugar spikes a hormone called IGF-1, which increases inflammation in the body. “This converts testosterone into Dihydrotestosterone (DHT), which is bad news for anyone with acne, rosacea or eczema as it can cause flare-ups,” she says. TREATMENT PLAN: According to Dr Fox, anything that helps regulate SHBG and testosterone levels – such as maintaining healthy weight levels and reducing sugar, alcohol, caffeine, pharmaceutical and illicit drug use – can help clear up testosterone-related breakouts and acne.

TRY THESE: 1. Zea Relief Kunzea Cream, $34.95, zearelief.com 2. Glamglow Supercleanse Clearing Cream-to-Foam Cleanser, $49, mecca.com.au 3. Lina Hanson Global Face Serum, $160, saintfrancisplace.com.au

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THE HORMONE:

THYROID

WHAT IS IT? Produced by the thyroid gland, it keeps the body in balance by regulating functions such as breathing, heart rate, metabolism, and body temperature. THE BEAUTY LINK: The health of your thyroid is said to predominantly play into the appearance of your hair and skin. THE BEAUTY IMBALANCE: Too much of the thyroid hormone causes the skin to become thin and inflamed leading to rashes, redness, and eczema, whereas an underactive thyroid can cause the skin to appear very dry and rough, and covered with fine, flaky patches. While the body naturally loses and replaces hair over time, an unhealthy thyroid can boost DHT levels. Dihydrotestosterone is known for attacking hair follicles,

which can cause them to shrink or disappear entirely, leading to female pattern baldness. Hyperpigmentation, vascular conditions such as broken capillaries, and general redness are also signs of overactive thyroid, according to Tømte. When our blood sugar levels elevate insulin and cortisol in the body it dramatically affect thyroid function, she says. TREATMENT PLAN: “Controlling our stress levels and how we deal with stress is vital for healthy skin and healthy thyroid function,” says Dr Fox. Research is proving that just 20 minutes of daily meditation is one of the most potent practices for down-regulating the stress response, rebalancing cortisol, and helping to maintain healthy blood sugar levels. Cutting out a inflammatory foods – such as gluten, dairy and nightshade vegetables – may also help to ease symptoms. Upping B vitamins and magnesium supps can help to protect and support the thyroid.

TRY THESE: 1. Paula’s Choice Clear Pore Normalizing Cleanser, $20, paulaschoice.com.au 2. First Aid Beauty Ultra Repair Cream, $61, sephora.com.au 3. Alya Skin Pink Clay Mask, $49.99, alyaskin.com

THE HORMONE:

DHEA

WHAT IS IT: The least well known of hormones, but no less important, DHEA – otherwise known as DHT – is a hormone precursor, which means that it helps to set off the reaction that will produce other hormones, such as testosterone and estrogen. THE BEAUTY LINK: Commonly termed the ‘youth hormone’, DHEA plays a major role in preventing numerous agerelated conditions, including cognitive decline and warding off weight gain as we age, and is vital to maintaining youthful-looking skin. DHEA affects skin elasticity due to its significant role in collagen production, while it decreases the production of the collagenase enzymes that destroy collagen. “DHEA also increases the production of sebum in the skin that maintains a bright and line-free complexion,” says Dr Fox.

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THE BEAUTY IMBALANCE: Excess production of DHEA during periods of high stress or inflammation will cause acne breakouts like all the other sex hormones. Around your mid to late 20s, DHEA begins a gradual decline, which contributes to the ageing process. By the age of 70, you’ll likely have less than 10 per cent of the DHEA you had in your 20s. Gulp. TREATMENT PLAN: “Maintaining a healthy body mass index (BMI) via a healthy diet and regular exercise, which isn’t extreme in nature, will help balance your DHEA levels,” says Dr Fox. Eat a gut-friendly and anti-inflammatory diet free of highly processed foods and rich in healthy fats, lean protein and probiotics. Therapy with DHEA can also be helpful in treating auto immune and chronic skin disorders – although, in some cases, it may be more effective to replace testosterone or oestrogen to correct imbalances.

