Spa & wellness international #3

Autumn 2018

03 SPA & WELLNESS INTERNATIONAL

WINTER ESCAPES

12 MONTHS 12 DESTINATIONS

BE HAPPY

Why the Whitsundays?

And what about India?

When is the best month to visit these destinations?

We share where you can find happiness & health.

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Autumn 2018

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SPA & WELLNESS

INTERNATIONAL

Cover: Amangiri, a remote hideaway at Canyon Point, Utah, USA. Perfect for both adrenalinefuelled adventure and peaceful desert retreats.

https://www.aman.com/resorts/amangiri

Managing Editor Kris Abbey

HEY! DON’T FORGET TO FOLLOW US:

Partnerships & Advertising Kara Geyer @mediahut Creative Director Kris Abbey Beauty Editor Cleo Glyde Photography Unsplash Isabel Abbey

@spagirlkris

Contributors Bridget Davis, Cleo Glyde, Kristina Ioannou, Lyndall Mitchell, Neil Owen, Raymond Viola and the Global Spa Summit.

Printing Rawson Print Co.

Enquiries Advertising: sawi@spaandwellnessinternational.com Editorial: kris@spaandwellnessinternational.com Published and distributed by Commotion Pty Ltd PO Box 123 Freshwater NSW 2096 Australia

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All rights reserved copyright Š 2018 Reproduction of any of the Spa & Wellness International magazine material without written permission from the publisher is strictly prohibited. The acceptance of advertising does not necessarily imply endorsement of services or products. Cover price is recommended price only.

When did Happy become a lost treasure? Something we search for and need a map with clues to hint where it might be? Nope, it’s not there (looks at bottom of wine bottle), nor is it here (lifts wad of cash to see if it’s hiding underneath).

WORDS FROM THE EDITOR

Happiness is now a studied science. Governments recognise that happy people are healthier and more productive, so they’re upping their happiness policies. Bhutan was the first to put happiness at the heart of government and their development policy is inspired by the concept of Gross National Happiness (GNH), which measures psychological wellbeing, health, education, culture, ecology and community vitality.

The United Arab Emirates has recently appointed a Minister of Happiness with a plan to make Dubai a world example of a “smart, happy city”. They even have a Happiness Patrol that hands out gift cards to law-abiding drivers, rather than tickets for drivers who infringe! Ecuador has also created a Minister of Happiness; and Wales has an innovative Future Generations commissioner. Both New Zealand and Andhra Pradesh have embraced happiness as the official goal of government. In South Australia, the State of Wellbeing policy agenda underwrites the delivery of psychosocial policy interventions and research for all of Australia.

The UK government recently named the world’s first Minister of Loneliness, who is tasked with creating a national strategy to reduce social isolation for every age group in the country. All these Government initiatives have the goal of helping populations be happier, and therefore healthier and more productive, while reducing the rates of depression and anxiety. Achieving all this may just lead to finding that lost treasure!

Happiness is not elusive. It isn’t in a trunk at the bottom of the ocean. It’s within you.

Spend time with friends doing what you enjoy. Or visit one of the places showcased in this issue. Getting out of your usual grind helps you to see things more clearly.

Kris Abbey Managing Editor 5

OUR CONTRIBUTORS

B R I D G E T D AV I S Bridget has spent the last 25 years immersing herself in everything culinary. A qualified chef, she has worked in and operated some of the best, busiest and most demanding kitchens in Australia and New Zealand. She knows good food and her recipes are divine... just like her!

DR VINCENT Passionate about health, food and finding ways to fight stress, Dr Vincent shares his latest discoveries.

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C L E O G LY D E As vibrant as her hair, Cleo is our resident Beauty Guru. A former model turned journo, there’s not a single lotion, potion or treatment she won’t investigate to ensure you’re ready for your close-up!

R AY M O N D V I O L A Not sure where to go on your next holiday? Raymond can certainly help. He’s part of the Health and Fitness Travel team who specialise in healthy holidays.

LY N D A L L M I T C H E L L Founder of Aurora Spas and Aurora Spa Rituals, Lyndall breathes balance. She also balances the roles of Life and Wellness Coach, successful business owner and mother of two.

NEIL OWEN If ever there was a Spa Bloke, Neil is it! He eats, sleeps and breathes Spa and helps create some of the best Spa concepts around the globe.

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CONTENTS AUTUMN 2018 ESCAPE

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0 1 . W H I T S U N D AY S W O N D E R There’s a little place with a huge heart called Airlie Beach. It’s worth a visit, plus it’s the gateway to the Whitsundays and the Great Barrier Reef.

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0 2 . W H I T S U N D AY S M U S T- D O You’re spoilt for choice in this piece of paradise. We’ve made a list of things you should definitely do while you’re there.

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0 3 . A J O U R N E Y O F S E L F- D I S COV E RY Away from the crowds and chaos in India, on the outskirts of Bangaluru, there is a magical place - Shreays Yoga Retreat. You’ll find yourself there.

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0 4 . O N E N I G H T, O N E D AY & A M A R AT H O N I N B A N G K O K Bangkok is so much more than the shops and nightlife. We uncover its wellness roots and run in its first marathon.

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0 5 . H E A LT H & F I T N E S S I N P H U K E T If you think this little island is just beaches and bars, aaah... you’d be wrong!

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06. 12 MONTHS OF WELLNESS Imagine if you could take a break every month of the year. If you could, we can tell you where and when to go.

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0 7. E A S T M E E T S W E S T I N AT L A N TA Who wants hamburgers, french fries and milkshakes when you can have sashimi, inspirit water and a side-serve of zen?

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COCONUTS BEACH CLUB RESORT & SPA FIND WELLNESS AT THIS AUTHENTIC SAMOAN RESORT

Coconuts Beach Club Resort & Spa is pleased to announce the opening of their new Wellness Centre.

The centre offers hope and relief to those suffering various health issues that may be considered hopeless by conventional medicine. It is located within the grounds of Coconuts Beach Club Resort and Spa, a boutique resort in the midst of a traditional Samoan village on approximately 8 acres of land that the locals regard as a magical place with spiritual significance. If you want a higher quality of life through Alila Seminyak Bali better health, we can help you with our qualified therapists and beautiful, relaxing resort. For more information visit cbcsamoa.com/wellness.

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02 WELLNESS + BEAUTY

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01. WELLNESS MEANS HAPPINESS The latest research shows happiness leads to healthier, more productive people. So how do we find happiness? And where?

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0 2 . TA B ATA T R A I N I N G : H I P B E F O R E H I I T This simple and effective training method has been around for decades.

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03. TIME OUT & TO-DO LISTS Create mental freedom with a meaningful ‘to-do list!

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0 4 . W O U L D Y O U L I K E F R I E S W I T H T H AT ?

Why are we getting fat? Yes, poor food choices, but what about portions?

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0 5 . P I TAYA This little tropical cactus is more than just a pretty fruit.

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0 6 . H O M E M A D E W I T H LOV E The internet chef shares her favourite recipes from her latest book.

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0 7. B E A U T Y Cleo Glyde takes us to sea, to retreats and to some top spas, all in the name of beauty. And she also gets us in the mood with her scented secrets!

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SPA NEWS

B H U TA N ’ S F R I E N D LY O F F E R Known as the happiest place on the planet, Bhutan has a lot of appeal for travellers all year round. It offers a sense of peace and contentment in an environment marked by cultural festivities as people celebrate ancient local traditions. Unfortunately, due to hefty tourist taxes, it is often cost-prohibitive for travellers. The Tourism Council of Bhutan has announced a special Bhutan–Australia Friendship Offer for Aussies visiting this stunning destination from 1 June to 31 August 2018.

Visitors may choose not to pay the all-inclusive mandatory minimum daily package rate of USD200 per person per night. Instead, visitors only pay the government Sustainable Development Fee of USD65 per person per night.

Visitors can enjoy discounted fares on airlines.

Up to 50% discounts with partnering hotels.

Visitors do not have to pay the surcharge of USD40 per person per night and USD30 each for couples..

One-time visa fee of USD40 is applicable.

If Bhutan is on your bucket list, now is a great time to tick it off and visit. For further information, reach out to www. uniquetourism.com.au or https://www.tourism.gov.bt/

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SUNRISE AT GWINGANNA LIFESTYLE RETREAT

HOT SCONES & A FOREST HIKE

AMANYANGYUN OPENS A GATEWAY TO THE PAST A short drive beyond the city of Shanghai stands an ancient camphor forest. At its heart is the Emperor Tree, standing at 17 metres, the tallest of its kind in all of China. It has stood for more than 1,000 years, but not here, not in this spot.

Amanyangyun is the fourth Aman destination in China, the first in Shanghai, and the only one with its dwellings to have travelled more than 700km. It is the result of a staggeringly ambitious 15-year conservation initiative, which saw nothing less than the relocation of a forest and the reconstruction of a historic village. And the effort was certainly worth it.

Breathing new life into ancient history, Amanyangyun brings the promise of a soul-easing sanctuary to Shanghai; a place where mindful living, natural splendour and historic wonders interweave and thrive. Of course, Aman guests enjoy the same standards of design, service, natural beauty and cultural immersion to which they are accustomed. https://www.aman.com/amanyangyun

There’s only one thing that can soothe your soul more than a hike through a forest and that’s a nice cup of tea with fresh home-made scones at the end of it! NATURE ENGAGEMENT TOURS, Shellharbour NSW, are running these soulful nature walks with quirky owner and guide Paul Dickson. Paul will show you rare plants and animals unique to Macquarie Pass National Park during the two-and-a-half hour bushwalk. And at the end, chooe your favourite jam to go on the scones made by Paul’s mum.

Cost: $45 per person, including scones! http://www.visitshellharbour.com.au

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SPA NEWS

AUSSIE-MADE SUNSCREEN THAT’S SEA-LIFE SAFE

© MMXVII 3 DEEP DESIGN PTY LTD. COMMERCIAL IN CONFIDENCE. THIS DOCUMENT MAY NOT BE COPIED, CIRCULATED OR OTHERWISE ACTIONED WITHOUT PERMISSION.

SUN SMART This Autralian-made natural sunblock gives back to our oceans in many ways. Firstly, there are no harmful chemicals that have adverse effects on our coral reef ecosystems. And secondly, a percentage from every product go towards marine research and caring for our beautiful oceans and its inhabitants. Great for your skin and safe for our sea! People4Ocean suncare is created by LaGaia Unedited with clever input from marine biologists.

http://www.people4ocean.com/

Soul & Surf offer so much more than just surf lessons and surf guides in the usual locations. They offer yoga, pranayama, meditation, spa treatments, good food and music to add depth to their get-aways. “We work hard to present this all in a very down-to-earth way so it seems like we don’t work too hard. The result is that we‘re not really sure what to label ourselves. We’re not really a surf camp, and we’re not serious enough to call ourselves a Surf & Yoga or a Wellness Retreat. I guess we’re just a bunch of feel-good people who like some Soul with their Surf, or some Surf with their Soul”, says Ed Templeton, who founded Soul & Surf with his wife Sofie. Sri Lanka and India are among their favourite Soul & Surf destinations. www.soulandsurf.com 18 | spaandwellnessinternational.com

SPA UNDER THE SEA Beata Alekandrowicz, the acclaimed expert on massage, has developed a new signature spa treatment for Huvafen Fushi in the Maldives.

Specifically designed for the resort’s unique underwater spa, the treatment combines sensory stimulation with stillness and tranquility. Utilising Beata’s unique massage techniques based on the rhythms of the body, the treatment helps enhance the quality of sleep for guests.

YOGA IN THE GARDEN

The World’s Best Kept Secret

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PACIFIC RESORT HOTEL GROUP - Cook Islands leading boutique resort operator www.pacificresort.com

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ESCAPE: WHITSUNDAYS

01 W H I T S U N D AY S W O N D E R

THE TOWN OF AIRLIE BEACH

WORDS: KRIS ABBEY

“The Whitsundays is one of nature’s most remarkable gifts. Its 74 islands lie in the heart of the world’s greatest aquatic playground, the Great Barrier Reef. From charming coastal towns, stunning beaches - including the world famous Whitehaven Beach - and protected rainforest, the natural attractions of the Whitsundays offers a wide diversity of experiences.”

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THE ICONIC HEART REEF

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AIRLIE BEACH

THE GREAT BARRIER REEF

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OUT ON THE PATIO WE’D SIT, AND THE HUMIDITY WE’D BREATHE, WE’D WATCH THE LIGHTNING CRACK OVER CANE FIELDS LAUGH AND THINK, THIS IS AUSTRALIA.

As you fly into Proserpine, the airport servicing the Whitsundays, these song lyrics by GANGgajang come to life with poetic reality. Cane fields and humidity!

After a scenic 30-minute drive from the airport, the cane fields open to unveil water as blue as topaz and palm trees that touch the sky… which is also the bluest of blue! Yes, pretty as a picture, we’ve arrived at Airlie Beach.

Airlie Beach is a resort town on Queensland’s Whitsunday Coast. It’s the gateway to the Whitsunday Islands and the Great Barrier Reef. Once considered just a departure point for sailing holidays, today it’s a tourist destination as popular as the reef itself.

To me, Airlie Beach feels like a more humble version of the Byron Bay of old, and a much more ‘fun and young’ version of Noosa. Right away I love it.

A soft breeze, a vegan café and the smell of tropical Frangipani greet me. I feel at home. It’s Sunday afternoon and off in the background at the Abell Point Marina, a band is playing. Could this place be more chilled? Apparently not – this is how Airlie Beach rolls!

I soon learn that many people come to visit, but less people leave. On a holiday, passing through, backpacking, they’ve all been caught by her spell and stayed on. Their stories all have a similar thread. Love.

They fell in love. With a local, with the climate or with the lifestyle. Love has kept them here. And I can’t help but wonder if that little reef, known as Heart Reef, has magical powers? Already I’m in love!

On the horizon, there are islands. Plenty of them. 74 in total. Hamilton, Hayman, Daydream and Long Island. They offer a variety of resorts and holiday options, while the other islands are purely for fishing, trekking or breaking up the blue water with their white sandy beaches and dense rainforests.

It’s hard to believe it was less than a year ago that Cyclone Debbie tore through, leaving nothing but destruction in her wake. If it wasn’t for the unusual amount of renovations (restoration) happening in this small town, or the odd resort still closed, the signs of damage are all but gone to the tourist eye. Airlie Beach is in full flight. Like a broken bone, it’s healed stronger than it was before the break.

THE CANE FIELDS

To the locals, the devastation and impact is still raw and talk is often BD or AD (Before Debbie or After Debbie). With not a lot of warning, this town came under 23

siege by a category 4 onslaught of Mother Nature. All those man-made commodities we’ve grown to live with, but often not appreciate, were gone.

Running water, electricity and all that it feeds. Gone.

To put it in perspective, a local sailor tells of petrol station queues that were blocks long. Like the launch of a new Apple iPhone, yet this could not be more juxtaposed. One a superficial desire, the other survival. Why the petrol station? Because it sold snack food and accepted cash! Electricity wasn’t required to operate the EFTPOS machine or cook the food. If you had cash, you were king!

If you haven’t been to this piece of paradise, it’s time to put it on your ‘to do’ list. It truly is one of the great Natural Wonders of the world… and the people are pretty special too!

PLACES TO STAY Whether you choose the mainland, one of the islands, a boat or a combination, there is something for every dollar and desire. Get yourself settled, then begin to explore.

Hotels took in backpackers and let them call home to share the news they were ok. Restaurants fed people, rather than let food spoil. It wasn’t a me situation. It was a we.

BIG4 ADVENTURE WHITSUNDAY RESORT If you’re a bit of a luxe traveller and the thought of staying in a caravan park makes you break out in a nervous sweat, this place will cure you of your preciousness. It’s fantastic, complete with a coffee and cake van! You can take the camping or caravan option, or even stay in a one, two or three bedroom luxury cabin. And as much as you have nature’s wonderland at your doorstep, you’ll also be pretty stoked with the facilities this resort has to offer. It’s a massive playground of a different kind!

This thread of community underpins Airlie Beach. You may not see it, but you’ll definitely feel it. There’s a definite vibe in the air. The soft breeze, floral perfume, the friendly smiles, all wrap you up in a heartfelt embrace.

The resort is set on 26 acres of beautifully landscaped grounds offering a special combination of wide open spaces, stunning tropical gardens, an area for wedding ceremonies, a massive vegie patch and a farm animal

Many were caught off-guard by Debbie’s arrival, but rather than talk of anger and resentment, it’s talk of how the community came together, pitched in and supported each other.

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park. But it’s the resort facilities that truly set it apart. You’ll find Airlie Beach’s largest resort pool (heated in winter), water slides, tennis, mini golf, outdoor movies, playground, jumping pillow, Kids’ Club, Toddler Time and a mega 13-slide waterslide park! You can sit on your cabin verandah sipping (insert beverage of choice here), while the kids enjoy the best waterslide park of any resort in Australia.

Family owned and operated for over 24 years, you are welcomed and treated like you’re a guest in their home. No surprise they have won over 35 awards, including the Australian Tourism Award for Tourist & Caravan Parks. https://adventurewhitsunday.com.au MANTRA CLUB CROC This is another great choice for families. After a major refurbishment, it’s now all shiny and new, yet also oozes a relaxed calm. It’s located in Cannonvale, a nice scenic walk from Airlie Beach along the Bicentennial Boardwalk. It’s close enough to the action of Abell Point Marina and Airlie Beach without being in the thick of it. It has all the trimmings of a large hotel – 24-hour reception, large lagoon pool with adjoining spa, tropical gardens, bistro-style restaurant and gymnasium, while still providing intimate service. The hotel is housed in a traditional Queenslander-style

in your hammock on the verandah and watch the sea turtles or feed the cockatoos. You can swim, snorkel, kayak, SUP, play tennis or take a walk through the beautiful bushland that surrounds the resort. Or you can visit the spa to take some time out from your time out!

One little quirk I loved about this place, aside from not wearing shoes the entire time I was there, was that it’s selfcatered. You bring your food with you to the island and cook your own meals in the large, well-equipped kitchen. There is even a wood-fired pizza oven and plenty of condiments to jazz things up.

You store your perishables in the cool room, where everything is marked with your name to identify it. And all the crockery and cutlery you could hope for is provided. Your villa also has a basic kitchen and fridge.

PALM BAY RESORT building, offering a glimpse into the region’s past, contrasting with its contemporary accommodation and tropical laid back vibe. https://www.mantrahotels.com/ mantra-club-croc

toys - kayaks, canoes and snorkel gear.

Then a large timber deck adorned with easy chairs and lounges – straight away earmarked for an afternoon snooze. On either side, slightly set back behind the palm trees, are the villas.

PALM BAY RESORT, LONG ISLAND This place is for anyone and everyone.

From the outdoor adventurer to the honeymooners, and families too. If you want a good taste of island life, Palm Bay will serve it up on a tropical patterned plate!

A tree-lined path leads you to the main building, which is all open, making the most of the tropical breezes. There is an activities desk, bar, dining area and a beautiful, inviting pool and waterfall.

There is also a library and communal entertainment cabin with wide-screen TV, although the entire time we’re there, no one uses it. Too much to do outside. There’s plenty of walking trails, private beaches and a hammock to help you pass the time.

Palm Bay Resort is a beautiful boutique resort nestled in the neck of Long Island, one of the iconic islands of the Great Barrier Reef. With its own secluded private cove, it offers spacious Balinese-inspired villas and extensive views to the Whitsunday passage and Coral Sea. As you sail up to the island, you’re greeted by a white sandy beach peppered with brightly coloured ocean

The resort is designed to intricately blend into its natural surroundings and emphasise the fact that it’s a stone’s throw from some of Australia’s most iconic reefs and beaches. You can lie

I liked this. It’s a good way to keep your budget in check, and allows you to eat all the foods you enjoy, especially if you’re a little on the fussy side (like me). Island resort restaurants are sometimes limited in what they can offer due to the distance from the mainland. Everything needs to be transported onto the island, adding to the price tag, while not necessarily adding to your trip experience.

Preparing your meals in the main kitchen is a great opportunity to mingle with other guests, all sharing their travel stories and experiences.

There are tables and chairs set up in an open arrangement. Apart from having prepared and served your own meal, you feel as if you’re in a restaurant by the sea. You can also eat around the pool, or take your food back to your villa and sit on the verandah or on the beach. Don’t worry if you forget anything food-wise, as the well-stocked store at the resort sells a variety of food, as well as some good wines. There is also a great cocktail / cafe bar, which serves a damn fine coffee. And no, you don’t have to do the dishes!

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PALM BLUE DAY SPA PALM BAY day spa, Palm Blue, offers a tranquil space where you can unwind, relax and rejuvenate your mind and body. With a complete spa menu to choose from, you can easily unwind here too. Bookings are essential.

We took the easier option – we had all our meals catered by Peach and Pear Catering. So while we had all our own food choices, our preparation was minimal. If you’re doing a short stay, I’d recommend having your meals catered so you can truly relax. However long you stay at Palm Bay, it won’t be enough. It’s the perfect blend of simple island living, yet plenty of luxuries to ensure you don’t go without while on holidays. There is so much to do, or you can simply do nothing.

PARADISE COVE Ride to Paradise is the ultimate Whitsunday Islands adventure package. This Thrill and Chill combo includes two nights accommodation at the exclusive Paradise Cove Resort, plus two days exploring the Whitsunday Islands on the fast and fun Wildcat. Feed your adventurous side during the day with fast boat rides and water sports, then relax and chill at the most secluded location that caters for only 12 guests at a time.

Just a short ferry ride back to the mainland also means you can pop out to Long Island for a day visit. I highly recommend doing this as an absolute minimum. Long Island and Palm Bay Resort is quintessential tropical island and an integral piece of the colourful tapestry which makes up the Whitsundays. Phil Syme at Island Transfers provide ferries to and from Long Island via Shute Harbour. http://www.palmbayresort.com.au/

Paradise Cove Resort is a privatelyowned estate at Woodwark Bay, surrounded by 10,000 acres of national park. The resort brings peace through the natural beauty of absolute oceanfront tropical gardens and fringed by white sand and towering coconut palms. This luxury hideaway is the ultimate destination if you want to rustle up a friends for the weekend or host a provate retreat. Or simply visit! https://redcatadventures.com.au/

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Indulgent Luxury or Relaxing Rejuvenation in the heart of the Great Barrier Reef

Discover pure beauty in the Whitsundays Immerse yourself in nature.

Discover untouched islands and secluded bays and indulge your senses.

The Whitsundays has every kind of accommodation including 5-star luxury, spa and wellness retreats, self-contained apartments, island escapes and boutique-style hotels.

For more inspiration and to book, visit

www.tourismwhitsundays.com.au/wellness GREAT DEALS NOW AVAILABLE

Heart Reef, Great Barrier Reef

Freediving, Fringing Reef

Hill Inlet, Whitsunday Island

Whitehaven Beach, Whitsunday Island

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ESCAPE: WHITSUNDAYS

02 W H I T S U N D AY S : M U S T D O THERE CAN BE FEW MORE UNIQUE EXPERIENCES OFFERED IN THE WORLD THAN THE CHANCE TO SLEEP UNDER THE STARS 40 NAUTICAL MILES FROM SHORE ON THE GREAT BARRIER REEF. CRUISE WHITSUNDAYS’ REEFWORLD IS LOCATED ON HARDY REEF, ONE OF THE MOST SPECTACULAR STRETCHES OF THE GREAT BARRIER REEF AND THIS IS THE DESTINATION FOR DAY VISITORS, BUT FOR A LUCKY FEW, IT CAN BE A ONCE-IN-A-LIFETIME, BREATHTAKING AND MEMORABLE OVERNIGHT EXPERIENCE.

WORDS: KRIS ABBEY

THAT GREAT REEF! The Great Barrier Reef Marine Park is the largest coral reef system in the world, stretching 2,300 kilometres long and up to 230 kilometres wide.

Only 6% of the marine park is made up of Coral Reef, the rest is populated by sea grass, mangroves, sponge gardens, inter-reefal communities, sand and other habitats. But that 6% of coral reef is beyond spectacular! Words do not do this natural wonder justice. You simply have to see it with your own eyes.

Cruise Whitsundays do day trips out to the reef. They leave from the Maritime Terminal at Port of Airlie at 8am with a pick-up/drop-off stop at Hamilton Island. By 11.30am you’re on Hardy Reef.

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out, you have the opportunity to book additional activities, such as scuba diving, a helicopter ride over Heart Reef, or a massage out on the pontoon. We’re down for both scuba and helicopter. We want to see as much under, and over, the reef as we can.

These guys are true professionals and run the show like clockwork. As the boat pulls up alongside Reefworld – a massive pontoon on Hardy Reef – all guests know what time their dive is, or helicopter ride, and pile off onto the pontoon to get their stinger suit, snorkel gear and head out onto the reef to be amazed.

For the next 3.5 hours, you can swim, snorkel, dive or relax on the boat or pontoon. Lunch is a buffet onboard the boat, served between 12 and 2pm. The time goes quickly, but the experience is etched in your mind forever.

The helicopter flight over Heart Reef is totally spectacular! It’s like the first time you see the Opera House or the Taj Mahal. You’re surprised by its size and blown away by its beauty. And the colours! Every shade of blue and green you can imagine.

At 3pm, all the day-trippers go back on board the boat and make their way back to Airlie Beach.

We stand on the top deck of Reefworld (the giant pontoon) and wave the daytrippers off. My daughter Elise and I (with 10 others) now have the entire Hardy Reef to ourselves. And this is the experience of a lifetime.

Without flippers in your face, and the churn of other divers and snorkellers in the water, you can take in the reef on your own in total silence. At one point,

just the two of us are snorkelling the reef. We get up close and personal with a giant Maori Wrasse (giant humphead fish), we play chasings with Chip the green sea turtle (knickname courtesy of a big chip in his shell caused by Debbie) and feed the fish, experiences that only the Reef Sleepers can enjoy in the quieter waters.

We watch the sun set over the reef while enjoying a mezze platter and drinks, and then a beautiful dinner.

The calm. The serenity. The tranquility.

Incredible! It’s now that the reef really comes to life in the darkness of the night. You can hear the fish talk, the coral breathe, the birds sing. I’ve never been so encased by nature. Ever.

We sleep under the stars in our comfy swag on the top deck of the pontoon.

The soothng lapping of the ocean lulls

us to sleep. In the morning, we wake up with the sun. As it rises in the sky, you can see the tips of the coral reef break the water. It is low tide.

After a cooked breakfast, we enjoy some more private time with the reef before the next lot of day guests join us.

We hear it’s 320 people. We feel we’ve bonded with the reef and the animals, and the day-trippers won’t enjoy the same connection we have.

We enjoy another full day on the reef before heading back to civilisation that afternoon with the day-trippers. The difference being we shared something special and intimate. We were up close and personal with one of the greatest wonders of the world. It’s a massive 10 out of 10 on the experience scale! https://www.cruisewhitsundays.com 29

SUNSET CRUISE PROVIDENCE SAILING SUNSET CRUISE You cannot visit the Whitsundays and not board a yacht, even if just for a few hours. This sailing mecca offers some of the world’s best sailing. And on the water, that’s as blue as blue itself. You can fully appreciate the beauty that surrounds you.

For me, the prettiest time is at sunset, when the colours constantly change and there’s a soothing stillness as the day morphs into night. Definitely do a sunset cruise.

Providence V is a classic 62-foot gaff-rigged schooner, offering day and sunset sails in the Whitsundays. For the boaties, she is a unique vessel built as an American bluenose from North Queensland timber. You’ll depart Abell Point for a leisurely two-hour sunset sail around Pioneer Bay, including nibbles and a glass of bubbles. If you go on a Sunday, get there early and spend time at the marina – there’s usually a band playing, which will put you in the mood for a relaxed sunset. A stunning way to close out the day. http://www.providencesailing.com.au/

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SAIL THE SEAS If you can’t do a Reef Sleep, you can still sleep under the stars on board a luxury Catamaran or Monohull.

Dream Yacht Charter, who operate out of Airlie Beach, can get you sailing without having a boat license. They teach you everything you need to know before you set sail. They also let you board on 4pm the day before your departure. This gives you time to settle in and get your sea legs. This extra night is at no additional fee.

They are a world class operation and provide expert instruction on sailing the Whitsundays. They’ll even kit you out with a few toys like kayaks, paddle boards and snorkelling gear if needed. https://www.yachtcharters.com.au/

LOCAL EATS

SLEEP-ABOARD FREE OFFER WWW.TOURISMWHITSUNDAYS.COM.AU/WELLNESS

REEF GATEWAY The Reef Gateway Bistro is within walking distance of the Big4 Adventure Park and the Mantra Club Croc, and if you want a tasty and easy meal out, you can’t go past it. The menu is upmarket pub food, as well as healthy light meals, pizza and pasta.

The menu changes to incorporate food that is local and seasonal. The vibe is typical Airlie Beach relaxed and welcoming.

R E L A X | R E J U V E N AT E | E S C A P E S AV E U P TO 1 0 %

FAT FROG CAFE Funky, friendly and unique in one of Airlie's most spectacular beachfront locations. The Fat Frog serves up scrumptious, healthy food made inhouse with love! Whether you choose to sit indoors or out, the view is like a postcard. Great coffee too. This became our favourite place to eat. www.facebook.com/fatfrogbeachcafe PEACH & PEAR Peach & Pear specialise in picnic hampers, gourmet platters, canapes and individual breakfast, lunch and dinners for resort arrivals, boat trips, whatever really. We used them to cater for our stay at Palm Bay. It was delivered right to the boat, so we didn’t have to do a thing, except enjoy! http://www.peachpearcatering.com.au/

WWW.TOURISMWHITSUNDAYS.COM.AU/WELLNESS

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WHITEHAVEN BEACH

NAOMI MCKINNON, FOUNDER OF FAT FROG

BAREFOOT LUXURY ON THE LADY EDEN

EVERY COUPLE WHO BOOKS A DAY OF BAREFOOT LUXURY ON THE LADY ENID RECEIVES A COMPLIMENTARY BOTTLE OF SPARKLING WINE & STRAWBERRIES. OFFER VALID UNTIL 20 JUNE 2018.

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CABARITA BEACH 32 | spaandwellnessinternational.com

ELISE ABBEY LOVING THE REEF TO HERSELF

SUNRISE IN THE WHITSUNDAYS IS LIKE NEW YEAR’S EVE FIREWORKS, EXCEPT IT HAPPENS EVERY SINGLE DAY. YOU NEVER TIRE OF THAT MAGICAL MOMENT AS THE SUN PEEPS UP OVER THE HORIZON. AND YOU CAN EXPERIENCET IT UNOBSTRUCTED FROM THE ROSE BAY RESORT. STAY 3 NIGHTS OR MORE AND RECEIVE COMPLIMENTARY CHAMPAGNE AND CHOCOLATES TO ENJOY WITH EITHER THE SUNSET OR SUNRISE. WWW.TOURISMWHITSUNDAYS.COM.AU/WELLNESS

SUNRISE AT ROSE BAY

CHIP, THE GREEN SEA TURTLE

THE COLOURS OF HARDY REEF

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EXPERIENCE: INDIA

03 A JOURNEY OF SELF DISCOVERY WORDS: KRIS ABBEY

MODERNITY AND TRADITION COEXIST BEAUTIFULLY IN INDIA. ONE OF INDIA’S MOST VALUED GIFTS TO THE WORLD WOULD HAVE TO BE YOGA. THE PRACTICE OF YOGA HAS SPREAD LIKE A FOREST FIRE IN THE WESTERN WORLD. HOWEVER, IF YOU WANT TO ENJOY A YOGA RETREAT WITH AUTHENTICITY - PLUS AMAZING FOOD, WONDERFUL YOGIS, A WORLD-CLASS SPA AND SOME ADDED LUXURY - IT’S HARD TO GO PAST SHREYAS YOGA RETREAT IN BENGALURU, SOUTHERN INDIA.