TRY THESE: 1. Dr Dennis Gross Alpha Beta Extra Strength Daily Peel, $229, mecca.com.au 2. Mesoestetic Imperfection Control, $78, mesoestetic.com 3. Amazonia Raw Collagen Glow 5000, $37.99, amazonia.com

February/March 2020

BEAUTY BALANCING ACT Even though hormonal flare-ups come from within, how you treat your outsides still seriously counts. “Having regular facials can help remove grease, dirt, grime and excess build-up of sebum from the pores of the skin to prevent breakouts,” says Dr Fox. “Micro-needling can spur the production of new collagen and elastin fibres that thicken the skin and reduce the appearance of wrinkles, acne scarring, and sun damage.” Chemical peels are another way to help revitalise the skin surface by creating an even and controlled shedding of the skin cells. Although Dr Fox warns against overexfoliating. “Harsh exfoliants and peels can remove the acid mantle layer of the skin leaving the skin vulnerable to infection,” she says. As for laser treatments, these use light, ultrasound or radiofrequency to tighten or resurface the skin and may be able to assist in the production of new collagen. To combat acne, Dr Squire recommends vitamin A derivatives (either topically or orally) to reduce sebaceous gland activity. “Skincare should focus on products with ingredients that regulate sebum production (niacinamide), reduce bacteria (benzoyl peroxide, azelaic acid) and unclog pores (beta hydroxy acids such as salicylic acid),” she says. “Look at gut function, nutrition, diet and other lifestyle factors that may be triggering an otherwise manageable hormonal condition,” adds Tømte, whose Melbourne-based clinic includes an onsite naturopath and advice from dermatologists and endocrinologists if needed. Remember, there’s no ‘one size fits all’ method to treating hormonal flare-ups – and not all hormones are created equally – so you may have to tweak your beauty and wellness routine until you find something that works for you. S

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WE TRIED IT

PHOTO CREDIT: SOURCE SUPPLIED

Suzie Mcintosh Brows® suziemcintosh.com // @suziemcintosh

Cosmetic tattooing is the beauty industry’s new black, but is reframing your face really worth the spend? We found out. COST: $$$$

WHAT IS IT:

Tattoo eyebrows that give you the eye framers of your dreams – balancing asymmetries, creating the perfect shape for your individual look and filling out any sparse areas. Founder Suzie Mcintosh has been in the industry for over 10 years and is one of Australia’s leading brow artists.

LOCATION:

Toorak, Melbourne. But also available in Rosebery, Sydney.

BEFORE

Katelyn Swallow, Editor-in-Chief

AFTER

WHO TRIED IT:

Cost is based on the experience of your brow artist, but it will set you back anywhere from $999 to $1,499 for Mcintosh herself. This includes a complimentary perfecting session six to 12 weeks after your initial appointment. Touch-ups are required every four to 18 months, and start at $245.

PROS Y ou can ditch the eyebrow

pencil for good.

T hree different style options – ombré, feather or combo – and colour matching mean your new brows can be as natural or as striking as you like. M cintosh hand-picks and trains

all her artists, and is an uber perfectionist, so you know you will walk out looking lush.

A bit of numbing cream and you

barely feel it.

CONS I t’s not cheap. Y our brows will take 10 to 21 days

to heal and you won’t see the full results for six weeks. They also look dark for about five days after your initial appointment, so book well in advance of important events. M cintosh recommends no exercise

or direct sunlight during the healing period, and you can’t get your new brows wet. So plan on awkward showers for about a month.

“ Could not recommend more! I love my new brows – they completely change the look of my face and make my morning make-up routine a breeze. Can’t wait to see the full result once they’ve healed. Already worth every cent.” S

Kat elyn

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

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February/March 2020

#@becylufit

Our Favourite STRONG MOMENT

More than period pain WRITTEN BY KATELYN SWALLOW

After over 10 years of excruciating pain that left her bed ridden leading up to her period, Harvey wasn’t diagnosed with endo until she was 30 years old. Countless doctors dismissed her issues, before her sister – also suffering similar symptoms – finally gave her the advice she needed. “My life had been a series of unexplained or misdiagnosed pain. A decade of doctors telling me I needed antidepressants and I had some sort of imagined pain, and that I didn’t have bowel, bladder and period issues. I knew something wasn’t right,” says Harvey. “My sister told me to go to specialist Dr Michael Wynn-Williams, and it is no exaggeration to say that this man changed my life! It was such a profound moment for me.” Endometriosis is a chronic condition that is estimated to affect one in 10 women during their reproductive years. It’s essentially when the tissue that normally lines the uterus instead grows outside of it, including on the ovaries, fallopian tubes, vagina, intestines, uterus and even the lungs. Symptoms include severe pain – both during your period and other times of the month – heavy and irregular periods, and bloating. While the exact causes are