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BREAKFAST

SPA ENTRANCE I love exploring new things, tasting different foods, visiting new places.

And when I stumble across something really great, I just want to get as much of it as possible. Shreyas Yoga Retreat is one of those things.

I’d been there last year off the back of an intense trip up, down and across India with 50 other delegates from around the world to celebrate International Yoga Day. It was a smorgasbord-style taste of India and my senses were in hyper mode.

Arriving at Shreyas was like mum kissing it better after a fall as a child.

Everything slowed down. Every sense that was stimulated beyond what I thought possible had begun to relax.

It was the first time I felt, smelt, tasted and even heard calm – real calm – in a long time.

Now I must confess, I’m not someone who practices yoga regularly. I’m a huge fan, a big liker. I respect the principles and applaud the longevity.

I love that it’s for all people of all walks of life. I even have my own yoga mat! But I don’t practice regularly.

So for me to do a yoga retreat was like zigging instead of zagging. But hey, sometimes you just need to zig!

Soon after arriving, I met with one of the resident Ayurvedic doctors who helps you devise a program for your stay. It’s a combination of classes, treatments and sessions with various experts so you get the most out of your time at Shreyas. People don’t necessarily come to Shreyas for the yoga. They mostly come for some time out, to detox, to recuperate from a loss or illness, or to create new and healthier habits. Yoga is basically one of the therapies, forming a springboard for everything else.

For me, this turned out to be one of the most nurturing experiences I’ve had. It was one of those incredible things that you wish you had someone to share it with, which is probably why you bond so well with other guests.

There are usually only 12 to 18 guests staying at the same time, so when you eat, meditate and Downward Facing Dog together, you bond, but it’s not the same as having someone close to

STAFF YOGA you to enjoy the same journey. It was such an incredible journey. As they say in their marketing brochure, a journey of self-discovery. You find yourself wanting everyone you know and love to take their own journey too. To find themselves. And actually feel it for themselves, because words alone can’t describe the growth you achieve. As I said goodbye to the wonderful team at Shreyas, I promised I’d be back. And I couldn’t wait to go back.

Earlier this year my eldest daughter Isabel and I went to India together and enjoyed a three-day stay at Shreyas.

She is much more dedicated to yoga than I am, and also vegan. I knew she was going to love Shreyas. Sure enough, by lunchtime on the first day, she was already making plans to return and deciding who to bring with her who would most benefit.

Isabel is a thinker, and really feels the impact of stress. She finds it tough at times to turn off her mind. A large part of your program at Shreyas is learning to quieten your thoughts and just breathe.

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breathing escape me? If you ever watch a baby sleeping, they have it down pat. Breath in, stomach bulges out. Breath out, stomach deflates.

Easy! After we had a good laugh at my inability to breath, Ramakant explained that as we get older, we don’t focus on our breath. We let other things consume our thoughts. But nothing is more important than the breath. And the more time we focus on breath, the less time we have to fill our brain with negative thoughts, so the ultimate result is a calm mind.

THE OPEN-AIR YOGA PAVILLION

With persistence and practice, I mastered the art of breathing. And this improved my yoga, as well as my sleep. While I learned to breathe, Isabel needed to learn to relax her mind by meditating to take the focus off her thoughts and just let her mind open.

MINDFULNESS

CONTENT CHILDREN A THE LOCAL ORPHANAGE

SHREYAS OFFER GUESTS AN OPPORTUNITY TO TAKE PART IN COMMUNITY SERVICE BY GIVING LUNCH TO THE CHILDREN OF A LOCAL ORPHANAGE. GUESTS PICK VEGETABLES FROM SHREYAS ORGANIC GARDEN AND HELP THE CHEFS PREPARE A SIMPLE, HEALTHY MEAL FOR THE CHILDREN. GUESTS TAKE THE FOOD TO THE CHILDREN AND SERVE THEM LUNCH LAID OUT TRADITIONALLY ON BANANA LEAVES. THE CHILDREN GET A HEALTHY LUNCH AND THE GUESTS EXPERIENCE THE JOY OF GIVING.

I was doing a private Pranayama session with Ramakant, the guru of all things body and mind. Pranayama is the formal practice of controlling the breath; prana is our breath, or vital life force. After explaining the importance of both deep breathing and nasal breathing, I was instructed to simply breath in deep, right down to the pit of my abdominal, which should fill up like a balloon as I inhaled, then deflate as I exhaled. Ramakant wanted me to exaggerate this movement of my stomach so he could clearly see it round out, then suck in. But do you think I could coordinate my breath and my abdomen movement? At what point in my life did the art of

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Shreyas offer a variety of different meditative practises depending on what you need and prefer. At a conference I attended in India some years ago, the Dalai Lama explained that he learned the art of meditating by watching a frog. If you watch a frog breathing, you’re watching an expert at Pranayama. He began this practise at two years of age. Both Isabel and I were in touch with ourselves enough to know that we needed a focus (like a frog) to help us ease into mediation and stop our mind wandering. Trataka was what was prescribed.

Trataka is a gentle meditation where you look intently with an unwavering gaze at a candle until tears are shed.

You gaze at the candle long enough to be able to visualise the candle clearly with your eyes closed - as an inner image at the eyebrow centre. Trataka has several benefits: • It is believed to help several eye disorders such as weak eyesight.

It improves the internal and external optic function.

• It improves concentration and mental resolve.

• It helps you disconnect fom noise and distractions of the external world, which is deeply relaxing.

DINNER TIME! In yoga, it is said to also develop the ‘third eye’ - the seat of intuition or that associated with psychic powers. It’s a great way to begin your meditation and also a great little exercise to do with children to get them to focus and relax from a young age. We all know how relaxing it is to sit by an open fire and watch the flames dance, which is not far removed from Trataka.

THE FOOD The food is a standout, one of the best features of this place. Not just what you eat, but the way it’s prepared, the ritual around each meal, and the love that goes into Every. Single. Dish. Plus it’s organic, fresh, seasonal, superhealthy and flavoured with Indian spices and healing herbs straight from the Shreyas garden. You can choose to eat vegan if you want to avoid dairy and egg – the only animal products used in the food. In fact, they are happy to cater for any special dietary requirement. As we learned, the chefs embrace the challenge.

The majority of the food comes from the organic farm on the property.

It’s really worthwhile taking a walk through the farm with a guide. You

PADDOCK TO PLATE: ORGANIC INDIAN FIGS

find out about the traditional foods of India, the healing benefits of a lot of the herbs and spices, and their strongly-held (and accurate) belief that food is thy medicine. You also learn that a lot of what the Indians eat has had a huge impact on their culture and history. Sponge fruit is also used as a sponge for washing. Drum fruit, once the flesh has been scraped out, is dried and used as drum at festivals and ceremonies. This is eaten to improve eyesight, that’s rubbed on aching joints to soothe, and would you believe that over there is a cooling plant so added to a lot of dishes (I think he was pointing toward the Curry Leaf Trees)!

would be held under the Neem tree, as the additional oxygen would clarify the mind and heighten focus.

Plants not only have significance, added to rice, roti or naan bread, make up the Southern Indian diet. Certain plants feature prominently in the villages. Each village has at least one Banyan tree, the national tree of India.

Neem trees are also grown throughout Indian cities and villages. Emperor Ashoka planted neem, mango and tamarind trees along highways all over India so that tired travellers could rest in their shade. Neem trees actually give out more oxygen than any other tree. Important meetings

Breakfast is a combination of fruit this insanely delicious seed and nut mix, porridge, fresh juice, then a warm traditional Indian dish. You can finish with fresh brewed coffee or herbal tea of your choice made with fresh herbs and fennel seeds. Fennel aids digestion and is on the table at every meal.

Breakfast is served in the dinning room after morning yoga. There is usually three or four tables set, and you are seated at a table that will become your dining table for the duration of your stay. You sit with the same two or three other guests, so you become more acquainted. Talk is often about the day ahead, what’s planned and comparing treatment notes. You must try this.

Have you done that? How amazing was the…? Then it becomes a deeper, more meaningful conversation as your journeys are shared.

Lunch is also in the dining room and a beautifully printed menu sits on the table so you know what four courses you’re about to enjoy. Over both of my visits, I never had the same dish twice.

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Dinner is a highlight. In the nicer months, when the weather is neither too hot nor too cold, you eat either in the garden with a lovely bonfire providing both warmth and just the right amount of light, or by the pool lit up with fairy lights. There is a real touch of romance. Waiters come and serve the courses and constantly refill your plate. Even though we were eating three large meals a day, we actually felt energised, not heavy, and we both lost weight. The food is clean, balanced, easily digestible and complements your yoga practice.

THE YOGA Although yoga is on offer twice a day every day, it is not compulsory, just encouraged. I encourage it too. It doesn’t matter how experienced you are as you’re in the hands of good guides. The yoga pavilion is a large open space with high vaulted ceilings.

Breezes waft by and lush gardens and palm trees form the backdrop.

Instant calm.

Ashtanga and Hatha are the main forms of yoga practiced, however you can try variations in your private yoga sessions. Isabel and I played on cables and had a taste of aerial yoga.

It’s amazing how much the yogis were able to get out of us. Knowing just how hard to push us, to find that sweet spot of slight pain and much pleasure. After day one, I felt taller, freer, even lighter.

One thing I did discover – my body responds well to yoga and I really need to do more of it!

THE SPA This is a stunning, state-of-the-art new addition to Shreyas Retreat.

Although a very modern building with 15 treatment rooms, a lovely retail space and all the mod cons, it offers a wide range of traditional Ayurvedic treatments. I subscribe to the ‘When in Rome’ philosophy, so I chose to have more of the Ayruvedic (traditional Indian) treatments.

Shirodhara is hard to beat, but

my favourite is the Synchronised Abhyanga massage. Abhyanga is a unique form of massage with tremendous benefits for the mind, body, skin and immune system.

It involves copious amounts of a specially blended oil (depending on your needs) and a unique twotherapist sequence that relaxes and softens the tissues. The synchronisation of the therapists brings about harmony and balance.

Imagine four hands working in perfect unison up and down your body. It was like a perfectly choreographed performance and my body was the stage. Incredible. Standing ovation from me!

THE PEOPLE ‘Athithi devo bhava’ is the defining philosophy at Shreyas. It literally means a Guest is to be served as God. The staff at Shreyas practise this philosophy, believing that ‘all are essentially divine’. You form a special bond with the staff. A special mention to the wonderful yogi and legend Ramakant and the divine Rucha. Time with them is serious soul food.

One of the biggest things about the staff is that they’re gentle and have a serene presence about them.

All of them. And they’re all on the same page. They’re passionate about yoga, breathing and being mindful.

They all practise yoga together each day. A staff member will also often participate in one of your yoga classes.

They all walk the talk – with love and light, as they say! They don’t quite understand why we stress and strive for material objects and become so disconnected. To them, richness comes from within. Health, happiness and being present are the assets. They don’t tell you this, they simply live it and show you with their actions. And as you unfold, open up and melt into the Shreyas way, that’s when your journey truly begins.

Some time soon, I’ll be back for more self discoveries...

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Luxurious tent like cabins are your home away from home. Complete with verandah, and private courtyard.

THE DAY 6.30am Yoga (90 minutes) 8.30am Breakfast 9.00am Guided meditation 9.30am Free time* 1.30pm Lunch 2.30pm Free time* 5.00pm Yoga (60 minutes) 7.30pm Dinner *Your time to relax, enjoy a treatment at the spa, have a private session of yoga or meditation, walk the property, lay by the pool, do a cooking class, go to the gym, use the sauna and steam, chat with other guests, participate in some of the community events on offer… whatever your heart desires.

THE LOCATION Shreyas Retreat is situated in the rural outskirts of Bengalura, Southern India (which enjoys a much nicer climate than the north). Bengaluru International Airport is a beautiful hours drive through the countryside. http://www.shreyasretreat.com/

INDIA

Experience INDIA An 11 night exotic experience of some of the best known culturally rich and historically significant highlights of India.

Price includes:

• Return flights with Singapore Airlines including taxes

• Domestic flights including taxes • Airport Transfers • Local English-speaking Guide • 4-star hotel accommodation throughout • Breakfast daily, lunch & dinner as per itinerary

• Park & Monument entry fees as per the itinerary

• Full day sightseeing tour of Old & New Delhi • Half day sightseeing tour of Agra, visiting The Taj Mahal & Agra Fort.

• Three game rides into the Ranthambore National Park

• Full day sightseeing tour of Jaipur

including Elephant ride at Amber Fort

• Half day sightseeing tour of Jodhpur • Half day sightseeing tour of Udaipur,

Indian Cooking class with lunch & an evening boat ride on Lake Pichola

per person twin share from

$ 3770*

Discover GOA Explore your options

Why not add an optional 5 night leisurely extension to Goa, India’s most popular beach destination?

Goa is famous for it’s endless stretch of white sandy beaches, relaxed atmosphere, popular beach shacks and famous night spots.

Price includes:

INDIA

• Bed and breakfast accommodation • Transfers from and to Goa airport.

2018

per person twin share from

$ 1300*

1800 808 491 www.swagmantours.com .au

Level 1, 182 Latrobe Terrace Geelong West VIC 3218 Australia *Conditions apply. Experience India: Mar ’18 departure from $3770 pp; Oct ’18 departure from $4235 pp. Prices are per person on a Twin Share basis. Single supplement available on request. Prices exclude: Visas (obtain online, before departure (cost approx. USD50), tips & Travel Insurance (please contact Swagman for a quote).

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ESCAPE: THAILAND

04 T H A I L A N D : BA N G KO K TO PHUKET THAILAND - OR THE KINGDOM OF THAILAND AS IT IS OFFICIALLY KNOWN - IS AS GLITTERY AS ITS GOLDEN TEMPLES AND SERENE AS ITS BLUE BEACHES. IT IS ALSO LEADING THE WORLD WHEN IT COMES TO MANY ASPECTS OF WELLNESS.

WORDS: KRIS ABBEY

THE RUN I first visited Bangkok about 20 years ago. It was my first experience of a major Asian city. I was mesmerised.

The smells, the congestion, the lack of order. The $10 massages, the sticky black rice. I loved it. Behind the smoggy facade was a city filled with warm, welcoming, hard-working people living a juxtaposed life of spititual simplicity amid the chase and chaos.

Bangkok is Thailand’s capital, a bustling city known for its ornate shrines and vibrant street life. The boat-filled Chao Phraya River feeds a network of canals, flowing past the Rattanakosin royal district, home to the opulent Grand Palace and its sacred Wat Phra Kaew Temple. Nearby is Wat Pho Temple with an enormous reclining Buddha, and on the opposite shore is Wat Arun Temple with its steep steps and Khmer-style spire.

The architecture and energy of these temples are spectacular. Hat tip to the Bangkok people who meticulously maintain the beauty of the temples for

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the locals, as well as the tourists who come in droves every year.

Fast forward to today, 20 years on from my first visit. Bangkok is no longer suffocated by a cloud of smog.

The roads are somewhat orderly and the homeless are no longer being stepped over on the footpaths of main streets. Modern high-rises blend with the original architecture unique to Bangkok. The river is still a city unto itself, but less polluted. And trendy places to eat and drink have mushroomed along the river’s edge.

Most notably Lhong 1919.

Lhong 1919 is the newest and hippest development along the river, owned and developed by the Wanglee family, one of the oldest Thai-Chinese families in Bangkok. It sits on the old pier where Chinese families first set foot in Thailand after migrating from China. Besides being home to many Chinese immigrants in later years, the area around the pier became home to the shrine of Mazu, the goddess who is believed to bless the sea.

LAGOON-STYLE POOL ACROSS THE RIVER IS WAT ARUN TEMPLE

MORNING RITUALS IN LUMPINI PARK

ONE OF THE MURALS AT LHONG 1919

21.1 KM LATER

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Lhong 1919 is a clever and very tasteful restoratoration, with great respect given to the original structure. Excess paint was removed to reveal centuryold murals, while new contemporary features have been added. The end result is an art, shopping and dining precinct with a very relaxed, cosmopolitan vibe.

get into a comfortable stride. At this point, not being a seasoned marathon runner had its advantages. I started striding out like it was an easy Sunday run. Fiona stayed with her pace, more aware of what was still to be come. As Fiona and I settled into our own run, the wonderment of being part of this inaugural race hit me.

What’s also new in Bangkok is the city’s foray into marathons.

Boston, New York and Paris all host marathons which attract runners and people who have always dreamed of running a marathon - from all over the world. So why shouldn’t Bangkok host a marathon? It’s a thriving international city with a strong wellbeing culture. And host a marathon they did! Nicknamed the Unforgettable Marathon. And it was!

I was alone (except for the thousands of other runners) with my thoughts, running on a road that was totally foreign. The streets were dark and somewhat eerie. Although I had my own music, I chose to listen to the city. Ducking and weaving, I felt good.

Monuments on the right, makeshift homes on the left. Legs. Going well.

On 4 February 2018, Amazing Thailand Bangkok Marathon had its first run. To execute this event was a logistical marathon in itself. Main streets had to be closed to traffic. It had to begin in the dark hours of the morning to avoid the heat and humidity, so lots of safety aspects came into play as it was dark for most of the run. I was lucky enough to participate, with eight or nine thousand others running a variety of distances from a full marathon to 10km. I opted for the half marathon (21.1 km) starting at 4.45am, yet even at this ridiculous hour, in the dark, the energy was electric, the crowds thick and all the runners were pumped. It’s been over 20 years since I’ve run a distance anywhere near this long, and like the city of Bangkok, my body has undergone some significant changes in that time!

To a colourful display of fireworks, we were off and running, or more accurately, shuffling. I ran the first 10 kilometres with fellow Aussie Fiona Harper, a veteran runner who has done a few marathons, including Paris. We chatted, weaved and detoured, as it was shoulder-to-shoulder action for about 5 kilometres. before the would-be and wanna-be runners started to separate.

The track opened up and we could

As the sun began to rise over the city, I only had to cross the spectacular Rama V111 bridge (think Golden Gate) and I’d be on the home straight. A slight incline before heading back down, then flat. I reached the 17.5km mark and the quads began to burn.

But I’d made a pact with myself that I wouldn’t walk. Once you walk, you have all sorts of mental arguments with yourself trying to get back to a run. I didn’t need that with 4km to go.

I put on my music, hoping for some distraction. Nope. 18.5km. 19km. Don’t walk. Don’t walk. DON’T WALK! Then all of a sudden I could hear the crowd, the music at the finish line, strangers cheering me on. I got a second wind.

Legs? What legs? I crossed the finish line, where I had begun two hours and three minutes prior. Having done very little preparation, I was actually really proud of myself. What a race. Amazing! And what a way to experience Bangkok - in a way that very few get to do. I could be hooked...

After a big breakfast to refuel, then a quick nap, I spent the afternoon at the amazing Anantara, Siam Spa. Here is the best tip I can give to minimise the painful effects that a big bout of exercise has on your body - aside from rehydrating - have a massage! And of course, when in Thailand...

Anantara Siam is quientessential Bangkok. Right in the heart of the

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city, it is an elegant representation of traditional Thai architecture, including hand-painted silk ceilings, a grand lobby and glorious gardens. You feel like you’ve entered an enchanted tropical forest, worlds away from the bustling city. Up a beautiful winding staircase is the Spa. The smell of Oriental Jasmin lures me in. Not that I need much coaxing - my body was craving a couple of hours at the hands of a great Thai therapist.

The treatment I enjoyed was the Signature treatment, Siam 2482.

Inspired by ancient Siam’s diverse cultural heritage, this unique massage incorporates healing traditions from Thailand, Myanmar, Laos and China.

A bamboo stick is used to stimulate circulation. Stretching and pressure point techniques enhance flexibility and energy flow. Just what my tight muscles need. A herbal compress on my main pressure points is followed by a herbal oil massage and foot reflexology. I felt the fatigue and soreness drift from my body. To conclude, gold leaf patches are placed on the wish area of the left arm and left side of the chest to encourage quieting of the mind.

Apart from a quieter mind, the pain screaming in my quads also diminished to a gentle whisper.

The next day, just a faint (but FRESH ITALIAN CUISINE AT OSTERIA nice) heaviness in my thighs was a triumphant reminder of the day before. 2019 is in the diary!

EAT There are so many great choices, but try the Michelin-star Saneh Jaan. https://glasshouseatsindhorn.com

SPA Again, countless great choices, but I’ve got a soft spot for Anantara Siam. https://siam-bangkok.anantara.com/

VISIT Lumpini Park in the heart of Bangkok.

Escape the crowds without leaving the city. Get there at sunrise or sunset and join in a yoga, tai chi or zumba class.

ANDARA POOL VILLA

FOR RECOVERY Aside from an afternoon at the spa, another great recovery tip is to spend time in Phuket.

Phuket is one of the southern provinces of Thailand. It lies off the west coast of Thailand in the Andaman Sea, connected to the mainland by the Sarasin Bridge. It comprises the island of Phuket, the country’s largest island, plus another 32 smaller islands.

Rather than drive, we took one of the short, regular commuter flights from Bangkok. There is also a new International Airport, so Australians can fly direct to Phuket, making it an even better choice for a holiday.

Phuket formerly derived its wealth from tin and rubber, and enjoys a rich and colorful history. The island was on one of the major trading routes between India and China, so was frequently mentioned in the logs of Portuguese, French, Dutch and English trading ships. After the

closure of the tin mines, tourism became its primary industry. And it’s easy to see why! The island is home to incredible seaside resorts, spas and restaurants. Phuket City, the capital, has old shophouses and busy markets, while Patong, the main resort town, has nightclubs, bars and discos, so there’s something for everyone.

Phuket’s weather is so good, it’s tempting to just relax on the beach or by the pool, but I strongly suggest you scratch beneath the surface and explore this diverse island.

You must visit Old Phuket Town.

It gives a glimpse of what Phuket was like as a thriving tin-mining community. It’s still very much a trading hub, with colourful streets, non-touristy markets, restaurants and copious amounts of Sino-Portuguese architecture. And of course the famous Blue Elephant cooking school.

There’s also an abundance of outdoor activities, hikes and cruises to the other islands. And of course Phuket is a mecca for great spas!

FOR LUXURY ANDARA RESORT & VILLAS This place is perfect in so many ways.

The resort is certainly luxurious, yet oozes beach-style relax. The incredible views over the beach and breezy open lobby help create this vibe. The decor is modern and chic with classy local art and a contemporary Thai feel.

The rooms are beautifully appointed and the villas come with private pool, fully equipped kitchen and spacious living and dining areas. Some villas even have their own gym and spa!

SILK restaurant and bar is fine Thai dining at its best. Touches of Thai artifacts, along with Jim Thompson silks, stunning views and a seasonal menu using the freshest local ingredients, add to the experience.

Even if you’re not staying at the resort, you must have a meal here!

ADDED FEATURES: Spectacular spa with a variety of treatments, full-size tennis court, gym, fitness classes, beach concierge and yacht to charter!

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FOR FITNESS THANYAPURA SPORTS HOTEL This is a fitness-lover’s paradise! You certainly don’t come here to laze by side of the the FINA-accredited Olympic-size swimming pool. Most guests are here to get event-ready (the Russian Federation swimming team were in-house while we were there) or to reach a goal. That goal may be to detox, lose weight or shave valuable seconds from your PB. The facilities are state-of-art. And there is an International School for young prodigies to gain an education while they train. Although the staff have the experience to work with elite athletes, you certainly don’t need to be one to stay here. In fact, while I worked out at the cardio gym (there are five different gyms!), I had one of the athletes offer some tips. The energy in the gym is fantastic and contagious. You just want to work hard.

Aside from all the facilities - 8 tennis courts, Cervelo bikes, yoga, pilates and aerobics studio, boxing ring, hot and cold wet rooms, wellness centre, medical centre, huge olympic running track you also have access to sports scientists, sports psychologists, nutritionists, physiotherapists , chiropractors, naturopaths and ayurvedic doctors.

ONE OF THE MANY CLASSES AT THANYAPURA

ADDED FEATURES: The food! Plus a great cafe for real coffee and wholesome snacks between meals. There’s a fully-equipped obstacle course for corporate team-building. And a sports shop!

FOR HONEYMOONS CREST RESORT & POOL VILLAS As the name implies, Crest Resort & Pool Villas is built into the crest of the mountain on the beautiful Tri Trang Beach, just outside Patong. In keeping with the landscape, part of the rock of the mountain is a major feature in the lobby. It’s an inspiring and radical luxury eco-designed resort surrounded by tropical rainforest and stunning 240° views of turquoise waters of the Andaman Sea. Their tagline - ‘where nature heals’ - is right on the money.

From every angle of the property, you’re faced with a calming dose of sea, sky, sand or leafy green forests. It is peaceful and picture perfect. In stark contrast, the busy strip of Patong Beach is a short drive, or easy walk, away if you want to immerse yourself in this very popular tourist spot.

ADDED FEATURES: The rooftop bar and restaurant, which is popular for weddings, is a unique venue. The food is only surpassed by the spectacular sunset. And the PRIMA & Holistic Wellness Village Center at Crest not only has incredible treatments, you can also have a rejuvenation program created for you. The program includes meals and your treatments. https://www.andaraphuket.com/ https://www.thanyapura.com/ https://www.crestphuket.com/ 44 | spaandwellnessinternational.com

POOL VILLA AT CREST

Alila Yangshuo

SPA INSPIRED

Enjoy this thoughtful, thorough, and expertly-planned detox program that can literally be the start of an entirely new love affair with life. With the help of the best Detox Spas around the world, we’ve created an online Detox Program that is nurturing, nourishing and cleansing. Do it from home. At any time. Lose weight, feel great! Get the results as if you’ve been to a Spa to detox! www.krisabbey.com

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ESCAPE: GLOBAL

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12 MONTHS OF WELLNESS WORDS: RAYMOND VIOLA

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PARADIS PLAGE SURFING

REGARDLESS OF WHEN Y O U TA K E Y O U R H O L I D AY S , H E R E ’ S A M O N T H - B Y- M O N T H G U I D E O N W H E R E T O H AV E A W E L L N E S S H O L I D AY A N D W H E N . F R O M A V I TA L B O D Y CLEANSE IN THAILAND TO A M E N TA L M A K E O V E R I N PORTUGAL, GAIN INSIGHT ON WHEN TO EXPERIENCE THE F I N E S T H E A LT H - E N H A N C I N G WELLNESS EXPERIENCES AROUND THE WORLD. H E A LT H A N D F I T N E S S T R AV E L REVEAL THEIR GUIDE TO THE B E S T W E L L N E S S H O L I D AY D E S T I N AT I O N S F O R T H E N E X T 1 2 M O N T H S . I H O P E YO U ’ V E G O T S O M E A N N U A L L E AV E AC C R U E D, YO U ’ L L N E E D I T !

APRIL: SURF & YOGA IN MOROCCO PARADIS PLAGE SURFING

Take a welcome break from your busy schedule and soak up the sun on a soul and surf holiday at Paradis Plage. With private and group surfing classes suitable for surfers of all levels, there’s no better place to enjoy a spot of surfing in the warm African sun. Stretch out any post-surfing tightness with daily yoga classes and experience other active adventures, from mountain hikes to cultural excursions. No matter what happens out on the waves, this healthy holiday won’t leave you feeling wiped out, as you emerge rejuvenated from your refreshing spring renewal.

Average April Temperature: 25C (78F) 7 nights at Paradis Plage from $1,345pp or $2,235 for single occupancy.

Price includes accommodation, breakfast, surf program and transfers.

MAY: GET MINDFUL IN MARBELLA MARBELLA CLUB MINDFUL TRIATHLON

Enjoy a healthy escape in the Mediterranean sunshine for a complete mind and body makeover. Combining your favourite fitness activities with mindful and balancing practices, you’ll experience a greater sense of harmony between your mind and body. Work up a sweat with beach circuits and personal training, then find balance with a variety of yoga styles, guided meditations and Tibetan bowl vibrational massages. With an emphasis on learning how to live a mindful life, return home with an increased sense of wellbeing.

Average May Temperature: 23C (73F) 7 nights at Marbella Club Mindful Triathlon from $4,160pp or $7,195 for single occupancy. Price includes accommodation, breakfast and transfers.

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G O N E A R E T H E D AY S W H E R E A R E T R E AT M E A N T R I G I D R O U T I N E S A N D E A R LY M O R N I N G TA I C H I .

T O D AY T H E Y ’ R E A B O U T U N I Q U E E X P E R I E N C E S T H AT S E N D Y O U H O M E F E E L I N G L I K E Y O U COULD CONQUER THE WORLD!

FORTE VILLAGE FUSION FITNESS MARABELLA CLUB YOGA

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LEFAY SPA IN ITALY JULY: GET ACTIVE IN SARDINIA FORTE VILLAGE FUSION FITNESS

Embark on an active holiday as you get fit by the beach on the Mediterranean island of Sardinia. Boasting magnificent sea views and excellent wellness facilities, Forte Village is a revitalising fitness and sports holiday for solos, couples and families. Adults can enjoy a bespoke Fusion Fitness program offering a personalised workout plan, plus a range of energising activities and treatments with a series of six thalassic pools.

With its vast range of eight hotels, 21 restaurants and amenities, this healthy holiday offers something for everyone.

Average July Temperature: 29C (84F)

IBIZA BODY CAMP

7 nights with Forte Village from $4,135pp or $6,450 for single occupancy. Price includes half board, Fusion Fitness program and transfers.

JUNE: SUMMER SHAPE UP IN IBIZA AUGUST: SOOTHING SUMMER SPA IN ITALY THE BODY CAMP LEFAY SPA

Escape the cold and head over to Ibiza for a luxury boot camp fitness regime to get you looking and feeling great.

Enjoy a daily fitness schedule of circuits, aerobics, Swiss ball, boxing, running, swimming, deep stretching, body sculpting and rebounding. You’ll also have mindfulness sessions to soothe the mind, cookery workshops to feed it, and creative workshops to let it loose. All of this is interwoven with a full body massage and manicure to ensure you leave glowing with wellbeing.

Nestled in the alpine mountains surrounding Lake Garda, this wellness retreat is a hive for like-minded people looking to indulge in wellbeing. The resort’s signature spa, World of Water and Fire, features a private saline pool with a moon suspended above it to create a truly calming atmosphere to relax and unwind. Spa treatments are holistic in nature and range from East to West in origin so guests benefit from a wide-ranging cannon of knowledge and return home rejuvenated.