unknown, it does tend to run in families and while there is no cure, Dr Wynn-Williams advised surgery to help relieve some of the symptoms. “My health had slowly declined over the years and I knew I needed to do something right away,” says Harvey. “The surgery helped a lot. I had endo tissue removed via excision and laser. After the surgery, a lot of my major endo symptoms went away.” During a flare-up, rest, heat packs or a hot bath and avoiding any trigger foods such as dairy and alcohol have helped Harvey to manage the pain. Ultimately, seeking professional help from your GP or endometriosis specialist is vital. Most of all, don’t suffer in silence. “Be open to talking to doctors and specialists about your symptoms, about your past experiences and your current pains. Write a list of all of your current health issues or pain,’ she says. “If you have a partner, explain the condition and the pain you are in, so they can fully understand what you are going through.” S

PHOTO CREDIT: NELSON AZEVEDO

After years of suffering debilitating period pain, ICN Bikini Pro and Online Personal Trainer Bec Harvey (@becylufit) finally got the diagnosis she was searching for: endometriosis. Now with the medications to keep the condition under control, she’s on a mission to help other women reclaim their pain-free lifestyle.

Training schedule 1. A walk outside every day. 2. B ody building style resistance training five to six days per week. 3. One leg day, two upper body days and three full body days per week.

Harvey’s day on a plate Breakfast: Scrambled eggs, toast and a long black. Snack: Double scoop of International Protein Superior Whey in Vanilla Ice Cream. Lunch: Nasi goreng (chicken fried rice with egg) and a papaya juice. Dinner: Satay ayam (chicken satay), white rice and green veggies. Snack:

Oreo Minis.

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PRODUCTS

We Love Like our friends over at Twisted Healthy Treats, we don’t believe in food guilt. But with their new low-energy, all-natural lite ice-creams and frozen yoghurts, it was never a consideration anyway. At just 75 calories, you can down a decadent post-dinner dessert without smashing your macros, while the live and active probiotics help you effectively utilise protein and keep your immune and digestive systems healthy. So, eat up! $9.50 (4 pack), twistedhealthytreats.com.au

New activewear brand Flextt certainly caught our attention, and we have a feeling it might catch yours, too. The brainchild of Model and Dancer Taya Brooks, and Fashion Designer and Cheerleader Tayla Hope, their first collection provides the perfect mix of fashion and function. Think dark and moody black and red streetwear in eye-catching shapes meets highperforming fabrics and quality construction to get you through your gruelling gym sesh. We love. $79.95 (Tri Crop) and $69.95 (Bikie Short), flextt.com

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Sick of struggling up the stairs or sitting on the toilet after leg day? While magnesium sprays are nothing new to the fitness realm, we have found one that’s a little bit different. Karma Rub is a highly concentrated form of liquid magnesium and trace elements designed to be massaged straight into tired and tight muscles to dull the pain of DOMS and have you recovering faster. Which means you’ll be back lifting heavy (and performing other everyday tasks) quicker and ache-free. For pricing and more information, visit karmarub.com

February/March 2020

Our favourite finds from the world of health and fitness.

Put your milk back in the fridge and ditch the icky post-dairy feeling with Beforeyouspeak Creamer, the healthy alternative for your coffee, recipes, shakes and smoothies. With a hearty dose of heart-friendly fats and fibre, it’s perfect for anyone following a ketogenic or low-carb diet. Add the gut health benefits of the water-soluble acacia fibre, and your insides are going to be forever thankful. The Creamer contains zero gluten, is vegan-friendly, and comes in three subtle flavours: chocolate, vanilla, and coconut. $59.95, beforeyouspeakcoffee.com

Looking to add a high-quality natural protein source into your daily nutrition, but can’t find quite the right fit? Crafted from high-quality, certified organic plant proteins and ancient grains and superfoods, bRaw Ultimate Plant Protein is worth a taste. It’ll naturally fuel your body, while being free of gluten, vegan-friendly and fortified with digestive enzymes and amino acids. Did we mention it also tastes amazing? $34.95, braw.com.au

Officially join the STRONG Australia family with our newly launched racerback singlets. Their flattering fit and epically soft and breathable material make you feel as though you are training in nothing at all (while still covering all the important bits). Available in sizes small, medium and large, and your choice of dark or light grey. $29.95, strongfitnessmag.com.au S

EDITOR TESTED

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LAST WORD

Isabella Nichols Hailing from small-town Queensland, 22-year-old Pro Surfer Isabella Nichols has been hitting the waves since before she could recall her times tables – and yet she still admits she has a lot to learn. In our third edition of Last Word, Nichols reveals the training, nutrition and recovery protocols that have enabled her to be ranked number one in the Women’s QS series, selected as a stunt double for actress Blake Lively in the movie The Shallows, and brought on board as a brand ambassador for the likes of Billabong and bRaw. C A R E E R SN A P SH OT I’m a professional surfer competing around the world on the World Qualifying Series, so I get to do what I love every day while travelling to beautiful places. My most memorable moment so far would have to be qualifying for the Dream Tour in 2020 – it’s something I’d been working towards for a very long time.