Average June Temperature: 26C (79F)

Average August Temperature: 28C (82F)

7 nights with The Body Camp from $2,845 pp or $4,580 for single occupancy. Price includes full board, fitness and wellbeing program and transfers.

5 nights at Lefay from $3,600pp or $4,470 for single occupancy.

Price includes accommodation, breakfast, wellness program and transfers.

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ATMANTAN AYURVEDA

MACDONALD MONCHIQUE MASSAGE

SEPTEMBER: MENTAL MAKEOVER IN PORTUGAL

OCTOBER: SPRING AYURVEDA IN INDIA

THE MIND COACHING RETREAT AT MACDONALD MONCHIQUE

ATMANTAN AYURVEDA

As the seasons change, there is no better time to go on a lifechanging mental makeover retreat. Lack of sleep combined with too much stress can cause serious health issues, both physical and mental. Set in the picturesque Algarve, let expert mind coach Steve McKeown take you through a psychological programme using state-of-the-art techniques to build mental strength. With lifestyle tips and group sessions, return home rejuvenated and more in touch with your inner self, as a healthy mind means a healthy lifestyle.

Venture to the North of India for a holistic break that boasts ultimate relaxation and self-discovery. Nestled between the Sahyadri Mountains and Mulshi Lake, this spiritual hideaway provides a platform for total rejuvenation in soothing tranquillity. A wealth of ancient Ayurvedic spa treatments await you, plus reflexology and a variety of yoga practices. Purify and heal your body with Ayurvedic approaches, so you return home feeling rebalanced and cleansed.

Average Temperature October: 33C (91F)

Average Temperature September: 29C (84F) 7 nights at Macdonald Monchique: pricing available on request.

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7 nights from $4,810pp or $6,570 for single occupancy. Price includes full board, Ayurveda program and transfers.

NOVEMBER: FARM-TO-SPA WELLNESS IN COSTA RICA THE RETREAT

Fly off to Costa Rica, a tropical paradise famed for its biodiversity and pleasing temperatures all year round. The Retreat provides a luxurious, yet secluded, wellness experience with only 11 rooms, all boasting incredible ocean views. Delight yourself with organic spa treatments at the Cristal Lotus Spa, whether a contouring body scrub or a mint-chocolate treatment for glowing skin. With activities such as cooking and gardening, this back-to-nature wellness holiday will help you acquire a newfound sense of wellbeing.

Average Temperature November: 31C (88F) 7 nights at The Retreat from $4,120pp or $6,720 for single occupancy.

Price includes breakfast, wellness program and transfers.

THE RETREAT AT COSTA RICA DECEMBER: PRE-CHRISTMAS RESTORATIVE BREAK IN BALI SVARGA LOKA

Typically the time of year for over-indulgence, break the mould and venture to this holistic sanctuary for wellbeing and transformation. Prepare your body and mind for the festive season with a tropical pre-Christmas wellness retreat with the key emphasis on healing and rejuvenation programs. Svarga Loka offers wellness services to comply with weight management, detox, yoga and couple’s therapies. Enjoy authentic Balinese treatments like remedial massage and Boreh, aromatherapy massage and Abhyanga that will have you return home brighter, lighter and more energetic than ever before.

Average December temperature: 27C (81F) 7 nights from $3,150pp or $3,950 for single occupancy. Price is allinclusive, including wellness program and transfers.

JANUARY: NEW YEAR CLEANSE IN THAILAND THE BARAI VITAL BODY CLEANSE

Welcome in the New Year with a full body detox surrounded by the exotic flora and palm-fringed beaches of Hua Hin, Thailand.

The Barai is a luxurious hideaway for spa-seekers in need of a cleansing break to revitalise from the indulgences of the festive period. Detoxifying treatments including abdominal massages and moor mud wraps, combined with a healthy detox menu to leave you feeling thoroughly cleansed. Relaxing wellness activities coupled with energising fitness classes will ensure you return home feeling healthier.

Average January Temperature: 30C (85F)

THE BARAI BODY CLEANSE

7 nights from $5,500pp or $8,760 for single occupancy. Price includes accommodation, full-board, detox program and transfers.

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SVARGA LOKA IN BALI

PINE CLIFFS PORTUGAL

MARCH: DIGITAL DETOX IN PORTUGAL PINE CLIFFS DIGITAL DETOX

SANTANI WEIGHT LOSS

FEBRUARY: HOLISTIC WEIGHT LOSS IN SRI LANKA SANTANI WEIGHT LOSS

Find yourself among the lush greenery of Sri Lanka as you shed unwanted weight and centre in on the new you. Work up a sweat with energetic group fitness classes and outdoor activities, and decrease your stress levels with daily meditation and yoga sessions. This journey will not deprive you, but rather a personalised nutrition plan - coupled with raw cooking and lifestyle classes - will help you make long-term changes, so 2018 is your healthiest year yet.

Average February Temperature: 20C (68F) 7 nights at Santani from $4,115pp or $5,150 for single occupancy.

Price includes accommodation, full-board and transfers.

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Set in the sunny Algarve, give your mind and body a welldeserved break from technology with a two-day digital detox at Pine Cliffs. Learn to switch off with meditative breathing classes, relaxation massages and an ‘energy break’ under the retreat’s signature pine trees. Get active with personal training on the beach and paddle board sessions in the sea, and enjoy nutrient-dense meals and juices, leaving your mind cleared and your body re-energised.

Average March Temperature: 21C (70F) Health and Fitness Travel (ph 1300 551 353) 7 nights at Pine Cliffs from $3,240pp or $4,995 for single occupancy. Price includes accommodation, full-board and transfers.

For advice, guidance and bookings, visit: www.healthandfitnesstravel.com.au or call 1300 551 353

When booking use the code: HFTSAWI10 TO RECEIVE 10% DISCOUNT

Elegance of the soul.

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EXPERIENCE: ATLANTA

07 SOUTHERN BELLE WHEN I THINK OF ATLANTA, GEORGIA, I THINK CLARK GABLE AND VIVIEN LEIGH IN ‘GONE WITH THE WIND’. BUT THIS VIBRANT CITY HAS WELL AND TRULY MOVED ON, NOW A BUSTLING HUB OF COMMERCE AND ENTERTAINMENT. IT’S ALSO HOME TO ‘THE SPA AT MANDARIN ORIENTAL’, AN OASIS OF CALM IN THE HEART OF THE CITY.

WORDS: KRIS ABBEY

Atlanta is the capital of the US state of Georgia. It was founded in 1837 as a transportation hub at the intersection of two railroad lines. After being mostly burned to the ground during the American Civil War, the city rose from its ashes to become a national centre of commerce and the unofficial capital of the New South. Atlanta played an important part in both the Civil War and the 1960s Civil Rights Movement. And thanks to the 1996 Olympics, Atlanta is a gentrified city, growing beyond its cultural roots.

The Mandarin Oriental, with its luxurious colonial architecture and good old-fashioned hospitality, takes you back to a place in time where homes were stately and magnificent.

As for the grand, winding staircase in the lobby, I was half expecting Rhett Butler from Gone with the Wind to elegantly descend.

The hotel is located in the suburb of Buckhead, once described by Robb Report as among “the top affluent communities in the country, with

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some of the most beautiful mansions, best shopping and restaurants in the southeastern United States.” All this is within walking distance of the hotel.

Two world-class shopping precincts - Lenox Square and Phipps Plaza top dining spots and chic designer boutiques. If shopping and eating isn’t your thing, simply wander the local streets and nearby parklands soaking up the southern atmosphere. Peachtree Road is lined with both old-world mansions and modern buildings. Not to mention visiting the Martin Luther King Jr National Historic Site, Margaret Mitchell House & Museum, or Jimmy Carter Presidential Library. It’s also tempting to just stay put at the hotel.

Ahh, the hotel! If you’ve ever been fortunate enough to be a guest of the Mandarin Oriental group, you know they do things with a certain graceful charm. The attention and detail is what makes your stay memorable. The stationery with your initials embossed, gifts left on your pillow at turn-down, and the simple skill of anticipating your needs before they arise!

RELAX IN THE PERFECTLY MANICURED GREEN SURROUNDS The hotel has an exquisite English Garden, where you can relax throughout the day. Nearby you’ll find two world-class parks: Piedmont Park and Chastain Park. Or simply walk down Peachtree Road and view the gardens of the local mansions.

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You couldn’t be blamed for not wanting to leave the hotel. You can enjoy the fine art in the lobby, the live music in the cocktail lounge, wander the English Garden, or spend time in the awardwinning spa.

it will definitely have you relaxed, mindful and heading home with some tools to help you manage your digital world. Included is a spa experience, meditation class and tools to help you once you’re back home.

THE SPA

Start your journey with a bath filled with Shungite-charged water. Shungite is a stone containing Fullerenes, which neutralise negative energy due to over-exposure and harmful radiation from our mobile phones, followed by a massage utilising purifying Shungite crystals and a paraffin hand treatment.

You definitely feel the effects. A soothing calm and more balance.

This place is truly a dream come true for spa aficionados. Built over two floors, with 13 treatment rooms each offering a tailor-made journey based on what your mind and body needs.

Mandarin Oriental take wellness seriously, and rather than book a particular treatment, they encourage you to book time. Leave it to your therapists to work out what you need.

Be sure to arrive at the spa early so you can enjoy the facilities. From the stateof-the-art fitness centre to a 60-foot indoor swimming pool. Fully immerse yourself in your surroundings to get the most out of your spa time.

DIGITAL WELLNESS ESCAPE Due to many guests needing to switch off, Mandarin Oriental have created a Digital Wellness Escape package.

Whether you stay a night or a week,

Continue rebalancing with a private Mindful Meditation class. The class sets a positive tone for the weeks ahead, while aligning the mind, body and heart. It’s a unique integration of Eastern philosophies of Buddhist Meditation, Chinese Energy Medicine and Yin Yoga to create a profoundly healing transformation. You’ll learn how to meditate in a way that allows you to weave it into your busy life.

If you’re thinking about visiting the US for an historical experience with a side-

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order of wellness, this place needs to be added to your list of places to visit.

The Digital Wellness Retreat package for two starts at USD 1,075 & includes: • One-night stay in a tranquil suite • Zen welcome amenities pack • Private Mindful Meditation class • 80-minute Digital Wellness Escape • Two VitaJuwel water bottles • Two phone sleeping bags THINGS TO DO ATLANTA BOTANIC GARDEN Switch off and get back to nature in this expansive botanic garden.

CNN CENTER Check out behind-the-scenes action at the famous TV news network.

PIEDMONT PARK Go for a stroll in the sunshine through this gorgeous park.

GETTING THERE 35 minutes from Hartsfield-Jackson International Airport and 10 minutes from DeKalb-Peachtree Airport.

Australian Health Retreat Montville Queensland An exciting new player in the world of achieving pristine health has opened in the beautiful clouds eco resort and spa.

Enjoy their 5-Day all-inclusive retreats to restore and rebalance your health.

• All food & drinks use only the finest of organic, mostly local plant-based foods • Spa treatments selected from our Day Spa menu including far infrared sauna and flotation pool sessions.

• Informative and educational sessions

Clouds Eco Resort and Spa at Montville www.theaustralianhealthretreat.com.au

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MARKET PLACE

01

WWW.AKHAL.COM WWW.YOGADESIGNLAB.COM

EDITOR’S PICK

E C O - F R I E N D LY Y O G A M AT S Y O G A D E S I G N L A B L A U N C H E S I T S L AT E S T C O L L E C T I O N O F E Y E - C AT C H I N G L U X U R Y Y O G A M AT S M A D E F R O M N AT U R A L T R E E R U B B E R A N D R ECYC L E D P L A S T I C B OT T L ES . “ T H E G O A L W A S T O C R E AT E A B E A U T I F U L , H I G H LY- F U N C T I O N A L P R O D U C T W I T H T H E SMALLEST ECO FOOTPRINT POSSIBLE. C O U N T L E S S Y O G A M AT S E N D U P I N LANDFILLS BECAUSE THEY’RE MADE FROM N O N - R E C Y C L A B L E , H A Z A R D O U S M AT E R I A L S .

W E W A N T E D T O H E L P C H A N G E T H AT.” - CHAD TURNER, FOUNDER/DESIGNER

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02

MATTHEW KENNEY

Alibi, Sydney’s latest cocktail destination and the first Australian hotel with a 100% plant-based dining menu, is now serving up a seasonal storm at Ovolo Woolloomooloo. Alibi is spearheaded by renowned US plant-based chef, restaurateur and global plant-based dining pioneer Matthew Kenney. This is his first venture in Australia and it has a seasonal, colourful and innovative menu designed to share, alongside an exciting cocktail and wine programme. http://alibibar.com.au/

03 The new deco range by Dermaviduals is everything that the celebrated skincare line represents: customisable (bespoke foundation for any skin complexion), pure (no nasties), corrective (adhering to the principles of corneotherapy) and based on science using their worldrenowned DMS technology. A make-up range that repairs, while making you look gorgeous! www.dermaviduals.com.au

DECO BY DERMAVIDUALS 61

FIVE SENSES BEST OF BA N G KO K https://www.facebook.com/lhong1919/ SMELL the exotic aromas with a hint of ‘river’ from all the different restaurants and cafes in the Lhong 1919 precinct. Once a group of old warehouses and a Chinese shrine dating back in King Rama IV (18511868), it’s now a hub of food, art, design and culture. All the charm of old walls and paintings have been retained, yet married beautifully with modernisation. A definite place to visit while in Bangkok.

TASTE Bangkok is home to some incredible restaurants, SALA Rattanakosin is one of them. After a day at the temples, a short stroll from Wat Pho, you’ll find this hidden treasure. You’ll need directions, and don’t judge the place by the path to get there. This modern and tres chic restaurant overlooks the river and has a nice rooftop bar. Pop in!

SEE, SMELL, TOUCH, TASTE AND LISTEN TO SOMETHING NEW. PART OF FEELING GREAT IS FEEDING YOUR SENSES. www.salahospitality.com/rattanakosin/ 62 | spaandwellnessinternational.com

WAT PHO If you are lucky enough to visit one of the many Temples during prayer time. Stop. LISTEN. The chant by the young monks is musical magic.

https://siam-bangkok.anantara.com The Thais know how to TOUCH. And today Thai massage is enjoyed all around the world. That said, you can’t beat a Thai massage, or any treatment really, at the Spa at Anantara, Siam in the heart of Bangkok. Their signature treatment is my tip!

WAT ARUN (TEMPLE OF DAWN)

SEE the many temples of Bangkok. They are architecturally amazing, spiritually captivating. Most are thousands of years old, yet still maintain their beauty and warmth of a million prayers. Wat Pho, Wat Arun and Wat Saket are must see’s.

Just remember to wear shoes that you can slip on and off, and clothes that cover your knees and shoulders for inside the temples.

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WELLNESS TRENDS

01 WELLNESS MEANS HAPPINESS THE NEW HAPPINESS SCIENCE INDICATES WHERE WELLNESS MUST GO. THE SCIENCE WANTS TO DRIVE MORE SOCIAL CONNECTION AND TECH DISCONNECTION.

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‘Happiness’, ‘wellness’, ‘wellbeing’ these terms get used interchangeably, but distinctions are emerging. Wellness connotes a state of overall health, while happiness is a more perceptual concept – how people feel about and experience their daily lives. If happiness seems like an especially vague concept or you’ve felt personal pressure to be happy, now there is hard science measuring what actually causes the most human happiness. Annual research like the World Happiness Report and Gallup-Sharecare Wellbeing Index take the global pulse on people’s happiness and these scientific surveys reveal crucial things.

One, people overall aren’t very happy: The World Happiness Report (155 countries surveyed) reveals a world with a mediocre 5/10 happiness score.

Two, happiness cannot be reduced to physical health or GDP (‘money’); while those are two key measures, all the happiness research concurs that strong social connections and community are the most fundamental components for happiness. This is a key reason why poorer, unhealthier nations (eg.

Mexico, Costa Rica) often rank higher than rich, healthy ones; why the US is seeing happiness plummet; why people in China, despite extraordinary per capita income gains, are no happier than they were 25 years ago; and why Northern European nations (eg.

Norway, Denmark) always hit the happiness scores out of the park.

Another fast-growing body of science provides the other key happiness lesson: the alarming new research on how constant digital connection and designed-for-addiction smartphones and social media, are creating a depression and anxiety epidemic.

The two most actionable lessons from the happiness science are becoming clear: the world – and the wellness world – needs to put a much more powerful focus on the wider concept of happiness generally, and on driving much more social connection, and technology disconnection specifically. We predict insights from the annual happiness reports and wider ‘happiness science’ will

continue to grab the world’s attention in 2018 and directly shape more government policy and workplace wellness strategy, as well as what wellness businesses will (and should) increasingly focus on. Happiness is no longer some frivolous concept, as evidence mounts that it has a powerful impact on everything from physical health to employee productivity.

There’s so much action on the happiness front. Governments are moving beyond the narrow lens of GDP to tackle the problem of unhappy populations: the UAE has appointed the world’s first Minister for Happiness and the UK just appointed a Minister of Loneliness. In the face of school violence and a high-stress curricula only focused on high grades, schools are now actively teaching happiness.

For instance, this April, Delhi, India will launch daily ‘happiness’ classes for students at all public schools from nursery school to 8th grade.

Because social connection is the bedrock of happiness, in the wellness space a massive trend is new coworking, co-living and social-slashwellness spaces and clubs focused on building face-to-face communities in our age of digital isolation and remote work, whether co-working giant WeWork or London’s Mortimer House.

2018 will be the watershed backlash year against Big Tech, with more Silicon Valley engineers speaking out - and more scientific evidence coming to light - about the disastrous effects that constant digital and social media connection has on our brains and happiness. We’re at a moment with tech addiction in many ways analogous to where the smoking issue was decades ago: the initial reluctance to believe the negative health impact will be overwhelmed by the evidence. More tech-fighting tech will appear that helps us do the seemingly impossible: set parameters on emails, texts and screen time. In wellness travel, ‘no WiFi’ destinations focused on contemplation, community and nature will be the most sought after, while wellness retreats like Six

“ TA K I N G C A R E O F Y O U R B O D Y I S I M P O R TA N T, B U T T E N D I N G TO YO U R R E L AT I O N S H I P I S A F O R M O F S E L F- CA R E TO O. LO N E L I N ES S K I L L S … I T ’ S AS POWERFUL AS SMOKING O R A L C O H O L I S M .” - Robert Waldinger, Professor of Psychiatry at Harvard Medical School and an expert in happiness Senses Bhutan are even programming specifically around the pillars of happiness.

And if wellness is often a puritanical philosophy (only pain equals gain), explicitly happiness-focused (or joyfor-joy’s sake) approaches will rise.

We’ll see more eating for happiness, with menus and diets packed with serotonin-boosting foods, such as tuna, dark chocolate or blueberries.

And with evidence mounting that our microbiome plays a crucial role in regulating our emotions, we’ll see more research and approaches that explore the relationship between a healthy gut and happiness, as the ecosystem of bugs in our intestinal tract produce many of the hormones/transmitters that impact our brains, like moodboosting serotonin.

And we’ll see what you could call a new ‘happy fitness’, one that is less about overly complex (and overly expensive) boutique fitness trendsdu-jour: that returns people to exercise as childlike play, whether the surge in trampoline fitness classes or exercise that feels like school recess – with everything from dodge ball to monkey bars. We’ll also see a return to simplicity in exercise, more people embracing movement that is as natural as being human, like simple walking and hiking in nature. And yes… more laughter yoga and smile asana.

E X T R A C T: 2 0 1 8 W E L L N E S S T R E N D S , F R O M G LO BA L WELLNESS SUMMIT

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BODY

02 TA B ATA T R A I N I N G !

HIP BEFORE HIIT WORDS: KRIS ABBEY If you’ve ever done one of my iCycle classes, you know I’m a huge fan of Tabata training. I have been for a good decade. It’s intense. It requires you to push out of your comfort zone. Yet it’s short, sharp and the benefits are massive. Just do me a favour; if you have a heart condition or you’re unfit, get the OK from your healthcare professional or an exercise physiologist before you try it.

So what is it? Tabata training was developed in 1996 by a team of Japanese scientists led by Professor Izumi Tabata. Researched showed that short bouts of intense exercise - repeated 4 or 5 times with only 10 seconds recovery in between - improved both VO2 max and anaerobic capacity. It was used as part of the training regime for the 1998 Japanese Olympic speed skating team. They won several medals, most notably the men’s 500m.

The method is simple: 20 seconds of intense training - as hard as you can go!

10 seconds of rest or recovery Repeat 8 times (sometimes I do 10) Why give it a go? Tabata is one of the few training styles that has both incredible and efficient anabolic and cardiovascular effects on the body. When a study was conducted on cyclists performing Tabatas, the results showed that a four-minute workout was more effective than an hour of moderate cycling. Even the most time-poor person can find time for Tabata!

You can also use the Tabata method for running, skipping, push-ups, sit ups or squats. Whatever exercise you can safely perform at near-maximum effort for 20 seconds. Here’s some things you should know:

01

The Tabata method is a great addition to your training. Use it to be better at your main exercise, sport or goal. If you want to run further, Tabata training can increase your VO2 max. If you want to have more energy while lifting, Tabata training can increase your anaerobic capacity.

02

Aerobic (with oxygen) exercise are those activities usually described as ‘cardio’, such as jogging, cycling or swimming. They’re fuelled by your body’s ability to transport and use oxygen to meet your energy demands.

03

Anaerobic (without oxygen) exercises include weight lifting, sprinting and exercises or sports that involve short bursts of intense activity. Because they require more oxygen than your body can deliver, the energy needed is taken from glucose (sugar) in your muscles.

04

Your VO2 max is the maximum amount of oxygen you can use during intense exercise. The higher your VO2 max, the more your body can produce the energy it needs from oxygen consumption.

VO2 max is measured in millilitres of oxygen per minute per kilogram.

05

Tabata training is an exercise that hits both your aerobic and anaerobic systems. At 170% of VO2 max, you’re running at your best levels of aerobic training and pushing your anaerobic system to provide you with energy.

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SPAANDWELLNESSINTERNATIONAL.COM

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MIND

03 TIME OUT AND TO-DO LISTS WORDS: LYNDALL MITCHELL

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This morning while I was doing my morning practice of yoga, it dawned on me that I spend so much time during the day with the next task on my mind; my mental checklist keeps rolling throughout the day. This is efficient and effective for our workday, but how much time do we spend without the ‘next thing’ on our list? When do we take that time to surrender to the moment, to surrender in a way where we detach from our lists, our shouldn’t, couldn’t or to-do lists?

From my experience with clients and myself, we don’t spend much time in this space unless it’s by intention. This is part of the reason why meditation can be so challenging for people. We spend most of our existence with the next task on our list, keeping our minds busy with activity and being so used to being busy that when we stop the cycle, it feels uncomfortable.

When we take a moment - whether it be one minute, five minutes or longer - to consciously spend time with no ‘next task’ on the list, we create some space and perspective to reset into the Relaxation Response.

The Relaxation Response is not about a sleepy space, or an unproductive space, it is a highly effective zone where we can think clearly and creatively to make our best decisions. It’s the green zone. As opposed to the red zone, our Stress Response, where the thinking part of our brain shuts down under stress, which isn’t ideal for decision making. The red zone is triggered when we tell ourselves we’re feeling stress or pressure, maybe from our own inner taskmaster to-do list.

We can be harder on ourselves and have higher expectations of ourselves than we do of our work colleagues, friends or family. We can judge our actions and berate ourselves, then work even harder to do more to make up for it. This unproductive circle can keep cycling around and on the way can induce more of the red zone, fuelling more anxiety and stress.

Surrendering from the list may not feel comfortable at first. Yet ironically, the more uncomfortable it is, the more you could benefit from it. Especially given most of us have spent our whole life thinking about the next job on the list and how important it is to tick it off.

Below are my tips for helping you create some space and get your mind more in the green zone.

These time-out moments can be small gaps when you can be truly present and induce more calm, perspective, creativity and space to make the decisions you want to make. Think of your ‘non-planning’ time as a reset for your body and mind. A chance to let go, surrender your thoughts and lists and in doing so you will naturally balance your body and mind and feel more energised throughout your day.

GO GREEN

01

Write down your to-do list. Take time at the start of each day to write down everything that’s on your mind. Better out than in.

02

Once you’ve written down your tasks, allocate a time next to each task so you can actually see how long you need to complete the tasks.

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04

Now you need to prioritise the tasks - pick out the ones you would like to complete today. Not some fantasy Cinderella-style complete list, but actual tasks that fit the timeframe you have allocated to work. So many people assign 10 hours of tasks to complete, but only allocate 8 hours to do the work. Allocate less tasks and allow space in your day for the unexpected.

Take a period of time out - one minute, five minutes or more - when you have time NOT thinking about the next task on your list. At first this could be when eating your breakfast, lunch or dinner. Then you could start when you’re in transit - cars, trains, planes. When thoughts come in (which they will, as you can’t stop your thoughts), just let them go as effortlessly as you can. Come back to the moment - your breath or your meal.

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BODY

04 WO U L D YO U L I K E F R I E S W I T H T H AT ?

WORDS: KRIS ABBEY

One in three adults in the Western world is overweight. Actually, let’s call it as it is - they’re fat! Jelly on a plate, wobbly fat. Poor food choices are a major contributing factor, but so is the amount of food we pack on our plates. Then there’s that childhood mantra - if you don’t eat everything on your plate, there’s no dessert!

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WHAT SHOULD BE ON YOR PLATE FOR HEALTHY WEIGHT?

LEAN PROTEIN

For some reason, eating a wellbalanced diet seems to elude us. If we were all able to complete this simple task, the health of the Western world would be much better, and the national health bill much less.

Poultry (no skin), lean red meat, seafood, eggs, dairy products, seeds and nuts, beans and lentils, soy products, some grains.

Lifestyle-related diseases - such as obesity, cardiovascular disease, type 2 diabetes, metabolic disorders and some allergies and cancers - could be avoided if we just ate a balanced, less toxic diet and made better lifestyle choices. So what is a balanced diet?

STARCHY VEGETABLES OR LOW GI CARBS Pumpkin/squash, cooked carrot, swede, parsnip, cooked beetroot, potato, sweet potato, corn, broad beans.

Low GI carbs: quinoa, cornmeal, pearl barley, bulgar, brown rice (ideally basmati), couscous, wholemeal pasta.

It is eating a combination of lean, unprocessed protein, low GI carbohydrates, a colourful array of fresh vegetables and a small serve of unsaturated fats. Examples of each of these food groups are outlined below.

The easiest and most visual way to ensure you’re eating a balanced diet is to keep your food in the following proportions for your meals: • 1/4 should be lean protein; • 1/4 should be carbohydrate starchy vegetables or low GI carbohydrates; • 1/2 should be non-starchy vegetables (colourful greens, carrot, beetroot); • Add a sprinkle of healthy fats (nuts, seeds, avocado, olive oil, sesame oil, cocunut oil, etc).

STATE OF PLAY In the 1950s, the only burger on McDonald’s menu was a 1.6 ounce beef patty. Today, that 1.6 ounce beef patty is the one in kid’s happy meals.

Don't forget your two litres of water each day so you’re well hydrated.

5 TIPS FOR PORTION CONTROL

01 02

Have a salad before eating your meal. It helps curb your appetite and gives you a sense of satiety sooner.

If eating out, split an entrée with a friend. Or order yourself two entrées, instead of an entrée and a main. Don’t be afraid to ask for small servings. It saves a lot of overeating, or guilt when you leave food on your plate.

03

Buy, or make, single-serving snacks. You can easily portion out into bags a large container of nuts into smaller individual servings. You’re much less likely to go back for an extra bag than an extra handful.

04

Keep seconds out of sight. Leave the food in the kitchen and bring your plate to the table. You’ll usually think twice about getting up from the table to refill your plate, whereas you might be more tempted to dig in again if the food is within arm’s reach.

05

Have healthy snacks between meals. This keeps you satisfied and stops you from overeating at meal times.

Today, the double quarter pounder (the largest burger on McDonald’s menu), contains 500% more hamburger meat than the burger of the 1950s.

Today, the smallest serving of fries contains 250% more fries than the serving sold in the 1950s.

NON-STARCHY VEGETABLES Alfalfa, asparagus, aubergine, beansprouts, raw beetroot, broccoli, brussels sprouts, cabbage, raw carrot, cauliflower, celery, courgette, cucumber, endive, fennel, garlic, kale, lettuce, mushrooms, onions,peas, peppers, radish,rocket, runner beans, spinach, spring onions, tomatoes.

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FOOD REVIEW

05 P I TAYA This fruit, also know as Dragon Fruit, is from the cactus family. Due to its vibrant colour, it has enjoyed a massive rise in fame, mainly thanks to Instagram and our love of pink smoothie bowls. But it doesn’t just look pretty, this tropical fruit has some special qualities making it a great ingredient for salads, juices and smoothies... or simply on its own.

WORDS: KRIS ABBEY

T H E F L E S H O F P I TAYA IS EITHER PINK OR WHITE, WITH BLACK S E E D S T H AT L O O K L I K E SESAME SEEDS. THESE S E E D S H AV E T H E S A M E CRUNCH AND TEXTURE AS THE SEEDS OF KIWI FRUIT AND ARE HIGH I N P O LY U N S AT U R AT E D FAT S ( O M E G A - 3 A N D O M E G A - 6 FAT T Y A C I D S ) .

T H E S E FAT S R E D U C E T R I G LY C E R I D E S A N D LOW E R T H E R I S K O F C A R D I O VA S C U L A R DISORDERS.

Dragon fruit has a surprising number of phytonutrients. Rich in antioxidants, Vitamin C (10% of the daily value), polyunsaturated (good) fatty acids and several B vitamins for carbohydrate metabolism. Not to mention carotene, calcium and protein.

Grab this fruit whenever you can (it’s tropical, and therefore seasonal) and enjoy all these delicious benefits: Due to its high antioxidant levels, it boosts immune system and overall health.

The plant proteins it contains help speed up cell repair, enhance strength and metabolism, and increase muscle mass.

It contains the phytochemical captin, which is used as a medication to treat heart problems. Not only does this fruit look like a heart, it’s also good for your heart!

Lycopene, responsible for the red colour in dragon fruit, has been linked with a lower risk of prostate, breast, lung, liver and skin cancer.

Due to its antifungal and antibacterial properties, dragon fruit stimulates cell regeneration and speeds up healing, so wounds and bruises heal at an increased rate.

Dragon fruit contains oligosaccharides, which work as prebiotics. Prebiotics do wonderful things for gut health and digestion.

It has a high fibre content, which helps keep you regular. Regular bowel movements help prevent various conditions such as constipation, irritable bowel syndrome and even serious diseases like colorectal cancer.

It helps delay ageing, due to its anti-inflammatory properties. Not to mention the phospherous it contains, which is another powerful youth elixer!