O N L I V IN G A H E A LT H Y L I F E S T Y L E Keeping fit and healthy is necessary for both my career and the way I want to live my life. If I haven’t trained in a little while, I can definitely feel a huge difference in my surfing and that sits in the back of my mind during a contest. To me, it’s all about the mind frame! When I’m eating well, training hard and surfing, I feel happy and strong – physically and mentally.

A DAY I N M Y SH O E S I’ll wake for the early surf and clock up about an hour in the water, depending on the weather. I’ll then come home to refuel, before hitting the gym and possibly another surf, and then I dedicate time for a massage or another form of recovery.

W H Y I C H O O SE B R AW I tried one of bRaw’s products a few months ago and fell instantly in love – I knew I had to meet with the team behind the brand. They are a bunch of great people who

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PHOTO CREDIT: MARINA ALONSO

Professional Surfer and bRaw Ambassador

My day on a plate

are super passionate about what they do and it made me even keener to be involved. It’s easy to spread the word about bRaw when the product is so good! My favourite bRaw product would definitely be their Ultimate Plant Protein Salted Caramel flavour! You just add water and it tastes amazing. I use it before and after training to ensure my protein intake and recovery is on point, and I also drink it between contest heats as a quick, convenient and tasty energy boost.

Breakfast: Porridge with berries or avocado on toast. Post-workout or surf: bRaw Ultimate Plant Protein shake. Lunch: Salad and chicken wrap or a serving of sushi. Dinner: Vegetable curry or steak and roasted vegetables.

M Y G R E AT E S T C H A L L E N G E My mind – it cooperates with me at times, but it has also been the cause of a lot of grief and self-doubt over the years. I started seeing a sports psychologist a couple of years ago, who has taught me a lot about overcoming the anxieties that come with competing in sports on the world stage. I’ve still got a lot to learn, but it’s been nice to discover new ways to deal with stress.

FO O D P H I LO S O P H Y Everything in moderation. I love a bit of fun food every now and then, as long as it’s not in excess and doesn’t become a habit. I try to eat as healthy as I can, as often as I can.

R E L A X AT I O N 101 When I’ve got a bit of downtime, I love watching a good TV series, as I get hooked pretty quickly. Listening to music or reading a good book are also fantastic destresses for me.

SE L F- C A R E P R I O R I T Y Get your daily exercise in: it helps to keep you happy and glowing. And just find time to do something you love each and every day – there’s no better definition of self-care than that.

O N K E E P I N G F I T W H I L E O N T H E M OV E It’s definitely a lot harder to eat healthy while on the road. Finding products that are similar to the ones that are found in Australia, and eating fresh fruits and vegetables as much as possible are good places to start. I also travel with a few small pieces of exercise equipment, such as stretchy bands, sliders and a foam roller, to maintain my mobility and strength. If there is a gym nearby, I try to train as much as I can while I’m away.

MY HERO I look up to a lot of the women on tour. I think they are all very inspiring and they have done so much to get the sport to where it is today.

NEXT STEPS Some downtime! I’m not travelling as much for the next couple of months, so I’ll be training hard during the offseason and getting prepared for a big 2020. S February/March 2020

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STRONG Fitness Magazine Australia February/March issue

Articles inside

We Tried It

Our Favourite STRONG Moment

Products We Love

Hack Your Beauty Hormones

Livin’ Strong With Lex

Strong Women to Watch

Pills, Rings & IUD Things

Composition Chem

Fat And Your Hormones

Myth Buster: Seed Cycling

Rise And Shine

The Booze Question

No Pain, No Gain?

Ready, Set, Banded

You Asked

Feel Functional, Create Curves

Gear Guide

The Circuit

STRONG Advisory Board

STRONG Camp: Bounce Back Better

Audacious Action Alexa

Editor’s Note