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IMAGE COURTESY OF VITAMIN SUNSHINE. GET THE RECIPE AT HTTPS://VITAMIN-SUNSHINE.COM/DRAGON-FRUIT-SMOOTHIE-BOWLS/

MAIN POOL PITAYA SMOOTHIE BOWLS BY VITAMIN SUNSHINE THE THOUGHT OF PINK ON A PLATE IS A CHILDHOOD DREAM COME TRUE! BUT RATHER THAN BEING LADEN WITH SUGAR AND ARTIFICAL COLOURS, THE PINK HUE AND SWEETNESS IS ALL NATURAL THANKS TO THE PINK PITAYA. 73

RECIPES

06 H O M E- M A D E W I T H LOV E Bridget Davis has been in charge of some of the most wellknown restaurant kitchens in Australia and New Zealand, with over 25 years experience. She has worked with celebrity chefs, managed catering companies, built cafes and owned her own successful gastro pubs. A mum of three, dedicated wife and self-described butter addict, Bridget believes that inspiring people’s passions for cooking is invaluable for the wellbeing and soul of the family home.

RECIPES: BRIDGET DAVIS

T H E FO L LOW I N G RECIPES ARE FROM BRIDGET’S BOOK ‘ 1 2 8 R E C I P E S T H AT S A V E D M Y L I F E . . . O R AT LEAST MY DINNER’ (NEW HOLLAND).

AVA I L A B L E F R O M A L L GOOD BOOKSTORES (RRP $35).

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THE BREAKFAST (UN) MUFFIN

makes 12

110 g (4 oz) rolled oats 60 g (2 oz) rice flour 40 g (1½ oz) flax seeds 1 tsp bicarbonate of soda (baking soda) 40 g (1½ oz) walnut pieces 2 large (size 7) eggs 65 g (2 oz) biodynamic probiotic yoghurt 125 ml (4 fl oz) maple syrup 85 ml (3 fl oz) avocado oil 3 large super-ripe bananas, mashed ¼ cup yoghurt, to serve CRUNCHY NUT TOPPING 40 g (1½ oz) pecans, roughly chopped 40 g (1½ oz) walnuts, roughly chopped 2 tbsp ground almonds 2 tbsp maple syrup ½ tsp mixed spice pinch salt

“I NAMED THIS AN (UN)MUFFIN BECAUSE, DESPITE ITS MUFFIN-LIKE APPEARANCE, IT’S NOTHING LIKE A N O R M A L FAT- L O A D E D , S U G A R - L O A D E D , W H E AT- L O A D E D M U F F I N . T H I S ( U N ) M U F F I N W I L L S AT I S F Y B O T H Y O U R B O D Y A N D Y O U R S O U L”.

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RECIPES

THE BREAKFAST (UN)MUFFIN CONTINUED

MISO-GLAZED EGGPLANT

makes 4-6 1.

Preheat the oven to 175°C (350°F) and position the metal shelf in the middle of the oven.

2. In a large mixing bowl, lightly combine the rolled oats, rice flour, flax seeds and bicarbonate of soda.

Add the walnuts and mix through.

3. In another bowl, whisk the eggs with the yoghurt, maple and avocado oil, and mix through the bananas until well combined. Add the liquid to the bowl of dry ingredients and mix until all the ingredients are evenly distributed.

4. Line a 12-hole muffin tin with paper cases and divide the mixture evenly between the cases. Bake in the oven for 22–24 minutes, or until the muffin top springs back when lightly pressed.

5. To make the crunchy nut topping, heat a frying pan to medium and dry-toast the pecans and walnuts for 1–2 minutes. Watch them carefully as you don’t want them to burn; they will taste bitter. They’re ready when lightly golden and smell divine.

6. Remove the pan from the heat and add the ground almonds, maple syrup, mixed spice and salt. Mix with a spoon to combine.

7. When the (un)muffins are ready, remove from the oven and either serve warm or allow them to cool on a wire rack. Before serving, add a teaspoon of yoghurt and a sprinkling of the crunchy nut topping to the top of each (un)muffin.

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3 large eggplants, top stem removed 3 tbsp avocado oil 6 tbsp Miso glaze 1 punnet cherry tomatoes, cut in half 3 tbsp furikake rice seasoning Large handful fresh basil leaves 1.

2.

Preheat the oven on bake to 200°C (400°F).

Cut the eggplants down the middle, from the stem to the base, so you have two halves. Using a small sharp knife, make slices in the flesh of the eggplant from stem to base, without piercing through the skin, then widthways to make squares in the flesh.

3. Place the eggplants in a roasting tray, flesh side facing up, and brush them evenly with the avocado oil. Roast in the oven for 25–30 minutes, or until the flesh is soft and the colour is golden brown.

4. Brush the glaze on the cooked eggplants and top with some of the cherry tomatoes, a good sprinkling of the furikake rice seasoning and some freshly picked basil leaves.

5. Grind over some black pepper and serve immediately.

MISO-GLAZED EGGPLANT TIPS: ONE OF MY FAVORITE BRUNCH DISHES IS THIS EGGPLANT, EITHER SERVED ON ITS OWN WITH MISO GLAZE AND A SPRINKLING OF SESAME SEEDS, OR TOPPED WITH SALAD, SERVED ON RICE OR WITH A FEW SLIGHTLY PICKLED CUCUMBERS & CARROTS. 77

RECIPES

This salad is one of the dishes that I adored preparing for my family. It is light, fresh and crunchy, easy and quick to prepare, and it’s a great way to use up leftover chicken.

BANG BANG CHICKEN SALAD

serves 4 ¼ iceberg lettuce, sliced into thin strips 100 g (3½ oz) shredded savoy or Chinese cabbage 100 g (3½ oz) bean sprouts 1 carrot, peeled and sliced into matchsticks ½ telegraph cucumber, sliced into strips Large handful perilla or Vietnamese lettuce (optional) 250 g (9 oz) cooked chicken meat, shredded or pulled Handful fresh mint leaves Handful fresh coriander leaves 2 stalks spring onions, thinly sliced 2 large eggs, semi-hardboiled and peeled ¼ cup of chopped roasted peanuts BANG BANG PEANUT SAUCE 2 tbsp peanut oil 1–2 tsp sambal olek or chilli paste 3 heaped tbsp chunky peanut butter 2 tbsp dark soy sauce 2 tbsp Chinese black vinegar (or balsamic vinegar) 2 tbsp caster sugar 2 tbsp cold water salt flakes and freshly ground black pepper

1.

To make the sauce, whisk together the oil, chilli paste to suit your heat threshold, peanut butter, soy, vinegar, sugar and water. Season with salt and pepper to taste. The sauce should be able to dribble off a spoon. If it’s too thick, add a tablespoon of water at a time, whisking until you reach the desired sauce-like consistency.

2. On a large platter, begin to assemble your salad, starting with the lettuce, cabbage and bean sprouts. Add the carrot, cucumber and perilla lettuce, followed by the shredded chicken, mint and coriander. Top with the spring onion and eggs that have been cut into quarters.

3. Drizzle the sauce generously over the salad and finish with a sprinkling of salt and pepper and a smattering of peanuts.

4. Consume immediately. If you’re taking this salad to work or on a picnic, keep the vegetables fresh and separate from the sauce, dressing the salad just before serving.

SECRET THIS DISH GOT ITS NAME THANKS TO THE SOUND THE MALLETS WOULD MAKE WHEN THE TOUGH CHICKEN MEAT WAS BEING BELTED INTO DELICATE SUBMISSION. A TRADITIONAL CHINESE DISH THAT INVOLVED TENDERISED CHICKEN MEAT WITH ITS FLAVOURSOME JUICES AND LOTS OF SEARING-HOT SICHUAN CHILLIES, YOU ARE NOT REQUIRED TO BANG YOUR CHICKEN MEAT – THE CHICKEN AVAILABLE TO US TODAY IS A LOT MORE TENDER THAN THE BROILER FOWLS OF OLD.

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BEAUTY BAG

PACK YOUR BAGS, IT’S TIME TO REJUVENATE AT THE NEXT IDYLLIC FIVE-STAR RESORT THAT YOU CAN’T WAIT TO TRY. POOLSIDE GLOW IS ASSURED WITH PAMPERING PRODUCTS THAT BOOST SELF-CARE AND RELAXED GLAMOUR. EXQUISITELY FORMULATED SKINCARE PACKED WITH NOURISHING GOODIES, BOTANICAL SUN PROTECTION, CRUNCHABLE, EASYCARE HAIR, A POSTCARD-PRETTY HOLIDAY COLOUR PALETTE, WEIGHTLESS COVERAGE AND AN INGENIOUS TRAVEL CAPSULE THAT STORES ON-THE-GO COSMETICS IN A TUBE TAKE YOUR BEAUTY UP, UP AND AWAY...

Cleo Glyde Beauty Editor

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4 1 1.ANITA CROWTHER Prehistoric Drop Earrings $890 egetal.com.au; 2. NARS Natural Radiance Longwear Foundation in Punjab $71 Mecca; 3. BIOLOGI Face Serum (30ml) $97.95 biologi.com.au; 4. GUERLAIN Meteorites CC Glow $58 ph (02) 8015 6580.

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5. FEEL GOOD INC Coconut SPF 50+ Sunscreen (200ml) $24.95; 6. AERIN Hibiscus Palm Body Cream $85 Myer and David Jones; 7. BOBBI BROWN 5-in-1 Face Palette $115 Mecca Maxima, bobbibrown.com.au; 8. LANCOME Les Toppings Palette $110 adorebeauty.com.au;

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9. SALT BY HENDRIX Aloe & Hibiscus Body Mist (100ml) $22.95 saltbyhendrix.com; 10. PRESSPLAY Capsule $39 and cosmetic tubes 3 for $39 pressplaycosmetics.com; 11. R+Co Rockaway Salt Spray (119ml) $39 adorebeauty.com.au; 12. ELEMIS Pro-Collagen Marine Cream (50ml) $234; mecca.com.au

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BEAUTY

01 S E V E N S P A S AT S E A WORDS: CLEO GLYDE

As Australia becomes the world’s fastest growing cruise market, travellers seeking wellness and pampering pleasures on their hard-won time off are discovering the next great beauty trend: spa resort holidays at sea.

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Stunning salon spaces, spa treatments and high-tech facials are at your doorstep, adding a rejuvenating element to a holiday itinerary. Unique products from niche brands are packed with goodies - from Irish seaweed to 24-carat gold (these souvenirs keep performing long after you unpack).

And when better to get your lashes done than in the middle of a blissfully free day? We say aye-aye!

It’s anchors aweigh to your next spa haven. Here’s seven ways to luxuriate, self-care and pamper yourself on the high seas…

1. HOLLAND AMERICA, GREENHOUSE SPA & SALON A retreat pass allows passengers to stay-and-play all day, lulled by the lavish, oversized hydrotherapy pool bubbling over with warm, therapeutic sea water (on select ships). This watery wonderland is a way to enjoy the lifeaffirming zing of sea salt and marine ingredients, even on at-sea days; and to chill out in the chilliest of locales such as Alaska, Antarctica, Scandinavia and Iceland - a favourite with this iconic line of 19th century Dutch origin.

Excellent whole body and detox treatments prolong the spell: lime and ginger exfoliation from top to tingling toe. Bamboo shoots are soaked in hot oil, or hot stones are rolled on muscle, melting them into deeper relaxation.

Unusually, the menu also showcases acupuncture, the pillar of Chinese traditional medicine that many passengers may not have tried before. www.hollandamerica.com

2. CELEBRITY SOLSTICE, AQUACLASS SPA SUITES Cool, contemporary design reigns on the cruise ship designed to be a

floating health retreat for AquaClass guests. The specially designed cabins are so close to the famous Arizona spa, Canyon Ranch, that you’ll hardly ever be out of your terry towelling. And dining at AquaClass Blu restaurant (exclusive to AquaClass) serves light cuisine so your spa bubble never has to burst. Did you cave in at cocktail hour? Skin-nourishing Ultimate Vitamin facials save the day with potent delivery systems like DF electric current delivery to rival hightech urban beauty treatments. And recovery comes with a post-massage chill out session on heated lounges at the Persian Lounge as you gaze at the infinity of the open sea… www.celebritycruises.com.au/ships/ celebrity_solstice/

3. DIAMOND PRINCESS, IZUMI JAPANESE BATHHOUSE Travellers who want to explore Asia by sea can now sink into the ancient ritualistic pleasures of a Japanese Bathhouse before they even get there.

The Izumi (installed as part of a $30 million refurbishment) is a serene

wonderland of gardens, open-air hydrotherapy pool, 817 sq m bath, dry sauna with dramatic floor-to-ceiling ocean views and a traditional Utaseyu - an invigorating cascade of hot water. The purity and elegance of the Japanese aesthetic helps conjure the gentle ambience of this on board bath experience… www.princess.com/learn/ships/di/

4. PAUL GAUGHIN, ALGOTHERM DEEP NATURE SPA Cruising the idyllic palm-fringed lagoons of French Polynesia on this luxuriously intimate cruiser is already about as good as life gets. Gentle, languorous island time starts on board with Algotherm treatments packed with nutrient-rich marine ingredients.

You know you’re in the tropics with Volcanic Stone or Monoï traditional massage, Black Sand body scrubs, sun-safe ‘Spa Tropical Tans’ – even overwater island massages. Pack your caftan, put a frangipani behind one ear and stir your cocktail slowly as the next island comes into view… www.pgcruises.com 85

6.SEABOURN, SPA SUITES Private spa suites add an air of luxe beauty to Seabourn’s Odyssey, Quest and Sojourn ships. A spiral staircase in the spa ushers high-end travellers into their own 50 sq m cocoon with private deck, special spa shower, a menu of luxurious bath sponges, as well as designer soaps by Hermes, L’Occitane, Baudelaire and Salvatore Ferragamo. Your own spa concierge will take care of business, which will surely include a steam bath with salt inhalation and a little Chinese reflexology. How will you find the time to take in Antarctica, India, South America or the Panama Canal? www.seabourn.com

7. CRYSTAL SERENITY, SALON

BY THE SEA

5. P & O, AQUA DETOX P & O’s twin cruise ships Pacific Aria and Pacific Eden are all aboard for cruising’s beauty at sea trend. Aqua Spa offers a detox program with marine-based brand Elemis. Seaweed Massages (one of the most detoxifying ingredients on earth), colon therapy to help unblock the digestive system and clinical cellulite treatments elevate relaxation time to haute healing. The VIP Thermal Suite is a waterworld of heated thermal beds, sauna, steam and tropical showers. Dive in! www.pocruises.com.au 86 | spaandwellnessinternational.com

It’s only natural that the only Feng Shui-inspired spa and salon at sea is all about ‘flow’ when it comes to fabulous views. A private, canopied relaxation area on the Spa’s aft deck is perfect for flopping and dropping before or after a Crystal Spa treatment, where you’ll be bathed in the glow of fibre optic lighting.

Then passengers primp and pamper pre-party time at the full service Crystal Salon where haircuts, styling, colouring - even barber services for men - come with sweeping ocean views. Let your blonde highlights work their magic as you soak into the Sole Delight Foot Ritual pedicure experience. Did someone say ‘sunken foot bowls’? Perfect for sunken afternoons in the Caribbean. This year several staterooms will be converted into new luxe penthouses and more high-tech perks will also be added. http://www.crystalcruises.com/ experience/ships#0100 W.PEAKDNA.COM

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FRAGRANCE

02 MOOD BOARD WORDS: CLEO GLYDE

Fragrance invites us into a sensual, olfactory world, from the dewdrop freshness of wet petals to the tigress appeal of musky, mossy woods.

This season, will you find your scent-obsession and stick to it - or playfully change fragrance as often as you change your mood?

SWEET AND SEXY Sweet, succulent fruity fragrances are always young at heart. Stickily sensual notes such as orange blossom, honey, blackcurrant, wild berries, violet and pear transform scent into nectar, as autumnal afternoons turn the world to russet and gold.

MARC JACOBS Daisy EDT (100ml) $120; ISSEY MIYAKE L’Eau d’Issey Pure Nectar EDP (50ml) $130; AMO FERRAGAMO EDP (100ml) $167 David Jones; ELIE SAAB White EDP (50ml) $146.

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BRIGHT AND SPARKLING Invigorating white florals, the citrusy zing of mandarin and grapefruit, and vibrant pink pepper create zesty fragrance with a spring in its step. Fresh, sporty, uplifting and unapologetically feminine.

PRADA La Femme Prada L’eau EDT (100ml) $198 David Jones; KENZO Kenzo World EDT (50ml) Myer; LANCOME La Vie est Belle (100ml) $159 David Jones and Myer; TIFFANY & CO EDP (75ml) $195.

SASSY AND STRONG Toss your parasols, this is no time to be girlish.

No-nonsense, bold oriental florals and deep, vibrant sandalwoods add to boardroom-worthy confidence. The potency of Ralph Lauren’s tuberose; Chloe’s modern reimagining of rose as a power flower; the spicy warmth of Penhaligon’s ginger, and ever-unique Mugler’s rhubarb and bourbon vanilla are notes to be reckoned with, like the women who wear them.

RALPH LAUREN Woman (100ml) $189 Myer & David Jones; PENHALIGON’S The Ruthless Countess Dorothea EDP (75ml) $369 libertineparfumerie.com. au; CHLOE Absolu de Parfum EDP $145 (50ml) Myer; MUGLER Aura (90ml) $199 Myer and David Jones.

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03 TA K E Y O U R T R E AT M E N T H O M E WORDS: CLEO GLYDE

Each great treatment is not only nourishment for spirit and body, but the gateway to a brand’s star products. Your next indulgence, a treat in itself, can also live on when you bring the lotions and potions home as investment skincare, floating on post-trance bliss. What a lovely way to try before you buy...

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QT & USPA THE SPA QT Sydney The brand’s unique quirkiness reigns supreme in this inner city temple, with inky hushed spaces and original art deco architectural flair. The retro spell is cast as soon as you enter.

THE TREATMENT COFFEE AND SEA KELP CONTOUR WRAP This is just the wakeup call that the deskbound body needs.

An invigorating scrub makes skin feel tinglingly alive all over, sloughing off all those layers of sunscreen you’ve been applying through summer. After a shower, the hypnotic massage begins, restoring moisture back into the skin. Skin feels velvety and fragrant afterwards - the before/after texture is remarkable.

90 minutes, $245

THE TAKE-AWAY PRODUCT Homegrown Aussie brand Uspa showcases powerful botanicals that are a joy to touch, inhale and apply to thirsty skin. www.uspa.com.au www.qthotelsandresorts.com/sydney-cbd/spaq/ USPA Dry Body Oil in Jasmine & Camelia (125ml) $40; Coffee & Sea Kelp Contour Scrub (125ml) $125 www.uspa.com.au.

CHUAN SPA MELBOURNE & DOCTOR BABOR THE SPA The Langham Melbourne’s urban cocoon pays tribute to the traditional expertise of Chinese medicine, easing the city away with oils, incense, candles and teas. Leave time for unwinding poolside with fabulous city views.

THE TREATMENT DOCTOR BABOR COLLAGEN BOOSTER ANTI-AGEING AND ULTIMATE VITAMIN C TREATMENT. The Chuan’s most luxurious cosmeceutical facial focuses on skin elasticity and wrinkles. An enzyme peel well and truly removes built-up dirt and not a minute is wasted, with a scalp and arm massage to stimulate circulation at the same time. As skin drinks up Babor’s collagen and hyaluronic treatment mask, a facial pressure point massage helps tone this oft-neglected area. Try and memorise the technique and repeat while moisturising at home.

THE TAKEAWAY PRODUCT DOCTOR BABOR Collagen Booster Cream. With both hyaluronic acid complex and marine collagen, this is a hydration rock star! www.au.babor.com www.chuanspa.com/en/Melbourne/

60 minutes, $189

DOCTOR BABOR Collagen Booster Cream (50ml) $264 www.au.babor.com

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ENDOTA SPA & ENDOTA RANGE THE SPA Endota has the largest number of day spas in Australia, so the soothing purity of its signature all-neutrals space is conveniently available around the country.

THE TREATMENT INTENSE NEW AGE FACIAL This facial multi-tasks. A Glycolic Peel (25%) evens skin texture; hydro-microdermabrasion intensely resurfaces and flushes tired, dead surface cells away; Light Therapy (LED) penetrates and triggers the body’s own cell renewal; then skincare designed to boost your own collagen production helps prolong the results.

This is a mini-renovation - take the afternoon off!

75 minutes, $235

ENDOTA SPA 5 x capsules + 15ml serum $140 www.endotaspa.com.au

THE TAKEAWAY PRODUCT Pure Collagen Miracle Kit. When you peel open each of the five collagen spheres and add the drops of serum, the actives in 100% pure collagen explode into action - perfect for plump, dewy skin. It’s a perfect expression of the brand ethos: power in simplicity. www.endotaspa.com.au

CROWN SPA & LA PRAIRIE THE SPA High-ceilinged grandeur adds the diva touch with opulent decor, steam room, massive pool and aqua retreat.

THE TREATMENT LA PRAIRIE WHITE CAVIAR ILLUMINATING FACIAL Meet one of the world’s most coveted, luxe lines with this brightening treatment that targets age spots, inflammation and redness. Active ingredient DGA regulates the ‘master switch’ that controls the production of melanin, inhibiting its spread, while caviar pearl shell combats the grey, dull appearance of city slicker complexions caused by pollution. A superb facial massage is the finishing touch, which helps drain toxins away. You glow girl...

THE TAKE-AWAY PRODUCT LA PRAIRIE White Caviar Illuminating Pearl Infusion Golden caviar extract.

There is something so sumptuous about the Swiss brand’s exquisitely formulated caviar and pearl ingredients and the focus on ‘liquid light’. Those who prioritise luminosity and brighter skin will love the pretty, instantly light-reflective glow it gives skin - perfect before an event. www.crownhotels.com.au/crown-spa-melbourne/

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90 minutes, $295

LA PRAIRIE White Caviar Illuminating Pearl Infusion Golden caviar extract 30ml $660

SHERATON ON THE PARK & THALGO THE SPA Perch above the city by the rooftop pool and parkside terrace while Sydney’s crowds and traffic recede.

THE TREATMENT INDOCEANE SPA RITUAL This is a trip around the world via the massage bed, so lose yourself in this multi-layered treatment. Mediterranean-inspired citrus oil will scrub dead skin away, Ayurvedic Massage taps into the ancient Indian healing technique, and the Chinese art of body wrap and scalp massage deepens the decompression. It’s a fine dining degustation for the body - perfect for those who love invigorating, pressure massage.

90 minutes $210, 120 minutes $290

THALGO Sweet and Savoury Body Scrub & Silky Smooth Cream 250ml $89 & 150ml $67. www.thalgo.com.au

THE TAKE-AWAY PRODUCT THALGO Sweet and Savoury Body Scrub & Silky Smooth Cream.

The nourishing richness of French brand Thalgo’s marine ingredients meets sticky brown sugar, the deliciously perfect natural scrub. This body cream is one of the most absorbent on the market and literally melts all the moisturise back in. http://www.sheratonontheparksydney.com/day-spa www.thalgo.com.au

RATIONALE FLAGSHIP CLINICS & SKINCARE THE CLINIC The innovation and technical brilliance behind Rationale attracts a famous clientele to the clinic doors (hush, they’ll never tell). The famous 6-step skincare line dispenses with cosmetic frippery and focuses on dermatology-grade, high tech actives. Each clinic echoes the brand’s scientific focus, with cutting edge equipment and a Third Millennium design aesthetic.

THE TAKE-AWAY PRODUCT RATIONALE ProCeramide Double Cleanse Duo Rationale is serious skincare with technology you don’t find anywhere else, great results and a slavishly devoted clientele. This cleansing duo is so posh that the pre-cleanse oil dissolves sunscreen, make-up and impurities before the cleanser proper gets to work, which ultimately allows better absorption of the ‘Essential Six’ line. www.rationale.com

THE TREATMENT EPINOVA PHOTOSONIC FACIAL Rationale rescues blotchy, blocked, blah (read: city) skin with a no-nonsense, sci-fi facial that combines LED and ultrasound technology with micro-circulatory massage. The ‘EpiNova’ restores the skin’s liquid crystal array (barrier function), kickstarts collagen/elastin synthesis and tones facial ligaments, resharpening facial definition at the deepest level. This is great anti-ageing maintenance - lights, camera, action!

90 minutes, $270

RATIONALE ProCeramide Double Cleanse Duo, 100ml + 200ml $172. www.rationale.com

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BOTANICA DAY SPA THE SPA As you enter from the hectic hustle of Collins Street, it’s like crossing through a sound barrier. You’re met with the sweeping ceilings of the InterContinental Melbourne the Rialto, and a peaceful quiet. Past the lobby and on your right, you enter the tranquil Botanica Day Spa - a patch of calming nature in an urban jungle.

THE TAKE-AWAY PRODUCT ELEMIS ProCollagen Range. The rich marine and plant actives in this Pro-Collagen formulation work to iron out those fine lines and wrinkles and have your skin shine as bright as the star you are! www.botanicadayspa.com.au

THE TREATMENT PRO-COLLAGEN AGE-DEFY FACIAL This is a high performance facial elegantly dressed in a Spa Robe. You get the beautiful journey of a spa treatment, the foot cleanse, the hand and head massage, the ‘little extras’ that take a facial to an experience for the entire body. But don’t get sidetracked by the nurturing elements, you’ll also enjoy the physical benefits like glowing, plump-as-a-stuffedpillow, nourished skin. Products from the Elemis range contain marine-charged Padina Pervonica and Red Coral.

These wrinkle-ravishing products are massaged to promote cellular regeneration and erase tose line. The gong of a Tibetan healing bowl returns you to the here and now... just 10 years younger!

75 minutes, $195 ELEMIS Pro-Collagen Eye Renewal 15ml $154; Pro-Collagen Marine Oil 15ml $115; Pro-Collagen Cleansing Balm 105g $93; Pro-Collagen Marine Cream 50ml $187.

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LOOKING FOR YOUR NEXT SPA EXPERIENCE? VISIT OUR SPA & WELLNESS WEBSITE. YOU CAN CHECK OUT THE LATEST AND GREATEST IN SPAS, VIEW UPCOMING RETREATS, SPECIAL OFFERS, FIND YOUR NEXT ESCAPE OR ADD A REVIEW OF YOUR LATEST EXPERIENCE. WE’VE ALSO GOT PLENTY OF GREAT INFORMATION ON ALL THINGS SPA & WELLNESS-RELATED.

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BILLABONG B R E A K AW WAY WORDS: CLEO GLYDE

Billabong Retreat is a serenely life-affirming, down-to-earth hideaway only 45 minutes from Sydney near rural Windsor. A weekend break is the perfect way to press ‘pause’, cosy up in your own treehouse and course correct with all the wellness expertise this eco-retreat has to offer.

LOCALE The billabong setting is a sacred, magical oasis of peace, strewn with water lillies opening up to the sky. These giant pools of water are created after a river changes course: a blissful, lovely place to swim in.

CUISINE Healthy, organic vegetarian food kickstarts a new focus on rejuvenation from the inside out with hearty, buffet-style menus that boost gut health and help avoid disease.

Luckily dishes like Stuffed Eggplant and Cauliflower Fried Rice are also delicious and ensure no feelings of deprivation; even desserts are guilt free, such as kiwi/avocado lime slice and raspberry coconut cake - plenty of lick-the-spoon flavour! Cooking classes also help novices acquire a few dietary cleansing skills to take home.

CLASS ACT Excellent teachers impart their wisdom in a low-pressure environment, emphasising mind-body connection with waterfront massages and mindfulness exercises. Your parting gift: short, powerful yoga and meditation routines that even a beginner can handle - designed to change the rush of mornings forever.

LAZY DAYS The old-school pleasure of afternoons on the porch reading, while live acoustic music fills the air, is one of my favourite things to (not) do at Billabong. All aspects of the experience accentuate the same core principle: be kinder to yourself. www.billabongretreat.com.au 96 | spaandwellnessinternational.com

BILLABONG BEAUTY LOOK Bring the Billabong philosophy to your beauty routine with self-care products as bountiful as an orchard - bursting with ethically-sourced botanicals to stimulate, soothe and moisturise.

The aromatic purity of green leaf lifts spirits with a burst of coriander fragrance.

DnA ELEMENT French Red Clay Facial Mask (65g) $19.95 www.nourishedlife.com.au

CLARINS Relax Body Oil (100ml) $68 www.clarins.com.au

LA MAV Mineral Eyeshadow in Cognac $22.95 www.lamav.com

BODY SHOP Drops of Youth concentrate (50ml) $69 www.thebodyshop.com.au

D.S. & DURGA Coriander EDP (50ml) $256 www.mecca.com.au

OMVEDA Green Apple Shampoo (150ml) $50 www.omveda.com.au

LUSH COSMETICS Wiccy Magic Muscles massage bar, $14.95; https://au.lush.com

BURT’S BEES Coconut Foot Creme (123g) $24.99 www.burtsbees.com.au

GINGER & ME Be Brave Sugar Scrub $59.95 www.gingerandme.com

HIS WORKS Deep Sleep Pillow Spray, (75ml) $37 www.mecca.com.au

GLASSHOUSE FRAGRANCES Saigon candle $42.95 www.glasshousefragrances.com

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05 C R U E LT Y- F R E E MAKEUP

WORDS: CLEO GLYDE

Trends may come and go, but the desire to be kinder and more conscious is a profound culture shift that, happily, is here to stay.

Long-time pet owners, eco-consumers and beauty fans who love the artistry of niche brands are making the decision to switch to cosmetics that don’t test on animals, choosing primping products that don’t harm a hair on a creature’s head. Not only is cruelty-free spending a way to be kinder to our gentle friends, it’s a treasure hunt too. Beauty sleuths interested in pure alternatives will find a myriad of shimmering powders and seasonal urban palettes to play with. The animal lover in you may not want to compromise – luckily your inner diva doesn’t have to either.

Meet the season’s ethically sourced and crafted beauty treats.

Nutrient-rich super greens and anti-oxidising ingredients; Vitamin B-infused algae mascara in a squeezable tube; conditioning colour; skincare that leaves garden-fresh scent wafting off skin; botanicals that enhance tans and dissolve dirt; unabashedly urban nail colour in all your new pet colours.

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PEOPLE FOR PLANTS White Tea Cleanser (120ml) $24.95 peopleforplants. com.au; CHARLOTTE TILBURY’S Beach Stick in Moon Beach $55 charlottetilbury.com.au; YOUNG LIVING Savvy Minerals Eyeshadow $32.90 youngliving.com/en; CAROL’S BEAUTY Sun Tanning Enhancer (100 ml) $34.99 www.carolsbeauty.com.au; SUKIN Super Greens Scrub (125ml) $13.95 sukinorganics.com.au; JANE IREDALE Longest Lash Lengthening Mascara $49.30 adorebeauty.com.au; ANTIPODES Resurrect Facial Toner (100ml) $33 adorebeauty.com.au; ORIGINAL & MINERAL No Knott Conditioning Detangler $32 sephora.com.au; LUX ALLURE Vegan Collagen Serum (30ml) $65 luxallurebeauty.com.au; LAVANILA Body Butter in Vanilla Lavender (150g) $32 stylepatisserie.com; SCOUT COSMETICS Breathable Nail Polish in November Rain $19.95 scoutcosmetics.com; NAILS INC Matcha Polish in Mayfair Market Mews $25 stylepatisserie.com.

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AUD $9.95 | NZD $11.95

ISSN 2207 281001

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